Author Topic: IroNat  (Read 166162 times)

IroNat

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Re: IroNat
« Reply #900 on: April 13, 2021, 05:26:17 AM »
Took a week off leg training to heal up some nagging minor injuries.

4/13/21

Bench press - 5,4,3 x 3 waves
Triangle handle close lat pulls - 5x12
Gripper
Lever bar

IroNat

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Re: IroNat
« Reply #901 on: April 15, 2021, 09:21:19 AM »
4/15/21

Squats - 7,5,3 x 2 waves
Leg curls - 3x6
Romanian deadlift - 3x10
1 leg calf - 3x15
Reverse calf raise - 3x25
Pinch plates

IroNat

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Re: IroNat
« Reply #902 on: April 17, 2021, 07:15:20 AM »
4/17/21

Behind neck press - 5,4,3 x 4 waves
Seated calf - 3x15
Reverse calf raise - 3x30

IroNat

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Re: IroNat
« Reply #903 on: April 20, 2021, 06:15:55 AM »
4/20/21

Bench press - 5,4,3 x 4 waves
Rear band laterals - 3 x max reps
Dips - 3x15
1 leg calf raises - 3 x 15
Reverse calf raises - 3 x max reps

IroNat

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Re: IroNat
« Reply #904 on: April 22, 2021, 07:09:09 AM »
4/22/21

1 leg calf raise - 3x15
Reverse calf raise - 3x40
Squats - 7,5,3 x 4 waves
Leg curls - 3x6
Romanian deadlift - 3x10

IroNat

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Re: IroNat
« Reply #905 on: April 23, 2021, 04:43:46 AM »
4/23/21

Behind neck barbell press - 5,4,3 x 4 waves

IroNat

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Re: IroNat
« Reply #906 on: April 26, 2021, 07:07:17 AM »
4/26/21

Seated calf raise - 3x15
Reverse calf raise - 3x40
Deadlift - 5,4,3 x 4 waves
Zottman curls - 5x10
Plate pinch - 5,4,3 x 4 waves

IroNat

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Re: IroNat
« Reply #907 on: April 27, 2021, 04:55:38 AM »
4/27/21

1 leg calf raise - 3x15
Reverse calf raise - 3x40
Bench press - 5,4,3 x 3 waves
Dips - 51 reps total
Band rear laterals - 50 reps

IroNat

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Re: IroNat
« Reply #908 on: April 29, 2021, 12:01:58 PM »
4/29/21

Seated calf raise - 3x15
Reverse calf raise - 3x40
Squats - 5,4,3 x 3 waves
Leg curls - 5x10
Zottman curls - 5x10
Pinch plates - 5,4,3 x 3 waves

IroNat

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Re: IroNat
« Reply #909 on: April 30, 2021, 06:12:31 AM »
4/30/21

Seated behind neck barbell press - 5,4,3 x 3 waves
Bodyweight dips - 50 reps total
Behind neck lat pulldowns - 50 reps total

IroNat

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Re: IroNat
« Reply #910 on: May 01, 2021, 06:04:37 AM »
5/1/21

Standing calf raise - 3x12
Reverse calf raise - 3x40

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Re: IroNat
« Reply #911 on: May 01, 2021, 08:32:30 AM »
Thanks for the inspiration, IroNat!  I've not been given the green light to train but I like to think it's coming.   I tried to buy a Smith Machine but we had some plumbing problems and the money goes there first as it should!  Be well, my brother!

IroNat

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Re: IroNat
« Reply #912 on: May 01, 2021, 11:53:55 AM »
Thanks for the inspiration, IroNat!  I've not been given the green light to train but I like to think it's coming.   I tried to buy a Smith Machine but we had some plumbing problems and the money goes there first as it should!  Be well, my brother!

You my bud, brother Scott!

IroNat

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Re: IroNat
« Reply #913 on: May 03, 2021, 08:49:42 AM »
5/3/21

Donkey calf raise - 3x15
Reverse donkey calf raise - 3x15
Deadlift - 5,4,3 x 3 waves
Dips superset Zottman curls - 5x10
Romanian deadlift - 3x10

The Scott

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Re: IroNat
« Reply #914 on: May 03, 2021, 06:47:35 PM »
You my bud, brother Scott!

Thanks, brother!

IroNat

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Re: IroNat
« Reply #915 on: May 04, 2021, 09:06:42 AM »
5/4/21

Bench press - 5,4,3 x 4 waves
Rear band laterals - 3 x max reps
Seated calf raises - 3 x 15
Reverse calf raises - 3 x max reps

IroNat

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Re: IroNat
« Reply #916 on: May 06, 2021, 06:49:05 AM »
5/6/21

Donkey calf raise - 3x20+
Donkey Reverse calf raise - 3x30+
Squats - 5,4,3 x 2 waves
Leg curls - 5x10 (get 50 reps at least)
Barbell rows - 3x6
Zottman curls - 5x10 (get 50 reps at least)
Pinch plates - 5,4,3 x 1 wave

I have a cup of coffee and then train in the morning. 
After training I have more coffee.
Usually eat my first meal after 12 noon.

IroNat

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Re: IroNat
« Reply #917 on: May 07, 2021, 07:49:23 AM »
5/7/21

Standing barbell press - 5,4,3 x 3 waves
Dips - 50 reps
Lat pulldowns - 50 reps
Romanian deadlift - 3x10

IroNat

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Re: IroNat
« Reply #918 on: May 08, 2021, 06:46:18 AM »
5/8/21

1 leg calf raise - 3 sets
Reverse calf raise - 3 sets
Seated calf raise - 3 sets
Romanian deadlifts - 3x10
Ab wheel
Zottman curls - 50 reps total

The Scott

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Re: IroNat
« Reply #919 on: May 08, 2021, 07:30:59 AM »
Well done, brother!

IroNat

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Re: IroNat
« Reply #920 on: May 08, 2021, 07:48:29 AM »

IroNat

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Re: IroNat
« Reply #921 on: May 10, 2021, 08:19:05 AM »
5/10//21

1 leg calf raise - 3x15
1 leg reverse calf raise - 3x20
Seated calf raises - 3x15
Bench press - 5,3,1 x 3 waves
Dips superset Wide lat pulldowns - 50 reps total each
Zottman curls - 50 reps total