Author Topic: IroNat (Read 339391 times)

IroNat · « **Reply #1550 on:** February 09, 2023, 05:21:47 AM »

2/9/23

Seated behind neck press - 3 sets
Dips - 3 sets
Incline flyes - 3 sets
Side db raises - 3 sets
Rear db raises - 3 sets
Behind back shrugs - 3 sets
V-bar tricep pushdowns - 3 sets

20-30 second rests.

The Scott · « **Reply #1551 on:** February 09, 2023, 04:10:06 PM »

I rested again today and will train tomorrow when I get home. Not really what anyone would call sore, just stiff joints I guess, rang of motion. I know I overdid it but it was kinda worth it to me, LOL!

Tomorrow I will do light weight for back and chest and see how it goes as far as number of reps and set. I have two important doctor appointments next week.

IroNat · « **Reply #1552 on:** February 10, 2023, 03:58:15 AM »

Quote from: The Scott on February 09, 2023, 04:10:06 PM

I rested again today and will train tomorrow when I get home. Not really what anyone would call sore, just stiff joints I guess, rang of motion. I know I overdid it but it was kinda worth it to me, LOL!

Tomorrow I will do light weight for back and chest and see how it goes as far as number of reps and set. I have two important doctor appointments next week.

IroNat · « **Reply #1553 on:** February 10, 2023, 05:48:28 AM »

2/10/23

Leg extensions - 3 sets
Wide lat pulldown - 3 sets
Leg curl - 3 sets
Close grip lat pulldown - 3 sets
Deadlift - 3's to a daily max
Farmers walk - 2x40ft
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
later...
10.5 bike ride

The Scott · « **Reply #1554 on:** February 10, 2023, 05:51:59 PM »

Today I did 5 sets of BB rows on the smith machine for 20 reps each set, then 5 sets of stiff arm rope pull-downs for 10 reps each set. The last thing I did for back was 3 sets of 5 reps DB rows. I started too heavy on the DB but stuck it out anyway. I will drop the weight next time.

For chest, 5 sets of 20 reps smith machine bench press and then 5 sets of 10 reps each on DB flys.

I will rest tomorrow and then train again on Sunday!

IroNat · « **Reply #1555 on:** February 11, 2023, 11:10:12 AM »

Quote from: The Scott on February 10, 2023, 05:51:59 PM

Today I did 5 sets of BB rows on the smith machine for 20 reps each set, then 5 sets of stiff arm rope pull-downs for 10 reps each set. The last thing I did for back was 3 sets of 5 reps DB rows. I started too heavy on the DB but stuck it out anyway. I will drop the weight next time.

For chest, 5 sets of 20 reps smith machine bench press and then 5 sets of 10 reps each on DB flys.

I will rest tomorrow and then train again on Sunday!

Scott,
You are on the way back, my man.
Take it slow though and work well within your limits.

The Scott · « **Reply #1556 on:** February 11, 2023, 12:16:21 PM »

Quote from: IroNat on February 11, 2023, 11:10:12 AM

Scott,
You are on the way back, my man.
Take it slow though and work well within your limits.

Thanks Nat! I like to think so and am looking forward to my doctor appointments this coming week. I spoke with my younger sister yesterday and hope to be able to see her and her family next spring or summer and I told her I will try to look as normal for me as I can, LOL!

IroNat · « **Reply #1557 on:** February 11, 2023, 01:10:39 PM »

Quote from: The Scott on February 11, 2023, 12:16:21 PM

Thanks Nat! I like to think so and am looking forward to my doctor appointments this coming week. I spoke with my younger sister yesterday and hope to be able to see her and her family next spring or summer and I told her I will try to look as normal for me as I can, LOL!

The journey is the thing.

IroNat · « **Reply #1558 on:** February 13, 2023, 06:44:53 AM »

2/13/23

Standing db press
Wide lat pulldown
Dips
Close grip lat pulldown
Incline flyes
Behind back shrugs
V-bar tricep pushdowns

All 3 sets to failure with slow eccentric

The Scott · « **Reply #1559 on:** February 13, 2023, 04:54:04 PM »

Quote from: IroNat on February 11, 2023, 01:10:39 PM

The journey is the thing.

True. I am trying to lengthen said journey. I will see what my physicians say this week and next about that. More of them want to see me now.

I am too tired from work to train. Embarrassing? Yup.

But true. Tomorrow I shall train back and chest.

Thanks, brother!

IroNat · « **Reply #1560 on:** February 14, 2023, 05:53:09 AM »

2/14/23

Leg extensions - 3 sets
Leg curl - 3 sets
Deadlift - 3x3
Farmers walk - 2x80ft
1 leg calf raises - 3 sets
Seated calf raises - 3 sets

The Scott · « **Reply #1561 on:** February 14, 2023, 05:42:59 PM »

Today was a Reg Park kinda training day.

5 X 5 sets on:

Bent Over Smith Machine Rows.
Lat Pulldowns (close grip w/palms up)

Bench Press on the Smith Machine.
DB Flys.

IroNat · « **Reply #1562 on:** February 15, 2023, 04:46:35 AM »

Quote from: The Scott on February 14, 2023, 05:42:59 PM

Today was a Reg Park kinda training day.

5 X 5 sets on:

Bent Over Smith Machine Rows.
Lat Pulldowns (close grip w/palms up)

Bench Press on the Smith Machine.
DB Flys.

Nice going, broseph Scott.

IroNat · « **Reply #1563 on:** February 15, 2023, 05:46:25 AM »

2/15/23

Dips - 4 sets
Close grip pulldowns - 4 sets
Behind neck press - 3 sets

IroNat · « **Reply #1564 on:** February 16, 2023, 06:00:22 AM »

2/16/23

Leg extensions - 3 sets
Behind back shrugs - 3 sets
Leg curls - 3 sets
Barbell hack squat - 3x5
1 leg calf raises - 3 sets
Seated calf raises - 3 sets

wes · « **Reply #1565 on:** February 17, 2023, 08:48:39 AM »

Quote from: The Scott on February 14, 2023, 05:42:59 PM

Today was a Reg Park kinda training day.

5 X 5 sets on:

Bent Over Smith Machine Rows.
Lat Pulldowns (close grip w/palms up)

Bench Press on the Smith Machine.
DB Flys.

Glad you`re back at it my friend.....slow and steady wins the race!

IroNat · « **Reply #1566 on:** February 18, 2023, 07:43:43 AM »

2/18/23

Bodyweight dips - 3 sets
Close grip pulldowns - 3 sets
Seated behind neck press - 3 sets
Wide grip pulldowns - 3 sets
Bent over v-bar tricep extensions - 3 sets
One arm band curls - 3x20

All sets to concentric failure.

wes · « **Reply #1567 on:** February 18, 2023, 10:10:45 AM »

Looks great Nat!!

IroNat · « **Reply #1568 on:** February 20, 2023, 03:21:36 AM »

2/19/23

Leg extensions - 4 sets
Leg curls - 3 sets
Deadlift - 3x3
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
Behind back shrugs - 3 sets
Farmers walk - 4x40ft

IroNat · « **Reply #1569 on:** February 21, 2023, 06:18:44 AM »

2/21/23

Dips - 1 set bodyweight and 2 sets weighted
Straight arm lat pulldown - 3 sets
Behind neck press - 3 sets
Lu raises - 3 sets
Db crucifix raises - 3 sets
Tricep pushdowns - 3 sets

Yesterday - rode bike 15 miles

>

Db crucifix raise

The Scott · « **Reply #1570 on:** February 21, 2023, 05:19:32 PM »

Well done, Nat!

This is a milestone day for me and I know it reads ridiculous but I actually did two close grip palms up pull-ups. It was really hard and I also wanted to try and do a body-weight bench-dip but after the pull-ups I became somewhat disoriented and so I immediately laid down on the bench in my garage until the world stopped spinning.

I have not been able to do a pull-up since the heart problem but it was great even though it was only two of them and I even sent my surgeons a note telling them of today's accomplishment. I worry that trying a real dip on bars I might fall and so when I do try them it will be a bench-dip.

You and wes are providing inspiration my friend. I hope wes can ompete again and embarass bhanky. Thank you!

IroNat · « **Reply #1571 on:** February 22, 2023, 04:05:28 AM »

Quote from: The Scott on February 21, 2023, 05:19:32 PM

Well done, Nat!

This is a milestone day for me and I know it reads ridiculous but I actually did two close grip palms up pull-ups. It was really hard and I also wanted to try and do a body-weight bench-dip but after the pull-ups I became somewhat disoriented and so I immediately laid down on the bench in my garage until the world stopped spinning.

I have not been able to do a pull-up since the heart problem but it was great even though it was only two of them and I even sent my surgeons a note telling them of today's accomplishment. I worry that trying a real dip on bars I might fall and so when I do try them it will be a bench-dip.

You and wes are providing inspiration my friend. I hope wes can ompete again and embarass bhanky. Thank you!

Fantastic, Sir Scott!

IroNat · « **Reply #1572 on:** February 22, 2023, 06:43:14 AM »

2/22/23

Leg extensions - 4 sets
Leg curls - 4 sets
Deadlift - 3x3
Standing calf raises - 4 sets
Seated calf raises - 4 sets

wes · « **Reply #1573 on:** February 23, 2023, 08:14:40 AM »

Both of you guys are doing great.....keep fighting the good fight my brothers !!

IroNat · « **Reply #1574 on:** February 23, 2023, 09:12:54 AM »

Quote from: wes on February 23, 2023, 08:14:40 AM

Both of you guys are doing great.....keep fighting the good fight my brothers !!

Thanks, Broseph Wes.