Author Topic: IroNat  (Read 292416 times)

IroNat

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Re: IroNat
« Reply #825 on: December 11, 2020, 10:19:27 AM »
12/11/20

Db farmers walk - 1 min
Db suitcase carry - 1 min
Plate pinch - 2x5
Wrist curls - 2xmax reps both ways
Seated calf - 3x15-20

IroNat

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Re: IroNat
« Reply #826 on: December 13, 2020, 06:40:48 AM »
12/12/20

Deadlift - 5x3
Cheat barbell curls - 3x3
Plank - 1 min

IroNat

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Re: IroNat
« Reply #827 on: December 13, 2020, 06:46:46 AM »
12/13/20

Incline barbell press - 3,2,2,2,2,2,2
Various grip stuff.

IroNat

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Re: IroNat
« Reply #828 on: December 15, 2020, 10:39:47 AM »
12/15/20

Barbell squat - 5x3
Zottman curls - 6x8-10
Plate pinch - 3x3
Grip machine - 3x3
Reverse wrist curls - 1x max reps

IroNat

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Re: IroNat
« Reply #829 on: December 16, 2020, 08:55:39 AM »
12/16/20

With bad weather predicted I'm doing this today instead of tomorrow.

Power clean & press - 2,2,2,1

oldtimer1

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Re: IroNat
« Reply #830 on: December 16, 2020, 01:54:57 PM »
12/16/20

With bad weather predicted I'm doing this today instead of tomorrow.

Power clean & press - 2,2,2,1

One of the most complete exercises anyone could do. I think if I could only do one weight exercise that might be the one.

IroNat

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Re: IroNat
« Reply #831 on: December 17, 2020, 04:22:41 AM »
One of the most complete exercises anyone could do. I think if I could only do one weight exercise that might be the one.

An over-used term is "functional exercise".   The power clean and press is one.

When you shovel snow you find out your true work capacity.

I felt good.  We got about 6 inches of snow.  How did you make out?

oldtimer1

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Re: IroNat
« Reply #832 on: December 17, 2020, 04:41:10 AM »
An over-used term is "functional exercise".   The power clean and press is one.

When you shovel snow you find out your true work capacity.

I felt good.  We got about 6 inches of snow.  How did you make out?

The clean and press is functional compared to a seated concentration curl. It builds not only strength but power and balance. It also involves so many muscles in one exercise. Which exercises would make you a better at shoveling snow? Which would build a better athlete? I would argue cardio intervals, steady state cardio and power exercises like the clean would make you a better at shoveling snow.

I got nothing. Too close to the ocean.

IroNat

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Re: IroNat
« Reply #833 on: December 17, 2020, 04:49:22 AM »
The clean and press is functional compared to a seated concentration curl. It builds not only strength but power and balance. It also involves so many muscles in one exercise. Which exercises would make you a better at shoveling snow? Which would build a better athlete? I would argue cardio intervals, steady state cardio and power exercises like the clean would make you a better at shoveling snow.

I got nothing. Too close to the ocean.

Lifting weights for strength, cardio for wind, practice specific skills to improve your sport.

Shoveling snow needs a solid lower back, arm strength.  Some wind needed but not much.  The lower back is key.

Shoveling snow always causes a few heart attacks.

oldtimer1

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Re: IroNat
« Reply #834 on: December 17, 2020, 04:58:29 AM »
Lifting weights for strength, cardio for wind, practice specific skills to improve your sport.

Shoveling snow needs a solid lower back, arm strength.  Some wind needed but not much.  The lower back is key.

Shoveling snow always causes a few heart attacks.

Completely disagree. You need cardio capacity. That's why you need a gas tank to shovel and you breath hard doing it. That's why it causes heart attacks in those who are out of shape.

IroNat

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Re: IroNat
« Reply #835 on: December 17, 2020, 05:02:39 AM »
Completely disagree. You need cardio capacity. That's why you need a gas tank to shovel and you breath hard doing it. That's why it causes heart attacks in those who are out of shape.

Hey, then I must have good cardio capacity.  It was easy for me.

Heart attacks are not caused by lack of cardio capacity.  They are caused by arterial blockages when a plaque breaks off and shuts down blood supply to the heart.

Jim Fixx, a bigtime cardio nut and author the the bestselling book " The Complete Book of Running", died of a massive heart attack caused by arterial blockage.  He had a genetic predisposition to the accumulation of arterial plaque.

IroNat

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Re: IroNat
« Reply #836 on: December 17, 2020, 05:54:37 AM »
12/17/20

Kettlebell swings - 3x1min
Db farmers walk - 1 min
Db suitcase carry - 1min per arm
Plate pinch - 3x3
Barbell wrist curl - 2xMaxReps both ways
Grip machine - 3x3

I use this for swings.  I usually use it for block pinches but repurposed it for swings Rube Goldberg style.

ThisisOverload

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Re: IroNat
« Reply #837 on: December 17, 2020, 04:07:11 PM »
Jim Fixx, a bigtime cardio nut and author the the bestselling book " The Complete Book of Running", died of a massive heart attack caused by arterial blockage.  He had a genetic predisposition to the accumulation of arterial plaque.

I remember when he died, i was young but i do remember it.

It shocked the world because he was seen as the symbol of health and fitness.

A good friend of mine died in his early 20's due to a genetic defect. He was a Marine and in incredible shape.

Back to the discussion, to get really good at shoveling snow, you need to shovel a lot of snow. ;D

When i was at my strongest i used to help my friend wire houses on the weekends, it paid great. We used to have to pull wires/cables through conduits in the slabs and throughout the house. My friend was about 160 pounds and never lifted a weight in his life, but when it came to pulling cables through conduits, he made me look weak. That's what i consider functional strength.

It was embarrassing when i could barely get the cable to move and my friend came over and yanked 3 feet at a time. His hands were like vices.

IroNat

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Re: IroNat
« Reply #838 on: December 19, 2020, 06:02:42 AM »
12/19/20

Deadlift - 5x3
Cheat barbell curls - 3x3

IroNat

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Re: IroNat
« Reply #839 on: December 20, 2020, 08:45:16 AM »
12/20/20

Incline barbell press - 2,2,2,1
Donkey calf raises - 3x15-20
Wrist curls both ways - 3xmaxreps
Plate pinch - 3x3
Grip machine - 3x3

IroNat

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Re: IroNat
« Reply #840 on: December 22, 2020, 04:03:41 AM »
When I dread an upcoming workout it means I'm over-training.

I've been doing really brief workouts lately, only the most basic movements, and I've been feeling great.

The book "Easy Strength" goes into detail about this approach.

https://allbooksworld.com/easy-strength-by-dan-john-pdf-download/

At this stage of my life what do I care about?  Do I care about being huge?  No.  I'm big enough now at 6'2" and 220.  I'm 62.

I care about maintaining/improving function.  As far as weight training goes this means keeping and building strength.


>From Easy Strength:

Is there an “easy” way to get strong?

Lift Heavy.

Do the Fundamental Human Movements.

Keep your reps and sets low.

Stop your sets and your workout before you get fatigued.

Don’t even struggle.

Basically, never miss a rep; keep plenty in the tank and keep coming back.

IroNat

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Re: IroNat
« Reply #841 on: December 22, 2020, 08:25:20 AM »
12/21/20

Barbell squat - 2,2,2,1
Seated calf - 3x12-15
Zottman curls - 3x8-10
Bar hangs - 3x30sec
Reverse wrist roller - 3xmaxreps

ThisisOverload

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Re: IroNat
« Reply #842 on: December 22, 2020, 04:08:51 PM »
When I dread an upcoming workout it means I'm over-training.

I've been doing really brief workouts lately, only the most basic movements, and I've been feeling great.

The book "Easy Strength" goes into detail about this approach.

https://allbooksworld.com/easy-strength-by-dan-john-pdf-download/

At this stage of my life what do I care about?  Do I care about being huge?  No.  I'm big enough now at 6'2" and 220.  I'm 62.

I care about maintaining/improving function.  As far as weight training goes this means keeping and building strength.


>From Easy Strength:

Is there an “easy” way to get strong?

Lift Heavy.

Do the Fundamental Human Movements.

Keep your reps and sets low.

Stop your sets and your workout before you get fatigued.

Don’t even struggle.

Basically, never miss a rep; keep plenty in the tank and keep coming back.


I agree with this for sure, but dreading workouts can mean more than just overtraining. It can be completely mental and vary based on mental and physical stress. When i work long hours (12+) for a few days i don't want to hit the gym at all. And i sit at a desk all day.

At this stage in your life i agree wit keeping it short and simple, low reps, plenty of rest and don't try to kill it every day. Just pick a few days a month to go harder than normal just to see where you are.

The longer i have worked out, the more i believe less is more. Unless you are juiced to the tits and eating 6k calories a day, there is no reason to beat yourself into the ground. Even "enhanced" lifters would probably benefit from backing off a bit.

IroNat

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Re: IroNat
« Reply #843 on: December 22, 2020, 06:38:21 PM »
Yes, mental and physical stress can drain your CNS too.

IroNat

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Re: IroNat
« Reply #844 on: December 24, 2020, 10:18:43 AM »
12/24/20

Power clean & press - 6 singles
Fat grip Zottman curls - 3x8-10
Seated calf raise - 3x15-20
Plate pinch - 3x3
Towel hangs - 3x30sec
Wrist roller - 2 sets max reps

Towel hang...


IroNat

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Re: IroNat
« Reply #845 on: December 26, 2020, 01:12:20 PM »
12/26/20

Deadlift - 2,2,2,1
Donkey calf raise - 5x15-25
Narrow grip barbell curls - 5x6-10
Wrist curls - 3xmax reps both ways
Plate pinch - 3x3
Grip machine - 3x3
Barbell finger rolls pronated - 3x3

IroNat

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Re: IroNat
« Reply #846 on: December 27, 2020, 06:23:10 AM »
12/27/20

Incline barbell press - 2,,2,2,1
Tricep pushdowns - 4x8-12
Towel hangs 3x30sec.
Reverse wrist curls - 3 sets

IroNat

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Re: IroNat
« Reply #847 on: December 29, 2020, 08:03:48 AM »
12/29/20

Barbell squat - 6 singles
Wide grip barbell curls - 3x8-15
Pinch block - 3x3
Fat grip farmers walk - 3x30sec
Grip machine - 3x3
Reverse wrist roller - 3xmaxreps
Lever bar - 2x3 in all directions

IroNat

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Re: IroNat
« Reply #848 on: December 31, 2020, 07:05:28 AM »
12/31/20

Power clean & press - 6 singles
Wide grip barbell curls - 4x12
Reverse barbell curls - 3x6-10
Plate pinch - 5x3
Plate wrist curls - 3xmaxreps

IroNat

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Re: IroNat
« Reply #849 on: January 03, 2021, 09:25:43 AM »
1/3/21

Incline barbell press - 6 singles
Deadlift - 6 singles
Plate pinch - 3x3
Grip machine - 3x3
Hand gripper - 3x3
Fat grip bar hang - 3x30sec.
Reverse wrist roller - 3xmax reps