Author Topic: IroNat (Read 349940 times)

IroNat · « **Reply #1000 on:** July 19, 2021, 03:38:39 PM »

7/19/21

1 leg calf raises - 50 reps
Seated calf raises - 50 reps

IroNat · « **Reply #1001 on:** July 20, 2021, 06:12:05 AM »

7\20\21

1 leg calf raise - 6x12
Seated calf raise - 6x12
Squats - 5x12
Belt squat - 5x12
Leg extension - 5x12
Bench press - 5x12
Flat flyes - 5x12
Incline press - 5x12
Incline flyes - 5x12
Db pullovers - 5x12
later...
Neck harness and neck plate raises - 4x25
Wrist curls each way - 3x25
Ab wheel

IroNat · « **Reply #1002 on:** July 21, 2021, 05:43:48 AM »

7\21\21

Front wide lat pulldown - 6x12
Rear wide lat pulldown - 8x12
Close grip lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Romanian deadlift - 5x12
Leg curls - 8x15

30 second rests between sets.

IroNat · « **Reply #1003 on:** July 22, 2021, 07:41:56 AM »

7\22\21

Db shoulder press - 6x12
Db alternate front raise - 6x12
Upright row barbell - 6x12
Side db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Barbell curls - 8x12
superset
Bent over tricep extension cable - 8x12
Wrist curls each way - 3x25
Neck harness and neck plate raises - 3x25

30 second rest between sets.

IroNat · « **Reply #1004 on:** July 23, 2021, 07:05:00 AM »

7/23/21

1 leg calf raise - 8x12
Seated calf raise - 8x12
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12
Ab wheel

45-60 second rests between sets.
90 minutes total.

IroNat · « **Reply #1005 on:** July 23, 2021, 12:42:04 PM »

Started in 3rd week of March 2021 at 218 lbs. at 6'2".

Yesterday July 22, 2021 was 196 lbs. Lowest bodyweight in 30 years.

22 lbs. reduction in bodyweight with low carb/high fat eating combined with 16/8 intermittent fasting.

Very easy to eat this way because the high fats in the food are filling and you are never really hungry.

Foods eaten:

Meat, eggs, fish
Non-starch vegetables (green)
Beans, lentils
Cheese, cream
Nuts, seeds
Butter, oils

Occasional minor cheat maybe once a week or less.

Have a few alcoholic drinks a week like Scotch and soda or similar low carb.

Have avoided all sugar and flour products.

IroNat · « **Reply #1006 on:** July 24, 2021, 09:38:07 AM »

7\24\21

Front wide lat pulldown - 8x12
Rear wide lat pulldown - 6x12
Close grip lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Romanian deadlift - 8x12
Leg curls - 8x12
Ab crunches - 70

IroNat · « **Reply #1007 on:** July 25, 2021, 06:14:43 AM »

7\25\21

Db shoulder press - 8x12
Db alternate front raise - 6x12
Upright row barbell - 6x12
Side db lateral raise - 6x12
Barbell curls vary grip width each set - 8x12
superset
Tri pushdown cable - 8x12
Body drag curls - 8x12
superset
Bent over tricep extension cable - 8x12
Wrist curls each way - 3x25
Plate pinches - 5,4
Neck harness and neck plate raises - 3x25
Ab wheel
Ab crunches

IroNat · « **Reply #1008 on:** July 26, 2021, 12:26:32 PM »

7/26/21

90 ab crunches.
Rode bike outside for 1/2 hour.
No weights today. Rest.

IroNat · « **Reply #1009 on:** July 27, 2021, 07:15:46 AM »

7\27\21

100 ab crunches
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Donkey calf raise - 8x12
Seated calf raise - 8x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12

IroNat · « **Reply #1010 on:** July 28, 2021, 08:09:24 AM »

7\28\21

Ab crunches - 110
Front wide lat pulldown - 8x12
Rear wide lat pulldown - 6x12
Close grip lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Romanian deadlift - 8x12
Leg curls - 8x15
Wrist curls both ways - 3x25
Neck harness & Neck plate raises - 3x25
Rode bike outside - 40 minutes

IroNat · « **Reply #1011 on:** July 29, 2021, 07:08:40 AM »

7\29\21

Ab crunches - 110
Db shoulder press - 8x12
Ez bar front raise - 6x12
Upright row barbell - 6x12
Side db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Body drag curls - 8x12
superset
Bent over tricep extension cable - 8x12
Ab wheel

IroNat · « **Reply #1012 on:** July 30, 2021, 09:29:49 AM »

7\30\21

Ab crunches - 120
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Donkey calf raise - 8x12
Seated calf raise - 8x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12

Volume baby!

Torrential rains caused a minor flood in a room of my basement which I only noticed after doing the belt squats.
Got the shop vac out and sucked up the water and moved a lot of stuff. Set up fans, etc.
A few things got pretty wet but no major damage.
Never happened before in over 20 years at this house but we had to take shelter in the basement last night because of tornadoes.
After cleanup back to finish the workout.

oldtimer1 · « **Reply #1013 on:** July 30, 2021, 02:37:39 PM »

Quote from: IroNat on July 30, 2021, 09:29:49 AM

7\30\21

Ab crunches - 120
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Donkey calf raise - 8x12
Seated calf raise - 8x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12

Volume baby!

Torrential rains caused a minor flood in a room of my basement which I only noticed after doing the belt squats.
Got the shop vac out and sucked up the water and moved a lot of stuff. Set up fans, etc.
A few things got pretty wet but no major damage.
Never happened before in over 20 years at this house but we had to take shelter in the basement last night because of tornadoes.
After cleanup back to finish the workout.

My wife was mad because I was outside during the tornado warning. I enjoyed the hard rain. No cars came down my street. A neighbor came out and said he couldn't decide whether to go into the basement. Tornadoes were seen 8 miles south of me but I got the emergency warning on my phone twice. I plugged in a sump pump for my basement and it stayed dry. The pool was close to over flowing and I had to drain some of the water it this morning.

Six sets is a lot! You must have been pumped.

IroNat · « **Reply #1014 on:** July 31, 2021, 04:56:24 AM »

7\31\21

Ab crunches - 130
Triangle bar lat pulldown - 8x12
Rear wide lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Romanian deadlift - 3x12
Leg curls - 8x15
Wrist curls each way - 3x25
Plate pinch
Neck harness & Neck plate raise - 3x25

Primemuscle · « **Reply #1015 on:** July 31, 2021, 05:01:33 PM »

Quote from: oldtimer1 on July 30, 2021, 02:37:39 PM

My wife was mad because I was outside during the tornado warning. I enjoyed the hard rain. No cars came down my street. A neighbor came out and said he couldn't decide whether to go into the basement. Tornadoes were seen 8 miles south of me but I got the emergency warning on my phone twice. I plugged in a sump pump for my basement and it stayed dry. The pool was close to over flowing and I had to drain some of the water it this morning.

Six sets is a lot! You must have been pumped.

How exciting....a tornado. I remember when I was a kid and lived with cousins in Michigan that some folks actually had houses which were really just basements with no house atop it. Probably some folks were literally building their house from the ground up as they could afford it. However, I was told that there were people who intentionally lived half underground because it made them safer from tornados. I don't know if that was true or not, but it did make sense.

Did you have your ruby red slippers on?

IroNat · « **Reply #1016 on:** August 01, 2021, 04:50:09 AM »

Reportedly 12 tornados in the PA/NJ area that day.

IroNat · « **Reply #1017 on:** August 01, 2021, 07:30:36 AM »

8\1\21

Ab crunches - 150
Db shoulder press - 8x12
Ez bar front raise - 6x12
Upright row barbell - 6x12
Rear db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Body drag curls - 8x12
superset
Bent over tricep extension cable - 8x12
Ab wheel

************************************

8/2/21

Ab crunches - 160

IroNat · « **Reply #1018 on:** August 03, 2021, 07:01:59 AM »

8\3\21

Ab crunches - 200
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x12
Donkey calf raise - 8x12
Seated calf raise - 8x12
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12

1.5 hours

IroNat · « **Reply #1019 on:** August 04, 2021, 06:10:18 AM »

8/4/21

Ab crunches - 210
Close grip lat pulldown - 8x12
Rear wide lat pulldown - 8x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Leg curls - 8x15
Romanian deadlift - 8x12
Neck harness superset Neck front plate raises - 3x25
Plate pinch - 54321
Ab wheel

IroNat · « **Reply #1020 on:** August 05, 2021, 09:25:48 AM »

8/5\21

Ab crunches - 250
Db shoulder press - 8x12
EZ bar front raise - 6x12
Upright row barbell - 6x12
Rear db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Body drag barbell curls - 8x12
superset
Bent over tricep extension cable - 8x12
Ab Wheel

Then did 25 mile outdoor bike ride for fun.

IroNat · « **Reply #1021 on:** August 06, 2021, 08:49:09 AM »

8/6/21

300 ab crunches
Squats - 8x12
Belt squat - 6x12
Leg extension - 6x15
Donkey calf raise - 8x15
Seated calf raise - 8x15
Bench press - 8x12
Flat flyes - 6x12
Incline press - 6x12
Incline flyes - 6x12
Db pullovers - 6x12

IroNat · « **Reply #1022 on:** August 07, 2021, 07:54:33 AM »

8/7/21

Ab crunches - 310
Triangle handle lat pulldown - 8x12
Rear wide lat pulldown - 6x12
Barbell rows - 6x12
Rear barbell shrug - 6x12
Leg curls - 16x15

IroNat · « **Reply #1023 on:** August 08, 2021, 06:43:30 AM »

8/8/21

Ab crunches - 330
Db shoulder press - 8x12
EZ bar front raise - 6x12
Upright row barbell - 6x12
Rear db lateral raise - 6x12
Barbell curls - 8x12
superset
Tri pushdown cable - 8x12
Body drag barbell curls - 8x12
superset
Bent over tricep extension cable - 8x12
Plate pinch
Neck harness & Neck plate raises - 3x25

The Scott · « **Reply #1024 on:** August 08, 2021, 12:09:12 PM »

I was given a shoulder/lower back protocol to begin today and so...

15 sets of DB laterals with 5 lbs. each arm. 10 to 30 reps.
10 sets of bent over DB laterals with 5 lbs. each arm. 5 to 20 reps.
5 sets of standing "good mornings" with no weight. Try for up to reps each set.

When I can complete these with the maximum number of reps per set I am allowed to move up in weight. On
"good mornings" that means I will graduate to a weight of 5 lbs.

I have to laugh at the poundage, LOL! But I must do this or have surgery and I really don't want to do that.

I come here and OT thread for inspiration. Thanks!