IroNat

[IroNat]

Good to see your workouts again. Some day I'll start posting mine. 

Thanks!

[IroNat]

6/5/25

Snatch pull - 8x3
Barbel! row - 7,6,6
1 leg calf raise - 16,15,15
Sandbag bearhug carry - 3 times
Sandbag to shoulder - 2 times each side

[IroNat]

6/7/25

Bench press - 1x3 and 7x2
Snatch pull -  1x3 and 7x2
Bench press - 3x6
Wide front lat pulldowns - 3x6

[IroNat]

6/8/25

Standing overhead press - 1x3 and 7x2
Deadlift - 1x3 and 7x2
Sandbag bearhug carry - 3 carries
Sandbag lift to shoulder - 5 lifts per side

[IroNat]

6/10/25

Bench press - 2x3 and 6x2
Snatch pull -  2x3 and 6x2
Bench press - 7,6,6
Wide front lat pulldowns - 7,6,6

[IroNat]

6/12/25

Standing overhead press - 2x3 and 4x2
Deadlift - 2x3 and 4x2
Sandbag bearhug carry - 3 carries
Sandbag lift to shoulder - 3 lifts per side
1 leg calf raise - 1 set max reps with 20 sec hold in stretched position at end of set

Dropping down to six sets (from eight) for the main lifts.
Also going to take day off between workouts instead of two on/one off.

[IroNat]

6/14//25

Bench press - 3x3 and 3x2
Snatch pull -  3x3 and 3x2
Bench press - 7,7,6
Wide front lat pulldowns - 7,7,6
Seated calf raise - 1 set max reps with 20 second hold at end in stretched position

[IroNat]

6/16/25

Standing overhead press - 3x3 and 3x2
Deadlift - 3x3 and 3x2
1 leg calf raise - 1 set max reps + 20 second hold in stretched position
Sandbag lift to shoulder carry - 3 per side

[IroNat]

6/18//25

Bench press - 4x3 and 2x2
Snatch pull -  4x3 and 2x2
Bench press - 7,7,7
Wide front lat pulldowns - 7,7,7
Seated calf raise - 1 set max reps with 20 second hold at end in stretched position
Leg curls - 1x10

[IroNat]

6/20/25

Standing overhead press - 10 singles
Deadlift - 10 singles
1 leg calf raise - 1 set max reps + 20 second hold in stretched position
Sandbag bearhug carry - 6 carries

[IroNat]

6/22/25

Bench press - 6 singles
Snatch pull - 8 singles
Leg curl 1 set of 12
Seated calf - 1 set max reps + 20 second hold at bottom

[IroNat]

6/24/25

Standing press - 10 singles
Sandbag to Shoulder - 10 singles
1 leg calf raise - 1 set max reps + 20 second hold at bottom

[IroNat]

6/26/25

Bench press - 10 singles
Deadlift - 10 singles
Leg curl - 1 set max reps
Seated calf - 1 set max reps + 20 second hold at bottom

>

Get 10 singles...add weight next time.

[IroNat]

6/28/25

Standing press - 8 singles
Sandbag to Shoulder - 6 singles
1 leg calf raise - 1 set max reps + 20 second hold at bottom

Lifting a heavy sandbag never seems to get easier.

[IroNat]

6/30/25

Bench press - 10 singles
Deadlift - 8 singles
One arm low cable fly - 4x10
Dips - 3x6

[IroNat]

7/2/25

Standing press - 10 singles
Sandbag to Shoulder - 8 singles
1 leg calf raise - 1 set max reps + 20 sec hold at bottom
One arm low cable fly - 3x10
Dips - 7,6,6

[IroNat]

7/4/25

Bench press - 4 singles
Deadlift - 10 singles
One arm low cable fly - 3x10
Dips - 7,7,6

[SweetDaddySiki]

Go IroNat! Doing the darn thing on the 4th of July! Happy 4th!

[IroNat]

Go IroNat! Doing the darn thing on the 4th of July! Happy 4th!

Thanks!
Never miss workouts if possible.