IroNat

[IroNat]

Never heard of him..solid physique

A real old timer. 

Read the link I posted.  Also do a search.

[IroNat]

7/16/25
In basement

Bench press - 4 singles
Deadlift - 6 singles
One arm cable crossover - 3x10
Leg extensions - 1 set max reps
Leg curls - 1 set max reps
Seated calf - 1 set + 20 second hold
Db curls - 1 set
Wrist curls both ways - 1 set max reps each way

[IroNat]

7/18/25
In garage

Standing press - 7 singles
Sandbag to shoulder - 8 singles
1 leg calf raise - 3 sets max reps + 20 sec hold at bottom
Leg extensions and Leg cur!s - 1 set max reps each
One arm cable crossover - 1 set
Db curls - 1 set
Wrist curls - 1 set each way
Band rear laterals - 1 set

[IroNat]

7/20/25
In basement

Leg extensions - 1x24
Leg curls - 1x14
Db curls - 1x15
Bench press - 5 singles
Deadlift - 7 singles
One arm cable crossover - 1x10
Seated calf - 2 sets + 20 second hold
Wrist curls both ways - 1 set max reps each way
Band rear laterals - 1 set

[IroNat]

Warmup for the bench press, standing press.
Deadlift start with 60% warmup set.

1 set just the bar for 10-15 reps
then
3 reps @ 60% of days training weight
1 a 70%
1 @ 80%
1 @ 90%

[IroNat]

7/22/25
In garage

Standing press - 8 singles
Sandbag pulls - 4x5
1 leg calf raise - 3 sets max reps + 20 sec hold at bottom
One arm cable crossover - 1 set
Db curls - 1 set