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Author Topic: IroNat  (Read 299893 times)

IroNat

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Re: IroNat
« Reply #1750 on: October 12, 2023, 11:44:14 AM »
Quote from: wes on October 09, 2023, 08:25:47 AM
Good stuff Nat !!

I just started doing Rack Pulls from just below the knee last week......will do them again tomorrow.....no rush to use heavy stuff just want to hit the erectors and mid back/trap area.

I was gonna go with full range deads but considering my 3 bulging discs I know my dumb self would have ended up going too heavy over time and hurting my back again.

^^^^Matt C. type of post........sorry!    :)

Sounds good, Bro-Wes.
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IroNat

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Re: IroNat
« Reply #1751 on: October 14, 2023, 10:02:10 AM »
10/14/23

Deadlifts - sets of 5
superset
Dips - sets of 5
1.5 minute rests between sets

1 leg calf - 1 set max reps
Seated calf - 1 set max reps
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IroNat

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Re: IroNat
« Reply #1752 on: October 17, 2023, 10:05:39 AM »
Muscle clean & press - 22x5 (clean and then press 5 times)
Rode bike 11 miles.
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IroNat

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Re: IroNat
« Reply #1753 on: October 19, 2023, 01:16:11 PM »
10/19/23

Muscle clean & press - 22 sets of 5 (clean and then press 5 times)
Dips - 1 set max reps
1 leg calf raise - 1 set max reps
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IroNat

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Re: IroNat
« Reply #1754 on: October 21, 2023, 01:59:34 PM »
10/21/23

Power clean & press - 22 sets of 5 (clean and then press 5 times)
Pushups off blocks - 1 set max reps
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wes

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Re: IroNat
« Reply #1755 on: October 23, 2023, 10:19:50 AM »
Pretty cool workouts Nat !!
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IroNat

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Re: IroNat
« Reply #1756 on: October 24, 2023, 09:02:48 AM »
Quote from: wes on October 23, 2023, 10:19:50 AM
Pretty cool workouts Nat !!

Thanks, brother!

10/24/23

Power clean & press - 22 sets of 5 (clean and then press 5 times)
Barbell curl - 1 set max reps
Pushups off blocks - 1 set max reps
Rode bike around town for an hour.
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IroNat

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Re: IroNat
« Reply #1757 on: October 27, 2023, 09:40:45 AM »
10/27/23

Power clean & press - 22 sets of 5 (clean and then press 5 times)
Barbell rows - 3x12-15
Rode bike for an hour
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IroNat

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Re: IroNat
« Reply #1758 on: October 29, 2023, 08:00:40 AM »

10/29/23

Power clean & press - 22 sets of 5 (clean and then press 5 times)
Barbell rows - 3x12-15
Pushups - 3xMaxReps

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IroNat

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Re: IroNat
« Reply #1759 on: October 31, 2023, 06:22:25 AM »
10/31/23

Power clean & press - 22 sets of 5 (clean and then press 5 times)
Barbell rows - 3x12-15
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wes

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Re: IroNat
« Reply #1760 on: November 01, 2023, 04:05:58 AM »
Quote from: IroNat on October 31, 2023, 06:22:25 AM
10/31/23

Power clean & press - 22 sets of 5 (clean and then press 5 times)
Barbell rows - 3x12-15

That is a lot of work......props Nat.
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IroNat

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Re: IroNat
« Reply #1761 on: November 01, 2023, 05:33:23 AM »
Quote from: wes on November 01, 2023, 04:05:58 AM
That is a lot of work......props Nat.

I listen to the radio while doing it.
 :)
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IroNat

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Re: IroNat
« Reply #1762 on: November 02, 2023, 08:28:23 AM »
11/2/23

Finger curls - 3x20
Plate pinch - 3 holds
Wrist curls - 3x20
Reverse wrist curls - 3x20
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IroNat

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Re: IroNat
« Reply #1763 on: November 03, 2023, 10:39:07 AM »
11/3/23

Power clean & press - 22 sets of 5 (clean and then press 5 times)
Barbell rows - 3x12-15
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IroNat

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Re: IroNat
« Reply #1764 on: November 05, 2023, 04:07:38 AM »
11/4/23

Finger curls - 3x20
Plate pinch - 3 holds
Wrist curls - 3x20
Reverse wrist curls - 3x20
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IroNat

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Re: IroNat
« Reply #1765 on: November 05, 2023, 12:26:12 PM »
11/5/23

Power clean & press - 22 sets of 5 (clean and then press 5 times)
Snatch high pulls - 3x5
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IroNat

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Re: IroNat
« Reply #1766 on: November 06, 2023, 07:11:33 AM »
11/6/23

Finger curls - 3x20
Plate pinch - 3 holds
Wrist curls - 3x20
Reverse wrist curls - 3x20
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IroNat

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Re: IroNat
« Reply #1767 on: November 08, 2023, 06:24:08 AM »
11/8/23

Power clean & press - 22 sets of 5 (clean and then press 5 times)
Snatch high pulls - 2x5
Barbell rows - 2x10-12
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IroNat

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Re: IroNat
« Reply #1768 on: November 09, 2023, 05:15:53 AM »
11/9/23

Barbell shrugs - 2x10
Finger curls - 3x20
Wrist curls - 3x20
Reverse wrist curls - 3x20
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IroNat

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Re: IroNat
« Reply #1769 on: November 11, 2023, 11:00:50 AM »
11/11/23

Power clean & press - 20 minutes
Barbell rows - 3x5
Barbell shrugs - 3x5
Finger curls - 3x20
Plate pinch - 15 second hold
Wrist curls - 3x20
Reverse wrist curls - 3x20
Gripper - 3 sets max reps
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IroNat

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Re: IroNat
« Reply #1770 on: November 14, 2023, 02:54:17 PM »
11/14/23

Power clean & press - 12x5 in 20 minutes
Leg extensions - 5x15
Leg curls - 2x12
1 leg calf raise - 2xMaxReps
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IroNat

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Re: IroNat
« Reply #1771 on: November 17, 2023, 10:10:57 AM »
11/17/23

Power clean & press - 49 total reps in 20 minutes after warmup sets
Leg extensions - 5x15
Leg curls - 3x10
1 leg calf raise - 3x10
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IroNat

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Re: IroNat
« Reply #1772 on: November 20, 2023, 07:56:49 AM »
11/20/23

Power clean & press - 10x5 in 20 min after warmup sets + sets of 4,3 and 3 with more weight
Lat pulldowns - 3x12
Leg extensions - 3x10
Leg curls - 3x12
Seated calf raise - 3x10
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IroNat

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Re: IroNat
« Reply #1773 on: November 23, 2023, 07:30:26 AM »
11/23/23

Power clean & press - 42 reps in 20 min, sets of 3s & 4s
Lat pulldowns - 3x12
Leg extensions - 3x12
Leg curls - 3x12
1 leg calf raise - 3x12
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IroNat

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Re: IroNat
« Reply #1774 on: November 24, 2023, 07:59:54 AM »
11/24/23

Farmers walk - 20 feet x 20 in 20 min
Ab wheel
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