Author Topic: IroNat  (Read 228786 times)

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1275 on: May 09, 2022, 06:48:39 AM »
5/9/22

Leg extensions - 10x20
Squats - 5x5
Leg curls - 2x12
Z press - 5x5
Bench press - 5x5
Wide lat pulldowns - 8x12
Barbell curls - 5x12
Seated calf raise - 5x15
Ab wheel

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1276 on: May 10, 2022, 07:05:44 AM »
5/10/22

Barbell clean & press - 7x2 and 1x3
Bench press - 2x5, 3x3
Close lat pulldown - 5x6
Farmers walk -2x80 feet

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1277 on: May 11, 2022, 05:38:27 AM »
5/11/22

Leg extensions - 5x20
alternated with...
Seated behind neck press - 5x10
alternated with...
Wide lat pulldowns - 5x12

Barbell squats - 5x5
Leg curls - 2x12
1 leg calf raises - 5x15

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1278 on: May 12, 2022, 07:08:30 AM »
5/12/22

Bb clean & press - 555533
Upright row - 2x10
Deadlift - 55333
later...
Bench press - 55533
Band rear laterals - 1x30
Seated calf raise - 2 sets max reps

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1279 on: May 13, 2022, 07:08:15 AM »
5/13/22

Barbell squat - 5x3
Leg curls - 3x12
Z press - 4x3
Bench press - 4x3
Close lat pulldown - 4x8
Abs

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1280 on: May 14, 2022, 10:26:28 AM »
5/14/22

Barbell clean & press - 6x2
Deadlift - 3x3
later...
Bench press - 3x3
Wide lat pulldown - 3x8
Farmers walk - 3x 80 feet
Pinch block - 554333
Wrist roller
Ab wheel

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1281 on: May 16, 2022, 05:23:05 AM »
5/16/22

Alternated sets:
Behind neck press - 6x5
Close grip lat pulldown - 6x8
Leg extension - 6x20

Alternated sets:
Bench press - 3x8
Wide lat pulldown - 3x12
Leg curls - 3x12

Alternated sets:
1 leg calf raise - 3x15
Wrist roller - 3 sets.

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1282 on: May 17, 2022, 05:02:58 AM »
5/17/22

Barbell clean & press - 4x2 and 1x5
later...
Bench press - 6x3
Farmers walk - 6x40 feet
Lever bar (grip)
Ab wheel

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1283 on: May 18, 2022, 07:02:10 AM »
5/18/22

Barbell squat - 5 singles
Z press - 5x5
Incline barbell press - 3x6
Close lat pulldown - 3x12
Wrist roller - 3 sets
later...
Barbell clean & press -10x2

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1284 on: May 19, 2022, 06:45:29 AM »
5/19/22

Clean & press - sets of 2 to a top set
Squat - sets of 5 to a top set
Bench press - sets of 3 to a top set
Wide lat pulldown - 3x12
Seated calf raise - 3x12

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1285 on: May 20, 2022, 05:19:09 AM »

5/20/22

Clean & press - doubles and singles
Squat - sets of 3 to a top set
Incline press - sets of 5 to a top set alternated with barbell rows
Barbell rows - sets of 5
Wrist roller
Ab wheel

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1286 on: May 21, 2022, 10:41:07 AM »
5/21/22

Squats - 5x5
Behind neck press - 5x5
1 leg calf raise - 3x15
Farmers walk - 3x40 ft

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1287 on: May 22, 2022, 05:49:26 AM »
5/22/22

Bench press - Sets of 3 to a top set.
superset
Pendley rows - Sets of 3

Leg extensions - 3x20
Leg curls - 3x12
Seated calf raise - 3x10-15
Wrist roller
Ab wheel

Later...

Seated front barbell press - 3x3
Db shrugs - 3x12


IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1288 on: May 23, 2022, 01:19:46 PM »
5/23/22

Clean & press - 3x2
Incline press - 6x3
Close grip lat pulldown - 6x12

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1289 on: May 24, 2022, 06:28:52 AM »
5/24/22

Behind neck press seated - 6x3
Leg extensions - 6x20
Bench press - 5x3
Leg curls - 3x12
1 leg calf raises - 3x15
Band rear laterals - 1 set max reps

*Tweaked my lower back on Monday so no squatting or lower back stuff for a few days..

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1290 on: May 25, 2022, 08:52:26 AM »
5/25/22

Seated front barbell press - 6x3
Wide lat pulldowns - 6x3
Rear barbell shrugs - 5x12
Seated calf raise - 3x10-15
Pinch block - 543322
Wrist roller - 1 set

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1291 on: May 26, 2022, 05:12:20 AM »
5/26/22

Bench press - Sets of 3 and 1's.
Close grip pulldowns - 3x10
Free squats - 5 sets
Leg curls - 3x12
later...
Clean & press - 3x3


IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1292 on: May 27, 2022, 07:26:44 AM »
5/27/22

Clean & press - 8x3
Wide lat pulldown - 3x12
Rear barbell shrugs - 3x12
1 leg calf raise - 3x15
Grip machine - 1 set
Wrist roller - 1 set
Free squats -  2 sets

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1293 on: May 28, 2022, 07:08:44 AM »
5/28/22

Clean & press - 8x2
Bench press - 3x3
Close grip lat pulldown - 3x12
Free squats - 3 sets
Seated calf raise - 3x12-15
Neck raises - 1x20 each way

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1294 on: May 29, 2022, 08:51:01 AM »
5/29/22

Clean & press - 3s and 2s
Free squat - 4 sets
1 leg calf raises - 75 reps
later...
Incline press - 3s and 1s
Barbell rows -5x3
Barbell shrugs - 3x10
Isometrics

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1295 on: May 30, 2022, 09:11:52 AM »
5/30/22

Clean & press - 3s and 2s
Free squat - 2 sets
Barbell shrugs - 3x10

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1296 on: June 01, 2022, 11:22:04 AM »
6/1/22

Clean & press - 9x2
Barbell shrugs - 3x12
1 leg calf raise - 75 reps
later...
Incline press - 3x5
Wide lat pulldown - 3x12

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1297 on: June 02, 2022, 09:45:34 AM »
6/2/22

Clean & press - 3's,2's,1's - 10 sets
Barbell shrugs - 5x5
Later...
Incline press - 4x2
Close grip lat pulldown - 2x12

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1298 on: June 04, 2022, 09:34:57 AM »
6/4/22

Clean & press - pyramiding singles, about 20 singles
Barbell rows - 3x6
Barbell shrugs - 3x10
Free squats - 2 sets
1 leg calf raises - 75 reps

IroNat

  • Getbig V
  • *****
  • Posts: 22526
  • Man know
Re: IroNat
« Reply #1299 on: June 05, 2022, 07:53:55 AM »
6/5/22

Clean & press - 4x1 and 1x6
Close grip incline press - 4x3 and 1x2
High pulls from floor - 5x2