IroNat

[IroNat]

IroNat nice but you need to eat less eggs

Thanks, Donny!

[Donny]

Thanks, Donny!

Thanks for the link

[IroNat]

9/29/26

1 leg calf - 2 sets
Tib raises - 2 sets
Free squats - 2 sets
Single leg extension - 2 sets
Leg curls - 2 sets
Romanian deadlifts - 2 sets
Farmers walk - 240 feet
Kneeups - 2x30

This took 31 minutes.

[IroNat]

9/30/26

Weighted dips - 3 sets
Incline db flyes - 2 sets
Medium grip front lat pulldowns - 2 sets
Close grip front lat pulldowns - 2 sets
Upright barbell rows - 2 sets
Rear db laterals - 2 sets
Stick twists - 2 minutes

This took 26 minutes.
30-45 second rests between sets.

[wes]

9/30/26

Weighted dips - 3 sets
Incline db flyes - 2 sets
Medium grip front lat pulldowns - 2 sets
Close grip front lat pulldowns - 2 sets
Upright barbell rows - 2 sets
Rear db laterals - 2 sets
Stick twists - 2 minutes

This took 26 minutes.
30-45 second rests between sets.

NICE AND INTENSE !!!

[IroNat]

NICE AND INTENSE !!!

Mucho appreciano, Senor Wes!

[IroNat]

10/2/26

All 2 sets to failure:
Bentover cable v-bar tricep extensions
Incline db curls
Tricep cable -bar pushdowns
EZ bar drag curls
Lying db tricep extensions
EZ bar palms up curls

Grip machine - 3,3, then max reps
Block pinch - 2 holds
Pipe twists
Wrist roller

[IroNat]

10/4/26

Calves & Upper Legs (forgot to post)

10/5/26

Chest & back

All 2 working sets to failure with short rests:

Incline Bb press
Weighted dips
Incline flyes
Medium grip lat pulldowns
Close grip lat pulldowns
Incline bench db rows

Stick twists - 1 min

28 minutes

[IroNat]

10/7/26

Shoulders, Arms, Neck, Grip

All 2 sets to failure:
Overhead press
Upright rows
Rear db laterals
Bentover v-bar tri extensions
V-bar tri pushdowns
Lying db tri extensions
Incline db curls
EZ bar drag curls
EZ bar reverse curls

Neck harness & Plate front raises - 1 set failure
Grip machine - 5,5,7
Block pinch - 1 set failure
Wrist roller - 1 set failure

[IroNat]

10/9/26

Calves & Upper Legs

1 leg calf - 2 sets
Seated calf - 2 sets
Tib raises - 2 sets
Zercher squats - 2 sets
Single leg extension - 2 sets
Leg curls - 2 sets
Romanian deadlifts - 2 sets
Farmers walk - 160 feet
Kneeups - 3x30

[IroNat]

10/10/26

All 1 set to failure

Incline Bb press
Incline flyes
Flat bench press
Weighted dips
Medium grip lat pulldown
Close grip lat pulldown
Behind neck lat pulldown
Incline bench db row

Stick twists - 2 minutes

33 minutes

>

How I did my reps:

Do reps until positive failure, then rest 3-5 seconds and do as many more reps as you can ( usually 3-5 reps).