Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Adriftpanda]

Took like 2 naps today and said no to the gym... That didn't happen.

Single DB press
Seated DB press
DB side delt raise

Lying DB curls
Dips

[swingerofbirches]

Squat, bench & OHP 5x5 today.

Good work fellas. Nice PR Dan.

[icehog3]

Back today. Felt nauseous, tweaked my lower back, but still had a pretty decent workout.

[Adriftpanda]

You're a trooper. Hope it gets better, fast.

Front skwaats 5-6x5-8 to "warm up"
Working sets 5x3

Bench 5x4-5 working sets

Bulgarian split squats 6x10

[icehog3]

Bulgarian! You mogul! :D

Lower back feels a little better, gonna give it a go today.

[Adriftpanda]

Not sure for me... Watching Mason cause Staci has to see a few patients to see on a Saturday.

[icehog3]

Back was good yesterday, did shoulders and arms.

Off today, legs and chest for an Independence Day workout manana.

[Adriftpanda]

I'm so tired, may even take another day off. Tired or lazy, whatever you wanna call it.

[icehog3]

C'mon, Huy, a couple shots of Hemo-Shock and you should be ready to go!

Off for a legs and breasts extravaganza.

[Adriftpanda]

I did take 1.5 of psychotic.

Back day.

Deadlifts 7x7
Wide grip pull down
Seated cable row (alternating)
DB pull overs

Preacher machine curl
Zim curls

[icehog3]

Nice!

Today is a War Juice, back day for me.

[GTsetGO]

my week so far.

Monday - chest day - 1.5 mile run

dumbbell bench press 60x10, 80x10, 80x10
dumbbell incline bench press 60x10, 60x10, 60x10
dumbbell fly 40x10, 40x10, 40x10
barbell bench press 155x10, 125x6, 125x4
barbell incline bench press 65x10, 65x10, 65x10
machine fly 125x10, 125x10, 125x7

Tuesday - arms - 3.2 mile run

barbell curl 60x10x3
dumbbell incline curl 60x10x3
dumbbell alternate curl 50x10x3
bicep curl machine 95x10, 110x10x2
bicep curl machine reverse grip 65x10x3
Wide grip barbell curl 50x10x3
dumbbell palms down wrist curl 30x10x3
dumbbell palms up wrist curl 40x10x2, 40x20

Today - triceps - run this evening.

Dip - 10x2, 8x1
cable rope biceps pushdown - 70x10, 60x10x3
skull crusher - 50x10x3
machine triceps extension - 65x10x3
dip machine - 145x10x3
cable standing triceps extension - 50x10x3
bench dip - 10x3

[icehog3]

Good week, Rob. :tu

Crazy Asian chick on the ****in rack again, so I did me some quads and some tris. Wasn't happy about it, though. Shoulders, bis and hammies manana if I have enough time.

[Adriftpanda]

How effing dare you call my aunt crazy.

Been going back to some powerlifting style training last few sessions.

Legs today.

Pause squats 3x3 @315. I was surprised I was able to go this heavy with no belt, no knee sleeves. Pause for 3-4 seconds

Pause squats 5x4 @205 for 5 seconds

Lying leg curls 3x12-15

Walking lunges 3xfailure BW

[icehog3]

If you were related to this chick, Huy, you'd kick your own ass. :r

BW lunges to failure? UGH. :hn

[Adriftpanda]

Well, the last set was at least lol

[Adriftpanda]

Toms favorite day.

Worked on some light snatches to warm up.

Single DB press 5x5 worked up to 75lb, my lats were a little shot still. But the weight felt nice.

Behind neck OHP 4x8

DB side delt raise 5x15-10

Side delt raise machine 4x10+

Superset arms because I was running out of time.

Seated drag curls - DB skull crushers
Cable extensions - cable curls
Preacher machine - dips

Making talapia fried rice. This is my go to meal i eat at least 3x a week.

[icehog3]

Toms favorite day.

Worked on some snatches


Damn straight, Huy!

Tilapia is very bad for you, I read it on the internet. :rolleyes:

Shoulders and bis today. Got in a good one, and now I get manana off. :D

[Adriftpanda]

Couple days off did wonders to my bench.

Hit alternating DB press 5x5 @110
Seated fly machine 5x10
Dips 5xfailure
Cable flies 3x12-15

[icehog3]

Where have I been?

Chest and quads Saturday, back and hammies Sunday, shoulders today. Finish off with arms tomorrow and take Hump Day off.

[Adriftpanda]

Intermittent fasting this week. I was suppose to eat around 10am but decided to do legs instead. Not the best idea.

Worked on some snatches for a bit

Front squats 3x4
Pause front 4x4
Hack squats 5x10
Seated leg extensions 6x10-15

[bonjing]

Back at it yesterday. Did a 2 mile jog in the morning. Then a little chest work and leg work in the afternoon. Gym repairs are still not finished and by the looks of it it's going to take longer than three weeks to complete.

[icehog3]

Worked on some snatches for a bit



I usually wait until after the gym, although there is this one redhead.... :sl

Off day today, going to try and train 8 in a row starting tomorrow before I go and visit the mass of phatness. :D

[Adriftpanda]

I thought you had a thing for that crazy Asian lady?

Good job, Greg.

Toms favorite along with some tricep.

Upright bb 5-6x8-15
Seated Arnold DB 4x8-12
OHP 5x4-5
Bb side delt raise 4x12-15

Some tricep work.

[icehog3]

Good work, Huy.

Woke up tired, decided I'd do a double tomorrow and slept in.

[Adriftpanda]

17 hour fast and then trained some legs, I was gassed.

Leg extensions to warm up 2x12
Squats: 4x6, then did x2 @365 for 4x
Pause squats 4x5 @225 for 3-5 seconds
Leg extensions 5x10-12

DoneZo!

[GTsetGO]

had to take most of the week off. both calves cramped up tuesday while running my 3 miles. Then i tweaked my back on wednesday. So i have been taking it easy.

[icehog3]

Feel better, Rob.

Hit back and shoulders yesterday, pretty basic stuff....T-bar rows, bent over rows, pulldowns, military press and rear delts. All heavy, mid-range reps.

Quads and bis today, heading there shortly.

[Adriftpanda]

Solid chest day.

Worked up to 260 on bench for triples

Flat bench 4x5 @225 and then 4x3@260
Flat DB flies 5x8-12
Incline hammer strength press 5x10ish

Did some Shawn Ray tris: straight bar reverse push downs - push down 5x10

DB overhead extensions 3x12-15

[icehog3]

Very nice, Huy. :tu

Headed in for some breast myself.

[Adriftpanda]

Back day. First time in a long hitting deads, heavy. Worked up to 405 for a couple doubles.

Deads 3x5 @335, 2x5 @ 355 and then 3x2 @405
Chest supported t bar 4x10-12
Wide grip pull downs 5x8-14
High Lat pull down machine 3x12-15

Some cable curls and standing ez bar curls to finish it off. Back felt great, we will see tomorrow.

Light leg work tomorrow.

[icehog3]

Chest today, did a light rep day with decreasing rest. Great pump.

10 sets of bench at 225
6 sets of incline at 185
Machine flyes 235, 250, 265, 220
3 sets of decline at 225, 275, 225

Nice back day, Huy, I'll try and do you proud tomorrow. :tu

[bonjing]

2mi jog yesterday morning.

Afternoon:

Barbell sets 135x3 + resistance bands, wide/normal/narrow
Incline 135x3
dumbbell flat 30x3
cable fly's upper/lower 35x3

squats and dead 185 plus resistance bands.
Monster walk with resistance band and some other walks.
Some other machine that works inner outer thighs and the back and front.

What's the difference between using a trap bar versus a normal bar for deads? Seems like it's easier to do a dead on the trap for me, also it seems like I have better form on the trap bar too.

[icehog3]

Is a trap bar a bar with a neutral grip, Greg?

[swingerofbirches]

Trap bar is the one that's almost like an oval around you so you grab it like you would to do farmers walks (don't know if that's what you meant by neutral or not :) ).

Hit legs today ... fun, as always

Haven't been around in a little while so a tiny update ... i've been cutting for the last 6 weeks or so and i'm down to 259 ... first time being in the 250s since i was on my way up lol

[bonjing]

Trap bar is the one that's almost like an oval around you so you grab it like you would to do farmers walks (don't know if that's what you meant by neutral or not :) ).
l

This

This thing:

http://www.totalstrengthandspeed.com/fat-bar-trap-bar-2

[icehog3]

Trap bar is the one that's almost like an oval around you so you grab it like you would to do farmers walks (don't know if that's what you meant by neutral or not :) ).

Hit legs today ... fun, as always

Haven't been around in a little while so a tiny update ... i've been cutting for the last 6 weeks or so and i'm down to 259 ... first time being in the 250s since i was on my way up lol

That's exactly what I was thinking, Charlie and Greg.

Charlie, congrats on the 250s and welcome back.

Fast and heavy back today, was a race between whether my lats or my grip would fail first each set. :r

Bent over rows 205, 235, 265, 285, 305, 265, 235
T-bar rows 270, 270, 225, 250
Cable rows 240, 260, 260
Pullups 3 sets to failure

[Adriftpanda]

To answer your question, Greg, about trap bar vs straight bar for deads:

Obviously by looking at the two bars, the grip position is going to be different. You're going to generally lift heavier using a trap bar. Using a trap bar usually will help you stabilize you position rather than a traditional straight bar. By stabilizing your core, it will take a lot of the load off your lower back.

[Adriftpanda]

Had a pretty crap day. Wanted to get some good training in tonight to change my mood. The cigar at night helped too :)

Warmed up the legs with seated extension 3x12-20 - waking lunges

Front squats 5x5@235 (kept it fairly light with shorter rest time)
Plate loaded hack squats 4x12 w/drop sets
Stiff leg deads 3x10
Lying leg curls 4x12

[icehog3]

Nothing like squats and cigars to better your mood, Huy. ;)

[icehog3]

Good shoulder work out today, felt strong, good energy, pain only medium.

Seated military press, rear delts, one armed dumbbell press.

Next rack over was a 19ish brunette, she has a skinny but tight body and wears next to nothing. She was doing some pulls from just below waist high, just leaning back until the bar was 6 inches above the pins, then slamming it down. Maybe 20 reps a set, from 95 up to maybe 115 pounds. Made so much ****ing noise we could all hear it with our headphones on full blast. Closest I've come to punching a chick anywhere but her whiskerhole in a long, long time.

[Adriftpanda]

Was she hot at least?

Tom Day.

Push press behind neck 5x5
Standing single Arnold presses 4x5
Upright row 4x8+
DB side delt raise 3x45

Of course some arms too.

[icehog3]

She was hot, Huy, but all we could all do was roll our eyes, she made more noise than anyone I can remember in a long time. Might have been less annoyed if she was screaming in my ear. ;)

[swingerofbirches]

That's the worst, Tom. Hate it when people make a spectacle of themselves.

I got in a pretty solid arm day yesterday and finished up with some core work and a little cardio.

A buddy invited me to lift back with him on sunday so that kind of throws off the rotation i typically follow ... so maybe today i'll just add a strength day and do bench, OHP, rack pulls and some box squats with none of the typical accessory work. We shall see.

Happy Thursday everyone!

[bonjing]

Tuesday was just some shoulder and bicep work. Yesterday was lazy day, 6 cups of coffee and still just went home and slept. Another 2 mile jog around the campus this morning. After work will be the some back and tri work.

[icehog3]

Good work, Charlie and Greg. Get a couple in for me over the weekend, I'm training legs and arms today and then 4 days off the gym for me.

[icehog3]

Great, long last day in the gym. Leg press, hammy curls, barbell curls, cambered bar curls, preacher curls, close grip bench, cable pushdowns, 4 sets of pullups. Mid 90s and high humidity in the gym, I was soaked by the end. Psycho girl was there again, but she was quiet. She's much hotter when she's quiet. ;) :r

Tear it up this weekend, Men. I'll be back at it Tuesday.

[Adriftpanda]

Give Vinny a nice ass grab for me. Tell him that's from The HK

Off today, body needs it. Going to have a couple smokes with the local OC guys

[icehog3]

Give Vinny a nice ass grab for me. Tell him that's from The HK



My pleasure. -(P

[icehog3]

Tear it up this weekend, Men. I'll be back at it Tuesday.

Guess not. :r :lr

International Chest Tuesday, see yens afterwards. :ze

[Adriftpanda]

No, I did... Just lazy to post. I did take a day off yesterday because my hamstrings were still sore.

International push day:

Behind neck push press 5x4
Single DB press 5x5-6
Cable press 5x12
Bb front raise 5x10-12

Dips - plate side delt raise 4xfailure

DB overhead extensions 3xfailure
Flat bar cable push down - reverse push downs 3x20

[icehog3]

Very nice, Huy!

Went light for reps on first workout back today....Bench to 265, vertical bench to 275, incline to 205.

[swingerofbirches]

Went for a run ytrdy.

Today is arms and some HIIT.

[icehog3]

Howdy, Charlie!

Back coming up, and a hockey game tonight.

[icehog3]

Barbell rows 205, 235, 265, 285, 315, 235
T-Bar Rows 250, 260, 275, 225
Cable rows 260, 280, 295
Super wide pulldowns 200, 220, 240
Pulldowns 200, 220

[Adriftpanda]

International back day?

Deads. 5x5 beltless @365. Only real highlight
Seated wide grip rows 5-6x8-10 forgot how many sets
DB row 4x6-8 @130 DB. Heaviest DB there. Grip kept giving out
Pull ups 5x8ish?

Zot curls 4x10-14

That's all... Came home to cook dinner, thinking it wouldn't take long. Didn't have my post workout because the instructions for this dinner company said it would take 30 min.... Bullshit. It took almost 1.20. I was pissed.

Cigar time. Tom, virtually send me some more RA 225

[icehog3]

Cigar time. Tom, virtually send me some more RA 225

Soon as I get some. ;)

[Adriftpanda]

Wheels.

Front squats: worked up to 3x2 @315 no belt no nothin. 3x4 pause @250 3x5@190
Hack squats: I didn't count the sets but it was 6-8x10
Lying leg curls: 3x15 legs were jello

Did some cable crunches for fun :)

[bonjing]

Nice week for me. Went pretty heavy with low reps all week. I'm getting anxious to start pushing up over 200# again and getting heavier lifts all around. Still feeling a little something from the core, so I just have to listen to my body and stop being over anxious.

[icehog3]

Shoulders and arms today. Heavy seated presses and shrugs, heavy cambered bar curls and preacher curls, medium weight pushdowns and skullcrushers.

Wheels tomorrow after a late hockey game tonight.

[Adriftpanda]

Good job Greg, keep up the work man.

Hope the shoulder was good to you today.

Off day for me, taking my carbs down today, around 88-90. Playing around with carb cycling for the a bit. I can't wait till Sunday... 360g! I'm already planning for it.

[icehog3]

Good job Greg, keep up the work man.

Hope the shoulder was good to you today.

Off day for me, taking my carbs down today, around 88-90. Playing around with carb cycling for the a bit. I can't wait till Sunday... 360g! I'm already planning for it.

Mulas!! :D

[Adriftpanda]

MIL is making some sort of fancy cake thing tomorrow so I'll have about 100g of that. Save the rest for my oats and rice.

Push day. Killed it on OHP that it took away my bench lol

OHP 4x5
Flat bench 4x4-5
Incline DB alternating press 4x8-10
Standing Arnold press 4x8-10

Did some KB side delt raises for funnsies

Reverse grip push downs - push downs 3x12-15
Dippity dips 4xfailure

[icehog3]

Nice job, Huy, and I want some fancy cake thing stuff.

Legs today, heavy presses, light hacks (I usually never do them), and heavy hammy curls.
ICD tomorrow.

[Adriftpanda]

Good work, chief... ;)

I actually switched out leg presses with hack squats some time ago, I just get much more out of it. How'd it feel?

Since its high carb day, I think I'll hit wheels again.

[icehog3]

The hacks hit the quads in a completely different way....but they scare the chit outta me going so far below parallel. Legs will be sore tonight.

[icehog3]

ICD. Felt like sh!t (not just tired, like low blood sugar nauseous), so trained light, high reps, low rest, and actually got PLAMF.

Bench 10 sets @ 225
Incline 6 sets @ 185
Decline 5 sets @ 225
Dips 2 sets to failure

[Adriftpanda]

Go have a nice cheat meal.

My high carb day was pastries and some cookies with little oats or rice lol.

Wheels, pretty much same as last time.

Squats 3x5
Pause squats 3x5
Hack squats 7x10
Leg extensions 7x15

That's all she wrote. Hope you feel better, tom.

[icehog3]

We shall see today, Huy, it's back day. Good job on them wheels, Brother. :tu

[Adriftpanda]

Thanks bronacho.

Good back day. Didn't deadlift as plan because low bar squats had my back a little tight today.

DB row 4x12
Wide grip pull downs 5-6? X8-10
Seated high row machine 4x12 w a few drop sets
Bent over Bb row. Went really light @135, and hit it ultra slow. 3x20

Finished up with a couple bicep stuff.

[icehog3]

Nice job, Huy. :tu

Bent over rows 205, 225, 245, 265, 285, 305, 265
T-bar rows 225, 235, 250, 260, 225

That was it, pump was good, saved some gas for hockey.

[Adriftpanda]

Pretty solid chest day yesterday so I took an unplanned day off today.

Enjoyed some good food and went to see a movie.

Back at it mañana :)

Kill it, Tom

[icehog3]

Took an unscheduled day off myself, Huy, rotator cuff (Or at least where it used to be) has been kiling the last couple days. I'll hit it up manana regardless. Keep killin' it, Huy!

[Adriftpanda]

Couple days off was much needed. Back day was good.

Deadlifts 4x5
Wide grip pull down 4x8-12
Single arm hi row machine 4x10-12 w/drop sets
Pull ups 8-10x10

Did some arms

[icehog3]

Nice, Huy.

My rotator cuff is better today, but still pretty tender. Might just take off 'til Monday, but we'll play it by ear.

[Adriftpanda]

Yeah, no need to rush anything.

You do have legs... Just saying lol

[Adriftpanda]

Wheels. Back felt a little tight so took squats a bit lighter today.

Skwaats 7x5
Hack squats 4x12

Super set leg extensions - seated leg curls 3x12-20

That's all. Enjoyed some good Thai food afterwards.

How's the shoulder?

[icehog3]

Today is the first day it feels fairly normal, Huy. Haven't trained for like 5 days now, and took today off again as I had a game last night and another tonight. I will try to get my arse in the gym tomorrow, need to get back in the groove before vacation next week.

[Adriftpanda]

What's next week? Shack?

Had a pretty lame day yesterday. Push day. Everything felt heavy, couldn't feel anything. Decided to go lighter and hit some machines to try and get some good stretch.

Seated military press 4x8
Flat DB press 5x8ish
Hammer strength flat press 5x10
Seated cable flies 4x10
DB side delt raise - front plate raise 6x10ish

Did some quick triceps.

Debating if I should take today off. We will see.

[icehog3]

Yup, Shack starts mid-week next week.

Take today off, I did. :)

[Adriftpanda]

Light back day. No deadlifting. Took it nice and easy.

Seated single arm row 4x
Pull ups 10x
Roc it reverse grip pull downs 4x

Incline curls 4x
DB preachers 4x
Reverse grip curl 4x

Some abs too :)

[icehog3]

Light back day. No deadlifting. Took it nice and easy.

Seated single arm row 4x
Pull ups 10x
Roc it reverse grip pull downs 4x

Incline curls 4x
DB preachers 4x
Reverse grip curl 4x

Some abs too :)

:tu -(P

[Adriftpanda]

Short shorts day

Hacks squats to warm up because a couple thought it would be cute to take both the racks.

Hacks, just light to warm up 3x10-20

Front squats 5x3, then cardio front squats 2xAMRP
Plate loaded leg press (diff. Angle) 3x15
Stiff leg deads 3x15
Lying leg curls 3x15

Enjoyed some pizza for dinner. Wasn't Chitown style though :(

[Dave128]

Short shorts day

:np

[icehog3]

:np

:tf

[Adriftpanda]

Breasties. Not too bad, didn't go too heavy.

Flat bb 5x3
Incline DB 3x10-12
Fly machine 3x12
Weighted dips 3xfailure

Did some side delts in between sets as well, probably ended up doing more sets than normal.

Hit some triceps. DB overhead and some close grip v presses.

[Dave128]

:tf

I just want to see Huy in a pair of short shorts.

[icehog3]

:tf

I just want to see Huy in a pair of short shorts.

:tf:tf

[Adriftpanda]

Lol maybe tomorrow ;)

Had a good back training yesterday. Pulled some heavy stuff and after that, was just some isolation movements.

Deads 4x5
Wide grip pull down
Pull ups
Seated row machine

Some aaaams to finish it. Incline DB curls, ez bar curls.

Today, we celebrated some birthdays. Enchiladas, coblers, corn bread. Weird combo but that's what I was craving lol.

Enjoy Shack.

[icehog3]

Thanks Huy.....definitely need to get my head back in the game when I get back. :hn

[Adriftpanda]

Wheels, short shorts again. :)

Pretty much same thing. Lots of squats. Actually moved the weights fairly fast and easy today, having a couple good meals and pastries the day before helped ;)

[Dave128]

short shorts again. :) Lots of squats.

This requires video.

[icehog3]

Going in today for a workout before Shack, need to get back in the groove, hopefully this will help me get hungry to get back.

[Adriftpanda]

Pull day

Deadlift 4x5
single arm lat pull down
bent over row using db - love these, better than bb. contractions i get are so much better
pull ups 5x8-12
kb rear delt row

quick arms. bb curls. pyramid up and then back down.

[Adriftpanda]

I'm so lonely, hurry back, Tom.

[icehog3]

I'm here, Huy! :D

Now I am off to the gym to get big. :D

[Adriftpanda]

Wheels, solid training today.

Front squats
Pause fronts
Angled leg press
Leg extensions - Bulgarian split squats
Lying curls

[icehog3]

Did breasts Monday and back yesterday. Moderate weights both days getting back in the swing. Heading in to do wheels and delts shortly.

[Adriftpanda]

Got the pork shoulder in the slow cooker for some carnitas tonight.

Until then, push day. May focus a bit more on shoulders

[icehog3]

Got the pork shoulder in the slow cooker for some carnitas tonight.

Until then, push day. May focus a bit more on shoulders

Mulas. That is all.

Leg press, seated military press and skullcrushers today. Taking it slow this week, will amp it up a little next week.

[Adriftpanda]

I said carnitas, not al pastor! Damn that sounds amazing right now, al pastor mulas with a drizzle of pinnapple juice.

You fly, I'll buy, Tom.

[icehog3]

I said carnitas, not al pastor! Damn that sounds amazing right now, al pastor mulas with a drizzle of pinnapple juice.

You fly, I'll buy, Tom.

Get Dave Grohl to show up, and I am in.

[Adriftpanda]

Best I can do Dave Hoffman.

The carnitas turned out tasty. :)

Push day. My left shoulder felt a bit weird so I took OHP a little lighter than normal. Just did working sets of 135.

OHP 4x5 and then worked down from there
Flat bench DB 4x10+
Incline hammer press 4x10
DB side delt raise 5x12
Front raise using a bb
Cable presses 3xfailure

[icehog3]

Good day, Huy. Glad the carnitas were good, I might have to get some at Chipolte manana. ;)

Dave Hoffman is good peeps. But can he sing?

[Adriftpanda]

Guess what the special at work is, Tom... Yup carnitas mulitas, how ironic.

Quick back tonight followed by Oreo cheesecake from the Cheesecake Factory :)

Deadlift 5x5
T bar row
Seated wide grip row
Wide grip pull downs

Finished with some bb curls and zott curls.

[icehog3]

Mulitas and Oreos! :D

Off day today. I was tempted to go in as I am getting back in the groove, but thought it wise to stay with the 4/1 routine and not push it. At least not yet. :r

[Adriftpanda]

Off day for me too but I still went. Been doing 3-1 but decided to go today to switch it up.

Haven't really hit arms this week so I did squats and arms

Squats 5x3 for heavy working sets
Walking DB lunges 3x12 these killed me! Probably more than squats

Straight bar extensions - reverse grip extensions
Seated DB oh extensions

Reverse grip - regular grip curls using straight bar
V grip pull ups

[icehog3]

Very good, Huy. Looks like it's just tea for two in here right now.

Off to swell my breasts with blood. ;)

[Adriftpanda]

Yup. All good, our own banter.

Took today to enjoy food and cigars. Back at it tomorrow for chest. Shoulder feels better today but I will keep it moderate tomorrow and focus more on fly motion. Probably no OHP for a week, just to play it safe.

[icehog3]

Hope the shoulder feels good tomorrow, Huy....enjoy the food and cigar day.

I'm heading in for a back workout. Didn't have much muscular endurance on chest yesterday after all the time off, but I usually bring it on lat day.

[Adriftpanda]

It felt okay today, I didn't push it that much.

Chest and a little back since I may have to skip Tuesday.

Incline bb 4x8-12 @185, felt okay but I didn't want to push it for more.
Incline hammer strength 4x
Decline hammer strength 4x
Flat DB flies 3x

All pretty much 8-12 rep range.

Behind neck pull downs 5x
BB bent over row 3x
Pull ups 5x

[icehog3]

ame here. Still don't have the endurance back, hit only 12 sets.

Bent Over Rows 215, 235, 255, 275, 295, 235
T-bar rows 205, 230, 255, 280
Pullldowns 200, 220

[Adriftpanda]

Had 3 days off so decided to hit some wheels

Stiff leg using the hack squat machine 4x12 (awesome stretch)
DB lunges 4x10+
Front squats 4x4-5
Hack squats 3x10
Leg extensions 4x12-15

Finished off with some abs

[icehog3]

Good day, Huy. :tu

I had ICD yesterday and back day today. Wasn't particularly strong either day, but managed decent workouts both. Shoulders and wheels for me manana.

[Adriftpanda]

ICD

Flat 5x5 - 225 felt heavy, really heavy. I almost didn't finish
Hammer strength press 4x
Fly machine - dips 4x

DB side delt raise 6x10+
Bb front raise 4x

Hit some triceps to end it.

[icehog3]

Good breast day, Huy. :tu

Heavy leg presses
Light Military presses, super high reps
Heavy shrugs
Skullcrushers

[swingerofbirches]

Hey fellas! Been a little while :)

Looks like it's been a little slow in here lately. Hopefully everyone is doing well and still lifting!

I'll be participating in my first ever powerlifting meet on 11/12 so I'm actually in the third week of a shortened meet prep.

Today was a rest day but tomorrow is Deadlift and DL accessory day. :)

[icehog3]

Great to see you back, Charlie.....wishing you big lifts in that meet! :ze

I had a serious motorcycle wreck on September 4th and haven't been in the gym for 24 days. Hoping to be good enough to start back in another week or so.

[swingerofbirches]

I'm really sorry to hear that, Tom. I'm glad you survived and are recovering. I know you're nearly a month on from the wreck so it's a bit late on my part, but if there's anything I can do just lmk. I do live in the land of bourbon if you need some liquid medicine. :D

As far as big lifts at my meet ... thx for the well wishes! :)
I've been told a number of times now that since it's my first meet that I need to focus 100% on having fun. People keep telling me to just try to go 9 for 9 on my lifts rather than hitting PRs and to save the PRs for the next meet. Part of me is struggling with that idea but at the same time i'm squatting again for the first time in a really long time so the idea of going heavy (for me) but not opening with my maxes makes sense in that I don't want to snap my back up. I'd rather work into it slowly and still be squatting next year then try to squat something heavy and get all jacked up.

I'm hoping for the following ...
Squat : 315-365
Bench : 225-250
DL : 455-500

My gym total is north of the 1000lb club but I think for my first meet if i can just total over 1000 and NOT hurt my back I'll be happy.

[icehog3]

I'll be pulling for you while you're pulling, Charlie. :tu

Recovery is close to complete for me. Took 21 stitches over my left eye and a few more in the nose. I'll have a nasty scar, but my skull was thick. :D Sprained left knee and right thumb, no broken bones. Developed a staph infection in the leg, but that's under control now. Last hurdle, I had surgery Tuesday for a torn and partially detatched left retina, the surgery was successful and healing well. Hope I may be back in the gym for some light workouts late next week.

[swingerofbirches]

Squats are wreaking havoc on my lower back but i'm still plugging away. I'm heavily considering switching to a push/pull meet entry rather than full meet though. My bench is garbage and my DL felt decent last week. At least I know i could finish a push/pull lol

Hopefully you had a restful weekend, Tom, and are continuing to feel better!

[icehog3]

Sorry the back is giving you troubles, Charlie, but not surprised you keep it movin'. :tu

Going to see the eye doc tomorrow and find out how soon I can get back in the gym.

[Adriftpanda]

Bunch of girls

[icehog3]

Bunch of girls

Where? I need a couple.

Doc cleared me to go back to the gym. Have to see the face doctor tomorrow, so I will hit it Thursday. :wo

[swingerofbirches]

WOOHOO Tom!!! Hopefully your lift goes well and feels great!

[icehog3]

Yup, couldn't get there today, so looks like my first lift will be over the weekend, Charlie. That first one is always the toughest.

[Adriftpanda]

Tried to be brave and hit 225 on incline. For 5x5, nope, not close lol.

Overall good chest day. Hit 110db on flat for 4x10 though

[icehog3]

Good deal, Huy! :tu

[Adriftpanda]

Probably not smart that I did shoulders yesterday. Sore all over, from the day before when I hit chest. Break today, back at it tomorrow.

What kind of headphones do you guys use? I tried the Bose wireless soundsport yesterday. Probably the best wireless ones out there. Currently using the Beats wireless sport. It's good but I think I'll purchase a Bose

[icehog3]

First workout since the crash, I'm back in the groove. Chest, only did 11 or 12 sets, moderate weight. No ill effects. :tu

I'm not technically advanced, Huy, I use the Sennsheimer behind the neck wired headphones. Only ones I have ever used that stay on my misformed head. :r

[Adriftpanda]

Nice work Tom, ease back into it brother.

Wireless is the way to go. The cords just kept getting tangled and a hassle. I just throw the phone in my bag and good to go with my music

[icehog3]

I have a whole system down, behind the neck phones, cord in between my UnderArmour and my outside shirt, iPod in my pocket. Maybe I'll go higher tech when this iPod fritzes down the line.

Back day today, gotta remember to ease back in like you said, Huy, I tend to get goofy first back day. :r

[icehog3]

Didn't go crazy heavy on back, but did ramp up the intensity from yesterday. Went to 235 on bent over rows, 250 on Tbars, 200 on pulldowns and 220 on cable rows. Feeling better already, hope to be in the groove within a couple weeks.

[Adriftpanda]

Quick legs before a mini herf

Front squats, pause fronts
Hacks - DB stiff leg deads
Walking lunges, lots and lots of it

[icehog3]

Nice. Enjoy the herf, mini or not.

[bonjing]

Back at it after about 2 months off, I can make a fist again in both hands now. did something stupid at the gym that caused my hands to swell up and couldn't bend both middle fingers for a while :gary

Did a light jog to the gym, about 1/2 mile. Did some chest work and legs, then jogged down back to the office, another 1/2 mile or so. Almost cramped up on that last jog :r

[icehog3]

Glad you're back, Greg. :tu

[icehog3]

Pretty sore this morning after 2 days back. Did a light shoulder workout just to stay in the groove.

[swingerofbirches]

Awesome, Tom! Back in the saddle baby!

I box squatted today instead of free squatting and have 0 pain so that's a big plus!

[Adriftpanda]

Chest and some core work

Incline DB
Decline BB (first time doing these in at least a year)
Cable flies
Flat alternating DB

Some core work to cap it off. Cable crunches, weighted leg raises blah blah blah

Glad to see this thread alive again... see what happens when you get into accidents, Tom?! Everyone stops posting! Don't do that again

[Adriftpanda]

So another quick question discussion.

Anyway here use weightlifting shoes or pl shoes?

I wear chucks 90% of the time but for leg days I will use my Romaleos or my adipowers.

[icehog3]

I promise, Huy! :D

Nice workouts, Men, keep 'er rolling! :tu

[icehog3]

Wheels and guns today, fairly light on everything. Day off tomorrow, then start it up again Thursday and try to amp it up on Round 2.

[swingerofbirches]

Good stuff Huy & Tom!

Huy - I don't wear lifting shoes. I've actually been wearing Nike Metcon2's lately. Honestly, i bought em cuz i like the look not because i wanted to CrossFit lol. But that being said, they're honestly decently versatile shoes. I still usually DL and squat in socks but i've done it in the Metcons and it wasn't as bad as i thought it'd be.

Monday was squats in the AM and bench with a buddy in the PM. Ytrdy I just did some cardio to keep the hips loose. Today will just be a little more cardio since I have DLs on thursday.

[bonjing]

Got booted from the gym because of team workout yesterday, so I decided to go for jog around the block. It was a new environment and it was dark, missed a dip in the sidewalk and slightly rolled my ankle :fp2.

No jogging for me so I did some shoulder and bicep work this morning. Cleaned up the weight room between sets and reps. College kids are messy and they wonder why the director of athletics won't buy new equipment.

[icehog3]

Good stuff, Charlie and Greg. :tu

Spring through Fall, I wear 511 tactical boots to the gym. They have a mid high rise, and upper like a gym shoe.....and I can wear them to ride the motorcycle to the gym so I don't need to bring another pair of shoes with me. :r

[Adriftpanda]

Quick back training. A full day of carbs and not much protein. Felt nice and full while training.

Wide grip pull down - pull-ups
Front pull down machine - seated row
Single arm DB row
Stiff arm pull down - 1 set to failure

[icehog3]

Way to row (go), Huy!

Off for ICD in a few.

[swingerofbirches]

DL day and some supplemental back work for me today. Week 5 of this 6 week program but i'm feeling beat up so I wonder how i'll feel for that Week 7 1RM pull.

[icehog3]

I feel your pain, Charlie. Just do the best you can.

Felt like a wimp today doing chest. Gonna take a few weeks to get it back, me thinks.

[Adriftpanda]

Legs today. Felt flat and tired but a decent day.

Squats
Pause squats
Stiff leg deads using the hack squat machine
Single leg lying curls
Seated extensions - tried to get at least 120 reps in.

Hit some core after.

[icehog3]

Get it, Huy! :tu

[Adriftpanda]

ICD

Flat DB
Hammer strength ISO press
Incline fly machine
Seated cable press
Dips

After the DB press, everything was for higher reps with super slow contractions.

[icehog3]

Nice, Huy.

Back day today. Went a little heavier than last time, with a few more reps, so headed in the right direction.

[bonjing]

Didn't want to wake up today, I was too comfortable wrapped up in my blanket. Would have been kicked out by the Softball team anyway.

Yesterday Chest:

Incline x3
Flat x3
Laying fly's x3
cable flys for upper and lower chest x3

Legs,

Squats x3
Light dead's x3
Hip flexor machine all four directions x3

[swingerofbirches]

Good stuff fellas!

Box squatted yesterday. Worked up to a single @ 275 w/o pain so that's good news.

My bench continued to be the worst bench of all time lol.
I'm working a lot on form but i'm still rly weak at it. Today my top set was 205x2. My shoulder and elbow were feeling kinda banged up but none the less, that's pretty dang weak lol

[icehog3]

Good work, Greg and Charlie. Charlie, when I come back from stuff, my bench is always the slowest exercise for me to regain strength in. My bench today was pitiful, but I just stick with it, hoping it will get better over time the way it always has in the past. Never want to think this is finally the time age catches up and it never comes back. :r

[Adriftpanda]

ICD

incline db
hammer strength iso press
flat db flies
flat bench

some quick tris

single arm overhead extensions
shawn ray extensions - saw him doing these. using a straight bar - regular grip into reverse grip extension
dips

[icehog3]

Sounds like some good work, Huy. :tu

I have back tomorrow, at least I know I usually have good days on back day.

[swingerofbirches]

Good work Huy.

I hear ya Tom ... though i'm not as strong as you, back day is easily my most confidence inspiring day. Always leave the gym feeling good after a back session.

Today is an off day so i'll just do 15min on the bike and 15min on the treadmill, to keep the hips and knees loose.

Tomorrow is deadlift day! :)

[icehog3]

Enjoy the mostly off day, Charlie, get ready to kill those deads.

I'm off to the gym to row dem lats. :ze

[Adriftpanda]

I'm beat. Legs kicked my ass.

Front skwaats
Angled leg press
Single leg lying curls - single leg extensions
Walking BB lunges - f these. I almost hurled, seriously.

[icehog3]

That's an asskicker, Huy.

Bent over rows 185, 205, 225, 245, 265, 285, 225
T-bar rows 3 sets at 225 (left forearm cramping)
Pulldowns and Cable rows to finish

[Adriftpanda]

Nice work. Your sample goes out tomorrow,Tom.

My body was in a funk today. Had planned on hitting shoulders and some core work but my left bicep was sore, calves were sore and my mind wasn't into it. Napped for3 hours!

[icehog3]

Too funny, Huy, today was supposed to be shoulders for me as well, and I skipped the gym too. I'll toss shoulders in tomorrow or Saturday with other parts.

Looking foward to getting JAZZED, Man! :D

[Adriftpanda]

smashed shoulders today.

standing single arnold presses, worked up to 75lb for 4x
behind neck seated presses
bb upright row - think i hit 10 sets
db side delt raise - bb front raise

zot curls
bb curls - reverse bb curls
seated preacher curl machine

nice focus and good shoulder pump today. hope you smashed it too tom.

[icehog3]

I decided to throw shoulders into tomorrow's workout, Huy, but I did smash arms. Smashed 'em good. Glad we both did some smashin'! :D

[Adriftpanda]

Legs today: mainly in the squat rack.

Getting warmed up.

Gym DB: yo, how many sets you have left
Me: warming up, haven't even started
DB: how many sets?
Me: I don't know, may be a while.
DB: like how many sets is that?
Me: annoyed at this point* I don't know man, like 15 sets
DB: pshhh come on, bull
Me: you want to count my sets and reps? I'll be tired, so I won't be able to count

This guy is your typical gym douche. Slams all the weights and never reracks his ****.

So I literally worked up to 315 with incremanets of 10lb at a time to piss him off.

Squats - lots of it
Leg press
Good mornings

And finished off with some abs

[icehog3]

That's awesome, Huy! :D :lr

Chest yesterday and back today. Strength improving slowly, but endurance is coming along so I am encouraged.

Shoulders and legs tomorrow, think I'll do 75 sets on the leg press if there's any DBs around. :D

[bonjing]

This guy is your typical gym douche. Slams all the weights and never reracks his ****.


I'm not going to lie, I do drop my wights when doing laying dumbbell presses. I can't seem to master the roll up that my friend does even when using heavy weights. ;s But i do re-rack my weights. I thought that was just me being OCD about a clean gym. That's the main reason I hate working out in the school gym, no one keeps the place organized.

Some light work this week. Chest and legs yesterday and shoulders and biceps this morning.

Waking up so early in the morning sucks.

[icehog3]

I've dropped a few dumbbells in my day too, Greg, but like you, always rerack.

Put off shoulders until today, legs gassed me yesterday.

Delts, tris and bis today. Strongest and most endurance I've had on shoulders since getting back. Did good, but so gassed by the time I got to bis I just did some moderate preacher curls and some light barbell curls.

[Adriftpanda]

I'm not going to lie, I do drop my wights when doing laying dumbbell presses. I can't seem to master the roll up that my friend does even when using heavy weights. ;s But i do re-rack my weights. I thought that was just me being OCD about a clean gym. That's the main reason I hate working out in the school gym, no one keeps the place organized.

Some light work this week. Chest and legs yesterday and shoulders and biceps this morning.

Waking up so early in the morning sucks.

I'm going to punch you in your ****ing throat.

[icehog3]

I'm going to punch you in your ****ing throat.

Video please.

[Adriftpanda]

I have slammed a few myself but it was almost out of my control. Rack your ****, that's all and be respectful, don't stand right in front of me to do your DB shrugs.

Solid back and some tri day:

Pull ups
Close grip pull downs
BB row
Seated wide grip row
Single arm DB row (I do these without any leverage. Forces me to go slower and focus more on my last)

Shawn Ray straight bar extensions
Single arm DB overhead extensions
Dips

[icehog3]

I wouldn't stand in front of you and do shrugs, you might try to tickle my taint. ;)

[swingerofbirches]

Taint tickling is the fastest way to Gainz!

[icehog3]

I had a Shepherd named Ganz, Charlie, but no one dared tickle his taint. :)

[Adriftpanda]

I'm sure there aren't many days that goes by when you don't think of Gamz, Tom. :(

Quick legs tonight, wife wanted to tag along so I couldn't stay long. Legs are usually my longest days too.

Squats - I think I only did 3 working sets
Pause squats - 2 working sets
Leg press - lying leg curls 4-5 working swts

[icehog3]

Good work as usual, Huy. :tu

ICD here, glad it's not Monday. ;)

[RobR1205]

Gonna hit some chest and shoulders today -- hoping to hit some big bench numbers. Trying to close in on a 1500lb total for the three lifts. So close, but still a ton of work before I get there.

[icehog3]

Good endurance day on chest, still got a ways to go to get my strength back though.

[Adriftpanda]

Nice! Hope the samples get to you tomorrow, Tom.

Quick shoulder day, had to take Mason to see the docs today. Hes been coughing like he's been smoking cigarettes for 30 years. Luckily, everything checked out and he's okay, no infections or anything.

Anyway: here's my shoulders day

OHP
BB upright row
Single arm standing Arnold presses
Side delt raise DB

Some quick biceps too, just kept t simple. Seated DB curls, reverse BB curls

[icehog3]

Nice workout Huy....but quit feeding Mason Marlboros, huh?

[icehog3]

Had an awesme back and shoulder workout today, thanks iin part to an awesome preworkout Huy sent me a couple samples of. Got on eBay when I got home and bought a tub. Thanks Huy! :tu

[RobR1205]

Hit some heavy front squats followed by back and traps today. Finished in the stair master. Rewarding myself with some well earned food and Netflix now haha

[Adriftpanda]

Some back and abs

Pull ups
Wide grip Pull downs
Reverse grip pull downs
DB rows
Seated wide grip rows

Nice day of training so I rewarded myself with tacos, brownies, pumpkin cheesecake, and Japanese mochi. At least I was conservative and had a diet soda :)

[icehog3]

Realized I messed up and ordered BSL Dust V2 and not Dust Extreme, Was able to cancel the first order, and got two tubs of Extreme. :wo

[Adriftpanda]

2? You're crazy

One thing, it taste like crap

[icehog3]

Taste didn't bother me, but I had it mixed with some Vasky for a pump and some ON BCAAs for extra protein.

And yeah, I'm crazy. :r

[Adriftpanda]

Took a day off, I think a day off was much needed after 13 on

[icehog3]

13? I'd say so!

Off day for me too, after two in a row. :r

[Adriftpanda]

Bum ^

Legs today, in and out (that sounds good too)

Front squats
Singleleg press - cannon ball leg press (tom platz use to do these, saw it in an old video)
Stiff leg deads - leg extensions

[icehog3]

For the youngsters who don't remember Tom Platz....

http://i196.photobucket.com/albums/aa73/icehog3/icehog3068/platz_zpsvcisysri.jpg (http://s196.photobucket.com/user/icehog3/media/icehog3068/platz_zpsvcisysri.jpg.html)

[Adriftpanda]

Best legs, hands down even in today's era.

This guy would 225 for 10 straight minutes...

Chest and a little triceps today. Elbow was flaring up a little.

Flat DB - pyramid up and down
Hammer strength iso press
Cable flies - cable press
Incline DB flies

Some tricep, kept it light

[icehog3]

Both my elbows are singing a little too, Huy. Legs yesterday, back and shoulders today.

[Adriftpanda]

Hitting back tonight and arms tonight

[icehog3]

Elbow and shoulder were singing the blues right from the outset today. Gutted it out for a pretty decent back workout, but put shoulders off until tomorrow or Friday. Got under the bar for some seated presses and said "**** it". :lr

[Adriftpanda]

Shoulders and a little tricep today. Elbow felt okay but still a little sore.

BB press single arm (never done these before, felt great though)
Seated Arnold presses
DB side delt raise - front raise
BB side delt raise
Overhead press machine (did 3-4 second negatives, what a pump)

Seated DB overhead extension
DB kickback
And 2x dips to failure

[icehog3]

Nice work, Huy. :tu

I did myself a favor putting off shoulders for a day as I got a really good shoulder workout in yesterday. Elbow and shoulder felt a lot better and I pushed pretty hard.

Just arms today, and Saturday I will take the day off the gym and go skate.

Where's Charlie, Rob, Greg and all? Let's hear about some smashin'. :D

[Adriftpanda]

Wheels today.

Squats and more squats
Close stance leg press - reverse hack squats
Lying leg curls
Seated extensions

Felt a great pump. My quads were really vascular, maybe lack of water but it did look sick

[icehog3]

ICD, same story. Endurance is improving, strength is not. Gotta come at some point, me thinks.

[Adriftpanda]

IBD

Lots of supersets, hit everything at least 10+ reps. Awesome pump. At home now and my back is still "tingling."

Been incorporating zot curls and I love them, I love old school training.

[icehog3]

Love supersets on back day, Huy. :tu

When I do bent over rows, I imagine lifting massive planets at the ends of the bar.

[Adriftpanda]

I tried something new, someone was using the 100db so I grabbed the 100bb and used that to row.

[icehog3]

Yeah, that balance can add something to the mix. Lats sore today?

[Adriftpanda]

Always a little soreness. My damn legs are still sore and it's legs today too.

[icehog3]

Always sore? I always hurt, but wish I was always sore. :r

Great back workout today, jumped all around the map with weights on barbell, dumbbell and t-bar rows to confuse the crap out of my back. Excellent pump still going 6 hours later. :tu

[Adriftpanda]

Very nice! Yeah, most of the time I'm somewhat sore. Chest is probably the least though.

Nice leg day. I can tell my quads are going to be sore.

Front squats (Platz squats -narrow stance, heels touching!)
Close stance leg press
Stiff leg deads BB
Leg extensions (4-5 second negatives)

Killer leg day.

[icehog3]

Did you click those heels three times? :D

[Adriftpanda]

Had a pretty full day of training.

Played some ball at lunch time - my form of cardio

Hit chest with Staci. My right elbow was just screaming the entire time, but managed to hit some decent weight

Incline DB press
Hammer strength press
Cable flies
Dips

Close grip bench and DB kick back for some tricep work. Didn't want to press too much.

Debating if I should take a rest day or not tomorrow (today).

[icehog3]

Good stuff, Huy. :ze

I did shoulder and traps yesterday. Arms and stuff today, off day tomorrow.

[icehog3]

Good arm workout today, heavy on tris (skull crushers, cables), and moderate weight/ high reps/ high intensity on preacher curls, cable curls and dumbbell curls for bis.

[Adriftpanda]

I miss doing heavy-ish skull crushers. Such a great tri dominate movement. My elbow just won't be nice when I do the movement. Nice work Tom

Quick heavy back day.

Wide grip pull down (couple negative sets)
T bar row (last set, 3 drop sets)
BB single row (did these again, my new go to)
V grip pull down - pull ups

[icehog3]

Nice back day, Huy. :tu

Off day for me. Getting back into a hockey game tonight for my first time since the crash.

[Adriftpanda]

Smashed legs yesterday. Haven't hit squats heavy like that in a while.

Back and biceps today. Strength was awesome. Kept everything pretty heavy and made sure to hit everything for at least 8+ reps. I'm still feeling jacked from my extreme dust, I could probably go back and hit the same workout AGAIN.

[icehog3]

EXTREME, Huy! :D

Back day yesterday, used rowing supersets for the first time in a while and just crushed it. And only used War Juice, imagine if I'd been Dusted. :r

Legs to day. Heading in soon.

[Adriftpanda]

Good luck! Suppose to go car shopping but Im playing hardball with the dealership.

So... may head over to hit shoulders/chest

[icehog3]

Tore up some wheels, felt good so I added in shoulders, which went well too.

[Adriftpanda]

One of those good days huh?

Truly ICD, just happens that chest fell on the real ICD.

Strength felt iffy but had a good pump and endurance was solid.

Flat bench - heavy working sets 4x5
Flat DB flies
Hammer strength incline press
Incline DB press
Dips

[Adriftpanda]

Two days of pressing, so strength was all there but happy with the pump and endurance.

Standing single DB press
Behind neck OHP
BB upright row
KB side delt raise - front raise

Hit some biceps too

DB hammer
BB ez curls
Rope curls for negative reps

[icehog3]

Good workout, Huy. :tu

I was off today, ICD in the A.M.

[icehog3]

Push day today, flats bench, seated presses, incline, declines and cable pushdowns. Great pump on Dust Extreme and Vasky. Hockey game tonight, so I will take tomorrow off and come back with back on Tuesday. Hope to have Mesomorph by then to give that a whirl.

[Adriftpanda]

I miss meso, i see it but I have too many toys right now to buy more.

I skipped legs today and joined all the cool kids with ICD.

Strength felt good, endurance was solid. Got in some good sets with 110 DBs, only highlight. Lots of reps and sets, didn't count. Went by feel.

[icehog3]

Got the Meso today, never tried it before. I'll let you know how I like it, and send ya some if ya like. :D

[Adriftpanda]

I believe meso still has 1.3 dmaa

[icehog3]

I believe meso still has 1.3 dmaa

It does, that's why I picked some up.

[icehog3]

Double today, shoulders and arms. Short but heavy. Skipped legs for today 'cause I had a hockey game later, then find out the game has been cancelled. Doh! Looks like wheels tomorrow before turkey dinner.

[Adriftpanda]

I skipped legs... I almost skipped it again yesterday lol

Waiting for Mason to go down so I can hit some back

[icehog3]

Tear it up, Huy. I'll do legs for both of us tomorrow. ;)

[Adriftpanda]

Happy turkey day.

Hit shoulders and arms this morning. Cigar smoking now before the feast begin

[icehog3]

Earned my turkey with some heavy leg presses, walking dumbbell lunges and hammies. ICD manana.

[Adriftpanda]

That a boy!

I'm so damn tired. If I train, it'll be legs. IF

[Adriftpanda]

Believe it or not, I did not eat yesterday. I usually intermittent fast for about 16-18 hours 5-6 days a week. Yesterday was still my planned intermittent day but a few events that got me so angry that I didn't even feel like eating. I made a shake that consisted of oats,protein and some berries. That's all I had.

Today was legs, I was able to tell that there was not enough fuel in my body. Hit all my target but it wasn't fun. Lesson learned. Just eat, no matter how upset or angry you are.

Fronts
BB lunges
DB stff legs
Leg extensions (5 sec negatives)
Seated leg curls (5 sec negative)

[icehog3]

Eat, Huy. Doesn't even need to be a D. :D

Great back workout today on straight Meso. Felt like I didn't wanna train, and the gym was packed. But one rack and the t-bar set=up were both open as 90% of the kids were benching. Did some solid supersets of heavy barbell rows and medium weight t-bars. Then did a couple sets of light barbell rows to pump it up. Then heavy on the t-bars for 4 more sets with big contraction at the top. Finished off with a few sets of superwide cable pulldowns.

Love it when I am unmotivated and end up having a really good lift. Gotta say that Meso is just as good as the Dust Extreme too.

[icehog3]

Shoulders yesterday on War Juice, smoothest pressing session in a while.

Arms today on Dust and Vasky, tore those ******s up.

[Adriftpanda]

Nice!

Shoulders, abs and tris. Hit some single DB OHP with 75. Only highlight. Not too much tricep flair ups, so that's a plus.

[icehog3]

Good deal,Huy! :tu

ICD falls on a Wednesday this week, I'll only be competing with the guys who bench Mon-Wed-Fri. :lr

[swingerofbirches]

Off day today ... deadlifts tomorrow

Been taking Redcon1 Total War and Big Noise lately ... rly liking them!

Good work everybody ��

[icehog3]

Hi Charlie! :D

ICD, typical for lately. Not real strong, endurance improving. Skipped all flat movements and went with inclines, declines and dips.

[Adriftpanda]

You ever say okay to a workout and half way through, you know it wasn't the best idea and want to stop but don't want to look like a pus*y.

10x10 front squats @185 w/1 min rest

Lying leg curls (single leg)
Seated leg curls

To make up for my misery of squats, I treated myself to curls hahaha
Seated DB curls
BB reverse grip curls

You have no idea how shot my quads are right now.

[icehog3]

Killin' it on the wheels, Huy! :tu :ze

Amazing row session on Meso and Insane Veinz today. Did 5 supersets on heavy T-bars and moderate barbell rows with only enough rest to move bar to bar. Then did 5 sets of heavy barbell rows to finish. Really was in a groove today, big contractions at the top.

At that point, I felt like any more rows or cable work just would be overkill, but still had some gas, so I did seated military presses, light (155) for 100+ reps. Earned myself a day off if I end up having a game tonight, or just an arm workout if it gets cancelled.

[Adriftpanda]

Awesome. The both of us had a good day of training. Taking today off as well. Just arrived in San Jose so it'll be an off day today.

Enjoyed a nice breakfast this morning. Had been so long since I splurged on good food. Had 2 short stack pancakes (3 each). Blueberry pancakes and whole wheat - gotta be sort of healthy right? Lol

Going to enjoy some Vietnamese food in a bit with my family.

[icehog3]

Blueberry pancakes. :dr

Vietnamese food. :dr

My hockey game was cancelled tonight, do have a game tomorrow, so I'll head in and just do some guns tomorrow. :ze

Enjoy yourself in SJ, Brother. :tu

[icehog3]

Tore up the bis today, and did pretty ok on the tris. Surprised how strong I felt on bis after heavy rowing yesterday. Earned a day off tomorrow, gonna head to my new favorite breakfast restaurant for a Southwestern egg white omelet and some flapjacks.

[icehog3]

ICD, had to work around a sore wrist I hurt with a big check Friday night in a hockey game. Did some different stuff and got a good pump. Hoping the wrist will be back to normal next time I hit chest, and hopefullly on biceps day next week too.

[Adriftpanda]

Good work, brotha!

Had planned on training at least 3x while on this 4 day trip but that didn't go as planned. Ate great, whatever I felt like I would eat. Just got back home now, debating if I should go hit some chest... maybe I'll just rest another day. :)

Mini trip over, back on the grind.

[icehog3]

Did you train today, Huy?

Another superset workout for back today, raised the weights on both bent overs and T-bars and killed it. Finished up with some pullups and cable rows, back fried. Hoping I can bring the pain without bringing the pain tomorrow on shoulders. :r

[icehog3]

Decent shoulder work out. Not overly strong, and smooth and low pain comparitively. Did 10 sets of seated military, 4 sets of standing military and finished with shrugs. I'll take it.

[Adriftpanda]

I did. ICD yesterday, well more like push day. Strength was okay but had a nice boost of energy.

Flat bench
Standing Arnold
Hammer strength press - front raise
DB flies - BB upright row

Wheels today:

Squats
Pause squats
Reverse hacks - leg press - cable crunches
Seated leg extensions (negatives 8-10 seconds)

[icehog3]

Nice, Huy. :tu

Wheels and guns for me manana.