Author Topic: IroNat (Read 548200 times)

IroNat · « **Reply #1675 on:** June 29, 2023, 06:03:20 AM »

6/29/23

Bench press - 7x2 and 3x6
Wide lat pulldown - 3x12
Alternate db curls - 3x6
Tricep v-bar pushdowns - 3x10
Barbell curls - 3x8-10
Grip stuff

IroNat · « **Reply #1676 on:** July 02, 2023, 06:33:17 AM »

7/2/23

Muscle clean & press - 9x2
Pendlay row - 5x3
Barbell curls - 5x6-12
1 leg calf raise & Tib raise - 3xMaxReps
Grip stuff

IroNat · « **Reply #1677 on:** July 04, 2023, 06:08:15 AM »

7/4/23

Leg extensions - 2x20
Squats - 8x2
Leg curls - 40 reps
Alternate db curls - 40 reps
Barbell curls - 40 reps
Bench press - 8x2
Bentover tri extensions - 40 reps
Band side laterals - 2x20
Band rear laterals - 2x20
Grip stuff

IroNat · « **Reply #1678 on:** July 06, 2023, 08:21:38 AM »

7/6/23

Muscle clean & press - 8x2
Clean pull - 8x2
Barbell curl - 40 reps

IroNat · « **Reply #1679 on:** July 07, 2023, 08:18:28 AM »

7/7/23

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way

IroNat · « **Reply #1680 on:** July 08, 2023, 11:45:38 AM »

7/8/23

Leg extensions - 2x20-25
Squats - 8x2 with 4 min rests
Leg curls - 40 reps
Bench press - 8x2 with 4 min rests
Band side laterals - 3x20
Band rear laterals - 3x20
1 leg calf raise - 3 sets max reps

7/10

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way

IroNat · « **Reply #1681 on:** July 11, 2023, 10:12:25 AM »

7/11/23

Muscle clean & press - 8x2
Clean pulls - 8x2

JackTheRipper · « **Reply #1682 on:** July 12, 2023, 12:49:59 AM »

Quote from: IroNat on July 11, 2023, 10:12:25 AM

7/11/23

Muscle clean & press - 8x2
Clean pulls - 8x2

I know what a clean & press is but what is a muscle clean & press?

IroNat · « **Reply #1683 on:** July 12, 2023, 03:22:43 AM »

Quote from: JackTheRipper on July 12, 2023, 12:49:59 AM

I know what a clean & press is but what is a muscle clean & press?

IroNat · « **Reply #1684 on:** July 12, 2023, 07:04:03 AM »

7/12

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way
Rode bike 8 miles

IroNat · « **Reply #1685 on:** July 13, 2023, 07:25:57 AM »

7/13/23

Squats - 5x5
1 leg calf raise - 3xMaxReps

7/14/23

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way

IroNat · « **Reply #1686 on:** July 17, 2023, 08:03:11 AM »

7/17/23

Muscle clean & press - 8x2
Clean pull - 8x2
Barbell curl - 40 reps

Adding a little weight every workout until I hit the wall.
Do this workout in my garage as I need the headroom to press.
Very hot and humid.
I have a big floor fan that I have running.
Loud. Sounds like an airplane.

IroNat · « **Reply #1687 on:** July 18, 2023, 01:20:49 PM »

7/18/23

Grip - Pinch block, finger curls, wrist curls
Neck front plate raises
Neck harness

IroNat · « **Reply #1688 on:** July 19, 2023, 07:57:10 AM »

7/19/23

Leg extensions - 2x20
Squats - 5x5 with 5 min rests
Leg curls - 40 reps
Alt db curls superset V-bar cable tricep pushdowns - 4x8-10
Seated calf raise - 3x15-20

7/20/23

Pinch block - 3x3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way
Ab crunches
Leg raises
Neck plate raises & harness

IroNat · « **Reply #1689 on:** July 21, 2023, 06:50:36 AM »

7/21/23

Muscle clean & press - 8x2
Clean pull - 8x2
Ab crunches
Leg raises

JackTheRipper · « **Reply #1690 on:** July 21, 2023, 07:03:59 AM »

Quote from: IroNat on July 21, 2023, 06:50:36 AM

7/21/23

Muscle clean & press - 8x2
Clean pull - 8x2
Ab crunches
Leg raises

why after clean & press ?

IroNat · « **Reply #1691 on:** July 22, 2023, 12:57:25 PM »

Quote from: JackTheRipper on July 21, 2023, 07:03:59 AM

why after clean & press ?

Convenience really, Jack.

I have it all set up with the bar after doing the presses.

IroNat · « **Reply #1692 on:** July 23, 2023, 08:33:25 AM »

7/23/23

Pinch block - 3x2-3
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way 15-20
Neck plate raises & harness
Behind neck press and Bench press to neck - just the bar, 2 sets 20-30 reps each

IroNat · « **Reply #1693 on:** July 24, 2023, 06:05:11 AM »

7/24/23

Leg extensions - 3x20
Squats - 5x5 with 5 min rests
Leg curls - 40 reps over 5 sets
1 leg calf raise - 3xMaxReps
Seated calf raise - 3x15

later...robc style...

Alt db curls superset Bentover tri extensions - 8x10
Db hammer curls superset V- bar tri pushdowns - 8x10

IroNat · « **Reply #1694 on:** July 26, 2023, 07:07:57 AM »

7/26/23

Muscle clean & press - 8x2
Clean pull - 4x2
Behind neck press and Bench press to neck - just the bar, 2 sets 20-30 reps each

IroNat · « **Reply #1695 on:** July 27, 2023, 11:12:35 AM »

7/27/23

Pinch block - 5x2
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way 15-20
Neck plate raises & harness - 3xMaxReps each
1 leg calf & Seated calf - 3xMaxReps each

IroNat · « **Reply #1696 on:** July 29, 2023, 05:38:00 AM »

7/29/23

Leg extensions - 2x20
Squats - 5x5 with 5 min rests
Leg curls - 40 reps over 4 sets
Seated behind neck press superset Alt db curls - 2 sets
Bench press to neck superset Zottman curls - 2 sets
Ab crunches & Leg raises

IroNat · « **Reply #1697 on:** July 31, 2023, 06:28:38 AM »

7/30/23

Pinch block - 5x2
Finger bar curls - 3x15-20
Wrist curls - 3 sets each way 15-20
Neck plate raises & harness - 3xMaxReps each

7/31/23

Muscle clean & press - 8x2
Clean pull - 4x2
Barbell shrugs - 4x12-15
Barbell curls - 4x10-12

IroNat · « **Reply #1698 on:** August 03, 2023, 07:11:46 AM »

8/3/23

Squats - Sets of 5 to a top set of 5
Leg curls - Sets of 10 to a top set of 6
1 leg calf raise - 3xMaxReps
Seated calf raise - 3xMaxReps
Rode bike 5 miles
later...
Bench press - Sets of 2 to a top set of 2

The Scott · « **Reply #1699 on:** August 03, 2023, 07:50:02 AM »

Quote from: IroNat on August 03, 2023, 07:11:46 AM

8/3/23

Squats - Sets of 5 to a top set of 5
Leg curls - Sets of 10 to a top set of 6
1 leg calf raise - 3xMaxReps
Seated calf raise - 3xMaxReps
Rode bike 5 miles

Well done, my friend!