IroNat

[wes]

3/16/23

Leg extensions - 4x15-20
superset
Deadlift - 4x3
superset
Standing calf raises - 4x15-20

Leg curls - 4x8-15

Seated behind neck press - 4x8-20
superset
Straight arm pulldowns - 4x6-10

Bodyweight dips - 4x Max Reps sets

Db curls - 1x50

Ab isometrics

Tough stuff Nat....great workout my friend.

[IroNat]

Tough stuff Nat....great workout my friend.

Thanks, my man.

[The Scott]

Good work, Nat!

Yesterday I did 10 sets of 20 reps on DB laterals for my shoulders again and today I did 10 set of 5 to 20 reps of seated incline DB curls, 20 sets of 5 to 20 reps of tricep push-downs and 10 sets of standing DB wrist curls.  The weight was light but it got kinda heavy toward the end.  Heart rate got up to a high of  122bpm.  After I finished I sat on the bench and listened to some Steely Dan.

[IroNat]

Good work, Nat!

Yesterday I did 10 sets of 20 reps on DB laterals for my shoulders again and today I did 10 set of 5 to 20 reps of seated incline DB curls, 20 sets of 5 to 20 reps of tricep push-downs and 10 sets of standing DB wrist curls.  The weight was light but it got kinda heavy toward the end.  Heart rate got up to a high of  122bpm.  After I finished I sat on the bench and listened to some Steely Dan.

It must feel really good to train again, Scott.

Enjoy!

[The Scott]

It must feel really good to train again, Scott.

Enjoy!

It really does.  I worry that my doctors will take it away from me for whatever unreasonable reason they may have.  I am going to have to increase chicken and tuna fish in my diet and less beef or they might have a cow over fat and cholesterol.   I began eating hard boiled eggs today, just five of them.  My older brother the former vegan eats them too and was glad that I am now including them in my diet.  I need to lower my body-fat percentage even though it is fine currently, at approximately 26% for my age they would like to see it lower.

I drink cranberry, pomegranate and grape juice now and am constantly thirsty so today I began to water it down like I do my iced tea.   My wife got home and found me sitting on the kitchen floor because I was dizzy  and just sat down before I fell.  I think the caloric intake is not enough as I lost five pounds over the last few days probably due to exercise, training harder/longer and low to no carb intake.  I know...I need to bhanky up! 

She gave me some crackers and cheese and a half gallon of ice water I felt better after about a half an hour after consuming that.

Tomorrow I want to train again but I will see how I feel.  I have not ridden my motorcycle in a few weeks and am worried about trying so I will pass for now.    My thanks to you and Wes and illuminati for the kindness and inspiration here!  Please pardon any errors as I am alone right now but I think I edited it okay. Like I tell people, I can do some things very well but common ones I have problems with.  I speak fine unless I get frustrated.  Sorry for the long post, LOL!

[illuminati]

It really does.  I worry that my doctors will take it away from me for whatever unreasonable reason they may have.  I am going to have to increase chicken and tuna fish in my diet and less beef or they might have a cow over fat and cholesterol.   I began eating hard boiled eggs today, just five of them.  My older brother the former vegan eats them too and was glad that I am now including them in my diet.  I need to lower my body-fat percentage even though it is fine currently, at approximately 26% for my age they would like to see it lower.

I drink cranberry, pomegranate and grape juice now and am constantly thirsty so today I began to water it down like I do my iced tea.   My wife got home and found me sitting on the kitchen floor because I was dizzy  and just sat down before I fell.  I think the caloric intake is not enough as I lost five pounds over the last few days probably due to exercise, training harder/longer and low to no carb intake.  I know...I need to bhanky up! 

She gave me some crackers and cheese and a half gallon of ice water I felt better after about a half an hour after consuming that.

Tomorrow I want to train again but I will see how I feel.  I have not ridden my motorcycle in a few weeks and am worried about trying so I will pass for now.    My thanks to you and Wes and illuminati for the kindness and inspiration here!  Please pardon any errors as I am alone right now but I think I edited it okay. Like I tell people, I can do some things very well but common ones I have problems with.  I speak fine unless I get frustrated.  Sorry for the long post, LOL!

Thats really good to read Scott - except the sitting on kitchen - mind thats better than falling.
You're clearly heading in the right direction & growing / getting strong everyday both physically
& Mentally- what M/bikes do you have ?  & you have the nice warm weather where you are ,
Its 4mnths since I've ridden mine as the weather's rubbish here in winter - its starting to pick up now
So will be out on it in next week or so.

Keep doing what your doing its working & you'll be flying along very soon 👍🏻👊🏻

[The Scott]

Thats really good to read Scott - except the sitting on kitchen - mind thats better than falling.
You're clearly heading in the right direction & growing / getting strong everyday both physically
& Mentally- what M/bikes do you have ?  & you have the nice warm weather where you are ,
Its 4mnths since I've ridden mine as the weather's rubbish here in winter - its starting to pick up now
So will be out on it in next week or so.

Keep doing what your doing its working & you'll be flying along very soon 👍🏻👊🏻

Thanks, brother!  I have a Sportster 1200Low.

[IroNat]

3/19/23

Leg extensions - 3 sets
Behind neck press - 20-8-8
Leg curls - 3 sets
Bench press - 20-12-6
Standing calf raises - 3 sets
Farmers Walk - 3x80ft
Deadlift - 4x3

[IroNat]

3/21

Leg extensions - 5x15-20
Leg curls - 5x8-12
Weighted dips - 7 sets of 3 adding weight then 8 sets of 10 with less weight
Wide lat pulldowns - 7x12
Seated calf - 100 reps total with very short rests between sets

Music:

[illuminati]

Thanks, brother!  I have a Sportster 1200Low.

Great 👍 you'll be out & about soon enough enjoying the sunshine on that.
Damn wish I was in that part of the world.

[wes]

It really does.  I worry that my doctors will take it away from me for whatever unreasonable reason they may have.  I am going to have to increase chicken and tuna fish in my diet and less beef or they might have a cow over fat and cholesterol.   I began eating hard boiled eggs today, just five of them.  My older brother the former vegan eats them too and was glad that I am now including them in my diet.  I need to lower my body-fat percentage even though it is fine currently, at approximately 26% for my age they would like to see it lower.

I drink cranberry, pomegranate and grape juice now and am constantly thirsty so today I began to water it down like I do my iced tea.   My wife got home and found me sitting on the kitchen floor because I was dizzy  and just sat down before I fell.  I think the caloric intake is not enough as I lost five pounds over the last few days probably due to exercise, training harder/longer and low to no carb intake.  I know...I need to bhanky up! 

She gave me some crackers and cheese and a half gallon of ice water I felt better after about a half an hour after consuming that.

Tomorrow I want to train again but I will see how I feel.  I have not ridden my motorcycle in a few weeks and am worried about trying so I will pass for now.    My thanks to you and Wes and illuminati for the kindness and inspiration here!  Please pardon any errors as I am alone right now but I think I edited it okay. Like I tell people, I can do some things very well but common ones I have problems with.  I speak fine unless I get frustrated.  Sorry for the long post, LOL!

Be careful my brother.....I hate doctors when it comes to lifting weights.... under almost any and all circumstances they seem to be against it.

Keep pumping bro,and work on your diet (fine tune it so to speak over time) until you find a happy medium so you don`t have those kind of scary episodes again!! 

FTN !!

[IroNat]

3/23/23

Leg extensions - 4x15-20
Leg curls - 4x8-12
Box squats - 4x6
Standing calf raise - 100 reps total with very short rests between sets
Behind neck press - 4x5-10
Wide lat pulldowns - 4x12

[wes]

3/23/23

Leg extensions - 4x15-20
Leg curls - 4x8-12
Box squats - 4x6
Standing calf raise - 100 reps total with very short rests between sets
Behind neck press - 4x5-10
Wide lat pulldowns - 4x12

Great workout Nat !!!!

[IroNat]

Great workout Nat !!!!

Thanks, Bro-Wes.

[IroNat]

3/27/23

Leg extensions - 3x15-20
Leg curls - 3x8-12
Box squats - 3x6
Standing calf raise - 3x15-20
Weighted dips - 3x10-12
Wide lat pulldown - 3x12-15
Behind neck press - 3x10-13
*Barbell rows - 3x6
Tricep pushdowns - 3x12-15

*Barbell rows in honor of Bhanky. 

[wes]

3/27/23

Leg extensions - 3x15-20
Leg curls - 3x8-12
Box squats - 3x6
Standing calf raise - 3x15-20
Weighted dips - 3x10-12
Wide lat pulldown - 3x12-15
Behind neck press - 3x10-13
*Barbell rows - 3x6
Tricep pushdowns - 3x12-15

*Barbell rows in honor of Bhanky. 

Good one!!!

[IroNat]

3/29/23

Leg extensions - 3x15-20
Box squats - 3x6
Leg curls - 3x8-12
Standing calf raise - 3x15-20
Behind neck press - 3x6
Wide lat pulldown - 3x12-15
Weighted dips - 3x10-12
Barbell rows - 3x6
Bent over cable tricep extensions - 2x12-15
Band curls - 2x20

Music:

[IroNat]

3/31/23

Standing behind neck barbell press - 9 sets of 5
Deadlift - 9 sets of 5
Weighted dips - 16 sets of 5 superset Leg extensions - 16 sets of 10
Seated calf raises - 3x15-20

>
This workout took actual training time of 40 minutes.
My poundages were pretty light.
I'm curious how sore I'll be over the weekend.

[wes]

Wow....that looks brutal.....prepare to be sore !!

[IroNat]

4/3/23

Standing behind neck barbell press - 8 sets of 5
Deadlift - 6 sets of 5
Weighted dips - 9 sets of 5 superset Leg extensions - 9x17-20

[wes]

4/3/23

Standing behind neck barbell press - 8 sets of 5
Deadlift - 6 sets of 5
Weighted dips - 9 sets of 5 superset Leg extensions - 9x17-20

Good stuff my brother!!   

Keep hanging and banging !!   

[IroNat]

4/5/23

Standing behind neck barbell press - 6 sets of 5, 1 set of 4
Deadlift - 7 sets of 5
Weighted dips - 9 sets of 5
Leg extensions - 5x18-20
Leg curls - 4x7-12
Standing calf raise - 2x20

[IroNat]

4/7/23

Standing behind neck barbell press - 6x5,1x4,1x3
Deadlift - 7x5
Weighted dips - 7x5
Leg extensions - 3x18-20
Leg curls - 3x10-12
Standing calf raise - 3x20

Music:

[The Scott]

4/7/23

Standing behind neck barbell press - 6x5,1x4,1x3
Deadlift - 7x5
Weighted dips - 7x5
Leg extensions - 3x18-20
Leg curls - 3x10-12
Standing calf raise - 3x20

Music:

Well done, Nat!

[wes]

Great workout Nat!!