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Author Topic: IroNat  (Read 39496 times)
IroNat
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« Reply #250 on: March 23, 2019, 08:31:40 AM »

3/23/19

Seated calf - 1 set to failure
Bench press - 1x3 and 7x2 then less weight 6,5,4,4,4,3 and then less weight 1x11 pump set
Power cleans - light for technique 8x2
Wide lat pulldowns - 2 sets to failure
Leg curls - 1 set to failure
Bent over barbell curls - 1 sets to failure
Reverse wrist roller - 1 set till fatigued
Airdyne - 10x10sec sprint intervals

Music: Judas Priest - Painkiller

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IroNat
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« Reply #251 on: March 25, 2019, 08:52:41 AM »

3/25/19

Standing calf raise - 2 sets of max reps
Leg curls - 1 set of max reps
Standing DB presses - 8x3
Barbell squats - 5x3
Seated high incline barbell press - 6,5,4,4,4,3
Standing DB press -  1 set max reps (16)
Airdyne - 10x10sec sprint intrevals

Music: Led Zeppelin 1




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IroNat
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« Reply #252 on: March 27, 2019, 07:50:46 AM »

3/27/19

Standing calf raises - 2 sets to failure
Leg curls - 1 set to failure
Squats - 8 sets of 3 adding weight each set
Bench press - 2x3 and 6x2 then less weight 6,5,4,4,4,3 and then less weight 1x10 pump set
Airdyne - 10x10sec sprint intervals

*No pulling for awhile - injured finger

Music: Led Zeppelin III






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IroNat
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« Reply #253 on: March 30, 2019, 09:59:06 AM »

3/30/19

Standing calf raises - 1 set to failure 18 reps
Leg curls - 1 set to failure 16 reps
Squats - 7x3 pyramiding weight
Standing DB presses - 1x3 and 7x2 and 1x18 pump set
High incline barbell presses - 6,5,4,4,4,3
Airdyne - 10x10sec sprint intervals

Music: Led Zeppelin - Greatest Hits
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IroNat
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« Reply #254 on: April 01, 2019, 07:58:40 AM »

4/1/19

Standing calf raises - 1 set to failure
Bench press - 3x3 and 5x2 then 65443 then 1x10 pump set
Power cleans - 10x2
Leg curls - 1 set to failure
Barbell curls - 1 set to failure

Music:
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IroNat
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« Reply #255 on: April 02, 2019, 03:29:04 AM »

Really all you need is the following:

Squat (not more than 2x week)
Calves
Flat press or fly
Standing overhead press
Pullups or pulldowns
Rows
Curls

Deadlift once a week if you want at the end of the workout.

1-5 sets depending on your rep range.  Go hard on whatever sets you do.

That's all you need (plus testosterone).  Don't add more exercises!

No need to beat yourself up with grueling workouts and massive volume.  It's counterproductive, actually hinders your progress and burns you out mentally.

High volume split routines are for pre-contest when you are trying to lean up and gain definition.  Do those for too long as you burn out.  Leave the gym feeling good not like crap.

Drug users can thrive on the high volume mega routines but for nattys they are a no-no for long-term training.
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The Scott
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« Reply #256 on: April 02, 2019, 03:33:27 AM »

Really all you need is the following:

Squat (not more than 2x week)
Calves
Flat press or fly
Standing overhead press
Pullups or pulldowns
Rows
Curls

Deadlift once a week if you want at the end of the workout.

1-5 sets depending on your rep range.  Go hard on whatever sets you do.

That's all you need (plus testosterone).  Don't add more exercises!

No need to beat yourself up with grueling workouts and massive volume.  It's counterproductive, actually hinders your progress and burns you out mentally.

High volume split routines are for pre-contest when you are trying to lean up and gain definition.  Do those for too long as you burn out.  Leave the gym feeling good not like crap.

Drug users can thrive on the high volume mega routines but for nattys they are a no-no for long-term training.

Looks good!  I think I will try to do some stiff legged deadlifts this Saturday.  I will not be using much, maybe 100 lbs.  I have not done them in quite some time and will just shoot for 20 reps. 

Thanks for the inspiration, brother!
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IroNat
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« Reply #257 on: April 02, 2019, 04:04:01 AM »

Looks good!  I think I will try to do some stiff legged deadlifts this Saturday.  I will not be using much, maybe 100 lbs.  I have not done them in quite some time and will just shoot for 20 reps. 

Thanks for the inspiration, brother!

You're smart to start out light.  No need to hurry.

Life is a marathon, not a sprint.
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IroNat
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« Reply #258 on: April 04, 2019, 09:28:29 AM »

4/4/19

Standing calf raises - 1 set to failure 18 reps
Leg curls - 1 set to failure 9 reps
Standing dumbbell press - 2x3 and 6x2 then 6,5,4,4,4,3, then 1x18
alternate sets with:
Power cleans - 10x2
Standing barbell curls - 1 set to failure 15 reps
Reverse wrist roller - 1 set until tired
Airdyne - 10x10sec sprint intervals

Music:
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oldtimer1
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« Reply #259 on: April 05, 2019, 06:58:32 PM »

That's a lot of power cleans. Bet your heart was racing.
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IroNat
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« Reply #260 on: April 06, 2019, 06:40:21 AM »

That's a lot of power cleans. Bet your heart was racing.

The Standing DB presses get me going too.  Those can be tough.  All out practically.

It makes a difference how you place your feet for the presses.  A narrow stance seems to give better leverage.

I do a set of them then a set of power cleans.

3 minute rest after doing those two.

Power cleans are awesome. 


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The Scott
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« Reply #261 on: April 06, 2019, 07:57:23 AM »

I am hoping to head out to the garage in awhile to do 3 sets of thick bar (approximately 2.5") curls super-setted with dips followed by a single set of deadlifts for (I hope) 20 reps or more. 

And because I feel fluffy, a few sets of weighted roman chair situps.   I long ago decided that I don't need to be buried in the biggest coffin.  I just want to look good enough it can be an open casket celebration of my life.  Grin
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IroNat
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« Reply #262 on: April 06, 2019, 09:48:40 AM »

I am hoping to head out to the garage in awhile to do 3 sets of thick bar (approximately 2.5") curls super-setted with dips followed by a single set of deadlifts for (I hope) 20 reps or more. 

And because I feel fluffy, a few sets of weighted roman chair situps.   I long ago decided that I don't need to be buried in the biggest coffin.  I just want to look good enough it can be an open casket celebration of my life.  Grin

That's a good routine.

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oldtimer1
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« Reply #263 on: April 06, 2019, 10:50:38 AM »

I am hoping to head out to the garage in awhile to do 3 sets of thick bar (approximately 2.5") curls super-setted with dips followed by a single set of deadlifts for (I hope) 20 reps or more. 

And because I feel fluffy, a few sets of weighted roman chair situps.   I long ago decided that I don't need to be buried in the biggest coffin.  I just want to look good enough it can be an open casket celebration of my life.  Grin

Funny my whole young life I was skinny and lean. Then I went through decades of trying to get big. Now my goal is to get skinny and lean.
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IroNat
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« Reply #264 on: April 07, 2019, 10:46:06 AM »

4/7/19

Standing calf raises - 1 set to failure
Leg curls - 1 set to failure
Bench press - 4x3 and 4x2 then 65443 then 1x10 pump set
Power cleans - 10x2
Barbell curls - 1 set to failure
Wrist roller reverse only (rehab) - 5 times
Airdyne - 10x10sec sprint intervals

Music:
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IroNat
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« Reply #265 on: April 10, 2019, 09:10:58 AM »

4/10/19

Standing calf raises - 1 sets 18 reps
Leg curls - 1 set 13 reps
Standing DB presses - 3x3 and 5x2 then 6,5,4,4,4,3 and 1x12
alternate sets with:
Power cleans  - 10x2
then
Squat partials - 8x6
Barbell curls - 1 set of 12
Reverse wrist roller - 1 set until fatigued
Airdyne - 10x10second sprint intervals

Music: Led Zeppelin - Presence

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oldtimer1
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« Reply #266 on: April 10, 2019, 09:54:28 AM »

I have so much problems with power cleans regarding flexibility on the catch. Don't know if I will ever be able to do them properly. My arms I bet are arthritic and refuse to bend properly for the catch.  I catch the weight in the press position instead of up by the clavicles. Oh, well. Plenty of movements left on the plate. I can still snatch but I never thought they were remotely close to the clean in developing power.
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IroNat
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« Reply #267 on: April 10, 2019, 11:19:51 AM »

I have so much problems with power cleans regarding flexibility on the catch. Don't know if I will ever be able to do them properly. My arms I bet are arthritic and refuse to bend properly for the catch.  I catch the weight in the press position instead of up by the clavicles. Oh, well. Plenty of movements left on the plate. I can still snatch but I never thought they were remotely close to the clean in developing power.

I take a wide grip.  The outside of my hands is just about on the outer grip rings.

This allows me to catch it more comfortably.

I stretch my wrists a little before doing them. 



See the lower section of this pic for my grip width.

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oldtimer1
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« Reply #268 on: April 10, 2019, 11:58:13 AM »

That's a really wide grip for a clean. It's rare but I have seen competitive lifters using a wide grip for cleans.


* Olympic lifter111.JPG (60.43 KB, 450x558 - viewed 36 times.)
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IroNat
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« Reply #269 on: April 10, 2019, 01:25:02 PM »

That's a really wide grip for a clean. It's rare but I have seen competitive lifters using a wide grip for cleans.

Give it a try. 
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IroNat
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« Reply #270 on: April 12, 2019, 12:01:44 PM »

4/12/19

Standing calf - 1 set to failure
Leg curls - 1 set to failure
Bench press - 5x3 and 3x2 then less weight 6,5,4,4,4,3 and then less weight 1x10 pump set
Cleans - drills https://www.youtube.com/watch?v=TOZ4JZSpdG0  Very helpful.
Stiff leg deadlift - 3x6
Standing barbell curls - 1 set to failure
Airdyne - 10x10sec sprint intervals

Music: Led Zeppelin - Physical Graffiti

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IroNat
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« Reply #271 on: April 14, 2019, 10:35:28 AM »

4/14/19

Standing calf raises - 1 set of 15
Leg curls - 1 set of 8
Standing DB presses - 4x3 and 4x2 then less weight 6,5,4,4,4,3 and lesser weight 1 set of 13
Power clean drills
Squat partials - 5 sets of 3 up to a heavy weight
Barbell curls - 1 set of 11
Airdyne - 10x10 sec interval sprints
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IroNat
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« Reply #272 on: April 15, 2019, 10:48:54 AM »

Bench press - 1x3 and 7x2
Deadlift - 1x3 and 7x2
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IroNat
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« Reply #273 on: April 17, 2019, 06:51:05 AM »

4/17/19

Standing calf raises - 1 set of 15
Leg curls - 1 set of 9
Standing DB Presses - 8 sets of 3
Cleans - 8 sets of 2
Barbell curls - 1 set of 8
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The Scott
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« Reply #274 on: April 19, 2019, 04:12:18 AM »

4/17/19

Standing calf raises - 1 set of 15
Leg curls - 1 set of 9
Standing DB Presses - 8 sets of 3
Cleans - 8 sets of 2
Barbell curls - 1 set of 8

I envy you that workout!  I cannot do overhead presses anymore (although I try them on a machine every once in a while w/light weight) lest I tear my ego apart with my shoulders, LOL!  Excellent regimen, sir!
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