Author Topic: IroNat  (Read 292538 times)

IroNat

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Re: IroNat
« Reply #600 on: May 05, 2020, 10:33:29 AM »
5/5/20 1 leg calf raises bodyweight - 3xMaxReps

IroNat

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Re: IroNat
« Reply #601 on: May 06, 2020, 06:09:12 AM »
5/6/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
Incline barbell press
Seated behind neck press
Upright rows
Barbell shrugs
Flat flyes
Wide lat pulldowns to front
Reverse grip lat pulldowns
Barbell rows
Seated db curls
Reverse grip EZ bar curls
Close grip bench press
Lying DB tricep extensions
Kneeups - 30 seconds

IroNat

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Re: IroNat
« Reply #602 on: May 08, 2020, 02:13:43 PM »
5/8/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
Standing barbell calf raises - 3x10-20
Seated calf raises - 3x10-15
Incline barbell press
Seated behind neck press
Flat flyes
Upright rows
Barbell shrugs
Wide lat pulldowns to front
Reverse grip lat pulldowns
Barbell rows
Incline db curls
Barbell curls
Close grip bench press
EZ bar skull crushers
Kneeups - 30 seconds

51 sets.
Should have listened to my body and taken another day of rest.  Taking the next two days off minimum.

IroNat

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Re: IroNat
« Reply #603 on: May 11, 2020, 06:58:49 AM »
5/11/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
1 leg calf raises - 3x10-25
Seated calf raises - 3x10-15
Incline barbell press
Wide lat pulldowns to front
Seated behind neck press
Reverse grip lat pulldowns
Flat flyes
Upright rows
Barbell rows
Close grip bench press
Concentration curls
Kneeups - 30 seconds

42 sets.
Changed up the order. 
Dropped shrugs since I did upright rows and they both hit the traps.
Did only one bicep since I did pulldowns and rows which hit the biceps.
Did only one tricep exercise since I did other pressing exercises that also hit the triceps.

IroNat

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Re: IroNat
« Reply #604 on: May 14, 2020, 07:46:41 AM »
5/14/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
Standing calf raises
Seated calf raises
Incline barbell press
Wide lat pulldowns to front
Seated behind neck press
Barbell rows
Flat flyes
Upright rows
Reverse grip lat pulldowns
Close grip bench press
Hammer curls
Lying db tricep extensions
Kneeups - 40 seconds

45 sets.

IroNat

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Re: IroNat
« Reply #605 on: May 17, 2020, 09:51:36 AM »
5/17/20

All exercises 3x12 unless otherwise indicated.

Stick twists - 10 minutes
Kneeups - 40 seconds
Leg curls
Barbell squats
1 leg calf raises - 3x10-25
Seated calf raises - 3x10-15
Low incline barbell press superset Wide lat pulldowns to front
Db flyes superset Db Rows
Seated behind neck press
Upright rows
Close grip barbell curls superset Close grip bench press
Wide grip barbell curls superset 45 degree incline EZ bar French press

44 sets.

IroNat

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Re: IroNat
« Reply #606 on: May 20, 2020, 06:52:38 AM »
5/20/20

All exercises 3x12 unless otherwise indicated.

Stick twists - 5 minutes
Kneeups - 40 seconds
Leg curls superset Barbell squats
Standing calf raises superset Seated calf raises
Low incline barbell press superset Wide lat pulldowns to front
Db flyes superset Barbell Rows
Seated behind neck press superset Close grip barbell curls
Triset - Upright rows / EZ bar skullcrushers / Wide grip barbell curls

44 sets.

IroNat

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Re: IroNat
« Reply #607 on: May 22, 2020, 07:04:44 AM »
5/22/20

All exercises 3x12 unless otherwise indicated.

Stick twists - 3 minutes
Lying leg raises - 30 reps
Leg curls superset Barbell squats
1 leg calf raises superset Seated calf raises
Incline barbell press superset Wide lat pulldowns to front
Flat flyes superset Db rows
Seated behind neck press superset Close grip barbell curls
Upright rows superset Close grip bench press
Wide grip barbell curls

41 sets.

12 reps per set is my target.  Do I always get 12 reps?  No.  On the close grip bench I did 12,12,8.  I go to a rep or two before failure.
On the Close grip barbell curls I got 15 reps on the first two sets and a few less reps on the last set.
Every day is different depending on how I feel.
Sometimes I do the reps slower and sometimes faster. 
On the flyes today I contracted the pecs strongly at the top on each rep. 

IroNat

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Re: IroNat
« Reply #608 on: May 24, 2020, 12:07:14 PM »
5/24/20

All exercises 3x12 unless otherwise indicated.

Wide barbell curls
Upright rows superset Close grip bench
Seated behind neck press superset Close grip barbell curls
Flat flyes superset Barbell rows
Incline barbell press superset Wide lat pulldowns to front
Standing calf raises superset Seated calf raises
Split squats
Leg Curls
Kneeups - 40sec
Stick twists - 2 minutes

41 sets.

For kicks I reversed the order of the bodyparts.

IroNat

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Re: IroNat
« Reply #609 on: May 27, 2020, 07:05:33 AM »
5/27/20

All exercises 3x12 unless otherwise indicated.

Kneeups - 40 seconds
Standing bodyweight calf raises - 3x100
Seated calf raises - 3x10-15
Leg curls
Barbell squats
Low incline barbell press 30 degrees
Wide lat pulldowns to front using hooks
Seated behind neck press
Db Rows
Db flyes
Wide grip upright rows
Close grip barbell curls superset EZ bar lying tricep extensions
Barbell wrist curls both ways - 3xMax reps each way

43 sets.

I always train my legs and calves first in my workout so I don't skip them.

Larger bodyparts first and smaller bodyparts last in a full body workout.  That's the way I do it but not everybody does that.  Steve Reeves trained his delts first because he wanted to concentrate on the wide upper body look.  Doing legs last is tough because your energy is low by the end of the workout.  He had naturally good legs so it worked for him.

If you have trouble getting a pump in your calves try doing 100 reps sets of bodyweight calf raises.  3-5 sets.  Rest only 30 sec. between sets.  If you can't get 100 reps do as many as you can and then do some burns (partial reps) until you stall out.
Do them on a raised block or 2x4.  Do this everyday for a week.  It will "wake up" your calves and gets the blood into them.
Your calves won't grow if you don't get a pump.


IroNat

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Re: IroNat
« Reply #610 on: May 29, 2020, 07:55:24 AM »
5/29/20

All exercises 3x12 unless otherwise indicated.

Kneeups - 40 seconds
Leg curls
Barbell hack squats
1 leg calf raises bodyweight - 3xMax reps
Seated calf raises
30 degree close grip incline barbell press
Reverse grip lat pulldowns using hooks
Dips with bodyweight
Seated bentover db laterals
Seated alternate db curls - 2x12
Seated alternate db curl & press - 2x12
Barbell wrist curls both ways - 3xMax reps each way

35 sets.

IroNat

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Re: IroNat
« Reply #611 on: May 31, 2020, 07:45:40 AM »
5/31/20

All exercises 3x12 unless otherwise indicated.

Kneeups - 40 seconds
Leg curls
Barbell squats
Standing barbell calf raises
Seated calf raises
30 degree incline barbell press
Wide lat pulldowns to front using hooks
Incline flyes
Reverse grip barbell Rows
Db Y-raises
Wide grip upright rows
Seated barbell curls
Lying db tricep extensions
Barbell wrist curls - 3x15 reps each way

43 sets.

IroNat

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Re: IroNat
« Reply #612 on: June 02, 2020, 11:36:36 AM »
My shoulders get sore after a workout just like most people.

I'm going to do an experiment.

Each workout I will do only one pulling or pressing exercise that involves the shoulder.

Perhaps I can then determine which of the exercises causes sore shoulders.

For example, is it incline presses or is it lat pulldowns that cause the soreness?  Or both?

I will only do bicep or tricep exercises that do not involve the shoulder so that my arms can still be trained.

I'll start with tomorrows workout unless my shoulders are still sore from my previous workout.

A possible workout might be:

Legs
Calves
Incline press
Biceps
Triceps

IroNat

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Re: IroNat
« Reply #613 on: June 03, 2020, 07:10:52 AM »
The experiment:

All 3x12 unless otherwise noted.

6/3/20

Kneeups - 40 sec
Leg curls
Barbell squats - 1x20
Standing calf raises
Seated calf raises
Side db raises
Front db raises
Rear db raises

Seated alternate db curls
EZ bar skull crushers
Close grip barbell curls
Lying db tricep extensions
Wrist curls - 3x20 each way

38 sets

Today just the db laterals for shoulders.  No chest or back work.
No upper body exercises above shoulder height.
This to test which exercises irritate the shoulders more.
Next time will do a different exercise, most likely a pulling exercise.

IroNat

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Re: IroNat
« Reply #614 on: June 05, 2020, 07:08:37 AM »
6/5/20

All exercises 3x12 unless otherwise noted.

Knee ups - 1x40 sec
Leg curls
Barbell squats
1 leg calf raises
Seated calf raises
Incline barbell press
Barbell rows
Side db lateral raises
Wide grip barbell curls
Db scoop curls
Incline French press
Wrist curls - 3x20 each way

37 sets

"The Experiment" workout #2.

Felt just some slight shoulder discomfort after the last workout where I only did db raises.
This time I did the incline press as the overhead movement.  The barbell rows do not go over the head.  Also did side laterals which did not cause much of an issue last time.
There are a lot of variables, not just the exercise.  Number of exercises involving the shoulder in a workout, number of pressing movements, etc.


Primemuscle

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Re: IroNat
« Reply #615 on: June 06, 2020, 02:10:08 PM »
I'm doing a lot of intervals on the treadmill. At work I stand a lot. This morning I had trouble picking my cell phone off the floor. This cardio is making me really sore.

Why do you think you had trouble bending over to pick up your phone? Maybe try some toe touches done slowly with good form to both strengthen that area and keep it limber. My experience is that I've become less limber/flexible the older I've become. I bet if someone took a video of me getting out of bed in the morning, it would one of America's Funniest Home Videos. I think the TV show is in its 30th season and it also has a Youtube channel.

IroNat

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Re: IroNat
« Reply #616 on: June 07, 2020, 08:54:01 AM »
6/7/20

All exercises 3x12 unless otherwise noted.

Knee ups - 50 reps
Leg curls
Barbell squats - 1x20
Standing barbell calf raises
Seated calf raises
Behind neck press
Wide grip lat pulldowns with hooks

1 arm cable crossover for chest
1 arm cable curl
Tricep pushdowns - 3x15
Barbell half curls
Wrist curls - 3x20 each way

41 sets

Shoulders were a bit sore the days after the incline presses.  Just a bit.

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Re: IroNat
« Reply #617 on: June 07, 2020, 09:05:39 AM »
Good morning!

Sometime today I am going to train shoulders and arms.  When this happens it'll be 10 sets of of one arm (at a time!) DB laterals for 5 to 10 reps first.

Then I will do  5 supersets of cable bar curls and DB curls and finally, 5 to 10 sets of machine dips and tricep pushdowns.  The weight is tiny, I know but hey...I am training again.

I did back and chest yesterday with stiff-arm pull-downs super-setted with cable rows 8 total sets and then 5 sets of pec-deck followed by three pathetic sets of vertical bench presses 5 to 10 reps on both exercises.  I feel pretty good today. 

I'm  back!  I hope.  One of my younger brothers said he'll believe it when he sees it in the form of me visiting him and his wife in Tucson.   He is a retired LEO. 

The Scott

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Re: IroNat
« Reply #618 on: June 07, 2020, 10:56:59 AM »
Ouch!   That is all. ;D ;D

IroNat

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Re: IroNat
« Reply #619 on: June 07, 2020, 11:27:03 AM »
Good morning!

Sometime today I am going to train shoulders and arms.  When this happens it'll be 10 sets of of one arm (at a time!) DB laterals for 5 to 10 reps first.

Then I will do  5 supersets of cable bar curls and DB curls and finally, 5 to 10 sets of machine dips and tricep pushdowns.  The weight is tiny, I know but hey...I am training again.

I did back and chest yesterday with stiff-arm pull-downs super-setted with cable rows 8 total sets and then 5 sets of pec-deck followed by three pathetic sets of vertical bench presses 5 to 10 reps on both exercises.  I feel pretty good today. 

I'm  back!  I hope.  One of my younger brothers said he'll believe it when he sees it in the form of me visiting him and his wife in Tucson.   He is a retired LEO. 

That's a lot to start with, Sir Scott.

Glad you are starting to train again.




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Re: IroNat
« Reply #620 on: June 07, 2020, 04:59:38 PM »
That's a lot to start with, Sir Scott.

Glad you are starting to train again.

I agree and though the weights used varied from 5 lbs. to 50 lbs. I am starting to get reeeeeeeeeeeally sore in my back and chest areas.

I was just so happy to be allowed to do "more" and while it's true I did more with less weight, I probably shouldn't have.   ;D  I think I'm going to take a few days off now.  ;D

The Scott

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Re: IroNat
« Reply #621 on: June 08, 2020, 03:23:41 PM »
Okay.  I am really sore.  Not exercsing today.

IroNat

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Re: IroNat
« Reply #622 on: June 08, 2020, 04:27:26 PM »
Okay.  I am really sore.  Not exercsing today.

You'll be more sore tomorrow.

Best to still exercise to get the blood in there and promote recovery.

Primemuscle

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Re: IroNat
« Reply #623 on: June 08, 2020, 04:53:26 PM »
Okay.  I am really sore.  Not exercsing today.

Can't say why, but reading this put a smile on my face.  :)

The Scott

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Re: IroNat
« Reply #624 on: June 08, 2020, 07:46:01 PM »
You'll be more sore tomorrow.

Best to still exercise to get the blood in there and promote recovery.

I took your advices (40+ years later that "word" still cracks me up! ;D) and trained today  ;D .  Two days later is always worse. When I did squats as a youth, two days later and I was SORE.  For fun, I would do my usual sets of 20 with a few hundred pounds and after racking the weight I would stand on top of a bench and jump off...LOL! 

I know...Talk about being stupid but I was also young and stupid. I NEVER got hurt training.  Never.  I used such light weights that I guess it was nearly impossible to hurt myself.  I will train again tomorrow, thanks brother!