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Author Topic: IroNat  (Read 299538 times)

IroNat

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Re: IroNat
« Reply #1675 on: June 29, 2023, 06:03:20 AM »
6/29/23

Bench press - 7x2 and 3x6
Wide lat pulldown - 3x12
Alternate db curls - 3x6
Tricep v-bar pushdowns - 3x10
Barbell curls - 3x8-10
Grip stuff
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IroNat

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Re: IroNat
« Reply #1676 on: July 02, 2023, 06:33:17 AM »
7/2/23

Muscle clean & press - 9x2
Pendlay row - 5x3
Barbell curls - 5x6-12
1 leg calf raise & Tib raise - 3xMaxReps
Grip stuff

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IroNat

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Re: IroNat
« Reply #1677 on: July 04, 2023, 06:08:15 AM »
7/4/23

Leg extensions - 2x20
Squats - 8x2
Leg curls - 40 reps
Alternate db curls - 40 reps
Barbell curls - 40 reps
Bench press - 8x2
Bentover tri extensions - 40 reps
Band side laterals - 2x20
Band rear laterals - 2x20
Grip stuff
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IroNat

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Re: IroNat
« Reply #1678 on: July 06, 2023, 08:21:38 AM »
7/6/23

Muscle clean & press - 8x2
Clean pull - 8x2
Barbell curl - 40 reps
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IroNat

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Re: IroNat
« Reply #1679 on: July 07, 2023, 08:18:28 AM »
7/7/23

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way
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IroNat

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Re: IroNat
« Reply #1680 on: July 08, 2023, 11:45:38 AM »
7/8/23

Leg extensions - 2x20-25
Squats - 8x2 with 4 min rests
Leg curls - 40 reps
Bench press - 8x2 with 4 min rests
Band side laterals - 3x20
Band rear laterals - 3x20
1 leg calf raise - 3 sets max reps

7/10

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way
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IroNat

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Re: IroNat
« Reply #1681 on: July 11, 2023, 10:12:25 AM »
7/11/23

Muscle clean & press - 8x2
Clean pulls - 8x2
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JackTheRipper

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Re: IroNat
« Reply #1682 on: July 12, 2023, 12:49:59 AM »
Quote from: IroNat on July 11, 2023, 10:12:25 AM
7/11/23

Muscle clean & press - 8x2
Clean pulls - 8x2
I know what a clean & press is but what is a muscle clean & press?
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IroNat

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Re: IroNat
« Reply #1683 on: July 12, 2023, 03:22:43 AM »
Quote from: JackTheRipper on July 12, 2023, 12:49:59 AM
I know what a clean & press is but what is a muscle clean & press?

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IroNat

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Re: IroNat
« Reply #1684 on: July 12, 2023, 07:04:03 AM »
7/12

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way
Rode bike 8 miles
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IroNat

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Re: IroNat
« Reply #1685 on: July 13, 2023, 07:25:57 AM »
7/13/23

Squats - 5x5
1 leg calf raise - 3xMaxReps

7/14/23

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way
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IroNat

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Re: IroNat
« Reply #1686 on: July 17, 2023, 08:03:11 AM »
7/17/23

Muscle clean & press - 8x2
Clean pull - 8x2
Barbell curl - 40 reps

Adding a little weight every workout until I hit the wall.
Do this workout in my garage as I need the headroom to press.
Very hot and humid.
I have a big floor fan that I have running.
Loud.  Sounds like an airplane.



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IroNat

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Re: IroNat
« Reply #1687 on: July 18, 2023, 01:20:49 PM »
7/18/23

Grip - Pinch block, finger curls, wrist curls
Neck front plate raises
Neck harness
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IroNat

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Re: IroNat
« Reply #1688 on: July 19, 2023, 07:57:10 AM »
7/19/23

Leg extensions - 2x20
Squats - 5x5 with 5 min rests
Leg curls - 40 reps
Alt db curls superset V-bar cable tricep pushdowns - 4x8-10
Seated calf raise - 3x15-20

7/20/23

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way
Ab crunches
Leg raises
Neck plate raises & harness
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IroNat

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Re: IroNat
« Reply #1689 on: July 21, 2023, 06:50:36 AM »
7/21/23

Muscle clean & press - 8x2
Clean pull - 8x2
Ab crunches
Leg raises
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JackTheRipper

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Re: IroNat
« Reply #1690 on: July 21, 2023, 07:03:59 AM »
Quote from: IroNat on July 21, 2023, 06:50:36 AM
7/21/23

Muscle clean & press - 8x2
Clean pull - 8x2
Ab crunches
Leg raises
why after clean & press ?
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IroNat

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Re: IroNat
« Reply #1691 on: July 22, 2023, 12:57:25 PM »
Quote from: JackTheRipper on July 21, 2023, 07:03:59 AM
why after clean & press ?

Convenience really, Jack.

I have it all set up with the bar after doing the presses.
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IroNat

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Re: IroNat
« Reply #1692 on: July 23, 2023, 08:33:25 AM »
7/23/23

Pinch block - 3x2-3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way 15-20
Neck plate raises & harness
Behind neck press and Bench press to neck - just the bar, 2 sets 20-30 reps each
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IroNat

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Re: IroNat
« Reply #1693 on: July 24, 2023, 06:05:11 AM »
7/24/23

Leg extensions - 3x20
Squats - 5x5 with 5 min rests
Leg curls - 40 reps over 5 sets
1 leg calf raise - 3xMaxReps
Seated calf raise - 3x15

later...robc style...

Alt db curls superset Bentover tri extensions - 8x10
Db hammer curls superset V- bar tri pushdowns - 8x10
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IroNat

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Re: IroNat
« Reply #1694 on: July 26, 2023, 07:07:57 AM »
7/26/23

Muscle clean & press - 8x2
Clean pull - 4x2
Behind neck press and Bench press to neck - just the bar, 2 sets 20-30 reps each
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IroNat

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Re: IroNat
« Reply #1695 on: July 27, 2023, 11:12:35 AM »
7/27/23

Pinch block - 5x2
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way 15-20
Neck plate raises & harness - 3xMaxReps each
1 leg calf & Seated calf - 3xMaxReps each
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IroNat

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Re: IroNat
« Reply #1696 on: July 29, 2023, 05:38:00 AM »

7/29/23

Leg extensions - 2x20
Squats - 5x5 with 5 min rests
Leg curls - 40 reps over 4 sets
Seated behind neck press superset Alt db curls - 2 sets
Bench press to neck superset Zottman curls - 2 sets
Ab crunches & Leg raises
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IroNat

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Re: IroNat
« Reply #1697 on: July 31, 2023, 06:28:38 AM »
7/30/23

Pinch block - 5x2
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way 15-20
Neck plate raises & harness - 3xMaxReps each

7/31/23

Muscle clean & press - 8x2
Clean pull - 4x2
Barbell shrugs - 4x12-15
Barbell curls - 4x10-12
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IroNat

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Re: IroNat
« Reply #1698 on: August 03, 2023, 07:11:46 AM »
8/3/23

Squats - Sets of 5 to a top set of 5
Leg curls - Sets of 10 to a top set of 6
1 leg calf raise - 3xMaxReps
Seated calf raise - 3xMaxReps
Rode bike 5 miles
later...
Bench press - Sets of 2 to a top set of 2
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The Scott

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Re: IroNat
« Reply #1699 on: August 03, 2023, 07:50:02 AM »
Quote from: IroNat on August 03, 2023, 07:11:46 AM
8/3/23

Squats - Sets of 5 to a top set of 5
Leg curls - Sets of 10 to a top set of 6
1 leg calf raise - 3xMaxReps
Seated calf raise - 3xMaxReps
Rode bike 5 miles

Well done, my friend!
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