IroNat

[IroNat]

6/12/24

Bench press - 12 sets of 5,4,and 3 adding weight

[dj181]

6/7/24

1 leg calf raises - 3x20-25
1 leg tib raises - 2x50-60
Behind neck press standing - 12,12,12
1 arm barbell sleeve row - 10,12,12
Flat bench press - 12,12,12
Upright row - 12,12,12
Bb curls - 2x15-25 narrow palms up grip and 2x15-25 medium palms down grip
Zercher squat - 3x8
Plate pinch hold - 1 set max time each hand
Pool noodle hand squeeze - 1 set max reps

Did not feel like working out but did it.

How much weight do you use on the standing behind neck press?

[IroNat]

How much weight do you use on the standing behind neck press?

How much weight do you use on the standing behind neck press?

I'm 66 so you probably shouldn't use me as your hero.   

100 lbs.

[dj181]

I'm 66 so you probably shouldn't use me as your hero.   

100 lbs.

That's a pretty good weight nothing to not be proud of

And at least you constantly train

I heard it's only like 8% of Americans who train on a regular basis

[IroNat]

That's a pretty good weight nothing to not be proud of

And at least you constantly train

I heard it's only like 8% of Americans who train on a regular basis

Thanks, dj.  I'm not proud of it though. 

Been training off and on for about 50 years.

My strength has decreased a lot over just the last few years.

Lost about 20 lbs intentionally over the past couple and that has also affected my strength as some of that 20 was muscle.

I keep records and was pressing much more just a few years ago.

For awhile now I'm going to drop down into lower reps to increase strength.  Got to stay injury free though.

Being natty, my diet is lots of meat and eggs and avoiding the foods that supposedly reduce test or increase estrogen.

However, I am quite healthy thus far, knock on wood.

[dj181]

Thanks, dj.  I'm not proud of it though. 

Been training off and on for about 50 years.

My strength has decreased a lot over just the last few years.

Lost about 20 lbs intentionally over the past couple and that has also affected my strength as some of that 20 was muscle.

I keep records and was pressing much more just a few years ago.

For awhile now I'm going to drop down into lower reps to increase strength.  Got to stay injury free though.

Being natty, my diet is lots of meat and eggs and avoiding the foods that supposedly reduce test or increase estrogen.

However, I am quite healthy thus far, knock on wood.

That's cool to hear that you.arr.quife healthy 

Most these.geared up BB pound carbs and eat very low fat as they say you don't need as much fat in your diet when you are enhanced and that natties should eat a high percentage of fat which I think is right

I eat a higher percentage of fat in my diet than these guys do but I think I respond better to that and I enjoy eating fats so why not

Like I said before I grow better on lower reps so I'm focusing on them now but of course with good form and proper exercise selection

I was doing cable machine lat pulldowns but I'm going to test other pulldown machines at my gym to see if they give me a better contraction and if they do I will switch it up

There are 2 other plate loaded pulldowns so I will try them and see which gives me the best lat contraction

[IroNat]

They say eating lots of saturated fats and cholesterol are good for test production.

However, if you do that you should not eat many carbs because then your body will store the glucose from the high glycemic carbs as fat.

If you eat tons of carbs then you should not eat too much fat.

If you are natty then it's hard to gain any muscle. 

You can get stronger but gaining muscle is hard.  Of course you can also get fat eating too much.

[IroNat]

6/13/24

Zercher squat - 9 sets of 5,4 and 3s.

[Donny]

These workouts lately are around an hour and a half.
 
I am not rushing them just working at steady pace out in my garage and sometimes doing a few things like cleaning up between sets.

I do the calf exercises while warming up for the shoulder press.

You really only need maybe 3-6 exercises.  Compound moves.  Only 2-3 worksets.  8-12 reps. Always do a couple warmup sets.

See how you feel after you start.
Somedays you feel good so do 6 moves.
If you feel not so good do less moves.

1 exercise each:


6 moves:
Calf raise
Quad exercise (squat or leg press)
Chest (bench press also hits tris)
Back (row or pullup also hits biceps)
Shoulder press ( Press also hits tris)
Bicep curl

5 moves:
Quad
Calf
Chest
Back
Shoulder

4moves:
Calf
Quad
Chest or Shoulder
Back

3moves:
Quad
Chest or shoulder
Back

Full body workouts are hard if using compound lifts & weight that taxes you, even "Brawn " style Abbreviated workouts.
remember doing from the exellent Book by Stuart McRobert ..

Squat
Bench press
pull up

stiff legged deads
Calf raises
Press (from stands)

His book Brawn is excellent in my humble opinion.

[IroNat]

Full body workouts are hard if using compound lifts & weight that taxes you, even "Brawn " style Abbreviated workouts.
remember doing from the exellent Book by Stuart McRobert ..

Squat
Bench press
pull up

stiff legged deads
Calf raises
Press (from stands)

His book Brawn is excellent in my humble opinion.

True, Donny.

They can drain you.

Compound exercises use a lot of energy.

A mistake some people make is taking their split routine and trying to do it all in one workout.

This is too exhausting and drains your CNS.

I think just one exercise per bodypart is enough, and most compound exercises hit multiple bodyparts like the bench presss also hits the triceps.

[Donny]

True, Donny.

They can drain you.

Compound exercises use a lot of energy.

A mistake some people make is taking their split routine and trying to do it all in one workout.

This is too exhausting and drains your CNS.

I think just one exercise per bodypart is enough, and most compound exercises hit multiple bodyparts like the bench presss also hits the triceps.

On a full body workout one exercise per bodypart is definitely enough due to as you wrote the "overlap" to other muscle groups.
Even on a split routine i think two exercises pro muscle group are enough as i have always done on say an upper/lower split.
as an example .. if i do incline bench press i won´t do BB front press for delts but rather concentrate on side & rear delts with raises (so 2 exercises)

[dj181]

On a full body workout one exercise per bodypart is definitely enough due to as you wrote the "overlap" to other muscle groups.
Even on a split routine i think two exercises pro muscle group are enough as i have always done on say an upper/lower split.
as an example .. if i do incline bench press i won´t do BB front press for delts but rather concentrate on side & rear delts with raises (so 2 exercises)

Most pros from the 70s onwards have done like 3-5 exercises per body part, but with biceps and triceps it was almost always 3 and sometimes 2

What's kinda funny is that on the 70s and 80s they almost all did this for legs

Squat

Leg press

Leg ext

Legs curl

[Donny]

Most pros from the 70s onwards have done like 3-5 exercises per body part, but with biceps and triceps it was almost always 3 and sometimes 2

What's kinda funny is that on the 70s and 80s they almost all did this for legs

Squat

Leg press

Leg ext

Legs curl

True.. but i see no need for leg press if doing Squats or Hack Squats, Hammies are another animal as most have weak development.
Also exercises like Lunges are useful but mainly (in my opinion) near a competition) for extra cuts & development in the Quads, Hammies & Glutes.
Regardless.. one mans meat is another mans poison.

[IroNat]

6/14/24

Close grip bench press - 9 sets of 5s,4s,and 3s.
Farmers walk with various things
Pinch block
Palms up wrist curls

[IroNat]

6/17/24

Standing behind neck press - 9 sets 5s,4s & 3s
Barbell upright rows - 3x12
Plate pinches - 3 sets
Wrist curls - 3 sets each way
Neck plate front raises & harness - 1 set each

[IroNat]

6/18/24

Barbell rows - 9 sets 5s,4s and 3s
EZ bar curls - 2 sets each palms down and up
Towel hangs from pullup bar - 1 time

[IroNat]

6/19/24

Bench press - 9 sets of 5s,4s,and 3s
Farmers walk & hold - 1 trip & hold max time
Neck front plate raise & harness - Once each for max reps

[IroNat]

6/20/24

Zercher squat - 6 sets of 5,4 and 3s
Pinch block

[IroNat]

6/21/24

Close grip bench press - 9 sets of 3s,2s,and 1s.
Sledgehammer tosses
Plate tosses
Neck front plate raises & harness rear raises - 1 set max reps each

[IroNat]

6/24/24

Standing behind neck press - 8 sets 5s,4s & 3s
Barbell upright rows - 3x12
Wrist curls - 3 sets each way
Sandbag tosses - 3 sets
Neck front plate raises & harness rear raises - 3 sets max reps each

[IroNat]

6/25/24

Zercher squat - 9 sets of 5s, 4s and 3s
Pinch block
Two hand plate pinch
Plate toss

[IroNat]

6/26/24

Barbell rows - 9 sets 5s,4s and 3s
EZ bar curls - 3x15-25 each palms down and up

[IroNat]

6/27/24

Bench press - 6 sets of 5s,4s,and 3s
Farmers walk & hold with dumbbells - 2 trips & hold max time
Neck front plate raise & harness - Once each for max reps

[IroNat]

6/28/24

Zercher squat - warmups sets then 5,4,3 then two heavier holds.
Plate toss - 2 sets of max reps

I have a smooth sided 30lb plate and toss it from one hand to the other.

[IroNat]

7/1/24

Standing behind neck press - 54321 adding weight
Barbell upright rows - 3x12
Wrist curls - 3 sets each way
Sandbag tosses - 3 sets

Bought a 50lb bag of sand at HD and flip it around two handed grabbing it.