Author Topic: IroNat  (Read 144529 times)

IroNat

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Re: IroNat
« Reply #775 on: October 12, 2020, 10:52:19 AM »
10/12/20

Front squats - 4x6
Donkey calf raise - 3x20
Incline press - 12 sets of 10 reps pyramiding the weight superset Alternating behind/front of neck lat pulldowns - 12 rep sets
Rear db laterals - 3x10
Incline db curls - 3x10 superset Tricep pushdowns - 3x12
Overhead cable curls - 3x10
Wrist curls - 3 sets max reps both ways
Block pinch singles to a max


The Scott

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Re: IroNat
« Reply #776 on: October 12, 2020, 11:55:10 AM »
10/12/20

Front squats - 4x6
Donkey calf raise - 3x20
Incline press - 12 sets of 10 reps pyramiding the weight superset Alternating behind/front of neck lat pulldowns - 12 rep sets
Rear db laterals - 3x10
Incline db curls - 3x10 superset Tricep pushdowns - 3x12
Overhead cable curls - 3x10
Wrist curls - 3 sets max reps both ways
Block pinch singles to a max



Excellent!  I got off early today as I went in eary (!) and will do some light pec-dec/vertical bench press in bit.  Rest up and do the4 same with stiff-arm pulldowns/lat pulldowns.  I think 5 of these (is it a super-set? each body part should suffice and since I won't be off the ground I won't fall! 

IroNat

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Re: IroNat
« Reply #777 on: October 12, 2020, 02:03:35 PM »
Excellent!  I got off early today as I went in eary (!) and will do some light pec-dec/vertical bench press in bit.  Rest up and do the4 same with stiff-arm pulldowns/lat pulldowns.  I think 5 of these (is it a super-set? each body part should suffice and since I won't be off t is performing he ground I won't fall! 

Excellent, Scott.  Plenty of time so no need to hurry progress.

>

Supersets, tri-sets, giant sets, etc.

http://www.getbig.com/boards/index.php?topic=668787.0

The Scott

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Re: IroNat
« Reply #778 on: October 12, 2020, 02:44:39 PM »
Excellent, Scott.  Plenty of time so no need to hurry progress.

>

Supersets, tri-sets, giant sets, etc.

http://www.getbig.com/boards/index.php?topic=668787.0

Thanks, Nat!  I had forgotten the term "compound sets".  I recall what giant sets are but those would kill me now.   ;D   

IroNat

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Re: IroNat
« Reply #779 on: October 12, 2020, 04:33:11 PM »
Thanks, Nat!  I had forgotten the term "compound sets".  I recall what giant sets are but those would kill me now.   ;D   

We got to get the terminology right or it won't work.  ;)


IroNat

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Re: IroNat
« Reply #780 on: October 14, 2020, 10:18:12 AM »
10/14/20

Behind neck press - pyramid sets of 10 to a set of 8
Standing concentration curl - 6x10
Tricep pushdown - 3x12
Incline db curls - 3x10
Bench press to neck - pyramid sets of 10
Alternate db rows - 3x10
Front squats - 5x5
Leg curls - 20,10 reps
Seated calf raise - 3x15
Wrist curls - 3xMaxReps
Block pinch singles
Plate pinch singles

IroNat

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Re: IroNat
« Reply #781 on: October 17, 2020, 11:26:51 AM »
10/17/20

Leg curls - 3x10-20
Belt squats - Pyramid sets of 10
Donkey calf raise - 3x20
Incline press - Pyramid sets of 5
Stiff leg deadlift - 1x18
Incline db curls - 5x10 superset Tricep pushdowns - 5x12
Wrist curls - 3 sets max reps both ways
Block pinch singles to a max

IroNat

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Re: IroNat
« Reply #782 on: October 19, 2020, 07:26:10 AM »
10/19/20

Leg curls - 3x10-15
Front squats - Pyramid sets of 5
Seated calf raise - 4x15
Seated press behind neck - Pyramid sets of 5
Lat pulldowns front and behind neck - 5x12
Stiff leg deadlift - 1x20
Flat db flyes - 3x12
Incline db curls - 4x10 superset Tricep pushdowns - 4x12
Wrist curls - 3 sets max reps both ways
Block pinch singles

IroNat

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Re: IroNat
« Reply #783 on: October 21, 2020, 07:28:58 AM »
10/21/20

Leg curls - 3x10-15
Incline barbell press - pyramid to 5x5
Seated calf raises - 5x15
Lat pulldown front & rear - 5x12
Stiff leg deadlift - 1x12
Incline db curls - 3x8-10
Belt squats - 1x15
Wrist curls - both ways 3xmax reps
Block pinches - singles

IroNat

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Re: IroNat
« Reply #784 on: October 26, 2020, 07:43:54 AM »
My left heel is really sore from plantars faciitis so have to bite the bullet and train around it.  Going to the podiatrist and getting a cortisone shot did not help.
So I'm crutching around and taking ibuprofen.  Today it felt better (without ibuprofen) than it has for awhile so the forced rest is helping.

10/24/20

Seated db press - 3x10
Seated flat db flyes - 3x12
Db concentration curls - 3x10
Lat pulldowns front and rear - 3x12
Plate wrist curls - 3xmax reps
Block pinches - 10 singles

10/25/20

Stiff leg deadlifts - 1x14

IroNat

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Re: IroNat
« Reply #785 on: October 28, 2020, 07:55:55 AM »
10/28/20

Incline db press - 4x10-25
Db rows - 3x12
Incline db curls - 3x10