Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Adriftpanda]

Back day, row day.

T-bar row: 6x5(drop set)
Seated close grip row: 5x5
Standing row machine: 4x5
DB row: 4x8 (drop set)
Back extensions: 4x15

Used th V-grip to do pull ups: 5x5
Standing DB curls: 4x6
21s Ez bar curl

[mk05]

Saw this, 1:57 definitely what Tom does at the gym, 2:17 Huy:

https://www.youtube.com/watch?v=DxyZ71k99zo

[Adriftpanda]

Saw that a couple weeks ago, pretty funny.

Quad-Zilla Day.

Squats: 8x5 (drop sets)
Seated leg extensions: 6x10 (drop set)
Single leg press: 4x8 (drop set)
Seated leg press: 4x10 (drop set)

Finished off with seated calve raises 5x15

[Adriftpanda]

Double Day...

Shoulders in the AM

Standing BB presses: 5x5
Seated arnold presses: 4x8-10
Seated side lat raises: 4x5-8
Side lat raises using cables (single arm): 4x8
Incline DB front raises --- upright row: 4x6-8

Finished off with some BB shurgs and DB: 5x12

Arms in the PM (during my 2 hour lunch)

Chin ups (using v grip): 3x10
Incline db curls: 4x6
Weighted dips: 3x10
Rope extensions: 4x12-14
Spider curl db --- incline close grip bench: 4x10
BB curls --- close grip push ups: 4x8-10

[Adriftpanda]

Pull Day. I love when I take 2.5 hour lunches...

Wide grip pull downs: 5x5-8 (dropset)
Close grip pull downs V-grip: 5x5 (dropsets)
Incline db row: 4x8-10
Stiff arm lat pull downs: 5x10 (drop set)
Wide grip pull ups: 3xfailure (around 4 hahah, back was done!)

[icehog3]

Been over 2 weeks for me battling bronchitis, hope to be back in the gym by Monday at the latest.

[Adriftpanda]

Get in there and crush it.

Hammy and a little chest action... weird combo I know.

Sumo deads: 5x5
lying leg curls: 8x8 (drop set)
Db lunges: 4x10 each leg
Stiff leg deads db: 4x8
Seated leg curls: 5x8-10

incline db flys: 5x8
chest press machine: 3x12

Did chest because the wife wanted to do some...

[icehog3]

Finally back in the gym after 3 weeks out with bronchitis. Stayed light for high reps first day back, and ran outta gas quickly.

Flat bench 205, 225, 245, 265, 285.
Incline 185, 205, 225, 245, 265
Dips to failure 5 sets
Abs

[Adriftpanda]

Nice! Glad you were able to hit it today, Tom.

Chest Day as.

Flat db: 5x8
slight incline db flys: 4x8
Hammer strength incline: 4x6 (drop set)
Cable flys: 4x8-10
ladder push ups: 3x10

Finished off with some tricep work.

[mk05]

Finally back from Miami...omg so many stories...amd some pics.

Anyway, going to crawl to the gym and try to do some chest work. I'll do the one above me.

[icehog3]

2nd day back, so did some back. Super light again, my muscular endurance is still low.

T-bar rows 225, 250, 270, 250, 225
Cable rows 4 sets @ 220
Pull ups to failure
Abs

[Remo]

Not much lifting here as of late, lots if cardio (usually 8 miles on the bike and 3 or so on the treadmill) been doing a lot of short card (military) exercises, still 220 lbs so my size is ok, but need to get back into more of an overall fitness routine, I have to go to Fl. In a few years and do some academy stuff again :lr

[Adriftpanda]

Forgot how much I really hate going during the after work rush, especially in SF.

Had to work around the crowds and do what I could without having to wait 30 min for the squat rack.

Back day as well, Tom.

Wide grip pull downs: 8x6
DB row: 4x6-8
Single arm seated row: 4x6-8 (dropset)
T-Bar row: 4x8-12
Hammer strength hi-rows: 5x8 (dropsets)
Rope face pulls: 4x10-12

Seated incline db curls: 4x6
Reverse grip curls bb: 4x6-8

[icehog3]

Nice, Huy! :tu

Day off today necessitated by work training....probably not a bad thing, pretty sore from Monday and Tuesday. Back for shoulders and triceps tomorrow.

[Adriftpanda]

Leg day, focused more on hammys though.

Squats: 6x5
Lying hamstring curls (single leg): 5x8 (dropset)
Stiff leg deads: 5x8-10
Seated hamstring curls: 5x8-12

Finished off with a couple shoulder lifts because I may not be training tomorrow due to a hectic day.

Seated db press: 4x8-10
Side lat raises using cable: 4x10
Side raises --- front raises: 6x5

[jdakine]

Aloha guys, it's been a while and hope all is well with everyone. Physical therapy is on going and I'm still working 1 and 2 pound DB's. Such a humbling experience. Good news is that most of the pain from the bruised bone is finally going away after almost three months.
Bad news, my external rotation locked up, which is not common for what the doc did, so they crank on my arm and force it in short sessions, hurts like hell, but slowly getting better. Still have a long way to go, but all in all, getting better.
Be healthy, :-)

[icehog3]

Great to hear from you, Jay....hope that you continue to improve with therapy. :)

[Adriftpanda]

2nd to what Tom said. Get soon well brother!

[icehog3]

Shoulder day for me coming up. While Jay heals for the rest of us, I will continue to be our token "cripple". ;)

[mk05]

Aloha guys, it's been a while and hope all is well with everyone. Physical therapy is on going and I'm still working 1 and 2 pound DB's. Such a humbling experience. Good news is that most of the pain from the bruised bone is finally going away after almost three months.
Bad news, my external rotation locked up, which is not common for what the doc did, so they crank on my arm and force it in short sessions, hurts like hell, but slowly getting better. Still have a long way to go, but all in all, getting better.
Be healthy, :-)

You are on your way! Take it easy and get well soon.


I ran for a while the past couple days to work out all the alcohol.

[equetefue]

question fellow.... Are floor dips good to workout your triceps ?

[icehog3]

I prefer bench dips over floor dips for tris, Edwin, as you can get a better range of motion (i.e., deeper). Easier to add weight as you good stronger too.

Good shoulder workout for missing 3 weeks....relatively pain free too. Did seated military for delts, barbell shrugs for traps, and close-grip bench for tris.

[Adriftpanda]

Back and abs

Dead lifts: 5x8
Reverse grip lat pull downs: 4x8 (dropset)
Hi lat pull downs: 4x8
Lat pull downs using cable grip: 4x10
Wide grip lat pull down: 3x10 (dropset)

hammer curls: 4x10
bb curl: 4x6-8
spider curl db: 4x6

[icehog3]

Today was supposed to me legs and bi's. Knee was tweaked after my game last night, so I just hit bi's and abs.

Barbell Curls to 145
Cambered bar Curls to 145
Preacher curls to 135

[Adriftpanda]

I'm on such a effed up split. Quad-zilla day along with some light chest. I'll post it later, waiting for my sushi!

[Adriftpanda]

Front squats: 3x8, 5x4
Single leg extensions: 5x10-12 (drop set)
Angled leg presses: 5x8 (drop set)
Sumo dead: 4x5

Incline db press: 4x8-10
Flat bench db: 3x8
Fly machine: 4x10 (drop set)

[icehog3]

International Chest Day. Didn't have a lot of strength so I repped it out.

Incline Bench
Dumbbell Bench
Dips

Back tomorrow, hoping to have a little more testosterone.

[icehog3]

After a real low energy, low strength chest day yesterday, decided to do moderate weight/high reps for back today. Kept the reps between 21 and 15, so the weights were pared down a bit.

T-bar rows 160, 180, 205, 225, 250
Dumbbell rows 100 x 4 sets
Bent over rows 205, 225, 245, 265
Neutral grip wide pulldowns 180, 220, 240, 240, 180
Dead hangs to failure

[Adriftpanda]

I thought we killed this thread :(

My splits have been funky, but slowly getting back to normal.

Back today, basically copied Ben Pulaski's back session on one of his youtube channels.

Negative pull ups --- lat pull downs
high row (both arms) ---- db row
T- Bar row (dropsets)
lat pull downs, AGAIN (heavy)
DB row, AGAIN (heavy)

Finished with some bicep exercises

[Adriftpanda]

Shoulders/Hamstrings

Standing DB press 4x8
BB upright row -- seated smith machine press - 4x8 (superset)
Cable side raises -- bb side raises -- rope face pull - 4x8 (giant set)

lying leg curls - 7x10
DB stiff leg deads - 5x8-10
Seated leg curls - 4x8-10

[icehog3]

Shoulders today, short on time with a snowy ride in...

Seated military press 135, 155, 175, 195, 215
Standing military press 135, 155, 155, 135
Shrugs 225, 275, 315, 365, 405

[Adriftpanda]

Deadlift day and Chest

2x8 @ 135
2x6 @ 225
2x4 @ 315
2x3 @ 375
2x1 @ 405

Flat db: 5x8
incline db: 4x8
hammer strength incline: 4x8 (dropsets)
cable flys: 4x8-10
dips: 3xfailure

[icehog3]

Supersetted arms today, crazy heavy and crazy fast

Skull crushers - Cambered bar curls
Pushdowns - Preacher curls
Close grip bench - Barbell curls

Now grow, you M***********s!! :D

[Adriftpanda]

http://www.youtube.com/watch?v=JHiKDa4ip_Q

reminds me of this, tom

[Adriftpanda]

Back and Bi day.

Reverse grip lat pulldowns: 6x10 (first 2 were warm ups)
Bent over bb row: 4x8 (2 drop sets)
One arm lat pull down: 4x8-10
DB row: 4x10

Incline db curls: 4x6-8
Spider curls: 3x10
Reverse grip curl machine: 4x8-10

Taking tomorrow off, and then back at it on Sunday. I've not been taking very many days off like I use to just because my body feels great (knock on wood).

[RobR1205]

http://www.youtube.com/watch?v=JHiKDa4ip_Q

reminds me of this, tom

See acronym under my user name :tu

Love CT!

[Adriftpanda]

I like him, to an extent.

[icehog3]

Off day. After 8 straight with hockey mixed in, I needed it.

[RobR1205]

I like him, to an extent.

Let me rephrase that. I like his "just do it" philosophy. Do I think 185 pound curls while bucking your whole body is good for you? No, not quite :tu

[icehog3]

Olympic Chest Day today, moderate weight, and a great pump.

Bench Press 235,255,275, 295, 315, 275
Incline Bench 205, 225, 245, 265, 225
Pec Deck Flyes 205, 220, 235, 250, 265
Vertical Bench Machine 225, 275, 315, 225
Dead Hangs to failure

Back day manana, see how I feel...Heavy if I have the gas after hockey tonight.

[Adriftpanda]

Had 2 days off, didn't like it, but the wife did. I swear, sometimes I feel she wants me to be couch potato.

Quad-Zilla Day.

Front squats: 3x8, 3x5
Sumo dead: 4x8
Single leg extensions: 4x10
Leg presses: 4x12-10
leg extensions (close together): 3x12-15

Decided to do some shrugs to finish it off, since I haven't done shrugs in a couple weeks. Quads cramping up!

[icehog3]

Good one, Huy.

I did shoulders and tris today, able to add a little more weight and have a little less pain...that's progress! :D

[mk05]

So my left knee to the side is purple and I can't bend sideways

[Adriftpanda]

Then don't do legs, problem solved, Troll King

[icehog3]

Bad sprain at best, Marc, seen a doc yet?

[sikk50]

Question for you guys. I've been using Cellucor C4 for my pre work out, but it makes my skin crawl. I've only recently started using prework ours so idk if this is normal? Basically I take it before I head to the gym. On the way to the gym I feel like I've got pins and needles all over. Generally starts in my hands and arms. Once I start working out it's gone. Is that normal or should I discontinue use?

[Adriftpanda]

Looking at some of the ingredients and there's 1500mg of beta-alanine. That's where you are getting that "tingle." When there's that much beta alanine, usually you will get that feeling. Beta alanine is in a lot of pre-workouts, if not most pwo.

So, to answer your question, Andrew. Yes, it's normal. Love that tingle. Most people that train, love the tingles :)

[icehog3]

Most people that train, love the tingles :)

Possibly my next signature line. :r

[Adriftpanda]

Do it! You don't love the tingles? You lie

[mk05]

I love the spider sense

[Adriftpanda]

Chest and arms today.

Incline db: 4x12,10,8,8
flat db: 4x10-8
hammer strength machine -- db flys: 4x8-10
pec deck: 4x6

rope extensions -- rope curls: 4x12
over head press: 4x12
kick backs: 3x10
db curls: 4x8-12
ez bar curl preacher: 4x8-6

[equetefue]

guys... how much protein should I intake daily? I keep hearing 1 gm per pound, but is that total body weight or lean mass weight.

[Adriftpanda]

It's been a debate for years, Edwin. I have heard all sorts of stuff when it comes to protein intake.

The most common one or the RDA is .4g per pound (from what I remember). That makes its it 72g of protein that I should be taking (weigh 180 currently). Of course this is more for inactive people. Hell, my post workout shake is about 65g of protein.

From my own experience, consuming around 1-1.5g per body weight, is the most ideal, if you are active and constantly training. Going back to the first point and the RDA recommendation, is .4g of protein per pound okay? Sure it is, but it all depends on what you're training to accomplish. I consume about 225-250g of protein daily, but my goal may be different from yours or anyone else.

I'm not a nutritionist or a personal trainer, this is from my own experience. Hope what I said helps you in achieving your goals.

[Adriftpanda]

Back/Hamstring day. BTW when I do -- that means super set.

Stiff leg deads -- bent over row: 4x8-10
lying leg curls (single leg): 4x12-10
Seated leg curls: 5x8-10

Wide lat pull downs (using neutral grip): 4x8-6
High row machine: 5x8-10 (drop sets)
Reverse flys: 5x12-8
Cable lat pull downs: 5x10-12
Seated row -- stiff arm pull downs: 5x12-14

[DBall]

Hell, my post workout shake is about 65g of protein.



I was told by my personal trainer that one couldn't metabolize more than 40-50g of protein at one time, so I've used that as the benchmark for my post workout shakes/meals while still trying to get around 1g/lb. Like Huy said, though, I'm not a PT or a nutritionist.

[equetefue]

that's what I had seen as well. I take a 50g protein shake at a time. I've been doing around 140-150g of protein a day between the shakes and regular meals. I weight 158. Im hoping that is enough.

[Adriftpanda]

I was told by my personal trainer that one couldn't metabolize more than 40-50g of protein at one time, so I've used that as the benchmark for my post workout shakes/meals while still trying to get around 1g/lb. Like Huy said, though, I'm not a PT or a nutritionist.

I've heard from 24 grams of protein and now, up to 50 grams of protein for maximum consumption. What I believe they are talking about is maximizing protein synthesis. For the most part, the ideal number or number that most people refer to is, 30 grams of protein. Can you consume more than that? Sure you can, your body can digest more than 30 grams of protein in one sitting. Excess protein, of course will be used as energy.

There's just so much scientific studies on this topic and you can google it, and it will be countless pages of this stuff. I'm not a doctor or scientist to know all the terms. All I know is what works for me.

Hope all is well, Dan. We certainly miss you around brother.

[Adriftpanda]

Shoulder and Abs today. Partner and I killed it.

Incline db front raises -- bent over db flys: 5x8-10
Face pulls -- side lat raises bb: 5x10-8
Behind neck presses: 4x8-10
Arnold presses: 4x8
Machine press: 4x16 (8 full reps, 8 partials)

Abs :)

[NeuRon]

Today is rest day for me.after 9 days in a row.. i actually just took off of work and sat on the couch. my body was readyyy... did get a nice package from BB.com today, so tomorrow i will hit it hard!.

Back and Bi's was yesterday

Closed Grip Pull Ups, 4x10
One Arm Dumbell Row, 1warmup set 40x10, 65x10, 75x10, 85x8
Seated Cable Row, 140x10, 160x10, 180x10, 200x8
Wide Grip Lat Pulldowns, 120x10, 140x10, 160x10
Smith Machine Shrugs, 145x10 175x10, 205x10, 225x10
Closed Grip Cable Pulldowns, 120x10, 140x10, 160x10, 170x8
Barbell Curls - 70x10, 80x10, 90x7
Run The Rack Dumbell Curls, 20, 25, 30, 35, 30, 25, 20 @ 7 each, 10 sec rest in between
Preacher Curls - 115x10, 125x10, 135x10
Standing Cable Curls, 80,90,100,110,110, 90, 80 @7 each w/10 sec rest
Seated Row Machine, 120x10, 130x10, 140x8
Battle ropes, 30 seconds x 3

[Adriftpanda]

That's a chit load of reps. Thumbs up.

My 8th day in a row, chesty day.

flat db: 4x10
machine press (closer grip): 4x8-10
incline db flys: 5x8-10
incline hammer strength machine: 4x8 (drop set)
dips: 5xfailure

knocked out a couple tricep work for chits and giggles. Carb loading for my BIG dead day tomorrow. Going for some PRs

[Adriftpanda]

No deadlift pr today, actually didn't even deadlift today because of time, but killed it on back.

Bent over bb row: 5X8-10 (first 2 were warm ups)
Wide grip lat pull downs: 5x5 (one of the few lifts that I prefer to do heavy but low reps, feels better for me)
Close grip lat pull downs: 4x8-10 (dropset)
Seated one arm row: 4x8-10
T-Bar row: 4x8 (back was shot by then)
High row machine: 3x8-14
Stiff arm lat pull downs: 5x10 (light work just to get a nice contraction)

Incline db curls: 4x8
Preacher ez-bar curls: 4x8-6
Reverse grip curls: 5x10-8

10 mins of abs

[icehog3]

Nice, Huy. Rep day for chest today, inclines, flats, declines, dips,flyes.

Back tomorrow, I'll follow your inspiration.

[Adriftpanda]

How was your back training today, Tom?

High rep day, wanted to bang out a good leg day because who knows if I can train this weekend in Vegas.

Sumo deads: 100 reps @225 (took my 30 minutes this time)

Took a little 10 minute break, quads were on fire!

Seated leg extensions: 5x8-12
Stiff leg deads DB: 4x8-10
Lying leg curls -- Seated leg curl: 5x10
Front squats: 4x10 (drop sets)
Leg presses: 3x10, 2x20

Did some HIIT afterwards as well. Refeed day!! Ice cream, I hear you calling my name!!

[icehog3]

Went with moderate weight, relatively high reps, and dropped the rest 20 seconds between each set until my last set of everything was basically back-to-back, Huy.

T-bar Rows 225 x 8 sets
Cable rows 200 X 6 sets
Barbell Rows 225 x 6 sets
Wide grip pulldowns 200 x 6 sets
Close grip pull ups, 1 set to failure

Forget training in Vegas, Brother, a couple days off can't hurt. ;)

[NeuRon]

Chest & Triceps Was yesterday

Chest:

Flat Bench Press (my weakness) 115x14, 145x5, 155x5, 165x5, 175x5. MAX 200x4
Chest Press Machine, 120x10, 140x10, 160x10
Incline Dumbell Chest Press, 55x10, 60x10 , 65 x 10
Front Flies (deltoid machine) 110x10, 120x10, 130x10
Low Cable Flies (uppercuts), 45x10, 50x10, 55x10
Dips, 10 x 5

Triceps:

Tricep Pushdowns, 160x10, 170x10, 185x10, 200x10
Overhead Rope Extension Pulldowns, 80x10, 90x10, 100x10
Overhead Lying Tricep Extensions, 50x10, 60x10, 70x10, 80x7 (fml)
Seated Upright Dumbell Overhead Skullcrushers, 45x10, 50x10, 55x10
Standing Cable Press , 60x10, 70x10, 80x10

[Adriftpanda]

Wanted to get a good session in before Vegas. Shoulders and abs today.

DB side delt raises: 5x8-10 (triple drop set)
Reverse flys -- seated side delt machine: 4x10
Cable side delt (single) -- rope pulls: 4x8-10

exhausted! took a little 5 minute break.

BB upright row/military presses (not really a super set, more like 2 movements: 3x8
Smith machine behind neck presses: 4x8
Front raises using a big plate: 4x10-12

5 minutes of abs. Okay now I feel good!

[icehog3]

Bad day for shoulders, lotta pain and restricted range of motion. Stayed semi-light for seated presses, 135, 155, 175, 195, 195, 185. Did some light standing presses up to 145, then some tricep work before finally bowing to the discomfort and calling it a day.

Have a good time in Vegas, Huy. :tu

[icehog3]

Back workout today with a hangover. Might as well go hard and heavy. :r

Bent over rows 225, 255, 285, 315, 335
T-bar rows 250, 270, 295

Superset T-bar 295 Bent over row 225
Superset Bent over row 275 T-bar 225

Cable rows narrow grip 240, 260, wide grip 240,260

One arm rows 90, 115, 135

Dead hangs to failure

[Adriftpanda]

335 bent over rows... that's some animal shi.t right there, Tom.

I did manage to go a day while in Vegas, but it just wasn't a good lift. 2 days off, it was nice but I just need 1 day.

Chest,abs and tris today. Hypertrophy training today.

Flat bench w/superset push ups: 8x8 -- 8x8 (had to check my ego after the 4th set)
Pec Dec: 5x10
Hammerstrength incline machine: 6x8 --6x8 incline push ups
DB flys: 8x8
Dips: 5x10

Did everything with about 30-45 seconds of rest.

A few tricep work along with about 5-8 minutes of ab work. Played some ball to get a good sweat going. Felt like I burn away some of that alcohol from the weekend.

[icehog3]

Good to have you back, Huy, even though I am guessing Vegas was Heaven.

Shoulder today and I was feeling it. Did both narrow and wide grip seated presses, only made it to 195 on the narrows and 185 on the wides before it was just too much.

Went light on barbell shrugs at 275 for high rep sets with just a few breaths to recover between sets...got a real nice trap pump anyway.

[Adriftpanda]

Vegas was fun, Tom. Not your usual herf, just put it that way. Sorry about the crappy shoulder day, at least your traps were happy :)

Another hypertrophy training day, just to get back into it (even though I probably don't need to).

Back and biceps today.

Bent over BB row: 8x8
High Row machine: 7x8
Reverse grip lat pull downs: 6x8 (drop set)
Incline DB row -- bent over db flys: 6x8-10
Seated wide grip row: 7x8-10
Back extensions: 3x20 (just bodyweight)

Ez Bar: 21s
Hammer curls: 4x8
Machine curls using straight bar: 3x24

Good day overall. Me hungry, me go eat more now.

[icehog3]

Eat, Huy, eat. :D

Leg day today, hit the leg press hard as I just couldn't get my shoulder back comfortably to squat with a lot of weight today. Finished with some hack squats, which I don't do often, and some hammie curls.

[Adriftpanda]

My favorite day, leg day... until I actually start doing it.

Front squats: 2 warm up sets @ 135, heavy working sets 4x8 @225-275
Seated leg extensions (single leg): 5x10 each leg
Hack squats: 4x8-10 (quads were shot)

Lying leg curls (single leg): 8x10 each leg
Stiff leg deads using db: 4x10

Seated calf raises: 5x20
Donkey raises; 4x20

[Adriftpanda]

Shoulder and abs today

Cleans to press (did for power and went heavy): 4x5
Incline rear lat raises db: 4x10
Seated side lat raises db -- bus driver: 4x8-10
Arnold presses: 4x8-10
BB upright row -- db shrugs: 4x10-14

5 min of ab work.

[Adriftpanda]

Back and bis today. Went a bit heavier today, hypertrophy training was to just get back in the flow of things, think I'm back to my normal self. :)

Pull ups to warm up (wide grip, widest I can go): 4x8-10
Seated row (close grip): 4x6-8, with a rest pause for 5
T-Bar row: 5x6-8, with 2 drop sets
DB row: 3x8-6
Wide grip lat pull downs: 4x6-8
Machine pull downs (reverse grip): 4x8-10 with 2 drop sets
Chin ups: 5x6-8

BB curls (yes, on the squat rack because I can): 4x6
Ez Bar spider curls: 4x6
DB incline curls: 4x8
Reverse grip curls: 4x8-10

[icehog3]

Nice workout Huy. :tu About how long did it take?

After a "low strength" day on chest yesterday (added in some seldom used movements to at least get a good workout), I felt much stronger today on back day.

T-bar rows 225, 250, 270, 295, 315, 270, 225
Super wide (exaggerated) Bent over rows 205, 225, 245, 225
Bent over rows 245, 265, 285, 245
Cable rows 260, 270, 260
Pullups, 1 set of 13...I was gassed.

[Adriftpanda]

I don't like to take long breaks, maybe the longest I'll take is about 2-3 minutes and that's to talk to a friend or something. I usually take less than a minute to 45 seconds. I usually go with the flow on my exercise and how my body is feeling. There's time when I'll walk around a few minutes to find something.

This day took my a little under 2 hours. My typical day is around 1:45-2 hours, and I love it. I know most people like to get in a out, but I love it so I take my time and decide on how my body is feeling.

How long do you normally train for?

[icehog3]

I try to keep it around an hour including abs and stretching, but probably am closer to 1:15 most days, Huy.

[Adriftpanda]

Had a couple nice days off. International Chest Day. Wanted to go back to basics, kept everything low reps but bumped up the weights, thankful to have a good partner to train with.

Flat bench: 1x20,15 (warm up), 4x5 (working sets), 4x5 (rest pause sets)
Incline DB: 4x6-8
Flat DB flys: 4x6-8
Dips: 3xfailure

Finished off with a couple ab and tricep work, since I had 15 minutes left. Overall a good day. Pushed some heavier weights that I didn't think I could.

[icehog3]

Back on the cycle, Huy. :)

Bench 235, 255, 275, 295, 305, 275, 245
Incline 195, 215, 235, 255, 185
Decline 225, 275, 275, 225
Dips 5 sets to failure

Playoffs start tonight, should be fun trying to get gym, work and hockey in every day for the next couple weeks.

[Adriftpanda]

Happy National Pancake Day, Tom and sometimes Marc.

Wanted to make some protein pancakes this morning, but time was not on my side. So I had my usual 1/2 cup oats and 8 egg whites with 2 whole eggs and a bunch of kale/spinach. Back Day, and sticking to heavier with fewer reps.

Wide grip lat pull downs: 4x5 (drop set)
T-Bar row: 4x6 (2 drop sets)
High row machine: 4x5
Reverse db flys: 4x10
Seated one arm row: 4x8-10
Reverse grip lat pull down machine: 4x8

Had some time, so I did a couple bicep work.

[icehog3]

Pancake Salutes, Huy.

Back day for me too. Went super high reps, low rest after a late game last night.

T-bar rows 8 sets at 225
Barbell rows 6 sets at 225
Wide pulldowns 5 sets at 200
Cable rows 4 sets at 240
3 sets of pullups to failure

[Adriftpanda]

Animal, brah. Nice day.

[mk05]

Heading into the gym to do this:
Pancake Salutes, Huy.

Back day for me too. Went super high reps, low rest after a late game last night.

T-bar rows 8 sets at 225
Barbell rows 6 sets at 225
Wide pulldowns 5 sets at 200
Cable rows 4 sets at 240
3 sets of pullups to failure

[icehog3]

Heading into the gym to do this:

Go 5 pounds heavier on everything, bragging rights, Marc! :D

[Adriftpanda]

Marc sent me a text and told me he up'd you by 10lb rather than 5. ;)

Leg Day... love hate relationship. Heavy as frack today.

Front squats: 3x8 (warm up) @225, 4x5 @275, 3x3 @315
Leg Press: I have never enjoyed doing these until today, 4x6 (2 drop sets)
Lying leg curls (single leg): 5x6 (last set was a rest pause)
Stiff leg deads: 4x8
Smith machine lunges: 4x6

Very glad I parked close to the entrance of the gym.

[icehog3]

Nice day, Huy. :tu

Did shoulders and arms today, not much time, and my left shoulder was singing to me.

Regular grip seated military 135, 165, 185, 205, 225, 185
Super wide grip seated military 155, 175, 195, 175

Shrugs 275, 315, 315, 275

Barbell Curls 145 x 6 sets
Preacher Curls 125 x 5 sets

Skullcrushers 185 x 5 sets
Cable pushdowns 100, 120, 140, 140, 120

[mosesbotbol]

"Won" a drawing at the gym for a free personal trainer workout. Would like to work a deal out with them. If I can get it down to $50 for an hour session; I think I'd do it twice a week. A hour with a trainer is like 2.5 hours doing it on your own. Twice week should be plenty and leave the cardio on me.

The industry is so focused on X Fit, but I'd really like to stick with weights and stretching.

[icehog3]

Let us know how it works out, Moses.... no pun intended. :)

[Adriftpanda]

Shoulder with a chesty thrown in there.

Focused a lot more of my side delts. All my pushing movements were compound movements, went heavy and low reps.

Standing db press: 2x10, 4x5 (drop set)
Upright row bb: 4x5
Seated smith machine military press: 4x6
Incline db press: 4x8-10 (this was my chest exercise)
Dips: 4x10
Db side lat raises: 4x6-8
Machine side lat raises (one arm at time): 4x8, did this with very little rest

Finished off with some abs.

[icehog3]

My day off, Huy, thanks for picking up the slack! :D :tu

[Adriftpanda]

Not a problem, Admiral.

Carbing up, pull day.

[GreekGodX]

Suns out, Guns out :ze

Pull day for me.
High pull until 1 rep max: 9 sets to 315
Dead lift until (training day) 1 rep max starting at 315. Got to 455 in 7 sets.
Various hamstring and lower back exercises to round out the day.

[equetefue]

guys...same weight as a month ago but still losing inches around the body. Is this good or bad ?

[icehog3]

THat's good, Edwin, likely losing fat and gaining muscle weight. The mirror is a better judge than the scale. ;)

Some nice pulls there, Son, you can protect me in my old age. :)

[Adriftpanda]

Pull Day for me too, Christos.

Bent over db row: 3x10(warm up), 4x8 (wanted to switch it up from bb)
Reverse grip lat pull downs: 5x8
Back extensions: 5x10
Seated row using wide grip bar -- stiff arm lat pull downs: 4x10
Deadlift: 3x5

Did a couple bicep stuff since I had time. Incline db curls, reverse grip ez-bar curl. 5x8-10 for all

[icehog3]

Chest day....gym was full of kids (must be a off-school day), every bench was full with a line. Workout all machines today except a couple sets of bench at the end, and by then I was cashed and could barely do sets with my usual warm up weight. Good pump though, probably good to do something completely different.

[icehog3]

Back day, went heavy. Figured with 3 playoff hockey games in the next 3 nights, might be the last time I have any strength this week. :r

Bent over rows 205, 225, 245, 265, 285, 305, 325
T-bar rows 270, 280, 295, 305, 250 x 3
Super wide pulldowns 200, 220, 240, 240, 200
Dead hangs

That's it....need to save a little gas for hockey.

[Adriftpanda]

Sounds like a good day, Tom.

Legs today, it was so so. I took my pwo, got to the gym and realized I needed batteries for my headphones. Walked 2 blocks to find some triple a batteries. Got back to the gym and the pwo wore off.

Squats: 2x15 (warm up), 4x8 (drop set)
Leg press: 4x10
Lying leg curls: 5x8 (single leg)
Stiff leg deads: 4x10

[Adriftpanda]

International Chest Day.

Flat bench: 2x15, 4x5 (pause, push)
Incline bench: 4x8
Slight incline db flys: 4x8-10
Weighted dips: 4xfailure
Fly machine: 4x5

Finished it off with some abs.

[mk05]

Going to do this
International Chest Day.

Flat bench: 2x15, 4x5 (pause, push)
Incline bench: 4x8
Slight incline db flys: 4x8-10
Weighted dips: 4xfailure
Fly machine: 4x5

Finished it off with some abs.

[Adriftpanda]

Don't hurt yourself.

[icehog3]

Only had time for bi's and abs today after getting stuck by an accident on the way to the gym.

Cambered bar curls 135, 145, 155, 165, 175
Olympic bar curls 115, 125, 135, 145, 155
Preacher Curls 125, 135, 145, 115

[mk05]

I'm weak. Barely getting 225 up on bench. I feel fat too. It's all Sbarros' fault.

[Adriftpanda]

Back Day.

Weighted pull ups: 4x5 (wide grip) 4x5 (close grip)
Bent over bb row: 5x8
High row -- single arm db row: 4x8-10
Wide grip lat pull downs: 5x8
Reverse flys: 4x10

Standing db curls: 4x8
Preacher curls: 4x6

[icehog3]

Nice, Huy.

I was off today after 4 workouts and 4 hockey games in 5 days. Back in the gym manana.

[RobR1205]

Been slacking on posting in this thread for awhile. Good to be back around though.

Quick update since the new year:
-No regular soda/fast food for me.
-Trying to stay away from any drinking, especially on days I lift.
-Quit an almost three year habit of dipping.
-Lost 10 pounds (somewhere around 190-195lbs at 6') but am way stronger than I've ever been.
-Doing a lot more legs; especially heavy squats (something I never really did too much in the gym since I do Karate).
-Went from 3-4 to 4-5 days a week at the gym.

Pull Day today:
Weighted Pull-Ups
Preacher Curls
Cable Delt Flys
Lat Pull Downs
Barbell Curls (Heavy to Light weight super set)
Barbel Shrugs

Sticking to 4 sets for each exercise and trying to stay within 6 to 12 reps per set for most exercises lately. The only exception is leg day, in which case I often 1RM on squats/deads.

[Adriftpanda]

Good to have you back, Rob.

Tom, kill it tomorrow.

On another note, you guys may or may not think I am crazy but I started a new split this week. Been reading a lot about chest training and spoke to some friends down south about their splits, but I decided to hit chest 3x a week. Going to try this for a bit and see if I can gain some strength from this. Of course it will not all be heavy.

[RobR1205]

On another note, you guys may or may not think I am crazy but I started a new split this week. Been reading a lot about chest training and spoke to some friends down south about their splits, but I decided to hit chest 3x a week. Going to try this for a bit and see if I can gain some strength from this. Of course it will not all be heavy.

Keep us updated on how it goes. I have three splits, but they aren't dictated by the day of the week. I do push (chest, tri, shoulders), leg/ab, and pull (back, bi, trap) and then repeat. I do this to try and give all my muscle groups an even amount of training. But who knows, I might try something new soon!

[icehog3]

Good to see you back in the fold, Rob. :tu

Yeah, curious to hear how the 3/split works for a young guy like you, Huy. Me...it would force me to retire in a month. :r

[RobR1205]

Good to see you back in the fold, Rob. :tu

Thanks Tom! I enjoy seeing what everyone is doing so I can change things up when I get bored with my own workout :tu

[icehog3]

Thanks Tom! I enjoy seeing what everyone is doing so I can change things up when I get bored with my own workout :tu

Absolutely, I've gotten some great ideas from you guys. :tu

[Adriftpanda]

Will do, keeping track of my progression.

Hamstrings and chest today. Working chest for hypertrophy.

Stiff leg deads: 5x10
Lying leg curls: 4x10
DB lunges: 4x10

Flat bench: 5x10-12
Incline DB: 4x10-12
Dips: 4xfailure

[RobR1205]

Rest day today...woulda been 4 days in a row. Gonna get up early tomorrow for a morning chest workout.

[icehog3]

Chest day for me, kept reps moderate, yet was pretty gassed by the time I got to inclines.

Bench press 225, 255, 275, 290, 305, 315, 275
Incline bench 205, 225, 255 x 3 sets
Decline (machine) 315, 315, 315, 225
Dips x 4 sets
Dead Hangs

Back tomorrow, hopefully with a little more endurance

[Adriftpanda]

Shoulders and Quads manana. Focusing a lot more of my side delts and leaving the presses to mainly compound movements. See you fitfam tomorrow.

[Adriftpanda]

Quads/Shouldas

Leg presses: 2x15 warm up, 5x10 (drop set)
Single leg extensions: 4x12-15
Front squats: 4x8-10

BB upright row -- BB standing presses: 4xfailure (around 6-8 reps) KILLER MOVEMENTS
Standing DB side lat raises: 3x10
Front raises using cable rope -- side delt raises bb: 4x8-10
Seated presses (more of a behind neck movement): 4x8-10 (drop set)

Finished it off with some HIIT, even though I was drenched.

[mk05]

Ran for an hour because I'm fat

[RobR1205]

Push day for me:
Incline Dumbbell Press
Flared Elbow Push Downs
Standing Military Press
Cable Flyes
Overhead Tricep Cable Extensions
Pause Rep Bench Press

Just finished a great night of karate. Three of my students are testing for their first degree black belts after 6 years of training...pushing them super hard for these next three months prior to test!

[icehog3]

Back day today

T-bar rows 270 x 5 sets
Bent Over Rows 255, 285, 305, 315, 275
Cable Rows 240, 270, 285, 240
Back to T-bar rows 225, 270, 270, 225
Pull ups 1 set to failure
Dead Hangs

[Adriftpanda]

Back and Chestys. Everything done for hypertrophy. Focused a lot on some minor details or the lower lats.

Reverse grip BB bent over row: 5x10
Seated wide grip row (reverse grip) -- stuff arm lat pull downs: 4x10
Behind neck pull ups: 5x8-10
Bent over flys: 4x10-12

Slight incline db press: 5x10-12
Machine hammer press -- decline push-ups: 4x12-14
Cable cross (focusing on lower pecs): 4x10

[RobR1205]

Leg Day! Oddly enough, it's turning into my favorite days...and I used to hate it!

Box Squats (to ensure I was going 90 degrees): started at 135x12, and worked my way up to 405 (personal best) for 1.

Also did various ab exercises. Really trying to get perfect form on my box squats and not just plop my butt on the box. Instead, I'm going down slow and controlled, and push back up after holding the squat for a second.

I'm sure gonna sleep well tonight!

[TJarv]

Today was just supposed to be back, biceps, and shoulders but I played football yesterday instead of doing my chest and triceps so I had to play catch up.

Bench press 2x12 2x8
Incline 3x10
Cable flys 3x10
Low rows 3x10 (personal best of 240 today)
High rows 3x10
Wide lat pull down 3x10
Military press 3x10
Shrugs 3x10
Deltoid raises 3x10 (I think that's what its called)
Bicep curls 3x10
Hammer curls 3x10
Preacher curls 3x10
Cable push down 3x10
Dip machine 3x10
Tricep extensions 3x10
Leg curls 3x10
Leg extensions 3x10
Calf raises 3x10

Time for a nap

[RobR1205]

Dang Tony, how long did that take you?

[TJarv]

2 hours 15 min

[RobR1205]

2 hours 15 min

Holy Moly talk about a full body workout.

Karate day for me. Mixture of teaching, and my own classes for four hours. Not going to the gym today.

[icehog3]

2 hockey games today, so no gym...back at it manana.

[qwerty1500]

I've been a dyed in the wool couch potato for 60 years. For the past 3 months, I've been doing 60 full minutes of cardio six days a week at the Y ... eliptical, tread, rowing and bike (for some reason the bike kicks my ...). Usually come home wringing wet but feeling great.

When my doc heard, he seemed so happy I thought he was going to pee his pants. Now he wants me to add some strength training. Just got home after the folks at the Y showed me how to use all of the machines. Did a couple of sets each on machines for each of the muscle groups.

Starting off as a 160 pound weaking and plan to take it slow. They have so many different machines ... I am looking for recommendations about which ones will give me the most bang for the buck, especiallly for my arms, chest and abs. Those seem to be the areas where I have the most potential to build new muscle.

[icehog3]

You would have to tell us what machines you have available to you in order for us to help. Congrats on the new program though! :tu

[icehog3]

Killer back day after 3 hockey games in 2 days...was shocked how much strength I had, more than normal lately.

Barbell rows 225, 275, 305, 325, 345, 275, 225
T-bar rows 270, 305, 325, 270
Cable rows 270, 285, 305, 240
4 sets pull-ups to failure
Dead Hangs

[Adriftpanda]

Chest and calves today.

Flat bench: 5x5
Smith incline (no partner so I needed a spot): 5x5
Flat db flys: 4x6-8
Dips: 4x5

Seated raises: 5x15
Donkey raises: 4x20

Did about 5 min of abs as well. Training on the road sucks.

[RobR1205]

Chest day, best day!

Decline Bench Press (pyramid-ed to 275x1, then worked back down to low weight, high reps)
Cable Tricep Extensions
Standing Military Press
Cable Flyes
Skull Crushers
Overhead Tricep Cable Extension

[icehog3]

Nice workouts, Huy and Rob. :tu

One (or maybe two) more for me and then I get 4 or 5 days off. I'm torn, lifts are going really well, but I also know my body will benefit from the short break.

[Adriftpanda]

Back is feeling sore already, love it. Did drop set on all my heavy lifts today.

Bent over bb row: 4x5
Wide grip pull downs: 4x5
Hammer strength row (standing): 5x6-8 (this has become one of my favorite exercise for back)
Reverse flys: 4x12-15
Stiff arm lat pull downs: 4x10-12

Did some bi's, incline curls and hammer curls.

[RobR1205]

Leg Day!

Deep Box Squats: Pyramid-ed to 405 x 3!! Blew my last PR out of the water
Also did various ab and leg exercises after squatting for 45 minutes.

[icehog3]

Got in legs (squats and hammie curls), bi's (cambered curls, barbell curls and preacher curls) and shoulders (seated militarys, shrugs) today, and plan on one last workout tomorrow AM before I take 4 days off for a mini-vacation.

Keep tearing it up, Boys. :tu

[Adriftpanda]

Wish I was going this weekend, have fun brother

[RobR1205]

Good for you, Tom. Enjoy it! Still gotta work out a few more weeks before I earn a rest week :tu

[icehog3]

Thanks Rob and Huy.

Huy, I keep hoping I am gonna get there and find you decided to suprise us. :r

Off to the gym for one last day before the rest. A little of everything that I didn't hit yesterday.

[Adriftpanda]

I wish brother, I really do. Enjoy some of that good food and cigars for me.

[TJarv]

Back and biceps for me today

Pull ups - 5 sets to failure
High rows - 275x10, 235x8, 180x8
Low rows - 180x12, 220x10, 240x8
Lat pull down - 3 sets of 180 to failure

Seated bicep curls - 70x10, 80x10, 100x3
Standing hammer curls - 50x12, 50x12, 75x8, 75x8

Then played basketball for around an hour

[Adriftpanda]

Hamstrings and chest

Stiff leg deads: 4x15 warm up, 5x6-8 working
Lying leg curls (single leg): 4x6-8
Db lunges: 4x10
Kettle ball (one leg deads): 4x8-10

Incline bb: 4x8
Flat db flys: 4x8-10
Cable flys: 3x10
Dips: 4x8

[RobR1205]

Back Day yesterday:
Bent Over Rows
Preacher Curls
Rear Delt Flyes
T Bar Rows
Strict Barbell Curls (elbows against wall, down until bar touches my quads, up until bar touches chest)
Dead Hang Pull-ups to failure

Today: a much deserved rest day!

Experimenting with pyramid style sets, and really liking them!

[Adriftpanda]

A couple things. I love/hate training out of town. Love that I could use some different machines, hate that all the weights are never reracked (don't be that guy). Hate that I had to park about 1/2 mile and today was quad day.

Shoulder/quads today. Nice focus and energy today.

Upright row smith machine: 4x6 (triple drop set)
Seated military press: 4x5
Arnold presses: 4x6-8
side lat raises (cables): 4x10-12
Seated db side lat raises: 4x8-12

Front squats: 4x5-7
Plate loaded squat machine (new machine): 5x6-8
Single leg extension: 4x10-12 (drop set)

[Adriftpanda]

Hypertrophy training for back and chest. Got in and out, feels great to be back at my home gym.

Flat bench: 5x8-12
Incline db flys: 4x8-12
Decline hammer strength: 4x10
Dips: 4x10

Reverse grip pull downs: 4x10
T-bar row:4x8 (2 drop sets)
Bent over db flys -- stiff arm lat pull downs: 4x10

[RobR1205]

Another great push day here in NJ:

Bench Press
Cable Tricep Pushdowns
Standing military Press
Front Military Press
Weighted Dips

[TJarv]

Another rough Friday for me

Squats - 3 sets 185x3 with my butt going to my heels
Leg press - 564x6, 654x3, 744x1
Lunges with EZ curl bar - 16 per leg
Dead lift - 185x5, 185x5, 225x3
Leg curls - 3 sets of 145x10
Seated calf raises - 2 sets of 140x12
Calf extensions - 50x100, 210x12

Narrow grip pull ups - 5 sets to failure
High row - 3 sets of 180x6
Low row - 3 sets of 180x6

Bicep curls - 110x5, 130x4
Hammer curls - 3 sets of 57.5x12

[RobR1205]

Leg / Ab Day for me:

More Squats, pyramid-ed to 405x3 again. I'm finding that squatting without shoes really helps put the weight on my heels, not my toes. Also threw in some various ab exercises to end the day.

Excited that I finally pulled the trigger on a 6" leather weight-lifting belt to prevent injury on the >315lb squats. It was tough to find a belt since my waist size happens to be between the medium and large sized ones.

[Adriftpanda]

Nice work. If you haven't gotten the belt yet, look into Inzer belts, best bang for your buck.

[Adriftpanda]

High carb day yesterday, my refeed day. Felt nice training today.

Flat bench: 5x5
Incline db: 5x6
Flys: 4x6-8
Cable crossover (focus on that lower pec): 4x6-8
Dips: 4xfailure

Incline db skulls: 4x8-10
Cable kick backs (one at a time): 4x6
Rope extensions: 4x8-14

[icehog3]

Nice to see you guys hitting it hard. I was too spent from vacation to get up for the gym today, I should be back manana.

[Adriftpanda]

Heavy back day, finished it off with some volume work on the reverse cable flys.

Negative pull ups: 4x5 (mainly did this for a warm up)
Seated hammer strength row (one arm at a time): 4x5, with 2 drop sets
Bent over DB row (both arms): 5x6
Seated wide grip row: 5x6
Rear delt cable fly: 4x12-15

Incline db curls: 4x8
Cable curls: 4x8

[icehog3]

International Chest Day for my first day back. Shoulders felt great, the week off did them good....but they will probably be trashed again by next week. :r

Bench press 205, 235, 265, 295, 295, 295, 265, 225
Horizontal bench press (plate loaded) 275, 325, 325, 275
Decline bench 275, 315, 275, 225

Great workout because it was (bad) pain-free.

Back manana, I will try to do you proud, Huy. :)

[TJarv]

Dreaded leg day for me. I was working on getting my technique down on squat and dead lift.

Squat - 9 sets of 135x6
Front squat - 3 sets of 135x10
Dead lift - 4 sets of 225x6
Leg curls - 3 sets of 150x10
Seated calf raises - 2 sets of 90x10, 1 set of 140x12

[Adriftpanda]

How long have you been squatting and dead lifting, Tony?

[RobR1205]

Hit a great Back and Bi day yesterday.

Bent Over Rows, Preacher Curls, Rear Delt Flyes, T-Bar Rows, Strict Barbell Curls (elbows against wall), Hammer Curls, Pull Ups to failure...There's some growin' goin' on over here! :D

Hitting legs today. Found a great fitting, leather belt for heavy squats and deads. Pumped to put it to use today!

[TJarv]

How long have you been squatting and dead lifting, Tony?

2 weeks. I did quite a bit before I was 20, but that's been 7 years ago so it feels like I've never done it before.

[TJarv]

Little easier of a day today

Flat DB press - 47.5x10, 52.5x10, 60x10
Incline DB press - 3 sets of 65x10
Pec deck - 130x12, 150x10, 170x10
Chest press machine - 50x12, 60x10, 70x8
Incline machine - 50x12, 60x10, 70x8

Tricep push down with bent bar - 65x10, 82.5x10, 90x10
Dip machine - 190x10, 190x10, 210x8, 230x10
Tricep push down with rope - 42.5x10 35x10, 30x10, 25x10, 20x10, 15x10, 10x10, 5x10

Then played some 3 on 3 basketball for 45 minutes

[Adriftpanda]

Hamstring/Chest.

Stiff leg deads: 5x8
Lying leg curls (one at a time): 5x6-8
Kettle ball single leg deads: 5x8-10

Incline bb: 4x10
Flat db fly: 4x10-12
Dips: 5x10+failure

[icehog3]

Wasn't feeling like rowing too heavy first back workout back, so I started and finiished with cable work, with some light rows in between. Got a good pump, I'll hit the rows heavy Sunday.

Wide-grip pulldowns 200, 220, 240, 260, 285, 240
T-bar rows 250, 270, 270, 270
Cable rows 240, 260, 260, 260
Abs

[TJarv]

I got my a** handed to me today

Bent over rows - 6 sets of 3
Low row - 3 sets of 12
Wide grip pull downs - 3 sets of 15
Narrow grip pull downs - 2 sets of 20
DB shrugs - 3 sets of 15
DB flys - 3 sets of 20
DB shoulder press - 3 sets of 15

Row machine - 30 sec of max resistance then 30 sec rest for 20 min
Stair climber - 1 min of high speed then 30 seconds of slower speed for 80 flights of stairs

[icehog3]

Rocked out the seated military presses today....smoothest my shoulder has felt in a long time....put I am sure it won't last. :r

135, 155, 175, 195, 205, 215, 225, 185

Added some machine work and some triceps, and called it a relatively pain-free day.

[Adriftpanda]

Guess going to NoLa really helped ya, Tom. Glad the shoulder is feeling good... for the moment. Crosses fingers.

Quads and Shoulders, 2 days in a row that Staci went with me. Must be a record for her.

Front squats: 3x12-15, 5x5 working sets. PR on front squats actually.
Leg presses: 5x8-10
Single leg extensions: 4x8-10 (2 drop sets)

Arnold Presses -- bent over rear delt raises: 4x8
Upright row BB: 5x8-10
DB side lat raises: 4x10

[icehog3]

Congrats on the PR, Huy. :tu

Yup, 5 days off did me some good. I will get 3 more days off next week because of work training, and 3-4 more in mid-May for my trip to Boston. I should be completely healed after that, right? ;) :r

Tomorrow is supposed to be leg day, but I have hockey tomorrow night so I will throw in legs with Saturday or Sunday's workout, and just do bi's and abs tomorrow.

[Adriftpanda]

Thanks, Boss.

Maybe I will take some time off, when I'm your age and have been training as long as you. For now, my body doesn't need that much rest (at least it doesn't show). 2 days is the most I will take off. Even then, I feel like could go off of one day. We are going to train at least one day while we are in SoCal! Don't give me that vacation crap.

[icehog3]

I train 4 on 1 off year round, and often skip the one off and train 8 straight, Brother. And yes, 37 years of training entitles me to a mini-break 4 or 5 times a year. :r

Train at SoCal? In a hotel's (so called) weight room? I think I will train with the Apple Pie Shine, Huy. :r

[TJarv]

How do you guys try to recover from a little injury? I've had some decent pain in my right shoulder that only bothers me when I'm doing a push. I did a lot of shoulder exercises last night and it didn't bother me at all, but if I were to try to bench press any weight it would kill me.

[GreekGodX]

I train 6 on 1 off. I would train 7 days a week and used to but I've found the 1 day of rest really makes a difference.

Injuries? I'm really stubborn about them. I will train around the injury to rest it. Then give it hell. When that doesn't work. I will take an extra day off. Then give it hell. Lots of fish oil, rock sauce (like icey hot), motrin, circumin, rhodiola, massages, kinesio tape and anything else that will help with inflammation.

Tony could you be more specific on your injury? It sounds like you could benefit from some reverse grip benching.

[TJarv]

It's just a sharp pain in my shoulder. It feels like it's the top of the joint, and it only bothers me when I'm trying to push weight.

[Adriftpanda]

I am like Christos, I am pretty stubborn about injuries. I will push through it, but decrease in weight. Anti-inflammatory medicine wouldn't hurt either. I take some multi-vitamins and fish oil daily. Although, we are all different; resting would be ideal.

Chest/back day. Touch up day.

Flat bench: 4x10-15
Incline DB: 4x10-12
Hammer strength incline -- pec deck: 4x10

High rows: 4x10 (drop set)
DB row: 4x8-10
Bent over reverse grip row: 4x10
Stiff arm lat pull downs: 4x10

[GreekGodX]

It's just a sharp pain in my shoulder. It feels like it's the top of the joint, and it only bothers me when I'm trying to push weight.

I've had a bunch of shoulder issues. Other than rest, the three exercises that helped me the most is reverse grip benching, face pulls, and hand walks with a resistance band handcuff.

Reverse grip bench is the only exercise that you can really load up on weight and strengthen your shoulders without hurting them.

Google face pulls and you will get a video how to do them.

The hand walks, you take a resistance band and hand cuff yourself. Then against a wall, "walk" your hands up and down the wall for 30 second intervals with the band at full tension.

Don't know if any of that will help but that's what I do when my shoulder acts up. I like Tom's remedy: take days off for vacation, workout shoulders until pain comes back, take days off for vacation.

[TJarv]

Thanks for the advice guys

[RobR1205]

Awesome push day, yesterday:
Chain Bench Press (difficult, but awesome!)
Tricep Push Downs
Standing Military Press
Dumbbell Incline Press
Overhead Tricep Extensions
Dips to failure

Rest day, today. Back to the gym tomorrow to hit legs!

[RobR1205]

Great leg day yesterday! Although I'm feeling the after-effects today....

No gym today. I was up all night battling the stomach bug. Trying to stay hydrated without upsetting my stomach again. I'll probably be on the couch for most of the day. :(

[icehog3]

Had that bug Friday, Rob....unfortunately, the headache remains, but I got through a chest workout yesterday with it, and I'll get through a back workout today. Hope yours passes quickly.

[RobR1205]

Ugh it had been years since I've had it...I forgot how truly miserable it was! Luckily, my stomach is finally beginning to accept food and drink.

[icehog3]

Same here, Rob, I've had horrible bronchitis and pneumonia several times, but I don't think I've had the actual flu for over 25 years.

Didn't leave myself any time in the gym today. 4 sets of heavy T-bars, 4 sets of heavy barbell rows, 3 sets of heavy cable rows and 5 sets of barbell curls was my day.

Off for 3 days now due to tactical training at work, be ready to bust again Friday.

[Adriftpanda]

Went solo today, partner had something to do early.

Going into my 4th week of my chest training, 3 times a week. And today I actually noticed some nice gains. Decided to do 3 reps rather than 5, because I didn't have a partner and I don't like to ask for spots from random people.

Flat bench: 3x5 @ 255 (with 2 drop sets back down to 205)
Incline DB: 4x5 (1 drop set)
Cable flies: 4x8-10
Vertical presses: 4x6
Dips: 4xfailure (not many, my chest was done!)

8 minutes of abs to finish off the hour.

[icehog3]

I gave a spot to some guy who asked for one today, and he SCREAMED through 6 reps at 265 on the incline. I did NOT spot him again. :r

[Adriftpanda]

Hahah, thanks for the good laugh. Although I do not scream, I tend to make a hmmp sound when pushing.

[icehog3]

Yeah, I know I audibly grunt on some stuff, but screaming is a whole nother matter, Huy. :lr

[RobR1205]

Reminds me of this video... :r Warning, may be NSFW because of language.
http://m.youtube.com/watch?v=ORPY4HG5TOc

[TJarv]

Had a decent day today, shoulder didn't bug me too much

Seated rows - 3 sets of 6
Pull-ups - 3 sets to failure
Lat Pulldown - 3x10
Flat DB press - 4 sets of 6
Standing shoulder press - 3 sets of 8
EZ bar curls - 3 sets of 10
Skull crushers - 3 sets of 10
Weighted Dips - 3 sets to failure

Played some 4 on 4 basketball for about 40 minutes afterwards too

[Robulous78]

:tu Tony

[icehog3]

Reminds me of this video... :r Warning, may be NSFW because of language.
http://m.youtube.com/watch?v=ORPY4HG5TOc

LOL...That's screa-unting. :r

My grunts are about 1/10th that loud, maybe less. ;)

[Adriftpanda]

Still riding on my high from yesterdays training. Back day, we had a special guest join us today. He pushed me to go even further today on my dead lift. Killed it.

Anyone use a Enzer belt here? Thinking of getting one now.

Dead lift: 3x8-10 for warm up. 4x5 working sets. Worked up to 405 for 5.
Wide grip lat pull downs: 4x6
High rows: 4x5-6
Hammer strength row -- reverse cable flies: 4x6
Seated close grip row: 4x5

Finished off with some negative pull-ups: 4x5 (Awesome way to finish it off, I could feel all the damn fibers working on my lats)

[RobR1205]

Back in the gym after a rough day of the stomach bug. Luckily, eating small meals and staying hydrated while I was sick helped me recover quickly:

Chain Bench Press (much more difficult, but really gives you a great burn :tu)
Standing Military Press
Dips
Incline DB Press
Overhead Tricep Extensions
Cable Push Downs

Weighed myself for the hell of it, and I lost 5 pounds from one sick day! Trying to make up for lost liquids and nutrients today with solid meals and plenty of water.

[RobR1205]

Anyone use a Enzer belt here? Thinking of getting one now.

I personally don't. I use a 6" leather Valeo Belt which ran me about $30. However, most of the hardcore powerlifters at my gym use that belt religiously and seem to really like it. If you are going to be doing super heavy lifts, it would probably be a good investment.

Are you looking at the one with a lever or a normal buckle?

[Adriftpanda]

Simple solution.

2 double doubles with animal style fries from In-n-Out. Problem solved. :)

[RobR1205]

Simple solution.

2 double doubles with animal style fries from In-n-Out. Problem solved. :)

Not anywhere around the east coast from my understanding :td

[Adriftpanda]

My partner and some friends use Enzer belts and swear by it. I personally don't like to use belts or straps unless I really have to. But after today's deadlift session, I think I'll invest in an Enzer.

[Adriftpanda]

Not anywhere around the east coast from my understanding :td

I'm sorry, that's not living lol

[icehog3]

My partner and some friends use Enzer belts and swear by it. I personally don't like to use belts or straps unless I really have to.

Imagine someone who doesn't know us and didn't read the title reading this post first. Yeah. :r

Sound like a great couple days, Huy, keep it up. Mu first of 3 days of work training today, though it was very physical and I am gonna be sore....Still not the same as the gym though.

Glad your bug was short-lived too, Rob, and hope you are done with it.

[Adriftpanda]

Hahaha freaking, Tom!

[RobR1205]

Imagine someone who doesn't know us and didn't read the title reading this post first

:r:r:r

[Adriftpanda]

Chest/shoulder day.

Flat bench (pause,push): 5x5 (1 drop set)
Incline hammer strength machine: 4x6-8
Flat DB flies: 4x8

Db front raises --- BB side delt raises: 4x8
Seated machine side delts --- upright row: 4x8
Cable shoulder presses (one arm at a time): 4x10

[RobR1205]

Flat bench (pause,push): 5x5

Hey Huy, do you bring the bar all the way down to your chest, or do you go to parallel? I've always wondered what is better in terms of safety/best workout, but I keep finding articles defending both methods :confused:

[Adriftpanda]

I always let the bar come down to my chest. I learned a couple good techniques from a friend of mine. I could see the arguments for both cases, but for me personally, I let the bar touch my chest before pushing.

What has been working for you?

[RobR1205]

I always let the bar come down to my chest. I learned a couple good techniques from a friend of mine. I could see the arguments for both cases, but for me personally, I let the bar touch my chest before pushing.

What has been working for you?

In the spirit of not "cheating" or "half repping" as some would say, I've been bringing it down to my chest. My weight on the bar has gone down slightly, but my overall chest strength has been increasing, as evidenced by my other chest exercises. The only thing I've been very cautious of is resisting the urge to bounce it off my chest on a heavy lift.

[Adriftpanda]

In the spirit of not "cheating" or "half repping" as some would say, I've been bringing it down to my chest. My weight on the bar has gone down slightly, but my overall chest strength has been increasing, as evidenced by my other chest exercises. The only thing I've been very cautious of is resisting the urge to bounce it off my chest on a heavy lift.

There you go. If you are seeing results, then why do something else? As far as bouncing it off my chest, no. I do not let it bounce off my chest, it rests on my chest for a quick second.

[Adriftpanda]

In all honesty, if you find something that works for you when you bench, stick with it. If it ain't broke, don't fix it but safety is the number one priority. I find that bringing the barbell down to my chest works best for me, so I stick with it. I know some may not be able to because of shoulder issues.

So when I set up for pressing, I basically dig my shoulder blades so that my upper back is tight. Reason for that is, it helps me control the bar more and helps keep my shoulders healthy. I lower it to the base of my sternum, not the top of my chest. Because, the higher it is on my chest, it'll be harder on my shoulders.

[Adriftpanda]

I can't edit but the reason for me telling you my approach to the bar is because it does make it easier for me to lower the bar all the way down to my chest rather than a couple inches from my chest.

[RobR1205]

There you go. If you are seeing results, then why do something else? As far as bouncing it off my chest, no. I do not let it bounce off my chest, it rests on my chest for a quick second.

Thanks Huy! I was more worried about the prospect of injury, such as a rotator cuff or shoulder tear in the long run. It was only recently that I started going all the way down, about a month and a half. Thanks for the advice! :tu

[Adriftpanda]

Speaking of safety... slightly tweaked the back today doing effing squats. I should have listened to my body. Woke up with a sore back/core from dead lifting already but said eff it, gonna squat today. Also, I haven't back squat in a month or so, I normally do front squats.

Squats: 4x5 and on that last set, I tweaked the back.
Seated leg extensions -- single leg presses: 4x8-10
Smith machine lunges: 4x6-8
lying leg curls -- standing single leg curls: 5x8-10

Some anti-inflammatory and rest. Back at it tomorrow.

[icehog3]

Feel better, Huy.

[RobR1205]

Had myself a great push day yesterday, although my wrist has been acting up from throws in karate. Typical push day: Pushdowns, shoulder press, Flyes, etc.

I am am however, adding long chains to the ends of the barbell for bench press so when I lower the bar, I have to explode with my chest in order to raise the bar back up. Went down a lot of weight (chains are 20 pounds each), and felt much more of a pump than with standard bench press. The chains also swing slightly, which makes my stabilizer muscles work as if I was working with dumbbells. Going to see if this helps my overall chest strength.

[Adriftpanda]

With a tweaked back, I still managed to get in yesterday and today. Just being careful on which exercise I pick and the weights.

Back and chest yesterday. Mainly for hypertrophy, fairly lighter and higher reps.

Arms/abs today. Felt real nice, haven't given arms a day for themselves on a long time.

Have a good weekend fellas

[NeuRon]

Had myself a great push day yesterday, although my wrist has been acting up from throws in karate. Typical push day: Pushdowns, shoulder press, Flyes, etc.

I am am however, adding long chains to the ends of the barbell for bench press so when I lower the bar, I have to explode with my chest in order to raise the bar back up. Went down a lot of weight (chains are 20 pounds each), and felt much more of a pump than with standard bench press. The chains also swing slightly, which makes my stabilizer muscles work as if I was working with dumbbells. Going to see if this helps my overall chest strength.

chains.. ol school! we need to work out soon Rob..


here is my 25lb bulk up, so far.. only have been working out for like 3-4 months now, eating 3300 clean cals a day, meal preping like a mutha!

i feel so much happier and well rounded :tu

http://i10.photobucket.com/albums/a137/Sixtydashone/BNAbulk.png

[RobR1205]

Damn Ron! Lookin really good! Bulking up very nicely! Where's your gym?

[RobR1205]

Heavy leg day for me yesterday! Consisted of deep back squats, and a$$ to the grass front squats, and various ab exercises. Gonna lift back and biceps today!

[NeuRon]

Damn Ron! Lookin really good! Bulking up very nicely! Where's your gym?

thanks bud, im tryin! i go to Retro Fitness in Lacey NJ.. brand new gym.. only about 5 months old, its awesome!

[RobR1205]

thanks bud, im tryin! i go to Retro Fitness in Lacey NJ.. brand new gym.. only about 5 months old, its awesome!

Gotcha gotcha! How's the lifting been coming? Last time I checked, you were doing a lot of cardio (biking if I remember correctly). If you are looking for a good place that sells supplements, check out the ProSource store in Toms River on Route 37 East. I usually hit up the one in Wall, but they sell protein and other supplements at a fraction of GNC and Vitamin Shoppe prices from my experience.

[RobR1205]

Pull day for me, fellow iron addicts :D

Weighted, Dead-Hang Pull-Ups (these burn like a mother!)
Strict Barbell Curls
Barbell Shrugs
Low Cable Row
Dumbbell Curls
Row Machine (Wide Grip)

[Adriftpanda]

Heavy chest day.

Warmed up on the fly machine: 4x10-15 to get some blood going

Flat bench: 4x5 (2 drop set)
Incline db: 4x6
Flat db fly: 4x5
Hammer strength incline press: 3x6-8
Weighted dips: 4x6-8

Had a little time, finished up with some abs

[Adriftpanda]

Back day. Thought I would be gassed from working 10 hours today but after a couple scoops of the pwo, I was good to go.

Bent over rows bb: 4x6 (drop set)
Neutral grip lat pull down: 4x5 (drop set)
High rows -- bent over flys: 4x6
DB row: 5x5

Ended the workout with some nice contraction moves. Nice and slow with lighter weights.

Cable lat pull downs(behind neck): 4x15
Reverse cable flies: 3x10-15

[RobR1205]

Rest day for me yesterday, back to the gym today to hit chest, tris, and shoulder. Update to follow!

Starting taking vitamin B3 (niacin), B12, Arginine, and a half scoop of preworkout as my new preworkout. I don't like the jitters and restlessness at night that too much caffeine would give me, so this new concoction is working great for me. B3 give me that "tingly" feeling that I love, the B12 helps give me decent energy, the Arginine gives me a decent pump, and the half scoop of normal preworkout gives me about a coffee cup's worth of caffeine.

[Adriftpanda]

Hamstrings and shoulders with the wife.

Lying leg curls: 5x8-10
Stiff leg deads: 4x8-10
Seated leg curls (individual): 4x8-10

Seated db presses:4x6-8
Db side delt raises: 4x8 (2 drop sets)
Smith machine upright rows --- db bus drivers: 4x10

Finished it off with some db shrugs, she just watched and said, "eww I don't want traps!"

[Adriftpanda]

Quads and Chest today.

Front squats: 4x6
Leg press: 5x8-10 (drop set)
Seated leg extensions (single leg) -- wall sits: 5x8-10

Flat db press: 4x8-10
Decline bb press: 4x8 (haven't done these in a long time)
Hammer strength decline -- cable cross: 4x8-10

[RobR1205]

Awesome light leg and ab day yesterday (no heavy squats):
Leg extensions
Leg curls
Weighted sit ups
Front squats
Calf raises
Planks

Off to go hit back and bi today before taking the whole weeknd off!

[Adriftpanda]

Back and a little biceps today.

Seated hammer strength row (single arm): 4x8
Seated underhand row: 4x8-10 (drop set. Really nice focus on the lower lats)
One arm lat pull downs w/slight twist: 4x6-8
Bent over db lat raises: 4x8-10
Reverse flys: 4x10-12 (just to get a good stretch)

Standing db curls
21s

[RobR1205]

Enjoyed a nice weekend off, so no weight lifting for me. My wrist already feels a ton better, plus I've been keeping KT Tape on it which has surprisingly been helping!

[Adriftpanda]

Wasn't planned but buddy came over and wanted to do deads. Deadlift day.

5x5 deadlifts

[icehog3]

Been out of the gym since I was having the 13 day sinus headache issue. Been better for a few days now but haven't been motivated. Need to drag my ass to the gym this week.

[RobR1205]

Hard when you're feelin like crap. Hope you get better Tom!

[icehog3]

Thanks, Rob....I actually am better, just need a jumpstart back to the weights now. :r

[bonjing]

What happens when you stop taking supplements, like whey or a muscle builder? Is there a loss of muscle?

[RobR1205]

What happens when you stop taking supplements, like whey or a muscle builder? Is there a loss of muscle?

On the contrary actually (at least in my recent experience). I took weight gainer all the way up until December this past year and stood 205 pounds at 6'. For the new year, I stopped taking weight gainer and gave up soda as my New Years resolution and have slowly lost 10-12 pounds since then. Today, however, I hit a personal best on the bench press. I am also way stronger than I have ever been despite the recent weight loss.

I think as long as you eat healthy, that's all you need to gain or keep muscle. :tu. But if you are really concerned about losing muscle, look into Glutamine as a supplement. It's cheap, and it's supposed to prevent muscle loss/catabolism (that's a gross oversimplification, but you get the point). I take it and love it!

[RobR1205]

Chest day, best day!

Bench Press w/Chains (medium weight, max reps)
Bench Press (high weight, low rep) maxed at 275 for 1
Standing military press
Tricep Pushdowns
Incline DB Press
Overhead DB extension
DB Flys
Weighted Dips

Finishing the day with an hour of karate later tonight :tu

[Adriftpanda]

What happens when you stop taking supplements, like whey or a muscle builder? Is there a loss of muscle?

Nothing. Supplements are exactly what it is, to supplement your body after training. If you consume your daily macronutrients, why would there be a loss of muscle? There's no difference between a 4oz chicken breast (around 25grams of protein) and a scoop of whey protein (25grams). You are still getting in protein along with other nutrients that comes with chicken.

Hope that helps, Greg.

[Adriftpanda]

Breasties today.

Flat bench (pause,push): 4x5
Incline db press: 4x6-8
Incline db flies: 4x8
Hammer strength press: 4x8 (drop set)
Cable flies: 4x10-12

Balled it up for a while. Probably a good thing, I needed to run off some of the things I ate over the weekend.

[RobR1205]

Breasties today.
Flat bench (pause,push):

Been doing these a lot lately. I can't push as much weight, but it sure as hell is improving my overall bench and chest strength :tu

[RobR1205]

Heavy leg day for me:

ATG Back Squats
Weighted Sit Ups
Calf Raises
Ab Machine
Leg Press

[Adriftpanda]

Back day. My favorite day.

Bent over bb row: 4x6 (w/drop set)
Seated single arm row, hammer strength: 4x6-8
Wide grip lat pull downs: 4x6-8
High rows: 5x6-8
Reverse cable flies: 3x10
Negative pull ups: 3x5-8

[RobR1205]

Hey Huy, do you use wrist straps on back day? I use them a lot, but I've been wondering if I should try to ween myself off them and try to build more finger/forearm strength...I'm torn.

[icehog3]

I quit using straps a couple/few years ago, Rob....my grip strength has gone up quite a bit since doing so.

[Adriftpanda]

I have a pair of versa grips, works wonder. I try not to use them to build up grip strength. I used it for bent over rows today, that was it. Some times I'll use them for deads but only when I go really heavy.

[RobR1205]

Hmmm I'll have to try some experimenting with/without and see what works best. Thanks for the input!

[bonjing]

Quick speed full body work out today, mile walk with some random animal exercises between laps.

I can't wait for my shoulder to heal if its anything like my elbow then I'll be waiting about 2 years. I think I have about a year or year and a half left.

[RobR1205]

Quick speed full body work out today, mile walk with some random animal exercises between laps.

I can't wait for my shoulder to heal if its anything like my elbow then I'll be waiting about 2 years. I think I have about a year or year and a half left.

Doin anything for it? Braces, cortisone shots, rest? Idk much about shoulder injuries (see below**).

KT tape has been providing some mild relief for a wrist injury. It's certainly not as magical as the advertisements make it out to be, but it prevents me from bending in ways that would make it worse, so it's actually been getting better.


**knocks on wood**

[bonjing]

Nothing for the shoulder injury, just ice and ibuprofen. I just take it easy on the motions that cause it the most pain, fly's, incline bench.

[RobR1205]

Gotcha, well hope it gets better soon! I had a hard headed friend try to exercise on an injured shoulder and have to get surgery because of it.

[Adriftpanda]

Suppose to be a leg day but friend wanted to do shoulders and arms...

Cable side delt raises (single arm) -- bb upright row: 4x8
Arnold presses: 5x8-10
Single arm presses on HS machine: 4x10
DB side delt raises: 4x10-12 (drop set)

Incline curls:5x8-10
Ez bar curls -- rope extensions: 4x10
Weighted dips -- hammer curls: 4x10-12
Skull crushers: 3x15-20

[Adriftpanda]

Leg day, tried delaying long as possible. Lazy day.

Seated leg extensions: 5x10
Smith machine lunges: 4x8
Front squats: 3x10, 4x5
Lying leg curls (one at a time): 5x8-10
DB stiff leg deads: 4x10
Seated leg curls: 5x8-10

Did some abs in between exercises.

[Adriftpanda]

Been training up here in a small town last couple days because of work. Small gym so I have to make do with what they have. Decided to do legs on Tuesday, that way I can hit it twice a week.

Yesterday was chest day. Never thought I would have this problem but their db only go up to 105 :(

Flat db: 5x5
Incline db flies: 5x6-8
Pec deck flies: 5x8-10
Dips -- close grip push ups: 5x10-12

Legs today

Front squats: 4x5, 5x8
Kettle ball lunges: 4x10 each leg
Stiff leg deads db: 4x10
Seated leg curls: 4x12
Lying leg curls: 5x10-12
Single leg extensions: 5x10

GASSED!

[icehog3]

Through my first full body cycle after missing 3 weeks....back in the groove.

[Adriftpanda]

Thumbs up brother. Glad you're back.

[icehog3]

Thanks for keeping me motivated while I was pondering my brain tumor, Huy. :)

[RobR1205]

Through my first full body cycle after missing 3 weeks....back in the groove.

Glad you're back, Tom :tu

[icehog3]

Thamks, Rob, you guys get me motivated!

[RobR1205]

Push day for me!

Reached a personal milestone today, which I'm very excited about: 280lb bench press (all the way down to my chest without bouncing). Really hoping to break the 300lb wall by the end of this year :tu

Since it's shown good results for me, I'm going to continue with chains/resistance bands on the bench press to help me build explosive strength when the bar is resting on my chest (which is something I always struggled with).