IroNat

[IroNat]

2/20/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Incline barbell press - 2x5 heavy then reduce weight and 5x5
Barbell curls - 1 set
Seated calf raises - 1 set

[IroNat]

2/22/22

Deadlift - 2x5 then reduce weight a bit and 5x5
2 Db clean & press - 2x5 then reduce weight a bit and 5x5
One leg calf raise - 1 set
Barbell curls - 1 set

[IroNat]

2/24/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Incline barbell press - 2x5 heavy then reduce weight and 5x5
Barbell curls - 1 set
Seated calf raises - 1 set
Ab wheel

[IroNat]

2/27/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Incline barbell press - 1x3, 1x5 heavy then reduce weight and 5x5
Barbell curls - 1 set
1 leg calf raises - 1 set

[IroNat]

3/1/22

2 Db clean & press - 2x5 heavy then reduce weight and 5x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 5x5
Seated calf raise - 2 sets
Ab wheel

[IroNat]

3/3/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Barbell curl - 2x5 heavy then reduce weight and 5x5
1 leg calf raise - 2 sets

[IroNat]

3/4/22

Incline barbell press - 2x5 heavy then reduce weight and 5x5
Seated calf raises - 2 sets
Ab wheel

[IroNat]

3/7/22

Deadlift - 2x5 heavy then reduce weight and 5x5
Incline barbell press - 2x5 heavy then reduce weight and 5x5
1 leg calf raises - 1 set
Barbell curls - 2x5 heavy then reduce weight and 5x5

[IroNat]

3/9/22

2 Db clean & press - 1x3, 1x5 heavy then reduce weight and 5x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 5x5
Seated calf raise - 2 sets

[IroNat]

3/11/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Incline barbell press - 2x5 heavy then reduce weight and 3x5
1 leg calf raises - 2 set
Ab wheel
Grip stuff

[IroNat]

3/13/22

2 Db clean & press - 1x3, 1x5 heavy then reduce weight and 3x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 3x5
Seated calf raise - 3 sets
Ab wheel

[IroNat]

3/15/22

Deadlift - 1x3, 1x5 heavy then reduce weight and 3x5
Incline barbell press - 2x5 heavy then reduce weight and 3x5
Wide lat pulldowns - 3x max reps
Grip stuff

When I can get only 3 reps or so with the heaviest set I will adjust the weight down next time and work back up.

[IroNat]

3/17/22

2 Db clean & press - 2x5 heavy then reduce weight and 3x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 3x5
Standing calf calf raise - 3 sets
Grip:
Lever bar 3x10
Block pinch - 54333

[IroNat]

3/19/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Incline barbell press - 2x5 heavy then reduce weight and 3x5
Seated calf raises - 3x15

Changed PCV valves in two cars (easy) and spark plugs in one car (pain in azz). 

Rode bike outside 6 miles.

[IroNat]

3/21/22

2 Db clean & press - 2x5 heavy then reduce weight and 3x5 - all reps cleaned & pressed
Barbell curl - 2x5 heavy then reduce weight and 3x5
Standing calf calf raise - 3 sets
Grip:
Lever bar 3x10
Block pinch - 54333

[IroNat]

3/23/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Incline barbell press - 2x5 heavy then reduce weight and 3x5
Seated calf raises - 3x15
Ab wheel

These have all been deficit deadlifts while standing on a 45 lb plate.

[IroNat]

3/25/22

2 Db clean & press - 2x5 heavy then reduce weight and 3x5 - all reps cleaned & pressed
Standing calf calf raise - 3 sets
Rode bike outside 18 1/2 miles.

[IroNat]

3/28/22

Belt squats - 5x5
Incline press - 2x5 heavy then reduce weight 3x5
Seated calf raise - 3x15

[The Scott]

Inspirational, thanks!  I am down a lot in bodyweight but still train 3 or 4 times a week for about 15 minutes.  Off today due to problems.   Thanks again for the inspiration, my friend!

[IroNat]

Inspirational, thanks!  I am down a lot in bodyweight but still train 3 or 4 times a week for about 15 minutes.  Off today due to problems.   Thanks again for the inspiration, my friend!

Thank you, Sir Scott.

I hope you are doing ok.  Glad to hear you are training. 

Are you able to stand while training?

[IroNat]

3/30/22

Deadlift - 2x5 heavy then reduce weight and 3x5
Seated barbell press - 5,5,3,3,3 pyramid up weight
1 leg calf raises - 3 sets

[The Scott]

Thank you, Sir Scott.

I hope you are doing ok.  Glad to hear you are training. 

Are you able to stand while training?

I am going to train later today and I think I saw on here in another thread where your spoke of the benefits of barbel rows so I think I will give those a go with 40 or so pounds and maybe 5 sets of whatever I can get up to ten reps per set.   I get dizzy sometimes and fall so this will be a challenge!

If I can't do them safely I do have a vertical bench press that doubles as a rowing setup and it supports my lower legs quite well allowing me to not worry as much about falling.  Life goes on and is still good, my brother!

[The Scott]

Five sets of machine rows done in superset fashion with five sets of vertical bench presses.  Ugh...50 pounds on the machine which probably translates to a real poundage of 25 or so lbs.

And this is why bhanky is built better than me, LOL!  In all seriousness, good for him.   

I tried to do a barbell row instead but fell forward but as I had chosen to do them in front of my lat pulldown  machine when I felt myself falling I dropped the bar and fell toward the seat on the pulldown and grabbed it. YES!  Saved myself on that one, LOL!

On Monday I did supersets of Tricep Pushdown with DB Curls.  The weight was 20 lbs for both exercises and I completed 5 sets of 10 reps.  I am normally sore two days later but nothing so far.  Well...My ego is sore, LOL!

Thanks, Nat!

[IroNat]

Five sets of machine rows done in superset fashion with five sets of vertical bench presses.  Ugh...50 pounds on the machine which probably translates to a real poundage of 25 or so lbs.

And this is why bhanky is built better than me, LOL!  In all seriousness, good for him.   

I tried to do a barbell row instead but fell forward but as I had chosen to do them in front of my lat pulldown  machine when I felt myself falling I dropped the bar and fell toward the seat on the pulldown and grabbed it. YES!  Saved myself on that one, LOL!

On Monday I did supersets of Tricep Pushdown with DB Curls.  The weight was 20 lbs for both exercises and I completed 5 sets of 10 reps.  I am normally sore two days later but nothing so far.  Well...My ego is sore, LOL!

Thanks, Nat!

Excellente Sir Scott.

Can you do conventional deadlifts?  Start with just the bar or light dumbbells and add a few lbs a week. 

3x5.

Bhanky is superior to all  of us. 

[The Scott]

Excellente Sir Scott.

Can you do conventional deadlifts?  Start with just the bar or light dumbbells and add a few lbs a week. 

3x5.

Bhanky is superior to all  of us. 

Yes, bhanky has us all whooped!  I

I have to see some doctors today but will look into deadlifts with an empty bar as mine weighs maybe 10 to 15 lbs.?  It is one of those standard 1" X 6' bars.    I tried to go to work yesterday but did not last for long.  My job has been good to me and my family and I might retire later this year as physiclly I am no longer me.   

I used to have a small poster of Steve Reeves in my garage gym.  It came off the wall and on the other side was a picture of two women in string bikinis.  My wife did not like that and told me to throw it away.  I agreed with her and pointed out that I only used the Reeves side for inspiration but threw it away to appease her.

Time to get one of bhanky!

Be well, brother!