IroNat

[IroNat]

My calves are very sore from those 1 leg calf raises.

I'll have calves like Pellius soon.

 

[IroNat]

9/1/19

Good Lord, it's September already! 

1 leg calf raises - 3 sets max reps
Squat cleans - Sets of 3 then sets of 1 to a top set
Seated barbell press, no back support - sets of 6 up to a top set of 3
DB pullovers - 2x20
Incline db flyes - 2x15
Wide lat pulldowns - 6x15
Body weight squats - 3x20
Concentration curls - 6x6-15
Grip stuff

[The Scott]

9/1/19

Good Lord, it's September already! 

1 leg calf raises - 3 sets max reps
Squat cleans - Sets of 3 then sets of 1 to a top set
Seated barbell press, no back support - sets of 6 up to a top set of 3
DB pullovers - 2x20
Incline db flyes - 2x15
Wide lat pulldowns - 6x15
Body weight squats - 3x20
Concentration curls - 6x6-15
Grip stuff

 I know...Time is faster than the speed of light, brother.  At least until those lights are turned out for the last time.  I like to think living slows time down just enough to enjoy a bit of it.  Be well, my friend.

[oldtimer1]

One leg calf raises off the floor is a great exercise. https://www.t-nation.com/training/no-weights-calf-training

[IroNat]

Yes, those 1 leg cr are really good.

I'm going to stick with them for awhile.  I can really see the calf muscles working when I do them.

The older you get the faster time seems to go by.  Way more time behind you than in front.

Looked at myself in the mirror  and I definitely need to drop a few pounds.  My abdomen sticks out.

I can see abs but my lower abdomen is past my chest!  Damn!  Like I'm bloated.

Going to cut back on portions and carbs/junk.

https://www.livestrong.com/article/149541-what-causes-men-to-have-hard-fat-bellies/

[Primemuscle]

Yes, those 1 leg cr are really good.

I'm going to stick with them for awhile.  I can really see the calf muscles working when I do them.

The older you get the faster time seems to go by.  Way more time behind you than in front.

Looked at myself in the mirror  and I definitely need to drop a few pounds.  My abdomen sticks out.

I can see abs but my lower abdomen is past my chest!  Damn!  Like I'm bloated.

Going to cut back on portions and carbs/junk.

https://www.livestrong.com/article/149541-what-causes-men-to-have-hard-fat-bellies/

Ever heard of sucking it in?

[IroNat]

Amazing vacuum.  I never could do that.

[IroNat]

9/3/19

1 leg bodyweight calf raises - 3 sets max reps each leg
Squat cleans - 3's to a top set
Bodyweight dips - 3x15
DB pullovers - 2x20
Incline flyes - 2x15
Incline db press - 2x12
Side db raises - 3x15
Wide lat pulldowns - 6x12-15
Bulgarian split squats - 3x12 each leg
Leg curls - 2x15
DB concentration curls - 3x6-10
Grip stuff

32 sets total (not including grip stuff)

Music: Megadeth - Rust In Peace

[IroNat]

9/6/19

Tweaked my left shoulder several weeks ago so being somewhat careful.

1 leg body weight calf raises - 3xmax reps
Squat cleans - 3's to a couple top sets.  This time did one squat clean + two front squats each set.  Usually I do three squat cleans each set.
Seated db press - 3x15
Incline flyes - 3x15
Decline db flyes - 3x15
Lat machine straight arm pulldown - 3x12
Db pullovers - 3x20
Wide lat pulldowns - 3x12-15
Concentration curls - 6x8-15
Tricep pushdowns - 6x8-15
Bulgarian split squats - 2x12
Grip stuff

38 sets not including grip.

With the squat cleans I work up to the heavier sets with around 5 warmup sets so I alternate that exercise with the presses and flyes.

Music: Megadeth - Countdown To Extinction

[oldtimer1]

Good workout! Shoulders are so delicate. For that reason I rarely bench with a bar. If I do it's light weights.

[Primemuscle]

Amazing vacuum.  I never could do that.

Takes a lot of practice. Take a deep breath, blow out all the air and then suck your abs in towards your back. The more developed you chest is the more impressive this pose looks.

[IroNat]

9/8/19

1 leg bw calf raise - 3xmax reps
Seated calf raise - 3x12-15
Squat cleans - 3x3 and 2x1
Bench press - 12,8,5 pyramid weight
DB pullovers - 3x20
Incline flyes - 3x20
Side db raises - 3x15
Concentration curls - 6x6-12
*superset with*
Tricep pushdowns - 6x12-15
Wide lat pulldowns - 3x12-15
Bulgarian split squats bodyweight - 3x12
Grip stuff

41 sets exclusive of grip stuff  
1.5 hours

Can really feel my lower back from those squat cleans.

[IroNat]

9/10/19

Lower back felt tired and considered taking day off.  Changed it up today.  Dropped the volume in half.  Minimal rests between sets.  Got a good pump.

1 leg bodyweight calf raises - 3xMax reps
Narrow stance barbell squats - 3x10
Incline db flyes - 3x12
Db rows - 3x15
Db side raises - 3x15
Db concentration curls - 3x8-12
Knee-ups - 1x25

19 sets

Breakfast - oatmeal topped with peanuts, a banana, 2% milk, coffee with half n' half
Lunch - 6 eggs fried in olive oil, rice and beans on the side, coffee with half n' half

[Primemuscle]

I've been sick as a dog since last Friday with either viral or bacterial gastroenteritis. At least that's what the doctor I saw today suspects. My entire torso and everything in it hurts.

[IroNat]

I've been sick as a dog since last Friday with either viral or bacterial gastroenteritis. At least that's what the doctor I saw today suspects. My entire torso and everything in it hurts.

Sorry to hear that.  Hope you feel better soon.

[IroNat]

9/13/19

I was looking forward to this workout but when I got to it I felt like sh*t.
Some days are like that and you can't predict it ahead of time.
I've had days when I felt lousy and had great workouts.

>

1 leg body weight calf raises - 3xMax reps
Seated calf raises - 3x10-15
Bulgarian split squats body weight - 2x20
Leg curls - 3x12-15
Db pullovers - 3x20
Db side raises - 3x15
Db front raises - 3x8-12
Wide lat pulldowns - 3x12-15
Band pull aparts - 3xMax reps
Barbell cheat curls - 3x8-12
Concentration curls - 3x6-8*
Tricep pushdowns - 3x12-15
Knee-ups - 2xMax reps
Grip

37 sets
Minimal rest between sets
1 hour

*I'm seeing better peak from the concentration curls.

[oldtimer1]

Some workouts are better than others. This week I wasn't clicking on all cylinders. Here's to next week. Hope we both kill it.

[IroNat]

9/15/19

1 leg calf raises body weight - 3xMax reps
Seated calf raises - 3x12-15
Squat clean - 5x3
Seated Db press - 3x15
Band rear laterals- 3xMax reps
Band side lateral raises - 3xMax reps
Db pullovers - 3x15
Db incline press - 3x12
Db rows - 3x10
Db alternate cheat curls - 3x8-12
Db concentration curls - 3x6-8
Tricep pushdowns - 3x12-15
Bulgarian split squats body weight - 2x10
Knee-ups - 3xMax reps

43 sets
Alternating sets between exercises with minimal rest.

[oldtimer1]

I've been sick as a dog since last Friday with either viral or bacterial gastroenteritis. At least that's what the doctor I saw today suspects. My entire torso and everything in it hurts.

Stomach issues are the worst.  If it's a virus it should pass quick. My adult son had the noro virus and in the space of 2 hours tried to throw up 12 times.  Had to take him to the hospital.  In the morning he was on the mend. Bacteria could be tricky to fix. 

[Primemuscle]

Stomach issues are the worst.  If it's a virus it should pass quick. My adult son had the noro virus and in the space of 2 hours tried to throw up 12 times.  Had to take him to the hospital.  In the morning he was on the mend. Bacteria could be tricky to fix. 

Thankfully, I am 99% back to normal. It took a week though, which is a longtime (IMO) to be sick. To my good fortune, the last time I upchucked was when I was 18 and had far too much to drink and eat. Over my long lifetime, I've encountered some really stomach churning stuff. Somehow, I am able to distract my thoughts from the them. Onetime, this kid threw up all over the keyboard he was using in the library and I cleaned it up. Cleaning a keyboard can take awhile...you get the idea.

[IroNat]

9/17/19

1 leg body weight calf raise - 3x max reps
Seated calf raise - 3x12
Squat cleans - 3's to a top set
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Db pullovers - 3x10
Wide lat pulldowns - 3x10
Db cheat rows - 3x10
Alternated db cheat curls - 3x10
Concentration curls - 3x10
Jack-knife sit-ups - 3 x max reps
Grip stuff

39 sets excluding grip.
2 min rests between sets.

[IroNat]

9/20/19

1 leg weighted calf raises - 3x12
Seated calf raises - 3x12
Squat cleans - 3x3
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Cable pullovers - 3x10
Wide lat pulldowns - 3x10
Db rows - 3x10
Alternate db curls - 3x10
Concentration curls - 3x10
Knee-ups - 3xMax reps

39 sets.
2 minute rests.

[IroNat]

9/22/19

1 leg weighted calf raises - 3x12
Seated calf raises - 3x12
Squat cleans - 3x3
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Cable pullovers - 3x10
Wide lat pulldowns - 3x10
Db rows - 3x10
Alternate db curls - 3x10
Concentration curls - 3x10
Knee-ups - 1xMax reps

37 sets.
2 minute rests.
2 hours.

This is an effective but time consuming way to train.  I don't mind doing this during the week but don't like doing it on the weekend.

I am using a rep range of 7-10 for most of the exercises.  If I get 3 sets of 10 then I will add weight.  I hope to use this same routine for about 6 weeks, then change up the exercises a bit.  Everything is subject to change however.

Today I did not superset anything but may superset to save time in the future.  2 minute rests between sets works well and allows sufficient time for recovery.

The cable pullovers on the lat machine are a substitute for dumbbell pullovers which I did not feel safe doing with an heavy dumbbell.  They actually are better because the tension is constant all through the range of motion.  Target is the lower chest.  I use a v-bar attachment and do these standing.  I

https://exrx.net/WeightExercises/LatissimusDorsi/CBBentoverPullover

[IroNat]

9/24/19

1 leg weighted calf raises - 3x10
Seated calf raises - 3x10
Squat cleans - 3x3
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Cable pullovers - 3x10
Wide lat pulldowns - 3x10
Alternate db curls - 3x10
Concentration curls - 3x10
Barbell curls - 25,22,20 reps pump sets
Knee-ups - 1xMax reps
Grip

37 sets
Worked at my own pace.
Dropped the Db rows today.

[IroNat]

9/27/19

1 leg weighted calf raises - 3x12
Seated calf raises - 3x12
Squat cleans - 3x3
Leg curls - 3x10
Seated barbell press - 3x10
Db side raises - 3x10
Incline barbell press - 3x10
Cable pullovers - 3x10
Wide lat pulldowns - 3x10
Alternate db curls - 3x10
Concentration curls - Did a set of 8-10 reps between every set up to Incline BB press including warmup sets. 24 sets.
Knee-ups - 1xMax reps
Grip

55 sets
2 minute rests.