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Author Topic: IroNat  (Read 548305 times)

Donny

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Re: IroNat
« Reply #2025 on: December 07, 2024, 07:30:42 AM »
Quote from: IroNat on December 07, 2024, 07:18:06 AM
Had a flareup of an old elbow issue from way back so have work around it.

I'm old and falling apart, Donny.
donīt think itīs your age but your training,
you had another issue with your lower back & so therefore you do leg extensions & leg curls..i asked you about this.
Training alone in a Garage Gym is cool as long as you know what youīre doing.
Trust me Buddy i trained many people over the years when i was active as a Trainer..you are doing things wrong but of course unless you post a video so we can see it i canīt say 100%
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IroNat

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Re: IroNat
« Reply #2026 on: December 07, 2024, 08:19:18 AM »
Quote from: Donny on December 07, 2024, 07:30:42 AM
donīt think itīs your age but your training,
you had another issue with your lower back & so therefore you do leg extensions & leg curls..i asked you about this.
Training alone in a Garage Gym is cool as long as you know what youīre doing.
Trust me Buddy i trained many people over the years when i was active as a Trainer..you are doing things wrong but of course unless you post a video so we can see it i canīt say 100%

I heard you are in real life a fat tub of lard who never trains and were outed for your bullshit.

Please post a recent pic to refute this.
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IroNat

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Re: IroNat
« Reply #2027 on: December 08, 2024, 08:09:52 AM »
12/8/24

Seated behind neck press - 6x6
Wide lat horizontal pulldowns - 6x15
Seated calf raises - 3x17-25

Music: Judas Priest - Screaming For Vengeance
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IroNat

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Re: IroNat
« Reply #2028 on: December 09, 2024, 06:42:27 AM »
12/9/24

Squats - 6x6
High pulls - 6x6
1 leg calf raise - 3xMaxReps

Music: John Petrucci - Suspended Animation

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SweetDaddySiki

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Re: IroNat
« Reply #2029 on: December 09, 2024, 06:44:46 AM »
Quote from: IroNat on December 09, 2024, 06:42:27 AM
12/9/24

Squats - 6x6
High pulls - 6x6
1 leg calf raise - 3xMaxReps

Music: John Petrucci - Suspended Animation
John Petrucci - good choice!
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IroNat

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Re: IroNat
« Reply #2030 on: December 09, 2024, 06:55:36 AM »
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IroNat

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Re: IroNat
« Reply #2031 on: December 11, 2024, 06:41:57 AM »
12/11/24

Incline press - 6x6
Wide lat horizontal pulldowns - 6x6
Seated calf raises - 3xMaxREPS
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IroNat

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Re: IroNat
« Reply #2032 on: December 12, 2024, 06:57:58 AM »
12/12/24

Squats - 6x6
High pulls - 6x6
1 leg calf raise - 3xMaxReps

Music:
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IroNat

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Re: IroNat
« Reply #2033 on: December 15, 2024, 09:45:10 AM »
12/15/24

Seated behind neck press - 6x6
Wide lat horizontal pulldowns - 6x6
Seated calf raises - 3x15-25
Grip machine - 2x10
Block pinch - 2xMaxTime
Leg raises - 70 reps
Airdyne - 8x20sec sprints

Music:

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IroNat

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Re: IroNat
« Reply #2034 on: December 16, 2024, 07:02:29 AM »
12/16/24

Squats - 6x6
Hang high pulls - 6x6
Leg curls - 2x10-15
Grip machine - 3x10
Block pinch - 3x10sec
Stomach vacuums - 5x10sec
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IroNat

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Re: IroNat
« Reply #2035 on: December 18, 2024, 06:50:29 AM »
12/18/24

Bench to neck - 7x10-12
superset
Horizontal lat pull - 7x10-12
1 leg calf raise - 3x15-20
Sitting Knee Ups - 2 sets max reps
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IroNat

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Re: IroNat
« Reply #2036 on: December 19, 2024, 09:28:52 AM »
12/19/24

Squats - 6x6
Leg curls - 3x10-15
Seated calf raise - 3x15-20
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IroNat

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Re: IroNat
« Reply #2037 on: December 22, 2024, 11:19:30 AM »
12/22/24

Seated behind neck press - 6x6
Wide lat horizontal pulldowns - 6x7
1 leg calf raises - 3x15

Music:
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IroNat

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Re: IroNat
« Reply #2038 on: December 23, 2024, 10:52:27 AM »
12/23/24

Squats - 6x6
Leg curls - 3x10-15
Seated calf raise - 3x15-20
Seated knee ups - 2 sets
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IroNat

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Re: IroNat
« Reply #2039 on: December 25, 2024, 06:52:39 AM »
Xmas workout

12/25/24

Dips bodyweight - 10x8-15
superset
Wide lat horizontal- 10x10-15
superset
Reverse grip lat pulldown - 6x6

Bench press to neck - 10x8-15
superset
Behind neck lat pulldown - 10x10-12

1 leg calf raise - 3 sets max reps
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IroNat

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Re: IroNat
« Reply #2040 on: December 27, 2024, 06:23:34 AM »
12/27/24

Giant set:
Leg extensions - 6x20
Leg curls - 6x10
Squats - 4x10
Seated calf raise - 5x15

Seated knee ups - 3 sets

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IroNat

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Re: IroNat
« Reply #2041 on: December 29, 2024, 07:23:38 AM »
12/29/24

Dips bodyweight - 10x10
superset
Wide lat horizontal pulldown - 10x10

Giant set:
Behind neck press - 10x10
Behind neck lat pulldown - 10x10
Reverse grip lat pulldown - 10x10

1 leg calf raise - 3 sets max reps
Sitting knee ups - 3 sets max reps
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IroNat

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Re: IroNat
« Reply #2042 on: December 31, 2024, 08:49:54 AM »
12/31/24

Giant set:
Leg extensions - 10x10
Leg curls - 10x10
Squats - 10x10
Seated calf raise - 10x10

Sledgehammer grip stuff
Ab wheel
Bike ride 7 miles
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IroNat

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Re: IroNat
« Reply #2043 on: January 02, 2025, 07:42:10 AM »
1/2/25

Superset:
Dips bodyweight - 10x10
Wide lat horizontal pulldown - 10x10

Giant set:
Behind neck press - 8x10
Behind neck lat pulldown - 8x10
Reverse grip lat pulldown - 8x10

1 leg calf raise - 3 sets max reps
Ab roller

music:
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wes

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Re: IroNat
« Reply #2044 on: January 02, 2025, 10:07:10 AM »
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IroNat

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Re: IroNat
« Reply #2045 on: January 02, 2025, 12:30:19 PM »
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IroNat

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Re: IroNat
« Reply #2046 on: January 03, 2025, 07:01:57 AM »
1/3/24

Airdyne sprints - 10x20sec
Sledgehammer grip exercises
Ab wheel
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IroNat

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Re: IroNat
« Reply #2047 on: January 04, 2025, 11:07:28 AM »
1/4/25

Giant set:
Leg extensions - 6x20
Leg curls - 6x10
Squats - 6x10
Seated calf raise - 6x10

2 minute rest after performing each giant set (all four exercises).

Ab wheel

Music:
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IroNat

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Re: IroNat
« Reply #2048 on: January 05, 2025, 07:34:36 AM »
1/5/25

Airdyne sprints - 10x20sec with 40 sec "jog" between sprints
Ab wheel
Sledgehammer grip exercises
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IroNat

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Re: IroNat
« Reply #2049 on: January 06, 2025, 06:45:17 AM »
1/6/25

Giant set:
Dips weighted - 6x10
Wide grip horizontal lat pulldown - 6x10
1 leg calf raise - 6 sets max rep

Giant set:
Behind neck press - 6x10
Wide grip behind neck lat pulldown - 6x10
Close grip reverse lat pulldown - 6x10

Ab wheel
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