Author Topic: IroNat (Read 929450 times)

IroNat · « **Reply #2275 on:** February 23, 2026, 06:47:54 AM »

2/23/26

Leg extensions - 3x20
Leg curls - 3x10
One leg calf & Tib raise - 3 sets
Close grip lat pulldown - 3x15
Flat bench press - 2's for 60 minutes
Db shrugs 3x10
Behind back shrugs - 3x10
EZ bar curls - 3x10
Glute iso's
Stomach vac & Plank
Pinch block - 3x10 seconds
Palms down wrist curls - 3 sets

More of the same.

IroNat · « **Reply #2276 on:** February 25, 2026, 07:01:44 AM »

2/25/26

Leg extensions - 3x20
Leg curls - 3x10
Seated calf raise - 3x15
Tib raises - 3x20-25
Behind neck press - 2's for 1 hour
Db shrugs - 3x10
Behind back shrugs - 3x10
Wide lat pulldowns - 3x12-15
EZ bar curls - 3x10
Glute iso's - 5x5 sec
Stomach vac - 5x5 sec
Plank - 1 min

Donny · « **Reply #2277 on:** February 26, 2026, 01:35:46 AM »

Quote from: IroNat on February 25, 2026, 07:01:44 AM

2/25/26

Leg extensions - 3x20
Leg curls - 3x10
Seated calf raise - 3x15
Tib raises - 3x20-25
Behind neck press - 2's for 1 hour
Db shrugs - 3x10
Behind back shrugs - 3x10
Wide lat pulldowns - 3x12-15
EZ bar curls - 3x10
Glute iso's - 5x5 sec
Stomach vac - 5x5 sec
Plank - 1 min

tight Buns for the Boys !

IroNat · « **Reply #2278 on:** February 27, 2026, 07:46:52 AM »

2/26/26

Leg extensions - 3x20
Leg curls - 3x10
One leg calf & Tib raise - 3 sets
Close grip lat pulldown - 3x15
Flat bench press - 2's for 60 minutes
Db shrugs 3x10
Behind back shrugs - 3x10
EZ bar curls - 3x10
Glute iso's
Stomach vac & Plank
Neck plate raises & neck harness

IroNat · « **Reply #2279 on:** March 02, 2026, 07:26:26 AM »

3/2/26

Leg extensions - 3x20
Leg curls - 3x10
Seated calf raise - 3x15
Tib raises - 3x20-25
Dips - 2's for 1 hour
Db shrugs - 3x10
Behind back shrugs - 3x10
Close grip lat pulldowns - 3x12-15
EZ bar curls - 3x10
Glute iso's - 5x5 sec
Stomach vac - 5x5 sec
Plank - 1 min
Neck plate raises & Neck harness - 3 sets each

SweetDaddySiki · « **Reply #2280 on:** March 02, 2026, 10:35:41 AM »

Good routines, IroNat.

IroNat · « **Reply #2281 on:** March 02, 2026, 01:21:10 PM »

Quote from: SweetDaddySiki on March 02, 2026, 10:35:41 AM

Good routines, IroNat.

Thanks.
Much appreciated.

IroNat · « **Reply #2282 on:** March 04, 2026, 07:58:44 AM »

3/4/26

Leg extensions - 3x20
Leg curls - 3x10
One leg calf & Tib raise - 3 sets
Close grip lat pulldown - 3x15
Flat bench press - 2's for 60 minutes
Db shrugs 3x10
Behind back shrugs - 3x10
Concentration curls - 3x10
Glute iso's
Stomach vac & Plank
Neck plate raises & neck harness - 3 sets each

IroNat · « **Reply #2283 on:** March 06, 2026, 07:04:48 AM »

3/6/26

Bodyweight squats - 4x20
Leg curls - 3x10
Seated calf & Tib raise - 3 sets
Behind neck press - Pyramid reps from 10s to 3s
Close grip lat pulldown - 3x12
Behind back shrugs - 3x10
Pushups - sets of 10
Concentration curls - 3x10
Glute iso's
Stomach vac & Plank
Neck plate raises & neck harness - 3 sets each

IroNat · « **Reply #2284 on:** March 09, 2026, 06:48:31 AM »

3/9/26

Bodyweight squats - 4x20
Leg curls - 3x10
1 leg calf & Tib raise - 3 sets
Bench press - Pyramid reps from 10s to 2s
Close grip lat pulldown - 3x12
Behind back shrugs - 3x10
Pushups - 3 sets
Concentration curls - 3x10
Glute iso's
Stomach vac & Plank
15 mile bike ride

IroNat · « **Reply #2285 on:** March 11, 2026, 08:00:15 AM »

3/11/26

Standing press - 5s to 3s
Sandbag box squat - 4x5
1 leg calf raise - 1 set max reps

IroNat · « **Reply #2286 on:** March 16, 2026, 11:56:26 AM »

3/16/26

Zercher squat - 3x5
Leg curls - 5x10
Seated calf raise - 5x10
Tib raise - 5x20

IroNat · « **Reply #2287 on:** March 17, 2026, 06:18:39 AM »

3/17/26

Bench press - 3x5
Dips - 5x10
Close grip pulldowns - 5x10
Abs

IroNat · « **Reply #2288 on:** March 19, 2026, 06:12:23 AM »

3/19/26

Deadlift - 3x5
Ez curls - 5x10
Abs

IroNat · « **Reply #2289 on:** March 20, 2026, 06:48:01 AM »

3/20/26

Behind neck press - 3x5
Standing alternate db press - 5x10
Behind back shrugs - 5x10
Abs

IroNat · « **Reply #2290 on:** March 23, 2026, 07:03:05 AM »

3/23/26

Zercher box squat - 3x3
Leg curls - 5x10
1 leg calf raise & Tib raise - 5 sets each
Abs

wes · « **Reply #2291 on:** March 24, 2026, 02:04:28 AM »

Nice journal Nat ......very consistent......hopefull y I`ll be joining you soon after my next Pet Scan and get all this BS behind me.

Train hard my friend!

IroNat · « **Reply #2292 on:** March 24, 2026, 04:58:06 AM »

Quote from: wes on March 24, 2026, 02:04:28 AM

Nice journal Nat ......very consistent......hopefull y I`ll be joining you soon after my next Pet Scan and get all this BS behind me.

Train hard my friend!

Thanks, pal.

IroNat · « **Reply #2293 on:** March 24, 2026, 06:33:09 AM »

3/24/26

Bench press - 3x3
Dips - 5x12
1 arm db rows - 5x10
Abs

IroNat · « **Reply #2294 on:** March 26, 2026, 07:24:54 AM »

3/26/26

Deadlift - 3x3
EZ Curls - 5x10
Abs

IroNat · « **Reply #2295 on:** March 27, 2026, 06:35:17 AM »

3/27/26

Behind neck press - 3x3
Alternate 1 arm db press - 5x10
Behind back shrugs - 5x10

IroNat · « **Reply #2296 on:** March 31, 2026, 01:33:16 PM »

3/31/26

Bench press - 5,3,1+
Dips - 5x13
Close grip pulldowns - 5x10-15
Seated calf raise & Tib raise - 5 sets each