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bonjing
04-25-2016, 09:30 AM
First semi solid day at the gym, just trying to get back into routine. Waking up at 5am sucks. Just did some chest work and leg work today. Pretty bad from what I am used too, but starting from scratch again. Just a quick 45min routine instead of a long drawn out work out, I have to wake up earlier than 5 am. Went from a 275lb set to struggling with 95lb set and a 720lb leg press to 270lb :na Worst is I can't even sit up from the bench I have to roll my chubby self off :r:su

icehog3
04-25-2016, 10:24 AM
Being back starts out tough, Greg...stick with the comeback and you know it will just get better and better. I'm banking on it. :tu

Adriftpanda
04-25-2016, 01:16 PM
You have to roll off the chair when we herf anyway,
What's the difference? Xoxox

GTsetGO
04-25-2016, 03:33 PM
chest day today

barbell bench press 125x10, 130x10 & 130x10
barbell incline bench press 70x10x3
machine fly 120x10x3
dumbbell bench press 70x10x3
dumbbell incline bench press 50x10x3
dumbbell fly 30x10x3

arms tomorrow

icehog3
04-25-2016, 06:32 PM
Good work, Rob. :tu

Be nice, Huy! :mad:

swingerofbirches
04-26-2016, 08:40 AM
Good work fellas.

lol Greg ... i'm in the same boat :)

Got in a decent chest session ytrdy. Really been focusing on bringing up my bench since it's easily the weakest of my compound lifts.
A couple buddies have been trying to talk me into doing a push/pull meet this summer or fall, since heavy squats are still really messing with my back.
I'm slightly encouraged about my squatting though as a really experienced PL buddy gave me some pointers and form adjustments recently and i've been able to air squat with these adjustments w/o any lingering pain. I know that doesn't sound like much but it's a big deal to me. :)

Got some back and a little bis on the docket for today ... and some jogging.

icehog3
04-26-2016, 11:52 AM
Took today off, had a late game last night and felt like I'd flip flop my scheduled day off from tomorrow to today. Back at it manana.

Good to "see" you, Charlie!

swingerofbirches
04-26-2016, 04:18 PM
U took today off cuz u spent all your energy jumping around during last nights Hawks game. Wrong team won but good series and good game.

Got in some heavy back work today. Felt rly good ... gassed now tho lol

Oh yeah and the wife is on week 2 of 5x5 :D

Adriftpanda
04-26-2016, 05:05 PM
Good work guys, glad to see you back Charlie.

icehog3
04-26-2016, 05:24 PM
U took today off cuz u spent all your energy jumping around during last nights Hawks game.


I unfortunately didn't have much to jump about, Charlie, but it did take its toll regardless. :r

Had half a Chipolte burrito bowl for 1st dinner, I'll have the rest later. Ask for the guacamole on the side and they give you a sh!t ton more.

So my Psychotic arrives today. Ordered the Veinz from the same eBay seller, wondering why that didn't come to. USPS shows it as delivered. Closer inspection shows the same DC number for both items. Contacted the seller via eBay, he got back to me within 15 minutes, and shipped out the Veinz.

swingerofbirches
04-26-2016, 09:43 PM
I hear ya, Tom. Like I said, wrong team won :/

Got in some cardio with the wife after her 5x5.

I did a steady two weeks at 2750-3000cal with consistent lifting and cardio. So this week has been a reduction to 2500cal/day. I'll reassess my weight in another two weeks to see if I wanna cut some more cals or add in some more cardio or both. :)

swingerofbirches
04-26-2016, 10:16 PM
Psychotic? Vein? Sounds like crazy stuff?

icehog3
04-26-2016, 11:58 PM
I hear good things. May try the Psychotic tomorrow with some Vasky, since the Veinz probably won't arrive before the weekend. I'll report back, Charlie.

Adriftpanda
04-27-2016, 01:55 AM
Cool, let us know.

Late night shoulder and tri

Behind neck bb press 4x5
Arnold presses DB
DB side delt raise 8x12-6
Seated side delt raise - front raise 3x12

Single cable extension 5x10
Incline DB skull crush 4x12

NeuRon
04-27-2016, 07:12 AM
im back guys! fantastic vacation!! She said Yes!

http://s32.postimg.org/4st8r06yt/YES.jpg


I was there for 8 days, 6 full days and two partial (travel) days. I worked out there 4 of the 6 full days, even though their gym was pretty crappy hehe.. I only gained 4 lbs surpringly while I was there.. most of it water.. I cant wait to get back on my daily grind! good to see all you chaps again!

NeuRon
04-27-2016, 07:12 AM
im back guys! fantastic vacation!! She said Yes!

http://s32.postimg.org/4st8r06yt/YES.jpg


I was there for 8 days, 6 full days and two partial (travel) days. I worked out there 4 of the 6 full days, even though their gym was pretty crappy hehe.. I only gained 4 lbs surpringly while I was there.. most of it water.. I cant wait to get back on my daily grind! good to see all you chaps again!

swingerofbirches
04-27-2016, 08:33 AM
Good lift Huy!

Congrats Ron!!! That's awesome!!!

Dave128
04-27-2016, 08:52 AM
Congratulations, Ron!

bonjing
04-27-2016, 09:01 AM
Congratulations Ron!

bonjing
04-27-2016, 09:02 AM
Shoulders and biceps yesterday with some cardio. Hills today. Tried do do some box jumps yesterday. I have a weird fear/bad luck with box jumps. Last time I did them in high school I missed the platform and slammed both shins into the cement. Last time I did them last year I missed again and slammed both shins into the platform. This time I tried my, ab muscles just kicked me and said WTF are you doing. Tried again and they slapped me again. This sucks, I think I would have rather slammed my shins again :sh

It's a weird feeling. I can do deads, squats and good morning although light, but try to trigger my core, something as simple as sitting up from the bench, and it's not happy. Don't all exercise's trigger the core somehow?

icehog3
04-27-2016, 09:35 AM
Congrats, Ron!

Core is involved directly or indirectly in most every movement, Greg. That's why making one's core stronger is a priority.

NeuRon
04-27-2016, 12:08 PM
thank you guys! appreciate it!

very excited!

Adriftpanda
04-27-2016, 12:11 PM
Ron, congrats brother. Happy for you. Awesome picture by the way.

GTsetGO
04-27-2016, 12:31 PM
congrats ron.

today was Triceps day

Body weight dips 3 sets x 10
Cable Rope Triceps Pushdown 55x10x3
barbell lying triceps extension 50x10x3
machine triceps extension 85x10x3
dip machine 175x10x3
cable standing triceps extension 45x10x3
bench dip 3 sets x 10

Adriftpanda
04-27-2016, 02:05 PM
All tricep day? That's a lot lol, don't think my elbow would like me much after that.

some quick back work

Pull ups 5x8-10
Wide grip pull down
Bb bent over row
Reverse grip pull down - stiff arm lat cable

icehog3
04-27-2016, 02:36 PM
I did all biceps, what would your elbows think of that, Huy? :D

Cambered bar curls 125, 135, 145 x 3 sets
Olympic bar curls 105, 115, 125, 105
Cambered bar curls 145
Cable curls 75, 85, 85
Preacher curls 140 x 4 sets

Told Huy I tried the Psychotic from Insane Labs today and give it the thumbs up, adding it to the rotation.

GTsetGO
04-27-2016, 02:56 PM
All tricep day? That's a lot lol, don't think my elbow would like me much after that.



yep. wednesday is always tricep day. a little weird. but i like it.

Adriftpanda
04-27-2016, 02:56 PM
They would love it, they love bicep day

GTsetGO
04-27-2016, 03:02 PM
bicep day was yesterday. :)

icehog3
04-27-2016, 03:10 PM
They would love it, they love bicep day

And why wouldn't they? :D

bicep day was yesterday. :)

No, today is bicep day. ;)

NeuRon
04-28-2016, 06:07 AM
I think I might be doing the same thing as you guys are mentioning.. breaking my arm day into a bicep day and a tricep day.. a lot of ol skool guys I know usually do this.. im gonna try it for a while and see what happens


I ended up skipping the gym yesterday to go pick up my new Pickup Truck. I am working 12's today, so hopefully I can get a shoulder workout in later.


Whats the latest in the day you guys can usually workout and take a PWO? im getting out of work at 7 and can probably be at the gym at 7:15.. but that might be tough lol.. any suggestions

icehog3
04-28-2016, 09:39 AM
Can't help you with that, Ron, the latest I've hit the gym in the last 10 years was 1 PM. I do take Amino Energy before late hockey games, and a double dose of that keeps me up an extra hour once in a while, but usually not.

Enjoy the new truck!

Adriftpanda
04-28-2016, 11:13 AM
I've been training around 9:30 or even 10pm lately. I won't take any pwo other than the 120mg of caffeine that's in my amino cuts bcaa. You can take the amino energy like Tom mentioned. 2-3 scoops is like 150mg of caffeine.

GTsetGO
04-28-2016, 01:42 PM
here is how my week always goes.

M - Chest
T - Biceps and Forearms
W - Triceps
Th - Back
F - Legs
S - Shoulders and Abs
Su - rest

M-F i do 20 minutes on the elliptical (since i broke my toe) or treadmill. Followed by my weights

Saturday - atleast 45 minutes on elliptical and then weights.

swingerofbirches
04-28-2016, 02:24 PM
Nice Ron ... what kind of truck did you get?

Today was some bench and shoulders for me.

Starting my bench over from scratch since its as so awful so Monday and Today were both paused 5x10 @ 135, focusing really hard on form and speed. Both felt good so i'm gonna just go up 10lbs each week until my chest is feeling stronger, at which point i'll probably do a more strength based routine.

Shoulders went well. Did some heavy work to start and then moved on to some volume.

I usually do a little bit of Tris on chest day and a little bit of bis on back day and then just a full arm day on saturdays. I'm always open to trying new things tho and 2 full arm days sound kinda fun lol

icehog3
04-28-2016, 03:25 PM
International Chest Day here. Switched it up and went vertical bench first, up to 335. Two degrees of inclines and some declines. Just a switch up day, I'll throw dips, flyes and some flats back in next time.

Adriftpanda
04-28-2016, 07:52 PM
International breast day here too!

Quick training. Quick for me is under an hour. Think it was a few min short of that.

Incline bb
Flat DB
Hammer strength press
Cable flies - cable press

DB single arm extensions
Cable overhead extensions

Made sure everything was 8+ reps, nothing less.

icehog3
04-29-2016, 04:45 PM
Back day, felt strong.

T-bar rows 225, 250, 270, 295, 270, 250, 225
Barbell rows 225, 245, 265, 285, 295, 225
Light shrugs 245, 265, 285, 305, 225
Pulldowns 240, 260, 220
Dead Hangs x 2

NeuRon
05-01-2016, 06:03 AM
Nice Ron ... what kind of truck did you get?


another Toyota Tacoma. I wasn't even looking for one.. I saw a great deal and I bought it..

it was a 2012 with 988 miles on it! belonged to an old guy and he literally had like 7 cars and never drove it.. it still has the window sticker in the center console, hehe



BTW, I took your guys advice and tried a double shot of aminos for my 7:30pm workout.. I also rubbed on some Sweet Sweat and I had a great pump! and still fell asleep! felt great! thanks guys!

icehog3
05-01-2016, 11:50 AM
Very cool, Ron! :tu

Shoulders and tris yesterday, decent workout with the shoulder screamin'. Drank a lot of vodka last night, so might be an easy one today, maybe bis and abs?

Adriftpanda
05-01-2016, 10:59 PM
Had a couple days being out of town visiting friends and family. Didn't eat so well but hey, it's vacation. Back on the grind tomorrow. Good work guys.

Ron, how is that sweet sweat?

NeuRon
05-02-2016, 06:24 AM
Had a couple days being out of town visiting friends and family. Didn't eat so well but hey, it's vacation. Back on the grind tomorrow. Good work guys.

Ron, how is that sweet sweat?

honestly, its pretty awesome.. I love it..

I usually rub it on before I work out, and then I keep my hoodie on when I stretch and for the duration of my first 4-5 sets.. and by then, I am pumped and sweating profusely.. it definitely helps..

ive used it without keeping a hoodie or layers on and its not as effective.. but in all honesty, it WORKS. I was skeptical at first but its usually always in my gym bag nowadays!

Adriftpanda
05-03-2016, 01:33 AM
Nice! Maybe I'll give it a try, one day.

Long day of work... Fasted pretty much 24 hours too. Didn't get in a session till 9pm.

Push day.

Seated behind neck bb press 4x8-10
Incline DB press 5x6
Hammer strength incline 4x8-12
Seated shoulder press machine 4x10

Cable flies - DB upright row 5x10+

bonjing
05-03-2016, 09:36 AM
Last Friday back and tri's and some light/high rep leg and chest thrown in.
Chest and legs yesterday with a 3/4 mile jog on the treadmill set at 6 incline.
Today I didn't wake up :o:o But I can make up later after work.

icehog3
05-03-2016, 11:10 AM
Good work, Huy, Greg, Ron and all.

Off day for me.

Adriftpanda
05-03-2016, 11:34 AM
Good job Greg, keep at it brother.

Enjoy the day off, Toemas

icehog3
05-04-2016, 12:26 PM
Back day. Went in sore and kinda unmotivated, so set it up a little different to try and get jazzed.

Gym was empty so I set up two bars for bent over rows, one thicker bar with 185 on it, the other a regular thickness Olympic bar that I adjusted the weights. Also put a bar in the corner for T-bar rows.

Alternated rows on the regular bar and T-bar, anywhere from 205 to 275 pounds. After every set, jumped over to the thick bar for reps at 185. Did 10 supersets and got a gynormous pump. Finished with 3 sets of cable rows (260, 285, 240) and my back was toast, as well as my grip. I can still barely type. Not bad for the way I walked in the gym.

Hope you all have good lifts today too! :ze

NeuRon
05-04-2016, 02:09 PM
savage back day! #Boss

Adriftpanda
05-05-2016, 12:42 AM
Good work, Tom. Love those kind of days.

Leg day and some rear delts. Really simple but a great "pump" and quads on fire.

Leg extensions to warm the knees up 4x10+ 40-50%
Front squats 3x8-10 @ 60% 4x5 @ 80%
Hack squats 4x10 w/3 drop sets
Air lunges - air squats - hamstring kick backs 3x10 giant set

Face pulls 4x12
Bent over rear delt flies DB 4x12

icehog3
05-05-2016, 12:47 AM
Nice work, Huy! :tu

I've got a 3 day weekend coming up so I will gt your stuff in the mail.

NeuRon
05-05-2016, 07:15 AM
I did biceps and triceps the other day (Tuesday) and I ended up doing about an hour and I was feeling good.. and then an old buddy stopped in whom I haven't seen in a while and he asked me to do buddy curls with him followed by a tricep pulldown marathon..

I was dying after the buddy curl marathon and opted to go first on the tricep marathon..

end result. 1 set of 1000 reps. different angles to prevent cramping and Nicole was changing the pin every now and then. It took me about 28 minutes and I was engulfed in sweat, head to toe.. and 36 hours later, my triceps are sore beyond any comprehension.. definitely worth a try (worth a tri, lol)

yesterday I did delts and I was still so sore from arms, I had to make it a 4 workout day.. quick and painfull lol

NeuRon
05-05-2016, 07:59 AM
BTW, Happy Birthday Tom!

icehog3
05-05-2016, 09:25 AM
1000 pushdown set! Holy lactic acid, Batman! That's insane! :D

I will not be trying it anytime soon as I have no girl to adjust the pin. ;)

Thanks for the BDay wishes! And for my special day, I get my favorite workout....shoulders! :hn :lr

bonjing
05-05-2016, 09:40 AM
Got a nice jog in Tuesday after work before getting kicked out of the gym.
Bi's and shoulder yesterday. Back and Tri's this morning. Shoulder, elbow and back pain are all back. Might go see the Chiropractor tomorrow and maybe the masseuse next weekend.

icehog3
05-05-2016, 09:41 AM
Nice woirk, Greg! :tu

Adriftpanda
05-05-2016, 11:10 AM
Good job guys. Some serious volume, Ron.

That's what you're going to have to deal with Greg, pain. I have some elbow issues and lower back pain from time to time myself. Glad to see you're keeping at it, brother.

Shaping up for that honeymoon?

Btw, if it weren't for you bday, Tom, I would have said get your **** together. Lol. Enjoy your day, brother. Eat some of that Chicago deep dish for me.

NeuRon
05-05-2016, 11:55 AM
thanks guys.. its not shaping up to be a great idea.. I had to skip shaving this morning because my triceps are still on fire.. lol.. maybe if I was 26

icehog3
05-05-2016, 03:36 PM
I'll get my **** together anyway, Huy. :r

Shoulders and tris today, skipped pressing and did a lot of secondary movements for rear and middle delts, shrugs etc.

Did triceps pushdowns, lots, but LOTS less than 1000. :lr

NeuRon
05-05-2016, 04:12 PM
999?

Adriftpanda
05-06-2016, 01:02 AM
Channeled my inner Tom today and did an insane back day

Pull ups 5x8-12 just short of failure
Bent over DB row
Wide grip pull down
Deadlifts (haven't dl in a while, went lightish) 4x8
Seated v grip row
Reverse grip pull down
Machine pull down (reverse grip. Did these really slow for a nice stretch)

Didn't count my sets other than what I posted. Just went and went.

NeuRon
05-06-2016, 06:21 AM
sounds lat-tastic Huy!

icehog3
05-06-2016, 10:41 AM
Channeled my inner Tom today and did an insane back day

Pull ups 5x8-12 just short of failure
Bent over DB row
Wide grip pull down
Deadlifts (haven't dl in a while, went lightish) 4x8
Seated v grip row
Reverse grip pull down
Machine pull down (reverse grip. Did these really slow for a nice stretch)

Didn't count my sets other than what I posted. Just went and went.

Nice! Was that a Psychotic day, Huy?

998 I think, Ron. ;)

icehog3
05-06-2016, 02:44 PM
Just bis today, saving gas for 3 games in 4 nights with workouts every A.M.

Cambered bar curls 125, 135, 145, 145, 145, 155, 145
Olympic bar curls 115, 125, 135, 105
Preacher curls 115 x 4 sets, 125 x 2 sets
Cable curls 80, tried 100, gassed, I quit. :r

Adriftpanda
05-06-2016, 09:51 PM
Nice! Was that a Psychotic day, Huy?

998 I think, Ron. ;)

Yeah it was, maybe that's why I was sweating so damn much?

icehog3
05-06-2016, 09:53 PM
Yeah, it makes me sweat too. Used it with the Insane Veinz today. I give the Psychotic an "A', and the Veinz a "C".

Adriftpanda
05-07-2016, 03:25 AM
I'm still iffy on it.

Wasn't suppose to train today because I'm on a new program but decided to go tonight just to hit some weak points.

Chest:
Incline DB 5x8-10
Flat bb 3x10 with 1 heavy set for x5
Chest press - machine flies 5x12

Giant set my tris and bis:
Cable extensions - close grip push downs - dips 4x12
Ez bar curls - cable curls - preacher curl machine 5x10-12

icehog3
05-07-2016, 07:33 PM
Rep day on some War Juice and sme Vasky...much better pump than Veinz.

Incline bench 185, 205, 225, 245, 215
Bench press 255, 275, 305, 255
Decline Bench 245, 275, 225
Machine flyes 220, 235, 250, 265

icehog3
05-08-2016, 01:40 PM
Back day, took 1 1/'2 scoops of Psychotic with no pump agent.

Tweaked my back a little on the bike on the way in, decided to start with cables and not row unless it loosened up a little. It did, but still kept the rows moderate and brief to avoid making it worse.

Wide grip pulldowns 180, 200, 220, 240
Barbell rows 185, 205, 225, 245, 265, 225
Pullups 4 sets
Cable rows 220, 240, 260
Pullups 2 sets

icehog3
05-09-2016, 05:13 PM
Last shoulder day I did no pressing. This one, I did nothing BUT press. Nothing heavy, lotsa reps, 125 up to 195, back down, back up once more, all over the map.

NeuRon
05-09-2016, 05:29 PM
now after me, lets all say Supraspinatus! :)

icehog3
05-09-2016, 07:15 PM
now after me, lets all say Supraspinatus! :)

No. Sounds bad.

GTsetGO
05-10-2016, 08:47 AM
ughh. took most of last week off as I was out visiting my brother. Actually helped I think. Got a little body rejuvination.

Then I was back at it yesterday (chest) and today (biceps and forearms).

icehog3
05-10-2016, 04:02 PM
Good deal, Rob! :tu

Did arms today, supersetted for reps. A good send off for my first 2 day break in over a month.

Adriftpanda
05-10-2016, 07:33 PM
Good work, men.

Had a good 3 days off. Going to be working grave yard for a while so I'll have to rely on some "good" stuff.

Pushy day.

OHP 5x5
Alternating DB flat press, never done these before. Felt good! 5x8-10
Flat DB flies 4x
Hammer strength press 4x w/drop sets
DB side delt raise - bb upright row 4x
Supinated Bb press 4x

Did some quick abs.

swingerofbirches
05-10-2016, 09:24 PM
Hey all ... looks like everyone has been hard at work.

Got in a 2.7mi run today. Slow pace but managed to not stop/no intervals.

Got shoulders tomorrow.

Adriftpanda
05-11-2016, 07:17 PM
Legs. Man... Tough after being up all night. Body is slowly trying to adapt to this.

Warmed up with leg extensions 3-4x12+
Front squats 5x8 @ 70%
Hack squats 4x10 w/3 drop sets
Hamstring kickback machine 4x10ish
DB stiff leg dead 3x10

NeuRon
05-12-2016, 06:15 AM
glad to see everybody is still on the grind.. still working 80hr weeks, and I haven't worked out for sh*t. gonna try to do back today after leaving work early.. should be back on schedule next week; as I cant take this anymore! hehe

swingerofbirches
05-12-2016, 07:32 AM
Good work, Huy!

That sucks, Ron ... hopefully you're back to normal next week.

bonjing
05-12-2016, 10:13 AM
Nice working out in the evening after work again. Getting longer intervals on the treadmill. 35min jog/walk while pumping dumbbells. Then a back workout.

Adriftpanda
05-12-2016, 10:47 AM
I think I'm going to switch it up today and do some hiit or just hit the track.

icehog3
05-12-2016, 12:47 PM
Second day off for me, scheduled that way. Back at it tomorrow.

Keep hitting it hard, Men!

swingerofbirches
05-12-2016, 04:37 PM
Accessory work today ... did 3 heavy sets of everything in the 5-8 rep range followed by a 4th set at 25-30 reps (i.e. Wherever I failed after 25 reps).

I usually just do one heavy set @ 5-6reps and then do a lighter 25rep set w/ multiple drops.

Today's version destroyed my arms lol

With my lower back slowly slowly mending I've been working on bench & OHP strength. My shoulders are whipped today after ytrdys lift. Managed seated OHP 5x5 @ 135 with comfort (no shoulder or elbow pain) so I'm psyched. Bench progress has been good. Should be back to doing sets @ 225 really soon. 5x5 @ 185 has been clean and fast.

Got another 2.5mi run tomorrow. Working up to doing a 5k. Don't wanna do one unless I can run the whole thing.

icehog3
05-12-2016, 06:30 PM
Sounds like your on the right path, Charlie! :tu

Adriftpanda
05-12-2016, 08:51 PM
Yeah, so much for cardio. If you count arms as cardio :)

Superset day.

Close grip bench - bb curls
Incline DB curls - incline DB extensions
V grip pull ups - close grip push ups
Cable extensions - cable curls

Pretty much 3-4 sets x 8-15

icehog3
05-12-2016, 11:08 PM
Nice work, Huy. **** cardio. :lr

NeuRon
05-13-2016, 06:33 AM
So after I posted yesterday, I found out Nicoles cousin died overnight.. So I did not end up doing back day afterall.. gym bag just sat in my car.. long night indeed

today I should be ok to get back in there

keep hittin it hard for me fellas!

icehog3
05-13-2016, 09:17 AM
Tell Nicole I'm so sorry for her loss, Ron.

NeuRon
05-13-2016, 10:45 AM
will do Tom.. Thank you for that..

this is really the first time she has lost anybody.. I could see she was in a noticeable "funk" yesterday :(

swingerofbirches
05-13-2016, 11:30 AM
Sorry for Nicole's and your loss. Wish there was something I could do. We lost my wife's uncle last week and we were close so I feel your pain. Try and stay focused on the good memories.

swingerofbirches
05-13-2016, 11:30 AM
Managed a super slow 3.12mi run today. Wasn't worried about pace, just wanted to hit a 5k distance. :)

icehog3
05-13-2016, 03:31 PM
Int. Chest Day, 1.25 scoops Psychotic and 1.5 of Vasky. Trained medium weight for reps, Inclines, then some at an angle between inclines and flats, verticals, declines, and super heavy machine flyes to finish. Awesome burn, great pump, think I did some (good) damage.

swingerofbirches
05-14-2016, 08:45 AM
Get it, Tom!

icehog3
05-14-2016, 02:14 PM
Thanks Charlie....hope you're feeling good today.

Short and sweet back day.

T-bar rows 205, 225, 250, 270, 295, 270
Barbell rows 225, 255, 275, 245, 225
Close grip pulldowns (varying grips) 200 x 4 sets

swingerofbirches
05-14-2016, 03:31 PM
Did some volume rack pull weight. Stayed lighter and rly rly focused on form ... didn't go over 405. Back feels ok. Afterwards I wrecked my arms again lol Got PLAMF!

icehog3
05-14-2016, 03:37 PM
PLAMF! WTG, Charlie! :D

Adriftpanda
05-14-2016, 05:27 PM
Hit volume for lats today.

To celebrate my birthday, I did bday pull-ups 31x10 so 310

Wide grip pull ups - 310 @ an hour and 5 min
V grip pull down 4x8
Bb bent over row 4x8 with 3 drop sets

icehog3
05-14-2016, 06:24 PM
31 sets of 10, or 10 sets of 31? If the latter, you are my all-time hero. :D

Adriftpanda
05-14-2016, 07:34 PM
First 10 sets were 15 for 150 and it went down after that... Drastically lol

Got as low as 6 reps. Finished in 26 sets

icehog3
05-14-2016, 08:56 PM
First 10 sets were 15 for 150 and it went down after that... Drastically lol

Got as low as 6 reps. Finished in 26 sets

Still an awesome feat, Huy! :hb

NeuRon
05-16-2016, 07:31 AM
happy birthday Huy!

swingerofbirches
05-16-2016, 01:00 PM
Happy Bday Huy!!!

Today was some chest ...

So of course I started with 4x10 paused front squat with bar only. :D

Flat bench @ 5x5 & 1x3
Incline bench - 3x10
Cable Flys - 3x10
Standing Incline Cable Flys? - 3x10
Rope Tricep Pulldowns - 5x15

Wrapped it up with a 10min cool down on the treadmill

Getting some actual cardio in tonight with the wife.

Everyone have a good monday!!!

icehog3
05-16-2016, 02:31 PM
Good work, Charlie.

Shoulders and arms for me today, medium weight and lots of volume.

Leg day manana, should be fun after hockey.

Adriftpanda
05-16-2016, 08:20 PM
Quick push day, strength felt better than I thought

Flat bb press 5x5-7
Seated OHP 4x8
Flat alternating DB press - upright row 5x6-10
Fly machine - side delt raise machine 6x8-12
Cable face pulls 4x10+

bonjing
05-17-2016, 09:39 AM
Working on doubles this week. Treadmill with some low weight high rep, chest and legs yesterday morning. Treadmill heavier weight chest and legs after work.

Today, treadmill and some low weight, high rep shoulder and bi's this morning.

NeuRon
05-17-2016, 10:00 AM
finally back to normal for me! did shoulders yesterday.. a lot of DB shoulder press, and barbell and db front raises as well as some rear delt db raises.

then 30 mins of stepper.. back to cardio + workouts because I am watery lol

icehog3
05-17-2016, 11:18 AM
Good work, Men! :tu

Heading in for legs before work, keep fighting thge good fight.

DBall
05-17-2016, 11:40 AM
I'm back to hitting the gym... out for around a year with tendinitis in my wrist. Life Pro Tip - don't get tendinitis in your wrist.

Been working on trying to get back to where I was strength-wise. Got deads at 285 but can't seem to break 300 (I was only about 6-8" from it last time I tried... just couldn't lock it out. I'll have it soon). I never really did deads too much before due to grip, but I got some straps (need better ones)... helps out a lot as I don't have much grip strength

icehog3
05-17-2016, 03:01 PM
Look at these straps, Dan...the "no dowel" version.

http://www.amazon.com/Schiek-Sports-Lifting-Straps-1000-PLS/dp/B000XRE6SW/ref=sr_1_10?ie=UTF8&qid=1463515110&sr=8-10&keywords=schiek+wrist+wrap

I've had osteoarthritis in my left wrist for years now, you learn to live with. Still better than my left shoulder. :r

Leg presses to 765 today, then still leg DLs and hammie curls. Gonna be sore. ;)

Adriftpanda
05-17-2016, 07:16 PM
Dan! Hope you're well brother.

Quick back and arm day. Worked out with the sister in law, so I had to adjust routine to her.

My favorite, pull ups 3x12
Bent over bb row 3x12, did one heavy set for 5
Wide grip lat pull down 4x10

DB curls 3x13-8
Ez bar push down 4x10
21s
Dips 4x15

swingerofbirches
05-17-2016, 09:09 PM
Same kinda thing here Huy .. Buddy just getting back into lifting asked if I'd go with him so we did a back session.

NeuRon
05-18-2016, 06:25 AM
good job guys.. a lot of legs yesterday! our gym got a new super squat machine, and I love it.. I did 6 sets of squats, 6 sets of leg extensions and 5 sets of HamCurls. and then 20 mins of stepper. I cried this morning when I sat on the bowl to take a dump.. lol

tomorrow is gonna be soreness!

DBall
05-18-2016, 08:47 AM
Look at these straps, Dan...the "no dowel" version.

http://www.amazon.com/Schiek-Sports-Lifting-Straps-1000-PLS/dp/B000XRE6SW/ref=sr_1_10?ie=UTF8&qid=1463515110&sr=8-10&keywords=schiek+wrist+wrap




Hey Tom!

Those are VERY similar to the ones I have (exactly the same except for color and brand)... I was thinking of looking into something with longer straps, though.

Hit some chest and back yesterday...

swingerofbirches
05-18-2016, 09:41 AM
lol tomorrow sounds like it's gonna be rough, Ron ... best of luck

Gonna get a run in here in a bit. :)

bonjing
05-18-2016, 09:45 AM
Completed my doubles yesterday with more shoulder and bicep work yesterday. Back and tri's this morning. These double's are wearing me down. I wanted to take a ten minute nap after work, woke up after an hour.

icehog3
05-18-2016, 03:12 PM
Love those 10 minute 60 minute naps, Greg. :)

International Chest Day...heavy, medium reps

Bench press 225, 245, 265, 295, 315, 275, 245
Close grip bench 225, 245, 275, 245
Decline bench 225, 275, 315, 245
Incline (high reps) 185, 205, 225, 185

Tried to do dips but I was cashed.

Adriftpanda
05-18-2016, 04:49 PM
Hey I just did a 20 min, 2 hour nap.

icehog3
05-18-2016, 06:25 PM
Hey I just did a 20 min, 2 hour nap.

My Man!! :tu

Remo
05-18-2016, 06:37 PM
16944

Hippie curls, does this count? Had to remove some protestors from a gas and oil sale. Still got my workout in afterwards though as the 130 pound ladies didn't do it for me.

icehog3
05-18-2016, 06:38 PM
16944

Hippie curls, does this count? Had to remove some protestors from a gas and oil sale. Still got my workout in afterwards though as the 130 pound ladies didn't do it for me.

Winner.

Adriftpanda
05-19-2016, 10:06 AM
Lol nice!

My legs are sore... Legs last night.

The usual routine but I hit front squats heavier so did 3x3 but probably did 4x6-8 to warm up before my working sets

swingerofbirches
05-19-2016, 02:58 PM
Good stuff gentlemen!

LOL Remo ... hippie curls ... I like it! :D

Got an absolutely abismal shoulder session in today lol
Got a decent pump going but being in the third week of this deficit is taking its toll on my strength. OHP 3x3 @ 145 was a tremendous struggle. :/

I did some front squats. 5x5 with the bad felt great. 1x1 @ 85 felt good. 1x1 @ 135 and I felt a pinch that I fear I'll be feeing for a number of days to come. :(
This low back injury has been really difficult mentally. I can pull 500 but can't even front squat 135.
For those who have had low back issues ... how long have u taken off from the movement to let it heal up?

icehog3
05-19-2016, 04:16 PM
Hope it gets better for you, Charlie.

Back Day today....hard and heavy.

Bent Over Rows 225, 245, 265, 285, 305, 315
T-bar rows 270 x 4 sets, 225 x 2 sets
Cable rows 260 x 4 sets
Bent Over Rows 225
Dead hangs 2 sets

Adriftpanda
05-19-2016, 07:18 PM
Breast

HS incline press
Incline DB flies
Flat alternating DB press
Cable flies

About 4-5x8+

Focus was on point today, kept weights relatively heavy. Some light delts and arms tomorrow

icehog3
05-19-2016, 08:44 PM
MMMMM....Huy's breasts, with a side order of Mulas.

swingerofbirches
05-20-2016, 11:09 AM
Deadlifted today did triples @ 315/365/405/455 and a single @ 495 ... the deficit had 495 feeing HEAVY :/

Followed the DLs up with some GHR @bodyweoght for 3x10 / lower back extensions @ 70 for 3x10 / close grip rows @ 100 for 3x10 ... rly focused on keeping my core tight and controlling the movements.

Threw in some incline bench at the end since I'm trying to hit my chest twice a week.

Tomorrow is arm day :D

icehog3
05-20-2016, 03:25 PM
Good work, Charlie. :tu

Shoulder day for me. Did military presses to 195, a bunch of rear delt work, then did traps with a guy I see at the gym all the time who had the rack, We just went set for set with no rest, 225 up to 325, back down to 225, back up to 305, then a drop set at 225. We probably did 12 sets in about 5 minutes, it was good stuff.

Arm day for me tomorrow as well.

swingerofbirches
05-20-2016, 07:09 PM
Also, i've eaten like a HOG today LOL
Nearly 3000cal which is WAY over my goal for this deficit.

Adriftpanda
05-20-2016, 09:13 PM
Hypertrophy delts and arms today. Quick, little rest. Running on 3 hours of sleep but managed a good, focused session.

Behind back side cable delt 4x
DB side delt raise 5x w/drop sets
Bb front raise 5x
Upright row 6x /drop sets
Shoulder press machine 3x12-15 went light, shoulders were fried already.

Bb curls 5x
Over head cable extensions 5x
Reverse grip cable curls - DB overhead extension 5x

Reps were all 8-12. Time to hit the sack and try and get a good nights rest. See ya maņana fitfam

DBall
05-21-2016, 10:13 AM
Lifetime PR on deadlift today... 300 pounds... went up easy, surprisingly. I've been trying this each week for a month and failed. That is double my current weight. :noon

swingerofbirches
05-21-2016, 10:24 AM
Kick ass, Dan!!! Great work!

I had a pretty decent arm day today. I was gassed but still managed to do some good work and get PLAMF!

Adriftpanda
05-21-2016, 10:37 AM
Dan the man! Nice going. We need to skype herf soon.

icehog3
05-21-2016, 11:06 AM
Nice lift, Dan!

Good work, Huy and Charlie! PLAMF! Hope to do that to my arms in about 30 minutes! :ze

swingerofbirches
05-22-2016, 03:20 PM
Got in a 4mi run ytrdy.

A marathoner buddy of mine talked me into taking up running again about a month and a half ago. I used to love running but that was back in school when I was a bean pole. Though I'm much much heavier now I'm starting to rly enjoy it again.

About to head out and do some yard worn before going for a little jog to make up for my dietary sins lol

Adriftpanda
05-22-2016, 09:04 PM
Quick back and bicep before pool n cigar day

Pull ups - t bar row 8x10+
Vertical row - cable low rows 4x10-12

Seated DB curls 3x12
Preacher machine 4x12-10

area51
05-22-2016, 10:00 PM
Hit some chest and tri's after a week off from the gym. Wasn't really feeling it.

Bench 245 3x10
Flys 55 3x10
Incline 205 3x10

Skullcrushers 75 3x10
Rope pulldowns
Dips 3xfail

bonjing
05-23-2016, 09:53 AM
Didn't do squat today, I spent all sunday recovering and didn't even do laundry.

But working the doubles last week felt pretty good, although tiring. I'm going to continue with those this week. I feel like my muscles are starting to wake up :noon

Adriftpanda
05-23-2016, 10:29 AM
That a boy, Greg!

icehog3
05-23-2016, 10:34 AM
Good work, Greg!

Int. Breast Day on a Monday. :hn Good thing I'm going in a little late. ;)

NeuRon
05-23-2016, 11:03 AM
good work fellers.. my workouts have been pretty good lately, even though my eating has been not ideal.. a lot better than before, but its been a gradual transition.. going to kill it this week! the working out is the easy part!

on that note, legs today!

Adriftpanda
05-23-2016, 09:22 PM
^ ditto

Watched the Kevin Levorne interview today, I guess he's going to compete or try and compete in this years Olympia. His body of work has always been one of my favorites.

Pause skwaats 5x5-6
Stiff leg deads 4x12
Single leg press 4x10-12
Single lying leg curls 4x10-12

swingerofbirches
05-24-2016, 08:02 AM
Good work everybody!

Started a round of HT ytrdy ... my titties are super sore today lol
Everything was 8 sets and shooting for 10 reps but always failure on the last couple sets. Brutal!
Before I started I took 135 for a ride with 0 pain!!! First time back squatting any weight at all in a while. I know 135 doesn't even register but I'm taking it super slowly so as to no re-fubar my back. :)

HT back today.

swingerofbirches
05-24-2016, 08:03 AM
Aaaaaaand double post

icehog3
05-24-2016, 11:09 AM
Nice work, Men! :tu

Strength was low on chest yesterday so I made up for it in intensity and adding more flyes and dips.

Back today, had a late game last night, but still hoping for some gas. ;)

swingerofbirches
05-24-2016, 11:31 AM
Good luck, Tom!

Did HT back today ... and I'm gassed lol

NeuRon
05-24-2016, 01:55 PM
205 this morning, and feeling a tad weak.. been cutting for the last 4 days and im seeing my abs come back.. just wanting to find a healthy caloric balance now heading into the summer.. the heavy weights will probably be hidden until September.. lol


http://s33.postimg.org/7hdvgtupr/cut_FML.jpg (http://postimage.org/)
image hosting more than 5mb (http://postimage.org/)

icehog3
05-24-2016, 03:06 PM
Looking good, Ron, wanna pop my abs but I think it's a lost cause. :r

Charlie, I did a very similar routine to my last back day, but dropped the weight on the T-bars, upping the reps and really holding the top contratcion. Ended up having a great, short day for not havng much going in. War Juice was my PWO of choice for this one.

Bent over rows 225, 245, 265, 275, 295, 315
T-bar rows 250 X 4 sets, 225
Close grip pulldowns 220, 240, 200
Rest-pause pullups 2 sets to failure

area51
05-24-2016, 05:54 PM
Nice work everyone.

Just some shoulder pressing, shrugs and ever variation of curls today.

Adriftpanda
05-24-2016, 09:17 PM
Looking good Ron, your eyes gonna pop out though :)

Chest day. Not bad, but not the best.

Incline alternating DB press
Decline bb
Incline vertical press machine
Cable flies - cable press 3x12-15

Hit some triceps as well but not much.

bonjing
05-24-2016, 10:59 PM
Chest and leg day. Thought I could do 30min on the stair master; that was a lie :gary

NeuRon
05-25-2016, 06:15 AM
thanks guys.. I appreciate the comments.. sorry about the popped eyes, I had pre-workout and a thermo pill that morning for cardio and abs.. I could have climbed a mountain that day.. lol

arm day yesterday, felt pretty good.. didn't go crazy.. today is an off day; gonna take the boat out. 87* and sunny!

swingerofbirches
05-25-2016, 12:56 PM
Dang, Ron! Looking fantastic!

Ran 3mi today as it's my off day from lifting. Gassed lol

icehog3
05-25-2016, 05:13 PM
Good on you to get it in, Charlie.

I got up after my second late night of hockey last night and knew I wasn't gonna have much. 8 sets of military presses and 8 sets of skull crushers, called it a day and headed to work.

Adriftpanda
05-25-2016, 11:08 PM
Nice lifting guys!

Been training a good amount 5-6 days s week since working graveyard hours.

Arms and a little shoulder work today:

Superset all arms

Close grip bench - bb curls
Reverse grip extensions - V grip pull ups
Ez bar curl - dips

Behind neck OHP 4x5-8
Kb side delt raise 4x8-12

swingerofbirches
05-26-2016, 11:53 AM
Good stuff Huy & Tom!

Got in some HT shoulders today ... lots of reps, lots of supersets, very little rest lol

icehog3
05-26-2016, 04:11 PM
Good stuff, Charlie.

I had arms today but my back was tweaked sleeping and tightened up on the motorcycle ride to the gym. So I did everything on preacher bench, varying grips and varying weight from 130 to 165. Got a decent pump, but really jonesin' to do some heavy barbell or cambered bar curls...hopefully, I'll be good to go next time.

Adriftpanda
05-26-2016, 06:57 PM
Back and abs. Kept weights fairly light and hit good amount of reps, didn't count sets though but it was at least 4-5.

Pull ups
Chest supported rows
Cable low rows
V grip pull downs
DB pull overs

swingerofbirches
05-26-2016, 08:16 PM
Good lifts guys.
Sorry about your back, Tom. What kind of bike do u ride?

icehog3
05-26-2016, 09:04 PM
Good lifts guys.
Sorry about your back, Tom. What kind of bike do u ride?

'99 Wide Glide, Charlie. Drag bars, extended forward controls, 5 spoke chrome wheels, Badlander seat, all chromed out. Pretty badass if I do say so myself.

bonjing
05-26-2016, 10:14 PM
Jogged and stair master this morning. Back and tricep workout after. Now no lifting for at least a week according to the dr. :sw

Hope your back feels better Mr. Icehog

Adriftpanda
05-26-2016, 10:21 PM
Why? Bc the tooth?

Adriftpanda
05-26-2016, 10:22 PM
'99 Wide Glide, Charlie. Drag bars, extended forward controls, 5 spoke chrome wheels, Badlander seat, all chromed out. Pretty badass if I do say so myself.

I thought it was a moped you ride?

icehog3
05-27-2016, 12:42 AM
Thanks Charlie and Greg. Back is fine all day, just been tweaked heading into the gym the last two biceps days. Hoping the streak ends here.

No moped, Huy. You can ride a BBOD though. :lr

Adriftpanda
05-27-2016, 06:16 AM
That's too many Ds to ride, I'm a one D man kind of guy

NeuRon
05-27-2016, 09:08 AM
sounds like you guys have been doing well!!!

I deadlifted 505 last night for a single.. I might see if I can squat 505 tonight for a single. if I don't post for a week or so, check the obituaries!

fasted cardio on Saturday morning and then posing practice with Nicole.. then a few beers as a treat (all good things end sometime lol)

icehog3
05-27-2016, 11:07 AM
That's too many Ds to ride, I'm a one D man kind of guy

My D is honored. :lr

Get it, Ron! :tu

Off day today, back at it manana.

swingerofbirches
05-28-2016, 09:51 PM
Ran 4.1mi this morning ... gassed lol

Adriftpanda
05-28-2016, 09:56 PM
That sounds painful...

Quick leg day after a nice pizza dinner last night

Let extensions to warm up
Hack squats 6x10-12
Front squats 5x5
Lying leg curls 3x10

icehog3
05-29-2016, 10:41 AM
Chest yesterday, low weight high rep pressing, then some heavy flyes with some extreme stretching.

Back today. Row, row, row your lats.

swingerofbirches
05-29-2016, 07:56 PM
Same here, Tom. Low weight, high volume, short rest hypertrophy ... and right on queue, after about a week, we are experiencing full blown irritation of the right elbow. :/

Adriftpanda
05-29-2016, 08:56 PM
Same here! Chest day, kept it light and hit reps

Cable flies
Cable incline flies - not sure how many sets but probably close to 7-8 sets
Incline bb 3x10 w/ 2x6 heavy working sets
Decline vertical press machine
Flat alternating DB press

All chest today. Didn't have time to hit anything else.

icehog3
05-29-2016, 11:41 PM
Hope the elbow doesn't linger, Charlie.

Good work, Huy!

Went the opposite for back, hard and heavy.

T-bar rows 225, 250, 270, 295, 270
Barbell rows 235, 255, 275, 295, 255
Cable rows 260, 285, 305, 260
Dead Hangs x 3

Adriftpanda
05-30-2016, 08:24 PM
Nice back day, admiral.

Quick shoulder and arm day before my chili dog dinner!

Since I hit chest yesterday, didn't press too much.

Cable side delt raise - cable face pulls
Standing Arnold DB press - bb upright row
DB front raise 4x12-15

Cable extensions - reverse grip bb curls
Bb skull crushers - bb curls (in the squat rack :), it was empty)

icehog3
05-31-2016, 09:34 AM
Chili dogs! My 2nd favorite after mulas! You earned 'em, Huy. :tu

Quick shoulder day yesterday, presses up to 195 and shrugs up to 365.

Bis and tris today, then hockey tonight. Off the gym tomorrow, but hockey again in the evening.

Tear it up, Men....get PLAMF!

icehog3
05-31-2016, 02:36 PM
Arm supersets today.

Skullcrushers 95, 105, 115, 125, 135 , 145, 125
Cambered bar curls 125, 135, 145, 155, 155, 145
Pushdowns 95, 105, 115, 125, 105, 95
Preacher curls 135, 135, 145, 145, 145

Adriftpanda
06-01-2016, 01:29 AM
Simple back day.

Pull ups 10x10-12
Seated neautral grip rows 10x8-12
Chest supported t bar row 7x10 w/3 drop sets

Adriftpanda
06-01-2016, 02:19 PM
Had a good leg session. Came to the gym just not motivated to train and wanted to just do arms (who doesn't) but I decided to do some hiit on the treadmill to change the mood...

hiit to warm up
Leg extensions to warm up more 6-7x10+
Squats 6x8-12 (working sets @225, kept it light it slow. Worked on the quad contractions)
Plate loaded leg press - stiff leg deads 5x10

My clothes were soaked.

icehog3
06-03-2016, 06:11 PM
Chest day yesterday, high rep inclines, medium rep flats, low rep declines. Used Psychotic and Vasky.

Incline 195, 215, 235, 255
Bench 225, 245, 265, 285, 245
Decline 275, 305, 325, 275/225ss
Machine Flyes 250, 265, 280, 295, 220

Back day today...varied my grip widths on barbell rows to hit the lats differently. Used War Juice.

Narrow grip barbell rows 205, 225, 245, 265, 285
Wide grip barbell rows 225, 255, 275, 295, 225
Neutral grip pullldowns 200, 220, 240, 200
Dumbbell rows 135 x 2 sets

Adriftpanda
06-03-2016, 08:24 PM
Hey! Stop copying me.

Chest yesterday today

Flat bb (surprisingly strength was good, even on 4 hours of sleep)
Incline DB press
Cable flies
Hammer strength flat press

Back today. Felt really good, considering I was running on 3 hours of sleep.

Weighted pull ups - seated v grip rows
Reverse grip bb row w/drop sets
Wide grip pull down
Seated row machine - single arm cable pull downs

Back was on fire, going to eat dinner and knockout for a while.

icehog3
06-03-2016, 08:45 PM
Hey! Stop copying me.

Chest yesterday today



Did you invent a time machine? :D

Good workouts, Brother...now get some ****in' sleep!

icehog3
06-04-2016, 04:27 PM
Light and fast shoulder workout today on some old-school NO-Xtreme/

12 sets of seated military at 135 for 208 total reps
6 light high rep sets of upright rows, and that was that.

hwgoesit
06-04-2016, 04:35 PM
Just starting to get back into it. Been away too long.

icehog3
06-05-2016, 11:08 AM
Kick ass, Gerard. :tu

hwgoesit
06-05-2016, 07:47 PM
Thanks! I've lifted all my life, it's just light weight these day though. Still thoroughly enjoy it. There is nothing better for stress relief and clearing my mind then the gym. It's always been as much mental health as physical for me.

icehog3
06-05-2016, 08:38 PM
Every reason is a good reason, Gerard. :tu

Skullcrushers 95, 105, 115, 125, 135, 145, 125
Cambered bar curls 125, 135, 145, 155, 135
Pushdowns 95, 105, 115, 125, 135
Preacher curls 145 x 6 sets

Adriftpanda
06-05-2016, 09:42 PM
Nice, G. Are you training at a gym? We should go train sometimes.

Quick shoulder day.

Fasted Hiit on the treadmill

Bb OHP press 4x5
DB side delt raise 8x10-14
Cable upright row - front plate raise 4x8+

swingerofbirches
06-06-2016, 01:46 PM
HT back today ... i'm gassed :)

icehog3
06-07-2016, 03:00 PM
International Chest Day, lowered the weight and upped the reps a lil bit.

Bench press 215, 235, 255, 265, 275, 285
Incline bench 205, 225, 235, 245, 185
Decline Bench 275, 295, 315, 275

That was it, I was gassed.

Adriftpanda
06-08-2016, 01:56 AM
Solid training today. Legs. I think I love training them again.

Bike to warm up knees
Leg extensions 4x10+ to warm it up more

Front squats 5x5
Close leg press - stiff leg deads 6x8-12
Lying leg curls 4x8-15
Cable crunches, did them standing so it hits as a back extension too
Some dumb useless calve work for fun.

I was gassed

NeuRon
06-08-2016, 06:13 AM
hey guys.. I haven't been on here in a while :(
my computer died so ive only had my phone, and my sausage fingers don't fare too well with navigating on that thing. lol

hope everybody has been well!!.. I should have a new computer next week or so.. bleh..

icehog3
06-08-2016, 11:19 AM
Glad everything else is OK, Ron.

Felt tired this AM, decided to take an unscheduled day off today and will try to get in a double tomorrow before work.

Adriftpanda
06-08-2016, 01:54 PM
Shoulders and some trizz today.

Seated side delt raise - front delt 4x15-20
Seated military press 4x10
Behind neck pull down focusing on my traps and rear delt 4x12-15
Rear delt flies 4x15
Upright row 5x10

Reverse grip extensions - push down 4x12
DB overhead extensions 3x15

icehog3
06-09-2016, 03:09 PM
Didn't get through my double today, but got 100% better of a back workout then I would have yesterday. Shoulders will get a pass this cycle as I have tris in the mix tomorrow, and chest Saturday if I skip my scheduled day off.

T-bar rows 225 x 23, 250 x 17, 270 x 11, 295 x 6, 270 x 11
SS T-bar 225 x 16 BOR 225 x 9
Bent Over rows 265 x 8, 285 x 6, 225 x 14
Pulldowns 200 x 14, 220 x 13, 240 x 10, 200 x 15
Dead hangs 3 sets to failure

swingerofbirches
06-09-2016, 05:53 PM
Hey fellas ... been a little while for me ...

Time to cut some fat so i'm back on low carb for a few months. Shooting for 3mo so i have a month to reverse diet before we head out on the road for Austin and the F1 race. :)

So in addition to the diet i've been doing hypertrophy for a couple of weeks now.

Today was supposed to be HT arms but my elbow has been a bit naggy since starting HT so i laid off the tricep stuff and only did 2 exercises. Did 5 bicep exercises for a billion reps lol
I started today out by doing 5x5 squats @ 135 and had NO back trouble. So that's super encouraging. The weight felt light (as it should) but the real goal was form and to be pain free by the time it was done. Mission accomplished. I'm planning on doing 5x5 squats twice per week and just taking 20lb jumps per week until i'm back up to repping 405.

Tomorrow is some bench press and some deadlifting. I'm to the place where 500 comes up pretty smoothly every time but I've really been focusing on my DL form so I started doing 5x5 @ 315 last week, shooting to increase by 20lbs/wk. Pulling once from the floor and then once from a 6in rack pull. I've gotten myself a nice little routine going pre-pull and it's helped me a LOT when it comes to locking my lats in and really making the motion about driving my hips through. Excited to see how far this takes me and what i'm pulling by the end of the year. :)

icehog3
06-09-2016, 07:24 PM
Sounds like a good plan for success, Charlie! :tu

swingerofbirches
06-10-2016, 12:07 PM
Chest today ... started out with 5x5 flat bench then moved on to hypertrophic incline bench, flat dumbbell bench, cable flys, cable inclines, cable declines and then a tricep burnout superset. Gassed! Most blasted my chest has felt in a long time! PLAMF

icehog3
06-10-2016, 03:06 PM
Nice, Charlie! :D

Cut myself short on time, quick arm workout.

Skullcrushers 95, 115, 135, 155, 175
Pushdowns 175, 155, 135, 115, 95
Cambered bar curls 145 x 4 sets
Preacher curls 160 x 4 sets

swingerofbirches
06-10-2016, 06:27 PM
Looks like a good enough session to get PLAMF, Tom :)

icehog3
06-10-2016, 11:44 PM
Looks like a good enough session to get PLAMF, Tom :)

Didn't have the gas I wanted on bis, Charlie, but if every day could be our best day, we'd all be Ahnold. :)

icehog3
06-12-2016, 03:15 PM
Back day, pretty unmotivated when I got to the gym. Went heavy on the first exercise to get my head into it, then upped the reps the rest of the way.

Bent over rows 245, 275, 295, 315, 325
T-bar rows 250 x 4 sets
T-bar/Bent over Supersets (varying weights and which movement first) x 4 sets
Cable rows 260 x 3 sets, 220 x 1 set

swingerofbirches
06-12-2016, 06:24 PM
Good work Tom. As you wel know, some days it's just about doing the work.

Deadlifts and back for me as well ytrdy and a run with the wife today.

icehog3
06-13-2016, 12:25 AM
How's the injury, Charlie? Deads going well?

area51
06-13-2016, 03:29 AM
Hit squats tonight 315 3x5, I'm starting my strength routine again. I'm curious to see where it will go.

Adriftpanda
06-13-2016, 05:34 AM
Nice work fellas.

Wheels today. :)

swingerofbirches
06-13-2016, 12:52 PM
Good work guys!

Back feels like it's responding reasonably well to lower weight & focus on form. Definitely still not awesome but the pain has decreased a lot.

SMASHED shoulders today ... Heavy OHP followed by a TON of HT/volume. I'm gassed!

icehog3
06-13-2016, 03:16 PM
Good stuff Ken, Huy and Charlie. :tu

Shoulders for me as well.

Pre-fatigued with rear delt work, those puppies were en fuego.
Presses....good strength, endurance really crapped out about the 6th set after the rear delt work.
Finished with barbell shrugs up to 405.

Good day, short, heavy and intense.

Adriftpanda
06-13-2016, 08:04 PM
Wheels, felt like I needed a wheelchair to leave the gym.

icehog3
06-13-2016, 09:17 PM
Wheels, felt like I needed a wheelchair to leave the gym.

:ze :tu

bonjing
06-14-2016, 12:05 AM
Forgot my check in Friday after tooth removal. Felt gassed in the morning so just did some general light lifting chest and bicep.

Afternoon hit then did a light warm up. Felt good lifting a set of 45's easily again.
Incline 10x3
Steeper incline 2x3, really couldn't get the bench under so I was straining my shoulders getting the bar of the rack
Flat wide grip 12x3
Regular flat 8x3
Narrow 6x3
Dumbbell flys 10x3
Incline flus 10x3
Cable flus 10x3

Dumbbell curls 10x3
Hammers 10x3
Reverse easy bar 10x3

Tweaked my back while doing some house work so light chest and legs this morning. And got to go home early so pulled a lazy boy this afternoon.

icehog3
06-14-2016, 09:33 AM
That chest must be singing after all that, Greg! :tu

swingerofbirches
06-14-2016, 05:30 PM
Good work Tom, Huy & Greg.

Ran tonight with the wife .. earlier today I did some rack pulls at light weight and for volume mainly to focus on form and work on the grip strength. 3x10 @ 225 / 3x5 @ 315 / 1x3 @ 405 and then shrugs at 3x15 @ 225. Finished up with 3x100 of battle ropes.

One full week into low carb again and i'm down a few lbs so the cut is officially on. :)

icehog3
06-14-2016, 07:29 PM
CLAMF! :D

Arms today, really blasted tris, and repped bis at a medium weight on preachers.

Adriftpanda
06-14-2016, 11:55 PM
I saw an IHOP commercial and wanted some pancakes... So I made some protein pancakes. :)

Back day, along with everyone at the gym.

Single arm front pull down
Seated cable row
Wide grip pull down - stiff arm pull down
Bent over bb row (light wright. Did these close grip)

Single arm preacher curl 6263x72636 or at least it felt like it.

icehog3
06-15-2016, 02:03 AM
Single arm preacher curl 6263x72636 or at least it felt like it.

Manimal!! :D

Adriftpanda
06-15-2016, 01:58 PM
Little shoulders and arms today, didn't want to go too long.

Standing Arnold press
Seated cable press
Cable side delt raise
DB side delt raise

Skull crushers - incline DB curls
Tri kick back - standing DB curls

icehog3
06-15-2016, 02:45 PM
Very nice, Huy. :tu

Off day today.

swingerofbirches
06-15-2016, 08:50 PM
Good work Huy!

Did arms today and did the last superset on a 10min timer doing continual rotation between tricep extensions and cable curls, every set to failure and I used BFR (blood flow restriction). Hoping that adding this in will help my elbow heal up a little bit faster and building more muscle certainly wouldn't hurt :)

Then some cardio with the wife tonight before hot tub!

icehog3
06-15-2016, 11:23 PM
"Cardio", Charlie? You little devil! :D

swingerofbirches
06-16-2016, 08:24 AM
For what it's worth, I don't wanna do cardio lol

But I need to drop some more fat so I have to do cardio now, for my sins :/ :D

bonjing
06-16-2016, 09:49 AM
Last days at the gym, closed for 3 weeks for construction. Time to hit the trails, at least it's not hot yet. I could always be let in but our facilities guy said that I don't want to be in there because of the chemicals that they're going to be using.

Back and biceps tuesday and shoulders and tri's yesterday.

icehog3
06-16-2016, 02:37 PM
Enjoy the trails, Greg.

International Chest Day, high rep low weight day.

Inclines to 245 6 sets
Flat bench to 245 4 sets
Super sets machine flyes/incline 250/165, 265/165, 280/165

Adriftpanda
06-17-2016, 08:07 PM
Trails? Sounds kind of fun actually, but not this weekend. It's suppose to be in the 90s!

Chest days are the best days. We use to sip protein shakes when we thirstay - biggie smalls

Flat bench 5x5 didn't go too heavy, worked on explosion
Incline alternating DB press
Seated cable flies - cBle presses 5x10-12 (burned like a mothafatha)

Single arm cable extensions
Over head cable extensions
DB kick backs

icehog3
06-18-2016, 11:22 AM
Nice wotk, Huy!

Back yesterday, really short workout but my lats felt gassed so it musta been ok.

Wide pulldowns 180, 210, 240, 250, 260, 270, 220
Bent over rows 225, 245, 265, 285, 245
Close grip pullups 3 sets to failure

Adriftpanda
06-18-2016, 05:29 PM
Low carb last two days, been a struggle, especially today's leg training.

Leg extensions to warm up
Front squats 5x5
Plate loaded squats 4x15
Lying leg curls 4x15
Leg extensions 3x15/20

icehog3
06-18-2016, 07:28 PM
Shoulder day today, lots of reps

Seated military press 155 x 4 sets, 165, 175, 155, 185, 145
Machine rear delts 115, 145, 175, 130
Close grip shrugs 245, 275, 295, 325, Drop set 325/275/225

swingerofbirches
06-19-2016, 05:27 PM
Good work fellas.

I hear ya, Huy. I know all too well the difficulties on training low carb for the first week or two. I've been insanely gassed the last couple of days. I was so beat today at the gym trying to do shoulders and bis that i'm considering taking a deload week. Haven't done a full deload week since idk when ... but my body is all banged up from my elbow to my back to my shin split. Might need to recover a bit this week.

Adriftpanda
06-19-2016, 06:54 PM
Wanted to get a back day in before game 7 and an early Father's Day dinner.

Pull ups 10x10
Landmine row 6x8-10 w/drop sets
Neutral grip lat pull down 4x10

Ez bar cable curls 3x10 focused on the negative
Preached curls 4x10
DB curls 4x10-14

icehog3
06-20-2016, 10:32 AM
How 'bout them Cavs? ;s

Arms yesterday, skullcrushers, pushdowns, cambered bar curls, preacher curls.

Off day today, then I will train my whole body over two days. Then 5 days off, my first long break since March.

bvilchez
06-20-2016, 12:01 PM
First time hitting the gym today in a LONG time. Started with legs today...barbell squats, leg curls, leg press, calf raises, and leg extensions. Always do 2 sets of crunches after each workout as well.

I'm not looking forward to tomorrow and the day after.

GTsetGO
06-20-2016, 01:39 PM
So i had a bad weekend. Our latest weight loss challenge ended Friday and I WON!!! WOO HOO.

So I took the weekend to celebrate. No gym. Ate really bad. lol

But I am back at it tonight.

bonjing
06-20-2016, 03:01 PM
First time hitting the gym today in a LONG time. Started with legs today...barbell squats, leg curls, leg press, calf raises, and leg extensions. Always do 2 sets of crunches after each workout as well.

I'm not looking forward to tomorrow and the day after.


Good luck when you're on the "throne" :r

icehog3
06-20-2016, 03:16 PM
First time hitting the gym today in a LONG time. Started with legs today...barbell squats, leg curls, leg press, calf raises, and leg extensions. Always do 2 sets of crunches after each workout as well.

I'm not looking forward to tomorrow and the day after.

What a way to start back, Jay! :hn

Congrats on the win, Rob. :tu

Adriftpanda
06-20-2016, 09:07 PM
Eabod, Tom.

Toms favorite day.

Standing Arnold presses
Seated military press
Bb side delt raise
DB side delt raise 10x10
Cable upright row - cable front raise 4x8-12

Reverse cable push downs - cable push downs
DB overhead extensions

icehog3
06-20-2016, 11:08 PM
Eabod, Tom.



Only if Lebron's is in there. ;)

Chest and legs tomorrow....then hockey. Yeehah! :lr

Adriftpanda
06-21-2016, 05:02 PM
When you coming down, clown?

icehog3
06-21-2016, 05:47 PM
Be in San Diego Thursday, and at Doug's on Friday. You?

Got up early, did legs, chest, shoulders and tris. Shoulders went really well considering a did a lot of reps on flat bench, maybe the warm-up helped? Tris were basically gassed by the time I got to them, but I'm sure I did some (positive) damage.

Only back and bis now for tomorrow....unless I throw in some more tris for a laugh.

Adriftpanda
06-21-2016, 06:49 PM
I'll see you on Friday. I have to work at 3am Saturday morning so I can't stay long at Dougs. I'll be there all day Saturday though.

Chest and arms with my brother.

Cable flies - cable press 4x
Incline alternating DB press 6x

Reverse grip push downs - push downs 4x
Bb curl (in the squat rack :)) 3xfailure + 2 drop sets
Dip machine - reverse grip curls 4x
Cable extensions 3xfailure + drop sets

icehog3
06-21-2016, 07:09 PM
Nice lift....look forward to seeing you. :)

icehog3
06-22-2016, 08:27 PM
Last workout before vacation. Supposed to be back and bis. Had a great back workout with heavy high rep sets of bent over rows and cable rows. Bis...I was gassed. Put 125 on the cambered bar, picked it up and put it back down. Did a couple light sets of preachers and called it a day. Now a week off the PWO, supps and weights. Should be hungry to get back on Tuesday.

icehog3
06-22-2016, 08:27 PM
You guys keep those weights moving for me please! :ze

swingerofbirches
06-23-2016, 12:41 PM
Have a great vacation, Tom!

Did conditioning workouts Monday - Wednesday ... i'm exhausted and banged up so i'm taking today off. Gonna try to get a nice nap in later. :D

GTsetGO
06-23-2016, 05:02 PM
Well, I got back on the house this evening after taking about a week off. My body needed.

Ran 3.2 miles this evening and took q minutes off my time. Guess the rest did me good.
Posted via Mobile Device

Adriftpanda
06-23-2016, 06:05 PM
Nice leg day before our big herf this weekend. I made it up for you Tom.

Stair master to warm up 5 min
Leg extensions to warm up 5x10ish
Hack squats 6x8-12
Squats 7x8-10 w/drop sets
Standing hamstring kick back machine 3x15

That's a wrap.

NeuRon
06-24-2016, 07:00 AM
morning guys! I finally got my new computer and im glad to be back! missed you humps!

did arms yesterday and if my delts feel unstiffer after work, then delts today :)

DBall
06-24-2016, 07:30 AM
Another small PR bump on deads today... did 295, which went up way easier than expected, so went up to 305. I think that is exactly double my body weight these days. Previous PR was 300, so, not a big bump, but cool nonetheless.

Adriftpanda
06-24-2016, 08:07 AM
Dan da man. Nice numbers brother, miss you. Wish you were here this weekend.

Going to try and get a nice pump in before the herf today.

Adriftpanda
06-27-2016, 09:46 PM
Legs today. Took the elevators down.

Adriftpanda
06-29-2016, 02:05 AM
Breast.

Heavy on incline bb 4x4
Hammer strength bench 4x12
Incline DB flies 4x12

Some tricep work.

Tom, stop slacking

icehog3
06-29-2016, 10:57 AM
I got in at 4AM Tuesday morning, so yeah, Huy, some slacking. Heading in in 15 to start making up. :D

Adriftpanda
06-30-2016, 02:31 AM
Nice excuse, knucklehead.

Back day.

Super set. Wide grip pull ups - reverse grip lat pull downs 5x8-12
Seated wide grip row - kb rear delt flies 4x8-10
Bent over DB row 3xFailure
Hammer strength front pull down 3x12-15

Zot curls 4x10
Preacher machine curls 5x10

icehog3
06-30-2016, 12:19 PM
Knuclehead? Why I oughta.... :lr

Breasts yesterday....light inclines, heavy flats, heavy declines, light flyes.

Hockey last night, insomnia after, looks like I'll pull a double tomorrow. I know, I know. Knucklehead.