Author Topic: IroNat  (Read 140969 times)

IroNat

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Re: IroNat
« Reply #700 on: August 18, 2020, 02:47:36 PM »
This is a solid routine for a whole body workout. Some of your reps seem on the low side, mainly squats and cleans. Is this because you are pushing heavy weights?

I've used a leg press routine where I'd start out very light and crank out 25 reps, each set I'd up the weight and lower the reps until I got to the point where I'd do one or two reps with 800 to 1,000 lbs. I suspect my range of motion also became less and less. One thing great about the leg press in my opinion, is that lifting 100 lb. plates onto the machine is an exercise unto itself.

The weight has nothing to do with it really.  Front squats and muscle cleans are safer when done in low rep sets.  They're more technical lifts.
Less risk of injury.  Bill Starr recommended only 3 or less reps on front squats.  These are using a barbell of course, not a machine.

The standing calf raises with a barbell in a power rack were done very heavy.  Too heavy actually.  I'm going to go back to 12's so I don't hurt my back.

IroNat

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Re: IroNat
« Reply #701 on: August 20, 2020, 07:00:29 AM »
8/20/20

All 3x8-12 unless otherwise noted.
All sets same weight.

Seated calf raises - 4x12
Leg curls
Isometric leg extensions - 3x40sec (hold at top)
Behind neck press
Close grip barbell curls
Upright rows
Behind neck lat pulldowns with hooks - 4x12
30 Incline bench press
Tricep pushdowns - 15,12,11

Primemuscle

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Re: IroNat
« Reply #702 on: August 20, 2020, 04:48:15 PM »
8/20/20

All 3x8-12 unless otherwise noted.
All sets same weight.

Seated calf raises - 4x12
Leg curls
Isometric leg extensions - 3x40sec (hold at top)
Behind neck press
Close grip barbell curls
Upright rows
Behind neck lat pulldowns with hooks - 4x12
30 Incline bench press
Tricep pushdowns - 15,12,11

The routine goes faster when you don't need to adjust the weights if using free weights or plate loaded machines. With cable exercises, moving the pin is easy peasy. My problem is that I don't remember how much weight to use unless I've written it down. So the first set either becomes a warm up when I go too light. It is rare when I select the right weight for the first set and on the works for all additional sets.

IroNat

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Re: IroNat
« Reply #703 on: August 20, 2020, 05:18:09 PM »
The routine goes faster when you don't need to adjust the weights if using free weights or plate loaded machines. With cable exercises, moving the pin is easy peasy. My problem is that I don't remember how much weight to use unless I've written it down. So the first set either becomes a warm up when I go too light. It is rare when I select the right weight for the first set and on the works for all additional sets.

Thanks for stopping by, Prime.

I don't change weight for the work sets but do for the warm-up sets.  I have done so in the past but currently I'm not.

For example I did 4 warm-up sets for the incline press with barbell.

I write all my work set weights and reps down to keep track.

My goal is to get stronger.  If I didn't write things down it would make it difficult to progress.

Increasing weight and/or reps over time is a concrete way to determine progress.

One of the characteristics of weight stack machines is the inability to make small adjustments in weight.  Takes a different approach.

I've had recent success with isometrics.  Doing them on my off days they have resulted in consistent strength increases in my presses. 








IroNat

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Re: IroNat
« Reply #704 on: August 24, 2020, 07:38:54 AM »
8/24/20

All 3x8-10 unless otherwise noted.
All sets same weight.

Seated calf raises - 4x12
Leg curls
Isometric leg extensions - 3x40sec (hold at top)
Behind neck press
Seated db curls
Upright rows
Behind neck lat pulldowns with hooks - 3x12
30 Incline bench press
Tricep pushdowns

oldtimer1

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Re: IroNat
« Reply #705 on: August 24, 2020, 05:00:02 PM »
Where's your gym, basement or garage? You told me once but I forgot.

IroNat

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Re: IroNat
« Reply #706 on: August 24, 2020, 05:21:08 PM »
Where's your gym basement or garage? You told me once but I forgot.
Basement.  I have a 300 lb oly set in my garage but rarely use it.  Maybe in cooler months. Today it even felt humid in my basement. Might have to turn up the dehumidifier.

IroNat

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Re: IroNat
« Reply #707 on: August 27, 2020, 03:19:25 AM »
8/26/20

All 3x8-10 unless otherwise noted.

1 leg bodyweight calf raises - 4xMaxReps
Front squats - 5x3
Belt squats
Behind neck press
Seated db curls
Muscle cleans - 5x3
30 Incline bench press
Tricep pushdowns - 3x12
Wrist curls - 2xMaxReps both ways
Ab isometrics - front crunch, side crunch, twist

IroNat

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Re: IroNat
« Reply #708 on: August 28, 2020, 08:17:11 AM »
8/28/20

All 4x8-10 work sets unless otherwise noted.
All sets same weight.  Warmup sets where noted.

Seated calf raises - 4x12
Leg curls - 1 warmup set
Isometric leg extensions - 4x40sec (hold at top)
Behind neck press - 4 warmup sets
Seated Db curls
Upright rows - 2 warmup sets
Behind neck lat pulldowns with hooks - 4x12
30 Incline bench press - 4 warmup sets
Tricep pushdowns - 4x12
Wrist curls - 2x20 both ways

IroNat

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Re: IroNat
« Reply #709 on: August 29, 2020, 10:03:58 AM »
Just bought this Spud belt for doing belt squats.

Looking forward to using it.  The quality is impressive.



I don't have a leg press so I'm going to do somewhat like this video with a slight variation.  I've already tried it and it works well.

Instead of sliding the safety bar in and out which is awkward I'm just setting the movement end on one of the pins. 

Then put the safety bar at a higher level to hang on to.  The other end of the bar rests on the opposite side safety bar.  Simple.

I'm going to do reps in the 10-20 range with it.


IroNat

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Re: IroNat
« Reply #710 on: August 30, 2020, 08:58:48 AM »
8/30/20

All 3x8-10 unless otherwise noted.

1 leg bodyweight calf raises - 4xMaxReps
Front squats - 5x3
Belt squats
Donkey calf raises - 3x20
Behind neck press
Seated db curls
Muscle cleans - 5x3
30 Incline bench press
Tricep pushdowns - 3x12
Wrist curls - 2xMaxReps both ways
Ab isometrics - front crunch, side crunch

jpm101

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Re: IroNat
« Reply #711 on: August 30, 2020, 11:53:49 AM »
Have used hip/harness belts, probably much wider than the one in the picture, a few times. Used also for dips & chins.

When first using one years ago , was surprise how fast the ability was to add on weight from workout to workout. Reps shot up to 20 or 30+ before I knew it, even with increased added plates. .
I usually put a towel near the lower abs/groin because of the pressure and rub the chain/belt may cause the more weight I used. If leaning somewhat forward like the guy in the video and doing short ROM, than probably not that much pressure against the body. Actually fun workouts after a while. I found that the wider the belt, the easier a heavier weight is to handle...doesn't tend to dig into the body that much.

Usually I straddle two raised platforms/boxes, letting the chain/weights hang in the middle and squatted that way...can go down lower that way.    Sometimes directly from the gym floor...depends.  I have done belt squats in a rack, finding the balance point with two chains together attached to the rings in the belt.     .

Good luck.



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F

IroNat

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Re: IroNat
« Reply #712 on: August 30, 2020, 12:32:29 PM »
Have used hip/harness belts, probably much wider than the one in the picture, a few times. Used also for dips & chins.

When first using one years ago , was surprise how fast the ability was to add on weight from workout to workout. Reps shot up to 20 or 30+ before I knew it, even with increased added plates. .
I usually put a towel near the lower abs/groin because of the pressure and rub the chain/belt may cause the more weight I used. If leaning somewhat forward like the guy in the video and doing short ROM, than probably not that much pressure against the body. Actually fun workouts after a while. I found that the wider the belt, the easier a heavier weight is to handle...doesn't tend to dig into the body that much.

Usually I straddle two raised platforms/boxes, letting the chain/weights hang in the middle and squatted that way...can go down lower that way.    Sometimes directly from the gym floor...depends.  I have done belt squats in a rack, finding the balance point with two chains together attached to the rings in the belt.     .

Good luck.



.

Thanks for the input, JPM

IroNat

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Re: IroNat
« Reply #713 on: September 02, 2020, 09:18:04 AM »
9/2/20

Tired today so trained easy.  Seem to usually feel worse after two days rest.

1 leg bodyweight calf raises - 2x10
Front squats - 2x5
Leg curls - 2x5
Behind neck press - 2x5
Behind neck lat pulldowns - 2x5
30 Incline bench press - 2x5
Muscle cleans - 2x5
Standing db curls - 2x5
Ab isometrics - front crunch, side crunch

Primemuscle

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Re: IroNat
« Reply #714 on: September 02, 2020, 03:30:47 PM »
9/2/20

Tired today so trained easy.  Seem to usually feel worse after two days rest.

1 leg bodyweight calf raises - 2x10
Front squats - 2x5
Leg curls - 2x5
Behind neck press - 2x5
Behind neck lat pulldowns - 2x5
30 Incline bench press - 2x5
Muscle cleans - 2x5
Standing db curls - 2x5
Ab isometrics - front crunch, side crunch

Why do you suppose you feel worse after two days of rest? Sometimes I am sorer on the second day after an intense workout or any routine following a long period away from exercising.

Still exercising at home, mostly without weights. -Hate to think how sore I'm going to be after my first real workout at the gym. No matter how easy I take it, there's bound to be some pain. No pain, no gain or so they say.

IroNat

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Re: IroNat
« Reply #715 on: September 02, 2020, 03:42:27 PM »
Why do you suppose you feel worse after two days of rest? Sometimes I am sorer on the second day after an intense workout or any routine following a long period away from exercising.

Still exercising at home, mostly without weights. -Hate to think how sore I'm going to be after my first real workout at the gym. No matter how easy I take it, there's bound to be some pain. No pain, no gain or so they say.

DOMS is worse after second day usually.

IroNat

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Re: IroNat
« Reply #716 on: September 04, 2020, 07:01:28 AM »
9/4/20

All 3x8-10 unless otherwise noted.

Donkey calf raises - 3x15-25
Belt squats
Leg curls
Behind neck press
Behind neck lat pulldowns
30 Incline bench press
Muscle cleans - 2x5
Seated db curls
Tricep pushdowns
Farmers walk - 75 feet

IroNat

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Re: IroNat
« Reply #717 on: September 12, 2020, 02:54:51 PM »
9/12/20

Dropped 20 lbs off the BN press and Incline Press and am starting another climb.
Doing the belt squats in the rack works ok but I am bit pressed for space with my current setup.
I may at some point devise an alternate method.

Belt squat 5x10
Seated calf raises - 10x12
Behind neck press - 3x10
Behind neck lat pulldowns with hooks - 3x12
30 Incline bench press - 3x10
Standing db curls - 3x10 superset Tricep pushdowns - 3x12
Stiff leg deadlift - 1x10 Just a light set to break in to this movement.  May or may not continue it.

IroNat

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Re: IroNat
« Reply #718 on: September 13, 2020, 07:55:16 AM »
9/13/20

Incline press @ 50-60% max - 10x3
Behind neck press @ 50-60% max - 10x3
Behind neck lat pulldowns - light 10x3
1 leg calf raise - 1xmax reps bodyweight
Suitcase carry each arm

IroNat

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Re: IroNat
« Reply #719 on: September 14, 2020, 11:55:41 AM »
9/14/20

Rearranged my gym today to better accommodate doing belt squats which was a workout in itself.  I have a lot of iron!
Bruised my left heel a couple weeks ago by stepping on an s-hook.  It is really bothering me at times and it's hard to stay off it.  May have to get a cortisone shot.

Donkey calf raises - 10x15-20
Sissy squats - 3x12
Leg curls - 3x10
Behind neck press - 3x10
Behind neck lat pulldowns with hooks - 3x12
30 Incline bench press - 3x10
Stiff leg deadlift - 1x10
Standing db curls - 3x10 superset Tricep pushdowns - 3x12
Farmers walk

IroNat

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Re: IroNat
« Reply #720 on: September 15, 2020, 11:01:05 AM »
Today did isometric presses for the incline press and behind neck press.  A 6 second contraction in 3-4 positions for each lift.

These have been working well for me so I'm going to continue doing them.

IroNat

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Re: IroNat
« Reply #721 on: September 16, 2020, 02:08:47 PM »
9/16/20

Seated calf raises - 6x12
Belt squats - 3x10
Sissy squats - 3x12
Leg curls - 3x10
Behind neck press - 3x10
Behind neck lat pulldowns with hooks - 3x12
30 Incline bench press - 3x10
Stiff leg deadlift - 1x12
Standing db curls - 3x10 superset Tricep pushdowns - 3x12
Walk with two dumbbells held at shoulders for about 80 feet.

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Re: IroNat
« Reply #722 on: September 16, 2020, 04:10:14 PM »
keep up the hard work.

IroNat

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Re: IroNat
« Reply #723 on: September 16, 2020, 04:14:34 PM »