Author Topic: IroNat  (Read 146747 times)

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #775 on: October 12, 2020, 10:52:19 AM »
10/12/20

Front squats - 4x6
Donkey calf raise - 3x20
Incline press - 12 sets of 10 reps pyramiding the weight superset Alternating behind/front of neck lat pulldowns - 12 rep sets
Rear db laterals - 3x10
Incline db curls - 3x10 superset Tricep pushdowns - 3x12
Overhead cable curls - 3x10
Wrist curls - 3 sets max reps both ways
Block pinch singles to a max


The Scott

  • Getbig V
  • *****
  • Posts: 13679
  • I'm a victim of soicumcision!!
Re: IroNat
« Reply #776 on: October 12, 2020, 11:55:10 AM »
10/12/20

Front squats - 4x6
Donkey calf raise - 3x20
Incline press - 12 sets of 10 reps pyramiding the weight superset Alternating behind/front of neck lat pulldowns - 12 rep sets
Rear db laterals - 3x10
Incline db curls - 3x10 superset Tricep pushdowns - 3x12
Overhead cable curls - 3x10
Wrist curls - 3 sets max reps both ways
Block pinch singles to a max



Excellent!  I got off early today as I went in eary (!) and will do some light pec-dec/vertical bench press in bit.  Rest up and do the4 same with stiff-arm pulldowns/lat pulldowns.  I think 5 of these (is it a super-set? each body part should suffice and since I won't be off the ground I won't fall! 

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #777 on: October 12, 2020, 02:03:35 PM »
Excellent!  I got off early today as I went in eary (!) and will do some light pec-dec/vertical bench press in bit.  Rest up and do the4 same with stiff-arm pulldowns/lat pulldowns.  I think 5 of these (is it a super-set? each body part should suffice and since I won't be off t is performing he ground I won't fall! 

Excellent, Scott.  Plenty of time so no need to hurry progress.

>

Supersets, tri-sets, giant sets, etc.

http://www.getbig.com/boards/index.php?topic=668787.0

The Scott

  • Getbig V
  • *****
  • Posts: 13679
  • I'm a victim of soicumcision!!
Re: IroNat
« Reply #778 on: October 12, 2020, 02:44:39 PM »
Excellent, Scott.  Plenty of time so no need to hurry progress.

>

Supersets, tri-sets, giant sets, etc.

http://www.getbig.com/boards/index.php?topic=668787.0

Thanks, Nat!  I had forgotten the term "compound sets".  I recall what giant sets are but those would kill me now.   ;D   

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #779 on: October 12, 2020, 04:33:11 PM »
Thanks, Nat!  I had forgotten the term "compound sets".  I recall what giant sets are but those would kill me now.   ;D   

We got to get the terminology right or it won't work.  ;)


IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #780 on: October 14, 2020, 10:18:12 AM »
10/14/20

Behind neck press - pyramid sets of 10 to a set of 8
Standing concentration curl - 6x10
Tricep pushdown - 3x12
Incline db curls - 3x10
Bench press to neck - pyramid sets of 10
Alternate db rows - 3x10
Front squats - 5x5
Leg curls - 20,10 reps
Seated calf raise - 3x15
Wrist curls - 3xMaxReps
Block pinch singles
Plate pinch singles

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #781 on: October 17, 2020, 11:26:51 AM »
10/17/20

Leg curls - 3x10-20
Belt squats - Pyramid sets of 10
Donkey calf raise - 3x20
Incline press - Pyramid sets of 5
Stiff leg deadlift - 1x18
Incline db curls - 5x10 superset Tricep pushdowns - 5x12
Wrist curls - 3 sets max reps both ways
Block pinch singles to a max

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #782 on: October 19, 2020, 07:26:10 AM »
10/19/20

Leg curls - 3x10-15
Front squats - Pyramid sets of 5
Seated calf raise - 4x15
Seated press behind neck - Pyramid sets of 5
Lat pulldowns front and behind neck - 5x12
Stiff leg deadlift - 1x20
Flat db flyes - 3x12
Incline db curls - 4x10 superset Tricep pushdowns - 4x12
Wrist curls - 3 sets max reps both ways
Block pinch singles

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #783 on: October 21, 2020, 07:28:58 AM »
10/21/20

Leg curls - 3x10-15
Incline barbell press - pyramid to 5x5
Seated calf raises - 5x15
Lat pulldown front & rear - 5x12
Stiff leg deadlift - 1x12
Incline db curls - 3x8-10
Belt squats - 1x15
Wrist curls - both ways 3xmax reps
Block pinches - singles

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #784 on: October 26, 2020, 07:43:54 AM »
My left heel is really sore from plantars faciitis so have to bite the bullet and train around it.  Going to the podiatrist and getting a cortisone shot did not help.
So I'm crutching around and taking ibuprofen.  Today it felt better (without ibuprofen) than it has for awhile so the forced rest is helping.

10/24/20

Seated db press - 3x10
Seated flat db flyes - 3x12
Db concentration curls - 3x10
Lat pulldowns front and rear - 3x12
Plate wrist curls - 3xmax reps
Block pinches - 10 singles

10/25/20

Stiff leg deadlifts - 1x14

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #785 on: October 28, 2020, 07:55:55 AM »
10/28/20

Incline db press - 4x10-25
Db rows - 3x12
Incline db curls - 3x10

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #786 on: October 31, 2020, 01:34:55 PM »
No real improvement in my plantar faciitis in my left heel.  Painful and tiring.

Around 10 sets (including warmups) of muscle clean and press.

From 8 reps down a couples sets of 5 reps, progressively adding weight.

Each rep was a muscle clean and press.

oldtimer1

  • Getbig V
  • *****
  • Posts: 13428
  • Getbig!
Re: IroNat
« Reply #787 on: October 31, 2020, 05:35:10 PM »
I have had plantar fasciitis eliminated with one painful cortisone shot right into the most painful area.  The first time I had it I got some excellent advice from a female on this site when we actually had a couple of females here. She said get this Birk arch support. It's hard as a rock and pushes into the arch with each step stretching that hard arch area that is prone to slight tears that hurt like hell.  https://www.birkenstock.com/us/birko-classic/birkoclassic12microfaserdecksohle-insole-0-0-00-u_1587.html  Don't use it to work out but to put in your walk around shoes. It makes a drastic quick difference. Second use a hard lacrosse type ball to roll your arch on everyday.  Lastly use this calf and tibia stretch device pictured below. Also buy a boot or this device. https://www.braceability.com/products/plantar-fasciitis-soft-night-sock?variant=7609316573237&gclid=EAIaIQobChMIgqHS0ozg7AIV2eDICh0Z7wslEAQYASABEgJrIvD_BwE  Your foot falls forward at night and the arch shortens. As you can relate the first steps in the morning are the worst. Using a boot or a sock device will keep your arch and calf stretched as you sleep.

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #788 on: November 01, 2020, 03:36:59 AM »
Thanks, OT.

Had a cortisone shot but surprisingly it did not help.

I had a boot from a past occurence but don't know where it is.  That one looks good.

I bought arch supports for my shoes and they do help.

The lst time I had pf it was in a different place on my foot and the other foot.

oldtimer1

  • Getbig V
  • *****
  • Posts: 13428
  • Getbig!
Re: IroNat
« Reply #789 on: November 01, 2020, 04:34:04 AM »
The typical arch supports will do absolutely nothing for plantar fasciitis and I don't care if you paid $450 for them. They mainly assist with motion control. The ones I recommended are as hard as a rock and really push into the arch to loosen it and stretch that hard brittle area prone to painful minor tears while you do nothing but walk in them. It needs to be pliable again. When I got my cortisone the Doctor said, where does it hurt the worst?  That's where he put the needle in. Some of these docs just put the needle in where they think it will do the most good instead of using your guidance.

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #790 on: November 01, 2020, 08:36:02 AM »
The typical arch supports will do absolutely nothing for plantar fasciitis and I don't care if you paid $450 for them. They mainly assist with motion control. The ones I recommended are as hard as a rock and really push into the arch to loosen it and stretch that hard brittle area prone to painful minor tears while you do nothing but walk in them. It needs to be pliable again. When I got my cortisone the Doctor said, where does it hurt the worst?  That's where he put the needle in. Some of these docs just put the needle in where they think it will do the most good instead of using your guidance.

No, I've had arch supports before so I know what to buy.  The doc shot right me in the heel where it hurt.

I think the boot is needed to keep it from shortening while I sleep.


oldtimer1

  • Getbig V
  • *****
  • Posts: 13428
  • Getbig!
Re: IroNat
« Reply #791 on: November 01, 2020, 10:16:04 AM »
I  gave it a shot. Again the arch supports I recommended are really hard and push into the arch. They actually hurt the first couple of days I walked in them.

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #792 on: November 01, 2020, 11:40:55 AM »
I  gave it a shot. Again the arch supports I recommended are really hard and push into the arch. They actually hurt the first couple of days I walked in them.

I appreciate your advices.

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #793 on: November 02, 2020, 02:17:44 PM »
11/2/20

Flat db flyes superset Db pullovers - about 10 sets of increasing weight.
Seated calf - very light 5x20
Incline db curls superset Tricep pushdowns - 4x10
Plate wrist curls -  3 sets max reps in three directions
Plate pinch - 15 reps each hand

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #794 on: November 03, 2020, 07:37:31 AM »
11/3/20

Seated calf - light 5x20

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #795 on: November 04, 2020, 08:39:42 AM »
11/4/20

Muscle clean and press - 16 sets including warmups, adding weight after two sets at a given weight are performed.  10 rep, 5 rep, 3 rep sets.
Barbell rows - 5x8-10 reps
Plate wrist curls done 3 ways, 3 sets max reps each way.
Plate pinch - 2x10 and 1x5 each hand
Sledgehammer toss between hands until tired.

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #796 on: November 06, 2020, 04:54:48 PM »
11/6/20

Seated calf - 3x20
Belt squats - 8 sets of 10 increasing weight every two sets.
Db flat flyes - 8 sets of 10 increasing weight every two sets.
Db pullovers - 8 sets of 10 increasing weight every two sets.
Incline db curls - 8 sets of 10 increasing weight every two sets.
Tricep pushdowns - 8 sets of 10 increasing weight every two sets.
Barbell wrist curls - 3 sets max reps each way
Block pinch - 10 reps each hand
Tennis ball squeeze - max reps each hand

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #797 on: November 09, 2020, 09:06:12 AM »
11/9/20

Muscle clean & press - work up to 3x3
Barbell rows - work up to 3x6
Body drag curls - 4x12
Barbell wrist curls - 3xmaxreps both ways
Block pinch singles

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #798 on: November 11, 2020, 09:12:05 AM »
11/11/20

Leg curls - 3x10
Belt squats - 5x10
Incline barbell press - 3x5
Barbell rows - 3x10
Incline db curls - 3x10 superset Tricep pushdowns 3x12
Barbell wrist curls - 3 sets both ways to max reps
Block pinch - 10 reps
Plate pinch - 10 reps

IroNat

  • Getbig V
  • *****
  • Posts: 11170
  • C'mon man...here's the deal...
Re: IroNat
« Reply #799 on: November 13, 2020, 09:12:39 AM »
11/9/20

Muscle clean & press - 5's and 3's
Barbell rows - work up to 3x8
Body drag curls - 6x10
Barbell wrist curls - 3xmaxreps both ways
Block pinch singles
Sledgehammer toss

Since it is cooler I am doing the clean and press in my garage along with the other stuff.