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Author Topic: IroNat  (Read 295527 times)

IroNat

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Re: IroNat
« Reply #475 on: November 25, 2019, 02:53:31 PM »
11/25/19

Squats - 18 reps
Double Db clean & press - 15 reps
Weighted Pullups - 15 reps
Barbell curls - 15 reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Incline Db Flyes - 3x12 superset with Bent Over Lat Pulldowns - 3x12
Band pull-aparts to rear - 100 reps
Band side lateral raises - 50 reps
Seated calf raises - 3xMax reps
Knee ups - 40 reps
Grip isometrics

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IroNat

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Re: IroNat
« Reply #476 on: November 26, 2019, 05:36:30 AM »
Airdyne - 10 minutes of 20 sec sprints and 40 sec jogs.

Bought a pulse reader to check my numbers.  Was around 120-130 bpm during sprints.  120-125 during jogs.

Resting pulse is 60-70.
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IroNat

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Re: IroNat
« Reply #477 on: November 27, 2019, 09:08:44 AM »
11/27/19

Hack Squats - 15 reps
Double Db clean & press - 15 reps
Weighted Pullups - 15 reps
Barbell curls - 15 reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Incline Db Flyes - 3x12 superset with Bent Over Lat Pulldowns - 3x12
Band pull-aparts to rear - 100 reps
Band side lateral raises - 50 reps
Seated calf raises - 5xMax reps
Knee ups - 40 reps
Grip isometrics

Checked my pulse after doing a series of the first 4 exercises.  120-130bpm.
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IroNat

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Re: IroNat
« Reply #478 on: November 30, 2019, 10:37:05 AM »
11/29/19

Squats - 18 reps
Double Db clean & press - 15 reps
Weighted Pullups - 7 reps
Barbell curls - 15 reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Incline Db Flyes - 3x12
Db Pullovers - 2x20
Band pull-aparts to rear - 100 reps
Band side lateral raises - 50 reps
Standing calf raises - 3xMax reps
Knee ups - 40 reps
Grip isometrics
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IroNat

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Re: IroNat
« Reply #479 on: December 02, 2019, 08:50:44 AM »
12/2/19

Double Db clean & press - 15 reps
Weighted Pull-ups - 7 reps
Barbell curls - 15 reps
The above done in alternating sets of 3 or 2 reps, 1-2 minute rests after series
then:
Cleans - 3x3
Incline Db Flyes superset Incline Db Press - 3x8-12
Band rear laterals - 100 reps
Band side laterals - 50 reps
Seated calf raises - 3xMax reps
Grip isometrics
Knee ups - 40 reps
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IroNat

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Re: IroNat
« Reply #480 on: December 04, 2019, 09:17:24 AM »
12/4/19

Squats - 15 reps
Double Db clean & press - 7 reps
Weighted Pullups - 7 reps
Barbell curls - 7 reps
The above done in alternating sets of 3 reps or 2 reps, 1-2 minute rests after series
then:
Incline Db Flyes - 3x12 superset with Incline Db Press - 3x12
Band pull-aparts to rear - 100 reps
Upright rows - 3x12
Standing calf raises - 3xMax reps
Knee ups - 40 reps
Grip isometrics
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IroNat

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Re: IroNat
« Reply #481 on: December 06, 2019, 02:40:02 PM »
12/6/19

Double Db clean & press - Tested max
Weighted Pull-ups - Tested max
Barbell curls - Tested max
Cleans - Several sets of 3's
Incline Db Flyes superset Incline Db Press - 2x8-12
Db pullovers - 2x20
Band rear laterals - 100 reps
Seated calf raises - 3xMax reps
Grip isometrics
Knee ups - 40 reps
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IroNat

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Re: IroNat
« Reply #482 on: December 09, 2019, 07:49:27 AM »
12/9/19

Abs - 4 exercises for 50 reps each
Double Db clean & press - 4x5
Lat pulldown - 4x5
Barbell curls - 4x5
Incline Db Flyes superset Incline Db Press - 2x8-12
Db pullovers - 2x20
Cleans - 4x5
Band rear laterals - 100 reps total
Single leg calf raises - 3xMax reps
Wrist roller - 2 sets

This will be a deload week for me.  Lighter weights on the main exercises.
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The Scott

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Re: IroNat
« Reply #483 on: December 09, 2019, 07:11:57 PM »
I'll keep reading this as I am not going to be able to train for a few weeks.  Until then, this thread and OT's will keep me going!

Thanks to you both!
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IroNat

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Re: IroNat
« Reply #484 on: December 10, 2019, 03:40:21 AM »
Quote from: The Scott on December 09, 2019, 07:11:57 PM
I'll keep reading this as I am not going to be able to train for a few weeks.  Until then, this thread and OT's will keep me going!

Thanks to you both!

Glad you stopped by, Scott!

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IroNat

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Re: IroNat
« Reply #485 on: December 11, 2019, 07:42:52 AM »
12/11/19

Abs - 4 exercises for 50 reps each (Stick twists, good mornings, db side bends, kneeups)
Alternate sets:
Double Db clean & press - 4x5
Lat pulldowns - 4x5
Barbell curls - 4x5
then
Incline Db Fly & Press - 2x8-12 (12 flyes and then right into db incline presses)
Db pullovers - 2x20
On incline bench:
Db side raises - 2x12
Db rear raises - 2x12
then
Cleans - 4x5
Seated calf raises - 3x12
Leg curls - 3x12
Grip isometrics

This is a deload week for me.  Lighter weights on the main exercises.
Felt good after workout.
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IroNat

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Re: IroNat
« Reply #486 on: December 13, 2019, 09:15:19 AM »
12/13/19

Abs - 4 exercises for 50 reps each (Stick twists, good mornings, db side bends, kneeups)
Alternate sets:
Double Db clean & press - 4x5
Lat pulldowns - 4x5
Barbell curls - 4x5
then
Incline Db Fly & Press - 2x8-12 (12 flyes and then right into db incline presses)
Db pullovers - 2x20
On incline bench:
Db side raises - 2x12
Db rear raises - 2x12
then
Cleans - 3x3
Standing calf raises - 5xMaxReps
Leg curls - 3x12
Grip isometrics

This is a deload week for me.  Lighter weights on the main exercises.
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IroNat

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Re: IroNat
« Reply #487 on: December 16, 2019, 11:19:43 AM »
12/16/19

Abs - 4 exercises x 50 reps each
Squats - 15 total reps
Double Db clean & press - 18 total reps
Weighted Pullups - 18 total reps
Barbell curls - 18 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Standing calf raises - 5x12
Incline Db Flyes & Press - 2x12 superset
Db Pullovers - 2x20
Db Rows - 2x12
Band pull-aparts to rear - 50 reps
Db Concentration Curls - 2x8
Leg Curls - 2x12

After last week's deload it's back to it this week.
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IroNat

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Re: IroNat
« Reply #488 on: December 18, 2019, 09:04:05 AM »
12/18/19

Abs - 4 exercises x 50 reps each
Double Db clean & press - 18 total reps
Weighted Pullups - 18 total reps
Power cleans - 18 reps
Barbell curls - 18 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Seated calf raises - 5x12
Incline Db Flyes & Press - 2x12 superset
Db Pullovers - 2x20
Db Rows - 2x12
Band pull-aparts to rear - 50 reps
Db Concentration Curls - 2x8
Leg Curls - 2x12
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IroNat

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Re: IroNat
« Reply #489 on: December 20, 2019, 01:42:05 PM »
12/20/19

Back Squats - 15 total reps
Double Db clean & press - 18 total reps
Weighted Pullups - 18 total reps
Barbell curls - 18 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Standing calf raises - 3x12
Incline Db Flyes & Press - 2x12 superset
Db Pullovers - 2x20
Band pull-aparts to rear - 50 reps
Db Concentration Curls - 2x8
Leg Curls - 2x12

Whoops!  Forgot to do abs first so skipped them.  Do tomorrow.
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IroNat

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Re: IroNat
« Reply #490 on: December 22, 2019, 09:06:55 AM »
Did abs yesterday: Stick twists, Good mornings, Db side bends, Knee ups
All 50 reps

Today trained arms for a change:

Barbell curls 3x10
Incline db curls 4x10
Reverse barbell curls - 3x10
Seated French press - 4x10
Incline tricep press - 4x10
Lying db triceps press - 4x12
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oldtimer1

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Re: IroNat
« Reply #491 on: December 22, 2019, 10:56:42 AM »
When you do a dumbbell clean and press is it hard on the wrist since the handle doesn't revolve? 
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IroNat

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Re: IroNat
« Reply #492 on: December 22, 2019, 12:11:36 PM »
Quote from: oldtimer1 on December 22, 2019, 10:56:42 AM
When you do a dumbbell clean and press is it hard on the wrist since the handle doesn't revolve? 

I have the dumbbells parallel on the floor outside my feet and clean them into a parallel position at the shoulders.

No rotation.  Hope that makes sense.
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oldtimer1

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Re: IroNat
« Reply #493 on: December 22, 2019, 04:36:43 PM »
Quote from: IroNat on December 22, 2019, 12:11:36 PM
I have the dumbbells parallel on the floor outside my feet and clean them into a parallel position at the shoulders.

No rotation.  Hope that makes sense.

Yes, I get it.
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IroNat

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Re: IroNat
« Reply #494 on: December 23, 2019, 07:57:35 AM »
Quote from: oldtimer1 on December 22, 2019, 04:36:43 PM
Yes, I get it.

I clean the dumbbells and then strict press them for say 3 reps.

Clean once, press 3x each set.  
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IroNat

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Re: IroNat
« Reply #495 on: December 23, 2019, 08:04:55 AM »
12/23/19

Abs - 4 exercises x 50 reps each
then:
Barbell back squat - 15 total reps
Double Db clean & press - 18 total reps
Weighted Pullups - 18 total reps
Barbell curls - 18 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Standing calf raises - 3x12 superset with Leg Curls 3x12
Incline Db Flyes - 4x12
Db Pullovers - 2x20
Band pull-aparts to rear - 2x25
Incline Db Curls - 4x8-10
Reverse barbell curls - 3x10-12
Incline barbell tricep press - 4x8-10
Lying Db press - 4x10-12
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IroNat

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Re: IroNat
« Reply #496 on: December 25, 2019, 10:31:08 AM »
12/25/19

Abs - Stick twists, good mornings, db sidebends, knee ups - all 50 reps
Seated calf raises - 5x12
Power cleans - sets of 3 adding weight to a top set of 2
Arms:
Standing barbell curls - 5x10
Incline db curls - 5x10
Reverse barbell curls - 4x10
Seated French Press - 5x10
Incline tricep press - 5x10
Lying db tricep press - 5x12
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IroNat

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Re: IroNat
« Reply #497 on: December 27, 2019, 09:13:17 AM »
12/27/19

Abs - 4 exercises x 50 reps each
then:
Barbell back squat - 7 total reps (2,2,2,1)
Double Db clean & press - 18 total reps (6x3)
Weighted Pullups - 18 total reps (6x3)
Barbell curls - 18 total reps (6x3)
The above done in alternating sets with 1-2 minute rests after series
then:
Standing calf raises - 3x12 superset with Leg  Curls 3x12
Incline Db Flyes - 2x12
Db Pullovers - 2x20
Band pull-aparts to rear - 2x25
Barbell curls - 4x8-10
Incline Db Curls - 4x8-10
Reverse barbell curls - 3x10-12
Seated French press - 4x10
Incline barbell tricep press - 4x10
Lying Db tricep press - 4x12
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IroNat

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Re: IroNat
« Reply #498 on: December 30, 2019, 09:47:15 AM »
12/30/19

Abs - 4 exercises x 50 reps each
then:
Barbell back squat - Singles to test max
Double Db clean & press - 18 total reps (6x3)
Weighted Pullups - 18 total reps (6x3)
Barbell curls - 18 total reps (6x3)
The above done in alternating sets with 1-2 minute rests after series
then:
Seated calf raises - 3x12 superset with Leg Curls 3x12
Incline Db Flyes - 2x12
Db Pullovers - 2x20
Band pull-aparts to rear - 2x25
Arms:
Barbell curls - 5x10
Incline Db Curls - 5x10
Reverse barbell curls - 4x10
Seated French press - 5x10
Incline barbell tricep press - 5x10
Lying Db tricep press - 5x12
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oldtimer1

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Re: IroNat
« Reply #499 on: December 30, 2019, 04:10:25 PM »
What's your four exercises for abs?
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