Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Shoulders and bis

Seated military (heavy) x 6 sets
Rear delt flyes x 4 sets
Cable presses x 2 sets
Barbell shrugs x 3 sets
Olympic bar curls x 5 sets
Cambered bar curls x 3 sets
Preacher curls x 2 sets

[Adriftpanda]

Back

100 pull ups
Db row 4x6-10
Seated close grip row 4x8-10
Kb bent over rear delt flies 5x8
Plate loaded lat pull downs 5x10

Hit some preacher curls and Db curls

[Chainsaw13]

You guys intimidate and inspire me. A few more days to heal up and I'll be back at it.

[Adriftpanda]

Heal up Bob!

Greg, those pictures were gross

[bonjing]

My feet still look nicer than yours :r

[icehog3]

Hope Bob and Greg are 100% or better sooner than later! :D

ICT coming up shortly. :ze

Heal up Bob!

Greg, those pictures were gross

My feet still look nicer than yours :r

You both have monster feet that scare women and children. (It's OK, I do too).

[Adriftpanda]

My feet still look nicer than yours :r

I can cover my feet but you can’t cover that monsterous face of yours!

[Adriftpanda]

Chicken legs

Fronts 8x5 maybe more sets, stopped counting
Kb lunges of death 3x 50 yards
Single leg extensions 4x10

Had time so did some quick abs

[icehog3]

Greg has a sweet face, Huy, that was just mean. And Greg does not have chicken legs. ;) :r

Heavy chest yesterday:

Incline bench x 7 sets
Leverage vertical bench x 5 sets
Decline bench x 3 sets
Dips x 3 sets

Row day on deck.

[icehog3]

So I took the motorcycle to the gym like I do every dry day in the summer. Almost got hit by some young punk who decided to go straight from the left turn lane and whipped into my lane. Missed me by less than 6 inches hitting me sideways, closest I've ever had a car come to hitting me.

So my old job taught me about adrenaline and adrenaline dumps. Adrenaline can give you a temporary strength increase, while the adrenaline dump is exhausting.

Wasn't sure if I had already hit the dump stage when I got to he gym, but I had not. My bent over rows were the strongest they've been in a long time, getting 20 + reps with 225 and 10 with 285. By the time I was done with the 2nd set of my third exercise, the dump hit. I ended the workout right there, because the 11 sets I did were killer, and I knew any subsequent sets wouldn't be near as intense.

Bent over rows x 5 sets
T-bar rows x 4 sets
Cable rows x 2 sets

And I lived to see another workout <knocks on wood> .

[Adriftpanda]

Wow! Glad that shithole didn’t hit you.

Pushy pully day.

Kb swings 4x
Pendlay db row - incline db press 4x
Hammer strength press - single row machine 3x
Pull ups - single kb ohp 4x

Hit some quick bi-tri

[bonjing]

Gald you didn’t get run over Admiral.

[icehog3]

Thanks, Huy and Greg. I am not exaggerating when I say less than 6 inches. I just kept moving over and waiting for the contact. Someone watching over me again.

Good workout, Huy. :tu

How you feeling, Greg?

[icehog3]

Off/cheat day here. Heading to a microbrewery that serves lots of stouts and lots of varieties of street tacos. Lotsa carbs for tomorrow!

Anybody working out today, kick some butt. :tu

[Adriftpanda]

Ditto. Little chest day.

Donuts this am and probably some gluteness wonder later with the boys for our herf

[icehog3]

Street tacos were excellent, got my fill.

On line menu showed at least 5 different stouts, I was psyched. Got there, they had exactly none on tap. :mad:

Made due with a couple of their brown ales made with chiles and cocoa. Not bad, but not great. Best part was the chile bite on the backend. (phrasing).

[icehog3]

Shoulders and arms day. Heavy on everything.

Military press x 7 sets
Rear delt flyes x 4 sets
Cambered bar curls x 6 sets
Preacher curls x 4 sets
Dumbbell curls x 2 sets
Skullcrushers x 5 sets
Extensions x 3 sets

[Adriftpanda]

I’m sure they were good but were they tacos el gordo good? ;)

Heavy chicken legs

Squats 4x3
Pause squats 5x4
Kb step up 4x8
Plate loaded hacks - reverse hacks 4x8-10

[icehog3]

I’m sure they were good but were they tacos el gordo good? ;)



Negative! :r

[icehog3]

ICT. Heavy. Felt like I didn't do a lot of sets but they add up.

Incline press x 3 sets
*30 incline x 3 sets
Bench press x 3 sets
Decline bench x 4 sets
Flyes x 3 sets
Vertical bench x 3 sets

[Adriftpanda]

Ditto.

Flat db press 4x
Hammer strength plate loaded 4x
Standing Aaanold press 4x - KB oh walks 20 yards 4x
Cable presses - flies 3x

Hit some tris to finish off.

[Chainsaw13]

Back at it. Hit up chest and shoulders.

Flat dumbbell press
Incline dumbbell press
Dips, followed up by a set of push downs till failure. Hit the lower chest good.
Seated incline front delt raises
Seated side delt raises
Rear delt cable crossovers
Ab work with the suspension system

Talked with my trainer about adding 10-15lbs to get me up to the 205-210 range. Need to shake things up a bit with my training. :tu

[icehog3]

It's Chest Day for all of us, Huy and Bob! Nice training, Men! :ze

Greg? Chest day? :D

Hammer strength plate loaded 4x


Which one? We have 4, bench, incline, decline and wide bench.

[Adriftpanda]

Nice job, Bob. Welcome back!

I prefer the iso lateral (which is basically the bench). Don’t have the wide here, that would have been nice though.

[icehog3]

Nice job, Bob. Welcome back!

I prefer the iso lateral (which is basically the bench). Don’t have the wide here, that would have been nice though.

Yeah, it's a completely different range of motion and angle. My favorite here is the decline, followed by the wide chest. The incline one tend to focus too much on front delts.

[icehog3]

Repped out the first couple back exercises today, then heavy on the rest. Wish I was in Redondo, I could use a couple Jus Poke bowls right about now.

T-bar rows x 7 sets
Samson rows x 4 sets
Barbell rows x 6 sets
Barbell shrugs x 4 sets
Rear delt flyes x 4 sets
Wide cable rows x 4 sets

Sh!t, I did a lot of sets. :lr

[jdakine]

Howzit? Looks like he normal animals are still working out, good. It's been a while and I finally got my butt back into working out, well if you call it that. Been almost three months now and I have dropped 25 lbs. Started at 255 and now down to 230 and a new goal starts.

Keeping it light on the weights to prevent injury or trying too at least. The goal this time is not sizing up, but sizing down. on that note, have a great day.

[Adriftpanda]

We back on the same cycle or what ya dingbat

Deadys 4x5
Db rows 4x
Pull ups - reverse grip pull down 4x
Kb rear delt flies 4x

Hit some bis.

Good job Jay! Glad to see you back in the fold brotha.

[mosesbotbol]

Been sticking with my 2x a week trainer. Working out well. Transformed in 4 months. We are going to 1x a week through the summer as she goes the Cape for most of the week and I am more active on the bike to make the difference. My weight hasn't changed, but I am thinner and a lot stronger. A trainer is an expensive choice, but I firmly believe very few can achieve the same results going it alone. 2 hours a week total work out and I doubt most could get same results even at 4 hours a week (without a trainer).

[icehog3]

Huy, our periods must both be coming soon. :r

Jay, sounds like you're kicking some ass, Brother! Good for you, glad to hear this!

Moses, glad that you're having a lot of success!
2 hours a week total work out and I doubt most could get same results even at 4 hours a week (without a trainer).

Most perhaps, but this thread is full of beasts! :ze

I'm heading in for some light wheels, have a hockey game at 9:30 so leaving some gas for that.

[mosesbotbol]

Moses, glad that you're having a lot of success!

When I workout alone, I stick to the same old same exercises and routines. With a trainer, I do it all, especially stuff that I would not normally do.

Stacking & removing the weights is taken care of. Every ounce of energy is used to the actual lifting with little to no down time. The next bench or machine is ready to go and calibrated. So efficient.

[Adriftpanda]

Light legs... stop copying me.

Frontys 5x5
Pause fronts 3x5
Seated extensions 5x
Bulgarian split squats kb 3x

[icehog3]

Light legs... stop copying me.



I will not! You're my idol! :D

[Chainsaw13]

Are we all on the same cycle? Legs today for me.

Leg press
Seated leg extensions
Seated leg hamstring extensions
Seated Hip abductors
Seated hip adductors
Calf raises

[Chainsaw13]

When I workout alone, I stick to the same old same exercises and routines. With a trainer, I do it all, especially stuff that I would not normally do.

Stacking & removing the weights is taken care of. Every ounce of energy is used to the actual lifting with little to no down time. The next bench or machine is ready to go and calibrated. So efficient.

Same here. It's helpful for me as he has to think of new exercises to work around my strains, etc. but I've got a good memory for this stuff and incorporate when I workout by myself.

[mosesbotbol]

Same here. It's helpful for me as he has to think of new exercises to work around my strains, etc. but I've got a good memory for this stuff and incorporate when I workout by myself.

Just got back from a session. She kicked my ass... We did the sled with 140 lbs added. Pushing that sled will darn near explode your heart!

[icehog3]

Good work, Bob and Moses.

Decided to take an unscheduled day off today after we had a short bench at hockey late last night. I'll get some carbs in me and hit "push" exercises tomorrow.

[Adriftpanda]

Push pull day.

Basically upped hypertrophy day.

Have s good weekend fellas. Eat up and most of all enjoy time with family and friends

[icehog3]

You too, Huy. I am hoping to be in the gym tomorrow and Sunday.

[Chainsaw13]

Lots of pullies today.

Chin ups
Straight bar shrugs
Double arm rows
Wide grip rows
Hammer curls
Skull crushers
Tri extensions.

[icehog3]

Nice, Bob. :tu

Push day for me, trying to get the whole body in 2 days so I can take Monday off.

*30 inclines x 4 sets
Bench press x 3 sets
Flyes x 3 sets
Military press x 4 sets
Decline press x 3 sets
Leverage vertical bench x 3 sets
Skullcrushers x 3 sets
Tricep extensions x 4 sets

Back and wheels tomorrow, hopefully some bi's in there's anything left in the tank.

[icehog3]

High rep day today. I musta sweated 10+ pounds off.

Close grip T-bar rows x 5 sets
T-bar rows x 5 sets
Supinated grip cable rows x 4 sets
Leg press x 5 sets
Hamstring curls x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 4 sets
Dumbbell curls x 2 sets

[icehog3]

Chest again, on only 2 days rest I knew it would be a challenge. Kicked some ass and tore **** up.

Incline bench x 5 sets
Leverage vertical bench x 4 sets
Flyes x 3 sets
Precor incline x 3 sets
Decline bench x 3 sets

[Chainsaw13]

ICT and shoulders.

Incline dumbbell press
Cable press
Reverse push-ups till failure
Band delt raises
Dumbbell rear delt flys
Cable side delt raises

First time doing the reverse push-ups. Killer, but fun.

[jdakine]

Off today. Cardio and chest tomorrow after work.

[icehog3]

Good work, Bob! :tu

Have a good workout tomorrow, Jay!

[jdakine]

Good work, Bob! :tu

Have a good workout tomorrow, Jay!

Mahalo Tom!

A bad day at the gym is a good day, cause I was at the gym:tu

[icehog3]

A bad day at the gym is a good day, cause I was at the gym:tu

Truer words were never spoken, Jay! :D :tu

[icehog3]

Volume day for back. Lots reps at moderate weight. I was so gassed after the first exercise, I finished the rest on sheer stubbornness. :r

Bent over rows 225 x 6 sets x 18 reps
Cable pulldowns 200 x 4 sets x 18 reps
Chest supported T-bar rows 225 x 4 sets x 15 reps
Cable rows 225 x 3 sets x 15 reps
Dead hangs....longest one was just over 20 seconds, my grip strength was gone. :r

[Adriftpanda]

Short week.

Back today. Skipped deads bc I just didn’t want to spend 30-40 min

T bar row 6x
Seated wide grip row 5x
Plate loaded front pull downs 5x
Kb rear delt flies 4x

Hit some bis

Push day yesterday.

[icehog3]

Good stuff, Mr. Huy.

[Chainsaw13]

Back and arms today, agin with my trainer.

Wide grip lat pulldowns
Narrow grip low rows
Straight arm pullovers
Shrugs
Overhead tri extensions
Band tri extensions till exhaustion
Then some work by myself to see if I can stabilize my shoulders, take away some pain.

As I want to add about 10-15lbs, I need to eat more but having a hard time adding extra calories. Any tips? Switch from regular protein to a mass gainer? I feel like I'm still full most times from the previous meal when I should be eating again. Currently taking in around 2300 calories. Only want to get up to 2500-2600 right now.

[GreekGodX]

As I want to add about 10-15lbs, I need to eat more but having a hard time adding extra calories. Any tips? Switch from regular protein to a mass gainer? I feel like I'm still full most times from the previous meal when I should be eating again. Currently taking in around 2300 calories. Only want to get up to 2500-2600 right now.

Some easy ways are extra protein shake after a meal. Switching to higher fat milk. Couple extra scoops of almond butter in the morning or at night. That should get you to your number.

[icehog3]

Broke my leg Wednesday night playing hockey. Gonna be a while before I can work out again. I'm beyond frustrated already. No plea for sympathy or any bullshit, just wanted to let you guys know that I might be an even bigger prick than usual for a while. :D

[heyferg]

Broke my leg Wednesday night playing hockey. Gonna be a while before I can work out again. I'm beyond frustrated already. No plea for sympathy or any bullshit, just wanted to let you guys know that I might be an even bigger prick than usual for a while. :D

You have set the bar very high already! :D

OTOH, "Endeavor to perservere."

[icehog3]

You have set the bar very high already! :D

OTOH, "Endeavor to perservere."

:D Larry!


https://www.youtube.com/watch?v=hRX6hSGeZs4

[Chainsaw13]

Leg day!

Leg press, new PB on last set.
Leg extensions
Hamstring curls
Hip adductor
Hip abductors
Calf raises
Ab work
Shoulder stabilization work

[icehog3]

I am going to be working out vicariously through all of you the next couple months....so tear that chit up, Gentlemen! :tu

[GreekGodX]

Broke my leg Wednesday night playing hockey. Gonna be a while before I can work out again. I'm beyond frustrated already. No plea for sympathy or any bullshit, just wanted to let you guys know that I might be an even bigger prick than usual for a while. :D

Sorry to hear, Pops :( Hope you heal up quick and I’ll put some extra reps in for you.

[icehog3]

Sorry to hear, Pops :( Hope you heal up quick and I’ll put some extra reps in for you.

That's why I love ya, Son. :D

[Chainsaw13]

ICS? Started on my new program, less reps, more weight. Chest and shoulders. Had to modify a few things due to my right shoulder.

Incline dumbbell press
Flat bench dumbbell press (only got one set in due to shoulder)
Icarian press
Low cable chest raises
Dips
Shoulder press
Ez bar delt raises
Rear delt flys

[bonjing]

Dang, sorry to hear about the leg, Tom. Hope you heal up quick and no issues.

Back to the gym tonight after two weeks off -(P

[Adriftpanda]

Slacker. Good work, Bob.

Turkey leg day

Fronts 5x5
Kb box step up 4x
Bb stiff leg deads - leg extensions 4x

[Chainsaw13]

Had a quick chat with my trainer. Gonna split up my chest/shoulder workouts to lessen the strain on my shoulders. Good news is the stretching I've been doing is working. That and the ibuprofen. Lol.

Thinking back/arms tomorrow.

[bonjing]

Hit the gym last night, might be doing light weight to wake up the muscles again.

30 min on the elliptical, have some blisters on my right foot so kind of taking it easy.
Incline bb
flat bb press superset, wide, normal and close grips
laying overhead press
incline flys
flat bench flys
high cable press

squats
leg press
calf press
leg extensions.

[Adriftpanda]

Chesties

Flat bench pause 5x
Iso lat hammer strength press 5x
Flat db flies 4x
KB ohp 5x

Incline db overhead extensions 4x
Rope extensions 4x

[bonjing]

30min on the elliptical.

overhead press
ahnolds
side raises
front raises
bent over raises

wide grip cable pull downs
reveres narrow grip pull downs
close grip rows
high rows, machine

cleaned up the gym, wow what a mess it was.

[bonjing]

Another day,

30min on the elliptical
db curls
hammers
reverse ez bar
seated bb curls
seated bb raises

standing french
rope extensions
revers, neutral and normal high cable extensions

[Chainsaw13]

Back and arms today.

Pull-ups
One arm dumbbell rows
Wide grip lat pulldowns
Wide grip seated rows
Shrugs
Tri extensions
Hammer curls
More tri extensions
Band work on tris/bi's

[Chainsaw13]

ZZ Topped it this morning. Hit up the legs, plus a bit of abs.

Leg press. Had to cut it short due to knee pain. Might have to invest in a compression sleeve for it.
Leg extensions
Hamstring curls
Hip adductor
Hip abductors
Calf raises
Ab wheel

[bonjing]

Lost track of time Friday, so I said f it and goofed off all evening.

[icehog3]

I'm getting about ready to get depressed. :(

[Chainsaw13]

Chest day. Took Christos' lead and did extra sets/reps for the Admiral.

Incline barbell press
Icarian press
Dips
Plate press
Low chest flys

Funny how I struggle with the first rep on any chest set, but once I've done the concentric the rest of the set is no issue.

[bonjing]

I'm getting about ready to get depressed. :(

Getting restless?

couple more weeks for some poke!

[icehog3]

Getting restless?

couple more weeks for some poke!

Restless fo shizzle, Greg.

Doesn't look like my doc is going to let me get on a plane. I should know for sure on Friday. :(

[Adriftpanda]

It’s a leg not a body cast!

You better be there!

Legs today. Hit it extra hard for Tom

Squats 4x
Platz squats 4x
Kb box step ups 4x
Seated extensions 4x

[Adriftpanda]

Getting restless?

couple more weeks for some poke!

Can you buy me poke? Mason takes all my money

[icehog3]

It’s a leg not a body cast!

You better be there!



Doc is afraid of blood clots on a 5 hour flight in economy. I'll know for sure on Friday.

[jdakine]

Passed on the gym Sunday, to play golf. Been about 2 years since I have played. Was able to get 13K plus steps in. Gym after work tonight, cardio and chest.

[icehog3]

Passed on the gym Sunday, to play golf. Been about 2 years since I have played. Was able to get 13K plus steps in. Gym after work tonight, cardio and chest.

Better 13K steps than 13K strokes, Jay! :D

Keep hitting it hard, I am living vicariously through you guys for the summer! :ze

[jdakine]

Better 13K steps than 13K strokes, Jay! :D

Keep hitting it hard, I am living vicariously through you guys for the summer! :ze

LOL, For sure"...

Gym tonight 40 minutes cardio,

Flat dB press 4 sets up, 3 sets down
Incline dB press three sets up, 2 sets down
Tri dB over/behind head 4 sets
Cable pull downs 5 sets
Knee raises abs

[bonjing]

Doc is afraid of blood clots on a 5 hour flight in economy. I'll know for sure on Friday.


Oh, not good. Just take care of yourself, I won't let Huy have your share of the poke.

[icehog3]

Oh, not good. Just take care of yourself, I won't let Huy have your share of the poke.

Just another reason I love you, Greg. :D

[jdakine]

Oh, not good. Just take care of yourself, I won't let Huy have your share of the poke.

More for you and me:D As long as we beat Gabe to the poke;)

[Adriftpanda]

Some quick push.

Flat pause bench 3x
Seated db ohp 4x
Plate loaded incline machine 4x

Hit a couple tris

[icehog3]

64 stair dips on crutches. :D

[Chainsaw13]

Back and arms

Chin ups.
One arm rows
Straight arm lat pulldowns
Combo row/planks. Fun balancing the off hand on a round dumbbell.
Overhead tri extensions
Tri pushdowns until failure.

[bonjing]

More for you and me:D As long as we beat Gabe to the poke;)

:tu

64 stair dips on crutches. :D

That's a lot of stairs!

If you get the OK, and you need a chauffeur, I have the suv, hopefully you'll fit a little bit better :D

30 min on the elliptical.

1min jump rope
db bench
1min jump rope
incline db bench
1min jump rope
laying overhead raises
1min jump rope
high cable press
1min jump rope
flat flys
1min jump rope
incline flys

squats
leg press
calf press

about half way through the routine I was wondering why my body isn't responding, realized yesterday wasn't Monday, my chest day. Good to mix it up everyonce in a while :)

[icehog3]

Thanks, Greg, bigger vehicles are definitely a plus right now. :)

Good work by you and Bob, staying motivated and hopefully I can be back in the gym by late July or early August.

[Adriftpanda]

Pull day. My back is shot.

Deadys 4x
Db row 5x
Hi row plate loaded machine 6x
Close grip pull down - reverse pull down 4x

Hit some curls for gurls

[bonjing]

1 hour on the elliptical

Attempted 1min jump rope between sets, attempted :na

Wide grip pull downs
Jump rope
Narrow grip pull downs
Jump rope
Reverse narrow grip pull downs
Jump rope
Cable rows
Jump rope
High rows machine
Jump rope
Shrugs

Standing military press
Jump rope
Arnold’s
Db raises
Db side raises
Bent over raises

[icehog3]

Good stuff, Greg. :tu

[Chainsaw13]

What's your guys thought on the shoes designed for squats? Thinking as I go up in weight on those might be worth picking up a pair.

[Chainsaw13]

I've got legs, and I know how to abuse them.

Leg press
Weighted box step ups
Leg extensions
Hamstring curls
Hip adductors
Hip abductors
Calf raises
Stair climber

My legs were quivering while trying to take a piss afterwards. Lol.

[Adriftpanda]

What's your guys thought on the shoes designed for squats? Thinking as I go up in weight on those might be worth picking up a pair.

Good work today!

I use adidas adipower. They are olympic lifting shoes. Only use them for squats.

But to be honest chucks work fine too. Anything that are flat. No running shoes or shoes with lots of ridges on the bottom.

Took today off to spend time with the family.

[Chainsaw13]

Thanks Huy. I'm going to pick up a set of something.

[Chainsaw13]

Found a 30% off coupon on Groupon. Got a pair of Adidas PowerLift 3.1's coming. $68 shipped.

[Chainsaw13]

ICS

Incline dumbbell press
Icarian press w/bands
Push-ups w/bands
Low chest cable flys
Tri extensions w/Smith machine
Tri pushdowns

Not my best workout, but I gutted it out.

[bonjing]

No cardio last night. Water consumption is way down, I might be getting low on liquids, heavy sweating followed by headaches after the last two sessions. So, just weights.

Mid weight higher reps last night with some jump ropes between sets.

incline curls
standing curls
hammers
ez bar reverse
seated bb curls
seated bent arm raises

standing overhead press
standing french press
rope extensions
tri extension, palm up, down and neutral
close grip bench

squats

[icehog3]

Killin' it, Bob and Greg!

Do one rep for the Hogger. :r

[bonjing]

I walked up Powell St from Union Square, all the way up to the Fairmont Hotel, to a damn cigar shop that was closed.

[Chainsaw13]

No weights today. Started training for a sprint duathlon. Ran 1.5 miles, biked 6, ran 1 mile. So basically half a sprint.

[bonjing]

Good work, Bob.

30 min on the elliptical
1min jump rope between sets again. I’m starting to realize I have no jump rope skill lol.

Chest
B.B. bench wide 4x15
Bb bench normal 4x10
B.B. narrow 4x5
Flat flys 4 13
Incline flys 4x10
Incline dB 4x12
High cable press 4x13
High cable flys 4x10

Squats 5x12

[icehog3]

Lots more crutch assisted stair "dips" today. :r

[bonjing]

Whenever I’m on crutches, seems like every few years :r, scares the poop outta me. I just keep imagining that I’m going to a header from the top of stairs :tf

So be careful on those stairs.

[icehog3]

Whenever I’m on crutches, seems like every few years :r, scares the poop outta me. I just keep imagining that I’m going to a header from the top of stairs :tf

So be careful on those stairs.

I have some nervous moments, especially going up, Greg. Feel like if I don't lean overly forward, I'm gonna fall back. Been on them three weeks now without a spill, hope to keep my record perfect. :r

[Chainsaw13]

Three weeks already Tom? How much longer do you think you'll need them?

[icehog3]

Three weeks already Tom? How much longer do you think you'll need them?

The surgery was 2 weeks ago, and the doc said no weight bearing for at least 6-8 weeks. He likes the way it's healing so far though, so I am praying for the 6, Bob. :D

[Adriftpanda]

Didn’t have time yesterday for legs...

Squats 5x3

Flat pause bench 4x3

Kb step up 4x
Plate loaded incline press 4x
Seated Arnold db 4x

Hit some tris

[Chainsaw13]

To borrow from ZZ Top, "I got legs and and know how to abuse them".

Worked with my trainer today. Corrected some of my form issues that hopefully will stop my knee from hurting so much. Wanted to do squats since my back is feeling better, but some guys had the rack tied up.

Leg press
Single leg hamstring curls with the physio ball
Dumbbell step ups
Goblet squats
Hip adductors
Adductor stretches
Ab work

[icehog3]

Keep up the great work, Guys, make me work hard to catch back up when I'm back on my feet. :tu

[Adriftpanda]

Quick back day.

V grip landmine row 5x
Pull ups 8x
Plate loaded hi row 4x
Wide grip pull down 4x

Bb curl 5x

[bonjing]

30min on the elliptical

lower back and knees are kind of sore.

pulld owns
close grip pull dons
reverse grip pull downs
v bar pull downs
cable rows

incline curls
standing curls
hammer curls
seated bb curls
seated bent arm raises

[Adriftpanda]

:DI thought you bought some knee pads after last time.

[Chainsaw13]

Back and arms today.

One arm dumbbell rows
Pull-ups
Wide grip pulldowns
Narrow grip rows
Shrugs
Straight bar tri pushdowns
Hammer curls
Tri extensions
Ez bar curls. Only managed one set. The tendinitis wouldn't let me get any more done.

The callouses on my hands look like white jelly beans. Lol

[Adriftpanda]

Upper day.

Flat pause bench 5x
Pendlay bb row 5x

Plate loaded machine press 4x
V grip pull down 4x

Seated machine row 4x
Seated ohp 4x

Also super set arms.

[bonjing]

Too hot in the gym last night. 1hour on the elliptical and I was spent. Did some in swings and called it.

[Chainsaw13]

Too hot in the gym last night. 1hour on the elliptical and I was spent. Did some in swings and called it.

You must be working out at the same gym as me. 2 of the 3 AC units are down. :fp

[icehog3]

And then the depression set in….. :(

[bonjing]

You must be working out at the same gym as me. 2 of the 3 AC units are down. :fp

I usually don't mind. No matter the weather I'm always in sweats pants and a hoodie. That's my comfort zone, if anything is missing, my workout feels off. I'm hella mental. But there was not even a breeze from the windows.

Even when I did the physical for Alameda SO, it was supposed to 100deg that day, instructor told me, boy you better start getting undressed cuz I ain't picking you're big azz up if you collapse. :r.

And then the depression set in….. :(

To channel Dic, you need to masturbate more.

[icehog3]

To channel Dic, you need to masturbate more.

Thank goodness Amazon has the 55 gallon drums of lotion on Prime. :D

[Chainsaw13]

Short sweet chest day.

Incline dumbbell press
Flat bench press
Dips
Push-ups

I'll learn that the extra 15 mins drive to my normal gym is better than putting up with the crappy equipment at the one close to me.

Watched one guy doing bicep curls with a straight bar and some weight. Look d like he was in a rocking chair, With all the movement he was doing. Not controlling at all in the eccentric, and not fully extending his arms at the bottom.

[Adriftpanda]

Leg yesterday. Squats and more squats. Didn’t go too heavy as I don’t want to be walking like a crippled this weekend.

Press today. Felt okay, took 120db for a ride today, felt pretty smooth.

Ohp 3x
Flat db press 3x
Plate loaded hammer strength press 5x
Db side delt raise 6x
Dips 3x

Hit some quick tris but didn’t want to overdue it since I was a bit gassed.

[icehog3]

Thanks for the inspiration, Huy and Bob.

My arms are getting smaller, my chest is getting flatter and my belly is getting bigger. I don't even wanna talk about my right leg. :hn

Hoping to be back in the gym by the last week of July.

[bonjing]

Been lazy for updates.

Mon.
1hr on the elliptical
db flat bench x3
bb flat bench 1-2 rep x2
incline bb press
high cable press

squats
weighted chains stairs x 10

Tue
30min on the elliptical
standing overhead press
Arnolds
db flys
db front raises
db bent over raises

wide grip pull downs
v bar rows
machine high rows
shrugs
dead lift
good mornings

[Adriftpanda]

Nice job Greg. Always impressed with your cardio.

Back day. I did abs on Monday and my core is shredded. I feel like someone stretched my body. Hard to do certain things today.

Db Pendlay rows 5x
Seated wide grip row 5x
Roc it pull down machine 6x

Hit some bis and hooped with the young ins for a game.

[Chainsaw13]

Tomorrow is back day for me. I keep seeing you guys mention the Pendlay rows. Looked em up. Going to try tomorrow as I've never done them.

[icehog3]

Got tired reading Greg's post. Got fat doing everything (as in "nothing") else. :r

[bonjing]

no cardio last night, foot is really sore :na

warmed up with some medicine ball squat throw the ball into the air move.

incline db curls
preacher curls
hammer curls
seated bb curls
seated bb bent arm raises
reverse ez bar

standing french press
rope tri extension
palm down extension
palm up tri extension
neutral grip tri extension
close grip bench

cleaned up the gym, again. I think it's the new cross country coach making a mess in the gym :gary

[Adriftpanda]

Wheelies.

Fronts 5x
Platz front 4x
Kb lunges - box jumps 4x

Mi legs done.

One more quick training and then I get to hang with my boys at socal 19

[Chainsaw13]

Back and arms today. Made up for missing yesterday.

Wide grip lat pulldowns
Wide grip rows
Single arm dumbbell rows
Straight arm lat pulldowns
Shrugs
Tri pushdowns/overhead extensions superset
Ez bar preacher curls
Tried hammer curls but my tendinitis wasn't having it.

Finally saw my nitric oxide (1st Phorm Alphasurge) doing its job. Had veins popping that I've never seen before.

[Chainsaw13]

Was supposed to workout this morning, but lack of sleep diverted those plans. Finally drug my butt there 12 hours later. Worked out the wheels.

Squats (new PB on weight)
Leg extensions
Hamstring curls
Calf raises
Ab machine, leg lift supersets

Got to try out my new lifting shoes. Really helped on the squats

[GreekGodX]

Quick gym day

Superset 3 sets
20 Deadlifts at 275
100m single arm axel carries. Rest 2 min

Biceps
Standing curls 5 sec negatives 4x6
Chin-ups 3 sets each to failure
Pinwheel curls 3x10
Seated preacher curls 3x8

[icehog3]

Took off the boot (had the cast removed Friday). My right calf looks about 1/2 the size of my left, and when I squeeze it, it's just a little bag of mush. Now I'm getting aggravated, I need to get this sh!t off and get back in the gym. :mad:

[bonjing]

Took off the boot (had the cast removed Friday). My right calf looks about 1/2 the size of my left, and when I squeeze it, it's just a little bag of mush. Now I'm getting aggravated, I need to get this sh!t off and get back in the gym. :mad:

So quick from what it was to what it is now ;s Hope the healing is coming along, Sir.

I don't want to go back to the gym or work, I just want to SoCal all day erry day!

[icehog3]

I would probably be less depressed if I had gone to SoCal, Greg! :tu

Unless Huy made fun of my calf, that is. :r

[bonjing]

I would probably be less depressed if I had gone to SoCal, Greg! :tu

Unless Huy made fun of my calf, that is. :r


As much as Huy works on his legs, his calves are lacking :r

[icehog3]

As much as Huy works on his legs, his calves are lacking :r

Funny, my legs were always my biggest body part until I started playing hockey 4 days a week at age 30. :r

[Adriftpanda]

As much as Huy works on his legs, his calves are lacking :r

They are rather smaller. Team no calves

Last 2 days have been 30-40 min training only. :(

Monday -
squats 6x
Stiff leg deads 6x

Today -
Flat pause 5x
Hammer strength press 4x
Kb Arnold 4x

[GreekGodX]

They are rather smaller. Team no calves



We should get shirts made!

[icehog3]

We should get shirts made!

You might have some huge calves after rickshawing me around Vin's in a couple weeks. ;) :r

[bonjing]

You might have some huge calves after rickshawing me around Vin's in a couple weeks. ;) :r

Isn't that Huy's job.

30 min on the elliptical is all I could muster up. Trying to take deep breathes while coughing up lung sucks.

[Adriftpanda]

Another quick day yesterday.

Pendlay rows 5x
Db rows 4x
Pull ups 3x

Hit some db curls and reverse bb curls

[icehog3]

Isn't that Huy's job.

30 min on the elliptical is all I could muster up. Trying to take deep breathes while coughing up lung sucks.

West coast, Huy.

East coast, Son.

Midwest, seeking applicants. :D

[Adriftpanda]

You!

Last day of training before taking off tonight up north.

Legs and chest.

Squats 5x
Bb box step ups 4x

Incline db 5x
Seated cable press - flies 4x

Bb curl - close grip bench 4x
Db curl hammer - reverse grip press down 4x

[bonjing]

Left my keys at home, no gym tonight.

[icehog3]

How the hell could I do that, Huy? :confused: :lr

Good workout too.

Greg, just kick down that door, you're a big man. ;) :D

[bonjing]

How the hell could I do that, Huy? :confused: :lr

Good workout too.

Greg, just kick down that door, you're a big man. ;) :D

Last time I broke a door down they 'joked' I was going to get the bill :na didn't break it on purpose, just put too much shoulder into a stuck door.

Gotta make up for lost days.

1.5 hours on the elliptical varying intensity

bb bench 4x12
Squats 4x12
Calf press 4x25
Standing ohp 4x10
Close grip bench 4x10
db curls 4x10

[Chainsaw13]

Forgot to post my chest/shoulder workout Tuesday. Forgot what all I did. Moved lots of weight.

No workouts since as I was hanging st my friends cottage. Did get a couple 3+ mile runs in. Now that I have my new bike carrier, gonna hit up the state parks for a few miles.

[icehog3]

icehog jealous. :D

[Chainsaw13]

Back and arms today.

Wide grip lat pulldowns
Wide grip rows
ISO lateral high rows
Single arm dumbbell rows
Shrugs
Tricep pushdowns
Alternating hammer curls
Ez bar skull crushers

Wish the tendonitis in my right elbow would go away so I can hit the biceps harder.

[bonjing]

1hr on the elliptical

db flat bench
incline bb
laying over head extensions
flat flys
incline flys
high cable decline press
high cable flys

squats
calf press
body weight step ups
weighted stairs

[icehog3]

Good stuff, Greg!

Hoping to start walking (in the boot) Friday.

[Chainsaw13]

Das boot!

[icehog3]

Das boot!

Jawohl! :salute:

[bonjing]

Good stuff, Greg!

Hoping to start walking (in the boot) Friday.

Great news!

[Chainsaw13]

Killed my legs (and a little bit of my soul) today.

BB Squats
Goblet squats
Dumbbell lunges
Hamstring curls
Single leg calf raises
Some ab work too

Thought I had enough juice for today, but almost passed out a few times. Lol.

Tried my trainers knee sleeves also, hoping it would help with the knee pain on the squats. Nope.

[bonjing]

1hr on the elliptical

standing overhead press
arnolds...


Gassed, nothing left last night.

[Adriftpanda]

Sounds like an epic day, Bob.

Sorry, been training but forgot to log.

Back today. Felt real nice.

Pendlay bb row 5x
Pendlay db row 5x (yeah not sure why I did these but I love the stretch I get on my lats)
Pull ups - wide grip pull downs 4x
T bar row 4x (standing a little more upright)

Hit a couple bis.

Bob, curious to what knee sleeves you tried. Not all knee sleeves are the same but then again knee sleeves will not be the cure to your knee pains.

[Chainsaw13]

Bob, curious to what knee sleeves you tried. Not all knee sleeves are the same but then again knee sleeves will not be the cure to your knee pains.

I'll have to look when I get home.

Any advice on overcoming the knee pain? When I start to get to the heavier weight sets (heavy for me anyway), it's the right knee cap that starts hurting.

[Adriftpanda]

I wish I had sound advice for that. For me, it was consistency with my routine (warm up, dynamic stretches, slowly working up to my working set) that helped me.

I don’t use knee sleeves but own a pair. I have SBD sleeves. They are pretty legit.

[icehog3]

Took my first shower in 43 days today.

I think I came.

[bonjing]

Took my first shower in 43 days today.

I think I came.

:sw:lr Your sleep schedule all messed up yet?

Didn't do squat last night, went home and went to bed around 7pm :D

[icehog3]

:sw:lr Your sleep schedule all messed up yet?

Didn't do squat last night, went home and went to bed around 7pm :D

Actually better the last week or so, Greg, before that I was up 'til 2 or 3 every night.

Maybe instead of not doing squat, you should do some squats. :D

[bonjing]

Actually better the last week or so, Greg, before that I was up 'til 2 or 3 every night.

Maybe instead of not doing squat, you should do some squats. :D

Made up for it during lunch break. Walked a mile.

Side raises
front raise
bent over rear delt

machine high rows
wide grip pull downs

3sets of complexes

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Kind of like this lunch workout. But no fun sitting in the office sweaty :rolleyes:

[icehog3]

BOOM goes the Gregamite! :D

[Chainsaw13]

Chest and shoulders today. Guess you could say I had an off day. Struggled thru the entire workout. Lack of food will do that to ya.

Dips
Dumbbell flat bench press
Ez bar shoulder raises
Land mine presses
Push-ups with band till failure
Battle ropes till failure.

[Adriftpanda]

Gonna be a short week of training, just 3 days bc I’ll be going on a short vacay.

Legs today

Squats 5x
Bulgarian split squats 5x
Farmers walk using trap bar 3x
Good mornings on hacksquat machine 4x

[icehog3]

Looks like I'll be back in the gym July 31st. :D

[Adriftpanda]

Very nice!

[Chainsaw13]

Looks like I'll be back in the gym July 31st. :D

:wo :wo

[icehog3]

:wo :wo

Thanks, Bob. I'm psyched! :banger

[Chainsaw13]

HIIT day today. And to think I pay for this stuff. :D

Walking lunges, across the parking lot. Lol
Kettle bell
Inch worms, left a nice trail of sweat on that one
Med ball slams, followed up by mountain climbers, then thrusters and then burpees
Jumping squats followed up with push-ups off, getting hands off the ground
Exercise bike, low intensity with a few balls out 30 sec intervals

[icehog3]

Good work, Bob. :tu

[icehog3]

Second day of PT for me today. She thought I did good yesterday, so she doubled up on the difficulty and duration. She also made me ride the bike....I told her the reason I play on 3 hockey teams is so I didn't need to do any cardio. She laughed and told me to get to pedalin'.... :r

https://i.imgur.com/ilSO4Sg.jpg

[Adriftpanda]

I hope she’s as cute as that frenchie!

Push yesterday.

Pull today.

Vacay today :)

[icehog3]

Keep working, Huy. :tu

3rd day of PT, she pushed harder (phrasing) but I wasn't nearly as tired after.
No PT again 'til Tuesday as I'll be in Beantown.

[Chainsaw13]

Nice workout today.

Lat pulldowns
One arm dumbbell rows
Wide drip seated rows
Low back extensions
Face pulls
Shrugs
Ez bar skull crushers
Hammer curls
Tri rope extensions
Kettle bell
Med ball slam/mountain climbers

[Chainsaw13]

Think I found the issue with my knees. Super tight quads. Went to get a massage yesterday and the masseur couldn't believe how tight they were. Worked them out some, but I have a lot of stretching ahead of me.

[Adriftpanda]

After 4 days off. Hit legs harder.

Squats 4x
Bulgarian kb split squats 4x
Lying leg curls 3x
Extensions 4x

[Chainsaw13]

Short and sweet chest/shoulders today. Asked my trainer to work with me on a stretching program. Try and loosen up these old muscles.

Machine press
Incline dumbbell press
Dips
Overhead dumbbell press
Rear delt flys

[Adriftpanda]

Same!

Pause presses 5x
Wide hammer presses 5x
Seated db ohp 5x
Seated cable flies 5x

Dips 4x
Bb skullcrushers 4x

[Adriftpanda]

Back day. Good day.

T bar row 5x
Seated plate loaded rows 5x
Wide pull downs 4x
Db pullovers 4x

Finished off with some incline db curls and reverse bb curls

[icehog3]

Hard to even look here right now I'm such a lump of chit. Hoping I can start pumping next week.

[GreekGodX]

Think I found the issue with my knees. Super tight quads. Went to get a massage yesterday and the masseur couldn't believe how tight they were. Worked them out some, but I have a lot of stretching ahead of me.

Yea I tell them I’m really tight in my quads too. Especially my upper quads. Yea you are almost there. Juuuust a little bit higher :D

[Chainsaw13]

Back and arms. A little bit of HIIT and some stretching.

Lat pulldowns
Seated wide grip row
One arm dumbbell rows
Shrugs
Tri extensions
Hammer curls
Skull crushers
Med ball slams/mountain climbers

[bonjing]

Been out for a while. Back has been hurting since SoCal. Went to do some arnolds and somehow tweaked it even more. Doesn't feel to bad when I walk, but trying to sleep is a bit of a chore.


So Tom, did you go against Dr's orders and jump into the gym early?

[icehog3]

Been out for a while. Back has been hurting since SoCal. Went to do some arnolds and somehow tweaked it even more. Doesn't feel to bad when I walk, but trying to sleep is a bit of a chore.


So Tom, did you go against Dr's orders and jump into the gym early?

Sorry you're tweaked, Greg, that blows.

Nope....today was first day back, with the doc's blessing. Only cleared to do seated and prone upper body stuff for now, hopefully standing exercises and legs within a week or two.

Flat bench x 4 sets
Cable rows x 4 sets
Preacher curls x 4 sets
Tricep extensions x 4 sets
Dead hangs

[Chainsaw13]

Sorry you're tweaked, Greg, that blows.

Nope....today was first day back, with the doc's blessing. Only cleared to do seated and prone upper body stuff for now, hopefully standing exercises and legs within a week or two.

Flat bench x 4 sets
Cable rows x 4 sets
Preacher curls x 4 sets
Tricep extensions x 4 sets
Dead hangs

:noon:noon:noon

[icehog3]

:noon:noon:noon

That was exactly what I was doing, Bob. And it looked pretty funny in the prone position. ;) :r

[Adriftpanda]

Glad you’re back!

Sorry been lazy and out of it so haven’t posted.

Push day today at a brand new gym.

[bonjing]

Happy to hear your back at it Tom!

[icehog3]

Thanks Huy and Greg!

Another short day trying to get back some rhythm. Hoping the Doc clears me for legs soon, hit upper body again for a quick workout.

Incline bench x 4
Bent Over Rows x 5
Cambered bar curls x 3
Skullcrushers x 3
Dead hangs

Back in Saturday or Sunday depending how I feel.

[Adriftpanda]

Back day. Shirt but efficient

Single db Pendlay row 6x
Front lat pull down machine 5x
Seated v grip row - db pull overs 4x

Hit bis.

Tweaked my back taking a dump. Don’t know how but I did

[icehog3]

Stop taking humungo dumps, Huy! :D

[Adriftpanda]

It wasn’t as bad as I thought. Able to do legs today... lighter though.

Front 4x
Kb box step up 4x
Kb single db stiff deads 3x

Hit some shoulders too

[icehog3]

Good job, Huy. :ze

Took 2 days off this time since I've been hitting all upper body. Back in tomorrow, hopefully cleared to do legs on the 9th.

[Adriftpanda]

Going to take the weights down a notch for the next month or so. Only going about 75-80%. I just feel like my body is taking a beating lately.

Squats 5x6
Platz hacks 7x
Bb stiff deads 5x

Hit some abs too.

[bonjing]

Went for a walk around the neighborhood with Marie. Nothing much maybe an hour or so. Marie said that she was tired after the walk; I said how the hell are you tired after just 1 hour, you shopped for over 6 hours straight and you weren't tired :gary.

Back is paying for it this morning though :hn

[icehog3]

Lucky it's your back on not your noggin with a frying pan, Greg. ;) :r

Upper body today, skipped shoulders

T-bar rows x 3 sets
Barbell rows x 4 sets
Bench press x 3 sets
Vertical bench x 3 sets
Preacher curls x 3 sets
Skullcrushers x 3 sets
Tri extensions x 2 sets
Dead hangs

[Chainsaw13]

Back at it after a week and a half off. Trainer killed my legs. Standing in line afterwards to order dinner and my legs were shaking.

Banded squats
Single leg suspension lunges
Hamstring curls
Suspension hamstring/hip thrust combo
Calf raises

[bonjing]

How's the leg holding up, Admiral? When can you hit the ice again?

[icehog3]

Nice job, Bob!

Leg gets stronger every day, Greg. It hasn't caused any issues yet at the gym, but the only legs I've done is some light presses. Hoping Doc gives the ok to train legs completely on Friday.

Skating is more of a "play it by ear" scenario now. The limited range of motion only impacts me slightly for walking and lifting...skating will be a problem until it's much more flexible in the ankle. I'm hoping to be skating by October 1, but again, just need to wait and see.

[Adriftpanda]

Back day. Strong day. Trying to keep up with this old timer today was fun.

Deadys 4x
Db single Pendlay rows 4x
Wide grip pull downs - machine rows 4x

Hit some quick bis before I left. Machine preachers and Db curls

[Adriftpanda]

Trying to find a good pair of pants is hard for me lol.

Legs tomorrow. Can’t wait...

[icehog3]

OK, couldn't wait for the Doc's ok. 5 sets of relatively heavy leg presses. I'm a bad boy.

[Chainsaw13]

OK, couldn't wait for the Doc's ok. 5 sets of relatively heavy leg presses. I'm a bad boy.

I'm telling. :D

Why is it I hurt more/longer after I train with my trainer? I feel like I do as much or more myself. Leg day was Tuesday and I'm still sore as hell.

[icehog3]

I'm telling. :D

Yeah, he probably knows me well enough anyway. :r I go see him tomorrow.

Why is it I hurt more/longer after I train with my trainer? I feel like I do as much or more myself. Leg day was Tuesday and I'm still sore as hell.

Must be something to it. :confused:

[Adriftpanda]

More exercises? More reps/sets/intensity/rest frequency

Being sore from training doesn’t always equate to having a great workout (I know you didn’t it was). I hear this far too often at work or even at the gym.

Leggys

Fronts 4x
Platz hacks (I love this machine) 4x
Walking body weight lunges x 200 yards
Box steps ups - single leg step downs 4x

[icehog3]

Nice work, Huy.

My quads were super sore after the leg presses Wednesday. So I went heavier today. :r Only did 4 sets though, that's still a lot after 10 weeks on nothing.

[Chainsaw13]

Toms got legs and he knows how to abuse them. Nice work Admiral. :tu

[icehog3]

Toms got legs and he knows how to abuse them. Nice work Admiral. :tu

:lr

Thanks Bob!

[Adriftpanda]

Finished the week with some hypertrophy upper

Db flat neutral presses - seated v grip rows 4x
Plate loaded front pull downs - seated bb press 4x
Bb upright row - kb side delt raise 3x

Seated db curls - db over head extensions 5x

[icehog3]

Bench press x 4 sets
Vertical bench x 4 sets
Wide pulldowns x 3 sets
Barbell rows x 4 sets
Cambered bar curls x 3 sets
Skullcrushers x 3 sets
Tricep extensions x 2 sets

[Chainsaw13]

Nice work Tom.

Incline press
Overhead press
Seated high face pulls
Cable crossovers
Plate front raise
Suspension push-ups

[icehog3]

Nice job, Bob. :tu

One more leg workout before Shack, maybe through in some hammie curls if the leg feels ok with it.

[icehog3]

Nice job, Bob. :tu

One more leg workout before Shack, maybe through in some hammie curls if the leg feels ok with it.

Last upper body workout before Shack.

Incline bench x 2 sets
30* incline x 1 set
V-bar rows x 3 sets
Decline bench x 2 sets
Cable rows x 2 sets
Wide grip pulldowns x 1 set
Cambered bar curls x 3 sets
French press x 3 sets
Preacher curls x 3 sets
Tricep extensions x 2 sets

Next day back in the gym is next Monday. Tear it up this week, Huy, Bob, Greg and all.

[Adriftpanda]

Legs today. Not too heavy but enough.

Squats 5x
Kb box step ups 4x
Stiff leg db deads - Bulgarian split squats 4x

Did some abs to cap it off. Time to rest these babies. Bed time!

[bonjing]

Can't wait to jump back in the mix. Picked up a 15lb kettle bell, all hell broke lose on my back :bh

[Adriftpanda]

Press day. Shirt but sweet.

Incline bb 4x
Flat db neautral 4x
Dips - flys 4x
Standing Arnold db 4x
Side delt raise machine 5x 2xfailure

Some quicks tris - followed by Vietnamese sandwich

[Chainsaw13]

Back and a bit of arms. 2/3 way thru I strained a lower right ab. Hopefully that's all it is.

Wide grip seated rows
Wide grip lat pulldowns
One arm dumbbell rows
Shrugs
Straight bar tri pushdowns (that's where the fun started)

[bonjing]

followed by Vietnamese sandwich

Wouldn't that be just a sandwich for you? :r

Dude, we have "cafe Bunn Mi" They have a crispy duck banh mi, oh sooo goood! Crispy outside juicy inside.

[Chainsaw13]

Leg day with the trainer. Oh he loves to bring me pain.

Leg press, double drop sets
Goblet squats, double drop sets
Hamstring suspension curls
Calf raises, three different feet positions.

[Chainsaw13]

Forgot to post my Saturday morning workout. Lots of chest/shoulder work. Took a couple days off to rest up. Gonna hit it hard tomorrow.

[icehog3]

Thanks for hitting it hard for all of us, Guys!

PT today, back in the gym tomorrow. I'll try a split routine now that me ankle is around 75%.

[Chainsaw13]

Back and Arms

Narrow grip reverse lat pulldowns
Narrow grip low cable rows
Assisted neutral grip pull ups
Wide grip straight arm lat pulldowns
Weighted tri dips
Ez bar 7-7-7 curls

[icehog3]

Nice work, Bob! :tu

Ended up hitting legs after PT yesterday, leg presses, leg curls and calf raises.

Heading in for ICW shortly.

[Adriftpanda]

IBD

Deadys 3x
Seated row 6x
Pendlay DB row 4x
Machine pull down 5x

[icehog3]

Hit bench from 4 angles, some vertical bench and some flyes for chest yesterday. Finished off with some tris.

Heading in for back and bis shortly. Looks like Huy and I are on the same cycle again. :r

[Adriftpanda]

I’m late this month...

Just a unmovtivated leg day. Kept it light.

Squats 4x
Hack squats 5x
Box step up 3x
Seated extensions 3x
Lying curls 3x

[icehog3]

Listening to your body is good, Huy. Unless you have uncontrollable flatulence.

Barbell rows x 4 sets
T-bar rows x 4 sets
Wide pulldowns x 3 sets
Cable rows x 3 sets
Wide Olympic bar rows x 2 sets
Dumbbell curls x 2 sets
Preacher curls x 3 sets
Cambered bar curls x 4 sets

Leg day tomorrow, then teaching in the afternoon. I just know imma bust out in a sweat in class. :r

[Chainsaw13]

I’m late this month...


Someone kill the rabbit? :r

ILD. Felt strong so went heavy (for me)

Leg press
Seated extensions
Hamstring curls
Hip adductors
Calf raises

[icehog3]

Good work, Bob!

Heading in for wheel day myself.

[Adriftpanda]

Just a overall unmotivated week.

Glad it’s over.

Upper body hypertrophy day.

Incline db - db rows
Plate loaded presses - cable pull downs
Kb ohp - bb upright rows

[icehog3]

Hope you're motivation returns next week, Huy.

Leg day, still kept it simple. 6 sets of leg presses, heavier than last time, and some calf raises. Looking to add more hammie work next week.

Off tomorrow. Back for ICS on Sunday.

[Chainsaw13]

Not much motivation today, but drug my butt to the gym.

Icarian press
Incline press
Dips
Plate press
Arnold's
Ez upright rows
Rear delt flys

[icehog3]

Not much motivation today, but drug my butt to the gym.



Those can be the days that count, Bob. :tu

ICS comin' up. :ze

[Chainsaw13]

All cardio today. Been slacking on it.

3.7 miles on treadmill, walk/run
20 mins of HIIT

Need to get back to running more often. The lack of doing it and the added weight I've put on has taken its toll.

[icehog3]

Tell me about it, Bob. :hn

Incline bench x 3 sets
30* incline x 3 sets
Vertical bench x 4 sets
Flyes x 3 sets
Decline bench x 3 sets
Ab work
Skullcrushers x 3 sets
Tricep extensions x 3 sets

[Adriftpanda]

Car was broken into last night. Stole my wallet. So I wasn’t particularly happy.

Didn’t think today’s training would go well but I got out of my funk and had a good leg day.

Squats 5x
Plate loaded front hack squats 4x
Kb box step ups 3x
Seated extensions 4x

[icehog3]

Well the car part sucks....did they break a window?

Sometimes you can channel that anger into a good workout...good job. :tu

T-bar rows x 4 sets
Barbell rows x 3 sets
Cable rows x 3 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets

[bonjing]

Sucks about the car break in Huy.

[icehog3]

Still waiting for details. Huy. It's the ex-cop in me. ;)

Leg day, was sore going into it so went light on front squats, heavier on presses, some calf raises and that was enough of that chit. :r

[Adriftpanda]

**** happens... I’m over it.

Pull day

Pendlay rows 4x
Seated row 6x
Lat pull down 6x

Some superset bis and then hooped for a bit

[Chainsaw13]

Leg day with trainer.

Started with squats. He noticed I bend to far forward, so asked me if I ever tried low bar squats. Nope, never heard of them. So after 3 sets of regular, did 4 more with a low bar setup. Managed a personal best and now know I could do a lot more.

Squats x7
Leg press x5
Hamstring curls x5
Knee work with bands

[Adriftpanda]

Nice Bob. I like that your trainer notice that.

I personally low bar squat once a week. Just make sure you do some proper warming up prior to low bar. You’re more focusing on your glutes and hammys.

[Chainsaw13]

Nice Bob. I like that your trainer notice that.

I personally low bar squat once a week. Just make sure you do some proper warming up prior to low bar. You’re more focusing on your glutes and hammys.

Yea, I'm adding more to my warmups, plus doing a lot more stretching after. Felt odd at first, but by last set it wasn't so bad. Rethinking about stopping training with him. November will be a year. Was going to just go on my own, but seems like I'm always learning with him.

[icehog3]

Good stuff, Huy and Bob, workout wise and conversation wise.

Going to need to pick a poison for cardio until I can skate again. Thought of several reasonable options. They all suck, :hn :r

[Chainsaw13]

Good stuff, Huy and Bob, workout wise and conversation wise.

Going to need to pick a poison for cardio until I can skate again. Thought of several reasonable options. They all suck, :hn :r

Jazzercise? Booty boot camp? :D

[icehog3]

Jazzercise? Booty boot camp? :D

Sweating With the Oldies. -(P