Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

International Chest Friday - Heavy

Bench press x 6 sets
Dips x 8 sets
Close grip inclines x 6 sets
Dead hangs

Off for legs and arms shortly.

[icehog3]

Leg press x 5 sets
Skullcrushers x 5 sets
Olympic bar curls x 5 sets
Hammie curls x 5 sets
Close grips x 5 sets
Dumbbell curls x 5 sets

[Snook]

Kettlebell day

Turkish get-ups. Worked up to sets of 55# and holy shite it had me working every damn muscle in my body. Underrated exercise, IMO.

Also did some single-arm swings, single-arm clean & jerks, and finished with a set of 100 Russian swings to end my punishment.

[icehog3]

Good stuff, Leo!

Is this at a gym or at home?

[Chainsaw13]

Had to look up a Turkish get up. I’ve seen em before, but never have done them. I can see that being a killer.

[icehog3]

Pretty much confirmed that my old gym location is not going to reopen. My buddies from there who have been training with me at our current place are out looking at new options. I'll likely keep my membership at the current gym and join wherever they all go as my second option.

[icehog3]

Off day. :wo

[Snook]

Good stuff, Leo!

Is this at a gym or at home?

Home gym. My wife and I started investing in equipment 8 years ago when our first daughter was born. We had a hard time coordinating gym schedules around work and taking care of our daughter, so we slowly built a garage gym. Then a couple years ago we bought an older home on the outskirts of town. It had a separate building on the property that was used for woodworking. We converted that into our new gym. It has proven valuable during this time.

[Havanaaddict]

Backyard gym:
3000 Rake drags (on the F*cking aggressive Japanese honeysuckle climbing vines)
100 Lop's on the sago palm
200 waist bends picking up all the clippings and vines

I would have taken a pic of my physique, but I didn't what to make Tom jelly:r

[icehog3]

Home gym. My wife and I started investing in equipment 8 years ago when our first daughter was born. We had a hard time coordinating gym schedules around work and taking care of our daughter, so we slowly built a garage gym. Then a couple years ago we bought an older home on the outskirts of town. It had a separate building on the property that was used for woodworking. We converted that into our new gym. It has proven valuable during this time.


Leo, that's super cool. Would you feel comfortable sharing a picture?


Backyard gym:
3000 Rake drags (on the F*cking aggressive Japanese honeysuckle climbing vines)
100 Lop's on the sago palm
200 waist bends picking up all the clippings and vines

I would have taken a pic of my physique, but I didn't what to make Tom horny:r

A real Pearl Harbor moment for you. I fixed the last part for you. :r

[icehog3]

Back day. Heavy on the T-bars, volume on the rest.

T-bar rows x 8 sets
Super wide pulldowns x 6 sets
High pulls x 4 sets
Cable rows x 4 sets
Olympic bar rows x 4 sets
Dead hangs

[icehog3]

Chest and Tris. Volume day.

Incline bench x 6 sets
Bench press x 5 sets
Close grip bench x 4 sets
Skullcrushers x 4 sets
Extensions x 3 sets
Dead hangs

Saved some gas for legs tomorrow.

[Snook]

Leo, that's super cool. Would you feel comfortable sharing a picture?


https://i.postimg.cc/PqkRHdvy/24-D22-AB0-88-B8-4-C14-8759-4076-E62-C41-E1.jpg
This is our chapel.

Military press 2 warm up sets then 5 x 6-7
Weighted pull-ups 5 x 5
Landmine rows 4 x 10
DB skull crushers 4 x 12
Ab wheels 4 x 15
Rope hammer curls 2 x max reps

Post workout: potato, eggs, smoked sausage; chipotle salsa and iced water:dr

[icehog3]

Very cool, Leo! :tu

[icehog3]

Back and bis. Heavy, heavy and heavy.

Olympic bar rows x 6 sets
High pulls x 3 sets
Superwide pulldowns x 3 sets
Cable rows x 3 sets
Olympic bar curls x 6 sets
Dumbbell curls x 2 sets

Trying out LA Fitness for push day tomorrow on the free pass they gave me yesterday.

[icehog3]

Chest and Tris day testing out LA Fitness. Made it a volume day to test out the equipment, and just basically kept it short as the angles were all different, so imma be sore. :r

Incline bench x 3 sets
30* inclines x 3 sets
Flyes x 4 sets
Declines x 3 sets
Vertical bench x 2 sets
French curls x 4 sets
Tricep extensions x 3 sets

[Chainsaw13]

Big change, going from your old gym to an LA Fitness? Lots of hotties in spandex?

[icehog3]

Big change, going from your old gym to an LA Fitness? Lots of hotties in spandex?

Big changes yes...it's cleaner, more spread out, more equipment. Only thing missing is my gym buds, and I think some might follow me there, It's mostly early mid 20s people there, and some pretty girls for sure. If only I was 10 years older. :r

Of course it's not as "hard core" as I am used to, which just means that I'm stronger than all the 25 year old guys there. ;) :lr

[icehog3]

Back day today though it was supposed to be a day off. Needed to blow off some steam from some bad news this weekend, so played it smart. Knew my strength and focus might be off, so had a volume day until the end when I did a few heavy sets. Feel much better than I have all weekend. :tu

Wide pulldown/High pulls x 5 supersets
High pulls x 2 sets & 1 drop set
Cable rows x 4 sets
Barbell rows x 4 sets
Dead hangs x 4

[Chainsaw13]

Glad to hear some iron therapy helped you out, Tom. Still no word on when gyms here are going to open. Talked with my trainer. He’s nearly got his garage gym setup. Just a few more pieces. Can’t wait. :ze

[icehog3]

Glad to hear some iron therapy helped you out, Tom. Still no word on when gyms here are going to open. Talked with my trainer. He’s nearly got his garage gym setup. Just a few more pieces. Can’t wait. :ze

Nothing cures like iron. Brother. :tu

That sounds like a good option, Bob. Looking forward to hearing about it or seeing a pic if you take one.

[icehog3]

ICM, that's the ticket. Went to the LA Fitness as my guest pass expires tonight.

Bench x 4 sets
Declines x 4 sets
Flyes x 4 sets
Vertical bench x 4 sets

Legs and arms tomorrow, then imma take Wednesday off. Lawn needs mowing. :r

[icehog3]

Leg press x 6 sets
Front squats x 4 sets
Hack squats x 2 sets
Hammie curls x 4 sets
Olympic bar curls x 6 sets
Skullcrushers x 6 sets
Cambered bar curls x 4 sets
Tricep extensions x 4 sets
Concentration curls x 2 sets
Close grips x 2 sets

Good thing I moved quick, I'm looking at can't imagine that many sets was a really smart move on a 96* day. :lr

[Snook]

Bench press 2 warm up sets then 5 x 5
Weighted chin-ups 4 x 5-6
Incline DB press 4 x 8 / pull aparts 4 x 20 supersets
Dead stop DB lateral raises 4 x 10
Decline push ups w weighted vest 3 x max reps
Finished with heavy jump rope 1 x 200

[mosesbotbol]

My gym opened up for the first time on Monday. Went there yesterday and it was sad. With all the rules and precautions; working out wasn't so fun. Had to go really light as it's been since early March. I don't want to start again with my trainer until things are more normal.

Wearing the mask was difficult with the weights.

[icehog3]

Moses, glad you got to get back at it even if it's not ideal yet. :tu

Great workout, Leo. :tu

Today was an off day. Back for back when I go back tomorrow. ;)

[icehog3]

Tweaked my back a bit doing legs on Tuesday, so I did an all cable back day. Hoping it's fine by Monday so I can hit the rows heavy.

Pulldowns/High pulls x 5 supersets
High pulls x 2 sets
High pulls/Pulldowns x 2 supersets
Cable rows x 4 sets
Cambered bar curls x 5 sets
Dumbbell curls x 1 set

[Snook]

Tom, hope you recover quickly. Hit me up in the PM if you need some mobility/stretching drills. I have some good ones.
Today was just traditional deadlifts for me. 2 warm up sets and then 5 x 5-6 AHAP. It was a busy day, so I’ll take what I can get. The wife wants to do an early “session” together tomorrow. I’m hoping she means a horizontal warm-up first. :r

[icehog3]

Here's to the "warm-up session", Leo. :xxx :r

The deadlifts sound killer.:tu

Appreciate the offer too (and may take you up on it another time), back is much better this morning. This is semi-typical for me, little back tweaks that usually go away with just routine stretching in 2-3 days tops.

International Chest Friday here, I'll wait until tomorrow to tackle legs again.

[icehog3]

Push day. Back feels a lot better already.

Incline bench x 8 sets
Dips x 8 sets
Military press x 6 sets
Shrugs x 4 sets
Skullcrushers x 4 sets
Pushdowns x 3 sets
Dead hangs x 2

[Chainsaw13]

So I haven’t done crap in a few weeks. That pressure in my chest wouldn’t go away. I saw my doc last week and he thinks it’s something gastrointestinal. Advised me to try Pepcid. Been on it a few days now. Big difference. It’s still there, but going away. I have a couple tests this week to hopefully find out what it is. But I’m hoping to at least get back to walking again soon.

[icehog3]

I hope that maybe the Pepcid will solve your problem. I have to do a stretch of similar OTC medicine maybe every 18 months when the issues become both more frequent and more severe. 4-6 weeks on the meds and I usually don't have any issues for at least a year and a half. I know yours could be different, Bob, but I'm hoping for an easy fix for you.

Legs on deck. :ze

[icehog3]

This weekend:

Legs
Leg press x 8 sets
Hamstring curls x 4 sets
Hack squats x 6 sets
Quad extensions x 4 sets

Back (still doesn't feel ready for heavy rows, went all cables)
Cable row/Superwide pulldowns x 3 supersets
Superwide pulldowns/Cable rows x 3 supersets
High pulls x 3 sets
High pulls/Superwide pulldowns x 1 superset
High pulls x 1 drop set
High pulls/Cable rows x 1 superset
Dead hangs x 3

[icehog3]

ICSTT

Bench press x 8 sets
Military press x 7 sets
Close grips x 6 sets
Skullcrushers x 5 sets
Dead hangs

[icehog3]

Front squats x 5 sets
Leg press x 5 sets
Reverse hammie curls x 5 sets
Hack squats x 5 sets
Quad extensions x 5 sets
Dead hangs

[Snook]

Back Squats 2 warm up sets then 5 x 5-6 AHAP
Single-leg DB step-ups 4 x 20
Single-leg DB deadlifts 4 x 16
Hanging leg raises 4 x 15
Back extensions 4 x 20

Post workout: eggs, bagel with cream cheese, coffee

[icehog3]

Sounds like some interesting dumbbell work there, Leo. :tu

Back day for Bonzo. Wanna row heavy, we'll see how sturdy the foundation is after yesterday's legfest.

[icehog3]

Went super high reps and dropped my rest time every set for rows and pulls, then did a few heavy cable sets ala Mike Mentzer to finish.

Olympic bar rows x 7 sets
T-bar rows x 6 sets
High pulls x 6 sets
Superwide pulldowns x 2 sets
Cable rows x 2 sets

[icehog3]

Friday feet:

Leg press x 8 sets
Hack squats x 4 sets
Walking lunges x 3 sets
Hammie curls x 6 sets
Quad extensions x 4 sets

ICS:

Incline bench x 8 sets
Bench press x 6 sets
Military press x 6 sets
Skullcrushers x 4 sets
Tri Extensions x 2 sets

Dead hangs both days

[Chainsaw13]

Talked to my trainer today. He’s just waiting on some plates, and his garage gym will be open. :wo

[icehog3]

Hope the plates come soon, Bob.

Off day for me. Looks like rather than joining LA Fitness to augment my options, I am going to use one of my old club's other locations until my membership ends, then explore other options. Makes sense financially.

[icehog3]

Checked out another location of my old gym after the workout at my interim place. About 2-3 miles further from the house. They should honor my membership at least through February, otherwise I'll act like I work for the post office. ;)

Back day

T-bar rows x 7 sets
Neutral grip pulldowns x 6 sets
Olympic bar rows x 5 sets
High pulls x 4 sets*
Cable rows x 3 sets**

* - last two sets supersetted with superwide pulldowns
**-last set supersetted with superwide pulldowns

[icehog3]

Went to the different gym today. It was pretty packed. :hn I worked around and did what I could, and with very little rest. Hoping this isn't typical for this time of day there. Did see 4 people I know from my old gym there.

Decline bench x 4 sets
Incline bench x 4 sets
Flyes x 4 sets
Bench press x 4 sets
Dips x 2 sets
Skullcrushers x 4 sets
Tri extensions x 2 sets

[icehog3]

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

Legs are noodles. :lr

[icehog3]

Back day, blasted through in no time flat.

Olympic bar rows x 7 sets
Superwide pulldowns x 6 sets
Cable rows x 3 sets
Cable rows/OB rows x 2 supersets
Dead hangs - wide neutral grip, narrow overhand grip, rings

[Snook]

Hitting it hard, Tom.

Sumo deadlifts 2 warm-up sets then 5 x 5 AHAP
DB walking lunges 4 x 20
Hanging toes to bar 4 x 15
Farmer's carry 4 x 40m

My forearms are fried. hopefully I can still hold a stogie later today.

[icehog3]

Awesome lift, Leo. Keep rockin'! :banger: :ze

[Chainsaw13]

Definitely a nice workout, Leo. What does AHAP mean?

[icehog3]

Definitely a nice workout, Leo. What does AHAP mean?

May a hazard a guess of "As heavy as possible"? :D

[Snook]

May a hazard a guess of "As heavy as possible"? :D

That's correct. If I go AHAP, I usually load the most weight that I know I can do with 100% flawless technique and perhaps adjust the load with small "change" plates as I go. Whereas if I work up to a 5-rep max, I'm loading in larger increments and go balls to the wall. Max reps require a lot of mental/physical preparation and can drain the central nervous system. I haven't been at that level of preparation in a while.

[icehog3]

I rarely go with sets of less than 6 reps, but at my age, maxing out offers more potential problems than potential progress.

[Chainsaw13]

Ok, I thought so too Leo.

[icehog3]

Off day, had a funeral at 11 AM. Back at it tomorrow.

[icehog3]

Back today, legs (and maybe breasts) tomorrow.

T-bar rows (heavy) x 8 sets
Olympic bar rows (reps) x 6 sets
High pulls x 2 sets and 2 drop sets
Narrow grip pulldowns x 2 sets
Superwide pulldowns x 2 drop sets
Cable rows x 2 sets
Dead hangs

[icehog3]

ICT

Bench press x 8 sets
Dips x 6 sets
Seated military press x 6 sets
Close grips x 4 sets
Skullcrushers x 4 sets
Dead hangs

Wheels tomorrow

[Chainsaw13]

No weights yet, but did get off my lazy bum and went for a walk/run. Sweating my gnads off. :D Finally felt well enough from all my little issues to hit the pavement.

[icehog3]

Gotta just feel good to do something, Bob. Hope you can keep it rollin'. :tu

Legs yesterday, volume day:

Leg press x 12 sets
Hammie curls x 6 sets
Hack squats x 6 sets
Dead hangs

Back today.

[icehog3]

Heavy day.

Olympic bar rows x 7 sets
Overhand grip pulldowns x 3 sets
Close grip pulldowns x 3 sets
High pulls/Superwide pulldowns x 3 supersets
High pulls/Superwide pulldowns/Olympic bar rows x 1 giant set

[icehog3]

Heavy push day.

Incline bench x 7 sets
Declines x 4 sets
Military press x 6 sets
Close grips x 4 sets
Skullcrushers x 4 sets

Legs and traps and bis tomorrow.

[icehog3]

And the legs get the volume this time around.

Squats x 5 sets
Leg press x 5 sets
Front squats x 5 sets
Walking lunges x 4 sets
Reverse hammie curls x 4 sets
Quad extensions x 3 sets

[Chainsaw13]

And the legs get the volume this time around.

Squats x 5 sets
Leg press x 5 sets
Front squats x 5 sets
Walking lunges x 4 sets
Reverse hammie curls x 4 sets
Quad extensions x 3 sets

:ze

[Snook]

Whats up, gents. Took some time out of the gym last week due to post-hurricane clean up. Trimmed fallen branches and uprooted trees, took apart broken fences, cleaned up landscaping. It was a mess and I was exhausted.

Today I hit the gym again:
Front squats 2 warm up sets then 5 x 5-6
DB Romanian deadlifts 4 x 12
DB split squats 4 x 8 per leg
Hollow rocks 4 x 25
Russian twists 4 x 30
calf raises

Felt good to get back at it!

[icehog3]

Good stuff, Leo, although I'll bet that clean-up was a workout in and of itself. :eek:

Did heavy rows the last 2 back days, so did a cable day to change it up.

Super wide pulldowns/High pulls x 5 supersets
High pulls/Super wide pulldowns x 2 supersets
Cable rows x 6 sets
High pulls/Super wide pulldowns x 2 supersets
Dead hangs

[icehog3]

All over the place today at the newer gym.

Incline bench x 6 sets
Flyes x 5 sets
Military press x 5 sets
Preacher curls x 5 sets
Pushdowns x 5 sets
Dead hangs

[icehog3]

Heavy leg day yesterday

Squats x 6 sets
Leg press x 6 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets
Quad extensions x 4 sets

Back today.

[icehog3]

Went ahead and did another cable day for back, but this time heavy. My legs didn't feel like rowing after yesterday's torture, I'll hit rows heavy Sunday or Monday.

Superwide pulldowns x 6 sets
Cable rows x 6 sets
High pulls x 6 sets
Dead hangs (rings and bar)

[Chainsaw13]

Man, I miss the gym. Hard to get much in right now with the new job.

[icehog3]

Hope you can get a balance soon, Bob.

[icehog3]

Trained at a ‘new to me” location of my previous (closed) gym. Had some decent stuff, I’ll probably train there a couple days a week going forward.

Bench press x 5 sets
Seated military x 5 sets
Flyes x 4 sets
Rear delt flyes x 4 sets
Decline bench x 5 sets
Barbell shrugs x 4 sets

Legs and arms manana.

[icehog3]

Front squats x 6 sets
Reverse hamstring curls x 5 sets
One legged leg press x 5 sets
Cambered bar curls x 5 sets
Preacher curls x 4 sets
Skullcrushers x 5 sets
French press x 4 sets

Tomorrow will be a much needed off day. ;)

[Chainsaw13]

Running further/faster every time out.

[icehog3]

Running further/faster every time out.

Keep it up, Brother! :tu

[icehog3]

Back day...hit the T-bars heavy heavy heavy.

T-bar rows x 7 sets
Wide pulldowns x 5 sets
High pulls x 4 sets
Cable rows x 3 sets
Dead hangs

[icehog3]

Slacked putting down my sets for Push Day Tuesday and Leg Day Wednesday. Both volume days. Back Day again.

[icehog3]

Different gym, different equipment and angles

Heavy back day

Barbell rows x 6 sets
T-bar rows x 5 sets
Rear delt flyes x 4 sets*
Cable rows x 4 sets*

Last set drop set *

[icehog3]

Flyes x 6 sets
Incline bench x 6 sets
Vertical bench x 4 sets
Skullcrushers x 5 sets
Tri extensions x 3 sets
Dead hangs

[Brian D.]

"Skullcrushers x 5 sets"? Wait a minute. Those sound more like beverages at Shack!

I.knew.it. Dang! :D

[icehog3]

"Skullcrushers x 5 sets"? Wait a minute. Those sound more like beverages at Shack!

I.knew.it. Dang! :D

We wanted to tell you, Brian, but Hugh said keep it on the downlow. -(P

[icehog3]

Leg day was fun.

Squats x 8 sets
Leg press x 8 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets
Dead hangs

Off yesterday....Back and bis today.

[icehog3]

Barbell rows x 6 sets
Supported T-bar rows x 5 sets
Rear Delt Flyes x 4 sets*
Pulldowns x 5 sets**
Preacher curls x 5 sets
Cambered bar curls x 4 sets*

* = each drop set at end

[icehog3]

Bench press x 7 sets
Military press x 6 sets
Decline press x 5 sets
Two grip flyes x 4 sets
French press x 4 sets
Tricep extensions x 4 sets

[icehog3]

Leg press x 10 sets
Quad extensions/Hammie curls x 5 supersets
Still legged deadlifts x 3 sets
Hack squats x 3 sets
Dead hangs

[icehog3]

Rowed heavy the last 2 back days so I did mostly cables and supersets today. Crazy pump.

Wide pulldowns/High pulls x 5 supersets
High pulls/Wide pulldowns x 3 supersets
Barbell rows/Cable rows x 5 supersets
Barbell rows/Wide pulldowns/High pulls/Cable rows x 1 giant set
Pull-ups x 2 sets

[icehog3]

Incline bench x 6 sets
Flyes x 5 sets
Decline bench x 5 sets
Seated military press x 5 sets
Barbell shrugs x 4 sets
Skullcrushers x 4 sets

Legs and bis tomorrow.

[icehog3]

Volume day for legs, all cables to give my knees a day.

Reverse hammie curls/Quad extensions x 12 supersets
Rear delt flyes x 4 sets
Military press x 4 sets
Cambered bar curls x 5 sets
Preacher curls x 4 sets

Off day manana.

[Chainsaw13]

The gym in my hotel is open. Gonna bring some work out clothes when I get a weekend trip home. Been doing push-ups to do something.

[icehog3]

I'm sure it will feel good to get a little iron in, Bob. :tu :D

Heading in for back today. 95* here. I'm gonna get wet. :r

[icehog3]

Heavy day. Have I mentioned that my heavy days now are not my heavy days of a couple years ago? :r Still heavier than most of the kids at the gyms, just not 2018 heavy. :D

T-bar rows x 7 sets
High pulls x 5 sets
Cable rows x 5 sets (last 2 drop sets)
Wide pulldowns 5 sets (last 2 drop sets)
Wide pulldown/High pulls x 1 superset
Dead Hangs

[icehog3]

Push day, heavy and short. (For me :r)

Incline bench x 4 sets
Bench press x 4 sets*
Military press x 5 sets
Skullcrushers x 4 sets
Tri extensions x 3 sets

* Last set a drop set

[Chainsaw13]

Headed home this weekend. Coming back with some workout clothes. Hotel gym, so nothing major as far as weights. But then I haven’t lifted pretty much anything in months so who knows what I’ll be able to handle. IDC, just as long as I can lift again.

[icehog3]

Happy for you, Bob! Probably don't need anything major the first couple weeks anyway? :tu :ze

Legs and bis today. 97* out, Wheeeeeeeee. :r

[icehog3]

Squats x 8 sets
Stiff legged deadlifts x 6 sets
Hammie curls x 4 sets
Olympic bar curls x 5 sets
Dumbbell curls x 3 sets

[icehog3]

Bent over rows x 8 sets
High pulls/Wide pulldowns x 4 supersets
High pulls/Narrow pulldowns x 2 supersets
T-bar rows x 6 sets
Cable rows x 4 sets

[mosesbotbol]

First workout with the trainer. She really kicked my ass and all the Covid steps she has to take make the routine a bit of a joke. Consolidating which machines and dumbbells to keep the cleaning down to a minimum. Tough to be a trainer during Covid.

Been biking about 100 miles a week, but the step up's with 15 lb a hand really hit some leg areas untouched by biking. Hurting two days later! Never mind the chest.

Going with her once a week and hope to get one workout a week on my own.

[icehog3]

Good stuff, Moses, keep up the efforts! :tu :ze

[mosesbotbol]

Good stuff, Moses, keep up the efforts! :tu :ze

I am more excited about the biking. Picked up a new bicycle this season that just rocks!

[icehog3]

Enjoy the two wheels, Moses. :tu

Short and heavy toda, saving some gas for legs and arms tomorrow.

Incline bench x 6 sets
Vertical bench x 4 sets
Decline bench x 4 sets
Flyes x 4 sets
Cable crossovers x 2 sets

[icehog3]

Leg press x 6 sets
Front squats x 6 sets
Hammie curls x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
Tricep dips x 4 sets

[icehog3]

Hadn't done a volume day for back lately. Kept reps above 18 a set and minimal rest.

T-bar rows x 6 sets
Superwide pulldowns x 5 sets
Cable rows/High pulls x 3 supersets
Cambered bar curls x 4 sets
Olympic bar curls x 4 sets
Dumbbell curls x 2 sets
Dead hangs

[mosesbotbol]

2nd workout with trainer. Not as hurting after as the first! Sucks going to the gym with masks and mandates.

[icehog3]

My gyms are only requiring masks upon entry and exit. But there's lots of distancing. Glad your trainer experience is going well, Moses.

[icehog3]

Bench press x 6 sets
Decline press x 5 sets
Flyes x 4 sets
Hammer Strength inclines x 4 sets
Military press x 5 sets
Close grips x 4 sets
Skullcrushers x 4 sets
Dead hangs

[icehog3]

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

[mosesbotbol]

My gyms are only requiring masks upon entry and exit. But there's lots of distancing. Glad your trainer experience is going well, Moses.

Some people at my gym will & have complained to town health officials if someone pulls down their mask while working out or is within 14' of each other while working out. The live for being a tattle tale and wanting others to suffer. Happened more than once at my gym. At least the inspectors have said the gym is compliant.

Sad, but that's the mentality here in the Commonwealth.

[icehog3]

Yeah, that guy would get a pillow party at my gym.

[icehog3]

Back day. I smoked it, so I'll throw in bis tomorrow.

Barbell rows x 6 sets
Chest supported T-bar rows x 6 sets
Wide grip cable rows x 3 sets
High pulls x 3 sets
Cable rows x 3 sets
Wide pulldowns x 3 sets

[Chainsaw13]

The wait is over! Gyms open in Michigan on the 9th.

Used the hotel gyms here. Went light, lots of reps (probably a bad idea after the long my hiatus). Dumbbells for everything.

Flat bench x3
Incline bench x3
30% incline x3
Seated at overhead press x2

Felt my shoulders not liking all the sudden work. So ended it there.

[icehog3]

Happy to hear your gyms are opening, Bob! :tu

[icehog3]

Incline bench x 7 sets
Hammer Strength Inclines x 4 sets
Vertical bench x 4 sets
Flyes x 4 sets
Preacher curls x 4 sets
Hammer curls x 3 sets
Skullcrushers x 4 sets
Tricep pushdowns x 3 sets

[Chainsaw13]

One arm rows x4
Lat pullover /hammer curl superset x3
L raises x3
Skull crushers x3

[icehog3]

Getting back in the groove, Bob! :tu

Legs and delts on deck.

[Chainsaw13]

Yea, starting off slow so not as to kill myself.

[icehog3]

Wise man, Bob, wise man. :tu

Front squats x 6 sets
Stiff legged dead lifts x 6 sets
Hack squats x 4 sets
Quad extensions x 4 sets

Seated military x 5 sets
Barbell shrugs x 5 sets

[icehog3]

Barbell rows x 6 sets
Rear delt flyes x 5 sets
One arm rows x 5 sets
Cable rows x 4 sets
Preacher curls x 4 sets*
Cambered bar curls x 5 sets*

* = last set drop set

[icehog3]

Incline bench x 6 sets
Flyes x 5 sets (1 drop set)
Declines x 5 sets (1 drop, set)
HammerStrength inclines x 2 sets
Crossovers x 3 sets
Declines/Crossovers x 2 supersets
Skullcrushers x 5 sets
French curls x 4 sets (1 drop set)

[Chainsaw13]

ICM here too.

Flat bench x4
Incline bench x4
30° incline x4
Fly/close grip press x3
Cross body curls x3
21’s x3

[mosesbotbol]

Yea, starting off slow so not as to kill myself.

First workout is going to be a killer; no avoiding that one. Advil.

[Snook]

Yea, starting off slow so not as to kill myself.

Good to see you're back in the gym, Bob. Ease back into it. Good luck!

Squat day today. Back squats 2 warm up sets then 5 x 8. I used a hip circle band to really activate the glutes and work on my technique. I'm starting a new program next week, so this week will be focusing on technique and cleaning up my diet.
Train hard and stay strong, fellas!

[icehog3]

Good stuff Guys! :bx

Heading in for legs and delts shortly. :ze

[icehog3]

Volume day for back, second to last workout before my first 3-4 day break of the year.

Wide pulldowns/Close grip cable rows x 5 supersets
High pulls/Barbell rows x 4 supersets
Barbell rows x 2 sets (1 drop set)
Barbell rows/Cable rows x 1 superset (1 drop set)

[icehog3]

Good last workout until Monday or Tuesday.

Leg press x 5 sets
Hammie curls x 5 sets
Bench press x 5 sets
Military press x 5 sets
Barbell curls x 5 sets
Skullcrushers x 5 sets
Flyes x 5 sets
Rear delt flyes x 3 sets

[icehog3]

Taking one more day off today. I usually get five or six breaks of 4-5 days from the gym every April-October, but this is my first since last October. We shall see how it benefitted or didn't benefit me tomorrow. ;)

[icehog3]

"Eased" back into it with a heavy day, though saved most of the rowing for Friday.

Super wide pulldowns x 7 sets
Cable rows x 5 sets
High pulls x 5 sets
Olympic bar rows x 3 sets

[icehog3]

Juist did breasts today, I'll try and hit arms with legs tomorrow if I have any gas left after wheels.

Incline bench x 6 sets
Decline bench x 4 sets
Vertical bench x 4 sets (last set drop set)
Flyes x 4 sets (last set drop set)

[Chainsaw13]

Home stretch of the build, so little time to hit the gym. Once I get home I’ll be back at it.

[icehog3]

We'll keep 'em warm for you, Bob. Light at the end of the tunnel.

Leg day on deck, quads don't fail me now. :r

[icehog3]

Squats x 8 sets
Leg press x 6 sets
Reverse hammie curls x 4 sets
Hack squats x 4 sets
Quad extensions x 4 sets

No gas for arms. :(

[icehog3]

Crushed back. Heavy.

T-bar rows x 8 sets
Super wide pulldowns x 6 sets
Cable rows x 4 sets
High pulls x 4 sets
Olympic bar rows x 4 sets
Dead hangs between sets

Grip strength was almost nil by the time I finished.

[icehog3]

Bench press x 5 sets
Seated military press x 4 sets
HammerStrength incline x 4 sets
Vertical bench x 4 sets
Rear delt flyes x 4 sets
Flyes x 4 sets
Decline bench x 4 sets
Skullcrushers x 3 sets
Tricep extensions x 3 sets

[icehog3]

Leg day Sunday, did an "alternative" workout.

Back today.

Super wide pulldowns x 7 sets
Cable rows x 5 sets
Olympic bar rows x 7 sets
High pulls x 5 sets
Dead hangs between sets

[icehog3]

Incline bench x 5 sets
Decline bench x 5 sets
Vertical bench x 4 sets
Flyes x 3 sets (last set drop set)
Flyes drop set / HammerStrength incline giant set x 1
HammerStrength inclines x 3 sets (last set drop set)
Vertical bench x 1 drop set

Legs and arms tomorrow. :ze

[icehog3]

Squats x 10 sets
Close grips x 5 sets
Skullcrushers x 4 sets
Preacher curls x 5 sets
Arnold curls x 4 sets

[icehog3]

Back day after an off day yesterday.

Pullups x 4 sets
Wide pulldowns x 5 sets
Cable rows x 5 sets
T-bar rows x 5 sets
High pulls x 5 sets
Dead hangs

[icehog3]

Bench press x 5 sets
Flyes x 4 sets
Decline bench x 4 sets
Arnold press x 4 sets (1 drop set)
Close grips x 4 sets (1 drop set)
Skullcrushers x 4 sets (1 drop set)
Barbell curls x 6 sets (1 drop set)

Delts with wheels tomorrow.

[icehog3]

Last two:

Leg press x 8 sets
Stiff legged deadlifts x 6 sets
Military press x 6 sets
Barbell shrugs x 6 sets

Barbell rows x 7 sets
Cable rows x 5 sets
Narrow neutral grip rows x 6 sets
Preacher curls x 5 sets (last set drop set)
Cambered bar curls x 4 sets (last set drop set)
Dumbbell curls x 3 sets (last set drop set)

[icehog3]

ICT - heavy day

Incline bench x 5 sets
Bench press x 5 sets
Weighted dips x 5 sets
Close grips x 4 sets
Skullcrushers x 3 sets
Tricep extensions x 2 sets

[Chainsaw13]

Ugh, back home but still working a lot. Hopefully this weekend I can get back with my trainer.

[icehog3]

Fingers crossed, Bob! :tu

[The camaro show]

Last two:

Leg press x 8 sets
Stiff legged deadlifts x 6 sets
Military press x 6 sets
Barbell shrugs x 6 sets

Barbell rows x 7 sets
Cable rows x 5 sets
Narrow neutral grip rows x 6 sets
Preacher curls x 5 sets (last set drop set)
Cambered bar curls x 4 sets (last set drop set)
Dumbbell curls x 3 sets (last set drop set)
Tom how much do you leg press?

[icehog3]

Tom how much do you leg press?

Depends on the press, Chayse, I use 5 different ones between 3 gyms. I go over 900 pounds on the plate loaded sled, but only if I can keep reps above 8.

[icehog3]

Squats x 6 sets
Front squats x 4 sets
Hack squats x 4 sets
Stiff legged deadlifts x 4 sets
Reverse hammie curls x 4 sets
Quad extensions x 4 sets

[icehog3]

T-bar rows x 7 sets
Super wide pulldowns x 6 sets
High pulls x 5 sets
Cable rows x 5 sets
Barbell rows x 4 sets
Dead hangs

[icehog3]

Last couple workouts:

Squats x 8 sets
Stiff legged deadlifts x 6 sets
Quad extensions x 6 sets
Leg press (volume) x 8 sets

Incline bench x 5 sets
Decline bench x 5 sets
Flyes x 5 sets
Seated military press x 5 sets
Shrugs x 5 sets
Preacher curls x 5 sets
Skullcrushers x 5 sets

[icehog3]

Back day....heavy T-bars.

T-bar rows x 7 sets
Cable rows x 6 sets
High pulls x 5 sets
Narrow grip pulldowns x 4 sets
Dead hangs x 3

[icehog3]

Bench press x 5 sets
30* inclines x 4 sets
30* incline/Bench press x 1 superset
Dips x 4 sets
Dips/Bench press x 1 superset
Close grips x 4 sets
Skullcrushers x 4 sets
Dead hangs

[icehog3]

Volume day. Literally hundreds of reps. I can barely bend my arms now. :r

Bent over rows x 8 sets
Cable rows x 6 sets, 1 drop set
Dumbbell curls x 6 sets, 1 drop sets
Preacher curls x 6 sets, 1 drop set

[Chainsaw13]

I miss this thread. Need to quit making excuses.

[icehog3]

We kept the light on for you, Bob, now you just need to do something post worthy! Get it, Brother! :ze :tu

[icehog3]

ICF

Incline bench x 7 sets
Flyes x 5 sets (1 drop set)
HammerStrength inclines x 5 sets (1 drop set)
Close grip vertical bench x 5 sets (1 drop set)
Skullcrushers x 5 sets

[icehog3]

Super wide pulldowns x 7 sets
Incline bench x 7 sets
Cable rows x 5 sets
Military press x 5 sets
High pulls x 4 sets
High pulls/Cable rows x 1 superset
Dips x 4 sets
Dips/Cable rows x 1 superset

[icehog3]

C'mon Bob, Huy, geRRy, Joey, Moses, somebody get in here with me. :lr

Seated military press x 6 sets
Rear delt flyes x 5 sets
Preacher curls x 5 sets
Barbell curls x 5 sets
Skullcrushers x 4 sets
Triceps push downs x 4 sets

Wheels tomorrow. :ze

[Chainsaw13]

Gonna be a while. Back to KC for me, for and extended stay. I’ll try to get in some something at the apartment fitness center.

[icehog3]

How long in KC this time, Bob?

[Snook]

Hey guys. It's been a while but I've still been active in the gym.
Yesterday I did some deadlifts and attached some bands to the barbell. Holy shite that was an incredible workout. My entire posterior chain is sore today.
This morning:
Military press using neutral grip on a swiss bar 5 x 8
DB incline press with 5-sec negatives 4 x 10
Face pulls 4 x 15
Dead hangs 4 x :30
Finished with this little superset:
1a) chin-ups with 5 second lowering phase 8-6-4-2
1b) EZ bar bicep curls 4-6-8-10

Bob if you need a workout program for your apartment gym just let me know. I can whip something together for you.

[icehog3]

Good to "see" you Leo, and that you're still kickin' butt in the gym. :ze

[icehog3]

https://i.imgur.com/1LvxOcw.jpg

[icehog3]

Wednesday:

Leg press x 12 sets
Stiff legged deadlifts x 6 sets
Hack squats x 6 sets
Quad extensions x 6 sets

Today:

T-bar rows x 5 sets
Bench press x 5 sets
Olympic bar rows x 5 sets
Incline bench x 5 sets
Wide pulldowns x 4 sets
Dips/High pulls x 4 supersets

[icehog3]

Last two:

Quad extension/Hammie curls x 10 supersets
Leg press x 10 sets
Hack squats/Stiff legged deadlifts x 5 supersets

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

[icehog3]

Monday Funday

Barbell rows x 5 sets
Incline bench x 5 sets
Cable rows x 5 sets
Decline bench x 5 sets
Dumbbell rows x 5 sets
Vertical flye/press x 5 sets

Last 3 exercises included a drop set

[mosesbotbol]

Nothing like doing the Prowler with 200+ lbs and wearing the friggin' mask.

[icehog3]

Nothing like doing the Prowler with 200+ lbs and wearing the friggin' mask.

Perhaps a simultaneous colonoscopy and root canal? :na

[icehog3]

Seated military press x 6 sets
Preacher curls x 5 sets*
Rear delt flyes x 4 sets
Cambered bar curls x 5 sets*
Skullcrushers x 5 sets*
Tricep pushdowns x 4 sets

* = last set drop set

[icehog3]

Tweaked something in my "good" shoulder yesterday, didn't become apparent until late night. Glad today is leg day if for only that reason. See how it feels tomorrow and see if I need to take a day.

[icehog3]

Squats were not my friend today. Cranked the shoulder even more trying to adjust the bar. Powered through the set and workout anyway, then went to the store for Aleve, kinetic tape and balm. I swear it feels 75% better after a few hours.

Squats x 6 sets
Hack squats x 6 sets
Leg press x 8 sets
Hammie curls x 6 sets

[icehog3]

I think I worked chest with back the last 3 cycles. Between wanting to hit back a little harder and making sure I didn't re-tweak my shoulder, trained back alone today.

T-bar rows x 8 sets
Super wide pulldowns x 8 sets
High pulls/Olympic bar rows x 4 supersets
Cable rows/High pulls/Olympic bar rows x 1 giant set
Cable rows x 2 drop sets

[Snook]

Hello gym rats. This is on tap for today:
Back Squats / Sprints supersets
Farmer's walk / sprints supersets

[icehog3]

Nice, used to have some crazy leg combos when I was young. :tu :r

ICF.....Legs and guns tomorrow

Bench press x 6 sets
30* inclines x 5 sets
Declines x 5 sets *1 drop set
Dumbbell flye/press x 8 sets
Dead hangs

[icehog3]

Front squats x 8 sets
Stiff legged deadlifts x 6 sets
Leg press x 6 sets
Skullcrushers x 5 sets
Preacher curls x 5 sets
Tricep extensions x 5 sets
Barbell curls x 5 sets

[icehog3]

Heavy back

Barbell rows x 7 sets
T-bar rows x 6 sets*
Rear delt flyes x 5 sets*
Cable rows x 4 sets*
Preacher curls x 7 sets*
Dumbbell curls x 5 sets*

* = last set drop set

[icehog3]

Volume day for breasts, super high reps and super short rest.

Incline bench x 8 sets
Decline bench x 5 sets
Flyes x 5 sets
Dumbbell bench x 5 sets
Dead hangs

[icehog3]

Yesterday:

Walking lunges x 5 sets
Stiff legged deadlifts x 5 sets
Hack squats x 5 sets
Quad extensions x 5 sets
Reverse hamstring curls x 5 sets
Leg press x 5 sets

Today:
Seated military x 6 sets
Rear delt flyes x 4 sets
Cambered bar curls x 5 sets
Skullcrushers x 5 sets
Preacher curls x 5 sets
French press x 5 sets
Dumbbell curls x 3 sets

[icehog3]

Crazy day, heavy and fast.

T-bar rows/Bench press x 5 supersets
Olympic bar rows/Incline bench x 5 supersets
Superwide pulldowns/Vertical bench x 5 supersets

Wanted to do a couple cable row/dips supersets, but I was soaked, gassed, and my shoulder was singing.

[icehog3]

Seated military press x 7 sets
Skullcrushers x 6 sets
Rear delt flyes x 5 sets
Barbell curls x 5 sets
Preacher curls x 5 sets

[icehog3]

Legs basics:

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

[icehog3]

Back day. Heavy then home.

Barbell rows x 6 sets
Supported T-bar rows x 6 sets
Cable rows x 5 sets
One armed rows x 5 sets

[icehog3]

Leg press x 10 sets
Incline bench x 5 sets
Hammie curls x 5 sets
Decline bench x 5 sets
Quad extensions x 5 sets
Vertical bench x 4 sets
Flyes x 4 sets
Dead hangs

[icehog3]

Military press x 5 sets
Rear delt flyes x 5 sets*
Skullcrushers x 5 sets*
French press x 4 sets*
Preacher curls x 5 sets*
Cable curls x 3 sets
Dumbbell curls x 3 sets*

* = last set drop set

[icehog3]

Squats x 8 sets
Front squats x 6 sets
Hack squats x 4 sets
Hammie curls x 4 sets
Quad extensions x 4 sets
Dead hangs

[icehog3]

Have rowed pretty heavy the last few back days, so decided to change it up for one. Outrageous day. :ze :tu

Superwide pulldowns/Bench press x 6 supersets
High pulls/30* incline press x 5 supersets
Barbell rows/Incline bench x 5 supersets
Pullups x 2 sets

[icehog3]

Supersetted bis and tris today, barbell curls/skullcrushers, preacher curls/pushdowns, dumbbell curls/french press. Some trap work after that.

[icehog3]

Back day. Another volume day, back to heavy next time.

Cable rows x 6 sets
Wide pulldowns x 6 sets*
Barbell rows x 4 sets
Barbell rows/High pulls x 2 supersets
High pulls x 2 drop sets

[icehog3]

ICT

Incline bench x 6 sets
Decline bench x 6 sets*
Flyes x 4 sets*
Dumbbell bench x 4 sets*
Dead hangs

* = last set drop set

[Chainsaw13]

ICT here as well. Kept it simple and short as I get back into the swing.

Dips
Flat bench dumbbells
Incline bench dumbbells
Seated flyes

[icehog3]

Good stuff Bob. :tu

Heading in for legs shortly.

[Chainsaw13]

2 days in a row. It’s a miracle! :D

Quick back day.

Pulldowns
One arm rows
Seated rows
Lat pulldowns

[4WheelVFR]

I started circuit training today.
Bench press
chin ups
shoulder press
v-ups
side bends
squats
dead lift

Kicked my rear.

[icehog3]

Bob and Ray, rockin' the iron! :ze :tu

Front squats x 8 sets
Leg press x 6 sets
Hack squats x 4 sets
Quad extensions x 4 sets
Stiff legged deadlifts x 4 sets

[icehog3]

T-bar rows x 6 sets (heavy)
Bench press x 6 sets (heavy)
Wide pulldowns/Wide incline bench x 6 supersets
High pulls/Military press x 4 supersets
Dead hangs

[icehog3]

Haven't missed a workout, just haven't posted.

Saturday: Legs and shoulders
Sunday: Arms

Today:

Barbell rows (heavy) x 6 sets
Cable rows (heavy) x 6 sets
Rear delt flyes x 5 sets (1 drop set)

That was is for today, heavy enough that I didn't need anymore. ICT tomorrow.

[icehog3]

Incline bench x 5 sets
30* inclines x 4 sets
Declines x 4 sets
Dumbbell press/flye x 4 sets (1 drop set)
Hammer Strength inclines x 3 sets

[icehog3]

Leg press x 12 sets
Stiff legged deadlifts x 6 sets
Walking lunges x 4 sets
Hack squats x 4 sets
Dead hangs

[icehog3]

Wide pulldowns/Bench press x 5 supersets
Dumbbell rows/30* inclines x 5 supersets
Cable rows/Weighted dips x 3 supersets
Dips x 1 set

[Chainsaw13]

ICS, with a bit of biceps

Icarian press
Hammer strength incline press
Seated flyes
Low cable flyes
Ez bar curls
Hammer curls

[icehog3]

Good stuff Bob. :ze

Squats x 8 sets
Leg curls x 8 sets
Barbell curls x 6 sets
Skullcrushers x 6 sets
Preacher curls x 4 sets
French press x 4 sets

Well deserved off day today.

[icehog3]

Cable/volume day for back. Lots of heavy barbell and T-bar rowing lately so gave the back a change up for a day. I'll go back to some heavy rows Friday when I superset back with chest again.

High pulls x 4 sets
Superwide pulldowns x 4 sets
High pulls x 1 heavy set
Superwide pulldowns x 1 heavy set
Cable rows x 3 sets
Cable rows(heavy)/Wide pulldowns x 1 superset
Cable rows/Wide pulldowns/High pulls x 1 giant set

[mosesbotbol]

Prowler with 150 on it. Mask adds an additional 50. New sneakers make a difference.

[icehog3]

Sounds fun, Moses. :D

ICT

Incline bench x 6 sets
Dumbbell bench/flyes x 5 sets
Decline bench x 5 sets
Hammer Strength inclines x 4 sets (last 2 drop sets)

Wheels manana

[icehog3]

Sumo squats x 8 sets
Military press x 7 sets
Rear delt flyes x 5 sets
Preacher curls x 5 sets
Skullcrushers x 5 sets
French press x 4 sets
Dumbbell curls x 4 sets

Earned tomorrow's stuffing and mashed taters. ;)

[Chainsaw13]

Back day!

Wide grip pulldowns
Reverse grip pulldowns
Seated rows
ISO high rows
Shrugs
Tri pushdowns/overhead extension superset

[icehog3]

Nice job Bob! :ze

T-bar rows/Bench press x 4 supersets
Cable rows/30* inclines x 4 supersets
Wide pulldowns/Dumbbell inclines x 4 supersets
Wide pulldowns/High Pulls x 1 superset
High pulls/Dumbbell inclines/High pulls x 1 giant set

[icehog3]

Seated military press x 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets (1 drop)
Tricep pushdowns x 4 sets (1 drop)
Preacher curls x 4 sets (1 drop)
Dumbbell curls x 4 sets (1 drop)
Dead hangs

Wheels next up.

[Chainsaw13]

https://media.tenor.com/images/0d705f5b3119d1ee159e0e3ca8a0ece7/tenor.gif

First leg workout since March. Gonna be a rough couple of days to come.

Leg press, regular
Leg press, hamstring focus
Front squats
Hamstring curls
Calf raises

Amazing how much strength I’ve lost since this crap all started. Not quite starting over, but no where near my best. I don’t care, just happy to be back.

[icehog3]

Glad that you're back, Bob. :D :tu

Thanks for scaring me before leg day. :lr

[icehog3]

Leg press/Quad extension X 8 supersets
Hack squats/Reverse leg curls x 8 supersets
Stiff legged deadlifts x 5 sets

[Chainsaw13]

Curious Tom, how long does it take you to get a workout in?

[icehog3]

Varies a lot day to day Bob.

Superset days tend to go fast as I can get lots of sets in in a little more than half the time.

Volume days are somewhat longer for the high number of sets. Heavy days can be less sets, but sometimes longer time between sets.

Clear as mud? :r I would say my shortest days are about 50 minutes and my longest maybe 90?

[Chainsaw13]

Was just curious. With all the sets you do, I’d expect them to take longer. I tend to go faster when I’m by myself. With my trainer, he makes me take the full rest between sets.

[icehog3]

Was just curious. With all the sets you do, I’d expect them to take longer. I tend to go faster when I’m by myself. With my trainer, he makes me take the full rest between sets.

I've really gotten good at shortening my time between sets again, it was tough for a while after retiring from hockey, that gave me such great recovery ability.

Anything longer than 90 minutes in the gym and I get squirrely. :r

[Chainsaw13]

Time to get serious about working off the covid 15 I’ve put on recently. Lot of stress eating. Dusted off the treadmill. With the over the ear, noise cancelling headphones, you could barely hear the loud a$$ bearings. :D

3.1 miles in 42:10.

[icehog3]

Good stuff, Bob, my cardio has been lacking lately.

Heavy back day:

T-bar rows x 7 sets
Wide pulldowns x 5 sets
High pulls x 5 sets (3 & 4 drop sets)
Barbell rows x 3 sets
Cable rows x 3 sets
Cable rows/Barbell rows/High pulls x 1 giant set

[icehog3]

ICT. Volume day, super high reps.

Incline bench x 6 sets
30* inclines x 4 sets
Decline bench x 5 sets
Dumbbell bench/Flyes x 4 sets (1 drop set)
Dead hangs

[Chainsaw13]

ICT for me too, plus shoulders. First time back with my trainer.

Did a lot of band work for shoulders. Can’t remember all the various moves.
Bench press
Incline press
Overhead press
More TRX shoulder work

[icehog3]

How was it with your trainer, Bob?

[Chainsaw13]

How was it with your trainer, Bob?

Good to be back. He always has new things for me to try. Working out in his garage now. He’s got a decent amount of stuff now. Just needs that heater hooked up. Chilly in there last night.

[icehog3]

Heat is a plus! Glad you're back with him, Bob.

Heavy legs:

Front squats x 6 sets
Squats x 6 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets
Reverse hammie curls x 4 sets
Quad extensions x 4 sets

[icehog3]

Skullcrushers x 5 sets
Dumbbell curls x 5 sets
Tricep pushdowns x 5 sets
Preacher curls x 5 sets

[Chainsaw13]

Back and bi’s.

Deadlifts. First time in over a year doing a straight bar.
Seal rows
Pull-ups
TRX rows
Hammer/regular curls
Ab roller
Kettlebell death grip concentration curls. Don’t know the exact name, but that’s a good description.

[icehog3]

How did those deadlifts go, Bob? And tell me what a seal row is....I love rowing. :D

[Chainsaw13]

Deadies went well. My trainer only has a straight bar at his garage gym. We’d been using the trap bar at the regular gym, as I’d had issues tweaking my back using the straight bar. We didn’t go too heavy, so we’ll see how it goes as the weight goes up.

Seal rows are where you straddle an inclined bench, chest against the seat, then do dumbbell rows.

[icehog3]

Thanks Bob! :tu :D

[icehog3]

Back day. Similar routine to last time, but heavy instead of volume.

Barbell rows x 5 sets
T-bar rows x 5 sets
Cable rows x 5 sets
Pulldowns x 5 sets (1 drop)

[Chainsaw13]

need to hit up wheels, but my right hamstring is super tight. Tomorrow will be ICT.

Hit up my treadmill in my basement. Think it’s broke now. Cranking out at a good clip, it made a loud noise (was already loud), then became louder. Stopped it before it blew up. Think the bearings are shot, either in the rollers or motor (or both).

[icehog3]

Sorry to hear about the treadmill, Bob. It blowed up real good. ;s

https://www.youtube.com/watch?v=uHkvD7-u7y8

[icehog3]

ICT:

Incline bench x 5 sets
30* inclines x 4 sets
Declines x 4 sets (1 drop)
Hammer Strength Inclines x 4 sets
Dumbbell bench/flyes x 4 sets (1 drop)
Flyes x 2 sets

[Chainsaw13]

ICT as well.

Flat bench
Incline bench
Decline pushups
Seated front shoulder raises
Side raises
Rear delt band pulls (drop sets)
Tri pushdowns

[icehog3]

Our cycles are synchronizing, Bob. :r

If you say you have legs today, I'm grabbing us some Midol. :r

[Chainsaw13]

No worries, no need to pick up Midol. Back, bi’s tomorrow.

[icehog3]

Front squats/Barbell curls x 5 supersets
Leg press/Skullcrushers x 5 supersets
Hack squats/Dumbbell curls x 4 supersets
Quad extensions/French press x 4 supersets
Hammie curls/Rear delt flyes x 4 supersets
Preacher curls/Tricep pushdowns x 3 supersets

[icehog3]

Oh yeah. I'm taking tomorrow off. ;) :lr

[Chainsaw13]

Legs today.

Squats
Front squats
TRX hamstring curls
Weighted box step ups

[icehog3]

How'd the squatting go, Bob?

Back/chest supersets coming for me soon (phrasing).

[Chainsaw13]

Not bad, Tom. I had my bubble burst thinking I had done a higher weight, only to have my trainer remind me the couple of plates were lighter than I thought. Oh well, I’ll get back up there in weight.

[icehog3]

You'll get back to where you were and then some, Bob. :ze :tu

Back/Chest supersets. Skipped the heavy rows for a workout, I’ll row Monday.

Wide pulldowns/Bench press x 5 supersets
High pulls/30* inclines x 5 supersets
Cable rows/Dips x 4 supersets (last set double drop)
Dead Hangs

[icehog3]

30 minutes hill sprints for wheels

Barbell curls x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Seated military press x 6 sets
Rear delt flyes x 4 sets
Skullcrushers 3 sets
Tricep pushdowns x 3 sets

[icehog3]

Those rows I promised

Olympic bar rows x 8 sets
Wide pulldowns x 1 set
Wide pulldowns/High pulls x 4 supersets
High pulls x 1 drop set
Cable rows x 4 sets
Cable rows/High pulls x 1 superset

[Chainsaw13]

https://i.pinimg.com/originals/e6/86/e2/e686e267e8451028a18cbf2dd7aa1fe8.gif

[icehog3]

https://i.pinimg.com/originals/e6/86/e2/e686e267e8451028a18cbf2dd7aa1fe8.gif

Not out of the question! :r

[icehog3]

ICTue

Incline bench x 5 sets
Dumbbell x 4 sets (1 drop set)
Decline bench x 5 sets
Hammer Strength inclines x 5 sets (1 drop set)
Leverage vertical bench x 3 sets
Flyes x 2 sets
Flyes/Vertical bench x 1 double drop superset

[hotreds]

What's the consensus about working out with bands?

[Chainsaw13]

What's the consensus about working out with bands?

The drums tend to get in the way, but the singer usually is good for leading the cardio. :D

They have their uses. I use them on occasion, even with my trainer at his garage gym.

[icehog3]

What's the consensus about working out with bands?

Better than nothing, Hugh? :2

Legs today for volume.

Leg press x 12 sets
Hamstring curls x 6 sets
Hack squats x 6 sets

Arms and delts manana.

[icehog3]

Barbell curls x 6 sets
Skullcrushers x 6 sets
Rear delt flyes x 5 sets
Dumbbell curls x 4 sets
French press x 4 sets
Seated military press x 6 sets
Dead hangs

[icehog3]

T-bar rows x 6 sets
Cable rows x 5 sets
High pulls x 5 sets
Pull-ups x 3 sets
Superwide pulldowns x 3 sets
Pull-ups/Pulldowns/High pulls x 1 superset
Pulldowns/High pulls x 1 superset

[icehog3]

Bench press x 4 sets
Decline bench x 4 sets
Flyes x 4 sets
Dumbbell press x 4 sets
Hammer Strength inclines x 4 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
Dumbbell curls x 4 sets
Tricep kickbacks x 4 sets
Rear delt flyes x 4 sets

[icehog3]

Stiff legged deadlifts x 6 sets
Hack squats x 6 sets
Leg press x 12 sets
Reverse hammie curls x 4 sets
Quad extensions x 4 sets
---------------------------------------------------------

Wide pulldowns/Incline bench x 6 supersets
Wide pulldowns/30* inclines x 2 supersets
High pulls/30* inclines x 2 supersets
High pulls/Vertical press x 3 supersets
Cable rows/Vertical press x 3 supersets
Cable rows x 1 drop set
Dead hangs

[Chainsaw13]

Setbacks continue, plus sheer laziness. Was supposed to workout with my trainer tonight, but had a knife accident cooking dinner last night. Nothing serious, but cuts across my left index/middle fingers. Normally it wouldn’t have stooped me, but I’m on blood thinners. Afraid they’d open back up trying to grip the bar. So it’s a few days off until they heal more. Just means more treadmill work.

[icehog3]

Bob, you need a lucky streak. I do too....if I win the Mega Millions tonight, we'll get you a home gym and hire someone to chop your mushrooms for you. ;)

Military press x 6 sets
Skullcrushers x 5 sets
French press x 5 sets
Cambered bar curls x 5 sets
Preacher curls x 6 sets
Tricep pushdowns x 3 sets
Upright rows x 3 sets

Legs tomorrow, another back/chest combo Thursday, then Christmas Day off.

[icehog3]

Squats x 6 sets
Front squats x 6 sets
Stiff legged deadlifts x 6 sets
Seated hammie curls x 6 sets
Dead hangs

[icehog3]

Another back/chest superset day. After doing the same parts Monday, I figured this would be a tough workout. It was, but I kicked major arse. Earned my dinner and day off tomorrow.

T-bar rows/Bench press x 5 supersets
Superwide pulldowns/Dips x 4 supersets
High pulls/Hoist incline press x 3 supersets
High pulls/Hoist incline press/Dips x 1 giant set
30* inclines/High pulls/Dips x 1 giant set

[Chainsaw13]

:ze Way to kill it, Tom.