Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Good stuff, Huy. :ze

Quick and heavy yesterday, and saved traps for another day.

Military press x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
French press x 2 sets

[icehog3]

Cardio and some leg presses yesterday. ICS today. Yay me.

[Chainsaw13]

ICS as well

Dips
Seated bench
Incline dumbbell press
Seated flyes
Rear delt flyes
Cardio

[icehog3]

Volume day...didn't feel super strong so I went relatively light and hammered out the reps. Gave priority to middle chest today.

Bench press x 5 sets
Vertical bench x 5 sets
Wide inclines x 5 sets
Declines x 3 sets & 1 drop set
Flyes x 3 sets & 1 drop set
Precor bench x 2 sets 1 drop set
Dead hangs

[icehog3]

Back day. Knew I wasn't in for the long haul, so supersetted to get some volume and intensity in fewer sets. Done good. :r

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

[Chainsaw13]

Cardio for me. Trying to get my conditioning back up for running for distance. 2 miles in 17:27. Steady state @6.7mph for most of it. Threw in some 1 minutes fartleks (it’s a real word) @8mph.

Leg day tomorrow. :ze

[icehog3]

Good stuff, Bob. :tu

[icehog3]

Shoulders & Arms

Military press x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 2 sets
Skull crushers x 5 sets
Tri pushdowns x 4 sets
Barbell shrugs x 4 sets

[Chainsaw13]

Killing it Tom! :ze

Leg day for me. Again, about 80% max for working sets, minimal rest.

Squats, 3 warmup sets, 7x3 working sets
Walking lunges, 6x5 sets
Hamstring curls 6x5 sets
RDL’s, 4x8 sets
Good girls, 4x8-10

Been going up slowly in weight each workout. The squats were fairly easy even at 80%. Getting stronger.

[icehog3]

Great progress, Bob. Get that tendon solved and the sky is the limit for you. :tu

Imma head in shortly, legs and cardio for sure, maybe some core if cardio doesn't gas me too badly.

[icehog3]

Squats x 4 sets
Leg Press x 4 sets
Hack squats x 4 sets
Hammie curls x 4 sets
Extensions x 4 sets

Cardio x 49.5 minutes

Off day today. Thank Heaven. :r

[Chainsaw13]

Back day. Decided to skip deadlifts and just focus on the basics.

Wide grip pulldowns
Reverse grip pulldowns
Seated rows
Dumbbell rows
Shrugs

[icehog3]

Sounds like a good back day, Bob. :tu

Imma give back/chest supersets a shot today, hope I don't sh!t my Zuubas. :r

[Chainsaw13]

Shoulder rehab day 1.

I follow a guy on FB and Instagram, Shmashwerx. He’s big into CrossFit and blew out his shoulder with the same injury I have. He posted his rehab routine that allowed him to not need surgery. Figure it’s worth a shot. If anything I’ll have stronger shoulders and core.

Scapula pulls
Banded around the worlds
Prone 360 sweeps
Prone ATV’s
Banded prayers
Incline single plank rotation
https://www.facebook.com/smashwerx/videos/1123859561341391/

Kneeling land mine shoulder press
Kneeling land mine incline press
Dumbbell side/front sweep raises
Seated ez bar curls

[icehog3]

Crossing my fingers and toes it helps, Bob! :tu

Friday workout:

T-bar rows/Vertical bench x 4 supersets
Vertical bench x 1 drop set
Cable rows/Wide bench x 3 supersets
Wide pulldowns/Declines x 3 supersets
Declines x 1 drop sets
Rear delt flyes/Flyes x 3 supersets
Flyes x 1 drop set
Precor inclines x 2 sets

Saturday:

51 minutes hard cardio
Leg press x 8 sets

[icehog3]

Military press x 6 sets
Rear delt flyes x 4 sets
Skull crushers x 4 sets
Close grip press x 2 sets
Barbell shrugs x 6 sets
Dead hangs

[icehog3]

Monday strictly bis and abs. Did a hodgepodge whirlwind of cambered bar curls, Olympic bar curls, preacher curls and dumbbell curls.

Tomorrow will be a late start if at all, need to play it by ear with my plumbing issues (my toilet, not my wiener). Probably cardio and some quads if I can get in early enough.

[Chainsaw13]

Leg day. This one kicked my arse, in a good way.

Squats, 4 warmup sets, then 7x3@285, 1 minute rest.
Leg press (hamstring focused), 2 warmup sets, 4x5@710
Dumbbell box step ups, 4x8
Hamstring curls, 4 sets to failure
Dumbbell lunges, drop set. 3x10

[Adriftpanda]

Back day. Felt good so went heavy

Pull ups 5x
Bent over bb row 4x
V grip pull down 4x
Single arm row 5x
Reverse flys 3x

Legs tomorrow. Wheel chair me out

[icehog3]

Kicking ass, Boys! :bx :ze

Like that squat routine, Bob, but I just don't go low reps often. Sucks gittin old. :r

[Chainsaw13]

Kicking ass, Boys! :bx :ze

Like that squat routine, Bob, but I just don't go low reps often. Sucks gittin old. :r

LOL. It is weird to get used to, after doing sets of 8-12 for the last couple of years. The theory is with the lower reps, but less rest, you're doing one large set. I will say by set 6, I"m getting gassed. Wasn't sure I was going to make it that far, let alone finish all 7 sets.

[icehog3]

I definitely like the concept and see the potential for gains. Maybe a few years ago for me, but I'm definitely a higher rep guy the last few, Bob. Good part is that I'm handling weights on some things for 15 reps that I could have only done 10 on years ago, so I've made what I call "functional gains". :)

[icehog3]

Yesterday off and some black bean tamales paid off today. Super intense lift, started with some great supersets, then some single sets as I was gassed and jacked.

Barbell rows/Wide inclines x 4 supersets
T-bar rows/Bench press x 3 supersets
Bench press/T-bar rows x 1 superset
Wide pulldowns x 5 sets
Flyes x 4 sets
Cable rows/Declines x 2 supersets
Declines/Cable rows x 1 superset

Too tired to even do dead hangs. :r

[Chainsaw13]

Used all my energy stores and then some today.

45 minutes of shoulder rehab. Made it thru 3 full rounds of six exercises. Then onto back day. Lol.

Deadlifts, 9 sets
Inverted rows, 5 sets. Last three with a 25lb plate on my chest.
Seated rows, 5 sets
Assisted chin ups, 4 sets
Dumbbell shrugs, 4 sets

[icehog3]

That's a helluva day, Bob! :tu

[icehog3]

I did something to my left trap/rear delt. Maybe in the gym doing the back/chest day, but I wasn't feeling any effects if so until hours and hours later.

Went in today and did a boatload of stretching and a lot of relatively light, high rep sets of seated presses, rear delt flyes and shrugs. Feels like I loosened the "knot" a bit, so it was worth going in.

[Chainsaw13]

I did something to my left trap/rear delt. Maybe in the gym doing the back/chest day, but I wasn't feeling any effects if so until hours and hours later.

Went in today and did a boatload of stretching and a lot of relatively light, high rep sets of seated presses, rear delt flyes and shrugs. Feels like I loosened the "knot" a bit, so it was worth going in.

Hope it did the trick for you, Tom.

Hit up the local Anytime down the street from my hotel this morning. Did my shoulder rehab work before heading into the plant. Back to my regular routine Tuesday when I'm back home.

[icehog3]

Good job training while you're away, Bob. :tu

Did more stretching and arm work yesterday. Neck is pretty locked on the left, trap is hard as granite. I think this might take a week or two to totally overcome. I'm taking today off, and seeing what is up tomorrow.

[Chainsaw13]

I know that feeloin all too well, Tom. Keep stretching it. Maybe some ice too.

[icehog3]

I know that feeloin all too well, Tom. Keep stretching it. Maybe some ice too.

Going with the Capsicum patch right now. See how searing my skin works. :noon

[icehog3]

Went in today and stretched and did a moderate weight, short rest, high rep workout. Today was supposed to be back/chest supersets, but thought better of it with the neck/trap injury.

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

[Chainsaw13]

Hope your trap/neck is feeling better Tom.

Back day for me. Got in a bit early to work shoulders (which are responding well).
Deadlifts
Assisted chin ups
Farmers carry
TRX rows
Bent over rows
Planks

[icehog3]

Good back day, Bob. :ze

Neck feels a little better today...think it's going to be a few days with all the damage I added trying to get it to crack. :hn :r

[Chainsaw13]

How’s the neck, Tom?

ICT. Shoulders are feeling better. Had one of my best chest workouts in a while.

Dips. Was able to get a few sets unassisted.
Dumbbell press
TRX pushups/plate press superset
Shoulder taps
Tri pushdowns
Tri overhead extensions

[icehog3]

Did chest yesterday, Bob, and found out one of my friendly acquaintances at the gym is a chiropractor. I have an evaluation scheduled in about 90 minutes.

Incline bench x 3 sets
30* inclines x 3 sets
Bench press x 3 sets
Vertical bench x 4 sets
Flyes x 4 sets
Precor inclines x 2 sets

Hopefully the x-rays will show nothing structurally wrong and just some easy fix. Crossing my toes. ;)

[Chainsaw13]

Got started on legs today. On about the third or fourth warmup set, felt some pain in the groin. Uh oh. Nothing new protruding, so we’re all good there. Backed off and did light weight, but a lot of time under tension.

Squats
Front squats
TRX hamstring curls
Cossack squats
Calf raises

Then 35-40 min of shoulder rehab. They seem to be responding to it. Next week I switch up to a new set of exercises. First one is a Cuban press. That’s gonna suck. I have limited front rotation right now with the arm out to my side.

[icehog3]

Hope the groin is just a tweak, Bob, and good to hear your shoulders seem to be responding.

Hit the gym after the chiro yesterday. Moderate weights with a full exaggerated range of motion. Did presses for delts, skipped any trap work. Then some curl variations for biceps. Skipped triceps as well.

Pretty stiff this morning (phrasing) but pain isn't too bad. Why do we do this again? :r

[Chainsaw13]

Why do we do this again? :r

I keep asking myself that as I experience new issues. :r

Glad to hear you’re doing better.

[icehog3]

Thanks Bob. Best nights sleep in a while last night, and better today. Hopefully the chiro has e back to my 10 day ago self soon.

Scheduled off day, tomorrow I lift before seeing him. That should be interesting. :r

[icehog3]

High rep and stretch day, separated back from chest again until this thing tames. Decreased rest every set, pretty intense despite relatively light weights.

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

[icehog3]

Same typa chest day, just trying to not negate the progress with the chiro (who I visited after the gym).

Vertical bench x 6 sets
Incline bench x 4 sets
Decline bench 4 sets
Flyes x 4 sets
Precor inclines x 2 sets
Giant set: Precor incline drop set/flyes
Dead hangs

Off tomorrow. Thank you. :r

[Chainsaw13]

Decent workout for me, with my trainer. Got in early to start phase 2 of the shoulder rehab.

Behind the neck Cuban press, weighted bar (those hurt like a mofo, rotating the arms down) x2
External rotation release, 2 min hold. X2
Rumble press x3
Dumbbell T Sweep x2
Dumbbell Cuban press x2
Overhead ring sweeps x2

Was supposed to do three rounds of 10 for all but the release hold, but didn’t get all three in before my back day workout. Only got the three rounds of rumbles in because my trainer was helping me get that setup, plus borrowing his bands.

Onto back day, and a bit of arms. Trying to incorporate more arm stuff now the shoulders are feeling better.

Assisted chin ups
Low cable rows
Shrugs
Farmers carry
Seated ez bar curls/hammer curls superset.

[icehog3]

It's impressive to do the rehab workout and a great back workout too. Kudos, Brother, keep 'er going. :ze :tu

The neck is improving a little each day. Only bummer is that the stiffness and pain is worst at night. Makes sleeping a little less satisfying then usual. :r No chiro until Friday, I'm busy tomorrow and our work schedules conflict Thursday. I'll just stretch and try not to f up any of the progress we've made.

[Chainsaw13]

How’s the neck doing today, Tom?

Made it thru three full rounds of the shoulder work. Feeling better each time although those Cuban presses are still a *****. Then onto chest.

Dips (all four sets with body weight) :tu
Incline dumbbell press x4
Low cable flyes x3
TRX push-ups/plate press supersets x2

Good pump today. Went to change shirts and noticed veins popping in my upper chest. First time seeing that.

[icehog3]

Good workout, Bob! :ze

Neck is a little better today, seems to be a little better every day, which is all I can hope for. 2 weeks in and it feels at least 50% better. Even after a shoulder/arm workout today. I see the chiro again tomorrow between legs (phrasing) and work.

Military press x 7 sets
Barbell curls x 6 sets
Skullcrushers x 5 sets

Super basic, and avoiding traps/rear delts at least until next week.

[Chainsaw13]

Had plans to hit shoulder rehab, then legs. Made it through the shoulder workout, barely. I guess it’s legs tomorrow.

[icehog3]

Hope the shoulder is improving, Bob.

Friday was legs. Kept it to presses and hamstring curls as I didn't want to squat or to extensions until my neck stops cramping.

Leg press x 10 sets
Hammie curls x 6 sets

Back yesterday, short rest and high reps

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

ICS today.

[Chainsaw13]

Good leg day today. Haven’t squated a lot lately due to a lower abdominal pain. Don’t think it’s a hernia, but not taking any chances. It’s been feeling better, so I went moderate weight, but also volume.

Squats x3 warmup sets, x5 working sets
Front squats x4
RDL’s x4
Hamstring curls x6
Calf raises x3

[icehog3]

Good lift, Bob, and glad you don't think it's a hernia.

Good lift today, hope it's not my last day in my gym for a while. Please please please.

Vertical bench x 6 sets
Wide inclines x 4 sets
Declines x 4 sets
Precor incline/Flyes x 4 supersets
Dead hangs

[Chainsaw13]

Tom, I notice you do a lot of dead hangs. Is that to keep grip strength up?

[icehog3]

No, Bob, it's to stretch my shoulders and lats out with gravity. Definitely benefits the grip strength too though.

My gym decides at 1PM CDT if they are closing for corona. Me sure hopes not.

[Chainsaw13]

Ok that was my other thought. I need to do more of those myself.

My gym closes today until at least the 31st

[icehog3]

The hangs really give my shoulder some relief after the lift, Bob.

As of an hour ago, corporate still hasn't made the decision on closing. I went today and did 52 minutes of hills on the PreCor bike, and it seemed everyone was making good use of social distance and sanitizing.

[icehog3]

Seated military x 7 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
Tri extensions x 4 sets
Dead hangs

Found a gym! Old buddy owns a private club and is going to make it available to 4-5 of us from my gym for the interim. I'm more than pumped to keep pumping. Phrasing.

Bob, hope you figure out a plan, Brother. :tu

[Chainsaw13]

Going to do some EMOM’s at home and pick up running again. Might as well get lean.

[icehog3]

Adapt and overcome, Bob!

My friend who owns the gym texted and said I could come 2 hours early today as he is having cancellations (not surprising). I told him it was a scheduled day off, but I was SO tempted to go in anyway. :D Afraid each day might be the last for a while.

[icehog3]

Went to my buddy's private gym today. He has given 4 or 5 of us permission to use it (with no employees necessarily present) during their "closed hours (Noon-4PM). At least 2 of those guys can't make the hours work, so that leaves 2-3 of us. Went in today, an old-school, hard core gym. I was alone at first, and then my buddy Patryk showed up a little later. Lots of disinfectants placed all over. I'm blessed to be able to continue to work out but still practice social distancing.

T-bar rows x 5 sets
Barbell rows x 5 sets
Cable rows x 5 sets
High pulls x 5 sets
Dead hangs

https://i.imgur.com/VBH8Nhx.jpg

https://i.imgur.com/H5lRKfS.jpg

https://i.imgur.com/M5fdrGl.jpg

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

https://i.imgur.com/5ku9VCs.jpg

[Chainsaw13]

Damn, that’s awesome Tom! I did about a 2 mile run today. Lungs were burning breathing in the cold air.

[icehog3]

Damn, that’s awesome Tom! I did about a 2 mile run today. Lungs were burning breathing in the cold air.

Glad you got some work in today, Bob! Time to get creative.

Of course some of the equipment in my friend's gym is totally different than my gym, so I am guessing I'm hitting some different angles and ranges of motion, and will probably get extra sore this week.

[icehog3]

Weird sometimes training on all new equipment with different bars, angles and such. Felt like I got a good chest pump.

Incline bench x 5 sets
Dips x 5 sets
Bench press 4 sets
Bench press/Dips x 2 supersets
Dips x 2 sets

Yeah. That's a lotta dips. :r

Illinois goes to "shelter in place" starting tomorrow at 5PM for 17 days. Among the exceptions are grocery runs. Glad my friend sells bananas at his gym. ;) :r

[Chainsaw13]

So jelly. I improvised and used some resistance bands in the basement. No longer need them to tie up people. (Can’t waste the TP). :D

4x12 circuit, minimal rest
Band curls, overhead extensions, tri pushdowns
Push-ups
Squats
Reverse lunges

I’ll adapt new exercises to keep things interesting and work more parts. Also more running/walking. Got an hour walk in this morning while it was still warm.

[icehog3]

Good for you, Bob.

Last "permitted" day at the gym today, I played around with shoulders and arms, getting used to some of the equipment and trying to bust out the reps. More limited in what I can do at my regular gym, but I am just grateful to have anything at all.

4 guys in the gym today. All practicing social distancing, and wiping down bars, plates and everything each exercise.

Next time I go will be to buy a banana. If some weights get picked up and set down in the process, so be it.

[icehog3]

Back day.

I was the only one in the gym, as it is closed to members and just being used by a couple of the owner's buddies privately. Disinfected equipment before and after I used it, opened doors and other things with paper towels that I immediately disposed of. Hopefully that was more than safe enough.

The new bars, benches, etc make it interesting as I feel like I hit back just a little differently than I do at my place. I think 4-6 weeks of this might be a really good thing?

Super wide pulldowns (neutral grip) x 5 sets
High pulls x 5 sets
Olympic bar rows x 5 sets
Pullups x 2 sets

[Chainsaw13]

I think you’ll be ok, Tom. Good job doing before, especially. You never know how well it was done after the last use. And I hear ya about doing the same exercises on different equipment. Did a full back workout with bands today. Feeling it, but differently.

Deadlifts
Medium grip pulldowns
Seated rows
One arm rows
Straight arm pulldowns
Band pull aparts
Shrugs

Adapted as well as I could with the different weight bands I have.

[icehog3]

I think you’ll be ok, Tom. Good job doing before, especially. You never know how well it was done after the last use. And I hear ya about doing the same exercises on different equipment. Did a full back workout with bands today. Feeling it, but differently.

Deadlifts
Medium grip pulldowns
Seated rows
One arm rows
Straight arm pulldowns
Band pull aparts
Shrugs

Adapted as well as I could with the different weight bands I have.

Keep it going, Bob. Hopefully we will be back in our gyms sooner than later.

[Chainsaw13]

Leg day. Found a video online for using bands. Only 4 moves, but damn I’m sweaty and tired.

[icehog3]

Way to adapt, Bob. :tu

Chest yesterday. 4 other guys at the gym, most "crowded" it's been. Plenty of room to stay out of each others' way.

Bench press x 6 sets
Inclines x 4 sets
Declines x 4 sets
Skullcrushers x 4 sets
Tri pushdowns x 4 sets
Dead hangs

Leg day at Noon. :ze

[icehog3]

Gym was empty yesterday. Today there were 7 of us including the owner. Everybody keeping space, everybody disinfecting all the bars and grips.

Yesterday Legs:

Squats x 6 sets
Stiff legged deadlifts x 4 sets
Leg press x 6 sets
Hammy curls x 4 sets
Extensions x 4 sets

Back & Bis Today:

T-bar rows x 6 sets
Super wide pulldowns x 4 sets
Cable rows x 4 sets
Cambered bar curls x 4 sets
Dumbbell curls x 4 sets

[icehog3]

Chest day. Limited on what I would use because of social distancing. Only 2 peeps in the gym when I got there, but 5 of us by the end.

Incline press x 8 sets
Bench press x 5 sets
30* incline x 1 set
Dips (varied widths) x 6 sets
Dead hangs

[Chainsaw13]

I’m living vicariously through you Tom. Haven’t done much the last few days. Chest cold has kept me down. I’ll be back soon.

[icehog3]

Take care of yourself, Bob, hopefully your cold and this pandemic are over sooner than later and we can get back to "normal".

[icehog3]

Back day. 20 something female leaving as I was entering (phrasing), and I had the gym to myself the whole workout. Starting to realize how much more limited I am at this gym, but there are some benefits to going really old school for a few weeks or months (hopefully weeks).

Barbell rows x 6 sets
T-bar rows x 5 sets
High pulls x 4 sets
Wide pulldowns x 3 sets
Dead hangs on rings. I like how it allows my bad and good shoulder to both stretch at the right angle.

[icehog3]

Chest yesterday, pretty short and intense. Feeling a bit more limited by the equipment, but feeling blessed to be able to train safely in this time.

Incline bench x 6 sets
Dips x 10 sets
Vertical bench x 3 sets

Leg day today.

[icehog3]

Leg press x 8 sets
Reverse leg curls x 4 sets
Lunges x 4 sets
Extensions x 4 sets

[Chainsaw13]

Way to go Tom. :ze

ICW

Band pushups/low fly supersets 4x12
Band floor press/tri kickback supersets 4x12
Band crossovers/overhead tri extensions 4x12
Alternating arm flyes 3x12

[icehog3]

Is the bands/bodyweight workouts helping your healing at all, Bob?

Heading in for back and bis shortly.

[Chainsaw13]

Is the bands/bodyweight workouts helping your healing at all, Bob?

Heading in for back and bis shortly.

Nope. :D

[icehog3]

Nope. :D

;s

[Chainsaw13]

Back/bi day. Did a circuit, with barely any rest in between exercises or sets.

Shrugs
Rows
Lat pulldowns
Hammer curls
Band pull aparts

1 warmup set, followed by 4 working sets. :tu

[mosesbotbol]

Not sure about all y'all gym's, but they are closed in my locale for some time. My trainer sent out some work from home routines to her clients.

I have been doing 1 minutes planks as a minimum exercise throughout the day. Hard to say you don't have time for 1 minute. Doing 2-5 of them a day has really made a difference! Very impressed how much so actually.

I'm also doing sets of 25 perfect push-up's. One thing I noticed is the pace of doing push-up's affects how many push-up's I can do. Do them at a slower yoga flow pace and 25 is darn near impossible. Do them as quick as proper form can be maintained and then like 30 is not so hard.

I realized I was doing them on the slow side as hitting 25 seemed like a bigger deal than my military friends who are like 40+ are no problem. Now I see how they are doing that many!

[icehog3]

Good workout, Bob. :ze

Good that you're staying active. Moses. My gym closed down days before Illinois went on "lockdown". I have a buddy who owns a gym which is closed to members and the public, but he allows a few of his friends from my gym train there. Usually 0-3 other people, all practicing social distancing and disinfecting equipment before and after using.

Back day yesterday. Was supposed to be bi's too, but I have a tweak in the belly of the muscle, and first (attempted) set of curls yesterday told me to lay off it.

T-bar rows x 5 sets
Close-grip bent over rows x 3 sets
Cable rows x 4 sets
Super wide pulldowns x 4 sets

Just Tito and I there yesterday.

https://i.imgur.com/b3Ur3py.jpg?1

[Chainsaw13]

Good for you Moses. I get you on the speed of pushups. Easy to rack out a lot if you’re not following good form. Time under tension is a lot better for you than hitting a number.

Tom, belly of your bicep?

I shouldn’t have done so many sets of hammer curls yesterday, or used a lighter band. Aggravated my shoulders. I was doing my best to keep good form, but I think it was the full range of motion at the bottom that did it.

[icehog3]

Yes, Bob, right in the middle of my left bi. Have had similar tears before, if I work around them for 7-10 days they seem to heal themselves.

[icehog3]

Just chest today, bi a little testy. Kept it simple, super high reps and super low rest, got through it in no time. One kid there when I arrived (competitive arm wrestler), and Tito arrived as I was stretching at the end.

Bench press x 5 sets
Super wide press x 3 sets
Dips x 8 sets
Dead hangs

[Chainsaw13]

:ze Tom!

Went for a run/walk today.

[icehog3]

Sounds good, Bob, you runnin' fool you.

Legs coming to a gym near me shortly...…

[icehog3]

Only guy in the gym today. Still sanitized every piece of equipment before, and of course after. Kept it super simple and fast once again.

Front squats x 6 sets
Leg press x 6 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets

[icehog3]

Starting to get a little bored with the limited things to do for some body parts, but then I think how blessed I am to have a place to train when most people do not. Back yesterday, I did some pre-fatigue stuff to change it up before finioshing with the BB rows.

Wide pulldowns x 5 sets
High pulls x 4 sets
Cable rows x 4 sets
Barbell rows x 5 sets

ICT today.

[icehog3]

Heavy on inclines and high reps on the rest today for ICT.

Incline bench x 3 sets
30* inclines x 3 sets
Vertical bench x 5 sets
Dips/Dead hangs from rings x 4 supersets
Skullcrushers x 4 sets
Extensions x 4 sets
Dips/Dead hang x 1 superset

Legs manana.

[icehog3]

Leg press x 6 sets
Squats x 4 sets
Hammy curls x 4 sets
Quad extensions x 4 sets
Hack squats x 2 sets

[icehog3]

T-bar rows x 7 sets
High pulls x 5 sets
Close grip pulldowns x 3 sets
Wide pulldowns x 2 sets
Barbell rows x 3 sets
Dead hangs on rings

[icehog3]

Been laying off shoulders, neck injury pretty much healed but just being careful. Laying off biceps at least the rest of the week to let that heel too. So pretty much been legs, back, chest and tris lately. Gotta make due.

[Chainsaw13]

I’ve kinda lost motivation right now. Need to get it back.

[icehog3]

If there's anything I can do to help, Bob, please let me know.

Most crowded the gym has been today. But I seemed to have a horseshoe up my ass, as there are two rooms. I was in the North room for half of my workout, and everyone else in the gym was in the south. When I needed to move to the south, everyone except my friend Tito moved to the north. My breath? B.O.? Pure intimidation? WTFK? :r

Bench press (heavy) x 8 sets
Inclines x 4 sets
Vertical bench x 4 sets
Skullcrushers x 4 sets
Extensions x 4 sets

[icehog3]

Gassed out on legs today. Gym to myself again. Going to take tomorrow off and hope for more gas Monday.

Front squats x 6 sets
Hack squats x 6 sets
Reverse hamstring curls x 5 sets
Extensions x 4 sets

[icehog3]

Lots of energy today, that was nice. :r

Had the gym to myself for about 2/3rds of the lift. The owner and his 2 buds came in but weren't in my area. The young girl and Tito came in just as I was finishing up.

High pulls x 5 sets
Barbell rows x 5 sets
T-bar rows x 4 sets
Super wide pulldowns 3 sets & 1 drop set
Cable rows 3 sets & 1 drop set

[Chainsaw13]

Did 20 minutes of an EMOM. Holy crap I’m out of shape already. Kicked mu butt.

[Chainsaw13]

Did 20 minutes of an EMOM. Holy crap I’m out of shape already. Kicked mu butt.

[icehog3]

Did 20 minutes of an EMOM. Holy crap I’m out of shape already. Kicked mu butt.

Did 20 minutes of an EMOM. Holy crap I’m out of shape already. Kicked mu butt.

So total of 40? :D

Ok, tell me what EMOM is, Bob. I'm old. :r

Jon who owns the gym I'm using is going to bring in a stim machine for me to borrow, says it will help my bicep tear heal faster. Worth a shot. :tu

[Chainsaw13]

lol, didn’t see the double post. I planned on doing 30 minutes, but was ready to puke if I went any more.

Emom is every minute on the minute. Do a series of exercises, a certain number of reps. If you get done before the minute is over, that’s rest time before the next.

I did the following:
Jumping jacks, 30 reps
Pushups, 15
Squats, 20
Russian twists, 30
Mountain climbers, 40

[icehog3]

Very creative, Bob! :tu

ICT on the docket. Loading the caffeine now.

[Chainsaw13]

Very creative, Bob! :tu

ICT on the docket. Loading the caffeine now.

Rock it hard,Tom. (Phrasing?) :r :ze

[icehog3]

Rocked it, Bob. :bx :r

Incline bench x 6 sets
Close grip bench x 3 sets
Vertical bench x 3 sets
Dips x 5 sets
Skullcrushers x 4 sets
Pushdowns x 2 sets
Dead hangs

[icehog3]

Leg day. Only person in the gym today.

Leg press x 10 sets
Hammie curls x 5 sets
Quad extensions x 5 sets
Lunges x 5 sets

[icehog3]

Back day. Went heavier on everything. Maybe my best workout since starting at this gym.

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

[icehog3]

ICF:

Bench press x 6 sets
Incline press x 6 sets
Close grips x 4 sets
Skullcrushers x 4 sets

Legs:

Front squat x 4 sets
Squats x 4 sets
Leg press x 4 sets
Hammie curls x 4 sets
Stiff-legged deadlifts x 4 sets
Dead hangs

[icehog3]

Strong back day after a day off, adapting to the new equipment and getting stronger on some things.

Barbell rows x 5 sets
Wide pulldowns x 5 sets
T-bar rows x 4 sets
High pulls x 4 sets
Pullups (rings) x 2 sets
Dead hangs (rings) x 2 sets

[icehog3]

Incline bench x 4 sets
Bench press x 5 sets
Vertical bench x 4 sets
Close grip inclines x 4 sets
Skullcrushers x 4 sets
Pushdowns x 3 sets
Dead hangs x 2

[Chainsaw13]

Nice work Tom :ze

[icehog3]

Thanks Bob...hope you're getting some alternative workouts in.

Did straight volume for legs today.

Leg press x 12 sets
Hamstring curls x 6 sets
Hack squats x 4 sets
Quad extensions x 4 sets

[Chainsaw13]

I’m trying. Doing more stretching than anything. My squats are getting deeper. :D

[Snook]

Oooh I’m gonna love this thread. I own a small gym (currently closed).
This morning was all legs and core:
1) Front squats 5 x 8

2a) DB walking lunges 4 x 20
2b) Russian twists 4 x 40

3a) BB hip thrusts 3 x 12
3b) Cossack squats 3 x 20

4) single leg calf raises 2 x 20 per side

[icehog3]

Where you at, Snook? Welcome to the thread. :)

Bob, that's a plus. :tu

Back day today. Bicep hasn't tweaked for a week, maybe throw some in at the end.

[Chainsaw13]

Meant to ask ya Tom, how’s the neck been?

Snook, glad to have you on board!

[icehog3]

Bob, the neck has steadily improved since my chiro closed his shop. :r Seriously....I think the continued lifting and the constant manipulation was keeping me stagnant. Now my neck feels as good as it did before I injured it. His wife left me a message yesterday saying they're opening back up and can see me tomorrow. Nope. If it ain't broken (anymore)…. :lr

Back today....went heavy on everything except the bb rows where I pushed for reps. Feeling stronger every workout, and I know the "strange" equipment is a plus.

T-bar rows x 6 sets
Barbell rows x 6 sets
Cable rows x 4 sets
High pulls/Wide pulldowns x 2 supersets
Wide pulldowns/High pulls x 2 supersets
High pulls/Cable rows x 1 superset

[Snook]

Kettlebells and body weight today.
Turkish get-ups x 10 per side
Handstand holds 6 x :30
KB single-arm clean and press 4 x 8 per side
KB swings 1 x 50

Post workout meal: venison sausage, eggs and veggies

[icehog3]

Short workout today, heavy though. Legs tomorrow, saved some gas for that.

Incline bench x 3 sets
30* inclines x 2 sets
Bench press x 4 sets
Vertical bench x 4 sets
Skullcrushers x 3 sets
Close grips x 3 sets

[Chainsaw13]

Went for a run/walk today. 3+ miles combined.

[icehog3]

Nice to get outdoors, Bob? :tu

Leg day today....after all the volume Wednesday, probably rock a hard and heavy (albeit shorter) workout.

[Chainsaw13]

Nice to get outdoors, Bob? :tu


Yea, but concerning I’m struggling to do more than 1.5-2 miles. I know my cardio is down, but it shouldn’t be that bad.

[icehog3]

Lots of potential factors, Bob. Hopefully we get trough this soon and we're back on track.

Front squats x 6 sets
Squats x 4 sets
Stiff legged deadlifts x 6 sets

[Snook]

Lots of potential factors, Bob. Hopefully we get trough this soon and we're back on track.

Front squats x 6 sets
Squats x 4 sets
Stiff legged deadlifts x 6 sets

oof. My legs are sore just reading this.
I took a rest day. Tomorrow I may get some jump rope cardio in and hit legs on Monday.

[icehog3]

oof. My legs are sore just reading this.
I took a rest day. Tomorrow I may get some jump rope cardio in and hit legs on Monday.

Tear it up. :ze

I am off today, back in for back manana.

[Chainsaw13]

Keep killing it guys. Bit of cardio for me. 5+ mile walk, 13:50 min pace..

[Snook]

Keep killing it guys. Bit of cardio for me. 5+ mile walk, 13:50 min pace..

Nice. Walking is underrated. Does so much good for the cardio system. Especially early in the morning after chugging a glass of water.

[icehog3]

Back/Traps day yesterday.

Barbell rows x 5 sets
Shrugs x 4 sets
T-bar rows x 3 sets
High pulls x 4 sets
Wide pulldowns x 3 sets
Dead hangs

ICT on tap.

[Chainsaw13]

Two power walks yesterday. 4.6 miles, and another later after dinner. 2.5 miles, with 1 mile of it running. I miss the gym.

[icehog3]

Glad you're still able to do something, Bob, but I totally get how you feel. Hopefully sooner than later.

At the risk of pouring figurative lemon juice in your paper cut, got a good lift today, went heavy on the bench and military.

Bench press x 6 sets
Dips x 7 sets
Seated military press x 5 sets
Close grip x 5 sets
Skullcrushers x 3 sets

[Chainsaw13]

No worries Tom. Glad to see you’re able to go to your friends gym.

Another walk/run today. Didn’t map it all but around 4 miles. Might as well use this time to cut some body fat.

[icehog3]

Leg Day:

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

[Snook]

Good day to train.
BB military press 4 x 8
Weighted chin-ups 10-8-6-4
Offset shifting push-ups 4 x 20
Farmer's walk 4 x 40m
Face pulls 3 x 15

[icehog3]

Good stuff, Leo. :ze :tu

[icehog3]

Back day....serious volume and little rest.

T-bar rows x 8 sets
Wide pulldowns x 6 sets
Cable rows x 4 sets
High pulls x 5 sets
Wide pulldowns/High pulls x 1 superset
Dead hangs

[Snook]

Back day....serious volume and little rest.

T-bar rows x 8 sets
Wide pulldowns x 6 sets
Cable rows x 4 sets
High pulls x 5 sets
Wide pulldowns/High pulls x 1 superset
Dead hangs

Tom, what type of grip do you use for your dead hang? I need to do more of those.

[Chainsaw13]

Tom, what type of grip do you use for your dead hang? I need to do more of those.

Gorilla. :r;s

[icehog3]

Tom, what type of grip do you use for your dead hang? I need to do more of those.

Gorilla. :r;s

:lr

At my usual gym I basically have the option for an overhand grip or a neutral grip, Leo. Nice thing about my new (lockdown) gym is they have rings hanging from the ceiling, so I am able to get an awesome stretch using those.

Going to flip flop and do legs today and chest tomorrow.

[Havanaaddict]

Hey Tom look at me:su
Laundry basket lifts x 8 sets
Clothes folding x 6 sets
Vacuuming x 4 sets

Yep "F"ing nailed it:banger

[icehog3]

Hey Tom look at me:su
Laundry basket lifts x 8 sets
Clothes folding x 6 sets
Vacuuming x 4 sets

Yep "F"ing nailed it:banger

https://i.imgur.com/T9v40Ew.jpg

[icehog3]

Leg Day:

Front squats x 6 sets
Squats x 4 sets
Leg press x 6 sets
Reverse hammie curls x 4 sets
Hack squats x 4 sets

[Snook]

Deadlifts
Sled Drags
Pull-ups
Plyo push ups
Band pull-aparts

Post workout: veggie omelet

[icehog3]

ICS:

Incline bench x 6 sets
Bench press x 5 sets
Vertical bench x 4 sets
Dips x 4 sets
Skullcrushers x 3 sets
Pushdowns x 3 sets

[Chainsaw13]

ICS:

Incline bench x 6 sets
Bench press x 5 sets
Vertical bench x 4 sets
Dips x 4 sets
Skullcrushers x 3 sets
Pushdowns x 3 sets

:ze

[icehog3]

:ze

Thanks, Bob. I'm getting so bored with the equipment available (and frustrated by equipment that is not)….I just have to remind myself how lucky I am to have a place at all.

[icehog3]

Glorious day off yesterday.... I needed one.

Back day today....heading in shortly.

[Snook]

Bench press
Incline DB press
Landmine rows
Pull-ups
Skull crushers
Face pulls
Dead hangs (those were for you, Tom. Great finisher) :ze

[icehog3]

Leo, please tell me about the Landmine Rows, always looking for something new. Glad you liked the dead hangs.

Back day, I mixed it up, some volume, some heavy.

Barbell rows x 7 sets (volume)
T-bar rows x 6 sets (heavy)
Cable rows x 4 sets (heavy)
High pulls x 4 sets (volume)
High pulls/Wide pulldowns x 2 supersets
Wide pulldowns x 2 sets (heavy)

[icehog3]

Wheels:

Squats x 6 sets
Leg press x 8 sets
Hammie curls x 6 sets
Walking lunges x 3 sets
Dead hangs

[Snook]

Leo, please tell me about the Landmine Rows, always looking for something new. Glad you liked the dead hangs.

https://i.postimg.cc/26q56z1H/488-B1182-BD60-4886-8-FED-7-ADEBE37-F3-D7.jpg
Works well with a landmine attachment that slips into a plate on the floor. From there, the barbell becomes a versatile piece of equipment. I had a friend weld me a T-bar attachment with various grips. A poor man’s t-bar.

[icehog3]

Thanks, Leo, I've done those when I didn't have a T-bar attachment... just never heard them called "landmine" rows before. Good stuff...if you do them like this with no attachment, do you alternate which hand is upper and lower each set?

[icehog3]

ICW

Bench press x 5 sets
Incline press x 5 sets
Vertical bench x 4 sets
Close grip press x 4 sets
Skullcrushers x 4 sets

[Snook]

Tom, I rarely do the landmine rows without the attachment. But when I do, yes I alternate upper/lower hands. I’ve also seen people take a V-handle from the cable machine and use that as a landmine attachment. And since I don’t have DBs heavier than 80#, I’ll use the landmine for single arm rows by standing along side of barbell.

[Snook]

Front squats
Romanian deadlifts
DB reverse lunges
Banded leg curls
Hanging knees to elbows
Back extensions
Calf raises

Post workout meal: turkey sausage, eggs, English muffin with peanut butter. Coffee and milk.

[icehog3]

Thanks Leo. I do the majority of my T-bars with that V-attachment as well.

Looking at your post workout meal…. Now I'm hangry. :r

[icehog3]

Back/Chest supersets. Kept it short and simple as I went heavy on back, and just trained chest on Wednesday.

T-bar rows/Incline bench x 8 supersets
Wide seated rows/Dips x 6 supersets
Pull ups/High pulls x 3 supersets

Tomorrow legs and shoulders, then Sunday rest.

[icehog3]

Front squats x 6 sets
Stiff legged deadlifts x 6 sets
Leg press x 6 sets
Seated military x 6 sets
Barbell shrugs x 4 sets

[icehog3]

Lots of energy for back today after taking yesterday off.

Barbell rows x 8 sets
Cable rows x 6 sets
Wide pulldowns x 5 sets
T-bar rows 6 sets
High pulls x 2 sets

I may have overdone it, but it felt easy today.

[Chainsaw13]

Beast!

4 miles run/walk. Slowly getting my wind back. Ran the first half. Felt good too. No chest issues.

[icehog3]

Good deal, Bob!

Any talk of opening gyms in Michigan?

ICT coming up.

[Chainsaw13]

Not that I’ve heard.

[icehog3]

Roger. No word here either, but it won't be in May.

Went heavy and kept sets low. Left triceps to do with legs manana.

Incline bench x 5 sets
Bench press x 5 sets
Vertical inclines x 4 sets
Dips x 4 sets
Dead hangs x 2

[Snook]

It's been a rough few days. Finally made it back into the gym.

Deadlifts
Bulgarian split squats
BB Hip thrusts
Hollow rocks
RKC planks
One mile walk for cool-down

Post workout meal: turkey sausage and eggs, large glass of water

[icehog3]

Helluva return, Leo. :tu :ze

Legs and shoulders today, went heavy so kept it low on sets again.

Squats x 6 sets
Hack squats x 4 sets
Waling lunges x 3 sets
Hammie curls x 4 sets

Military press x 5 sets
Barbell shrugs x 5 sets

Post workout meal for me was similar... Veggie omelet, sausage, bacon and water.

[icehog3]

Back day again, wanted to keep the sets a little low on 2 days rest so did some supersets etc...

High pulls/Wide pulldowns x 4 supersets
High pulls x 1 drop set
Wide pulldowns x 1 drop set
T-bar rows x 6 sets
High pulls/Wide pulldowns x 1 superset

Maybe the best pump I've had in my lats...I dunno, ever? :lr

[icehog3]

Chest and tris. Second day in a row I was the only person in the gym the whole time.

Went heavy and kept the sets relatively low again.

Bench press x 6 sets
Inclines x 5 sets
Close grip x 4 sets
Skullcrushers x 3 sets
Dead hangs/dips x 3 supersets

Legs and shoulders manana.

[Snook]

Chest and tris. Second day in a row I was the only person in the gym the whole time.
.

Do you feel It’s hard to go really heavy on bench without a spotter? I face that problem a lot since I’m usually alone in my home gym. I sometimes work around heavy sets and do slow eccentrics or pauses about an inch off the chest. Killer pumps.

[icehog3]

Do you feel It’s hard to go really heavy on bench without a spotter? I face that problem a lot since I’m usually alone in my home gym. I sometimes work around heavy sets and do slow eccentrics or pauses about an inch off the chest. Killer pumps.

It's hard in the sense that sometimes I have to rack the bar when I might be able to eek one more rep out. But my heavy now is different than in my 20s and 30s when we would max or do heavy doubles and triples. Heavy now is a set of 6 or so. 43 years of lifting has me done with maxing out on anything.

[Snook]

It's hard in the sense that sometimes I have to rack the bar when I might be able to eek one more rep out. But my heavy now is different than in my 20s and 30s when we would max or do heavy doubles and triples. Heavy now is a set of 6 or so. 43 years of lifting has me done with maxing out on anything.

I agree. I’m 40 and my days of chasing PRs and maxing out are behind me. All I want now is to be fit and look good naked :D

My wife joined me today. Saturday workouts are about the only time we can lift together.
Barbell push press
Incline DB press
Bent-over BB rows
Face pulls
Dynamic plank/push-up combo (wife’s idea and I got slaughtered)
Banded tricep pushdowns

Post workout: eggs and chocolate peanut butter protein shake

[icehog3]

Leo, you are wise for your youthful age. :D

I played competitive hockey for 27 years until about 2 years ago. Now I train for "functional strength". And looking good naked. :r

Short and sweet today. After 2 days alone in the gym, it was a little crowded for the first time and the group wanted to get at legs, so I just trained heavy(ish) and went home.

Squats x 6 sets
Leg press/Reverse hamstring curl x 5 supersets
Quad extensions x 4 sets
Dead hangs

[Chainsaw13]

Keep it up guys. I’m there in spirit. Still no word on when gyms may open. So I’ll keep running.

[icehog3]

Gotta do whatever you can, Bob, and maybe some things heal up as well? :tu

Off day today after 6 in a row. Back for back manana.

[icehog3]

Super volume back day, super short rest between sets.

T-bar rows x 10 sets
Super wide pulldowns x 8 sets
High pulls x 6 sets
Cable rows x 4 sets

ICT comin' up. :ze

[icehog3]

Went to the gym at 11 and it was packed. Went back an hour later and it was almost empty. Live and learn.

Heavy day:

Incline bench x 7 sets
Bench press x 5 sets
Dips x 7 sets
Skullcrushers x 5 sets
Dead hangs

Wheel and shoulders manana :ze

[Chainsaw13]

Are you still going to your buddy’s gym, or did yours open back up?

[Snook]

Kicking ass and taking names, Tom.
I planned for a solid leg and core day but I got a call that interrupted my session and I called it quits. I was able to get 2 warm up sets and 5 heavy sets of back squat. 2 supersets of good mornings / hanging toes to bar and that was it.

[icehog3]

Are you still going to your buddy’s gym, or did yours open back up?

Still at my buddy's place, Bob. By the "phase protocol" in IL, phase 4 is limited gym openings with 10 person capacity. We are only in phase 2, on track to enter phase 3 on the 30th of May. I am guessing my gym won't be open until July at the earliest, and then we'll have to see how they plan on limiting members. :hn

Kicking ass and taking names, Tom.
I planned for a solid leg and core day but I got a call that interrupted my session and I called it quits. I was able to get 2 warm up sets and 5 heavy sets of back squat. 2 supersets of good mornings / hanging toes to bar and that was it.

I hated it when something came up last minute and screwed up my workout, Leo. Hopefully you can get back in there today.

Leg day for me as well, time to caffeinate. :r

[icehog3]

Leg day yesterday....went heavy.

Squats x 8 sets
Hack squats x 6 sets
Hammie curls x 6 sets
Stiff legged deadlifts x 6 sets
Dead hangs

Back today....volume

High pulls/Super wide pulldowns x 5 supersets
Wide pulldowns/high pulls x 3 supersets
Cable rows x 5 sets
Barbell rows x 5 sets
Pulldowns x 1 drop set
High pulls x 1 drop set

[Snook]

Deadlifts
2 warm up sets then 5 x 5 heavy

Did some kettlebell work also. Saving myself for tomorrow for an annual Memorial Day workout with my wife and some friends. It will be brutal.

[icehog3]

What does the Memorial Day workout usually consist of, Leo?

ICF coming up after my caffeine kicks in. :ze

[Snook]

What does the Memorial Day workout usually consist of, Leo?

ICF coming up after my caffeine kicks in. :ze
This will be my 11th year doing this on Memorial Day. It’s become quite the tradition — Get my ass handed to me in the morning, jump in the pool and have BBQ, cigars and beers after. -(P

https://i.postimg.cc/mZ0dg4TR/ED898161-DD81-4-BA6-8-E1-F-A2-A1-AC8-D5074.jpg

[Chainsaw13]

Get after it Leo! Another 4+ mile walk/run this morning. Humidity is up, so I really sweated my ass off.

[icehog3]

I've seen that workout, Leo, another hard working Murph. :D

Bob, good job working up a sweat.

Hit chest heavy yesterday. Legs today, not sure if I will have the gas for shoulders after.

Bench press x 6 sets
Inclines x 5 sets
Declines x 4 sets
Dips x 6 sets

[icehog3]

Got it all in. Volume day.

Front squats x 6 sets
Leg press x 6 sets
Hack squats x 4 sets
Stiff legged deadlifts x 4 sets
Military press x 6 sets
Barbell shrugs x 4 sets
Dead hangs

[Chainsaw13]

Said fook-it. Did the Murph (no, not you Tom). That sucked donkey balls. But glad I did it. Need to break out of the comfort zone every once in a while. Subbed in band lat pulldowns for the pull-ups. No way my shoulders could allow me to do those.

[icehog3]

Good on you for many reasons, Bob! :tu Glad you were able to change it up, regardless of those donkey balls. I knew you didn't do "me", I feel pure as the driven snow. ;) :r

Back day, went heavy. Needed to blow off some steam. Bob and Leo are aware.

Barbell rows x 8 sets
Pulldowns x 5 sets
Cable rows x 4 sets
High pulls x 3 sets
Dead hangs

[icehog3]

Hit the gym early today to try and get it in between calls from my Dad and Stepsister. Picked well, sandwiched the whole thing between calls.

Incline bench x 8 sets
Bench press x 8 sets
Close grips x 6 sets
Skullcrushers x 6 sets
Dead hangs

Hope that things go well so everyone is healthy and I can get in for wheels tomorrow.

[Snook]

My first workout since Murph. Went heavy today. Felt great.
Sumo deadlifts
DB reverse lunges
Hip thrusts
core work
finished with isometric lunge holds

[icehog3]

Sounds brutal, Leo, good on ya!

Took a day off today to take my truck for service. Couldn't take the bike to the gym as I was threatening to pour rain. I'll do wheels tomorrow, and double up with back if I feel antsy.

[icehog3]

Heavy back day

T-bar rows x 6 sets
Barbell rows x 5 sets
Cable rows x 4 sets
High pulls/Wide pulldowns x 2 supersets
Wide pulldowns/High pulls x 2 supersets

Saved wheels for tomorrow. ;)

[Snook]

Upper body attack:
Military press
DB bench press with pause at the bottom
Weighted chin-ups
DB skull crushers
y-w-t isometric holds
pull-aparts
Finished with shoulder shocker DB complex

[icehog3]

Killer, Leo! Those weighted pullups are a biatch. :ze

Alternated legs and chest today. Heavy on both. Thank goodness tomorrow will just be shoulders and arms.

Leg press x 6 sets
Incline bench x 6 sets
Hack squats x 6 sets
Dips x 6 sets
Hammie curls x 4 sets
Close grip bench x 4 sets

[Chainsaw13]

Kinda a full body workout.
10 band hammer curls
10 band lat pulldowns
20 Russian twists, 12lb med ball
10 pushups
10 squats
Made it through seven rounds, minimal rest. Went to exhaustion on last set.
2+ mile run/walk

[icehog3]

Great workout, Bob! :tu

[icehog3]

Seated military x 5 sets
Skullcrushers x 5 sets
Barbell shrugs x 5 sets
Olympic bar curls x 5 sets
Pushdowns x 4 sets
Dumbbell curls x 4 sets
Dead hangs

Tomorrow off :wo

[Chainsaw13]

I think you did enough for today, tomorrow and a bit for me, Tom.

Just a 3.5 mile walk/run this morning. Breaking in a new pair of shoes.

[Snook]

You guys are killing it!
No workouts for me this weekend. Been using my off time to work on landscaping. Did a ****-ton of large rock carries, tilling dirt and digging plant holes though!

[icehog3]

Bob and Leo, you're both getting it in with non-traditional methods. :tu

Going to bask in the laziness today. :D

[icehog3]

Back day. Alternated heavy and volume and got a great lift in. Tomorrow would be chest and legs, but it's going to be 93* with no AC tomorrow, so I think I m ay do wheels on Wednesday. ;)

T-bar rows (heavy) x 6 sets
Barbell rows (volume) x 6 sets
Wide pulldowns (heavy) x 5 sets
High pulls (volume) 3 sets & 1 drop set
Cable rows (heavy) x 2 sets

[Snook]

Legs and core today. As heavy as possible.
Front squats X 5 sets
DB Romanian deadlifts x 4 sets
DB single leg step ups x 4 sets per leg
banded leg curls
Laying leg raises
Russian twists
calf raises

[icehog3]

Nice, Leo! :ze

Are the Romanian deadlifts anything like a Sumo DL?

[icehog3]

Double day, as I need to take my truck in again tomorrow.

Squats x 5 sets
Bench press x 5 sets
Stiff legged deadlifts x 5 sets
Close grip inclines x 5 sets
Quad extensions x 5 sets
Skullcrushers x 3 sets
Pushdowns x 2 sets
Dips x 2 sets

I earned another day off. :lr

[Snook]

Nice, Leo! :ze

Are the Romanian deadlifts anything like a Sumo DL?

Not really. I'd say its in between a traditional and stiff-legged. More isolation of hamstrings and glutes.

Upper body attack today. AHAP.
Bench press
Incline Bench
Bent-over barbell rows
Neutral grip pull ups
face pulls
banded pushdowns
Finished with some rope hammer curls

Post workout meal: 4 eggs, turkey sausage, veggies, milk :noon

[icehog3]

Dang Leo, I had 4 eggs with pepper jack and bacon too, but I didn't earn mine today like you did...nice lift. :tu

[icehog3]

Good back workout today. Hit cables and pulls hard and heavy, then after prefatiguing I hit the T-bars heavy heavy. Great lift.

Wide pulldowns x 5 sets
High pulls x 5 sets
Cable rows x 4 sets
T-bar rows x 4 sets & 1 drop set
Pull ups x 2 sets
Dead hangs

[Chainsaw13]

Nice Tom! :ze

Rumor is gyms here will open after 7/4. No idea on what restrictions, cause I’m sure there’ll be some.

[icehog3]

Nice Tom! :ze

Rumor is gyms here will open after 7/4. No idea on what restrictions, cause I’m sure there’ll be some.

Wish it was sooner for you, Bob.

Still no word on my regular gym opening, but if there are major restrictions, I'll keep lifting where I am at until they ease them.

[icehog3]

Legs and chest and tris, oh my. Apologies to Dorothy.

Leg press (heavy) x 6 sets
Incline bench (volume) x 6 sets
Squats (volume) x 4 sets
Bench press (heavy) x 4 sets
Close grips x 3 sets
Skullcrushers x 3 sets
Dips x 1 set
Dead hangs

New garage door being installed tomorrow, so I think nothing but cardio and core this weekend. Heal up! :D

[icehog3]

I know I got a good back workjout when my chest is totally pumped after the lift.:r

T-bar rows x 6 sets
Wide pulldowns x 5 sets
T-bar rows x 1 set
High pulls x 4 sets
T-bar/Wide pulldowns/High pulls/T-bar x 1 superset

Ground sirloin. tomatoes and avocado for post workout meal.

[Snook]

I know I got a good back workjout when my chest is totally pumped after the lift.:r

T-bar rows x 6 sets
Wide pulldowns x 5 sets
T-bar rows x 1 set
High pulls x 4 sets
T-bar/Wide pulldowns/High pulls/T-bar x 1 superset

Ground sirloin. tomatoes and avocado for post workout meal.

Dude. Working on that back shield huh?

I’m still recovering from the weekend shenanigans. Back at it tomorrow... I hope.

[icehog3]

Dude. Working on that back shield huh?

I’m still recovering from the weekend shenanigans. Back at it tomorrow... I hope.

Leo, at my age, I'm just trying to retain as much muscle and strength as I can. Gittin' old ain't for sissies! :r

[icehog3]

ICT

Bench press x 6 sets
Inclines x 6 sets
Military press x 4 sets
Close grips x 4 sets
Skullcrushers x 4 sets
Dead hangs

Wheels and bis tomorrow

[Chainsaw13]

Man I’m slackin.

[icehog3]

C'mon, Bob, quit slackin' and get crackin'! :ze

[Snook]

Back in the gym today. Humid as hell this morning. Walked away trailing buckets of sweat.
Deadlifts 2 warm-up sets then 5 x 5 AHAP
DB forward/reverse lunges
Back extensions
Toes to bar
farmer's walk with trap bar (forward/reverse)
calf raises

Post workout: eggs, chorizo, potatoes, English muffin, ice cold water

[icehog3]

Those are some seriously punishing leg exercises, Leo. Good on ya!

I'm heading in for wheels in a few.

[icehog3]

Leg press x 8 sets
Walking lunges x 4 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets
Hammie curls x 4 sets

[icehog3]

Back Thursday. Pre-fatigued with some supersets, then dropped the rest between each successive sets of rows.

Wide pulldowns/High pulls x 4 supersets
High pulls/Wide pulldowns x 3 supersets
Barbell rows x 7 sets
Cable rows x 5 sets

[icehog3]

ICF....Low sets 'cause I went a lil heavy. :ze :r

Incline bench x 4 sets
Bench press x 4 sets
Declines x 4 sets
Close grip x 4 sets
Skullcrushers x 4 sets
Dead hangs

[icehog3]

Missed posting leg day Saturday. Actually just did buttloads of squats (phrasing) and hamstring curls to close.

Today. Back day. Heavy day. Good day.

T-bar rows x 8 sets
Cable rows x 4 sets
High pulls x 4 sets
Pulldowns x 4 sets

[icehog3]

ICT and tris. Volume day.

Incline bench x 8 sets
Vertical bench x 6 sets
Close grip x 4 sets
Skullcrushers x 4 sets
Tri extensions x 4 sets
Dead hangs

Wheels and stuff manana. :ze

[billyrayvalentin]

Guess I'll chime in. Even though the gyms are open I'm still working out from home for a while. Limited to a set of adjustable dumbbells, and bench and a pull up bar.

FitNotes Workout - Tuesday 16th June 2020

** Pull Up **
- 8 reps
- 6 reps
- 5 reps
- 5 reps

** Paused Dumbbell Row **
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 8 reps

** Dumbbell Upright Row **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

** Heavy Dumbbell Rear Delt Raise **
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps

Finished with 2 rounds of a seated incline hammer curl standing dumbbell curl superset.

[Chainsaw13]

Nicely done Billy Ray. :tu

[icehog3]

Looking good, Billy Ray. :D

Wheels and shoulders

Front squats x 6 sets
Leg press x 6 sets
Stiff legged deadlifts x 6 sets
Military press x 6 sets
Barbell shrugs x 4 sets

[Snook]

Military press 2 warm up sets then 5 x 6 AHAP
Weighted pull-ups 4 x 6
Decline push up with 2 sec pause at bottom 4 x 12
DB skull crushers
Pull aparts
DB lateral raises

Post workout: 4 egg omelet with portobello mushrooms, onions, peppers, garbanzo beans. Iced coffee

[icehog3]

Good stuff, Leo. :ze

Heading in for back (and bis?) shortly.

[icehog3]

Lotsa cable stuff for back today, needed a break from the super heavy rows after Monday.

Wide pulldowns/High pulls x 4 supersets
High pulls/Wide pulldowns x 2 supersets
Cable rows x 5 sets
Olympic bar rows x 4 sets
High pulls x 2 sets

[icehog3]

Rumors swirling that my regular gym will not reopen when the gyms are allowed to in Illinois. But there have been rumors about it closing many times over the last 20+ years, so I am hoping for the best.

[Chainsaw13]

Rumors swirling that my regular gym will not reopen when the gyms are allowed to in Illinois. But there have been rumors about it closing many times over the last 20+ years, so I am hoping for the best.

Fingers crossed. Still no word on when ours will open.

[icehog3]

Fingers crossed. Still no word on when ours will open.

Hope it's soon for you, Bob.

[Chainsaw13]

Hope it's soon for you, Bob.

Thanks. Unfortunately I think my gym may be a casualty of covid too. Wait and see.

[Chainsaw13]

Fed judge ruled today that gyms here can open on the 25th. I guess we shall see.

[Snook]

It’s been a tough time for gyms. Wishing you guys the best.

[icehog3]

Xsport released a presser saying they are decontaminating (from what?) and will open soon. Hoping mine is still in their mix

[Chainsaw13]

5:45pm appt with my trainer this Thursday. Gym opens noon that day. So pumped.

[icehog3]

Great news, Bob, congrats! :ze :wo

Schedule got jazzed up today, send a text to my buddy seeing if I can forgo the Sunday moratorium one time.

[Snook]

5:45pm appt with my trainer this Thursday. Gym opens noon that day. So pumped.

Awesome! :ze

[icehog3]

Got to have a Sunday Leg Day. Like church for this guy, no blaspheme.

Front squats x 8 sets
Leg press x 6 sets
Hammie curls x 5 sets
Hack squats x 5 sets
Dead hangs

[icehog3]

Back day, another solid lift.

Cable row/High pulls x 5 supersets
V-bar pulldowns x 5 sets
Wide pulldowns/High pulls x 2 supersets
T-bar rows x 9 sets

T-bars started as a volume thing, but I felt stronger each progressive set (crazy at the end of the workout), so ended up being volume AND heavy.

[Snook]

Leg and core day.
Back squat 2 warm-up sets and then 5 x 6-7
Good mornings
DB Reverse lunges
hanging knees to elbows
Various heavy carries 4 x 50ft

I may need a wheelbarrow to get around tomorrow.
Post workout: 4 eggs, assorted veg and some habanero salsa (because apparently I didn't punish myself enough this morning). :r

[icehog3]

Great day, Leo! Hope you have someone to push that wheelbarrow. :r

Heading in for chest and arms shortly.

[icehog3]

Incline bench x 6 sets
Bench press x 4 sets
Dips x 5 sets
Close grips x 4 sets
Skullcrushers x 4 sets
Tri extensions x 3 sets
Olympic bar curls x 5 sets
Dumbbell curls x 3 sets
Dead hangs

Post workout: 1/2 lb. ground sirloin with two slices of habanero cheese and almond butter.

[Chainsaw13]

Nice work, Tom. :ze

Did another 3+ mile power walk. Two more days.

[icehog3]

Nice work, Tom. :ze

Did another 3+ mile power walk. Two more days.

You gotta be getting pumped, Bob! :tu :wo

Illinois gyms will be restricted to 50% capacity Friday if mine actually reopens. I am sure their capacity is LOTS more than generally train at my time, so might be able to get away with getting in some workouts there as well as my "new" gym.

[Snook]

You gotta be getting pumped, Bob! :tu :wo

Illinois gyms will be restricted to 50% capacity Friday if mine actually reopens. I am sure their capacity is LOTS more than generally train at my time, so might be able to get away with getting in some workouts there as well as my "new" gym.

Hey Tom, 50% capacity means 50% chance of finding an open bench! :r

Happy training, fellas. Stay strong.

[icehog3]

Hey Tom, 50% capacity means 50% chance of finding an open bench! :r

Happy training, fellas. Stay strong.

Word! :ze

Leo, how's your training this week?

I am off to hit legs shortly.

[Snook]

Word! :ze

Leo, how's your training this week?

I am off to hit legs shortly.

Training has been phenomenal, tbh. I'm re-visiting some old training notebooks. Going old school with the iron AND the music. Feeling good! :banger

Bench press 2 warm-up sets then 5 x 5-6, followed by a drop set minus 20lbs for max reps.
Neutral grip weighted pull-ups / band pull-aparts 5 supersets
Weighted dips / lateral raises 5 supersets
Finished with EZ bar curls 21's x 2 sets

Post workout: leftover chicken tikka masala and ice cold water

[icehog3]

Great stuff, Leo. :tu

Weighted pullups are a beetch, Man, need to start adding some to them and dips again going forward. The dip set up at my current (Covid) gym is pretty wide though, feels like my sternum wants to split after a while...so I may have to wait for weight 'til I get back in my old gym.

Leg day, volume.

Walking lunges x 4 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets
Reverse hammie curls x 4 sets
Quad extensions x 4 sets
Leg press x 6 sets
Dead hangs

[icehog3]

Back workout.

T-bar rows x 7 sets
Wide pulldowns x 4 sets
Close grip pulldowns x 2 sets
High pulls x 2 sets
High pulls/Close grip pulldowns x 2 supersets
V-bar pullups x 2 sets
Ring pullups x 1 set

Leanest I've been since I got out of the police academy. I am calling it "Covid lean".

https://i.imgur.com/U5g4t4o.jpg

[Chainsaw13]

Holy shite, Tom! Looking great.

So late last night, the governor here got her appeal passed by a panel of three judges to keep gyms closed. Whaa-whaa. <sad face>

[Snook]

Tom, looking jacked! Keep it up man! Gotta stay strong for the COVID apocalypse. :D

Bob, sorry to hear that. Hit up some good ol’ push-ups and squats at home to keep the muscles and joints active.

Took the morning off work. Slept in a little, now drinking a little caffeine fix to hit the gym in a few. Stay strong, gentlemen.

[icehog3]

Thanks Bob and Leo. :)

Bob, that sucks. Now my old gym still has not committed to reopening yet even though IL gyms can open at 50% capacity today. But I am blessed to have my alternative option, I feel bad for you, Brother.

Leo, tear it up with that extra sleep! :ze

I'm off for ICF shortly.