Author Topic: IroNat  (Read 291268 times)

IroNat

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Re: IroNat
« Reply #1825 on: February 13, 2024, 05:41:16 AM »
2/13/24

Belt squat - 3x12
Standing calf raise - 3x20
Flat db fly - 3x12
Barbell row - 3x12
Standing db press - 3x12
Tricep v-bar cable pushdown - 3x12
Db preacher curl - 3x12
Wrist curls both ways - 2x20 superset

IroNat

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Re: IroNat
« Reply #1826 on: February 14, 2024, 06:03:35 AM »
2/14/24

Leg extensions - 3x12
Leg Curls - 3x12
Seated calf raise - 3x20
1 arm cable crossover - 3x12
Wide lat pulldown - 3x12
Db rear raises - 3x12
Lying EZ bar tricep extension - 3x12
Db spider curls - 3x12
Wrist roller - 3x6
Stomach vacuums - 3x12 2 second holds

IroNat

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Re: IroNat
« Reply #1827 on: February 15, 2024, 06:45:07 AM »
2/15/24

Belt squat - 3x12
Standing calf raise - 3x20
Bench press to neck - 3x12
EZ bar pullovers - 3x12
Upright rows - 3x12
Tricep v-bar cable pushdown - 3x12
Zottman curl - 3x12

IroNat

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Re: IroNat
« Reply #1828 on: February 16, 2024, 05:31:13 AM »
2/16/24

Leg extensions - 3x15-20
Leg curls - 3x12
Seated calf raise - 3xMaxReps
Incline db fly - 3x12
Close grip pulldowns - 3x12
Rear db raises - 3x12
Bent over v-bar cable tri ext - 3x12
Barbell curls - 3x12-16
Wrist curls both ways - 2x20-30 supersets
Stomach vacuums - 3x12x2 second holds

IroNat

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Re: IroNat
« Reply #1829 on: February 19, 2024, 06:59:10 PM »
No training this week.

System recharge.

IroNat

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Re: IroNat
« Reply #1830 on: February 26, 2024, 05:13:54 PM »
2/26/24

Leg extensions - 3x15
Leg curls - 3x12
Seated calf raise - 3x20-25
Bench to neck - 3x12
Wide grip pulldowns - 3x12
Db press - 3x12
Skullcrushers - 3x12
Close grip EZ bar curls - 3x12

oldtimer1

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Re: IroNat
« Reply #1831 on: February 26, 2024, 06:55:29 PM »
Back from vacation?

IroNat

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Re: IroNat
« Reply #1832 on: February 27, 2024, 10:28:07 AM »
Back from vacation?

Got back yesterday around 4pm.

Did not reach 70 degrees any day.  Sunny though.  No rain.

Ate all the things I don't usually eat.

A relative of mine lives down there so made a visit.

IroNat

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Re: IroNat
« Reply #1833 on: February 27, 2024, 10:32:25 AM »
2/27/24

Barbell half squats - 3x12
Standing calf raise - 3x20-25
Bench to neck - 3x12
Barbell rows - 3x12
Standing barbell press - 3x12
Wide grip barbell curls - 3x12
Tricep pushdowns - 3x12
Wrist curls both ways superset - 2x20-30 each way

IroNat

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Re: IroNat
« Reply #1834 on: February 28, 2024, 06:44:14 AM »
2/28/24

Leg extensions - 3x15
Leg Curls - 3x12
Seated calf raise - 3x20
Flat db flyes- 3x12
Straight arm pulldown - 3x12
Upright barbell rows - 3x12
Bent over v-bar tricep extension - 3x12
Zottman curls - 3x12
Roman chair situps - 3 sets

IroNat

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Re: IroNat
« Reply #1835 on: February 29, 2024, 06:29:37 AM »
2/29/24

Barbell half squats - 3x12
Standing calf raise - 3x20-25
Bench to neck - 3x12
Triangle bar lat pulldown - 3x12
Rear db raises - 3x12
Incline EZ bar tricep extension - 3x12
Db concentration curls - 3x12
Wrist roller - 1 set
Neck plate front raises & harness rear raise - 1 set each way
Stomach vacuums

********************************************
Training whole body 5 days a week.
You keep the volume low...no more than 3 work sets per bodypart...reps 8-12.
Stay a rep or two from failure.
Change up the exercises everyday.
Will see how it goes but so far so good.

IroNat

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Re: IroNat
« Reply #1836 on: March 01, 2024, 06:41:44 AM »
3/1/24

Leg extensions - 3x12
Leg Curls - 3x12
Seated calf raise - 3x20
Seated barbell press - 3x12
Barbell rows - 3x12
Incline db flyes - 3x12
Tricep v-bar pushdowns - 3x12
Db preacher curls - 3x12
Lever bar wrist - 1 set each way, each hand, 4 sets total (4 ways)
Neck plate front raises & harness rear raise - 1 set each way
Roman chair situps - 1 set ( I sit sideways on a bench with feet under barbell)

1 hour.

IroNat

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Re: IroNat
« Reply #1837 on: March 03, 2024, 01:33:21 PM »
3/3/24

Barbell half squats - 3x12
Standing calf raise - 3x20-25
Standing barbell press - 3x12
Barbell rows - 3x12
Bench to neck - 3x12
Skull crushers - 3x12
Reverse grip barbell curls - 3x12
Roman chair situps - 1 set

IroNat

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Re: IroNat
« Reply #1838 on: March 04, 2024, 06:05:22 AM »
3/4/24

Leg extensions - 3x12
Leg Curls - 3x12
Seated calf raise - 3x20
Upright row - 3x12
Wide lat pulldown - 3x12
Flat db flyes - 3x12
Bent over tricep v-bar extensions - 3x12
EZ bar close grip curls - 3x12
Neck plate front raises & harness rear raise - 1 set each way


IroNat

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Re: IroNat
« Reply #1839 on: March 05, 2024, 07:27:45 AM »
3/5/24

Seated barbell press - 3x12
Leg extensions - 3x12
Leg Curls - 3x12
1 leg calf raise - 3x amrap
Incline Bb press to neck - 3x12
1 arm lat pulldown palm up - 3x12
Tricep pushdowns - 3x12
Wrist curls both ways - 2 supersets x15-30 reps
Neck plate and harness raises - 1 set each amrap
Roman chair situps x 1 set amrap


IroNat

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Re: IroNat
« Reply #1840 on: March 06, 2024, 06:19:13 AM »
3/6/24

Leg extensions - 3x12
Leg Curls - 3x12
Seated calf raise - 3x20
Incline Bb press to neck - 3x12
Close grip triangle bar pulldown - 3x12
Upright row barbell - 3x12
Incline EZ bar tricep extensions - 3x12
Incline db curls - 3x12
Sledgehammer toss - 1 set max reps

The Scott

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Re: IroNat
« Reply #1841 on: March 06, 2024, 09:16:18 AM »
3/6/24

Leg extensions - 3x12
Leg Curls - 3x12
Seated calf raise - 3x20
Incline Bb press to neck - 3x12
Close grip triangle bar pulldown - 3x12
Upright row barbell - 3x12
Incline EZ bar tricep extensions - 3x12
Incline db curls - 3x12
Sledgehammer toss - 1 set max reps

Looks great, Nat!   No training for almost 2 weeks now.  More physical problems keep me from training  but I remain deliriously optimistic.  ;D   I realize that most if not all of my problems are caused by my memory/ego of what was instead of accepting what is and then adjusting my training accordingly. 

I do NOT want to pull a bhanky.  Dammit!  That sounds fooking G R O S S!   ;D

IroNat

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Re: IroNat
« Reply #1842 on: March 07, 2024, 08:25:13 AM »
3/7/24

Leg extensions - 3x12
Leg Curls - 3x12
1 leg calf raise - 3x amrap
Seated barbell press - 3x12
Wide lat pulldown - 3x12
Flat db flyes - 3x12
Tricep pushdowns - 3x12
Db spider curls - 3x12
Neck plate and harness raises - 1 set each amrap



IroNat

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Re: IroNat
« Reply #1843 on: March 07, 2024, 08:27:13 AM »
Looks great, Nat!   No training for almost 2 weeks now.  More physical problems keep me from training  but I remain deliriously optimistic.  ;D   I realize that most if not all of my problems are caused by my memory/ego of what was instead of accepting what is and then adjusting my training accordingly. 

I do NOT want to pull a bhanky.  Dammit!  That sounds fooking G R O S S!   ;D

You were doing good.  What happened?

IroNat

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Re: IroNat
« Reply #1844 on: March 11, 2024, 06:27:15 AM »
3/11/24

Barbell half squats - 3x12
Seated calf raise - 3x20-25
Bench to neck - 3x12
Barbell rows - 3x12
Wide grip upright row - 3x12
Bent over v-bar cable tri extension - 3x12
Straight bar curls - 3x12
Wrist curls both ways superset - 2x20-30
Neck plate & harness - 1 set each max reps
Roman chair situps - 1 set max reps


IroNat

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Re: IroNat
« Reply #1845 on: March 12, 2024, 05:50:21 AM »
3/12/24

Leg extensions - 3x15
Leg Curls - 3x12
1 leg calf raise - 3x amrap
Seated barbell press - 3x12
Wide lat pulldown - 3x12
Incline db flyes - 3x12
Tricep pushdowns - 3x12
Db concentration curls - 3x12
Lever bar

IroNat

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Re: IroNat
« Reply #1846 on: March 13, 2024, 10:43:10 AM »
3/13/24

Leg extensions - 3x15
Leg curls - 3x12
Seated calf raise - 3x20-25
Bodyweight dips - 3xmax reps
Close grip triangle bar pulldowns - 3x12
Wide grip upright row - 3x12
Skullcrushers with EZ bar - 3x12
EZ bar seated curls - 3x12
Wrist curls both ways superset - 1xmax reps
Neck plate & harness - 1 set each max reps
Roman chair situps - 1 set max reps

IroNat

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Re: IroNat
« Reply #1847 on: March 14, 2024, 08:12:24 AM »
3/14/24

Standing barbell press - 3x12
Jefferson squat - 3x12
1 leg calf raise - 3x amrap
Barbell row - 3x12
Flat bench to neck - 3x12
Close grip bench - 3x12
Wrist curls both ways - 1x amrap