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

[IroNat]

7/24//25
In basement

Bench press - 6 singles
Deadlift - 8 singles
One arm cable crossover - 1 set
Leg curls - 1 set
Db curls - 1 set
Seated calf - 1 set + 20 sec hold

[IroNat]

7/26/25
In garage

Standing press - 4 triples
Sandbag pulls - 4 x max reps
1 leg calf raise - 1 set max reps + 20 sec hold at bottom

Going to triples for awhile on the standing press.

[IroNat]

7/28//25
In basement

Bench press - 4 triples
Deadlift - 8 singles
One arm cable crossover - 1 set
Db rear laterals - 3x12
Seated calf - 4x12 + 20 sec hold

[IroNat]

7/30/25

Seated front press - 5x3
Leg extensions - 10x20-25
Leg curls - 10x10
Seated calf - 10x10
Db rear laterals - 5x15
Tricep pushdowns - 5x20

[Donny]

7/30/25

Seated front press - 5x3
Leg extensions - 10x20-25
Leg curls - 10x10
Seated calf - 10x10
Db rear laterals - 5x15
Tricep pushdowns - 5x20

how long did this workout take? why 10 sets of leg extensions & leg curls?
I think you said before you canīt squat?

[IroNat]

how long did this workout take? why 10 sets of leg extensions & leg curls?
I think you said before you canīt squat?

I think it took maybe an hour and 3/4.

Normally, I've been doing the sandbag lifts on this day in my garage but it was too damn hot (100 degrees and humid) so did this stuff in the basement.
Just felt like it basically.

I alternated the leg extensions in between the seated press sets including the warmups.
Alternated the leg curls, seated calf, and db laterals.

I can squat but strained my lower back awhile ago so pretty much stopped.
Actually think I strained it going too deep on Zerchers last year.

[Donny]

I think it took maybe an hour and 3/4.

Normally, I've been doing the sandbag lifts on this day in my garage but it was too hot so did this stuff in the basement.
Just felt like it basically.

I alternated the leg extensions in between the seated press sets including the warmups.
Alternated the leg curls, seated calf, and db laterals.

I can squat but strained my lower back awhile ago so pretty much stopped.
Actually think I strained it going too deep on Zerchers last year.

nothing wrong with leg extensions/leg curls & maybe super setting using DB squats or just bodyweight for high reps.
I also like one legged squats doing them off a bench .. nothing is carved in stone

[IroNat]

8/1/25

Bench press - 5 triples
Deadlift - 9 singles
1 arm cable crossover - 2x12
Db rear laterals - 3x15
Seated calf - 3 sets
Grip machine - 2 sets
Plate pinch - 2 sets

[IroNat]

8/3/25
In garage

Standing press - 6 triples
Bb squats - 3x6 very light
Sandbag pulls - 3 x max reps
1 leg calf raise - 3 set max reps
Bb curls - 5x15-20

later...
Db front raises - 3 sets
Leg extensions - 3 sets
Upright rows - 3 sets
Leg curls - 3 sets
Db rear laterals - 3 sets
Seated calf raises - 3 sets
Tricep pushdowns - 3 sets

*Who was Wally Pipp? ---> https://en.m.wikipedia.org/wiki/Wally_Pipp