Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Adriftpanda]

Bob, one other thing. Your hand placement will need to change as well. As the weights move up, you’ll know what I’m talking about.

Press day.

Flat bench 6x
Pec dec - dips 4x

Super set arms

[icehog3]

ICW

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

Going to try and put shoulders and tris on leg day for a couple rotations , split the rouine a little more and see if that helps.

[Chainsaw13]

Bob, one other thing. Your hand placement will need to change as well. As the weights move up, you’ll know what I’m talking about.

Press day.

Flat bench 6x
Pec dec - dips 4x

Super set arms

Yea, trainer had me widening my grip. Also concentrating on pulling bar down.

[Chainsaw13]

Abused my back and arms today.

Wide grip lat pulldowns
Seated narrow grip rows
One arm dumbbell rows
Shrugs
Tri extensions
7-7-7 ez bar curls
Skull crushers
2.2 miles on the treadmill

[icehog3]

Back yesterday

T-bar rows x 4 sets
Barbell rows x 3 sets
Cable rows x 3 sets
Rear delt flyes x 4 sets
Preacher curls x 3 sets
Barbell curls x 4 sets

[icehog3]

Chest Sunday, back yesterday, legs today. Arms and shoulders comingled in those workouts. Can't remember exactly what I did the past 2 days, legs today was leg presses, lunges, hamstrings and calf raises.

[Adriftpanda]

Took yesterday off to hang with the family.

Push/pull day - kept it all within 8 rep range so fairly light but enough to failure at 10-12.

Flat db press - bb Pendlay row 4x
Seated wide grip row - seated cable flies 5x
Plate loaded pull downs - seated cable presses 5x

Incline db curls - cable extensions 4x

[Adriftpanda]

Yea, trainer had me widening my grip. Also concentrating on pulling bar down.

Der ya go patna.

[Chainsaw13]

ICT with the trainer.

Flat bench
Dips/plate press
Low cable flys
Icarian press, progressive drop sets till failure
Front/side raises
Shrug progressive drop sets

[icehog3]

Good work Men. :tu

One more time through the upper body today and tomorrow and then 3 days off.

[icehog3]

Vertical bench press x 5 sets
30* incline x 4 sets
Decline bench x 4 sets
Flyes x 3 sets
Skullcrushers x 4 sets
Tricep extensions x 3 sets

[Adriftpanda]

Legs yesterday.

Keeping things a little lighter this week and only training 3x since I have a tournament this weekend.

Upper today and then off to Vegas.

[icehog3]

Have fun in Vegas, Huy. I love and miss you.

Back and bis today. Then off Friday and Saturday.

[Chainsaw13]

Leg day.

Started with low bar squats. Got in two sets before it killed my wrists. Switched to leg press.

Leg press x5
Dumbbell lunges x3
Seated hamstring curls x5
Calf raises x4

[Adriftpanda]

Miss and love you too Tom. Will I recognize you next month or will you look like fat bastard?
Dom made enough to feed the entire state of NJ!

Back to your daily grind...

Legs today. Lack of sleep and caffeine but still had a really good day. One of the better days in a couple weeks.

Squats x6
Kb step ups 3x
High box step ups 3x
Seated leg extensions 6x

Did some quick core circuit work for 10min

[icehog3]

Good work, Brother. I might have a muffin top at FC, Huy. :r Tough to get the love handles off without hockey.

Had ICD on a Monday yesterday, tore that chit up. Back today.

[Chainsaw13]

Back and tris today.

Bent over rows
Incline dumbbell rows
Narrow grip seated rows
Tri dips
Overhead tri extensions
Tri kickbacks

Pretty sure I'm forgetting something but I can't remember. Lol.

[icehog3]

Good work, Bob! :ze

T-bar rows x 5 sets
Cable rows x 3 sets
Barbell rows 4 sets
Rear delt flyes x 3 sets
Wide grip pulldowns x 3 sets

Upping my sets per bodypart and the weights too, starting to feel like there's light at the end of the tunnel.

[Chainsaw13]

Nice job Tom! Glad to see you back in the swing of things.

[icehog3]

Nice job Tom! Glad to see you back in the swing of things.

Thanks, Bob!

I won't feel totally normal until I can skate, but the gym is a good start. :)

[Adriftpanda]

Back day. Kept it simple as can be but went fairly heavier.

T bar row 6x
Wide grip pull down 6x

Incline db curls 4x
Machine preacher curls 4x

[Adriftpanda]

Unmotivated day, just going through the motions.

Wheels.

Fronts 6x
Leg extensions 6x
Stiff leg deads 4x

Don’t know why but jumped on the stairs for about 15-20min.

[Chainsaw13]

ICT? Why not.

Dips
Incline press
30° press
Flys
Rear delt flys
Front raises
Side raises

[icehog3]

Wheels

Leg press x 6 sets
Lunges x 3 sets
Hack squats x 3 sets
Hammie curls x 4 sets

[Adriftpanda]

So glad this week of training is over

Hypertrophy day upper

Incline bb - single db row 5x
Seated cable row - pec deck 5x
Dips - pull ups 3x

Seated hammer curls - bb overhead tri ext 5x

[Chainsaw13]

Finally made it to the gym a couple hours late this morning. Leg day.

Leg press x6
Dumbbell box step up x3
Seated leg curls x4
Calf raises x4

Started hip adduction before the calves, but felt a strain in the groin, so didn't push thru it. Better safe than sorry.

[icehog3]

Good work, Bob. :tu

[Adriftpanda]

Lack of caffeine and energy left me with no strength but at least my head was in it today.

Wheels

Squats 6x
Stiff leg deads 4x
Hack squats 5x
Seated extensions 6x

Did some abs too.

[Chainsaw13]

Nice work Huy! :tu

[icehog3]

Nice work, Huy. :ze

Yesterday was chest/back supersets.

30* incline bench / Olympic bar rows
Vertical bench / Cable rows
Decline bench / T-bar rows
Flyes / Wide pulldowns

Today I did some shoulders and arms

Seated military press
Standing military press
Cambered bar curls
Olympic bar curls
Preacher curls
Skullcrushers
Cable extensions

[Adriftpanda]

Chestys and some side delts

Flat bench 6x
Hammer press 5x
Dips 3x
Flys - front raise 4x
Db side delt raise 5x

[Chainsaw13]

Back and arms

Assisted pull-ups
Narrow grip lat pulldowns
T bar rows
Straight arm lat pulldowns
Overhead tri extensions
Tri pushdowns
Ez bar curls

[icehog3]

Wheels

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

[Adriftpanda]

Good job guys.

Felt pretty good today.

Pulls 6x
Db Pendlay row 5x
Plate loaded high rows 4x
Db pull overs 4x

Reverse grip - wide grip bb curls
Db preachers

[icehog3]

ICW. Hit the inclines with two different thickness Olympic bars, the thick bar changed the feel quite a bit.

Incline bench x 4 sets
Thick bar incline x 4 sets
Wide grip bench x 3 sets
Flyes x 3 sets
Vertical bench x 2 sets
Decline bench x 2 sets
Dead hangs

[bonjing]

Sigh, back is still messed up. Glad you guys are keeping up. Got a little itchy and decided to move boxes around. Not a great idea, back was tight all night.

[Chainsaw13]

Legs

Press x7
Walking lunges x3
Goblet squats x1 (knee wasn't feeling it so stopped after the one set)
Hammie curls x4
Calf raises x4

[icehog3]

Hope the back gets better soon, Greg.

Good work, Bob.

Did back yesterday, rowed the chit out of it actually. I won't bore you with the details, even though they were mind-boggling. :D

[icehog3]

Military press x 5 sets
Cambered bar curls x 4 set
Straight bar curls x 3 sets
Preacher curls x 3 sets
French press x 4 sets
Skullcrushers x 4 sets

[Adriftpanda]

Quick upper day.

Ohp press 4x
Plate loaded iso press 3x
Pull ups 4x
Machine lat pull downs 3x

[icehog3]

Quick upper day.

Ohp press 4x
Plate loaded iso press 3x
Pull ups 4x
Machine lat pull downs 3x

:ze :tu

[Chainsaw13]

ICS. Worked out with my trainer, with him slinging iron too. Albeit a lot heavier. Lol

Bench x4
Dips x3
Incline fly/press x3
Low cable flys x3
Side delts x3
Front delts x3

[icehog3]

Good work, Bob! :tu

[Chainsaw13]

Monday's are definitely ICM. Place was packed. My rotation had me doing back and arms.

Assisted pull-ups
Dumbbell rows
Wide grip seated rows
Wide grip lat pulldowns
Shrugs
Ez bar curls
Tri pushdowns

My hands look like I have tic-tacs under my palms, just below the fingers.

[icehog3]

Yes, Bob . I had chest. :lr
Lots of pressing from 4 different angles. Then some flyes and stretching. That'll do it.

[Chainsaw13]

Nice job, Tom!

[icehog3]

Nice job, Tom!

I know! I'm awesome, Bob! :D

[icehog3]

Rowed my arse off yesterday. Hit the V-grips for Tbars and a fairly wide neutral grip row. Olympic bar rows and heavy cable rows too. Finished off with some wide pull downs.

Today was wheels and shoulders:
Leg press x 6 sets
Leg curls x 4 sets
Seated military press x 5 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
Skullcrushers x 4 sets
Cable extensions x 3 sets
Dead Hangs

[Chainsaw13]

Chest and shoulders

Flat bench
Dips
incline flys/press
Low cable flys
Front delt raises
Rear delt flys
Ez bar upright rows
2 mile run

[icehog3]

Nice day, Bob. :tu

Today was mostly an ab day, I threw in some heavy bis since I hadn't hit them since the weekend.

[Chainsaw13]

Some wheels, some cardio.

Squats
Straight leg dead lifts
Farmers carry
Battle ropes
Medicine ball slams
Bike sprints

Gotta work on stretching my quads out. Knee started to hurt last set of squats. That's why we didn't work the legs too much.

[icehog3]

Nice routine, Bob, looks challenging! :tu

ICS


Wide inclines x 5 sets
*30 inclines x 4 sets
Vertical bench x 4 sets
Decline bench x 2 sets
Flyes x 4 sets
Dips x 2 sets

[Chainsaw13]

Nice job Tom!

[mosesbotbol]

Some wheels, some cardio.

Squats
Straight leg dead lifts
Farmers carry
Battle ropes
Medicine ball slams
Bike sprints

Gotta work on stretching my quads out. Knee started to hurt last set of squats. That's why we didn't work the legs too much.

My trainer had me doing some "farmers carry" with a 45 plate in each hand last Friday. First time she had me do those...

[Chainsaw13]

My trainer had me doing some "farmers carry" with a 45 plate in each hand last Friday. First time she had me do those...

Great for building forearm/grip strength.

[mosesbotbol]

Great for building forearm/grip strength.

I get it more for stability leg strength and maybe traps if you lift you arms up a touch. My forearms did not feel it all, then again my laptop bag is heavy...

[icehog3]

I want a farmer's daughter to carry me off to the barn. :D

Shoulders and tris today, going to hit bis with the wheels manana.

Military press x 6 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
French press x 5 sets
Skullcrushers x 4 sets

[Chainsaw13]

Definitely ICM, so I went bad a$$, back and arms. :D

Close grip rows
Assisted pull-ups
High machine rows
Shrugs
7-7-7 EZ bar curls
7-7-7 EZ bar skull crushers
Hammer curls
Tri pushdowns

[icehog3]

Good call, Bob. You am smart. :tu

Wheels and bis today, stepped up the weights on legs.

Leg press x 5 sets
Leg curls x 4 sets
Hack squats x 4 sets
Cambered curls x 4 sets
Barbell curls x 4 sets
Preacher curls x 3 sets

[Adriftpanda]

Good job guys. Been post slacking...

Wheels yesterday, felt okay. Lingering hip pain but still pushing through it, haven’t stretched and rolled as much as I wanted to due to lack of time but all good.

ICD

Flat pauses 3x 80% 3x55%
Hammer strength iso presses 5x
Dips 4x

Hit some cable over head extensions 6x

[icehog3]

Wheels yesterday, felt okay. Lingering hip pain but still pushing through it, haven’t stretched and rolled as much as I wanted to due to lack of time but all good.



Hope the hip starts improving, Huy. :)

I have been experiencing a charley horse type soreness in my left quad after leg days, wondering if something in my pressing or squatting movements is putting stress on it by unconsciously trying to take a little off the right (formerly broken) one. I'm messing with it every leg day trying to tweak it right.

[icehog3]

And I am off today after 4 straight. Hoping to SS chest and back tomorrow, but we'll see what the energy level and time say.

[Adriftpanda]

Hopefully it’s something that will just get better.

Back day.

Pull ups 3x
Db rows 4x
T bar row 6x
Wide grip pull downs 5x
Reverse grip pull down 5x

Hit some quick bis. That’s all she wrote

[icehog3]

Hopefully it’s something that will just get better.

Back day.

Pull ups 3x
Db rows 4x
T bar row 6x
Wide grip pull downs 5x
Reverse grip pull down 5x

Hit some quick bis. That’s all she wrote

2 more weeks and you can reverse grip pull down me. ;)

[mosesbotbol]

My trainer is going to Italy next week with her friends. I will have to fend for myself for next week's sessions... Will be interesting how my solo workout compares.

[Chainsaw13]

ICM, Thursday edition.

Dips
Flat bench
Incline dumbbell bench
Low cable flys
Regular flys
Rear delts
Kettle bell shoulder press
Resistance band punches

[icehog3]

Nice job, Bob! :tu

Tear it up solo, Moses! :ze

Chest and Back alternating sets yesterday, killer workout, heaviest since I've been back.

Incline bench / 30* incline x 4 supersets
T-bar rows x 4 sets
Vertical bench x 4 sets
Barbell rows / dumbbell rows x 4 supersets
Decline bench x 3 sets
Cable rows x 3 sets
Flyes / Rear delt flyes x 3 supersets

[Chainsaw13]

Damn Tom. Here I think I step up my game and you throw a workout like that down. :D

[icehog3]

Damn Tom. Here I think I step up my game and you throw a workout like that down. :D

I'm paying for it though, Bob, I tweaked my trap and had to actually take a Percocet to fall asleep last night. Hopefully training shoulders today loosens her up. :r

And you DID step up your game, Brother, sounds like your kicking major butt! :tu :ze

[Chainsaw13]

I'm trying. Having to balance expectations with the realizations of a 50 y/o body. But in 11 months, i've been able to add 20lbs of muscle.

[icehog3]

That's awesome, Bob. :tu

Trap hurts more today than it did 2 days ago. I don't know what I did, but I did it good. :r

Wheels today. No traps need get involved.

[Chainsaw13]

Chest, shoulders and tris last night.

Flat bench
Dips
Chest flys
Overhead tri extensions
Tri pushdowns
front raises
side raises
rear delt flys
Face pulls (for good measure)
Some cardio too.

[icehog3]

I've skipped the last 3 days with this neck/trap/rear delt issue, hoping to be back in the next couple days.

[Adriftpanda]

Must be bad huh? Hope it gets better brotha

Pull day

Deadys 3x
Db row 4x
Seated wide grip rows 3x
Machine pull downs 4x

Zot curls (love these) 5x
Machine preachers 3x

[Chainsaw13]

Had to look up the zot curls. Gonna do them tomorrow when I hit my bi's, provided my tendonitis allows it.

[bonjing]

I've skipped the last 3 days with this neck/trap/rear delt issue, hoping to be back in the next couple days.

Hopefully it’s something that will just get better.


Getting old sucks! Heal quickly guys.

Installed a toilet over the weekend, thought my back was way better; nope:rolleyes:

Trying to start walking during lunch break, but it's hard to break the habit of eating in front of the computer also working on body weight squats when I wake up in the morning.

[icehog3]

Sorry about the back, Greg. I skipped another day today, I'll probably just go back over the weekend. :hn

[Adriftpanda]

Getting old sucks! Heal quickly guys.

Installed a toilet over the weekend, thought my back was way better; nope:rolleyes:

Trying to start walking during lunch break, but it's hard to break the habit of eating in front of the computer also working on body weight squats when I wake up in the morning.

Look who this cat dragged in... married life keeping you that busy?

Lower hypertrophy

Squats 3x
Hacks 3x
Seated extensions 4x
Kb box step ups 4x

[bonjing]

Just been tired.

[icehog3]

Good stuff, Huy.

I hear ya, Greg. Hoping to lift tomorrow.

[Chainsaw13]

Started on legs last night. Got thru leg press, leg extensions and finished my last set of hamstring curls when both of em cramped up. Holy hell that hurt. Couldn't stand straight. Couldn't walk. Was kinda funny. They finally released enough for me to get to the water fountain.

[Adriftpanda]

Haha! Hypertrophy upper yesterday.

Have a good weekend guys. Hope you can get something in this weekend Tom

[icehog3]

Hope your cramps are gone, Bob. :tu

Skipped today too, Huy, neck and shoulder just fukcin' pissing me off. Tomorrow.

[Chainsaw13]

Back and bi's this morning.

Assisted pull-ups
Close grip pulldowns
Lower back extensions
Zot curls (interestingly enough my trainer had me do these without me even mentioning them)
Alternating bi curls, 4 reps each arm while holding other dumbbell at half rep.
Dumbbell Shrugs
Straight arm lat pulldowns
Face pulls
Hammer curls

[icehog3]

Good work, Bob. :tu

I just went in for some upper body stretching. I will probably just train legs twice this week, and wait until I come back from Cali to start training upper body again. That or have my neck amputated when I get back. :hn :r

[Chainsaw13]

Hope it gets better soon, Tom. Been there, done that. Don't want the tshirt.

Breast and wings this morning.

Flat bench
Incline bench
Seated flys
Low cable rows
Overhead tri extensions
Tri pushdowns
Face pulls

[icehog3]

Thanks, Bob, and good work. :tu

I just said "F it" and I'll start training when I get home next week. Maybe a few more days off will help this, but I'm starting to worry about nerve issues in my cervical spine. Already been down that road with broken vertebrae and a crushed disc in '89, don't need any of that chit at my age. ;)

[Adriftpanda]

Interesting training split week for me since I tweaked my ankle during Sunday’s game

Push day Monday

Legs today (first time skipping squats in a loookg time)

Hack squats 6x
Kb Bulgarian split squats 4x
Single extensions 6x
Single leg curls 6x

[Adriftpanda]

Bob, next time instead of holding the db at the half way point try doing 21s. They will test you and burn the chit out of your arms.

[Chainsaw13]

Bob, next time instead of holding the db at the half way point try doing 21s. They will test you and burn the chit out of your arms.

Oh yea, I've done those. They suck, in a good way. :D

[Chainsaw13]

I had to take a day off yesterday. Tweaked my neck Sunday. Seems like we're all in the same boat with nagging ailments. Hopefully back at it tomorrow.

[icehog3]

Hope the neck feels better soon, Bob. I'm lifting vicariously through you this week!

Huy, I'll give you an ankle massage tomorrow.

Did I mention my scrotum aches?

[Adriftpanda]

You sure it’s not an e.d. thing? Heard the older you get that’s the case....

Back day. Felt good even did like 3 exercises for bis

T bar row 5x
Seated v grip row 4x
Kb pull overs 4x
Lat pull down machine 7x

Aaaams.

See ya manana Tom. I’ll be wearing a red bow tie waiting for you at the airport

[icehog3]

E.D? Only if that means Enormous Dong.

See you in a few hours. :D

[Chainsaw13]

Back at it this morning. Hit up the wheels.

Leg press
Land mine hack squats
Lunges
Hammie curls
Calf raises

[Chainsaw13]

Chest, shoulder and tris this morning.

Flat bench
Dips
Incline fly/press
Low cable flys
Front delt raises
Land mine shoulder press
Overhead tri extensions/pushdowns
More cardio

[Adriftpanda]

Nice!

Wheels today, took the ankle out for a test (even though I hooped yesterday).

Still didn’t want to put too much weight on my back so decided to do a bit of hypertrophy legs.

Squats 75% 4x
Hack squats 4x
Seated extensions 7x

Had a little time so I did some abs.

Tom, how’s the back?

[icehog3]

Back is better but not great. I'm trying to work today, but I think I'll probably have to miss at least this whole week in the gym. Not much I can do besides medicate and rest. Stupid place on the back to get an injury.

[Adriftpanda]

Worst spot

[Adriftpanda]

Chestys

Flat pause 4x
Hammer incline 3x
Fly machine 3x
Rear delt 3x
Dips 4x

[4WheelVFR]

This morning after work I hit Chest, Bi's, and back. Afterwards I did a 3.5 mile hike in the woods and it felt pretty good. It's starting to get too cold for AM basketball and running on pavement or concrete paths absolutely kills my shins. I can hike all day without shin pain, so I'll take it.

[Chainsaw13]

Back and bi's yesterday.

Wide grip rows
narrow grip lat pulldowns
low grip machine row
one arm dumbbell rows
shrugs
hammer curls
ez bar curls

Hit up the gym near my hotel. Holy shite, the level of talent there far exceeds my home gym. Tight yoga pants everywhere.

[Adriftpanda]

Nice! I’m lucky to go to a gym in Orange County where all the girls are blondes and have thousands of dollars put in them. Eye candy but also have no gym etiquette.

Same as you today Bob.

Hit back and some bis.

Bent over Bb rows (haven’t done these in a long time) 4x
Chest supported t bar rows 4x
Reverse grip lat pull downs 5x
Wide grip machine lat pull downs 6x

Seated db curls - hammer curls 3x
Preacher bb curls - reverse grip bb curls 3x

[icehog3]

Jelly. :(

[Adriftpanda]

It’s okay, think of it as a long SoCal vacay minus the weather, girls, food.... actually damn that sucks lol.

Legs yesterday. Think I hit like 8x

Squats 8x
Extensions 6x
Lying curls 6x

Back and push today, good day.

Seated Arnold 6x - pull ups 6x
Flat hammer press - wide grip pull down 6x
Quad set? Seated side delt - bb upright row - machine flys - kb rows 3x

Hit some arms to end off the week

[icehog3]

Good work, Huy.:tu

Pain is much less yesterday and so far today. Hoping maybe I'll be able to train again by next weekend.

[Chainsaw13]

Busy last few days for me at the gym.

Friday - chest/shoulders
Saturday - bi's/tri's
Sunday - back

Taking today off to rest up a bit. I really need to get on schedule with stretching, especially my legs. Quads are super tight, which is making my knees hurt.

[Adriftpanda]

Leggys

Not much time about an hour.

Squats 4x
Close stance hacks - seated extensions 3x
Lying leg curls 4x

[icehog3]

Kidney seems to have really turned the corner. Thinking I can be back in the gym for the weekend (fingers crossed).

[Chainsaw13]

Kidney seems to have really turned the corner. Thinking I can be back in the gym for the weekend (fingers crossed).

:wo :wo

[Adriftpanda]

Nice!

Back day. Kept it simple as possible.

V grip land mine rows 7x
Plate loaded hi rows 7x
Machine lat pull downs - reverse grip pull down 3x

Ez bar curls
Zot curls

[Adriftpanda]

Legs yesterday - didn’t want to squat bc I jus was too lazy lol

Push/pull today.

Probably superset them so I can finish within an hour.

[Chainsaw13]

Quick arm workout at the hotel last night.

Zot curl/tri pushdown supersets x5
21's/overhead tri extension supersets x4

Got a heck of a pump from it.

[Adriftpanda]

Last couple days had to adjust my routine due to time.

Press yesterday and pull today

Wide grip pull downs - pull ups 4x
V grip land mine row 4
Deads 4x

[Chainsaw13]

Didn't post much last week as I didn't bring my iPad with me on the road. Lots of cardio with some quick chest and arm workouts thrown in.

Back at my regular gym today, and it was back day (see what I did there). :D

Assisted pull-ups
Wide grip lat pulldowns
Narrow grip rows
Dumbbell rows
Low back extensions
Face pulls
Some oblique work
Bit more cardio

[icehog3]

Nice work, Bob!

Kidney/ribs still have me out (not to mention my first 5 day work week in 2 years, lol)

Hope to get in this week. I am so far down the hole... :r

[Chainsaw13]

Hit up legs first time in two weeks. Did better than I expected.

Squats
Seated leg press
Hammy curls
Hip adductors
Calf raises
More ab oblique work

[icehog3]

Kidney is hurting again, I thought I was past it. Totally frustrated over here, I'm going to hit the gym by the week's end even if I can't do certain exercises.

[Adriftpanda]

Dang, that tub really fukced you up. Hope it gets a little better man

Legs today, felt good. First time squatting over 255 in a few weeks. Boy did that feel heavy. I just wanted to take to deload from heavy 4x3 or 3x3 work for a month or so.

Squats 6x
Hack squats 7x
Lying leg curls 6x
Seated single extensions 6x
Box single step ups 3x

[Chainsaw13]

Chest/tri day with my trainer.

Flat bench
Icarian press
Dips
Weighted push-ups
Overhead tri extensions/push down super sets
Wood choppers

[mysentiments]

here my new website online service in usa

[Chainsaw13]

here my new website online service in usa

What's the best price you can do on creatine? I"m out and need to restock.

[icehog3]

here my new website online service in usa

I'm looking for a young brunette lady with big brown eyes who digs reverse cowboy, Cowboy. -(P

[Adriftpanda]

here my new website online service in usa

I'm looking for a young brunette lady with big brown eyes who digs reverse cowboy, Cowboy. -(P

I’m not too picky. Just as long as I weigh more. She cannot have bigger thighs or ass than me though.

[Adriftpanda]

Good pul day

Deadys 3x
Db row 4x
Hi row plate loaded 5x
Machine pull down 5x

How ya feeling tom

[icehog3]

Good pul day

Deadys 3x
Db row 4x
Hi row plate loaded 5x
Machine pull down 5x

How ya feeling tom

Better, thanks. I'm going to give it a go this weekend. :tu

[Adriftpanda]

Good job.

Glad week is over. My body is sore af. I probably should have taken today off but didn’t know what to do for my 1.5 hour free time.

Squats 5x
Single leg presses 5x
BB SDL3x
Seated extensions 3x

[Chainsaw13]

Back day with trainer.

Single arm high/low cable row super sets
Incline barbell shrug/farmers carry super sets
Wide grip straight arm lat pulldowns
Dumbbell lat pullovers
Ab work.

[Chainsaw13]

ICT last night. Talked to my trainer about what we can do to break me past this plateau I'm stuck at on chest.

Did a bunch of barbell presses, regular, bands, 4 count negatives. Hopefully it's the thing I need to get me over the hump.
Dips, 4 count negatives
TRX Work, combining press with shoulder work to help stabilize those.
Ez bar skull crushers
dumbbell skull crushers

Went to go do cardio on the treadmill. Got maybe 6-7 minutes in my run and felt something pop on the outside of my left foot. Ran a few minutes more and called it quits. Not what I needed when I'm supposed to run a 5k tomorrow. It'll be a game time decision if I even walk it.

[icehog3]

Hope your foot will be ok, Bob!

[Chainsaw13]

Hope your foot will be ok, Bob!

Thanks Tom. Already thinking I'm gonna sit this one out. Just walking for 5-10 minutes around the grocery store has my foot throbbing.

[Chainsaw13]

Leg day.

Squats
Leg press
Seated hamstring curls
Hip adductors
Calf raises
Ab work

Suppose to work with my trainer but he had to bail. Decided to switch it up and go heavier, but less reps. Found a slightly wider stance on my squats makes a world of difference.

[Chainsaw13]

Back and a bit of arms today.

Lat pulldowns
High rows
Straight arm lat pulldowns
Reverse push ups
Shrugs
Hammer curls (ran the rack doing 20 reps each weight)

[mosesbotbol]

ICT last night. Talked to my trainer about what we can do to break me past this plateau I'm stuck at on chest.

Have you tried to do you single max bench? Work out weight and max weight can be quite independent. 2.5 lb's are perfect for getting past a plateau.

[Chainsaw13]

Have you tried to do you single max bench? Work out weight and max weight can be quite independent. 2.5 lb's are perfect for getting past a plateau.

I have, and he mentioned switching to that. I may have to remind him.

[bonjing]

I haven't been working out for a while now but I use this for washing my workout clothes now:

http://www.lysol.com/laundry/laundry/

[Chainsaw13]

Today was a HIIT day.

Jump rope (first time in decades)
Kettle bell, mountain climber/burpees
Inch worm
Medicine ball slams
Medicine ball Russian twists

[Chainsaw13]

Chest day yesterday.

Flat bench
Incline db press
Front shoulder cable raises
Narrow grip press
150 push-ups finisher (that was fun)

Today was legs
Squats
Front squats
Hamstring curls
200 lunge finisher
Ab work

[mosesbotbol]

150 push-ups finisher (that was fun)


Can you do that in one set?

[Chainsaw13]

Can you do that in one set?

Oh hell no. Took me about 16mins in all. Knocked out 20-25 in the first go, then usually sets of 6-9 until finished.

[icehog3]

I feel like I'm starting from scratch. :hn :lr

[mosesbotbol]

Oh hell no. Took me about 16mins in all. Knocked out 20-25 in the first go, then usually sets of 6-9 until finished.

Ok, that is what I figured. Doing more than 40 in one set is already hero status. 20-25 first set is great, that means you are in solid minimal shape!

[Chainsaw13]

Ok, that is what I figured. Doing more than 40 in one set is already hero status. 20-25 first set is great, that means you are in solid minimal shape!

Solid, minimal shape? I'll take it. :D

[Chainsaw13]

Back and bi’s today.

High iso rows
Med grip lat pulldowns
One arm land mine rows
Seated hammer curls
Straight arm lat pulldowns
Zotts

[icehog3]

Kick booty, Bob! :tu

[Chainsaw13]

I was joking with my trainer that I’m going to have to start walking thru doors sideways because my lats are going to get so huge. :lr

[Chainsaw13]

Killed it on legs today.

Leg press (new PB of 710 for 6)
Weighted box step ups
Hamstring curls
Hip adductors
Calf raises
Weighted lunges

Legs felt like jello when I finished

[icehog3]

Nice work, Bob.

Hitting the gym tomorrow, will be the first time since I f'ed up my kidney and ribs.

[Chainsaw13]

Good luck Admiral

[The camaro show]

So who’s a hockey fan??

[icehog3]

So who’s a hockey fan??

http://www.cigarasylum.com/vb/showthread.php?t=74476

Here's a place for hockey talk, Chayse, this is more a working out / lifting thread.

I was playing on 3 men's league teams until I broke my leg and ankle back in June.

[Chainsaw13]

So who’s a hockey fan??

Rhetorical question? :D

Chest and shoulder day

Incline press
Flat bench alternating dumbbell press
Dip/cable press supersets
Front shoulder plate raises
Side shoulder band raise

EMOM for 20 mins
10 burpees
15 body weight squats
15 TrX rows
20cross body mountain climbers
12 dumbbell curls

[icehog3]

Good work, Bob. :tu

I'm off to the gym now, probably concentrate on core and cardio first day and just get in a little legs.

[Chainsaw13]

Lots o pulling today.

Bent over bb rows
Reverse grip pulldowns
Seated high cable rows
Lat dumbbell pullovers
Seated shrugs
Straight arm lat pulldowns
Ez bar curls
Zots

Felt good today. Think I broke thru my plateau.

[icehog3]

Incline bench x 4 sets
Wide pulldowns x 3 sets
Cable rows x 2 sets
Abs and cardio

Heading in now for legs and arms and abs.

Think I'm starting back slowly? :r

[Adriftpanda]

Had 4 days off.

Chest and tri

Db press 4x
Hammer incline press 5x
Cable flies - kb side delt raise
Db incline oh extension 5x
Cable extensions 5x

[icehog3]

Tuesday hit shoulders, arms and abs. Again, limited sets (this week, at least).

Wednesday was legs and abs. Hit leg presses for 5 sets, then extensions and hammie curls.

Today was cardio, back to the weights tomorrow.

[Chainsaw13]

Legs for me today. Got thru my first set of squats. Went to start next set, got one rep in and right knee started hurting. Took a breather and tried again. Nope. Switched to leg press and got a few sets in before knee couldn’t take anymore. Did some hammie curls, hip abductors/adductor, calf raises and finished with some ab work.

[icehog3]

Hope the knee is a short term thing, Bob!

Off to the gym shortly myself.

[The camaro show]

You play in beer league? @icehog3
Been hitting the gym now that I’m home just picked up a new weight gainer and some creatine

[icehog3]

I played on 3 teams in 3 leagues until June, when I broke my leg and ankle in a game and had to have surgery. Still not sure when I'll be able to skate again, there was pretty severe ligament damage to the ankle as my foot turned backwards after the ankle displaced.

[Chainsaw13]

I played on 3 teams in 3 leagues until June, when I broke my leg and ankle in a game and had to have surgery. Still not sure when I'll be able to skate again, there was pretty severe ligament damage to the ankle as my foot turned backwards after the ankle displaced.

I knew it was bad, didn't know it was that bad. Damn Admiral. You don't half-a$$ anything. :D

[icehog3]

I knew it was bad, didn't know it was that bad. Damn Admiral. You don't half-a$$ anything. :D

Whether it's crashes or spills, no I do not, Bob. :r

How's the knee?

Hit chest and core yesterday.

Today is back and core, and if I have the gas for shoulders and/or arms I may throw some of that in too.

[Chainsaw13]

Knee is ok today. Gonna take a rest from legs for a week or so and see how it does with some rest.

Chest day this morning.
Flat bench barbell. Worked on increasing weight, letting my body adapt.
Flat bench dumbbell. Felt easy after all the barbell work.
Seated chest flys
Skull crushers
Tri pushdowns
Icarian press finisher, 100 reps (that was fun)
10 mins EMOM cardio

[icehog3]

Glad to hear the knee is better, Bob...and good work!

Just did back and abs today, short and sweet, but starting to feel a little more like myself.

Barbell rows x 4 sets
T-bar rows x 3 sets
Cable rows x 3 sets
Boatload of ab work

[icehog3]

Legs and abs today, feeling better and better.

Tore up leg presses, hammie curls and extensions. Maybe try some front squats or hack squats next leg day.

[Adriftpanda]

Legs yesterday - first time my hips felt good in a while.

Chest today - flat bench 5x, incline db 4x, hammer press 5x

[icehog3]

Glad the hip is better, Huy. :tu

Chest, abs and cardio today. Several of my long-time gym friends commented it was the first time they had ever seen me on a bike there.

Bench press x 4 sets
Decline x 3 sets
Incline x 3 sets
Vertical bench x 2 sets
Flyes x 3 sets

[icehog3]

Back yesterday, bent over rows, wide pulldowns, T-bar rows, cable rows, rear delt flyes.

Legs today, 7 sets of leg press, hammie curls, extensions. Saving those hacks for next time.

[Adriftpanda]

Back yesterday

Legs again today.

I’m back on 3x3 with a hypertrophy day. Want to get my numbers back up again.

Hypertrophy legs today. Probably one of the best days I’ve had in a while. Kept things simple.

Fronts 4x
Plate box step ups 3x
Lying leg curls 4x
Single leg press 5x

[icehog3]

Nice job, Huy! :tu

Did I mention I started the Keto diet to jumpstart thinning out my middle and ramping up my metabolism? Getting my workouts in, despite having only 10 net carbs Monday and Tuesday, 4 Wednesday and 8 yesterday.

I'd like to keep it up for 30 days to see if I can shape my core back up, but how I end up feeling will dictate how long I go.

[Adriftpanda]

First week was tough but then it gets easier. I lived off eggs, sausage and cheese.

I think it’s a great tool but short term usage only. There are so many different opinions on Keto and if our bodies can really sustain using fats as a source of energy.

Anyway, did it for about 1.5 months but then in the end, pizza is life. I love carbs so I just don’t want to deprive myself of pizza and cookies again.

I’ll probably go back to carb cycling, as I found it actually more beneficial for me.

[Adriftpanda]

Upper hypertrophy in 30 minuets!

Seated Db press - bent over db rows 4x
Hammer strength press - wide grip pull downs 4x
Dips - pull ups 3x

Db curls - over tri extensions 5x

[Adriftpanda]

You ever wonder if Charlie is somewhere out there still squating everyday? Lol

[icehog3]

First week was tough but then it gets easier. I lived off eggs, sausage and cheese.

I think it’s a great tool but short term usage only. There are so many different opinions on Keto and if our bodies can really sustain using fats as a source of energy.

Anyway, did it for about 1.5 months but then in the end, pizza is life. I love carbs so I just don’t want to deprive myself of pizza and cookies again.

I’ll probably go back to carb cycling, as I found it actually more beneficial for me.

Thank you for the insight, Brother. I was shooting for 30 days to start, I'm not thinking it's going to be a lifestyle for me, but a short term way to melt this sh!t off my middle that has accumulated in 6 months of being injured. I definitely have no intention of giving up carbs for life. :D

You ever wonder if Charlie is somewhere out there still squating everyday? Lol

Maybe Charlie squatting every day for so long is the reason he's not here? ;s

Charlie, hope you're out there somewhere and well. :tu

[icehog3]

12/22: Chest and abs day. Starting to feel that "Keto flu", strength is down, endurance isn't great...so just bust through it. Vertical bench, inclines, flyes, machine inclines, dips. Finish with lots of ab work.

12/23: Back and cardio day. Feel like I'm gassed walking in, so I hit it even harder than the day before. Bent over rows, T-bar rows, wide pulldowns, cable rows, dead hangs. Feel like I need to either lay down or puke. I do neither. I ride the damn bike.

Keep in mind I've been taking in less than 10 carbs a day for almost a week now, and on Keto for 11 days.

12/24: Legs and abs. Again I feel like the tank is on fumes, so I get an even better leg workout that the last one when I felt good. Leg press, front squats, hammie curls and extensions, followed by more abs. Had lunch, then did a 3.5 mile power walk.

Hope to do at least 19 more days on Keto, but as always I'll let the body dictate the course.

[Chainsaw13]

Interesting to read your results of working out while doing keto. A coworker has been on it for months and said he’s getting the best workouts in. I guess everyone reacts differently.

Been only doing cardio while my pinched nerve relaxes. Actually feels good today. Looks like I’ll be back at it next week. :tu

[icehog3]

Interesting to read your results of working out while doing keto. A coworker has been on it for months and said he’s getting the best workouts in. I guess everyone reacts differently.

Been only doing cardio while my pinched nerve relaxes. Actually feels good today. Looks like I’ll be back at it next week. :tu

Hope you can hit it hard next week, Bob.

From what I've read the current decrease in performance is normal for the first few days while it Ketosis, while the body gets used to using fat as fuel. I've actually had pretty decent workouts the past 3 days, but I feel like I'm working out on sheer determination and will power. Hopefully the next round will be better. Heading in today just to do some arms and abs on what would have been a day off. Earning that turkey.

I'll keep updating and let you know how the strength and energy go.

Merry Christmas, Bob, Huy, Greg, Charlie and all the others who swing by.

[icehog3]

Hit chest today, did something different. One medium weight, high rep set of every chest exercise I could think of to failure. Just something to keep the mind fresh until I start getting more keto energy....which actually was up today, despite skipping my day off .

Off the top of my head I did incline, 30* incline, flat bench, decline, vertical bench, machine incline, super wide and decline, flyes and dips. actually added a 2nd set of a couple things just for a little more volume, and then added 50 minutes of cardio. Definitely the most energetic I've felt this week.

[Chainsaw13]

Nice work Tom!

[Adriftpanda]

I have test strips that I piss on during Keto. Helps me know if I’m still on ketosis. I don’t do ZERO carbs, I still stick around 25-40g of carbs.

You got me motivated. I’m back on it, just for a month or so and then I’ll slowly add in carbs.

Took Xmas off.

Back today -

Deads 3x
V grip rows 5x
Wide grip rows 5x
Kb rows 3x

Hit some arms heavy. First time in a while. Had a nice pump.

Made tacos tonight but no tortillas for me :( :( :(

[icehog3]

Thanks, Bob!

Huy, thanks for keeping me company. I need to get some of those strips, although if I'm not in ketosis after 8-9 days of 10 carbs a day or less, I never will be.

Did another 30 minutes of cardio in the evening.

Send me some bread please. :r

[icehog3]

Battled my way through back, abs and cardio on my big 8-9 grams of carbs from yesterday. T-bar rows, narrow grip Olympic bar rows, one armed rows, cable rows.

I literally dreamed last night I was eating a snack mix made of mini cookies and chocolate chunks by the fistful, then realizing I just put myself out of ketosis. :r

[Adriftpanda]

In laws were eating cookies and reading recipes for different cookies after dinner. Damn them.

Yeah probably under 20g today.

Had a good leg day. Hit fronts pretty hard and it felt nice.

Fronts 3x
Pause fronts 3x

Single arm ohp 3x - Bulgarian hack squats 3x

Box step ups (bw) - plate front raise 3x

Single leg extensions - KB single stiff leg deads 3x

[icehog3]

In laws were eating cookies and reading recipes for different cookies after dinner. Damn them.

Yeah probably under 20g today.

Had a good leg day. Hit fronts pretty hard and it felt nice.

Fronts 3x
Pause fronts 3x

Single arm ohp 3x - Bulgarian hack squats 3x

Box step ups (bw) - plate front raise 3x

Single leg extensions - KB single stiff leg deads 3x

I needed the inspiration, Huy, it's leg day and I'm trying to get motivated. But it's been like this every day for a week, so I'll get the blood flowing and bust through it. :ze

[Adriftpanda]

McDonald’s double quarter pounder with cheese lettuce wrap was awesome. I hate to admit it. Had it after hit upper hypertrophy.

Incline bb - pull ups 3x
Neautral grip Db press - db row 3x
Single arm cable rows - machine flat press 4x

Super set arms as well

[icehog3]

McDonald’s double quarter pounder with cheese lettuce wrap was awesome. I hate to admit it. Had it after hit upper hypertrophy.

Incline bb - pull ups 3x
Neautral grip Db press - db row 3x
Single arm cable rows - machine flat press 4x

Super set arms as well

So no bun? Sounds good it not. :D

With all the cardio lately, I didn't have as much gas as I hoped to for legs, so I kept the workout short, heavy and intense,

Leg press x 5
Front squats x 3
Leg extension x 3
Leg curls x 3
Cardio

[Adriftpanda]

No bun :(

Doesn’t help tomorrow’s herf with feature shrimp tamales and chili rellanos :(

[icehog3]

No bun :(

Doesn’t help tomorrow’s herf with feature shrimp tamales and chili rellanos :(

Eat the shrimp and throw the masa to the dog. ;)

Only have "clean up" stuff today, arms and abs, so I did my first short "fast" of the diet, 18 hours prior to training. I'll letcha know how it goes. ;)

[Chainsaw13]

Felt good to get back into the gym. Hit up back and tris with the trainer today.

Low cable rows
TRX triple rows (wide, narrow, reverse grip)
Assisted pull-ups
Skull crushers
Tri pushdowns
Got one set of ez bar curls in, but it started to aggravate my neck.

[icehog3]

Good to see you back, Bob. :ze

Energy was pretty good on the 18 hour fast, arms were pumped and I had my best day of their cardio equipment yet. Thinking about keeping my workouts on the 4 day split for now and fasting like this every 4th day.

The amount of goo that has come off my midsection in 16 days is impressive and keeping me motivated. Heading in for ICS soon.

[Chainsaw13]

Good to hear that Tom. I might need to go back to a low carb diet. The midsection is my Achilles heel.

[icehog3]

This Keto sh!t is melting it right off my midsection, Bob. Today is Day 19 and the difference already is significant.

Got some Ketostix in the mail yesterday (love Amazon!) and they measure if your body is actually in ketosis. From light beige to super dark purple, the darker being how deeply in ketosis your body is. First one, it was almost black. I guess I'm good. :r

[Chainsaw13]

You piss metal, Tom. :banger:

Last workout of the year.

Flat bench
Dips
Front shoulder raise/press combo
TRX rear shoulder presses
Facepulls (working on keeping my shoulders from rounding forward)
100 kettlebell push-ups finisher.

[Adriftpanda]

Good stuff guys!

We had a herf Saturday and I HAD to eat a couple tamales. Rude if I didn’t lol.
Came home to test myself, still good. Still in ketosis.

Had a good leg day.

Squats 4x
Platz squats 3x
Single leg box step ups - walking lunges (body weight) 3x
Hack squats 4x
Seated extensions 4x

Did some abs

[Chainsaw13]

Nice job Huy! Here’s to more gainz in ‘19. :chr

[Chainsaw13]

Leg day.

Leg press. Ne PR of 710 for 9 reps.
Bulgarian split squats
Hamstring curls
100 inch worm finisher.
Had gas left in the tank, so added in some calf raises and then cardio.

[icehog3]

Way to finish off the year (and start the new one). Bob and Huy!

Did back yesterday, relatively strong but gassed out kinda quickly. Said F that and had my longest session on the bike yet.

Decided to take today off and give my legs an extra day so I can hit them heavy tomorrow. Of course, I did go for a 4 mile power walk to keep my metabolism jumpin'. :D

[Adriftpanda]

Nice! Good job today Tom.

Had a meh push day. I think I just wanted to get home. So went through the motions

Flat bench pause 3x
Hammer strength press 4x
Incline Db 2x
Seated Db ohp 2x

Hit some tris - dips and rope extensions 6x

[The camaro show]

Well tomorrow my high school hockey team is having our alumni game for all us retired guys. Gonna feel weird lacing up the skates again and gonna be kinda sad.

[icehog3]

Good work, Bob. :tu

Chayse, I played men's league hockey for the last 27 years. Broke my leg and ankle playing in June and ligaments are still too f-ed up to skate. Hopefully back on the ice by summer. Have fun in your alumni game. :tu

[icehog3]

Leg day. Wasn't very motivated going in, quads are tired and I was bored with the pyramiding. So I just put a medium weight on the press and did 200 total reps, each set to failure. Skipped hacks and extensions and just finished with hammie curls.

Bunch of core/ab work. and that is all she wrote.

My f*cking gym pulled more of their bullshit, taking 5 of our adjustable benches that everyone likes to a newer club and giving us a bunch of shitty benches in return. When spring comes around I am going to start looking at other gyms, I am willing to drive further a few days a week for better equipment. :mad:

[The camaro show]

Men’s league sounds fun Tom I played from kindergarten to all of high school and got 2 state championships from it. Hockey is just one of those things you miss and you can’t do it like playing a game of pick up basketball at the gym.

[icehog3]

Men’s league sounds fun Tom I played from kindergarten to all of high school and got 2 state championships from it. Hockey is just one of those things you miss and you can’t do it like playing a game of pick up basketball at the gym.

True, that's why I was playing on 3 teams when I got hurt, so that I could skate 4 times a week....kept me from needing to do any other cardio! ;) :r

[icehog3]

ICT today, hit all 3 angles of bench, flyes, and some extra wide stuff on the Hammer Strength machine. Finished off with another PB on the bike for this comeback. Now time for some protein and fat. I did have like 8 blackberries before I went to the gym. ;) r

[Chainsaw13]

Still battling this cold, but wasn’t going to let that stop me any longer. Worked out fasted this morning. Maybe not the best idea. Lol.

Med grip seated rows
Wide grip pulldowns
Narrow reverse grip pulldowns
Straight arm lat pulldowns
Shrugs
Face pulls
Ez bar 21’s
Hammer curls

[icehog3]

Hope you didn't make the cold any worse, Bob.

Friday was back, gassed really early. Hit barbell and T-bar rows hard, didn't have a lot left for cable work and rear delt flyes. Finished strong with abs and core work.

Yesterday did arms before hitting the bike for cardio. The Keto and the ramped up cardio have really started to melt the goo off my core, I would say close to 75% of it is gone in just 3 1/2 weeks. I know the last 25% will be the toughest though.

Heading in for legs and core shortly.

[icehog3]

Good leg workout today, hit the leg press for 8 heavy sets, then 4 sets of front squats and 4 sets of hammie curls. Finished off with abs and core, and skipped cardio. The legs just didn't want that bike today. :r

That's 5 days in a row and 15 of the last 16. But the waist is looking good. Chest and cardio tomorrow, then a day off (from lifting at least).

[Adriftpanda]

Sorry for the missed week or most of it. I trained but just busy to post. Same stuffs

Will post this week.

Will Probably do 2 more weeks of Keto and then I’ll slowly add in carbs. I miss my carbs.

[icehog3]

Sorry for the missed week or most of it. I trained but just busy to post. Same stuffs

Will post this week.

Will Probably do 2 more weeks of Keto and then I’ll slowly add in carbs. I miss my carbs.

Me too. But this is working so well, I might just keep it up until mid February. Then I get to have some taters with my Fat Boy BBQ. ;)

[icehog3]

ICM, hit chest, triceps, then hard cardio for 48 minutes.

Chest consisted of
Incline bench x 3 sets
30* bench x 2 sets
Bench press x 3 sets
Flyes x 3 sets
Decline press x 3 sets

Triceps was
Skullcrushers x 3 sets
Extensions x 2 sets

and gassed. But not gassed enough not to ride that m*********ing bike. :r

[Adriftpanda]

No no no no

ILD. Too many bros doing chest Mondays.

Strength felt pretty on. Motivation was a 5, strength was a 9

Hit some doubles at 355 3x
Platz squats 3x
Bulgarian hack squats 3x
Seated extensions 4x
Seated leg curls 4x

Did some good mornings as well.

[Chainsaw13]

Damn, I hope to be somewhere close to you guys someday. But I’m happy with the progress I’ve made in the last 13 months.

ICM
Flat bench. New PB for me, 185x3
Incline press
High cable press
Side raises
Rear delt raises
Front raises
Had gas left in the tank so threw in some dips

[icehog3]

No no no no

ILD. Too many bros doing chest Mondays.



https://www.youtube.com/watch?v=MF283pORG2E

Good work, Huy and Bob! Hitting it hard!

Me? Off Day! :wo

[Chainsaw13]

Leg day!

Squats
Straight leg dumbbell deadlifts
Walking lunges
TRX hamstring curls
Overhead dumbbell tri presses
Tri pushdowns

[icehog3]

Good stuff, Bob! :tu

Heading in for back, abs and cardio today after taking the day off from everything yesterday.

[Chainsaw13]

Give em hell Admiral! :salute:

[icehog3]

Tore it up, Bob. Strongest I've felt on back day since getting on this diet. Didn't go crazy on sets, but the intensity was high.

Olympic bar rows x 5 sets
T-bar rows x 4 sets
Close grip pulldowns x 3 sets
Wide grip cable rows x 3 sets

Then hit the bike hard for 52 minutes. Skipped abs, will get them tomorrow.

[Chainsaw13]

Nice work Tom.

Yesterday there was a guy on the lat pulldown machine, legs over the thigh pads, with his back probably 30° from parallel to the floor. Not exactly sure what he was doing. Some ne form of row I guess.

[icehog3]

Nice work Tom.

Yesterday there was a guy on the lat pulldown machine, legs over the thigh pads, with his back probably 30° from parallel to the floor. Not exactly sure what he was doing. Some ne form of row I guess.

I've seen guys do that, Bob, and say it's for a better stretch on their lats. I don't like it, I use the cables for contraction, and do dead hangs later for a better stretch then that pulldown method could ever give. :2

[Adriftpanda]

Pull day

Deadys 3x
Plate loaded standing rows 5x
Neutral grip pull downs 4x
Bent over Db flies 4x

Hit bis pretty hard... probably haven’t done that since college.

[icehog3]

Nice work, Huy. :ze

Just have arms and abs to do today.

[Chainsaw13]

Back and arms today

Wide grip lat pulldowns
Narrow reverse grip pulldowns
Close grip rows (only got the one set, felt my sciatic tweak)
High iso rows
Shrugs
Alternating static curls
Ez bar curls
Bit of cardio

Read some articles today about strength vs hypertrophy training. Interesting. Now I have a better knowledge of both so I can adapt my routines.

[Adriftpanda]

Leg day.
Had a great day of training.

Fronts 5x
Platz front 3x
Front bb box step ups 3x
Single leg lying curls 4x

[icehog3]

Great work, Bob and Huy! :tu I'm inspired!

[Adriftpanda]

Glad the weekend has come

Flat bench 4x
Reverse grip pull down 4x

Plate loaded front pull downs 4x
Seated Db Arnold presses 4x

That’s it? Lol

[icehog3]

Good stuff, Huy. Stop being mean to me on FB.

Did strictly cadrio and core before work today, almost a full hour of cardio before hitting abs.

Leg day tomorrow. I did some carb loading for the workout. I think 3 or 4 even. :hn :r

[Adriftpanda]

Whaaaaaat!!! You rebel!

Slow getting off Keto.... had a little bowl of fruit and and a s’more that Mason made me.

[icehog3]

I'm crazee! Actually, I a going to try and Keto through Feb. 11 when I leave for Florida.

Legs yesterday, went heavy on the presses, so heavy (for me) I was too gassed to do any kind of squatting. Finished up with hamstring work and core.

No day off this cycle, going to train straight through til I head to Cleveland for the "Weekend at Dave's". Chest today....added bonus is that I will not be doing chest on International Chest Day. ;) :r

[Chainsaw13]

Just cardio for me the last two days. Not a lot of time while on the road. But had to do something.

Next Monday, 1/21, I start the 1stPhorm transphormation challenge. 8 weeks to get in the best shape i can. Winner gets $50k.

[icehog3]

Rooting for you yo win that challenge, Bob! :tu :ze

Chest today, 3 sets each of bench, 30* incline, incline, decline, flyes (4 sets), and vertical bench. Finished off with 56 minutes of cardio.

[icehog3]

Good back day, kind of the same exercises as last time but with more energy and strength.

Olympic Bar rows x 6 sets
T-bar rows x 5 sets
Wide pulldowns x 3 sets
Cable rows x 4 sets
One arm rows x 2 sets
Dead hangs
Ab work

[Chainsaw13]

ICM!

Flat bench, with pauses. Working on time under tension. Those were fun.
Incline dumbbell press, 21’s. Mixing it up.
Cable presses
Rear delt flys
Ez bar shoulder raises
Front delt raises
Tri pushdowns
Ab work

Tomorrow is back day. Going to attempt deadlifts with the trap bar. Gotta see how my lower back/sciatic handles it.

[icehog3]

Good chest day, Bob...hope the back holds up today. :tu

Heading in for shoulders, arms and cardio.

[Chainsaw13]

Back and bi’s today.

Trap bar deadlifts. No issues with lower back.
One arm rows
Narrow grip pulldowns
Straight arm pulldowns
Shrugs
Hammer curls (went heavy at trainers direction)
Preacher curls

[icehog3]

Good work, Bob. :tu

Hit shoulders for the first time in a bit, seated military presses and barbell shrugs. Cambered bar curls and preacher curls for the bis, and decided to leave tris for tomorrow or Thursday and crush it on the cardio.

Legs tomorrow, we'll see if I regret all that cycling today. ;) :r

[Chainsaw13]

You go Tom! I"m a ball or soreness today. :D

[icehog3]

You go Tom! I"m a ball or soreness today. :D

Hope that lactic acid breaks up for you, Bob.

It's leg day. I tried to stay in bed, but my conscience won't let me. :D

[icehog3]

Hit it hard on legs.....toned down the volume but ramped up the weight, it kept me from getting bored doing the same "wheelhouse" another consecutive leg day. Still good and tired 5 hours later. Pyramided leg presses until I couldn't hit 8 reps, then upped the reps on the way back down. Skipped the squats as I was gassed and finished with extensions and hammies. Wrapped it up with some ab and core work.

Tomorrow I'll try to go early enough to superset a little chest/back and maybe some arms before cardio. Then 3 days (at least) off for the Winter Blues Herf. I've only had one full (and one "cardio only") days off in the last 5 weeks, so I am not worried about it, and I'll stay in ketosis while I'm there (thank goodness bourbon is keto friendly).

[icehog3]

Hit my chest and back supersets, but I was afraid I wouldn't have anything left for cardio so I just went with the tri and bi pump I got from the chest and back work. :r

Hit cardio hard for a full hour and a cool down. Earned my 3 day respite, if that's truly possible.

Huy, Bob.....you guys hit it hard for me while I'm drinking and smoking the weekend away. :ze

[icehog3]

Hope you guys weren't slacking while I was gone. ;) :r

First day back hit legs yesterday. Since I'd had three days off from training I added weight and had a good workout. Leg presses, squats and hamstring work, then some core/abs to finish off.

Chest and tris today, wanted to do some cardio but ran outta time. Tomorrow. Hit incline bench hard, some vertical bench, declines, flyes and dips. Only did cables for tris as they were spent from chest.

Back tomorrow, along with the aforementioned cardio.

[Chainsaw13]

Nice work Tom. :tu

Was up north MI over the weekend, so got back at it yesterday.

Yesterday - squats, leg press, hamstring curls, dumbbell box step ups, calf raises, cardio.

Today was chest and shoulders. Weighted dips (first time doing those), dumbbell bench, standing shoulder press, static side raises, chest flys, 100 push-ups finisher w/50 battle rope reps every time I had to stop. And then a bit of cardio.

[icehog3]

Good stuff, Bob, hitting it hard! :ze

Got some MCT oil yesterday, supposed to help ketosis and provide energy for the workout. Just dropped some in a cup of joe before I head to the gym for back and cardio. I read that some people have to work up to a full dose because of intestinal distress, but I don't seem to be having any issues.

[icehog3]

MCT didn't give me an extra energy at all today, but it did make me sweat like a piece of rancid pork. :r

T-bar rows x 5 sets
Chest supported rows x 4 sets
Olympic bar rows x 3 sets
Dumbbell rows x 4 sets
Cable rows x 4 sets
Rear delt flyes x 4 sets

I was just too gassed to do an hour of cardio after, so I'll do it tomorrow after shoulders and arms, or Friday standalone. I couldn't figure out why I was so gassed today. After typing up the workout, 24 sets...I just figured it out. :r

[Chainsaw13]

Lol, I bet that would gas ya for sure.

I did MCT oil before. Not sure how much it helped me. But then I was using it in my coffee.

[icehog3]

Lol, I bet that would gas ya for sure.

I did MCT oil before. Not sure how much it helped me. But then I was using it in my coffee.

That's how I am using it as well. I'll give it 10 days or so and then reevaluate. ;)

[Chainsaw13]

Got an extra long session with my trainer today, as he had a lot of cancellations. Hit my back hard.

Pulllups
TRX inverted rows
Incline dumbbell rows
T bar rows
Back extensions
Ab work. Did body saw planks for the first time. Damn those suck. Then some weighted reverse sit-ups
Cardio

[icehog3]

Good day, Bob, and bonus on the extra trainer time!

I hit shoulders and arms yesterday. Most energy I've had in a few days, too bad it was for small parts day. :r

Legs on deck. Energy don't fail me now! :D

[Chainsaw13]

Good luck tomorrow Tom.

Shitty day at work, so left early and went to the gym. Hit up arms.
Tri pushdowns
Tri press machine
Tri overhead extensions
Zottman curls
Incline curls
Ez bar curls
Ab work
Cardio

Must’ve burned thru all the sugar in my post workout drink, and then some. Got home and felt off. Took my blood sugar, a whopping 61. Quickly ate a piece of bread and another protein bar. Feeling better now.

[icehog3]

Nice workout, Bob! How do you measure your blood sugar, is it a strip? I've been using the Keto ones to test my level of ketosis the last several weeks.

Crushed legs with volume yesterday, hit two different leg presses back and forth for a total of 14 heavy sets, then finished with hammie curls and hack squats.

I was going to make today a cardio day, but I'm heading out to a concert tonight and will likely drink a fair amount of bourbon....so I am going to do chest on short rest today, and hit the cardio tomorrow. I'm likely gonna need it. :r