IroNat

[IroNat]

8/21/26

Deadmill backward walking - 5 min
Tib raises - 2x25
FHL calf raise - 2x25
Seated calf raise - 2x25
Leg extensions - 50 reps total
Leg curls - 50 reps total
Split squats - 2x20

Dips - 5 sets
Wide lat pulldowns - 5 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 3 sets

Neck plate raise & neck harness - 50 reps total each
Grip stuff light
Knee ups -  2x25

[IroNat]

8/23/26

Deadmill backward walking - 10 min
Tib raises - 2x25
FHL calf raise - 2x25
Seated calf raise - 2x25
Leg extensions - 50 reps total
Leg curls - 50 reps total
Split squat stretch - 3x10

8/24/26

Deadmill backward walking - 10 min
Split squat stretch - 3x10
Dips - 5 sets
Wide lat pulldowns - 5 sets
Upright rows - 3 sets
Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets
Stiff leg deadlifts - 3 sets
Neck plate raise & neck harness - 50 reps total each
Knee ups -  2x25

[IroNat]

8/26/26

Deadmill backward walking - 5 min
Tib raises - 2x25
FHL calf raise - 1x25
Seated calf raise - 1x25
Leg extensions - 2 sets
Leg curls - 2 sets
Split squats - 2x20

Dips - 3 sets
Wide lat pulldowns - 3 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 2 sets

Neck plate raise & neck harness - 50 reps total each
Grip stuff heavy
Knee ups -  2x25

[IroNat]

8/28/26

Deadmill backward walking - 5 min
Tib raises - 2x25
FHL calf raise - 1x25
Seated calf raise - 1x25
Leg curls - 2 sets

Dips - 3 sets
Wide lat pulldowns - 3 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 2 sets

Neck plate raise & neck harness - 50 reps total each
Grip stuff light
Knee ups -  2x25

[IroNat]

8/31/26

Deadmill backward walking - 5 min
Tib raises - 5x25
FHL calf raise - 5x25
ATG free squats - 5x20

Dips - 5 sets
Wide lat pulldowns - 5 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 2 sets

Neck plate raise & neck harness - 50 reps total each
Grip stuff heavy
Knee ups -  2x25

[IroNat]

9/2/26

Deadmill backward walking - 5 min
Tib raises - 3 sets
FHL calf raise - 1 set failure
Lunges - 3 sets

Dips - 3 sets
Wide lat pulldowns - 3 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 1 set of 15

Neck plate raise & neck harness - 50 reps total each
Grip stuff heavy
Knee ups -  2x25

[IroNat]

9/4/26

Deadmill backward walking - 5 min
Tib raises - 3 sets
FHL calf raise - 1 set failure
Goblet squats - 2 sets

Weighted Dips - 3 sets
Wide lat pulldowns - 3 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 1 set of 15

Neck plate raise & neck harness - 50 reps total each
Grip stuff heavy
Knee ups -  2x25

[wes]

9/4/26

Deadmill backward walking - 5 min
Tib raises - 3 sets
FHL calf raise - 1 set failure
Goblet squats - 2 sets

Weighted Dips - 3 sets
Wide lat pulldowns - 3 sets
Upright rows - 3 sets

Bent over tricep extensions - 3 sets
EZ drag curls - 3 sets

Stiff leg deadlifts - 1 set of 15

Neck plate raise & neck harness - 50 reps total each
Grip stuff heavy
Knee ups -  2x25

Good stuff Nat...........lots of volume!!

[IroNat]

Good stuff Nat...........lots of volume!!

Thanks, pal!

[IroNat]

9/7/26

Deadmill - 5 min
Tib raises - 2x25
FHL calf raise - 1 set failure
Weighted dips - 5 sets
EZ drag curls - 5 sets
Upright rows - 3 sets
Neck stuff
Grip stuff

[IroNat]

9/9/26

Deadmill - 5 min
Tib raises - 2x25
1 leg calf raise - 1 set failure
Weighted dips - 5 sets superset EZ drag curls - 5 sets
Upright rows - 3 sets
Neck stuff
Grip stuff

[wes]

Nice going Nat....I have to try to remember to start doing some Tibialis work.

[IroNat]

Nice going Nat....I have to try to remember to start doing some Tibialis work.

I have one of those little tib machines but often just do it leaning back against a wall which is how I did it today.

[IroNat]

 

[wes]

I never saw Samsons Gym............too busy competing and then a 4 hour drive back home......stayed in a few hotels a couple of times......just too tired.

I competed in Syracuse and Buffalo also as well as New York City a few times......I`ve got a good story about Syracuse and IFBB Pro Jeremy Freeman who runs the show I`ll tell you sometime but in essence he can kiss my ass.

I used to do my Tibia work seated with heels on a block or a thick plate,legs extended a bit, and a 45 pound plate on my insteps, and just raised my toes as high as possible.......it worked great but you have to start off slow to avoid shin splints......I`ll try your version tomorrow which is my leg day.