Author Topic: IroNat  (Read 265475 times)

IroNat

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Re: IroNat
« Reply #1625 on: April 07, 2023, 09:00:02 AM »
Thanks, iron brothers.

IroNat

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Re: IroNat
« Reply #1626 on: April 10, 2023, 10:05:44 AM »
410/23

Standing behind neck barbell press - 2x5,4x4,1x3
Deadlift - 6x5
Weighted dips - 9x5
Leg extensions - 4x18-20
Leg curls - 4x10-12
Standing calf raise - 3x20

The Scott

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Re: IroNat
« Reply #1627 on: April 10, 2023, 06:15:48 PM »
410/23

Standing behind neck barbell press - 2x5,4x4,1x3
Deadlift - 6x5
Weighted dips - 9x5
Leg extensions - 4x18-20
Leg curls - 4x10-12
Standing calf raise - 3x20

Excellent.

IroNat

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Re: IroNat
« Reply #1628 on: April 13, 2023, 01:39:54 PM »
413/23

Standing behind neck barbell press - 3x4,4x3
Weighted dips - 6x5
Standing calf raise - 6x15

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Re: IroNat
« Reply #1629 on: April 14, 2023, 07:58:40 AM »
Keep grinding them out Nat!! 

IroNat

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Re: IroNat
« Reply #1630 on: April 16, 2023, 07:43:41 AM »
4/16/23

Standing behind neck barbell press - 2x5, 4x4
Deadlift - 6x5
Bench press - 7x5
Standing calf raise - 7x15-20

IroNat

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Re: IroNat
« Reply #1631 on: April 16, 2023, 07:44:47 AM »
Keep grinding them out Nat!! 

Jawohl, mein Kommandant!
 ;)

IroNat

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Re: IroNat
« Reply #1632 on: April 18, 2023, 06:00:19 AM »
418/23

Standing behind neck barbell press - 3x5, 4x4
Bench press - 6x5
Leg extensions - 4x15-20
Leg curls - 4x8-15
Standing calf raise - 3x15-20

The Scott

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Re: IroNat
« Reply #1633 on: April 18, 2023, 08:38:40 AM »
418/23

Standing behind neck barbell press - 3x5, 4x4
Bench press - 6x5
Leg extensions - 4x15-20
Leg curls - 4x8-15
Standing calf raise - 3x15-20

Good stuff there, Nat!  Well done!

IroNat

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Re: IroNat
« Reply #1634 on: April 18, 2023, 11:45:49 AM »
Good stuff there, Nat!  Well done!

Thank you, Sir Scott.

IroNat

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Re: IroNat
« Reply #1635 on: April 20, 2023, 07:12:45 AM »
4/20/23

Standing front barbell press - 5x5, 2x4
Deadlift - 6x5
Bench press - 7x5
Seated calf raise - 7x13-16

IroNat

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Re: IroNat
« Reply #1636 on: April 23, 2023, 09:52:27 AM »
4/22/23

Bulgarian split squat bodyweight - 3x10
Bodyweight lunges - 3x10
Goblet squat with db - 3x10
Leg extensions superset Leg curls - 2x10-15
Bodyweight calf raises - max reps
Reverse bodyweight calf raises - max reps

4/23/23

Standing behind neck press - Sets of 5
Deadlift - sets of 5
Bench press - sets of 5
Standing calf raises - sets of 15

IroNat

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Re: IroNat
« Reply #1637 on: April 25, 2023, 07:46:22 AM »
4/25/23

Standing behind neck press - 6x5
Deadlift - 6x5
Bench press - 6x5

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Re: IroNat
« Reply #1638 on: April 27, 2023, 06:11:36 AM »
4/27/23

Seated behind neck press - 6x5
Deadlift - 6x5
Bench press - 2x5 normal, 2x5 wide, 2x5 close

Music:

IroNat

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Re: IroNat
« Reply #1639 on: April 30, 2023, 01:32:17 PM »
4/30/23

Seated behind neck press - 6x5
Deadlift - 6x5
Bench press - 2x5 normal, 2x5 wide, 2x5 close

Added more weight.

IroNat

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Re: IroNat
« Reply #1640 on: May 02, 2023, 05:34:06 AM »
5/2/23

Seated behind neck press - 6x5
Deadlift - 6x5
Bench press - 2x5 normal, 2x5 wide, 2x5 close
Leg extensions - 3x15-20
1 leg calf raise - 1 set
Reverse calf raise - 1 set

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Re: IroNat
« Reply #1641 on: May 04, 2023, 02:31:15 PM »
05/04/23

Bench press - sets of 5
Barbell rows - sets of 5
Jefferson squats - sets of 15
1 leg calf raise - 1 set
Reverse calf raise - 1 set

IroNat

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Re: IroNat
« Reply #1642 on: May 05, 2023, 06:51:21 AM »
05/05/23

Seated behind neck press - sets of 4-5 reps
Jefferson squat - 2x15
1 leg calf raise and Reverse calf raise - 1 set max reps
Deadlift - 3x5
Ab isometrics

IroNat

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Re: IroNat
« Reply #1643 on: May 08, 2023, 08:45:24 AM »
05/08/23

Bench press - 5x5
Barbell rows - 5x5
Jefferson squats - 3x15
1 leg calf raise - 3 sets max reps
Reverse calf raise - 3 sets max reps
Ab isos

IroNat

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Re: IroNat
« Reply #1644 on: May 10, 2023, 06:11:50 AM »

05/10/23

Seated behind neck press - 5x5
Jefferson squat - 3x15
Standing db press - 3x8
Back squat - 3x5
1 leg calf raise and Reverse calf raise - 3xmax reps
Ab isometrics


The Scott

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Re: IroNat
« Reply #1645 on: May 10, 2023, 10:18:25 AM »
05/10/23

Seated behind neck press - 5x5
Jefferson squat - 3x15
Standing db press - 3x8
Back squat - 3x5
1 leg calf raise and Reverse calf raise - 3xmax reps
Ab isometrics

Well done, brother!

IroNat

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Re: IroNat
« Reply #1646 on: May 12, 2023, 08:50:34 AM »
Well done, brother!

Thank you, Sir Scott.

Here is today's workout:

Mowed lawn for 2 hours.
Power clean & press - 45 minutes of 2's (clean then 2 presses)

The Scott

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Re: IroNat
« Reply #1647 on: May 12, 2023, 08:59:19 AM »
Thank you, Sir Scott.

Here is today's workout:

Mowed lawn for 2 hours.
Power clean & press - 45 minutes of 2's (clean then 2 presses)

I no longer have a lawn to mow but the Governor of Commiefornia can't claim I'm using too much water.  Yesterday I did arms.  10 sets of 10 each for biceps and triceps.  I also "walked" a half mile for cardio.  Today I will walk again but maybe further and will do back and chest.

BB rows on the Smith and DB flyes.  5 sets of 10 for each. 

IroNat

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Re: IroNat
« Reply #1648 on: May 12, 2023, 01:19:35 PM »
I no longer have a lawn to mow but the Governor of Commiefornia can't claim I'm using too much water.  Yesterday I did arms.  10 sets of 10 each for biceps and triceps.  I also "walked" a half mile for cardio.  Today I will walk again but maybe further and will do back and chest.

BB rows on the Smith and DB flyes.  5 sets of 10 for each. 

Excellent my friend.

The Scott

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Re: IroNat
« Reply #1649 on: May 14, 2023, 06:48:38 PM »
Excellent my friend.

Thank you, brother.  I "walked" approximately 1 mile today for cardio.  I look like a spider doing this.   ;D