Author Topic: IroNat (Read 671924 times)

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.

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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.

IroNat · « **Reply #2194 on:** October 17, 2025, 06:33:18 AM »

10/17/25

Goblet squat - 2x10
Bench press - 2x5
Standing 1 arm db press - 2x5 each arm
Tib raise - 1 set
Deadlift - 1x10
EZ curls - 2x5
Farmers walk - 3x80 ft
Ab wheel - 1x10

IroNat · « **Reply #2195 on:** October 18, 2025, 09:10:39 AM »

10/18/25

Goblet squats - 2x10
Bench press - 5x2
Behind neck press - 5x2
Bb curls - 2x5
1 leg calf raise - 1 set
Sandbag to shoulder - 6 singles
Sandbag box squat - 2x5
Ab wheel - 1x10

IroNat · « **Reply #2196 on:** October 20, 2025, 07:11:05 AM »

10/20/25

Goblet squats - 2x10
Incline bench press - 2x5
1 arm db press - 2x5
Zercher box squat - 2x5
Tib raise - 1 set
Deadlift - 6x1
EZ bar curls - 2x8
Ab wheel - 1x10

IroNat · « **Reply #2197 on:** October 21, 2025, 06:04:02 AM »

10/21/25

Goblet squats - 2x10 for flexibility
1 leg calf raise - 1 set
Tib raise - 1 set
Incline bench press - 6x1
1 arm db press - 2x5
Zercher squat - 2x5
Suitcase carry - 4 per arm x 40 ft
EZ bar curls - 3x8
Ab wheel - 1x10

IroNat · « **Reply #2198 on:** **Today** at 06:24:24 AM »

10/22/25

Goblet squats - 2x10 for flexibility
Seated calf raise - 1 set
Tib raise - 1 set
Incline bench press - 2 sets of 5
1 arm db press - 2 sets of 5
Zercher squat - 2 sets of 5
Jefferson lift - 2 sets of 5
EZ bar curls - 3x8
Ab wheel - 1x10
Sandbag to shoulder - 6 singles

Bought this pad on Amazon for doing Zercher Squats.
It works pretty well.
$23

Jefferson lift

SweetDaddySiki · « **Reply #2199 on:** **Today** at 07:09:01 AM »

Nice workouts. And nice to see you using sandbags. I got into sandbag workouts on Youtube awhile ago. Sandbag and kettlebells are great. Will get a Zerchpad also.