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Author Topic: IroNat  (Read 711896 times)

IroNat

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Re: IroNat
« Reply #2225 on: November 27, 2025, 11:09:51 AM »
11/27/25

Gobbler squat - 2x10
Behind neck press - 4x4
1 leg calf and Tib raise - 1 set each
Reverse EZ bar curls - 3x12-15
Grip machine - 3x5
Block pinch - 3x5
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IroNat

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Re: IroNat
« Reply #2226 on: November 28, 2025, 05:12:54 AM »
11/28/25

Goblet squat - 2x10
Sandbag carries - 5 carries
Sandbag box squat & high pull - 3x5
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IroNat

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Re: IroNat
« Reply #2227 on: December 01, 2025, 09:40:35 AM »
12/1/25

Goblet squat - 2x10
Incline press - 4x4
1 leg calf raise and Tib raise - 1 set each
Wide lat pulldowns - 3x12-15
Grip machine - 3x5
Block pinch - 3x5
Airdyne - 7 x 20sec sprints with 40 second intervals
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IroNat

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Re: IroNat
« Reply #2228 on: December 02, 2025, 08:49:07 AM »
12/2/25

Goblet squat for flexibility - 2x10
Zercher squat - 4x5
Leg curls - 3x10-12
Seated calf and Tib raise - 1 set each
Reverse EZ bar curls - 3x15-18
Airdyne - 9x20sec sprints with 40sec intervals
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IroNat

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Re: IroNat
« Reply #2229 on: December 04, 2025, 11:44:20 AM »
12/4/25

Goblet squat for flexibility - 2x10
Behind neck press - 4x5
Wide lat pulldown - 4x12-15
1 leg calf and Tib raise - 1 set each
Reverse grip EZ bar curls - 3x12-15
Grip machine - 3x5
1 arm lever bar curls - 3x15 each arm
Block pinch - 3x5
Airdyne - 10x20sec with 40 sec intervals

Grip machine is like this:


Lever bar is a dumbbell bar with weight collared on one end similar to this:


Pinch block is two pieces of 2x4 screwed together with weight attached similar to this:
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