IroNat

[IroNat]

9/3/23

Leg extensions - 4x15-20
Leg curls - 4x8-10
1 leg calf raise - 4x12-15
Close grip lat pulldown - 4x15
Db incline flyes - 4x12-15
Db side raises - 4x8-10
Incline db curls - 4x8-12
Bent over tricep extensions - 4x10-12
Grippers - 4 sets
Neck plate front raise - 1 set

All set to concentric failure.
1 min rests

[IroNat]

9/4/23

Leg extensions - 3x15-20
Leg curls - 3x8-10
Seated calf raise - 3x12-15
Pullups - 3x5
Wide grip bench press - 3x12
Db press - 3x8-12
Db concentration curls - 3x8-12
Tricep v-bar pushdowns - 3x12-20
Pinch block - 3x3
Neck harness - 1 set

All set to concentric failure.
1 min rests

[IroNat]

9/5//23

Leg extensions - 3x15-20
Leg curls - 3x8-10
1 leg calf raise - 3x12-15
Flat fly - 3x12
Wide lat pulldown,- 3x12
Upright rows - 3x8-10
Stiff leg DL - 2x8
Bent over tri ext - 3x12-15
C!ose grip Bb curls - 3x 8-10
Wrist roller

[wes]

Another good one goes into  the books Nat !!

[IroNat]

Thanks, muchacho.

[IroNat]

9/8/23

Leg extensions - 3x15-20
Leg curls - 3x8-10
Stiff leg DL - 3x8
Seated calf raise - 3x12-15
Chin ups - 3x6
Wide grip bench to neck - 3x12
Db side raises - 3x8-10
EZ bar close grip curls - 3x8-12
Tricep pushdowns -3x12-15
Grippers - 3 sets
Neck plate front raise - 1 set

[IroNat]

9/9/23

Leg extensions - 3x15-20
Leg curls - 3x8-10
Stiff leg DL - 3x10
1 leg calf raise - 3x15
Alternate grip pull ups - 3x6
Db press - 3x12
Incline db fly - 3x20
Incline db curls - 3x8-12 superset Bent over tricep extensions -3x12-15
Pinch block - 3x3
Neck harness rear raise - 1 set

[IroNat]

9/10//23

Leg extensions - 3x20-25
Leg curls - 3x8-12
Conventional DL - 3x8
Seated calf raise - 3x12-15
Wide lat pullown - 3x12-15
Incline bench - 3x12
Band rear laterals - 3x30
Db concentration curls - 3x12 superset Tri pushdowns - 3x12-15
Wrist roller

[wes]

Good workouts brother Nat......I have to start using my Wrist Roller again......love it but now that I`m at the gym I keep forgetting to put it in my gym bag. 

Bad case of CRS (Can`t Remember Shit) 

Keep cranking `em out Nat!! 

[IroNat]

Good workouts brother Nat......I have to start using my Wrist Roller again......love it but now that I`m at the gym I keep forgetting to put it in my gym bag. 

Bad case of CRS (Can`t Remember Shit) 

Keep cranking `em out Nat!! 

 

[IroNat]

9/11/23

Leg extensions
Leg curls
DL - 1x15
1 leg calf raise
Wide lat pulldown
Chin ups
Wide grip bench to neck
Db side raises
Bent over tricep extensions
Grippers - 3 sets
Neck plate raise

Everything 1 set to failure unless otherwise indicated.

[IroNat]

9/13/23

Leg extensions
Leg curls
DL
Seated calf raise
Wide lat pulldown
Dips
Db press
Close grip Bb curls
Tricep pushdowns
Wrist roller
Neck harness rear raise

Everything 1 set to failure unless otherwise indicated.

[wes]

 

[IroNat]

9/17/23

Leg extensions
Leg curls
Standing calf
Deadlift
Neck plate front raise

All 1 set max reps

[IroNat]

9/24/23

Leg extensions
Deadlift
1 leg calf raise
Bb curls
Tri v-bar pushdowns
Pinch block
Neck harness rear raise

A few warmup sets then 1 set to failure.

[IroNat]

9/27/23

Farmers walk
1 leg calf raise
Seated calf
Tricep pushdowns
Barbell curls
Grippers
Neck plate front raise

Generally 2-3 progressive warmup sets and then a top set to failure.

[wes]

9/27/23

Farmers walk
1 leg calf raise
Seated calf
Tricep pushdowns
Barbell curls
Grippers
Neck plate front raise

Generally 2-3 progressive warmup sets and then a top set to failure.

COOL  !!

[img]http://www.getbig.com/boards/index.php?action=dlattach;topic=646168.0;attach=1463069;image/img]

[IroNat]

10/1/23

Muscle clean & press
Deadlift
Barbell curls
Tricep v-bar pushdowns
1 leg calf
Seated calf
Neck harness rear raise
Wrist roller

Warmup sets and then 1 set max reps.

[IroNat]

10/4/23

Leg extension
Leg curl
1 leg calf raise
Seated calf raise
Incline bench
Chins
Upright rows
Farmers walk
Pinch block
Neck plate front raise

Warmup sets then 1 set max reps

[IroNat]

10/7/23

Muscle clean & press - Sets of 5 for 40 minutes with 30-60 second rests

[wes]

Enjoy the rest of your weekend my friend.

[IroNat]

Enjoy the rest of your weekend my friend.

You too my iron brother.

[IroNat]

10/9/23

Deadlifts - Sets of 5
Barbell curls - 1 set max reps
1 leg calf - 1 set max reps
Seated calf - 1 set max reps

[wes]

10/9/23

Deadlifts - Sets of 5
Barbell curls - 1 set max reps
1 leg calf - 1 set max reps
Seated calf - 1 set max reps

Good stuff Nat !!

I just started doing Rack Pulls from just below the knee last week......will do them again tomorrow.....no rush to use heavy stuff just want to hit the erectors and mid back/trap area.

I was gonna go with full range deads but considering my 3 bulging discs I know my dumb self would have ended up going too heavy over time and hurting my back again.

^^^^Matt C. type of post........sorry!   

[IroNat]

10/12/23

Muscle clean & press - Sets of 5 for 40 minutes with 30-60 second rests