Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Adriftpanda]

Bully!

[NeuRon]

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

lolllll... I had two JanuaryGymNewbs do this in the squat rack for 45 mins.. they were both squatting the same weight (dogshit) and I asked them twice if they were almost done and they gave me some bro explanation..AND, when they were done, they left all their weights on there.....

Luckily my gf is a personal trainer there. Lets just say, they are no longer members there :D


BTW, that's a lot of reps..

I hope this week will be a fresh beginning for m.. I did some sumo deadlifts for legs yesterday for reps, and i felt great and had a good sweat again.. hopefully i will get rid of the funk! hehe

thanks man

[icehog3]

Sounds like you're halfway there already, Dr. Funkenstein! :D

[swingerofbirches]

I should have channeled my inner Tom ytrdy. Nearly empty gym, 2 sets of open cables ... and this dude is watching me (weird) do a super set and I take a 30sec rest and start back in and as soon as I pick up the first cable attachment he rushes to the second cable that I'm obviously using and starts adjusting it and then acts like that dick in traffic who cuts you off but then won't look at you.
I'm considerate at the gym and if it's busy I just do my supersets on one cable and rotate the adjustment and attachment but the gym was dang near empty. :/
Next time, my inner Tom is gonna make an appearance. Maybe then I'll be able to row like him :)

[swingerofbirches]

Got a back lift in today at lunch. And this afternoon I hauled a queen sized mattress up 2 flights of stairs in a cape cod, so I'm ready to die LOL

[icehog3]

Channel it, Charlie....rage is good. :)

Arm day today, medium weight and a sh!t ton of reps. Tomorrow will be a day of rest.

[icehog3]

https://www.youtube.com/watch?v=DligaIadszY :D

[Adriftpanda]

Good chest day, quick but good.

Incline DB 4x8
Seated hammer press 5x12
Flat DB flies 4x10
Dips 3x fAilure

[icehog3]

Quick and good is extra good, Huy. :tu

[NeuRon]

heres a pic of Charlies Vascy hard at work, as I was walking to rep out some 80's..
My adorable GF made this and posted this on her instagram the other day.. kinda weird to see it myself.. lol.. don't mind the tard expression, I didn't even know she took it..

http://s17.postimg.org/3tvx2gd67/BNA.jpg

[icehog3]

You are the butterflyman, Ron. :tu

[swingerofbirches]

Arms and hammies today, as advertised. Man, that 50/40/... arm routine is crazy but the pump is with it :)

[swingerofbirches]

Dang double posts :/

[swingerofbirches]

heres a pic of Charlies Vascy hard at work, as I was walking to rep out some 80's..
My adorable GF made this and posted this on her instagram the other day.. kinda weird to see it myself.. lol.. don't mind the tard expression, I didn't even know she took it..

http://s17.postimg.org/3tvx2gd67/BNA.jpg

Awesome work, Ron!!!

Mind if I ask a personal question regarding your weight loss? (Asking as someone who was 344 and is now 264 and trying to lose fat while getting stronger lol)

[NeuRon]

You are the butterflyman, Ron. :tu


thanks man.. yes my body has been through some type of warefare.. it aint over til its over! woot! ive only just begun! time to get cut!

[NeuRon]

Awesome work, Ron!!!

Mind if I ask a personal question regarding your weight loss? (Asking as someone who was 344 and is now 264 and trying to lose fat while getting stronger lol)

sure, no problem man.. theres a bunch of posts on here to explain..
http://www.cigarasylum.com/vb/showthread.php?t=49714

but I consider myself more than privy to what it genuinely takes to lose weight. ive become very familiar with the body, nutrition, supplementation, etc. it has truly changed my life, and I couldn't be happier.. ask me anything you'd like, here or via PM.

on that note, anybody who has truly been through the ringer will tell you that nutrition is everything!

Me and the lady cook our meals every Sunday, and we eat 5 meals a day. No BS'ing

http://s21.postimg.org/puvlshztj/mealpreps.jpg

[Adriftpanda]

Always happy to see your transformation, Ron. You've come a loooong way, my friend.

Like, Ron mention, most of it is nutrition. Lunch time!

[icehog3]

I had my first Chipolte burrito bowl 15 minutes ago. Does that make me a bad person? :)

Ron, that's crazy meal prep, but it obviously works for you two!

PLAMFed, Charlie? :D

[Adriftpanda]

Hmmmm chipotle! That reminds me, I have a free burrito from them.

Chipotle is awesome but if you happen to have Baja Fresh, that's even better. Been going there for my burrito bowl. X2 chicken and it's insane how much they give you.

[icehog3]

Hmmmm chipotle! That reminds me, I have a free burrito from them.

Chipotle is awesome but if you happen to have Baja Fresh, that's even better. Been going there for my burrito bowl. X2 chicken and it's insane how much they give you.

They gave me double the chicken and 1/2 off the price. $4 for a massive bowl of protein and carbs. :D

[swingerofbirches]

First time ... ever??? :O

[icehog3]

I've had Chipolte a couple times, years ago, but I had a burrito those times, didn't know they had bowls. It won't be the last, 2 substantial meals for four bucks fits by budget nicely. :D

[Adriftpanda]

I didn't catch, "my first."

Okay, now go try Baja Freshs bowl!

[NeuRon]

Always happy to see your transformation, Ron. You've come a loooong way, my friend.

Like, Ron mention, most of it is nutrition. Lunch time!

thank you very much my friend. ! its truly a pleasure!

Delts later! woot




I had my first Chipolte burrito bowl 15 minutes ago. Does that make me a bad person? :)

Ron, that's crazy meal prep, but it obviously works for you two!



thanks man, yeah it definitely works for me, ive tried cycling off it a week and I leterally didn't know who I was.. lol


BTW, I am jealous of the chipotle, that's one of my treats every now and then.. get some Guac on that bad boy.. make it 900 calories.. lol

[icehog3]

I didn't catch, "my first."

Okay, now go try Baja Freshs bowl!

Gotta Google that, Huy, not sure we have those around here.



BTW, I am jealous of the chipotle, that's one of my treats every now and then.. get some Guac on that bad boy.. make it 900 calories.. lol

Next time I will, Ron, :dr

[NeuRon]

he is right, Baja Fresh is pretty legit..!

we have one like 15 mins from us.. but chipotle just opened up across the road, so its a wrap... lol

[Adriftpanda]

Here's the combo, Noob Tom...

Scoop of rice (ask for the regular rice)
2x-3x steak
Medium salsa + corn
Lots of lettuce

Oh! Fajita mix, throw that in there too.

[NeuRon]

I remember I got a coupon for a free Bowl or burrito there once, and nowhere on the ticket did it say I couldn't add extras. So I added 5x steak and 2x Guac.. the lady looked at me like I was a savage.. hey at least I broke it into two meals.. lol

[icehog3]

Nothing close to me. :mad:

[swingerofbirches]

Just got in a quick 250cal burn today ... resting up for deadlifting tomorrow :)

[icehog3]

Chest today, did insane reps. Stayed at 205 on bench, 185 on inclines, and 225 on declines, and did reps 'til my chest didn't work any more. I can't even get one drop of milk out of these puppies.

[Adriftpanda]

Masom can share some milk, we have a freezer full of milk.

Quick back and then played a game of bball because they needed one.

Close grip neutral grip pull down 5x8-10
Single t mine row 4x10
Hammer strength pull down 5x10
Pull ups 5xfailure

[icehog3]

Only "Mother's Milk" I touch is Guinness, Huy! Thanks for the offer! :r

[NeuRon]

back day today.. not dure how heavy I will be going... maybe I will just rep until I puke like you fellas lol

[icehog3]

Back day here too, haven't got a game plan yet...see when I get there.

[swingerofbirches]

Seems like it's some kind of back day for everyone on here :)

Started a new Deadlift program today ... figured maybe i'll try a program instead of always killing myself lol

Today was 5x5 @ 75% of 1RM but i actually rounded down a tad since my lower back is still kinda tweeky ...

So I did my warmups and then singles up to 495x1 and then 5x5 @ 365 (no straps)

After my DLs i did some barbell shrugs and some arm work for a pump :)

Since i'm used to mostly just doing heavy doubles or singles ... 5x5 was surprisingly exhausting considering the weight was fairly light.

Next week is 5x3 @ 80%

[icehog3]

All the more impressive that you did some heavy singles first, Charlie. :tu

I went Ron's route, and did a rep day like I did for chest yesterday. Tried to keep the reps over 20, but was hurting at the end of cable rows.

Wide pulldowns @ 200 6 sets
Barbell rows @ 205 6 sets
T-bar rows 225, 250, 270, 225, 225
Cable rows 200, 220, 240, 260
Pullups 2 sets to failure

Have hockey games the next 3 days, 2 playoff games sandwiched with a Cops V Hosers charity game tomorrow.

[Adriftpanda]

Please pick up after yourself. One of my biggest pet peeves. Some cool bro DB shrugged and did like 5 drop sets, leaving 10+DB on the ground and he walked off.

Other than watching that from across the room, I had a hell of a session. Focused and felt every rep.

Walking lunges - 1/2 mile (these are a mf'er)
Plate loaded squat press 6x12 w/drop
Leg extensions - lying leg curls 4x12-15

Finished up wth some quick abs.

Had to try that quesalupa from Taco Bell. Nice post workout snack lol

[icehog3]

Nice, Huy....especially the quesalupa. :D

[Adriftpanda]

Quick shoulder and arms.

Seated military press 7x8
Bb upright row 5x8-12
DB side delt raise 5x10

Cable extensions - bb curl 5x8-22
Ez bar cable curls - Push downs 5x10-22

About to grill up some Korean style short ribs.

[icehog3]

Now I'm hongry. :D

Took today off, 3 hockey games in 3 days and today's was at 1:45 and I just couldn't hack it. I will get in a short shoulder workout tomorrow before my playoff game at 4, then hit it again Monday before taking Tuesday off due to work training.

[swingerofbirches]

Good work and good eating, fellas!

Got in a super high volume chest and hammies workout in today. I have a feeling that pizza is on the docket for this evening. I'll have to attempt to be reasonable lol

[icehog3]

Think it might be my first pizza meal in a while after my playoff hockey game, Charlie, it's raining so I think the BBQ is probably off.

I'll get back in the gym tomorrow, two days of slacking here with my 3 day / 3 game weekend. Gotta back back on the train.

[Adriftpanda]

Hmmmmmm pizza!

Maybe I'll grab a slice, I'm at Costco. The kiddo just fell asleep so sitting in the parking lot, letting him rest for 15 min.

[swingerofbirches]

My intake was NOT reasonable :/ lol

[icehog3]

Yup, I had a large pizza with sausage. I have some penance to pay. :r

[NeuRon]

you mf'ers talkin about pizza.. making my mouth water.. lol

ive been on point for some time now with no cheats on the horizon.. ive started scribing my cheat list like I was Moses.. lol..

its going to be a massacre once late april arrives..!

[swingerofbirches]

Yeah, idk about you guys but for me it hasn't rly been a complete week unless I've worked my butt off in the gym for 6 days only to completely submarine my efforts on Sunday LOL

Now that's some solidarity, Tom!

What's on the list, Ron?

[NeuRon]

What's on the list, Ron?


hrmm.. off the top of my head...

Five Guys Double Cheeseburger
Entemanns Donuts
Chipotple Bowl
Twizzlers
Pretzel w/Nacho Cheese
Oreos
Bacon Egg and Cheese on a Sesame Bagel
Ice Cream Sandwhich


lol.. just dig a hole and throw dirt on me!

[swingerofbirches]

Wow, you rly did have a list going lol

Ok so here's a question for everyone that loves a good, bad meal ... last meal?

[swingerofbirches]

For me ... the biggest, dry aged filet mignon I can get ahold of, cooled medium-rare, baked macaroni and cheese and mashed potatoes and butter. Finished off with a chocolate torte. Fill me up with all that goodness and I think I'm ready to meet my maker lol

[Adriftpanda]

im simple. Pizza, good Mexican food and ice cream.

God, we sound like pregnant women.

[icehog3]

Chicken enchiladas with mole sauce, crawfish etoufee on dirty rice, blackened catfish, king crab legs and a porterhouse steak, medium. Sweet corn on the cob, sweet potatoes, crisp green beans. Haggen Daz Chocolate Peanut Butter ice cream and a couple of Moe's canolis. Just need to get the beverage list in order. Hope to die of a burst stomach before they give me the lethal injection.

[NeuRon]

Im with Huy.. Give me a Pizza and ill take it to the face. And then give me another.. lol

Perhaps an Ol Fashioned Grandma Pie with fresh garlic and basil. Crunchy bottom and a few dollops of mozzarella.

Sometimes I also just crave a bacon cheeseburger with some nice crispy fries..


on that note, meal#4, chicken and broccoli.. fml. lol

[Adriftpanda]

Jeezus, you guys are worse than Staci when she was pregnant!

Meal 2 coming, tuna and rice!

[Adriftpanda]

Chest, it was a little boring.

DB incline flies 5x8-12
Flat bb 4x5 (went wider grip with pause push sets)
Cable flies 4x10-12
Flat hammer Strength press 4x10+
Dips 3xfailure

[swingerofbirches]

In an attempt to be smart and not aggravate any of my lingering injuries, i took a scheduled day off from lifting ... and i'm hating it. :/

Did some long, slow distance cardio with the wife and i'm gonna take the dog for a walk in a little bit. But man do i hate days when I don't lift. lol

Had Mexican for dinner though ... twas delicious! :)

[icehog3]

I am going back tomorrow....this time for reals! :D

[NeuRon]

So I woke up Monday and I couldn't move.. turns out

Partially Torn Right Rotator Cuff.. FML..

[Adriftpanda]

Ouch! Speedy recovery brotha.

I'm on the IR for w couple days myself. Back felt a little tight so I decided to stretch it, ended up tweaking it. I could move and Staci had to help me up. Feeling better today but just going to take a couple days off.

Had a good back session though. :)

[swingerofbirches]

Dang, Ron, that sucks. Heal up quickly man!

[icehog3]

Ironic, I head back when a couple of you are on the IR.

Take good care of that, Ron. I haven't had a working left rotator cuff for years, but I don't recommend it one bit.

Hope you're back at it soon too, Huy.

I'm headed in, planning on chest, but it's wide open if I feel like something different when I get there.

[NeuRon]

thanks guys.. I appreciate it..

im heading to the specialist on Friday to get a timetable and a plan on how to handle it..

[icehog3]

thanks guys.. I appreciate it..

im heading to the specialist on Friday to get a timetable and a plan on how to handle it..

Probably a crapload of "rubber band" therapy, enough to make guys like us nuts. Hoping it's a minor tear, Ron.

Chest day today, prefatigued on the Leverage vertical bench so I had to go significantly lighter on my subsequent lifts. Probably a good idea after 5 days off anyway. :r

Leverage bench 245, 275, 295, 315, 345, 275
Incline bench 195, 215, 235, 255
Bench press 205, 225, 245, 265, 205
Decline bench 225, 255, 275, 225
Machine incline close grip 160, 170, 180

[swingerofbirches]

Shoulders today ... followed by an emergency root canal ... not kidding lol

[Adriftpanda]

Ha... What the hell? What happened?

[icehog3]

Sh!t, hope you're OK, Charlie.

Back day tomorrow, row, row, row yer lats. :ze

[NeuRon]

is it bad that I want to work out today? lol.. I did 40 mins of stairstepper yesterday with my arm ducttaped to my midsection.. not kidding lol

[icehog3]

I'd think it was strange if you didn't want to, Ron. It's our way of life. ;)

[swingerofbirches]

lol agree with Tom ... we'd think that there was something wrong with you if you didn't wanna work out :)

My face hurts ... did some arms today anyway :)

[icehog3]

Hope that tooth heals fast, Charlie. :tu

I did high reps for bent overs, heavy cables and crushed it with pullups.

Bent over rows 225, 235, 245, 255, 265, 275, 285, 235
Cable rows 240, 260, 280, 300, 260, 240
Pullups 4 sets to failure

[NeuRon]

im jelly :(

more cardio today.. wah

[NeuRon]

im jelly :(

more cardio today.. wah

[icehog3]

Good luck at the specialist today, Ron, hoping for good news.

[NeuRon]

thanks man.. !

2:45pm apt!

[swingerofbirches]

Hang in there Ron!

Supposed to DL for 5x3 @ 371.25 ... so I went ahead and did 5x3 @ 405 ... wrapped up with 455x1 and then 315x3 w/ 20sec pause at the top of each rep to work on grip since I used straps for part of my 5x3 :/

Little bit of abs but nothing crazy.

Everyone have a great Friday! :)

[icehog3]

Awesome DL, Charlie, love going for it on days when you're feeling it!

Seated military press 135, 155, 175, 185, 195, 205, 175, 165, 145
Skullcrushers for reps 115 x 8 sets

[Adriftpanda]

Nice work! Another day off. I'll go in tomorrow to do some light legs and maybe shoulders. Herfing day.

[icehog3]

Enjoy the herf, Huy. :tu

One of my hockey teams plays for the league championship tomorrow, but still gonna do some bis and traps in the morning before the game.

[Adriftpanda]

Got to train today. Suppose to do legs but maybe tomorrow, I want to be able to run up and down the court tomorrow for my game.

Hit chest and arms.

Flat DB flies
Incline bb
Incline smith machine (used this more as a stretch)
Hammer strength incline - fly machine

Gym was kind of empty so I curled in the squat rack :)

Bb curls - cable push downs - did like 10 sets, felt that was enough.

[icehog3]

Biceps and traps today, heavy on bis and reps on the shrugs.

My hockey team won their 5th league championship in 6 years tonight, lots on Black and Tans after, along with burgers, nachos, crap. We'll see about the gym in the morning. :r

[Adriftpanda]

Nachos! Not sure about crap though, that doesn't sound good. Nachos on the other hand, that sounds good right now, I'll settle on some cheeze it's... :(

[Adriftpanda]

Legs today, kept it moderate with higher reps

Leg extensions to warm up
Front squats
Hack squats
Seated leg curls
Single leg extensions

Some quick abs

[icehog3]

Nacho fueled chest workout today, Huy. :r

Bench press 215, 235, 255, 265, 275, 285, 295, 305, 275, 225, 205
Incline press (super wide) 185, 205, 225, 185
Decline press 275, 295, 315, 275, 225
Machine flyes 190, 205, 220

[NeuRon]

Good news from the doctor.. He said I have a very minor tear; and also a large Calcific Deposit. Gotta find out how to get rid of that. The pain is pretty much gone so far.

not much to report here as far as workouts, other then I did biceps yesterday to make sure I remembered what a dumbbell was.. lol

Chest today.. Prolly stay moderate for weight.. but I need to be back already.. enough of the horseshit.. lol

[icehog3]

Glad it was good news, Ron. :tu

[GTsetGO]

guess i will jump in here since I became a "resolutionary" this year.

today consisted of 2.8 miles on the elliptical and then it was chest day.

been going 6 days a week since the beginning of January and have lost 15 lbs so far. woo hoo.

[NeuRon]

thanks bud!

[NeuRon]

guess i will jump in here since I became a "resolutionary" this year.

today consisted of 2.8 miles on the elliptical and then it was chest day.

been going 6 days a week since the beginning of January and have lost 15 lbs so far. woo hoo.

good to hear bud.. nothing wrong with being a resolutionary.. only with being a resolutionary every January.. just stick with it and it becomes a positive lifestyle!

if you need any help, don't be afraid to ask! its normally a bumpy road but theres always a path to your goal destination!:banger

[icehog3]

Nice job so far, Rob! :tu

[Adriftpanda]

Good news, Ron.

Keep up the work and grind, Rob. Stick with it.

Doing some intermittent fast this week. I haven't done this in a while; from time to time, I do this.

[icehog3]

Crazy day. Was supposed to be back day. Back felt tweaked before the ride to the gym, and worse when I got out at the gym. Decided on the way in I would do shoulders today and back tomorrow when it would hopefully be un-kinked.

Got inside and that Hispanic chick who like to do some kind of two inch of motion exercise from her knees in the rack for 90 minutes was in the rack doing them. I was already short on time. Saw 3 plates on the T-bar setup and said "it's a sign"..

Was strong on back, and untweaked by back as well. Crazy.

T-bar rows 205, 225, 250, 270, 295, 270
Barbell rows 205, 235, 265, 285, 235, 205
Pullups 13, 13, 12

[Adriftpanda]

Lol nice! Did she wink at you?

[icehog3]

Lol nice! Did she wink at you?

Maybe with her stinkeye.....

[Adriftpanda]

Glad you enjoyed her.

Shoulder and bi day.

Behind neck presses using smith machine
Arnold press
Cuban presses (first time doing it, awesome)
Cable side delt raise

Seated DB curl
Preacher curl
Reverse grip straight bar curl

[icehog3]

Good day, Huy. :tu

Shoulder day for me manana. Where's my Advil? :r

[NeuRon]

mannnn did I feel weak after 6 days off of lifting!

I reluctantly started with incline dumbbell press, and I stopped at 100's, and they felt like 2000's. lol. 2 warmups sets and 4 working sets..

did some flat bench twist flys and supersetted them with champagnes

then did a bunch of isolateral cable flies because I felt like a sissy at that rate..

100 diamond pushups and then 20 mins of cardio and then collapse..

I guess ill take it for day one back!

cheers fellahs!

[icehog3]

Still lotsa work, Ron, WTG! :tu

I will be taking 6 days off next week for a trip, gonna try to hit it hard 'til then.

[NeuRon]

nice, enjoy the trip.. Where you headin?

I will be in Cancun in 24 days, and ive been to this specific resort before and they have a nice gym, so I can hit that up a few days while I am there.. I gotta workout because I am going to eat and drink like a starved sailor.. lol

[Adriftpanda]

Tom and I will be sunbathing on beaches of SanDiego :)

[NeuRon]

oh, must be nice!... I just applied for a job there..

I will be visiting in mid June or Early August. woot!

[Adriftpanda]

oh, must be nice!... I just applied for a job there..

I will be visiting in mid June or Early August. woot!

Let me know when, brotha. I'm only 1.5 hours away.

[NeuRon]

Let me know when, brotha. I'm only 1.5 hours away.

sweet!..
where exactly are you? I actually usually stay in the Newport Beach region.. Ive also stayed in Huntington Beach, Laguna beach, Dana Point, so I am going to presumably end up in one of those areas.. hehe..

[icehog3]

Sunbathing with Huy. Sweet. Can we get cookies?

Shoulder and tris. Reps on seated, heavier on standing.

Seated military press 145, 165, 185, 195, 185, 165, 145, 135
Standing military press 165, 180, 195, 210, 150
Cable pushdowns (my tris were already gassed) 105, 125, 135, 125, 105, 95

[Adriftpanda]

I live in Orange County, Ron. If you're in any of those cities, we are within 10-15 min from each other.

[swingerofbirches]

Finished up my root canal and then did back day with half of my face numb LOL

[swingerofbirches]

Finished up my root canal and then did back day with half of my face numb LOL

[Adriftpanda]

Took my back for a spin as well. Took it lighter because I tweaked it last week.

Single arm Lat pull down
V grip pull down
Seated wide grip row
Bent over row Bb

Did some triceps.

Rope extensions
Standing bb skull crushers

[icehog3]

Two root canals and back workouts, Charlie? ;) :)

[NeuRon]

Finished up my root canal and then did back day with half of my face numb LOL

haha, I did that once too.. I drooled half my pre-workout on my shirt lol

[NeuRon]

I live in Orange County, Ron. If you're in any of those cities, we are within 10-15 min from each other.

sounds like a date! cigars and deadlifts?

[icehog3]

sounds like a date! cigars and deadlifts?

Watch out with Huy, he might wanna throw HJs in the mix.... :r

[NeuRon]

so? :)

[Adriftpanda]

Hahah I'm not so easy. Tom, you have to buy me Mexican food before any Js are done.

One more week, then we get some good Mexican food.

[NeuRon]

does that mean, in cryptic, that in one more week he gets a HJ?

[icehog3]

I see what you did there, Huy. :r

Leg day, hammered out reps of presses at 645, finished with some hammy curls and stiff legged deadlifts. Me sore.

[Adriftpanda]

Suppose to take the day off but the inlaws told me to go, not gonna say no.

Chest and some abs

Incline BB
Incline DB
Fly machine
Cable flies

Did everything 10-14 reps except for incline bb. Wanted to test my strength because I've been on a deficit. Yeah, 185 felt heavy.

[swingerofbirches]

Your Inlaws told you that you should go work out?

Today was a little bit of fasted cardio in the morning followed by PT and then eating like a hog lol

[icehog3]

Only thing my ex-MIL ever told me to do was to go **** myself. :D

Tomorrow is an off day, then the full body over 4 days, and then 6 days off. Don't really want to take 6 days off...so that means it's coming at a good time. :tu

[Adriftpanda]

Yeah, they told me to go because they wanted to Mason on a walk.

Hahah that made me laugh, Tom!

[swingerofbirches]

About to go hit some shoulders and calves :)

[icehog3]

Get it, Charlie!

Scheduled day off for me. See you in a week, Huy!

[Adriftpanda]

Heads up, amino energy by ON is on sale through groupon. $30 for 2 30 servings.

[icehog3]

Thanks Huy! :tu

[GTsetGO]

20 minutes on the elliptical followed by leg day. oi ve

[NeuRon]

killer back day yesterday following a low weight, high rep shoulder day on Thursday

Back is usually not my strongpoint, but I felt great, and the gf killed it. So far, I am down 20lbs on my cut and the GF is down 13lbs, and its amazing the strength she still has.

The crappy part about cutting, IMO, is that I want to lift heavy, but training myself to dip down a little bit to 60-75% to prevent injury is the hard part.. more of a mental mindf*ck.. lol

[NeuRon]

http://s29.postimg.org/6mg1c77nb/ninicut.png

[icehog3]

She's lookin' good, Ron. :tu

ICD......last chest workout until 4/4.

[NeuRon]

thanks man,. so proud of her..!

[Adriftpanda]

Good work, Rons gf :)

Legs today, decided to squat. Felt like I haven't hit squats in a while. It's probably close to a month. Combination of my back and knee, so I gave it a rest.

Today it was okay, went light and hit for reps.

Warmed up with leg extensions and seated leg curls 4x15+
Squats 5x12+ @225, it felt light but I didn't want to push it heavier.
Leg press 5x12+
Lying leg curls - seated leg extensions 3x15

Oh! Did side delts too.

Seated DB side delt raise 4x12+
Bb upright row (wide grip, medium grip, close grip) 4x10+ so basically a **** load of reps.

[icehog3]

Good work, Huy, and lots of it.

Heading in to row, row, row my lats, (not so) gently by the stream.

[icehog3]

No juice, no motivation, half-assed back workout today with a gym fulla douchenozzles. Guess this 6 day break may be coming at a good time.

[Adriftpanda]

Not a good way to start your break....

Going to go hard this week before SD.

Back and some quick bis today.

Seated row - stiff arm lat pull down
Seated row machine
Benter over BB row revers grip (went light and did a crap load of sets)
V-grip pull ups - wide grip pull down

bb curl in the squat rack just because no one was using it
incline db curls

[Adriftpanda]

Not a good way to start your break....

Going to go hard this week before SD.

Back and some quick bis today.

Seated row - stiff arm lat pull down
Seated row machine
Benter over BB row revers grip (went light and did a crap load of sets)
V-grip pull ups - wide grip pull down

bb curl in the squat rack just because no one was using it
incline db curls

[icehog3]

Sounds like a good one, Huy.

Last workout of the week coming up, a little of this and a little of that, then it's time to put 'er in reverse for 6 days. :r

[Adriftpanda]

Quickie chest day before my day off tomorrow for Disneyland.

Incline DB
Hammer strength press
Super set: fly machine - incline bb

Overhead cable extensions
Dip machine

[icehog3]

Better energy and focus today, now my six day rest and debauchery begins.

See you guys Sunday, really see Huy in a couple days.

[Adriftpanda]

Better energy and focus today, now my six day rest and debauchery begins.

See you guys Sunday, really see Huy in a couple days.

Bring me some juice

[icehog3]

Bring me some juice

Hog juice? :xxx

[Adriftpanda]

Hog juice? :xxx

... Only if there was another ra 225. Good lord that thing was good

[GTsetGO]

it was a wonderful morning for some triceps workout.

one of my technicians came this morning. I think i wore him out. lol Let 's see if he comes back tomorrow.

[NeuRon]

I have shoulders today.. I think im gonna do a full shoulder workout this time; first since the partial tear discovery.. we will see what happens. f*k it.. lol

[Adriftpanda]

Good work, fellas. Good luck, Ron. You'll be fine brotha.

Had a fun day at Disneyland with the kiddo and wife. Stayed on point all day up till dinner time.

Couple more days of training before my short vacation. Legs tonight.

[NeuRon]

thanks bud.. wish I could join you fellas for a smoke! and gosh knows I could use some sun! getting tired of this cold weather!

enjoy guys!

[swingerofbirches]

Had a great shoulder session today. Went for a trail run tonight. Suppose it's the least I could do after the absolute dietary debacle that have been the last 2 weeks. I'm swollen like a beached whale. LOL

Week 4 of my DL program and there's no DL'ing ... just low back accessory work. So i'll do arms tomorrow and do some HIIT on saturday.

[Adriftpanda]

Lackluster leg day. Trained a bit later than I wanted so I didn't take any pwo. I just pushed through tonight, even tried to hit FST 7 to off set my training.

Leg day for everyone at the gym, so I did smith machine squat for the first time ever.

Smith machine squat (close stance)
Leg extensions
Stuff leg deads
Leg press (FST7)
Lying leg curls

Did some quick abs.

[NeuRon]

did a 45 minute shoulder workout yesterday, but I literally worked out for 44 minutes of that timeframe. I supersetted everything, managed to not die, and I had a crazy pump, and most of importantly, I didn't die.. woot!

6 total sets of db press
6 sets of lat side raises

3 sets of wide grip front raises
3 sets of db front raises

4 sets of barbell press
4 sets of standing db rear delt raises

4 sets of busdrivers
4 sets of shrugs

wheew

[swingerofbirches]

I think that not dying is the key lol

[NeuRon]

lol.. concur!

[swingerofbirches]

Since I wasn't supposed to DL today ... I did 3x1 @ 500 lol

Finished up with some adductor work and some kick backs. Gassed!

[Adriftpanda]

Ox strong. Good work fellas.

Last training before my short vacay. Had a good upper body day. Forgot my shoes so I trained in brown dress shoes. Made me stronger lol.

Wide grip pull ups 2x10-12
Close grip pull ups 2x10-12

OHP 5x5
Bench press 5x5-6
DB row 4x10-12
Cable flies 5x10+
Wide grip seated row 4x8-12
DB side delt raise 4x10

Finished up with some quick arms. Superset it. Good day. Time to eat.

[swingerofbirches]

Good work Huy!

I got a good arm session in today ... great pump. Tried the REL stack of Enter With Purpose (EWP) and Show The World (STW) and it was pretty good!

[swingerofbirches]

Good work Huy!

I got a good arm session in today ... great pump. Tried the REL stack of Enter With Purpose (EWP) and Show The World (STW) and it was pretty good!

[Adriftpanda]

After a late dinner destruction of mulas and tacos with Tom, I felt pretty sluggish this morning.

Did 30 min of elliptical and abs. Time to herf.

[swingerofbirches]

Tacos with Tom ... sounds like a podcast lol

Ytrdy was chest followed by some HIIT.
Today was just some slow cardio with the wife.
Tomorrow will be back and quads.

[GTsetGO]

good day today. 45 minutes on the eliptical

barbell shoulder press
dumbbell shoulder press
dumbbell lateral raise
barbell shrug
ab crunch machine
oblique crunches
cable crunch
barbell upright row

Friday was 20 minutes on eliptical

leg extensions
lying leg curls
barbell squat
leg press machine
calf press on leg machine
calf press on leg press

then i followed that up with 15000 steps walking around the jail i am working at. lol

[swingerofbirches]

Good stuff Rob.

Got in 30min of fasted cardio this morning.
Lifted back and some bis this afternoon.

[icehog3]

Looks like y'all are hitting it hard, nice! :tu

Got back from vacation and 6 days off and hit some chest to get back in the swing of it today.

[Adriftpanda]

Played a couple hours of pickup bball for a good hiit. It was nice, I'm sore.

Back tomorrow, or maybe light chest. See how my elbow is.

[NeuRon]

did back and 30 mins of stepper yesterday after my workout..

For Back, I tried my "Three Quarters" circuit. Which I created myself.. I usually do it with a body part every now and then when I no longer feel sore in certain muscle groups.

Three Quarters = .75 or 75

Three Exercises, Three Sets of 25 (for 75 Reps), Three Quarters Speed (in both eccentric and Concentric direction ), 75% max weight of 1RM, 75 Seconds rest in between every set & exercise


I chose :
1) Supinated grip Barbell rows @135, standing on a platform, close stance
2) Hammer strength machine Overhand Rows
3) Closed Grip, Overhead Lat pulldowns

I was literally sweating like a Pig at the Bacon farm in 10 minutes. And I was sore 5 minutes after.. If anybody ever has hit a plateau with a body part, or just plain gets tired of a muscle group, or doesn't feel any burn, try this type of workout..

[Adriftpanda]

I'll try this today for funnsies. :)

[swingerofbirches]

Got halfway through a leg workout and got a call from work and had to leave to put out a fire. So that was fun.

[icehog3]

That blows, Charlie. :(

Back today

Bent Over Rows 205, 235, 265, 275, 255, 235, 205
Wide Pulldowns 200, 220, 240, 260
Cable Rows 260, 240, 220
T-bar Rows 225, 270
Dead Hangs

[swingerofbirches]

Good work, as always, Tom!

Got in some shoulder, quads and calves today. It was a good workout.

The PT told me once again that my core is too weak lol

[icehog3]

Short hungover shoulder workout. :D

Charlie, your PT's soul is weak! :r

[Adriftpanda]

Back and arms

Felt good, 2 rowing and 2 pull

[NeuRon]

i did bi's and tri's yesterday at the gym, and then I went to do my 30 mins of stepper, and then the power went out..

it was gods way of telling me to skip cardio.. so I ended up doing some abs in the dark instead, lol

[swingerofbirches]

lol @ God telling you to stop doing cardio, Ron

I absolutely destroyed my chest last night ... I did ALL the cable volume.

[icehog3]

Nice job, Ron and Charlie!

God tells me to skip cardio every day. ;)

Bis and tris yesterday as well, 4th day of training after vacation. Today is an off day.

[NeuRon]

Nice job, Ron and Charlie!

God tells me to skip cardio every day. ;)

Bis and tris yesterday as well, 4th day of training after vacation. Today is an off day.


LOL.. I cant wait to skip cardio everyday again.. haha..

9 days left until my vacation! 9 days left to crunch and shred up.. then I can literally eat and drink for 8 sunny, alcohol soaked days.. something I haven't done in years,.. woohoo!

on the bright side, I am finally back into single digit BF%, 9.8%.. all the fluff is gone

Leg day today.. shoot me now!

[swingerofbirches]

Great work fellas. #VacationPrep

Quick back session today .. same volume based, pyramid style as chest ... 30sec rest between sets and pause at contraction of each rep.

Cable Lat Pulldowns:
1x25 @ 50
1x20 @ 80
1x15 @ 120
1x10 @ 160
1x5 @ 200
1x20 @ 120

Close Grip Seated Cable Rows:
1x25 @ 60
1x20 @ 100
1x15 @ 140
1x10 @ 180
1x5 @ 240
1x20 @ 140

Cable Front Lat Extensions:
1x20 @ 50
1x15 @ 80
1x10 @ 110
1x10 @ 150
1x8 @ 170
1x20 @ 100

Standing Mid Grip Cable Rows:
3x10 @ 225

Isolated Cable Curls:
1x20 @ 20/side
1x15 @ 30
1x10 @ 50
1x20 @ 20

[NeuRon]

that doesn't seem quick at all.. seems awesome tho! lol

dat deres a lot of reps

[icehog3]

Love those countdowns, Ron! Unfortunately, it's another few months before my next one.

[icehog3]

Awesome back day, Charlie! :tu

[Adriftpanda]

Good volume, Charlie.

Had a nice leg day.

20 min cardio with 10 min of hiit.

Leg extensions
Lying leg curls
Front squats 5x6
Bulgarian split squats

All were done with 7x10+ except for squats

[swingerofbirches]

That's some leg volume! Nice session Huy!

[swingerofbirches]

683lb high rack pull lol

Missed 771 ... almost got it ... but still missed it.

http://img.photobucket.com/albums/v258/quickGTI/Mobile%20Uploads/image_zpsg4wzmihr.jpeg (http://smg.photobucket.com/user/quickGTI/media/Mobile%20Uploads/image_zpsg4wzmihr.jpeg.html)

It was a fun day at the gym lifting with a couple rly strong guys so end of workout shrugs turned into high rack pulls lol

[Adriftpanda]

That's a badass looking gym

[icehog3]

Great looking gym, Charlie.

Chest today, back tomorrow.

[swingerofbirches]

Yeah it's a rly cool little gym! It's Terry Bryan's gym at TigerFitness.

http://img.photobucket.com/albums/v258/quickGTI/Mobile%20Uploads/image_zpsl5azwv4v.jpeg (http://smg.photobucket.com/user/quickGTI/media/Mobile%20Uploads/image_zpsl5azwv4v.jpeg.html)

http://img.photobucket.com/albums/v258/quickGTI/Mobile%20Uploads/image_zpslo1lutjv.jpeg (http://smg.photobucket.com/user/quickGTI/media/Mobile%20Uploads/image_zpslo1lutjv.jpeg.html)

[icehog3]

Last really hard core gym by me closed down probably 13-14 years ago. The one I train at now has the best free weights an equipment in the area, but it's nothing like the old days.

[icehog3]

Short, relatively heavy, intense back workout today, lots of reps for going pretty heavy.

T-bar rows 225, 250, 270, 295, 270, 250
Barbell rows 225, 275, 295
Superset T-bar rows/Barbell rows 245/225, 225/225
Cable rows 260, 280, 300, 240
Pullups (narrow grip) 2 sets (wide grip) 1 set (Superset narrow/wide) 1 set
Dead hang

[Adriftpanda]

Short on time today, hit shoulders and one super set of arms.

Seated military press behind neck
Supinate do front bb press
Kb side delt raise
Bb upright row 5x2747373 or it felt like it at least

Cable push down - DB curls

Now eating tons of Japanese food. Fasted 18 hours, it was time to feast.

[icehog3]

Pigged out today, mostly quality calories, but did have a piece of chocolate peanut butter cheeesecake after dinner. Small but dense, and delicious. I'll just say I have lots to work off tomorrow between the gym and hockey.

[NeuRon]

that gym looks effin awesome!! good work this weekend guys.. back day today after work..

[swingerofbirches]

This thread is the best ... it's always a good mix of lifting and eating :)

[NeuRon]

agreed.... I cant wait to eat like Furious Pete.. lol

on a bright note, I still have my abs.. If I didn't see it with my own old eyes, I wouldn't even believe it myself.. one pizza and kiss them goodbye! lol

[Adriftpanda]

Really good day of training. Focus and energy was there, only had 120g of caffeine as a pwo.

20 min of hiit on the elliptical

T bar row
Pull-ups - seated close grip row
Bent over DB row 2x15

Finished up with some quick arms

Bb curl
Reverse grip cable curls - rope extensions
DB curl - DB skull crushers 2x15

[icehog3]

Good work, Huy. :tu

I hit shoulders today, just presses and shrugs, but a good workout.

One of my buddies gave me some samples of the new coffee based PWO he is selling, I am skeptical, but will give it a try sometime later in the week.

[Adriftpanda]

Haven't been taking any pwo really because how late I've been training, and it's been perfectly fine. Had a good day of legs today, hit volume, didn't go too heavy. I think heaviest I hit was 225 for front squats. Everything else was good volume 75-80%1rm

10 min on the treadmill to warm up

Leg extensions
Seated leg curls
Front squats 5x6-8
Stiff leg deads
Plate loaded squat press

Everything was about 4-5x10+

Chest and abs tomorrow and then off for a couple days to herf :)

[NeuRon]

did a quick shoulder sehs yesterday before 30 mins of stepper..

5 sets of DB press
4 sets of front raises
4 sets of seated rear delt raises
4 sets of side lateral raises

done!.. I only got up to 90's on db presses, and I felt like I was spent.. I can definitely feel my strength starting to wan.. frustrating but part of the gig I guess.. bleh

[swingerofbirches]

Got in a good back session ytrdy.

Today I'm supposed to ... run *GASP*

[icehog3]

Good work, Fellas. Off day for me today. My police hockey team won the league last night, and I had a loooot of Guinness, so off day fell prefectly. :lr
http://i196.photobucket.com/albums/aa73/icehog3/icehog3038/BlueSteelChamps_zpsv28cs4mw.jpg (http://s196.photobucket.com/user/icehog3/media/icehog3038/BlueSteelChamps_zpsv28cs4mw.jpg.html)

[swingerofbirches]

Congrats Tom!!! :)

Btw, that run absolutely sucked balls lol

[icehog3]

:lr

Thanks, Charlie!

[NeuRon]

congrats Tom! hard work pays off!

[icehog3]

congrats Tom! hard work pays off!

Yes, I'm glad those guys I play with work hard so I can goof off, Ron! :D

[Adriftpanda]

I feel like you win every hockey league, fantasy league, whatever has the word hockey, you win.

Congrats, Chief. ;)

[icehog3]

Thanks, Huy. If only I could win the $40,000 Fantasy Hockey Winners' Challenge! :D

[Adriftpanda]

Make sure you buy some more of the RA 225th and send me some, if and when you win.

Off to hit chest.

[icehog3]

Make sure you buy some more of the RA 225th and send me some, if and when you win.

Off to hit chest.

Point me to the vendor who has them and I'm in. ;)

[Adriftpanda]

LCDHRB

Decent chest day, used a pwo this time and the pwo just sucked ass. Waste of money.

Incline DB press
Incline DB flies
Seated chest press
Cable flies - cable press
Dips

Finished off with some tris

[icehog3]

Which pwo, Huy?

[Adriftpanda]

Limitless Extreme, it claims to have some sort of 1.3 dma but I call bullship. Anyway, just broke the lid right now on accident.

Who wants some sample?

[swingerofbirches]

Sorry the PWO sucked, Huy.

Shoulders later today.

[swingerofbirches]

Sorry the PWO sucked, Huy.

Shoulders later today.

[NeuRon]

nothing pisses me off more than a crappy PWO! waste! sucks dood


yesterday was an off day

Today is Arms! cant wait to get it in after work!

[icehog3]

No sucky samples for me, Huy. :D

I just ordered one that claims to have 1.3 dma as well, hopefully I fare better.

[Adriftpanda]

I call bullshit on these pwo that claim to still have 1.3dma. Damn it, now I need to go buy some more.

[icehog3]

This is what I bought. We shall see.

https://www.supplementwarehouse.com/viewitem.asp?idproduct=247108

[Adriftpanda]

Congrats on buying crap. I used it maybe a year ago, it was crap and waste of money.

[icehog3]

Congrats on buying crap. I used it maybe a year ago, it was crap and waste of money.

You sure it wasn't this crap?

http://www.ebay.com/itm/USP-Labs-JACK3D-Original-Formula-45-Servings-Not-Micro-/201558730930?hash=item2eedd628b2:g:k4EAAOSwjMJXCdV m

[swingerofbirches]

Got in a good shoulder lift today.

Feel fat as hell even though I've been in a solid deficit for the last week lol

[Adriftpanda]

You sure it wasn't this crap?

http://www.ebay.com/itm/USP-Labs-JACK3D-Original-Formula-45-Servings-Not-Micro-/201558730930?hash=item2eedd628b2:g:k4EAAOSwjMJXCdV m

No, it was what you bought. Maybe you'll enjoy it but didn't do much for me.

[icehog3]

No, it was what you bought. Maybe you'll enjoy it but didn't do much for me.

Piss, I am guessing they are lying about the dma then. :mad:

[icehog3]

High volume day for chest today.

Bench press, 10 sets @215
Incline press, 6 sets @ 185
Decline press, 5 sets @ 225
Vertical press, 4 sets @ 225
Machine flyes 195, 225, 240, 195

[icehog3]

Made a last minute decision to take the cycle to the gym today.

Forgot my iPod, forgot my tape. Totally threw me off, it was supposed to be back day. Figured shoulders would be better without tunes (and the horrible crap they play at the gym) and no tape on my hands (to keep from ripping the skin off my fingers on heavy rows).

Got a decent shoulder workout, did seated presses and rear delts. Skipped the shrugs as I hope to row heavy tomorrow, assuming every f*cking bar at the gym isn't taken by all the new asswipes who have joined my gym. :)

[icehog3]

Back day. Remembered by iPod, took my headphones out of my bag. Bought an $11 pair at the gym, they had 75 cent performance.

Low gas, but got a good workout. Reps were a little lower than I'd have liked, but you go with what you've got.

Bent over rows 215, 235, 255, 275, 285, Drop set 305/285/255/225
T-bar rows 270 x 4 sets, Drop set 270/225
Cable rows 260 x 3 sets, Drop set 260/200
Pulldowns 260 (1 set, outta gas)
Dead hangs

[Adriftpanda]

First you forget your iPod and now your headphones, old age. :)

Glad Staci asked me if I'm going to the gym. 2 days off already, needed that. Heading in to hit some abs, back and maybe some arms. Will report back.

[Adriftpanda]

Decent day, I just needed to train.

Did some back with shoulders

1000 meters of rowing
V grip pull down - standing Arnold presses
Seated wide grip row - side delt raises DB
Seated front pull down machine

Did some quick arms too. 8x8/12 bb curls

[icehog3]

See if I buy you a Mula next time I'm in San Diego. :lr

[icehog3]

Arms today.

Cambered bar curls, 135 x 6 sets, dropping rest times each set
Barbell curls 105 x 5 sets
Skullcrushers 95, 120 x 5 sets
Preacher curls 135 x 4 sets
Pushdowns 105 x 3 sets

[Adriftpanda]

But who will drive you? They're off getting their fancy dinners!

Was suppose to hit legs tonight but it's on hold, rolled my ankle during my game today. Landed on another foot. I'll be out for at least a week or longer.

Another excuse to just do another chest sessions!!! Lol

[swingerofbirches]

Good lifts fellas!

Sorry about your ankle, Huy.

[NeuRon]

Lots of good lifts fellahs. Im jelly

So peak weak for me has been leas than stellar. Not much has changed for me but I think it was a perfect learning experience for me. I did perfectly with the cardio,and with low weighted, high rep workouts. Always had a decent sweat. My eating was not even that hard. I definatly should have put more focus into sodium and water intake. My abs are there still but i think i could be alot better. But hey, im usually hard on myself and i wanted this to be a learning experience

Thanks to you guys for helping me keep daily motivation!

Now off to Mexico to enjoy some sun!! Be back soon guys! Cheers!

[icehog3]

Hope the ankle heals quickly, Huy.

Have a great time in Mexico, Ron. Definitely watch your water intake there. ;)

Howdy, Charlie.

Off day for me...headed out to a cheat day breakfast shortly.

[icehog3]

6 egg white omelet with bacon, avocado, chiles, Chihuahua cheese and salsa. Not that bad a cheat, and oh so delicious.

[swingerofbirches]

Enjoy Mexico, Ron!

That sounds yummy, Tom!

Got in an ok chest day today ... did some pause flat bench work that felt decent and a bunch of other accessory work.
I fee kinda ridiculous doing pause work at 185 but that seems to be as far a I can push it before my elbow and shoulder start to hurt. :/

[Adriftpanda]

Bring me back some cigars from the vendor on the beach! He's usually walking around selling nice LE from '17 in a glass too humidor.

Had a nice quick chest and ab day. Ankle isn't swollen but it's sore and bugging the crap outta me.

Flat DB press - went semi heavy for me. First time going heavy in a long time with DB

Seated cable presses - cable rope crunches

Incline DB flies - hanging leg raises

Dips - 3 sets to failure

[Adriftpanda]

Lots of reps today, nice leg pump. Used the smith machine for squats because of the ankle, and it was good.

Warmed up with leg extensions
Hack squats
Smith machine squats
Standing leg kick backs (new machine, it was awesome)
Single leg extensions

Did all 4-5x12+

[icehog3]

Nice, Huy. :tu

Chest day today. Not very strong, made up for that by changing some stuff up, doing some supersets, hitting dips hard for the first time in quite a while. Turned out to be a decent workout.

[Adriftpanda]

Nice, Tom.

I'm looking to change my chest routine as well.

I got a new pwo today. It's by Intek, it's a cheap pwo $20 for 40 servings. Just high in stim but it'll give you a nice kick in butt. If taken, you'll need to mix it with something.

[icehog3]

Nice, Tom.

I'm looking to change my chest routine as well.

I got a new pwo today. It's by Intek, it's a cheap pwo $20 for 40 servings. Just high in stim but it'll give you a nice kick in butt. If taken, you'll need to mix it with something.

I'll check it out, Huy. Also have a couple guys at the gym telling me I have to try Psychotic (spelling?) from Insane Labs, I'll report back. Now it's time to sleep before row day. :ze

[Adriftpanda]

I just had to check it out, it's expensive! Some good reviews though. $54-59 for 35 servings. That's pricey.

[icehog3]

Yup, and the pump compliment to it (Insane Veinz) is close to $50 as well. I'll wait for payday to pull the trigger on these.

[Adriftpanda]

I'll wait till you get paid too.

[Adriftpanda]

When's payday? I need some too.

Quick shoulder day.

Seated shoulder press machine
DB side delt raise 8x8-12
Side delt raise machine - front raise
Read delt flies
Behind neck military press

[icehog3]

9 days. :(

Back day, T-bar rows, barbell rows, supersets of both, pulldowns. lotsa stuff. Back was pumped, think I done good.

[icehog3]

Told Huy, went ahead and ordered the Psychotic and the Insane Veinz when I found it much cheaper than originally.

Typical simple shoulder day today. Presses, shrugs, and rear delts. That's all I can stands, I can't stands no more. :D

[swingerofbirches]

Shoulder day here today too.
I'm feeling rly tired lately. Maybe i'll take the weekend and rest. Heck, not like I don't have enough household projects to finish up. :/

[Adriftpanda]

Took DVST8 today, had my focus and intensity up. It was nice.

Hit back, boy was it a nice.

Pull ups 5 x short of failure (10-12)
Neautral grip pull down
T Bar row (drop set)
Bent over DB row
Reverse grip pull down - seated row machine
DB pull over

All were 4 sets of 8+

[icehog3]

Huy done gone berserk!! :D

[Adriftpanda]

Late night chest along with some cardio. Only took 1/2 serving of pwo because it was so late. Did the work just fine.

Incline hammer strength 4x
Flat DB press 4x6-8
Incline DB flies 4x
Cable flies 4x
Seated chest press 4x

Did some eliptical for my cardio before I hit chest.

[GTsetGO]

Friday killed me. LEG DAY. I was feeling the soreness by lunch time

Barbell squats
leg extensions
lying leg curls
leg press machine
calf press on leg press machine
calf press

yesterday was abs and shoulders

barbell shoulder press
dumbell shoulder press
dumbbell lateral press
barbell shrug
ab crunch machine
oblique crunches
cable crunch
barbell upright row

[GTsetGO]

Friday killed me. LEG DAY. I was feeling the soreness by lunch time

Barbell squats
leg extensions
lying leg curls
leg press machine
calf press on leg press machine
calf press

yesterday was abs and shoulders

barbell shoulder press
dumbell shoulder press
dumbbell lateral press
barbell shrug
ab crunch machine
oblique crunches
cable crunch
barbell upright row

[icehog3]

Crushing it, Rob. :tu

How are those night time workouts, Huy?

I did chest yesterday, repped on the inclines, then went heavier on the other stuff.

Inclines 185, 195, 205, 225, 235, 245, 225, 185
Wide grip flats 225, 245, 275, 245
Declines 275, 295, 315, 275
Dips 4 sets @ bodyweight
Extreme stretch machine flyes 175, 205, 220, 235

Heading in for back shortly.

[icehog3]

Heavy on back today. Didn't get a classic "pump", but ya know that feeling where it feels like your ribcage is stretched? Felt like a did some good "damage" anyway.

Barbell rows 225, 255, 275, 295, 315, 275, 245
T-bar rows 225, 260, 285, 250
Super wide barbell rows 205 X 3, 185
Super wide grip cable rows 220, 240, 260
Super wide dead hangs x 3

[icehog3]

P.S.....where's Charlie? Hope those nagging injuries are getting better.

[Adriftpanda]

Good numbers, Toemas.

Hope you're okay, Charlie.
Ron, mail me some glass top cohiba from Toms secret vendor down there.

Quick but intense leg session. No pwo again since its late.

Warmed up the knees with leg extensions 6x0+
Front squats 5x6-8
Bulgarian split squat 4x10,10,8,6
Lying leg curls 5x10-12
Power squat machine 5x10 x/drop

[icehog3]

Ordered some more War Juice and Vasky to cycle with the incoming Psychotic and Insane Veinz. Had real good luck with the former.