Getbig Bodybuilding, Figure and Fitness Forums
July 18, 2019, 11:37:57 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Login Register  
Pages: 1 ... 12 13 [14] 15   Go Down
  Print  
Author Topic: IroNat  (Read 58005 times)
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #325 on: June 13, 2019, 08:26:10 AM »

6/13/19

Standing calf raises, leg curls, seated calf raises - 3 supersets
Standing dumbbell press - 8x2 @ 80%
Squat cleans - 2's up to a heavy single, about 6 sets total
Wide lat pulldowns - 3 sets
Wide uprights rows - 3 sets
Barbell curls - 3 sets
One arm dumbbell deadlifts - 3 sets of 1 minute duration, alternating hands each rep
Wrist curls - 3 sets each palms up and down
Other grip stuff for a few sets
Plank - 1:20
Stick twists - 4 minutes
Airdyne - 10x10sec sprint intervals

Music: KISS - Box set 1976-1982
Some songs in here that were well-known hits.  KISS was super-popular when I was in high school.

https://en.wikipedia.org/wiki/The_Box_Set_(Kiss)

1.   "Detroit Rock City"    1976 ~ Destroyer   
2.   "King of the Night Time World" (Live in 1977)   1977 ~ Alive II   
3.   "Larger Than Life"   1977 ~ Alive II   
4.   "Rocket Ride"   1977 ~ Alive II   
5.   "Tonight You Belong to Me"   1978 ~ Paul Stanley   
6.   "New York Groove" (Hello Cover)   1978 ~ Ace Frehley   
7.   "Radioactive" (Demo Version)   Previously Unreleased   
8.   "Don't You Let Me Down"   1978 ~ Peter Criss   
9.   "I Was Made for Lovin' You"   1979 ~ Dynasty   
10.   "Sure Know Something"   1979 ~ Dynasty   
11.   "Shandi"   1980 ~ Unmasked   
12.   "You're All That I Want, You're All That I Need" (Demo Version) (Recorded in 1977)   Previously Unreleased   
13.   " Talk to Me" (Live in 1980)   Previously Unreleased   
14.   "A World Without Heroes"   1981 ~ Music From "The Elder"   
15.   "The Oath"   1981 ~ Music From "The Elder"   
16.   "Nowhere to Run"   1982 ~ Killers   
17.   "Creatures of the Night"   1982 ~ Creatures of the Night   
18.   "War Machine"   1982 ~ Creatures of the Night   
19.   "I Love It Loud"
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #326 on: June 16, 2019, 10:09:07 AM »

6/16/19

Very limited in time today so just hit the main exercise (bench press) and a couple others.

Bench Press - 7x1 @ 90% then 3 sets AMRAP @ 50% supersetted with Wide Lat Pulldowns also for 3 sets AMRAP
Seated Calf Raises - 3 sets AMRAP
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #327 on: June 19, 2019, 03:43:13 AM »

6/18/19

Again no time today so just hit the main exercise.

Squat cleans - 7x1 @90% after about 7 progressively heavier warmup sets.
Report to moderator   Logged
oldtimer1
Getbig V
*****
Posts: 10970

Getbig!


« Reply #328 on: June 19, 2019, 06:33:28 PM »

6/18/19

Again no time today so just hit the main exercise.

Squat cleans - 7x1 @90% after about 7 progressively heavier warmup sets.

No finer exercise in the weight room.
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #329 on: June 20, 2019, 04:23:15 PM »

6/20/19

Standing dumbbell press - 4x1 @ 90%
Standing calf raises - 6 sets AMRAP
Report to moderator   Logged
Deadpool
Getbig V
*****
Posts: 14000



« Reply #330 on: June 22, 2019, 03:57:14 PM »

Bravo on the Kiss music, I prefer Tool myself, but to each his or her own
Report to moderator   Logged

X
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #331 on: June 23, 2019, 08:30:50 AM »

Bravo on the Kiss music, I prefer Tool myself, but to each his or her own

Thanks for stopping by Dead.

I have a ton of CDs and I generally grab a stack and work through them one by one.  Some days I don't put music on though.
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #332 on: June 23, 2019, 08:34:42 AM »

6/23/19

Standing calf raises - 3 sets AMRAP
Squat cleans - 8x2 @ 60% then went up in weight for 2 singles
Stiff leg deadlifts - 4x12
Leg curls - 3 sets AMRAP
DB pullovers - 3x15
Concentration curls - 3x12
Grip stuff
Report to moderator   Logged
oldtimer1
Getbig V
*****
Posts: 10970

Getbig!


« Reply #333 on: June 24, 2019, 03:03:22 AM »

I haven't run or walked since Wednesday. It's Monday and my Achilles is already feeling better. You were right. The injury needed rest. I won't do running/walking cardio for a couple of weeks. Maybe a month.
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #334 on: June 24, 2019, 03:26:18 AM »

I haven't ran or walked since Wednesday. It's Monday and my Achilles is already feeling better. You were right. The injury needed rest. I won't do running/walking cardio for a couple of weeks. Maybe a month.

That's good!

Just come back easy.

Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #335 on: June 25, 2019, 11:33:55 AM »

6/25/19

Standing calf raises - 3 sets AMRAP
Standing dumbbell presses - 12x2
Close grip bench press - 5x5-12
Tricep pushdowns - 3x6-12
Band pulls - 3x12-15
Cable crunches - 1 set of 15
Grip stuff

Music: Kiss - Box Set - 1976-1982
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #336 on: June 27, 2019, 11:52:04 AM »

6/27/19

Standing calf raises - 3 sets AMRAP
High pulls - Singles up to 2 max sets
Barbell shrugs - 5x8-12
Barbell squats - 3x12
Ab rollouts - 3 sets AMRAP
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #337 on: June 28, 2019, 07:38:01 AM »

6/28/19

Ordinarily I would take a day of between workouts but tomorrow is too busy so did it today.

>

Seated calf raises - 3x12-15 reps
Incline barbell press - Singles up to two max sets
Front barbell raises - 5x10-12
Close grip bench press - 3x6-15
Wide lat pulldowns - 3x8-15
DB curls - 2 sets
Grip stuff

Music: Kiss Box set - 1990s
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #338 on: July 01, 2019, 10:52:52 AM »

7/1/19

Standing calf raises - 3x15-20
Leg curls - 3x8-12
Squat cleans - 8x2 @ 50% then singles up to a top set
Barbell rows - 5x8-15
Grip stuff
Airdyne - 10x20sec intervals
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #339 on: July 03, 2019, 06:52:00 AM »

7/3/19

Standing calf raises - 3x15-25
Standing dumbbell press - 8x2 @ 60% then 1's to a max
Behind neck press - 5x10-15
Close grip lat pulldowns - 3x10-15
Flat dumbbell flyes - 3x12
Lying leg raises - 1x25
Grip stuff
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #340 on: July 05, 2019, 08:34:24 AM »

7/5/19

Standing calf raises - 3x10-20
Seated calf raises - 3x10-15
High pulls from floor - doubles and singles adding weight up to two max sets
Stiff leg deadlifts - 4x12
Wide lat pulldowns - 3x10-15
DB pullovers - 3x20
Grip stuff
Airdyne - 30 minutes
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #341 on: July 07, 2019, 05:47:39 AM »

7/7/19

Standing calf Raises - 5x12-20
1 arm db presses - Singles adding weight up to two top sets
Flat bench press wide grip - 6x6-12
DB lying tricep extensions - 3x10-15
Bent over laterals with plates - 3x15
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #342 on: July 09, 2019, 06:28:06 AM »

7/9/19

Standing calf raises - 3x12-22
Squat cleans - 8x2 then singles to a top set
Front squats - 3x6
Leg curls - 3x8-12
Dumbbell hang high pulls - 3x10-12
Grip stuff
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #343 on: July 11, 2019, 08:15:43 AM »

7/11/19

Standing calf raises - 3x12-15
Standing dumbbell press - 8x3
Behind neck press - 6x8-12
Wide lat pulldown - 5x8-12
Barbell curls - 3x25
Grip stuff
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #344 on: July 13, 2019, 07:38:39 AM »

7/13/19

Standing calf raises - 3x12-20
Leg curls - 3x8-12
Back squats - 12,8,6,4,3,3 pyramiding weight
Good mornings - 5x10-12
Planks - 2
Barbell curls - 3x8-12
Grip stuff
Report to moderator   Logged
The Scott
Getbig V
*****
Posts: 10872


I'm a victim of soicumcision!!


« Reply #345 on: July 13, 2019, 08:02:14 AM »

7/13/19

Standing calf raises - 3x12-20
Leg curls - 3x8-12
Back squats - 12,8,6,4,3,3 pyramiding weight
Good mornings - 5x10-12
Planks - 2
Barbell curls - 3x8-12
Grip stuff

Excellent!  I miss leg work...I recently started training again.  The old Reg Park 5X5 routine for now.  Thanks  for the inspiration!
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #346 on: July 13, 2019, 08:07:57 AM »

Excellent!  I miss leg work...I recently started training again.  The old Reg Park 5X5 routine for now.  Thanks  for the inspiration!

Great...Scott!  Grin
Report to moderator   Logged
The Scott
Getbig V
*****
Posts: 10872


I'm a victim of soicumcision!!


« Reply #347 on: July 13, 2019, 08:14:35 AM »

Great...Scott!  Grin

 Grin  Thanks, brother!  Grin
Report to moderator   Logged
IroNat
Getbig V
*****
Gender: Male
Posts: 4448


I'm ok, you're screwed up.


« Reply #348 on: July 14, 2019, 06:04:37 AM »

7/14/19

Seated calf raises - 3 sets AMRAP
Bench press - 12,8,6,4,2 pyramiding weight
Incline barbell press - 8,6,6,6
Close grip barbell press - 4x5
Tricep pushdowns - 3x10-12
Barbell curls - 3 sets AMRAP
Grip stuff
Report to moderator   Logged
oldtimer1
Getbig V
*****
Posts: 10970

Getbig!


« Reply #349 on: July 14, 2019, 06:25:35 PM »

I can't bring myself to train on weekends. I look forward to doing nothing after the work week. Just got out of the pool. Swimming at night while music played from the the big band era. The shimming lights off the woods really made the night.


* Pool 5.jpg (176.33 KB, 960x717 - viewed 10 times.)
Report to moderator   Logged
Pages: 1 ... 12 13 [14] 15   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.20 | SMF © 2013, Simple Machines Valid XHTML 1.0! Valid CSS!