IroNat

[Primemuscle]

12/31/21

Dumbbell clean & press, squat, incline press, deadlift - went for 1 rep max on all
1 leg calf raises - 2 set sets
Wrist curls - 3x20 both ways
28 mile bike ride

One leg calf raises seems like a good way to double the resistance. My only problem is a difficulty with balance....I'll just have to make sure if I fall, I land somewhere soft.  Did my usual routine last night although I felt a bit crappy which was probably a result of the flu shot I had on Wednesday. Never felt sick, thank goodness, just tired even though I had plenty of sleep.

[IroNat]

One leg calf raises seems like a good way to double the resistance. My only problem is a difficulty with balance....I'll just have to make sure if I fall, I land somewhere soft.  Did my usual routine last night although I felt a bit crappy which was probably a result of the flu shot I had on Wednesday. Never felt sick, thank goodness, just tired even though I had plenty of sleep.

Hang onto something while you do them.  That's what I do. 

[Primemuscle]

Hang onto something while you do them.  That's what I do.

This occurred to me, then I wondered if it changes the intensity of the exercise.  Glad to know I am not the only one with balance issues.

[IroNat]

This occurred to me, then I wondered if it changes the intensity of the exercise.  Glad to know I am not the only on with balance issues.

Balancing on one foot while doing calf raises would be quite a feat.

[IroNat]

1/1/22

Dumbbell clean & press, squat, incline press, deadlift - 4x1
1 leg calf raises

[IroNat]

1/2/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Band rear laterals - 1 set max reps
Grip work - pinch block 54333, wrist curls both ways 3x20 reps

[IroNat]

1/3/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Band face pulls - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel - 1 set

[bhank]

Do you have any indication this is working? Because logic dictates this isn't going to do much

[IroNat]

1/4/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Single leg calf raises - 2 sets max reps
Band rear laterals - 1 set max reps

[IroNat]

Do you have any indication this is working? Because logic dictates this isn't going to do much

I'm getting stronger which is my goal.  Not interested in hypertrophy.

[IroNat]

1/5/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Incline db flies - 1 set max reps
Grip work - pinch block 54333, wrist curls both ways 3x20 reps

[bhank]

I'm getting stronger which is my goal.  Not interested in hypertrophy.

How long have you been doing this? What was your baseline? I mean were you a trained athlete to start? You really can't get stronger without muscular hypertrophy once you are a trained athlete.

[IroNat]

How long have you been doing this? What was your baseline? I mean were you a trained athlete to start? You really can't get stronger without muscular hypertrophy once you are a trained athlete.

Only been doing this routine a couple months.  Too soon to tell results.

I make no assurances I'll stay on this routine.  Undoubtedly will change it up at some point just out of boredom.

Am I a trained athlete?  I'm 63 years old.  Baseline?  My baseline is "right now".

Any hypertrophy that occurs is incidental.  I'm sure there will be some growth but minimal.

I have no desire to get bigger.  My pants all fit me now.  6'2" and 200 lbs.

Dropped from 220 about 8 months ago.

You and I have different goals and are at different points in our lives.

[Primemuscle]

 I'm 63 years old. 

63...That was a very good year.

[IroNat]

1/6/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Barbell curls - 1 set max reps (about 20)
Tricep pushdowns - 1 set max reps (about 15)
Ball hypers - 1 set max reps (about 25)
Ab wheel - 1 set of 24

[IroNat]

1/7/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps
Band rear laterals - 1 set max reps
Barbell upright rows - 1 set max reps

[IroNat]

1/8/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Incline press - 1 set max reps
Wide lat pulldown - 1 set max reps
Seated calf - 1 set max reps
Grip work - pinch block 54333, wrist curls both ways 3x20 reps

[chaos]

Do you do your DB clean/presses one arm at a time or together?

[IroNat]

Do you do your DB clean/presses one arm at a time or together?

Together.  Saves time.

One arm is real good though. 

[chaos]

Together.  Saves time.

One arm is real good though.

I like the single arm version myself, I feel like I can focus better.

Only been doing this routine a couple months.  Too soon to tell results.

I make no assurances I'll stay on this routine.  Undoubtedly will change it up at some point just out of boredom.


You and I have different goals and are at different points in our lives.

Smart thought process here to keep yourself interested and healthy.

[IroNat]

1/9/22

Dumbbell clean & press, squat, incline press, deadlift - all 4
Band rear laterals - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel

[IroNat]

1/10/22

Dumbbell clean & press, squat, incline press, deadlift - today all 1x4 for a change
Single leg calf raises - 1 sets max reps
Pinch block - 54333
Wrist curls - 3x20 both ways
Various isometrics

[IroNat]

1/11/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Ball hypers - 1 set max reps
Ab wheel - 1 set of 24

[IroNat]

1/12/22

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Band face pulls - 1 set max reps
Band rear laterals - 1 set max reps
Airdyne - 5x20sec intervals

[IroNat]

1/13//21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set max reps
Pinch block - 54333
Wrist curls - 3x20 both ways