IroNat

[The Scott]

1/16/23

Bench press - 4x10-12
Db shrugs - 4x15-20
Leg extensions - 4x20
Leg curls - 4x8-15
Seated calf - 4x20
Behind neck press - 4x8-12
Bent over cable v-bar tricep extension - 3x10-20
Hammer db curl - 3x20

Looks good! 

I will use it as tomorrow's inspiration as I think I need to rest more.  No more twice a day for 2.5 to 3 hours, LOL!  Damn...I had no life back then which is why I gave HIT a try more than once.

It's weird. Prior to this I tried loading the DBs in the new rack.  Reality weighs a lot, dammit.    I do know that Dumbells made up of 10lb plates are too wide to fit more than 3 on each of the levels of this rack. 

And now for stoopid thoughts by me:

Every time I try  to lift something that was once easy I think of just how big a fuckwit asshole bhanky is and all because he chooses to be.  If my ego gets out of control here, please let me know, brother!  I know I can be a bit "wordy" and I know why because I use it as revenge against some of the memories of my childhood.  When i started lifting I focused instead on getting as big and strong as I could so that people could not physically hurt me and it pretty much worked. 

bhanky just keeps  beating himself up and only he knows why and only he can stop this behavior of his.

Thanks for the inspiration, Nat!  I very much appreciate it.

Oh...I had to look up "Iago"  to spell it.   

[IroNat]

I always had best results with full body and a day rest between workouts.

Bhanky must have been abused as a child.

Scott, you can do no wrong.  You are the Shakespeare of Getbig.

[wes]

Hey guys,looks like you`re both doing great !

Despite my broken rib hurting more than when Iinitially broke it ......I`m gonna` start back soon and just do whatever I can.......anything that doesn`t aggravate the rib,which probably won`t be much.

Gonna` start stretching too......been saying this for over 20 years so don`t hold me to it.  LOL 

Keep pumping!

[IroNat]

Hey guys,looks like you`re both doing great !

Despite my broken rib hurting more than when Iinitially broke it ......I`m gonna` start back soon and just do whatever I can.......anything that doesn`t aggravate the rib,which probably won`t be much.

Gonna` start stretching too......been saying this for over 20 years so don`t hold me to it.  LOL 

Keep pumping!

You probably have some scar tissue in there.

At some point you can do some pullovers to break it up.

You have to heal up though first.  Takes time.

[IroNat]

1/18/23

Bench press - 5,5,3
Wide lat pulldown - 3x12-15
Body weight squats - 3x20
Db pullovers - 3x20
Db shrugs - 3x15
Side db raises - 3x12
Deadlift - 3x5
Close grip bench - 2x8
Hammer curls - 2x8
1 leg calf raise - 2 sets max reps

[wes]

You probably have some scar tissue in there.

At some point you can do some pullovers to break it up.

You have to heal up though first.  Takes time.

Since I train mainly at home DB Pullovers is and always has been a favorite of mine.....just gotta` wait until this damn rib heals in order to do them.

[wes]

1/18/23

Bench press - 5,5,3
Wide lat pulldown - 3x12-15
Body weight squats - 3x20
Db pullovers - 3x20
Db shrugs - 3x15
Side db raises - 3x12
Deadlift - 3x5
Close grip bench - 2x8
Hammer curls - 2x8
1 leg calf raise - 2 sets max reps

Good one,but were the Hammer Curls performed with your back against a wall....if not,they don`t count. 

[IroNat]

Good one,but were the Hammer Curls performed with your back against a wall....if not,they don`t count. 

Ha-ha! 

[The Scott]

Good one,but were the Hammer Curls performed with your back against a wall....if not,they don`t count. 

Ha-ha! 

Gentlemen, I was going to train shoulders and arms today but to be honest, I do not think I can stop laughing at the mere thought of trying to...curl. 

[IroNat]

1/20/23

Bench press - 18,8,8
Wide lat pulldown - 3x12-15
Incline flyes - 3x12-20
Barbell rows - 3x12
Body weight squats - 3x20
Leg curls - 3x10-15
Behind neck press - 15,12,12
Db shrugs - 3x15-20
Band curls (rehab) - 9x20
Seated calf raise - 3x15-20

[The Scott]

Looks good.  I cannot train for a few days as I fell trying to get out  of my truck at the butcher shop on the way home after leaving the doctor.  Now black and blue  and while it doesn''t hurt I may have to go in to get checked.  I have never broken anything other than when my skull was crushed but that was when I was 4. 

I am really grumpy as I thought i was doing good nd then i am reminded that I am what I am.  I shall read this thread and the other one and maybe drop in to insult bhanky.  I tried to reason with that fucktard but again I am reading like a retard as I am mad at myself.  Thanks for the inspiration brother!

[IroNat]

Looks good.  I cannot train for a few days as I fell trying to get out  of my truck at the butcher shop on the way home after leaving the doctor.  Now black and blue  and while it doesn''t hurt I may have to go in to get checked.  I have never broken anything other than when my skull was crushed but that was when I was 4. 

I am really grumpy as I thought i was doing good nd then i am reminded that I am what I am.  I shall read this thread and the other one and maybe drop in to insult bhanky.  I tried to reason with that fucktard but again I am reading like a retard as I am mad at myself.  Thanks for the inspiration brother!

Scott,
See how you feel tomorrow or the next.
Bhanky is a glutton for punishment.

[IroNat]

1/23/23

Dips - 6x6
Wide lat pulldowns - 6x12-15
High pulls from knee - 6x6
Behind neck press - 6x6
Band curls rehab - 12x20

[IroNat]

1/26/23

Weighted dips - 6x6 superset Wide lat pulldowns - 6x15
Squat off pins - 6x6
High pulls from knee - 6x6
Behind neck press - 3x15
Band curls rehab - 2x20
Plate pinch isometrics

[The Scott]

Dips...Still cannot do a single bodyweight dip but after resting all this time I  did train today.  Five sets of 15 to 20 reps on the Smith Machine for bench presses  with 30lbs. and also five sets of 15 reps each with 55 lbs. on Smith Machine barbel rows.

I then rested and tried to do a bench dip with just me.  Nope.  Same with a single close grip palms up chin, i could hang there but could not pull myself up.  It will happen but it will take time.  I was at the doctor earlier this morning and they said I could exercise again with light weight and more reps.  YES!

When I first started training I did my dips at the corner of the kitchen countertop.  It worked.  I am not trying that yet so a bench dip will have to do.   I am allowed to eat beef again (not a lot) but mostly I consume chicken and tuna.  I feel "skinny-fat", LOL!


Thanks for the inspiration Nat!   

[IroNat]

Dips...Still cannot do a single bodyweight dip but after resting all this time I  did train today.  Five sets of 15 to 20 reps on the Smith Machine for bench presses  with 30lbs. and also five sets of 15 reps each with 55 lbs. on Smith Machine barbel rows.

I then rested and tried to do a bench dip with just me.  Nope.  Same with a single close grip palms up chin, i could hang there but could not pull myself up.  It will happen but it will take time.  I was at the doctor earlier this morning and they said I could exercise again with light weight and more reps.  YES!

When I first started training I did my dips at the corner of the kitchen countertop.  It worked.  I am not trying that yet so a bench dip will have to do.   I am allowed to eat beef again (not a lot) but mostly I consume chicken and tuna.  I feel "skinny-fat", LOL!


Thanks for the inspiration Nat!   

Hi Scott,
Think about it.  A dip is using your entire bodyweight.  It's HEAVY.
Same with a pullup.
So don't feel bad and don't rush it.
Just keep moving, pal.

[The Scott]

Hi Scott,
Think about it.  A dip is using your entire bodyweight.  It's HEAVY.
Same with a pullup.
So don't feel bad and don't rush it.
Just keep moving, pal.

Thanks!  I get frustrated until I see someone far worse off than I.  Or I read a bhanky reply...

[IroNat]

1/30/23

Behind neck press - 6,6,6,6,6,8(amrap)
Weighted dips - 6,6,6,6,6,10(amrap)
Behind the back barbell shrugs - 6x8-10
1 leg calf raises - 4 sets
Plate pinch isometric
Ab work