Author Topic: IroNat (Read 336998 times)

IroNat · « **Reply #1800 on:** January 05, 2024, 08:39:13 AM »

1/5/24

Leg extensions - 5x10-20 pyramiding weight
Barbell squat - 3x10
Leg curls - 3x6-12 pyramiding weight
1 leg calf raise - 3x12-15
Seated calf - 3x8-12

IroNat · « **Reply #1801 on:** January 08, 2024, 07:27:55 AM »

1/8/24

Fat grip two db clean & press - pyramid weight reps 10 down to 3x3
Upright rows - 3x10-12
Rear db raises - 3x10-15
Straight arm lat pulldown - 3x8-12
Close grip lat pulldown - 3x10-12
Wide lat pulldowns - 3x10-12
Barbell shrugs front - 3x8-10
Barbell shrugs rear - 3x10-12
V-bar bentover cable tricep extensions - 3-12-15
Incline db curls - 3x8-10
Plank - 80 seconds

IroNat · « **Reply #1802 on:** January 09, 2024, 08:00:47 AM »

1/9/24

Leg extensions - 5x10-20 pyramiding weight
Barbell squat - 3x10
Leg curls - 5x8-12
Power cleans - Sets of 2 pyramiding weight
1 leg calf raise - 3x12-15
Seated calf - 3x8-12

IroNat · « **Reply #1803 on:** January 10, 2024, 11:07:44 AM »

1/10/24

Bench press - 3x8-10
Incline press - 3x8-10
Dips - 3x10
Standing db press - 3x10-12
Upright rows - 3x8-10
Rear db raise - 3x10-12
Bent over v-bar cable tri ext - 3x12
V-bar cable tri pushdowns - 3x8-12
Incline db curls - 3x8-10
Barbell curls - 3x8-10
Plank - 80 seconds

IroNat · « **Reply #1804 on:** January 11, 2024, 07:09:59 AM »

1/11/24

Leg extensions - 5x15-20 pyramiding weight
Barbell squat - 3x10
Leg curls - 3x8-12
Straight arm lat pulldown - 3x8-12
Close grip lat pulldown - 3x10-12
Wide lat pulldowns - 3x10-12
Power cleans - Sets of 2 pyramiding weight
1 leg calf raise holding db - 3x12-15
Seated calf - 3x10-12
Plate pinch - 3x15 seconds
Wrist curls both ways - 3 sets max reps each way
Db side bend - 1 sets 20 each side

IroNat · « **Reply #1805 on:** January 12, 2024, 10:33:20 AM »

1/12/24

Bench press - pyramid weight up to 3x5
Incline press - 3x5-7
Dips - 3x12-14
Standing db press - 3x8
Upright rows - 3x8-10
Rear db raise - 3x8-10
Bent over v-bar cable tri ext - 3x10-12
Incline db curls - 3x10-12
V-bar cable tri pushdowns - 3x10-12
Barbell curls - 3x10-12
Plank - 80 seconds

Rest this weekend.

IroNat · « **Reply #1806 on:** January 15, 2024, 07:09:13 AM »

1/15/24

Leg extensions - 6x15-20 pyramiding weight
Barbell squat - 3x10
Leg curls - 3x8-12
Straight arm lat pulldown - 3x10-12
Close grip lat pulldown - 3x10-12
Wide lat pulldowns - 3x12-15
Power cleans - 5x2 pyramiding weight
1 leg calf raise holding db - 3x8-15
Seated calf - 3x10-12
Plate pinch - 3x15 seconds
Wrist curls both ways - 6 sets total max reps 20-30
Plank - 80 seconds

2 hours

Music...

IroNat · « **Reply #1807 on:** January 16, 2024, 08:24:03 AM »

1/16/24

Bench press - pyramid weight up to 3x5-6
Incline press - 3x5-10
Dips - 3x12-14
Standing db press - 3x8
Upright rows - 3x8-10
Rear db raise - 3x8-10
Bent over v-bar cable tri ext - 3x10-12
Incline db curls - 3x8-9
V-bar cable tri pushdowns - 3x10-12
Barbell curls - 3x10-12
Plank - 80 seconds
Db sidebend - 1x20 each side

No supersetting.
No hurry.
1.75 hrs.

IroNat · « **Reply #1808 on:** January 18, 2024, 06:36:54 AM »

1/18/24

Leg extensions - 3x15-20 pyramiding weight
Leg curls - 3x8-12
Straight arm lat pulldown - 3x10-12
Close grip lat pulldown - 3x10-12
1 leg calf raise holding db - 3x8-15
Seated calf - 3x10-12
Plate pinch - 3x15 seconds
Wrist curls both ways - 3x20 each way
Plank - 80 seconds

later...
Squats - 88666
superset
Db pullovers - 5x20

IroNat · « **Reply #1809 on:** January 19, 2024, 07:38:38 AM »

1/19/24

Bench press - 88666
Incline press - 3x8-10
Dips - 3x10-13
Standing db press - 3x8-10
Upright rows - 3x10
Rear db raise - 3x10
Bent over v-bar cable tri ext - 3x12
Incline db curls - 3x8-11
V-bar cable tri pushdowns - 3x10-12
Barbell curls - 3x12-16

1 hour 55 minutes

IroNat · « **Reply #1810 on:** January 22, 2024, 06:35:08 AM »

1/22/24

Leg extensions - 3x20
Leg curls - 3x10-12
1 leg calf raise holding db - 3x8-15
Seated calf - 3x10-12
Db pullovers - 3x20
Straight arm lat pulldown - 3x10-12
Close grip lat pulldown - 3x10-12
Plate pinch - 3x15 seconds
Wrist curls both ways - 3x20 each way
Plank - 60 seconds

55 minutes
Shorter rests

IroNat · « **Reply #1811 on:** January 23, 2024, 06:16:31 AM »

1/23/24

Bench press - 88666
Dips - 3x10-12
Standing db press - 3x10
Upright rows - 3x10
Rear db raise - 3x10-14
Bent over v-bar cable tri ext - 3x12-14
Incline db curls - 3x8-10
V-bar cable tri pushdowns - 3x10-12
Barbell curls - 3x10-14
Plank - 1 min

76 minutes

IroNat · « **Reply #1812 on:** January 25, 2024, 05:47:15 AM »

1/25/24

Leg extensions - 2x20, 1x14
Leg curls - 3x10-12
1 leg calf raise holding db - 3x8-10
Seated calf - 3x10-12
Db pullovers - 3x20
Straight arm lat pulldown - 2x10-12
Close grip lat pulldown - 2x10-12
Plate pinch - 2x15 seconds
Wrist curls both ways - 2x20 each way
Stomach vacuums - 5x15 seconds

IroNat · « **Reply #1813 on:** January 26, 2024, 06:38:25 AM »

1/26/24

Bench press - 3x7
Dips - 2x10-12
Standing db press - 2x9-10
Upright rows - 2x10-13
Rear db raise - 2x12-14
Bent over v-bar cable tri ext - 2x12-14
Incline db curls - 2x10
V-bar cable tri pushdowns - 2x10-12
Barbell drag curls - 4x12-15
Plank - 1 min
Db side bends - 1x30 each side

IroNat · « **Reply #1814 on:** January 29, 2024, 06:00:16 AM »

1/29/24

Leg extensions - 8x8
Leg curls - 8x8
1 leg calf raise holding db - 8x20
Db pullovers - 8x8
Close grip lat pulldown - 4x8
Wide grip lat pulldown - 4x8
Incline db curls - 4x8
Body drag curls - 4x8
Wrist curls both ways - 3x20 each way
Stomach vacuums - 5x15 seconds

15 second rests
40 minutes

IroNat · « **Reply #1815 on:** January 30, 2024, 04:42:23 AM »

1/30/24

Bench press to neck - 8x8
Incline barbell press to neck - 4x8
Dips - 4x8
Standing db press - 8x8
Upright rows - 4x8
Rear db raise - 4x8
Bent over v-bar cable tri ext - 4x8
V-bar cable tri pushdowns - 4x8
Plank - 1 min
Stomach vacuums - 5x2 seconds

15 second rests
30 minutes

IroNat · « **Reply #1816 on:** February 01, 2024, 06:25:35 AM »

2/1/24

Leg extensions - 8x8
Leg curls - 8x8
Seated calf raise - 8x20
Db pullovers - 6x8
Wide grip lat pulldown - 6x8
Close grip lat pulldown - 6x8
Incline db curls - 6x8
Body drag curls - 6x8
Wrist curls both ways - 3x20 each way
Stomach vacuums - 8x2 seconds
Plank - 1 minute

15 second rests
50 minutes

IroNat · « **Reply #1817 on:** February 02, 2024, 04:14:04 AM »

2/2/24

Bench press to neck - 8x8
Incline barbell press to neck - 4x8
Dips - 4x8
Standing db press - 6x8
Upright rows - 6x8
Rear db raise - 6x8
Bent over v-bar cable tri ext - 4x8
V-bar cable tri pushdowns - 4x8
Plank - 1 min
Stomach vacuums - 8x2 seconds

Added some weight on the bench press, incline press, and db press.
15 second rests
30 minutes

IroNat · « **Reply #1818 on:** February 05, 2024, 04:58:38 AM »

2/5/24 - Legs, back, biceps, abs

Leg extensions - 8x8
Belt squat - 8x8
Leg curls - 8x8
Seated calf raise - 8x20
Db pullovers - 8x8
Wide grip lat pulldown - 8x8
Close grip lat pulldown - 8x8
Incline db curls - 8x8
Body drag curls - 8x8
Stomach vacuums - 8x10 with 2 second hold

15 second rests
60 minutes

Edit: Could really feel the peak area of the bicep next day from the drag curls.

IroNat · « **Reply #1819 on:** February 06, 2024, 05:50:38 AM »

2/6/24 - Chest, shoulders, triceps, forearms

Bench press to neck - 4x8
Incline barbell press to neck - 4x8
Dips - 4x8
Standing db press - 4x8
Upright rows - 4x8
Rear db raise - 4x8
Bent over v-bar cable tri ext - 4x8
V-bar cable tri pushdowns - 4x8
Wrist curls superset both ways - 4x20 both ways
Zottman curls - 4x8

15-20 second rests
31 minutes

IroNat · « **Reply #1820 on:** February 08, 2024, 05:15:46 AM »

2/8/24 - Legs, back, biceps, abs

Leg extensions - 4x12
Leg curls - 4x12
Airdyne sprints - 4x10seconds
Standing calf raise - 4x20
Wide grip lat pulldown - 4x12
Close grip lat pulldown - 4x12
Straight arm v-bar cable pulldown - 4x12
Incline db curls - 4x12
Body drag curls - 4x12
Stomach vacuums - 4x10 with 2 second holds

30-60 second rests
50 minutes

wes · « **Reply #1821 on:** February 08, 2024, 08:10:19 AM »

Real impressive workouts Nat !!

IroNat · « **Reply #1822 on:** February 09, 2024, 05:56:30 AM »

2/9/24 - Chest, shoulders, triceps, forearms

Bench press to neck - 4x15
Bench press to lower chest - 4x15
Standing db press - 4x15
Upright rows - 4x15
Rear db raise - 4x15
Bent over v-bar cable tri ext - 4x15
V-bar cable tri pushdowns - 4x15
Wrist curls superset both ways - 4x20 both ways
Zottman curls - 4x8

Trained light
60 minutes

IroNat · « **Reply #1823 on:** February 09, 2024, 05:57:16 AM »

Quote from: wes on February 08, 2024, 08:10:19 AM

Real impressive workouts Nat !!

Much thanks, Bro-Wes.

IroNat · « **Reply #1824 on:** February 12, 2024, 08:39:40 AM »

2/12/24

Leg extensions - 3x12
Leg curls - 3x12
Seated calf raise - 3x20
Bench press to neck - 3x12
Close grip pulldown - 3x12
Wide grip upright row - 3x12
Bent over v-bar cable tricep extensions - 3x12
Close grip EZ bar curls - 3x12
Zottman curls - 2x12
Stomach vacuums - 3x12 with 2 second holds