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Author Topic: IroNat  (Read 11668 times)
IroNat
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« Reply #100 on: October 07, 2018, 05:16:44 AM »

10/7

Squats - 8 x 3
Calf Triset - 3 sets
Barbell curls - 3 x 5

This workout took 65 minutes.
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oldtimer1
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« Reply #101 on: October 07, 2018, 03:53:13 PM »

Saturday and Sunday I didn't do anything. Has a lot of beer today.
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IroNat
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« Reply #102 on: October 08, 2018, 02:35:50 AM »

Saturday and Sunday I didn't do anything. Has a lot of beer today.

Beer and football are as American as apple pie.
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IroNat
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« Reply #103 on: October 08, 2018, 06:36:42 AM »

10/8

Did bench press today that I did not do yesterday.

Bench press - 8 x 2
Neck strap - 2 x 20
Weighted leg raises - 2 x 10
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« Reply #104 on: October 08, 2018, 12:03:58 PM »

10/8

Did bench press today that I did not do yesterday.

Bench press - 8 x 2
Neck strap - 2 x 20
Weighted leg raises - 2 x 10


I haven't truly benched in my routines for years. Every time I think I can do it again my shoulders brings me back to reality.  Thinking if I really wanted to get back to benching I should take a really long time to get back into it. Maybe use 135lbs for sets instead of what I normally do. That is warm up with 135lbs then add plates recklessly. I was never a good bench press guy but in my bodybuilding type routines in the past every chest day I would go up to 275-300 in my sets. I scream in pain just thinking about that. LOL. Dumbbells don't bother me though. Maybe because my hands can twist to a painless position. Bar benching might be permanently gone for me but If I wanted to give it another go maybe doing sets with 135lbs and slowly progressing might be the slow progress my shot shoulder needs. Maybe my slap tear is something that won't allow it no matter what I do.
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The Scott
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« Reply #105 on: October 08, 2018, 12:07:27 PM »

I trained this past Sat and Sun in typical H.I.T.  Fun.  I need to rest for a few days now. Grin
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« Reply #106 on: October 08, 2018, 04:03:17 PM »

I trained this past Sat and Sun in typical H.I.T.  Fun.  I need to rest for a few days now. Grin

According  to Mentzer when he was a personal trainer he won't have to see you for over 10 days to train again. I notice in every gym I go to the Personal trainers are hit followers. Think they would want to hang out with a client for 90 minutes, LOL.  It's 20 to 30 minutes and I'll see you in four days.
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IroNat
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« Reply #107 on: October 08, 2018, 04:44:18 PM »


I haven't truly benched in my routines for years. Every time I think I can do it again my shoulders brings me back to reality.  Thinking if I really wanted to get back to benching I should take a really long time to get back into it. Maybe use 135lbs for sets instead of what I normally do. That is warm up with 135lbs then add plates recklessly. I was never a good bench press guy but in my bodybuilding type routines in the past every chest day I would go up to 275-300 in my sets. I scream in pain just thinking about that. LOL. Dumbbells don't bother me though. Maybe because my hands can twist to a painless position. Bar benching might be permanently gone for me but If I wanted to give it another go maybe doing sets with 135lbs and slowly progressing might be the slow progress my shot shoulder needs. Maybe my slap tear is something that won't allow it no matter what I do.

Try the following warmup set progression for the bench press (if you have the time to do it):

Empty bar - 8 reps
Add 20 lbs - 5 reps
Add 20 lbs - 1 rep
Continue adding 20 lbs for 1 rep until you hit your work weight.

You don't have to rest much between the warmups (30 sec).

Also use a narrow grip (forearms vertical when bar is on chest).  No wide grip benching!
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The Scott
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« Reply #108 on: October 08, 2018, 06:19:51 PM »

According  to Mentzer when he was a personal trainer he won't have to see you for over 10 days to train again. I notice in every gym I go to the Personal trainers are hit followers. Think they would want to hang out with a client for 90 minutes, LOL.  It's 20 to 30 minutes and I'll see you in four days.

Yup.  Grin  I tried that rest 7 or more days thing and it just doesn't work for me.  In my case, between 2 and 4 days between the same workout/body parts seems the best. I will train 2 days in a row and then rest 2 to 4 days before repeating that.  Sometimes I rest less and sometimes more.  It all depends upon how I feel.
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« Reply #109 on: October 08, 2018, 06:26:57 PM »

Try the following warmup set progression for the bench press (if you have the time to do it):

Empty bar - 8 reps
Add 20 lbs - 5 reps
Add 20 lbs - 1 rep
Continue adding 20 lbs for 1 rep until you hit your work weight.

You don't have to rest much between the warmups (30 sec).

Also use a narrow grip (forearms vertical when bar is on chest).  No wide grip benching!

I might try that but it seems it would take  forever to get to a working weight. Then again the warm up would be incredible. Definitely might try that to break into benching again. I might be kidding myself. The right shoulder damage I have might be permanent. I find myself lately working out  with weights three days a week. Maybe I will add a forth day and do what you suggested exclusive to any other exercise.
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IroNat
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« Reply #110 on: October 09, 2018, 02:58:45 AM »

I might try that but it seems it would take  forever to get to a working weight. Then again the warm up would be incredible. Definitely might try that to break into benching again. I might be kidding myself. The right shoulder damage I have might be permanent. I find myself lately working out  with weights three days a week. Maybe I will add a forth day and do what you suggested exclusive to any other exercise.

Well, it's not worth hurting yourself.  As you mentioned there are other exercises that don't bother you so why hurt yourself doing bench presses?

Dumbbells work.

Notice when you press with dumbbells the width of the hands is very close to shoulder width unlike bench pressing where the grip width tends to be wider.  This wider grip width most likely causes a lot of stress on the shoulders.
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IroNat
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« Reply #111 on: October 09, 2018, 03:00:36 AM »

Yup.  Grin  I tried that rest 7 or more days thing and it just doesn't work for me.  In my case, between 2 and 4 days between the same workout/body parts seems the best. I will train 2 days in a row and then rest 2 to 4 days before repeating that.  Sometimes I rest less and sometimes more.  It all depends upon how I feel.

We would all probably do better if we really listened to what our bodies are telling us.

But we don't.  We don't feel recovered and we train anyway.
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IroNat
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« Reply #112 on: October 10, 2018, 07:11:05 AM »

10/10

Squats - Sets of 2
Calf Triset - 3 sets
Wrist roller - 5 times up and down
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IroNat
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« Reply #113 on: October 11, 2018, 06:37:15 AM »

10/11

Power clean & press - 1x3 and 7x2
Bench press - 3x5

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« Reply #114 on: October 11, 2018, 08:37:39 AM »

Clean and press is a great exercise. I can't press too much due my shoulder but I breath like a race horse doing sets of 6 with 135lbs.
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IroNat
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« Reply #115 on: October 11, 2018, 10:17:37 AM »

Clean and press is a great exercise. I can't press too much due my shoulder but I breath like a race horse doing sets of 6 with 135lbs.

I can really feel it from doing those cleans and presses today.

Not just from the pressing but the pulling off the floor for the cleans. 



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IroNat
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« Reply #116 on: October 12, 2018, 10:20:15 AM »

10/12

Squats - 1x3 and 7x2
Calf triset - 3 sets

Just felt like doing squats again.  Squats are my favorite exercise.

I'm going to squat on one day and do pressing another day.  Take a day off or two if I need it to recover.

Squats and presses.  A few other things thrown in but that's the basic plan.

For pressing I'm going to focus on standing presses and also do a few sets after them of flat bench presses.



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IroNat
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« Reply #117 on: October 13, 2018, 08:36:13 AM »

10/13

Power clean & press - 2x3 and 6x2
Bench press - 4x4
Barbell curls - 2x5
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IroNat
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« Reply #118 on: October 15, 2018, 06:29:05 AM »

10/15

Back squats - 2x3 and 6x2
Calf Tri-set - 3 sets

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IroNat
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« Reply #119 on: October 16, 2018, 07:28:57 AM »

10/16

Wow, I was pretty sore this morning.  My lower back was sore, my hamstrings were sore and my neck was stiff. 
Not sure why I'm so sore.  The squats yesterday might have done it but I wasn't sore the other day when I did squats.
Thought about skipping today but felt better after a cup of coffee so went at it.

Power clean & press - 3x3 and 5x2 then 5,5,8 at lighter weight.  The 8 was for max reps.  Energy was good.
Bench press - 5,4,4,4
Barbell curls  - Pyramiding weight up to 2x5

Felt good and had no problems.

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oldtimer1
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« Reply #120 on: October 16, 2018, 05:58:28 PM »

Hope your not getting a virus.
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