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Adriftpanda
10-23-2017, 05:36 PM
Backsies.

Might have pushed it one too many sets with deads

3x5-6 @80% max
Seated one arm row 5x8-10 w/drop sets
Reverse grip pull downs 3x8-12

Warmed up with about 60 pull ups
Ended with about 40 pull ups

Did some bis too before ending

icehog3
10-23-2017, 05:47 PM
You keep it healthy, you gots somewhere to be this weekend. ;)

Did shoulders and arms, a shortened workout as I have double doubles Wed and Thur.

Military presses for reps 135-185
Skullcrushers for reps 95-145
Cable pushdowns
High rep barbell curls 85-135
Preacher curls

Adriftpanda
10-23-2017, 07:01 PM
Brother, if Mason doesn't get better, I won't be going anywhere.

He's had the stomach flu since Thursday. We had to go to the hospital to get him an IV because he's been so dehydrated. Luckily, today he peed and had a small poo. That's a good sign.

bonjing
10-24-2017, 10:35 AM
Poor Mason, hope he starts feeling better soon and that you guys don't catch it. Maybe he needs a louder toy to play with :D

Did some bench work last night, no real warm up for me. Kind of goofed off in the office drinking coffee before work out.

dumbbell flat bench
flat flys
dumbbell incline
incline flys
cable decline
High cable flys.

weighted squat jumps
sumo deads
deadlift
romanian dead

tried to squat but the knee wouldn't balance me. Left knee just kept wanting to push out when trying to get up.

icehog3
10-24-2017, 11:05 AM
Good stuff, Greg! :tu

Hope Mason is on the uptick, Huy. You're supposed to take me for poke. ;)

Adriftpanda
10-24-2017, 05:15 PM
Hopefully poke and no pukeaaa

Legs today. Good day.

Squats
Platz hack squats
Seated leg extensions

Lots of sets and reps. My quads are twitching and cramping up.

He had a temp this morning but it went down. Has been able to keep his good in since yesterday. So it's a good sign. Sucks when there's not much we can do

Adriftpanda
10-24-2017, 05:16 PM
Greg, how's the back? You think you did enough deads?

bonjing
10-24-2017, 05:40 PM
Let's take Mason out for some poke!

Greg, how's the back? You think you did enough deads?

Back is good, did mid-weight nothing to heavy. I have "noassatall" so I figure the extra squats might help the condition ;). once the knee heals (if ever) going to start doing lunges.

No gym tonight, there's a home game and they close the gym for them.

icehog3
10-25-2017, 03:07 PM
Howdy Huy and Greg....back to a 3 man show back in this corner. :D

Last push workout before FC. Volume, volume, volume.

20 degree incline bench
Bench press
45 degree incline bench
Seated military press
Standing military press
Flyes
Skullcrushers
Cable pushdowns

Tomorrow will be legs, back and bis. Then 4 glorious days off. :r

Adriftpanda
10-25-2017, 08:08 PM
Chesties.

Quick one.

Flat bench 2-3 second pause 4x3/5 @225
Incline db 4x8+ with drop set
Standing cable presses 6x8+

Preacher tricep extension 5x10
Cable rope extensions 3x15+

Few more days till FC. Some back and hammies tomorrow and then a quick shoulder and arms Friday morning

icehog3
10-25-2017, 10:04 PM
Get one for me Friday, Huy, I'll be at 37,000 feet. :D

bonjing
10-25-2017, 10:05 PM
Overhead press
Arnold's
Dumbbell flys
Dumbbell front raises
Dumbbell rear delt
Upright row
Shrugs

Curls
Hammers
Ezbar reverse curls
Cable curls

Farmers carries on stairs

icehog3
10-25-2017, 10:08 PM
Good day, Greg! You earned some poke!

icehog3
10-26-2017, 10:11 PM
Finished strong with heavy legs, heavy back, heavy bis, and some rear delt and tri work just for grins.

I earned my 4 days off and some poke. ;)

bonjing
10-27-2017, 12:17 AM
Got a shot of cortisone in the knee, hopefully that helps. Going to the chiropractor tomorrow so I'm going to have a few days off.

icehog3
10-27-2017, 07:58 AM
Good luck with the shot, Greg. :tu Wish you were gonna be in RB.

I'm off for 4 (or maybe 5, we'll see).

Adriftpanda
11-01-2017, 05:05 PM
Been going, just not motivated to post since you guys haven’t posted.

Wheels today -

front squats 4x5
Platz hack squats 5x8-12
Seated leg extensions 5x10+

Did some abs

icehog3
11-01-2017, 06:39 PM
Nice, Huy. :tu

Skipped yesterday, just couldn't get psyched after a long flight Monday night.

Hit chest today, and the 5 days off did me good. Stronger, and just felt more in the groove than I did when I left.

Incline bench x 4
30 degree incline bench x3
Flat bench x 4
Flyes x 3
Dips x 4

bonjing
11-01-2017, 06:59 PM
Forgot to log.

Just did some squat jumps on Monday.

Back and Bi's yesterday.
Cable pull downs.
reverse close grip pull down.
seated cable rows.
dumbell rows
some back machine
dumbell curls
hammer curls
reverse grip easy bar.

Finished with cosgrove complexes

Adriftpanda
11-01-2017, 07:00 PM
Tomorrow and then off for a few days. Heading to Reno.

May do some push/press but hit arms. Havenít done that in a while

bonjing
11-01-2017, 07:02 PM
Tom, did Huy take you for some poke like he said he would?

Adriftpanda
11-01-2017, 10:16 PM
....

bonjing
11-02-2017, 12:21 AM
Quick 15min on the elliptical

Overhead press
Arnold's
Dumbbell flys
Dumbbell front raises
Dumbbell rear Delt
Head harness

Rope pull down
Palm down cable tri
Neutral grip tri
Reverse grip tri
Cable push downs

Tuminellos complex to end just 2 sets
Overhead Squat
Swings (like kettlebell swings)
Bentover Row
Reverse Lunge and Twist
Diagonal Chops

bonjing
11-02-2017, 12:22 AM
....

I take that as a no?

You're a horrible person :gary

icehog3
11-02-2017, 01:00 AM
Tom, did Huy take you for some poke like he said he would?

He did not, Greg, so I walked over to Jus Poke on Monday before heading to the beach. It was as good as I remembered it, and I couldn't believe how much yellow fin I got for the price. I'll be back there every time I hit SoCal from now on.

icehog3
11-02-2017, 04:52 PM
Back day, another strong one until I finally gassed at the end.

T-bar rows x 7 sets
Barbell rows x 4 sets
Cable rows x 3 sets
Pulldowns x 2 sets (gassed)
Dead hangs

bonjing
11-03-2017, 11:57 PM
Hour on the elliptical.

Deads
sumo's
romanian

shrugs

i'm dead.

icehog3
11-04-2017, 02:39 AM
Sounds like for good reason, Greg. :tu

I hit wheels today, heavy on leg presses, did some hammie curls and some lunges. Got some Poke from the place near me that does it. It's not bad, it's just not Jus Poke. :( Had some of the world's best Chinese later though, that made up for it. ;)

Tomorrow I'll mop up the rest of the parts with a shoulder and arm workout.

icehog3
11-04-2017, 04:33 PM
Presses
Rear delt flyes
Barbell curls
Cambered bar curls
Skullcrushers
Pushdowns

And that's all I got to say about that.

icehog3
11-06-2017, 09:08 AM
Heavy chest workout yesterday after crushing shoulders and tris on Saturday. Me so crazee. :D

icehog3
11-06-2017, 02:59 PM
Strong back workout today, did some supersets to start and really ramped up the intensity.

Barbell rows - Neutral grip T-bar rows x 6 sets
Overhand grip T bar rows - Neutral T-bar rows x 3 sets
One arm dumbbell rows x 4 sets
Cable rows x 5 sets
Wide grip pullups x 1 set
Dead hangs x 1 set

bonjing
11-06-2017, 10:47 PM
Elliptical and some chest tonight.

Middle back is messing with me.

icehog3
11-07-2017, 03:50 PM
Shoulders today after a late game last night.

Had limited strength and almost no endurance on military presses, thought the whole workout was probably gonna suck. Turned it around though and really tore it up on rear delts and shrugs, so I'm a relatively happy camper.

Hope the middle back is better today, Greg. :tu

Adriftpanda
11-07-2017, 04:35 PM
Was out of town since Thursday. Tweaked my lower back Sunday so been foam rolling my back at for an hour or two last few days.

Back is still a bit tight. Hit presses moderately today.

Hammer strength incline 4x10+
Incline bb press 3x10+
Seated Arnold db 4x+
Neutral seated presses 4x+

Hit some triceps to finish it off.

Back to foam rolling.

icehog3
11-08-2017, 10:11 AM
Nice work, Huy. :tu

I've had a little kink in my right lower back for a couple days, hasn't bothered me in the gym too much, but was excruciating to put on my skates Monday. Hoping it's just one of those kinks that only last a few days and works itself out.

Heading in for legs and arms shortly.

icehog3
11-08-2017, 02:37 PM
Heavy on legs, volume on arms. Had some chicken breast with BBQ/Hot sauce. Now I'm gonna have a recovery smoke. :ss

Adriftpanda
11-08-2017, 06:12 PM
Back today, didn’t go heavy. Kept it about 70%

Bent over db rows
Lat pull downs - reverse grip pull downs
Seated machine row - pull ups

Zot curls
Bb curls - reverse bb curls

Chainsaw13
11-08-2017, 08:09 PM
I hope you guys don't mind me butting in and asking a question ot two. Thinking of joining a gym and hiring a personal trainer. Met with him tonight at the potential gym. Doing a trial run. Think it's worth it to start with a trainer? The monthly fee for him is the major stumbling block right now.

bonjing
11-09-2017, 12:02 AM
No help from me Bob, hopefully the more experienced guys have some advice.

Eye dr for me last night.

Shoulder and bi work for me today.

Arnold's
Flys to above my head
Front raises
Bent over delts
Cable flys, low, mid, high.
Shrugs

Dumbbell curls
Hammers
Reverse
Curls transition to reverse
Seated bar curls,focused on slow up and slow down.

Did a foam roller on my back last night, holy crap that hurt!

icehog3
11-09-2017, 01:29 PM
Keep up the good work, Greg! :tu

Bob, I would suggest a week or two with a trainer to give you an idea on split routines, equipment function, different ways to increase intensity, and a multitude of other things. I think it gives you a good base to work with. I personally believe that one should be able to motivate themselves once at the gym, so I would only recommend the personal training for a short period to learn and develop that base, and then train on your own. But everyone is different, and I'm for whatever get you (and keeps you) in the gym.

Chainsaw13
11-09-2017, 01:40 PM
Thanks Tom, that's what I was thinking too. Hard to justify the cost to myself, especially since I don't have the money.

bonjing
11-09-2017, 05:13 PM
Keep up the good work, Greg! :tu

Bob, I would suggest a week or two with a trainer to give you an idea on split routines, equipment function, different ways to increase intensity, and a multitude of other things. I think it gives you a good base to work with. I personally believe that one should be able to motivate themselves once at the gym, so I would only recommend the personal training for a short period to learn and develop that base, and then train on your own. But everyone is different, and I'm for whatever get you (and keeps you) in the gym.

But what if his trainer is a she and she is smokin' hot!

Adriftpanda
11-09-2017, 11:50 PM
Legs, back is feeling better but still sticking to around 70%.
Hit fronts to avoid putting heavy weight on my back.

Fronts 4x6-8
Hacks 4x10+ w/drops

Focused more on hams

Seated leg curls 6x10
Single lying leg curls 4x12+

KB walking lunges

icehog3
11-10-2017, 11:46 AM
But what if his trainer is a she and she is smokin' hot!

Greg is wise. :D :xxx:

Off day yesterday, just hockey. Back in the gym this afternoon. Hope to kill it like Huy did...

bonjing
11-11-2017, 09:11 AM
Gym closed for a game. Did some kettle bell swings at home.

icehog3
11-11-2017, 10:33 AM
Chest yesterday. Strength was low after a tough hockey game Thursday night, so went volume and shorter rest between sets.

Back day today, get your lats a runnin', head out to the T-bar.....looking for a pump...and some chicks to come my way.....

mosesbotbol
11-11-2017, 02:54 PM
Just started lifting again. Sore as can be. Did chest and tri's. Kept it light, but aching is not. Going to Symphony with the better half. I am going to be walking around like lug in pain... Stretching the best I can.

bonjing
11-11-2017, 08:15 PM
The first soreness and pump feels good though doesn't it?

Chainsaw13
11-11-2017, 09:28 PM
The first soreness and pump feels good though doesn't it?

Yes! Just getting back started myself. Legs this morning. Stairs are fun. :D

icehog3
11-12-2017, 11:01 AM
Good deal, Moses and Bob.....keep it up!

Back day yesterday, fairly heavy.

Bent over rows x 7 sets
T-bar rows x 5 sets
Wide pulldowns x 4 sets
Cable rows x 4 sets

mosesbotbol
11-13-2017, 02:03 PM
The first soreness and pump feels good though doesn't it?

Not Saturday night kept cinching up and walking like Frankenstein... Today I will work out again and should feel better, and do all the parts I missed on the last workout.

Trying to keep it 2-3 days a week.

icehog3
11-13-2017, 09:05 PM
Give 'em Hell, Moses! :tu

Leg day today, got an Olympic bar with some shoulders supports and did some squats. Neck hurts a little but it was worth it. After that just some hammie curls. Gonna take tomorrow off, and stay on my 4 on, 1 off schedule the next couple weeks.

Adriftpanda
11-13-2017, 09:27 PM
Haven’t low bar in a few weeks, so took it 80%.

Squats 4x3 @80%
Squats 2x6 @60%

Bulgarian split squats 3x10
Seated leg extensions 3x15
Lying leg curls 4x16

Adriftpanda
11-13-2017, 09:29 PM
Good stuff everyone, nice to see other people besides Tom and Greg

bonjing
11-13-2017, 10:24 PM
Keep it up Bob and Moses!!!

An hour on the elliptical for a warm up.

Dumbbell press
Dumbbell flat flys
Incline dumbbell
Incline dumbbell flys
Standing cable press' to get my lower chest
And high cable flys
Flat bar with chains for added resistance wide, narrow and close grip

Sumo's with chains
Deads with chains too.
Squats with calf raises

Adriftpanda
11-14-2017, 05:35 AM
An hour? Cardio for an hour for a warm up? Wtf... that’s like going down on a girl for an hour and saying that’s foreplay.

icehog3
11-14-2017, 09:25 AM
An hour? Cardio for an hour for a warm up? Wtf... thatís like going down on a girl for an hour and saying thatís foreplay.

Yeah, I do two, maybe three plays at most.

Thinking about skipping my day off today.

bonjing
11-14-2017, 10:39 AM
An hour? Cardio for an hour for a warm up? Wtf... thatís like going down on a girl for an hour and saying thatís foreplay.


That's how I role, don't be mad :r :xxx

Actually I think this smilie is more appropriate :dr


Besides, gotta burn off those damn calories I've been eating.

Chicken and cauliflower rice for the win? :na

icehog3
11-14-2017, 04:25 PM
Thinking about skipping my day off today.

Thought about it. Skipped it anyway, body needs the rest.

Chicken and cauliflower rice for the win? :na

Yes, please. :D

Adriftpanda
11-14-2017, 06:59 PM
Eww. Hey, you finished with that liquids diet ****?

Had a good chest day. Strength felt great, must have been the 60-80%1rm last week.

Flat bench 3x4, 3x6
Incline db press
Seated cable presses - seated cable flies 3x20

Hit db over head tri extensions

Chainsaw13
11-14-2017, 07:25 PM
Shoulders and biceps yesterday. Trainer gave me a list of exercises to do. Last intro workout with him tomorrow. Went ahead and signed up for a year at the gym too. Plan is to sign up with the trainer for a three month stint. Give me a good basis to start.

Adriftpanda
11-14-2017, 09:39 PM
Awesome! Congrats!

bonjing
11-14-2017, 10:19 PM
Eww. Hey, you finished with that liquids diet ****?
Eww, is what I thought too. Stir fry the cauliflower with some chicken broth and some creole seasoning and it's pretty dang good. Add some slow cooked balsamic chicken with honey and it's all good!

Still on the bs diet. I get one solid meal a day and it's been pretty much the above. Sometimes I switch up the chicken with some crab.

Shoulders and biceps yesterday. Trainer gave me a list of exercises to do. Last intro workout with him tomorrow. Went ahead and signed up for a year at the gym too. Plan is to sign up with the trainer for a three month stint. Give me a good basis to start.

Awesome start!

bonjing
11-14-2017, 10:25 PM
Hour warm up again on the elliptical.

Wide grip pull downs
Reverse close grip pull downs
Seated cable rows
Some machine? High rows?
Bent over rows
One arm dumbbell rows

Leg press
Calf press
Romanian deads
Deads again

French press to close grip press on ezbar
Cable tri extensions
One arm cable tri
Reverse grip cable
Neutral grip cable
Cable push downs

Balance ball squat with medicine ball

icehog3
11-15-2017, 02:23 AM
Some serious workouts, Boys, nice going.

Congrats on making the commitment, Bob....well, the financial one at least. Now just have the mind and body follow. ;)

Add some slow cooked balsamic chicken with honey and it's all good!

Still on the bs diet. I get one solid meal a day and it's been pretty much the above. Sometimes I switch up the chicken with some crab.

I'd try switching up the chicken with some chicken fried steaks and hash brown potatoes with jalapeno cheese. :D

I am so motivated that not only did I take my regularly scheduled day off today after almost reconsidering...I am going to take an extra day off tomorrow. Might even eat sumpthin crazy bad for me. :r

Adriftpanda
11-15-2017, 05:13 AM
Eww, is what I thought too. Stir fry the cauliflower with some chicken broth and some creole seasoning and it's pretty dang good. Add some slow cooked balsamic chicken with honey and it's all good!

Still on the bs diet. I get one solid meal a day and it's been pretty much the above. Sometimes I switch up the chicken with some crab.



Awesome start!

Iíd try switching up the cauliflower with rice and replace the chicken with tamales and some beans.

bonjing
11-15-2017, 09:42 AM
:fu2 both :na

:r

I think my first "meal" will be in Reno next week. First thing substantial will be in Honolulu, POKE!!! :banger:noon

icehog3
11-15-2017, 01:57 PM
:fu2 both :na

:r

I think my first "meal" will be in Reno next week. First thing substantial will be in Honolulu, POKE!!! :banger:noon

Awesome choice! Next best after chicken friend steak tacos!

Enjoying my extra day off. Heading to the Blackhawks game.

**** you in advance, Huy. ;) :r ;s

bonjing
11-15-2017, 02:17 PM
Awesome choice! Next best after chicken friend steak tacos!

Enjoying my extra day off. Heading to the Blackhawks game.

**** you in advance, Huy. ;) :r ;s

Chicken fried steak tacos sound interesting.

Enjoy the game, Sir!

Adriftpanda
11-15-2017, 03:25 PM
Lmao! Dick! I didn’t even say anything. Have a great time, Tom! Hope the blackhawks win! I’ll pray for it.

Good back day. Wanted to test out the back a bit. Didn’t want to go too heavy so stuck with 315 for deads.

Deads 4xlots @315 (back felt good but didn’t want to push it)
Bent over db row
Seated row - csble pull down
Hammer strength reverse pull downs

Hit some quick bis

Chainsaw13
11-15-2017, 08:12 PM
Chest/back day.

Bench press
Lat pull downs
Incline flys
Shrugs
Lower back extensions
Seated chest flys

Because my work schedule is going to be goofy the next couple months, signed up for his hybrid program. 1 day a week with him, and an online app with customized workouts to do on my own. Saves me some money too and can always pick up extra workouts with him if I have the time.

bonjing
11-15-2017, 10:48 PM
Good work Bob!

Did some shoulder and bicep work today no elliptical today, just not feeling it.

Standing over head press
Arnold’s
Dumbbell flys
Dumbbell front raises
Bent over rear delt
High, mid and low cable

Bicep curls
Hammers
Reverse curls
Ezbar reverse curls


I must have over did it today, or this week, my hands are trembling. I do feel good after the work though so that’s a plus.

icehog3
11-16-2017, 12:00 PM
Great days, Greg, Huy and Bob. I now am inspired to tear it up. "ze

Huy, your prayers were answered with a nice 6-3 Hawks win. ;)

Adriftpanda
11-16-2017, 04:55 PM
I prayed hard...

Another leg day.... I hate/love when legs fall twice in a week.

Front squats 6x4
Single leg presses 4x10-12
Seated leg extensions - db stiff leg deads 5x12+

bonjing
11-17-2017, 09:58 AM
Gained two pounds at weigh in last night, sigh. Nice sunny day today, I may take a walk after the chiroprator this afternoon.

icehog3
11-17-2017, 11:36 AM
Drove to the gym yesterday, got all the way there and realized I forgot all my stuff. Said "**** it" and went home.

I'll get it in today....I think! :ze :lr

icehog3
11-17-2017, 05:56 PM
After 3 days off I did volume for chest, mostly pressing but some flyes and stretching motions. Still feel a pump 4 hours later. :tu

Now please give me some inspiration for tomorrow with your workouts today.

Chainsaw13
11-17-2017, 06:07 PM
Another session with the trainer tomorrow, so decided to get in a workout myself today.

Shoulder press
Front shoulder raises
Side shoulder raises
Rear deltoid (used the machine)
Incline curls
Hammer curls
Ez bar curls
2.5 mile run

Was able to add a bit of weight to pretty much each set, and add a few reps on the last rounds.

Adriftpanda
11-18-2017, 01:55 AM
Awesome day, I say Bob.

Kept it pretty simple today. Push with some flies

Seated db press 4x6
Incline bb press (slow negatives) 4x8
Seated cable flies

Hit some ez bar overhead tricep extensions, reverse grip push downs, to hit some tris

icehog3
11-18-2017, 11:15 AM
Nice job, Bob, sounds like an excellent day.

Simple is good, Huy. :tu

Back day for me today, need to work off last night's tequila.... :r

Chainsaw13
11-18-2017, 02:52 PM
Not too bad of a leg workout this morning. Been nursing a hamstring injury that won't go away.

Lots of foam rolling to loosen up the knots. My IT band can bite my ass.
Leg presses
Hamstring extension
Hamstring curls
Single leg dumbbell step ups
More foam rolling. I'm pretty sure I'm missing another exercise.

I've got a couple foam rollers, plus a roller bar I'm going to use on my legs to try and work out the rest of the knots.

icehog3
11-19-2017, 11:10 AM
Nice leg day, Bob. :tu

Back yesterday, another volume day, didn't go heavier than 275 on any rowing exercises. Heading in for legs today.

bonjing
11-20-2017, 09:57 AM
Walking around in cold air sucks!

icehog3
11-20-2017, 10:01 AM
Walking around in cold air sucks!

Put some pants on!

Destroyed my legs yesterday with some heavy presses supersetted with some reps for hammies. Then proceeded to trash my abs.

Today will by shoulders and arms, and maybe some more abs if I dare.

icehog3
11-20-2017, 01:47 PM
Heavy on shoulders, heavy on bis, heavy on tris.

He ain't heavy....he's my Brother.

Adriftpanda
11-20-2017, 04:49 PM
International back day.

Pendlay bb row - deads (this was like cardio, this was no joke) 5x5
Seated plate loaded rows - pull ups 6x8-12
Wide grip pull down - single arm cable row 5x8-12

Db curls - reverse grip bb curl
Preacher curls

Da Klugs
11-20-2017, 06:43 PM
Rode the bike for 30 minutes last night. (First time in years)
Did 30 curls and 30 overheads with my 2 12lb hand weights.
30 push ups.

More tonight.

Adriftpanda
11-20-2017, 07:06 PM
Good job Dave, get back on it.

Chainsaw13
11-20-2017, 09:06 PM
Get it Dave!

First workout on my own with the trainer app.

Dumbbell press
Incline dumbbell press
Overhead press
Lateral raises
Side dumbbell raises
Upright rows
Skull crushers
Rope tri extensions

Then 3 rounds of a high intensity cardio (burpees, push-ups, mountain climbers, leg lifts, jumping jacks, Russian twists).

I'm spent.

bonjing
11-20-2017, 10:57 PM
Holy crap Bob! I'm tired just reading about your workout.

Put some pants on!

Wish that was just shrinkage :(

Hour on the elliptical followed by some chest and leg.

Flat bench dumbbell
Flat dumbbell flys
Incline press
Incline flys
Laying over head press or something like that
Satanding High cable press

Squats
Sumos
Leg press to calf press
Dead lift

Working on new/better form. Working on keeping the inside of my elbows pointed outwards more when doing deads and keeping my chin/neck more tucked. Recommended by the chiropractor since my neck no longer has a natural curve. And I've noticed I do stick my neck out more when pushing for complete reps.

Adriftpanda
11-21-2017, 05:30 AM
Greg, I would recommend checking out Ed Coan. When I first started to train PL, I watched a log of his videos and attended one of his seminars.

icehog3
11-21-2017, 12:05 PM
Some excellent workouts, plus Dave is back in the fold. :D

Greg, my neck is straight as a pencil and at about a 60* angle. Only a transplant could help me now. :r

Bob, sounds like the PT was a good experience?

My day off today. Back in for some breast work tomorrow.

Chainsaw13
11-21-2017, 12:16 PM
Bob, sounds like the PT was a good experience?



Yea, he's helped me a lot with a bunch of little things on form, etc. Plus the customized workouts online will help when I travel. I can message him with what the hotel has and he can design a routine I can do while I'm there.

icehog3
11-21-2017, 12:26 PM
Yea, he's helped me a lot with a bunch of little things on form, etc. Plus the customized workouts online will help when I travel. I can message him with what the hotel has and he can design a routine I can do while I'm there.

Glad it's helping you out, Bob. :tu

Chainsaw13
11-21-2017, 07:36 PM
Back, biceps, abs today.

Assisted pull-ups
Reverse grip lat pull downs
Dumbbell rows
Seated cable close grip row
Hammer curls
Narrow grip barbell curls
Elbow and side planks

Taking tomorrow off, then running a 5k Thursday morning. Back at it Friday morning for legs again.

bonjing
11-21-2017, 11:39 PM
Normal routine for me. Hour on the elliptical.

Standing overhead press
Ahnolds
Dumbbell flys
Dumbbell front raises
Bent over dumbbell rear delt
Bent over vbar raises
Some machine :confused:
Mid, low, high cable flys
Shrugs

Dumbbell curls
Hammers
Ez bar reverse curls
Ez bar curls
Seated barbell curls.

icehog3
11-22-2017, 12:59 AM
Nice job, Men. :tu

Leg day after a 5K, Bob? You be crayzee. :r

Chainsaw13
11-22-2017, 07:05 AM
Damn Greg, here I was thinking I put in a big workout. :D

bonjing
11-22-2017, 11:50 AM
Damn Greg, here I was thinking I put in a big workout. :D

It just sounds like a lot, but I'm not doing heavy weights. Not by this groups standards :ze;)

I don't know why I'm sore as heck right now. The only difference in my routing is I've been adding isopure-zero after my workouts now. Maybe my body actually has something more to feed my muscles now?

icehog3
11-22-2017, 03:45 PM
I like the Iso-Pure if I can't get some solid food right away, Greg. :tu

Really strong and focused on breasts today....hit the chest from a number of angles on presses, and finished off with heavy flyes, body weight dips and vertical presses. Wish they were all that good.

bonjing
11-22-2017, 08:26 PM
Gassed today.

Half hour on the elliptical

Wide cable pull downs
Reverse close grip pull downs
Bent over rows
Seated cable rows
Single arm dumbbell rows

Seated overhead tricep
Rope pull downs
One arm cable
One arm cable reverse grip
Cable neutral grip
Cable push downs

Happy Thanksgiving everyone!

icehog3
11-23-2017, 11:00 AM
Nice, Greg! Happy Thanksgiving to all the Ironmen!

I decided when I was still awake at 3:30 AM that I would take the holiday off, and hit back Friday with a belly full of stuffing and mashed taters. :r

icehog3
11-24-2017, 11:32 PM
Really strong today on back, just tried to do 4 sets per exercise and keep it to maximum effort and move along to the next while I still felt strong. Couldn't get a station for pulldowns, but hit T-bars, barbell rows, rear delt flyes and cable rows. Finished with some stretching and dead hangs, whole thing took less than 40 minutes and my back was rocked. Wish they could all be like today.

icehog3
11-25-2017, 02:17 PM
Legs and shoulders today, another pretty solid day.

Leg press, hammy curls, seated military press, rear delt flyes (again) and barbell shrugs. Topped off with a healthy dose of abs.

Maybe arms tomorrow or maybe off tomorrow. Depends how my date goes tonight. ;)

Chainsaw13
11-26-2017, 11:26 AM
Legs and cardio today

Barbell squats
Dumbbell lunges
Hamstring exercise ball curls
Dumbbell straight leg lifts
Calf raises
3x hiit cardio routine
15 mins on the stair climber

icehog3
11-26-2017, 11:39 AM
Nice going, Bob, seems you're really back in the swing of things! :tu

Date went really well, so I'll throw in arms with chest tomorrow. ;)

Chainsaw13
11-26-2017, 12:08 PM
For sure. Seeing good results after only a couple weeks.

icehog3
11-27-2017, 04:43 PM
Good Monday Breast Day.

Heavier weights on bench, incline, flyes, vertical presses, flyes, declines, dips. Sets were low on everything after bench (3 sets per exercise), that was all I needed.

bonjing
11-27-2017, 11:55 PM
Lazy day today, gym was pretty full. 40min on the elliptical.

Barbell and chains
Dumbbell flat
dumbbell flys
High cable flys
Incline cable bench

Squats
deads.

Adriftpanda
11-28-2017, 07:28 AM
Been so busy and haven’t posted. Haven’t skipped any days, got some in on Thangoving too.

Had solid press day. Hit some good numbers on my bench.

Ohp bb press 4x5
Flat db press 4x6-8
Seated cable flies - presses 4x10
Plate loaded shoulder presses 5x8-12

Hit some quick tris

icehog3
11-28-2017, 10:00 AM
Good to see you back, Huy. Good workouts for you and Greg both.

bonjing
11-28-2017, 10:29 AM
Good work Huy, I'm glad I brought some resistance bands with me on vacation. Might be a slow and low week for me, did that last night; I like that burn.

Chiropractor for me and picking up garbage that I bought on cyber monday tonight. Maybe I can sneak in a bit of a workout somewhere in between.

icehog3
11-28-2017, 03:54 PM
Get adjusted, then to the gym to **** it all back up again, Greg? :D You go, My Friend!

Felt strong but knew I wouldn't have much gas today, so I went super heavy on barbell rows, then "pretty" heavy on the rest....supinated grip T-bar rows, cable rows and neutral grip pulldowns. Only 16 sets total.

Adriftpanda
11-29-2017, 10:49 AM
My hams are on fire. Hit them pretty hard yesterday.

Low bar squats 5x3
Platz leg press 5x12+
Seated leg extensions 5+12
Db walking lunges 3x20

Back day.

icehog3
11-29-2017, 02:51 PM
Crush that back, Huy! :ze :tu

Leg day today, crushed them hammies as well. Light front squats for a change of pace, did more damage to my shoulders than to my quads though. :r

Adriftpanda
11-29-2017, 05:50 PM
Lmao come on rook. I guess it’s your 2nd shoulder this week.

I could barely stand up, my hams are so sore.

Bent over bb rows (haven’t done these in a while) - pull ups
Seated wide grip row - rear delt cable flies
Medium grip pull down - seated cable row

Hit bis since I have 15 min to spare. Seated db curls, reverse grip bb curls

Chainsaw13
11-29-2017, 07:05 PM
Back/bis/abs today. Since I actually read the trainers instructions, and didn't need to do as many reps as I thought, I increased the weight a bit.

Assisted pull-ups. (Getting closer to not needing any assist)
Close reverse grip lat pull downs
Dumbbell rows
seated rows
Hammer curls
Narrow grip barbell curls
Regular and side planks

Adriftpanda
11-29-2017, 10:44 PM
Awesome! Glad to hear you’re almost there!

For compound lifts ie squats, bench and deads, I keep it no more than 5 reps.
Isolation lifts I’ll go rather higher 8+

icehog3
11-30-2017, 10:25 AM
You're all tearing it up! Kudos!!

In for a shoulder/arm workout shortly.

icehog3
11-30-2017, 03:43 PM
Something different today, seated military presses. 135 pounds. Got 22 the first few sets, and got over 200 reps total. Added some rear delt flyes and some skullcrushers, and I was done for the day. I'll use my "day off" tomorrow to hit bis and abs.

Adriftpanda
11-30-2017, 11:26 PM
Very nice! Yeah, thatís how I feel like how leg day. Iíll spend 80-90% of the time at the rack.

Speaking of that... tomorrows another leg day.

Press today, felt so so. I almost couldnít get my last rep up lol.

Pause reps (2-3 secs) flat bench @225 4x5
Standing single arm Arnold 4x6-8
Seated cable flies - bb upright row 5x8-12
Seated plate loaded incline press - plate front raise 5xx8-12

Hit some incline skull crushers, over head ez bar extensions

Adriftpanda
12-01-2017, 07:04 PM
Solid day, focused more on quads.

Platz front squats (not pause but took it really slow) 5x6
Single leg press 5x8-10
Seated extensions - lying leg curls 6x8-12

bonjing
12-01-2017, 08:16 PM
Huy, you doing that 90 day leg thing?

Chainsaw13
12-01-2017, 08:41 PM
Chest day with the trainer.

Bench press
Decline press
Incline press
Seated cable flies
Standing variation on skull crushers
Wide refers grip tri extensions

Amazing how switching to weights again increases the appetite. :D

Adriftpanda
12-02-2017, 03:09 AM
Huy, you doing that 90 day leg thing?

No... this week just happens that legs fell twice in a week. Next week, looks like back will be twice

Adriftpanda
12-02-2017, 03:09 AM
Mmmm appetite... had Korean ayce bbq

Chainsaw13
12-02-2017, 12:36 PM
Leg day today. The squat rack was being used, so decided to hit the leg press machine first. Wasn't part of the routine, but figured it wouldn't hurt to add it.

Leg presses
Squats
Dumbbell lunges
Hamstring curls
Straight leg dumbbell lifts
Calf extensions

In less than a month, I've put on 6-7 lbs. I'm guessing mostly muscle and some water weight. Really upped my water intake, trying to drink at least a gallon of water a day. Pants still fit the same, but upper body has gotten bigger. Still a ways to go. Never really had chest muscles. Now I've got some, plus arms/back are looking better.

Adriftpanda
12-03-2017, 02:13 AM
Bob, how much are you taking in daily? Is your goal, to put on muscle mass?
Putting on 6lb of muscle within a short period of time is possible but rather unlikely unless itís water and FATs.

Either way, Im excited for you! Keep up the good work.

Chainsaw13
12-03-2017, 08:25 AM
I haven't been tracking my caloric intake. Although I try to be very conscious of the macros, especially carbs, to keep my blood sugar under control.

I want to put on some muscle mass, but want to stay around my current weight (192).

icehog3
12-04-2017, 11:25 AM
Sounds like you're doing great, Bob!

Supersetted chest and back Saturday.

Incline bench - Bent over rows
Vertical bench - T-bar rows
Flyes - Cable rows
Dips - Pulldowns

Legs today.

Adriftpanda
12-04-2017, 04:52 PM
Yup, I don’t track like I use to. I’m more of a intuitive eater.

Just don’t squat everyday.

Back day -

Bb pendlay rows 6x4-6
Chest supported rows 4x6 w/ds
V grip pull downs 6x8-12
Plated loaded single arm pull down 3x8-12
Incline db pull overs 2x10

Hit some bis for fun

Chainsaw13
12-04-2017, 07:26 PM
Yup, I don’t track like I use to. I’m more of a intuitive eater.


Me too ever since I dropped all the weight kicking diabetes. My routine is just that. I usually have about the same thing every day for breakfast and lunch, varyng it from time to time. Dinner is where I like to mix thing up.


Just don’t squat everyday.

Gonna make pooping difficult. :r

Back, bi's and abs day.
Assisted pull ups
Wide grip lat pull downs
Reverse close grip cable pull downs
One arm dumbbell rows
Seated close grip rows
Hammer curls
Narrow grip barbell curls
Regular and side planks.

Saw slight increases on reps/weights since last week

icehog3
12-05-2017, 03:45 PM
Nice jobs, Boys! :tu

Crushed legs yesterday, played another hockey game last night, and went back at chest for a volume day today....tore that sh!t up. :ze

Adriftpanda
12-05-2017, 04:52 PM
Press day BUT hit front squats to warm up the body.

3-5 second platz front squats @185 3x5

Incline bb press 4x5
Incline db flies 4x8-10
Seated cable presses 6x8-12
Ohp 3x8

Hit some db skull crushers and reverse grip extensions

icehog3
12-06-2017, 01:02 AM
Press day BUT hit front squats to warm up the body.



But did you tear that sh!t up? -(P

icehog3
12-06-2017, 04:05 PM
Volume day for back...

T-bar rows at @ 225 - 100 total reps
Barbell rows at @ 205 - 100 total reps
Barbell rows 235, 255
Wide pulldowns @ 200 - 60 reps
Pullups to failure

Adriftpanda
12-06-2017, 04:06 PM
Always brotha. Hit pause push for 205 4x6 incline

Compound lifts today. May not get a chance to train till next Monday, visiting family in Nocal.

KB box step ups 5x8 @40kg
Squats 4x5 @80%
Deads 5x4 @315 (just working on double overs)
Box jumps 5x8

Finished with 200 pull ups in 20 min

icehog3
12-06-2017, 04:08 PM
If I did 200 pullups at this point my shoulder would remain at the gym. :lr

Nice workout, Brother! :tu

Adriftpanda
12-06-2017, 04:43 PM
Nice work, as well sir. Love that volume.

No lift, no gift.

bonjing
12-06-2017, 06:57 PM
Been forgetting to log after vacation. Iíve just been in a haze the past few days.

Monday just a quick 30 on the elliptical

Flat bench barbell slow and low
Dumbbell flys
Dumbbell incline at two different angles
Dumbbell flys
Cable lower press
Hulk Hoganís high cable flys

Deadís
Squat and complexes

Tuesday gym was packed and forgot my sweats. Working out in jeans is weird.

No elliptical
Wide grip pull downs
Close grip reverse pull down
Wide grip row
Close grip row
T bar row
Dumbbell row

Laying French press with close grip bench ez bar
Kickbacks
Rope pull downs
Overhead rope extensions
Single arm cable extension palm down, neutral, reverse
Push downs

Chiro today, cook dinner and catch up on some sleep.

icehog3
12-07-2017, 01:43 AM
No lift, no gift.

Get to da squat rack!

Nice going, Greg, hope you're feeling good. Was it a purple haze? ;s

Chainsaw13
12-07-2017, 09:18 AM
Worked out with the trainer last night. I like these days as he has me doing different exercises than what he put in the online plan. I guess that's changing too, now that I've done each a couple of times. :tu

Bench Press
standing barbell overhead press
incline flies
wide grip dips (chin down to work the chest)
cable tri lateral pulls (best I can describe it. cable machine, eye level, rope handle, elbows eye level, pull the caribiner towards your face, pulling from the elbows)
weighted bench dips (feet up on 2nd bench)
band tri extensions

The bench dips were funny. Started off with feet on ground, too easy. Switched to feet up on 2nd bench. Still a bit easy. So he puts a 25lb plate on my lap. Ok, better. Going for the last one in that set, my upper ab muscle completely cramps up. Oh **** that hurt.

4WheelVFR
12-07-2017, 09:29 AM
Get to da squat rack!

Nice going, Greg, hope you're feeling good. Was it a purple haze? ;s

Me and a couple other guys are trying to get our Sheriff to do some updates to our gym.....we don't even have a squat rack for cryin' out loud. A few machines that nobody likes, treadmills that have seen better days, and a small assortment of free weights. It's hard getting blood from a turnip though lol

bonjing
12-07-2017, 02:43 PM
Get to da squat rack!

Nice going, Greg, hope you're feeling good. Was it a purple haze? ;s

Honolulu haze, does that count ;)

Me and a couple other guys are trying to get our Sheriff to do some updates to our gym.....we don't even have a squat rack for cryin' out loud. A few machines that nobody likes, treadmills that have seen better days, and a small assortment of free weights. It's hard getting blood from a turnip though lol


Sounds like our school gym. 2 treadmills, one is stuck in the incline position, both are falling apart. All the dumbbell rubber coatings are ripped or torn off. Barbells, every time I grab one, I need to make sure that the bolts are tightened down.

They recently just purchased the change/adjustable weight things and they are adding some body weight stuff to the ceiling.

In all fairness, no one takes care of the equipment. I try to set an example by cleaning and arranging the wights, but the next day it's a mess :gary

icehog3
12-07-2017, 03:13 PM
My station had an excellent gym, all funded with drug seizure money so no taxpayers who toured it could b!tch, Ray.

Sounds like that trainer is taking good care of you, Bob. :tu

Off today....legs and shoulders tomorrow.

4WheelVFR
12-07-2017, 04:11 PM
My station had an excellent gym, all funded with drug seizure money so no taxpayers who toured it could b!tch, Ray.

Sounds like that trainer is taking good care of you, Bob. :tu

Off today....legs and shoulders tomorrow.

We're checking around to see where we might be able to scrounge some funds. Our union rep is also checking to see if the union will come off some money....the deputies are fop and corrections are afscme, so hitting up both lol. We don't need a ton of stuff and we take care of what we have, so maybe we'll get something going.

Adriftpanda
12-07-2017, 11:45 PM
We ate lots of ice cream today.

icehog3
12-08-2017, 10:28 AM
Good luck, Ray!

Good deal, Huy!

I had lots of fresh shellfish last night along with a couple espresso martinis. Hopefully that fuels the leg day coming up shortly.

icehog3
12-08-2017, 03:31 PM
Did the whole kit and caboodle so I could take tomorrow off.

Leg press
Leg curls
Military press
Rear delt flyes
Cambered bar curls
Barbell curls
Skullcrushers
Cable pushdowns
Preacher curls

Adriftpanda
12-09-2017, 04:06 AM
Atta boy!

bonjing
12-09-2017, 09:59 AM
Gym was nice and dead yesterday evening.

90 min on the elliptical
Arnold’s
Dumbbell flue
Dumbbell raises
Bent over rear delts

Dumbbell preacher
Dumbbell curls
Hammers
Dumbbell reverse

And about 100 body weight squats, I think I’m just destinied to have no back side.

icehog3
12-09-2017, 11:27 AM
Atta boy!

Thanks, Huy....ulterior motive, I have an early starting (and hopefully very late ending) date tonight. ;) :xxx

Get you some butt, Greg! :noon

Adriftpanda
12-11-2017, 04:36 PM
IBD

Squats @70% 5x5-6
Bb box step ups 3x8

Flat pause bb press 4x3
Plate loaded press 3x8-10 w/drop set
Cable incline flies 4x10

Seated overhead db extensions, flat bar push downs to finish off tris

bonjing
12-11-2017, 11:34 PM
Another 90 min on the elliptical, my feet hurt.

Dumbbell bench
Incline bench
Incline close grip bench
Flat bench with chains
Close grip bench with chains
Flat flys

Sumos
Dead’s
Leg press
Calf press

Chainsaw13
12-12-2017, 12:32 AM
Making due with what the hotel has in their fitness center. Since i couldn't go heavier, did as many reps as I could till failure.

Dumbbell bench press
dumbbell incline press
seated cable flys
overhead dumbbell press
upright rows
lateral raises
skull crushers
tricep extensions

Not liking this feeling in my knee today. Hopefully leg day doesn't do more damage.

icehog3
12-12-2017, 10:24 AM
Someone rub Greg's feet, Bob's knee, and Huy's placenta.

Chest day fell on a Monday, but the gym was fairly empty. Did 2 angles of inclines, flats, dips and flyes. Medium weight and lots of reps.

Back on deck. ze

icehog3
12-12-2017, 07:20 PM
Back day, pre-fatigued with heavy cable rows from 200 up to 280, barbell rows moderate to 265, light T-bar rows at 210, pulldowns (wide) at 200 for reps, and some dead hangs for a stretch. I'll hit the bb rows and T-bar rows heavy next workout.

Chainsaw13
12-12-2017, 07:29 PM
Way to kill it Tom!

Arm/abs day at the hotel fitness center. Forget all the new exercises I did, but my arms were jelly after the fact. Did do my first superset, alternating between a rope handle bicep curl and tri extensions. Kinda hard to figure out what weight I'm using as the plates in the cable machine aren't marked. Guessing the smaller plates are 5lb, then the larger 10lbers on the bottom.

Adriftpanda
12-12-2017, 07:54 PM
Just some compound lifts.

Deadlifts 5x3 @80% and then 2x5@60%
BB ohp 5x3 @80%

Pull ups - 30 min
Single arm db row 4x8-12

Hit some incline curls and preacher machine

icehog3
12-13-2017, 10:19 AM
Good man, Bob, keeping it up (phrasing) out of town. :tu

Good liftin' Huy.

Supposed to be leg day, but a tough skate last night and another short bench game coming up tonight, I'm going to skip wheels this round and head in for shoulders and arms.

Chainsaw13
12-13-2017, 10:27 AM
I might have to skip legs too. The left knee seems to be getting worse. Can't climb steps. Google says it can be a number of things. i'll give it a rest and see if that helps.

icehog3
12-13-2017, 10:35 AM
I might have to skip legs too. The left knee seems to be getting worse. Can't climb steps. Google says it can be a number of things. i'll give it a rest and see if that helps.

Hope it feels better soon, Bob.

Tweaked my lower back a tad between the back workout and hockey, but I think I can power right through it today and tonight.

bonjing
12-13-2017, 11:01 AM
Heal quickly, Gents!

50min on the elliptical, really gassed last night. legs were trembling the last few minutes.

Wide grip pull downs
Cable rows
Rope extensions.

Felt bad for dogging it in the gym, did about 10+ sprints/waddles on the court and some side steps.

Went home and just curled up on the floor with a pillow. Marie came home and wondered WTF was wrong with me :r

Hopefully I have some fuel in the tank today. I think it was the bar of chocolate that I ate yesterday that killed my energy. Our law group, for work, sent us a 10# bar of guittard chocolate :dr I couldn't pass up a chunk or two. That's why I'm chunky :r

icehog3
12-13-2017, 02:23 PM
Life's too short not to have a chunk of chocolate, Greg. ;)

Decent strength but not much endurance after hockey last night. Hit military presses, cambered bar curls and skullcrushers and got outta Dodge.

Adriftpanda
12-13-2017, 04:33 PM
50 min? You’re slacking.

Front squats 4x5 @80%
Deficit BB stiff leg deads 3x10
Seated leg extension 4x12

Incline bb press 4x5@80%
Seated cable presses 3x10-12

Dips 4x10+

Adriftpanda
12-14-2017, 04:07 PM
BB Pendlay rows 5x5-6
Wide grip pull downs 4x8-12

Pull ups - assault bike - 5 rounds (8-12 pull ups - 45 sec on the assaults bike)

Some db curls to finish off

icehog3
12-14-2017, 04:50 PM
Off day. Going to :al and :xxx tonight.

bonjing
12-14-2017, 05:28 PM
Off day. Going to :al and :xxx tonight.

Don't knock Huy's teeth out with your:xxx

90 someodd minutes on the elliptical. Broke pace for a bathroom break so lost my time count.

Overhead press
Ahnolds
flys
front raises
bent over rear delts

Standing curls
hammers
reverse grip ez bar

icehog3
12-14-2017, 06:08 PM
Don't knock Huy's teeth out with your:xxx



Huy is coming over? :confused: ;) :lr

Adriftpanda
12-14-2017, 06:40 PM
Don't knock Huy's teeth out with your:xxx

90 someodd minutes on the elliptical. Broke pace for a bathroom break so lost my time count.

Overhead press
Ahnolds
flys
front raises
bent over rear delts

Standing curls
hammers
reverse grip ez bar

You have way too much time on your hand...

bonjing
12-14-2017, 08:06 PM
BB Pendlay rows 5x5-6
Wide grip pull downs 4x8-12

Pull ups - assault bike - 5 rounds (8-12 pull ups - 45 sec on the assaults bike)

Some db curls to finish off

Assault bike? WTH sounds like something you ride with no seat cushion and just the post.

Adriftpanda
12-14-2017, 09:25 PM
Yeah, almost like an elliptical, but you’re seated and peddling like a bike. It’s pretty brutal.

45 seconds of 80% speed followed by pull ups, was no joke.

I prefer hiit over liss. Less time, more efficient (for me)

Adriftpanda
12-14-2017, 09:28 PM
http://i626.photobucket.com/albums/tt346/hnguyen14/FFD4A915-3CAD-4E26-9589-5E57B04483A9_zpsprdhz878.jpg (http://s626.photobucket.com/user/hnguyen14/media/FFD4A915-3CAD-4E26-9589-5E57B04483A9_zpsprdhz878.jpg.html)

Chainsaw13
12-14-2017, 09:38 PM
Leg day! Made the best of the limited equipment in the hotel gym.

Goblet squats, 4x15
Dumbbell split squats, 4x12-15
Dumbbell straight leg dead lifts, 4x15
Hamstring curls, 4x15

Was supposed to do dumbbell step ups, but my knee still ain't 100%.

Adriftpanda
12-14-2017, 09:46 PM
Incorporate dynamic stretches prior to training legs, Bob.

Chainsaw13
12-14-2017, 09:57 PM
Thanks Huy. I'll incorporate them next time.

icehog3
12-15-2017, 02:30 AM
Update your Photobucket accounts please. ;) :lr

Adriftpanda
12-15-2017, 10:08 AM
Ehhh nothing impressive to see.

The no gift shirt, Tom.

icehog3
12-15-2017, 10:51 AM
Better than nekid Dic pics, Huy. :lr

icehog3
12-15-2017, 02:56 PM
Reverse psychology to get Huy to post nekid Dic pics failed miserably.

Chest day, went heavy for reps dropping to 4-5 on the top sets. Just 3 angles of pressing today and lots of dips. Not a great pump, but hopefully did some serious positive teardown. At least that's how I'm rationalizing it. :r

bonjing
12-15-2017, 10:38 PM
If you think itís good then it is good :tu:r

Quick lap on the treadmill

Squats
Weighted squat jumps
Cos grove complexes
Overhead farmers carry
Calf raises
Lunges
Bench lunge/squat thingy one leg on the bench thing
Kettle bell swings.

Legs felt good but almost slide down the stairs leaving the gym :r

Better stretch tonight or i know Iím going to cramp up. :su

Adriftpanda
12-15-2017, 10:52 PM
That one leg thing is called Bulgarian split squat. I throw that in once or twice a week.

Squats @ 60% 5x6
Pause squats @ 50% 3x6 for 5 seconds each rep

Assault bike for 5 min

Flat bench 3x12
Seated Arnold presses 4x6

Finished off with some quick tris

mk05
12-15-2017, 11:12 PM
I've changed up my life quite a bit in the last year. I have cut carbs and sugar out of my diet, and I pretty much just work with my body weight.

I basically do the same exercise daily, but different frequencies:
1000m row (~5 minutes)
1 min flat plank, 1 min side plank each
20 kettlebell swings
20 push-ups
10 pull-ups
5x

OR

2000m row (~10 minutes)
1 min flat plank, 1 min side plank each
40 kettlebell swings
40 push-ups
20 pull-ups
3x

OR

1000m row
planks
20 barbell thrusters
10 pull-ups
5x

I've become way more energetic (I know, it's scary), my sprint time is better, and I feel a lot healthier.

Adriftpanda
12-15-2017, 11:31 PM
Glad to see you around Marc. Good work, whatever works for you but with all your traveling, that must be hard to resist. Bread is life!

icehog3
12-16-2017, 02:04 AM
Good stuff Greg, Huy, Marc.

Hershel Walker did almost everything with bodyweight. That's a pretty good testimonial right there.

Marc, you'll have to make an exception for some alcohol sugars at the Hog Herf. ;)

Now to get some sleep before I head in to work back tomorrow. Have hockey games the next 3 consecutive nights as well, I should be toast by Tuesday.

Sh!t, what a great name for a band..... Toast By Tuesday. Call the trademark office.

mk05
12-16-2017, 09:03 AM
Well you know~~~alcohol sugars are apparently not recognized by the body as regular sugar! Allegedly! Don't tell me if I'm wrong! I need this excuse to keep drinking!

Surprisingly, it hasn't been hard to cut carbs out of my diet. I don't crave bread or carbs, at all. I also drink less (not really) because my body cannot handle as much alcohol without the carbs (by this I really mean that I get massive hangovers now).

I did make one exception, and that was the morning after the first day at the Festival. I had the symptoms described by the US intelligence reports regarding the sonic attacks in Havana, the slight speech impediment, memory loss, seeing colors, massive headaches. I took a taxi to Nacional, and ate 2 Cuban sandwiches with about a liter of coffee - sunglasses on, zero conversations. Some people came up to meet me for the first time, and I was like, "sorry, not right now. Come back later." Not my proudest moment, but a moment nonetheless.

bonjing
12-16-2017, 10:17 AM
Glad to see you around Marc. Good work, whatever works for you but with all your traveling, that must be hard to resist. Bread is life!

Sourdough is life :banger

Good stuff Greg, Huy, Marc.

Hershel Walker did almost everything with bodyweight. That's a pretty good testimonial right there.

Marc, you'll have to make an exception for some alcohol sugars at the Hog Herf. ;)

Now to get some sleep before I head in to work back tomorrow. Have hockey games the next 3 consecutive nights as well, I should be toast by Tuesday.

Sh!t, what a great name for a band..... Toast By Tuesday. Call the trademark office.

Tom, the running back Hershel Walker? Wow I never new that.

icehog3
12-16-2017, 10:36 AM
Tom, the running back Hershel Walker? Wow I never new that.

He did massive amounts of sit-ups, push ups, pull ups and sprints. Pretty amazing guy.

I'm pretty low in general on carbs, but do take in some simple sugars (berries, other fruit) early and a little complex carbs mid day if I have hockey, usually whole grains or the like. But I probably take in about 25% or less of the carbs I took in 10 years ago.

P.S....you're right about alcohol carbs, Marc.

Chainsaw13
12-16-2017, 12:18 PM
Want feeling it last night, so I took a day off. Back at it this morning. Since the hotel dumbbells max out at 50lbs, I'm adding reps where I can.

15 mins bike to warm up
Dumbbell bench press, 4x10-15
Dumbbell overhead press, 4x11-15
Dumbbell incline row, 4x13-20
Standing cable chest fly, 3x13-15
Close grip single arm row, 3x14-20
Cable lateral raise, 3x11-13

Ate breakfast to refuel, then went back to do another 30 mins on the bike.

mk05
12-16-2017, 06:02 PM
He did massive amounts of sit-ups, push ups, pull ups and sprints. Pretty amazing guy.

I'm pretty low in general on carbs, but do take in some simple sugars (berries, other fruit) early and a little complex carbs mid day if I have hockey, usually whole grains or the like. But I probably take in about 25% or less of the carbs I took in 10 years ago.

P.S....you're right about alcohol carbs, Marc.
That's good to get confirmation haha. I remember my HS coach used to tell us that dark beer is great right after hockey LOL :r

Bo Jackson also never lifted weights either, according to the documentary that I watched - he only used weights to strengthen his neck!

I like where I am now, but man...I have to be careful with alcohol. I'm already Asian, but anything more than 3 drinks, and it is game over for me
:hn

icehog3
12-17-2017, 11:34 AM
Guinness is my beer of choice after hockey. If I can get my cheapskate teammates to buy it. :r

Back yesterday. Heavy on bent over rows, moderate weight high reps on T-bars, heavy on one arm rows, volume on cable rows. Grip strength was shot afterwards, couldn't even make 30 seconds on dead hangs.

Off today (in the middle of 3 in 3 hockey stretch), I'll head in for arms and some shoulders tomorrow.

Chainsaw13
12-17-2017, 12:32 PM
Cardio day.

5 minute warmup on bike, followed by some dynamic stretching.
3x with a minute rest in between, 30 seconds each burpees, push-ups, mountain climber, leg lifts, jumping jack, Russian twists.
30 mins on bike.

Adriftpanda
12-18-2017, 06:02 AM
Nice work over the weekend guys.

Nothing for me, just Sunday league.

Taking tomorrow off bc I want to rather take the family to LEGOland than be in the gym.

icehog3
12-18-2017, 11:26 AM
Heading in to the gym....lower back tweaked and sore. Another short bench last night, 10 guys, and looking like it maybe even be shorter tonight. Oy vey.

bonjing
12-18-2017, 09:50 PM
Weight room closed for basketball game tonight, small price to pay for a free gym.

Jogged for about 2 miles around the school. Dang it was dark and scary.

Adriftpanda
12-18-2017, 11:20 PM
You big pussaay

bonjing
12-19-2017, 09:57 AM
You big pussaay

IT"S DARK!!!! Can't see squat! That's what I notices about really nice areas, they are dark! I almost rolled my ankle on a piece of lifted sidewalk that I didn't see. And then there was some weird shadow that I was getting closer to, turned out to be a person but still; I couldn't tell what it was, IT'S DARK!!!

Chainsaw13
12-19-2017, 10:05 AM
One last workout before I board the plane home.

Superset, 4x15 ea, cable bicep curls/cable tri extensions
Alternating dumbbell curls, 4x15
Dips, 4x to failure
Russian twists, 3x to failure
Cable crunches, 3x15

Ordered me some BCAA and glutamine, should be delivered tomorrow.

icehog3
12-19-2017, 11:42 AM
Good work, Greg and Bob. :tu

Short, heavy delts and bis workout yesterday, along with some moderate tris for reps. Got through my 5th hockey game in 7 nights without hurting my back much more. A day of rest today to see if I can get this back back to normal.

Adriftpanda
12-19-2017, 05:06 PM
Deads 5x4 @80%
Pause deads 3x6-8 @60%

Bent over single row using BB 5x8

Pull ups - assault bike @10 min

icehog3
12-19-2017, 05:23 PM
I need to do those one armed barbell rows again soon.

mk05
12-19-2017, 06:54 PM
1000m row
40 kettlebell swing with 24kg (moved up from 16kg)
20 wide grip pull-ups
40 push ups

3x

Got it to 44 minutes. Last week was around 48 min or so. I'm trying the "rest while you row" thing, very tough but I did it.

mk05
12-19-2017, 07:01 PM
What is general consensus on doing over 50 pull-ups a day (and/or with weight)? I was under the impression that humans are not built to put so much stress on shoulders anymore like monkeys.

Adriftpanda
12-19-2017, 09:17 PM
I need to do those one armed barbell rows again soon.


Yeah, felt like doing landmine rows but decided to do it one arm.

What is general consensus on doing over 50 pull-ups a day (and/or with weight)? I was under the impression that humans are not built to put so much stress on shoulders anymore like monkeys.

We are not built to do many things but we still do. I personally think pull ups are one of the best exercises to do. I donít see the difference in doing 50 pull ups compared to 50 reps of other exercises.

There are times Iíll hit just pull ups and weighted pull ups the entire session. FWIW, my shoulders do not play much of a role, other than my rear delts and upper traps

mk05
12-19-2017, 09:57 PM
I know that the muscles involved are mostly back, I meant as in the strain put on shoulders cannot be equivalent to what is expected for hips.

bonjing
12-19-2017, 11:44 PM
No help from me. But if it starts to hurt I just back off and build back up to where I doesn’t hurt anymore. Although the shoulders are a “small” muscle, they are capable of a lot. They were meant for lifting, carrying, dragging things... if you can do 50 without any pain other than muscle soreness I think you’re good. But even hips take a beating when running or any tip of impact and one wrong movement can screw you up good. Just listen to your body.

bonjing
12-20-2017, 12:15 AM
Gotta make up for the lazy day Monday.

90 min on the elliptical

Super set wide, narrow and close grip bench.
Dumbbell flys.

Wide grip cable pull downs
Reverse close grip cable pull downs.
Super set upright barbell row to bent over barbell row.
One arm dumbbell row, ran stairs between sets.
Seated cable rows.

Super set curl to hammers.
Ezbar reverse grip curls.
Seated barbell curl.

Incline bench.

10 bleacher runs
6 Court sprints
1 suicide, I think I pretty much walked that one :r

Adriftpanda
12-20-2017, 06:49 AM
I get it Marc, I do. For me personally, it’s just another lift that I believe should be in everyone’s repertoire. Yeah the obvious is your back but it works so many other small muscles. My overall physique and obvious strength has improved since I started to incorporate MORE pull ups in my program.

So, is doing more better? For me, yes.

icehog3
12-20-2017, 10:25 AM
Good stuff yesterday, Men.

For the record, I like doing pull ups, but the damage to my shoulder (from other exercises and injuries) makes them a little less fun than they used to be.

mk05
12-20-2017, 12:38 PM
OK then, I will up it to 1:1 with the other exercises in the circuit. I am just afraid that I may blow it out. :s

mk05
12-20-2017, 12:40 PM
BTW, going back to nutrition - ever since I stopped eating carbs, I no longer have a nut allergy. I used to get red rashes and broke out in pimples if I ate ONE almond. Now, I eat an entire bag of nuts. LOL

#breadislife

bonjing
12-20-2017, 02:51 PM
OK then, I will up it to 1:1 with the other exercises in the circuit. I am just afraid that I may blow it out. :s

Probably an even chance, if not greater chance of you hurting something while rowing.

mk05
12-20-2017, 03:26 PM
Probably an even chance, if not greater chance of you hurting something while rowing.

haha yes...I snapped my L4-L5 around 5 years ago now? (Wow time flies), so no bent over, or anything where my back isn't in-line, for me. Not to mention, my T4-T7 were shattered back in 2002.

icehog3
12-20-2017, 03:30 PM
Mixed up some weight and some high reps on breasts today, and got a wicked tight pump especially in my upper chest.

Flat bench reps
Medium incline weight
Incline reps
Declines weight
Vertical bench reps
Flyes weight (tough I was still getting no less than 14 reps per set)

Now, I eat an entire bag of nuts. LOL



You have a lot in common with Huy, he eats a big bag of dicks. :D

Adriftpanda
12-20-2017, 07:10 PM
All this back talk is making my back feel tight lol

I’ve been fortunate enough (knock on wood) to have a fairly healthy back.

Squats 4x5 @80%
Platz squats 3x10
KB box step ups 3x8

Pause bench 4x5@80%
Incline db press 3x8-10

Db incline skull crushers and some reverse ez bar push downs to finish it off.

icehog3
12-20-2017, 09:53 PM
My back is good 95+% of the time. But the days it sucks...it sucks. Like a big bag of nutz.

Chainsaw13
12-20-2017, 10:29 PM
I'm gonna take a few days off, see if my neck straightens itself out. Supposed to meet up with the trainer Saturday morning. Can't wait to see what fun he has in store for me.

bonjing
12-20-2017, 11:22 PM
Rest days are good days too.

90 min on the elliptical for again.

Overhead press.
Arnold's
Flys
Lifts
Bent over flys.

Pushed out my sets of French press. But both elbows are bothering me right now.

10 bleacher sprints to cap off the night.

icehog3
12-21-2017, 01:55 AM
My neck hasn't straightened out in 28 years, Bob. :lr

bonjing
12-21-2017, 10:03 AM
Ask Huy for some neck exercises. :r

icehog3
12-21-2017, 10:51 AM
Ask Huy for some neck exercises. :r

Watching Huy do neck exercises might straighten me out.... -(P :r

Adriftpanda
12-21-2017, 09:56 PM
I never want to see any of you guys do neck exercises. You’ll get punched.

BB Pendlay rows 5x6

Farmers walk - pull ups (51) 5 rounds

Seated Arnold db 4x6-8
Reverse grip pull downs 4x8

Finished with machine preacher - reverse grip bb curls 4x

mk05
12-21-2017, 11:04 PM
1000m row
40 pull-ups
40 kettlebell swings 26kg
40 push-ups

3x

My back and my vertebrates are really bothering me right now, like I want to crack each one. It's been annoying me all night. Hope it goes away after I put this bottle of scotch down my throat?

icehog3
12-22-2017, 10:38 AM
How's the hangover, Mr. Kim? ;s

Back yesterday, and tweaked it again doing heavy T-bars. Went light after that, repping out barbell rows and close grip pulldowns. Still was able to play hockey last night. Hoping the week break from hockey for the holidays let's it loosen back up.

Heading in for a leg workout shortly, probably going to keep it fairly light.

Adriftpanda
12-22-2017, 05:23 PM
Light day.

Pause squats 4x5 @315 (3 second pause)
KB walking lunges 3x20
Lying leg curls 4x10++

Incline BB press 4x2 @225 drop set to 185 4x5

DB pullovers 4x8-12 (haven’t done these in so long)

Adriftpanda
12-22-2017, 05:24 PM
I rolled for about 30 min at work today. Ppl thought I was crazy

icehog3
12-22-2017, 05:53 PM
I rolled for about 30 min at work today. Ppl thought I was crazy

Because you were wearing a onesie? :noon

Shoulder day

Seated military press - light weight for volume
Rear delt flyes - medium weight for 15-20 reps per set
Barbell shrugs - heavy weight, 10-12 reps per set

Leg day tomorrow, and the lower back feels better, hopefully I can rock the wheels.

mk05
12-22-2017, 06:38 PM
I was on a PVC pipe for an hour today, listening to music while cracking every vertebrae in my body. If you can guess the artist, I will send you a Hoyo.

bonjing
12-22-2017, 07:44 PM
Shake it off, Taylor swift :r


I just wanted that song in Huy's head.

bonjing
12-22-2017, 07:46 PM
Probably nothing for me till Thursday or Friday, both elbows are bugging me.

Adriftpanda
12-22-2017, 09:29 PM
I was on a PVC pipe for an hour today, listening to music while cracking every vertebrae in my body. If you can guess the artist, I will send you a Hoyo.

Whitney Houston.

Adriftpanda
12-22-2017, 09:30 PM
Shake it off, Taylor swift :r


I just wanted that song in Huy's head.

Matter of fact, a couple of her songs our on the play list

icehog3
12-22-2017, 11:27 PM
I was on a PVC pipe for an hour today, listening to music while cracking every vertebrae in my body. If you can guess the artist, I will send you a Hoyo.

Kendrick Lamar. Do you have my address?

mk05
12-23-2017, 01:06 AM
Whitney Houston was close. I love Mariah and Whitney, but no, I was listening to...Evanescence. LOLOL

Adriftpanda
12-23-2017, 07:23 AM
Whitney Houston was close. I love Mariah and Whitney, but no, I was listening to...Evanescence. LOLOL

Close gets a nc right?

icehog3
12-23-2017, 10:05 AM
Close gets a nc right?

Sweet, one of Carlos Fuente's personal cigars for each of us? :D

Off to hit legs. Then to hit the steak and eggs, hard. ;)

bonjing
12-23-2017, 11:05 AM
Matter of fact, a couple of her songs our on the play list

Whitney Houston was close. I love Mariah and Whitney, but no, I was listening to...Evanescence. LOLOL

No love for Tay-Tay:(

I liked when she was a little more country, still pop, just a little bit country.

Adriftpanda
12-23-2017, 11:53 AM
I got T-Swizzle, she’s on their too.

Snatches 5x6-8

Deadys 5x7-8
Bent over db row 4x8

Did a tri set to finish it off

Plate loaded shoulder press - pull ups - plate front raise 5x10

Adriftpanda
12-23-2017, 11:54 AM
Guess what I was listening to and you get a box of Greg’s Monte Sublime.

Chainsaw13
12-23-2017, 01:36 PM
Guess what I was listening to and you get a box of Gregís Monte Sublime.

The Golden Girls Greatest Hits?

Leg day today. Guess I need to do a better job eating before my workouts in the morning. Very light headed after a bunch of sets. That's what you get when you're gone for two weeks and nothing in the fridge.

Leg press, 4x10-12
Lunges 4x10 (variation with large exercise ball against small of back and against the wall)
Hamstring curls, 4x10-12
Single leg calf raises, 4x10-12
Used the TRX setup to work glutes, with feet in the handles, back on the floor and butt in the air. Spread feet out to the sides and hold. 4x10

Adriftpanda
12-23-2017, 01:49 PM
Close.

Beyoncť and Stevie Nicks playlist today.

Bob, Iíve been training fasted for about 4 years now. I intermittent fast and training falls on the tail end of it. So when Iím training, itís usually around the 15-16 hour mark of the fast.

I think Tom trains fasted too.

icehog3
12-23-2017, 04:30 PM
Wheels and guns.

Leg presses, heavy
Hammie curls, reps
Hack squats, reps
Barbell curls, heavy
Cambered curls, reps
Skullcrushers, heavy
Close grip bench, reps
Dead hangs

mk05
12-23-2017, 06:04 PM
I eat once a day around 8pm as well. No carbs.

No time to workout for 3 days eek, I already feel a little porky :(

Chainsaw13
12-23-2017, 07:50 PM
I eat once a day around 8pm as well. No carbs.

No time to workout for 3 days eek, I already feel a little porky :(

Once a day? No way in hell I could do that.

icehog3
12-24-2017, 02:07 AM
Once a day? No way in hell I could do that.

I'm lucky to keep it less than once an hour. -(P

Chainsaw13
12-24-2017, 10:21 AM
I'm lucky to keep it less than once an hour. -(P

I'm on about a 3-4 hour schedule myself.

icehog3
12-24-2017, 11:43 AM
I'm on about a 3-4 hour schedule myself.

Obviously I was kidding (a bit), I'm a 3 hour guy as well, Bob.

Unless Huy is around, then I am good for 15 seconds or 3 pumps, whichever comes first (phrasing). :D

bonjing
12-24-2017, 10:07 PM
Sat all day eating, ugh. Went to gym, 2hrs on the elliptical, a set of complexes, 10 stairs and a partridge in pear tree.

icehog3
12-25-2017, 01:01 AM
Sat all day eating, ugh. Went to gym, 2hrs on the elliptical, a set of complexes, 10 stairs and a partridge in pear tree.

Merry Christmas, Greg and all! :)

Off today, so I will do a Christmas morning lift in a few hours.

Chainsaw13
12-25-2017, 09:55 AM
Tried a new location, now that my keyfob works for any gym in the chain.

Just wasn't feeling it today. Probably not best idea to work my back with my neck still bothering me.

Assisted pull ups, 4x7-8
Close grip cable pull downs, 4x10
One arm dumbbell rows, 4x12-15
Close grip rows, 4x10
Dumbbell hammer curls, 4x12-15