Author Topic: IroNat  (Read 136200 times)

IroNat

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Re: IroNat
« Reply #625 on: June 10, 2020, 08:10:35 AM »
6/10/20

All exercises 3x12 unless otherwise indicated.

Standing bodyweight calf raises - 1 set of about 200 reps with burns and holds at top
Seated calf raises - 1 set of max reps
Leg curls
Flat bench press to neck
Triangle close grip lat pulldowns
Wide grip upright rows
Lying db curls
Seated French press
Zottman curls
Behind the back barbell tricep kickbacks
Wrist roller
Kneeups - 40 seconds

28 sets.

Later...

Jefferson lift - 3x12
Db power cleans - 3x3

IroNat

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Re: IroNat
« Reply #626 on: June 11, 2020, 08:13:21 AM »
6/11/20

30 minutes of calf training.

Primemuscle

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Re: IroNat
« Reply #627 on: June 11, 2020, 11:43:29 AM »
I took your advices (40+ years later that "word" still cracks me up! ;D) and trained today  ;D .  Two days later is always worse. When I did squats as a youth, two days later and I was SORE.  For fun, I would do my usual sets of 20 with a few hundred pounds and after racking the weight I would stand on top of a bench and jump off...LOL! 

I know...Talk about being stupid but I was also young and stupid. I NEVER got hurt training.  Never.  I used such light weights that I guess it was nearly impossible to hurt myself.  I will train again tomorrow, thanks brother!

It's often the same with me. I'll be fine on the day following an intense training session. But the day after that, I'll be in pain. A good work around is to train through the pain....but, go light.

IroNat

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Re: IroNat
« Reply #628 on: June 12, 2020, 07:17:40 AM »
6/12/20

All exercises 3x12 unless otherwise indicated.

Kneeups - 50 reps
Leg curls
Barbell squat - 1x20
Side db raises
Front db raises
Rear db raises
Wide lat pulldowns with hooks - 5x12
Close grip bench press partials in rack (1/3 from bottom) - 5x8-4 reps
45 degree incline EZ bar French press - 4x12
Seated alternate db curls
Standing barbell close grip curls
Wrist curls - 3x20 each way

40 sets


IroNat

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Re: IroNat
« Reply #629 on: June 13, 2020, 10:43:07 AM »
6/13/20

30 minute calf blast

IroNat

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Re: IroNat
« Reply #630 on: June 14, 2020, 07:14:03 AM »
6/14/20

Back to basics today.

Leg curls - 3x12
Bench press - 3x12
Barbell rows - 3x12
Wide grip barbell curls - 3x12
Seated calf - 3x12
Kneeups - 50 reps
Wrist curls - 3x20 both ways

22 sets

IroNat

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Re: IroNat
« Reply #631 on: June 16, 2020, 07:43:58 AM »
Whoops!  I was supposed to take today off!

6/16/20

Kneeups - 50 reps
Barbell squats - 3x12
1 leg bodyweight calf raises - 3 sets max reps
Behind neck press - 3x12
Wide lat pulldown with hooks - 3x12
Close grip EZ bar curls - 3x12
Wrist curls - 3x20 both ways

22 sets.

As you can see I have intentionally dropped the volume the past couple days.

IroNat

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Re: IroNat
« Reply #632 on: June 19, 2020, 08:27:43 AM »
6/19/20

Mowed lawn - 2hrs

Kneeups  - 50 reps
Leg curls - 3x8-12
Seated calf - 3x8-12
Bench press - 3x8-12
Barbell rows - 3x8-12
Wide grip barbell curls - 3x8-12
Wrist curls - 3x8-12 both ways

22 sets

IroNat

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Re: IroNat
« Reply #633 on: June 21, 2020, 09:08:36 AM »
6/21/20

Rotated tires on two cars this morning.  Phew!  Very humid today.

Then...

Kneeups - 50 reps
1 leg bodyweight calf raises - 3xMax reps
Db power cleans - 3x3
Behind neck press - 3x12
Wide lat pulldowns with hooks - 3x12
Close grip EZ bar curls - 3x12
Wrist curls - 3x12 each way

22 sets

friedchickendinner

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Re: IroNat
« Reply #634 on: June 22, 2020, 04:24:28 AM »
"Behind neck press"

I havent heard anyone doing this DANGEROUS exercise since I saw Kevin Levrone do it on a VHS tape!!

IroNat

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Re: IroNat
« Reply #635 on: June 22, 2020, 04:29:53 AM »
"Behind neck press"

I havent heard anyone doing this DANGEROUS exercise since I saw Kevin Levrone do it on a VHS tape!!

I'm just a crazy Getbigger, FC.

oldtimer1

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Re: IroNat
« Reply #636 on: June 22, 2020, 05:20:21 PM »
I use  to subscribe to men's health many years ago when it was a decent magazine and I saved many of them. I recently dragged a few out to read. One was about how Randy Couture the great UFC star was training NFL players in the fight game to get them in condition to play in the off season. 

He had this to say about lifting.  I'm going to paraphrase. He said, we have to get away from the body part isolation model of training. We have to train the whole body in one training session. Using a split is not what an athlete should be using.

When I read this I thought of your training philosophy Ironat.

IroNat

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Re: IroNat
« Reply #637 on: June 23, 2020, 03:18:06 AM »
I use  to subscribe to men's health many years ago when it was a decent magazine and I saved many of them. I recently dragged a few out to read. One was about how Randy Couture the great UFC star was training NFL players in the fight game to get them in condition to play in the off season. 

He had this to say about lifting.  I'm going to paraphrase. He said, we have to get away from the body part isolation model of training. We have to train the whole body in one training session. Using a split is not what an athlete should be using.

When I read this I thought of your training philosophy Ironat.

I think for natties it's probably the best.

The real old time bodybuilders (pre 1950) trained that way for the most part although they often did marathon workouts of several hours.

If you're on drugs then it's another ballgame.

When you think about it, whether we train 3,4,5 or 6 days a week we kind of end up in the same place.

Couture is a great wrestler and fighter.  He's tough.

Specificity of training is where it's at.  The training is tailored to the sport.

You have to decide what your purpose is and train for it.  I'm training to basically hold myself together for as long as possible.

Even so, I'm going downhill.


IroNat

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Re: IroNat
« Reply #638 on: June 23, 2020, 06:03:10 AM »
6/23/20

All 3x8-12 unless otherwise noted.

Kneeups - 50 reps
Leg curls
Seated calf raises
Incline bench press
High pulls - 3x6
Barbell rows - 2x12
Incline French press
Wide grip barbell curls
Wrist curls - 3x12 both ways

27 sets

IroNat

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Re: IroNat
« Reply #639 on: June 25, 2020, 09:13:36 AM »
6/25/20

All 3x8-12 unless otherwise noted.

Kneeups - 50 reps
Leg curls
Front squats
1 leg bodyweight calf raises - 3 sets max reps
Seated calf raises
Behind neck press
Wide lat pulldown with hooks
Close grip EZ bar curls
Lying barbell tricep extensions
Wrist curls

28 sets

IroNat

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Re: IroNat
« Reply #640 on: June 28, 2020, 05:46:33 AM »
6/28/20

All 3x8-12 unless otherwise noted.

Kneeups - 50 reps
Leg curls
1 leg calf raises - 3x max reps
Seated calf raises
Incline bench press
Wide lat pulldowns with hooks
Wide grip barbell curls
Db tricep kickbacks
Wrist curls - 3x12 both ways

25 sets

Tweaked my lower back on Friday so no lower back work today.

The Scott

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Re: IroNat
« Reply #641 on: June 28, 2020, 11:01:52 AM »
I think for natties it's probably the best.

The real old time bodybuilders (pre 1950) trained that way for the most part although they often did marathon workouts of several hours.

If you're on drugs then it's another ballgame.

When you think about it, whether we train 3,4,5 or 6 days a week we kind of end up in the same place.

Couture is a great wrestler and fighter.  He's tough.

Specificity of training is where it's at.  The training is tailored to the sport.

You have to decide what your purpose is and train for it.  I'm training to basically hold myself together for as long as possible.

Even so, I'm going downhill.

I just hope that once I reach the bottom of this hill there's another one I can use the momentum gained to start up that one.   ;D

Today I did 10 sets of 5 each for single arm DB Laterals (I had added 2.5 pounds and so started over from 10 X 10).  Single arm at a time feels easier on me and seems to allow a greater range of motion so I am trying that out for now.  No more presses for me. :( :(

I ordered four spring collars for 1" DBs as it's a pain in the ass to add or subtract plates with the spin-on collars I have now.  I will try shrugs once I get them.  35 years ago I could shrug what was for me, a lot.  Now I will start with maybe 35 to 50 lbs.  We'll see!

Next 5 sets of 5 on the easycurl bar followed by dropping the weight and doing a sixth set of 20 reps.

Then 5 sets of 5 on machine dips supersetted with 5 sets of tricep pushdowns and a final set of 30 reps of the latter with less weight.  Done.

IroNat

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Re: IroNat
« Reply #642 on: June 28, 2020, 11:18:20 AM »
Sir Scott,

The journey is the thing.

It's not about getting somewhere.

Enjoy the journey.

So, you start with 10x5 and work up to 10x10?

The Scott

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Re: IroNat
« Reply #643 on: June 28, 2020, 12:38:53 PM »
Sir Scott,

The journey is the thing.

It's not about getting somewhere.

Enjoy the journey.

So, you start with 10x5 and work up to 10x10?

Yes.  I finally got 10X10 with 10 lbs. and today went to 12.5 lbs. so I started with 5  reps for 10 sets.;D 

IroNat

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Re: IroNat
« Reply #644 on: June 28, 2020, 01:21:03 PM »
Yes.  I finally got 10X10 with 10 lbs. and today went to 12.5 lbs. so I started with 5  reps for 10 sets.;D 

Excellent!




The Scott

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Re: IroNat
« Reply #645 on: June 28, 2020, 03:08:11 PM »
Excellent!




Thanks!  Oddly enough I just watched that film.  The voice acting of Robin Williams was fantastic and Gilbert Gottfried was perfect for the parrot!  ;D

IroNat

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Re: IroNat
« Reply #646 on: June 30, 2020, 08:14:01 AM »
6/30/20

All 3x8-12 unless otherwise noted.

Kneeups - 50 reps
1 leg bodyweight calf raises - 3 sets max reps
Seated calf raises
Leg curls
Front squats - 3x6
Behind neck press
Db pullovers
Haney shrugs
Wide lat pulldown with hooks
Close grip barbell curls/1 arm cable concentration curls (3 sets each) *superset* Incline EZ bar French press (6 sets)
Wrist curls

40 sets

>

Tried Haney Shrugs today.  Interesting.  I'll probably feel them tomorrow.


IroNat

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Re: IroNat
« Reply #647 on: July 02, 2020, 07:27:40 AM »
7/2/20

Went to 2 sets of 8-12 today unless otherwise noted.
(#) = sets

Kneeups - 50 reps (1)
Stick twists - 50 reps (1)
Standing barbell calf raises *superset* Seated calf raises (4)
Leg curls *superset* Front squats (4)
Incline bench press (2)
Flat flyes (2)
Side db laterals (2)
Rear db laterals (2)
Wide lat pulldowns with hooks (2)
Db pullovers - 2x20 (2)
Wide grip barbell curls (2) 
Db concentration curls (2)
Seated French press with EZ bar (2)
Lying db tricep extensions (2)
Haney shrugs (2)
Wrist curls both ways - 2 sets max reps each (4)

36 sets

IroNat

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Re: IroNat
« Reply #648 on: July 05, 2020, 08:42:09 AM »
7/5/20

I'm liking doing 2 work sets.  More variety in exercises.
(#) = sets

Kneeups - 70 reps (1)
Stick twists - 70 reps (1)
Standing barbell calf raises *superset* Seated calf raises (4)
Leg curls *superset* Front squats (4)
Behind neck press (2)
Side db laterals (2)
Rear db laterals (2)
Wide lat pulldowns with hooks (2)
Db pullovers - 2x20 (2)
Incline flyes (2)
Close grip barbell curls *superset* Incline EZ bar French press (4)
Incline Db curls *superset* Seated 1 arm db tricep extension (4)
Haney shrugs (2)
Wrist curls both ways - 2 sets max reps each (4)

36 sets

IroNat

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Re: IroNat
« Reply #649 on: July 07, 2020, 05:13:12 AM »
7/7/20

All 2x8-12 unless otherwise noted.

(#) = sets

Kneeups - 80 reps (1)
Stick twists - 80 reps (1)
1 leg bodyweight calf raises - 2 sets max reps (2)
Leg curls *superset* Front squats (4)
Incline bench press (2)
Wide lat pulldowns with hooks (2)
Side db laterals (2)
Wide grip barbell curls (2)
Tricep pushdowns - 2x15-20
Wrist curls both ways - 2 sets max reps each (4)

22 sets