Author Topic: IroNat  (Read 130114 times)

IroNat

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Re: IroNat
« Reply #600 on: May 05, 2020, 10:33:29 AM »
5/5/20 1 leg calf raises bodyweight - 3xMaxReps

IroNat

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Re: IroNat
« Reply #601 on: May 06, 2020, 06:09:12 AM »
5/6/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
Incline barbell press
Seated behind neck press
Upright rows
Barbell shrugs
Flat flyes
Wide lat pulldowns to front
Reverse grip lat pulldowns
Barbell rows
Seated db curls
Reverse grip EZ bar curls
Close grip bench press
Lying DB tricep extensions
Kneeups - 30 seconds

IroNat

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Re: IroNat
« Reply #602 on: May 08, 2020, 02:13:43 PM »
5/8/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
Standing barbell calf raises - 3x10-20
Seated calf raises - 3x10-15
Incline barbell press
Seated behind neck press
Flat flyes
Upright rows
Barbell shrugs
Wide lat pulldowns to front
Reverse grip lat pulldowns
Barbell rows
Incline db curls
Barbell curls
Close grip bench press
EZ bar skull crushers
Kneeups - 30 seconds

51 sets.
Should have listened to my body and taken another day of rest.  Taking the next two days off minimum.

IroNat

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Re: IroNat
« Reply #603 on: May 11, 2020, 06:58:49 AM »
5/11/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
1 leg calf raises - 3x10-25
Seated calf raises - 3x10-15
Incline barbell press
Wide lat pulldowns to front
Seated behind neck press
Reverse grip lat pulldowns
Flat flyes
Upright rows
Barbell rows
Close grip bench press
Concentration curls
Kneeups - 30 seconds

42 sets.
Changed up the order. 
Dropped shrugs since I did upright rows and they both hit the traps.
Did only one bicep since I did pulldowns and rows which hit the biceps.
Did only one tricep exercise since I did other pressing exercises that also hit the triceps.

IroNat

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Re: IroNat
« Reply #604 on: May 14, 2020, 07:46:41 AM »
5/14/20

All exercises 3x12 unless otherwise indicated.

Single leg extensions - 2x20
Leg curls
Barbell squats
Standing calf raises
Seated calf raises
Incline barbell press
Wide lat pulldowns to front
Seated behind neck press
Barbell rows
Flat flyes
Upright rows
Reverse grip lat pulldowns
Close grip bench press
Hammer curls
Lying db tricep extensions
Kneeups - 40 seconds

45 sets.

IroNat

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Re: IroNat
« Reply #605 on: May 17, 2020, 09:51:36 AM »
5/17/20

All exercises 3x12 unless otherwise indicated.

Stick twists - 10 minutes
Kneeups - 40 seconds
Leg curls
Barbell squats
1 leg calf raises - 3x10-25
Seated calf raises - 3x10-15
Low incline barbell press superset Wide lat pulldowns to front
Db flyes superset Db Rows
Seated behind neck press
Upright rows
Close grip barbell curls superset Close grip bench press
Wide grip barbell curls superset 45 degree incline EZ bar French press

44 sets.

IroNat

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Re: IroNat
« Reply #606 on: May 20, 2020, 06:52:38 AM »
5/20/20

All exercises 3x12 unless otherwise indicated.

Stick twists - 5 minutes
Kneeups - 40 seconds
Leg curls superset Barbell squats
Standing calf raises superset Seated calf raises
Low incline barbell press superset Wide lat pulldowns to front
Db flyes superset Barbell Rows
Seated behind neck press superset Close grip barbell curls
Triset - Upright rows / EZ bar skullcrushers / Wide grip barbell curls

44 sets.

IroNat

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Re: IroNat
« Reply #607 on: May 22, 2020, 07:04:44 AM »
5/22/20

All exercises 3x12 unless otherwise indicated.

Stick twists - 3 minutes
Lying leg raises - 30 reps
Leg curls superset Barbell squats
1 leg calf raises superset Seated calf raises
Incline barbell press superset Wide lat pulldowns to front
Flat flyes superset Db rows
Seated behind neck press superset Close grip barbell curls
Upright rows superset Close grip bench press
Wide grip barbell curls

41 sets.

12 reps per set is my target.  Do I always get 12 reps?  No.  On the close grip bench I did 12,12,8.  I go to a rep or two before failure.
On the Close grip barbell curls I got 15 reps on the first two sets and a few less reps on the last set.
Every day is different depending on how I feel.
Sometimes I do the reps slower and sometimes faster. 
On the flyes today I contracted the pecs strongly at the top on each rep. 

IroNat

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Re: IroNat
« Reply #608 on: May 24, 2020, 12:07:14 PM »
5/24/20

All exercises 3x12 unless otherwise indicated.

Wide barbell curls
Upright rows superset Close grip bench
Seated behind neck press superset Close grip barbell curls
Flat flyes superset Barbell rows
Incline barbell press superset Wide lat pulldowns to front
Standing calf raises superset Seated calf raises
Split squats
Leg Curls
Kneeups - 40sec
Stick twists - 2 minutes

41 sets.

For kicks I reversed the order of the bodyparts.

IroNat

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Re: IroNat
« Reply #609 on: May 27, 2020, 07:05:33 AM »
5/27/20

All exercises 3x12 unless otherwise indicated.

Kneeups - 40 seconds
Standing bodyweight calf raises - 3x100
Seated calf raises - 3x10-15
Leg curls
Barbell squats
Low incline barbell press 30 degrees
Wide lat pulldowns to front using hooks
Seated behind neck press
Db Rows
Db flyes
Wide grip upright rows
Close grip barbell curls superset EZ bar lying tricep extensions
Barbell wrist curls both ways - 3xMax reps each way

43 sets.

I always train my legs and calves first in my workout so I don't skip them.

Larger bodyparts first and smaller bodyparts last in a full body workout.  That's the way I do it but not everybody does that.  Steve Reeves trained his delts first because he wanted to concentrate on the wide upper body look.  Doing legs last is tough because your energy is low by the end of the workout.  He had naturally good legs so it worked for him.

If you have trouble getting a pump in your calves try doing 100 reps sets of bodyweight calf raises.  3-5 sets.  Rest only 30 sec. between sets.  If you can't get 100 reps do as many as you can and then do some burns (partial reps) until you stall out.
Do them on a raised block or 2x4.  Do this everyday for a week.  It will "wake up" your calves and gets the blood into them.
Your calves won't grow if you don't get a pump.