Author Topic: IroNat  (Read 292498 times)

The Scott

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Re: IroNat
« Reply #1575 on: February 23, 2023, 02:52:34 PM »
Fantastic, Sir Scott!

Both of you guys are doing great.....keep fighting the good fight my brothers !!

Thank you gentlemen!

I just spoke with one of my brothers and they said they are planning "revenge" now that my "retard strength is gone".    I am contemplating going into hiding.  ;D  Gotta love family!

IroNat

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Re: IroNat
« Reply #1576 on: February 25, 2023, 07:18:55 AM »
2/25/23

Weighted dips - 20,15,13
Straight arm pulldowns - 3x6-12
Behind neck press - 10,8,6
Lu raises - 3 sets
Behind back shrugs - 3 sets


Lu raises
Trying these to see if I get HUGE... ;)


wes

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Re: IroNat
« Reply #1577 on: February 25, 2023, 09:08:57 AM »
Good stuff Nat.....I used to do 45 pound plate front raises back in the dark ages in an effort to help increase my bench press.

Got it from the great bencher Big Jim Williams out  of an old Iron Man mag when Perry and Mabel Rader were publishing it.

IroNat

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Re: IroNat
« Reply #1578 on: February 25, 2023, 09:55:32 AM »
Good stuff Nat.....I used to do 45 pound plate front raises back in the dark ages in an effort to help increase my bench press.

Got it from the great bencher Big Jim Williams out  of an old Iron Man mag when Perry and Mabel Rader were publishing it.

I'll bet you got HUGE!

 ;D

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Re: IroNat
« Reply #1579 on: February 25, 2023, 01:01:59 PM »
I'll bet you got HUGE!

 ;D
That goes without saying bro.    :D

IroNat

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Re: IroNat
« Reply #1580 on: February 26, 2023, 06:15:45 AM »
2/26/23

Leg extensions - 10x20
Leg curls - 6x10
Standing calf - 10x15-20

wes

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Re: IroNat
« Reply #1581 on: February 26, 2023, 06:25:44 PM »
^^^^ NICE!!

wes

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Re: IroNat
« Reply #1582 on: February 26, 2023, 06:26:15 PM »
Thank you gentlemen!

I just spoke with one of my brothers and they said they are planning "revenge" now that my "retard strength is gone".    I am contemplating going into hiding.  ;D  Gotta love family!
;D

IroNat

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Re: IroNat
« Reply #1583 on: February 28, 2023, 05:08:43 AM »
2/28/23

Weighted dips - 3x10-14
Straight arm pulldowns - 3x8-15
Behind neck press - 3x6-10
Wide lat pulldowns - 3x10-20
Db crucifix side raises - 3x8-10
V-bar tricep pushdowns - 3x8-15
EZ bar curls - 3x20

IroNat

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Re: IroNat
« Reply #1584 on: March 01, 2023, 05:45:48 AM »
3/1/23

Leg extensions - 6x15-20
Leg curls - 6x8-10
Deadlift - 6x3
Behind back shrug - 6x10
Standing calf - 6x15-20

Done in superset style, one set of each exercise after another with no rest.
Workout took 30 minutes.

IroNat

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Re: IroNat
« Reply #1585 on: March 03, 2023, 01:35:12 PM »
3/3/23

Leg extensions
Leg curls
Standing calf raises
Weighted dips
Wide lat pulldowns
Behind neck press

All 3 sets max reps

IroNat

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Re: IroNat
« Reply #1586 on: March 05, 2023, 06:56:53 AM »
3/5/23

Leg extensions - 3 sets
Leg curls - 3 sets
Standing calf raises - 3 sets
Weighted dips - 3 sets
Straight arm lat pulldown - 3 sets
Behind neck press - 3 sets
Farmers Walk - 3x80ft


IroNat

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Re: IroNat
« Reply #1587 on: March 07, 2023, 06:07:42 AM »
3/7/23

Leg extensions - 5x15-20
Leg curls - 5x9-13
Standing calf raises - 5x15-20
Bodyweight dips - 5x13-22
Db crucifix side raises - 5x8-10
Rear Bb shrugs - 5x10-12


IroNat

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Re: IroNat
« Reply #1588 on: March 09, 2023, 05:35:13 AM »
3/9/23

Leg extensions - 3x15-20
Leg curls - 3x8-15
Standing calf raises - 3x15-22
Weighted dips - 6 sets
Deadlift - 6x2-5
Seated behind neck press - 3x8-10
Rear Db raises - 3x10

IroNat

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Re: IroNat
« Reply #1589 on: March 12, 2023, 06:57:48 AM »
3/12/23

Leg extensions - 3 sets
Leg curls - 3 sets
Seated calf raises - 3 sets
Weighted dips - 3 sets
Wide lat pulldowns - 3 sets
Behind neck press - 3 sets
Farmers Walk - 3x40ft



The Scott

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Re: IroNat
« Reply #1590 on: March 12, 2023, 08:24:09 PM »
I have trained every day for eight days in a row now.  Very light weight.  Today I did 10 sets of DB laterals for my shoulders with 5lbs. each hand and 20 reps per set. 

Then I tried to do Smith Machine shoulder press.  It felt weird (only 10lbs.) so I did two sets of 10 reps and that was it.

Yesterday was back and chest.  Ten sets of 5 to 30 reps on Smith Machine Rows.  The weight was 30lbs.  For chest I did 5 sets of 10 to 30 reps Smith Machine bench press with 20lbs. and then 5 sets of 10 reps for DB flys with 15lb DBs.   That was it. 

For about a two weeks now I have been eating two cans of tuna for breakfast and then up to 5lbs a week ground beef )80/20) and 3lbs of bratwurst weekly.   I also eat about 3 of those broasted chickens a week but they have been out most of this past week so I only had one.  I sometimes drink non-fat milk but usually I drink about a gallon a day of (weak) iced tea with cranberry or boysenberry juice in it.  I had some sourdough bread in a chicken sandwich.  Sometimes a large sweet potato with dinner.  I used to eat one/half to one family sized box a day of Cheerios or Raisin Bran but no more.  I felt flabby so I cut down on carbs and decided to concentrate on meat, chicken and tuna fish for at least a month or two.

I might try hard boiled eggs soon.  Just a couple a day along with some cheddar cheese slices.  Not a lot though. I feel weak and am hoping the food and exercise help me out.   I take an iron supplement but  nothing else.  I eat a couple of bananas a day but perhaps I should get a multi-vitamin/mineral supplement?  I am going to consume about a half pound of chicken now as I have to take my medicine and they said it should be with food.  I have a very fast metabolism.  It has been that way my entire life.  When I worked construction I drank half & half and then whipping cream for the calories.

The training log here and with Wes and the other "advanced" one I think it's called have all been helpful.  When I feel bad about my training I just watch one of those bhanky posing things and laugh my self stupid!

Thanks Nat!

IroNat

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Re: IroNat
« Reply #1591 on: March 13, 2023, 04:09:16 AM »
Scott,
You are doing very well, my friend.
Keep at it.
Patience, Iago...patience.


The Scott

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Re: IroNat
« Reply #1592 on: March 13, 2023, 01:22:19 PM »
Scott,
You are doing very well, my friend.
Keep at it.
Patience, Iago...patience.



Thanks, Nat!  Today was five sets of BB curls 5 to 50 reps with 10lbs and 10 sets of tricep press-downs for 10 sets of 5 to 50 reps with 20lbs and DB wrist curls for 5 sets of 10 reps.  Two cans of tuna for breakfast and lunch will be 3 brats and some iced tea!  ;D


wes

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Re: IroNat
« Reply #1593 on: March 13, 2023, 03:29:28 PM »
I have trained every day for eight days in a row now.  Very light weight.  Today I did 10 sets of DB laterals for my shoulders with 5lbs. each hand and 20 reps per set. 

Then I tried to do Smith Machine shoulder press.  It felt weird (only 10lbs.) so I did two sets of 10 reps and that was it.

Yesterday was back and chest.  Ten sets of 5 to 30 reps on Smith Machine Rows.  The weight was 30lbs.  For chest I did 5 sets of 10 to 30 reps Smith Machine bench press with 20lbs. and then 5 sets of 10 reps for DB flys with 15lb DBs.   That was it. 

For about a two weeks now I have been eating two cans of tuna for breakfast and then up to 5lbs a week ground beef )80/20) and 3lbs of bratwurst weekly.   I also eat about 3 of those broasted chickens a week but they have been out most of this past week so I only had one.  I sometimes drink non-fat milk but usually I drink about a gallon a day of (weak) iced tea with cranberry or boysenberry juice in it.  I had some sourdough bread in a chicken sandwich.  Sometimes a large sweet potato with dinner.  I used to eat one/half to one family sized box a day of Cheerios or Raisin Bran but no more.  I felt flabby so I cut down on carbs and decided to concentrate on meat, chicken and tuna fish for at least a month or two.

I might try hard boiled eggs soon.  Just a couple a day along with some cheddar cheese slices.  Not a lot though. I feel weak and am hoping the food and exercise help me out.   I take an iron supplement but  nothing else.  I eat a couple of bananas a day but perhaps I should get a multi-vitamin/mineral supplement?  I am going to consume about a half pound of chicken now as I have to take my medicine and they said it should be with food.  I have a very fast metabolism.  It has been that way my entire life.  When I worked construction I drank half & half and then whipping cream for the calories.

The training log here and with Wes and the other "advanced" one I think it's called have all been helpful.  When I feel bad about my training I just watch one of those bhanky posing things and laugh my self stupid!

Thanks Nat!
It`s great to see you back on the set my brother.....stay focused,take it slow,stick with it,and you`re gonna` even surprise yourself with the progress you`ll make.

I know you`ve been there, and know stuff already, this but it`s truly great to see you back after all that you`ve been through.

God bless!!

The Scott

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Re: IroNat
« Reply #1594 on: March 13, 2023, 05:03:09 PM »
It`s great to see you back on the set my brother.....stay focused,take it slow,stick with it,and you`re gonna` even surprise yourself with the progress you`ll make.

I know you`ve been there, and know stuff already, this but it`s truly great to see you back after all that you`ve been through.

God bless!!

Thanks, Wes!  It is good to actually feel better and have some progress in getting back to being as much of who I am as possible!  I will never again be 250lbs but I hope to be around for my family and friends. That is the goal.  Thanks again to you, Nat, illuminati and many others here.

IroNat

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Re: IroNat
« Reply #1595 on: March 14, 2023, 06:03:54 AM »
3/14/23

Quads - Leg extensions - 3 sets
Hamstrings - Leg curls - 3 sets
Calves - Standing calf raises - 3 sets
Chest/Triceps - Bench press - 3 sets
Lats/Triceps - Straight arm lat pulldowns - 3 sets
Delts - Db crucifix raises - 3 sets
Delts - Db rear raises - 3 sets
Overall strength - Farmers walk - 3x40ft

Still have that forearm tendonitis so not doing biceps.




wes

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Re: IroNat
« Reply #1596 on: March 14, 2023, 07:18:56 AM »
3/14/23

Quads - Leg extensions - 3 sets
Hamstrings - Leg curls - 3 sets
Calves - Standing calf raises - 3 sets
Chest/Triceps - Bench press - 3 sets
Lats/Triceps - Straight arm lat pulldowns - 3 sets
Delts - Db crucifix raises - 3 sets
Delts - Db rear raises - 3 sets
Overall strength - Farmers walk - 3x40ft

Still have that forearm tendonitis so not doing biceps.
Great  workout.....those darn  3`s again!!!!!!!!!!!!!111111111

IroNat

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Re: IroNat
« Reply #1597 on: March 14, 2023, 08:54:06 AM »
Great  workout.....those darn  3`s again!!!!!!!!!!!!!111111111

Thanks, bro-wes.

I am no Bhanky.
 ;)

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Re: IroNat
« Reply #1598 on: March 15, 2023, 12:35:12 AM »
Thanks, bro-wes.

I am no Bhanky.
 ;)

Thank the Lord for small favors !!  :D

IroNat

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Re: IroNat
« Reply #1599 on: March 16, 2023, 07:40:11 AM »
3/16/23

Leg extensions - 4x15-20
superset
Deadlift - 4x3
superset
Standing calf raises - 4x15-20

Leg curls - 4x8-15

Seated behind neck press - 4x8-20
superset
Straight arm pulldowns - 4x6-10

Bodyweight dips - 4x Max Reps sets

Db curls - 1x50

Ab isometrics