Author Topic: IroNat  (Read 213576 times)

IroNat

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Re: IroNat
« Reply #1275 on: May 09, 2022, 06:48:39 AM »
5/9/22

Leg extensions - 10x20
Squats - 5x5
Leg curls - 2x12
Z press - 5x5
Bench press - 5x5
Wide lat pulldowns - 8x12
Barbell curls - 5x12
Seated calf raise - 5x15
Ab wheel

IroNat

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Re: IroNat
« Reply #1276 on: May 10, 2022, 07:05:44 AM »
5/10/22

Barbell clean & press - 7x2 and 1x3
Bench press - 2x5, 3x3
Close lat pulldown - 5x6
Farmers walk -2x80 feet

IroNat

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Re: IroNat
« Reply #1277 on: May 11, 2022, 05:38:27 AM »
5/11/22

Leg extensions - 5x20
alternated with...
Seated behind neck press - 5x10
alternated with...
Wide lat pulldowns - 5x12

Barbell squats - 5x5
Leg curls - 2x12
1 leg calf raises - 5x15

IroNat

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Re: IroNat
« Reply #1278 on: May 12, 2022, 07:08:30 AM »
5/12/22

Bb clean & press - 555533
Upright row - 2x10
Deadlift - 55333
later...
Bench press - 55533
Band rear laterals - 1x30
Seated calf raise - 2 sets max reps

IroNat

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Re: IroNat
« Reply #1279 on: May 13, 2022, 07:08:15 AM »
5/13/22

Barbell squat - 5x3
Leg curls - 3x12
Z press - 4x3
Bench press - 4x3
Close lat pulldown - 4x8
Abs

IroNat

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Re: IroNat
« Reply #1280 on: May 14, 2022, 10:26:28 AM »
5/14/22

Barbell clean & press - 6x2
Deadlift - 3x3
later...
Bench press - 3x3
Wide lat pulldown - 3x8
Farmers walk - 3x 80 feet
Pinch block - 554333
Wrist roller
Ab wheel

IroNat

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Re: IroNat
« Reply #1281 on: May 16, 2022, 05:23:05 AM »
5/16/22

Alternated sets:
Behind neck press - 6x5
Close grip lat pulldown - 6x8
Leg extension - 6x20

Alternated sets:
Bench press - 3x8
Wide lat pulldown - 3x12
Leg curls - 3x12

Alternated sets:
1 leg calf raise - 3x15
Wrist roller - 3 sets.

IroNat

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Re: IroNat
« Reply #1282 on: May 17, 2022, 05:02:58 AM »
5/17/22

Barbell clean & press - 4x2 and 1x5
later...
Bench press - 6x3
Farmers walk - 6x40 feet
Lever bar (grip)
Ab wheel

IroNat

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Re: IroNat
« Reply #1283 on: Today at 07:02:10 AM »
5/18/22

Barbell squat - 5 singles
Z press - 5x5
Incline barbell press - 3x6
Close lat pulldown - 3x12
Wrist roller - 3 sets