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Author Topic: IroNat  (Read 299590 times)

IroNat

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Re: IroNat
« Reply #1700 on: August 05, 2023, 09:02:35 AM »
8/5/23

Pinch block - 5x2
Finger bar curls - 3x20
Wrist curls - 3x20 each way
Pullups - 2x3
Neck plate front raise & Neck harness rear raise - 1 set max reps each

First time doing pullups in over a year due to forearm tendonitis.
Feels ok.  Will go slow.
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IroNat

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Re: IroNat
« Reply #1701 on: August 07, 2023, 06:16:32 AM »
8/7/23

Muscle clean & press - Sets of 2 to a top set of 2 then less weight 3x5
Barbell shrugs - 3x20
Pullups - 3x3
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IroNat

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Re: IroNat
« Reply #1702 on: August 08, 2023, 07:22:44 AM »
8/8/23

Pinch block - 5x2
Finger bar curls - 3x20
Wrist curls - 3x20 each way
Pullups - 3x3
Neck plate front raise & Neck harness rear raise - 1 set max reps each
Ab crunches
Leg raises
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IroNat

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Re: IroNat
« Reply #1703 on: August 10, 2023, 06:53:50 AM »
8/9/23

Leg extensions - 4x20
Squats - 5's to a top set of 5
Leg curls - 4x8-12
Bench press - 5's to a top set of 5
Pullups - 5x3
1 leg calf and Seated calf - 6x10-20 superset
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IroNat

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Re: IroNat
« Reply #1704 on: August 11, 2023, 10:32:21 AM »
8/11/23

Pinch block - 3x5
Finger bar curls - 3x20
Wrist curls - 3x20 each way
Grippers - 3x3
Neck plate front raise & Neck harness rear raise - 1 set max reps each
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IroNat

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Re: IroNat
« Reply #1705 on: August 14, 2023, 06:20:28 AM »
8/14/23

Muscle clean & press - work up to top single
Muscle clean & push press - 1 top single
1 arm deadlift - work up to top single each arm
Behind neck press - work up to top single
Barbell curl - work up to top single
Pushups - AMRAP
1 leg calf - 2xMaxReps
later...
High bar squat - work up to top single
Barbell shrug - work up to top single
Db crucifix - 5 sec holds
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IroNat

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Re: IroNat
« Reply #1706 on: August 15, 2023, 07:19:07 AM »
8/15/23

Pinch block - 3x5
Finger bar curls - 3x20
Wrist curls - 3x20 each way
Grippers - 2x3
Pullups - 5x3
Neck plate front raise & Neck harness rear raise - 1 set max reps each
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The Scott

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Re: IroNat
« Reply #1707 on: August 15, 2023, 01:38:31 PM »
Excellent workouts, Nat!
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IroNat

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Re: IroNat
« Reply #1708 on: August 16, 2023, 06:38:30 AM »
Quote from: The Scott on August 15, 2023, 01:38:31 PM
Excellent workouts, Nat!

Thanks, Sir Scott of Getbig.

 ;)
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IroNat

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Re: IroNat
« Reply #1709 on: August 17, 2023, 06:35:50 AM »
8/17/23

Muscle clean & press - work up to top single
Muscle clean & push press - 1 top single
1 arm db push press - work up to top single
Barbell curl - work up to top single
Barbell shrug from floor - work up to top single
later...
Pullups - 4x3
Squats - work up to top single
Leg curls - 3x10-12
1 leg calf raise - 3xMaxReps
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IroNat

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Re: IroNat
« Reply #1710 on: August 19, 2023, 07:19:29 AM »
8/19/23

Wrist roller - 1 set AMRAP
Grippers - 3x3
Db incline press - 2x25-30
Pullups - 3x3
Db seated press - 2x15
Db concentration curl - 2x10
Leg extensions - 2x20
Leg curls - 2x10
Neck plate front raise & harness rear raise - 1 set AMRAP
Knee tucks & Stick twists - 2x30
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IroNat

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Re: IroNat
« Reply #1711 on: August 21, 2023, 11:27:01 AM »
8/21/23

Leg extensions - 6x20
Leg curls - 6x10
1 leg calf raise - 6x15
Bench press - 6x8-10
Pullups - 6x3
Behind neck press seated - 6x10
Concentration curls - 6x10
Pinch block - 3x3
Grippers - 3x3
Wrist roller - 1 set AMRAP
Neck plate front raise & harness rear raise - 1 set AMRAP
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IroNat

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Re: IroNat
« Reply #1712 on: August 23, 2023, 09:56:40 AM »
8/23/23

Leg extensions - 8x20
Leg curls - 3x10
1 leg calf raise - 8x15
Bench press - 6x8-10
Pullups - 6x3
Behind neck press seated - 6x10
Concentration curls - 6x10
Pinch block - 3x3
Grippers - 3x3
Wrist roller - 1 set AMRAP
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JackTheRipper

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Re: IroNat
« Reply #1713 on: August 25, 2023, 09:10:33 AM »
Quote from: IroNat on August 23, 2023, 09:56:40 AM
8/23/23

Leg extensions - 8x20
Leg curls - 3x10
1 leg calf raise - 8x15
Bench press - 6x8-10
Pullups - 6x3
Behind neck press seated - 6x10
Concentration curls - 6x10
Pinch block - 3x3
Grippers - 3x3
Wrist roller - 1 set AMRAP
How long did this workout take you?
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IroNat

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Re: IroNat
« Reply #1714 on: August 25, 2023, 01:26:27 PM »
8/25/23

Leg extensions - 6x10
Leg curls - 6x10
1 leg calf raise - 6x10
Bench press - 6x8-10
Pullups - 6x3
Concentration curls - 6x10
Pinch block - 3x3
Grippers - 3x3
Wrist roller - 1 set AMRAP
Neck plate front raises & Neck harness rear raise - 1 set each
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IroNat

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Re: IroNat
« Reply #1715 on: August 25, 2023, 01:27:28 PM »
Quote from: JackTheRipper on August 25, 2023, 09:10:33 AM
How long did this workout take you?

About an hour
30 second rests between sets except grip stuff.
Superset bench & pullups.
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JackTheRipper

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Re: IroNat
« Reply #1716 on: August 26, 2023, 12:56:04 AM »
Quote from: IroNat on August 25, 2023, 01:27:28 PM
About an hour
30 second rests between sets except grip stuff.
Superset bench & pullups.
A lot of Sets for 1 hour bro
Of course I'm not doubting you but just 30 seconds rest between sets? With so many sets?
Must be light weights baby !
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IroNat

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Re: IroNat
« Reply #1717 on: August 26, 2023, 07:30:19 AM »
Quote from: JackTheRipper on August 26, 2023, 12:56:04 AM
A lot of Sets for 1 hour bro
Of course I'm not doubting you but just 30 seconds rest between sets? With so many sets?
Must be light weights baby !

Roughly each set takes 30 seconds then 30 second rest so 1 minute total.  6 sets takes 6 minutes.

6x10 with 30 second rests is 50-60% of max.

The flat bench were wide grip lowered to upper chest with flared elbows.  Controlled eccentric.

A couple warmup sets then Bench 3 sec / Pullup 30 sec / rest 30 sec ... repeat
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IroNat

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Re: IroNat
« Reply #1718 on: August 28, 2023, 08:45:40 AM »
8/28/23

Leg extensions - 6x10
Leg curls - 6x10
1 leg calf raise - 6x10
Bench press wide grip to neck - 6x10
Pullups - 6x4
Standing db press - 6x10
Tricep v-bar pushdowns - 6x10
Concentration curls - 6x10
Pinch block - 3x3
Grippers - 3x3
Wrist roller - 1 set AMRAP
Neck plate front raises & Neck harness rear raise - 1 set each

30 sec rests
1 hour total

Mowed & trimmed yard - 2 hours
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IroNat

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Re: IroNat
« Reply #1719 on: August 30, 2023, 05:25:45 AM »
8/30/23

Leg extensions - 3x20
Leg curls - 3x10
Seated calf raise - 3x15
Bench press wide grip to neck - 3x10
Pullups - 3x5
Standing db press - 3x10
Tricep v-bar pushdowns - 3x15-20
Concentration curls - 3x10
Neck plate front raises & Neck harness rear raise - 1 set each
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IroNat

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Re: IroNat
« Reply #1720 on: September 01, 2023, 06:33:18 AM »
9/1/23

Leg extensions - 3x15-20
Leg curls - 3x8-10
1 leg calf raise - 3x12-20
Wide lat pulldown - 3x12-20
Db incline flyes - 3x12-15
Upright rows - 3x8-10
EZ bar curls - 3x10-12
Bent over tricep extensions - 3x10-12
Pinch block - 3x3
Neck plate front raise - 1 set
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The Scott

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Re: IroNat
« Reply #1721 on: September 01, 2023, 07:15:12 AM »
Quote from: IroNat on September 01, 2023, 06:33:18 AM
9/1/23

Leg extensions - 3x15-20
Leg curls - 3x8-10
1 leg calf raise - 3x12-20
Wide lat pulldown - 3x12-20
Db incline flyes - 3x12-15
Upright rows - 3x8-10
EZ bar curls - 3x10-12
Bent over tricep extensions - 3x10-12
Pinch block - 3x3
Neck plate front raise - 1 set

Well done!
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wes

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Re: IroNat
« Reply #1722 on: September 01, 2023, 10:40:01 AM »
Quote from: The Scott on September 01, 2023, 07:15:12 AM
Well done!
X 2 good stuff per usual Nat!! 
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IroNat

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Re: IroNat
« Reply #1723 on: September 02, 2023, 04:33:09 AM »
Thanks, brothers!
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IroNat

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Re: IroNat
« Reply #1724 on: September 02, 2023, 06:52:27 AM »
9/2/23

Leg extensions - 3x15-20
Leg curls - 3x8-10
Seated calf raise - 3x12-15
Chinups - 3x8
Behind neck press - 3x10
Incline press - 3x8-10
Tricep pushdown - 3x12-20
Wrist roller - 7 times
Neck harness rear raise - 1 set
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