Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Adriftpanda]

Heavy chest day.

Hit doubles. Lots of reps x2

Bench
Neautral db press
Weighted dips

[icehog3]

Been out over a week with acute bronchitis. And no, it's not a cute. :hn

[Adriftpanda]

I thought you pulled a Gerry on me. ;)

Tweaked my back low bar squatting but still going.

ITD

Not too much pressing movement, just Arnold presses but went light.

[icehog3]

ICD. Gym was packed, but I got a bench within about 10 minutes. First workout back, did light flats, inclines and declines. Feels good to be back in the groove.

[Adriftpanda]

Good job Captain.

Legs today. Didn't hit squats since I don't want heavy weights on my back. Slight tweak last week. Much better though.

Hack squats
Lying leg curls
Leg extensions
Single leg presses

[icehog3]

Glad the tweak is better, Huy. :tu

Heading in to row my lats....

[Adriftpanda]

ITD

Still trying to lay off any core lifts.

Seated db press
Bb side raise

Finished up with tris. Been using KB for overhead extensions. I like it better

[icehog3]

Nice job, Huy.

Back went well for first back workout back (say that 3 times fast). Not super heavy but pretty intense.

Shoulders and tris today.

[Adriftpanda]

Same as you brotha. Went light on back. First time doing rowing movement in over a week. Even took deadlifts for a ride.

Finished up with a few bicep stuff.

[icehog3]

Smart feller, Huy. :D

Shoulders yesterday were a little wonky, but I powered through 'em. Legs and bis for the main course shortly.

[Adriftpanda]

Stayed off legs today. Don't want to overdue my core.

Light benching and some tris. Everyday is arm day.

Taking tomorrow off, I think... maybe. See what my body tells me.

[icehog3]

I was off yesterday as well. ICS today. :ze

[icehog3]

Back Sunday, prefatigued with pullups and pulldowns before hitting some bent over rows.

Shoulders and tris Monday, supersetted presses with close grip bench and shrugs with skullcrushers.

Today was legs and bis, heavy and strict on everything.

Tomorrow I have 2 hockey games, so I'll take the day off. Back for ICT the day after.

[Adriftpanda]

ICD today, took yesterday off to relax. Slept a ton with Mason.

[icehog3]

Mason is worth it. :)

Sleep is good too.

[icehog3]

Been a good few days, Tuesday was chest (rep day), Wednesday back (heavy), yesterday legs and shoulders (reps), getting ready to head in for an arm workout shortly.

How's it going, Huy?

[icehog3]

Chest on Monday. :hn 25 or so twenty somethings doing chest. I did off the wall things and got a great workout without needing a bench all workout.

[Adriftpanda]

Sorry :(

Been going. You know that.

Back day, finally felt good.

Rode 405 deads for working sets
Lots of row movement

Finished up with biceps

Couple more weeks bro

[icehog3]

Nice deads, Huy. :tu Back day for me coming up shortly.

Can't wait to hang out! :wo

[Adriftpanda]

Chesties.

Flat bench, for some reason my right shoulder felt funky. So I took it easy. Working sets at 225 6x4
Incline db
Machine flies

Finished with some tris.

[Adriftpanda]

Wheels.

In a calorie deficit, but still went fairly heavy.

Squats - 6x4
KB lunges 4x10
Extensions 4x12+
Single leg lying 3x12+

Laid on the floor for about 10 min before leaving

[icehog3]

Wheels yesterday....heavy leg presses, hammy curls, some light walking lunges.

Gonna try to get ahoulders, bis and tris in today.

[Adriftpanda]

Copy cat ^

Back day, focused on pulling a bit more. One of the better works outs I've had in a few weeks. Everything was on point.

Warmed up on pull down machine 4x

Seated single row
Wide lat pulldowns
Pull down machine reverse grip
Pull ups

I did a chit load of sets so I didn't really count

Finished up with biceps

[icehog3]

Good back day, Huy!

[icehog3]

Chest Saturday...Heavy inclines, heavy flyes, reps on declines.

Back Sunday...Heavy bent over rows, pullups, reps on pulldowns, heavy cable rows.

Shoulders and tris today... Reps on seated military, reps on skull crushers and pushdowns.

Tomorrow will be legs, traps and bis.

[Adriftpanda]

Full plate! Good stuff Tom.

Brutal leg day. Not enough food in my system but still managed to do it.

Front squats 5x5-4
Angle leg presses 6x15+
Leg extensions - lying curls 5x12+

[icehog3]

Are we the only two left lifting, Huy? :r

[Adriftpanda]

I'm sure not, probably just too busy to log on. You know how life is.

ICD

Strength felt a bit flat since I'm on a deficit but overall happy with today.

Flat bench 225 working sets. Felt like 275. 5x4
Hammer strength incline - cable flies 4x12+

Hit some tris till my elbow said, nah, go home.

[icehog3]

Git some, Huy! :tu

Crushed legs and bis yesterday, skipped the tris. Good thing, I'm gonna skip my day off today and make it International Chest Wednesday. :ze

[Adriftpanda]

Nice! I want Arm day everyday.

Back today. Didn't have much time but it was short and sweet.

Deads
Wide grip pull down
Lever rows
Db reverse flies

Finished with zot curls

[bonjing]

Found out I have hernia. So any gains I've made are all thrown out now :bh

[Adriftpanda]

Still having back problems? That sucks man.

You can still train with a lot of seated movements.

[icehog3]

Sorry to hear that, Greg....any idea how you're going to tackle it?

Good chest day yesterday, medium weight and lots of reps. Back day begins shortly.

[bonjing]

Doctor suggested surgery, so I'll be doing that in a few months probably.

[icehog3]

Ugh. Sorry to hear that, Greg. :hn

Ripped my back to shreds yesterday, supersets of bent over and T-bar rows, heavy cable rows, pullups.

Legs today, will go light as I have hockey tonight.

[Adriftpanda]

ITD

Strict OHP
Seated plate loaded press machine - love this machine
Seated side raises

Finished up with some arms

[icehog3]

Nice going, Huy. :tu

Legs went well and still had gas for hockey.

Shoulders and arms today, and then a glorious day off Sunday. Then 3 more days of training before 5 days off for SoCal.

[Adriftpanda]

Wheels. Didn't count reps or sets but it was volume.

Fronts
Lying curls
Hacks

Finished with abs.

Couple more days brotha

[icehog3]

Can't wait, Brother!

Chest and tris yesterday, volume as well.
Back and bis today, then wheels and shoulders Wednesday, then off to Paradise City.

[Adriftpanda]

Chesties. Elbow felt good all the way till the last rep, that's a plus.

Incline bb
Plate loaded vertical presses
Flat db flies
Dips

Finished up with tris.

Back tomorrow and maybe hit shoulders and legs Thursday

[icehog3]

Heading in for my last workout of the week. :ze

See you Thursday, Huy?

[Adriftpanda]

One or two more days of training.

I'll see you tomorrow bro.

Good back day. Felt nice and full.

Deads
Reverse grip pull down
T bar row
Db reverse flies - zott curls

[icehog3]

Tore it up yesterday.

Now for 4 days of drinking and smoking and 5 days of atrophy. :r

[Adriftpanda]

See you in a few hours.

Just finished up shoulders and arms.

Glad to be off a few days, this elbow is pissing me off.

[icehog3]

Getting ready to hit it, full body in 3 days before another herf.

[Adriftpanda]

Slacker. It was a blast hanging with you brotha. Miss you already.

ICD

Flat bench
Incline db
HS incline

Finished up with some tris.
Strength felt better than I thought.

[icehog3]

Great to see you too, Brother, wish you could have made Sat and Sun. I went to Dic's uncle's house for dinner with Dic, Bob and Greg Sunday...tried some new foods, had a blast with Dic's family.

Chest was strong yesterday. Back and shoulders today, hockey tonight, legs and arms tomorrow. Then another 4 days off. :r

[Adriftpanda]

Nice!

Legs today. I'm beat.

Squats
Stiff deads - seated extensions

[icehog3]

Keep hammering it out for the weekend, Huy, I will grow vicariously through you. Hopefully all the bee stings will make me stronger when I get back to the gym Tuesday. ;)

[Adriftpanda]

Will do. I'm going to squat everyday. See you never.

[icehog3]

Will do. I'm going to squat everyday. See you never.

:lr :ze

Back today, think I'll superset chest and back after 4 days off.

[icehog3]

Crushed it on the chest/back supersets on Tuesday.

Bench press / Bent over rows
Incline bench / T-bar rows
Machine flyes / Cable rows

Light legs yesterday, lots of volume

Shoulders and arms shortly

[Adriftpanda]

I'm still dead

[Adriftpanda]

Legs today. Felt ox strong

Fronts
Heavy leg presses - never really cared to go too heavy but my inner Tom told me to
Seated curls
Bulgarian split squats - just body weight

Threw in some side delts

[bonjing]

Finally started working out with an abdominal binder. Kind of sucks while doing cardio and while breathing, but all light weights and high reps for me.

Kind of funny squatting bar only as big as I am.

[icehog3]

Glad you're able to hit it again, Greg! Now get some Poke for your protein. :D

Legs for me today, heavy presses and reps on everything else.

[Adriftpanda]

Why does he have to eat poke? Bc he's Asian?

We don't tell you to go eat a hot dog!

[bonjing]

Because poke is GOOD!

[icehog3]

Poke is awesome, hot dogs suck, I love Asians.

Off to the gym, haven't decided yet whether it's just chest day or if Imma gonna superset with back again.

[icehog3]

Felt the gas so did the supersetting again, Switched up some exercises, or order some were in.

Incline bench - Wide grip pulldowns
Bench press - Barbell rows
Vertical bench - Cable rows
Machine flyes - T-bar rows
Finished with some rear delts and dead hangs.

[Adriftpanda]

ICD.

Short but sweet.

Pause push 225 5x5
Db press 5x6

Cable flies - cable press 4x12

[icehog3]

Good job, Huy. :tu

Wheels yesterday, arms today.

[Adriftpanda]

Wheels today, just to get it over with lol.

Fronts - hit some doubles at 275. First time hitting heavy fronts in a while.
Seated leg extensions - Bulgarian split squats
Lying leg curls - hacksquats

[icehog3]

Nice job on the fronts, Huy. :tu

Chest today....at least it ain't Monday. :r

[Adriftpanda]

You meathead. Chest is for Mondays, everyone knows that!

Quick back day. Only had an hour.

Super set everything. Can't recall but it was good.

[icehog3]

Today is back day for me, and you've inspired me to superset, Huy. :tu

[bonjing]

Did some chest and legs on monday, forgot half my gym clothes on tuesday:rolleyes:, shoulders and bi's last night. No working out for me for a bit after next week, going for lasik.

[Adriftpanda]

But you look so sexy in your glasses :)

Another quickie, like everything about me....

ITD

OHP - 4 working sets, hit triples @160
Tri set - Arnold press - face pull - side felt raise db
Cable front raise - cable side felt raise

[icehog3]

Good luck with the lasik, Greg!

Quickie, a short one....we all know you, Huy. :r

Tore up back yesterday, weight and volume. See how much gas I have today, skipping legs and doing shoulders (+?) as I have a game at 6:50PM.

[Adriftpanda]

Dick.

Quick one. Super set chest and back.

Pull ups - incline bench
Db pull overs - incline db flies

Finished up with some tris and bis. Had a really nice pump

[icehog3]

Good work, Huy.

Weekend off, heading back in today.

[Adriftpanda]

My shirt was drenched. Asked by the in laws if I did cardio, I laughed and said yes, lift fast.

Just went really heavy on squats

Squats @ 375 5x3
Pause squats @235 3x6
Lying leg curls - calf raises ( no idea why) 6x15
Angled leg press 4x12

[icehog3]

Got "rewarded" for doing chest on a Monday, not a bench to be had so I had to get creative with exercises til the very end. Still got a good one in.

Back and some hamstrings today. Saving quads til I have a couple non-hockey days in a row.

[Adriftpanda]

My legs are still sore as fug.

Hit chest yesterday, same.

Quick back today. Lots of row.

Pendlay rows
Seated row
Db row - seated curls - reverse grip bb curls

[icehog3]

My pegs are sore too, too bad it's not from lifting. :r

Arm day today. Nice and easy.

[Adriftpanda]

Quads, shoulders and tris in under an hour.

Felt like cardio.

Fronts
Extensions - over head press DB
Plate loaded press - db skulls
Reverse grip push downs - side delts raise

[icehog3]

Back in today for ICS. No cardio required, had 8 guys for our hockey game late last night. :hn

[Adriftpanda]

Took about 4 days off. Much needed.

Bench day yesterday - meh

Back today - felt good. Deads, and lots of row and pull ups.

[RHNewfie]

Been working my ass off for the last three years...

[icehog3]

Looking big as a house, Jeff. :tu

Two more cycles through Tuesday for me, then taking off 5 days for Shack. You coming this year, Jeff?

Huy, train lots for me while I'm in Ohio, OK? ;)

[RHNewfie]

Looking big as a house, Jeff. :tu

Two more cycles through Tuesday for me, then taking off 5 days for Shack. You coming this year, Jeff?

Huy, train lots for me while I'm in Ohio, OK? ;)

Sadly not this year :-( Two jobs will kill your social life!

[icehog3]

Bummer, Jeff. :(

Back yesterday, prefatigued with cables before doing some barbell rows.

Shoulders and arms today, legs manana.

[icehog3]

Crushed the legs with some front squats, leg presses and hammie curls.

One more time through starting tomorrow before heading to Shack.

[Adriftpanda]

Took 3 days off. Surplused my calories this weekend, not on purpose but hey, Dr.Dans was well worth it.

Hit bAck today and I was surprised how awesome it was.

Deads 405 working sets
Db rows
Seated wide grip row - pull ups

Finished up with some arms.

Looking good Jeff. Keep at it.

[icehog3]

Sometimes those "first workouts back" are some of the best, Huy. :tu

I'll experience that myself next week. Hit back heavy today, and will hit legs and shoulders tomorrow before taking a 5 day break for Shack.

[Adriftpanda]

Wish I was there bro

Quick chest today.

Heavy bench, hit doubles and triples
Incline db presses
Hammer strength press

Did some tris at the end but I was gassed.

[icehog3]

Wish you were gonna be there too, Brah.

Crushed it one last time. Huy, you are training for two the next 5 days. Don't let me down. :)

[Adriftpanda]

ICD

Trained at a older gym, love the old iron plates. Nothing sounds better than 2 45s clanking into each other

Bench - heavier than I expected.
Cable flies
Incline bb

Had a little time so I did seated skull crushers with DB

[icehog3]

Good work, Huy! :tu

Heading in for my first lift since last Tuesday, gonna superset chest and back.

[Adriftpanda]

Back today, lots of row.

Met this old 72 man, just rowing 315 like nothing.

Former elite power lifter. Guy was insane. Said he's slowed down a lot last 10 years but still benches 405. Chatted with him for a while And picked his brain on some techniques.

[icehog3]

Almost as old as me! :lr

Had an excellent workout yesterday, strong and lots of gas. Heading in for wheels now.

[icehog3]

Crushed it on legs, and still had gas so I did heavy shoulders and traps.

Butt steak, egg whites and hash browns for lunch. Already counting down to dinner #1. :D

[Adriftpanda]

Me too. Went decent weight.

Was asked to spot a girl squatting, that was the first.

[icehog3]

Did you spot her right up under the boobs? :dr

Just arms for me today, shoud be easy, thanks yo doubling up Tues and Wed. :wo

[Adriftpanda]

Ha, no but it was a bit awkward. She was cool with it... just around her waist. Maybe below ;)

Press day and a quick tri work

Standing ohp
flat bench
Plate loaded shoulder press - pec dec
Cable press - side felt raise

Single arm tri stuff

[icehog3]

It would be cooler if she preferred the boob spot. :D

Took yesterday off.

Think I will do another chest-back superset workout today, just do the opposite order compared to Tuesday.

[Adriftpanda]

Back yesterday, pre exhausted my back before deads so it was a grinder to pull 315 working sets

Pull ups - slow controlled pull downs. 300 pull ups, maybe 100 reps of pull downs? Just counted my pull ups

Deads
T bar row

[Adriftpanda]

Usually take Sundays off but I needed to blow some steam.

Decent leg day.

Hack squats 6 working sets
Low bar squats - different but I dig it. 4x5
Seated leg extensions - 5 working sets lots of it

Did some abs

[icehog3]

300 pullups? Damn!

Off yesterday for my hockey championship game....heading in for some shoulder work shortly.

[Adriftpanda]

Took about 14 maybe a few more sets.

Chest day - wasn't in it

Bench
Hammer strength
Db flies

All boring stuff.

[icehog3]

That's over 20 pullups a set for 14 sets...insane! :ze :wo

Wasn't very strong on militarys today after 2 games yesterday, but got lots of volume, and hit rear delts and traps hard.

[Adriftpanda]

Yeah, about 18-24 per set. Callus broke towards the last 100 so it was harder to do.

[icehog3]

Yeah, about 18-24 per set. Callus broke towards the last 100 so it was harder to do.

That is awesome, Bro, I don't know a lot of guys who can do that 'round these parts. :tu

[Adriftpanda]

Thanks boss

Back yesterday. Didn't want to open up my callus to bust open again so I didn't go too heavy

Pendlay bb rows
Db rows
Neutral grip pull downs - bent over rear delt raise

Some bis go cap it off.

[bonjing]

Nice solid couple of days back after the gout attack. I've been reading online that I need to keep up heavy weights in order to keep my size up while I'm loosing weight, kind of a duh moment on my part. Going to go up in weight again, within reason, without blowing out my intestines.

[icehog3]

Greg's goin' heavy! Get some, Brother! :tu

Huy, you deserve a "not heavy" back day after 300 pullups the workout before! :r

Off day for me. Back at it manana.

[bonjing]

Upped the shoulder and bicep today. Hernia didn't like heavier weights but powered on through.

Got a good laugh though. Listening to one of the kids trying to hype himself up to the females in the gym, talking about how good he is and how the cross country coach was trying to recruit him and all that jazz. Cross country coach walks out of his office and comes out with "I did what?"

Guy' yeah, apparently I got a email from you trying to recruit me.
Coach, who are you?
Guy, whatever his name was
Coach, nope don't know you never heard of you.

I just looked at the coach, with the, did you just do that to him look. Coach winked and walked away. We had a good laugh after their kid left the room.

[icehog3]

Too funny, Greg! :D

[Adriftpanda]

Good job Greg!

Legs on Wed

Press day yesterday - carb loaded the night before, WHAT A DIFFERENCE.

Ohp
Plate loaded press
Bench with a 2-3 sec pause
Seated flies

Some tri work

[icehog3]

Did chest yesterday without supersetting it with back for the first time in a few weeks. Crushed it with some weight and volume. Back gets a solo ride here shortly.

What did you take in for carbs, Huy?

[icehog3]

Super strong back day, my best day on T-bar rows in months. Hit everything heavy, barbell rows, cable rows, extra wide pulldowns. Back is shredded.

[Adriftpanda]

Ditto.

Back again.

Deads - pull ups
Bent over row machine - used some old school machine, loved it
Lat pull down, reverse grip

[icehog3]

Nice, Huy! :tu

Legs and shoulders today, hope a squat rack is open.

[bonjing]

Went last night. I usually warm up on the elliptical for 30-60min. But the elliptical faces the court and on the court was a women's volleyball tournament. I didn't want to be the old creeper watching the game.

So just went and did some squats, neck work out and some complexes.

[icehog3]

I relish being the old creeper, beats looking at the dorks lifting near me. :r

Strong leg and shoulder day today, really rocked the traps and rear delts too.

[Adriftpanda]

hahaha

Good job guys.

Last 2 dinners have consisted of Chicago deep dish, chicken wings, donut-ice cream. I need the elliptical and hot volley chicks to cure me.

[icehog3]

Wait a minute....donut ice cream? What is this Heavenly concoction you speak of? I'm not the fuzz anymore, so I can try it. Think I might pour that Fruit Loops flavored vodka over it as well.

Off for an arm workout, and then taking manana off. Hit it hard, Men. :ze

[icehog3]

Lotta sweating today for only doing arms. Tore them up.

[Adriftpanda]

Sunday leg day.

Squats
Pause squats
Presses and negative extensions

Some abs for fun too.

[icehog3]

Nice goin', Huy! :tu

Sh!t, tomorrow is chest day. Hope all the Monday benchers don't show up tomorrow. :hn

[Adriftpanda]

ICD

Simple.

Flat bench bb
Incline db
Seated incline cable flies - push ups

[icehog3]

Simple is all ya need, Brother. :tu

Simply chest for me manana. :ze

[Adriftpanda]

Quick back day. Only 40 min to spare.

Pendlay bb rows
T bar rows
Wide grip pull downs

Seated db curls - reverse grip curls

[icehog3]

Time management classes may be necessary, Huy. :D

Tore it up on chest today, was strong and has lots of gas.

Incline bench
Super wide flat bench
Machine flyes
Vertical bench (plate loaded)
Decline bench

[icehog3]

Crushed back today, everything heavy:

T-bar rows
Stiff legged deadlifts
Bent over rows
Wide grip cable rows
Pullups

[Adriftpanda]

My man! Taking today off. Just needed a rest day.

Good back day. Sounds like a typical back day for me as well

[icehog3]

My man! Taking today off. Just needed a rest day.

Good back day. Sounds like a typical back day for me as well

Thanks, Huy! :tu

Leg day manana. Throat started getting scratchy earlier today, hope it ain't a f***in' summer cold coming on.

[Adriftpanda]

Last day before I head out to Vegas tomorrow.

Just hit basic lifts

Deads 4x4 - worked on double over grips for heavy sets @375
Pause front squats 4x4 - solid 2-3 seconds @225
Incline bb 4x5 - tried to keep it semi heavy @185 without going to failure
Bb OHP 4x5 - nothing crazy just light work 135

[icehog3]

Nice, Huy. Have a blast in Vegas!

Cold didn't take full hold, did kind of a half-assed leg workout to avoid taxing my recovery too much. Arms tomorrow, then I have to take Saturday off for an out of town wedding. Might just take Sunday off too.

[icehog3]

Well, that arm workout kinda sucked. :r

Actually it was really the bi workout that sucked. I was mentally into it but my body was cooperating with either strength or gas. Did the best I could, but definitely ready for a day or two off.

Cambered bar curls 5 sets
Olympic bar curls 4 sets
Preacher curls 4 sets

Tris went a lot better, in both strength and endurance. So I got that, which was nice.

Close grip bench 5 sets
Skull crushers 5 sets
Cable pushdowns 4 sets

Working out vicariously through you guys this weekend, gimmie sumpthin', huh? ;)

[icehog3]

Gonna take today off too, feel crappy (cold), overtrained, and crappy (beer).

I'm still waiting to train vicariously.....wassup, Fellas?

[Adriftpanda]

What a weekend... ate like ****, drank like I was 21 again

I needed to burn a few of those off, so hit legs hard today

Squats
Leg extension - bulagarin split squats
Single leg presses

Hope your cold gets better brotha

[icehog3]

It's gone, Huy, played hockey last night, felt great this AM.

Two days off the gym was just what the doctor ordered, high volume chest day, got lots done and a wicked pump.

Incline bench
Vertical bench (plate loaded)
Flyes
Decline bench
Dips

[Adriftpanda]

Good stuff, sometimes taking 2-3 days off is what is needed.

[bonjing]

A little quickie today, couldn't do much as the racks were being used. I'll catch up on legs another day.
30 min on elliptical
dumbbell press hit 90's for sets again, that felt really good. On the flip side it felt like my hernia was going to pop out.
dumbbell incline
Flat and incline flys
Dumbbell pullovers

On an old man note I got a friendly call out by one of the kids.

He was trying to bench 275, said if he could do it I should give him a job.
The little guy between my legs said pssshh show him up, you used to set that.
The old man between my ears said you're gonna hurt yourself.
The old man won:r
To the kids credit he got it up. But I kind of feel bad, the kid was arching and was rolling to one side, could have hurt himself I'm surprised coach didn't stop him or told the spotter to pull it off him.

And it's hella humid in the gym today.

[icehog3]

Smart move, Greg....and sounds like the kid would have got the red light in a competition. :r

Back day today, and I'm fairly tired this morning after second night of hockey in a row. Oh well, adapt and overcome, right? :ze

[icehog3]

Pre-fatigued with wide grip pulldowns, 180, 200, 220, 220, 240, 220
High rep T-bar rows 225, 250, 270, 270
Barbell rows 225, 265, 265, 225
Cable rows 240 x 4 sets
Dead hangs

Figured better to go pre-fag and hi reps than to try to go too heavy when I was half gassed. Actually got another great workout.

[Adriftpanda]

You said pre-fag Hehehe

Press day with some flies

Ohp
Flat bench
Incline db press - db side felt raise
Seated fly machine - side felt machine

Cable extensions 6x10

[icehog3]

And I knew you'd call me out. :r

Smart man to wait for Tuesday for pressin'.....

[icehog3]

Shoulders today. Kept the reps high, but tried to up the weights. Short and simple...

Seated military press
Barbell shrugs
Dumbbell shrugs

Arms and legs tomorrow, time to get some Wheaties.....

[bonjing]

Back and tri's tonight. I had nothing in the tank, tried heavy weights but couldn't push out complete sets.

[icehog3]

We need some HGH, Greg! :r

[Adriftpanda]

I need some rhino oil

Back yesterday.

Deads
Single arm seated row - pull ups
Pull downs

Some aaams

Someone asked me what crossfit gym I go to... he was ignored

[icehog3]

Rhino Oil? Can't get a boner? :D

[Adriftpanda]

Easy, old man.

Legs today. Decent.

Fronts
Hack squats
Lying leg curls

Finished with some rear delts

[Adriftpanda]

TGIF. I need a cigar

Decent chest day, strength was iffy but felt everything

Flat bench
Plate loaded chest press
Seated cable flies - cable press - Held a nice contraction 10-15 seconds after my set

Finished with a super set of arms

Seated db curls - over db single arm extensions
Over head rope extensions - bb curls

[icehog3]

The "old man" took a day off. BTW, I have no need for rhino oil, young man. :r

Was supposed to be chest tomorrow and back Sunday, but looks like I am gonna be hung up Sunday so looks like the supersets may come back tomorrow. :ze

[bonjing]

Quickie gym last night. 4 sets complexes, and some neck work out; I always feel awkward when I do the neck. Notice that my wrists are pretty weak when doing front squats.

[Adriftpanda]

Years of practice, my forearms and wrist are strong. ;)

[icehog3]

Lots of weight on those wrists for front squats, Greg, probably limits most people more than the rest of the involved body parts.

Tore it up alternating back with chest today. Really strong the whole way through, though I cut the last alternations at 3 sets per body part.

T-bar rows - Incline bench
Barbell rows - Vertical bench
Cable rows - Decline bench

I have a game tonight, so I'll take tomorrow off, and hit the gym again Monday.

[icehog3]

Huy is the wrist master. Most of the work was done while he was single. ;)

[Adriftpanda]

Hahah true

Olympic lifts are so technical, if you don't practice them often, it's hard to get.
I hit legs twice a week and on the 2nd leg day, I do fronts.

Back day. Had less than an hour and that included my warm ups for deads

Deads 4x5
Chest supported rows 5x5 drop set 4 plates
Wide grip pull downs 5x8+

Hit a super set of bis: preacher curls - reverse grip curls

[icehog3]

Nice work, Huy. If Stacy goes out tonight you can get some wrist work in.

Shoulder day, strength was good and endurance was ok.

Hit military presses, barbell shrugs and rear delts. Saving it up for tomorrow for legs and maybe some guns.

[bonjing]

Good pace on the elliptical for an hour. Some bench, dumbbell flys and some cable flys.

Don't know what's worse, nothing in the tank or having gas :pn

[icehog3]

Good gas is good, bad gas is baaaad. :r

[icehog3]

Good appendage day. Short and heavy on leg presses and curls.

Long and reppy on skullcrushers, barbell curls, cable pushdowns and preacher curls.

Games tonight, tomorrow and Friday, so done with legs for the week. :r

[Adriftpanda]

I had gas today, but don't care. My headphones were on, if I can't hear it, it doesn't count.

Bench day

Heavy flat bench 4x3 and then drop sets
Incline db press 4x6-8
Cable flies - presses

Finished up with some tris:

Tri set: single arm db extensions - ez bar push downs - reverse ez bar push downs

[bonjing]

A bit on the elliptical for warm up. Did some shoulders and bicep work last night. Sucks that the trainer locked up all weights below 40lbs, said someone had been stealing weights from the gym. Oh well just time to adapt.

[icehog3]

Good work, Men. :tu

So when do the light weights get unlocked, Greg? That sucks.

Off day for me, hockey last night and again tonight. Back in the gym manana.

[Adriftpanda]

Leg day.

Squats - working on low bar for the past 3-4 weeks. It's not easy

Squats 4x3
Pause squats 3x5 w/3 secs
Single leg presses - seated extensions 4x8-12

[icehog3]

Low bar?

[Adriftpanda]

It's typically used for pl. You place the bar lower, about 4-5 inches lower than a typical high bar position squat. So bc of the position you're leaning forward more than the standard upright as a normal squat.

Focuses more on hamstring and lower back but still target quads. Also low bar squat allows you to lift heavier (but I haven't been able to lol)

I don't think I've seen this technique outside the pl community. Not a pl but I just want to be well rounded and learn different techniques.

Mulas for everyone

[bonjing]

I'm round :su

Did some back and tri work last night.

Wide grip pull downs
Close grip rows
Some backs machine

French press
Close grip bench
Rope pulls
Single arm tri both palm up and palm down

Wasn't paying attention on the pulls downs and somehow hit my lip with the bar. Didn't hurt but all I could think of for the rest of the night was Kevin Hearts bum bump :r:r

[icehog3]

:r Greg! Too funny.

Thanks, Huy, that's what I thought but wasn't 100%.

Only had 2 lines at hockey last night. so I decided to take an extra day off today. Back at it manana.

[Adriftpanda]

Nice to see you back and training Greg.

Taking tomorrow - Sunday off so I decided to hit a press - pull day.

Bb pendlay rows 4x5-6
Seated db military presses (haven't done these in awhile) 4x5

Close grip pull downs 3x10
Incline bb press 3x6-8

Seated rows - standing cable press 4x10-15

Finished up with some arms

[icehog3]

Looks like I need to be off tomorrow and Sunday too, so I am gonna hit chest / back as well. I take inspiration from your day, Huy. ;)

[icehog3]

Tore up the chest/back, kept weight medium and ramped up the intensity and reps.

Bent over rows - Bench press
T-bar rows - Incline bench
Cable rows - Vertical bench
Medium wide pulldowns

Probably have to take the weekend off like I said, so back at it Monday.

Lift once for me this weekend, Huy. ;)

Greg, you out again for a short?

[Adriftpanda]

No way, I'm eating this weekend. No training, just training my belly to expand for tacos

[icehog3]

You son of a son of a sailor. :mad: :r

[bonjing]

Yes Sir. Out for about a week, a few days of no heavy lifting plus a few day of no getting sweat in the eye.

[icehog3]

Yes Sir. Out for about a week, a few days of no heavy lifting plus a few day of no getting sweat in the eye.

Heal fast, Brother. :tu

[icehog3]

Fast shoulder and arm day.

Seated military press
Barbell curls
Skullcrushers
Military press
Hammer curls
Cable pushdowns

[bonjing]

Good break for me just got hit with popeye elbow, but the swelling his been going down pretty quickly.

[icehog3]

Never heard that condition before, Greg. :r

Glad it's getting a break and maybe some spinach.... ;)

[bonjing]

Never heard that condition before, Greg. :r

Glad it's getting a break and maybe some spinach.... ;)

Bursitis ;)

[Adriftpanda]

*****

Decided to hit legs today, surplus of calories called for leg day

Fronts 5x5 and then drop set to almost failure
Seated leg extensions 10x10, hit a few sets with. Negatives, lots of time under tension wrk

[icehog3]

Off day after another hockey game last night...Back at it manana.

[Adriftpanda]

Solid chest day

Flat bench 5x4-5
Plate loaded vertical presses 4x8-12 +drop sets
Db incline flies - bb skull crushers
Rope extensions

[icehog3]

Solid chest day

Flat bench 5x4-5
Plate loaded vertical presses 4x8-12 +drop sets
Db incline flies - bb skull crushers
Rope extensions

You make me so proud. :)

[Adriftpanda]

Xoxo

Back day. Very good day.

Deads 4x5. Almost like pause deads bc how slow I was pulling
Db single row 5x6-8 + drop sets
Plate loaded seated row 4x8-12 + drop set
Neautral grip pull downs 3x12

Seated db curls
Reverse grip bb curls
Preacher curl machine

[icehog3]

Another winner, Huy. :tu

Volume day for chest...incredible pump:

Bench press
Incline bench
Dips
Machine flyes
Vertical bench

[icehog3]

Back day, somewhat heavy but kept the reps high.

T-bar rows V grip 5 sets
T-bar rows neutral grip 3 sets
Bent over rows 4 sets
Cable rows 3 sets
Wide grip pulldowns 3 sets
Rear delt flyes 4 sets
Dead hangs

[Adriftpanda]

That's if? You could have squeezed in at least 3 more exercises

Tried to get it in within an hour

Ohp 5x4-6
Standing single Arnold presses 5x5-8
Side delt raise 4x8+ drop sets
Cable front raise - side raise

Reverse grip push downs - push downs

[icehog3]

Squeezing things in is not in my job description. Though once I am in, I do like to be squeezed. ;)

[icehog3]

Leg day, between hockey games (last night and tonight), so it's gonna be short and heavy.

[Adriftpanda]

Another leg day this week.

Pause front squats
Front squats
Hack squats
Lying single curls

[icehog3]

Another leg day this week.

Pause front squats
Front squats
Hack squats
Lying single curls

:tu

Finish up tomorrow with shoulders and arms, and then take Sunday off for a wedding celebration. Thai menu.....carbs! :wo

[icehog3]

Good if short shoulder and arm workout.

Seated military press - 135, 165, 175, 185, 195, 165, 145
Cambered bar curls - 115, 125, 135, 145, 125
Skullcrushers 115, 135, 145, 155, 115
Preacher curls 90, 115, 135, 115
Cable pushdowns 135, 145, 155, 125

[Adriftpanda]

Nice work admiral

I haven't eaten this late in a long time...

Damn Dominos commercial, just killed medium pepperoni pizza

[icehog3]

Dominoes for the win! :wo

Went to an Italian wedding belated reception. Ate many, many bad things, drink lots of vino, yet still played hockey last night.

ICM today, felt pretty good endurance wise after late night hockey. Weights down a little, but reps and intensity up.

Incline bench
Vertical bench
Decline bench
Machine flyes
Dips
Machine press
More dips :r

[icehog3]

Did I mention the Italian wedding?

[Adriftpanda]

I saw the pictures... where was your tie?

Back yesterday, rest today.

Deads
Seated wide grip row
Bent over db row
V grip pull downs

Had some time so did bis

[icehog3]

Nice, I did back today.

A couple variations of T-bar rows.
Barbell rows.
Cable rows.
Pull ups.

I don't do ties. :r

[bonjing]

Wow, that week off killed me. Did 60min on the elliptical and felt good. thought the week off gave me a nice rest thinking I'm going to kill it on the weights. Thought I'd throw up the 95's since I felt good, WRONG:na. Struggled on dumbbell bench flat and incline. Struggled to get the 70's up for flat and 55's on incline. Did some flat and incline flys, not too bad. Finished off with some cable work for lower chest.

Maybe because Monday is my chest day and Tuesday is my shoulder and bi day :confused:

I'm starting to think this weight loss is BS, I was a fat guy that could throw up some weights no biggie. I'm fat, I'm strong :su. Now just chubby and need to work even harder to just maintain some sort of strength :gary.

Bah, just venting; shouldn't be thinking this way.

[icehog3]

It's tough when you have to keep taking time off for injuries and other factors, Greg, but it's just in your blood, you gotta come back. Be patient and get healthy and you'll throw 'em up like that again. ****, maybe I can get you a tryout with the Bears. :)

[bonjing]

Thanks Tom! I guess it's just getting to me mentally, I know what I am capable of but having the hernia is keeping me back; no big deal I can live with that. It's the knowing what I can do, right now, but having these weak spells is killing me. I could under stand not being able to push up 5lbs, maybe 10lbs after taking rest but 20lbs and still having trouble is what killed me.

I'm averaging 4lbs - 5lbs loss a week, and I'm pretty sure my body is eating up muscle like crazy trying to save itself, so that's probably not helping.

[icehog3]

You will get it all worked out, Greg, it's hard not to get a little frustrated when you can't do what you know you're capable of doing, but it will come.

Leg day coming for me, maybe some shoulders if I have enough gas.

[Adriftpanda]

What do you expect you donkey? A crazy deficit in calories will lose body fat and of course muscle mass.

In time, you'll get it back.

How much longer is this liquid diet crap?

[icehog3]

Huy gets straight to the point. I can dig that. :r

[bonjing]

I think i introduce solids just before Thanksgiving.

[Adriftpanda]

I think you will continue to see fat loss as well as decrease in muscle mass.

I already told you what I think of these liquid diets and other diet fads.

BUT if its the result you're expecting/enjoying, more power to you. I would never tell anyone that they are wrong for bettering their health. So sorry, if any of that came off that way. Only love bro

50 min to hit breast

Pause flat bb 3x3 heavy and 4x5 moderate
Incline db press 4x8
Cable flies 5x8+

Stiff bar push downs - reverse grip push downs

[Adriftpanda]

I think i introduce solids just before Thanksgiving.

God damn... rip lmao

[icehog3]

Good leg day, wasn't super strong but lots of endurance and intensity. Threw in some military presses, rear delts and barbell shrugs at the end.

[bonjing]

God damn... rip lmao

I've been doing good :fu2 haven't cheated once, but I have forgotten to eat every once in a while. Bet you never thought you'd hear me say that :r

Pretty easy day yesterday and definitely not my best form.

Arnold press
Lateral raise
front raise
bent over flys

dumbbell curls, hammers, cable curls and reverse grip curls.

[icehog3]

Good job, Greg, getting in there is half the battle.

Just arms today so I really tore them up. No idea how I am gonna shampoo my hair today. :lr

[Adriftpanda]

You lie, you have never skipped a meal in your life.

Tom, we twinsy

Hit legs today. One of the better leg days and had time to hit db presses

Pause squats
Platz hack squats
Bb stiff leg deads
Seated leg extensions

Standing ohp db

[icehog3]

Just don't tell Erich, Huy. ;) :lr

[Adriftpanda]

I'll tell your FC roommate in a few weeks

[icehog3]

I'll tell your FC roommate in a few weeks

That's fine, Erich is the only one who would be upset over someone other than him being called my twin. :r

[Adriftpanda]

Mentally not all there today. Lack of sleep, lack of calories, and just no energy.

Did back and finished with some arms

Neutral grip pull downs to warm up
T bar rows
Db row
Wide grip pull downs

Db curls
Ez bar reverse grip curls
Preacher curls

[bonjing]

2 complexes 3 sets each. Farmer carries on the stairs.

[icehog3]

Ho Ho the Dairy-O, Greg! :tu

Off yesterday.....International Chest Saturday today.

[icehog3]

Tore it up, relatively heavy weight with losta reps.

Incline bench press
Bench press
Vertical bench
Machine flyes
Dips
Decline bench press

[icehog3]

Killer back day...not super heavy but upped the reps with sheer willpower after a physical, two line hockey game late last night.

Barbell rows 205 @ 21, 235 @ 16, 255 @ 12, 275 @10
T-bar rows 225 @ 20, 250 @ 13, 270 @ 10
One arm rows 135 @ 12, 150 @ 10, 150 @ 10
Cable rows 220 @ 13, 240 @ 11, 260 @ 9
Pullups 10, 10, 9

[icehog3]

Put off legs 'til tomorrow since it looks like we have a really short bench for hockey tonight.

Doubled up on arms and shoulders, went heavy on the presses, and did more volume for arms. Good workout, now to get some carbs and rest for hockey.

[Adriftpanda]

Very nice Boss.

Press day

Standing ohp
Flat bench
Incline db press
Seated cable press - side delt raise
Hammer strength incline

Finished up with some tris

[bonjing]

No playing for me tonight. Had to get a tire patched on the car.

[icehog3]

Good day, Huy!

Hope you can get in today, Greg. :tu

Heading in for wheels shortly. Left it all out on the ice last night, so I'll just go heavy and short on presses and hammie curls.

[Adriftpanda]

Wheels. My quads were twitching lol

Squats low bar
Power squat machine - I love this machine, only reason I go to this gym for leg day
Lying leg curls
Seated extensions

[icehog3]

Nice wheel day, Huy. Now say that 3 times fast. :D

Just presses and curls for me, and I didn't even go as heavy as I wanted, just didn't have the gas.

It feels like a Sunday. :confused:

[bonjing]

Some light shoulder and bicep work yesterday. Felt my back tightening up and did some stretches last night. While sleeping full on tightness. The hurts to breath tightness. Damn I'm feeling old :r

[icehog3]

We gotta fix you up, Greg, you're too young to be old! :D

International Chest Wednesday. Super volume day. Stayed at 205 for incline bench, then 205 for flat bench, 225 for declines, and finished off with some vertical bench and some flyes. Good workout on a day I wasn't feeling the heavy weights.

[Adriftpanda]

Back day, it's still feeling "full" what a pump.

Chest supported rows 5x with drop sets
Seated plate loaded rows 6x with drop sets
Wide grip pull downs 4x w/drop sets

Seated db curls - bent over bb row (did these with only 25lb plates) just wanted to squeeze the **** out of the lats. 4x20

Reverse grip bb curls 4x

[icehog3]

Nice back day, Huy! Today is back day for me, and now I'm feeling inspired. :ze

[Adriftpanda]

Press day - felt good.

Incline bb - hit heavy for 4x5
Seated Arnold db 4x6-8
Seated cable flies - cable presses 4x10+
Bb upright row - dips

Hit some tris

[icehog3]

Another nice day, Huy. :tu

Treated back like I treated chest yesterday, lower weights and high reps.

Deadlifts
Barbell rows
T-bar rows
Cable rows
Pullups

[icehog3]

Heavy shoulder day....

Seated Military press
Rear delt flyes
Barbell shrugs

Threw in some light hamstring curls as I have games tomorrow and Sunday and will probably skip the wheel day.

[Adriftpanda]

Felt like crap since 4am. Been throwing up and have the chills.

Drove to the gym, parked my car and said nope. Drove back home. Lol

Caught some sort of bug, hopefully it's just a 24 hour thing.

[icehog3]

Hope you're better in the morning, Huy.

I'll check in before I head to the gym myself.

[Adriftpanda]

Played in my Sunday bball league. Totally out of sync. Stepped on the scale and I lost almost 7lb in a day. Lots of hydration today and let's see how I feel tomorrow.... damn I think it's legs too.

[icehog3]

I feel your pain, Huy, hockey last night and again tonight. At least today was my off day from the weights.

[icehog3]

I have to take Wednesday off the gym, and quite possibly Thursday as weel, so I doubled up with back/chest supersets. Went heavy too, let it all hang out. Great workout, still feel pumped 3 hours later.

T-bar rows / Incline bench press
Barbell rows / Bench press
Cable rows / Vertical bench
Rear delt flyes / Chest flyes (killer combo!)
Dead hangs

[Adriftpanda]

So M/T/F this week?

Hit legs today, gassed but still managed to train alright.

Didn't want to push the weights so kept it about 80% 1rm

Front squats 4x6
Platz leg press - 10x feet higher and 10x feet lower - 4 sets
Lying leg curls - seated leg extensions 4x12

[icehog3]

So M/T/F this week?

Hit legs today, gassed but still managed to train alright.

Didn't want to push the weights so kept it about 80% 1rm

Front squats 4x6
Platz leg press - 10x feet higher and 10x feet lower - 4 sets
Lying leg curls - seated leg extensions 4x12

Still love seeing Platz's name, reminds me of when I first started lifting.

Yeah, I'll do some wheels, shoulders and arms tomorrow, keeping it short on everything so I don't have a marathon workout. Then back to my 4 on, 1 off on Friday. And maybe another double-double the Wednesday and Thursday before I herf with ya. ;)

[Adriftpanda]

It's not this weekend...

[icehog3]

Still love seeing Platz's name, reminds me of when I first started lifting.

Yeah, I'll do some wheels, shoulders and arms tomorrow, keeping it short on everything so I don't have a marathon workout. Then back to my 4 on, 1 off on Friday. And maybe another double-double the Wednesday and Thursday before I herf with ya. ;)

It's not this weekend...

Reading is such a lost art. :r

[Adriftpanda]

F off. I can't help it but get excited when I hear about FC and herfing with my mijos.

Press day.

Ohp
Flat bench
Incline db
Shoulder press machine

Hits some over db extensions, ez bar press downs, and dips

[icehog3]

I F'ed off and died. :r

Tore it up again, heavy and fast.

Leg press
Leg curl
Military Press
Shrugs
Skullcrushers
Barbell curls
Preacher curls

[Adriftpanda]

Pretty solid day. Backsies

Deadlift
Bb pendlay row
Seated v grip row
Wide grip pull down

Some reverse grip ez bar curls

[bonjing]

Back at it. Warm up on the elliptical.

wide grip pull downs.
Leg press into calf press.
close grip row.
leg press into calf press.
v bar pull downs.
squat jumps with medicine ball.
rope tri extensions.
squat jumps with medicine ball
Cable pull down.
neutral grip cable pull down.

[icehog3]

Thanks for my vicarious workouts, Huy and Greg. :D

I'm on the second day off, back at it tomorrow.

[Adriftpanda]

Very nice work, Greg. Sounds like you put in work today.

Brutal leg day but I love it. 2nd leg day this week

Power squat machine (my favorite) 3x8-10
Squats 4x8
Power squat machine 5x8-10
Seated leg extensions 5x12
Kb lunges 2x20

Wheel chair me out

[icehog3]

Leaving it all there! My Man! :tu :ze

[bonjing]

My knee is paying for it now, Dr's appt next week hopefully it's just gout and I didn't do something stupid to it. Knee has been bugging me for about a month now and I'm starting to think it's not gout. Been talking to the track and field coach about shot put and discus and that got me trying to see if I still have my form down, thinking i aggravated something in there.

Thursday are my days off.

Going to end the week with some complexes and elliptical. Forget my head harness at home again, trying to keep the neck muscles up to support this big noggin :bh and no i do not exercise my neck like Huy :r

[icehog3]

Forget my head harness at home again, trying to keep the neck muscles up to support this big noggin :bh and no i do not exercise my neck like Huy :r

:lr

Hope the knee isn't too serious, Greg.

[icehog3]

ICF, did 3 heavy sets of each exercise (excepting the dips which were just bodyweight)

Incline bench press
Tweener press (angle set between inclines and flats)
Bench press
Vertical bench
Flyes
Dips

[Adriftpanda]

I have never touched that neck head harness thing? If I ever did, tom please kick my ass

[icehog3]

I have never touched that neck head harness thing? If I ever did, tom please kick my ass

Deal.

5'er of CCs to anyone who can get a pic of Huy in the harness. :D

Off to row, row, row my lats shortly. :ze

[icehog3]

Went with the same type of deal on back that I did with chest yesterday, 3 heavy sets of each exercise. Pre-fatigued with the cables today but still went pretty heavy on the rows.

Pulldowns
Super wide pulldowns
Neutral grip narrow pulldowns
T-bar rows
Barbell rows
Dumbbell rows
Pullups

[Adriftpanda]

Press day. Kept the rest fairly short and tried to hit at least 6 reps

Incline bb @185x6-8
Db flat press @75-80x6-8
Bb ohp @135x6-8
Seated incline hammer strength @225x8-12

Some db overhead extensions
Cable rope extensions