Author Topic: IroNat (Read 349853 times)

IroNat · « **on:** June 20, 2018, 10:05:46 AM »

6'2" 208lbs.
I try to get 3x12 but I might get 12,12,9 or 12,12,15 etc.

back squat 3x12
db pullovers 3x12
leg curls 3x12
standing calf raises 3x12
behind neck press 3x12
lat pulldown 3x12
barbell curls 3x12
tricep pushdowns 3x12
plank 1 min

oldtimer1 · « **Reply #1 on:** June 20, 2018, 12:37:53 PM »

Trained legs today:

Leg press 2 x 12 four plates a side. Really bent my legs. No shallow leg presses.
Dumbbell squats 2 x 12 85lbs. Kept back upright. Sank butt really low.
Glute machine 2 x 12
Lying leg curl 2 x 12 110lbs

Standing calf 2 x 12 180lbs
Seated calf 2 x 15 90lbs

Neck machine 2 sets a side on a four way neck machine

Hanging straight leg raises 2 x 22
Knee ins 1 x 23
Machine crunches 2 x 20

Spent so many days in the sun in Palm Springs and San Diego on vacation I think it took a toll on me. Drinking booze every day didn't help. At least almost every day I got cardio in. Sitting here in a stupor. I'm so shot. I'm 59. Tomorrow is a running day.

IroNat · « **Reply #2 on:** June 20, 2018, 02:04:50 PM »

2-3 hard work sets of an exercise is enough to really get you if go hard.

I'm going to drop down to 200lbs. to shrink my waist.

IroNat · « **Reply #3 on:** June 23, 2018, 06:57:51 AM »

back squat 3x12
db pullovers 3x12
leg curls 3x12
seated calf raises 3x12
chest dips 3x12
lat pulldown 3x12
barbell curls 3x12 superset tricep pushdowns 3x12
plank 1 min

42 minutes

IroNat · « **Reply #4 on:** June 25, 2018, 07:50:48 AM »

back squat 2x12
db pullovers 2x20
leg curls 3x12
standing calf raises 3x12
incline press 3x12
lat pulldown 3x12
barbell curls wide grip 3x12 superset tricep pushdowns 3x15
plank 1 min

legs felt tired.

IroNat · « **Reply #5 on:** July 01, 2018, 09:33:10 AM »

204 lbs.

back squat 3x12
db pullovers 3x20
leg curls 3x12
seated calf raises 3x12
behind neck press 3x12
lat pulldown 3x12
barbell curls narrow grip 3x12 superset tricep pushdowns 3x15
plank 1 min

next workout...

back squat 3x12
db pullovers 3x20
leg curls 3x12
standing calf raises 3x12
dips 3x12
lat pulldown 3x12
barbell curls wide grip 3x12 superset tricep pushdowns 3x15
plank 1 min

IroNat · « **Reply #6 on:** July 03, 2018, 05:21:14 AM »

back squat 3x12
db pullovers 3x20
leg curls 3x12
seated calf raises 3x12
incline press 3x12
lat pulldown 3x12
barbell curls narrow grip 3x12 superset tricep pushdowns 3x15
plank 1 min

These workouts take about 40 minutes.

Rest between sets about 45 sec.

IroNat · « **Reply #7 on:** July 04, 2018, 04:48:07 PM »

back squat 6x12
leg curls 6x12
standing calf raises 6x12
behind neck press 6x12
plank 1 min

I've got bursitis in my left elbow so I skipped any pulling.
Had the bursitis for awhile and can't shake it so got to rest it.
Upped the sets to 6 per ex. to get the workout to 43 minutes.

IroNat · « **Reply #8 on:** July 08, 2018, 03:16:30 AM »

back squat 3x12
leg curls 3x12
seated calf raises 3x12
chest dips 3x12
lat pulldown 3x12
barbell curls wide 3x12 superset tricep pushdowns 3x12
plank 1 min

IroNat · « **Reply #9 on:** July 09, 2018, 08:38:24 AM »

back squat 3x12
leg curls 3x12
standing calf raises 3x12
Plank - 1 min

IroNat · « **Reply #10 on:** July 22, 2018, 02:26:46 PM »

Took a weeks vacation.

Over vacation did bodyweight squats and calf raises along with isometrics for chest, shoulders, arms and hamstrings & quads.

Currently have tennis elbow (not from playing tennis) so have to work around it. No pulling or straining the hands.

Did the same today and may continue it until my elbow gets better.

oldtimer1 · « **Reply #11 on:** July 22, 2018, 07:11:18 PM »

Quote from: IroNat on July 22, 2018, 02:26:46 PM

Took a weeks vacation.

Over vacation did bodyweight squats and calf raises along with isometrics for chest, shoulders, arms and hamstrings & quads.

Currently have tennis elbow (not from playing tennis) so have to work around it. No pulling or straining the hands.

Did the same today and may continue it until my elbow gets better.

I have elbow pain from time to time. Certain tricep exercises hurt it and some don't. I usually do the ones that don't hurt.

IroNat · « **Reply #12 on:** July 23, 2018, 04:54:55 AM »

Quote from: oldtimer1 on July 22, 2018, 07:11:18 PM

I have elbow pain from time to time. Certain tricep exercises hurt it and some don't. I usually do the ones that don't hurt.

This is on the outer side of my elbow and is tied into the forearm muscles.

Gripping anything irritates it.

oldtimer1 · « **Reply #13 on:** July 24, 2018, 04:48:46 AM »

Stretch your hand bending the fingers backward. Put a couple of strong rubber bands around you finger tips and practice opening your fingers. Practice a slow cadence on tricep exercises with lighter weight with a full range of motion.

Certain tricep exercises don't bother my elbow region when it acts up. This is just me. Dips, straight bar tricep extension; D handle reverse grip pulley push downs; narrow grip bench and two hands single dumbbell with moderate weight sitting tricep extensions behind the head.

Tricep exercise that hurt like hell are skull crushers, single dumbbell behind the head extensions, rope push downs, and tricep machines. What I'm trying to say is maybe there are some exercises that won't irritate your situation.

IroNat · « **Reply #14 on:** July 24, 2018, 08:18:34 AM »

Quote from: oldtimer1 on July 24, 2018, 04:48:46 AM

Stretch your hand bending the fingers backward. Put a couple of strong rubber bands around you finger tips and practice opening your fingers. Practice a slow cadence on tricep exercises with lighter weight with a full range of motion.

Certain tricep exercises don't bother my elbow region when it acts up. This is just me. Dips, straight bar tricep extension; D handle reverse grip pulley push downs; narrow grip bench and two hands single dumbbell with moderate weight sitting tricep extensions behind the head.

Tricep exercise that hurt like hell are skull crushers, single dumbbell behind the head extensions, rope push downs, and tricep machines. What I'm trying to say is maybe there are some exercises that won't irritate your situation.

Good advices.

The problem is right now I can't grip anything without pain and irritation. Really limits what I can do.

oldtimer1 · « **Reply #15 on:** July 24, 2018, 09:14:18 AM »

Might be time to see an orthopedic surgeon and one that only does elbow down. General orthopedic surgeons are the worst. You need a specialist that figure out the problem. I know a good one in NJ but I'm sure you don't live by me. Sounds like something that needs to be fixed.

IroNat · « **Reply #16 on:** July 24, 2018, 09:38:58 AM »

Quote from: oldtimer1 on July 24, 2018, 09:14:18 AM

Might be time to see an orthopedic surgeon and one that only does elbow down. General orthopedic surgeons are the worst. You need a specialist that figure out the problem. I know a good one in NJ but I'm sure you don't live by me. Sounds like something that needs to be fixed.

I hate to go down that road. Will give it some rest.

I don't think anything broke but it is inflamed.

IroNat · « **Reply #17 on:** July 27, 2018, 03:56:32 PM »

Goblet squats 3 x 25 reps
Single leg calf raises 3 sets max reps
Various isometrics

IroNat · « **Reply #18 on:** July 30, 2018, 09:24:04 AM »

(Iso = isometric)

Iso back squats - 5 sets of 10 sec in each of two positions in power rack
Iso single leg calf raises - 3 sets of 45 sec in top position
Iso bench press - 5 sets of 10 sec in each of two positions in power rack
Iso standing press - 5 sets of 10 sec in overhead position
Iso standing bb curls - 5 sets of 10 sec in each of two positions
Iso seated rows - 5 sets of 10 sec in one position
Iso rope pull/front crunches - 5 sets of 10 sec in two positions
Treadmill 40 minutes at 3mph

IroNat · « **Reply #19 on:** July 31, 2018, 10:25:41 AM »

Back squat - sets of 5 and 3 reps to top set of 3 reps adding weight each set
Isometric single leg calf raise - 3 sets of 45 sec.
Bench press - sets of 5 and 3 reps to a top set of 2 reps adding weight each set
Isometric standing press - 3 sets of 10 sec.
Barbell curls - 3 sets of 8 to 15 reps adding weight each set
Isometric rope pulls - 3 sets of 10 sec.
Treadmill for 30 minutes

IroNat · « **Reply #20 on:** August 03, 2018, 07:46:20 AM »

Deadlift - sets of 5 pyramiding to a top set of 5 alternated with Dips - 5 sets of 15
Seated calf raises - 14, 14, 11 reps alternated with Barbell curls - 3 sets of 15
Isometric standing press 3 x 10 sec.
Isometric rope pulls - 3 x 10 sec. front and sides

IroNat · « **Reply #21 on:** August 10, 2018, 05:18:04 AM »

Did lots of calf work the last 3 days.

Tuesday did 45 minutes of standing calf raises.

Wednesday did supersets of Standing calf raises - Barbell curls - Tricep pushdowns. A bunch of sets. Later did a bunch of sets of Behind Neck Lat Pulldowns.

Thursday did Seated Calf Raises for 1/2 hour with 1 minute rests.

Calves are quite sore.

oldtimer1 · « **Reply #22 on:** August 10, 2018, 05:48:08 AM »

I'm doing a lot of intervals on the treadmill. At work I stand a lot. This morning I had trouble picking my cell phone off the floor. This cardio is making me really sore.

IroNat · « **Reply #23 on:** August 10, 2018, 06:40:44 AM »

Quote from: oldtimer1 on August 10, 2018, 05:48:08 AM

I'm doing a lot of intervals on the treadmill. At work I stand a lot. This morning I had trouble picking my cell phone off the floor. This cardio is making me really sore.

It definitely affects you when you train intensely.

IroNat · « **Reply #24 on:** August 10, 2018, 06:43:19 AM »

1 legged calf raises superset with Back Squats of 5s and 3s to a top set.

Back squats started with empty bar for 5s and go up by 20 lbs each set of 5, a couple sets of 3s and a top set with 2 reps.