Author Topic: IroNat  (Read 292374 times)

oldtimer1

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Re: IroNat
« Reply #150 on: November 08, 2018, 09:46:31 AM »
I said it before. The clean and press is a fantastic exercise. Works on power and strength.

IroNat

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Re: IroNat
« Reply #151 on: November 08, 2018, 12:30:55 PM »
I said it before. The clean and press is a fantastic exercise. Works on power and strength.

It really is. 

IroNat

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Re: IroNat
« Reply #152 on: November 11, 2018, 10:42:27 AM »
11/11

Squats - 2x3 and 6x2
Calf triset - 3 sets of 10-12 reps
Wide grip barbell curls - 5 Sets of 12 pyramiding the weight
Wrist roller - 3x12
Dumbbell side bends - 3x12
Cable crunches - 2x20
Grip machine - 3x12

oldtimer1

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Re: IroNat
« Reply #153 on: November 11, 2018, 04:05:40 PM »
I keep saying I will go to volume for a period or whole body routines but I never get there. Next week I'm thinking just another week of low sets.

IroNat

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Re: IroNat
« Reply #154 on: November 12, 2018, 03:39:39 AM »
I keep saying I will go to volume for a period or whole body routines but I never get there. Next week I'm thinking just another week of low sets.


I guess what it comes down to is setting your goal or target that you are training for.

Is it strength?  Endurance?  Size?  Definition?  Whatever it is you first have to decide that.  Maybe a combination of things.  Some goals are not compatible though like training for size AND extreme definition.  Not compatible.

After determining your goal, then set up your training routine to achieve that goal or combination of goals.

For me, right now, it's kind of simple.  My goal is to get stronger in three movements: squat, clean & press, and bench press.

It's simple because it is easily measureable.  Success is lifting more weight.  Structuring the routine is also fairly simple.  Choose a progressive program.  

So what "counts" is improvement in those three lifts.  Doing more weight in incline flies or dumbbell side bends is ancillary to that.  Of course I might have other things going on like "not getting fat" or "improve my aerobic capacity" etc. but those are also subordinate to the strength goals.  

Now if my goal was something more intangible like a better physique or " getting ripped" then I would need a different plan.  

So you ask yourself the question:  What is my goal in lifting weights?  How can I measure improvement?  How can I measure success?  

Most people go into the gym and do 3 sets of 10 and go around to the different machines hitting bodyparts.  That's good but how do they move forward from that on a daily and weekly basis?  What is the basis for determining improvement?  More reps, more weight, looking in the mirror, losing weight, gaining weight, etc?

If they workout for 6 months and then look back, how do they decide if they have improved and moved toward their goal?




oldtimer1

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Re: IroNat
« Reply #155 on: November 12, 2018, 04:40:34 AM »
Getting stronger isn't a true goal but I try. It's keeping the strength I have. I guess if I would specialize in lifts like a power lifter I could go up in numbers but that wouldn't satisfy my other goals of looking like an athlete. I see the power lifters in my gym stay on one exercise for an incredible length of time to my doing 6/8 exercises or more during the same. I will do a power lift like a deadlift at the end of back/chest day for something like 2 sets of 4 reps then one single rep attempt. Done an over in under 6 minutes. Watching some of the powerlifters they come in and do the deadlift first. With all the rest between sets 45 minutes they are still on that one exercise. Maybe what I'm trying to say succinctly is that I do bodybuilding type routines when I work out. Training for muscular endurance is a partial goal. Lucky I can walk to my car at the end. Maybe the reality of my bottom line  goal is to keep in shape as I age.

IroNat

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Re: IroNat
« Reply #156 on: November 12, 2018, 06:02:29 AM »
Getting stronger isn't a true goal but I try. It's keeping the strength I have.

Well, that's simple to do that.  Just take your current routine and write down for each exercise your weight, reps, and sets you currently can do.

Then you just lift those same numbers when you workout.  You do not have to change anything, just hit those numbers.

Note I said "simple", not easy.

The human body is like a bathtub with an open drain.  To maintain you have to put water in at the same rate it drains out.  Put more in water (increase intensity in whatever form you measure) and the tub fills up.  Put less water in (reduce intensity) and the water level drops.  To maintain the new higher or lower level you have to keep adding the right amount of water.

Of course at the upper end there are limits.  You can only get to a certain higher level and that is genetic and most people are not interested in reaching their absolute limit.

IroNat

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Re: IroNat
« Reply #157 on: November 12, 2018, 09:39:31 AM »
11/12

Clean & press - 3x3 and 5x2
Hang pulls - 3x3
Bench press - 4x5 and 1x4
Weighted leg raises - 3x12
Cable crunches - 2x20

oldtimer1

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Re: IroNat
« Reply #158 on: November 12, 2018, 12:38:29 PM »
Well, that's simple to do that.  Just take your current routine and write down for each exercise your weight, reps, and sets you currently can do.

Then you just lift those same numbers when you workout.  You do not have to change anything, just hit those numbers.

Note I said "simple", not easy.

The human body is like a bathtub with an open drain.  To maintain you have to put water in at the same rate it drains out.  Put more in water (increase intensity in whatever form you measure) and the tub fills up.  Put less water in (reduce intensity) and the water level drops.  To maintain the new higher or lower level you have to keep adding the right amount of water.

Of course at the upper end there are limits.  You can only get to a certain higher level and that is genetic and most people are not interested in reaching their absolute limit.


My limits were hit in my youth. Many times I train to failure. Many times I run to failure. Hitting personal bests are not going to happen anymore unless I specialize in a few lifts.

IroNat

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Re: IroNat
« Reply #159 on: November 12, 2018, 01:57:49 PM »
My limits were hit in my youth. Many times I train to failure. Many times I run to failure. Hitting personal bests are not going to happen anymore unless I specialize in a few lifts.

You don't have to hit personal bests.  Just keep doing as much as you do currently.

Homeostasis.

You did flat DB press today 8 @ 85 today so 8 or more at 85 is your target whenever you do it.

If you can do that when you are 70 it'll be a very good place to be.


IroNat

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Re: IroNat
« Reply #160 on: November 14, 2018, 09:43:52 AM »
11/14

Squats - 3x3 and 5x2
Calf triset - 3 sets
Wide grip barbell curls - 3x10-12
Wrist roller - 3 sets
Dumbbell side bends - 3x12
Cable crunches - 1x20 and 1x10

IroNat

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Re: IroNat
« Reply #161 on: November 15, 2018, 09:17:40 AM »
11/15

Clean & press - 4x3 and 4x2
Clean pulls from floor - 5x3
Bench press - 5x5
Weighted leg raises - 3x12

IroNat

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Re: IroNat
« Reply #162 on: November 18, 2018, 11:56:07 AM »
11/18

Squats - 4x3 and 4x2
Calf triset - 3 sets
Medium grip barbell curls - 5 sets of 8-12 reps pyramiding the weight
Wrist roller - 3 sets reverse only
Dumbbell side bends - 3x12
Cable crunches - 2x12

IroNat

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Re: IroNat
« Reply #163 on: November 19, 2018, 01:05:07 PM »
11/19

Clean & press - 5x3 and 3x2
Clean pulls from floor - 3x3
Bench press - 1x5 and 4x4
Weighted leg raises - 3x12
Airdyne - 7 minutes of 20 sec intervals

IroNat

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Re: IroNat
« Reply #164 on: November 21, 2018, 08:05:48 AM »
11/21

Not training tomorrow so combining some things today to stay on track.
Will train next on 11/25.

Clean & press - 6x3 and 2x2
Squats - 5x3 and 3x2
Calf triset - 3 sets
Bench press - 2x5 and 3x4
Cable crunches - 2x15

oldtimer1

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Re: IroNat
« Reply #165 on: November 21, 2018, 09:55:51 AM »
Have a Happy Thanksgiving. I'm eating like I'm trying to gain 100lbs. Wive made 4 pies and cookies for desert. There will be beer, wine, champagne and if my son in law talks me into it some Whiskey. My Italian wife goes all out. She has been preparing for days.  I think I will start the day with some cardio and boxing stuff. Can't believe my gym is open till 1PM. 

IroNat

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Re: IroNat
« Reply #166 on: November 21, 2018, 10:26:22 AM »
Have a Happy Thanksgiving. I'm eating like I'm trying to gain 100lbs. Wive made 4 pies and cookies for desert. There will be beer, wine, champagne and if my son in law talks me into it some Whiskey. My Italian wife goes all out. She has been preparing for days.  I think I will start the day with some cardio and boxing stuff. Can't believe my gym is open till 1PM. 

Same to you.

Eat and drink everything in sight.  It's allowed on Thanksgiving.

Enjoy!


IroNat

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Re: IroNat
« Reply #167 on: November 25, 2018, 10:22:17 AM »
11/25

Squats - 6x3 and 2x2
Calf triset - Standing calf raise, reverse calf raise, seated calf raise - 2 min set  each
Medium grip barbell curls - 1 set of 12 and 1 set of 10 increasing the weight
Wrist roller - reverse only
Dumbbell side bends - 3x12







oldtimer1

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Re: IroNat
« Reply #168 on: November 25, 2018, 12:40:57 PM »
I try to avoid training on weekends. Just me. I wanted to run today but said to hell with it.

IroNat

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Re: IroNat
« Reply #169 on: November 25, 2018, 02:50:49 PM »
I try to avoid training on weekends. Just me. I wanted to run today but said to hell with it.

I've been on a Sunday-Monday-Wednesday-Thursday schedule for awhile.

No particular reason.

IroNat

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Re: IroNat
« Reply #170 on: November 26, 2018, 11:22:27 AM »
11/26

Clean & press - 7x3 and 1x2
Clean pull from floor - 3,2,2
Bench press - 3x5 and 2x4
Cable crunches - 3x12

IroNat

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Re: IroNat
« Reply #171 on: November 28, 2018, 07:20:14 AM »
11/28

Squats - 7x3 and 1x2
Calf triset - 3 sets
Medium grip barbell curls - 4x12
Wrist roller - reverse only - 1 set until tired
Dumbbell side bends - 3x12

oldtimer1

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Re: IroNat
« Reply #172 on: November 28, 2018, 04:22:29 PM »
What's the calf triset; Standing, seated and leg press?

IroNat

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Re: IroNat
« Reply #173 on: November 29, 2018, 04:05:54 AM »
What's the calf triset; Standing, seated and leg press?

Standing calf raises supersetted with reverse calf raises supersetted with seated calf raises.

Rest about a minute.

Repeat 3 times.

Gets it over quickly and actually seems to work if you do it consistently 2-3 times a week.


IroNat

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Re: IroNat
« Reply #174 on: November 29, 2018, 11:14:49 AM »
11/29

Clean & press - 8x3
Bench press - 4x5 and 1x4
Cable crunches - 3x12