IroNat

[IroNat]

3/26/24

1 leg calf raise - 3x20
Db lunges - 2 sets
Bench to neck - 3x15-20
Close grip pulldowns - 3x12
Wide grip upright row - 3x12
Tricep pushdowns - 3x12
Seated db curls - 3x12
Neck plate and harness - 2x max reps
Roman chair - 1 set max reps

[IroNat]

3/28/24

1 leg calf raise - 3x12-20
Seated calf raise - 3x10-15
Db lunges - 2 sets
Leg curls - 3x10-12
Flat bench to neck - 3x15-20
superset
Wide lat pulldown - 3x12
Flat db fly - 3x12-15
superset
Barbell row - 3x12
Upright row - 3x12
Side db laterals - 3x12
Seated 1 arm db curls - 3x12
superset
1 arm cable tricep pushdowns - 3x12
Db concentration curl - 3x12
Neck plate and harness - 2x max reps
Roman chair - 1 set 30 reps

[oldtimer1]

That's a lot of hard work. How long did the work out take you?

[IroNat]

3/31/24

1 leg calf raise - 3x12-20
Seated calf raise - 3x10-15
Db lunges - 2 sets
Leg extensions - 2x15
Leg curls - 2x10-12
Incline bench to neck - 3x12-15
superset
Wide lat pulldown - 3x12
Flat db fly - 3x12-15
superset
Barbell row - 3x12
Upright row - 3x12
Side db laterals - 3x12
Seated db curls - 3x12
superset
Bentover cable tricep extensions - 3x12
Db concentration curl - 3x8-12
Neck plate and harness - 2x max reps
Roman chair - 1 set 35 reps

[IroNat]

That's a lot of hard work. How long did they work out take you?

About 1.25 hours or so.
After a cup of coffee but before eating.
1 to 1.5 min rest between sets.

[IroNat]

4/2/24

1 leg calf raise - 3x12-15
Seated calf raise - 3x10-15
Db lunges - 2 sets of 120 ft
Leg extensions - 2x12-15
Leg curls - 2x10-12
Incline bench to neck - 3x12
superset
Wide lat pulldown - 3x12
Incline db fly - 3x12-15
superset
Barbell row - 3x12
Upright row - 3x12
Side db laterals - 3x12
V-bar cable tricep pushdowns - 3x12
superset
Seated alternate db curls - 3x12
Db concentration curl - 3x8-12
Neck plate and harness - 2x max reps
Roman chair - 1 set 35 reps

[IroNat]

4/4/24

1 leg calf raise - 3x12-15
Seated calf raise - 3x10-15
Db lunges - 3 sets of 120 ft
Incline bench to neck - 3x12
superset
Wide lat pulldown - 3x12
Seated press behind neck - 3x12
superset
Barbell row - 3x12
V-bar cable tricep pushdowns - 3x12
superset
Seated alternate db curls - 3x12
Neck plate and harness - 2x max reps each
Roman chair - 1 set 40 reps

[IroNat]

4/7/24

1 leg calf raise - 2-4 sets total 100 reps each leg
Db lunges - 3 sets 40 reps total
Leg curls - 3 sets 40 reps total
Incline bench to neck - 3 sets 40 reps total
Wide lat pulldown - 3 sets 40 reps total
Seated press behind neck - 3 sets 40 reps total
Barbell row - 3 sets 40 reps total
Close grip bench press - 3 sets 40 reps total
EZ bar curl medium grip - 3 sets 40 reps total
Neck plate and harness - 2x max reps each
Roman chair - 1 set 40 reps

1.5 hour
At least 40 reps but sometimes a few more.

[IroNat]

4/9/24

1 leg calf raises - 3 sets to 100 reps total
Behind neck press standing - 15,14,13 reps
Barbell rows - 12,13,11,9 reps
Flat bench press - 13,13,12,9 reps
Upright row barbell - 15,15,13 reps
Barbell curls - 15,13,12 reps
Deadlift - 1x10
Neck plate & harness - 2xMaxReps each
Roman chair - 42 reps

Out in the garage today using the rack I picked up used over the winter.

Mid 70s.  Beautiful day.

[oldtimer1]

You have the right idea doing whole body routines. I like splits but doing a whole body routine lately.  It's really the way an athlete should train.

[IroNat]

You have the right idea doing whole body routines. I like splits but doing a whole body routine lately.  It's really the way an athlete should train.

I've always liked full body best.

For a natty I think it's the way to go.  Compound moves if possible.

Design it around the time you have available.

In my early 20s I did full body 3 times a week / 2 to 2.5 hours / about 50 sets.

Dumbest thing i ever did was going to a 6 day bro split.

[IroNat]

1 leg calf raises - 4 sets to 100 reps total
Behind neck press standing - 15,13,13 reps
Barbell rows - 13,14,13 reps
Flat bench press - 13,13,11, 9 reps
Upright row barbell - 15,14,14 reps
Cheat barbell curls - 15,14,13 reps
Deadlift - 1x12
Neck plate & harness - 2xMaxReps each
Roman chair - 44 reps

In the garage again today.
Pretty basic setup
Rack, bar, plates, flat bench, wood block for calves, 2x2 rubber mats.
If I get 40 reps in 3 sets I add weight.
Unless I change my mind.
Might have to go 2 days rest but see how it goes.
If the weather is cold (or too hot) I'll go in the basement.
I do the neck and abs in the basement.

[IroNat]

[IroNat]

4/14/24

1 leg calf raises - 100 reps total each leg
Behind neck press standing - 12,12,13 reps
Pendlay rows - 12,12,12 reps
Flat bench press - 12,12,10 reps
Upright row barbell - 12,12,13 reps
Cheat barbell curls - 12,12,12 reps
Deadlift - 1x14
Neck plate & harness - 2xMaxReps each
Roman chair - 46 reps

[IroNat]

4/16/24

1 leg calf raises - 100 reps total each leg
Behind neck press standing - 12,12,13
Pendlay row - 12,12,12
Flat bench press - 12,12,12
Upright row - 12,12,13
Cheat barbell curls - 12,12,12
Hack deadlift - 12,12,12
Neck plate & harness - 2xMaxReps each
Roman chair - 47 reps

Adjusted rep target to 36 total reps over 3 sets except calves, neck , and abs.
If I get 36 I will usually add some weight.