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Author Topic: IroNat  (Read 104849 times)
IroNat
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« Reply #500 on: December 31, 2019, 03:52:45 AM »

What's your four exercises for abs?

Standing stick twists with empty 5 foot bar
Good mornings - light weight
Db side bends - light weight
Seated Knee ups

All 50 reps.
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IroNat
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« Reply #501 on: January 01, 2020, 12:24:03 PM »

Abs: Stick twists, Good mornings, Db side bends, Knee ups  - All 50 reps
Power cleans - 4x3
Standing calf raises - 5x12
Arms:
Barbell curls 5x10
Incline db curls 5x10
Reverse barbell curls - 5x10
Seated French press - 5x10
Incline tricep press - 5x10
Lying db triceps press - 5x12

Great pump in my arms.
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IroNat
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« Reply #502 on: January 03, 2020, 08:09:25 AM »

01/03/20

Abs - 4 exercises x 50 reps each
then:
Barbell back squat - 18 total reps
Double Db clean & press - 15 total reps
Weighted Pullups - 15 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Standing calf raises - 3x12 superset with Leg Curls 3x12
Incline Db Flyes - 2x12
Db Pullovers - 2x20
Band pull-aparts to rear - 2x25
Arms:
Standing Barbell curls - 5x10
Incline Db Curls - 5x10
Reverse barbell curls - 4x10
Seated French press - 5x10
Incline barbell tricep press - 5x10
Lying Db press - 5x12
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IroNat
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« Reply #503 on: January 06, 2020, 08:49:58 AM »

01/06/20

Abs - Stick twists, good mornings, db side bends, knee ups -  50 reps each
then:
Barbell back squat - 18 total reps
Double Db clean & press - 15 total reps
The above done in alternating sets of 3 reps, 1-2 minute rests after series
then:
Lat pulldowns - 8x12 (sets alternated with above warmup and work sets)
Standing calf raises - 3x12 superset with Leg Curls 3x12
Seated calf raises - 3x12
1 legged calf raises - 3xmax reps
Incline Db Flyes - 5x12
Db Pullovers - 5x12
Band pull-aparts to rear - 2x25
Arms:
Standing Barbell curls - 4x10
Incline Db Curls - 4x10
Reverse barbell curls - 4x10
Seated French press - 4x10
Incline barbell tricep press -4x10
Lying Db press - 4x10

In case it's not obvious I'm doing arm specialization.

Have to stop weighted pullups for awhile as I'm having trigger finger issues.  
Bought a pair of these to test out.  Good quality but don't relieve enough pressure.  So really just need to stop the pullups.
I'm also splinting the finger to rest it.

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IroNat
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« Reply #504 on: January 08, 2020, 07:28:28 AM »

1//8/20

Abs: Stick twists, Good mornings, Db side bends, Knee ups  - All 50 reps
Standing calf raises - 3x12
Seated calf raise - 3x12
1 leg calf raise - 3x max reps
Arms:
Barbell curls 4x10
Incline db curls 5x10
Reverse barbell curls - 4x10
Seated barbell French press - 5x10
Incline barbell tricep press - 5x10
Lying db triceps press - 5x12

The lying db tricep press is really intense on the last few reps and gives you a good pump.  I need to do 12 reps to really feel it. 
You wouldn't think it would be very effective but it is.

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IroNat
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« Reply #505 on: January 10, 2020, 08:19:56 AM »

01/10/20

Abs - Stick twists, good mornings, db side bends, knee ups -  50 reps each
then:
Barbell back squat - 6x3
Double Db clean & press - 5x3
Lat pulldowns - 10x12 (sets alternated with above warmup and work sets)
Seated cable rows - 3x12
Standing calf raises - 5x12
Leg Curls 3x12
Incline Db Flyes - 3x12
Db Pullovers - 3x12
Barbell rows - 3x10
Upright rows - 2x10
Arms:
Standing Barbell curls - 4x10
Incline Db Curls - 4x10
Reverse barbell curls - 4x10
Seated French press - 4x10
Incline barbell tricep press -4x10
Lying Db tricep press - 4x12
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« Reply #506 on: January 10, 2020, 08:33:24 AM »

01/10/20

Abs - Stick twists, good mornings, db side bends, knee ups -  50 reps each
then:
Barbell back squat - 6x3
Double Db clean & press - 5x3
Lat pulldowns - 10x12 (sets alternated with above warmup and work sets)
Seated cable rows - 3x12
Standing calf raises - 5x12
Leg Curls 3x12
Incline Db Flyes - 3x12
Db Pullovers - 3x12
Barbell rows - 3x10
Upright rows - 2x10
Arms:
Standing Barbell curls - 4x10
Incline Db Curls - 4x10
Reverse barbell curls - 4x10
Seated French press - 4x10
Incline barbell tricep press -4x10
Lying Db tricep press - 4x12

Haven't tried the lying db tricep press in awhile. Might throw it in today. Don't even know what weight to use.
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IroNat
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« Reply #507 on: January 10, 2020, 08:46:48 AM »

Haven't tried the lying db tricep press in awhile. Might throw it in today. Don't even know what weight to use.

Do it at the end of your arm workout or after tricep involved exercises.

You don't need much weight at all but do 12 reps.  The burn comes in at the end of the set.
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IroNat
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« Reply #508 on: January 13, 2020, 09:24:03 AM »

1//13/20

Abs: Stick twists, Good mornings, Db side bends, Knee ups  - All 50 reps
Standing calf raises - 5x12
superset with
Seated calf raise - 5x12
Arms:
Barbell curls 4x10
Incline db curls 4x10
Reverse barbell curls - 4x10
Seated barbell French press - 4x10
Incline barbell tricep press - 4x10
Lying db triceps press - 4x12
Delts:
Upright rows - 3x10
Band reverse fly - 3x25
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« Reply #509 on: January 13, 2020, 06:15:18 PM »

How long do your workouts last nat?
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IroNat
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« Reply #510 on: January 14, 2020, 04:29:29 AM »

How long do your workouts last nat?

1.5 to 2 hours or slightly more.

I usually train 3 times a week with a day off between workouts and 2 days off after that.

I like a day off between workouts.

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IroNat
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« Reply #511 on: January 15, 2020, 09:11:28 AM »

01/15/20

Abs - Stick twists, good mornings, db side bends, knee ups -  50 reps each
Barbell back squat - 6x3 work sets
Double Db clean & press - 5x3 work sets
Lat pulldowns - 9x12 (sets alternated with above warmup and work sets)
Standing calf raises superset with Seated calf raises - 3x12
Incline Db Flyes - 5x12
Incline Db Curls - 5x10
Reverse barbell curls - 4x10
Incline barbell tricep press -5x10
Lying Db tricep press - 5x12
Leg Curls 3x12

57 sets.
Workout took 1.5 hours.
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IroNat
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« Reply #512 on: January 17, 2020, 08:52:43 AM »


1//17/20

Abs: Stick twists, Good mornings, Db side bends, Knee ups  - All 50 reps
Front squats - 5x10
Leg curls - 5x12
Standing calf raise superset Seated calf raise - 5x12
Barbell curls 3x10
Incline db curls 4x10
Reverse barbell curls - 3x10
Seated French press - 4x10
Incline barbell tricep press - 4x10
Lying db triceps press - 4x12
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IroNat
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« Reply #513 on: January 20, 2020, 09:10:22 AM »

1/20/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats -3x10
Lat pulldowns - 3x12
Db pullovers - 3x12
Leg curls - 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Standing Db press - 3x10
Bent over rear db laterals - 3x10
Dips - 3x10
Incline flyes - 3x10
Incline db curls - 3x10
Reverse barbell curls - 3x10
Incline tricep extension with barbell - 3x10
Lying db tricep extension - 3x12

Just over 1.5 hours.
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« Reply #514 on: January 20, 2020, 09:24:23 AM »

Way more energy than me. If I make it to an hour without puking, it's amazing.
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IroNat
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« Reply #515 on: January 20, 2020, 09:49:37 AM »

Way more energy than me. If I make it to an hour without puking, it's amazing.

I take a day off between workouts don't forget.

My shoulders have been sore and bothersome while trying to sleep so I lowered the weight and upped the reps on the db presses to see if it helps.

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oldtimer1
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« Reply #516 on: January 20, 2020, 12:15:14 PM »

When you train to you plan the work out or do you decide as you go?
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IroNat
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« Reply #517 on: January 20, 2020, 12:53:29 PM »

When you train to you plan the work out or do you decide as you go?

Hey OT,

I have it in mind what I'm going to do that day.

The only thing I might change is the number of sets for an exercise.

Often I do exercises in order of convenience like today I alternated sets of front squats, lat pulldowns, db pullovers.  Saves time.  I had to do a few warm-up sets of the squats so I fit the back work in there.

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« Reply #518 on: January 21, 2020, 04:48:52 PM »

When you train to you plan the work out or do you decide as you go?

Was wondering the same thing. I go in with a body part I want to do, but the exercises change according to what strikes me as fun that day. Probably should have more of "a program."
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« Reply #519 on: January 21, 2020, 06:13:26 PM »

Was wondering the same thing. I go in with a body part I want to do, but the exercises change according to what strikes me as fun that day. Probably should have more of "a program."

As long as you train hard you can change exercises at will. Having fun is part of this. If it's only misery you will be an ex lifter. Don't get me wrong I am my own worst enemy in that I push it to far to the point of injury. 
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« Reply #520 on: January 21, 2020, 06:23:00 PM »

1/20/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats -3x10
Lat pulldowns - 3x12
Db pullovers - 3x12
Leg curls - 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Standing Db press - 3x10
Bent over rear db laterals - 3x10
Dips - 3x10
Incline flyes - 3x10
Incline db curls - 3x10
Reverse barbell curls - 3x10
Incline tricep extension with barbell - 3x10
Lying db tricep extension - 3x12

Just over 1.5 hours.

Too long a workout for 'soggy' old me.  Wink Otherwise, it is quite comprehensive.
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Primemuscle
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« Reply #521 on: January 21, 2020, 06:25:35 PM »

I take a day off between workouts don't forget.

My shoulders have been sore and bothersome while trying to sleep so I lowered the weight and upped the reps on the db presses to see if it helps.



My shoulders have also been bothersome overnight. Maybe it is because I haven't done squat...err overhead presses.  Cheesy
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IroNat
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« Reply #522 on: January 22, 2020, 03:37:58 AM »

Too long a workout for 'soggy' old me.  Wink Otherwise, it is quite comprehensive.

A longer workout might dry you out, Prime.

 Wink
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IroNat
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« Reply #523 on: January 22, 2020, 07:55:33 AM »

1/22/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - Sets of 3's to a top set then less weight 1x10
Lat pulldowns - 3x12
Standing Db press - 3x10
Bent over db laterals - 3x10
Leg curls - 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Dips - 3x10
Db pullovers - 3x12
Incline flyes - 3x10
Barbell Rows - 3x10
Barbell curls - 3x10
Reverse EZ bar curls - 3x10
Seated French press barbell - 3x10
Lying db tricep extension - 3x12
Reverse wrist curl - 3x10

Music: Ben Webster & Stan Tracey - Soho Nights Vol. 2


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oldtimer1
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« Reply #524 on: January 22, 2020, 07:00:06 PM »

1/22/20

50 reps each - Stick twists, good mornings, db sidebends, knee ups
Front squats - Sets of 3's to a top set then less weight 1x10
Lat pulldowns - 3x12
Standing Db press - 3x10
Bent over db laterals - 3x10
Leg curls - 3x12
Standing calf raises - 3x12 superset Seated calf raises - 3x12
Dips - 3x10
Db pullovers - 3x12
Incline flyes - 3x10
Barbell Rows - 3x10
Barbell curls - 3x10
Reverse EZ bar curls - 3x10
Seated French press barbell - 3x10
Lying db tricep extension - 3x12
Reverse wrist curl - 3x10

Music: Ben Webster & Stan Tracey - Soho Nights Vol. 2




 


Sounds like a killer workout. You must be shot.
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