Author Topic: IroNat  (Read 233475 times)

The Scott

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Re: IroNat
« Reply #1400 on: September 02, 2022, 07:50:03 AM »
I keep plugging away, Bro-Scott.

Thanks.  I have another Doctor appointment this Tuesday. Yippee!!  I am hoping for good news. ;D

IroNat

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Re: IroNat
« Reply #1401 on: September 02, 2022, 07:58:29 AM »
Thanks.  I have another Doctor appointment this Tuesday. Yippee!!  I am hoping for good news. ;D

You're still kicking!

IroNat

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Re: IroNat
« Reply #1402 on: September 05, 2022, 08:40:19 AM »
9/5/22

Bench press - Single reps up to a pre-planned top single, then 10x5reps@ 80% of that top single
Weighted Dips superset Wide lat pulldowns - 3xAMRAP
Bentover v-bar tricep extensions- 3xAMRAP
Seated calf raise - 3xAMRAP
Isometric overhead press 2 positions - 2x10sec
Ab wheel
Leg raises


IroNat

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Re: IroNat
« Reply #1403 on: September 06, 2022, 06:34:42 AM »
9/6/22

Barbell squat - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
Leg extension - 5xAMRAP about 20
Leg curls - 3xAMRAP about 12-15
1 leg calf raise - 3xAMRAP
Isometric overhead press - 3 positions 1x10sec

wes

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Re: IroNat
« Reply #1404 on: September 06, 2022, 08:09:51 AM »
Good stuff Nat.....I used to use a 5 X 5 routine back in the day as well as a 3 X 3 routine to build power.....works very well.

IroNat

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Re: IroNat
« Reply #1405 on: September 06, 2022, 11:08:25 AM »
Good stuff Nat.....I used to use a 5 X 5 routine back in the day as well as a 3 X 3 routine to build power.....works very well.

Thanks, Bro-Wes.

IroNat

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Re: IroNat
« Reply #1406 on: September 08, 2022, 06:50:54 AM »
9/8/22

Seated front press - Single reps up to a pre-planned top single, then 5 sets of 5 reps @ 80% of that top single
Rear db laterals - 3x12-15 reps
Bent over tricep extensions - 3x12-15 reps
Seated calf - 3 sets of AMRAP
Ab wheel
Alternate leg raises
19 mile bike ride

IroNat

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Re: IroNat
« Reply #1407 on: September 09, 2022, 09:23:11 AM »
9/9/22

Deficit deadlift - Single reps up to a pre-planned top single, then 3x5 @ 80% of that top single
1 leg calf raise - 3 sets of max reps each leg

Next week no training.

The Scott

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Re: IroNat
« Reply #1408 on: September 10, 2022, 08:05:26 AM »
9/9/22

Deficit deadlift - Single reps up to a pre-planned top single, then 3x5 @ 80% of that top single
1 leg calf raise - 3 sets of max reps each leg

Next week no training.

Well done.  Deadlifts are hard from what I recall.  My friends taught me that the squat, the overhead press and the deadlifts are the truest measures of strength.

Is next week vacation?  I am going in to be fitted/measured for a new leg brace as my one leg has atrophied a few inches and I have to wrap it in towels for the current brace to fit. 

I look ridiculous.  ;D ;D

ThisisOverload

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Re: IroNat
« Reply #1409 on: September 15, 2022, 06:13:38 PM »
I like your training IN.

You know what you are doing.

Good to see your dedication.

IroNat

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Re: IroNat
« Reply #1410 on: September 16, 2022, 06:52:42 PM »
Haven't checked this since last week gents.

Yes, went on vacation.

Scott, hope that new leg brace works out.

Thanks for the kind words, TIO.

wes

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Re: IroNat
« Reply #1411 on: September 17, 2022, 01:17:36 AM »
Still kicking ass and taking names I see.....as if I thought you might not be !!  :)

Keep Pumping!

The Scott

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Re: IroNat
« Reply #1412 on: September 17, 2022, 06:47:43 AM »
Haven't checked this since last week gents.

Yes, went on vacation.

Scott, hope that new leg brace works out.

Thanks for the kind words, TIO.

Thanks!  I am now waiting on another referral to a different Orthotics office.   "Orthotics" reads like an NFL player's name...LOL!

You and Wes keep going with training and once I am allowed to try again, I will try to catch up! ;D

IroNat

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Re: IroNat
« Reply #1413 on: September 19, 2022, 07:44:47 AM »
9/19/22

Bench press - Single reps up to a pre-planned top single, then 5x5reps@ 80% of that top single
superset with
Wide lat pulldowns - 5x12-15
then
Bentover v-bar tricep extensions- 3x12-15

Back after 1 week off, actually 2 weeks since I last benched.  Took 10 lbs off the previous top set to start next progression.
Had some things to do so kept the workout brief.

IroNat

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Re: IroNat
« Reply #1414 on: September 21, 2022, 06:46:23 AM »

9/21/22

Barbell squat - Single reps up to a pre-planned top single, then 3x5reps@ 80% of that top single
Deficit deadlift - Single reps up to a pre-planned top single, then 3x3reps@ 80% of that top single
Dips - 3 sets max reps bodyweight
Ab wheel
Leg raises

IroNat

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Re: IroNat
« Reply #1415 on: September 23, 2022, 06:50:57 AM »
9/23/22

Seated front press - Single reps up to a pre-planned top single, then 3 sets of 5 reps @ 80% of that top single
superset
Wide grip pulldowns - 10 sets of 12 reps
then...
Bent over v-bar tricep extensions - 3x12-15 reps
V-bar tricep pushdowns - 3x12-15 reps









IroNat

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Re: IroNat
« Reply #1416 on: September 26, 2022, 06:05:52 AM »
9/26/22

Bench press - Single reps up to a pre-planned top single, then 3x5reps@ 85% of that top single
superset with
Wide lat pulldowns - 5x12-15
Weighted dips - 3x10-12
Ab wheel
Leg raises

IroNat

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Re: IroNat
« Reply #1417 on: September 28, 2022, 10:03:34 AM »
9/28/22

Barbell squat - Single reps up to a pre-planned top single, then 3x3reps@ 85% of that top single
Weighted dips - 3x12
Conventional deadlift - Single reps up to a pre-planned top single, then 3x3reps@ 85% of that top single
Seated calf raises - 3x10-20
Situps

IroNat

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Re: IroNat
« Reply #1418 on: September 30, 2022, 07:12:02 AM »
9/30/22

Seated front press - Single reps up to a pre-planned top single, then 5 sets of 5 reps @ 80% of that top single
superset
Wide grip pulldowns - 12 rep sets
One leg calf raises - 3 sets amrap

IroNat

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Re: IroNat
« Reply #1419 on: October 03, 2022, 07:09:17 AM »
10/3/22

Barbell squat - Single reps up to a pre-planned top single, then 3x5reps@ 80% of that top single
1 leg calf raises - 3 sets amrap
Ab wheel
Leg raises

IroNat

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Re: IroNat
« Reply #1420 on: October 04, 2022, 05:34:37 AM »
10/4/22

Bench press - Single reps up to a pre-planned top single, then 3x5reps@ 80% of that top single

IroNat

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Re: IroNat
« Reply #1421 on: October 05, 2022, 08:02:26 AM »
10/5/22

Conventional deadlift - Single reps up to a pre-planned top single, then 3x5reps@ 80% of that top single
Seated calf raises - 3x10-20

IroNat

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Re: IroNat
« Reply #1422 on: October 06, 2022, 05:42:16 AM »
10/6//22

Seated front press - Single reps up to a pre-planned top single, then 3 sets of 5 reps @ 80% of that top single
Ab wheel
Leg raises

Next workout on Monday.

IroNat

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Re: IroNat
« Reply #1423 on: October 10, 2022, 06:37:14 AM »
10/10/22

Barbell squat - Single reps up to a pre-planned top single, then 3x5reps@ 80% of that top single
1 leg calf raises - 3 sets amrap
Db concentration curls - 3x10
Ab wheel
Leg raises

IroNat

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Re: IroNat
« Reply #1424 on: October 11, 2022, 08:04:05 AM »
10/11/22

Bench press - Single reps up to a pre-planned top single, then 5x5reps@80% of that top single
Db concentration curls - 3x10


5 minute rests between 5 rep sets.
Linear progression adding a few lbs. to the top set each workout.