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Author Topic: IroNat  (Read 295247 times)

IroNat

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Re: IroNat
« Reply #575 on: March 26, 2020, 02:35:06 PM »
3/26/20

Db flat press/Db fly/Db row triset - 5x10
Deadlifts - 3x10
Hack lift - 1x10
Jefferson lift - 2x10
Incline db curls - 3x10
Lying db tri extensions - 3x12
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IroNat

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Re: IroNat
« Reply #576 on: March 28, 2020, 07:39:38 AM »
3/28/20

Air squats - 3x30sec
Deadlifts - 3x10
Pushups - 3x30sec
Pullups - 3x30sec
1 leg calf raises - 3x30sec
(above done in alternating sets)
Db flat flyes - 3x10 superset Db rows - 3x10
Reverse EZ bar curls - 3x10
Incline French press - 3x10
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IroNat

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Re: IroNat
« Reply #577 on: March 30, 2020, 07:11:34 AM »
3/30/20

Deadlifts - 3x6
1 leg calf raises - 3x30sec
Db Flyes - 3x10
Pullups - 3 sets
Close hand pushups - 3 sets
Db rows - 3x10
Air squats - 3x30sec
Barbell curls - 3x10
Lying Db tricep extensions - 3x12
Knee-ups - 30sec
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Obvious Gimmick

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Re: IroNat
« Reply #578 on: March 31, 2020, 09:16:03 AM »
Getting more jealous by the day  :-[
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IroNat

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Re: IroNat
« Reply #579 on: April 02, 2020, 08:13:24 AM »
4/2/20

Squat cleans - 3's to a top set of 3
Db pullovers - 3x10
1 leg calf raises - 3x30sec
Db Flyes - 3x10
Pullups - 3 sets
Close hand pushups - 3x30sec.
Db rows - 3x10
Incline db curls - 3x10
Knee-ups - 30sec

My lower back was not recovered from the last time.
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Primemuscle

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Re: IroNat
« Reply #580 on: April 03, 2020, 12:22:53 PM »
Quote from: IroNat on April 02, 2020, 08:13:24 AM
4/2/20

Squat cleans - 3's to a top set of 3
Db pullovers - 3x10
1 leg calf raises - 3x30sec
Db Flyes - 3x10
Pullups - 3 sets
Close hand pushups - 3x30sec.
Db rows - 3x10
Incline db curls - 3x10
Knee-ups - 30sec

My lower back was not recovered from the last time.

Lower back pain is a bitch. Mine, which is the result of spinal compression (arthritis of the spine), feels better when I do the core exercises my physical therapist taught me. They are mostly stretching exercises. Movement can be counter productive when doing these. The idea is to both strengthen and relax any tension you may have in your back. Moist heat and using a Tens helps do this too.
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IroNat

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Re: IroNat
« Reply #581 on: April 04, 2020, 07:05:17 AM »
4/4/20

Squat cleans - 3x3 very light
Seated calf - 3x12
Barbell curls - 3x10
Incline db curls - 3x10
Reverse EZ bar curls - 3x10
French press - 3x10
Incline French press - 3x10
Lying db tri extensions - 3x10
Kneeups - 30 seconds
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IroNat

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Re: IroNat
« Reply #582 on: April 06, 2020, 06:11:56 AM »
4/6/.20

Deadlift - 3x10
Bench press - 10,10,6
1 leg calf raise - 3x30sec
Reverse calf raise - 3x30sec
Rear db laterals - 3x10
Wide db rows - 3x10
Db flat flyes - 5x10-15
Chins - 3 sets max reps
Tricep pushdowns - 3x8
Kneeups - 30sec
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IroNat

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Re: IroNat
« Reply #583 on: April 08, 2020, 08:27:19 AM »
4/8/20

1 leg calf raises - 5x30sec
Reverse 1 leg calf raise - 5x30sec
Barbell curls superset Seated French press - 5x10
Incline db curls superset Incline French press - 5x10
Reverse ez bar curls 5x10 superset Lying db triceps extensions 5x12
Rear db laterals - 3x10
Kneeups - 30sec
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IroNat

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Re: IroNat
« Reply #584 on: April 10, 2020, 11:05:27 AM »
4/10/20

Incline press - 4x6
Barbell rows - 4x6
Barbell shrugs - 4x6
Deadlifts - 5,4,3,2,1
Chins - 4x max reps
Rear db laterals - 4x10
Kneeups - 30sec
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IroNat

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Re: IroNat
« Reply #585 on: April 14, 2020, 08:41:25 AM »
4/13/20

1 leg calf raises

4/14/20

45° Incline press - 4x6
Barbell rows - 4x6
Barbell shrugs - 4x6
Deadlift - 5,4,3,2,1
Chins - 8,7,7,7
Bulgarian split squat - 1 set to failure each leg bodyweight
Kneeups - 30 seconds
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IroNat

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Re: IroNat
« Reply #586 on: April 18, 2020, 07:05:09 AM »
4/17/20 Bodyweight calf raises - 4x100

4/18/20  Bodyweight calf raises - 7x100, Seated calf raises - 3x12

Later...

45° Incline barbell press - 4x6
Flat db flyes - 3x10
Barbell rows - 4x6
Barbell shrugs - 4x6
Deadlift - 5,4,3,2,1
Chins - 10,8,7,7
Tricep pushdowns - 3x10
Reverse EZ bar curls - 3x10
Bulgarian split squats - 2x20
Kneeups - 30 seconds
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IroNat

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Re: IroNat
« Reply #587 on: April 20, 2020, 12:13:29 PM »
4/19/20
Bodyweight calf raises - 7x100
Seated calf raises - 3x12
Outdoor bike ride - 15.2 miles

4/20/20
Bodyweight calf raises - 7x100
Seated calf raises - 3x12

4/21/20  
Bodyweight calf raises - 7x100

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IroNat

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Re: IroNat
« Reply #588 on: April 22, 2020, 08:06:17 AM »
4/21/20

45° Incline barbell press - 4x6
Flat db flyes to upper chest - 3x12
Flat db flyes to lower chest - 2x10
Barbell rows - 4x6
Barbell shrugs - 4x6
Chins - 10,7,6
Bulgarian split squats - 2x20
Kneeups - 30 seconds
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IroNat

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Re: IroNat
« Reply #589 on: April 23, 2020, 06:31:33 AM »
4/22/20 Max rep set of bodyweight calf raises - approx 300 reps with burns.
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Primemuscle

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Re: IroNat
« Reply #590 on: April 23, 2020, 03:51:10 PM »
Impressive! How much equipment do you have in your home gym? Are you feeling at all limited in what you can do without the array of equipment found in commercial gyms?
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IroNat

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Re: IroNat
« Reply #591 on: April 23, 2020, 05:38:35 PM »
I have trained at home since the early 90s.

I have a seated calf, lat pulldown, leg xten/ curl, power rack and lots of free weights
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IroNat

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Re: IroNat
« Reply #592 on: April 24, 2020, 05:28:18 PM »
4/23/20 Bodyweight standing calf raises - 1 set of 6 minutes 20 seconds with burns.

4/24/20 Seated calf raises - 3x15

4/25/20 1 leg calf raise - 5 sets max reps
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IroNat

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Re: IroNat
« Reply #593 on: April 27, 2020, 11:28:48 AM »
4/27/20

Behind neck press - 5x10
Flat flyes - 5x10
Barbell shrugs - 4x6
Deadlifts - 54321
Chins - 10,6,6
Kneeups - 30 sec
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IroNat

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Re: IroNat
« Reply #594 on: April 28, 2020, 08:37:09 AM »
4/28/20 Standing calf raises in power rack - 5x12-20

4/29/20 Seated calf raises - 5x8-15

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IroNat

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Re: IroNat
« Reply #595 on: April 30, 2020, 08:50:30 AM »
4/30/20

1 leg calf raises - 5x10-25 last two sets with burns
Power cleans - 5x1 to loosen up

>

I'm getting good pumps in my calves.
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Primemuscle

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Re: IroNat
« Reply #596 on: April 30, 2020, 12:04:18 PM »
Quote from: IroNat on April 30, 2020, 08:50:30 AM
4/30/20

1 leg calf raises - 5x10-25 last two sets with burns
Power cleans - 5x1 to loosen up

>

I'm getting good pumps in my calves.

Do you go heavy or keep it light on the one legged calf raises?
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IroNat

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Re: IroNat
« Reply #597 on: April 30, 2020, 02:16:02 PM »
Quote from: Primemuscle on April 30, 2020, 12:04:18 PM
Do you go heavy or keep it light on the one legged calf raises?

Just bodyweight.

I get around 25 reps the first set and the reps decrease with each additional set.
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IroNat

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Re: IroNat
« Reply #598 on: May 02, 2020, 05:09:44 PM »
5/2/20 Standing calf raises - 5x12-20

5/3/20 Seated calf raises - 5x12-20
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IroNat

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Re: IroNat
« Reply #599 on: May 04, 2020, 05:58:54 AM »
5/4/20

Single leg extensions - 2x20 very light weight
Leg curls - 3x12
Barbell squats - 3x12
Incline barbell press - 3x12
Behind neck press - 3x12
Flat flyes - 3x12
Upright rows - 3x12
Barbell shrugs - 3x12
Wide lat pulldown - 3x12
Reverse grip lat pulldown - 3x12
Barbell rows - 3x12
Barbell curls - 3x12
Incline db curls - 3x12
Incline French press - 3x12
Lying db tricep extensions - 3x12
Knee ups - 30 seconds

Did leg extensions.  We'll see how I feel later.
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