Author Topic: IroNat  (Read 292473 times)

IroNat

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Re: IroNat
« Reply #975 on: June 22, 2021, 06:46:02 AM »
6/21/21

Backward treadmill - 6 min
Squats - 5,4,3,2,1
Squats - 30 reps
Leg curls - 30 reps
Bench press - 5,4,3,2,1
Bench press - 30 reps
Close grip lat pulldowns - 30 reps
Barbell shrugs - 30 reps
Incline db curls - 30 reps
Neck strap - 30 reps
Neck plate front raise - 30 reps
1 leg calf raise - 50 reps
Reverse calf raise - 1 set amrap

1.5 hours

later...

Tricep cable pushdowns - 30 reps
Reverse ez bar curls - 30 reps

>

Q: What does "30 reps" mean?

A: I use a weight that allows at least 30 reps in total over 3-4 sets.  "50 reps" might be over 3-5 sets.
 

IroNat

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Re: IroNat
« Reply #976 on: June 23, 2021, 12:43:58 PM »
6/23/21

Db stiff leg deadlift - 30 reps
Ab wheel - 20 reps

IroNat

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Re: IroNat
« Reply #977 on: June 25, 2021, 08:37:31 AM »
6/25/21

Power clean & press - 5,4,3,2,1
Standing barbell press - 30 reps
Deadlifts - 5,4,3,2,1
Barbell rows - 3x6
Barbell shrugs - 30 reps
Barbell curls - 30 reps
Ab wheel


IroNat

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Re: IroNat
« Reply #978 on: June 26, 2021, 06:54:17 AM »
6/26/21

Backward treadmill - 6 min
1 leg calf raise 50 reps & reverse calf raise 100 reps
Neck strap - 30 reps
Neck plate raise - 30 reps
Plate pinch - 54321
Wrist curls - 50 reps each way

bhank

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Re: IroNat
« Reply #979 on: June 29, 2021, 06:41:48 AM »
6/26/21

Backward treadmill - 6 min
1 leg calf raise 50 reps & reverse calf raise 100 reps
Neck strap - 30 reps
Neck plate raise - 30 reps
Plate pinch - 54321
Wrist curls - 50 reps each way

Do you have a small neck? Mine is already over 18 inches so I don't do any neck work. However matt work aka rolling on your neck on a mat is how wrestlers get big strong necks

IroNat

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Re: IroNat
« Reply #980 on: June 29, 2021, 06:53:30 AM »
Do you have a small neck? Mine is already over 18 inches so I don't do any neck work. However matt work aka rolling on your neck on a mat is how wrestlers get big strong necks

My neck was 18 at one time when I was 25.  Now it's around 17 or 17.5.

Haven't measured it though.

The neck work is for general fitness.

I'm 6'2" and 196.  Dropped 25 lbs. in the last few months on purpose. 

Likely my neck got smaller but I never had a fat neck.

IroNat

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Re: IroNat
« Reply #981 on: June 29, 2021, 06:58:14 AM »
6/29/21

Squats - 5,4,3,2,1
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 3x12-15
Tricep pushdowns - 3x12-15
EZ bar curls - 3x8-12
1 leg calf raise - 50 reps
Reverse calf raises - 1 set max reps

bhank

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Re: IroNat
« Reply #982 on: June 30, 2021, 06:59:51 AM »
6/29/21

Squats - 5,4,3,2,1
Bench press - 5,4,3,2,1
Close grip lat pulldowns - 3x12-15
Tricep pushdowns - 3x12-15
EZ bar curls - 3x8-12
1 leg calf raise - 50 reps
Reverse calf raises - 1 set max reps


Legs Chest and back all the same day?? Why seems like a lot to recover from

IroNat

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Re: IroNat
« Reply #983 on: June 30, 2021, 09:14:36 AM »


Legs Chest and back all the same day?? Why seems like a lot to recover from

Full body.

Been training that way off and on for years.

The key is not to overdo the volume.

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Re: IroNat
« Reply #984 on: June 30, 2021, 10:16:48 AM »
My neck was 18 at one time when I was 25.  Now it's around 17 or 17.5.

Haven't measured it though.

The neck work is for general fitness.

I'm 6'2" and 196.  Dropped 25 lbs. in the last few months on purpose. 

Likely my neck got smaller but I never had a fat neck.

Did you know that one of the ways the military determines if you are overweight or not is by measuring your neck. The greater the neck measurement the higher the weight limit. I guess that means you can be fairly fat as long as you have a big neck.

Just measured my neck and it was 17.5" with no fattiness i.e. double chin. When I was in my teens I had a 'pencil neck'. I rarely do any neck exercises because I already have difficulty getting dress shirts that fit right. My chest is about 43"-44" and my actual waist (not pant size) is currently an out-of-shape 34". 17.5" dress shirts swim on me.

I'm 4" shorter than you and 20 lbs lighter. 

IroNat

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Re: IroNat
« Reply #985 on: July 01, 2021, 04:00:36 AM »
Did you know that one of the ways the military determines if you are overweight or not is by measuring your neck. The greater the neck measurement the higher the weight limit. I guess that means you can be fairly fat as long as you have a big neck.

Just measured my neck and it was 17.5" with no fattiness i.e. double chin. When I was in my teens I had a 'pencil neck'. I rarely do any neck exercises because I already have difficulty getting dress shirts that fit right. My chest is about 43"-44" and my actual waist (not pant size) is currently an out-of-shape 34". 17.5" dress shirts swim on me.

I'm 4" shorter than you and 20 lbs lighter. 

Makes sense.  You see a lot of double chins out there so it has to be a lean, muscular neck, not a fat neck with double chins.

I would think the neck size would be gauged relative to other body measurements.

The height to waist ratio is often mentioned.  Waist should be 1/2 height or less.

Steve Reeves is the ideal but were his measurements for real or exaggerated?

Here's a chart with supposed ideal measurements.


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Re: IroNat
« Reply #986 on: July 01, 2021, 08:30:41 AM »
Makes sense.  You see a lot of double chins out there so it has to be a lean, muscular neck, not a fat neck with double chins.

I would think the neck size would be gauged relative to other body measurements.

The height to waist ratio is often mentioned.  Waist should be 1/2 height or less.

Steve Reeves is the ideal but were his measurements for real or exaggerated?

Here's a chart with supposed ideal measurements.



Based on Reeves reported height and weight I am going to call bullshit on his measurements. 6foot1 215 is not 18.5 inch arms neck and calves more like 17. I am his weight or maybe even a little heavier every bit as lean with no legs and 5foot10 and I have 18.5 inch arms and neck. He is thinner than me as supposedly 3 inches taller the same weight and with a 29 inch waist hell no that doesn't add up.

https://nattyornot.com/steve-reeves-measurements/

IroNat

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Re: IroNat
« Reply #987 on: July 01, 2021, 09:25:50 AM »
I think Reeves competed likely around 200.

His waist measurement was probably when he vacuumed.

His measurements are probably exaggerated.

He had a lot of muscle though. A lot.


IroNat

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Re: IroNat
« Reply #988 on: July 02, 2021, 07:14:10 AM »
7/2/21

Power clean & press - 5,4,3,2,1 and 1 pump set of presses
Deadlifts - 5,4,3,2,1
Barbell rows - 3x6
Barbell shrugs - 30 reps
Barbell curls - 30 reps
Belt squats - 50 reps
Leg curls - 30 reps
Seated calf raise - 30 reps
1 leg calf raise - 3 sets max reps
Reverse calf raise - 1 set max reps
Plate pinch - 5,4,3
Wrist roller - 1 set

later...
Neck strap - 3x10
Neck plate raise - 3x10
Ab wheel - 3x9

IroNat

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Re: IroNat
« Reply #989 on: July 05, 2021, 09:25:54 AM »
7/5/21

Backward treadmill - 6 min
1 leg calf raise - 50 reps
Reverse calf raise - 1 set amrap
Ab wheel - 5x9
Neck strap - 30 reps
Neck plate front raise - 30 reps

Primemuscle

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Re: IroNat
« Reply #990 on: July 05, 2021, 10:33:20 AM »
Makes sense.  You see a lot of double chins out there so it has to be a lean, muscular neck, not a fat neck with double chins.

I would think the neck size would be gauged relative to other body measurements.

The height to waist ratio is often mentioned.  Waist should be 1/2 height or less.

Steve Reeves is the ideal but were his measurements for real or exaggerated?

Here's a chart with supposed ideal measurements.



Thanks for posting this great chart.  I say this largely because judging by the chart my measurements are right on for my height. Having said that, measurements obviously don't tell a complete story. No way am I in 'champion' condition. But, I'll take what I can get for encouragement.

IroNat

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Re: IroNat
« Reply #991 on: July 06, 2021, 06:40:00 AM »
7/6/21

Squats - 5,4,3,2,1+
Leg curls - 30 reps
Bench press - 5,4,3,2,1+
Close grip lat pulldowns - 30 reps
Incline db curls superset Tricep pushdowns - 3 sets max reps
Neck harness - 4x25
Neck plate front raise - 4x25
Wrist curls forward and reverse - 1 set each max reps

IroNat

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Re: IroNat
« Reply #992 on: July 08, 2021, 03:26:37 AM »
7/7/21

Leg curls - 5x20
1 leg calf raise - 50 reps
Reverse calf raise - 1 set to failure
Ab wheel - 5x9

IroNat

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Re: IroNat
« Reply #993 on: July 09, 2021, 09:04:00 AM »
7/9/21

Power clean & press - 5,4,3,2,1 plus a pump set
Deadlifts - 5,4,3,2,1
Barbell rows - 3x6
Barbell shrugs - 3x8-12
Barbell curls - 3x6-12
Wrist curls both ways - 3 sets AMRAP each way
later...
Neck harness and Neck plate raise - 4x25 each
Leg curls - 30 reps
Ab wheel - 6x9

IroNat

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Re: IroNat
« Reply #994 on: July 10, 2021, 02:40:12 PM »
7/10/21

1 leg calf raises - 50 reps
Seated calf raises - 2x10-15
Reverse calf raises - 1 set to failure

IroNat

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Re: IroNat
« Reply #995 on: July 11, 2021, 09:41:53 AM »
7/11/21

Neck harness - 4x25
Neck plate raises to front - 4x25
Ab wheel - 3x9
later...
Barbell shrugs - 3x12
Behind back barbell bent arm shrugs - 3x12

IroNat

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Re: IroNat
« Reply #996 on: July 13, 2021, 06:31:47 AM »
7/13/21

Barbell squats - 5,4,3,2,1+
Belt squats - 30 reps
Leg curls - 30 reps
Bench press - 5,4,3,2,1+
Bench press - 30 reps
Close grip lat pulldowns - 50 reps
Barbell shrugs front - 3x8-12
Barbell shrugs rear - 3x8-12
Tricep pushdowns superset Barbell curls - 3x8-15 reps
Wrist curls both ways - 2x max reps each
later...
Neck harness - 4x25
Neck plate raises to front - 4x25
Ab wheel - 1 high rep set
Band side twists - 1 set each side high reps

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Re: IroNat
« Reply #997 on: July 14, 2021, 11:59:45 AM »
7/13/21

Barbell squats - 5,4,3,2,1+
Belt squats - 30 reps
Leg curls - 30 reps
Bench press - 5,4,3,2,1+
Bench press - 30 reps
Close grip lat pulldowns - 50 reps
Barbell shrugs front - 3x8-12
Barbell shrugs rear - 3x8-12
Tricep pushdowns superset Barbell curls - 3x8-15 reps
Wrist curls both ways - 2x max reps each
later...
Neck harness - 4x25
Neck plate raises to front - 4x25
Ab wheel - 1 high rep set
Band side twists - 1 set each side high reps

Interesting, your routine is so lengthy that you did it in two sessions.

IroNat

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Re: IroNat
« Reply #998 on: July 14, 2021, 01:21:43 PM »
Interesting, your routine is so lengthy that you did it in two sessions.

Did the first part in the morning and the second part in the afternoon as I felt like doing so.

Could have done part 2 the next day (today) but wanted to take today off completely.

The morning session took me about 1 1/2 hours.  Part 2 took maybe 20 minutes.


IroNat

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Re: IroNat
« Reply #999 on: July 16, 2021, 06:28:45 AM »
7/15/21

1 leg calf raises - 50  reps
Seated calf raise - 50 reps

7/16/21

Power clean & press - 54321
Standing press - 30 reps
Deadlift - 54321
Db rows - 30 reps
Barbell shrugs front - 30 reps
Barbell shrugs rear - 30 reps
Barbell curls - 30 reps
Db concentration curls - 30 reps
Plate pinch - 54321
Wrist curls both ways - 2x max reps each
later...
Neck harness - 4x25
Neck plate front raises - 4x25
Ab wheel - 30 reps
Band side twists - 30 reps each way