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    Congrats on Ironborn and Batcave! I am almost afraid to read your thread now, to see how much higher you have lifted the bar!!

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      Originally posted by Myrvina View Post
      for the curious, here is the short animation (3 min)
      https://youtu.be/EvazaRdb2wI
      Wow.. That is an amazing video.. Alot told in a short video..
      Congratulations Fremen on completing the three programs.. I started the IronBorn 2 days ago with 6kg.. and it is amazing..
      Could you expand on what you finally understood about IronBorn.. It may help someone like me..
      I had to completely skip the upright rows as my shoulders wont allow me to do that exercise at all..

      And Batcave.. you are almost godly now.. to be able to do that along with Ironborn and Hero's Journey..
      Here have a cake for all the effort..

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        Fremen Great work, continued success and enjoyment!

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          Congrats mate!

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            Congratulations! You are truly an inspiration!

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              vrsthe1 this is what I learned from my experience on IRONBORN:

              1) It is essential to choose the right weight, the number of repetitions of the program must be as close as possible to your limit.
              2) Better to change weight than number of repetitions, if you cannot change weight the movement for each repetition must be slowed down as much as possible to make it more difficult.
              3) If an exercise creates problems or pains, it is better to choose a variation that is healthier.

              I studied a bit the movements that I find most problematic and potentially dangerous in order to find healthy and safe variants.

              Lateral raises



              Tricep extensions

              8.34 without squat (the variation that I find most healthy is an extension towards the top, as I am careful that the triceps and not the shoulder work)

              Bent over flys


              (bent over fly becomes a bent over row in which weights rotate as they rise)

              Renegade rows


              Chest press



              Upright rows

              4)It is better to start from lighter weights to learn the movements without risk and then gradually lift the weight when you are sure of the correctness of the exercise, always slowing down the movement so as to reach the limit with the number of repetitions of the program.
              5) Always doing a good warm up at the beginning and a good stretching at the end avoids most problem.

              That's all

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                Thanks Gégée Lady_Nicholson HuskyDog TopNotch vrsthe1 WSMC27 Matan CODawn

                TopNotch actually i want to slow down a little next month

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                  Congratulations on your badges and PB's!

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                    Originally posted by Fremen View Post
                    vrsthe1 this is what I learned from my experience on IRONBORN:

                    1) It is essential to choose the right weight, the number of repetitions of the program must be as close as possible to your limit.
                    2) Better to change weight than number of repetitions, if you cannot change weight the movement for each repetition must be slowed down as much as possible to make it more difficult.
                    3) If an exercise creates problems or pains, it is better to choose a variation that is healthier.
                    I studied a bit the movements that I find most problematic and potentially dangerous in order to find healthy and safe variants.

                    4)It is better to start from lighter weights to learn the movements without risk and then gradually lift the weight when you are sure of the correctness of the exercise, always slowing down the movement so as to reach the limit with the number of repetitions of the program.
                    5) Always doing a good warm up at the beginning and a good stretching at the end avoids most problem.

                    That's all
                    Thanks a lot Fremen, choosing the right weight was the most important thing as I was for years using 2kg dumbbells (the only pair) I had and didn't saw any results.. And also nothing was consistent as I was not seeing results..
                    But now just before lockdown, me & my roommate went around and brought in the weights lying around in other friends & colleagues rooms..
                    started with 3 --> 4 --> 5 --> 6 and slowly increased the weights during the 3 month period..

                    Now doing IronBorn wtih 6Kgs I can understand how much thought & effort might have been put in developing these programs.. I cannot do a single rep more than the mentioned..
                    For the first time in my life I am seeing (or feeling) muscle on my body.. never was able to compete showing off biceps in school or anywhere..

                    Once again thank you for your experience.. and Athlean-X I do follow that channel and may be that is also one of the reasons I was able to plan and put up some muscle..
                    Wow.. I did end up writing a bit.. but thats that..

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                      NancyTree thanks

                      vrsthe1 I noticed that weight training is what made my body change faster than bodyweight training and in fact next month I will try to do Express Tone again, even this program I will have to do it several times to understand how it works

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                        Wow, congrats do all your archievents, you did an awesome lot of work
                        Thanks for your impressions, if I ever come to do Ironborn I will keep that in mind.

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                          Thanks PrincessFancy

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                            Nice work this month, @Fremen!😎🥳 Again, you’re an inspiration on this site👏🏼😊 Great studies, reviews and tips on the programs you complete. 🙂

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                              Congrats!

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                                I'll join the chorus of praise and congratulations

                                Congratulations on finishing Hero's Journey AND Ironborn AND Batcave

                                And thank you for reminding me that Jeff Cavaliere exists I'm going to bookmark those videos for when I'm going to start Ironborn

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