Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Squat-tastic, Bob! :ze

I was scheduled for a cardio day today but woke up feeling nauseous. I'll throw in cardio tomorrow after chest. Sh!t, tomorrow is Monday, isn't it? :hn :r

[icehog3]

ICM - And I got everything as I needed it, with one crazy exception below.

30* inclines x 4 sets
Bench press x 4 sets
Wide inclines x 4 sets
Flyes x 4 sets
Vertical bench x 3 sets
Wide declines x 3 sets

While I was on the flye machine, a kid (who either (1) didn't speak English and/or (2) is somewhat mentally challenged) sat there staring. I asked if he wanted to work in, then made some hand gestures and kept trying to make hi understand. He finally jumped in... only to keep adjusting the machine between flyes and rear delt flyes and doing 4-5 reps of each, back and forth. I tried to tell him it was "my turn" after 2 sets, but he didn't acknowledge me or move. Only way I could have gotten him off was to put my hands on, and I knew that would be a bad idea. I did a couple sets of the vertical bench in between. :lr

[Chainsaw13]

ICM for me as well last night.

Dips
Dumbbell flat bench
Dumbbell Incline bench
Icarian Press
Incline dumbbell curls
Hammer curls (ran that rack)

I feel like I"m missing something in there for chest.

Always feels awkward working out at a different gym. Learning what equipment they have, space, etc. Plan is to hit up back/tris tonight.

[icehog3]

Different gyms can be crazy. Different grips on dumbbells or bars, different widths on benches... little things that can throw you off in a big way.

Back day today. Formulating my plan now.

[icehog3]

Pulldowns (varying widths) x 6 sets
Barbell rows x 5 sets
T-bar rows x 4 sets
High pulls x 4 sets
Dumbbell rows x 3 sets

[Chainsaw13]

Inverted rows
Wide grip pulldowns
One arm rows
Straight arm lat pulldowns
Tri pushdowns
Tri overhead extensions, threw some dead hangs in between sets

[icehog3]

Pre Birthday workout! :D

Happy BDay Bob! :hb

[Chainsaw13]

Thinking I'll take today off, give my body a chance to rest. My legs are still sore from Saturday's workout, especially my calves. I did'nt think I loaded up the bar THAT heavy on the calf raises. :D

[icehog3]

Enjoy the day off, Bob. :tu

Shoulders today, will decide if I am doing arms and legs tomorrow, or split them up between Thursday and Friday.

Military press x 8 sets
Barbell shrugs x 6 sets
Rear delt flyes x 5 sets
Front raises x 3 sets

[Chainsaw13]

Booyah! New pr on squats, 315. Felt good. Big confidence boost to see three 45’s on each side and know I can do it.

Squats, lots of em.
Bulgarian split squats
Banded, physio ball hamstring curls
Calf raises

[icehog3]

Most excellent, Bob! :tu :wo

Took yesterday off. Not today. Off to the gym.

[icehog3]

ICS - Heavy day

30* inclines x 3 sets
Inclines x 4 sets
Vertical bench x 4 sets
Declines x 3 sets
Flyes x 3 sets
Precor inclines 5 sets at 5 different angles
Dead hangs

[bonjing]

No more free gym for me. So just been doing some basic complexes and squats at home. Bought a steel chain from orchard, before they went out of business, and using that for additional weight around my neck. Feels good to start back up little pain in back but screw it push on through.

[icehog3]

I think we must have a picture with you and the chain around your neck, Greg. :hn :r

[icehog3]

Still waiting for that Houdini pic, Greg. :D

Back day - fast and HEAVY. :ze

Barbell rows x 6 sets
T-bar rows x 5 sets
Cable rows x 3 sets
High pulls x 4 sets
Dumbbell rows x 3 sets

[Chainsaw13]

Ever wonder who all these guests are who are reading this thread?

[icehog3]

Ever wonder who all these guests are who are reading this thread?

Wannabes? :D

[bonjing]

Maybe like this

[icehog3]

Maybe like this

https://i.imgur.com/HBIh450.jpg

;s :lr

[icehog3]

Quick shoulder workout today

Military press x 8 sets
Barbell shrugs x 6 sets
Rear delt flyes x 4 sets

[icehog3]

Squats x 6 sets
Leg press x 4 sets
Leg curls x 4 sets

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

Skullcrushers x 4 sets
Tri extensions x 4 sets

[Chainsaw13]

Nice work Tom!

Dips
Icarian Press
Incline dumbbell press
Low cable flyes
Seated flyes
EZ bar curls
Incline Zottman curls

[Chainsaw13]

Shoulders today

OHP, strict movement so lighter weight. Try and take the legs out of it.
Arnolds
Rear Delt Flyes
Cable 21's for shoulders
Face Pulls

Saw the idea for the cable 21's (or tri set) online. Position cable low. First move, bent over at waist, cable going across body. Straight arm, lifting to the side to hit the rears. Next move, standing straight at a slight angle, cable behind back. Again straight arm, lift to isolate the mid delt. Last position, cable at side (and slightly behind) and facing forward. Lift to isolate front delt. Lit them up pretty good.

[icehog3]

Nice lifts, Bob. :tu

I had a couple things to do this morning / early afternoon, so today was a day off. ICT tomorrow.

[Chainsaw13]

Legs this morning.

Leg Press
Front squats
hamstring curls
hip adductors
Calf raises

Kept it simple, not super heavy.

[icehog3]

Killer, Bob! :tu

ICT yesterday:

Incline bench x 5 sets
Decline bench x 4 sets
Vertical bench x 4 sets
Flyes x 4 sets
Precor bench x 4 sets

[icehog3]

Not a good day at the shithole gym.

Decided to prefatigued with cables today for back and go relatively light on rows after.

Did 5 good heavy sets of cable rows.

Put 200 on the pulldown stack and starting pulling rep 1 of set 1. Cable snapped about 18 inches up from the bar, I went flying back, bar hit me in the chest. The porter from the gym was right behind me and saw it happen.

Took a few minutes, back felt only slightly tweaked, so I finished the workout with light T-bars and some other light rowing. Didn't make it any worse, but it's stiffening up now that I'm cooling down. Hopefully no big deal. Management at the gym didn't seem too concerned, but I had them do a report, just in case. And an employee as a witness. Gym has gone downhill in a big way the last few months.

[Chainsaw13]

Damn. That had to be quite a shock. Hopefully you didn’t hurt yourself.

[icehog3]

Damn. That had to be quite a shock. Hopefully you didn’t hurt yourself.

B ack definitely stiffened up some after I cooled down...especially being on my feet for 5 hours afterwards at school. Hopefully it's fine tomorrow.

Yeah, it was a shock. I tossed the bar about 8 feet in disgust as I lay on my back on the floor. :r

Crazy thing was, back workout wasn't bad afterwards. Lots of reps with the lighter weights.

[Chainsaw13]

Got ya covered Tom. Good back day this morning with my trainer.

Trap bar deadlifts. New PR of 300lbs. Easy Peasy. Glad we didn’t go for more, feeling it in the knee.
One arm rows, went heavy.
Narrow grip pulldowns, heavy again
Lat pullovers
Tri pushdowns
Tri kick backs
Dead hangs, trying to stretch out the lats.

[icehog3]

Excellent back day I'd say, Bob. :tu

Back is still a bit tight, going to give it a go today though.

[icehog3]

Shoulders and tris today. Kept it short to let me lower back loosen up, and to keep the hip flexor that apparently got injured from getting worse:

Seated military x 7 sets
Rear delt flyes x 5 sets
Skullcrushers x 4 sets
Extensions x 4 sets

Tomorrow scheduled legs and bis...have to see how that hip flexor is feeling, I have a bad feeling Imma hafta skip a leg day. :(

[icehog3]

Skipped legs this go-round, just want this hip flexor or whatever it is to get better. It's better this evening, took some Aleve (after buying some :r) and it's already better. Must just be inflammation.

Did bis seated today. Two different styles of preacher curls and some concentration curls. Hoping the pain won't affect me much on chest tomorrow.

[icehog3]

Back in normal and hip flexor is much better after a couple rounds of Aleve. ICT was a heavy one.

30* inclines x 4 sets
Wide inclines x 4 sets
Vertical bench x 3 sets
Flyes x 4 sets
Declines x 3 sets
Precor incline x 4 sets (4 different angles).

[Chainsaw13]

ICT, plus some bi’s for good measure.

Push-ups/plank pyramid prefatigue
Seated flyes, lots of them
Flat bench
Dumbbell flat bench
Dumbbell incline bench
Seated 21’s
Hammer curls

I can’t feel my arms. Lol. Worked on a lot of flyes to see if we can’t further activate my left side. The pinched nerve is messing with the mind/muscle connection.

[icehog3]

Good lift, Bob. Hoping that left side keeps improving.

Back day for me. Imma be a little gun shy on the pulldowns, I'll definitely use the station where the cable snapped on me Friday. It's got the newest cable. ;) :r

[Chainsaw13]

Give that machine hell, Tom. :ze

I"m planning on going in tonight after work for legs. It is squatober after all.

[icehog3]

Nice, Bob. I think my hip flexor has healed enough for legs next leg day.

I used the machine I "broke" Friday and told all my buddies to use it too, it's the only relatively safe one right now. :r

Barbell rows x 7 sets
T-bar rows x 5 sets
High pulls x 4 sets
Rear delt flyes x 4 sets
Pulldowns x 5 sets

[Chainsaw13]

Well, I did legs. Probably gonna pay for it. Didn’t go crazy with weights, but everything felt good, strong.

Squats
Bulgarian split squats (those always get my heart pumping)
Hamstring curls
Hip adductors
Calf raises

Driving home, my legs were shaking. Lol.

[icehog3]

Good stuff Bob! :ze

[icehog3]

Did arms and shoulders today so that I can concentrate exclusively on legs tomorrow...ok, maybe a little trap work too. :D

Military press x 7 sets
Cambered bar curls x 5 sets
Skullcrushers x 5 sets
Seated military press x 4 sets
Preacher curls x 4 sets
Tri extensions x 4 sets

[Chainsaw13]

Nice job Tom! :ze

I was planning to go in today for back. But worked at the office, which took forever to get home. And the spicy poke bowl I had for lunch is exacting revenge.

[icehog3]

Nice job Tom! :ze

I was planning to go in today for back. But worked at the office, which took forever to get home. And the spicy poke bowl I had for lunch is exacting revenge.

MMMM, spicy poke! :dr

Legs this AM:

Leg press x 6 sets
Front squats x 4 sets
Lunges x 3 sets
Hammie curls x 4 sets
Quad extensions x 4 sets

[Chainsaw13]

Back and tri day. Did something to my back on the wide grip pulldowns, so I didn’t push it much more.

Assisted pull-ups
Super wide grip pulldowns
Reverse grip bent over rows
Tri pushdowns
Band tri kick backs
Ez bar skull crushers

[icehog3]

Bob, we need you 100% healthy soon! :D

ICS.....heading in soon.

[Chainsaw13]

Boulder shoulders workout today. Full hour of nothing but presses, raises and some band exercise my trainer thought up for me. Really don’t remember everything I did, just that my shoulders were lit after that.

[icehog3]

Love the presses, Bob, good stuff! :ze

ICS here....my gym is a dump.

Incline x 6 sets
Vertical bench x 5 sets
Flyes x 5 sets
Wide declines x 4 sets
Precor/Flye supersets x 2

[icehog3]

Relatively light weights on back today, super high reps/volume with minimal rest.

Olympic bar rows x 7 sets
T-bar rows x 6 sets
Super wide pulldowns x 6 sets
Rear delt flyes x 5 sets
High pulls x 4 sets

Gym is still a dump.

[icehog3]

shoulders and arms …. kinda medium. :r

Seated military x 6 sets
Cambered bar curls x 4 sets
Skullcrushers x 4 sets
Dumbbell press x 4 sets
Barbell curls x 3 sets
Tri extensions x 3 sets
Shrugs x 4 sets
Dumbbell curls x 3 sets
French press x 3 sets

[Chainsaw13]

Dang, that’s a lotta sets. :ze I’ve adjusted my schedule to give me a two day break, today being the second day off. It’ll be ICT tomorrow.

[icehog3]

Dang, that’s a lotta sets. :ze I’ve adjusted my schedule to give me a two day break, today being the second day off. It’ll be ICT tomorrow.

Breaks can be a blessing, Bob, I have a 3-4 day one coming up next weekend.

Didn't feel like a lot of sets while I was doing them, had lots of juice...but yeah, that's a lot. :r

[icehog3]

Legs and cardio. Did hard cardio so just made the leg workout heavy and short.

Squats x 5 sets
Leg Press x 4 sets
Hammie curls x 3 sets
Hack squats x 4 sets

[Chainsaw13]

No workout for me today. Necks a bit screwy, even causing numbness in my hand.

[icehog3]

Hope it's just an aggravated nerve or something, Bob, and is short term.

[Chainsaw13]

Hope it's just an aggravated nerve or something, Bob, and is short term.

Yea, just the ongoing POS that is my neck.

[icehog3]

Yea, just the ongoing POS that is my neck.

I feel your pain, Bob, my neck has been ****ed since I broke it in '89. :hn

ICW today....heavy, but really fast. I looked up at the clock after the workout and I'd only been there 45 minutes, including change and wrap time.

Incline bench x 4 sets
Vertical bench x 4 sets
Flyes x 4 sets
Dumbbell bench x 3 sets
Decline bench x 3 sets
Precor bench / Flye supersets x 2

[Chainsaw13]

Damn, a broken neck? That had to hurt.

Got in an early workout with my trainer. ICT, plus some bi’s and abs.

Flat bench
Dips
Incline bench
Pushups
Ez bar curls
Ez bar curl contest with my trainer
Ab wheel
Russian twists

So I was super in my head during the chest exercises, even though it was one of my better lifts of late. My left tricep is still giving me trouble. It gets to a certain point during a set and just shuts down. I need to focus on the positives more.

Did three sets of heavy, strict ez bar curls, with a 6 second negative. Those sucked but were fun. Then my trainer says, let’s have a contest. Grabs the 40lb bar. If he does 2, I do three, each time increasing by one. Got up to 18 before my arms finally gave out. Something like 90 reps in total.

[icehog3]

Good stuff, Bob, I like that "game" with your trainer....stuff like that is motivating and can force some gainz.

Back yesterday…. I went with a similar routine as the last time, pre-fatiguing with high rep sets of Olympic bar curls (with 20 more pounds than last time, yet matched the reps).

Olympic bar curls x 6 sets
T-bar rows x 6 sets
Cable rows x 4 sets
Wide pulldowns x 4 sets
Pullups x 3 sets

[icehog3]

Fast hard shoulder day yesterday.

Military press x 6 sets
Barbell shrugs x 6 sets
High pulls x 4 sets
Rear delt flyes x 4 sets

[icehog3]

Legs and bis. Heavy legs, reps for beach muscles.

Leg Press x 7 sets
Front squats x 5 sets
Hammie curls x 4 sets

Cambered bar curls x 5 sets
Barbell curls x 4 sets
Preacher curls x 4 sets

[icehog3]

ICM. Luckily the gym was pretty empty.

Bench press x 5 sets
Wide inclines x 5 sets
Precor inclines x 3 sets
Flyes x 4 sets
Vertical bench x 3 sets
Narrow grip declines x 3 sets

[icehog3]

Back and delts. Went light on the barbell rows again, then heavy on everything else. :r

Olympic bar rows x 5 sets
T-bar rows 4 sets
Wide pulldowns x 4 sets
Dumbbell rows x 3 sets
Military press x 6 sets
Rear delt flyes x 4 sets

[icehog3]

Long, heavy and hard. Just like Ron Jeremy.

Leg Press x 6 sets
Leg curls x 4 sets
Cambered curls x 4 sets
Barbell curls x 3 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
French press x 3 sets
Rear delt flyes x 3 sets
Dead hangs

[Chainsaw13]

Back home and ready to get back to the grind. Need to get rid of this marshmallow forming around my waist. Did manage one back/tri workout while I was gone.

[icehog3]

You can pick up the slack for me this weekend please, Bob, I'm off for 4 starting … right now. :D

[Chainsaw13]

Got ya Tom.

ISO high rows
Standing overhead press
One arm rows
Front shoulder raise, overhead press combo
Band bicep curls
Band ab rollouts
1.65 mile run

[Chainsaw13]

Did a “Squatober” workout with my trainer and another guy. Fun routine and a nice change of pace working out with others.

Squats
Barbell bench
Skull crushers
Shrugs

The premise behind squatober is a routine my trainer found on Instagram, where you work out Mon-Fri, with each day having squats plus other exercises. December I guess is dedicated to deadlifts.

[icehog3]

Thank you for holding up the fort, Bob! :tu

Heading in for a back workout after my 4 day break.

[icehog3]

Went in thinking light back. Felt good, turned into heavy back.

Olympic bar rows x 6 sets
Dumbbell rows x 4 sets
Neutral grip pulldowns x 5 sets
Cable rows x 4 sets

[icehog3]

Could tell immediately that I wasn't feeling very strong for ICT today. Decided to go super high volume with reduced rest for increased intensity.

Wide inclines x 6 sets
Bench press x 5 sets
Declines x 4 sets
Precor bench x 3 sets
Flyes x 3 sets
Dead hangs

[Chainsaw13]

ICT for me as well.

Flat bench
Incline bench
Decline bench
Pushups, hands off at bottom
Wide grip ez bar curls
Cross body curls

[icehog3]

Nice Bob! :tu

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

[icehog3]

Boom and boom. Heavy day.

Leg press (quad dominant) x 7 sets
Leg press (hammie dominant) x 5 sets
Hammie curls x 4 sets

[icehog3]

After 2 days off with work call ins, felt strong on back day. Heavy and volume. :tu

Barbell rows x 7 sets
Wide pulldowns x 4 sets
T-bar rows x 4 sets
Cable rows x 3 sets
Rear delt flyes x 4 sets

[icehog3]

ICS. Gym was packed, but worked around it for a great lift.

30* inclines x 6 sets
Vertical bench x 4 sets
Flyes x 3 sets
Precor bench x 4 sets
Decline bench x 3 sets

[Chainsaw13]

Skipped my workout yesterday to go up into the thumb to hunt. I’ll get back in there tomorrow. :ze

[icehog3]

Skipped my workout yesterday to go up into the thumb to hunt. I’ll get back in there tomorrow. :ze

Bag anything?

[Chainsaw13]

Bag anything?

5 man limit of 15 Canadian geese.

ICMB, or is it ICBM? Either way, chest and bi’s. We’re changing up my routine, focusing on strength over size. Higher weights, less reps. I’m sure you know the drill.

Flat bench
Weighted dips
Weighted “hands off” pushups
Narrow grip press
Hammer curls
Ez bar curls
Cardio

[icehog3]

Good to change it up, Bob, and I know you know that. :D

Hit arms and shoulders today, heavy on everything, although my tris were pretty wiped after chest yesterday and heavy militarys today. Legs tomorrow, yeehah. :r

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

[icehog3]

Leg Day...volume day

Squats x 8 sets
Leg press x 6 sets
Stiff legged deadlifts x 4 sets
Hammie curls x 4 sets

[icehog3]

Back / Traps day....heavy.

T-bar rows x 6 sets
Barbell rows x 5 sets
Super wide pulldowns x 4 sets
Cable rows x 3 sets
Barbell shrugs x 4 sets
Rear delt flyes x 3 sets
High pulls x 3 sets

[icehog3]

ICT. Moderately heavy but lotsa reps.

Wide inclines x 5 sets
30* inclines x 4 sets
Precor bench x 4 sets
Flyes x 3 sets
Vertical bench x 3 sets
Dead hangs

[Chainsaw13]

Finally able to get “back” into the gym this morning. Plenty of sleep last night, and plenty caffeinated. Only 4 lifts, but pr’ed weight on each one.

Trap bar deadlifts, pr of 320x3
Bent over rows, pr of 205x4 (twice)
Close grip pulldowns, pr of 195x5 (twice)
Dumbbell Shrugs, pr of 95x6 (twice)

Like this focused approach to building strength.

[icehog3]

4 PRs, nice liftin', Bob! :tu :wo

Legs yesterday.

Leg Press x 12 sets
Hack squats x 4 sets
Quad extensions x 4 sets
Hamstring curls x 4 sets

Shoulders and arms for this afternoon.

[icehog3]

Shoulders and arms yesterday, I remember doing lots of presses and curls. :r

Back day today. Row row row your lats, (not so) gently down the stream...

[icehog3]

Loaded 4 plates on for T-bars and barbell rows and repped it out. Decreased rest between every set,

T-bar rows x 6 sets
Barbell rows x 6 sets
Wide pull downs x 4 sets
Cable rows x 4 sets
Rear delt flyes x 4 sets

[Chainsaw13]

Forgot to post yesterday's workout. Was legs. Had to modify plans due to all racks being used. Hit up the leg press machine. Second set my right knee started hurting. Tried another set. That hurt too. Ok, onto next exercise. Found an open rack and setup for squats. Figured I'd try that. Just the bar, the knee hurt at the bottom. Plan C.

Hamstring curls
Leg Extensions
RDL's
Hip Adductors

[icehog3]

Hope it's a short term (very) thing, Bob.

ICM. Hopefully the snow keeps some of he Monday chesters outta the gym.

[icehog3]

Heavy chest

Wide inclines x 5 sets
Vertical bench x 5 sets
Flyes x 4 sets
Declines x 4 sets
Precor inclines x 3 sets
Dead hangs

[icehog3]

Heavy delts, volume arms. Saved traps for back day Thursday.

Military press x 4 sets
Seated military x 4 sets
Olympic bar curls x 4 sets
Cambered bar curls x 3 sets
Skullcrushers 5 sets
Preacher curls x 3 sets
Extensions x 3 sets

[icehog3]

Ok, been a few.

Wednesday wheels

Squats x 6 sets
Leg press x 4 sets
Hack squats x 4 sets
Stiff legged deadlifts x 4 sets
Hammie curls x 4 sets

Thursday back

Wide grip pulldowns x 6 sets
Barbell rows x 6 sets
T-bar rows x 4 sets
Cable rows x 4 sets

ICF today

[Chainsaw13]

Been missing the gym the last few days. Work/car/etc have disrupted my schedule. Also resting a sore right shoulder. Back at it tomorrow. Can't go this long without slinging some iron.

[icehog3]

Hit it hard tomorrow, Bob. :ze

Left shoulder was bothering me more than usual on the ride to the gym ..a lot more. Contemplated skipping chest day, but decided to just try a volume day and see if I could stretch it out. Felt good almost right off the bat, and is still better 10 hours later. :tu

Vertical bench x 6 sets
Incline bench x 2 sets
30* inclines x 2 sets
Bench press x 2 sets
Flyes x 3 sets
Precor bench x 2 sets
Decline bench x 3 sets

[Chainsaw13]

ICS. Shoulder felt good until first set on flat bench. That aggravated it.

Flat bench barbell press
Flat bench dumbbell press (that felt better on the shoulder)
Weighted dips
Cable press
Tri pushdowns
Shoulder stabilization work

Not my best workout, but got thru it. Now it’s Advil, icing and biofreeze for the shoulder. Actually it’s more likely the bicep tendon where it attaches in the shoulder.

[icehog3]

Sorry it's still giving you grief, Bob. I respect you for getting through the workout.

Shoulders and arms today

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

Leg day manana. I can hardly wait. :r

[Chainsaw13]

Good day today in the gym. Changed up the schedule and hit up legs. Figured I’d rest the shoulder as much as possible. Went heavy, less reps.

Squats, something like 8 sets.
Split squats x3
Hamstring curls x4
RDL’s x4
Calf raises x4

[icehog3]

Good lift, Bob.

Looks like no traveling today, so off to hit legs now.

[icehog3]

Leg press x 10 sets
Extensions x 5 sets
Hammie curls x 5 sets

That was relatively painless. :r

[Chainsaw13]

Good god, Tom! I hope you can still walk.

[icehog3]

Good god, Tom! I hope you can still walk.

I'll be feeling those presses tomorrow when I'm trying to stand up and row, Bob. ;) :r

[icehog3]

Excellent couple days.

Ran into my friend Nikki yesterday, she said "do you do those barbell/T-bar supersets anymore?" I was feeling rather uninspired until then, but that got my blood going.

T-bar rows/Barbell rows x 4 supersets
Barbell rows x 1 set and 1 drop set
Cable rows x 2 sets
Wide pulldowns x 2 sets
High pulls x 2 sets
Rear delt flyes x 3 sets

ICT today, heavy

Incline bench x 5 sets
Wide inclines x 3 sets
Vertical bench x 4 sets
Decline bench x 3 sets
Flyes x 3 sets

[Chainsaw13]

Nice! Is that Nikki from the Prince song? :D

Back and tris for me. Been dealing with bicep tendonitis. So my trainer and I had to figure out what would/wouldn’t work.

Assisted pull-ups, neutral grip.
Trap bar deadlifts
Seated rows
Dumbbell shrugs
Close grip press
Ez bar skull crushers, that aggravated the shoulder so switched to overhead extensions.

[icehog3]

Bob, you're fallin' apart, Man! :( Hope things heal up fast, Brother.

Going in for a double (legs, shoulders, arms if I can) as I have to work long days tomorrow and Friday. It will be my first two day break since the last herf October 24th.

[Chainsaw13]

Bob, you're fallin' apart, Man! :( Hope things heal up fast, Brother.

Going in for a double (legs, shoulders, arms if I can) as I have to work long days tomorrow and Friday. It will be my first two day break since the last herf October 24th.

Yep, feels like that. Was joking with my trainer about that very thing. He likes it cause it keeps him on his toes.

Good luck on the double. :ze

[icehog3]

Thanks Bob....made it through but it wasn't a lot of sets.

Squats x 6 sets
Hammie Curls x 3 sets
Seated military x 6 sets
Dumbbell press x 3 sets
Preacher curls x 4 sets
Cambered bar curls x 3 sets
Skullcrushers x 4 sets
Tri extensions x 3 sets

Now I'm not so sure I'm taking Friday off. :r

[Chainsaw13]

Shoulders and bi’s today. My trainer and I had to figure out what I could do that wouldn’t aggravate my shoulder to much.

Seated dumbbell press
Dumbbell side, 45 deg, front raises
Cable curls
Incline dumbbell curls
Rear delt flyes

My shoulder sounded/felt like a box of rocks on the rear flyes. Trainer thinks it might be my AC joint and not the bicep tendon. Going to see my chiropractor to see what he thinks.

[icehog3]

Hope it's a doable fix, Bob, and kudos for keeping with it however you can. :tu

I was off today. Sure doesn't feel like it. ;) :r

[icehog3]

So my day off turned into not a day off. Back, and I went heavy. After finishing my fourth exercise, still had lots of gas...but I felt like "I can't destroy my lats any more than I already have". So I called it, and saved a bunch of gas for tomorrow.

Barbell rows x 7 sets
Cable rows x 4 sets
Wide pulldowns x 4 sets
T-bar rows x 4 sets

[Chainsaw13]

:ze

[Chainsaw13]

ICS. Shoulder was giving me fits, so we had to modify some things.

Flat bench
Incline bench
Weighted pushups
Dips
Facepulls
Seated high rows

Trainer noticed I’m slumping my shoulders a bit, so we added the upper back exercises to get those back in line.

[icehog3]

ICS here soon as well, Bob.

Hope the upper back stuff helps the posture while doing push. :tu

[icehog3]

Equipment was being monopolized at the beginning of my workout, so I switched it up and prefatigued with some super heavy flyes.

Flyes x 3 sets
Inclines x 3 sets
30* inclines x 3 sets
Declines x 3 sets
Precor bench / flyes supersets x 2 sets

Easily the fewest sets I've done for a chest workout in a long while, yet feel like I got a great one in.

[icehog3]

Shoulders and arms. Similar problem as yesterday (where are all these ****ers coming from?), so I prefatigued with some rear delt flyes.

Rear delt flyes x 4 sets
Military press x 6 sets
Barbell shrugs x 5 sets
Preacher curl/dumbbell curl supersets x 5 sets
Cambered bar curls x 3 sets
French press x 5 sets
Skullcrushers x 3 sets

Leg day tomorrow. Gimmie a few carbs. :D

[Chainsaw13]

I took today off. Figured I’d give this tired, old body a brief break. I’ll hit legs hard Tuesday.

[icehog3]

Leg day was gobs of fun.

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

[icehog3]

Killer back workout, pretty heavy even on the supersets.

T-bar rows x 2 sets
T-bar row/ Barbell row x 3 supersets
T-bar rows x 2 sets
Super wide pulldowns x 3 sets
High pulls x 4 sets
Barbell rows x 2 sets
Cable rows x 2 sets
Rear delt flyes x 3 sets

[Chainsaw13]

Nice work Tom. :ze

Hit up legs today.

Squats
Bulgarian split squats
Hamstring curls
RDL’s
Hip adductors
Facepulls

[icehog3]

Hope the Bulgarian Split Squats are easier than the Hungarian ones, Bob. ')

Good looking leg day there. :tu

ICW coming shortly. Phrasing.

[Chainsaw13]

Back day. Felt good.

Trap bar deadlifts, new pr of 350
Dumbbell rows
TRX rows
Farmers carry
Close grip press
Facepulls
Shrugs, managed a set with the 100lb dumbbells

[icehog3]

Nice, Bob! :tu

Fast, heavy, short for me.

Military Press x 7 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
Tricep extensions x 3 sets
Cambered bar curls x 2 sets
Barbell curls x 2 sets

Decided to save shrugs and rear delts for back day Sunday.

Legs manana.

[Chainsaw13]

Went to the gym to work on shoulders, provided it would respond ok. No go. So we worked on stretches and stability. Icing it right now. Thinking it might be time to se if my doc can schedule an ultrasound or MRI to see what’s going on. First rep the bicep tendon shifts and causes some really shitty pain.

[icehog3]

Bob, I'm so sorry to hear that, frustrating for sure.

I'm super late today, heading ion for wheels now.

[Chainsaw13]

ICS, the abbreviated edition. Both shoulders are hurting now. :fp

Floor press
Icarian press
ISO incline press
Hammer curls
Regular curls, drop set

[icehog3]

Man, when it rains it pours, Bob. :(

Heavy back today, nothing easy.

T-bar rows x 5 sets
Barbell rows x 4 sets
Pulldowns x 4 sets
Rear delt flyes x 4 sets
Shrugs x 4 sets
Upright rows/High pulls x 3 supersets
Dead hangs x 2

[Chainsaw13]

Yea, crazy. Started doing some stretching, rolling, icing, ibuprofen and cbd balm. Much better right now.

[icehog3]

Yea, crazy. Started doing some stretching, rolling, icing, ibuprofen and cbd balm. Much better right now.

Sending good juju for it to keep improving, Brother. :tu

[icehog3]

Second Monday in a row for chest, that's what I get for taking a day off. :r

Fast and heavy again

30* inclines x 3 sets
Inclines x 3 sets
Vertical bench x 4 sets
Flyes x 4 sets
Precor bench x 3 sets
Dips x 3 sets
Dead hangs

[Chainsaw13]

Went in to stretch the shoulders and get some cardio in. Put on like 12-13lbs the last two weeks. Haven’t really over eaten that much.

[icehog3]

Went in to stretch the shoulders and get some cardio in. Put on like 12-13lbs the last two weeks. Haven’t really over eaten that much.

Goiter? ;s

[Chainsaw13]

Goiter? ;s

More like glutton. :D

[icehog3]

More like glutton. :D

:lr

Shoulder and arm day, need to get motivated over here. :ze

[icehog3]

Skipped arms after the shoulder workout, I will throw them in with legs tomorrow.

Switched it up and did seated military with 135, totaled 203 reps.
185 on barbell shrugs, 150 reps.
Finished with some light deadlifts and rear delt flyes.

[Chainsaw13]

Skipped arms after the shoulder workout, I will throw them in with legs tomorrow.

Switched it up and did seated military with 135, totaled 203 reps.
185 on barbell shrugs, 150 reps.
Finished with some light deadlifts and rear delt flyes.

#beastmode :ze

Leg day for me. Felt good.

Squats, new pr of 315x3.
Split leg squats
RDL’s
Hip adductors

[icehog3]

Nice day, Bob. :tu

Had a lot to do today so went heavy and cut sets a bit.

Front squat x 4 sets
Leg press x 5 sets
Hammie curls x 3 sets
Close grip bench x 5 sets
Skullcrushers x 3 sets
French press x 2 sets
Extensions x 2 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets

Imagine if I hadn't cut my sets. ;) :r

[icehog3]

Felt like crap today when I got up, and didn't feel well soon enough to get to the gym before work this afternoon. First time I have taken 2 days off since October. Hopefully back to it tomorrow.

[Chainsaw13]

I thought I felt a disturbance in the force yesterday. :D

Been stretching and icing my shoulders. Starting to feel a bit better.

[icehog3]

I thought I felt a disturbance in the force yesterday. :D

Been stretching and icing my shoulders. Starting to feel a bit better.

Crossing my fingers for you, Bob.

Gotta see how crowded the gym is today....might superset back and chest if it isn't too crowded.

[Chainsaw13]

Thanks. Sucks cause it limits what I can do upper body. Icing, stretching, foam rolling and ibuprofen have helped a lot.

[icehog3]

Hope it keeps improving, Bob.

Got to the gym and it was relatively quiet, so after 2 days off I had a wild hair....do back and chest with heavy supersets. Seemed like a good idea... :r

Actually it was....hellacious workout.

T-bar rows / Vertical bench x 5 supersets
Barbell rows / Wide inclines x 3 supersets
Rear delt flyes / Flyes x 3 supersets
Pulldowns / Declines x 1 superset
Cable rows / Declines x 1 superset
Dead hangs

[icehog3]

Changed it up today and prefatigued before going heavy of presses.

Quad extensions / Hammie curls x 5 supersets
Leg press x 8 sets
Stiff legged deadlifts x 4 sets

[icehog3]

It was shoulders and arms day, but all I did was shoulders. I'll skip the day off tomorrow and do arms then. :r

Military press x 4 sets
Seated military press x 4 sets
Barbell shrugs x 6 sets
Rear delt flyes x 4 sets
Dead hangs

[icehog3]

Arm day. Shouldn't be this hard. :r

Close grip bench x 6 sets
Olympic bar curls x 4 sets
Skullcrushers x 4 sets
Cambered bar curls x 4 sets
Tri extensions x 2 sets
Preacher curls x 3 sets

Leg tomorrow. And I thought today was hard. :r

[icehog3]

Glad I got 7.5 hours sleep last night. Lots of volume.

Leg press x 6 sets
Front squats x 6 sets
Quad extensions / Hammie curls x 4 supersets
Hack squats x 4 sets
Stiff legged deadlifts x 4 sets

[Chainsaw13]

Can't wait to get back home and tear up the gym. Shoulders are feeling a bit better.

[icehog3]

Glad to hear it, Bob! Hope it sticks!

As I sit here I am wanting to do another back/chest superset workout tomorrow. We shall see if my body agrees with me. :r

[icehog3]

Had the motivation and the juice, and was pretty much able to get at all the equipment I needed, so supersets it was. Got a great lift in.

Barbell rows/Vertical bench x 4 supersets
T-bar rows/Wide inclines x 3 sets
Wide inclines x 1 set
Wide pulldowns/Declines x 3 supersets
Cable rows/Precor bench x 3 supersets
Flyes x 3 sets
Dead hangs

[Chainsaw13]

Back day. Felt like shite from lack of sleep. Caffeine to the rescue!

Trap bar deadlifts, new PR 360x2
Dumbbell rows
Weighted inverted rows
Ab wheel
Close grip press
Strict tri pushdowns

Not bad for a week off lifting.

[Chainsaw13]

Light morning. Working on freeing up the shoulders. Lots of stretching and isometric exercises to put the joint back in place. Foam rolled the lats, rear delt area. Ouch that hurt. Bit of cardio too.

[icehog3]

Good couple of days, Bob! :tu

I hit legs for volume on Friday, lots of presses and extensions.

Shoulders and tris yesterday, put 155 pounds on and did 157 reps of military presses over 9 sets. Shrugs, rear delt flyes, skullcrushers and tri extensions to finish it off.

[icehog3]

After two good back/chest superset days, decided to split them up this cycle but stuck with he superset format for back alone. Great workout again, heavy on the single sets to finish up.

Barbell rows/T-bar rows x 4 supersets
Wide pulldowns/Cable rows x 3 supersets
High pulls/One armed rows x 3 supersets
One armed rows x 1 set
T-bar rows x 1 set
Cable rows x 1 set
Dead hangs

[Chainsaw13]

Nicely done Tom. :tu

Monday’s are usually a day off for me. Went in to work on my stretching, foam rolling, etc for my shoulders. A bit of cardio too. Tomorrow is leg day.

[icehog3]

Blast them wheels tomorrow, Bob! :tu

ICT for this guy. :ze

[icehog3]

Stuck with supersetting for the stand-alone breast day.

Wide inclines/Declines x 4 supersets
Vertical bench/Wide bench press x 3 supersets
Flyes/Precor bench x 3 supersets
Precor bench/Flyes x 1 superset
Decline/Wide bench press x 1 superset
Dips x 3 sets
Dead hangs

[Chainsaw13]

Gotta say you inspire me Tom. I know you’ve been doing this a lot longer that I have, but makes me realize you can still train hard as you get older.

Nice change of pace on leg day. Trainer had some fun stuff in store for me.

Deficit reverse lunges, to prefatigue legs a bit
Squats, 3 warm up sets with increasing weight, the 5x5 @ 70% with 30 seconds rest in between sets.
Physio ball hamstring curls
Single leg press, focusing on hamstrings
Side lunges
Side single leg planks

[icehog3]

Thanks for the kind words, Bob. I may not be as good as I once was, but I'm as good once as I ever was. :r

Sounds like a cool leg workout too! :tu

[Chainsaw13]

Thanks for the kind words, Bob. I may not be as good as I once was, but I'm as good once as I ever was. :r

Sounds like a cool leg workout too! :tu

I love that saying. I may steal it. :D

I'm having to temper my expectations with reality when it comes to the weights I can lift, the muscle I can build, etc. The ego always wants to get in the way. But I have to remind myself that I started this journey at age 49. Just gotta go with what God gave me and do my best.

My legs are hurting good today, especially the glutes.

[icehog3]

I feel you, Bob. For me now, it's less about "gains" then it is about retaining strength and muscle. Ultimately it's a battle you can't completely win, but you can fight like Hell. I figure I'm in the top percentile for my age and top 20 for any age, so I can live with that.

Shoulders and tris today. Legs and bis will be tomorrow.

Military press x 7 sets
Rear delt flyes x 4 sets
Barbell shrugs x 5 sets
Close grip bench x 5 sets
Skullcrushers x 3 sets
Extensions x 2 sets
French press x 2 sets

[icehog3]

Yesterday's fun

Leg press x 8 sets
Hammie curls x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 2 sets
Dead hangs

[icehog3]

Off yesterday, went back to the back/chest supersets again today, but this time I did the chest movements first. Awesome workout, I'm still tired 4 hours later.

Incline bench/T-bar rows x 3 supersets
30* incline/T-bar rows x 2 sets
Vertical bench/Cable rows x 4 supersets
Flyes/High pulls x 3 supersets
Barbell rows x 3 sets
Precor bench x 3 sets
Dead hangs/Dips x 2 supersets

[Chainsaw13]

Now that I’m back home (and a couple lbs heavier) time to crank it back up, and quit making excuses.

[icehog3]

Hit it hard, Brother Bob! :ze :bx

Wheels today.

Front squats x 4 sets
Squats x 4 sets
Leg press x 4 sets
Hammie curls x 4 sets
Stiff legged deadlifts x 3 sets

Shoulders and arms tomorrow, then Xmas Eve off.

[Chainsaw13]

Decided might as well start today.

Stretched out the shoulders really good.
Arnold’s
Side lateral raises
Front raises
Rear delt flyes

Lightish weight, to see how they feel.

[icehog3]

Glad you're getting back in the swing, Bob. Hope all continues to improve.

Seated military press x 6 sets
Olympic bar curls x 4 sets
Skullcrushers x 4 sets
Cambered bar curls x 3 sets
Rear delt flyes x 4 sets
Tricep extensions x 3 sets
Preacher curls x 3 sets
Dead hangs

Off tomorrow, Christmas is still up in the air.

Merry Christmas to all who lift. :ze

[Chainsaw13]

Merry Xmas to you Admiral :salute:

Got a good back/tri day in. My trainer thinks of new ways to torture me, cause he knows I’ll do the work.

Trap bar deadlifts
Close grip rows
Close grip pulldowns
Tri pushdowns. 9 sets, either till failure or ten reps, medium weight. 45-30-15-5-5-15-30-45 seconds rest. Those were fun.

[icehog3]

They sound like fun! :noon

[Chainsaw13]

ICW, the Xmas edition. No lift, no gift!

Flat bench
Incline dumbbell bench
Icarian banded bench
Seat chest flyes
Ez bar curls
Cross body hammer curls

Small victory. First real chest workout in about 7-8 weeks. Shoulders are protesting right now, but I’ll take some Advil and rub down with biofreeze. Should be good to go.

[icehog3]

Glad you got one in, Bob, and International Chest Christmas to boot!

Well, I live vicariously through you this holiday, fairly severe overnight headache made my decision to take the day off necessary. Better now, hopefully back at it tomorrow.

Merry Christmas Bob! (and Huy and geRRy if you happen to pop in).

[Chainsaw13]

Leg day!

Squats
RDL’s
Reverse dumbbell lunges
Hamstring curls
Single leg press

[icehog3]

Nice wheel day, Bob. :tu

I was not up to lifting again yesterday. Hope to make up for it in spades in about a half hour. :ze

[Chainsaw13]

Tear it up Tom! :ze

[icehog3]

Got it covered, Bob. :D

Only 9 supersets, but everything said "that's good right there". Usually I go ahead and throw in another pair, but I just called it. Maybe I'll train tomorrow now instead of taking another off.

T-bar row/Bench press x 3 supersets
Barbell row/Incline bench x 3 supersets
Wide pulldowns/Precor inclines x 3 supersets

Thought about cable rows, dips, dumbbell rows...and didn't even do flyes, which I normally do every chest day for the stretch. I think I played it right though? :r

[icehog3]

Shoulder day

Military press (volume) 200 reps
Rear delt flyes/Flyes x 4 supersets
Barbell shrugs x 6 sets

Nice easy day, saving some gas for legs and arms tomorrow.

[Chainsaw13]

Back day for me.

Close grip pulldowns
Inverted rows
Farmers carry
Straight arm lat pulldowns
Dumbbell shrugs

[icehog3]

Good stuff, Bob! :tu

[icehog3]

Squats x 6 sets
Leg press x 6 sets
Preacher curls x 4 sets
Close grip bench x 5 sets
Dumbbell curls x 4 sets
Skullcrushers x 5 sets

I earned today off. ;) :r

[icehog3]

Last workout of the decade, so I made it worthy.

T-bar rows/Vertical bench x 4 supersets
Barbell rows/Incline bench x 3 supersets
Wide pulldowns/Decline bench x 3 supersets
Cable rows x 3 sets
Flyes/Precor bench x 3 supersets

[Chainsaw13]

I’ll say you did Tom. :ze

I got a nice chest/shoulder workout yesterday.

Incline dumbbell press
Standing overhead dumbbell press
Seated flyes
Rear delt flyes
Facepulls
Plank/shoulder taps

[icehog3]

Way to finish the decade in style, Bob. :ze

Leg day today. Did a strictly volume day with 10 sets of presses and 6 sets of hammie curls.

[icehog3]

Seated military x 6 sets
Rear delt flyes x 4 sets
Barbell shrugs x 5 sets
Olympic bar curls x 4 sets
Cambered bar curls x 2 sets
Preacher curls x 4 sets
Skullcrushers x 5 sets
Tricep extensions x 4 sets

Worst workout of the decade.

Best one too. :D

[Chainsaw13]

Imma gonna have to live vicariously through you the next couple weeks, Tom. Going to to be busy at work.

[icehog3]

Imma gonna have to live vicariously through you the next couple weeks, Tom. Going to to be busy at work.

Sometimes life happens. Bob. Maybe the time off will actually benefit a couple of your injuries? Anyway, I'll hit it hard and keep it warm for you. Phrasing squared. :r

[Chainsaw13]

Sometimes life happens. Bob. Maybe the time off will actually benefit a couple of your injuries? Anyway, I'll hit it hard and keep it warm for you. Phrasing squared. :r

That’s what I’m hoping too, the time off heals my body. Got me a theragun last week. Using it to massage my shoulders, which seems to be helping.

[icehog3]

That’s what I’m hoping too, the time off heals my body. Got me a theragun last week. Using it to massage my shoulders, which seems to be helping.

Last year (ok, 2018) when I had a big problem with my trap and rear delt, one of the trainers used one on me for several sessions. Felt better daily, and solved my issue in a little over a week. I hope you have good success with it as well, Bob.

[icehog3]

Back/Chest superset day. Another stellar lift, haven't plateaued out on these yet, though I switched up and didn't row until second cycle.

Wide pulldowns/Vertical bench x 4 supersets
Barbell rows/Wide 30* inclines x 4 supersets
High pulls/Precor inclines x 3 supersets
Cable rows/Dips x 3 supersets
Dead hangs

I'm thinking another cardio day tomorrow, to maintain my girlish figure. :D

[icehog3]

Military press x 6 sets
Preacher curls/Skullcrushers x 4 supersets
Olympic bar curls/French curls x 2 supersets
Cambered bar curls/Pushdowns x 2 supersets

Legs tomorrow if I'm not sick.

[icehog3]

Legs, cardio and abs today. I'm walking like a newborn deer. :lr

[Chainsaw13]

Legs, cardio and abs today. I'm walking like a newborn deer. :lr

Same here, minus the abs and cardio.

Squats
Front squats. Finally able to get my form right.
RDL’s
Hamstring curls
Cossack squats

Thighs are swole. :ze

[icehog3]

Nice job, Bob. :tu

Gonna try the back/chest deal again today if the gym is slow enough.

[icehog3]

Went heavy since I knew I wouldn't have a lot of gas after legs/cardio yesterday. Did surprisingly well.

T-bar/Vertical bench x 3 supersets
High pulls/Precor inclines x 3 supersets
Rear delt flyes/Flyes x 3 supersets
Inclines x 2 sets & 1 drop set
Barbell rows x 2 sets & 1 drop set
Dips/Dead hangs x 3 sets

Need to take tomorrow off for a funeral and work, so I'll be back for shoulders etc on Friday.

[icehog3]

Heavy shoulders today, super smooth and pretty strong.

Military press x 6 sets
Barbell shrugs x 5 sets (2 drop sets)
Rear delt flyes x 4 sets
Seated military x 2 sets

[Chainsaw13]

Pull kinda day. Felt good.

Deadlifts
Close grip pulldowns
Bent over rows
Lat pulldowns
Farmers carry
Tri pushdowns
Wood choppers
Overhead tri extensions

[icehog3]

Good deal, Bob! :tu

Cardio today with some curls and skullcrushers thrown in for good measure.

[icehog3]

Figured on splitting up back and chest this go-round. Walked into the gym planning to do a back superset workout. My chest cold had other ideas. Managed to get through rowing supersets, but body told me to finish with straight sets. And not a sh!tload of them. ;) :r

Barbell rows/T-bar rows x 4 supersets
Narrow grip pulldowns 3 sets & 1 drop set
Cable rows x 3 sets & 1 drop set
Rear delt flyes x 4 sets
Dead hangs

Don't feel any worse, hopefully this crud will be history soon.

[icehog3]

Breathing compromised by this chest crud. Went in with the intent to superset, I was lucky just to get through a straight set workout.

Wide inclines x 5 sets
Vertical bench x 4 sets
Declines x 4 sets
Precor inclines x 3 sets
Dumbbell bench x 3 sets
Dips x 2 sets
Coughing fits :r

[Chainsaw13]

You did more than me. Been feeling off the last few days. Off the next week as I head up north.

[icehog3]

Have fun and be safe, Bob. Hopefully you're at 100% soon. :tu

[icehog3]

Chest cold has put a hurtin' on my workouts, not in a good way. Hope to be well enough to go back tomorrow.

[Chainsaw13]

Now that I’m back home, it’s time to get back into the groove.

[icehog3]

Get in there, Bob! :tu

First workout in days. Almost turned around and went home half way to the gym (my breathing is still semi-compromised). Sucked it up, went in and had a decent workout. Skipped doing back today just to make sure it would go down without coughing spasms. Did chest which is much easier (breathing wise). No supersets either, maybe by the end of the week?

Wide inclines x 6 sets
Vertical bench x 3 sets
Decline bench x 3 sets (last set drop set)
Precor inclines 4 sets

That was it. Feel fine several hours later, so hope fully back will be doable tomorrow. :ze

[icehog3]

Did back today. Knew my breathing was still compromised so did cables first to prefatigued. Once I felt that urge to cough uncontrollably, I ended the workout. Hopefully by next back day I'll be breathing normally again.

Wide pulldowns x 6 sets
High pulls x 3 sets
T-bar rows x 5 sets
Cable rows x 3 sets

[Chainsaw13]

Damn bicep tendon still limiting me. Just gonna do what I can.

Flat bench
Dips
Pushups/scapula shrugs
Seated flyes
Tri kick backs

[icehog3]

Good to get it tin, Bob. :tu

Breathing is still pretty limited, but did a volume day for shoulders, tris and abs.

Seated military
Rear delt flyes
Skullcrushers
Dead hangs
Abs


Skipped traps 'til my next back day, hoping breathing will be much improved by then.

[icehog3]

Cardio and probably some abs today. Tomorrow off. Hopefully well enough by Saturday to superset back and chest. We shall see.

[Chainsaw13]

Legs. Been a while since last leg day. Trainer had me do a routine similar to what a friends been doing.

Squats, 3 warmup sets, 6x3@65%, 1 min rest between sets
Front squats, 6x5@75%, 30sec rest
Walking lunges, 6x5@65% per leg, 30sec rest
Hammie curls, 6x5@85%, 30sec rest
Hip adductors, 1x8@75%, 4x8@85% 30sec rest

[icehog3]

Good job, Bob! :tu

Hit hard cardio for 45 minutes, then added in some leg presses, extensions and hammie curls, as I missed my last leg workout with the crud.

[Chainsaw13]

Feeling any better? Surprisingly my legs don't hurt today. I'm sure tomorrow will be different. Always worse the 2nd day.

[icehog3]

I think I'm about 80%, Bob, thanks for asking. Hope to be even more improved after today off the gym.

[icehog3]

Went ahead with some supersets today. Not a lot of sets, but a lot of reps and intensity. Crud is definitely subsiding, but not fast enough for my liking.

T-bar rows/Incline bench x 3 supersets
Narrow grip pulldowns/Vertical bench x 3 supersets
Rear delt flyes/Flyes x 2 supersets
Barbell rows/Decline bench x 2 supersets

[icehog3]

Crushed the legs with hard cardio after.

Squats x 6 sets
Extensions x 4 sets
Hammie curls x 4 sets
Leg presses x 4 sets
48 minutes cardio
Abs

[icehog3]

Short and sweet shoulder workout after Sunday's marathon session.

Military press x 6 sets
Rear delt flyes x 4 sets
Barbell shrugs x 6 sets
Dead hangs

[icehog3]

Clean up day. Arms and abs. Legs again tomorrow, but without the cardio. ;)

[Chainsaw13]

Back day

Deadlifts
TRX body weight rows
Shrugs
Straight arm pulldowns
Ab wheel

Again, lots of sets, low reps, minimal rest.

[icehog3]

How'd it feel, Bob?

[Chainsaw13]

How'd it feel, Bob?

Surprisingly I'm doing good today. Not too sore. Last night was different. The last two sets of 3 on deadlifts were killer.

How's your chest? Finally get rid of that nastiness?

[icehog3]

Glad to hear it, Bob. :tu

Yeah, I'm over the hump. Still some crud, but better every day.

Went volume today for wheels.

Leg press x 10 sets
Hack squats x 5 sets
Hammie curls x 5 sets
Extentions x 5 sets

[Chainsaw13]

Leg day, similar to Saturday. Lots of sets, higher weight, lower reps, little rest.

Squats
Walking lunges
Physio ball hamstring curls
Seated hamstring curls
Front squats
Calf raises

[icehog3]

Kickin' butt on those wheels, Bob. :tu

Felt the best I've felt since the crud hit, so went for it on back/chest supersets.

T-bar rows/Incline bench x 3 supersets
T-bar rows/30* inclines x 2 supersets
Bent over rows/Vertical bench x 3 supersets
Cable rows/Decline bench x 3 supersets
Neutral grip pulldowns/Flyes x 2 supersets
Neutral grip pulldowns/Flyes/Precor Inclines x 1 giant set

[Chainsaw13]

Damn Tom!

[icehog3]

Damn Tom!

Yeah, I'm still pumped 8 hours later, Bob. :lr

[Chainsaw13]

Yeah, I'm still pumped 8 hours later, Bob. :lr

I got a pump (phrasing?) just reading your workout. :lr

[icehog3]

I got a pump (phrasing?) just reading your workout. :lr

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

[Chainsaw13]

Shoulders and chest today. Still battling the shoulder pain, so we did some moves to help with that.

Incline press
Overhead press
ATV’s
Shoulder sweepers
Dips
Incline pushups
Overhead tri extensions

[icehog3]

Hope it helps, Bob. :tu

Cardio and legs yesterday, I am a glutton for punishment, or just stupid.

Squats x 8 sets
Stiff legged deadlifts x 6 sets
Hard cardio 49 minutes

[icehog3]

Just shoulders and abs today, I'll skip my non-lift clause for tomorrow and add arms in with some cardio.

Military press x 7 sets
Rear delt flyes x 5 sets
Barbell shrugs x 6 sets

[icehog3]

Did the arms and abs, saved cardio for today.

Skullcrushers x 4 sets
Pushdowns x 4 sets
Close grip bench press x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 4 sets
Cambered bar curls x 2 sets
Abs

[icehog3]

Banged it out like an Irish hooker on St. Patty's Day. :bx :ze

Barbell rows/Wide inclines x 3 supersets
T-bar rows/30* inclines x 3 supersets
Pulldowns/Vertical bench x 3 supersets
PreCor bench/High pulls x 2 supersets
Flyes/High pulls x 2 supersets
Decline bench/Cable rows x 2 supersets
Dead hangs

[Chainsaw13]

Back day. Had some blood sugar issues, which was making me light headed. Had to back off weight on deadlifts.

Deadlifts
Dumbbell rows
Reverse grip pulldowns
Mid grip pulldowns
Seated rows

[icehog3]

Sounds like a good lift despite the light headedness, Bob. :tu

[Chainsaw13]

It was Tom. Didn't push the deadies cause of it, but went heavier on the others.

[icehog3]

Good stuff, Bob! :tu

Finished up upper body (sans traps) today so I can focus on legs and abs tomorrow. Shorter workout for shoulders and arms after hitting chest and back yesterday.

Military press x 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets
Tri extensions x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Dead hangs

[icehog3]

Cardio and legs yesterday.

49 minutes hard cardio (phrasing)
Leg press x 6 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets

[icehog3]

Back day on two days rest. Volume day by necessity. Chest manana.

Cable rows/One armed rows x 3 supersets
Barbell rows/T-bar rows x 3 supersets
Barbell rows x 1 set
T-bar rows x 2 sets
Wide pulldowns/Rear delt flyes x 2 supersets
Neutral grip pulldowns/High pulls x 2 supersets
Dead hangs

[Chainsaw13]

Wheels day!

Squats
Bulgarian split squats
Hamstring curls
TRX hamstring curls
Calf raises

My trainer had me do a finisher on the calf raises. After doing 4 sets @ 230, dropped down to 90. Do as many as I could for a full minute. Got 25 in. Oh the lactic acid burn!

[icehog3]

Good stuff Bob! :tu :ze

Chest yesterday:

30* inclines x 4 sets
Declines x 4 sets
Vertical bench x 4 sets
Flyes x 4 sets
Precor inclines x 3 sets
Dips x 3 sets
Dead hangs

[icehog3]

Shoulders and arms yesterday, short on shoulders because of doing chest yesterday.

Seated military press x 5 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
Skullcrushers x 4 sets
French press x 3 sets
Dead hangs

Heading in for legs and cardio now

[pds]

OK, long story short...back into working out regularly. Kids getting ready to leave for college next year, and finding way more time to myself. Thanks gents for the incentives and push. Most of you guys I remember...and are beasts in the gym.

I'll be following this thread for motivation!

[icehog3]

Paul! So great to "See" you!! Hope all is well, and congrats on getting back into working out! Please let us know how your training is going, I could always use some extra motivation as well!

Legs and cardio yesterday. Blasted out 10 sets of heavy leg press and then went 45 minutes of hills on the bike.

Back/Chest day today if I can muster the energy to superset when I get there. :r

[Adriftpanda]

Peaks in :)

Chest - flat bench pause 4x

Single db flat 3x
Incline bb wide grip 4x (speed)
Incline hammer - fly machine 3x

Db skulls
Wide grip extensions

[Chainsaw13]

Huy’s back! :ze

[icehog3]

Huy lifted for me today, as I f'ed up and got all the way to the gym without my locker key. First time I've dome that in over 15 years back at this gym.

Oh well, an extra (read:single, lol) day off. Guess I'll definitely be doing the back/chest superset routine tomorrow. :ze :bx

[Adriftpanda]

Slacker ^

[Chainsaw13]

Finally a good chest/shoulder day. Didn’t push it too hard as to aggravate things, but did push it where I could.

Dips
Pushups
Incline dumbbell press
Rear delt flyes
TRX round the worlds
TRX scapulas pulls

[icehog3]

Good workout, Bob. :tu

Huy works out once in 2020 and calls me the slacker. :D

[Adriftpanda]

Good workout, Bob. :tu

Huy works out once in 2020 and calls me the slacker. :D

Kiss my ass, you know I’d rather be vegan than miss a day.

From having 2 kids and jusr trying to have time to relax, posting on a board is the last thing on my mind.

Legs today!

Squats. Haven’t gone over 315 in a while. Felt nice.
Leg press 5x
Lying leg curls 5x
Donkey calf raises lol 7x

[icehog3]

Don't be sore, Huy, you know I love you! :D

Tore it up today with the "extra" days rest.

T-bar rows/Incline bench x 4 supersets
Barbell rows/Vertical bench x 4 supersets
Wide pulldowns/Declines x 4 supersets
Rear delt flyes/Flyes x 3 supersets
Dead hangs

[icehog3]

Quick cardio (40 minutes) and 7 sets of squats to finish off the fast and slow twitch. Shoulders and arms tomorrow, and probably just cardio again Saturday.

[Adriftpanda]

Quick back day. Had to cut it short bc I had to take a dump

Wide grip pull down - reverse grip pull down 4x
Dead’s 4x
Single arm hi row machine
Seated v grip row

[Chainsaw13]

Back day for me as well.

Deadlifts
Reverse grip pulldowns
Dumbbell rows
ISO high rows
Shrugs

Again with sets of 3 for deadies , but lots of sets with minimal rest. The last set of was a killer.

[icehog3]

Good job, Huy and Bob. :tu

Heading in for shoulders and arms.

[Adriftpanda]

Push day

Seated db military press 6x
Seated hammer inclines - db lat raises - cable presses 5x
Dips 6x