Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Hope the neck feels better soon, Bob.

Heading in for ICC now. :ze

[mk05]

Nothing is open and I feel bloated

[bonjing]

Merry Christmas guys, may we all eat too much and burn ourselves out in the gym :r

[Adriftpanda]

I can’t wait to see how heavy I can lift tomorrow :)

Powered by cake and tamales

[icehog3]

I can’t wait to see how heavy I can lift tomorrow :)

Powered by cake and tamales

Oh, yeah! :dr

International Chest Christmas today, went heavy on incline bench, heaviest I've gone in months. Vertical bench for reps, heavy flyes and declines for reps to polish it off.

Had a traditional turkey dinner, and loaded up on both the bird and all the carb-rich sides. Gonna try to keep up with Huy tomorrow. ;)

[mk05]

I need to do some heavy circuit training tomorrow. I really like the circuit...hides the cardio...and I HATE cardio.

[icehog3]

Maybe cardio looking for you, Marc Kim. :)

[mk05]

My body has been itching since around 9am. I get like this when I don't do anything active for a couple days. It'll be pretty interesting later. I'm thinking:
light squat warmup with body-weight dips
heavy rack-pulls (my back issues...no deadlifts for me anymore)

then 3x of (my Fran):
1000m row
40 thrusters
40 pull-ups

[icehog3]

Tear it up, Marc. :tu

Back today, decided to do the chest supported T-bar rows to see if I can't completely heal my tweaked lower back.

Supported T-bar rows 180, 205, 225, 250, 270, 225
Barbell rows 205, 235, 265, 235, 215
Cable rows 220, 240, 260
Pec Dec rear delts 130, 130, 145, 115
Pullups x 3 sets

Lower back started to tighten up a little on the cable rows, so cut the rowing off after that.

[mk05]

Well, it happened.
5m jog
5 x 12-8 sets of light squats to warm up, 65, 95, 135, 155, 175
5 x 8-5 sets rack-pulls of 135, 155, 175, 175, 175 (I got very nervous with my back)

Circuit
1000m row
20 thruster
20 pull-up
2x...then I felt my groin burn, which happens when I do explosive movements or jump, from time to time...I think one of you said it was a recurring sports hernia? Well, I stretched a lot, took a rest and finished at 60 total thrusters, but ended up doing 100 pull-ups and 60 push-ups to make up for the 40 missing thrusters.

I feel pretty tired, so that's a plus.

[bonjing]

Dang hell of a work out mk.

30 min in the elliptical
1 min feeble attempt at jump rope between sets
Dumb press
B.B. incline
Seated high cable press
Flat bench flys
Incline flys
High cable flys
Close grip presss
Laying overhead press

Squats
The one legged lunge thingy
Box steps
A few sets of stairs.

[Adriftpanda]

Good day of training yesterday. Strength felt nice, my bench felt smooth.

Squats 4x5
Bulgarian split squats KB 3x10
Reverse hack squats 4x8-10

Flat bb bench 5x3 pause reps
Dips 4x10+

Heading in for some deadys in a bit

Good post Xmas training fellas

[icehog3]

Good work, Men! :tu

Marc, my experience with sports hernias is that the pain (not burning for me, just intense pain) is in the abdominal area and not the groin. That doesn't mean it couldn't be a sports hernia, but possibly just a regular hernia or even just a strain?

[Chainsaw13]

Gave the neck another day off. 40 mins on the treadmill, ~35 of it at a 7mph pace.

[icehog3]

Hope that neck heals soon, Bob.

Shoulders and tris today. Heavy military and seated military presses, barbell shrugs, more rear delts, and just cable work today for tris as they were cashed.

Wheels manana.....hooray.

[Adriftpanda]

Quick training yesterday. Didn’t really have time to warm up. So jumped right into working sets.

Deadys 2x3 @ around 80-90%
Deadys 3xamrap

Pull ups - didn’t count (10 min)
Pull downs 4x6-10

[Adriftpanda]

Pause squats 4x5 (3 seconds) @ 245
Pause squats 2x3 (3 seconds) @ 275

KB box steps 4x8
Platz hack squats 3x10

DB flat bench 4x8-10
Cable presses 4x10-12

Ez bar skull crushers to finish it off

[mk05]

I trained my belly today. Lot of Tequila and steak tips. I would say, 75% max load. Will need to foam roll tomorrow 4 sho.

[icehog3]

Off day today, tequila and tips sounds pretty good right now.

Going to try a increased frequency program for maybe 6 weeks, if my body recovers the way I hope it will. Read a couple different takes on it; basically train less sets on body parts per workout (assuming you can train with more intensity doing less sets), but training each body part more frequently (2 times a week each, rather than my usual 4 on - 1 off schedule). Gotta keep fresh mentally as well as physically. I had some good success on the DoggCrap training ( http://muscleandbrawn.com/a-concise-guide-to-doggcrapp-training/ ) for about 10 weeks before my body finally said "enough". This routine is actually a little more my speed at this point, at least that's what I'm thinking.

[Adriftpanda]

Awesome! Yeah change is always good, unless you’re changing to squat every day

[icehog3]

Awesome! Yeah change is always good, unless you’re changing to squat every day

Word. :su :r

Good day today to start the new program. 12 working sets on chest, full out every set. 7 working sets of bis. Short, sweet and intense.

Legs and tris tomorrow.

[bonjing]

90 on the elliptical

Upped my reps today
Wide grip pull down
Reverse Close grip pull down
Seated rows
Seated wide grip row
Shrugs

Landmine twist
Ladmine standing push

Curls
Hammers
Reverse curls

10 stairs

20+ min digging in the back yard

[Adriftpanda]

BB Pendlay rows 4x6

Single KB swings 4x10
Pull ups - 300 (took me about 25 min)

Killed 5 slices of pizza along with a chit load of cookies/brownies. Back on the grind tomorrow

[4WheelVFR]

I've been hitting the weights fairly regularly for a month now after a long time of being lazy.....just tired of being out of shape and fat. Today I did squats, deadlifts, dumbbell press, and curls after 30 minutes on the treadmill. My first big goal is being able to squat, press, and deadlift my body weight (245). I managed 255 at the deadlift today, so one down. I'm getting close on squats and bench is sadly way off lol.

[icehog3]

Leg day straight ahead.

Sounds like you're well on your way, Ray, though pressing 245 lb dumbbells might qualify you for the Olympics or something. :D

[4WheelVFR]

Leg day straight ahead.

Sounds like you're well on your way, Ray, though pressing 245 lb dumbbells might qualify you for the Olympics or something. :D

I think 245 with a bar will suffice :D

[Chainsaw13]

Keep it up Ray. I've got similar goals.

Chest day with trainer.
Barbell press
Dumbbell incline press
High cable flys
Low cable flys
Overhead tri extensions
Overhead dumbbell tri presses (best I can describe it)
3.25miles on treadmill.

[icehog3]

Lower back tweaked right back up when I tried to go heavy on leg press. Made it a rep day instead. FML.

[bonjing]

Hope the back gets better Tom.

[icehog3]

Hope the back gets better Tom.

Thanks, Greg...it's not super bad, just aggravating because it's been a couple weeks.

[Chainsaw13]

Leg day!

Barbell squats
Single leg dumbbell lunges
Suspension hamstring curls
Seated hamstring curls
Suspension hip flexors
Single leg calf raises

[icehog3]

Back, shoulder and tri day on the new program. Lower back felt fine when I got up, go figure...

Back (11 sets)

5 supersets Barbell rows - T bar rows 225/225, 245/225, 275/205, 205/225, 185/250
Wide pulldowns 180, 200, 220
Cable rows 200, 220, 240

Shoulders (12 sets)

Military press 135, 155, 165, 175, 155, 135
Rear delt flyes (pec dec) 130, 160, 130
Barbell shrugs 225, 275, 225

Triceps (5 sets)

Skullcrushers 115, 125, 135, 115, 105

[Adriftpanda]

Nice work to close out 2017.

I closed it out by eating donuts

[icehog3]

Nice work to close out 2017.

I closed it out by eating donuts

You probably feel better than I do this morning. :r

Hope we all reach our fitness goals for 2018. :tu

[shilala]

You spelled Huy's handle wrong in the title, meatball.

[Adriftpanda]

Deadys 4x5
Pause deadys 3x6

Pull ups 7x20
DB row 4x8-10

Superset some byez

[icehog3]

Good stuff, Huy. :tu

Back to chest and bis on 2 days less rest on the new program.

Bench press 3 sets
30* incline 2 sets
45* incline 2 sets
Decline 3 sets
Vertical bench 2 sets
Flyes 3 sets
Dips 2 sets

17 working sets was more than I went in intending to do (12-14 was the plan), but had a lot of juice today.

Olympic bar curls wide grip 3 sets
Olympic bar curls regular grip 3 sets

[Adriftpanda]

Skwats 4x4 but did lots and lots of sets prior to my working sets.

Incline BB bench 4x3

seated cable flies - bulgarian split squats 5x8-12

lying skull crushers (DB)

Thats all she wrote. Time to eat some pulled pork and mac n cheese

[icehog3]

Skwats 4x4 but did lots and lots of sets prior to my working sets.

Incline BB bench 4x3

seated cable flies - bulgarian split squats 5x8-12

lying skull crushers (DB)

Thats all she wrote. Time to eat some pulled pork and mac n cheese

I had pulled pork and Adam TG's smoked cheese. 'ceptin' for the macaroni, we done eated mostly the same. :D

[bonjing]

Had nothing at the gym today went to lift and the right shoulder said nope. Went to squat and the back said nope. So just did my 90 on the elliptical, ran some stairs and court sprints.

[icehog3]

Sometimes you just gotta make due, Greg...good on ya for doing something. :tu

[bonjing]

Got a massage set up for saturday, hopefully they can work out whatever is bugging the shoulder and back.

Till then, probably just going to do cardio and attempt more jump rope since there is no one to laugh at me yet.

[icehog3]

Hope the appointment helps, Greg. Have you tried eating extra pig tail? :D

Back day today, on 3 less days rest than usual. Did 17 sets, high reps for volume and intensity.

T-bar rows 225-250 4 sets
Barbell rows 225-265 4 sets
Pulldowns (varied grips) 180-220 4 sets
One arm rows 115-160 3 sets
Pullups 2 sets

Will skip another day off and get legs and shoulders in tomorrow afternoon.

[mk05]

Back from the dead! Got back on after a week of eating terribly.

3x
500m row
3 minute planks (1 min each side)
20 pull-ups
40 push-ups
40 squat jumps

41 minutes (ouch...) That's just 60 pull-ups too. I was DYING.

[Adriftpanda]

Deadys (worked on double overs) 5x8
Chest supported rows 4x8 w/drop set

Single DB snatches 3x3
Seated plate loaded shoulder presses 5x8-12

DB pull overs 3x12

Finished off with EZ bar curls and 4x12 pull ups

[icehog3]

Good work, Men. :tu

Puppy. Monkey. Baby.

Puppymonkeybaby.

[bonjing]

90 min on the elliptical.

1 minute jump rope between sets.

Almost completed a full minute without tripping up :banger

db curls got my 40lbs up again:banger
db hammers
seated bb curls
ezbar reverse grip curls
seated reverse bb curls

rope pull downs
one arm cable pull down
reverse grip cable
cable push downs
overhead rope extensions

shoulder is still bugging me and the back is starting to get worse, barely got out of the car last night after the gym....... :rolleyes:

[icehog3]

****, Greg, hope things start feeling better here soon.

[Adriftpanda]

Hope you feel better. Have you tried foam rolling or using a ball? I use hyperice ball.

https://www.roguefitness.com/hyperice-hypersphere?gclid=Cj0KCQiAvrfSBRC2ARIsAFumcm8osvXp 3VByIpdFuXZoS8VCxQVt7380ixzbXcDITVzp4RtWw1_A964aAt KzEALw_wcB

I use it about 3-4x a week, post training. It provides deep muscle work and will help loosen up tight areas. I HIGHLY recommend you getting one.

[Adriftpanda]

Front squats 3x3 @285
Front squats 3x6 @225

BB step up ups 3x8 (tried to do these as explosive as possible)
Seated leg extensions 5x12

Pause BB bench 4x3
Fly machine 4x10-12

Incline db skull crushers 3x12-15

[icehog3]

Nice job, Huy. :tu

Already a little off the pace I wanted to set with this new program, but there was no sense trying to train with the needed intensity on 3 hours sleep. I'll just try and kick it up tomorrow.

Just finished early dinner with a side of plantains. No placenta.

[icehog3]

Rep day for shoulders, bis and tris. Short (relatively) and to the point. Lots and lots of reps.

Seated military 4 sets @ 135
Standing military 3 sets @ 165
Barbell curls 4 sets @ 115
Preacher curls 3 sets @ 105
Skullcrushers 3 sets @ 125
Pushdowns 3 sets @ 130

[Adriftpanda]

BB Pendlay rows 5x6-8

Single KB swings 5x8

BB OHP 3x3
Seated DB side delt raise 4x12
Seated db press 4x8

Plate loaded front pull downs 5x8-10

Superset some bis and tris

[icehog3]

:tu

[Chainsaw13]

Felt well enough to get into the gym.

Barbell deadlifts
Close grip lat pull downs
Seated cable rows
Shoulder press
Resistance band side raises
Dumbbell shrugs
Dumbbell pull overs

Didn't think I was going to make it thru first set, damn cold sapped my energy. But pushed thru and did them all.

[icehog3]

Way to push through, Bob.:tu

Leg day for me, hopefully better than the last one. :r

[icehog3]

Rep day for wheels....

6 sets leg presses @ 630
6 sets hammie curls @ 135

[Chainsaw13]

I got legs, and I know how to use them. Also some tri's.

Barbell squats
Single leg dumbbell lunges
Suspension hamstring curls
Suspension hip flexors
Seated hamstring curls
Overhead dumbbell tri extensions (love those)
Tri kickbacks
Quick 10min run on the treadmill. Felt energy draining.

[Adriftpanda]

Mason is pretty sick so I won’t train tomorrow... I may go tonight... we’ll see.

Good job guys. Hope the weekend was filled with good food and laughs

[icehog3]

I sure hope Mason is feeling better, Huy. Hopefully you have a video of him doing somersaults tomorrow. :)

Back at it tomorrow, thinking breasts and bis.

[icehog3]

Week 2 of the high frequency program.

12 working sets for chest, including supersets.

Incline bench x 5
Flyes / Vertical bench supersets x 4
Decline bench x 3

9 working sets for bis.

Cambered bar curls x 3
Olympic bar curls x 3
Preacher curls x 3

[Chainsaw13]

Cardio day here

2x HIIT Routine. Neck started hurting so didn't do the third.
2.25 mile run
1.25 mile walk

[mk05]

I changed it up a bit. I caught myself trying to reach a number, instead of the goal of self betterment (such is the flaw of Cross-Fit, IMO!).

I rowed 5000m in perfect form - straight back, using my legs and extending with my back. It took me a very long time.
I completed 100 push-ups via 10 sets in perfect form, using variety of grips. It took me a very long time.
I completed 60 dips in perfect form, slow 5 second reps. It took me a very long time.
I completed 60 pull-ups in perfect form, and I had to use a rubber band assist. It took me a very long time.
Then I performed about 5 minutes worth of L-sit planks on those circular hanging things in the meanwhile. This took a very, very long time.

But I felt better about myself. And I think that's the real goal, when we are discussing fitness!

[Adriftpanda]

Sounds good ^

Off day, I probably could’ve gone but Mason is sick so I spent the day with him.

I realized I’ve been pressing every day the last 2 weeks...

Squats and deadys tomorrow with some other oly lifts

[icehog3]

I changed it up a bit. I caught myself trying to reach a number, instead of the goal of self betterment (such is the flaw of Cross-Fit, IMO!).

I rowed 5000m in perfect form - straight back, using my legs and extending with my back. It took me a very long time.
I completed 100 push-ups via 10 sets in perfect form, using variety of grips. It took me a very long time.
I completed 60 dips in perfect form, slow 5 second reps. It took me a very long time.
I completed 60 pull-ups in perfect form, and I had to use a rubber band assist. It took me a very long time.
Then I performed about 5 minutes worth of L-sit planks on those circular hanging things in the meanwhile. This took a very, very long time.

But I felt better about myself. And I think that's the real goal, when we are discussing fitness!

I read the whole post. It took me a very long time. :)

[icehog3]

Back, shoulders and tris today. Tris was short, I was gassed.

Back - 14 working sets

T-bar rows x 5
Barbell rows x 5
Cable rows x 4

Shoulders - 12 working sets

Military press x 4 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets

Triceps - 6 working sets

Skullcrushers x 3 sets
Cable pushdowns x 3 sets

[Adriftpanda]

Hahah @Tom.

Yeah, finally “getting it” sure makes the lift feel even better.

Was suppose to do some deadys along with skwaatys but didn’t have time for deads.

High bar squat (first time in months) 4x3 at top se
Pause squats 4x5-6
KB box step ups 3x10
Seated leg curls 5x10-12

I’ll hit some presses tomorrow.

[Chainsaw13]

Chest and bis today. Had to modify things cause my neck started bothering me.

Incline press
Seated press on machine (all benches were taken)
Seated flys
Ez bar curls (used these rubber grips to increase bar diameter and use more grip/forearm)
Seated hammer curls. Last set racked the weight I was doing and picked up a lighter set of dumbbells an went to exhaustion.

[GreekGodX]

Always good “seeing” my workout brothers.

Been battling various injuries of overuse over the past 6 months. Trying to train smarter but chasing the weights always gets the best of me :)
Last night hit some of my heaviest back squats in a while 405 for 3s and 425 for 2s. After that some girl at the gym called me skinny :r

[icehog3]

If you weren't married, Son, you could show her just how "skinny" you are. ;)

[Adriftpanda]

Nice to see you around Christos!

BB ohp press 4x4

Pause flat bench 4x4

KB Z presses 5x8
Hammer strength presses 4x8-10
DB farmers walk - KB snatches 4x10

Finished off with some db overhead extensions for tris

[bonjing]

Fist day back after being sick and the gym is packed :tg

[bonjing]

Finally got my excercise in. Still staying away from any back and shoulder work right now, so basically doing the same stuff as last time. But now the right elbow is sore :r

60min on the elliptical.


db curls got my 40lbs up again:banger
db hammers
seated bb curls
ezbar reverse grip curls
seated reverse bb curls

rope pull downs
one arm cable pull down
reverse grip cable
cable push downs
overhead rope extensions

10 sets of stairs.

[mk05]

I was going to post about how I was lacking motivation at the gym recently, causing me to half-ass HIIT. But then I took Mr. Hyde that I just got from Amazon. LOL

I switched it up a little bit today.
1000m row
20 push-ups in various positions
10 Australian pull-up wide
10 Australian pull-up shoulder
10 Australian pull-up close
20 planks side to side
20 plank climbers?
20 plank cross climbers?
5 second dip then 5 second L-sit, for 2 minutes
10 wide-grip pull-ups with band help
10 chin-ups with band help
10 head-bangers with band help

3x

I wish I could have done legs/cardio, but something is wrong with my left-knee.

[icehog3]

If you like Mr. Hyde, try some Mesomorph, Mark. :eek:

Greg, hope the elbow doesn't linger.

Huy, way to knock it out.

Hit legs today after work, went heavy on the presses and hacks because I figured my endurance would be down, plus because I am an idiot....I have my first game after a couple weeks off the ice tonight. :hn :r

[mk05]

I want to feel like a crack addict, Tom. Do you remember the original Jack3d? I should have bought a truckload. Those original recipe ones are gold! Gold I tell ya! Truly HTF on ebay!

[icehog3]

I want to feel like a crack addict, Tom. Do you remember the original Jack3d? I should have bought a truckload. Those original recipe ones are gold! Gold I tell ya! Truly HTF on ebay!

I do, Marc. I bought a few when they took it off the market, overpaid for a couple on eBay, but looked for new stuff when the prices went gaga.

You're probably too young to remember the original Ultimate Orange...loaded with pure ephedra. :r They brought it back last summer, but with the DMAA instead (obviously) of ephedra.

One of the Hemo Rage versions was pretty crazy too. Now I am flipping between old formula Dust Extreme, Mesomorph, Savage AF....and I just actually ordered some of the new Ultimate Orange, it has DMAA too. :lr

Mostly use Insane Veinz or Vasky for a pump agent.

Gold, Marc! Gold!! :noon

[mk05]

I'll try Mesomorph...but no PWO tops 5 smokeshows doing butt exercises in front of you for an hour...low-key, maybe high-key. #majorkeyalert

[bonjing]

Ephedra is still legal in Canada.

[icehog3]

I'll try Mesomorph...but no PWO tops 5 smokeshows doing butt exercises in front of you for an hour...low-key, maybe high-key. #majorkeyalert

I had to Google "smokeshow". :lr

Ephedra is still legal in Canada.

Not worth it, Greg, does a serious number on the heart. I was luckily they banned it, I had already created some problems back then unknowingly....

[Adriftpanda]

My hardcore pwo days are over! Lol, I’ll take something more extreme once in a while but rare these days. I’ll have coffee about 2-3 hours prior and maybe some amino energy 15 min before I train. Sometimes I miss that crack head feeling lol

Front skwaats 4x4

KB stiff leg deads single 4x8-10
Box jumps 5x8 - sprints
Single leg seated extensions 5x10-12

Amrap bench @225
Seated cable presses 4x12

Finished off with some abs.

Enjoy the weekend, boys. Stay busy

[icehog3]

Nice lifting, Huy. :tu

I think the PWOs are the only thing keeping me alive. :lr

Chest and Bis

13 working sets for chest

Bench Press x 3 sets
30* incline bench x 2 sets
Vertical bench x 3 sets
Flyes x 3 sets
Icarian bench x 2 sets

9 sets for Bis...wanted to do barbell curls first, but all the freaking barbells in the gym were spoken for when I started....got to them a few minutes later

Cambered bar curls x 3 sets
Barbell curls x 3 sets
Preacher curls x 3 sets

[bonjing]

Just 1.5 hours on the elliprlticial last night. Grilled cheese and tomato for dinner, today is massage day :banger

Tried some back work too but the shoulders, elbow and back were having none of it

[bonjing]

I had to Google "smokeshow". :lr



Not worth it, Greg, does a serious number on the heart. I was luckily they banned it, I had already created some problems back then unknowingly....

Not going to lie, I loved that stuff. Not sure if it did anything to me as far as long term effects though.

[icehog3]

I loved it too, Greg, but I'd probably be dead now if they hadn't uncovered the truth and banned it.

Back/Shoulders/Tris yesterday. Prefatigued the back with cable work to try and keep my lower back untweaked for hockey last night.

Back - 12 working sets

Wide pulldowns x 5
Cable Rows x 3
T-bar rows x 4

Shoulders - 9 working sets

Military press x 5
Rear delt flyes x 4

Triceps - 8 working sets

Skullcrushers x 3
French press x 3
Pushdowns x 2

Couple weeks in to this high frequency program and I feel good, even with hockey starting back up earlier this week. Think I should be able to go at least 6 weeks...hoping, anyway.

[mk05]

You guys are making me think that I may not be doing enough sets!

[Adriftpanda]

Nope, you’re fine. We all train differently and for different purposes

[icehog3]

Nope, you’re fine. We all train differently and for different purposes

Absolutely. Mine is to get laid.

[Adriftpanda]

Great pull day for me.

First time pulling 405 double overs, just used a little chalk.

3x3 @405
3x5 @385

Chest supported rows 4x8 with drop sets
DB rows - db RDL 4x8

Tri set my bis: spider curls - hammer db curks - preacher curls 4x8-10

[icehog3]

Poundin'! :tu

[mk05]

I didn't sleep much yesterday, going to sleep early. Too tired to go work out (stare at smokes).

[Adriftpanda]

Don’t be a pousee. I actually need to get more rest. On average I get 4.5-5 a night, thinking I’ll aim for 5.5 tonight

[Chainsaw13]

Leg day with trainer.

Barbell squats. Got in a set more than my body weight.
Barbell hamstring curls
Single leg press
Hip abductors
Hip adductors

Making steady progress in the short amount of time I've been doing this. :tu

[icehog3]

While Huy argues with Marc about sleep, Bob is in the gym crushing it.

Back, shoulders and tris on deck for tomorrow. Unless I get less than 4.5 hours sleep. ;)

[bonjing]

Didn't do too much tonight. 90 min on the elliptical.

Did a lot of stretching tonight. Shoulder still bugging me even just the bar alone on a press motion. Elbow feels better, back a bit better and now the knees were feeling left out so they decided to join the pain group :r.

Wide grip cable pull downs.
Reverse close grip pull downs.
wide grip rows
close grip rows

db curls
hammer curls
reverse ez bar
one arm supported curls
seated bb curls

[icehog3]

Gotta get some of those guys outta the club, Greg!

[Adriftpanda]

Hey! I actually was able to get 5.5 hours as planned.

Going to flip a coin for today. Legs or press...

[mk05]

Do you guys take a week off from time to time? I read that some people do it? I generally work out 5 days a week and take weekends off.

[icehog3]

Do you guys take a week off from time to time? I read that some people do it? I generally work out 5 days a week and take weekends off.

When I travel to a herf, maybe 5 times a year, I take a 4 or 5 day break from training. Besides when injury necessitates, those are my only true breaks of the year, but it seems to be the perfect break.

Back and shoulders today, great workout but too gassed to do tris. I'll throw them in tomorrow with legs or Friday with chest.

Back

Barbell rows, heavy x 6 sets
T-bar rows, light, x 3 sets
Cable rows, heavy x 3 sets

Shoulders

Military press, light x 6 sets
Rear delt flyes, heavy x 3 sets

Dead hangs

[Adriftpanda]

I go on feel. I’ve taken 4-5 days off. When I’m off, I will try and reset my adrenal glands as much as possible. I cut off caffeine completely is the first step.

I typically just take Saturdays off and Sundays is my hiit day which usually is basketball leagues.

Press day:

BB Ohp 5x5
Flat bench press 4x4

KB Floor z presses 3x8-12
Seated cable flies 3x8-12

Flat db bench 3x10-12
Bb upright row 3x10-12

Finished off with a tri set tris: seated db skull crushers - reverse grip push downs, rope extensions. 4x12

[bonjing]

Gym was packed softball team was there then the soccer team. Just did a quick 30 on the elliptical
Rope pull downs
One arm cable
One arm reverse
Neutral grip
Push downs
Close grip bench.

Did more stretching and did some hanging from the bars. Did a bunch of calf presses while waiting for people to disperse.

I don’t stretch and since I’ve started stretching I feel sore like when I first started lifting. I hope I can keep up with the stretching, it’s so boring.

[mosesbotbol]

Started 2018 with a personal trainer. I go twice a week and what a world of difference! It's a one hour session non-stop. A lot of super sets and it combines cardio and weights. We hit each area

1. Back, Chest, and Abs is the first round
2. Legs is second
3. Shoulders third
4. Arms fourth
5. If time allows some planks or the like to finish

Kind of expensive at $65 a session, but I think worth it as I'd never be able to keep the pace and form on my own. The trainer (female) use to compete in body building like 12 years ago. She is on top of game and doesn't go easy. She's shown me a ton of new exercises that I will use on my own in the future. She seems to be making a good living at it to boot. I plan to go steady at twice a week until around March and see where I am...

[icehog3]

Good job Guys, and welcome back to the fold, Moses. :tu

[Adriftpanda]

Legs. Thrashed them.

Went back to low bar squats...

Squat 5x3 @365
Goblet Cossack squat 3x8-10
KB single leg RDL 4x8-12
Seated leg extensions 6x12

[Chainsaw13]

Forgot to check in yesterday. Worked back/shoulders.

Deadlifts
Close grip pull downs
Seated cable rows
Shoulder press
Resistance band side lateral raises
Shoulder shrugs
Dumbbell pull overs
~2.5 mile run/walk on treadmill

Went up in weight on most everything. Legs are really feeling it today after Tuesday's leg workout. Those single leg presses really did a number on me.

[icehog3]

Good days yesterday, Huy and Bob. I was off, back at it in a few. :ze

[icehog3]

Chest and tris today. Want to do heavy back tomorrow, so saved bis for after that.

Chest - 14 working sets

Incline bench x 3 sets
30* incline bench x 3 sets
Bench press x 1 set
Decline bench x 3 sets
Icarian vertical bench x 2 sets
Flyes x 2 sets

Tris - 8 working sets

Skullcrushers x 4 sets
Pushdowns x 2 sets
Kickbacks x 2 sets

[Adriftpanda]

Good job Tom!

Chest and arms with a coworker. First time training with someone in a while.

Incline db press 4x5-6
Flat bb pause 4x5
Seated incline cable flies 3x10-12
Plate loaded presses 4x8 w/drop sets

Super set: ez bar curls - skull crushers, straight bar push downs - straight bar curls 4x10

[icehog3]

Love those arm supersets, Huy! :tu

[Chainsaw13]

Chest and bi's today. Might have to change things up from the barbell press, as it has aggravated my pinched nerve in my neck the last two workouts.

Barbell press
Incline press
Seated flys
Cable crossovers
Rope bi curl
Preacher ez bar curl
3.1 mile run on treadmill

[icehog3]

Hope the neck gets better soon, Bob...good work!

Back and Bis

Back - 12 working sets

Barbell rows x 5 sets
Wide pulldowns x 2 sets
Neutral grip pulldowns x 2 sets
Cable rows x 3 sets

Biceps - 9 working sets

Olympic bar curls x 4 sets
Cambered bar curls x 3 sets
Preacher curls x 2 sets


Leg day tomorrow

[Adriftpanda]

Had one too many of everything this weekend... back to the grind

Squats 4x4 @305 (felt so heavy)
BB reverse single leg lunges 4x8
Single leg press 4x10
Seated extensions 4x12

Had time so did abs

[icehog3]

Did a heavy chest/shoulder/tri workout. Only a couple days rest on chest and tris, so kept it short.

Bench press x 6 sets
Seated military press x 5 sets
Decline Hammer Strength x 4 sets
Rear delt flyes x 2 sets
Skullcrushers x 3 sets
Pushdowns x 2 sets

[bonjing]

Nothing today just hit the lake ajogged 4.5mi. Felt pretty good would like to see my times during the day.

[GreekGodX]

Lots of walking yesterday around Manhattan. Too much cardio for my liking. Did some backsquats, snatching, cleans, and some accessory lifts at the gym laters. Hip is really bothering me on my backsquat. I have a couple upcoming appointments for some soft tissue work to clean it up. Considering Accupuncture but hate the feeling of it.

[icehog3]

I've considered acupuncture for my shoulder and neck, you have to let me know if you do it and if it's effective, Son.

[icehog3]

Greg, I'd like to see your times during the day too. :)

[bonjing]

I have a couple upcoming appointments for some soft tissue work to clean it up. Considering Accupuncture but hate the feeling of it.

I've considered acupuncture for my shoulder and neck, you have to let me know if you do it and if it's effective, Son.


I'm also interested in your feed back about acupuncture. I'm scared of needles!


Greg, I'd like to see your times during the day too. :)

This was my reward for over indulgence in LA :r

1hr10min on a 4.5 mile course incline and decline grade but nothing extreme. I use to do that when I was 300lbs. I think it's a good start considering I haven't really hit the pavement in almost 4+ years.

The course is basically moon light with the occasional car passing by. The few times there were street lights it was nice to up the pace a bit and not feel too winded.

Everything felt good till after the shower and some stretching, legs are a bit wobbly :r

[icehog3]

Good deal, Greg, and it will only get better (hopefully!). :D

[GreekGodX]

I've considered acupuncture for my shoulder and neck, you have to let me know if you do it and if it's effective, Son.

It depends. I’ve gotten it done a few times. First time, I was competing and hurt my wrist and forearm. Went to the Dr. and he told me not to do Accupuncture because the injury most likely took place due to high stress environment rather than dysfunction. He was probably right. I was drinking lots of caffeine and I was stressed out. Didn’t take his advice, did the Accupuncture, and it actually made my arm worse. I almost puked during the treatment, had the guy stop in the middle and swore it off.

Next couple times I did it was for my lower back and legs. Only tried it again because my friend had some good results. I was much more relaxed going in and felt really good after with better range of motion.

Why were my experiences different? The way it was explained to me is that since Accupuncture is actual trauma to your body (needle piercing your skin and foreign object to your body) that could affect your response. I do think it is effective but you need to almost prepare for the treatment. Also i think it depends on who is doing it.

Pops I would see if some ART or soft tissue work will help first. Then look to add in Accupuncture.

[Adriftpanda]

Greg, you look great man. Keep it up.

Deadies 5x3 (worked on hook grip @315) fvck I thought my thumb was going to explode
Db rows 4x8-10
Seated reverse grip row 3x12
Plate loaded pull downs 5x10

[icehog3]

Son, thank you for the insight. I'll look into the other options first.

Not a lot of gas at the gym today after a hockey game with 9 guys vs 14 last night. Trained relatively light for high reps on most sets, could tell the strength would be low right from the get-go. Still trying to make sure my lower back is still progressing...no tweaks today, that's a plus.

T-bar rows x 4 sets
Barbell rows x 3 sets
Cable rows x 3 sets
Stiff-legged deadlifts x 3 sets
Pullups x 2 sets

[Chainsaw13]

Tried a sample pre workout drink from my trainer, 1stPhorm. It's their caffeinated version. Wow! Not the best taste and made me feel weird for a bit, but busted out my best leg workout yet.

Leg press, 4x7-10 (set a new best with two sets @440lbs. Not bad for two months working out)
Dumbbell lunges, 3x10
Hamstring curls, 4x10-12
Calf raises, 4x12
Hip abductors, 4x10-12
Leg raises, 3x10-15
30 mins on treadmill, both run/walk

[bonjing]

Nothing major today just my basics.

30 min on the elliptical low resistance just to get some blood flowing.

Wide grip pull downs
Reverse grip pull downs
Seated rows
Standing t bar
Flat bench rows

Push downs
Rev, neut, palm down cable tri extensions
Rope pull downs

Some shoulder rotational work.

[Da Klugs]

45 Minutes on the Airdyne in the AM. (550 calories)
50- 24 pound curls (hand weights)
50- 24 pound overheads (had weights)
50 push-ups

45 Minutes on the Airdyne in the PM. (545 calories)
50- 24 pound curls
50- 24 pound overheads
50 push-ups

Been doing this every day past 6 weeks except sundays only do it once.

Ate 1300 calories today but average around 1800-2000

[icehog3]

Good work, Bob, Greg and Dave.

1300 calories a day? I do that too. Several times a day. :D

[bonjing]

Greg, you look great man. Keep it up.

Deadies 5x3 (worked on hook grip @315) fvck I thought my thumb was going to explode
Db rows 4x8-10
Seated reverse grip row 3x12
Plate loaded pull downs 5x10

See you don't have to be di*k all the time :D

[bonjing]

It depends. I’ve gotten it done a few times. First time, I was competing and hurt my wrist and forearm. Went to the Dr. and he told me not to do Accupuncture because the injury most likely took place due to high stress environment rather than dysfunction. He was probably right. I was drinking lots of caffeine and I was stressed out. Didn’t take his advice, did the Accupuncture, and it actually made my arm worse. I almost puked during the treatment, had the guy stop in the middle and swore it off.

Next couple times I did it was for my lower back and legs. Only tried it again because my friend had some good results. I was much more relaxed going in and felt really good after with better range of motion.

Why were my experiences different? The way it was explained to me is that since Accupuncture is actual trauma to your body (needle piercing your skin and foreign object to your body) that could affect your response. I do think it is effective but you need to almost prepare for the treatment. Also i think it depends on who is doing it.

Pops I would see if some ART or soft tissue work will help first. Then look to add in Accupuncture.

Did you have ask you to do a lot of stuff before you went in for the acupuncture treatment? I just booked for Sunday and I need to collect my morning urine for some reason :confused:, no coffee (f-that) and vitamins the day of and before, no hot shower the morning of and don't brush my teeth (f-that too), among other things.

Do you think all that is hokey or will it actually better the treatment if followed?

I need to work Sunday morning so if I don't have my coffee and brush my teeth I'm going to be pretty grumpy. And big grumpy Greg at the shooting range is not a good thing :r

[icehog3]

Can't wait to see what Christos says about your acupuncturist's agenda, Greg! :lr

[bonjing]

Can't wait to see what Christos says about your acupuncturist's agenda, Greg! :lr

https://farm5.staticflickr.com/4624/39882368381_6c4073b0ea_t.jpg (https://flic.kr/p/23LgyD4)ACcupunture (https://flic.kr/p/23LgyD4) by Blank Blank (https://www.flickr.com/photos/155171774@N05/), on Flickr

[icehog3]

"Avoid alcohol, red meat....sexual activity...traveling...sports...".

Suck a dick, I'd rather be in pain. :lr

[Chainsaw13]

Damn, all I have around the house is empty salsa jars. Glad I'm not getting acupuncture done.

[mosesbotbol]

I'm also interested in your feed back about acupuncture. I'm scared of needles!

New England School of Acupuncture is near my house. I went a few times and the needles are really no big deal. Some procedures, the needles are put in the back and you lay on your back! Does not hurt I can assure you.

That being said, I have had much better results with Chiropractors who are Graston certified. There is no better way to get rid of soft tissue damage than Graston.

[bonjing]

New England School of Acupuncture is near my house. I went a few times and the needles are really no big deal. Some procedures, the needles are put in the back and you lay on your back! Does not hurt I can assure you.

That being said, I have had much better results with Chiropractors who are Graston certified. There is no better way to get rid of soft tissue damage than Graston.

My chiro does the metal pokey thingy :tu Never new it was called Graston.

[Chainsaw13]

Back and shoulders today.

Deadlifts
Close grip pull downs
Reverse narrow grip rows
Shoulder press
Band side laterals
Shrugs
Dumbbell pull overs
30 mins on treadmill

Went lighter on some of the sets, but increased reps. Trying to minimize the irritation to my neck. Guess I should've done that on the pull overs. :D. Feeling it. Also need to work on grip strength. Could've done more reps or more weight on deadlifts except my left hand was giving out.

Calves still feeling the burn from Tuesday so very little running in treadmill. Nice 4.5mph pace walk.

[Adriftpanda]

Legs, felt good. More of a hypertrophy day.

Fronts 4x6
Deficit stiff leg deadys 3x10
KB box step ups 3x8-12
Seated leg extensions 4x12+

[4WheelVFR]

Yesterday after work, I tried to up the weights I've been working with. Keep in mind I haven't seriously lifted for any length of time in probably 10 years. My first goal, besides getting in consistent workouts, is to bench, squat, and deadlift my body weight. I weigh in at 245 right now, where 200 would get me a flat stomach. I've been getting in fairly consistent workouts for about a month now.

Deadlifted 255 3x
Squatted 225 for 3 sets of 5 reps
Benched 205 for 3 sets of 5

Felt pretty good.

[Chainsaw13]

Has anyone used the big grips when lifting? Thinking of getting a set to help increase grip strength. just looking for real world results.

[icehog3]

Good liftin', Ray, Huy, Bob!

Bob, I'm not a believer in the concept that those big grips will improve grip strength. That being said, I've seen them but never actually used them.

[Adriftpanda]

Seen them but like a lot of gym gimmicks, I think they are ridiculous. Why waste money on them? Lots of things you can do to train forearms/grip strength. Just my thoughts on them though.

[bonjing]

some Random stuff today mind wasn’t focused on muscle groups. Shoulder felt good but I may have over did it.

60 on the elliptical
3x 10 or as many as I could push out per set wide, narrow, close grip bench
Flys
Shrugs
Overhead farmer carry
Stair farmer carry
1 set complex

[icehog3]

Hit legs yesterday

Leg press x 8 sets
Hack squats x 3 sets
Hammie curls x 5 sets

Chest and back today, wish me endurance....

[icehog3]

Chest - 14 working sets

Wide grip inclines x 5 sets
30* inclines x 3 sets
Bench press x 2 sets
Flyes x 2 sets
Dips x 2 sets

Back - 15 working sets
T-bar rows x 5 sets
Cable rows x 4 sets
Barbell rows x 3 sets
One arm rows x 3 sets

Will try and clean up shoulders and arms before my hockey game tomorrow afternoon.

[mk05]

Been eating and drinking like a homeless person in London for a week.

Came back with a terrible 24hr flu, and finally hit the gym. Did the circuit, feel great.

[icehog3]

Do homeless people in London eat and drink well? :D

[mk05]

I don't remember anything from London LOL

Another circuit! Need to drop all this weight, I feel fat. Turrrible

[bonjing]

Did the acupuncture and not sure how I feel about it. Felt a couple of the needles go in but overall wasn't too bad. Had a tingle in my big toe when he stuck one in the ankle or somewhere around there, that kind of freaked me out. Maybe it helped a bit.

Usually after working the range, my lower back is hurting from leaning against tables all day. I know what causes it yet i keep doing it, the true definition of stupid :D.

I went in after work, with a bit of pain and now it seems like it's pretty much gone and/or is much less than it was before I went in. Not sure if it was a "I wanted it to work so it worked," type things, but I'll be trying again in March. And yes I did my brush my teeth and tongue before going in and no urine sample :r

I did feel like Kung Fu Panda when they tried to do acupuncture on him :r:su

[icehog3]

So it sort of, maybe, unsure but possibly helped, Greg? :confused: :r

Hit shoulders and arms yesterday.

Cambered bar curls x 4 sets
Olympic bar curls x 3 sets
Cable curls x 3 sets
Military press 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets
Dips x 3 sets

Hweading in for wheels now.

[Chainsaw13]

Hoping my health improves enough this week to get back into the gym. Kinda missing it.

[icehog3]

Fingers crossed, Bob! :tu

Legs were a b!tch after hockey last night, stayed light and did presses, curls and some hacks. 14 working sets total and I was jello.

[Adriftpanda]

Legs today

Squats 4x3
Pause squats 3x3

Reverse BB lunges 3x8
Seated leg extensions - db stiff leg deads 4x10

[mk05]

And all the months of progress set back by 1 week of vacation...back to square one

[bonjing]

Gym packed again. 75 in the elliptical. Wide grip pull downs, reverse grip pull downs, set of curls and set of tri rope extensions.

4 sets of complexes.

[icehog3]

And all the months of progress set back by 1 week of vacation...back to square one

How can months of progress dissipate in 1 week without catastrophic injury, Marc? :confused:

Yesterday was the worst Sunday I've ever seen in the gym, Greg, luckily I didn't need any benches or racks for most of my workout so it wasn't a huge deal for me.

[Adriftpanda]

And all the months of progress set back by 1 week of vacation...back to square one

You’re fine.

[icehog3]

Decided to superset chest and back since I have to work tomorrow....Heavy back, light chest using plate loading machines

Bent over rows / Leverage vertical bench 235/245, 255/265, 285/285, 255/315, 225/225

T-bar rows / Icarian incline bench 225/265, 225/305, 250/305, 205/250

Cable rows / Hammer Strength decline bench 200/225, 230/255, 260/285, 240/225

Dead hangs x 3 sets to grip failure

[Adriftpanda]

Good day boss ^

Pushy day.

Ohp press 4x3
Flat bench pause 4x3

Incline db press 3x8
Flat db flies - bb upright row 4x8

Db skull crushys 3x10
Rope extensions - dips 3x8-12

[icehog3]

Good day for you too, Brother. :tu

[mosesbotbol]

I have a small tear my left Vastus Lateralis doing reverse lunges. I doesn't hurt now, but was advised to be cautious on leg exercises for 4 weeks. "Let your body decide if it hurts and stop" was my advice from the Chiropractor. He stripped away lot of tissue damage that helped big time. He wants me to keep doing weights and cardio with legs to force blood into the area, but not put strain onto that area. Also had some adhesion in my ITBand...

Headed to the gym in 20 minutes...

[Adriftpanda]

Hope it heals up soon! Yup, if something doesn’t feel right when training, stop.

[bonjing]

Hope you heal up quick!

Gym closed due to basketball game.

Ran, shuffled (whatever:r) the lake again last night, not bad 1hr06 and some change so an 1hr7min better lighting, no clouds and the moon was nice and bright. Got a blood blister on my toe. Figured my time would be much worse than before because my feet were really dragging this time.

[4WheelVFR]

Skimped on cardio this morning because I was a bit rushed to get home after work. I did squats, dumbbell press, seated curls, and bent over dumbbell reverse fly. I was able to up my squats a bit more to 245 for 2 sets of 8 after a set at 225, so hopefully 300 will be doable soon.

[icehog3]

Nice jobs, Greg and Ray! :tu

Reverse lunges?? You're tempting the injury gods....mocking them even, Moses. :r

[Adriftpanda]

Back day. Tore my thumb up working on hook grip. I had to stop bc it was bleeding too much.

Deadys 3x5 @325 hook grip
Chest supported rows 5x8-10
Wide gripe pull downs - bent over db row 5x8-10

Some reverse grip bb curls and plate loaded preachers 5x10ish

[bonjing]

Totally random stuff at the gym today. Softball team was in there and I’m not mad :D

30 on the elliptical
Arnold’s
Standing overhead flys
Bent over flys
Thumb down front raises
Curls
Hammers
Laying cable curls
Rope pull downs
Single arms trip extension
Single arm reverse tri extension
Cable push downs
Front raises
Shrugs.

My workout routine is all Over the place.

[mk05]

Ran out of BioHazard coffee. Tried to use LaVazza espresso and it did nothing. I'm screwed for life.

Pretty much just crawled around the gym like a slug...40mg caffeine per normal cup of coffee...I need my 928mg of caffeine per serving, dammit!!! Ordered Biohazard again on express. LOL


Send help

[icehog3]

928mg, that sounds like a biohazard.

Greg, lots of tasty morsels on the SB team?

Good job by you and Huy....Marc says he's a slug.

Did my first nighttime workout in years tonight, shoulders and tris. Knew I couldn't train this morning or tomorrow morning, so I bit the bullet. The place was a freaking zoo, and not a hot chick to be seen. :hn

[Adriftpanda]

928mg of caffeine per serving? You’re joking right? I’d be dead

[mk05]

no jokes, only caffeine

[icehog3]

I need to find this coffee, I'll keep a tin of grounds in my pocket in case I ever start having a heart attack. :r

[Adriftpanda]

Amazon has them. Reviews weren’t so positive though. There’s another coffee with a trillion mg of caffeine which had far better reviews, which I might try. Death Wish.

Hypertophy leg day.

Front squatys 4x6-8
Platz front squats 3x6-8
Stiff leg deads using hack squat machine 4x10
Lying leg curls 4x10
Seated extensions 3x10

Had a little time so did Some abs

[icehog3]

Amazon has them. Reviews weren’t so positive though. There’s another coffee with a trillion mg of caffeine which had far better reviews, which I might try. Death Wish.

Hypertophy leg day.

Front squatys 4x6-8
Platz front squats 3x6-8
Stiff leg deads using hack squat machine 4x10
Lying leg curls 4x10
Seated extensions 3x10

Had a little time so did Some abs

I bought Allan B. some coffee at Shack a couple years ago called "Wake the F*** Up". ;)

[mosesbotbol]

Be careful with caffeine like that...

[Adriftpanda]

Hypertrphy upper

Bb bent over rows 4x8
Pull ups 6x10
Neutral grip pull down - stiff arm pull downs

Incline bb 4x8
Db Arnold’s 4x8
Pec deck 3x10ish

Superset arms

[icehog3]

Good day, Huy! :tu

Be careful with caffeine like that...

I was actually kidding about drinking it, Moses, no worries. I'm sure the pre-workout powders will kill me faster anyway. ;) :r

International Chest Friday, high rep day

Wide grip incline bench x 6 sets
Bench press x 3 sets
Leverage incline x 3 sets
Hammer Strength decline x 3 sets
Dips x 3 sets

[bonjing]

Only pushed out about 40min on the elliptical.

Decided to some cheats work

Bench press
Incline press
Incline fly
Bench fly
Laying overhead press
Some shoulder rotational work stuff, this was more tiring than the rest of the exercises.

[Chainsaw13]

Back at it. Still not completely over the flu, and I could tell. Started off slow with chest but picked it up on bi's.

Dumbbell press
Incline dumbbell press
Seated machine flys
Cable crossovers
Cable curls
Preacher Ez bar curls, tri cable press super sets
Ab work.

[icehog3]

Nice work, Greg and Bob.

Back day for me, then Nomads hockey tonight.

[icehog3]

Volume day, light on the T's and heavier on the B's.

T-bar rows x 5 sets
Barbell rows x 5 sets
Cable rows x 4 sets
Wide pulldowns x 3 sets

[icehog3]

Shoulders and arms

Military press x 6 rep sets
Rear delt flyes x 5 sets
Barbell shrugs x 3 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
Skullcrushers x 4 sets
Pushdowns x 3 sets

Legs tomorrow as well as hockey. Probably short and heavy.

[Adriftpanda]

Legs, heavyish

Squats 4x3
Pause squats 4x4

Deficiet stiff leg deadys 3x10
Single leg press - bb box step ups 4x8-12
Leg extensions 4x12

[bonjing]

Did 75 on the elliptical feet are starting to hurt and getting bored with cycle.


Rope tri extensions
One arm tri extension
Reverse tri
Push downs
Overhead dB tri
Some other triceps workout
Overhead cable extension
Close grip bench

Overhead farmers
Farmers carry

[icehog3]

Good work, Gents!

Everything feeling good, Greg?

Huy, you've inspired me for tomorrow.

[bonjing]

Good work, Gents!

Everything feeling good, Greg?

Huy, you've inspired me for tomorrow.

No, I'm going to end up hurting more than my ego with all the athletes in the gym :r. Nothing a little Ranger candy can't fix, I hope :D. Just pushing through all the little tweaks in the body. Lacking on legs and chest lately because all the cages are being used.

How about you, you're pretty broken too ;s

[icehog3]

No, I'm going to end up hurting more than my ego with all the athletes in the gym :r. Nothing a little Ranger candy can't fix, I hope :D. Just pushing through all the little tweaks in the body. Lacking on legs and chest lately because all the cages are being used.

How about you, you're pretty broken too ;s

I'm not bad, all things considered. Neck and shoulder will never be "good", but as long as they're tolerable and I can lift, play hockey and ****, I'm good. :D

Off to do legs, see you all soon.

[mk05]

Amazon has them. Reviews weren’t so positive though. There’s another coffee with a trillion mg of caffeine which had far better reviews, which I might try. Death Wish.
I have tried all of the "super coffees," and found Biohazard to be the best for me. Death Wish is inconsistent, beans can be dry, and the coffee isn't very strong either. I am no longer into recommending anything to anyone since apparently that makes you a know-it-all snob, so I recommend that you try it all and figure it out on your own. :D

Hypertophy leg day.

Front squatys 4x6-8
Platz front squats 3x6-8
Stiff leg deads using hack squat machine 4x10
Lying leg curls 4x10
Seated extensions 3x10

Had a little time so did Some abs
Going to try this today.

[icehog3]

I am no longer into recommending anything to anyone since apparently that makes you a know-it-all snob, so I recommend that you try it all and figure it out on your own. :D




I'm going to smoke a Cohiba Robusto this weekend, POU SEP 12. I will try it on my own, but do you think I'll be happy? :D

[mk05]

I'm going to smoke a Cohiba Robusto this weekend, POU SEP 12. I will try it on my own, but do you think I'll be happy? :D
Only at 85% RH
:noon:noon:noon:r:r:r

[Adriftpanda]

Hams dead

Trained at an older facility where they still use the old school metal round plates. Love it!

Chesties/pushies

Flat bb bench 4x4
Incline db press5x8

Hang cleans + press 4x5
Db Arnolds 4x6-9

Ez bar push downs, bb skulls to end the day.

98 erm lunch club - highly recommend

[Chainsaw13]

Trainer day. Hit up back/tris.

Chin ups
Underhand rows
Wide grip overhand rows
Straight arm lat pulldowns
Seated shrugs
Close grip barbell press
Farmers carry (to work on grip strength)

[Adriftpanda]

Nice Bob! Next time, try doing farmers carry using the plates. Pinch the plate with your finger and carry away.

[Chainsaw13]

Nice Bob! Next time, try doing farmers carry using the plates. Pinch the plate with your finger and carry away.

****! That'll work em good.

[mk05]

I was going to do Huy's workout, but then I remembered that I don't like him.

So instead, I did 10 sets of 10 power cleans at 95lb. Very tired now, excellent.

[Adriftpanda]

****! That'll work em good.

Yup. Do this almost every day, unintentionally though. From the squat racks to the plate racks, it’s a good 10-20 feet.

[mk05]

I see what you did there

[Chainsaw13]

Yup. Do this almost every day, unintentionally though. From the squat racks to the plate racks, it’s a good 10-20 feet.

I was using dumbbells, going back/forth 3x across the gym. They figured out 3x is 75m, the same distance as they do in the strong man competitions. Last round my trainer said to go out/back and then over to the rack. Almost made it. :D

Almost up with my three month stint with the trainer. Thinking I'm going to sign up for another 3. I've got a good basis, but there's little things i'm learning from him every time, mostly with form.

[icehog3]

Leg day yesterday - heavy

Leg Press x 8 sets
Lunges x 3 sets
Hammie curls x 5 sets

International Chest Wednesday today.

[Adriftpanda]

Pull day.

Deadys 4x4
BB Pendlay rows 4x6-8

Wide grip pull downs - assault bike (1 min) 4x5
BB single row 4x10

Reverse ez bar curls, seated hammers, preachers. Yup, good day.

[icehog3]

Very nice, Huy! :tu

Volume day for chest...tried to keep reps around 20

Wide grip incline bench 185, 205, 225
30* incline bench 185, 205, 225
Bench press 205, 225, 245
Leverage incline 220, 245, 235
Hammer Strength decline 225, 275, 225
Pec dec flyes 265, 265
Dips x 3 sets

[mk05]

My entire body is dead from yesterday. I will have a nice day of stretching and foam rolling

[Chainsaw13]

Legs!

Squats
Stationary dumbbell lunges
Suspension hamstring curls
Seated hamstring curls
Hip adductors
Lower ab work

Dammit, forgot to do calf raises.

[Adriftpanda]

Good job fellas.

It’s okay, Bob. They won’t grow anyway lol. Team no calves.

[bonjing]

75 on the elliptical.

Did some bicep work, I'm tired I can'r remember what I did :confused:

And some running agility drills.

I'm so tired I couldn't get into the paper bag with my food :r

[icehog3]

Good work by everyone! Very inspiring!

Back day for me, as soon as the Aleve and pre-workout kick in. :r

[mk05]

I am still extremely sore, so much so that I am thinking of buying one of those post-workout recovery powders. I haven't felt this glorious since my highschool days.

I can't turn my head because all my neck/back muscles are pins and needles.

Lovely

[Adriftpanda]

High years were fun... I miss them

Another leg day, hypertrophy.

Squats @70% 4x6-8
DB lunges 3x20 (killed me)
Leg extensions 6x12
Deficit stiff leg deadys 3x10 (pause reps)

Did some of those stomach things

[Chainsaw13]

I am still extremely sore, so much so that I am thinking of buying one of those post-workout recovery powders. I haven't felt this glorious since my highschool days.

I can't turn my head because all my neck/back muscles are pins and needles.

Lovely

I'm the same today. Just sitting on the crapper is a fun endeavor.

[mk05]

I'm the same today. Just sitting on the crapper is a fun endeavor.

I bobbed up and down at the pool for half an hour. People thought I was a sketchball peepin at the women. Alas, I legitimately could not move.

[bonjing]

I bobbed up and down at the pool for half an hour. People thought I was a sketchball peepin at the women. Alas, I legitimately could not move.

Wait till you get a leg cramp while on the toilet :r

[icehog3]

I must be doing it wrong. ;) :r

Back yesterday.

T-bar rows x 4 sets
Wide barbell rows x 3 sets
One arm rows x 3 sets
Cable rows x 3 sets
Pulldowns x 3 sets
Dead hangs

[Adriftpanda]

Upper hypertrophy day.

Flat bench @70%
Bb bent over rows
Bb ohp

Repeat x5

[GreekGodX]

Catching up on the thread. Past few workouts been doing lots of barbell cycling. I don’t think heavy breathing and sweating belong with lifting weights.

Greg- one Accupuncturist I went to checked my tongue and balance which I understand why you got that checklist. But he didn’t forewarn me of any of it beforehand. Sounds like you should go somewhere else.

Bob- I’ve used Fat Gripz before. When my buddy opened up a gym I left them there. They are good here and there to switch up training. They will give your forearms a great pump and are good during arm workouts. For grip, there’s plenty of better ways to get your grip stronger.

[icehog3]

Son!! Hello!! :D

Leg Day, heavy.

Stiff legged deadlifts x 4 sets
Leg press x 5 sets
Hack squats x 3 sets
Hammie curls x 4 sets

[bonjing]

I don’t think heavy breathing and sweating belong with lifting weights.

.

Shoot I do that when just sitting down :su Thanks for the tip Christos.

45 on the elliptical.
Bb bench super set x 2 wide, close and narrow.
db bench
flat db flys
incline db
incline flys

30 min on the elliptical
light weight squats till I couldn't do any more.

Then shot around a bit on the court. I made on shot in maybe 10 min and I never left the key :c:sad

[icehog3]

Greg from the key! :wo

Shoulders and arms today, heavy but short. Didn't even feel like going after all the shoveling, but...suck it up, Buttercup. :r

Seated military x 6 sets
Rear delt flyes x 3 sets
Preacher curls x 4 sets
Cable curls x 3 sets
Skullcrushers x 4 sets
Pushdowns x 3 sets

[Adriftpanda]

Heavy skwaats

Squats 3x3 pause
Squats 3x3@ 90%

Bb walking lunges 3x20

[icehog3]

Two days off in a row (planned Sunday, worked today). Back at it tomorrow now that Huy has inspired me.

[mk05]

The body is an amazing machine. Just last week, I struggled to do 100 power cleans at 95lb, after a week off in London. Yesterday, I did 120 power cleans at 95lb at 2/3 of the time, and even had energy to do 3 sets of wide grip pull ups and chin ups.

Next week, 105lbs.

[icehog3]

Nice, Mr. Kim! :tu

[bonjing]

Pretty much busy this week after work, going to be a semi lazy week for me.

[icehog3]

I have a semi-lazy life, Greg, you aren't lazy if you're a workin' man!

Heavy day, thought I cut the sets down. :r

Bench press - 4 sets
30* incline - 2 sets
Incline bench - 2 sets
Icarian incline - 3 sets
Flyes - 3 sets
Hammer Strength Decline - 3 sets

Thought about doing dips and said **** that.

Did some Skullcrushers and pushdowns for tris instead.

[Adriftpanda]

Heavy pushy

Flat bench 4x3 @90%
Seated cable flys - press 3x10
Seated db oh presses 4x5
Weighted dips 3x8-12

Did some tris

[icehog3]

Heavy pushy

Flat bench 4x3 @90%
Seated cable flys - press 3x10
Seated db oh presses 4x5
Weighted dips 3x8-12

Did some tris

We shoulda trained together.

[Adriftpanda]

No, you whine too much.

[Chainsaw13]

Chest/shoulder day with the trainer.

Incline barbell press
Arnold presses
Dips
Side lateral raises
Incline flys
Upright rows
Wrapped up with a couple rounds of cardio. 45 seconds of push-ups, followed by 45 seconds of battle ropes. Holy sheet that killed me. Chest was spent by second set of push-ups.

Making progress slowly but surely.

[icehog3]

Wine, you mean Huy. :al

Nice work, Bob!

Full blown flu (or some kinda stomach bug) hit me last night, so I've been in bed since 10PM last night until 3PM today. Needless to say, didn't work out today, and tomorrow is doubtful but we shall see.

[Chainsaw13]

Fo got to mention the chest dips were unassisted. Big accomplishment for me. Just wish my bench presses were progressing as good. In time.

[Adriftpanda]

Rest up, Tom.

Had a killer back day training.

Deadys - worked up to 405 for triples 3x3
Chest supported rows 4x5 - drops
DB rows - pull ups 5x8-10

Some more pull ups 5x6-8

Finished up with some db curls and reverse grip ez bar curls

[icehog3]

Jealous of the workout, Huy. Back is on deck for me, but wiser heads prevailed and I took at least one more day off. I feel a lot better, but being that things haven't completely "firmed up" yet, I figured heavy pulling probably was a bad idea. :r

I'm training vicariously through you guys today, so hit it hard! :ze

[Chainsaw13]

Damn Tom, I know what you're going through. That was me this past weekend. I didn't even want to imagine lifting with the plumbing issues I was having. Would've shut down the entire gym as a biohazard condition. :D

[icehog3]

Damn Tom, I know what you're going through. That was me this past weekend. I didn't even want to imagine lifting with the plumbing issues I was having. Would've shut down the entire gym as a biohazard condition. :D

I hear ya, Bob. If I could lift by myself, I might give it a shot....but I ain't risking ****ing my pants in front of the chicks or my friends at the gym. :pu :lr

[Adriftpanda]

Leggys and friend

Front squats - wasn’t planning on it but felt good so worked up to 295 for some singles
3x1

Then some reps 3x6

Bb split squats 4x8
Seated leg extensions 6x12

[mk05]

My coffee is here and all is well. Fear not comrades. Circuits will be done.

[icehog3]

I wasn't skeered.

[Chainsaw13]

Back, abs and sort of bi's day!

T bar rows
Single arm cable rows
Machine rows (idk what that contraption is called. Lol)
Bent over rows
Resistance band curls (3 sets as many as I could do in 30 seconds)
Face pulls
Ab roller
Lower ab leg lifts

[icehog3]

Deciding whether to try or not today.....

[icehog3]

Decided to give it one more day. Plan on (hope to) hit it hard tomorrow.

[bonjing]

Hope you get back into it soon Tom.

Good day tonight 75 min on the elliptical hit the last 10 min hard maxed out the machine

Kind of around the world for me.

Db flat bench.
Wide grip pull downs
Arnold’s
Curls
Cable tri extensions.

Did something funny to my knee. Hope it’s just a gout attack can do almost everything, elliptical even felt good, it’s just the lateral movement that makes me twinge.

[icehog3]

Good workout, Greg, take care of that knee Brother.

I should be good to go for tomorrow, I feel close to 100% tonight.

[Chainsaw13]

Good leg workout today.

Squats (new milestone with a set over my body weight)
Stationary dumbbell lunges
Suspension hamstring curls
Suspension hip abductors
Seated hamstring curls
Calf presses (remembered this time)
Triceps dumbbell overhead press
Triceps extensions

Love seeing progress.

[icehog3]

Nice workout, Bob. :tu

I'm gonna giver the ole college try here shortly.

[icehog3]

First day back since Tuesday went well. Felt 100%+.

Pullups x 4 sets to failure
T-bar rows x 3 sets, lighter for 20 reps
Barbell rows x 4 sets, heavy
Cable rows x 2 sets, heavy
Pulldowns x 2 sets, light for reps

[Chainsaw13]

Awesome Tom!

[Chainsaw13]

Quick chest, bicep workout this morning.

Decline, regular, incline dumbbell presses.
Athlean-X sore in six minutes bicep routine. Made it thru 5 minutes.

[icehog3]

Thanks, Bob, you too!

Tell me about this bicep 6 minute routing please. :D

[Chainsaw13]

Thanks, Bob, you too!

Tell me about this bicep 6 minute routing please. :D

https://m.youtube.com/watch?t=187s&v=lXwm62SiLQ8

Guys got a whole series of videos.

[GreekGodX]

Haven’t done bench in a little while so I decided after my regular workout to work on my side tit.

Bench
3x8
3x3
3x1
Superset 8s and 3s with bent over rows using different bars.
Then 3 rounds of 1 min dumbbell incline bench followed by pushups until failure. 90s rest in between sets.
Great side tit by the end :tu

[icehog3]

https://m.youtube.com/watch?t=187s&v=lXwm62SiLQ8

Guys got a whole series of videos.

Thanks Bob...the old "run the rack" routine. :tu

Nice work, Son, makin' Pops proud.

Shoulders and Bis today, heavy day.

Seated Military press x 7 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
Cambered bar curls x 5 sets
Preacher curls x 4 sets

[Adriftpanda]

Wheelys

Squats 3x4
Pause squats 3x5

Leg extensions - db stiffys 4x12

Hope the weekend treated you guys well. I ate a lot :)

[icehog3]

International Chest Tuesday. Heavy and short after a late hockey game last night.

30* incline bench x 3 sets
Incline bench x 2 sets
Bench press x 2 sets
Icarian bench x 3 sets
Dips x 3 sets
Leverage vertical bench x 2 sets