Author Topic: IroNat (Read 334318 times)

IroNat · « **Reply #1925 on:** July 02, 2024, 05:37:50 AM »

7/2/24

Zercher squat - 54321 adding weight
Leg extensions - 2x20
Leg curls - 2x10-15
Standing calf raise - 100 reps

IroNat · « **Reply #1926 on:** July 03, 2024, 06:54:00 AM »

7/3/24

Barbell rows - 54321 adding weight
EZ bar curls - 2 sets each palms up and down
Lever bar
Plate toss
Gripper

IroNat · « **Reply #1927 on:** July 04, 2024, 06:34:51 AM »

7/4/24

Bench press - 54321 adding weight
Standing calf raise - 120 reps
Farmers walk with 100s - 3x80ft
Neck plate raises & harness - 20 reps each

IroNat · « **Reply #1928 on:** July 05, 2024, 05:36:18 AM »

7/5/24

Zercher squat - light 5x5
Leg extensions - 3x20
Leg curls - 3x8-12
Standing calf raises - 120 reps

IroNat · « **Reply #1929 on:** July 08, 2024, 08:06:13 AM »

7/8/24

Standing behind neck press - 54321 adding weight
Wrist curls - 3 sets each way
Sandbag tosses - 3 sets

IroNat · « **Reply #1930 on:** July 09, 2024, 06:12:12 AM »

7/9/24

Zercher squat - 54321 adding weight
Barbell rows - 54321 adding weight
Standing calf raise - 140 reps

Did the rows today so I can rest tomorrow.

IroNat · « **Reply #1931 on:** July 11, 2024, 07:59:52 AM »

7/11/24

Bench press - 54321 adding weight
EZ bar curls - 3x10-20 palms up and 3x10-20 palms down

IroNat · « **Reply #1932 on:** July 12, 2024, 05:56:37 AM »

7/12/24

Farmers walk - 10 sets one handed and two handed
Standing calf - 150 reps
Pinch block for max time
Plate toss for max reps
Neck plate raise and harness - 1 set max reps each

IroNat · « **Reply #1933 on:** July 15, 2024, 06:37:46 AM »

7/15/24

Standing behind neck press - 54321 adding weight
Barbell upright rows - 3x10-12
Wrist curls - 3 sets each way
Neck plate front raises & harness rear raises - 2 sets each

IroNat · « **Reply #1934 on:** July 16, 2024, 07:28:28 AM »

7/16/24

Zercher squat - 54321 adding weight
Power cleans - 321 series adding weight until tired
Standing calf raise - 150 reps

IroNat · « **Reply #1935 on:** July 18, 2024, 05:06:46 AM »

7/18/24

Bench press - 54321 adding weight
EZ bar curls - 3x10-15 palms up and 3x10-15 palms down

IroNat · « **Reply #1936 on:** July 19, 2024, 06:24:29 AM »

7/19/24

Standing calf raises - 150 reps
Farmers walk - 4 sets
Sandbag carries, lifts to shoulder, squats - 3 sets
Pinch plates - 2 sets

IroNat · « **Reply #1937 on:** July 22, 2024, 06:51:35 AM »

7/22/24

Standing behind neck press - 54321 adding weight
Barbell upright rows - 3x10-12
Wrist curls - 3 sets each way

IroNat · « **Reply #1938 on:** July 23, 2024, 07:29:47 AM »

7/23/24

Zercher squat - 321 adding weight - 4 series
Standing calf raise - 150 reps
Sandbag lift to shoulder - 8x2

IroNat · « **Reply #1939 on:** July 25, 2024, 06:30:31 AM »

7/25/24

Bench press - 321 series adding weight
Pullups and chins
Bent over tri extensions and Tricep pushdowns - 3 sets each
EZ bar curls - Palms up and palms down - 3 sets each

IroNat · « **Reply #1940 on:** July 26, 2024, 05:56:42 AM »

7/26/24

Various sandbag lifts and carries

IroNat · « **Reply #1941 on:** July 29, 2024, 07:17:36 AM »

7/29/24

Standing behind neck press - 321 series 4 times adding weight
Wrist curls both ways - 3 sets each
Pullups & chins

IroNat · « **Reply #1942 on:** July 30, 2024, 06:28:01 AM »

7/30/24

Zercher squat - 321 adding weight - 3 series
Standing calf raise - 120 reps
Tib raise - 100 reps
Sandbag carries - 5 times

Added more sand to 150lbs.

IroNat · « **Reply #1943 on:** August 01, 2024, 07:45:29 AM »

8/1/24

Bench press - 321 adding weight - 3 series
Pullups and chins
Farmers walk with 80s and 120s
Bike ride 8 miles

IroNat · « **Reply #1944 on:** August 02, 2024, 05:33:55 AM »

8/2/24

Sandbag carries - 5 times

IroNat · « **Reply #1945 on:** August 03, 2024, 06:07:39 AM »

8/3/24

Sandbag carries - 3 times

IroNat · « **Reply #1946 on:** August 05, 2024, 06:15:42 AM »

8/5/24

Standing barbell press - Singles to a daily max
Upright rows - 3x12
Pullups & chinups - 10 singles each

IroNat · « **Reply #1947 on:** August 06, 2024, 06:45:45 AM »

8/6/24

Zercher squat - pyramid up to a top single
Sandbag carries & high pulls

IroNat · « **Reply #1948 on:** August 08, 2024, 06:01:51 AM »

8/8/24

Bench press - Pyramid to a top single
Pullups and chins

IroNat · « **Reply #1949 on:** August 09, 2024, 06:00:21 AM »

8/9/24

Sandbag lifts and carries
Calf raises