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Author Topic: IroNat  (Read 299541 times)

IroNat

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Re: IroNat
« Reply #1725 on: September 03, 2023, 09:21:26 AM »
9/3/23

Leg extensions - 4x15-20
Leg curls - 4x8-10
1 leg calf raise - 4x12-15
Close grip lat pulldown - 4x15
Db incline flyes - 4x12-15
Db side raises - 4x8-10
Incline db curls - 4x8-12
Bent over tricep extensions - 4x10-12
Grippers - 4 sets
Neck plate front raise - 1 set

All set to concentric failure.
1 min rests
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IroNat

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Re: IroNat
« Reply #1726 on: September 04, 2023, 09:13:30 AM »
9/4/23

Leg extensions - 3x15-20
Leg curls - 3x8-10
Seated calf raise - 3x12-15
Pullups - 3x5
Wide grip bench press - 3x12
Db press - 3x8-12
Db concentration curls - 3x8-12
Tricep v-bar pushdowns - 3x12-20
Pinch block - 3x3
Neck harness - 1 set

All set to concentric failure.
1 min rests
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IroNat

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Re: IroNat
« Reply #1727 on: September 05, 2023, 09:19:28 AM »
9/5//23

Leg extensions - 3x15-20
Leg curls - 3x8-10
1 leg calf raise - 3x12-15
Flat fly - 3x12
Wide lat pulldown,- 3x12
Upright rows - 3x8-10
Stiff leg DL - 2x8
Bent over tri ext - 3x12-15
C!ose grip Bb curls - 3x 8-10
Wrist roller
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wes

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Re: IroNat
« Reply #1728 on: September 05, 2023, 10:56:20 AM »
Another good one goes into  the books Nat !!
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IroNat

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Re: IroNat
« Reply #1729 on: September 08, 2023, 09:58:17 AM »
Thanks, muchacho.

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IroNat

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Re: IroNat
« Reply #1730 on: September 08, 2023, 10:05:19 AM »
9/8/23

Leg extensions - 3x15-20
Leg curls - 3x8-10
Stiff leg DL - 3x8
Seated calf raise - 3x12-15
Chin ups - 3x6
Wide grip bench to neck - 3x12
Db side raises - 3x8-10
EZ bar close grip curls - 3x8-12
Tricep pushdowns -3x12-15
Grippers - 3 sets
Neck plate front raise - 1 set

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IroNat

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Re: IroNat
« Reply #1731 on: September 09, 2023, 05:52:56 AM »
9/9/23

Leg extensions - 3x15-20
Leg curls - 3x8-10
Stiff leg DL - 3x10
1 leg calf raise - 3x15
Alternate grip pull ups - 3x6
Db press - 3x12
Incline db fly - 3x20
Incline db curls - 3x8-12 superset Bent over tricep extensions -3x12-15
Pinch block - 3x3
Neck harness rear raise - 1 set

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IroNat

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Re: IroNat
« Reply #1732 on: September 10, 2023, 06:07:05 AM »
9/10//23

Leg extensions - 3x20-25
Leg curls - 3x8-12
Conventional DL - 3x8
Seated calf raise - 3x12-15
Wide lat pullown - 3x12-15
Incline bench - 3x12
Band rear laterals - 3x30
Db concentration curls - 3x12 superset Tri pushdowns - 3x12-15
Wrist roller
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wes

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Re: IroNat
« Reply #1733 on: September 11, 2023, 07:45:18 AM »
Good workouts brother Nat......I have to start using my Wrist Roller again......love it but now that I`m at the gym I keep forgetting to put it in my gym bag.  :(

Bad case of CRS (Can`t Remember Shit)  :D

Keep cranking `em out Nat!!  ;)
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IroNat

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Re: IroNat
« Reply #1734 on: September 11, 2023, 10:55:48 AM »
Quote from: wes on September 11, 2023, 07:45:18 AM
Good workouts brother Nat......I have to start using my Wrist Roller again......love it but now that I`m at the gym I keep forgetting to put it in my gym bag.  :(

Bad case of CRS (Can`t Remember Shit)  :D

Keep cranking `em out Nat!!  ;)

 ;)
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IroNat

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Re: IroNat
« Reply #1735 on: September 11, 2023, 11:01:35 AM »
9/11/23

Leg extensions
Leg curls
DL - 1x15
1 leg calf raise
Wide lat pulldown
Chin ups
Wide grip bench to neck
Db side raises
Bent over tricep extensions
Grippers - 3 sets
Neck plate raise

Everything 1 set to failure unless otherwise indicated.
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IroNat

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Re: IroNat
« Reply #1736 on: September 13, 2023, 11:34:57 AM »
9/13/23

Leg extensions
Leg curls
DL
Seated calf raise
Wide lat pulldown
Dips
Db press
Close grip Bb curls
Tricep pushdowns
Wrist roller
Neck harness rear raise

Everything 1 set to failure unless otherwise indicated.

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wes

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Re: IroNat
« Reply #1737 on: September 16, 2023, 02:55:15 AM »
 8)
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IroNat

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Re: IroNat
« Reply #1738 on: September 17, 2023, 06:14:44 AM »
9/17/23

Leg extensions
Leg curls
Standing calf
Deadlift
Neck plate front raise

All 1 set max reps
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IroNat

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Re: IroNat
« Reply #1739 on: September 24, 2023, 06:36:47 AM »
9/24/23

Leg extensions
Deadlift
1 leg calf raise
Bb curls
Tri v-bar pushdowns
Pinch block
Neck harness rear raise

A few warmup sets then 1 set to failure.
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IroNat

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Re: IroNat
« Reply #1740 on: September 27, 2023, 02:43:50 PM »
9/27/23

Farmers walk
1 leg calf raise
Seated calf
Tricep pushdowns
Barbell curls
Grippers
Neck plate front raise

Generally 2-3 progressive warmup sets and then a top set to failure.
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wes

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Re: IroNat
« Reply #1741 on: September 28, 2023, 08:30:44 AM »
Quote from: IroNat on September 27, 2023, 02:43:50 PM
9/27/23

Farmers walk
1 leg calf raise
Seated calf
Tricep pushdowns
Barbell curls
Grippers
Neck plate front raise

Generally 2-3 progressive warmup sets and then a top set to failure.
COOL  !!

[img]http://www.getbig.com/boards/index.php?action=dlattach;topic=646168.0;attach=1463069;image/img]
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IroNat

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Re: IroNat
« Reply #1742 on: October 01, 2023, 06:42:07 AM »
10/1/23

Muscle clean & press
Deadlift
Barbell curls
Tricep v-bar pushdowns
1 leg calf
Seated calf
Neck harness rear raise
Wrist roller

Warmup sets and then 1 set max reps.
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IroNat

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Re: IroNat
« Reply #1743 on: October 04, 2023, 10:17:00 AM »
10/4/23

Leg extension
Leg curl
1 leg calf raise
Seated calf raise
Incline bench
Chins
Upright rows
Farmers walk
Pinch block
Neck plate front raise

Warmup sets then 1 set max reps
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IroNat

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Re: IroNat
« Reply #1744 on: October 07, 2023, 06:08:31 AM »
10/7/23

Muscle clean & press - Sets of 5 for 40 minutes with 30-60 second rests
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wes

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Re: IroNat
« Reply #1745 on: October 08, 2023, 01:28:10 AM »
Enjoy the rest of your weekend my friend.
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IroNat

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Re: IroNat
« Reply #1746 on: October 08, 2023, 05:45:30 PM »
Quote from: wes on October 08, 2023, 01:28:10 AM
Enjoy the rest of your weekend my friend.

You too my iron brother.
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IroNat

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Re: IroNat
« Reply #1747 on: October 09, 2023, 07:17:20 AM »
10/9/23

Deadlifts - Sets of 5
Barbell curls - 1 set max reps
1 leg calf - 1 set max reps
Seated calf - 1 set max reps
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wes

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Re: IroNat
« Reply #1748 on: October 09, 2023, 08:25:47 AM »
Quote from: IroNat on October 09, 2023, 07:17:20 AM
10/9/23

Deadlifts - Sets of 5
Barbell curls - 1 set max reps
1 leg calf - 1 set max reps
Seated calf - 1 set max reps
Good stuff Nat !!

I just started doing Rack Pulls from just below the knee last week......will do them again tomorrow.....no rush to use heavy stuff just want to hit the erectors and mid back/trap area.

I was gonna go with full range deads but considering my 3 bulging discs I know my dumb self would have ended up going too heavy over time and hurting my back again.

^^^^Matt C. type of post........sorry!    :)
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IroNat

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Re: IroNat
« Reply #1749 on: October 12, 2023, 11:43:10 AM »
10/12/23

Muscle clean & press - Sets of 5 for 40 minutes with 30-60 second rests
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