Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Chainsaw13]

How are the Icarian benches different from regular benches? Still learning some of these terms you guys post.

[icehog3]

How are the Icarian benches different from regular benches? Still learning some of these terms you guys post.

The Icarian is a vertical, slightly inclined bench with a plate stack up to 300 pounds (we hang additional weight on pins if we want more. It hits the upper chest at a different angle, with a different grip. I usually use it later in the chest routine, though I'll throw it in early every now and then to change it up and use more weight.

https://i.imgur.com/iqaQ6q9.jpg

[Chainsaw13]

Ah, ok. I've used that machine just never knew it was called that. :tu

Back and tris today.

Pull-ups, so close to unassisted.
One arm rows, two variants to hit different areas.
Underhand bent over rows
straight arm cable pull downs
Lat dumbbell pullovers
Narrow grip press
Wide grip cable tri pulldows
20 mins on treadmill, combo run/walk.

[bonjing]

Quickie today, needed to run some errands.

40 min onThe elliptical.

. Started with1 set of 75’s then 2 sets of 10 with the 80’s “. Tried the 85’s got another 10 pushed out. Got froggy and went for a fifth, oh hell no. Felt good getting up some decent weight again, but really felt the strain on the hernia.

Db flys and some incline dB press and some incline flys pushed out.

[icehog3]

Good work, Bob and Greg! Careful with that hernia, Greg, you don't want it to move up to your neck and become a goiter. ;s

Heading in for back shortly.

[Adriftpanda]

Press yesterday- so so.

Back this am.

Deadys 4x5
Single db rows 5x8
Neutral grip pull downs 5x8-10
Seated plate loaded rows 3x10

[icehog3]

Better day today, Huy. :tu

Back day---Heavy

Barbell rows x 5 sets
T-bar rows x 4 sets
Dumbbell rows x 3 sets
Cable rows (overhand, underhand, neutral grips) x 4 sets total
Pull ups 1 set to failure

[icehog3]

Shoulders and arms. Not much gas today, went short and heavy.

Military Press x 5 sets
Olympic bar curls x 4 sets
Dumbbell curls x 2 sets
Preacher curls x 2 sets
Skullcrushers x 6 sets
Barbell shrugs x 3 sets
Dead hangs

Legs manana.

[Adriftpanda]

Atta boy Tom.

Wheelys today

Fronts 5x6
Platz leg press - db lunges 4x a lot brutal brutal
Seated leg extensions to get a nice quad pump 4x12 slow and controlled

Uppers tomorrow. Going to work on some light pauses and kb stuff

[icehog3]

Platz leg press - db lunges 4x a lot brutal brutal


Damn, Huy! :tu

You've inspired me....heading in for wheels shortly.

[icehog3]

Rep day for legs yesterday....

Leg press x 5 sets
Dumbbell lunges x 3 sets
Still legged deadlifts x 5 sets
Hammy curls x 4 sets

International Chest Saturday happening shortly.

[Adriftpanda]

Rep day for legs yesterday....

Leg press x 5 sets
Dumbbell lunges x 3 sets
Still legged deadlifts x 5 sets
Hammy curls x 4 sets

International Chest Saturday happening shortly.

Where’s the super duper set? Lol

Good day sir

Uppers yesterday.

Worked on pauses and kb presses. Didn’t go too heavy, about 75-80% on the weights.

[icehog3]

Where’s the super duper set? Lol



I'm not as crazy as you. :noon

[Chainsaw13]

Neck still bothering me, so taking it easy. Just went out for a run this morning. So much better than a treadmill.

[icehog3]

Hope the neck improves toot sweet, Bob.

Precor vertical bench x 6 sets
Incline bench x 3 sets
Bench press x 1 set
Flyes x 4 sets
Leverage vertical incline x 3 sets

[icehog3]

Rep day for back

T-bar rows 205, 225, 250, 275, 225
Samson rows 205, 225, 250
Barbell rows 215, 245, 265, 225
Cable rows 240 x 4 sets
One arm rows 135 x 3 sets

[Chainsaw13]

Jesus Tom, beast mode.

Decided to suck it up and get a workout in. Leg /tris.

Squats
Dumbbell stationary lunge
Suspension hamstring curls
Machine seated leg curls
Suspension hip abduction
Calf raises on leg press
Dumbbell tri extensions
Tri kick backs
Tri dips

There’s one guy we affectionately call Man Bun. He was there today, wearing leggings too. :fp

[Adriftpanda]

Good work guys!

Nothing this weekend other than ice cream n donuts. More like ice cream stuffed donuts :)

[icehog3]

Good work, Bob!

Good deal, Huy!

[Chainsaw13]

Chest and bicep day.

Trying a new technique (to me) with chest, to allow me to get a full workout in without aggravating my neck. Lighter weights, more reps, slower excentric, chest fully engaged. Worked, as my chest was spent by the end.

Decline press, with bicep curls in between sets
Regular press, with hammer curls between set
Incline press

Now just finished a 3.1 mile run in my fastest time ever, just under 22 mins. After a leg day. Seriously?

[bonjing]

Good job on the run, Bob.

60 on the elliptical.
80lb CB press x3
45lb flat db flys x3
45lb do inlcline db press into a incline db fly x3
Hangs.

[icehog3]

Nice day, Greg! How's everything feeling?

I ended up working 12+ hours today, so I'll have to try and put in a little xtra time manana. :ze

[bonjing]

Feeling good, been doing some stretching, just not the lower extremities. Knee is still bugging me, may be time to go see the Dr.

You should work out chasing some young hot mamas around, Sir!

[Adriftpanda]

ILD yesterday.

Heavy squats 3x3
Pause squats 3x4
Reverse bb lunges 3x5
Kb stiff leg deadys - box step ups 3x8-10

About to finish up here at work and head in the lab for chestys

[bonjing]

You work graves?

[icehog3]

You should work out chasing some young hot mamas around, Sir!

After seeing about 30 young Moms picking up their kids from my school last night, definitely need to find out which kids' Daddies live at home and which don't. :lr

Shoulders and arms today, short but heavy.

Seated military press x 5 sets
Cambered bar curls x 4 sets
Olympic bar curls x 4 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets
Pushdowns x 3 sets
Preacher curls x 3 sets

I guess it wasn't as short as I thought it was. :D

[Adriftpanda]

Yup, greg.

IPD

Flat bb pauses 3x3
Flat bb pauses @70% 3x3

Incline db 4x6-8
Cable flies 3x8-12

Kb single Arnold’s 5x6-8

Some triz

[icehog3]

Good deal, Huy! :tu

Working again tomorrow, so another day off. 2 out of 3, not normal for me.

[bonjing]

Enjoy you days off Tom.

Nothing but about 10min on the elliptical to warm up.

Standing db curls.
incline db curls.
hammer
seated bb curls
ez-bar revers grip curls

Ahnolds to overhead press
db flys
front raises
bent over flys
palm out front raise
random shoulder rotation stuff

[icehog3]

Good day, Greg! :tu

I would have enjoyed my day off from training more if I had also been off from 8 hours of kindergarten kids. :r

[bonjing]

Good day, Greg! :tu

I would have enjoyed my day off from training more if I had also been off from 8 hours of kindergarten kids. :r


At least you get to send them home at the end of the day :tu

[Adriftpanda]

Back.

Deadys 4x4
Chest supported rows 4x5-6 w/drop
Wide grip lattys 4x8-10

Smashed some bis

[bonjing]

I was able to push out 70min on the elliptical

Wide grip pull downs
Reverse grip pull downs

Cable tri extension
One arm cable tri extension palm down,reverse and neutral
Push downs.

[icehog3]

Good work, Huy and Greg! :ze

At least you get to send them home at the end of the day :tu

Yes, I don't want to get homicidal, they're so little. :r

[icehog3]

Need to take tomorrow off because the company is coming to repair my foundation. With that in mind, I did chest/back supersets, moderate weight for high reps.

Incline bench/T-bar rows 205/225, 235/225, 255/250, 225/225
30* inclines/Barbell rows 195/235, 215/255, 235/255, 185/225
Bench press/One arm rows 215/135, 235/135, 255/135, 205/135
Decline bench/Cable rows 275/220, 295/240, 275/240, 225/220

I was so soaked that all my buds in the gym were giving me grief. Feel good though, not even that tired now. Which is good, as I have a playoff hockey game at 10:35

[Adriftpanda]

Nice work!

Some legs again.

Worked on some light overhead squats for funsies.

Overhead squats 5x5
Front squats 4x6
Hack squats 4x10
Single leg extensions 4x12

[icehog3]

How's the balance on those overhead squats, Huy?

[Adriftpanda]

Good. I do a ton of mobility work and have been working on a fair amount of oly lifts. I kept it light so that also helped. Only went up to 135.

One hour to hit upper hypertrophy. Superset they all.

Incline bb 4x8 w/drop sets
Chest supported rows 4x8 w/drop sets

Pull ups - push ups - dips 4x12-15
Wide grip pull downs - cable flies - bb upright rows 4x12-15

Db skull crushers - db curls 3x12-15

[icehog3]

Good work, Huy!

[bonjing]

Did my normal 75 on the elliptical.

Another around the word day for me, all light weight.

Bench press 5 sets to failure
Wide grip pull downs 3 sets to failure
Ez bar curls 3 sets to failure
Squat with db overhead press 3 sets
Squats 3 sets
Close grip bench 3 sets to failure

[Chainsaw13]

Legs/tri day

Squats
Single leg dumbbell lunges
Suspension hamstring curls
Suspension hip abductors
Seated hamstring curls
Calf presses
Overhead dumbbell tri extensions
Tri kickbacks
Tri cable pushdowns

[icehog3]

Excellent days, Greg and Bob. :tu

I feel a cold coming on, so I started dosing the zinc and Mucinex last night. Felt good enough to go in for a very short workout, just to keep in the groove since I planned on tomorrow off.

Military press x 6 sets
Skullcrushers x 6 sets
Preacher curls x 6 sets

[icehog3]

Sick again. :mad:

Hopefully this head cold will be gone enough for me to train tomorrow.

[Adriftpanda]

Rest up boss hog

Felt a tad weak today. Too much running yesterday maybe?

ILD

Squats 3x3 @90%
Pause squats 3x5 @70%

Bb reverse lunges 4x6-8
Lying leg curls - single leg press 4x8-12
Seated extensions 2x12-15

[bonjing]

Hope you're starting to feel better Tom!

75min on the elliptical, while watching Netflix's Castlevania. Pretty good so far.

Just a bit of chest work last night.

db bench
incline db bench
incline db flys
flat bench db flys
high cable flys
decline cable press
db pull overs

[icehog3]

Nice work, Greg! :tu

Definitely better, but I decided to take another day off. I have playoff games Thursday, Friday and potentially Saturday, so I just want to feel 100% before I hit the gym. Hopefully tomorrow!

[Chainsaw13]

Do you guys do anything specific to target your abs? I know they get a workout just during normal lifting, but wondering if I should be doing more specific exercises.

[Adriftpanda]

I only hit abs about once a week, but it’s msybe 1-2 exercises. It mainly consist of cable crunches right to leg lifts. I just try to maintain a good healthy diet, which has helped keep the dad bod away lol

Press day.

Ohp press 3x3
Kb presses 4x6
Flat db bench 4x5-6
Flat db flies 3x8-12
Dippitys 4x10-12 (hit these extra slow)

Had time to do some tris but my elbows were shot at this point

[icehog3]

I hit abs at the end of a couple workouts a week, just basic crunch movements for me. Helps keep my lower back in check as well as the abs.

[bonjing]

Abs, no abs, keg. Only keg.

Ahnolds to overhead press
Flys
Front raises
Bent over flys
Rotational work, right shoulder is popping now with movement.

Db curls
Seated bb curls
Hammers

And only 10min on the elliptical

[Chainsaw13]

Chest/bi's last night, working with the trainer. Lot of new exercises, trying to work with my sore right shoulder.

[icehog3]

Hope the shoulder improves, Bob.

Getting ready to hit the gym for the first time since Saturday, feeling pretty close to 100%.

[icehog3]

Found out by my endurance, or more accurately my lack of endurance, that I'm about 80%. :r

Incline bench x 4 sets
Bench press x 2 sets
30* incline press x 1 set
Decline press x 3 sets
Flyes x 3 sets
Icarian vertical press x 2 sets

[Chainsaw13]

I'd take your 80% any day Admiral. :D

[icehog3]

I'd take your 80% any day Admiral. :D

Aw shucks, you're too kind Bob. :)

[bonjing]

I’m pretty sure any of us would love to perform at your 80%.

No cardio today, just did a little shoot around today.

Wide grip cable pull downs
Reverse grip narrow
Some machine row pull down thingy
Single arm db row
Close grip seated row

Rope tri extension
Single arm trim extensions normal, reverse and neutral
Push downs
Close grip bench tried 180 almost dropped the bar on myself
Overhead dB tri extension.

[icehog3]

Sounds like a great day, Greg. :tu

[icehog3]

Rowing day. Fought through the respiratory limitations and got more reps at medium heavy weight on the first 3 exercises than I have in a while. :tu

T-bar rows x 6 sets
One arm rows x 4 sets
Barbell rows 4 sets
Cable rows x 3 sets
Pullups x 1 set to failure

[bonjing]

Bet you never got this sick dealing with the general public as you are dealing with little ankle biters :r

[Adriftpanda]

Back yesterday, same ****. Deadys and lots of pulls.

Hypertrophy legs today. Worked on overhead squats again.

Overhead squats 4x5 light, only went up to 135
Fronts 4x5 and then felt my back tightening up so I decided to call it a day on squats
Kb step ups 3x8
Seated leg extensions 6x10+

[Chainsaw13]

Tweaked my lower back good on deadlifts today. Sitting here, just downed a bunch of ibuprofen and two cold packs on the area. Ugh.

[bonjing]

Tweaked my lower back good on deadlifts today. Sitting here, just downed a bunch of ibuprofen and two cold packs on the area. Ugh.

Dude, sucks. ;s

[icehog3]

Good to hear the back is somewhat improved today, Bob. :tu

Taking today off (it was leg day and I have back to back playoff games), wheels get skipped this time around. I'll hit shoulders and arms tomorrow.

[bonjing]

Elliptical only on friday.

Nothing last night just sleep.

Went home, ate a snack, went to bed. Woke up around 9 and couldn't get back to sleep :rolleyes:

[NeuRon]

hey yall. long time no see! still hitting the gym a lot and still smoking sparingly. glad to see everyone still being active!

[icehog3]

Hi, Ron, good to see you're still lifting and smoking cigars. :tu

Greg, hope you're well rested and ready to rock!

Schedule has been goofy the last week due to work and to illness.

Today, did a moderate/heavy chest wokout for high reps.

Bench press x 4 sets
30* incline x 2 sets
Incline x 1 set
Flyes x 3 sets
Decline bench x 2 sets
Leverage vertical bench x 3 sets

Off tomorrow for work and championship hockey game, back in the gym Thursday. Get a good one tomorrow for me, Gents. :ze :tu

[bonjing]

What are you guys using to wash your workout clothes? My hoodies are starting to get nasty. I’ve used oxyclean, arm and hammer, vinegar and baking soda. Used tide Armand hammer detergent. Double rinse and double dryer but sometimes I still have that gym cloth smell stuck in the clothes. I was all gym wear as a batch.

Time for some new gear?

[icehog3]

Greg, I use the Arm&Hammer with Oxyclean, seems to do ok for me. But I am going to the gym, if I am a little funky, so be it. I have had guys tell me they smell cigar smoke, must be my pores as I don't smoke in my gym clothes. :r

[GreekGodX]

What are you guys using to wash your workout clothes? My hoodies are starting to get nasty. I’ve used oxyclean, arm and hammer, vinegar and baking soda. Used tide Armand hammer detergent. Double rinse and double dryer but sometimes I still have that gym cloth smell stuck in the clothes. I was all gym wear as a batch.

Time for some new gear?

My tips for clean gym clothes.
1. Avoid cotton. It will trap the smell.
2. You should be airing out your gym clothes as soon as you get home. Don’t leave them bundled up in a ball for 2+ days.
3. Buy detergent made for workout clothes. It gets the smell out. Tide has one that is good and I sometimes get The Laundress Sport detergent from Amazon.
4. If all else fails, go shirtless at the gym ;)

[bonjing]

4. If all else fails, go shirtless at the gym ;)

Maybe you and Tom:ze :r

Thanks for the tips. I think all my stuff is cotton. I have clothes for everyday day of the gym, so yeah my stuff does sit in a pile in the garage, so that doesn't help. I used to put a cap full of bleach in the wash to sanitize the clothes but now I'm noticing that my black stuff is starting to change colors.

flat db press 85x4
incline db press 70x4
incline db flys 50x3
flat db flys 50x3
laying over head press 50x3
high cable press 65x3
High cable flys 60x3

60min on the elliptical.

[mosesbotbol]

Greg, I use the Arm&Hammer with Oxyclean, seems to do ok for me. But I am going to the gym, if I am a little funky, so be it. I have had guys tell me they smell cigar smoke, must be my pores as I don't smoke in my gym clothes. :r

With all of our laundry, we mix about 2 tbs. of baking soda, 2 tbs of distilled vinegar, and then about 1tbs of laundry detergent.

I saw an article where someone who does laundry for the Royal family or something said that is what she uses. Works great.

[icehog3]

4. If all else fails, go shirtless at the gym ;)

Maybe you and Tom:ze :r



Maybe 10 years ago. :r

[Adriftpanda]

Shirtless unless I’m at a commercial gym.

Back today.

Deadys 4x5 @80%
Pull ups 3x10
Lever rows 5x6 - drop sets
Db row 3x6-8
V grip pull downs 2x8-12

Some bis

[bonjing]

With all of our laundry, we mix about 2 tbs. of baking soda, 2 tbs of distilled vinegar, and then about 1tbs of laundry detergent.

I saw an article where someone who does laundry for the Royal family or something said that is what she uses. Works great.

I've used that too, but not to those measurements. I think I use the oxy measuring cup and a lot of vinegar :r

[Chainsaw13]

I work out Porky Pig style. Saves on laundering bottoms. :D

[icehog3]

Back today, pre-fatigued with some heavy one arm rows, then repped out the rest of the workout with lighter weights.

One arm rows 135, 160, 185, 160, 135
Barbell rows 4 sets @ 225
T-bar rows (chest supported) 180, 205, 230, 205
Cable rows 200, 220, 220, 220
Dead hangs

[bonjing]

Nothing major yesterday. Spent all evening booking flights and trying to lessen my att bill. Both were successfull and I only got about 20 min on the elliptical.

[icehog3]

It's OK, Greg, I made up for us both. :D

Heading in for wheels and guns.

[bonjing]

It's OK, Greg, I made up for us both. :D

Heading in for wheels and guns.

Thank you, Sir:salute:

Can you spot me one more time? I want to go home and go to sleep :r

[icehog3]

Thank you, Sir:salute:

Can you spot me one more time? I want to go home and go to sleep :r

I feel ya, Brother! :r

Leg Press 8 sets to 900
Leg curls 6 sets to 170
Barbell curls 6 sets to 135
Cambered bar curls 3 sets to 150
Close grip bench 4 sets @ 205
Skullcrushers 4 sets to 130

[bonjing]

Just 35 min on the elliptical
And some cosegrove complexes
And some landline squat twist things into squat one arm overhead thingy :confused::D

[Chainsaw13]

Just 35 min on the elliptical
And some cosegrove complexes
And some landline squat twist things into squat one arm overhead thingy :confused::D

You sound like me trying to describe some of the routines my trainer has me do. :D

Still on the sidelines until my back recovers. It's really more my left hip area, but close enough.

[Adriftpanda]

Good job guys! Had a decent week of training just too tired and lazy to post.

Have a good weekend, eat up!

[icehog3]

Had lots of seafood and carbs this weekend, hopefully it will serve me well tomorrow.

[icehog3]

Chest and back supersets today, had a lot of gas and went pretty heavy and intensely.

Leverage vertical bench / T-bar rows x 5 sets
Bench press / Olympic bar rows x 4 sets
Incline bench / Cable rows x 3 sets
Dead hangs

[bonjing]

Did 75 on the elliptical.

Goofed of to long and got cold.

db bench 90 4-5x4
squats 135 with chains 15x4
hangs, hopefully that stretches the shoulders and back.

[icehog3]

How do you goof off while on the elliptical, Greg? :D

Shoulders and arms today

Military press x 6 sets
Rear delt flyes x 4 sets
Olympic bar curls x 5 sets
Cambered bar curls x 3 sets
Preacher curls x 2 sets
French press x 4 sets
Skullcrushers x 3 sets
Dead hangs

Working 1/2 day tomorrow, so wheels after work.

[Adriftpanda]

Some days you lift great and other days, it all feels heavy.

Great day yesterday with legs.

Push day, and it felt like 315.

Ohp 4x4
Flat bench 3x4

And then some accessory work to get a decent pump

[bonjing]

It was after the elliptical. Watching the basketball team goof was good for laughs but not good for the workout.

[icehog3]

Gotcha, Greg. :tu :r

Good work, Huy.

Was tired after work today so kept it short and heavy.

Leg press x 6 sets
Hammie curls x 4 sets
Quad extensions x 4 sets

[Chainsaw13]

Gonna try and get something done with the trainer tomorrow. Back still ain't 100%. Tried foam rolling it last night, only seems to have made things worse. :fp

[Remo]

Leg day here.

Squats....6 sets
Leg Press...6 set
Extensions..4 sets
Bunch of calves
2 mile run

[Remo]

Been fighting a rotator cuff problem for about a year, not sure if it’s a tear or impingement or what, flat bench kills it but I have been fighting through it, quit flat benching about two weeks ago to see if it helps. Incline, pullovers, push ups and flys are what I have been doing and it has sure seemed to help, hopefully it continues to heal up, I don’t want surgery!

[icehog3]

Hope it goes well, Bob. :tu

Good work, Mike.

Rotator cuffs are overrated. I haven't had a left one in 15 years. :r

[icehog3]

Back to chest today on a short turnaround (Monday)...so I kept it light and ripped it up with the reps.

Incline bench x 4 sets
30* incline bench x 1 set
Bench press x 1 set
Superset decline press / Leverage vertical bench x 2 sets
Flyes x 2 sets
Dips x 2 sets
Pushups x 1 set

[Chainsaw13]

Chest and shoulders

Bench press
Dips
Fly machine
Static front/side shoulder raises
Rear delt flys
Upright rows
Planks for core

Back (actually more hip or sciatic) held up well.

[Adriftpanda]

Quick legs yesterday.

Fronts 4x4
Hacks 8x8
Seated single extensions 4x8-12

Played some ball to get my cardio thing

[icehog3]

Good news, Bob. :tu

Good lift, Huy. :tu

Went to work for part of the day, then hit back. Medium weights with high reps for another (not quite as) short turnaround. Tweaked my right hamstring on the last set of T-bars, good thing hockey season doesn't start for a couple weeks. :(

T-bar rows x 4 sets
One arm rows x 3 sets
Barbell rows x 4 sets
Pulldowns x 3 sets
Dead hangs

[bonjing]

Haven't been updating but still hitting the gym. Been goofing off after work just sitting and enjoying a cup of coffee then hit the gym late, so cardio has been down.
Tuesday was all back
Wednesday all bicep
Friday triceps.

Ever been in the gym all by yourself? Look around, no one, got your headphones on, lay back for some bench work, you're kind of gassy so you let'em rip. Get up and all of a sudden there's people in gym with you.

Lucky they had their earphones in too. Just said sorry, but I don't think they heard me or hopefully anything else.

[icehog3]

Even worse, Greg, I've had a couple award winners while doing heavy leg presses over the years with girls on the station next to me. What can you do? Shrug, laugh, leave. :r

Shoulders and arms today, mostly heavy but kept the reps pretty respectable anyway.

Seated military x 7 sets
Olympic bar curls x 4 sets
Cambered bar curls x 3 sets
Skullcrushers x 4 sets
Tricep extensions x 3 sets

Legs tomorrow, I can already feel the hammie singing. :r

[Chainsaw13]

Felt like I needed to do something.

5k on the treadmill at a 4.6mph walk pace.
Bi/tri work.

[Adriftpanda]

Good work fellas, keep it up.

Gonna need lots of that cardio thingy for the upcoming work week...

[icehog3]

Hammie still slightly tweaked so I just did quads. Not sure how wise that was. :r

[Chainsaw13]

I hear ya Tom. Decided to try some leg exercises. Hamstring curls went ok. Leg press not so much. Feeling in the back.

[icehog3]

I hear ya Tom. Decided to try some leg exercises. Hamstring curls went ok. Leg press not so much. Feeling in the back.

Hope the back feels better soon, Bob. The little nagging injuries can be so frustrating.

[Chainsaw13]

Hope the back feels better soon, Bob. The little nagging injuries can be so frustrating.

Thanks and the same to you. I'm taking some workout clothes with me to Brazil (work trip). No idea what facilities they have, so I may get an extended break.

[icehog3]

Thanks and the same to you. I'm taking some workout clothes with me to Brazil (work trip). No idea what facilities they have, so I may get an extended break.

How long is the trip?

[Chainsaw13]

How long is the trip?

2.5 weeks

[icehog3]

2.5 weeks

I would imagine they'd have to have something at the place you're staying?

[icehog3]

International Chest Day on a Monday. :rolleyes: Thank goodness, the gym was pretty empty. Saturday and Sunday it was nuts, I guess a bunch of college kids must have gone back today. Sure there will e new crop with a different Spring Break week later this week. :hn

Heavy day, so not a lot of sets.

Bench press x 4 sets
Low incline press x 3 sets
Incline press x 2 sets
Icarian press x 3 sets (different angle each set)
Flyes x 2 sets
Decline press x 2 sets
Dead hangs

[Adriftpanda]

Sounds good Tom!

Quick legs. Heavyish

Squattys 4x4
Stiff leg deads 3x8-12
Lying curls 3x8-12

Some abs to make me feel good about myself

[icehog3]

I feel good about you, Huy. ;)

Good lift, Brother. :tu

[icehog3]

Back day. Alternated heavy and light exercises (sorta).

Barbell rows 225, 255, 275, 295, 245
T-bar rows (high reps) 225, 225, 225, 180
Icarian rear delt flyes 145 x 3 sets
Cable rows 220, 230, 240
Pullups 2 sets to failure

[Chainsaw13]

Hit up the fitness center in the hotel. Decent equipment, but a bit cramped for space. I seemed to walk in to the middle of a large group of regulars (the gym is in the hotel, but a wholly owned business) working with the trainer.

5.5K in 35mins on the treadmill. Walked/ran about half each.
Incline Press
Bench Press
Bicep drop sets.

Wanted to do more but the equipment I wanted was being used. At least it's something.

[icehog3]

Glad they have a gym, Bob...hopefully you can work around the locals going forward. :tu

[Dux]

Then he says to me, "Give me a situp". I said, "Oh, Nay Nay!" I don't do "Ups" I told him that when I signed up. I don't do "Ups". I do "Downs". Sit down, lay down, Black-Jack I'll double-down... Give me a cheeseburger I'll wolf it down. Put on a little music, I'll boogie down. But I don't do "Ups"! Ups defy gravity... Gravity is a law. - John Pinette

[icehog3]

Welcome to Pumping Iron & Telling Jokes with Adriftpanda and Dux :D

[Dux]

Welcome to Pumping Iron & Telling Jokes with Adriftpanda and Dux :D


Sorry didn't mean to thread jack, but that joke from JP just popped into my head :noon

[icehog3]

Sorry didn't mean to thread jack, but that joke from JP just popped into my head :noon

You're always welcome here, Doug. And to join me and Huy for a leg workout at the next Herf. :D

[icehog3]

Shoulder and arms today. Heavy. That's it.

Military press x 4 sets
Barbell shrugs x 4 sets
Olympic bar curls x 5 sets
Preacher curls x 4 sets
Skullcrushers x 3 sets
Close grip bench x 3 sets
Tri extensions x 3 sets

[Dux]

You're always welcome here, Doug. And to join me and Huy for a leg workout at the next Herf. :D

Turkey leg?? :r

[icehog3]

Turkey leg?? :r

That would be Huy. Mine are more like Platz legs, right Huy? :D

[Chainsaw13]

Got some legs in before the place filled up.

30 mins cardio
Leg press x5
Seated leg curls x4
Sumo squats x4
Hip adductor x4

[Adriftpanda]

That would be Huy. Mine are more like Platz legs, right Huy? :D

Don’t platz talk me.

Last two days have been great. Hypertrophy day for legs yesterday and uppers today. Super set push press.

They opened up a joint called kebab shop, next to my gym. 4x this week

[icehog3]

Don’t platz talk me.

Last two days have been great. Hypertrophy day for legs yesterday and uppers today. Super set push press.

They opened up a joint called kebab shop, next to my gym. 4x this week

They just opened a place next to my gym too, and brought free samples yesterday. Best thing were the protein waffles, they were great. The rest? Meh. I'd rather have a kebab place.

[Adriftpanda]

The beef/lamb wrap has been my go to

[icehog3]

The beef/lamb wrap has been my go to

That sounds great, wish I could find a place like that. Did find a good Asian joint about a mile from the house that load up the quality protein (steak, chicken, pork, shrimp) for me, I get 2 + meals out of one large order.

International Chest Saturday tomorrow, hoping the place ain't packed with spring breakers like last Saturday again. :bx :mad:

[Chainsaw13]

Short workout today. Lower back not feeling 100%.

Tri cable pull downs x5
Close grip press x5
Face pulls x3
Bicep cable curls x3

[icehog3]

Heavy breasts.

Bench press x 5 sets
30* incline press x 3 sets
Leverage incline press x 3 sets
Decline bench x 3 sets
Flyes x 3 sets

[Chainsaw13]

Heavy breasts, isn't that a title to an AC/DC song?

Gym not open today, so just a run on the beach.

[icehog3]

Heavy breasts, isn't that a title to an AC/DC song?

Gym not open today, so just a run on the beach.

If I had gone for a drink yesterday, it coulda been Frank Zappa's "Titties and Beer". D

Back day starting shortly. :ze

[Adriftpanda]

Good work guys... only work I’m doing today is sitting around with a some yard gar waiting for the Boston Butt to finish

[icehog3]

They opened up a joint called kebab shop, next to my gym. 4x this week

You must have some real voodoo juju going on, My Man. Drove by this after the gym, opening right down the block from m house.

https://i.imgur.com/mSjRPQD.jpg

Rep day on back and associated tie-ins.

Barbell rows x 6 sets
Barbell shrugs x 4 sets
Vertical row machine (overhand grip) x 2 sets
Wide grip pulldowns x 3 sets
Rear delt flyes x 3 sets
Cable rows x 2 sets

[Chainsaw13]

Fun workout dodging all the locals. Chest and shoulders today. Little bit lighter weights, working on the negative.

Bench press x4
Seated machine fly x4
Overhead dumbbell press x5
Side laterals x5
Shoulder shrugs x4
Push-ups till failure x2

[Adriftpanda]

Get the lamb/beef

Turkey leg day.

Squats and more squats
Hack squats
Stiff leg deads

Then did some sled pushy for a little cardio

[icehog3]

Legs for me too, went heavy on the presses and medium on the still slightly tweaked hammie.

Hockey season starts Friday, time to get my Wheaties. Not sure when the Kabob joint is actually going to open, looks like they've got a bunch of work to do.

[mk05]

Knees clicking again. Back sore again.

I need HGH

[Chainsaw13]

Have any of you researched or tried Intermittent Fasting? I know some of you do fasted workouts. A guy I'm working with told me about the concept of IF and how it supposedly helps shed fat. Been reading a bit about it and it sounds intriguing, although will be tough to retrain the brain to not eat ever 3 hours. Looking for real world results before I make up my mind.

[bonjing]

Back to the gym tonight. Gotta work off all those banh mi and pandan waffles over the weekend. Also doesn't help that all the ladies next door are "mom's" so much home made goodies for Easter didn't help.

[icehog3]

I used to train on an empty stomach (I train first thing in the day), but never any true type of fasting, Bob. Maybe Huy has some experience with it?

Mr. Kim, hope that back gets better, knees get better, and you share your HGH with me.

Kick ass with that waffle workout, Greg!

Heading in to clean up (shoulders, arms).

[icehog3]

Heavy day.

Military press x 7 sets
Shrugs x 3 sets
Skullcrushers x 6 sets
Tricep extensions x 3 sets
Olympic bar curls x 4 sets
Preacher curls x 4 sets
Dumbbell curls x 1 set
Dead hangs

[Chainsaw13]

Nice one Admiral

Wide grip lat pull downs x4
Close reverse grip lat pull downs x4
Single arm rows x5
Cable curls/tri extensions super sets x4
Hammer curls/tri kick backs ss x3

[icehog3]

Nice one Admiral

Wide grip lat pull downs x4
Close reverse grip lat pull downs x4
Single arm rows x5
Cable curls/tri extensions super sets x4
Hammer curls/tri kick backs ss x3

Brazilian Biceps!:noon

[bonjing]

90 on the elliptical

Arnold’s
Db front raise/wide grip cable pull downs
Db flys/marrow grip cable pull downs
Bent over flys/cable push downs
V bar rows
Ez bar raises or something like that
Farmers carry on stairs
Overhead farmer carry
Land mine squat thingy with one arm overhead press

[icehog3]

Sounds like a good workout, Greg!

Off today, back at it tomorrow. Hockey leagues start back up Friday.

[icehog3]

Heavy chest day

Incline bench x 4 sets
30* incline x 3 sets
Bench press x 3 sets
Decline bench x 3 sets
Leverage vertical press x 3 sets
Flyes x 2 sets

[icehog3]

Light super high rep back day....didn't wanna go heavy and aggravate my hammy.

T-bar rows x 6 sets
Barbell rows x 4 sets
Cable rows x 3 sets
Pullups x 2 sets

[icehog3]

Am I the only guy here working out this week? ;) :r

Legs and arms....Heavy.

Leg press x 6 sets
Hammie curls x 3 sets
Olympic bar curls x 6 sets
Cambered bar curls x 3 sets
Skullcrushers x 6 sets
Tricep extensions x 3 sets

Skipped shoulders, I had already done a boatload of heavy sets by the time I finished biceps, and since I'm training chest again Monday, I figured I'd give 'em a break.

[Chainsaw13]

I'll be back in the gym tomorrow.

[Chainsaw13]

Drumstick day. Didnt do a lot but went a bit heavier.

30 minutes on treadmill
Leg press x4
Hamstring curls x3
Calf raises x4

[icehog3]

Good stuff, Bob. :tu

Off day for me. Chest on a Monday tomorrow? Ugh. :hn

[icehog3]

Rep/Volume day for chest.

Wide grip incline x 4 sets
30* incline x 4 sets
Leverage vertical bench x 4 sets
Flyes x 3 sets
Decline press x 2 sets
Dips x 2 sets

[icehog3]

Medium back day, tweener weights and pretty high reps

T-bar rows x 6 sets
Dumbbell rows x 3 sets
Olympic bar rows x 4 sets
Cable rows x 2 sets
Cambered bar rows x 3 sets
Pulldowns x 1 set

[Chainsaw13]

Chest/shoulder day for me.

Incline press x4
Dips x 3
Lower Cable chest fly x3
Military press x3
Upper cable rear delt crossover x3
Push-ups x4 (wide, regular, narrow, diamond)

[icehog3]

Chest/shoulder day for me.

Incline press x4
Dips x 3
Lower Cable chest fly x3
Military press x3
Upper cable rear delt crossover x3
Push-ups x4 (wide, regular, narrow, diamond)

Good work, Bob. :tu

Good to be home?

[Chainsaw13]

Oh yea. Missed my home gym.

[icehog3]

Oh yea. Missed my home gym.

:tu

Tear it up, Brother. I'm going to hit wheels tomorrow unless I get called in to work.

[Adriftpanda]

Busy week, haven’t been on here but still training.

Heavy back day

Deadys 4x3-5
Single landmine rows 3x8
Reverse grip pull downs 4x8

Finished with some byeeez

[icehog3]

Good deal, Huy. :tu

Wheels today, reps on leg press, lunges, hammy curls and some extensions. Shoulders and arms tomorrow, hockey tomorrow night, Friday off day.

[icehog3]

Last workout 'til the weekend.

Seated military press x 6 sets
Olympic bar curls x 6 sets
Preacher curls x 3 sets
Skullcrushers x 5 sets
Tricep extensions x 3 sets

[Adriftpanda]

Training wheels - lighter-ish day

Fronts 5x5-6
Platz front 3x8 (slow and controlled)
Bulgarian split squat 3x8-10
Leg extensions 5x12+
Lying curls 5x12+

[icehog3]

Good work, Huy. :ze

Off day here, International Chest Saturday mañana.

[Chainsaw13]

Hit legs hard today.

Squats x5
Single leg dumbbell lunges x4
Hamstring curls x5
Hip abductors x4
Calf raises x5

[icehog3]

Good work, Bob. :tu :ze

[Chainsaw13]

Good work, Bob. :tu :ze

Thanks Tom. You guys inspire me to do more when I see your postings.

[Adriftpanda]

Very nice!

Push pull day hypertrophy.

Pendlay bb rows 4x8
Flat bench 4x8

Chest supported rows 4x10ish
Standing Arnold presses db 4x6-8

Dips 5x15-20

Hit some arms. Just superset them.

[Chainsaw13]

Back and arms today.

Pull ups x3
Reverse grip pull downs x3
Straight arm cable pulldowns x3
Reverse rows x3
Skull crushers x3
Wide grip Concentration curls, narrow grip curls supersets x3
Bicep curl/tricep ext band supersets x2

Arms are toast.

[icehog3]

Back and arms today.

Pull ups x3
Reverse grip pull downs x3
Straight arm cable pulldowns x3
Reverse rows x3
Skull crushers x3
Wide grip Concentration curls, narrow grip curls supersets x3
Bicep curl/tricep ext band supersets x2

Arms are toast.

Tearing it up, Bob, awesome! :tu

International Chest Saturday, went heavy this time. I was feeling sore going in, but actually better after the workout.

Incline bench x 4 sets
30* incline x 4 sets
Leverage vertical bench x 4 sets
Super wide bench x 2 sets
Precor inclines x 2 sets
Flyes x 3 sets
Dead hangs

[icehog3]

Back today, decided to superset with traps to get some more work in (I have hockey tonight and tomorrow so I'll skip tomorrow in the gym).

Barbell rows / Barbell shrugs x 6 sets
T-bar rows / Rear delt flyes x 4 sets
Cable rows / Upright rows x 3 sets
Pulldowns / High vertical rows x 2 sets

[bonjing]

Been having too much fun in the gym lately. might take a week off to let things heal up a bit.

[Chainsaw13]

Been having too much fun in the gym lately. might take a week off to let things heal up a bit.

That's what I'm thinking too. One big sore bag o' bones.

[icehog3]

I'm with you guys, Greg and Bob, but I'm too old and stubborn to take a week off. I'll get a 4 day break the first week of May though.

[icehog3]

Shoulders and arms. Already hit the traps and rear delts. Thank Buddah, I was gassed after 2 nights of hockey. :r

Moderate weight, moderate reps, moderately good workout. :lr

Military press x 6 sets
Cambered curls x 4 sets
Preacher curls x 3 sets + 1 drop set
Skullcrushers x 5 sets
Tri extensions x 3 sets

[Adriftpanda]

Bench day...

Pause bench 4x3
Incline hammer strength press 4x8
Flat db press 3x5-8
Weighted dips 3x8+

Had time so I did some tris

Moderately good workout

[Chainsaw13]

Chest and shoulders with my trainer. Trying to work around my bum shoulder.

Incline barbell press x4
Dips x4
Cable crossover presses x4
Tried fly machine but shoulder wasn't having it.
Front shoulder raises x3
Side shoulder raises x3
Walkout planks x4

The first three sets of dips were no assist. Last was with a bit to exhaustion. Making progress. :tu

[bonjing]

Can't stay away, just did cardio last night. May just do cardio all week. I think the 10 sets, light weight, to failure squats did me in last friday.

[icehog3]

Good work, Huy and Bob!

Keep up the cardio, and heal up, Greg!

Leg day. Short and sweet.

Leg Press x 5 sets
Dumbbell lunges x 3 sets
Hamstring curls x 4 sets
Quad extensions x 3 sets

[icehog3]

Chest day, killed it.

Widegrip incline bench x 4 sets
Leverage vertical bench 4 sets
Decline bench x 3 sets
Superset Precor incline press / Hammer Strength decline press x 3 sets
Flyes x 2 sets

[icehog3]

Back today, wasn't feeling it. But I killed it anyway. Fast and heavy workout.

T-bar rows x 5 sets
Barbell rows x 4 sets
Dumbbell rows x 2 sets
Supinated grip cable rows x 3 sets
Pulldowns x 3 sets
Rear delt flyes x 3 sets
Dead hangs

[hwgoesit]

12 oz curls tonight, working on my 6-pack

[icehog3]

12 oz curls tonight, working on my 6-pack

How's that coming along, Brother? :D

[Chainsaw13]

No gym today, but planning on a stop tomorrow morning before I head out of town.

Tuesday I watched a guy doing dead hangs while using wrist straps. Huh? Kinda defeats the purpose.

[Adriftpanda]

Off day, unplanned but sometimes it’s needed

[Chainsaw13]

Leg day. Short and sweet.

Leg press x5
Leg extensions x4
Hamstring curls x4
Hip abductors x3
Hip adductor x3
Calf raises x3

[icehog3]

Tuesday I watched a guy doing dead hangs while using wrist straps. Huh? Kinda defeats the purpose.

Depends. I don't use the straps, but my doing dead hangs gives me two benefits:

Grip strength
Upper body (shoulders, lats) stretch

If I was simply wanting to use them for the stretch and not the grip strength, then straps wouldn't be a bad idea.

Headed in for legs, have a good trip, Bob. Train hard today, Huy.

[Adriftpanda]

Heavy leg days. It was fun... legs trained first and the rest of the week is easy...till 3 days later and it’s leg again.

Fronts 5x3, 3x1
KB step up 4x8
Lying leg curls 4x10 (negatives)

[Adriftpanda]

No gym today, but planning on a stop tomorrow morning before I head out of town.

Tuesday I watched a guy doing dead hangs while using wrist straps. Huh? Kinda defeats the purpose.

Yes, to an extent. But Tom already said it.

Simple. Never use wrist straps. Your grip is giving out, move onto something else.

[icehog3]

I do use wrist straps when I do heavy barbell rows late in a workout, or heavy barbell shrugs. My grip sometimes gives out in those circumstances before my muscles do.

Was off yesterday, today is ICT. :ze

[icehog3]

Medium heavy weights for high reps. Gassed. :r

30* incline press x 4 sets
Bench press x 3 sets
Incline bench x 4 sets
Hammer Strength decline bench x 4 sets
Flyes x 3 sets
Leverage vertical bench x 2 sets
Dips x 2 sets

[Chainsaw13]

Back and just a bit of arms. Tweaked my lower back part way thru.

Wide grip lat pulldowns x5
Iso-lateral nigh rows x4
Straight arm lat pulldowns x3
Single arm rows x3
Hammer curls x4

[icehog3]

Back and just a bit of arms. Tweaked my lower back part way thru.

Wide grip lat pulldowns x5
Iso-lateral nigh rows x4
Straight arm lat pulldowns x3
Single arm rows x3
Hammer curls x4

Your back, my groin. Hope we're both over this bullshit soon! :tu

[Chainsaw13]

Your back, my groin. Hope we're both over this bullshit soon! :tu

I think it's time I see a doc. Think I slipped a disc in my very lower back. Feels like it.

[bonjing]

Heal up quick Tom and Bob!

Did 75 on the elliptical.

DB bench.
db flat flys
db incline
incline flys
High cable chest and flys.

Calf presses to failure.

Shoulders and inner forearms are still hurting.

[icehog3]

Nice work and good to "see" you, Greg!

Bob, that sounds awful. I hope that it's a relatively easy fix.

Groin strap got me through hockey like a champ. I'm going to wear it to the gym today for row day.

https://i.imgur.com/IPYfLdy.jpg

[icehog3]

Heavy row day. Was surprised how strong I felt after a tough game last night. Kept it relatively short as a precaution.

T-bar rows x 4 sets
Barbell rows x 5 sets
Cable rows x 3 sets
One armed rows x 3 sets
Dead hangs

[Adriftpanda]

Me too!

Deadys 3x3
Db rows 4x6-8 - db RDL 4x6-8
Wide pull downs 4x8-12

[Chainsaw13]

Chest/shoulder day. Lighter weights, more reps. Trying to keep from tweaking the back.

Incline press x5
Dips x4
Cable press crossovers x4
Side delt raises x3
Shoulder press variation x3
Rear delt fly x4
Face pulls x3 just because

[bonjing]

90min on the elliptical
Arnold’s
Front raises
Lateral raises
Bent over rear delt

Wide grip cable pull downs
Narrow reverse grip pull downs
Cable rows

Both arms are starting to go numb when I work out now. Wtf is wrong with me now :bh:bh :bh

[icehog3]

Good workouts, Bob and Greg. Hope all your issues are easy fixes.

I took an extra day off, tweaked groin, tweaked lower back. Heading outta town for 4 days next weekend, hopefully cigars and alcohol have some healing powers. :)

[icehog3]

Chest and tris today, repped out the first exercise and it was lots of fun from there. :r

Bench press 205 x 5 sets of 21 reps
30* incline press x 3 sets
Incline press x 2 sets
Hammer Strength declines x 4 sets
Dips x 3 sets
Close grip bench x 3 sets
Skullcrushers x 3 sets
Tri extensions x 2 sets

[Chainsaw13]

Chest and tris today, repped out the first exercise and it was lots of fun from there. :r

Bench press 205 x 5 sets of 21 reps
30* incline press x 3 sets
Incline press x 2 sets
Hammer Strength declines x 4 sets
Dips x 3 sets
Close grip bench x 3 sets
Skullcrushers x 3 sets
Tri extensions x 2 sets

Killing it like Casey Anthony. :tu

[icehog3]

Killing it like Casey Anthony. :tu

Drew Peterson gots nothin' on me. :D

I ate an absolute ****-ton of food yesterday, including lots of carbs in my first couple meals.

Heading in for back....we'll see if those carbs translate to lots of energy, or to me being a worthless slug. :r

How's the injuries, Bob?

[Chainsaw13]

Back is still acting up. Just going to have to deal with it.

[Chainsaw13]

Went to the gym 5 mins from my house instead of my normal gym, which is about 20 mins away. Now I remember why I pass it up. Not that clean and no one reracks their weights.

Short and sweet leg day. Med-heavy weight, more reps.
Leg press x4
Leg extensions x3
Hamstring curls x4
Single leg calf extensions x3

[icehog3]

Good stuff, Bob....hope the back feels better soon.

Back day for me, did another insane rep day like chest yesterday.

Bent over rows x 6 sets
T-bat rows x 5 sets
Cable rows x 3 sets
Rear delt flyes x 3 sets
Pullups x 1 set to failure

[Chainsaw13]

Nice work Admiral. :tu

[icehog3]

Thanks, Bob. :)

Shoulders and arms today, short and sweet. Heavy on delts and tris, more reps on bis. Skipping wheels this cycle because I have games tonight and tomorrow, and my groin is just starting to feel decent.

Military press x 7 sets
Barbell shrugs x 4 sets
Cambered bar curls x 4 sets
Olympic bar curls x 3 sets
Preacher curls x 3 sets
Skullcrushers x 4 sets
Tri extensions x 3 sets

[Adriftpanda]

Had a nice 3 days off to relax and enjoy some time away from the gym.

Heavy legs today. Legs felt like great.

4x3 @405
3x5 @245 pause reps (2-3 sec pause per rep)
Kb Bulgarian split squat 3x8-10
Seated extensions - db stiff deadys 4x10

[bonjing]

30min on the elliptical.

db bench. 90's went up, so close to 100's :noon
db flys
db incline
incline flys
high cable flys
high cable press.
low cable lift

squats
glut bridge
leg press
calf press

pizza reward for throwing up 90's :dr

[icehog3]

Great job, Huy and Greg, and well deserved pizza too!

Off today for work. One more day of training tomorrow (hope to do a little of everything), then 4 days off from training for a little herf action.

[Adriftpanda]

Chesty.

Flat bench 3x3
Db pressy 4x5-6
Hammer strength prsss 3x8

Arnold press 3x6-8

Some tris to finish up

[Chainsaw13]

Worked with the trainer on back, arms, abs. Trying to stay away from aggravating the lower back/hip even more.

Wide grip pulldowns
Straight arm cable pulldowns
Shrugs
Reverse grip tri extensions
Couple different ab exercises to work the obliques. One was doing a plank as he pulled on a resistance band around my waist.

Tried some other weight exercises but they started to aggravate the back. I got my money out of him today, having to figure out what I could/couldn't do.

[Chainsaw13]

Worked with the trainer on back, arms, abs. Trying to stay away from aggravating the lower back/hip even more.

Wide grip pulldowns
Straight arm cable pulldowns
Shrugs
Reverse grip tri extensions
Couple different ab exercises to work the obliques. One was doing a plank as he pulled on a resistance band around my waist.

Tried some other weight exercises but they started to aggravate the back. I got my money out of him today, having to figure out what I could/couldn't do.

[bonjing]

Bah gym closed for an event.

[icehog3]

Good work, Huy and Bob.

Bummer, Greg.

Going in for a quick full body workout now. Then 4 glorious days of gym free partying. :D

Bonus, my groin seems to be healed so no worries in the gym or on the ice. :tu

[icehog3]

Awesome workout today. Did my finishing exercises only for each body part, but went heavier and more reps (obviously) than when I use them as finishers. Crazy good pump, completely soaked after, and feel good heading into my 4 day break.

Did about 5 sets per body part, too much to list. It was lots. :r

Tear it up this weekend, Men! :ze :tu

[bonjing]

Enjoy your deserved time off, Sir!

[icehog3]

Enjoy your deserved time off, Sir!

Thanks, Greg...wish I was going to see you~

[bonjing]

Forgot my workout sweats. Working out in cargo pants sucks, trying to run stairs and do some agility work with pants sticking to your legs sucks. decided to wear the weight chain around my neck while putzing around and doing agility/cardio between sets.

Did some back and bi's.

wide grip cable pulls
jogged around the gym
narrow grip cable pulls
ass kickers
narrow grip rows
side steps
bb raises
cross overs
good mornings
high knees

db curls
stairs
hammer curls
stairs
seated bb curls
seated bb front raise or something like that, seated in a curl position and just moving
ez bar revers grip
stairs
mid-cable curls
balance ball curls.

squats using the furniture slider things to extend one leg front, back and sideways
cable twists

[Adriftpanda]

Good job Greg!

Legs. People see my at the gym and always assume I do legs and ask me if it’s leg day bc I hit legs 2-3x a week.

Fronts 3x6
Platz front 3x5
Single leg press 3x8-10
Kb box step ups 3x8-12

Hit abs after.

Quick upper day tomorrow. Have a good weekend guys.

[Chainsaw13]

Nice job Huy!

Chest and shoulders for me today.

30 mins on stationary bike
Incline press
Dips
Cable crossover press
Plate chest press
Shoulder press
Front raises
Rear flys

[icehog3]

Besides Bob, did you guys lift for me while I was off? :r

Back to the gym shortly after my 4 day break. Hoping it's strong like last time I took one.

[icehog3]

ICD. Pretty strong. :tu

Super wide inclines x 4 sets
*30 inclines x 4 sets
Declines x 4 sets
Flyes x 3 sets
Precor vertical press x 2 sets

[Adriftpanda]

Must have been those sandwiches!

ILD.

4x5 squatters @80%
Leg press 5x8
Seated extensions 4x10 (slow reps)

Did some abs

[icehog3]

Sammiches and plantains! :D

Good job on the wheels, Huy. :tu

Back is stepping up to the plate shortly here. ;)

[Chainsaw13]

In case anyone needs whey protein. 6.6lbs for $30 shipped - https://slickdeals.net/f/11543779-6-6lb-impact-whey-protein-30-free-shipping-various-flavors?src=SiteSearchV2_SearchBarV2Algo1

[bonjing]

Tweaked my back pretty bad moving furniture around on Sunday, I am not a happy camper.

Pushed through some workout on Monday though.

Helped out custodial team with cleaning the gym for a cardio work out.

db bench
db flys
incline db into a incline flys
high cable press
high cable fly

10 laps with stairs around the court/gym with weighted chain around the neck.

Back was not happy after, but felt fine during. I think I freaked out the kids and their parents by jogging around with the chains, kept getting strange looks :D

[Adriftpanda]

Hope it’s not bad, can’t be that bad if you’re able to train today.

Breast.

Flat 4x5
Hammer strength press 4x8
Db flies 5x8 - kb side felt raise.

Hit some triz

[icehog3]

Good work, Greg and Huy. Hope that back is just a short term tweak, Greg.

Thanks for the protein heads-up, Bob.

Back day....not a lot of endurance after hockey so I went heavy and fast, and actually got a killer lift in.

Bent over rows x 6 sets
Neutral grip pulldowns x 4 sets
One armed rows x 3 sets
Cable rows x 3 sets
Rear delt flyes x 3 sets
Dead hangs

[bonjing]

Back feels good when warmed up but once I start to cool down it tightens up again.
Cleaned up the gym and put all the weight away.
30 min on the elliptical
Cable pull downs
Close grip cable pull downs
Wide grip rows
Wide grip high rows
Machine thingy for the back
Shrugs

10 stairs weighted chains
5 cross court sprints weighted chains
Barbell hops

[icehog3]

Machine thingy for the back


Love the machine thingy, Greg! :D

Leg day for me, see how the groin feels after vacation.

[icehog3]

Rep day, didn't wanna go too heavy on the ole groin. :r

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

[Adriftpanda]

Back

Deadys 4x5
DB row 4x8
Seated wide grip row 4x8
Wide pull downs 5x8-10

[bonjing]

20min on the elliptical

db curls
db hammers
ex revers curls
seated bb curls
seated bb lifts
cable curls

french press
overhead db tri
cable rope tri
reverse grip tri
close grip bench

weighted sprints and stairs

[icehog3]

Good work, Huy and Greg. Now please get some poke. :D

Clean up today (delts, arms), then tomorrow off for work.

[icehog3]

ZERO gas today. Not strong, and not much endurance. Still tried to rock it anyway.

Military press 6 sets
Rear delt flyes 5 sets
Olympic bar curls x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
Close grip bench x 4 sets
Skull crushers x 3 sets

[Chainsaw13]

Taking this week off. Although it seems taking days off is making my pain worse.

[icehog3]

Taking this week off. Although it seems taking days off is making my pain worse.

Works that way for me sometimes too, Bob. Trick is to know which pain to rest, and which to power through.

[bonjing]

Just a quick 90 on the elliptical. Hope the legs are ready for all the walking in a week.

[icehog3]

Just a quick 90 on the elliptical. Hope the legs are ready for all the walking in a week.

Vacation, Greg?

[Adriftpanda]

Uppers

Pull ups 5x10, 10x8

Flat db press 4x8-10
Wide grip pull downs 4x8
KB single presses 4x8-10

Finish some arms to fjsnish it

[icehog3]

Nice work, Huy.

ICS on deck here. :ze

[icehog3]

Chest yesterday, went heavy on presses and skipped the inclines for a workout. Hit some flyes and declines too.

Back today, no motivation. Went heavy on rows and actually eeked out a good lift.

[Adriftpanda]

Wheels today - no motivation, just thought about Cigars to smoke the whole time

Squats @225 8x5 went light bc I just couldn’t get into it
Plate loaded squat machine 5x10
Lying curls 4x10
Bulgarian split squats 3x10-12

Did some abs

[icehog3]

Whadda we do to get motivated again, Huy? I have wheels tomorrow, hope I've got a better attitude than I did yesterday. :r

[icehog3]

Better attitude today. Hit the leg presses heavy, hammie curls too, then some light hacks to stretch the quads and groin a little.

[Adriftpanda]

Me too! The attitude that is.

IPD

Flat pause 4x3
Ohp 4x3
Hammer strength press 4x8-12
Kb single presses 3x8-10

Hit tris

[bonjing]

Stepped on a drill backing plate and punctured the bottom of my left foot. Dang the flow of blood was pretty cool. Went to the Dr's and they washed it out, might not be working out for a bit because of my stupidity.

[Adriftpanda]

Lemme see!

[icehog3]

Oh no, Greg. That sucks!