Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Flynnster]

Agree with Huy. In general, carbs and protein after a lift are what you need for good protein synthesis in the muscles.

Something else though ... how/what you eat as far as macros (split/whatever you wanna call it) does depend on your goals. What are you trying to do? Get bigger? Drop fat? Maintain?

Right now I'm looking to drop fat and gain muscle, in that order. I've never had much problem bulking up if I keep up at the gym, but losing the fat is another thing.

[Adriftpanda]

Just ran a couple miles. I dislike running.

I'm glad you said drop fat and THEN gain muscle... Dropping fat while gaining muscle is pretty damn near impossible unless you are a genetic freak or zzz juice.

Download Fitnesspal on your phone. Start counting your macronutrients i.e. Protein/carbs/fats

Learning the basic of nutrition, in my opinion is best. I could tell you what to eat and how much to eat, but that isn't fun. Being flexible and enjoying things is key. That's why learning basic nutrition is key to your goal. Be adding lean muscle, dropping weight or just maintaining.

[icehog3]

Back Day, went row crazy.

Bent over rows 205, 235, 255, 275, 295, 315, 285, 255
T-bar rows 250, 270, 295, 270, 225
Cable rows 240, 260, 285, 305, 240
Pulldowns V grip 200, 220, 180

[Adriftpanda]

Back day, trying to be like Tom.

Wide grip pull down
Neutral grip pull down
DB row
Seated DB machine
T-bar row

DB curls
Preacher machine
Cable curls

That's a wrap!

[icehog3]

3 thumbs up, Huy! :tu

[swingerofbirches]

Got a solid shoulder day in today with no tweeking of injuries so I'm happy! :)

[icehog3]

Good news, Charlie!

Shoulders, bis and tris today, just one exercise each, heavy heavy heavy. Hockey games tonight and tomorrow so skipped the quads this cycle. Off manana.

[swingerofbirches]

Good stuff, Tom. Kill it on the ice tomorrow!

[icehog3]

What about tonight???? :D

[swingerofbirches]

lol that's what I meant :D

Got in a gunshow and calves workout today :)

Pumped like a mofo!

[icehog3]

PLAMF! :D

Lost last night, Charlie, but right back at it tonight, and back in the gym tomorrow.

[Adriftpanda]

No pwo today, just took a good shoot of expresso

Press day, felt ox strong lol

OHP 5x5-8
Seated Arnold presses 4x8-10

Incline DB press 4x8-12
Machine flies 4x8-15
Dips - push ups

DB side delt raise 4x12

Cable push downs 4x12-15
Overhead extension machine - dip machine 5x12-20

[icehog3]

Nice job, Huy. Hope that has double meaning soon.

Off to the rink in about 20 for my 4th game in 5 nights...much lighter week on the ice next week.

[icehog3]

Light weight (relatively), high rep days yesterday for chest and today for back. Wasn't the plan for today, but went in feeling sore and overtrained....probably take at least one extra rest day this week, not completely off the 3-1 yet, but will be if I continue to feel overtrained. Get some good lifts in before turkey time, Bpys!

[swingerofbirches]

Good work Tom!

I got some chest, tris and hammies in today.
Second week of doing a more traditional (3x10) style of lift and i'm really liking it, having come from HT. I felt my cable tri work today like i never had before. Felt awesome!!!
My chest is gonna be sore tomorrow.

[icehog3]

Good work, Charlie. :tu

[Adriftpanda]

Trained fasted for some dumb reason today, I probably needed to according to Staci...

Legs and back today.

Warmed up with some leg extensions and kneeling leg curls

Walking DB lunges 4x10
Front squats 5x8
Leg presses 3x20

Seated low row machine
High row
Wide grip pull down
Cable pull down

Some biceps to end the day.
Incline DB curls, preacher curls

[icehog3]

Go figure, strong with extra energy to spare today. Busted it out with legs, bis, shoulders and tris, in that order. Off tomorrow, chest before Thanksgiving dinner on Thursday, then an "extra" day off Friday.

[swingerofbirches]

Had a strong back day today with a little bit of Bis. Used straps for the first time for a full back/pulling lift and I felt it a LOT more in my back and it took a lot of pressure off my elbows. Gonna squat and DL tomorrow and then off Thursday.

Everyone enjoy their holiday! :)

[swingerofbirches]

Did some squatting and DLing today.
Everyone have a good turkey day!!!!!

[icehog3]

You too, Charlie! I'll be hitting the weights tomorrow pre-Turkey.

[Adriftpanda]

Good day training before thanksgiving

Incline DB 4x5-10
Cable decline flies 4x10+
Seated hammer strength press 4x8+
Dips 5x10+

Incline DB side delt raise - DB front raise 2x20
Cable face pulls - plate front raise 5x12+

Incline DB skullcrushers 4x10
Cable extensions 6x10+

Finished with some abs

Have a good one fellas

[swingerofbirches]

Good work, Huy!

[icehog3]

Great job, Huy!

[swingerofbirches]

Oh my god ... I ate it all. All the food; I ate it all #shame #sick #stuffed #bloated

[Adriftpanda]

Just ate an entire pumpkin pie, minus 1 slice, from Marie Calenders. Feeling happy. It's a day to enjoy good foods with friends and family, don't feel bad.

[icehog3]

2 dinners, turkey, mashed taters, stuffing, cranberries and corn.

2 pieces of DQ Oreo pie and one piece of French silk pie. Some CC cookies.

Buncha beers. microbrew lagers instead of my usual stouts.

Should have plenty of energy tomorrow. :r

[swingerofbirches]

Despite being a bloated monster and dealing with a kidney stone, I had a rly good shoulder session today. Went with non-stim pre workout as to not adjutate my uriter and still managed a good lift, so that's good news for arm day and calves tomorrow. :)

Glad to hear that I wasn't the only one who went full-on piggy.

[swingerofbirches]

Had a killer arm day today. Completely fried and definitely PLAMF!!!
Carbs at work lol

[icehog3]

WTG PLAMFed, Charlie! :tu

Row day.

T-bar 205, 230, 250, 275, 285, 310
Narrow grip barbell rows 225, 245, 265, 285, 305
Wide grip barbell rows 225, 255, 285, 305, 275, 225
Overhand grip T-bar rows 250, 275, 295, 225
V-bar pulldowns 160, 180, 200
Cable rows 220, 250, 270, 240

[Adriftpanda]

Blah kind of day. My mood changes when I train at different gyms.

Legs and a little back.

Front squats
Leg extensions 4x12+
Lying leg curls 5x12+
Stiff leg deads 4x8-10

Wide grip pull downs 4x8-12+
Stand row machine 4x8-12
DB row 4x8+
Stiff arm Lat pull downs 4x12+

[icehog3]

Shoulder and arms, one exercise each.

Seated military press 145, 155, 165, 175, 185, 195, 205, 175, 155, 135
Cable pushdowns 95, 105, 115, 125, 135, 125, 115, 95
Preacher curls 135, 155, 155, 165, 165, 155, 135

[Adriftpanda]

You should just train like Dorian Yates and do 1 set next time!

[icehog3]

You should just train like Dorian Yates and do 1 set next time!

Yes, I could do one set of military press at 315, and take the next 6 months off nursing my broken shoulder. :lr

[Adriftpanda]

Hahah well at least you'll get me for a coulple days to help nurse your broken shoulder, in March.

[icehog3]

Hahah well at least you'll get me for a coulple days to help nurse your broken shoulder, in March.

My own Florence Nightingale! :D

Off day tomorrow, hockey tomorrow night, gym and hockey Tuesday.

[swingerofbirches]

Get em, Tom!

Hit dem titties and some hammies today ... putting all those thanksgiving carbs to good use lol

[icehog3]

Crank out a good one, Charlie! :tu

[swingerofbirches]

I've had some really great lifts recently. I know that strength and muscle growth aren't linear and I swear that during my arm workout this past saturday I felt my arms grow. Had an experience like that last week with my back too. Been kind of weird lol

Tomorrow is back and quads. :)

[swingerofbirches]

Back today (skipped quads) ... it was an ok workout but I got pretty gassed by the end :/

[icehog3]

Maybe that's a good thing, Charlie?

Breast Day, good pump.

Bench press 215, 235, 255, 265, 275, 295, 305, 315, 325
Incline bench 195, 215, 235, 245, 255, 265
Decline bench 295, 325, 355, 295, 275
Machine flyes 265, 280
Dead hangs

[Adriftpanda]

You said breast hehehe

[swingerofbirches]

Tom (and Huy) - you use straps on back days?

[icehog3]

I have in the past, Charlie, but not for several years. I get improved grip strength and indirect forearm strength by not using them, but I am by now means opposed to using them if warranted.

[swingerofbirches]

I've used straps the last 2 weeks and it's taken a LOT of pressure off my elbows and even shoulders and i've been able to move more weight for more reps and really get some more activation in my back muscles.

I'm doing extra grip work to make sure i don't lose grip strength but I feel like i'm getting a lot out of this switch to using straps. And to be clear, i'm using them for pulling back work, not for my deadlifts.

[Adriftpanda]

Naw, I don't use them. I have probably used them twice in the last year or so. I'm not against them, just rather not.

I carry some in my bag but they don't get any use. They are called Versa Grip, more like a wrist wrap rather than strap.

[Adriftpanda]

Breast and a little shoulder

Incline bb press 4x5
Seated cable press 4x10+
Incline DB flies 4x10+
Dips 5x10

Seated machine press - bb upright row - plate front raise 3x10+
DB side delt raise 4x10+

[swingerofbirches]

Nice volume Huy!

Today was squats, deadlifts & some ropes at the end for cardio :)

[icehog3]

Rows, shocking huh?

Barbell rows 205, 225, 245, 265, 285, 305, 255, 225
T-bar rows 250, 260, 275, 290, 225
Super wide pulldowns 180. 200, 220, 240
Cable rows 280, 280, 240
Dead hangs

[swingerofbirches]

King of Rows!!! How was hockey?

[icehog3]

Big OT win last night, Charlie, 7-6. 87 combined shots on goal, the most I can ever remember in a game I played in.

[mariogolbee]

I've been taking HMB and creatine coupled with protein powders for support. I've had great results over the past few months, but consistency is difficult to achieve right now with the cols, my funky work schedule, and my daughter's schedule. Still, I can now do several sets of decline pushups from a chair starting at 12 reps and then decreasing slowly to about 6 after several sets. That's a win in my book.

[icehog3]

Good stuff, Mario! :tu

[Adriftpanda]

Glad to hear you're still around, Mario.

Suppose to hit legs again this week but decided to just do back. Had an awesome back day.

Pull ups 4x10
Wide grip pull down 5x5-8
T bar row 4x8
Single arm front pull down 4x10+
DB row 5x8+

Stiff arm lat pull down - close grip pull down (negatives)

Did some quick biceps, hit 100 reps.

[icehog3]

Good work Huy, have a cookie!

[Adriftpanda]

Damn it! Too late... Can I have a cookie today? On my off day? Lol

[icehog3]

My off day too! Let's both have a cookie. :dr

[swingerofbirches]

Cookies? None for me ... I had to wear my hoodie of shame to the gym today cuz of my poor diet lately lol

Got in a decent shoulder lift today.
Tomorrow is gonna be arms and the squats for cardio :)

[icehog3]

The hoodie of shame....too funny, Charlie. :r

[mariogolbee]

Thanks Tom and Huy! No workout for me today, but I DID have a cookie last night.

[swingerofbirches]

What are your thoughts on the HMB, Mario?

[swingerofbirches]

Had a pretty good arm day again ytrdy ... did speed squats for cardio and then did some DL working up to 1x1 @ 405 and then RDLs 1x10 @ 225 & 1x10 @ 135 for a good stretch

Got a decent pump too ... belly omission not by accident :)
I like how it looks like I took the preacher curl pic on THE original cell phone camera lol

http://img.photobucket.com/albums/v258/quickGTI/Mobile%20Uploads/image_zpsqvdwimxb.jpeg (http://smg.photobucket.com/user/quickGTI/media/Mobile%20Uploads/image_zpsqvdwimxb.jpeg.html)

Pump starting to fade after cardio and sauna lol :/

http://img.photobucket.com/albums/v258/quickGTI/Mobile%20Uploads/image_zpshcifjnw9.jpeg (http://smg.photobucket.com/user/quickGTI/media/Mobile%20Uploads/image_zpshcifjnw9.jpeg.html)

[icehog3]

Looking good, Charlie! :tu

Back day today, did mostly cable work to save some gas for an early hockey game today, and to avoid overtraining the rows.

Shoulder width neutral grip pulldowns 180, 200, 220, 240, 260
Ridiculously wide neutral grip pulldowns 180, 200, 220, 240
Wide grip overhand pulldowns 180, 200, 220, 240, 260
Barbell rows 225, 265, 295, drop set 295-225
Cable rows 260, 270, 280

[Adriftpanda]

Damn it! I was going to take another day off... I guess now I have to go.

Good work, men.

By the way, watched Trainwreck last night with the family and your favorite person played a small role in it. John Cena! He was a little funny but still not a fan after your story.

[swingerofbirches]

Strong back work as always, Tom!

No rest for the wicked, Huy. Back at it! :)

What John Cena story?

[icehog3]

John Cena has been a dick at my gym on several occassions, Charlie, he's a real piece of....work. ;)

[Adriftpanda]

Haven't trained that late in a long time. Nice to have a empty gym.

Did legs since I skipped it on Thursday.

Squats 4x3, 4x6
Lunges 4x10
Seated leg curls 4x15+
Seated leg extensions 4x15+
Seated and standing calve raises 8x10+

Did some abs in between some sets as well.

Off tomorrow, breast on Tuesday and maybe some arms.
Have a good day of training tomorrow, fellas.

[Adriftpanda]

I will never train that late again. I used 120mg of caffeine and that kept me up...

[icehog3]

Bis and shoulders today, went heavy and fast. Legs manana, yeehah.

[swingerofbirches]

That sucks Huy ... i'm pretty stim tolerant and i've sworn off really late training unless i'm ok with being up until all hours of the morning cuz i've experienced the same thing that you did.

Get it Tom! :)

Chest, little bit of Tris and some speed squats for cardio :)

[Adriftpanda]

Not a bad day of chest.

Flat bb
Incline DB press
Fly machine
Dips - push up

Finished up with some tricep 100 reps, 3 exercises.

[swingerofbirches]

Good stuff Huy!

Today was a lower volume back day with a little cardio tacked onto the end for good measure.

[icehog3]

You guys are gettin' it for me on my day off...Nice! :tu

[swingerofbirches]

Deadlifts, legs, ropes & farmers walks ... maybe a walk tonight with the wife :)

HUMP DAY!!!

[icehog3]

Enjoy the "walk", Charlie. ;)

Chest Day....went superwide on everything, weights down a touch got got PLAMFed.

Incline bench 185, 205, 225, 245, 265, 275
Bench press 205, 225, 245, 265, 285, 235
Icarian inclines 3 sets x 200
Decline 295, 325, 345, 275
Dips 3 sets to failure

[Adriftpanda]

Wasn't going to go today, mind wasn't in it but decided last minute to go. Good thing, had a killer back day. Kept errrthang simple and heavy.

Pull ups to warm up. 100 reps, took me 7 sets

T bar row 8x8-10
V grip pull down 6x8-10
Wide grip cable pull down - bent over rear delt 3x12-8

[icehog3]

100 pullups, then the T-bars....killin' it, Huy! :tu

[icehog3]

Stayed up 'til 4:30 last night, and slept 'til 11:30 Not used to getting to the gym so late, and it was back day. Had thought last night about killing the pullups like Huy did, but I knew I wouldn't have the endurance so I went fast and heavy instead.

Bent over rows 205, 235, 255, 275, 295, 315
T-bar rows 225, 270, 295, 225
Cable rows 260 x 4 sets
Pullups 3 sets to failure

Did the trick on a limited energy budget.

[Adriftpanda]

That's funny, Tom. My back workout was inspired by you. I love the fact that you stick to 3 sometimes 4 exercise. That's why I didn't do much.

[icehog3]

Love that we can motivate and inspire each other in this thread, Huy. Plus get information on new programs, supplements and general ideas. You guys are like my virtual training partners. :tu

[swingerofbirches]

Went super high volume on Shoulders today followed by a butt load of farmers walks and ropes for cardio. Wrapped it all up with 10min in the Sauna. :)

Tomorrow is the gun show with some cardio. I've been rly low carb this week but might bump my carbs at breakfast just a ton for a bit of a carb swell. :D

[swingerofbirches]

Love that we can motivate and inspire each other in this thread, Huy. Plus get information on new programs, supplements and general ideas. You guys are like my virtual training partners. :tu

Yeah, this is a great thread. It's a nice little boost to be able to stop in here and see that you guys are killing it. Just that little extra bit of accountability goes a long way some days. :)

[icehog3]

Good day, Charlie! :tu

Me, I was gassed from the start. Crappy bi workout )no strength or motivation), Strong on shoulders but no endurance. Skipped tris altogether, I will add them with chest on Sunday.

Did 15 sets total today and was out of there in less than 1/2 hour. Some days you just have to pull the plug and vow to come back stronger tomorrow.

[Adriftpanda]

Agreed to the both of you guys.

Had a headache starting at 3pm. I didn't have any caffeine today until I trained.

Legs and some side delts

Front squats
Stiff leg deads
Hack squats
Lying let curl

DB side delt raise
Kb single side delt raise

[swingerofbirches]

Good work guys!

Our dog got me up good and early today ... so I spent some extra time at the gym. :)
Arms today with a little bit of legs and a good bit of farmers walks and ropes again.

Have a great weekend fellas!

[icehog3]

Good work, Charlie. tu

Chest Day.

Bench press 235, 255, 275, 295, 305, 315, 275, 255, 225
Vertical Bench 245, 275, 295, 315, 275, 225
Icarian incline 200 x 3

My right (good) shoulder popped out on set 3 of the inclines, so I stopped. Had a great pump, so I wasn't upset about ending the workout early. I did this doing back with my left shoulder last year, and suffered no ill effects. Hoping for the sme luck this time. Please please please. ;)

[Adriftpanda]

In LA for till tomorrow, got here early so I decided to train at the west coast Mecca, Golds on Venice. I can see it being annoying, there were at least 3 photo shoots and a camera man following a few pros around. Only one that stood out, Hide. The man is huge.

Chest day:

Incline DB
Flat bench machine press (new machine)
Fly machine
Dips

Did some triceps

The place is pretty awesome though, it's like a playground for adults.

[icehog3]

Break a leg in LA, Huy....figuratively. :)

Played hockey tonight, shoulder is pretty sore, but I don't think I did too much damage.

[swingerofbirches]

Very cool, Huy!

Sorry to hear about your shoulder, Tom. Heal up!

Today was some chest and a little bit of tris. Finished up with some ropes for cardio.

[Adriftpanda]

Did some back and arms before my flight back home. Trained at a gym overlooking the ocean. Pretty nice.

Wide grip pull down 7x8
V grip pull down 5x8-10
Bent over bb row 5x8
DB row 4x8-12

DB curl
Reverse grip cable curl

[icehog3]

Did you see Franco Columbo?

[Adriftpanda]

I wish. He and Sergio might be all time favorite

[icehog3]

I wish. He and Sergio might be all time favorite

Sergio used to train at the same gym as I did maybe 10-11 years ago. He still had arms like legs at that point.

[icehog3]

Went to the gym to try and get a light but intense workout. Think it did my shoulder a lot of good, stretching and getting some blood flow. I put 185 on the bar and did about 250 reps of bent over rows. Four sets of close grip pulldowns at 200, then cable rows of 200, 220 and 240. Glad I went.

[swingerofbirches]

Glad to hear that your shoulder did well, Tom!

Did a quick back and bis session this morning. The fuel pump in my truck is on the fritz so I had to take the wife's car before work. It didn't go that well (exhausted) but some days it's just about putting in the work :)

[icehog3]

True dat, Charlie. :tu

[swingerofbirches]

Did some deadlifting and legs today. :)
One of these days I'll actually remember to take my chalk on DL day lol

[icehog3]

Love me some chalk, Charlie. :tu

Was going to do some light military in a Smith rack to try out the shoulder, but they were all taken by ladies squatting 65 pounds for 3000 sets. Did arms instead, moderate weight for lots of reps. Shoulder a bit aggravated by it, but still seems to be better than I thought it would.

[Adriftpanda]

Legs yesterday. Felt a little sharp pain in my knee but I finished it out. I'll most likely take a full week maybe 2 from legs. Other than that, good session.

Squats 6x5-10
Stiff leg deads 5x8-10
DB walking lunges 5x20
Lying leg curls 5x8-15


Oh, did some side delts too!

DB side delt raise 5x12-15
Bb upright row 6x8-15

[swingerofbirches]

My back, Toms shoulder, Huys knee ... we're a mess around here lol

Glad u guys both made it through in one piece tho.

Today is a rest day for me so I'll prob just take a nice long walk at lunch. Anyone else have a really hard time taking rest days? Even if I'm fried and know I need a day off I still have a tough time actually doing it :/

[Adriftpanda]

I use to. I use to hate taking days off but now I need it lol, plus that one day of rest gives me so much more passion and joy when I go back.

[swingerofbirches]

Macaroni and cheese cake for dinner last night ... so hoodie of shame today at the gym lol

Shoulder day about to go down ... I shall report back later :D

[swingerofbirches]

Had a good shoulder day :)

[icehog3]

Good to hear, Charlie.:tu

Took a second day off today, will see how the shoulder feels doing some chest manana.

[Adriftpanda]

Hey! Me too!!

[icehog3]

You two too?

[swingerofbirches]

Tonight was the wife's work Xmas dinner .. and I had macaroni LOL

Gonna have to work rly hard tomorrow at the gym :)

[swingerofbirches]

Good arm session in today. Lots of volume; got a rly good pump PLAMF

[icehog3]

Good deal, Charlie! :tu PLAMF!

Went in to do chest today and found my (good) shoulder is still pretty sore and f'ed up. I did about 300 reps on bench and incline with 135 to get a stretch and a pump, but it might be a couple/few weeks before I can do chest with any significant weight. :(

[swingerofbirches]

Dang, Tom, sorry to hear about the shoulder. Give it some rest and feel better soon.

[Adriftpanda]

300 reps? Monster.

Incline DB
Machine fly
Hammerstrength incline
Cable flies

Finished up with some quick tricep pull down and DB skull crusher

[icehog3]

With 135? I felt like a chick. :lr

[Adriftpanda]

A chick that's a monster!

[swingerofbirches]

Got in an upper body lift today followed by ropes and elliptical for cardio.

Have a good Sunday fellas!

[icehog3]

LOL, Huy. :D

Have a good Sunday yourself, Charlie.

Heading in for back shortly, shoulder will dictate type of weokout I do.

[swingerofbirches]

Birthday today so I treated myself to deadlifts and a small shoulder workout before some mandatory holiday cardio :)

[icehog3]

Happy Birthday, Charlie! Hope you got Birthday PLAMFed! :D :hb

Shoulder felt good warming up for back yesterday, so added some weight from last time.

Bent over rows up to 275
T-bar rows to 270
Neutral grip pulldowns to 240
Cable rows to 260

Today was legs and arms, went heavy on leg presses and bicep curls, high reps on triceps.

Skipping shoulders this cycle, we'll see how it's progressing when I try chest on Wednesday.

[Adriftpanda]

Happy Bday, Charlie!

Did back today. First time deadlifting in a couple of months. 315 felt heavy lol.

Deadlifting 5x3-6
Pull ups 6x10-15
Neautral grip Lat pull down 6x8-10
Seated row machine 4x10-12 w/2 drop sets
Rear delt flies 4x10-15

Incline DB curl
Bb curl - reverse grip curl

[icehog3]

Nice, Huy! :ze

Hope the rest of your BDay rocked, Charlie.

[swingerofbirches]

Good sessions guys and thx for the bday wishes :)

Glad your shoulder held up Tom!

That's how I was with squats, Huy lol

[dijit]

Hope you guys dont mind me jumping in here.

Day two of my new exercise schedule.
3 months of circuit training before I can move to free weights.
The atrophy due to insane fast weight loss really killed my back but it feels good getting back to some exercise.

[icehog3]

Good to have you in here, Michael, and let us know how your progress goes. :tu

[swingerofbirches]

Good work, Michael. Like Tom said, keep us abreast!


Had a pretty good chest day today. Off all my muscle groups I'd say that chest is my weakest. Managed to press 3x5 @ 270 (machine) today. I know that's not impressive or anything but it's progress for me! Wasn't too long ago that 270 was a one rep max grinder.

Still haven't managed to translate it to the flat bench but last time I was flat benching my wrist buckled and I nearly dropped the bar and that still had me a little nervy.

[icehog3]

$270 is nothing to shake a stick at Charlie. :tu

You said "abreast". :D

[swingerofbirches]

lol Tom

[Adriftpanda]

Good work, men.

I was thinking of legs tomorrow but I may just take another week off. May hit Toms favorite body part to train ;)

[icehog3]

Get some, Huy! :tu

Going to try chest again tomorrow, probably another low weight, short rest, high rep workout. Maybe go 185 instead of 135 if the pain is less than last time.

[icehog3]

Did my first set of bench with 185, did about 30 reps, but it just didn't feel right. Dropped back to 135 and did monster reps of bench and incline. Did do 185 on the declines, that hurt less. I'm thinking it might be another few weeks before I can go heavy on chest again.

[swingerofbirches]

Hang in there Tom, at least you're being smart about it. I'm sure you'll be back to lifting heavy soon :)

I had a pretty decent back day with a little bis.

Everyone have a merry Xmas eve :)

[swingerofbirches]

Aaaaaaaaand double post lol

[Adriftpanda]

Glad you're not ego lifting, after all those 7.5lb DB is how I built my booty :)

Had a good shoulder day and threw in some quick tricep

Seated Arnold presses 8x8-10
BB upright row - bb front raise 4x10
DB side delt raise 4x8-12
Incline DB front raise 4x12-15

Face pulls - cable pull downs 5x10-15
Incline DB skullcrushers 4x12-16
Dips 5x10

[icehog3]

Good stuff, Charlie & Huy....Merry Christmas!

Tomorrow is back day....at least I know I can go semi-heavy on that. :D

[swingerofbirches]

Good work fellas!

Shoulders on Xmas eve :)

Merry Xmas to everyone

[icehog3]

The gym was freaking packed today, jumped on whatever I could find available and did a fast and furious back workout.

Neutral grip pulldowns 180, 200, 220, 240, 260
T-bar rows 225, 250, 270, 250, 225
Cable rows 220, 240, 260, 220
Pullups 3 sets

That was it. Arms and legs tomorrow before Xmas dinner.

Merry Christmas, Charlie, Huy and all!

[swingerofbirches]

I hear ya Tom, my gym was wall to wall on Xmas eve.

Hopefully I'll beat the rush today by being there when it opens.
Deads & gunshow today! :)

And of course, the hoodie of shame will be worn lol

[swingerofbirches]

Double post ... again

[dijit]

Full circuit on xmas eve and before work this morning. 2 sets each 20 reps
Tricep press 55
preacher curl 45
Shoulder press 60
rows 75
pull downs 80
incline bench 65
decline bench 75
leg curls 75
leg extensions 75 alternating toes in and out
machine squats 125 plus sled plus my fat ass over 500 lbs
2 sets 50 crunches with oblique twists.

guy behind the desk asked me this morning how can I squeeze that all into 45 mins. Intensity is the name of the game for me.

[swingerofbirches]

Nice looking session Michael!

[icehog3]

Time to work off the Christmas cheat. ;)

[Adriftpanda]

Time to work off the Christmas cheat. ;)

I feel ya, brother.

[icehog3]

Tried some shoulders today, actually went better than chest (pain wise), Reps up to 185, encouraging.

Bis and Tris too, went heavy on curls and pushdowns.

Skipped legs for the Police V. Fire charity hockey game tomorrow, going to need all the legs I can get. ;)

[dijit]

Work schedule killing my workouts the last two days. Only been able to get some cardio in and not much of that.

[icehog3]

You have to prioritize, Michael, tell work you have to take some time off for your workout. ;)

[swingerofbirches]

Good news Tom ... glad the shoulder held up!

Happens to the best of em, Michael :)

Got a back session in earlier this morning. Wasn't awesome but I went heavier than usual. Shrugged 500 for the first time lol

[icehog3]

That's some shruggin', Charlie. :tu

Chest day on a Monday? Crap. :r

Shoulder feels really wonky today, we shall see how it goes.

[swingerofbirches]

That's some shruggin', Charlie. :tu

Chest day on a Monday? Crap. :r

Shoulder feels really wonky today, we shall see how it goes.

You ever thought about getting a Slingshot? Seems like a lot of rly heavy benchers use em and to good effect.

[icehog3]

Haven't tried one, Charlie, maybe once this right shoulder feels stable again.

[Adriftpanda]

Imo the slingshot won't help much for my style of training. I've used the slingshot many times. Although I can add more weight on, I felt there was no "control" of the weight. Just like the name of the band, once you hit your chest, it slings up, making your press slightly easier for you. That's where my problems is with this.

Save your money. Unless you're into powerlifting of training to bench 495.

[icehog3]

No 495 bench in my future, Huy. :r

Another super high rep, low weight, short rest chest workout, concentrating mostly on inclines today. Did go a little heavier on everything, with no ill effects.

Tomorrow is back day, so finally I can do something heavy. :D

[Adriftpanda]

First time training legs in almost 2 weeks; didn't feel that long. Have to say, felt okay, even going on 40g of carbs.

Warmed up with single leg extensions 5x12-15

Walking lunges be 1x20
DB walking lunges 3x20
Walking lunges bw 1x30

Squats 5x5 @315 - felt heavy as frack!
Pause squats 3x5 @225

Lying leg curls 5x12

[swingerofbirches]

Good work, Huy!
In a couple weeks time, 315 will feel like warmup weight :)

[icehog3]

Ever have one of those days where you get a couple extra reps on every set, so you're gassed after a smaller amount of sets, but had a great workout? Roday was one of those for me.

Barbell rows 205, 235, 255, 275, 295, 235
T-bar rows 220, 250, 270, 220
Wide grip pulldowns 200, 220, 220, 240

[swingerofbirches]

More good work, Tom! Keep killing it.

Today was some bench and a leg workout. Also did some cardio :)

[dijit]

Two more workouts down and feeling great.
Tri press 2 X 20 at 45lbs
Curls 2 X 20 40lbs
Mil press 1 X 20 55lbs
Behind head press 1 X 20 55lbs
Seated rows 2 X 20 70lbs
Lat pulls 2 X 15 at 115lbs
Declines 2 X 20 55lbs
Bench 2 X 20 55 lbs
Leg curls 2 X 20 65 lbs
Extensions 2 X 20 80 lbs
Squats (free weights finally!) 2 X 15 at 225
10 min warm up on bike and 10 min cool down on elliptical and still under an hour for the total workout. A few more weeks of this and I will be ready for more diversified workouts.

[icehog3]

Keep it rockin', Michael! :ze

[swingerofbirches]

More good work, Michael! Keep it going!

[swingerofbirches]

Shoulders and some cardio today. Starting to lose my Xmas bloat but it's happening slower than I'd like lol

[icehog3]

Shoulders for me too, Charlie, along with tris and a few heavy sets of bis.

Shoulder felt stable and strong, best shoulder workout in a while, despite the injury. Now if only I could get the chest working again.

Hockey tonight, and a day off from the gym manana.

[dijit]

why did your chest quit working?

[icehog3]

why did your chest quit working?

My right shoulder feels unstable since it popped out and back in 2 weeks ago doing inclines. Likely just stretched out the ligaments a little like a sprain, it's sore and still feels a little wonky.

[dijit]

My right shoulder feels unstable since it popped out and back in 2 weeks ago doing inclines. Likely just stretched out the ligaments a little like a sprain, it's sore and still feels a little wonky.

Now I understand. I would offer some simple advice but shoulders are one of the most complex joints we have and without seeing how it popped out and back in and listening to a rep or three for funny noises there is no simple help.

I used to get paid to tell people how to work out. Now I look like I ate most of my clients!

[Adriftpanda]

Breast and some tris tonight, strength felt low so I went with volume and slow contractions on almost everything.

Incline BB 4x10-12 185
Incline DB flies 4x20-14
Cable low flies - high flies 3x10
Hammerstrength press 4x8-12

Ez bar push downs 5x8-15 w/drop
DB overhead extensions 4x15
Dippity 5x10

[icehog3]

Good last workout of '15, Huy. :tu

Looking forward to my first w/o of '16 tomorrow, and to hearing about all of yours.

[dijit]

yesterday had the gym almost to myself
20 mins on the cc ski simulator. Thanks God cartoon network was on one of the TV's.
Tri press 2 X 20 at 45lbs
Curls 2 X 20 40lbs
Mil press 1 X 20 55lbs
Behind head press 1 X 20 55lbs
Seated rows 2 X 20 70lbs
Lat pulls 2 X 15 at 115lbs
Declines 2 X 20 55lbs
Bench 2 X 20 55 lbs
Leg curls 2 X 20 65 lbs
Extensions 2 X 20 80 lbs

5 min recumbent warm down and my last Monte #2 for the trip home. No workout for today and back at it tomorrow. Happy New year all.

[icehog3]

Nice job, Michael. :tu

Happy New Year....I'm off to my first breast day of the year.

[Adriftpanda]

Nice way to start '16, hit back and some quick abs.

Pull ups - 100 reps, I think it took 7 sets

Neutral grip pull down 4x8+
DB row 4x10+
T bar row - pyramid up and back down, 8x6-12
Deadlift - haven't pulled in a while, 315 felt heavy. 4x5
Rear delt fly 3x10+

Ab stuff, boring stuff.

[icehog3]

Nice work with the pullups, Huy.

I again went lighter weight and high reps on chest, but upped the weight. Feels like the shoulder is healing, hoping to be able to try heavy again in another couple weeks if I keep improving. Just flats, inclines and declines today.

[Adriftpanda]

Good work, what did you work up to?

[icehog3]

Up to 225, Huy, that felt like about as far as I wanted to push.

Time for back, see yens after. :ze

[icehog3]

The gym was packed, about 75% of people I've never seen before. Thank God most of them will be gone in 2 weeks or less.

Decided to go high reps/low rest for back, didn't feel like going super heavy today.

T-bar rows 10 sets @ 225
Bent over rows 205, 6 sets @ 235, 205
Cable rows 5 sets @ 240
Dead hangs

[swingerofbirches]

Great work fellas!!!

lol I hear ya Tom ... I lifted this morning (early so no surprise it wasn't full of resolution ers) but the wife wanted to squat/dead/cardio tonight so I went again and was shocked at how crowded it was. So many bros ... one dickbag was actually curling dumbbells in the Smith Machine and after doing one set of as many reps as he could he threw the Dumbbells down and walked off. The wife started using the Smith after a few min passed and he hadn't come back and as soon as she starts using it we see him walk by with his coat on, leaving. I re-racked his weighs, of course.
It'll be nice when they all stop coming so the gym doesn't look like a bomb went off in there :/

Either way ...

Thursday - squats/deads/cardio
Friday - arms/cardio
Today - chest/light tris/cardio (deads too)

[icehog3]

I hear you, Charlie, there were a couple guys got right up my ass (figuratively) while I was doing T-bars, the only area in the gym set up for doing them. I must have given them "the look", because both of them sashayed off in a hurry. :lr

[Adriftpanda]

Good work fellas.

I don't mind the crowd, I happen to train harder when it's busy. Only thing, re-rack your sh!t. That pisses me off.

[swingerofbirches]

Yep ... like the plaque at Golds says ... if you're strong enough to lift it you're strong enough to put it away.

Today the power rack was loaded up with 455 and left that way ... and the sled was loaded with 5 plates and just left sitting. *angry face*

Today was a heavier back day so not as much volume ...

Close Rows
Wide Rows
Barbell Shrugs
Lat Pulldowns

Be well gentlemen!

[icehog3]

Nice back day, Charlie! :tu

Shoulders and arms for me. Strange that medium weight flat bench bothers my shoulder, but heavy seated militarys do not. Went heavy on shoulders and bis, and did volume for tris.

Hockey game in less than 4 hours, I could use a nap. :r

[Adriftpanda]

I figured at your age, you'd be taking at least 2 naps a day :)

[icehog3]

If I could, I just might. ;)

[swingerofbirches]

Rest day today ... little bit of cardio with the wife. :)

[icehog3]

Off the gym as well today, Charlie, hockey game in 2 hours.

Back at it in the AM.

[Adriftpanda]

Good shoulder day, weights felt good.

OHP 5x4/5

Arnold presses 4x8-12
Upright row - DB side delt raise 4x8-13
Rear delt flies 4x10+
DB front raise 3x10-12

Cable push down - DB curl 4x10+
Cable curl - dips 4x10+

[Adriftpanda]

Good shoulder day, weights felt good.

OHP 5x4/5

Arnold presses 4x8-12
Upright row - DB side delt raise 4x8-13
Rear delt flies 4x10+
DB front raise 3x10-12

Cable push down - DB curl 4x10+
Cable curl - dips 4x10+

[icehog3]

:tu Huy!

[dijit]

No rest for the wicked.

Raised everything to 3 sets yesterday.

Today went back to two sets and upped all the weights 10 to 15 lbs.

Feeling good.

Nice shoulder and upper back routine.

[icehog3]

Good work, Michael. :tu

Took an extra day off today, a little gassed after 2 game nights in a row.

[swingerofbirches]

Nice work, gentlemen!

Shoulders today. Got in a ok lift, not great but could have been worse. Hopefully arms tomorrow will be better. :)

[swingerofbirches]

Gunshow today ... moderate volume but my main goal was to not aggravate my elbow and I achieved success there so I'm happy :)

Shifted towards a more balanced diet last week and have been dialing it in this week and I think it's going well enough. I'm feeling bloated in my trouble areas but I'm still at 266, which I consider a success only being a week removed from the holidays.

Hope you guys had good days & lifts!

[Adriftpanda]

Nice, work.

I actually dialed back as well. Carbs intake is around 120g with one day of a refeed. 2nd week of it, strength is a bit low but surprisingly energy is good.

[icehog3]

Good job, Men.

I took a 3rd day off, feel a little out of the groove, but obviously I needed a little extra time off physically and mentally. I will be back in the groove before the week is out.

[Adriftpanda]

Decided to make today my refeed day since I did legs. Didn't do too much, but lots of reps.

Leg extensions to warm up 5x10-20

Front squats 8-10x5-8
Leg press 4x20
DB stiff leg deads 3x10

Did some abs so I can fit in with the new 2016 crew

2 double doubles, 2 fries, I am full.

[swingerofbirches]

Good work Huy!

Been carb adapting this week and i'm at a pretty hefty caloric deficit ... but it was deadlifts and legs anyway. :)

Deadlifts:
Sumo - 1x10 @ 135 / 3x5 @ 225 / 3x5 @ 315
Conventional - 3x5 @ 315 / 3x3 @ 405

Leg Press (close) SS w/ Calves - 3x10 @ 450
Leg Press (wide) - 3x10 @ 450
Leg Curls - 3x10 @ 130
Leg Extensions - 3x10 @ 130
Back Extensions - 3x5 @ 195

15min on the treadmill to round it out

[dijit]

Well increased the weights yestereday went with 10 to 12 reps and 2 sets. 45 mins of cardio in the cold assed rain today (I hate treadmils, stair climbers, and all that stationary crap)

[icehog3]

Hit chest today, went up to 245 on bench, the most I've done on flats since hurting my "good" shoulder. Felt decent, but still going to be cautious. Just did flats and declines today.

[swingerofbirches]

Good work, Michael! Nice bump in weights.

Great news Tom! Sounds like you're doing it right.

[icehog3]

Slowly but surely, Charlie....not like when I was young. :lr

[Adriftpanda]

Nice work, men. Good lift, Tom. 245 isn't much for you but it's a good sign that it's getting better.

Back and breast today. Did at least one heavy set for back and chest. Pump was nice, thank you HVOL.

Wide grip pull down 6x8-12
Incline DB press 5x8-12
Seated cable flies 5x10
Seated v grip row 5x10

Bent over DB row - incline smith press 4x8-10

Finished up with some abs. That's a wrap! Have a good weekend, men.

[icehog3]

Very nice, Huy! Think I'll throw some HVOL in the mix this weekend, Saturday and Sunday sessions coming up for me. Back and arms tomorrow, legs and shoulders Sunday.

[icehog3]

Very nice, Huy! Think I'll throw some HVOL in the mix this weekend, Saturday and Sunday sessions coming up for me. Back and arms tomorrow, legs and shoulders Sunday.

[swingerofbirches]

Got a decent back session in today.

Gotta be honest, I'm not loving this carb incorporation. I think I just prefer low carb ...

[icehog3]

Like Charlie, got a decent back workout yesterday, not a lot of endurance though. Pulldowns, barbell rows and cable rows at medium weight for medium reps.

Charlie, I feel better when my carbs are low as well.

[swingerofbirches]

Glad to hear I'm not alone, Tom. I know everyone is different, I'm just gonna trust what I know makes me feel the best instead of what everyone says I should be doing. :)

Got a decent shoulder day in today.

Seeing my urologist tomorrow morning to hopefully finalize some kidney stone removal plans. These things are rly messing with me. :/

[icehog3]

I've had the stones, Charlie, they think mine were caused by chronic dehydration. Never used to drink water....now I make sure to have a least a few bottles a day. Haven't had them since (a few years now), except once when I tried the Animal Pack anti-inflammatory packs....one of the supplements in that started them forming almost immediately, so obviously I backed right off that. Inflammation hurts less than stones. I hope you get yours figured out soon, not just getting rid of the current ones, but finding out your cause and preventing them from returning.

Third day in a row that I felt like I had almost no endurance. Skipped the legs and did shoulders and bis. Actually got a pretty good bi workout, but hoping I can figure out why the sudden energy shortage.

It's not a tumor! :D

[Adriftpanda]

Hope it works out, Charlie.

Everyone's favorite, leg day.

Leg extensions to warm up 3x15/20
Squats 6x5
Stiff leg deads 4x5-6
Lying leg curls 5x12-15
Leg extensions 5x10-15 (did these nice and slow, and damn did was it painful)

[icehog3]

No pain, no gain, Huy. :tu

Back at in in the A.M.....or at least the very early P.M. ;)

[swingerofbirches]

Thx, Huy! Nice leg day!

Do work, Tom.

Early chest day for me with a little bit of tris. Felt really weak and didn't have the best lift but still got in there and did as much work as i could. Some days its just about getting under the bar. :)

[icehog3]

Indeed, Charlie. Unfortunately for me, getting older, it's like that more days than it used to be. ;)

[swingerofbirches]

Pulled a double ytrdy ... chest/tris in the morning and back/bis in the evening.

About to head off for some shoulders here in a bit. :)

[swingerofbirches]

Well that wasn't a very good shoulder workout :/

Between yesterday's double and the fatigue from my stone I think I need an off day.

[icehog3]

Doubles will do that, Charlie. Nice workout yesterday!

Back, pullups-bent over rows-cable rows today.

[Adriftpanda]

Copy cat!

Had a good back day, kept it simple and heavy.

Wide grip pull down 5x8
Bent over bb rows 6x8
Seated row plate loaded 5x10 w/drop set
Pull ups 5x10

[swingerofbirches]

Good work fellas!

Good news, per the CT scan, the stone is nearly to my bladder so I should be able to pass it soon! :)

Legs today ... DLs up to 455 and a bunch of leg press and machine kick backs

[swingerofbirches]

Another double today ... DLs & legs this morning ... arms and cardio tonight :)

[icehog3]

Keep it up, Charlie! :ze

Shoulders and arms today, I was gassed after two late nights of hockey and work in a row, so the workout was just OK. Off tomorrow, I need it.

[Adriftpanda]

Chest and some side delts

Incline bb - 2x4 heavy set, 3x8-12
Incline DB 4x8-12
Cable flies 3x10
Cable presses 4x12-15

DB side delt raise 4x10
Cable side delt raise 4x8-15

[icehog3]

Breast and a side, nice goin', Huy! :D

[swingerofbirches]

Nice work gents ...

Heavy back day today ...

DLs up to 135x10 / 225x10 / 315x7 / 405x5 / 455x1
Close Cable Rows - 3x10 @ 280
Lat Pulldowns - 3x8 @ 320

Shrugs were feeling strong ... worked up to 3x5 @ 500 / 1x3 @ 550 / 1x10 @ 405 / 1x25 @ 315 ... my traps are sore LOL

[icehog3]

Great workout, Charlie! :tu

Breast day today. Weights are going up, shoulder feeling more stable. Good stuff.

[swingerofbirches]

Hit dem titties, Tom!

Shoulders and arms for me today. T'was a good one. :)

[icehog3]

Good deal, Charlie....I am off to hit back shortly.

[area51]

Hit a 345 squat today and 330 bench the other day. 2016 is off to a good start.

[icehog3]

Nice job, Ken, that's a nice bench.

Back today, a little lighter as I concentrated on holding the contraction at the top of the rows.

Bent Over Rows 205, 235, 265, 285, 235, 225
T-bar rows 250, 270, 295, 270, 250
Cable Rows 4 sets @ 260
Wide Overhand Pulldowns 4 sets @ 200

[icehog3]

Nice job, Ken, that's a nice bench.

Back today, a little lighter as I concentrated on holding the contraction at the top of the rows.

Bent Over Rows 205, 235, 265, 285, 235, 225
T-bar rows 250, 270, 295, 270, 250
Cable Rows 4 sets @ 260
Wide Overhand Pulldowns 4 sets @ 200

[icehog3]

Nice job, Ken, that's a nice bench.

Back today, a little lighter as I concentrated on holding the contraction at the top of the rows.

Bent Over Rows 205, 235, 265, 285, 235, 225
T-bar rows 250, 270, 295, 270, 250
Cable Rows 4 sets @ 260
Wide Overhand Pulldowns 4 sets @ 200

[dijit]

No technology workout update.

The only time I enjoy cardio is when I am outdoors on a trail. So Thur thru Sat I spent at least two hours a day hiking trails.

Sat and yest I got nice circuit workouts with 3 sets each
preacher curls
tricep press
behind the head press
seated rows
pull downs
decline press
incline press
calves
fly machine
leg curls
leg extensions
squats machine
5 min warm up and warm down all done in 46 mins.

The gym attendant says she doesnt know if I am in a race or hate being in there.

[icehog3]

36 sets in 36 minutes (excluding wu and wd) is pretty crazy, Michael, good for you. :tu

I asume you're using moderate weights relative to your strength to do that?

[area51]

Thanks Tom!

[Adriftpanda]

46 min? That even possible? Lol

Good work guys.

International back day, I may hit some squats.

[dijit]

36 sets in 36 minutes (excluding wu and wd) is pretty crazy, Michael, good for you. :tu

I asume you're using moderate weights relative to your strength to do that?

Oh yeah still no heavy weights for about 3 to 4 more weeks. Ive done the injury route with a torn biceps and extreme tendonitis too. That was before I started training people. But just because I go light doesnt mean I let the intensity lag.

[swingerofbirches]

Lot of work going on in here! Good stuff fellas!

Today was chest for me. And apparently it was "make an even bigger mess than usual in honor of MLK" day for the resolutioners that are still around. :/

[icehog3]

Good work, Men.

Shoulders and Bis for me, tomorrow is leg day.

[area51]

Everything was stiff today, not sure why. I wound up benching 245 3x10 but I wasn't impressed with anything I did. Oh well tomorrow is another day. Keep up the great work guys.

[Adriftpanda]

Breast and tris today

Incline DB 4x8+ w/drop
Flat bb 4x4 pause
Incline hammer strength 4x8+

Cable extensions 4x8+
Dip machine 4x8+ w/drop sets
Single arm cable extensions 4x10+

Finished up with some abs

[dijit]

25 mins on the elliptical and 7 channels of infomercials. Now I feel like I can run a mile or two while telling you everything about pressure cookers, hunting knives, and Chuck Norris' workout machine.

[swingerofbirches]

Had a pretty terrible leg day this morning. I've been trying to get into lifting in the morning but I've yet to have a rly good weekday lift before 7am :/

[icehog3]

I am in training at work, so I skipped it ...no early AM for me, Charlie.

[Adriftpanda]

Had exactly 1 hour! Barely made it lol.

Blasted back today, kept exercises simple, tons of reps

Bent over BB row 6x8+
T bar row (v grip) 5x8-10 w/3 drops
Wide grip pull down 8x8-10

DB curl 4x4-10 pyramid up, 4x10-4 back down

[icehog3]

Very nice, Huy! What PWO did you use today?

Off day from the gym for me, daytime training at work. Back at it manana.

[Adriftpanda]

I just did a scoop of the cellucor C4 50x, it's the newer formula. Not bad for a quick hit of stim, that's about it. Not really worth it unless you plan to stack it with something else.

[icehog3]

Roger, thanks. Think I am going old school with some Hemo-Rage Black tomorrow.

[swingerofbirches]

How'd the Hemo-rage treat you, Tom?

I had a scoop of War Juice and a scoop of Ruckus today ...

Heavy back day ...

Vert Grip Rows (machine) - 1x10 @ 180 / 1x10 @ 270 / 1x5 @ 360 / 3x10 @ 270
Wide Rows (cable) - 1x10 @ 160 / 1x10 @ 200 / 5x5 @ 240
Close Rows (cable) - 1x10 @ 180 / 1x10 @ 240 / 3x5 @ 280 / 1x10 @ 240
Barbell Shrugs - 1x10 @ 135 / 1x10 @ 225 / 1x10 @ 315 / 1x10 @ 405 / 3x3 @ 500 / 1x10 @ 405 / 1x20 @ 315
Dumbell Rows - 3x10 @ 100lb DBs
Lat Pulldowns - 1x10 @ 180 / 3x5 @ 270 / 1x10 @ 180

I think I've reached the end of this strength cycle ... I'm absolutely whipped and beat up and I've put on about 10lbs over the last month of going heavier.

Starting hypertrophy here shortly ... gotta drop this weight and recover a bit :)

[icehog3]

You're a Rowing Machine, Charlie!

Good workout on the Rage, went up to 265 on bench, heaviest since the last injury, and felt good. Should be up to 300 in a couple weeks I would think, but I'll let my body dictate.

[Adriftpanda]

Good day of training.

Legs today.

Warmed up with quad extensions 3x15-20

Front squats 10x5
Pause front 3x3
Smith machine lunges 4x10
Seated leg curls 5x10

Finished up with some abs.

[icehog3]

Nice job, Huy. :tu

Tomorrow is back and a late night hockey game.

[swingerofbirches]

Started a round of hypertrophy today ... and my body was pretty happy about it. That crap burns but my joints thanked me.

Chest today ... 30sec rest between sets ...

Chest Press - 8x10 @ 180
Incline Press - 8x10 @ 90
Decline Press - 8x10 @ 140
Flys - 8x10 @ 100
Isolation Press - 3x10 @ 45/side
Tricep Cable Pulldowns - 8x10 @ 120

As Tom would say ... I was moving lady weights lol

[icehog3]

Strong lady weight back day today, Charlie. :D

T-bar rows 225 @ 4 sets, 250, 270, 225
Barbell rows 225, 245, 265, 225
Pull ups @ 4 sets
Cable rows 4 sets @ 240

[swingerofbirches]

KING OF ROWS!!! :)

6:30am leg session for me about to go down. God I hate lifting in the morning lol

[swingerofbirches]

Aaaaaaand double post

[dijit]

Ya know I feel great back in the gym and all but damn when I look at the weights I am moving compared to precancer I mean mean pre biceps tear oops pre knee dislocation, Holy crap pre sarcoidosis. Total 14 years of not being able to work out and now I am doing machine bench for only 130 lbs used to be 470 free weights and leg curls of 145 used to be body weight about 265. But I refuse t get discouraged raised the weights and went back to two sets each with 30 second rests between and actually have a pump instead of just an elevated heart rate. So maybe...hopefully I am making progress back to maybe not a 470 bench but would like to see 335 again. I mean hell I am 50 so dont need to impress all the women anymore right?

[swingerofbirches]

Sucks you've had all those setbacks, Michael.
If you want to take away a positive though, you've been given a chance to fall in love with the grind all over again. :)
Some folks just wanna look pretty but nobody gets to a 470 bench without loving to grind.
I'm looking fwd to seeing your updates and watching that weight go up and up and up!
Anyone can get discouraged, not everyone can grind. :)

[dijit]

I know I will get back to where I need to be. Just a moment to vent and reflect.

[icehog3]

When we get to our age and were serious about lifting, Michael, most of us have had some serious setbacks. What sets us apart from most is that we are still at it. Kudos to you, Sir.