IroNat

[oldtimer1]

I did nothing today. Just yard work. Chillin like a villin.

[IroNat]

I did nothing today. Just yard work. Chillin like a villin.

Smart to take rest days.

Good for you. 

[IroNat]

9/18

Calf tri-set - 3 sets
Squats - 3 x 5
Bench press - 4 x 3
Barbell Rows - 3 x 5
Neck strap - 3 x 20 back & front
Weighted leg raises - 2 x 10

[oldtimer1]

Looks like hardcore basic lifting. I remember one of my first routines as a teenager was something like this.

Squats 3 x 8
barbell row 3 x 8
bench 3 x 6
press behind head 3 x 6
curls 3 x 6

I read stuff like the articles on T nation and I wonder if all the "scientists" with their credentials obtained from the internet are making a simple activity too complex? Have you seen some of the authors of text books written for exercise physiology classes in college? I doubt some of the authors could tie their own shoes they look so out of shape. Some of the dumbest guys are the strongest and best built in the gym. Some of the most scientific trainers look like they never lifted. I think Jeff Everson said, "Until pigs fly you don't have to be a scientist to be a bodybuilder."  

I enjoy doing different exercises for various body parts. I also enjoy split training better than whole body training. Truth be told whole body routines are way harder than split routines. Having said that I don't think the human body have evolved though since the bodybuilders of the 1940's. For a natural trainer simple whole body routines might be the most  advance technology in exercise science. Then again, till pigs fly.

[IroNat]

I want to increase my strength so I'm doing basic stuff.

The squats and bench actually went like this...

8 reps with empty bar
Then add weight each additional warmup set...1 rep, 1 rep, 1 rep, 1 rep, etc.
Then work sets.

The rows I did two progressive warmup sets and then the work sets.

[IroNat]

9/20

Power clean & press - Singles increasing by 10 lbs each time until a max.  Then power clean and push press - 1 x 2 and 1 x 1.
Barbell curls - 2 x 5 and 1 x 6
Side bends weighted - 3 x 20
Calf triset - 3 sets
Neck strap -  3 x 20 back and 3 x 20 front
Stomach vacuum - 1 minute

[oldtimer1]

If I could only have one exercise it would be the clean and press.

[IroNat]

If I could only have one exercise it would be the clean and press.

Truth.  

Better might be "Clean, then front squat, then press".

All moves while standing are good.  

Even curling while standing improves overall body power.  I consider standing curls a compound move.  Why?  They involve the whole body, i.e. stabilizers, lower back, etc.  Even the pecs and delts get involved.

It really is a good idea to do as many exercises while standing as possible.  

[oldtimer1]

I agree. The more exercises you do standing the better.  The bench is the most over rated exercise.

[IroNat]

I agree. The more exercises you do standing the better.  The bench is the most over rated exercise.

I agree and yet many concentrate solely on the the bench press to the exclusion of everything else.

[IroNat]

9/21

Airdyne - 20 second intervals.  10 of them.  Sprint 20 sec /  easy 20 sec

[oldtimer1]

Never used one. Do you own it or it's in your gym? I remember Clarence Bass was a big fan of the Airdyne.

[IroNat]

Never used one. Do you own it or it's in your gym? I remember Clarence Bass was a big fan of the Airdyne.

Bought it used on craiglist for $70 awhile back.

Great deal.

[IroNat]

9/23

Calf triset - 3 sets
Squats - 10-8-6-4-3-2-1-1 increasing weight each set. 
Snatch grip power pulls - 5 x 2
Bench press - 10-8-6-4-3-2-1-1 increasing weight each set.
Weighted leg raises - 3 x 10

[IroNat]

9/25

Power clean and press - 10,8,6,4,2 and 2x1 push press
Barbell rows - 3 x 5
Barbell curls - 3 x 5
Calf triset - 3 sets
Dumbbell side bends -  3 x 20
Neck strap - 3 x 20 front and back

[IroNat]

9/27

Calf triset - 3 sets (Standing calf raises/Reverse calf raises/Seated calf raises)
Squats - 3's and 1's working up close to a max
Bench press - 3's and 1's working up close to a max
Barbell curls - 3 x 5 increasing the weight each set
Weighted leg raises - 3 x 10

[IroNat]

9/28

Airdyne - Ten 20 second intervals

9/30

Power clean & press - Sets of 3 increasing weight each set and then 3 x 2
Barbell rows - Sets of 5 increasing weight each set and then a set of 3
Dumbbell side bends - 3 x 20
Neck strap - 3 x 20 back and then front
Calf triset - 3 sets

[oldtimer1]

How do you use a neck strap for the front?  Do you shorten the chain and lie on a bench on your back to do neck curls?

[IroNat]

How do you use a neck strap for the front?  Do you shorten the chain and lie on a bench on your back to do neck curls?

Hook it onto a lat pull machine cable.

The neck harness has a ring on the top of it.

[oldtimer1]

Hook it onto a lat pull machine cable.

The neck harness has a ring on the top of it.

Learned something new.

[IroNat]

Like this.

Not all straps have these extra rings though.

[IroNat]

10/2

Squats -  Sets of 3 increasing weight to a top set of 3
Calf triset - 3 sets
Bench press -  Sets of 3 increasing weight to a top set of 3
Barbell curls -  Sets of 5 increasing weight to a top set of 3
Weighted leg raises - 3 x 10

[oldtimer1]

Leg raises off a bench or a slant board?

[IroNat]

Leg raises off a bench or a slant board?

Bench.  I loop a rope around a dumbbell and hook my feet into the loop.  You don't need much weight to really feel it.

10/4

Power clean & press - 8 x 2
Barbell Rows - 8 x 3
Calf triset - 3 sets
Neck harness - 2 x 20 backward and forwards
Dumbbell side bends - 2 x 20 each side

[oldtimer1]

Once saw a guy tie a rope through a plate. He took the two open loops to put his feet through for leg raises.