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Author Topic: IroNat  (Read 663229 times)

IroNat

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Re: IroNat
« Reply #2175 on: September 19, 2025, 05:53:30 AM »
9/19/25

Abs
Goblet squats - 2x10
Bench press - 2x5
Behind neck press - 3x3
Deadlifts - 2x5
Seated calf raise - 1 set
Tib raises - 1 set
Farmers walk - 3x80ft
Took a bike ride around town.
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IroNat

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Re: IroNat
« Reply #2176 on: September 21, 2025, 08:00:21 AM »
9/21/25

Goblet squats - 3x10
Bench press - 3x3
Behind neck press - 3x3
Deadlifts - 2x5
1 leg calf raise - 1 set
Sandbag high pulls - 3x3
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IroNat

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Re: IroNat
« Reply #2177 on: September 22, 2025, 09:07:33 AM »
9/22/25

Sandbag carries - 5 carries
Behind neck press - 2x5
Bench press - 2x4
Tib raises - 1 set
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IroNat

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Re: IroNat
« Reply #2178 on: September 23, 2025, 06:13:20 AM »
9/23/25

Goblet squats - 2x10
Bench press - 3x3
Behind neck press - 3x3
Deadlifts - 1x10
1 leg calf raise - 1 set
Tib raises - 1 set
Suitcase carry - 3 carries
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IroNat

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Re: IroNat
« Reply #2179 on: September 25, 2025, 06:34:17 AM »
9/25/25

Abs
Goblet squats - 2x10
Bench press - 6x1
Behind neck press - 6x1
Deadlifts - 6x1
Seated calf raise - 1 set
Tib raises - 1 set
Suitcase carry - 3 carries
Plate pinch - 2x5
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IroNat

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Re: IroNat
« Reply #2180 on: September 26, 2025, 06:52:40 AM »
9/26/25

Abs
Goblet squats - 2x10
Bench press - 2x5
Behind neck press - 2x5
Deadlifts - 2x5
1 leg calf raise - 1 set
Tib raises - 1 set
Suitcase carry - 3 carries
Plate pinch - 2x5
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IroNat

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Re: IroNat
« Reply #2181 on: September 28, 2025, 07:00:50 AM »
9/28/25

Abs
Goblet squats - 2x10
Bench press - 532
Behind neck press - 532
Deadlifts - 532
Seated calf raise - 1 set
Tib raises - 1 set
Farmers walk - 3 x 80 ft
Plate pinch - 2x5

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IroNat

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Re: IroNat
« Reply #2182 on: September 29, 2025, 06:24:38 AM »
9/29/25

Goblet squats - 2x10
Bench press - 3x3
Standing behind neck press - 3x3
1 leg calf raise - 1 set
Sandbag to shoulder - 6x1
Rode bike 17 miles
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IroNat

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Re: IroNat
« Reply #2183 on: September 30, 2025, 06:48:27 AM »
9/30/25

Goblet squats - 2x10 for flexibility
Bench press - 1 set of 10 easy day
Standing behind neck press - 2 sets of 5 easy day
1 leg calf raise - 1 set plus burns
Sandbag to shoulder - 6x1
Sandbag squat - Set of 5
Sandbag pickup from floor - Set of 5

Got to do sandbag stuff more.
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IroNat

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Re: IroNat
« Reply #2184 on: October 02, 2025, 07:57:33 AM »
10/2/25

Goblet squats - 2x10 for flexibility
Bench press - 2,4,4
Standing behind neck press - 2 sets of 5
1 leg calf raise - 1 set plus burns
Sandbag to shoulder - 6x1
Sandbag squat - 2x5
Mowed lawn, etc. - 2.5 hours
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IroNat

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Re: IroNat
« Reply #2185 on: October 03, 2025, 04:49:12 PM »
10/3/25

Goblet squats - 2x10 for flexibility
Bench press - 2x5
Standing behind neck press - 2x5
1 leg calf raise - 1 set plus burns
Sandbag to shoulder - 6x1
Sandbag squat - 2x5
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IroNat

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Re: IroNat
« Reply #2186 on: October 05, 2025, 08:22:31 AM »
10/5/25

Goblet squats - 2x10 for flexibility
Bench press - 2x5
Standing behind neck press - 2x5
Sandbag to shoulder - 6x1
Misc sandbag
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IroNat

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Re: IroNat
« Reply #2187 on: October 06, 2025, 08:20:00 AM »
10/6/25

Goblet squats - 2x10 for flexibility
Bench press - 2x5
Seated behind neck press - 2x5
Deadlift - 1x10
Farmers walk - 3x80ft
Seated calf - 1 set
Tib raises- 1 set
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IroNat

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Re: IroNat
« Reply #2188 on: October 07, 2025, 01:48:38 PM »
10/7/25

Goblet squats - 2x10 for flexibility
Bench press - 2x5
Standing behind neck press - 2x5
Sandbag to shoulder - 6x1
Sandbag box squat - 2x5
Barbell curls - 2x5
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IroNat

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Re: IroNat
« Reply #2189 on: October 08, 2025, 09:12:51 AM »
10/8/25

Goblet squats - 2x10 for flexibility
Bench press - 2x5
Seated behind neck press - 2x5
Deadlift - 5x1
Suitcase carry - 3x80ft each side
1 leg calf - 1 set
Tib raises- 1 set
EZ bar curl - 2x5
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IroNat

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Re: IroNat
« Reply #2190 on: October 09, 2025, 10:04:02 AM »
10/9/25

Goblet squats - 2x10
Bench press - 532
Behind neck press - 532
Deadlifts - 2x5
EZ curls - 2x5
Seated calf raise - 1 set
Tib raises - 2 sets
Sandbag to shoulder - 6 singles
Sandbag box squat - 2x5
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IroNat

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Re: IroNat
« Reply #2191 on: October 13, 2025, 06:51:10 AM »
10/13/25

Goblet squat - 2x10
Bench press - 2x5
Standing behind neck press - 2x5
Barbell curls - 2x5
1 leg calf raise - 1 set
Sandbag to shoulder - 6 singles
Sandbag box squat - 2x5
Ab wheel - 2x5
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IroNat

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Re: IroNat
« Reply #2192 on: October 14, 2025, 03:12:29 PM »
10/14/25

Goblet squat - 2x10
Bench press - 2x5
Standing behind neck press - 2x5
Barbell curls - 2x5
Sandbag to shoulder - 6 singles
Sandbag box squat - 2x5
Ab wheel - 2x5
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IroNat

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Re: IroNat
« Reply #2193 on: October 15, 2025, 09:27:50 AM »
10/15/25

Goblet squat - 2x10 for flexibility
Bench press - 6x1 pyramid weight
Standing behind neck press - 6x1 pyramid weight
Barbell curls - 3x5
1 leg calf raise - 1 set
Sandbag to shoulder - 6 singles
Sandbag box squat with high pull - 2x5
Ab wheel - 1x5

>

Lifting a heavy duffel bag type sandbag off the floor is awkward.
You do it the way experts tell you never to lift something.
It's all lower back, hamstrings, biceps.
The other day I was removing a couple window a/c units and putting them on the floor to clean, then lifting them off the floor and putting them in a box.
It occurred to me this is the same way you lift a sandbag .  Same thing.
I could feel how easy it was since I've been lifting sandbags like this.
A lift like this is how people mess up their back.
Very useful to lift heavy sandbags.
But start easy if you do as it takes awhile to acclimate.
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