Author Topic: IroNat (Read 337035 times)

IroNat · « **Reply #1850 on:** March 26, 2024, 06:40:35 AM »

3/26/24

1 leg calf raise - 3x20
Db lunges - 2 sets
Bench to neck - 3x15-20
Close grip pulldowns - 3x12
Wide grip upright row - 3x12
Tricep pushdowns - 3x12
Seated db curls - 3x12
Neck plate and harness - 2x max reps
Roman chair - 1 set max reps

IroNat · « **Reply #1851 on:** March 28, 2024, 07:02:30 AM »

3/28/24

1 leg calf raise - 3x12-20
Seated calf raise - 3x10-15
Db lunges - 2 sets
Leg curls - 3x10-12
Flat bench to neck - 3x15-20
superset
Wide lat pulldown - 3x12
Flat db fly - 3x12-15
superset
Barbell row - 3x12
Upright row - 3x12
Side db laterals - 3x12
Seated 1 arm db curls - 3x12
superset
1 arm cable tricep pushdowns - 3x12
Db concentration curl - 3x12
Neck plate and harness - 2x max reps
Roman chair - 1 set 30 reps

oldtimer1 · « **Reply #1852 on:** March 29, 2024, 12:41:24 PM »

That's a lot of hard work. How long did the work out take you?

IroNat · « **Reply #1853 on:** March 31, 2024, 08:02:40 AM »

3/31/24

1 leg calf raise - 3x12-20
Seated calf raise - 3x10-15
Db lunges - 2 sets
Leg extensions - 2x15
Leg curls - 2x10-12
Incline bench to neck - 3x12-15
superset
Wide lat pulldown - 3x12
Flat db fly - 3x12-15
superset
Barbell row - 3x12
Upright row - 3x12
Side db laterals - 3x12
Seated db curls - 3x12
superset
Bentover cable tricep extensions - 3x12
Db concentration curl - 3x8-12
Neck plate and harness - 2x max reps
Roman chair - 1 set 35 reps

IroNat · « **Reply #1854 on:** March 31, 2024, 08:05:53 AM »

Quote from: oldtimer1 on March 29, 2024, 12:41:24 PM

That's a lot of hard work. How long did they work out take you?

About 1.25 hours or so.
After a cup of coffee but before eating.
1 to 1.5 min rest between sets.

IroNat · « **Reply #1855 on:** April 02, 2024, 07:39:12 AM »

4/2/24

1 leg calf raise - 3x12-15
Seated calf raise - 3x10-15
Db lunges - 2 sets of 120 ft
Leg extensions - 2x12-15
Leg curls - 2x10-12
Incline bench to neck - 3x12
superset
Wide lat pulldown - 3x12
Incline db fly - 3x12-15
superset
Barbell row - 3x12
Upright row - 3x12
Side db laterals - 3x12
V-bar cable tricep pushdowns - 3x12
superset
Seated alternate db curls - 3x12
Db concentration curl - 3x8-12
Neck plate and harness - 2x max reps
Roman chair - 1 set 35 reps

IroNat · « **Reply #1856 on:** April 04, 2024, 06:53:42 AM »

4/4/24

1 leg calf raise - 3x12-15
Seated calf raise - 3x10-15
Db lunges - 3 sets of 120 ft
Incline bench to neck - 3x12
superset
Wide lat pulldown - 3x12
Seated press behind neck - 3x12
superset
Barbell row - 3x12
V-bar cable tricep pushdowns - 3x12
superset
Seated alternate db curls - 3x12
Neck plate and harness - 2x max reps each
Roman chair - 1 set 40 reps

IroNat · « **Reply #1857 on:** April 07, 2024, 07:13:46 AM »

4/7/24

1 leg calf raise - 2-4 sets total 100 reps each leg
Db lunges - 3 sets 40 reps total
Leg curls - 3 sets 40 reps total
Incline bench to neck - 3 sets 40 reps total
Wide lat pulldown - 3 sets 40 reps total
Seated press behind neck - 3 sets 40 reps total
Barbell row - 3 sets 40 reps total
Close grip bench press - 3 sets 40 reps total
EZ bar curl medium grip - 3 sets 40 reps total
Neck plate and harness - 2x max reps each
Roman chair - 1 set 40 reps

1.5 hour
At least 40 reps but sometimes a few more.

IroNat · « **Reply #1858 on:** April 09, 2024, 11:19:39 AM »

4/9/24

1 leg calf raises - 3 sets to 100 reps total
Behind neck press standing - 15,14,13 reps
Barbell rows - 12,13,11,9 reps
Flat bench press - 13,13,12,9 reps
Upright row barbell - 15,15,13 reps
Barbell curls - 15,13,12 reps
Deadlift - 1x10
Neck plate & harness - 2xMaxReps each
Roman chair - 42 reps

Out in the garage today using the rack I picked up used over the winter.

Mid 70s. Beautiful day.

oldtimer1 · « **Reply #1859 on:** April 11, 2024, 08:27:53 AM »

You have the right idea doing whole body routines. I like splits but doing a whole body routine lately. It's really the way an athlete should train.

IroNat · « **Reply #1860 on:** April 11, 2024, 10:52:53 AM »

Quote from: oldtimer1 on April 11, 2024, 08:27:53 AM

You have the right idea doing whole body routines. I like splits but doing a whole body routine lately. It's really the way an athlete should train.

I've always liked full body best.

For a natty I think it's the way to go. Compound moves if possible.

Design it around the time you have available.

In my early 20s I did full body 3 times a week / 2 to 2.5 hours / about 50 sets.

Dumbest thing i ever did was going to a 6 day bro split.

IroNat · « **Reply #1861 on:** April 11, 2024, 10:58:34 AM »

1 leg calf raises - 4 sets to 100 reps total
Behind neck press standing - 15,13,13 reps
Barbell rows - 13,14,13 reps
Flat bench press - 13,13,11, 9 reps
Upright row barbell - 15,14,14 reps
Cheat barbell curls - 15,14,13 reps
Deadlift - 1x12
Neck plate & harness - 2xMaxReps each
Roman chair - 44 reps

In the garage again today.
Pretty basic setup
Rack, bar, plates, flat bench, wood block for calves, 2x2 rubber mats.
If I get 40 reps in 3 sets I add weight.
Unless I change my mind.
Might have to go 2 days rest but see how it goes.
If the weather is cold (or too hot) I'll go in the basement.
I do the neck and abs in the basement.

IroNat · « **Reply #1862 on:** April 12, 2024, 07:06:59 AM »

IroNat · « **Reply #1863 on:** April 14, 2024, 07:36:33 AM »

4/14/24

1 leg calf raises - 100 reps total each leg
Behind neck press standing - 12,12,13 reps
Pendlay rows - 12,12,12 reps
Flat bench press - 12,12,10 reps
Upright row barbell - 12,12,13 reps
Cheat barbell curls - 12,12,12 reps
Deadlift - 1x14
Neck plate & harness - 2xMaxReps each
Roman chair - 46 reps

IroNat · « **Reply #1864 on:** April 16, 2024, 07:44:22 AM »

4/16/24

1 leg calf raises - 100 reps total each leg
Behind neck press standing - 12,12,13
Pendlay row - 12,12,12
Flat bench press - 12,12,12
Upright row - 12,12,13
Cheat barbell curls - 12,12,12
Hack deadlift - 12,12,12
Neck plate & harness - 2xMaxReps each
Roman chair - 47 reps

Adjusted rep target to 36 total reps over 3 sets except calves, neck , and abs.
If I get 36 I will usually add some weight.

IroNat · « **Reply #1865 on:** April 18, 2024, 12:18:04 PM »

4/18/24

Seated calf raises - 100 reps total
Behind neck press seated - 12,12,12
Pendlay row - 12,12,12
Flat bench press - 12,12,12
Upright row - 12,12,13
Cheat barbell curls - 12,12,12
Hack deadlift - 12,12,12
Neck plate & harness - 2xMaxReps each
Roman chair - 48 reps

Down in the basement today.
Taking next week off for vacation.

IroNat · « **Reply #1866 on:** April 29, 2024, 06:45:23 AM »

4/29/24

1 leg calf raises - 21 sets of 12-15 reps each leg (sets alternated with other exercises including warm up sets)
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,11,10
Upright row - 12,12,11
Plate curls - 3 high rep sets
Hack deadlift - 12,12,12

IroNat · « **Reply #1867 on:** May 01, 2024, 06:11:54 AM »

5/1/24

1 leg calf raises - 15 sets of 12-15 reps each leg (sets alternated with other exercises including warm up sets)
Behind neck press standing - 12,12,10
Barbell row - 12,12,13
Flat bench press - 12,12,12
Upright row - 12,12,12
Plate curls - 3 high rep sets
Jefferson lift - 12,12,12

IroNat · « **Reply #1868 on:** May 03, 2024, 06:49:56 AM »

5/3/24

1 leg calf raises - 5 sets of 15-20 reps each leg
1 leg tib raises - 5 sets max reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,10,10
Upright row - 12,12,12
Plate curls - 3 high rep sets
Old time hack squat - 12,12,12

IroNat · « **Reply #1869 on:** May 06, 2024, 07:34:58 AM »

5/6/24

1 leg calf raises - 5 sets of 15-20 reps each leg
1 leg tib raises - 5 sets max reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,10
Upright row - 12,12,12
Plate curls - 3 high rep sets
Old time hack squat - 12,12,12

IroNat · « **Reply #1870 on:** May 08, 2024, 07:10:08 AM »

5/8/24

1 leg calf raises - 5 sets 20-25 reps each leg
1 leg tib raises - 5 sets 25-30 reps each leg
Behind neck press standing - 12,10,12
Barbell row - 12,12,12
Flat bench press - 12,12,12
Upright row - 12,12,12
Plate curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - many sets of 10-12 without weight and with weight
Neck plate raises & harness - 2x20-25 each
Farmers walk - 2x80ft thick grips
Suitcase carry - 2x80ft thick grips

IroNat · « **Reply #1871 on:** May 10, 2024, 06:56:24 AM »

5/10/24

1 leg calf raises - 3 sets 25 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,11
Barbell row - 12,12,12
Flat bench press - 12,10,9
High pull from hang - 12,12,12
Plate curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 5x12 without weight and with light weight

IroNat · « **Reply #1872 on:** May 13, 2024, 06:33:43 AM »

5/13/24

1 leg calf raises - 3 sets 20-30 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,9
High pull from hang - 12,12,12
Plate curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 6x12 without weight and with light weight
Farmers walk - 3 trips of 100 ft with 45lb plates in driveway

oldtimer1 · « **Reply #1873 on:** May 13, 2024, 07:49:15 AM »

Quote from: IroNat on April 12, 2024, 07:06:59 AM

Good video. His biceps look weird. A little oil inject? I agree that whole body routines are best way to train but having said that a split routine fits many guy's life styles and it works for them.

Donny · « **Reply #1874 on:** May 13, 2024, 08:26:31 AM »

Quote from: IroNat on May 13, 2024, 06:33:43 AM

5/13/24

1 leg calf raises - 3 sets 20-30 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,9
High pull from hang - 12,12,12
Plate curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 6x12 without weight and with light weight
Farmers walk - 3 trips of 100 ft with 45lb plates in driveway

how do you do hack squats without weight, i mean i understand say Sissy Squats but Hacks? you mean with just an Olympic bar?
why not Squats even with Dumbbells which give in my opinion the same effect as Barbell hacks.