Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[swingerofbirches]

Pulled a double ytrdy ... legs in the AM and deads & shoulders in the PM.

Did some fasted cardio this morning and a bit of regular cardio tonight. And I ate terribly for dinner lol

Arms & cardio tomorrow :)

[swingerofbirches]

getting kind of tired of these double posts :/

[Adriftpanda]

I most likely will have to do cardio for the next week to make up for the past 2 days. :)

[swingerofbirches]

Get it, Huy! :)

[icehog3]

Doubles rock, Charlie...you earned your cheat. :tu

I don't know if you earned yours or not, Huy. :r

Legs and bis today, legs were tough after games Thursday and Friday nights. Breast day manana.

[dijit]

Lazy day yesterday. Did nothing but watch the east coat get pummeled! Tonight will be cardio 30 to 45 mins and back to the grind in the morning. Going to shock the system and reverse the circuit. 3 more weeks to free weights and specialized group workouts.

[swingerofbirches]

Legs & Bis ... I like your style, Tom! :)

Get it, Michae!

Today was arms and cardio for me ... Followed by a ton of popcorn at the movies LOL

[icehog3]

Can't go to the movies w/o popcorn, Charlie. I don't go to the cinema often, but when I do, I get my sodium limit for the month.

Lots of pain with the (good) shoulder today. Did sets of 13-18 reps with 205 on bench, added a couple sets at 225 and 245, trying to get some work in without doing more damage.

Incline bench set at 185 for reps, with a couple at 205 and 225.

Decline bench 225, 245, 275, 225.

That's all the pain I could take. :lr

[dijit]

Thats a good set with a sticky shoulder

[icehog3]

Little tough on the ego with all the big kids in the gym today, Michael, but at this stage, I gotta lift intelligently....or a reasonable facsimile of intelligently. :r

[swingerofbirches]

heck, sounds like a good lift to me, Tom. :)

Did deadlifts for volume and front squats to see how my back did today followed by core work and cardio.

DL - 3x10 @ 135 / 3x7 @ 225 / 3x5 @ 315 / 2x3 @ 405 / 1x1 & 455 / 1x3 @ 405

Front squats - 1x10 @ 45 / 1x5 @ 135 (paused) / 1x3 @ 185 (paused) / 1x3 @ 225 (paused)

The good news is that the front squats didn't irritate my lower back the way that back squats did so I think I'm gonna stick with these for a while :)

[icehog3]

Nice job, Charlie! Glad those front squats are good for you as well.

Back day today, hadn't done supersets in a while. I crushed them, and they crushed me. :lr

6 super sets Bent over rows (225-295) - T-bar rows (225-270)

After that, not much left....the last set of cable rows felt like I really got all I could outta my lats today.

Wide pulldowns 220, 240
Cable rows 260, 240

[swingerofbirches]

Good stuff, Tom. I love super sets :)

Little bit of hypertrophic chest for me this morning followed by a little cardio.

[Adriftpanda]

Legs and shoulders last night. Nothing fancy, simple and efficient.

Warmed up with leg extensions 4x12-20

Squats 5x5
Pause squats 4x4
Stiff leg bb deads 4x8
Lying leg curls 4x8-12

Seated DB press 4x6-10 with 1 heavy set, so 5 sets
DB side delt raise 5x8-10
Plate front raise 5x8-12

[swingerofbirches]

Looks like a good session, Huy!

[icehog3]

Good work, Charlie and Huy.

Bis and shoulders for me today, went heavy (up to 165) on the curls and finshed off with several moderate weight sets of preachers.

Up to 185 on shoulders, right one felt pretty ok today, so it was a productive day all around. Legs before work manana.

[swingerofbirches]

That's some weight for bis, Tom! Nicely done!

Some HT back for me this morning :)
Not very heavy but did 5 exercises at 8x10 at 30sec rest between sets (my typical HT regiment) so the volume was there. I'm gassed lol

[dijit]

Lazy day today got to the gym 15 mins later than I should have so only 18 sets. Ran the curcuit backwards so I am feeling decimated right now I am sure the sore will kick in tomorrow. Wait a tic not if I get off my dead butt and workout on time tomorrow.

[icehog3]

Good work, Charlie and Michael. :tu

Hit the leg presses heavy, then some stiff legged deads and some hammy curls. Stairs should be fun tomorrow. :r

[swingerofbirches]

So I went back to the gym to get some cardio in .... aaaaaand deadlifted first lol

I used straps so idk if it counts as a PR but I pulled a really smooth 500. First time ever trying 500 so I was psyched it came up at all much less as smoothly as it did. Tiny bit of difficulty locking out but did indeed lock ... so I'm pretty psyched that my back can handle it! :)

[icehog3]

Great lift, Charlie! :D

[NeuRon]

Shoulders and Calves tonight, and then some cardio.. lol... I am fluffy :/

[icehog3]

Good to "see" you, Ron.

Took an extra day off today, have games tonight and tomorrow and just needed a day off.

[dijit]

Cardio this morning and workout tonight then its FRI and time to take a break for a few hours.

[Adriftpanda]

Trained Monday, only day this week. I was hit with something yesterday and today I feel like I've been hit by truck. Going to take the entire week off and start over on Monday. Maybe a little reset button is good.

[icehog3]

Yeah, part of my decision today was feeling a little wonky last night and when I woke up, and wanted to make sure I am not coming down with anything.

Feel better, Huy.

[NeuRon]

Good to "see" you, Ron.

Took an extra day off today, have games tonight and tomorrow and just needed a day off.

good to be back man.. missed you guys!

still deciding on weather I want to take a day off tonight.. my body has been feeling a little worn, but then that means I will just hit it Saturday and Sunday

[swingerofbirches]

Good work, gentlemen!

Had a pretty pitiful shoulder lift this morning :/

Not sure if I'm still gassed from DLing ... or the switch to hypertrophic ... or lifting in the morning ... or change in diet ... but I hope the lifts improve soon :/

Happy Friday everyone

[icehog3]

Well, Ron, I took another extra day off, I'm feeling a bit worn myself. So now we both have to hit it hard Saturday and Sunday! :tu

Charlie, looks like we all need a little boost.....damned January Blahs.....

[NeuRon]

Well, Ron, I took another extra day off, I'm feeling a bit worn myself. So now we both have to hit it hard Saturday and Sunday! :tu

Charlie, looks like we all need a little boost.....damned January Blahs.....


I hear yah! this weather has me feeling a lot of blah lately.. Even though we had a fairly warm winter, the cold has snuck up on me and kicked me in the balls from behind :noon:sl


however, Saturday morning bright and early! the grind begins again! woot!

[NeuRon]

btw, do any of you fellahs lift with your girlfriend/wife? just curious.. lol

[Dave128]

:po

[icehog3]

My ex and I used to go to the gym together, but did our own things. I would spot her if she needed it, but that wasn't often.

[NeuRon]

oh ok... id say that 80% of time, we work out together..

shes a little different though.. She is 5'5, 150lbs and squats 285 like its butter.. so proud of her!

[Dave128]

so NOT the responses I was expecting.

[icehog3]

so NOT the responses I was expecting.

'cause you're Sexy Dave.... ;)

[Dave128]

'cause you're Sexy Dave.... ;)

Can't argue with that.

[swingerofbirches]

btw, do any of you fellahs lift with your girlfriend/wife? just curious.. lol

My wife hits the gym a couple times a week but we don't lift together. I'll usually just hang near her, per her request, until she's done squatting or DLing.

A 285 wife squat is pretty baller! Congrats on the keeper! :)

[Adriftpanda]

My wife does not, she's more the cardio bunny and sometimes do circuit events.

I like to train alone, occasionally I'll train with a friend that's in town.

This is the longest I think I've gone without training. Not a bad thing, couple days of being under the weather and then a couple days of moving. I'll squeeze in a session on Monday, in my new town.

[swingerofbirches]

I prefer alone as well, Huy. The occasionally buddy lift is fun but on the whole I just prefer to take my time. When I'm there with the wife I always feel rushed since she can't go for as long as me HEYO! lol

Have a good move!

[swingerofbirches]

I prefer alone as well, Huy. The occasionally buddy lift is fun but on the whole I just prefer to take my time. When I'm there with the wife I always feel rushed since she can't go for as long as me HEYO! lol

Have a good move!

[NeuRon]

hit back and biceps at 8am with this friggin gal.. she had to drag my old ass out of there.. lol

http://i10.photobucket.com/albums/a137/Sixtydashone/nini3.jpg

[icehog3]

Heading to the gym in a few, finally feel like myself this morning. I think that's a good thing. :r

Don't piss her off, Ron. ;) :D

[swingerofbirches]

That's awesome, Ron! A lot of guys would kill for their better half to be a lifter. :)

Glad you're feeling good today, Tom. Kill it!

Had a decent arm session today and finished up with some front squats.

Everyone have a great weekend!

[NeuRon]

Hehe thanks guys.. I truly am blessed. I will be the first to admit that. She gives me motivation everyday! Glad yer feeling back on par Tom!

Btw, Id kill for her genetics. Lol.

[Adriftpanda]

Quad game on point. :)

[icehog3]

Thanks Guys....felt good today but man, the shoulder was singing. That pain that makes you unconsciously hold your breath. I got through the workout, got a good pump, but it was not fun. :r

Huy, did you settle on a new gym?

Ron, does she have a single sister? ;)

Enjoy your weekend as well, Charlie. :tu

[NeuRon]

Lol. Actually she does. Irish twin. 11 months younger hehe

[Adriftpanda]

No sir, most likely tomorrow. There's a Golds near by.

[icehog3]

Good luck with the hunt, Huy.

She doesn't happen to live in Chicago, does she Ron? ;)

[dijit]

Ron, one word. WOW

Tom dont kill the shoulder too bad.

Huy hope the search turns out good for you.

If I missed anyone sorry what can I say I am old.

2 more weeks of circuits and daily cardio before I start the hard stuff but still not giving in. I think my body is screwing with me though. Working out 5 or 6 days a week for the past 5 weeks and I have gained 3 lbs. Now I could understand that if I was 6-3 and weighed 145 but really 6-3 and 290 I should be getting lighter!

[icehog3]

Maybe lost fat but gained muscle, Bob?

[icehog3]

Supersetted back and shoulders today.

Barbell rows - Seated military 205/135, 235/165, 255/175, 275/185, 295/195, 235/175, 205/155

T-bar rows - Icarian press 225/165, 270/180, 270/195, 225/210

Finished off with cable rows 240, 260, 290, and 3 sets of dead hangs.

[Adriftpanda]

Chest and back.

Incline DB 4x12+ w/1 heavy set for 6

Flat pause bench 4x5 - behind neck pull ups 4x6-8
DB flies 4x8-12 - bent over v grip row 4x8-11
Neautral grip pull down 4x10 - push ups 4x15+

played around with some abs for a bit.

[icehog3]

Gold's, Huy?

[Adriftpanda]

No. A 24 hour fitness. The Golds is about 10 miles away in La traffic so that means it's about 3 hours and 47 minutes. I'll just stick with 24 for now. There is a cross fit gym near by ;)

[NeuRon]

Ron, one word. WOW

2 more weeks of circuits and daily cardio before I start the hard stuff but still not giving in. I think my body is screwing with me though. Working out 5 or 6 days a week for the past 5 weeks and I have gained 3 lbs. Now I could understand that if I was 6-3 and weighed 145 but really 6-3 and 290 I should be getting lighter!

haha, thanks man.. I appreciate that.. she has come a long way.. she was a cardio bunny when I met her. She has had quite a before-and-after transformation. like I said, she has the genes!


BTW, hows your eating? proper eating before and after your workouts?

in regards to your weight/workouts; I encountered a similar situation after my surgery. Since I had to refrain from lifting heaving (and for 5-6 weeks, lifting at all). Then I was abke to do cardio again. When I started to do lifting again, I literally gained like 12lbs in mere days. I was bloated, watery and full. But I think just changing my workout patterns; combined with changing my eating as well just made me hold water. Managing glycogen can be a VERY tricky subject.

Care to explain your circuit workouts more? and to dabble a little bit on your goals? caloric intake, etc.. id love to try to help as best as I can!




She doesn't happen to live in Chicago, does she Ron? ;)

50 bucks says she couldn't even find Chicago on a map of Illinois, lol.. If you catch my drift :r

[swingerofbirches]

Yesterday was a "rest day" but I hate those so I did a continuous 3x circuit of 5min rowing & 3x100 battle ropes (30sec quick count rest between rope sets)

This morning was similar ... 5x circuit of 500m rowing & 5x50 (10sec quick count rest between rope sets)

I'll get some chest in tonight when I accompany the wife to the gym for her cardio

[dijit]

BTW, hows your eating? proper eating before and after your workouts?

Care to explain your circuit workouts more? and to dabble a little bit on your goals? caloric intake, etc.. id love to try to help as best as I can!


Shakeology preworkout and post workout is usually a boiled egg and some greens of some sort. I dont recharge carbs till usually 3 or 4 hours later and then try to keep it down to less than 20% of my total intake.

Daily caloric intake is about 2100.

Workout right now consists of
5 to 10 min warm up on bike or other stationary device.
Machine crunches 3 sets of 20
Leg press 3 sets of 15 or to fail on last set
Leg ext 3 sets 15
Leg curl 3 sets 15
Fly 3 sets of 15
Bench 3 sets of 15
Pull Downs 3 sets of 15 or to failure
Seated rows 3 sets of 15
Shoulder press (front) 3 sets of 15
Alternate or preacher curls 3 sets of 15
Tricep press or machine dips 3 sets of 15
Lower back extensions 3 sets of 15 to 20
5 min warm down on the bike

all sets are with 30 sec breaks between sets and later in the Day my dog and I take a 1 to 1.5 mile walk 4 or 5 days a week.

[icehog3]

50 bucks says she couldn't even find Chicago on a map of Illinois, lol.. If you catch my drift :r

She sounds perfect, Ron! ;)

Leg day today, gonna do heavy presses and some hammys.

[NeuRon]

bwahhahahah

btw, same here, stiff legs and front squats, as well as some hacks.. probably extensions too

[swingerofbirches]

The kidney stone is out ... I'll save you all the gore of a pic :D

Did that row/rope circuit this morning but still trying to decide if I'm gonna hit some tittes tonight. :)

[icehog3]

Glad it passed, Charlie.

I don't think mine would even show up in a pic. :r

[swingerofbirches]

Glad it passed, Charlie.

I don't think mine would even show up in a pic. :r

I took a pic and used a dime as a size reference. Obviously it wasn't the size of a dime. lol
It wasn't even the size of a sunflower seed. Just glad to have it out and be able to get back to normal. :)

[area51]

Pushed 295x5 today. I'm getting...somewhere.

[Adriftpanda]

Nice, good work Ken.

Charlie, glad it passed!

[icehog3]

Biceps and abs today.

Put 135 on the cambered curls bar, started at 20 reps. Dropped the rest time between sets each set and kept curling until I could only get 5 reps.

Finished bis with preacher curls for reps. But it wasn't many... :lr

[dijit]

Changed up the workout again back down to 2 sets of 12 to 15 each and raised the weights. Workout was at 0400 and I still have a good pump. Sick as it sounds I am starting to enjoy and crave the aftermath of my workouts.

[swingerofbirches]

Still pumped 13hrs later??? I need some of what u got!!! lol

Did some chest today. Moved "lady weight" on flat bench, as Tom would say, but managed without ANY elbow pain which was a huge victory for me. 3x10 @ 200 was smooth and pain free so I'm gonna just keep bumping it 10lbs/wk and see how it goes :)

[area51]

Curious what everyone is using for pre-workout these days. I bought some new stuff and wound up getting a refund.

[swingerofbirches]

What'd you buy/return, Ken?

Anymore I'm usually using one of the two following ...

- 2 scoops MTS Ruckus / 1 scoop MTS Vasky
- 1 scoop MTS Ruckus / 1 scoop Omega War Juice / 1 scoop MTS Vasky


Pulled a double today ... just finished a heavy back session :)

[swingerofbirches]

What'd you buy/return, Ken?

Anymore I'm usually using one of the two following ...

- 2 scoops MTS Ruckus / 1 scoop MTS Vasky
- 1 scoop MTS Ruckus / 1 scoop Omega War Juice / 1 scoop MTS Vasky


Pulled a double today ... just finished a heavy back session :)

[swingerofbirches]

ugh ... this double and triple posting nonsense is starting to puss me off :(

[icehog3]

I have about 10 in the rotation, Ken, the ones that work for me for either focus, pump or both. I've tried another 15-20 that I never went back to. I switch up every day, so I never get used to any of them.

Never tried the ones Charlie mentioned.....Charlie, can you tell a little about them?

[Adriftpanda]

Legs today, not much in the tank but maybe thats a good thing because it made me train smarter.

warmed up with some extensions and stiff leg db 4x12 for each exercise

front squats 5x3-5
pause front squats 5x8-10
walking db lunges 10x10

played some basektball with some young'ins... felt good to get a little run in.

[swingerofbirches]

I have about 10 in the rotation, Ken, the ones that work for me for either focus, pump or both. I've tried another 15-20 that I never went back to. I switch up every day, so I never get used to any of them.

Never tried the ones Charlie mentioned.....Charlie, can you tell a little about them?

Yeah, for sure Tom ...

MTS Ruckus - Betanine Nitrate based, high stim PWO. It's not clinically dosed so and is missin some regular ingredients (like Beta Alanine) it's not your typical PWO. The mental focus on Ruckus is far and away the best I've ever experienced. Most of the time a PWO just gives you a kick but this one has rly stood out to me.

Omega War Juice - Super high stim PWO. The bad thing about the dosing with War Juice is that to get a clinical dose of most things you need 2 scoops. The issue with 2 scoops is that at that point you're getting 600mg of Caffeine Anhydrous and 137mg of DiCaffeine Malate. WAY too much for me, and I'd consider myself to be pretty stim tolerant. That said, this is a favorite of biddies who are looking for a massive kick lol

MTS Vasky - Non-stim vascularity / pump argent, pure and simple. Only contains Taurine, HydroMax Glycerol, Nitrosigine & Vitamin C ... on its own it's rly not much to write home about and definitely isn't as good as a typical low/no stim PWO (like Dr Jekyll) but in concert with MTS Ruckus it's a great vascularity agent primarily and a pump agent secondarily.

If I'm feeling ok I'll just do 2 scoops Ruckus & 1 scoop Vasky ... if I'm rly dragging ass I'll do 1 scoop Ruckus, 1 scoop War Juice & 1 scoop Vasky.

For most people I know, War Juice is too much. And everyone that I've given Ruckus to says the same thing, ok pumps but mental focus like they've never experienced.

Tom (and anyone else), if you want some samples just lmk, I'm always glad to share :)

[icehog3]

Thanks Charlie! I think I'll give the first 2 a try, I've already got plenty of pump PWOs in the rotation, but the other two sound intriguing. :tu

Breast volume/rep day, just the basics and lots of 'em.

Bench press 205, 225, 245, 255, 265, 275, 285, 235, 205
Incline bench 185, 205, 225, 245, 265, 225, 185
Decline bench 225, 255, 275, (drop set) 305/275/225

[icehog3]

Charlie, saw your offer for samples, lemme know if there's anything I have you would like to try and we can trade a couple? :)

[Adriftpanda]

Sign me up Charlie.

I'm not taking anything cray cray because I'm trying to slowly get off pwo.

Only use them for push days and sometimes pull days. Not much, maybe a scoop or even half a scoop of pwo. Trying to stay under the 300mg of caffeine threshold and something on the lines of .5-2g of beta alinine.

[icehog3]

Not me, Huy, I just wanna get as jacked up every session as I can. Figure I only have another 25 years until I am too old to do this sh!t any more. :lr

[NeuRon]

Same here^ lol. I am a stim junkie


Edit: a legal stim junkie. Haha

[Adriftpanda]

If I am taking anything with high stim, it better be worth it.

there are so much junk out there, sometimes I feel like I'm just throwing my money away.

[swingerofbirches]

I'm with Huy here ... I used to want as much stim as possible but anymore I'm just looking for endurance and focus. :)

[icehog3]

I'm with Huy here ... I used to want as much stim as possible but anymore I'm just looking for endurance and focus. :)

Maybe I equate stim with focus, I don't really get super "jacked up" on anything, I just get more energy/intensity from the supposed high-stim ones. No jitters are anything crazy.

[Adriftpanda]

Shoulders and some arms, quick abs to finish.

OHP press 5x5-8
Seated Arnold presses 4x8-12
Upright row -DB side delt raise 3x10+

Over head rope extensions 4x10+
Reverse grip cable curls 4x10+

Close grip bench - bb curl 3x8+
Dips - v grip pull ups 3x8+

[swingerofbirches]

Got in kind of a bs shoulder pump lift this morning. The back feels slightly better than it has the last 2 days so I'm cautiously optimistic about being headed in the right direction. :)

[icehog3]

Hope it keeps getting better, Charlie. :tu

Back today, did a ton of Bent overs dropping the rest period every set until it was about enough time to re-grip. 185-285 and back down, probably 15 sets, I lost count.

Then light T-bars 225-260 at about quarter speed and holding the contraction for a few seconds at the top. By 260 I was only able to get 8 or 9 reps, but what a burn after all the BoRs.

Finished with some close grip and then neutral grip pulldowns, and some dead hangs. Back is shredded still a few hours after.

[Adriftpanda]

Back and a little breast.

Deadlifts just activate my back a little 4x5-8

Seated v grip row 4x8-12
Bent over bb row 3x8/15
Neutral grip pull down 5x8-12

Incline bb 3x5-8
Seated cable flies 4x12-15

Dips 4xfailure

[swingerofbirches]

That's some pretty good looking volume, Huy.

I got in a decent little arm workout this morning. My back is still feeling bad but i'm taking pain pills so I can only kinda tell lol

[icehog3]

Took today off after not sleeping well after a late game last night. I will make it up and train tomorrow on what was a scheduled off day.

Hope the back keeps getting better, Charlie.

[swingerofbirches]

Got a nice little upper body pump lift in today. I'm not usually a fan of a lift that I don't feel rly works towards a goal, but for some reason it felt rly good today. :)

Huy / Tom - got your supps all bagged up and rdy to go in the mail tomorrow :)

[icehog3]

Thanks Charlie....glad you got a good pump today.

I went in and just crushed bi's. Easy to do when it's the only body part of the day. Did high rep cambered bar curls from 95 to 155 and then back down. Then used a bar that gives you a grip that replicates an Arnold curl except with a bar instead of a dumbbell. Put on 90 and repped those out. Finished with some preachers at 155 and then to 135, but didn't have a lot of gas left.

[Adriftpanda]

Thanks Charlie!

Shouldas and aaams

OHP 4x5
Arnold DB press 4x8-12
Cable side delt raise (back) - bb side delt raise (front) 4x10

Incline DB curls - reverse grip push downs 4x10-8
Dips - preacher curl machine 4x12-8

[Adriftpanda]

Simple leg day.

Warmed up with leg extensions and seated leg curls. 4x15-20 for each.

Squats - worked up to 315 for 5x8-10 and then took 15 - 20lb off every set till it was down to 185. So I ended up doing around 10+ sets

Lying leg curls 5x10-15

That was it. Played some bball for a bit to get the jello out of my quads.

[Adriftpanda]

Nice back and bis today

A friend wanted to do a pull up challenge. I had to use weights though.

45lb DB 4x8-10 pull-ups
Seated rows - stiff lat pull downs 5x8-12
DB row 4x8-12
Front pull down machine 6x8-13

Kb hammer curls
Preacher curls DB
Reverse grip curls
All were 4-5 sets x 10-12

[swingerofbirches]

Wicked arm pump tonight ... I credit the Chipotle I had for dinner :)

[icehog3]

Shoulders and arms today....really strong on both. Wednesday will be a day off.

Glad you're getting good lifts, Huy and Charlie. :tu

[Adriftpanda]

Chest and abs.

Incline bb 5x5 w/drop
Decline hammer strength 4x10-12
Incline DB flies 4x8-12
Dips 4xfailure
Vertical press machine 4x12+

Hanging leg raises 8x15+

[swingerofbirches]

ABSolutely great workout, Huy :D

I got in some cardio last night ... HIIT of battle ropes SS w/ step ups for 5 rounds followed by some stationary bike.

[swingerofbirches]

ABSolutely great workout, Huy :D

I got in some cardio last night ... HIIT of battle ropes SS w/ step ups for 5 rounds followed by some stationary bike.

[NeuRon]

pulled 495 for 2 on Tuesday, and then just did some dumbbell rows and bent over rows on the smith machine to focus on stretch..

Wednesday was an off day..

Tonight is shoulders and calves. probably light shoulders, as I went heavy last week..

[icehog3]

Good stuff, Huy, Charlie and Ron.

It's Breast Day here, time to go tickle the titties.

[swingerofbirches]

Good work, Ron. Nice pulls!

Get dem tittehs Tom!

I'm off to do some light DLing and get some back work in :)

[Adriftpanda]

Pizza day :)

[icehog3]

Titties be tired, Charlie. :tu

No pizza for me, lotsa protein to fix these tittehs.

Have fun DLin'.

[Adriftpanda]

Quick shoulder and tri day before pizza wreckage.

Arnold presses 5x8-10 with 2 heavy sets x5
Behind neck OHP 4x8
DB side delt raise

Close grip push downs 5x8-12
Ez bar skull crushas 5x10+

Plate raise 6x8-12

[icehog3]

MMMMM...pizza wreckage. :dr

[NeuRon]

thanks Charlie and Tom..

shoulder day was not bad after all..

OH Dumbell Press 5 x 10-12.. got 110's x 10, felt great
rear delts on the reverse pec deck 4x10
DB Side Raises 5x12
seated facepulls on the lowRow bench, 3x10-12
standing DB frontraises

donkey calve raises 4x20
hack squat machine calf raises w long pause 3x10

[icehog3]

That's some mighty good shoulder pressin', Ron! :tu

[swingerofbirches]

Pulled 500 again last night :)

Worked out with a buddy, which was nice, since I work out alone like 99% of the time.

And Tom/Huy i've obviously been lax on getting your supps out but they're in the mail today and i threw in some cookies to make up for my tardiness LOLOL

[NeuRon]

thanks man.. ! I love OH pressin

my gym doesn't have any 115's. they stop their 5lb intervals at 100lbs. I fear that 120's are going to kick my ass.. lol

[NeuRon]

now I want cookies and pizza..... :dr:dr:dr

[swingerofbirches]

now I want cookies and pizza..... :dr:dr:dr

I can send you cookies, Ron :D

Just PM me your addy ... Buskin cookies, soooooo good :D

[Adriftpanda]

Damn you, Charlie. I don't need anymore cookies lol

[NeuRon]

I can send you cookies, Ron :D

Just PM me your addy ... Buskin cookies, soooooo good :D

lol.. I don't know what those are, but if its shaped like a cookie, or smells like a cookie; it must be a cookie, right? :banger

you are too kind man.. appreciate that

[icehog3]

COOOOOOKIES!!!!

Thanks Charlie! :D

http://i196.photobucket.com/albums/aa73/icehog3/icehog3019/cookie_zpschrr2yfz.jpg (http://s196.photobucket.com/user/icehog3/media/icehog3019/cookie_zpschrr2yfz.jpg.html)

Back day....short rep day.

T-bar rows 205, 225, 250, 275, 225
Barbell rows 225, 245, 275, 225
Pulldowns 200, 220, 240, 200
Cable rows 285 x 2 sets
Pullups 2 sets to failure
Dead hangs

[swingerofbirches]

LMFAO who knew you guys were so cookie crazy :D

So here's me pulling ytrdy ... the fattest looking 264 of all time :/

http://img.photobucket.com/albums/v258/quickGTI/Mobile%20Uploads/image_zpsjlpb92fg.jpeg (http://smg.photobucket.com/user/quickGTI/media/Mobile%20Uploads/image_zpsjlpb92fg.jpeg.html)

[swingerofbirches]

lol.. I don't know what those are, but if its shaped like a cookie, or smells like a cookie; it must be a cookie, right? :banger

you are too kind man.. appreciate that



Cookies for all! Shoot over that addy if you want em lol

[Adriftpanda]

Good day of training guys.

[icehog3]

Shoulder day, right shoulder is getting much better, the left will never be great but it's ok.

Seated military press 135, 155, 175, 185, 205, 215, 175,
Narrow grip military press 135, 155, 175, 185, 185, 135
Skullcrushers 95, 105, 115, 125, 135, 145,
Cable pushdowns 90, 100, 110, 120, 130, 140

[Adriftpanda]

Leg day. Rare that I did not squat but legs felt really nice. As I get older, I may not be squatting as much as I use to. That is when I get older lol

Leg extensions 6x10+
Stiff leg deads 6x8-10
Hacksquats - cable crunches 6 or 7x16
Lying leg curls 5x10

Did some quick crunches to end it.

[icehog3]

Leg Day for me too, Huy, with some Bis for good measure. Trained with an old buddy who put me through drop sets on leg press. I am glad I don't have hockey until Wednesday. :lr

[Adriftpanda]

So I woke up and my biceps were sore.... How? Lol

[icehog3]

So I woke up and my biceps were sore.... How? Lol

Whacking the porpoise bone? :D

Breast Day on a Monday....usually I bad idea, so I got to the gym an hour early to beat the kids who do chest Monday, Wednesday, Friday. :lr

Rep day today, 5th day in a row training so I didn't go too heavy.

Bench 205, 225, 245, 265, 285, 235
Incline 185, 205, 225, 245
Vertical bench (plate loaded) 275, 305, 275, 225
Decline 275 x 3 sets

[Adriftpanda]

Haha I was thinking the same. I may just do back today, we'll see how I feel. Been sitting around all day, lower back is a tad sore.

Maybe it's a good thing I'll be going when the crowd is there, I could use a spot. 225 feels like 315 to me.

[NeuRon]

chest today also Tom.. I hate chest on a Monday, but hey.. it happens

[Adriftpanda]

Last nights leg session was powered by Wham and Yazoo.

I'm looking forward to what Stevie Nicks can do for me tonight. Endless possiblities.

[icehog3]

chest today also Tom.. I hate chest on a Monday, but hey.. it happens

Yup, falls that way every few weeks. What can ya do, Ron? :D

Last nights leg session was powered by Wham and Yazoo.

I'm looking forward to what Stevie Nicks can do for me tonight. Endless possiblities.

Maybe more porpoise bone action? :D

[Adriftpanda]

I guess I joined the Monday Breast club.

First time hitting decline in a long time.

Decline bench 4x8-12
Flat DB press 4x6-8
Decline hammer strength 4x10-12
Fly machine 5x12-15

Elbow started bugging out so kept it short.
4x12-18 DB kick back

[icehog3]

Hope the elbow feels better today, Huy.

Heading in for back shortly.

[swingerofbirches]

Ytrdy was chest day ... so I squatted, good morning'd and DL'd before hitting my titties lol

Today is gonna be back ... or as Tom would call it, rows X 10000000

[icehog3]

Ytrdy was chest day ... so I squatted, good morning'd and DL'd before hitting my titties lol



:r

I did some rowing today, Charlie...went a little lighter, slow positive movements, holding the contractions. Got a lot out of it even with the lighter weights.

T-bar rows 225, 250, 270 x 5 sets, 225
Barbell rows 225, 255, 275, 225
Cable rows 240, 260, 270, 285
Machine pulldowns 100, 140, 180, 180
Pullups 2 sets
Dead hangs 2 sets

[swingerofbirches]

U stud!

I was shooting for 500 reps before my wife finished her workout. I managed 410 so it wasn't a complete success but I got in some good work. :)

Low Rows X 100
High Rows X 100
Lat Pulldowns X 100
Barbell Shrugs X 100
Cable Rows X 10 lol

[icehog3]

410 reps, awesome Charlie!~ :tu

[Adriftpanda]

Back day for everyone!

Medium v grip pull down (never seen this attachment before) 5x8-10 w/ 2 heavy sets for 5x
T bar row 4x8 w/2 drop sets
Bent over BB row 4x8-10
Negative reverse grip pull downs 4xfailure (around 5-6)

Preacher bb curls 4x5-8
DB curls 2x24

[Adriftpanda]

Tonights back session was inspired by Wham and some GQ

[NeuRon]

Back day for me here too!

bent over barbell rows - 4x 15-12-10-8
t-bar rows - 4x 12-10-10-8
kneeling v-grip overhead pulldowns - 4 x12
lat oulldowns 4x10
squatting cable rows 3x12-15
100 wide grip pullups

[NeuRon]

we shoulda all just worked out back together.. lol.. Virtual BroDay

[Adriftpanda]

And today?

[NeuRon]

rest day today :(

[swingerofbirches]

Shoulders!!!!!

[icehog3]

Lotsa back yesterday, that was awesome!

Shoulder day for me coming up, probably short and intense.

[icehog3]

Shoulders!!!!!

:lr

Huy???

[Adriftpanda]

Shoulders it is.

May have to keep it lighter because the elbow.

[swingerofbirches]

Got my 500reps in for Shoulders today. :)

[icehog3]

500 reps? You cray-zee, Charlie. :tu

Short and sweet, shoulders have been feeling better every workout.

Seated military 155, 175, 185, 205, 185, 155
Skullcrushers 110, 120, 130, 140, 150, 140, 110

[Adriftpanda]

Seated DB press 5x8-10 w/2 heavy sets
Smith machine upright row 4x10
DB side delt raise 5x15+
Landmine front press 4x10-12 - front plate raise

Some abs to finish off the night.

[icehog3]

Was supposed to be leg day, but I had a late game last night and another game tonight, so I just wailed on my bis and abs. Tried to make Charlie proud with my reps, but I just couldn't get near that number. :r :hn

Cambered bar curls 135 for 150 reps
Preacher curls 145 for 60 reps
Abs

[swingerofbirches]

Tom, that's still reps!!! Get it man!

Gonna do some leg accessory work tonight and some cardio :)

[Adriftpanda]

Charlie, received the goods! Thank you. Going to give it a try for legs in a little while.

[swingerofbirches]

Glad to hear it got there Huy!

Personally I'd try the War Juice on leg day. You can take Vasky with it too but idk if you want a leg pump or not lol

Lmk what u try and what u think

[Adriftpanda]

I did the MTS one. I love pixie stick like flavor, really sour. I actually had to swish it with a little water. I usually just take the powder dry.

Leg today.

Leg extensions 5x15
Lying Leg curls 5x15
Front squats 5x8+
Single leg press 5x12-16
Single leg extensions 5x14+

I went to the grocery store to pick up some dinner stuff and I had to get a cherry Danish pastry for my post workout :)

[NeuRon]

Charlie, I got your package yesterday too!.. I will use the Pre for shoulder day tomorrow, and the cookie lasted about 5 minutes hahahah.. it was delish!!

[swingerofbirches]

Huy - nice, what'd u think? U stack it with Vasky?

Ron - lol @ cookie ... I'm a sucker for a cookie ... hope u like the PWO ... since your Ruckus & Vasky are mixed together already (the way I stack it) I'm interested to see what u think of it!

I did some early AM legs today ... accidentally did it fasted LOL
Took a double scoop of Hyde so I def stimmed my way through this one. :)

[NeuRon]

I am interested also :)

[Adriftpanda]

It was okay, it was a nice hit of immediate rush but wore out pretty quickly. What's the Vasky again?

I usually don't like to get all juiced up before legs. Only on days when it's tougher, back or chest.

[Adriftpanda]

I feel like we are a bunch of drug dealers hahah

Double scoop or Hyde? You're insane.

[NeuRon]

i am a stim junkie, and I remember one morning I took two scoops of hyde and I ended up passing out in the corner of the gym with a migraine, lol.. I was so amped up, my system crashed

[czerbe]

I squat nearly every workout, at least 3 times a week, Front, back, pause, box, all kind of Squats. I have recently (past year) started doing more Oly work, Clean and jerk, Snatchs. Its amazing how you use nearly every part of your body doing those lifts.

[icehog3]

My package arrived today, thank you Charlie. I will give this a try next week. :D

Now I have to go hide my cookie from Ron. :r

[swingerofbirches]

It was okay, it was a nice hit of immediate rush but wore out pretty quickly. What's the Vasky again?

I usually don't like to get all juiced up before legs. Only on days when it's tougher, back or chest.

Huh, sorry it didn't put out btr for you. I have a feeling War Juice is gonna be more your speed then. :)
Personally, I don't get a rush from Ruckus but my sustained energy is seemingly endless. Diff strokes for diff folks :)

The Vasky is just the pump product. Just helps the pump when u stack with either Ruckus or War Juice.

I feel like we are a bunch of drug dealers hahah

Double scoop or Hyde? You're insane.

lol it didn't feel that crazy but maybe my crazy-meter is broken

[Adriftpanda]

Looking forward to the Vasky then!

[NeuRon]

Now I have to go hide my cookie from Ron. :r


you better! I have no shame :D:D

[swingerofbirches]

After my double ytrdy I just did a little cardio this morning. Hoping my back stops hurting :/

[icehog3]

Feel better, Charlie.

Chest today, flats, declines and inclines, no gas. Still managed a good pump, but not sure I did much good "damage".

[Adriftpanda]

You sure we aren't back on the same cycle, Tom?

Have breast tonight. I did decline to start last week, I think I will do it again. I did enjoy a nice change of pace. The stretch felt nice as well. Can't remember the last time I flat bb press...

[Adriftpanda]

Quick chest day. Cut out one exercise to help out a new guy learn how to deadlift. He thought I worked there...

Decline bb 4x8-10
Incline bb 4x8-10 - push ups
Seated fly machine 5x12

Post workout - Oreo cheesecake

[icehog3]

Quick chest day. Cut out one exercise to help out a new guy learn how to deadlift. He thought I worked there...



Hope you got the trainer's fee. ;)

[Adriftpanda]

A fist bump, and a thank you. I'm good.

Never been that kind of guy that ignored people when asked for help at the gym.

[icehog3]

A fist bump, and a thank you. I'm good.

Never been that kind of guy that ignored people when asked for help at the gym.

http://i196.photobucket.com/albums/aa73/icehog3/icehog3021/workout_zpsffqpbqhw.png (http://s196.photobucket.com/user/icehog3/media/icehog3021/workout_zpsffqpbqhw.png.html)

What???

[swingerofbirches]

Good work fellas!
Nice of you to help him out Huy. :)

About to hit some quick chest and tris ... I feel kinda beat up today so it'll probably just turn into a bullsh@t pump workout to burn a few cals :)

[icehog3]

Get at it, Charlie!

It's back day for me, but I'm feeling about the same, so might be more of a cable day for me unless the spirit moves me when I get there.

[swingerofbirches]

Hope it's a good life, Tom. :)

Good heavens ... the gym was fairly empty yet somehow people were using ALL the benches the whole time and I had no less than 3 people try and swoop in on my cable setup (variety of cable flys) while I'm standing there in between sets. So a bunch of cable flys and some cable tricep work ... kind of a weird workout.

The encouraging news is that my weight stayed static this week. Which was rly good feedback regarding my current diet and cardio. Next week I'm gonna drop out my daily granola and add in 15min of fasted cardio each morning, then reassess in 2 weeks. :)

I'm running out of time to be shredded by the Arnold Classic LOL

[icehog3]

I'll see you at the Ah-nold, Chah-lie. I'm gonna be who-ge. :r

OK, so you saw my attitude heading to the gym. Decided to try the War Juice to see if it would give me that spirit. And it did, I repped out with some decent weight on the rows, and felt juiced. Came home and ordered War Juice. :r Thank you, Charlie, I owe today's workout to you.

T-bar 225, 250, 270, 295, 295, 270
Barbell rows 245, 265, 285, 225
Cable rows 220, 240, 250, 260, 220
Pullups 2 sets to failure

Sets may seem low, but reps were highest at those weights in a long time, my back is jacked (in a good way). :tu

[swingerofbirches]

Great to hear, Tom! You take the whole baggie or half? It seemed like it would be a good fit for a self-admitted stim junkie. :) All of my buddies who LOVE high stim pretty much take WJ exclusively. Where'd you order from?

Good looking work too! King of rows!

[icehog3]

I took it all, Charlie. :eek:

I ordered from Muscle and Strength, they were one of 2 I found it at, both form $37 but M&S shipping was a buck cheaper.

Great to have a new stim in the rotation. I will save this one for those low motivation days at first.

[Adriftpanda]

I'm so tired... Tomorrow I'll hit back and try war juice.

Had a game today, ran too much.

[icehog3]

Hope you like the War Juice like I did, Huy. I am a stim guy, so 2 scoops was good for me. Might wanna do 1 if stim isn't your thing.

[swingerofbirches]

Got in a crappy back lift this morning. Gonna try to get a little cardio in tonight.

[icehog3]

Shoulder day for me, stayed light, one exercise and went for volume.

Seated military press 165 x 10 sets, 135 x 1 set

[Adriftpanda]

You count your reps, Thomas the Train?

[icehog3]

Yeah, got 25 the first set and came down every set. I think I was able to get 13 the last set.

[Adriftpanda]

Back day, reps for Jesus.

Neutral grip pull downs 8x10+
Bent over bb row 6x10+
Wide grip pull down - stiff Lat pull down 5x10+

Seated incline DB curls 4x10
Preacher curl machine 4x24

[icehog3]

Nice back day, Huy! :tu

Tomorrow is supposed to be legs and arms, but my right knee is still pretty swollen after blocking a shot in a game last week, so unless things change overnight, probably just an arm day for me.

[swingerofbirches]

Good work fellas!
Reps for Jesus lol

Gonna be a quick shoulder workout for me this morning. :)

[Adriftpanda]

Took war juice yesterday, not sure how much of it I took since I just poured some of the powder into my mouth, from the bag. It taste really good, a tad bit sour. Decent stim, but it wore out fairly fast.

Planning on taking the rest today along with the vasky(sp). Shoulder day, I think I love the shoulder pump the most.

[icehog3]

Did the Ruckus today, decent stim. Was able to go hard and heavy on bis and tris, but didn't get any pump at all, despite adding some HVOL into the mix.

Read the reviews on the Vasky, curious to see what you think, Huy. Thinking about ordering some.

[swingerofbirches]

I can send you some Vasky to try, Tom. I thought about putting some in there anyway. Wishing I had now.

Sounds like so far ... Ruckus wasn't good for Huy but was ok for you. War Juice was rly good for you and just ok for Huy (different dosages). Sound about right?

I agree Tom ... Ruckus by itself is basically no pump ... it just makes me feel like I can go rly hard for a rly long time.

[Adriftpanda]

Took the rest of war juice today, didn't add any Vasky.

Shoulder and some core work.

Behind neck military press 5x8-10
Standing Arnold presses 4x10+
Bb upright row 5x8-10 w/drop
DB side delt raise 5x8-12

[icehog3]

Sounds like so far ... Ruckus wasn't good for Huy but was ok for you. War Juice was rly good for you and just ok for Huy (different dosages). Sound about right?

I agree Tom ... Ruckus by itself is basically no pump ... it just makes me feel like I can go rly hard for a rly long time.

Indeed, Charlie, loved the War Juice and ordered some. Probably won't buy any Ruckus, but appreciate the chance to try it.

[dijit]

Haven't been here in a while but haven't relented on the workouts.

3 more days of circuit style workouts then I can start a more individualized workout and cardio after work instead of all at the same time.

Dr thinks my weight gain is thyroid related considering my caloric intake and workout schedule. Still waiting on the results of that test.

Keep knocking em dead on the workouts!

[swingerofbirches]

Ok, so at the risk of sounding like I abuse the heck outta stims ... a scoop or two or Ruckus as a sipping drink (full 8-12oz water) on a day when I have a ton of work to power through really does wonders for focus. I don't do this all the time but on days when I really need to focus and get a lot of work wrapped up, this does the trick lol

[icehog3]

You abuse the heck out of stims, Charlie.

I keed, I keed. :lr

Off day today, need it with 3 games in 3 nights starting last night.

[Adriftpanda]

I should rest today... I may.

[swingerofbirches]

It's 7:30 and I've not yet been to the gym ... I might actually manage to take a day off :)

[icehog3]

Me, Charlie and Huy all take a day off. Our cycles really are meshing. :r

[swingerofbirches]

LMFAO nice Tom

I also ate like a hog tonight ... soooooo I guess I gotta do some work tomorrow (as much as my back will allow)

[Adriftpanda]

I almost went too... I settled for a cigar.

[dijit]

Breakfast, check
Gym, check
Cigar, check
Beer, not yet but soon!

Started going a little heavier and lower reps to get set up for the tougher workouts and damn it feels good! Still very short breaks between sets only 30 to 60 seconds.

[Adriftpanda]

Legs last night. Felt okay, haven't hit squats in a week or maybe 2. Didn't bring any pwo because I trained at 830.

Warmed up with extensions and lying curls 5x15-20

Squats and front squats - not sure how many sets maybe 10+ sets
Stiff leg deads 3x8-12
Single leg press 4x30

[icehog3]

Get it, Huy! :tu

Unscheduled day off today after chest yesterday. I am off the weekend so I can do a double tomorrow. Didn't fall asleep until after 3:30AM last night after my 3rd late night of hockey in a row.....didn't even set my alarm when I went to bed.

[swingerofbirches]

Good work Mike & Huy!

Take that recovery time Tom.

Did some chest and a cardio arm session ytrdy. Did a light back day today. :)

[Adriftpanda]

Chest and some abs

incline bb 5x5-8. did 2 heavy working sets for 5 and the rest for 8
incline db press 4x8-10
decline hammer strength press 5x12 with a drop
seated cable flies 5x12+
dips 3x10+

some quick abs. chamoy flavored gummy bears for a quick post training carbs and now off for some burgers.

[icehog3]

chamoy flavored gummy bears for a quick post training carbs and now off for some burgers.

Isn't that what car detailing rags are mad of?

[icehog3]

Woke up this morning and felt like crap. Slept another hour, got up, still felt like crap. A couple hours later I said "F it" and got ready for the gym anyway. It was one of those Michael Jordan days, had a great workout.

Two scoops of War Juice, man that stuff really gives me a jump. Best back pump in a long time...PLAMFed, Charlie! :D

Bent Over Rows 205, 235, 265, 285, 305, 255, 225
T-bar Rows 270 x 3 sets, 235
Pulldowns (wide grip) 220, 240, 260, 220
Cable rows 240, 260, 280, 220
Dead hangs 2 sets, grip failed, forearms like rocks.

[Adriftpanda]

Had a good back day myself. In the words of Ice Cube, today was a good day... moreso yesterday.

Pull ups 4x
Wide grip pull 5+
Bent over DB row 4+
T bar row 4+ with a drop

Preacher curls 5x with 2 heavy sets
Seated DB curls 6x

[Adriftpanda]

Isn't that what car detailing rags are mad of?

No... They are delicious. Chili with a hint of sweetness covered gummy bears

[swingerofbirches]

War Juice, King of Rows, PLAMF ... sounds like a good workout!!! Glad that the War Juice is making a nice addition to the rotation.
Next on my list to try is Savage Roar (by Kai Greene) ... it's also been recommended pretty highly.

You sound like your CNS is fried and you could use a deload week stacked with a couple of massages and some hot tub time. And a beer or two :)

[swingerofbirches]

No... They are delicious. Chili with a hint of sweetness covered gummy bears

Ok, open question ... favorite fast absorbing carb during a heavy, hard lift?

For me ... Swedish Fish!!! :)

[icehog3]

Something is fried, Charlie! :lr

Unusual bout with insomia last night, ended up with about 4 hours sleep. Decided to put off legs 'til tomorrow, and do one exercise each for shoulders and legs. Ended up having a great lift on limited sleep.

Seated military press 165, 175, 185, 195, 165, 145
Cambered bar curls 145 x 6 sets
Cable pushdowns 125 x 6 sets

[icehog3]

I have used the War Juice twice, both on back day, and had two of my best back workouts in recent memory. Thanks again for the sample and recommendation, Charlie. :tu

[NeuRon]

i was away for an extended 4 day weekend, sorry I haven't posted much.. I did happen to get an arm day on the one morning, and then did some cardio while I was gone, but then took 2 days off to eat like a banshee and get some much needed rest. lol

today, back on the grind, and back on the strict mealpreps

after work, I am doing chest day.. I hate chest days on Monday, but the lady and I will be traveling to an ol school iron gym in the inner city, which is perfect because it rarely gets busy on any particular day (or time).. cant wait!

[dijit]

Migrated to my new workout schedule today.

Chest back and bi's today
legs shoulders and tri's tomorrow
Abs and cardio every day

6 day a week workout program and day 7 is stretching and tae kwon do

[icehog3]

Extra day this year, I used it for rest. You Boys get it, though!

[Adriftpanda]

Skipping breakfast and having a lighter lunch before I train today. Toms, favorite, shoulders.

Had way too many pastries yesterday. I wouldn't be surprised if I hit 800g of carbs yesterday.

[Adriftpanda]

Nice shoulder pump today. Kept it simple.

OHP 2x5 heavy, 3x8 working sets
DB side delt raise 7x10+
Rear delt flies 6x12+

Finished up with some abs.

[swingerofbirches]

Nice work everybody! :)

Did some 5x5 bench and OHP ytrdy finished up with some 50/40/30/20/10/5/25 arms for cardio :D

Back today

[NeuRon]

Skipping breakfast today.

this is Malarkey!

[icehog3]

Rock it, Charlie! :ze

Breast day today, did a volume day with light weights, mostly inclines and flats with a few declines thrown in.

[swingerofbirches]

Good work Tom!

Back today followed by some sauna action :)

[icehog3]

Back today followed by some sauna action :)

Can I find it on the internet? :r

[Adriftpanda]

BBW?

[icehog3]

BBW?

If you send me a BBF I'll be your BFF.

[Adriftpanda]

Ok, I'll bring a couple from '98 to SD

[icehog3]

'98, it was a very good year.

3 sets into back, tweaked my hamstring. Rows were tough but got through it. Since I couldn't do as much as I wanted for back, through shoulders in the mix.

See how the hammy feels tomorrow, have a workout and a hockey game. Hope it's fine .

[Adriftpanda]

Took yesterday off, I was suppose to do legs but since I tweaked my knee and ankle during my game on Sunday.

Going to hit some back and arms today. Take it a little easy on back and hit arms hard since I haven't hit arms hard in a while.

[icehog3]

Hoping my hammy is good for some heavy bis tomorrow as I got my Vasky in today and wanna give it a go on arms.,

[swingerofbirches]

Tom, make sure to stack Vasky with something, like War Juice. Vasky by itself is not very effective. I personally find it to work best with Ruckus or Clash but I think it does ok with WJ. YMMV

And guess who picked up more WJ today :)
I also got a sneak peek at the new TigerFitness gym and warehouse ... awesome looking gym!

Did legs and HIIT tonight. I'm f@cking gassed :/

[Adriftpanda]

I have maybe 3 or 4 servings left of any pwo. Maybe it's time to give my body a rest from the stims and caffeine.

Had a good focused training session.

Pull ups - however many sets to hit 100 reps. Maybe 6-7 sets.
Land mine row 7x10-12 w/6 drop sets for 10+ (back was on fire)
Single arm v grip pull down 4x10

Hit arms, superset it all.

Close grip bb press - ez bat curls 4x8-12
Seated DB curls - over head extensions 4x10+
Cable extensions - reverse grip cable curls 5x8+

[icehog3]

Nice day, Huy. :tu

Charlie, I had planned to add a stim in...unlike Huy, I AM a junkie. :lr

[NeuRon]

back tonight.. lets see if I can yank 500 on my cut.. either I will be a happy man, or I will be in the hospital.. lol

[Adriftpanda]

Good luck, Ron. Let us know where to send the "get well" card. Just kidding. You got it, brotha.

I take it back. I will hit some light legs today. I'm just going to avoid any heavy pressing movements. `

[NeuRon]

thanks dude! instead of sending flowers, maybe some chocolate and pizza :)

arghh.. I ran out of God of War!, my go-to back day stim.. lol

[icehog3]

Awesome arm work out with Vasky and Pump Fuel. Didn't necessarily feel more pumped than usual, but was strong and had great endurance, can't ask for much more. :tu

[Adriftpanda]

Suppose to be legs today and I'm suppose to take it light... but I really just want to do chest and arms again haha. Maybe I'll become a bro and just do upper body for life.

[icehog3]

Good plan, Teddy Brosevelt.

[Adriftpanda]

Just needed a confirmation, Brofessor.

[Adriftpanda]

Just couldn't do it, just couldn't be a bromatto.

Did legs, hit lots of reps for low to moderate weight.

Leg extensions 7x
Lying leg curls 8x

Super set hack squats - DB stiff leg 7x

Walking lunges 4x10 body weight, did this really slow

All my sets were 10+ reps, didn't count really

[icehog3]

I kinda figured, Brocephus. ;)

[Adriftpanda]

You know me too well, brotato chip

[Adriftpanda]

Chest and abs

incline db flies - flat db flies 4x10
smith machine incline 4x8-10
decline hammer strength press 4x10 w. a couple drop sets
decline cable flies 4x12

hanging leg raises, lots of it.

[Adriftpanda]

Back and arms, quick session

Wide grip pull down - reverse grip close pull down 5x8-12
Bent over BB row 5x10
Seated pull down machine (behind neck) 4x12-16

21s - haven't done these in ages, felt good
Single arm cable kick back

[icehog3]

Good work, Huy. :tu

Chest Day for me, did regular sets of escalating bench, then several sets at 225, dropping my rest every set. Took the Vasky first, and got an insane pump. Finsihed with vertical bench (plate loaded), declines and flyes. Right pec kept cramping during my hockey game 7 hours later, pretty crazy.

[swingerofbirches]

Glad Vasky worked out for you, Tom!

Great work both of you guys!

Chest and a little bit of Tris for me today.

I think I've finally decided to commit to dropping some fat. I keep getting stronger and I'm seeing some results that I like (broader back, bigger arms) but I'm not loving my belly or proportions so I think I've gotta just commit to it. :)
Thinking about a 4 day split, adding some cardio and dropping cals to 2250/day to start out.

[icehog3]

Yup, big arms and broad back will be even more impressive with a leaner torso, Charlie. At my age, it's a struggle to keep it leaner, definitely eat smaller portions than I did 10 years ago.

Back day today, hammy was good until I would get heavy, then I could still feel a little tweak, but still got a really good workout. All stim today, 1 scoop of War Juice and one of Mr. Hyde.

Bent over rows 215, 235, 255, 275, 285, 295, 245, 225
Cable rows 220, 240, 260, 220
Pullups 6 sets to failure

[swingerofbirches]

King of Rows! :)

PLAMF?

[Adriftpanda]

Nice work men

[NeuRon]

I feel like ive gained a lot of fluff in the past week.. its made me depressed and I haven't posted much on here.. my lifts are the same, weightwise, but I feel my intensity lacking also.. I hate times like this.. .ughhhhh

[icehog3]

It's cyclical, Ron, it will all click back for you soon. You've been at it long enough to know. :tu

Rep day for shoulders. Military press, 200+ reps at 135.
Barbell shrugs, 100+ reps at 225.

The somewhat short workout was necessitated by a couple f***ing morons monopolizing multiple racks for the first 20 minutes after I arrived. I finally told them they were going to have to give one up. They started to explain why they needed multiple racks for the circuit they were doing. While they were explaining, I tore their sh!t off one of the racks and set up for shoulders. :r

[Dave128]

Bad. Ass.