Author Topic: IroNat  (Read 185293 times)

IroNat

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Re: IroNat
« Reply #1050 on: September 04, 2021, 07:25:28 AM »
9/4/21

Leg extensions - 3x20
Leg curls - 3x15
Partial bench press - 2x25
Dips - 2xmax reps
Close grip front lat pulldowns - 3x15
Seated db press - 2x12
Rear barbell shrugs - 2x12
Incline db curls - 3x12
Standing calf raises - 3xmax reps

Have a mild back spasm so no squats today.

IroNat

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Re: IroNat
« Reply #1051 on: September 05, 2021, 11:12:40 AM »
9/5/21

Ab crunches - 150
Leg extensions - 3x20
Leg curls - 3x15
Partial bench press - 2x12-15
Dips - 2xmax reps
Wide grip front lat pulldowns - 3x15
Incline db curls - 3x12
Seated calf raises - 3xmax reps
Neck harness - 3x25
Neck fron plate raises - 3x25
Pinch block - 3x5

IroNat

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Re: IroNat
« Reply #1052 on: September 06, 2021, 05:36:08 AM »
9/6/21

Leg extensions - 3x20
Leg curls - 3x15
Partial bench press - 22,19
Dips - 2xmax reps
Close grip front lat pulldowns - 3x15
Seated db press - 2x12
Db concentration curls - 3x9-15
Standing calf raises - 2xmax reps

Still have that back spasm.

IroNat

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Re: IroNat
« Reply #1053 on: September 07, 2021, 05:40:02 AM »
9/7/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 22,20 reps
Weighted Dips - 2x12-15
Front straight arm lat pulldowns - 2x15
Upright bb rows - 2x12
Bb curls - 2x12
Seated calf raises - 2xmax reps
Neck harness - 2x25
Neck front plate raises - 2x25
Wrist roller - 1 set
Ab wheel

Very good pump today.
Back is still not right.

Primemuscle

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Re: IroNat
« Reply #1054 on: September 07, 2021, 03:52:55 PM »
9/7/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 22,20 reps
Weighted Dips - 2x12-15
Front straight arm lat pulldowns - 2x15
Upright bb rows - 2x12
Bb curls - 2x12
Seated calf raises - 2xmax reps
Neck harness - 2x25
Neck front plate raises - 2x25
Wrist roller - 1 set
Ab wheel

Very good pump today.
Back is still not right.

Yesterday I spent an hour in the front garden bent over at the waist or squatting while trimming the groundcover from around the flag stones. When I woke up this morning, I thought my back was broken. Fortunately after walking around for several minutes, it began to loosen up. Feels fine now.

IroNat

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Re: IroNat
« Reply #1055 on: September 08, 2021, 05:38:44 AM »
9/8/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 14, 11 reps
Seated db press - 2x12
Front straight arm lat pulldowns - 2x15
Incline db curls - 2x12
Standing calf raises - 2xmax reps
Ab wheel

IroNat

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Re: IroNat
« Reply #1056 on: September 09, 2021, 06:22:33 AM »
9/9/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 2x12
Close grip lat pulldowns - 2x15
Upright Bb rows - 2x12
Db concentration curls - 2x12
Seated calf raises - 2xmax reps
Neck harness - 2x25
Neck front plate raises - 2x25
Pinch block - 5,3,3,3,3
Wrist roller - 1 set
Ab wheel

8 full body workouts in 8 days.
Note I have reduced the volume.

IroNat

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Re: IroNat
« Reply #1057 on: September 10, 2021, 05:54:07 AM »
9/10/21

Leg extensions - 2x20
Leg curls - 2x15
Partial bench press - 14,10
Wide grip lat pulldowns - 2x15
Front straight arm lat pulldowns - 2x12-15
Standing db press - 2x12
Incline db curls - 2x10-12
1 leg calf raises - 2xmax reps
Wrist roller - 1 set
Ab wheel

Next week off.

IroNat

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Re: IroNat
« Reply #1058 on: September 15, 2021, 07:52:21 AM »
9/15/21

Power clean & press - sets of 3-6 reps, adding weight, clean & press every rep up to a top set of 3 reps
1 leg calf raise - 1 set max reps

oldtimer1

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Re: IroNat
« Reply #1059 on: September 15, 2021, 05:10:00 PM »
9/15/21

Power clean & press - sets of 3-6 reps, adding weight, clean & press every rep up to a top set of 3 reps
1 leg calf raise - 1 set max reps

Clean and press might be the best weight exercise ever. If  could do one exercise this might be it.

IroNat

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Re: IroNat
« Reply #1060 on: September 16, 2021, 06:10:13 AM »
Clean and press might be the best weight exercise ever. If  could do one exercise this might be it.

Agreed.  Even though I've been doing shrugs and presses regulalry I still could feel it in my upper back and traps after doing them.

>

9/16/21

Power clean & press - sets of 2-6 reps, adding weight, clean & press every rep up to a top set of 2 reps
Barbell curls - 3x10-15
Weighted dips - 2x12
Seated calf raise - 50 reps
Wrist roller - 1 set
Ab wheel

IroNat

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Re: IroNat
« Reply #1061 on: September 17, 2021, 04:18:35 AM »
9/17/21

Power clean & press - sets of 5-6 reps
1 leg calf raise - 50 reps
Ab wheel
later...
Pinch block - 53333
Weighted dips - 1x15

IroNat

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Re: IroNat
« Reply #1062 on: September 18, 2021, 05:58:47 AM »
9/18/21

Muscle clean & press - sets of 2-6 reps, adding weight, clean & press every rep up to a top set of 2 reps
Barbell curls - 3x10-12
Weighted dips - 2x12
Seated calf raise - 50 reps
Wrist roller - 1 set
Neck harness & neck plate front raise - 2x25
Ab wheel

IroNat

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Re: IroNat
« Reply #1063 on: September 19, 2021, 08:36:15 AM »
9/19/21

Muscle clean & press - sets of 5 reps
Barbell curls - 3x12-15
1 leg calf raise - 50 reps
Weighted Dips - 2x12
Pinch block - 3x5
Rode bike for 45 minutes around town.

Take next two days off.

IroNat

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Re: IroNat
« Reply #1064 on: September 19, 2021, 09:06:58 AM »
A simple and refreshing drink:

Ice
1 jigger vodka or whisky
Lime slice squeezed into glass
Fill with seltzer

Primemuscle

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Re: IroNat
« Reply #1065 on: September 21, 2021, 06:36:14 PM »
A simple and refreshing drink:

Ice
1 jigger vodka or whisky
Lime slice squeezed into glass
Fill with seltzer

I have neither vodka, whisky or seltzer water in the house at the moment....but damn, that really seems like it would hit the spot. The state liquor stores close at 8:00 pm. You've tempted me....I think my preference is for vodka with lime and seltzer. Does lime juice work just as well?

IroNat

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Re: IroNat
« Reply #1066 on: Today at 03:54:19 AM »
I have neither vodka, whisky or seltzer water in the house at the moment....but damn, that really seems like it would hit the spot. The state liquor stores close at 8:00 pm. You've tempted me....I think my preference is for vodka with lime and seltzer. Does lime juice work just as well?


I would think so depending on how much you use.  Not too much would be needed.

You can also buy lime flavored seltzer.

IroNat

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Re: IroNat
« Reply #1067 on: Today at 06:39:39 AM »
9/21/21

Muscle clean & press - sets of 3-6 reps
Barbell curls - 3x8-15
Seated calf raise - 50 reps
Weighted Dips - 2x15
Neck harness and neck front plate raises - 2x25
Wrist roller - 1 set
Stability ball reverse hypers -2x25
Ab wheel
later...
Leg extensions - 2x30

IroNat

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Re: IroNat
« Reply #1068 on: Today at 06:41:49 AM »
These are good...you feel it in your hamstrings and glutes.

Stability ball reverse hyperextension.