Author Topic: IroNat  (Read 292422 times)

The Scott

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Re: IroNat
« Reply #675 on: July 14, 2020, 05:56:08 PM »
Seems I am no one to be handing out advice about falling. Sunday evening I was out weeding the rock garden (pictured below) on the side of my property. I lost my footing near the top and tumbled down the boulders, rolling sideways. I ended up on the sidewalk which is just beyond the river rock in the foreground and about 8' down from the top. I hit hard enough that my glasses ended up in the street and my right hearing aid on the sidewalk. Fortunately, nothing is broken. I have cuts, scrapes and some painful bruising. I am lucky. I promised my daughter and son-in-law that from now on I'll leave weeding between the rocks to the gardeners.

It is good to know that you are relatively unhurt!   The area you "chose" to fall in does look quite beautiful although not as soft a landing as our dog's bed.  ;D

Primemuscle

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Re: IroNat
« Reply #676 on: July 14, 2020, 06:21:51 PM »
It is good to know that you are relatively unhurt!   The area you "chose" to fall in does look quite beautiful although not as soft a landing as our dog's bed.  ;D

Nope, nothing as soft as a dog's bed. I felt every one of those boulders as I rolled across them. It was both scary and weird. I was glad to be alive and not passed out when I hit the sidewalk. It would have been very embarrassing to have my neighbor checking to see if I was dead or alive. When something like this happens, my first instinct has always been to try to brush it off by jumping up and making like nothing ever happened. 

The Scott

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Re: IroNat
« Reply #677 on: July 14, 2020, 08:21:33 PM »
Nope, nothing as soft as a dog's bed. I felt every one of those boulders as I rolled across them. It was both a scary and weird. I was glad to be alive and not passed out when I hit the sidewalk. It would have been very embarrassing to have my neighbor checking to see if I was dead or alive. When something like this happens, my first instinct has always been to try to brush it off by jumping up and making like nothing ever happened.

I can no longer jump.  Or down.  ;D ;D

IroNat

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Re: IroNat
« Reply #678 on: July 16, 2020, 06:37:24 AM »
7/16/20

All 2x8-12 unless otherwise noted.

Kneeups - 50 reps
Standing calf raises - 3x12
Leg curls - 3x12
30° Incline bench press
Wide lat pulldowns with hooks
Behind neck press
Muscle cleans - 4x6
Barbell rows
Wide grip barbell curls
EZ bar skullcrushers
Wrist curls both ways - 2xMaxReps

27 sets

Next two days rest.

IroNat

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Re: IroNat
« Reply #679 on: July 19, 2020, 09:49:58 AM »
7/19/20

All 3x8-12 unless otherwise noted.

Seated leg raise - 60 reps (formerly called kneeups: https://exrx.net/WeightExercises/HipFlexors/BWSeatedLegRaise)
Seated calf raises
Leg curls
Front squats - 3x6
30° Incline bench press
Wide lat pulldowns with hooks
Behind neck press
Muscle cleans - 3x6
Db side laterals
Barbell rows
Close grip barbell curls
Seated 1 arm db tricep extensions
Wrist curls both ways - 3xMaxReps

40 sets

IroNat

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Re: IroNat
« Reply #680 on: July 21, 2020, 05:33:02 AM »
7/21//20

All 2x8-12 unless otherwise noted.

Kneeups - 60 reps
Standing calf raises - 3x12
Leg curl
Front squats - sets of 3 to a top set
30° Incline bench press
Behind neck wide lat pulldowns with hooks
Behind neck press
Muscle cleans - set of 3 to a top set
Barbell rows
Wide grip barbell curls
Db concentration curls
Tricep pushdowns
Wrist curls both ways - 2xMaxReps

30 sets


IroNat

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Re: IroNat
« Reply #681 on: July 23, 2020, 06:01:38 PM »
7/23//20

All 2x8-12 unless otherwise noted.

Kneeups - 60 reps
Seated calf raises - 3x12
Leg curl
Front squats - sets of 3 to a top set
30° Incline bench press
Behind neck wide lat pulldowns with hooks
Behind neck press
Muscle cleans - set of 3 to a top set
Dips
Barbell rows
Close grip barbell curls
Wrist curls both ways - 2xMaxReps

28 sets

IroNat

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Re: IroNat
« Reply #682 on: July 26, 2020, 08:57:47 AM »
7/26/20

Sitting leg raises - 60 reps
Standing calf raises - 3x12
Front squats - sets of 3 to a top set of 3
Incline press - 12,9,6,3 pyramiding weight
Muscle cleans - sets of 3 to a top set of 3
Behind neck press - 2x12
Wide grip barbell curls - 2x12
Wrist curls - 2xMax Reps both ways

The Scott

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Re: IroNat
« Reply #683 on: July 26, 2020, 08:23:24 PM »
Today I did 3 sets each of standing DB laterals supersetted with bent over DB laterals.  The weight was 10 lbs. 

Then I did 5 sets of 10 reps on alternating DB curls (these don't seem to "bother" me) supersetted with tricep pushdowns.  A massive 20 pounds total for each exercise.  I then did one set of 30 reps with 40 lbs on DB shrugs.  I feel okay.  Did not get dizzy and none of the usual problems with food today.   I fell in public yesterday and hit my head on the concrete.  It was humiliating but I didn't take my polio cane so it's my own fault. 

My doctors want me to exercise as they say it will be good for my body and my mind.

Thanks to both you gents for the inspiration.

IroNat

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Re: IroNat
« Reply #684 on: July 27, 2020, 06:24:17 AM »
Today I did 3 sets each of standing DB laterals supersetted with bent over DB laterals.  The weight was 10 lbs. 

Then I did 5 sets of 10 reps on alternating DB curls (these don't seem to "bother" me) supersetted with tricep pushdowns.  A massive 20 pounds total for each exercise.  I then did one set of 30 reps with 40 lbs on DB shrugs.  I feel okay.  Did not get dizzy and none of the usual problems with food today.   I fell in public yesterday and hit my head on the concrete.  It was humiliating but I didn't take my polio cane so it's my own fault. 

My doctors want me to exercise as they say it will be good for my body and my mind.

Thanks to both you gents for the inspiration.

That's good, Scott.

Be patient and don't overdo it.  There's no hurry. 

Remember to breathe properly.

The Scott

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Re: IroNat
« Reply #685 on: July 27, 2020, 06:14:10 PM »
That's good, Scott.

Be patient and don't overdo it.  There's no hurry. 

Remember to breathe properly.

Thanks!  I am resting from training today and will have a go at it again late tomorrow. ;D

IroNat

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Re: IroNat
« Reply #686 on: July 28, 2020, 08:11:29 AM »
7/28/20

Sitting leg raises - 60 reps
Seated calf raises - 4x12
Leg curls - 3x10
Seated behind neck press - 3x10
Close grip barbell curls - 3x10
Upright rows - 3x10
Incline barbell press - 3x10
Behind neck lat pulldowns - 3x12
Wrist curls both ways - 2xMaxReps

27 sets

Gave the lower back a break today.

IroNat

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Re: IroNat
« Reply #687 on: July 30, 2020, 07:39:25 AM »
7/30/20

Almost August.  Where does the time go?  We're on Covid-time.

Light squats and cleans today as my lower back is still sore from Sunday.
Took my time. No hurry.

All 3x8-10 unless otherwise noted.

Sitting leg raises - 60 reps
Standing barbell calf raises - 3x12
Behind neck press
Wide grip barbell curls
Upright rows
Front squat - 5x3 light
Incline barbell press
Muscle cleans - 5x3 light
Wrist curls both ways - 2xMaxReps

30 sets total.

IroNat

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Re: IroNat
« Reply #688 on: August 02, 2020, 08:34:55 AM »
8/2//20

All 3x8-12 unless otherwise noted.

Kneeups, Stick twists, Stick side bends, Stick good mornings - 50 reps each (trying to loosen up lower back)
Seated calf raises - 4x12
Leg curls
Seated behind neck press
Close grip barbell curls
Upright rows
Behind neck lat pulldowns with hooks
30° Incline bench press
EZ bar close grip half curls (upper half of movement) - 5x15-20
Wrist curls both ways - 2xMaxReps

I've been doing isometrics on my off days for a couple weeks.
Today I did the press and shrug again to see what happens.

This is what I've been doing on off days:

Standing press in 3 positions.
Barbell curls in 3 positions.
Shrugs in 2 positions.
Chest in 3 positions trying to bend the lat bar.
Each finger (push down on flat surface).

6 seconds each of a hard contraction.

Took a 1x10 board remnant I had and screwed a heavy eyebolt into it.  To this I attach a doubled up nylon rope with knots spaced out about 6-8" apart.
To this I attach a lat bar with an S-hook.  I stand on the board and press, shrug or curl the bar in 3 positions.
My behind neck press and curls have gotten stronger from it definitely.


IroNat

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Re: IroNat
« Reply #689 on: August 04, 2020, 07:22:28 AM »
8/4/20

All 3x8-12 unless otherwise noted.

Kneeups, Stick twists, Stick side bends, Stick good mornings - 50 reps each
Front squats - 3's to a top set of 3
Standing calf raises - 4x12
Seated behind neck press
Wide grip barbell curls
Upright rows
Muscle cleans - 3's to a top set of 3
30° Incline bench press
EZ bar close grip half curls (upper half of movement) - 3x10-20

Music:
Magic Sam - live album
Fleetwood Mac - Rumors

IroNat

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Re: IroNat
« Reply #690 on: August 04, 2020, 07:58:31 AM »
For the last month or two I've been doing 8-12 reps per set.  Pretty much injury free on any exercise doing that.  It's hard to injure yourself doing 10 reps but you could if you were doing a big compound exercise involving the low back.

A couple exercises I'm doing 3's such as front squats and muscle cleans for the reason that these exercises are just not suitable for high reps, at least for me.

My only significant "injuries" right now are that my lower back doesn't feel great, I have sore knees, and my right hand thumb area has been strained for awhile but I've been training through it.

It's always something.



IroNat

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Re: IroNat
« Reply #691 on: August 06, 2020, 06:52:25 AM »
8/6/20

All 3x8-12 unless otherwise noted.

Seated calf raises - 4x12
Reverse bodyweight calf raises - 3xMaxReps
Leg curls
Static leg extension holds at top - 3x40sec
Seated behind neck press
Close grip barbell curls
Upright rows
Muscle cleans - 3x5
30° Incline bench press
EZ bar close grip bottom half curls - 3x10-20

IroNat

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Re: IroNat
« Reply #692 on: August 13, 2020, 03:16:17 PM »
Trained 8/9 & 8/11 but didn't post it.

8/13/20

All 3x8-10 unless otherwise noted.

Front squats - 3x3
Standing calf raises - 5x6
Seated behind neck press
Wide grip barbell curls
Muscle cleans - 5x3
30° Incline bench press
Wrist curls - 2xMaxReps each way

Primemuscle

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Re: IroNat
« Reply #693 on: August 14, 2020, 11:52:12 AM »
For the last month or two I've been doing 8-12 reps per set.  Pretty much injury free on any exercise doing that.  It's hard to injure yourself doing 10 reps but you could if you were doing a big compound exercise involving the low back.

A couple exercises I'm doing 3's such as front squats and muscle cleans for the reason that these exercises are just not suitable for high reps, at least for me.

My only significant "injuries" right now are that my lower back doesn't feel great, I have sore knees, and my right hand thumb area has been strained for awhile but I've been training through it.

It's always something.

A sore back is a bitch. Makes me nervous about doing certain exercises which might aggravate it. Oddly enough though more often than not careful exercise makes it feel better....at least for a while.

IroNat

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Re: IroNat
« Reply #694 on: August 16, 2020, 09:45:34 AM »
8/16/20

All 3x8-12 unless otherwise noted.
All sets same weight.

Leg curls
Isometric leg extensions - 3x40sec (hold at top)
Seated calf raises - 4x12
Behind neck press
Close grip barbell curls
Upright rows
Behind neck lat pulldowns with hooks - 5x15
30° Incline bench press
EZ bar close grip low half curls - 25,15,15 reps, 15 sec rests
Tricep pushdowns - 3x12
Wrist curls both ways - 2xMaxReps
Gripper - 1 set 5 reps each hand

Primemuscle

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Re: IroNat
« Reply #695 on: August 16, 2020, 09:50:28 AM »
This comprehensive routine must take a really long time to complete.

IroNat

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Re: IroNat
« Reply #696 on: August 16, 2020, 09:59:35 AM »
This comprehensive routine must take a really long time to complete.

Only about an hour and a quarter to an hour and a half, doing a set per minute except for the presses where I time my sets to 2-3 minutes.

Those 3 minute rests seem to take forever.  I use a stopwatch.

I just naturally train with short rests so sometimes I have to slow myself down.


Primemuscle

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Re: IroNat
« Reply #697 on: August 16, 2020, 11:21:16 AM »
Only about an hour and a quarter to an hour and a half, doing a set per minute except for the presses where I time my sets to 2-3 minutes.

Those 3 minute rests seem to take forever.  I use a stopwatch.

I just naturally train with short rests so sometimes I have to slow myself down.

I try to keep my rest periods to a minute or less. 30 seconds seems ideal in my case for everything but heavy leg work (squats and leg presses). With those I sometimes will wait :01:30 between sets. It takes that long to get my breathing back to normal. I work out alone which is great for not getting distracted. When I've trained with a partner, we always end up talking too much between sets and lose track of time.

No way would I do well with a routine that lasts 90 minutes. I'd be conked out. I do workout for around a hour if I am at the gym because I will do around 20 minutes at the end on the treadmill, stationary bicycle or rowing machine.

I am really starting to think more about going back to the gym despite the risks. It is so hard for me to maintain a routine at home, plus I don't get as good results. It is really starting to show in my biceps and quads...which I am convinced are rapidly shrinking. 

IroNat

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Re: IroNat
« Reply #698 on: August 18, 2020, 10:20:31 AM »
8/18/20

80 minutes.

All 3x8-10 unless otherwise noted.

Front squats - 5x3
Standing calf raises - 5x6
Seated behind neck press
Wide grip barbell curls
Muscle cleans - 5x3
30° Incline bench press
EZ bar bottom half curls - 20,15,12 reps 15 second rests
Tri pushdowns - 15,12,12

Primemuscle

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Re: IroNat
« Reply #699 on: August 18, 2020, 01:58:03 PM »
8/18/20

80 minutes.

All 3x8-10 unless otherwise noted.

Front squats - 5x3
Standing calf raises - 5x6
Seated behind neck press
Wide grip barbell curls
Muscle cleans - 5x3
30° Incline bench press
EZ bar bottom half curls - 20,15,12 reps 15 second rests
Tri pushdowns - 15,12,12

This is a solid routine for a whole body workout. Some of your reps seem on the low side, mainly squats and cleans. Is this because you are pushing heavy weights?

I've used a leg press routine where I'd start out very light and crank out 25 reps, each set I'd up the weight and lower the reps until I got to the point where I'd do one or two reps with 800 to 1,000 lbs. I suspect my range of motion also became less and less. One thing great about the leg press in my opinion, is that lifting 100 lb. plates onto the machine is an exercise unto itself.