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Author Topic: IroNat  (Read 295471 times)

IroNat

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Re: IroNat
« Reply #225 on: February 10, 2019, 04:05:13 PM »
Airdynes come up for sale on Craiglist.

I bought mine for $70.  Great deal.  It's in really nice condition. 

Keep your eye out for one going cheap.  They cost over $500 new which is insane.

They are good for interval training.
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IroNat

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Re: IroNat
« Reply #226 on: February 11, 2019, 09:04:31 AM »
2/11/19

Standing 1 arm dumbbell press - 8x3
Wide lat pulls - 8x12
Free squats/seated calf/reverse calf - 3 sets
Medium grip barbell curls - sets of 3 reps to a top set adding weight
Wrist roller - 1 set
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IroNat

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Re: IroNat
« Reply #227 on: February 13, 2019, 08:13:02 AM »
2/13/19

Power cleans - 7x3 pyramiding weight
Bench press - 3x5 and 2x4 and 1x14 pump set
Leg extension/leg curls - 3 sets amrap
Standing calf raises - 3 sets amrap
Barbell curls - 4 sets of 12
Wrist roller reverse - 1 set till fatigued
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IroNat

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Re: IroNat
« Reply #228 on: February 14, 2019, 08:51:14 AM »
2/14/19

Did some light power cleans working on technique
Did some abs - leg raises, stick twists, ab wheel
Airdyne - 10 intervals

I will alternate the overhead presses and bench (flat) presses on different days for awhile.
Also will go to standing 1 arm DB presses and train in my basement as it's freezing out in my garage.  Can't do standing barbell presses in my basement.
Will add power cleans as I'm not cleaning and pressing the barbell for overhead presses when inside.

So...

Standing 1 arm DB press/lat pulldowns on one day and bench press/power cleans on another day.
Legs every workout which will be Airdyne sprints (quads), leg extensions and leg curls. 
Curls and calves every workout.
Some Ab exercise every workout.

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IroNat

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Re: IroNat
« Reply #229 on: February 16, 2019, 06:30:31 AM »
2/16/19

1 arm DB press - 1x3 and 7x2
Wide lat pull - 1 set AMRAP
Power cleans - several light technique sets
Standing calf and reverse calf - 1 set each AMRAP
Barbell curls - 1 set AMRAP
Airdyne - 10x20sec intervals
Leg extension/leg curls - 1 set AMRAP
Ab wheel - 1 easy set

Background music - Guns & Roses/Greatest Hits
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oldtimer1

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Re: IroNat
« Reply #230 on: February 16, 2019, 11:17:10 AM »
Axel looks like a woman now a days. Great band!
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IroNat

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Re: IroNat
« Reply #231 on: February 16, 2019, 11:34:03 AM »
Quote from: oldtimer1 on February 16, 2019, 11:17:10 AM
Axel looks like a woman now a days. Great band!

He looks like hell that's for sure.



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oldtimer1

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Re: IroNat
« Reply #232 on: February 16, 2019, 02:01:22 PM »
Old woman.
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IroNat

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Re: IroNat
« Reply #233 on: February 17, 2019, 03:03:45 AM »
Quote from: oldtimer1 on February 16, 2019, 02:01:22 PM
Old woman.

Rode hard and put away wet.
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IroNat

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Re: IroNat
« Reply #234 on: February 18, 2019, 07:15:26 AM »
2/18/19

Bench press - 4x5 and 1x4
(alternated with) Power cleans - 2's for technique
Flat DB flyes - AMRAP
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only rehab - 1 set until fatigued
Standing calf raises - AMRAP
Leg curls and leg extensions - AMRAP
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery x10)

*AMRAP = One Set As Many Reps As Possible
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oldtimer1

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Re: IroNat
« Reply #235 on: February 18, 2019, 05:22:23 PM »
When you use AMRAP are you saying you do one set to failure?  Thinking about going back to that.  I use to keep a journal of my workouts for many decades. I found a journal from about 10 to 12 years ago. My memory fails me concerning how long ago and the notebook is on the second floor.  I got into killer condition doing one set to failure.  I went balls to the wall for about a  month and got myself in great shape. One thing I did is to start the cycle with a weight light enough to ensure I got one set to failure with high reps 12 -20.  As I added weight the reps came down.  I really think the high reps was a good "awakener" for muscle memory.  
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IroNat

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Re: IroNat
« Reply #236 on: February 19, 2019, 03:46:16 AM »
Quote from: oldtimer1 on February 18, 2019, 05:22:23 PM
When you use AMRAP are you saying you do one set to failure?  Thinking about going back to that.  I use to keep a journal of my workouts for many decades. I found a journal from about 10 to 12 years ago. My memory fails me concerning how long ago and the notebook is on the second floor.  I got into killer condition doing one set to failure.  I went balls to the wall for about a  month and got myself in great shape. One thing I did is to start the cycle with a weight light enough to ensure I got one set to failure with high reps 12 -20.  As I added weight the reps came down.  I really thing the high reps was a good "awakener" for muscle memory. 

Yes, one set to failure.  A warm up set possibly first.

Not on the big multi-joint power exercises though like power cleans, standing presses, etc.

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IroNat

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Re: IroNat
« Reply #237 on: February 20, 2019, 08:22:48 AM »
2/20/19

1 arm DB press - 1x3 and 7x2 and 1 high rep pump set
Power cleans - 10 technique sets (alternated with above)
Wide lat pull - 1 set AMRAP
Flat flys - 1 set AMRAP
Standing calf - 1 set each AMRAP
Barbell curls - 1 set AMRAP
Leg extension/leg curls - 1 set AMRAP
Airdyne - 10x20sec intervals
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IroNat

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Re: IroNat
« Reply #238 on: February 23, 2019, 10:54:37 AM »
2/23/19

Bench press - 5x5 and 1 pump set
(alternated with) Power cleans - 2's for technique + 1 front squat each set
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only - rehab - 1 set until fatigued
Standing calf raises - AMRAP
Leg curls - AMRAP
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery x10)

*AMRAP = One Set As Many Reps As Possible
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IroNat

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Re: IroNat
« Reply #239 on: February 25, 2019, 12:31:21 PM »
2/25/19

1 arm DB press - 3x3 and 6x2 and 1 high rep pump set
Power cleans - 10 technique sets of 1 rep with one front squat (alternated with above)
Wide lat pull - 1 set AMRAP
Flat flys - 1 set AMRAP
Standing calf - 1 set each AMRAP
Barbell curls - 1 set AMRAP
Wrist roller reverse only - 1 set
Ab wheel - 4 times
Leg curls - 1 set AMRAP
Airdyne - 10x10sec intervals

Music: Eddie Hazel
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IroNat

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Re: IroNat
« Reply #240 on: February 27, 2019, 07:49:14 AM »
2/27/19

Bench press - 1x5 and 4x4
(alternated with) Power clean/Front squat - 1's for technique
Pushups for a pump set - AMRAP
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only rehab - 1 set until fatigued
Standing calf raises - AMRAP
Leg curls - AMRAP
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery x10)

*AMRAP = One Set As Many Reps As Possible

Music: Iron Maiden
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IroNat

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Re: IroNat
« Reply #241 on: March 02, 2019, 12:16:21 PM »
3/2/19

Standing 1 arm dumbbell press - 3x3 and 5x2 plus 1 pump set of 10 reps
Power cleans  - 6x1
Front squat (from power clean) - 6x2
Standing calf raises - 1 set AMRAP
Leg curls - 1 set AMRAP
Wide lat pulldowns - 1 set AMRAP
Pushups - 1 set AMRAP
Barbell curls - 1 set AMRAP
Reverse wrist roller - 1 set until fatigued
Ab wheel - 5 times
Airdyne - 10x10sec sprint intervals
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IroNat

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Re: IroNat
« Reply #242 on: March 04, 2019, 09:17:24 AM »
3/4/19

Bench press - 2x5 and 3x4
alternated sets with Power cleans - 1's and Front squat - 2's
Pushups - 35
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only rehab - 1 set until fatigued
Standing calf raises - AMRAP
Leg curls - AMRAP
Ab wheel - 6x
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery x10)

*AMRAP = One Set As Many Reps As Possible
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IroNat

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Re: IroNat
« Reply #243 on: March 06, 2019, 10:12:02 AM »
3/6/19

Standing 1 arm dumbbell press - 4x3 and 4x2
Power cleans  - 6x1
Front squat (from power clean) - 4x1
Standing calf raises - 1 set AMRAP
Pushups - 37
Leg curls - 1 set AMRAP
Wide lat pulldowns - 1 set AMRAP
Barbell curls - 1 set AMRAP
Reverse wrist roller - 1 set until fatigued
Deadlift - 1 set of 10
Airdyne - 10x10sec sprint intervals
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IroNat

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Re: IroNat
« Reply #244 on: March 09, 2019, 07:23:51 AM »
3/10/19

Bench press - 3x5 and 2x4
(alternated with) Power clean/Front squat - 5 sets of 1
Bench press lockouts - 5 sets of 1 increasing weight
Wide lat pulldowns - AMRAP
Barbell curls - AMRAP
Wrist roller reverse only rehab - 1 set until fatigued
Seated calf raises - AMRAP
Leg curls - AMRAP
Deadlift - 1 set of 10
Airdyne - 10x10sec intervals (10 sec sprint and 50 sec recovery)

*AMRAP = One Set As Many Reps As Possible

Music: Iron Maiden
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IroNat

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Re: IroNat
« Reply #245 on: March 11, 2019, 06:49:54 AM »
3/11/19

Standing calf raises - 1 set max reps
Wide lat pulldowns - 1 set max reps
Standing dumbbell press (2 dumbbells) - 5x3 and 3x2
superset with
Power cleans - 2 rep sets
Leg curls - 1 set max reps
Pushups - 40
Barbell curls - 1 set max reps
Deadlifts - 1 set of 8 reps
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec sprint intervals
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IroNat

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Re: IroNat
« Reply #246 on: March 13, 2019, 01:20:42 PM »
3/13/19

Standing calf raises - 1 set to failure
Wide lat pulldowns - 1 set to failure
Bench press - 4x5 and 1x4
Bench press lockouts - 5 singles
Power cleans - 6 singles
Leg curl - 1 set to failure
Barbell curls - 1 set to failure
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec intervals

Music: Judas Priest - Stained Class
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IroNat

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Re: IroNat
« Reply #247 on: March 16, 2019, 08:45:39 AM »
3/16/19

Standing calf raises - 1 set max reps
Standing dumbbell press (2 dumbbells) - 6x3 and 2x2
superset with
Power cleans - 1 rep sets
Wide lat pulldowns - 1 set max reps
Leg curls - 1 set max reps
Barbell curls - 1 set max reps
Deadlifts - 1 set of 10 reps
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec sprint intervals

Music: Judas Priest - British Steel and Point of Entry
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IroNat

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Re: IroNat
« Reply #248 on: March 18, 2019, 03:26:14 PM »
3/18/19

Standing calf raises - 1 set to failure
Wide lat pulldowns - 1 set to failure
Bench press - 5x5
Bench press lockouts - 5 singles
Power cleans - 6 singles
Leg curl - 1 set to failure
Barbell curls - 1 set to failure
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec intervals

Music: Judas Priest - Screaming for Vengeance (1982)
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IroNat

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Re: IroNat
« Reply #249 on: March 20, 2019, 09:06:11 AM »
3/20/19

Standing calf raises - 1 set max reps
Standing dumbbell press (2 dumbbells) - 7x3 and 1x2
superset with
Power cleans - 8x1 rep sets
Seated front press lockouts - 5 sets
Wide lat pulldowns - 1 set max reps
Leg curls - 1 set max reps
Barbell curls - 1 set max reps
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10sec sprint intervals

Music: Judas Priest - Killing Machine
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