IroNat

[IroNat]

3/26/25

Bench press - 3x3 and 5x2 and 7,7,7
Snatch pull - 3x3 and 5x2
Behind neck press - 7,6,6
Zottman curls - 6,6,6
1 leg calf raise - 16,15,15

[IroNat]

3/29/25

Bench press - 4x3 and 4x2 and 8,7,7
Snatch pull - 4x3 and 4x2
Behind neck press - 7,7,6
Zottman curls - 7,6,6
1 leg calf raise - 16,16,15

[IroNat]

3/31/25

Bench press - 5x3 and 3x2 and 8,8,7
Behind neck press - 7,7,7

[IroNat]

4/1/25

Snatch pull - 5x3 and 3x2
Barbell rows - 3x6
Zottman curls - 7,7,6
1 leg calf raise - 16,16,16

Music:

[Donny]

4/1/25

Snatch pull - 5x3 and 3x2
Barbell rows - 3x6
Zottman curls - 7,7,6
1 leg calf raise - 16,16,16

Music:

wrist curls would be better imo as your forearm flexors are worked enough with snatches & rows
I suppose it depends how heavy you´re training maybe you need that "twist"

[IroNat]

wrist curls would be better imo as your forearm flexors are worked enough with snatches & rows
I suppose it depends how heavy you´re training maybe you need that "twist"

Good advices, Donny.

[Donny]

Good advices, Donny.

And remember never do a single or nothing happens...Vince Gironda 

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[IroNat]

Exactly how I do them. ^
 

[IroNat]

4/3/25

Bench press - 6x3 and 2x2 and 8,8,8
Behind neck press - 8,7,7
Concentration curls - 3x8

[IroNat]

4/4/25

Snatch pull - 6x3 and 2x2
Barbell rows - 7,6,6
Zottman curls - 7,7,7
1 leg calf raise - 17,16,16

[Donny]

4/4/25

Snatch pull - 6x3 and 2x2
Barbell rows - 7,6,6
Zottman curls - 7,7,7
1 leg calf raise - 17,16,16

The most simple but best known calf exercise known to man ..builds it all

[IroNat]

The most simple but best known calf exercise known to man ..builds it all

Arthur Jones believed it.

[Donny]

Arthur Jones believed it.

yes i think i remember reading he thought it was all that was needed & never developed a calf machine but i believe they do now.

It’s interesting to note that when the full line of Nautilus machines was introduced in the early ’70s, there was no calf machine. Arthur Jones claimed that all you needed was the one-legged calf raise, and the multi machine was the perfect piece of equipment for it.

https://www.ironmanmagazine.com/one-leg-calf-raises/

[IroNat]

4/6/25

Bench press - 7x3 and 1x2 and 6,6,6
Behind neck press - 8,8,7
Various grip exercises

[IroNat]

4/7/25

Snatch pull - 7x3 and 1x2
Barbell rows with fat grips - 7,7,6
Zottman curls - 8,7,7
1 leg calf raise - 17,17,16

[IroNat]

4/9/25

Bench press - 8x3 and 7,6,6
Behind neck press - 8,8,8
Grip exercises - Jubinville grip machine, plate pinches, wrist curls

[IroNat]

4/10/25

Snatch pull - 8x3
Barbell rows with fat grips - 7,7,7
Zottman curls - 8,8,7
1 leg calf raise - 17,17,17

[IroNat]

Took a week off.

4/20/25

Bench press - 1x3 and 7x2 and 7,7,6
Behind neck press - 6,6,6
Grip exercises - Jubinville grip machine, plate pinches, wrist curls

[IroNat]

4/21/25

Snatch pull - 1x3 7x2
Barbell rows with fat grips - 3x6
Zottman curls - 8,8,8
1 leg calf raise - 3x15
Sandbag lift to chest - 32222