IroNat

[IroNat]

7/2/24

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

[IroNat]

7/3/24

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

[IroNat]

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]

7/5/24

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

[IroNat]

7/8/24

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

[IroNat]

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]

7/11/24

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

[IroNat]

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]

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]

7/16/24

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

[IroNat]

7/18/24

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

[IroNat]

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]

7/22/24

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

[IroNat]

7/23/24

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

[IroNat]

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]

7/26/24

Various sandbag lifts and carries