Author Topic: IroNat (Read 347431 times)

oldtimer1 · « **Reply #25 on:** August 10, 2018, 03:46:34 PM »

Ever do free hand body weight squats? Thinking about doing one set at the end of legs.

IroNat · « **Reply #26 on:** August 10, 2018, 03:57:27 PM »

Quote from: oldtimer1 on August 10, 2018, 03:46:34 PM

Ever do free hand body weight squats? Thinking about doing one set at the end of legs.

I was doing them over the last couple weeks. 100 reps total.

Goblet squats too. For some reason a goblet squat allows me to get deeper in the squat, maybe because it keeps your back more upright like a front squat.

High rep free squats give me spring in my legs. Getting up from sitting is easier.

IroNat · « **Reply #27 on:** August 11, 2018, 10:01:17 AM »

Bench press - sets of 5s and 3s pyramiding to a top set of 2
Behind neck press - 4 sets of 15 to 7 reps
Reverse standing calf raises - 4 sets of 15

IroNat · « **Reply #28 on:** August 15, 2018, 08:39:50 AM »

8/12 - Standing calf raises
8/13 - Seated calf raises

8/14 - Dips superset with Behind Neck Lat Pulldowns, Standing calf raises alternated with EZ bar curls

8/15 - Abs, Standing calf raises, Reverse calf raises

oldtimer1 · « **Reply #29 on:** August 16, 2018, 07:03:32 PM »

Interesting that you are doing free hand squats. Goblet squats are great. They are deep and strict if you do them right. Guys might be surprised to find that a light dumbbell gives a ton of resistance. On another point I'm thinking about adding a few body weight exercises in. I'm already using push ups, ab wheel and hanging leg raises. Might throw in some lunge position jumps, burpees, body weight back rows, and other movements. Conditioning is offered neglected in many training programs.

IroNat · « **Reply #30 on:** August 17, 2018, 03:21:03 AM »

8/16 - Abs, Standing Calf Raises

IroNat · « **Reply #31 on:** August 17, 2018, 03:23:28 AM »

Quote from: oldtimer1 on August 16, 2018, 07:03:32 PM

Interesting that you are doing free hand squats. Goblet squats are great. They are deep and strict if you do them right. Guys might be surprised to find that a light dumbbell gives a ton of resistance. On another point I'm thinking about adding a few body weight exercises in. I'm already using push ups, ab wheel and hanging leg raises. Might throw in some lunge position jumps, burpees, body weight back rows, and other movements. Conditioning is offered neglected in many training programs.

I did them for a couple weeks but now I'm back to regular barbell squats.

You are right about goblet squats. You don't need a lot of weight if you keep the reps high.

IroNat · « **Reply #32 on:** August 17, 2018, 05:18:35 AM »

8/17 - Friday

Abs - Knee-ups, Dumbbell Side Bends, Stick Twists, Stomach Vacuums - One minute each

Deadlifts - Sets of 5 and 3 reps going up by 20lbs each set to a top set of 3 reps

Behind Neck Lat Pulldowns - 3 sets of 10-15 reps

IroNat · « **Reply #33 on:** August 18, 2018, 07:31:05 AM »

8/18 - Saturday

Bodyweight - 202lbs.

Abs - 1 minute sets nonstop of 5 exercises
Standing calf raises - 6 sets of 10-15
Bench press - 5s and 3s to a top single going up by 20lbs each set
Behind neck press - 5s and 3s to a top set of 3 going up by 10lbs per set
Later...treadmill 40 minutes

IroNat · « **Reply #34 on:** August 19, 2018, 07:15:58 AM »

8/19

Standing calf raises - 6 sets of varying reps - 1 minute sets.
Abs - Knee-ups, Stick twists, leg raises - 1 minute sets each

IroNat · « **Reply #35 on:** August 21, 2018, 02:54:32 PM »

8/20
Standing calf raises - same as 8/20
Treadmill - 40 minutes

8/21
Weighted chest dips - 5 pyramiding sets
Behind neck lat pulldowns - 5 sets of 10 to 15 reps
Barbell curls - 5 pyramiding sets
Isometric bench press - Three 10 second sets at varying heights

IroNat · « **Reply #36 on:** August 22, 2018, 05:54:00 PM »

8/22

Standing calf raises - 1 minute sets. 6 of them.
Isometric bench press - 1 set of 10 sec. at one position
Abs - 5 exercises for 1 minute each
Stomach vacuum - 1 minute sets. 3 of them.

8/23

Seated calf raises - 6 sets each for 1 minute
Iso bench press - 1 set of 10 sec.
Abs - same as 8/22

oldtimer1 · « **Reply #37 on:** August 22, 2018, 06:54:14 PM »

Keep it up. I was accused of working out for a couple of weeks then taking off. Just because I don't post doesn't mean I'm not hitting it hard.

IroNat · « **Reply #38 on:** August 24, 2018, 08:22:01 AM »

8/24

Abs - 3 exercises for 1 min sets
Back squats - 5s and 3s to a top set of 3 going up by 20 lbs each set
Standing calf raises - 3 sets of 1 min each
Behind neck lat pulls - 3 sets of 1 min each
EZ curls - 3 sets to failure
Wrist roller - 5 light sets up and down once for rehab

IroNat · « **Reply #39 on:** August 25, 2018, 05:46:00 AM »

8/25

200 lbs. Down 2 lbs.

Standing calf raises - 3 sets of 1 minute each
Bench press - 5s and 3s going up 20 lbs per set to a top set of 2 reps
Behind neck press - 5s and 3s going up 10 lbs per set to a top set of 3 reps

My strength is way down so I'm doing 5s and 3s on the main lifts, squats, bench, overhead press and deadlift.

Doing bench and behind neck press once a week and alternating squat or deadlift every other week.

Not sure if I'll lose more bodyweight. Still have a little excess on the waist.

Probably have to go down to 190 to really get leaned out. That's really light for me.

Will keep the diet pretty clean though.

oldtimer1 · « **Reply #40 on:** August 25, 2018, 02:11:00 PM »

How tall are you?

IroNat · « **Reply #41 on:** August 25, 2018, 02:26:39 PM »

Quote from: oldtimer1 on August 25, 2018, 02:11:00 PM

How tall are you?

6'2"

oldtimer1 · « **Reply #42 on:** August 25, 2018, 02:41:32 PM »

190lbs is a good weight for that height.

IroNat · « **Reply #43 on:** August 25, 2018, 02:46:14 PM »

Quote from: oldtimer1 on August 25, 2018, 02:41:32 PM

190lbs is a good weight for that height.

That's what I weighed at 18.

Can't imagine being that light. Would be a healthy weight though no doubt.

Only 10 lbs away. Will think it over.

IroNat · « **Reply #44 on:** August 26, 2018, 07:46:07 AM »

8/26

Standing calf raises/Reverse calf raises/Seated calf raises for 3 supersets

oldtimer1 · « **Reply #45 on:** August 26, 2018, 09:11:35 AM »

Not accusing you but I hear people saying they weigh the same as in high school. It's always the composition of the body. 180lbs at 10% body fat is way different for 180lbs at 18% body fat. 10% is 18 pound of body fat. At 18% it's 32 pounds of fat.

IroNat · « **Reply #46 on:** August 26, 2018, 03:13:30 PM »

For sure.

I'm around 15% bodyfat at the moment using calipers.

oldtimer1 · « **Reply #47 on:** August 26, 2018, 03:29:08 PM »

That's great!

IroNat · « **Reply #48 on:** August 27, 2018, 01:21:56 PM »

8/27

Standing calf raises/Reverse calf raises/Seated calf raises - 3 tri-sets
Deadlifts - Sets of 3s adding 20 lbs per set
Behind neck lat pulldowns - 3 sets of 10 to 15 reps
EZ bar curls - 3 sets of 8-12 reps
Wrist roller - 3 times up and down each way
Abs - Kneeups, stick twists, cable crunches

Took about an hour.

oldtimer1 · « **Reply #49 on:** August 27, 2018, 04:42:58 PM »

Forgot I have a wrist roller too.