Author Topic: IroNat  (Read 292430 times)

IroNat

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Re: IroNat
« Reply #525 on: January 23, 2020, 04:05:28 AM »
Sounds like a killer workout. You must be shot.

I got a little tired by the end but felt okay after the post-workout shower and cup of coffee.

IroNat

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Re: IroNat
« Reply #526 on: January 24, 2020, 10:53:52 AM »
1/24/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - 3x5
Lat pulldowns - 3x12
Standing Db press - 3x10
Barbell Rows - 3x10
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Dips - 3x10
Db pullovers - 3x12
Bent over db laterals - 3x10
Leg curls - 3x12
Incline db curls - 3x10
Reverse EZ bar curls - 3x10
Incline barbell tricep extension - 3x10
Lying db tricep extension - 3x12

Primemuscle

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Re: IroNat
« Reply #527 on: January 24, 2020, 01:47:01 PM »
1/24/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - 3x5
Lat pulldowns - 3x12
Standing Db press - 3x10
Barbell Rows - 3x10
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Dips - 3x10
Db pullovers - 3x12
Bent over db laterals - 3x10
Leg curls - 3x12
Incline db curls - 3x10
Reverse EZ bar curls - 3x10
Incline barbell tricep extension - 3x10
Lying db tricep extension - 3x12


Good workout! 3 sets of 10 - 12 reps is 'the gold standard' of weight training. It's were most of us old timers started out training. This and very basic movements. One question, are you squatting heavy? Why only 5 reps?

IroNat

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Re: IroNat
« Reply #528 on: January 24, 2020, 03:49:20 PM »
Good workout! 3 sets of 10 - 12 reps is 'the gold standard' of weight training. It's were most of us old timers started out training. This and very basic movements. One question, are you squatting heavy? Why only 5 reps?

I could have done 10 reps but just didn't feel like it.

Squatted heavy on Wednesday, not today.

IroNat

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Re: IroNat
« Reply #529 on: January 25, 2020, 02:30:42 PM »
Did 3x3 front squats and 3x10 dumbbell presses, both very light to see if this helps recovery.

I'm going to do it tomorrow also. 

Next regular workout is Monday.

IroNat

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Re: IroNat
« Reply #530 on: January 27, 2020, 08:42:21 AM »
1/26/20

3x3 front squats and 3x10 dumbbell presses, both very light to see if this helps recovery.

IroNat

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Re: IroNat
« Reply #531 on: January 27, 2020, 08:43:11 AM »
Week of 1/27/20

I'm taking this week off (unless I change my mind).

Need to heal up and recover.

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Re: IroNat
« Reply #532 on: January 30, 2020, 05:58:36 AM »
I know some bodybuilders take a month or two off. Then again I think this has more to do with giving their body a break from steroids than giving their body a break from training. Taking a week off from time to time is a good thing. I use to do it all the time year after year. I think as I got older and more scared of looking like crap I train week after week, month after month and year after year with rarely a break. Very foolish on my part.

 I take pride in my appearance to the point of hurting my body. Proof of this is tomorrow I go for an MRI that will determine if my shoulder gets operated on. I know if that happens I won't be lifting for 4 to 6 months. I will look like crap and hating life.  ;D

IroNat

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Re: IroNat
« Reply #533 on: January 30, 2020, 06:03:15 AM »
I know some bodybuilders take a month or two off. Then again I think this has more to do with giving their body a break from steroids than giving their body a break from training. Taking a week off from time to time is a good thing. I use to do it all the time year after year. I think as I got older and more scared of looking like crap I train week after week, month after month and year after year with rarely a break. Very foolish on my part.

 I take pride in my appearance to the point of hurting my body. Proof of this is tomorrow I go for an MRI that will determine if my shoulder gets operated on. I know if that happens I won't be lifting for 4 to 6 months. I will look like crap and hating life.  ;D

The MRI won't determine if your shoulder gets operated on...YOU will make that decision.

You might find that if you just stop beating yourself into the ground your shoulder would feel better.  Duh.

If you stop hitting yourself in the head with a hammer you will feel better.

Stop training the shoulder for a couple weeks or a month or two months and see how it feels.  If it feels better then modify your training.

Face reality.  You are 61 not 21.  40 years older!

Your body is telling you that the way you are currently training is hurting it.  

Excessive running, hitting the heavy bag, heavy weights, etc.

You made a recent post that after training your shoulder was screaming in pain.  Now what does that tell you?

Why would you train your shoulder to that point?

Your training methods are injurious.  You are causing injury.  For what?

The idea that by hurting your body you will make it last longer makes no sense.  The opposite will be the result.

You are willing to have surgery, go through a lengthy convalescence and rehab but you are not willing to simply take time away from training your shoulders to allow your body to recover naturally.

Time to listen to your body.



oldtimer1

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Re: IroNat
« Reply #534 on: January 30, 2020, 06:11:54 AM »
The MRI won't determine if your shoulder gets operated on...YOU will make that decision.

You might find that if you just stop beating yourself into the ground your shoulder would feel better.

Stop training the shoulder for a couple weeks or a month and see how it feels.  If it feels better then modify your training.

Your body is telling you that the way you are currently training is hurting it.

Time to listen.




I will listen to my surgeon if the MRI shows a ripped rotator cuff, a badly damaged labrum, ripped tendon; torn ligaments or bone spurs shredding a tendon. These things don't heal them self.

Primemuscle

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Re: IroNat
« Reply #535 on: January 30, 2020, 06:49:11 PM »
I will listen to my surgeon if the MRI shows a ripped rotator cuff, a badly damaged labrum, ripped tendon; torn ligaments or bone spurs shredding a tendon. These things don't heal them self.

While you are waiting for an answer about the MRI from your surgeon, have you considered laying off the exercises which are known to aggravate these areas and conditions?

IroNat

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Re: IroNat
« Reply #536 on: January 31, 2020, 04:56:16 AM »
While you are waiting for an answer about the MRI from your surgeon, have you considered laying off the exercises which are known to aggravate these areas and conditions?

We get addicted to exercising don't we?

We think if we take time off we will shrink and fall apart.

Yes, there will be some detraining but when you resume normal workouts you will regain quickly.

Got to be real.  We're not training for the Olympics. 

The results we get from training are moderate at best if we are not taking steroids.

No need to sweat about your body falling apart in a few weeks or months.

You can continue to train legs, calves and abs.  Cardio too as long as you don't involve your shoulder. 

Running involves the shoulder so some other cardio might be smarter.

Hitting the bag is out of the question.

IroNat

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Re: IroNat
« Reply #537 on: February 03, 2020, 11:54:51 AM »
2/3/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - 3x6 superset Leg Curls 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Db raise giant sets - front, side, rear - 3x10 each
Lat pulldowns - 3x15 superset Db rows 3x10
Incline barbell press - 3x10 superset Db pullovers - 3x12
Barbell curls - 3x10
Reverse EZ bar curls - 3x10
Incline barbell tricep extension - 3x10
Lying db tricep extension - 3x12

IroNat

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Re: IroNat
« Reply #538 on: February 05, 2020, 08:42:38 AM »
2/5/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Standing calf raises - 5x12 superset Seated calf raises - 5x12
Barbell curls - 4x10
Incline db curls - 4x10
Reverse EZ bar curls - 4x10
Tricep pushdowns - 4x10
Incline barbell tricep extension - 4x10
Lying db tricep extension - 4x12


oldtimer1

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Re: IroNat
« Reply #539 on: February 05, 2020, 05:26:12 PM »
2/5/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Standing calf raises - 5x12 superset Seated calf raises - 5x12
Barbell curls - 4x10
Incline db curls - 4x10
Reverse EZ bar curls - 4x10
Tricep pushdowns - 4x10
Incline barbell tricep extension - 4x10
Lying db tricep extension - 4x12



Same weight each set?

IroNat

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Re: IroNat
« Reply #540 on: February 05, 2020, 06:59:11 PM »

The Scott

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Re: IroNat
« Reply #541 on: February 05, 2020, 07:03:00 PM »
I tried training today.  Not a good idea.  Getting better and my wit is as weird as ever. ;D

MAGA-KAG, indeed.  Train hard lads!

IroNat

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Re: IroNat
« Reply #542 on: February 06, 2020, 03:10:07 AM »
I tried training today.  Not a good idea.  Getting better and my wit is as weird as ever. ;D

MAGA-KAG, indeed.  Train hard lads!

Start real light.

Just an empty bar or a couple soup cans.  Or no weight at all.  Just move your arms.

Did you ever do isometrics?  There's a lot of ways to do isometrics.  Pit one muscle against another or against an immovable object.  Hold for 7-10 seconds.

Use a piece of rope or chain to pull or push.  Look up "The Great Samson, Alexander Zass". http://www.sandowplus.co.uk/Competition/Zass/zassintro.html

Zass exercises: https://www.tapatalk.com/groups/savagefitnessandselfdefense/alexander-zass-2-brouchures-finally-found-course-1-t529.html



https://greatist.com/move/isometric-exercises#tips

Bands are good too. 


The Scott

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Re: IroNat
« Reply #543 on: February 06, 2020, 04:24:45 AM »
Thanks!  I shall look into those recommendations of yours, my friend!

IroNat

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Re: IroNat
« Reply #544 on: February 07, 2020, 08:49:01 AM »
2/7/20

Abs - Stick twist, good mornings, db sidebends, knee ups - 50 reps each
Front squats - 3x6 superset Leg curls 3x12
Standing calf raises superset Seated calf raises - 3x12
Incline barbell press - pyramid weight up and down - 10,10,10, 8,6,4,6,8,10
Lat pulldowns - 3x15
Db rows - 3x10
Rear db raises - 5x20
Barbell shrugs - 3x10
Db pullovers - 3x10
Incline db curls - 5x10
Tricep pushdowns - 5x10

IroNat

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Re: IroNat
« Reply #545 on: February 10, 2020, 09:04:59 AM »
2/10/20

Abs - Twists, good mornings, side bends, knee ups - all 50 reps
Incline Barbell press - pyramid weight up and down from 10 reps to 3 reps.  15 sets total including warmups
*alternate sets with
Rear db raises - 15x10
*alternate sets with
Lat pulldowns - 15x15
Then:
Db pullovers - 3x10
*alternate sets with
Barbell shrugs - 3x10
Then
Barbell curls - 3x10
Reverse barbell curls - 3x10
Incline barbell tricep extensions - 3x10
Lying db tricep extensions - 3x12
Standing calf raises - 3x12
*superset with
Seated calf raises - 3x12


Obvious Gimmick

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Re: IroNat
« Reply #546 on: February 11, 2020, 12:23:10 PM »
I love good mornings. I need to do more of them

IroNat

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Re: IroNat
« Reply #547 on: February 12, 2020, 06:30:10 AM »
2/12/20

Abs - Twists, good mornings, side bends, knee ups - all 50 reps
Standing calf raises - 3x12
*superset with
Seated calf raises - 3x12
Front squats - pyramid weight 10 down to 4 reps over 5 sets
*superset with
Leg curls - 5x12
Incline Db curls - 4x10
Incline barbell tricep extensions - 4x10
Concentration curls - 4x10
Tricep pushdowns - 4x10

IroNat

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Re: IroNat
« Reply #548 on: February 12, 2020, 06:31:46 AM »
I love good mornings. I need to do more of them

Nothing says "Good Morning" like a hot cup of Folger's!


Primemuscle

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Re: IroNat
« Reply #549 on: February 12, 2020, 11:10:49 AM »
2/12/20

Abs - Twists, good mornings, side bends, knee ups - all 50 reps
Standing calf raises - 3x12
*superset with
Seated calf raises - 3x12
Front squats - pyramid weight 10 down to 4 reps over 5 sets
*superset with
Leg curls - 5x12
Incline Db curls - 4x10
Incline barbell tricep extensions - 4x10
Concentration curls - 4x10
Tricep pushdowns - 4x10

Legs and arms. Interesting combo.