Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Chainsaw13]

I have a glucose monitor. Got it when I got diagnosed as type 2 diabetic.

I think I channeled you Tom. Leg day for me this morning. Went for qty on leg press, 10 total sets, 6 regular, 4 targeting hammie’s. Goblet squats, then some hammie curls. Did a bit of cardio, but was gassed. Now to refuel.

[icehog3]

Channel me anytime, Bob, sounds like a productive workout.

Had a dose of the MCT oil with my coffee when I was posting here earlier, and a second dose in my preworkout. Good energy day, some better strength and lots of volume too. Really hit the incline presses hard, then busted out vertical and decline bench and some extreme stretch flyes. 24 total sets, maybe a little overboard for chest, but gotta reel it when you feel it. ;)

[icehog3]

Was going to do cardio and abs (and not lift) today, but when I see the impending snowstorm tonight and I'm not positive I'll be caring to drive to the gym tomorrow, I did back and abs today. Glad I did because I had a kickass workout, both strength and endurance really seem to be returning.

Barbell rows x 6sets
T-bar rows x 5 sets
Rear delt flyes x 5 sets
Wide pulldowns x 4 sets
Cable rows x 4 sets
Dead hangs
Abs

My guess is I'll try to get to the gym one way or another tomorrow regardless. :r

[Chainsaw13]

Shoot, I didn’t think of that. I took today as a rest day. I guess I’ll see how tomorrow goes weather wise.

[icehog3]

Shoot, I didn’t think of that. I took today as a rest day. I guess I’ll see how tomorrow goes weather wise.

Hope we both get as little as possible (phrasing). :D

[Chainsaw13]

Crushed back today.

Assisted pull-ups
Wide grip pulldowns
Narrow grip rows
ISO high rows
Low back extensions
Shrugs
Ab work
Some cardio

[icehog3]

Nice Bob! :ze

I went in feeling sore and supposed to do shoulders and arms. Called a change up and did 65 minutes of hard cardio instead, then hit some core work. Shoulders and arms manana!

[Chainsaw13]

How often do you guys train the same body part in a week?

[icehog3]

How often do you guys train the same body part in a week?


I split my routine into 4 days right now for the lifting part.
Legs
Chest
Back
Shoulders and arms

Throw in a day off when I need one, sometimes I'll take every 5th day off from lifting, if I'm feeling good, I'll go right to it.

So I guess the answer (for now) is averaging 3 times every 2 weeks? I'm so confused by my own confusion. ;) :r

[Chainsaw13]

I split my routine into 4 days right now for the lifting part.
Legs
Chest
Back
Shoulders and arms

Throw in a day off when I need one, sometimes I'll take every 5th day off from lifting, if I'm feeling good, I'll go right to it.

So I guess the answer (for now) is averaging 3 times every 2 weeks? I'm so confused by my own confusion. ;) :r

I was sort of on the same schedule. Now that I'm going to the gym 5 days a week, I was thinking of breaking it up into each main body part.

[icehog3]

I was sort of on the same schedule. Now that I'm going to the gym 5 days a week, I was thinking of breaking it up into each main body part.

If you break it up into more or less than 5 parts, you can just cycle.

1st Mon - Back
1st Tue - Chest
1st Wed - Legs
1st Thu - Shoulders Arms
1st Fri - Back

2nd Mon - Chest
etc etc etc

[icehog3]

Shoulders and arms today

Volume on shoulders, high reps on military presses and shrugs
Heavy on bis, Olympic bar curls, cambered bar curls, preacher curls
Volume on tris, cable pushdowns, skull crushers

[Chainsaw13]

Nice work Tom. :tu

Chest and shoulders yesterday
Flat bench
Incline press
Overhead press on smith machine
Rear delt flys
Couple different TRX exercises
Decline push up finisher

Tonight is legs.

[icehog3]

Nice work Tom. :tu

Chest and shoulders yesterday
Flat bench
Incline press
Overhead press on smith machine
Rear delt flys
Couple different TRX exercises
Decline push up finisher

Tonight is legs.

Good work, Bob! :ze

Legs for me too. I just need to warm up the truck for like 4 hours. ;) :r

[icehog3]

Crushed it.

Went heavy on front squats and really fatigued the quads. Then went semi heavy on the leg press for reps, with a higher foot position than normal to really bring the hammies and glutes into it. Finished with some hammie curls, though about hack squats but said "f*** it, I'm tired". Hit some abs, then hit the lunch joint for bacon and eggs.

Hope you got a good one too, Bob. :tu

[Adriftpanda]

I’m here! Sorry. Just busy to post.

Same routines.

Back today, had less than 40 min. Quick pull day.

Stay warm Midwest

[Adriftpanda]

Changing it up is a great thing Bob

Here’s my split. Last 6 months.

Monday - heavy legs
Tuesday - heavy push
We’d - heavy pull
Thur - hypertrophy lower
Friday - hypertrophy upper

[icehog3]

Good job, Huy! But 6 months on the same cycle? Need to change it up My Man!

[Adriftpanda]

Yeah I did... I added calve raises and more bourbon

[icehog3]

Yeah I did... I added calve raises and more bourbon

Well ok then. :D

[Chainsaw13]

Just cardio yesterday. Going in for legs today, provided my head clears up.

[icehog3]

Just cardio yesterday. Going in for legs today, provided my head clears up.

Hope you feel better and kill it, Bob.

Imma keep rolling without a day off and make it International Chest Thursday.

[icehog3]

And looking above I can see it's hypertrophy legs day for Huy, and that he needs 4 more posts for 10K. :)

[icehog3]

Crushed it, I think my body has definitely made the full transition to using ketones for energy.

Incline bench x 4 sets
Vertical bench x 4 sets
Decline bench x 4 sets
Flyes x 4 sets
Wide grip bench x 3 sets
Dead hangs

[RevSmoke]

Son Timothy graduated from Concordia University in Mequon with at degree in Exercise Physiology. He is doing his internship at Titanium Performance where he will be gainfully employed following its completion. Seems like a new cutting edge method of training. If you are interested, here is some info.

https://mytitaniumperformance.com/

[icehog3]

Thanks Todd, and congrats to Timothy!

[Chainsaw13]

Head felt better, so back to the gym.

Tri pushdowns
Tri press machine
Tro overhead extensions
Skull crushers
Incline eccentric curls
Hammer curls
Cable curls
Lots o’ cardio

12 days into the 8 week challenge and I’m down 5 lbs.

[Adriftpanda]

Good day. Quick but good.

Seated Db press (haven’t done these in a long time)
Hammer strength press
Wide grip pull downs
T bar row

Seated Db curls - lying db skullys
Rope extension - bb reverse grip curl

[icehog3]

Nice work, Bob and Huy!

Energy and strength still ramping up, though I am getting tired of everybody telling how thin my face looks. :r

T-bar rows x 4 sets
Cambered bar rows x 4 sets
One armed rows x 3 sets
Cable rows x 3 sets
Wide pulldowns x 3 sets
Rear delt flyes x 4 sets
Dead hangs

[Chainsaw13]

You guys inspire me to push more in my workouts. Been upping the sets, which I’m sure has helped me push thru my plateau.

Back today. Meant to do legs but forgot my shoes.
Assisted pull-ups
Wide grip pulldowns
Narrow reverse grip pulldowns
Dumbbell rows
Lat pullovers
Low back extensions
Ab work
Cardio

Saw the chiropractor for the first time in decades. Told me I shouldn’t squat anymore. Umm, ok. :D

[icehog3]

Great work, Bob, and don't tell that quack Jack Squat. ;) ;s

Did shoulders yesterday along with 68 minutes of hard cardio. Going to take one more easy day today and hit arms and core, then back for legs before work tomorrow.

[Chainsaw13]

I won’t tell him Tom. I just have to be careful as he works out at the same gym. :D

Volume day for legs. Went medium weights, but did 12-20 reps per set.
Squats x5
Leg press x8, 4 regular, 4 focusing on hammies
Single leg hamstring curls x3
Calf raises x4
Cardio. Foots been feeling good so back running some.

Added up the totals as I went. Amazing how much iron you can move. I was somewhere over 80k lbs.

[icehog3]

80K Salutes, Bob! :ze Nice leg day. :tu

Easy day for me, arms and abs. Went heavy on both bis and tris, but a lot more sets for bis as the tris were a little fatigued from all the shoulder work yesterday.

Leg day tomorrow. Jobu, give me strength. :D

[icehog3]

Jobu did me ok, kicked butt on some wheels today.

Front squats x 5 sets
Leg press x 5 sets
Extensions x 4 sets
Hammie curls x 4 sets

Went heavy on everything, so 18 sets was puh-lenty. :D

[icehog3]

ICT, tore it up.

Incline press x 6 sets
Vertical bench x 4 sets
Flyes x 4 sets
Decline bench x 4 sets
Super wide bench x 4 sets

Back tomorrow, and walking to my truck from the gym, started thinking about what I would do for back....I'm in the groove! :)

[Chainsaw13]

ICT. Didn’t tear it up. :D

Flat bench
Standing press (much better on those than last time)
Incline press
Incline front raises
Dips
Rear delt cable crossovers
Face pulls
Cardio

[icehog3]

Tear it up today, Bob!

https://i.imgur.com/Fjg5695.gif

[icehog3]

Third excellent workout in a row. I know some of it ca be attributed to my body adjusting to Keto, but I think another factor is the Bulletproof Brain Octane Oil I started taking 3 days ago when my Nature's Way MCT Oil was done. Just seems to amp the energy and strength big time.

Olympic bar rows x 5 sets
Narrow barbell rows 4 sets
T-bar rows x 4 sets
Cable rows x 3 sets
Superwide pulldowns x 3 sets
Narrow grip pulldowns x 1 set
Dead hangs

[Chainsaw13]

Nicely done Admiral!

[icehog3]

Thanks, Bob.....best I've felt since May, and maybe even longer than that.

[Chainsaw13]

Back day!

Trap bar deadlifts
Seated high rows
Dual dumbbell rows
Front/back smith shrug super set
Lat pullovers
Skull crushers
Ab work
Cardio

[Adriftpanda]

Good press day

Light and lots of reps. Felt good, back to fasting.

Legs tomorrow, more focused on hammies. Will report. Will be better about my daily logs. Apologies for my lack of, just been so busy to post etc lately.

[icehog3]

Good stuff, Bob and Huy. I just like hearing how you guys are doing in the gym. :tu

Arms and core yesterday, semi-heavy. Saved the gas for legs, which will start to get punished in about 30 minutes. ;)

[Chainsaw13]

Legs.

Leg press
Hack squats
Bulgarian split squats
Single leg hammie curls
Seated hamstring curls
Cardio.

In three weeks of the challenge, I’m down nearly seven lbs.

[icehog3]

Good deal, Bob, congrats! Keep 'er going, Brother!

Legs for me too, went heavy and crushed it.

Cybex leg press x 6 sets
Front squats x 5 sets
Hamstring curls x 4 sets

Off tomorrow for a funeral, than one full upper body workout Sunday before taking 6 days off. I really don't want to take the time off, but I do need the vacation, and hopefully I will come back even hungrier.

[Chainsaw13]

Way to go Tom! :ze

Boobs and shoulders.
Decline press
Weighted dips
Ahnolds
Cable front delt rows
Icarian press (focusing on upper)
Rear delt flys
Cardio

Tomorrow I think I’ll go after arms and abs.

[icehog3]

Boobs. :lr

Good day, Bob. I'm glad I didn't think I might be able to work out in the afternoon after the funeral, not a chance. And my legs are so sore from yesterday, and of course it was a Catholic mass so we got up and down 50 times. :D

I'll just hit one or two exercises for each upper body part tomorrow, some abs, and we'll see about cardio. Then you and Huy hold the fort for me next week! :tu

[Chainsaw13]

Blasted my arms today.

Cable curls
Drag curls (hard as fudge in a dress/heels) :D
Zotts dropsets
Tri pushdown machine
Overhead tri extensions
Diamond pushups
Cardio

[icehog3]

Hit them guns, Bob! :tu

I went in with the intention of a full upper body workout for my last day before vay-kay. After the crazy intense supersets I did for back and chest, there would be no shoulder or arm work. :lr

Olympic bar rows / Incline bench x 5 supersets
T-bar rows / bench press x 4 supersets
Pulldowns (2) Cable rows (2) / Decline bench x 4 supersets
Rear delt flyes / chest flyes x 3 supersets
Dead hangs / Vertical bench x 2

That's all folks...although it looks like I might be training Tuesday, which I haven't done on vacation for years. I'll hit some arms, and if I have time, maybe some volume work for legs.

You guys bust it up for me while I am gone! :ze

[Adriftpanda]

Good push day. Started out meh but then cut the rest time and it just made it better.

Flat bench x4
Single Db hammer press 4x
Cable flies 4x
Smith machine bb press - bb upright row 4x
Rear felt flies 4x

Hit some quick triz

[Chainsaw13]

Leg day. Like you Huy, started off meh, then got better.

Squats
Leg press
Weighted walking lunges
Hammie curls
TRX hip thrusts
Cardio

[Chainsaw13]

Back day!

Narrow reverse grip pulldowns
Reverse push-ups
Narrow grip rows
Wide grip high row machine
Dead hangs
Farmers carry
Cardio

I’m gassed. Glad tomorrow is my one and only rest day.

[Adriftpanda]

Had 30 min to hit back yesterday. Went well.

Chest supported rows 5-6x
Smith machine single row 4x
Bent over lat pull downs - wide grip pull downs 4x

Legs today :)

[Chainsaw13]

Chicken wings

Rotational tri pulldowns
Standing overhead extensions
Weighted bench dips
Close grip press
Tri pushdown machine
Straight arm cable curls
Cable elevator curls
Drag curls
Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing)
Cardio

[Adriftpanda]

Sounds like fun!

Quick push day - actually kept working sets to 2x8-10

Seated single kb press x2
Incline bb press x2
Flat single Db press x2
Smith machine upright row - bb side raise x2

Hit some bis and tris supers

[Adriftpanda]

Killed bis with the cables, I used the long bar. 8reps reverse grip and then 8 reps curl - crazy burn

[Chainsaw13]

Killed bis with the cables, I used the long bar. 8reps reverse grip and then 8 reps curl - crazy burn

:tu

[Chainsaw13]

Not my best leg day. Did set a pr of 730/6. Could’ve done more probably, but the set of 710/9 beforehand gassed me. Been feeling a strain in the lower ab, so I didn’t push too much more all around.

Leg press, both regular and hammies.
Single leg hamstring curls
Calf raises
Cardio

[Chainsaw13]

Chest and shoulders.

Flat bench
Incline bench
Standing overhead press
Side raises
Low cable press
Cable crossovers
Face pulls
Cardio

[Chainsaw13]

Back day!

Assisted pull-ups
Narrow reverse grip pulldowns
Wide grip pulldowns
Seated rows
ISO machine rows
Low back extensions
Cardio

[Chainsaw13]

Arms up! :ze

Rotational tri pulldowns
Standing overhead tri extensions
Weighted bench dips
Tri pushdown machine
Straight arm cable curls
Cable elevator curls
Reverse grip ez bar curls
Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing)
Cardio

[Adriftpanda]

That’s a hell of an arm day.

Push day and some abs

Single KB press 2x
Flat Db press 2x
Bb military press - back neck press 2x
Hammer strength press 2x
Cable flies 2x

Hit some tris and to finish up. Felt good. Been keeping my working sets to 2 but that doesn’t include my warm up sets.

[Chainsaw13]

Ok, now I gotta look up hammer strength press. New one for me.

[Chainsaw13]

Ok, I’ve done that machine. I just called it something different.

[Chainsaw13]

Volume Leg day!

Squats
Single leg press, alternating hamstring and regular
Low back extensions focusing on hammie and glutei
RDL
Hamstring curls
Cardio

[Adriftpanda]

Very nice! You’re putting in some good work, Bob.

Pull day, been keeping this to just 2 working sets. Feeling good, I could do maximum amount of weight without having to go to failure on that 3rd - 4th SRF.

Land mine rows 2x
Pull ups 5x (this I did more because i love pull ups)
Plate loaded high row machine 2x
Seated wide grip row 2x
Close grip pull downs 2x (did all my reps slow and controlled, probably 5-6 seconds per rep)

Incline Db curls, reverse bb curls, preacher machine

[Chainsaw13]

Nicely done Huy.

Today is my rest day. If anything I was going to just do some light cardio. My trainer gave me the task of 500 pushups. The idea is to do about 10 reps at a time throughout the day. Not enough to work up a sweat, but enough to keep the blood pumping.

[icehog3]

Good work, Bob and Huy!

Got back from vacation 2 days late due to weather, and started back in he gym yesterday with ICW. Back today, wish me power.

[Chainsaw13]

Going in for chest later today. My hamstrings are still on fire from Tuesday.

[Chainsaw13]

ICT

Flat bench
Weighted dips
Incline dumbbell press
High cable flys
Low cable flys
Rear delt flys
Seated dumbbell press
Front delt raises
Cardio

I think that hit all the major chest/shoulder muscles. Lol

[icehog3]

Nice job, Bob. I'm a poet and didn't know it.

Back yesterday:
Olympic bar rows
T-bar rows
Wide pulldowns
Cable rows

Short on time today, so I'll hit some arms and shoulders and save legs for tomorrow.

[Chainsaw13]

forgot to add, yesterday was my first time getting buried under the bar. I added a bit of weight on flat bench on the 4th set. Was feeling good, or maybe cocky. Tried to rep out one more. Nope, ain't gonna happen. Was maybe 1" away from racking it. Good thing I didn't use clips.

[icehog3]

forgot to add, yesterday was my first time getting buried under the bar. I added a bit of weight on flat bench on the 4th set. Was feeling good, or maybe cocky. Tried to rep out one more. Nope, ain't gonna happen. Was maybe 1" away from racking it. Good thing I didn't use clips.

Glad you got loose, Bob!





You are loose, right? :tf

[Chainsaw13]

Yes, loose as a goose.

[Chainsaw13]

Hit up arms today.

Tri pushdowns
Tri overhead extensions
Tri kickbacks
Ez bar skull crushers
Preacher curls
Drag curls
Zott curls dropset
Cardio

Back day with the trainer tomorrow

[icehog3]

Another solid day, Bob, :tu

I did arms too, hit Olympic bar curls, preacher curls and concentration curls for bis, and did all cable work for tris today. I have no idea why but tris were weak as Hell today. :confused:

Leg day tomorrow. Lord, give me strength. Literally.

[Chainsaw13]

Not my best back workout. I think the hell I’ve put myself through the last 5 weeks caught up to me.

Deadlifts, only two sets until I tweaked the one sore spot in my back
Low cable rows
Pull up eccentrics
Reverse narrow grip pulldowns
One arm band rows
Shrugs, light weight, 15/reps each of 3 hand positions (45 reps per set)
Ab work

Trainer told me to get a cheat meal and take tomorrow off. So I got a small pizza loaded with meat. Finished it and not entirely over full.

[icehog3]

Hope the pizza and some rest helps, Bob.

Went heavy and volume for legs today. Kicked some major butt.

Front squats x 11 sets
Leg press x 6 sets
Quad extensions x 4 sets
Hammie curls x 4 sets

[Chainsaw13]

Hope the pizza and some rest helps, Bob.

Went heavy and volume for legs today. Kicked some major butt.

Front squats x 11 sets
Leg press x 6 sets
Quad extensions x 4 sets
Hammie curls x 4 sets

Wow!

[icehog3]

Wow!

Yeah, and I'm feeling it the morning. :r Might have to do some time on the bike to try and keep the lactic acid in check.

[Chainsaw13]

I went in and did some cardio and stretching. Should’ve started with stretching the hip flexors. Didn’t get to do them. The other stretches aggravated my back. I looked like an old man getting off the floor. Ice and Aleve are helping.

[icehog3]

Damn, Bob, I've had stretches of back problems (been a long while, <knocks on wood>. I hope you can get the inflammation down and get some relief. I used to bum one muscle relaxant off someone, all I usually needed was one night sleep with no tightening of the back and I was pretty good.

Thought I was going to do cardio when I left for the gym. Then I thought, "chest is up next", and tomorrow is Monday. So I did chest. Maybe cardio tomorrow, or maybe back. Don't have time for both before work though, so I'm playing it by ear.

Vertical bench x 5 sets
Wide incline x 4 sets
30* incline x 3 sets
Decline bench x 4 sets
Flyes x 4 sets

[Chainsaw13]

Fast and light leg day. Lower weight, higher reps.

Leg press x4
Leg press for hamstring x3
Single leg curls x3
Hip adductors x3
Ab work
Cardio

Backs feeling better. Didn’t want to push it too bad today and aggravate it more. The 3.1 miles on th treadmill really loosened it up.

Gym was packed today. More so than I’d seen in a while. Tomorrow is chest day. Looking forward to it. The cheat day and rest did me good.

[icehog3]

Glad it's feeling a little better, Bob, hope it continues to improve.

Just did cardio and abs yesterday. Heading in for back shortly.

[icehog3]

Good day on back, and felt extra energy so I threw in 7 sets of military press for delts.

Olympic bar rows
Neutral grip T-bar rows
Smith machine rows
V grip T-bar rows
Military press
Cable rows

[Chainsaw13]

ICT and shoulders

Flat bench
Weighted dips (graduated to the 35lb plate)
TRX work for shoulders
Low cable upright rows
Icarian press
Rear delt flys
150 push-up finisher. Every break I had to do 10, 10x2 plate presses. Finished in 7 sets.

I earned my taco dinner.

[icehog3]

Nice job, Bob! :tu

Hey Bob, remember when Huy used to post in here? :D

[Chainsaw13]

Nice job, Bob! :tu

Hey Bob, remember when Huy used to post in here? :D

:D

[icehog3]

Arms (volume) and an hour of cardio today. Earned my bacon and eggs. :tu

[Chainsaw13]

Went heavy on arms today

Tri pushdowns
Ez bar skull crushers
Tri press machine
Tri overhead extensions
Weighted dips
Chin ups
Hammer curls
Elevator curls
Drag curls
Cardio

Forgot to do some ab work.

Coming down to the last two weeks of my fitness challenge. Time to ratchet it up. :tu

[icehog3]

Kick some butt, Bob! :box:

Where is Huy?? :confused:

Did legs yesterday. Underestimated how much cycling 3 days before and again the day before, for 60 minutes +, would affect my endurance. It wasn't pretty, so I just went heavy and got out. :r

Leg Press x 5 sets
Hammie curls x 4 sets
Quad extensions x 4 sets

Yup. That was it. :r

[Chainsaw13]

Hit up legs today as well. Had to temper it so as not to aggravate my back. So I went heavy. :D

Leg press, new pr of 800 for 4 reps.
Weighted walking lunges
Hamstring curls
Hip adductors
Calf raises
Cardio

Tried some Bulgarian split squats but the back wasn’t cooperating.

[icehog3]

Hit up legs today as well. Had to temper it so as not to aggravate my back. So I went heavy. :D



That's what I'm talkin' about! :D

ICF yesterday. Hit the presses from the 4 different angles, and then finished off with some vertical bench and flyes supersets.

Need to work around my work schedule next week to get it all in, so I am just going to go in and hit cardio and core today, then back tomorrow.

Whaddaya think Huy is doin', Bob?

[Chainsaw13]

Whaddaya think Huy is doin', Bob?

Witness protection?

Back day!
Seal rows
Inverted rows
Narro grip pulldowns
Reverse grip pulldowns
Seated shrugs
Lat pullovers
Cardio

[icehog3]

Could be... :r

64 minutes of cardio and another 30 of core. Back manana. Good lift, Bob. :ze :tu

[Chainsaw13]

It as until I pulled something. Big time pain behind my left shoulder. Ugh one step forward, two back. Thought the massage I got today worked that out, but nope. Oh well, I’ll live.

64 minutes of cardio? Nice job. I can’t ever get myself to do over 45.

[icehog3]

It as until I pulled something. Big time pain behind my left shoulder. Ugh one step forward, two back. Thought the massage I got today worked that out, but nope. Oh well, I’ll live.

64 minutes of cardio? Nice job. I can’t ever get myself to do over 45.

Hope the massage did the trick for good. Freaking injuries, I hate 'em.

I need to find another way to ramp up the intensity of my cardio without adding more "resistance"....don't want the cardio to be muscle building or too fatiguing, just want the cardio vascular workout....I do plenty of lifting for the former.

OK, time for back! :ze

[Chainsaw13]

The massage helped some other things but not this new pain. Ibuprofen helps some.

Just cardio today. 4 miles in all,3.1 running. Longest distance I’ve done in a long while.

[icehog3]

Hope the new pain ain't long term, Bob. Nice work on the cardio.

Threw some shoulders in with back again. All in all, a really solid workout.

Barbell rows
T-bar rows
Wide pulldowns
Dumbbell rows
Seated military press
Rear delt flyes
Dead hangs

Arms, traps, and some cardio and core tomorrow.

Huy is closing on a new house, so I give him a full pass. Now, going forward.... ;)

[icehog3]

Arms and abs today. Skipped cardio because I've got legs tomorrow, and didn't have a great leg day last time after hard cardio the day before.

Cambered bar curls x 4 sets
Zottman curls x 3 sets
Olympic bar curls x 3 sets
Preacher curls x 3 sets
Cable pushdowns x 4 sets
Skullcrushers x 3 sets
Close grip bench x 3 sets

[Chainsaw13]

Nice one Tom.

Saw the chiropractor today out my back. As I thought, something with a disc in my neck causing it. Got adjusted and been icing it which has helped. Told me to lay off upper body for a while. So legs it is. :D

[icehog3]

You should have Tom Platz legs by the time your doc tells you to go back to upper body work, Bob! :D

Leg day for me too....wish me strength. :ze

[icehog3]

Crushed it. Best leg workout since I started training again after the injuries.

Front squats x 8 sets (heavy)
Leg press x 5 sets (heavy)
Quad extensions x 4 sets
One legged standing hammie curls x 2 sets
Prone hammie curls x 3 sets

Working all day tomorrow so I will take the day off of everything. Back for ICT after that.

[icehog3]

Chest Thursday, pressing from all angles and flyes. Lots of volume and a good pump.

Back Friday, started with heavy T-bars, Olympic bar rows for volume, some cables, and then back for a couple T-bar / Barbell row supersets to crush it off.

Shoulders and arms today, legs tomorrow, then off Monday.

Bob, hope the back starts getting better soon.

[Chainsaw13]

Me too Admiral. Me too.

[icehog3]

I'm crippled. ;)

Front squats (heavy) x 8 sets
Icarian leg press x 3 sets
Freemotion squats x 3 sets
Cardio (Precor bike) x 40 minutes
Hammie curls x 4 sets

I don't know how I am gonna teach PE all day tomorrow. I think I best start drinking heavily now. :D

[Adriftpanda]

Okay. This last couple weeks hasn’t been easy but I still managed to train when I could.

Back to schedule.

Only had about 45-50 min.

Pendlay BB rows 3x
Deadys 2x
Seated v grip row 3x
Pull ups 3x
Hammer strength hi row 2x

Hoping to hit legs tomorrow. Good job guys, thanks for picking up my slack.

[icehog3]

Good to have you back in our CA gym, Huy. :)

[icehog3]

Two Tittie Tuesday... wasn't very strong today, so I made up for it with intensity and volume.

Bench press
30* incline press
Incline press
Flyes
Decline press
Vertical bench/flyes supersets

Put off cardio until tomorrow as my legs are still sore as **** after Sunday's workout.

[Chainsaw13]

Got back in to do some cardio. Just 45 mins on the treadmill. Better than nothing.

[Adriftpanda]

Not enough time for legs so hit chest.

Flat bb press 3x
Incline hammer press 2x
Cable flies - cable incline flies 3x
Vertigo machine press (more like a neutral press) 2x

Rope extensions - over head extensions 3x

[icehog3]

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

;) :r

[icehog3]

Back day.

T-bar rows (heavy) x 6 sets
Barbell rows (volume) x 6 sets
Dumbbell rows x 1 set
Wide pull down / cable row supersets x 5 supersets
Dead hangs

[Chainsaw13]

God I had such high hopes that the doc visit fixed me up. Cortisone wore off yesterday, pain is back. Maybe not as bad but still no gym for me in the near future, except cardio. Maybe legs. Problem is a weak left arm and numbness in the hand. Gonna make gripping any weights hard.

Did another 45 mins of cardio today. I guess I’ll live vicariously through you guys.

[icehog3]

Bob, I'm so sorry. I've been through some serious injuries in my time lifting, and I know it's frustrating, and borders becoming depressive. Two broken vertebrae and a crushed disc and nerve in my back kept me out of the gym for a year when I was 27. I took that year and taught myself to skate and play organized hockey. A number of injuries have kept me out 2-3 months over the years, and of course the broken leg and subsequent kidney injury only allowed me to lift for 5 out of 24 weeks the second half of 2018.

What I am saying is "chin up", you will be back. And when you're younger, that muscle memory bounces back in no time.

[Adriftpanda]

Sorry to hear Bob. Hope you can get back in doing what you enjoy.

Legs yesterday. Was good.

Squats 4x
Db split squats 3x
Seated leg press 4x (leg positioned higher to focus a bit on hams)
Leg extensions 3x

[Chainsaw13]

Thanks guys. I never knew I'd miss the gym this much. I'll be back soon, slinging that iron.

[icehog3]

Thursday was all cardio and core day.

Today was supposed to be shoulders and arms, but the gym was packed with kids on spring break and I couldn't get at any racks or stands to do presses. So wailed on arms and then hit some core.

Olympic bar curls x 5 sets
Arnold curls x 4 sets
Preacher curls x 4 sets
French press x 4 sets
Tricep extensions x 4 sets

Tomorrow, you ask? :D

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

[icehog3]

And leg day it was. I trashed 'em, I feel like I have Charlie horses in both quads right now.

Front squats x 12 sets
Cybex leg press x 5 sets
Hammie curls x 3 sets
Quad extensions x 2 sets

Not sure if I'll do chest tomorrow, cardio tomorrow, or both tomorrow. I guess I better do chest for sure, don't want to try and find a bench with the college kids home on a Monday. :lr

[icehog3]

ICS. I wasn't sure I was gonna make it in because my legs aren't working well. :r

Incline bench x 4 sets
Bench press x 3 sets
30* incline x 2 sets
Decline press x 3 sets
Super wide bench x 2 sets
Vertical bench x 3 sets'
Flyes x 4 sets

No cardio, some abs.

[Adriftpanda]

Icd

Flat hammer press 4x
Single Db press 4x
Machine press - flies 3x
Dips 2x

Some triz

[icehog3]

Back today....feel a cold coming on, but wanted to try and sweat it out and see where I am at. Started with cable work to prefatigue, and went lighter on rows than usual.

Super wide pulldowns x 3 sets
Neutral grip pulldowns x 3 sets
V-grip pulldowns x 2 sets
Barbell rows x 4 sets
T-bar rows x 4 sets
Cable rows x 3 sets
Dead hangs

[Chainsaw13]

Tried a bit of legs today.

All single leg exercises
Leg press
Hammie curls
Bulgarian split squats
Physio ball hammie curls

[icehog3]

Tried a bit of legs today.

All single leg exercises
Leg press
Hammie curls
Bulgarian split squats
Physio ball hammie curls

How did it feel, Bob?

[Chainsaw13]

How did it feel, Bob?

Not gonna lie, it was a struggle. My nerve issue was acting up a lot yesterday. But we tried to stay away from anything that would aggravate it more.

I really can't do much upper body stuff right now. I have no strength on my left side. Trying to do TRX pushups during warmup and nearly fell flat on my face.

[icehog3]

Bob, I'm sorry you're struggling with this. The nerve must be pretty affected if your whole side is weak like that. I hope they can find a solution or some more relief for you.

I was going to do a cardio only day, but felt like hitting shoulders first.

Seated military press x 7 sets
Barbell shrugs x 5 sets

That was it, short and (not so) sweet. Followed that up with 80 minutes of hard cardio. The guys at the gym said I looked like I jumped in the pool with my clothes on.

[Chainsaw13]

Damn, and I thought my 40 mins of cardio was good.

[icehog3]

Damn, and I thought my 40 mins of cardio was good.

It is! :banger

81 minutes is just better. ;s -(P

[icehog3]

Cold is in effect, good thing it wasn't leg or back day, I doubt I would have gotten through it. Arm day was easy, kept the weights moderate and the reps high. Short and sweet again.

Cambered bar curls x 6 sets
Close grip bench press x 6 sets
Preacher curls / skullcrushers x 5 supersets

[Adriftpanda]

At least you’re still keeping up, Bob. Keep pushing it!

Good leg day, moderate weights

Squats 5x
Platz squats 3x
Hack squats 4x
Lying leg curls 3x
Seated extensions 3x

That’s all she wrote

[icehog3]

At least you’re still keeping up, Bob. Keep pushing it!

Good leg day, moderate weights

Squats 5x
Platz squats 3x
Hack squats 4x
Lying leg curls 3x
Seated extensions 3x

That’s all she wrote

Love it every time you say Platz squats. :D

[Chainsaw13]

Hypertrophy leg day. Didn’t want to get too intense as my neck heals.

Leg press
TRX hamstring curls
Lunges
Hip abductors

Man those lunges gassed me.

[Adriftpanda]

Love it every time you say Platz squats. :D

It’s actually one of my strongest lifts. I think because I’m pretty flexible and have good mobility that I can hit good numbers. 225-275x6-8

Anyhow, back day (sorta)

Wide grip deads x5
T bar rows 5x

Popped my head inside the court and got asked to play. Ended up running 3 games, so had got my cardio in instead of finishing my workout.

Good job, Bob. Keep it up brother

[icehog3]

Good work, guys! :tu

Bob, glad you're able to get some lifting in.

Huy, those are good numbers, promise never to kick me. :D

Cold was worse this morning, so I didn't train. Went to work, feel much better tonight, but since legs is up, I am going to take one more day off. I have to work again tomorrow (earlier), I just think I'm more likely to purge this sh!t completely if I take another day. Or maybe I'm just being a pu$sy. :r

[Adriftpanda]

Keep up the slack for me. Could be sometime before I go in...

[icehog3]

Keep up the slack for me. Could be sometime before I go in...

But for the best possible reason. Or at least a close second to taking me out for tacos. ;)

I will pick it up for you in the morning. Not sure how it will go, the cold settled in my throat, but I've missed 4 days (today for reasons other than the cough), so I need to get back, even if they're short.

Crossing my fingers and toes that all goes perfectly. Don't let Mason send her back.

Bob, any improvements?

[Chainsaw13]

But for the best possible reason. Or at least a close second to taking me out for tacos. ;)

I will pick it up for you in the morning. Not sure how it will go, the cold settled in my throat, but I've missed 4 days (today for reasons other than the cough), so I need to get back, even if they're short.

Crossing my fingers and toes that all goes perfectly. Don't let Mason send her back.

Bob, any improvements?

Nope, I honestly think it's gotten a bit worse. At least it feels that way this morning. Asked my doc to schedule me an appt with a neurosurgeon, at least for a consult/second opinion.

[icehog3]

Sorry to hear it's not improved, Bob....hope the docs can give you some direction.

[icehog3]

First day back after skipping 5 with my chest cold. Made it through a decent workout without coughing so hopefully the worst is over. Did chest for an easier day.

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

[icehog3]

Back day...good one, but didn't sweat much.

T-bar rows (heavy) x 6 sets
Barbell rows (reps) x 4 sets
Wide grip pulldowns x 4 sets
Cable rows x 3 sets
Dead hangs

[Chainsaw13]

Leg hypertrophy day, again

Leg press x7
Single leg hamstring curls x3
Double leg hamstring curls x3
Hip abductors x4
Calf raises x3

[icehog3]

Feel ok today, Bob?

[Chainsaw13]

Feel ok today, Bob?

Yea, sticking with mid weight as not to over do it. Just pumping out reps. Might try some light arm work tomorrow.

How’s your cold?

[icehog3]

Yea, sticking with mid weight as not to over do it. Just pumping out reps. Might try some light arm work tomorrow.

How’s your cold?

I feel like I've turned the corner, thanks, but unfortunately a lot of my friends who have had a similar bug say just when you think you're better, it makes a surprise return. Knocking on wood that's not the case with me.

Hope the arm work goes well, I'm heading in for shoulders and arms too.

[icehog3]

Volume day, shoulders and bis

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

[Chainsaw13]

Tried some arms today. Went light to gauge what i can/can’t do. Turns out not a whole lot. :D

Tri pushdowns
Tri pushdown machine
Ez bar curls
Zotts
Hammer curls

The left tri is definitely weak right now. Attempted ez bar skull crushers. Left arm started to buckle just lifting bar up. The name of the exercise isn’t supposed to be literal. Also tried some cable tri kickbacks. Right side went fine. Left not so much.

I’ll just keep the weights light and do what I can till this heals.

[icehog3]

Bob, I wish I had something wise to say...I just know it sucks when you're into it and the body is not cooperating. I'm having an issue with my right tri right now, but it isn't even close to what you're enduring. Just know I've been there, and gotten better every time. Couple real bad ones, couple pretty bad ones, :r and here I stand. You'll do the same.

Today was leg day, went in very unmotivated, so decided to go volume. Lost count of how many sets of leg presses I did, I did them til my quads started cramping. Threw in a bunch of hammie curls and quad extensions until my hamstrings started cramping too. The stairs have been just lovely tonight, and I've been up and down all the flights a dozen times.

I'll hit front squats next leg day, just didn't feel like it today. Tomorrow I'm going to just hit core and cardio, and back to chest Sunday. That way I don't have chest on ICM. :D

Huy, are you curling your children to get a little bicep workout in? :)

[Adriftpanda]

I’m curling diaper bags and grocery bags.

Actually got in today!

Legs and chest.

Squats - box step ups - pull ups
Seated leg press - calf raises
Flat bb pause - dips
Single Db press

Finished off with some tris.

In n out in 58 min

[icehog3]

Nice job, Huy!

Oh, and you're up again in the Cuban MAW. ;)

[Chainsaw13]

Copied you a bit Tom. High volume leg day. Lots of reps per set.

Leg press x 10, maybe 11 idk
Single leg press x 5
Hamstring curls x5

[icehog3]

Copied you a bit Tom. High volume leg day. Lots of reps per set.

Leg press x 10, maybe 11 idk
Single leg press x 5
Hamstring curls x5

I'm flattered, Bob. :D

I decided to skip the hard cardio today, my legs are still singing to me after yesterday's leg press marathon. I may hit cardio after chest tomorrow if I'm not too hung over after tonight. ;)

[icehog3]

Yeah, cardio didn't happen. :al :r But got a good chestie in.

30* inclines x 5 sets
Vertical bench x 4 sets
Flyes x 4 sets
Wide inclines x 3 sets
Declines x 4 sets

[icehog3]

Back and cardio on deck. Will I do the cardio this time? We shall see. :r

[icehog3]

Yeah, no cardio. :r

Lots of energy today, see below as to why I'm not still lifting now. :r


Olympic bar rows x 8 sets
Wide pulldowns x 6 sets
T-bar rows x 4 sets
Upright rows x 4 sets
Cable rows x 4 sets

I wanted to do some dumbbell rows, but my chest started cramping. That happens to me sometimes after an intense back workout, even more so if I've had a good chest workout the day before. It was cramping bad enough today that I had to quit during my last set of cable rows.

[Adriftpanda]

Played some ball last night for about 2 hours (cardio)

Today - back and shoulders

Deads x3
Ohp x3

LAndmjne rows 4x
Bb upright row 4x

Seated wide grip row - plate raise x3

Side delt raise - machine pull down 3x

[icehog3]

Shoulders and bis yesterday.

Military press x 8 sets
Olympic bar curls x 6 sets
Rear delt flyes x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets

Today?
https://i.imgur.com/eWMsjAB.jpg

[icehog3]

Aaaaand I'm relatively crippled for the next couple days.

Front squats (heavy) x 10 sets
Leg press x 4 sets
Quad extensions x 4 sets
Hammie curls x 4 sets

Feel like Evander Holyfield punched me in each quad. Twice. :hn :r

[Chainsaw13]

Legs, it’s all I’ve got.

Leg press. Focused on front of quads, with low foot placement
Hamstring curls, 2second pause at contraction, then 4 second count release
Single leg hamstring curls on cable machine
Walking lunges, 3 sets of 20

My legs were super pumped on the ride home.

[icehog3]

Legs, it’s all I’ve got.

Leg press. Focused on front of quads, with low foot placement
Hamstring curls, 2second pause at contraction, then 4 second count release
Single leg hamstring curls on cable machine
Walking lunges, 3 sets of 20

My legs were super pumped on the ride home.

Those lunges are killer at the end, Bob, I guess that's why I rarely do them. :r

I vary my foot placement on the presses too, depending what I have or haven't done before. Today with all the squats I wanted to have a little more hamstring assist on the presses (which I gassed on 4 sets in anyway) :r

When I do presses first, I go with the low placement then. :tu

And my present State of Mind, you ask?? :D





https://i.imgur.com/aq9uchI.jpg

Although up is worse for me. :lr

[Chainsaw13]

I see I mistyped on the lunges. That was 3 sets x 60. My homework from my trainer was only to do two x 60, but I like to over achieve

[icehog3]

I see I mistyped on the lunges. That was 3 sets x 60. My homework from my trainer was only to do two x 60, but I like to over achieve

Overachieving is great, Bob! :D

ICT for me

Inclines (2 different angles) x 8 sets
Vertical bench x 4 sets
Flyes x 5 sets
Decline bench x 4 sets

Need to get up early and do back...working early in the afternoon and can't train Saturday. have a memorial to attend.

[icehog3]

Got a good back workout in, makes it easier to take a day off mentally after good leg, chest and back days.

T-bar rows x 7 sets
Barbell rows x 7 sets
Cable rows x 3 sets
Pulldowns (varying grip widths) x 6 sets
Dumbbell rows x 2 sets

Yeah, a day off is good. :lr

[Adriftpanda]

Legs and chest

Fronts 4x
Hack squats 4x
Seated extensions- lying curls 4x

Incline bb 4x
Single Db flat 4x
Machine flies 4x

[icehog3]

Nice day, Huy. :tu

Today was my day off for my friend's memorial service. Back tomorrow for shoulders and arms.

[icehog3]

Military press x 7 sets
Cambered bar curls x 5 sets
Preacher curls x 5 sets
Rear delt flyes x 3 sets
Barbell shrugs x 5 sets
Tricep pushdowns x 5 sets

[Chainsaw13]

Killing it Tom!

Tri pushdowns x8
Tri machine x4
Tri overhead extensions x4
Drag curls x5
Hammer curls x4
Zoltan curls x4

[icehog3]

How did the arm workout feel, Bob?

[icehog3]

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

[Chainsaw13]

How did the arm workout feel, Bob?

Definitely weaker in the left tri from the pinched nerve. That’s why I’m stuck doing those same exercises. The pushdowns on the cable aren’t bad. Was doing more weight than I expected. The tri machine I had to go lighter. Slowed down my reps on the bi’s for a good time under tension. Feeling it today.

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

Me too. Going in tonight to hit them up.

[icehog3]

Hit 'em hard, Bob! :tu

I went about 15% lighter today....didn't up the reps, just went deeper an slower (phrasing) and really tried to spread the burn.

Also started adding a bit of carbs back in today as my core is good and I'm a little leaner than I'd like, so mix of berries and melon with my regular Keto meal after the lift.

Oh, and it feels like Conor McGregor kicked me in each quad right now. :gary

Front squats x 8 sets
Icarian leg press x 4 sets
Quad extensions x 4 sets
Hamstring curls x 4 sets

[Chainsaw13]

Well didn’t do legs. Was warming up, stretching, before hand. Felt the strain in my hip flexor pop. And then some pain. Trainer was just shaking his head. We ended up seeing what other upper body I could tolerate besides arms.

Single arm chest machine. Could only manage 20lbs on the left side.
Single arm seated rows
Seal dumbbell rows
Band overhead press

[Adriftpanda]

Upper body

Probably going to be doing M/W/F for a while so it looks like the split I’ll be doing for a while.

[icehog3]

Bob, Brother, we gotta get you healthy! Is the hip flexor a new injury?

Huy, kudos for keeping with it with all that's on your plate. :tu

ICT for this guy. My legs are f***ing killing me from yesterday, so I'll limp from bench to bench. :hn

[Chainsaw13]

Yea, strained the upper quad, hip flexor area last leg day. I had to do that extra set of walking lunges.

[icehog3]

Damn, Bob, I am sorry.

Thought that maybe I did something in my quad, I was limping all day yesterday and all day until I got to the gym. Seems to have untightened quite a bit, so hopefully it was just (good) muscle damage.

ICT today, too much fun. :rolleyes:

Incline bench x 7 sets
Vertical bench x 4 sets
Flyes x 4 sets
Decline bench x 3 sets
Super wide bench x 2 sets
Dips x 2 sets

[Adriftpanda]

Thanks man, time frames much smaller now.

Lower body on Wednesday.

Upper yesterday. Actually enjoying it more than I thought. Too many young kids to fight over machines and weights.

Bb Pendlay rows
Incline BB
Lat pull downs - db Arnold’s
Machine flies - machine seated rows

Hit quick arms

[icehog3]

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

[Chainsaw13]

Same here Tom.

Walking lunges
Leg press, different seat/foot position to really focus on glutes and hamstring
Narrow stance goblet squats
Calf raises
Hamstring curls

[Adriftpanda]

Oh man... kind of glad I’m not doing legs 2x a week anymore lol

[icehog3]

Legs didn't go great yesterday. Stopped midway through my 4th set of squats and again in my 3rd set of leg presses because of pain/cramping near the top of my right quad. This has been giving me some grief for a couple weeks now, but not enough where I had to stop. I wonder if somehow my stance is compensating in some way for the broken leg/displaced ankle? Need to figure it out. Ended the workout with numerous quad extension/hammie curl supersets to at least get some kind of volume in.

[Chainsaw13]

A bit of everything today.
Tri pushdowns
Tri overhead extensions
Hammer curls
Preacher curls
One arm seated rows
Seal rows
Chest press machine, single arm

Funny how different brands of machines work differently for the same exercise. At my regular gym, I can do maybe 60lbs on the tri pushdowns, but the gym I went to today, I was doing 70 and could’ve went up to 80 no problem. Same for chest machine.

[icehog3]

There is definitely a difference between machines from different makers, Bob.

My thigh uncramped while working chest, it's weird how it will be hard to walk when I get to the gym, and be completely fine half way through the workout.

Incline bench x 6 sets
30* incline x 4 sets
Vertical bench x 4 sets
Decline bench x 4 sets
Flyes x 4 sets

[Adriftpanda]

Upper day

Pull ups - OHP 4x
Chest supported rows 4x
Single flat Db press 4x (these have been a staple for me)
Wide grip pull down 4x

Hit arms but did side delt raise in between each sets

[icehog3]

Nice work, Daddy! :tu

Back day. Pre-fatigued with pulldowns before hitting the heavy rows.

Wide pulldowns x 6 sets
Barbell rows x 5 sets
T-bar rows x 4 sets
Cable rows 4 sets
Pullups x 2 sets

[icehog3]

Shoulders and arms day.

Military press x 6 sets
One armed press x 3 sets
Rear delt flyes x 4 sets

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

Skullcrushers x 5 sets
Tricep extensions x 4 sets

Dead hangs x 3

Off tomorrow, teaching all day. Legs Thursday or Friday, depends how the charley horse is feeling by then.

[Adriftpanda]

Back to back days? Wth...

Legs today.

Hack squats - box step ups 5x
Squats 5x
Seated leg extensions 5x
Seated leg curls 5x

Walked like an old geezer.

[icehog3]

Huy, you're a beast! :ze

[icehog3]

Decided to give this charley horse a rest on leg day, and went cardio and core. Hit the Precor bike for 84 minutes, then core for another 30. Chest tomorrow.

[icehog3]

ICF

Incline bench x 5 sets
30* incline x 4 sets
Decline bench x 4 sets
Flyes x 4 sets
Vertical bench x 5 sets

[icehog3]

Back day....prefatigued with cables again, another nice workout.

Super wide pulldowns x 5 sets
T-bar rows x 4 sets
Barbell rows x 4 sets
Wide grip cable rows x 2 sets
V-grip cable rows x 2 sets
One armed rows x 3 sets
Dead hangs

[icehog3]

Today was supposed to be shoulders and arms. Did shoulders and cardio instead, give the bis one more day after back and crush arms and abs tomorrow

Seated military press x 7 sets
Rear delt flyes x 4 sets

Cardio - Precor bike intervals for 86 minutes (20.8 miles).

[Chainsaw13]

Was able to get a few workouts in while over the weekend. Work schedule freed up.

Legs on Friday, upper body Saturday. Did a lot of cardio over the weekend too. Biking, walking, running. Need it as I'm getting my gut back. Eating too much crap.

[icehog3]

Good on ya workin' the weekend, Bob. :tu

Just arms and abs today, easy day before tomorrow.

Olympic bar curls x 5 sets
Skullcrushers x 5 sets
Cambered bar curls x 5 sets
Tricep extensions x 4 sets
Preacher curls x 4 sets
Close grips x 4 sets
Dumbbell curls x 4 sets

[Adriftpanda]

Forgot to post but went all 5 days last week :)

Brutal leg day. Weights were moderate but tons of sets.

Squats 6x
Bb good mornings - box step ups 5x
Hack squats - lunges 4x
Leg extensions 6x

Did some abs

[icehog3]

Forgot to post but went all 5 days last week :)

Brutal leg day. Weights were moderate but tons of sets.

Squats 6x
Bb good mornings - box step ups 5x
Hack squats - lunges 4x
Leg extensions 6x

Did some abs

All that on top of Dad duties. I'm impressed, My Brother! :tu :ze

[Adriftpanda]

Priorities my man. My training time is cut in half but gotta do what you gotta do.

[icehog3]

Priorities my man. My training time is cut in half but gotta do what you gotta do.

You're kicking ass on both fronts, Brother.

Legs and cardio today. I need to stop with this cardio. :lr

Squats x 6 sets
Quad extensions x 5 sets
Hammie curls x 5 sets

Precor bike for 97.5 minutes. Yup. I'm an idiot. My tweaked lower back feels better though, so that's a big plus.

[Chainsaw13]

I give you credit Tom, I can't do anything over an hour when it comes to cardio. Unless I"m actually outside riding my road bike. Which reminds me, I need to get that out when I get home. Start building up those a$$ calluses again. :D

[Adriftpanda]

Only we I can do cardio is either basketball or stair master but I need to watch a show.

Push day, uninspired. 225 felt like 315. Only good was db seated press felt good.

[icehog3]

I give you credit Tom, I can't do anything over an hour when it comes to cardio. Unless I"m actually outside riding my road bike. Which reminds me, I need to get that out when I get home. Start building up those a$$ calluses again. :D

I need to get a bike as well. Bob.

I just turn on my iPod and headphones and try to get good driving tunes to take me mind off how bad cardio sucks. :r

Only we I can do cardio is either basketball or stair master but I need to watch a show.

Push day, uninspired. 225 felt like 315. Only good was db seated press felt good.

I had hockey as my only cardio for 27 years, but as it looks less likely that I'll play competitive hockey again, I need to do something.

[icehog3]

International Chest Wednesday. Felt a little stronger, maybe adding some carbs back in is responsible.

Incline x 4 sets
30* incline x 4 sets
Vertical bench x 5 sets
Flyes x 4 sets
Decline x 5 sets

Back tomorrow, maybe cardio if I have time before work.

[icehog3]

Thursday was back day. I know I started with barbell rows, hit them both wide and narrow. T-bars, pulldowns, cable rows. The usual suspects. Threw in a couple sets of pullups at the end when I was spent. :r

Shoulders and arms today, Military presses, rear delt flyes for the delts, skipped the shrugs today but maybe I'll throw them in tomorrow. Cambered bar curls and preacher curls for bis, skull crushers and extensions for tris.

Leg day manana.

https://i.imgur.com/jc1m0I2.jpg

[icehog3]

Squats x 6 sets
Leg press x 4 sets
Cardio 1 hour 40 minutes on the Precor bike.

That was a workout.

[Chainsaw13]

Legs have got to be jello.

[icehog3]

Legs have got to be jello.

I stood by the bike for about 2 minutes drinking water after finishing. Once I started walking to the locker room, it felt like I was floating on air. They'll be sore tomorrow though. :r

[icehog3]

ICS

Loiw stength day (mybe 100 minutes of cardio yesterday :r) , so went high reps and short rest.

Bench press x 4 sets
30* incline x 2 sets
Incline x 3 sets
Flyes x 4 sets
Decline x 4 sets
Vertical bench x 3 sets
Dead hangs

[icehog3]

Back and Shoulders.

Olympic bar rows x 6 sets
Cable rows x 4 sets
T-bar rows x 4 sets
Military press x 6 sets
Upright rows x 4 sets
Rear delt flyes x 4 sets
Dead hangs

Tomorrow legs and bis. Then an upper body pump day Wednesday, followed by 5 glorious days of no gym and mega-cigars.

[Chainsaw13]

Killer set Tom. :tu

Worked legs with my trainer.

Weighted walking lunges
Kettle bell squats
Single leg cable hamstring curls
Box step ups
Hip adductors/hip abductors super sets
That was all he had for me, so I threw in some leg presses. :D

[icehog3]

Nice job, Bob! How are the injuries at this point?

[Chainsaw13]

Nice job, Bob! How are the injuries at this point?

Slowly improving. But seems like for everyone that heals, another pops up.

[icehog3]

It can be frustrating, Bob, but you're doing a nice job working through it. :tu

[icehog3]

Legs today.

Leg press x 6 sets
Leg curls x 5 sets
Leg extensions x 4 sets
Precor bike, 65 minutes of hill intervals. That's much tougher than riding flat. :r

[icehog3]

Just some assorted upper body today for my last workout. One of my buddies at the gym called it a "touch up". :r

I was surprised how much strength I had on back being that I trained it fully on Monday. I put it first so I'd have the energy, and actually tore sh!t up.

Wide pulldowns x 5 sets
T-bar rows x 3 sets
Barbell rows x 3 sets
Vertical bench x 5 sets
Decline x 4 sets
Incline x 3 sets
Flyes x 4 sets
Preacher curls x 4 sets
Cambered bar curls x 4 sets

Back to the gym and to the thread on Tuesday. Tear it up for me, Men! :ze

[Adriftpanda]

Did upper yesterday and lower today’s

Ready for tomorrow and following days to come. You just May have to wheel chair me around. 10+ sets of squats.

[Chainsaw13]

Holy crap Huy and Tom. You guys overachieved today. I’m still finding out what I can/can’t do. But it was more than before, so I’m happy.

Incline dumbbell
Dumbbell overhead press
Single arm cable rows
Hammer curls
Tri pushdowns

[icehog3]

Huy, I told you no more than 9 sets of squats before a herf!

Bob, as long as you're going forward, it's all good.

Be back in the thread in a few days, tear that sh!t up while I am gone! :ze

[Chainsaw13]

Wheels!

Dumbbell narrow stance squats
Bulgarian split squats
Dumbbell hamstring curls
Kettle bell side lunges
Calf raises
More side lunges with the TRX straps.

My trainer had me doing the side lunges to work on balance and see if we can’t stretch out my adductor muscles. Always been really tight.

[Chainsaw13]

ICM

Dumbbell inclines
Dumbbell flat bench
seated chest flys
low cable press
Cardio

I'm still hampered by the pinched nerve, so I have to temper what I do. I'm letting it get me down, which affects my workouts. I need to accept the fact it's there and just do what I can and leave it at that.

[icehog3]

Good way to look at it Bob, so many exercises I could do 5 years ago are out of the question now.

ICT after 5 days off, it wasn't pretty but it was intense.

Bench press x 3 sets
30* inclines x 3 sets
Inclines x 3 sets
Flyes / Vertical bench supersets x 4 sets
Declines x 3 sets
Dead hangs

[Chainsaw13]

Bit of arms last night, plus more cardio. Worked up a sweat running/walking on the treadmill. Been doing some extended speed drills. Walk at ~4.3mph for a quarter mile, then run 1 mile at ~7.3mph. Walk until my heartrate gets back down under 135, then run again.

[icehog3]

Good stuff, Bob! :tu

Heading in for back shortly.

[icehog3]

Tore it up.

Wide pulldowns x 5 sets
Barbell rows x 5 sets
T-bar rows x 4 sets
Upright rows x 4 sets
Rear delt flyes x 2 sets
Cable rows x 3 sets]
Dead Hangs

[icehog3]

Shoulders and bis.

Arnold curls x 4 sets
Cambered bar curls x 2 sets
Barbell curls x 4 sets
Preacher curls x 4 sets
Military press x 4 sets
Seated military press x 4 sets
Barbell shrugs x 4 sets

[Chainsaw13]

Back last night.

Single arm pulldowns
wide grip pulldowns
single arm cable rows
shrugs
facepulls
Cardio (ran 2 miles in ~16:20) 3.3 miles overall.

[icehog3]

How'd it feel, Bob?

You still in KC?

https://i.imgur.com/jc1m0I2.jpg

[Chainsaw13]

Surprisingly not bad. My traps on sore today. Ran the rack of dumbbells from 30 to 10 on the shrugs, doing 15 reps of each, for two sets. Didn't want to go too heavy but still wanted to abuse them. :D

[icehog3]

Good job and good to hear, Bob! :tu

Leg Day, 6 sets apiece of squats and presses, then 75 minutes of interval on the Precor bike, 20 miles and 569 calories.

[icehog3]

Chest yesterday. Lots of vertical presses and flyes to change it up.

Today was supposed to be back day, but it was a little tweaked. So I did cardio instead and will hit back manana.

[Chainsaw13]

Took Friday off. Leg on Saturday. Squat machine, both front/back. hamstring curls, hip adductors, calf raises.

Yesterday was ICS and shoulders. Icarian press, low cable press (fly?), incline dumbbell, seated fly, seated overhead press, rear delt fly.

And some cardio each day too.

[icehog3]

Good work, Bob. :ze :tu

Back Day For Bonzo. Back feels better than yesterday, but I'm still gonna be cautious.

[icehog3]

T-bar rows x 5 sets
Dumbbell rows x 4 sets
Barbell rows x 4 sets
Cable rows x 4 sets
Pulldowns x 4 sets

Back feels great, tweak is gone.

[Chainsaw13]

Good to hear you're back's better Tom.

Just some arm work and cardio yesterday. The walk/run strategy on the treadmill has really been fun, and seems to be slowly working off some of the gut fat. My shirt was completely soaked with sweat.

[icehog3]

Good stuff, Bob. :tu

So I wake up and my back is a little goofy again. We'll see how it holds up to military presses.

[icehog3]

Shoulders and bis, volume day of shoulders.

Military press x 9 sets
Barbell shrugs x 5 sets
Rear delt flyes x 4 sets

Pre-fatigue on bis.

Preacher curls x 5 sets
Cambered bar curls x 4 sets
Olympic bar curls x 3 sets

[icehog3]

Leg day, just did accessory movements today letting my thigh rest, and then hit the Precor for 65 minutes of intervals. Back to squats next leg day.

[Chainsaw13]

Had a wonky day yesterday for work. Was supposed to work a split shift, so I did about 30 mins of cardio in the morning. Then got sent home early. So I went to the gym and did some legs. Started with the squat machine, hoping to set a new PB. Third set, I start feeling pain in the inner right knee. Wondering if it has something to do with the MCL I tore a few years ago. Feels like the same are. Finished another shortened set, then switched up to goblet squats, hamstring curls, hip adductors, calf raises.

[icehog3]

Bob, you're falling apart, My young Brother! :eek:

Seriously, hope it's not serious and you can keep training.

[shepherdaway]

Conducted a cardio boxing workout today. 1 person jumps rope for 2 min at a constant rate, 2nd person boxes (works on strikes), 3rd person holds hand bags for striker, then every one rotates after 2 minutes. Did this in 2 min intervals for about an hour (butt kicker).

Once done, we ran a "Murph workout" (https://themurphchallenge.com/pages/the-workout). The "Murph workout" is in dedication to Navy Seal Lt Murphy who received the Medal of Honor in Afghanistan. You may remember the movie "Lone Survivor" (https://www.youtube.com/watch?v=yoLFk4JK_RM), its about his team.

After boxing, the "Murph" wore us out, like why did we just do that worn out.....

Here is Lt Murphy's MOH write up (warrior in every degree) (https://www.navy.mil/ah_online/moh/murphy.html)

Ya, I'll be sore.....
Time for a C-Gar!!

[icehog3]

Sounds like a butt kicker for sure, Gary. Murphy is a beast, and I don't mind having the same namesake.

Back day today, I thought it was going to be crap workout as I was breathing hard two sets in, but it was the strongest back day I've had in a while, was able to row pretty heavy after pre-fatiguing with the cables.

Wide pulldowns x 5 sets
Barbell rows x 5 sets
T-bar rows x 5 sets
Cable rows x 4 sets
Rear delt flyes x 4 sets
Dead hangs

I've skipped a couple off days, so I might hit cardio and core tomorrow and lift on Sunday.

[shepherdaway]

Nicely done man, feed the machine!

[icehog3]

Felt like lifting so cardio will happen manana.

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

[icehog3]

Leg press x 5 sets
Leg extensions x 4 sets
Leg curls x 4 sets

70 min on Precor bike, 20.1 miles, 621 calories.

[icehog3]

Oh yeah...off day today, first one since May 6th.

[Chainsaw13]

After a few days off, it was ICSM. I"m gaining strength back slowly on my left side. Was able to up the weight on the Icarian press, but still can't go heavier on inclines. And dips were out of the question.

Icarian Press, single arm x4, both arms x3
30deg incline x 3
45deg incline x2
seated chest fly x4
rear delt fly x3
seated overhead press x3
front delt raises x3
facepulls x3

[icehog3]

Glad to see it. Bob, hope everything else starts improving as well. :tu

It is ICT here. Just waiting for the drugs to kick in. :r

[icehog3]

Incline x 4 sets
30* incline x 3 sets
Vertical bench 4 sets
Flyes x 4 sets
Declines x 4 sets

[Chainsaw13]

Incline x 4 sets
30* incline x 3 sets
Vertical bench 4 sets
Flyes x 4 sets
Declines x 4 sets

:noon:noon:noon Killing it there Tom!

Just some simple arms last night. The gym I"m going to is small, tight and usually crowded. They only have one rack of dumbbells, so you're sometimes having to wait for the ones you want.

Did some cardio after. I used to be comfortable at a ~6.7mph pace on the treadmill. Now I"m up to ~7.3. Not sure where that came from. Did 2.5 miles in 20 minutes last night.

[icehog3]

Nice work, Bob! This is the gym in KC where you are for work, right?

Back day for Bonzo. Putting on the foil now.

Wait, wrong sport. ;) :r

[Chainsaw13]

Yea, it's an Anytime Fitness in Liberty, MO. Very small place, jam packed with equipment. Better than the hotel gym though.

[icehog3]

Glad it's a decent place for you until you're home, Bob.

Back day...super low energy. Ramped the intensity with higher weights and shorter rests.

Barbell rows x 7 sets
Wide pulldowns x 3 sets
Cable rows x 3 sets
T-bar rows x 4 sets
Upright rows x 3 sets
Dead hangs