Author Topic: IroNat (Read 359579 times)

IroNat · « **Reply #2000 on:** October 17, 2024, 09:24:43 AM »

10/17/24

Db hammer curls
Cable tricep pushdowns
EZ bar palms down curls
Bentover cable tri extensions
Wrist roller
1 leg calf raises

IroNat · « **Reply #2001 on:** October 30, 2024, 09:16:34 AM »

Been sick for the past 10 days but have managed to hit reasonable full-body 3 times.

Today...

Bench press superset Close grip pulldowns - 6 sets
Side db raises superset Wide grip pulldowns - 4 sets
Rear db raises - 3 sets
Bentover cable tricep extensions superset Db alternate curls - 3 sets
Wrist roller - 5 times up and down each way
Leg extensions - 4 sets
Leg curls - 2 sets
1 leg calf raises - 3 sets
Seated calf raises - 3 sets

IroNat · « **Reply #2002 on:** November 01, 2024, 06:33:32 AM »

11/1/24

Finally seemed to have turned the corner on being sick after two weeks.
Wife got sick before me and is still not over it.
I think working out helps you recover by raising your body temperature.
Just anecdotal opinion on my part.

>

Bodyweight squats superset Reverse bodyweight lunges
Leg extensions
Leg curls
1 leg calf raises
Seated calf raises
Seated barbell front press superset Wide lat pulldowns
Side db laterals
Incline db press
Incline bench db rows
Tricep cable pushdown superset EZ bar palms down curls superset DB crossbody hammer curls
Grip machine
Block pinch

Music: Van Halen - Women and Children First and Fair Warning

IroNat · « **Reply #2003 on:** November 03, 2024, 04:49:57 AM »

11/3/24

Barbell squats - 3 sets
Reverse bodyweight lunges - 3 sets
Leg extensions - 2 sets
Leg curls - 3 sets
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
Incline barbell press superset Wide lat pulldowns - 3 sets
Upright barbell rows superset Rear db laterals - 3 sets
Bentover tricep cable exstensions superset EZ bar palms down curls superset DB crossbody hammer curls - 4 sets
Wrist roller - 5 times up and down each way

Music: Van Halen - Fair Warning and Diver Down

IroNat · « **Reply #2004 on:** November 05, 2024, 06:34:52 AM »

11/5/24

Barbell squats - 3 sets
Leg extensions - 3 sets
Leg curls - 3 sets
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
Seated front barbell press superset Wide lat pulldowns - 4 sets
Upright barbell rows - 3 sets
Incline flyes superset Db rows - 3 sets
Tricep cable pushdowns superset EZ bar palms down curls - 4 sets
Grip machine and Block pinch - 2 sets each

Music: Van Halen - 1984

IroNat · « **Reply #2005 on:** November 07, 2024, 06:54:17 AM »

11/7/24

Leg extensions - 4 sets
Leg curls - 4 sets
1 leg calf raises - 3 sets
Seated calf raises - 3 sets
Incline barbell press superset Wide lat pulldowns - 8 sets
Side db laterals - 3 sets
Bentover tricep cable exstensions superset EZ bar palms down curls - 8 sets
Wrist roller - 5 times up and down each way

Music: Van Halen - 1984 and For Unlawful Carnal Knowledge

IroNat · « **Reply #2006 on:** November 09, 2024, 09:48:21 AM »

11/9/24

Farmers walk/Seated front barbell press/EZ bar palms down curl - alternate sets for 25 minutes
then...
Farmers walk/Incline barbell press/Crossbody db hammer curl - alternate sets for 25 minutes

Music: Van Halen - 5150

IroNat · « **Reply #2007 on:** November 11, 2024, 07:37:54 AM »

11/11/24

Farmers walk/Seated behind neck barbell press/EZ bar palms down curl - alternate sets for 30 minutes
Leg extension/Leg curls - 3 sets each
then...
Farmers walk/Incline barbell press/Wide lat pulldowns/Crossbody db hammer curl - alternate sets for 30 minutes
1 leg calf raise and Seated calf raise - 1 set to failure each

Music: Van Halen - Best of Both Worlds

IroNat · « **Reply #2008 on:** November 13, 2024, 06:52:55 AM »

11/13/24

Farmers walk/Seated behind neck barbell press/Wide lat pulldowns - alternate sets for 30 minutes
Farmers walk/Incline barbell press/EZ bar palms down curl - alternate sets for 30 minutes
Leg extensions - 3 sets
Leg curls - 3 sets
Seated calf raise - 3 sets

Music: Van Halen - Best of Both Worlds

IroNat · « **Reply #2009 on:** November 15, 2024, 07:25:22 AM »

11/15/24

Farmers walk with fat grip db's/Seated behind neck barbell press/Behind neck lat pulldowns - alternate sets for 30 minutes
Farmers walk with fat grip db's/Incline barbell press/Db hammer curls - alternate sets for 30 minutes
! leg calf raise - 3 sets
Seated calf raise - 3 sets

IroNat · « **Reply #2010 on:** November 18, 2024, 07:10:35 AM »

11/18/24

Leg extensions/leg curls/1 leg calf raises - superset 5 sets
Incline barbell press superset Wide lat pulldown superset Palms down EZ bar curls - for 20 minutes
Seated behind neck barbell press superset Behind neck lat pulldown superset Db crossbody hammer curls - for 20 minutes
Deadlifts - 5x5 very light
Plank

Music: Michael Firkins - Black Light Sonata and Foghat - Greatest Hits

IroNat · « **Reply #2011 on:** November 20, 2024, 09:11:39 AM »

11/20/24

Leg extensions/leg curls/1 leg calf raises - superset for 30 minutes
Seated behind neck barbell press superset Wide lat pulldown superset Palms down EZ bar curls - for 25 minutes
Incline barbell press superset Behind neck lat pulldown superset Db crossbody hammer curls - for 25 minutes
Stiff leg deadlifts - 3x10 very light
Plank
Grippers

Music: Foghat - Anthology

IroNat · « **Reply #2012 on:** November 22, 2024, 07:04:29 AM »

11/22/24

Leg extensions superset Leg curls superset 1 leg calf raises - 5 sets
Seated behind neck press superset Wide lat pulldown superset Stiff leg deadlifts - 5 sets
Incline press superset Behind neck lat pulldowns - 5 sets
Cable tricep pushdowns superset EZ bar palms down curls - 3 sets
Plank

Music: Judas Priest - Sad Wings of Destiny

Donny · « **Reply #2013 on:** November 22, 2024, 07:39:39 AM »

Quote from: IroNat on November 22, 2024, 07:04:29 AM

11/22/24

Leg extensions superset Leg curls superset 1 leg calf raises - 5 sets
Seated behind neck press superset Wide lat pulldown superset Stiff leg deadlifts - 5 sets
Incline press superset Behind neck lat pulldowns - 5 sets
Cable tricep pushdowns superset EZ bar palms down curls - 3 sets
Plank

wow..Brutal Leg Training

IroNat · « **Reply #2014 on:** November 22, 2024, 07:50:37 AM »

Quote from: Donny on November 22, 2024, 07:39:39 AM

wow..Brutal Leg Training

Tweaked my lower back a couple weeks ago so got to train around it.

A real pain in the back.

Donny · « **Reply #2015 on:** November 22, 2024, 07:52:11 AM »

Quote from: IroNat on November 15, 2024, 07:25:22 AM

11/15/24

Farmers walk with fat grip db's/Seated behind neck barbell press/Behind neck lat pulldowns - alternate sets for 30 minutes
Farmers walk with fat grip db's/Incline barbell press/Db hammer curls - alternate sets for 30 minutes
! leg calf raise - 3 sets
Seated calf raise - 3 sets

ahh--- OK the Fat Grip Farmers walks

IroNat · « **Reply #2016 on:** November 22, 2024, 07:53:22 AM »

Quote from: Donny on November 22, 2024, 07:52:11 AM

ahh--- OK the Fat Grip Farmers walks

Nah, it was bothering me then.

I have had occasional back issues at times for decades. Comes and goes.

I hate to take time off so keep going until it gets too much.

IroNat · « **Reply #2017 on:** November 25, 2024, 07:19:03 AM »

11/25/24

Leg extensions superset Leg curls superset 1 leg calf raises - 5 supersets
Seated behind neck press superset Wide lat pulldown - 5 supersets
Incline press superset Behind neck lat pulldowns - 5 supersets
Cable tricep pushdowns superset EZ bar palms down curls - 5 supersets
Plank

IroNat · « **Reply #2018 on:** November 27, 2024, 08:46:32 AM »

Same as previous workout.

IroNat · « **Reply #2019 on:** November 30, 2024, 07:41:14 AM »

11/30/2024

Deadlifts - 3x5
Leg extensions - 3x20
Behind neck press - 3x8-10
Wide behind neck and wide front lat pulldowns combo - 3xMaxReps
Incline press - 3x8-10
EZ bar palms down curls - 3x12-15
Bent over tricep extensions - 3x12-20

Music: Judas Priest

IroNat · « **Reply #2020 on:** December 02, 2024, 11:15:48 AM »

12/2/24

Jefferson lift - 6x5
Leg extensions - 3x20
Leg curls - 3x10-12
1 leg calf raise - 3x15-20
Seated calf raise - 3x15
Seated behind neck press - 3x10-12
Behind neck and front wide lat pulldown combo - 3 sets
Incline press - 3x8-10
Db hammer curls - 3x10-12
Tricep pushdowns - 3x15-20
Band curls - 3x25

Music: Judas Priest - Killing Machine

IroNat · « **Reply #2021 on:** **Today** at 06:43:33 AM »

12/4/24

Deadlift - 3x5
Leg extensions - 3x20
Leg curls - 3x10-12
1 leg calf raise - 3x15-20
Seated calf raise - 3x15
Seated behind neck press - 3x8-10
Behind neck and front wide lat pulldown combo - 3 sets max reps
Incline press - 3x8-10
Bentover tricep extensions - 3x15
Db hammer curls - 3x10-12
Band curls - 3x50
Grippers - 3x20

Music: Judas Priest - British Steel