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Author Topic: IroNat  (Read 295097 times)

IroNat

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Re: IroNat
« Reply #1550 on: February 09, 2023, 05:21:47 AM »
2/9/23

Seated behind neck press - 3 sets
Dips - 3 sets
Incline flyes - 3 sets
Side db raises - 3 sets
Rear db raises - 3 sets
Behind back shrugs - 3 sets
V-bar tricep pushdowns - 3 sets

20-30 second rests.
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The Scott

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Re: IroNat
« Reply #1551 on: February 09, 2023, 04:10:06 PM »
I rested again today and will train tomorrow when I get home.  Not really what anyone would call sore, just stiff joints I guess, rang of  motion.  I know I overdid it but it was kinda worth it to me, LOL!

Tomorrow I will do light weight for back and chest and see how it goes as far as number of reps and set.  I have two important doctor appointments next week.
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IroNat

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Re: IroNat
« Reply #1552 on: February 10, 2023, 03:58:15 AM »
Quote from: The Scott on February 09, 2023, 04:10:06 PM
I rested again today and will train tomorrow when I get home.  Not really what anyone would call sore, just stiff joints I guess, rang of  motion.  I know I overdid it but it was kinda worth it to me, LOL!

Tomorrow I will do light weight for back and chest and see how it goes as far as number of reps and set.  I have two important doctor appointments next week.

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IroNat

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Re: IroNat
« Reply #1553 on: February 10, 2023, 05:48:28 AM »
2/10/23

Leg extensions -  3 sets
Wide lat pulldown -  3 sets
Leg curl -  3 sets
Close grip lat pulldown -  3 sets
Deadlift - 3's to a daily max
Farmers walk - 2x40ft
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
later...
10.5 bike ride

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The Scott

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Re: IroNat
« Reply #1554 on: February 10, 2023, 05:51:59 PM »
Today I did 5 sets of BB rows on the smith machine for 20 reps each set, then 5 sets of stiff arm rope pull-downs for 10 reps each set.   The last thing I did for back was 3 sets of 5 reps DB rows.  I started too heavy on the DB  but stuck it out anyway.  I will drop the weight next time.

For chest, 5 sets of 20 reps smith machine bench press and then 5 sets of 10 reps each on DB flys.

I will rest tomorrow and then train again on Sunday!   ;D
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IroNat

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Re: IroNat
« Reply #1555 on: February 11, 2023, 11:10:12 AM »
Quote from: The Scott on February 10, 2023, 05:51:59 PM
Today I did 5 sets of BB rows on the smith machine for 20 reps each set, then 5 sets of stiff arm rope pull-downs for 10 reps each set.   The last thing I did for back was 3 sets of 5 reps DB rows.  I started too heavy on the DB  but stuck it out anyway.  I will drop the weight next time.

For chest, 5 sets of 20 reps smith machine bench press and then 5 sets of 10 reps each on DB flys.

I will rest tomorrow and then train again on Sunday!   ;D

Scott,
You are on the way back, my man.
Take it slow though and work well within your limits.
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The Scott

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Re: IroNat
« Reply #1556 on: February 11, 2023, 12:16:21 PM »
Quote from: IroNat on February 11, 2023, 11:10:12 AM
Scott,
You are on the way back, my man.
Take it slow though and work well within your limits.

Thanks Nat!  I like to think so and am looking forward to my doctor appointments this coming week.  I spoke with my younger sister yesterday and hope to be able to see her and her family next spring or summer and I told her I will try to look as normal for me as I can, LOL!
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IroNat

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Re: IroNat
« Reply #1557 on: February 11, 2023, 01:10:39 PM »
Quote from: The Scott on February 11, 2023, 12:16:21 PM
Thanks Nat!  I like to think so and am looking forward to my doctor appointments this coming week.  I spoke with my younger sister yesterday and hope to be able to see her and her family next spring or summer and I told her I will try to look as normal for me as I can, LOL!

The journey is the thing.
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IroNat

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Re: IroNat
« Reply #1558 on: February 13, 2023, 06:44:53 AM »
2/13/23

Standing db press
Wide lat pulldown
Dips
Close grip lat pulldown
Incline flyes
Behind back shrugs
V-bar tricep pushdowns

All 3 sets to failure with slow eccentric
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The Scott

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Re: IroNat
« Reply #1559 on: February 13, 2023, 04:54:04 PM »
Quote from: IroNat on February 11, 2023, 01:10:39 PM
The journey is the thing.

True.  I am trying to lengthen said journey.  I will see what my physicians say this week and next about that.   More of them want to see me now.

I am too tired from work to train. Embarrassing?  Yup. ;D  But true.  Tomorrow I shall train back and chest.   ;D 

Thanks, brother!
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IroNat

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Re: IroNat
« Reply #1560 on: February 14, 2023, 05:53:09 AM »
2/14/23

Leg extensions -  3 sets
Leg curl -  3 sets
Deadlift - 3x3
Farmers walk - 2x80ft
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
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The Scott

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Re: IroNat
« Reply #1561 on: February 14, 2023, 05:42:59 PM »
Today was a Reg Park kinda training day.

5 X 5 sets on:

Bent Over Smith Machine Rows.
Lat Pulldowns (close grip w/palms up)

Bench Press on the Smith Machine.
DB Flys.



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IroNat

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Re: IroNat
« Reply #1562 on: February 15, 2023, 04:46:35 AM »
Quote from: The Scott on February 14, 2023, 05:42:59 PM
Today was a Reg Park kinda training day.

5 X 5 sets on:

Bent Over Smith Machine Rows.
Lat Pulldowns (close grip w/palms up)

Bench Press on the Smith Machine.
DB Flys.





Nice going, broseph Scott.
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IroNat

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Re: IroNat
« Reply #1563 on: February 15, 2023, 05:46:25 AM »
2/15/23

Dips - 4 sets
Close grip pulldowns - 4 sets
Behind neck press - 3 sets
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IroNat

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Re: IroNat
« Reply #1564 on: February 16, 2023, 06:00:22 AM »
2/16/23

Leg extensions - 3 sets
Behind back shrugs - 3 sets
Leg curls - 3 sets
Barbell hack squat - 3x5
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
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wes

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Re: IroNat
« Reply #1565 on: February 17, 2023, 08:48:39 AM »
Quote from: The Scott on February 14, 2023, 05:42:59 PM
Today was a Reg Park kinda training day.

5 X 5 sets on:

Bent Over Smith Machine Rows.
Lat Pulldowns (close grip w/palms up)

Bench Press on the Smith Machine.
DB Flys.




Glad you`re back at it my friend.....slow and steady wins the race!   :)
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IroNat

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Re: IroNat
« Reply #1566 on: February 18, 2023, 07:43:43 AM »
2/18/23

Bodyweight dips - 3 sets
Close grip pulldowns - 3 sets
Seated behind neck press - 3 sets
Wide grip pulldowns - 3 sets
Bent over v-bar tricep extensions - 3 sets
One arm band curls - 3x20

All sets to concentric failure.
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wes

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Re: IroNat
« Reply #1567 on: February 18, 2023, 10:10:45 AM »
Looks great Nat!!
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IroNat

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Re: IroNat
« Reply #1568 on: February 20, 2023, 03:21:36 AM »
2/19/23

Leg extensions - 4 sets
Leg curls - 3 sets
Deadlift - 3x3
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
Behind back shrugs - 3 sets
Farmers walk - 4x40ft
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IroNat

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Re: IroNat
« Reply #1569 on: February 21, 2023, 06:18:44 AM »
2/21/23

Dips - 1 set bodyweight and 2 sets weighted
Straight arm lat pulldown - 3 sets
Behind neck press - 3 sets
Lu raises - 3 sets
Db crucifix raises - 3 sets
Tricep pushdowns - 3 sets

Yesterday - rode bike 15 miles

>

Db crucifix raise
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The Scott

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Re: IroNat
« Reply #1570 on: February 21, 2023, 05:19:32 PM »
Well done, Nat!

This is a milestone day for me and I know it reads ridiculous but I actually did two close grip palms up  pull-ups.  It was really hard and I also wanted to try and do a body-weight bench-dip but after the pull-ups I became somewhat disoriented and so I immediately laid down on the bench in my garage until the world stopped spinning.

I have not been able to do a pull-up since the heart problem but it was great even though it was only two of them and I even sent my surgeons a note telling them of today's accomplishment.  I worry that trying a real dip on bars I might fall and so when I do try them it will be a bench-dip.

You and wes are providing inspiration my friend.  I hope wes can ompete again and embarass bhanky.  Thank you!

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IroNat

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Re: IroNat
« Reply #1571 on: February 22, 2023, 04:05:28 AM »
Quote from: The Scott on February 21, 2023, 05:19:32 PM
Well done, Nat!

This is a milestone day for me and I know it reads ridiculous but I actually did two close grip palms up  pull-ups.  It was really hard and I also wanted to try and do a body-weight bench-dip but after the pull-ups I became somewhat disoriented and so I immediately laid down on the bench in my garage until the world stopped spinning.

I have not been able to do a pull-up since the heart problem but it was great even though it was only two of them and I even sent my surgeons a note telling them of today's accomplishment.  I worry that trying a real dip on bars I might fall and so when I do try them it will be a bench-dip.

You and wes are providing inspiration my friend.  I hope wes can ompete again and embarass bhanky.  Thank you!


Fantastic, Sir Scott!
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IroNat

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Re: IroNat
« Reply #1572 on: February 22, 2023, 06:43:14 AM »
2/22/23

Leg extensions - 4 sets
Leg curls - 4 sets
Deadlift - 3x3
Standing calf raises - 4 sets
Seated calf raises - 4 sets
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wes

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Re: IroNat
« Reply #1573 on: February 23, 2023, 08:14:40 AM »
Both of you guys are doing great.....keep fighting the good fight my brothers !!
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IroNat

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Re: IroNat
« Reply #1574 on: February 23, 2023, 09:12:54 AM »
Quote from: wes on February 23, 2023, 08:14:40 AM
Both of you guys are doing great.....keep fighting the good fight my brothers !!

Thanks, Broseph Wes.
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