Author Topic: IroNat  (Read 292547 times)

IroNat

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Re: IroNat
« Reply #925 on: May 18, 2021, 06:19:14 AM »
5/18/21

Squats - 5,4,3,2,1
Bench press - 5,4,3,2,1
Dips superset Wide lat pulldowns - 50 reps total each
Zottman curls - 3x10-12
1 leg calf raise, reverse calf raise, seated calf raise -  all 3 sets each

IroNat

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Re: IroNat
« Reply #926 on: May 20, 2021, 03:49:32 AM »
5/19/21

Plate pinch - 5,4,3,2,1
18 mile bike ride

IroNat

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Re: IroNat
« Reply #927 on: May 21, 2021, 07:46:48 AM »
5/21/21

Power clean & press - 5,4,3,2,1+
Deadlifts - 5,4,3,2,1+
Barbell curls - 50 reps
Reverse barbell curls - 50 reps
Ab wheel

IroNat

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Re: IroNat
« Reply #928 on: May 22, 2021, 08:07:09 AM »
5/22/21

Backward treadmill - 3 x 2 min
1 leg calf, reverse calf raise, seated calf raise - 3 sets each
Pinch plates - 5,4,3,2,1

IroNat

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Re: IroNat
« Reply #929 on: May 25, 2021, 06:12:46 AM »
5/24/21

Backward treadmill - 3 x 2 min
1 leg calf, reverse calf raise, seated calf raise - 3 sets each
Ab wheel

IroNat

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Re: IroNat
« Reply #930 on: May 25, 2021, 06:13:25 AM »
5/25/21

Squats - 5,4,3,2,1
Bench press - 5,4,3,2,1
Dips and Wide lat pulldowns - 50 reps total each
Zottman curls - 3x10-12

IroNat

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Re: IroNat
« Reply #931 on: May 26, 2021, 04:52:49 PM »
5/26/21

Seated ez bar tri extension
Standing db curls
Incline ez bar tri extension
Incline db curls
Tricep pushdowns
Db concentration curls

All 3x8-12.

Pinch plates - 5,4,3,2,1
Ab wheel

IroNat

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Re: IroNat
« Reply #932 on: May 28, 2021, 07:00:24 AM »
5/28/21

Power clean & press - 5,4,3,2,1+
Deadlifts - 5,4,3,2,1+
Barbell rows - 50 reps total
later...
Donkey calf raises - 100 reps total
Reverse calf raises - 3 x max reps
Overhead narrow grip lat pulls - 50 reps total
Straight arm lat pulldowns - 50 reps total
Seated forward lean plate raises - 3x8-12



IroNat

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Re: IroNat
« Reply #933 on: May 29, 2021, 06:30:30 AM »
5/29/21

Seated ez bar tri extension
Standing ez bar curls
Close grip pushups
Incline db curls
Tricep pushdowns
Db concentration curls
Reverse grip db curls

All 3x8-12+

Ab wheel

The Scott

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Re: IroNat
« Reply #934 on: May 31, 2021, 04:35:56 PM »
sadly i think i overdid it today.  back in a few hours!

IroNat

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Re: IroNat
« Reply #935 on: May 31, 2021, 04:47:11 PM »
sadly i think i overdid it today.  back in a few hours!

Got to start easy, bro.  No hurry.

The Scott

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Re: IroNat
« Reply #936 on: May 31, 2021, 06:19:24 PM »
Got to start easy, bro.  No hurry.

I know. I thought I was but apparently I thought wrong, LOL!  I am listening to Jane Olivor right now to get my heartrate down.  A beautiful Jewish girl with the voice of an angel.  She looks a little like a cousin of mine I haven't seen in decades.  Well, at least they looked the same when they were young.  ;D

IroNat

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Re: IroNat
« Reply #937 on: June 01, 2021, 06:43:17 AM »
6/1/21

Squats - 5,4,3,2,1+
Bench press - 5,4,3,2,1+
Incline barbell press - 50 reps
Close grip lat pulldowns - 50 reps
Ab wheel

IroNat

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Re: IroNat
« Reply #938 on: June 02, 2021, 05:44:16 AM »
6/2/21

Incline ez bar tri extension superset Standing alternate db curls
Dips superset Standing ez bar curls
Cable bent-over tri extensions superset Db concentration curls
Above 3x8-12+
Seated calf - 50+ reps
Plate pinch - 5,4,3,2,1

jpm101

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Re: IroNat
« Reply #939 on: June 03, 2021, 08:47:08 AM »
Congrats

Appears your the last man standing here at Q&A.  Sorry to see so many leave or ignore this site. This site did serve a usefully purpose, but that was quite a while ago. Could always be improved, of course

Good Luck
F

IroNat

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Re: IroNat
« Reply #940 on: June 05, 2021, 06:44:43 AM »
6/4/21

Power clean & press - 5,4,3,2,1+
Deadlift - 5,4,3,2,1+
Barbell rows - 3x6-8
Ab wheel

IroNat

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Re: IroNat
« Reply #941 on: June 05, 2021, 06:50:04 AM »
6/5/21

Dips superset Cable v-bar overhead curls
Cable v-bar bent over tricep extensions superset EZ bar narrow grip curls
Cable tricep pushdowns superset Incline db curls
Db tri kickbacks superset Reverse db curls

Above all 3x8-12

1 leg calf raises - 50 reps

IroNat

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Re: IroNat
« Reply #942 on: June 05, 2021, 07:00:42 AM »
Congrats

Appears your the last man standing here at Q&A.  Sorry to see so many leave or ignore this site. This site did serve a usefully purpose, but that was quite a while ago. Could always be improved, of course

Good Luck


I've been training for almost 50 years.

Primemuscle

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Re: IroNat
« Reply #943 on: June 05, 2021, 01:38:36 PM »
I've been training for almost 50 years.

Is that you when you first lifted a barbell in your avatar? You were an animal. Bet you drove your parents crazy.  ;D

IroNat

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Re: IroNat
« Reply #944 on: June 05, 2021, 04:07:31 PM »
Is that you when you first lifted a barbell in your avatar? You were an animal. Bet you drove your parents crazy.  ;D

No, it's not me.

I got my first barbell set at age 14.

The Scott

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Re: IroNat
« Reply #945 on: June 05, 2021, 06:11:12 PM »
I've been training for almost 50 years.

Same here.  I did some very light stiff arm pulldows and very light vertical machine bench presses today.  I keep telling myself, "Go easy. You don't wanna get too big too quick or people will say you're on dem dare stayroids!" ;D

IroNat

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Re: IroNat
« Reply #946 on: June 06, 2021, 04:55:26 AM »
Same here.  I did some very light stiff arm pulldows and very light vertical machine bench presses today.  I keep telling myself, "Go easy. You don't wanna get too big too quick or people will say you're on dem dare stayroids!" ;D

That's good.  Take it slow.

Primemuscle

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Re: IroNat
« Reply #947 on: June 06, 2021, 12:16:22 PM »
No, it's not me.

I got my first barbell set at age 14.

Decades later, you started two years younger than me.

IroNat

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Re: IroNat
« Reply #948 on: June 08, 2021, 07:18:45 AM »
6/8/21

Backwards treadmill - 6 minutes
Squats - 5,4,3,2,1+
Leg curls - 50 reps
Bench press - 5,4,3,2,1+
Incline press - 3x8-10
Close grip overhead pulldowns - 3x10-15
Wide lat pulldowns - 3x8
Seated calf raise - 3x8-12
Neck strap
Farmers walk

Primemuscle

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Re: IroNat
« Reply #949 on: June 08, 2021, 02:30:15 PM »
Thank again for you help.

I've been following your suggestions regarding one arm overhead presses. I'm up to doing several sets of 10 a day....pretty much each time I think of it. They aren't painful for me to do expect maybe the first 1 or 2 reps. I am still confused about to do the lateral raises the way you suggested. I'm also doing rotator cuff 90 degrees external rotations with no added weight. It takes a few reps before I get to the full vertical position (or top of the movement). I started these because it seems as if when my elbow is parallel to my shoulder is my weakest position with the most pain. Happens when either putting something into or taking it out of the microwave. It is an aggressive approach to the problem.

My shoulder still hurts much of the time, but mostly the late night and early morning hours before I get up. I suppose this is because there is nothing to distract me from it. I took an Aleve this morning when I got up to pee and then went back to bed for another half hour.

At the moment, my shoulder and arm aren't bothering me at all. My suspicion is that it is a pinched nerve because of the fact that sometimes the pain runs all the way down my arm.