Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Thanks Bob. I was feeling it last night, shoulder a little raw and have a bit of a rib cartilage issue too. That said, I'll be back at it tomorrow. :r

Hope you're healing up Brother!

[icehog3]

Military press (heavy) x 5 sets
Skullcrushers x 5 sets (1 drop set)
Rear delt flyes x 4 sets (1 drop set)
Preacher curls x 5 sets (1 drop set)
Dumbbell curls x 4 sets (2 drop sets)

Wheels up next.

[icehog3]

Back day, heavy .

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

[icehog3]

ICT... Low strength day, first one I remember in a while. Went super high reps to get some intensity in.

Incline bench x 4 sets
30* inclines x 4 sets
Dumbbell bench x 4 sets
HS inclines x 4 sets
Decline bench 6 sets (2 drop sets)
Dead hangs

[icehog3]

Had to call a last minute audible on what was supposed to be a back/chest superset workout at my buddy’s small gym. Got there and it was packed like I’ve never seen it. Just seemed too unsafe, so went to the big gym. Based on equipment availability, decided to alternate and go heavy . Probably my longest workout in a year, but felt great.

Barbell rows x 6 sets
Bench press x 6 sets
T-bar rows x 5 sets*
Hammer Strength inclines x 5 sets*
Cable rows x 5 sets*
Dumbbell flye/press x 5 sets*
Dumbbell rows x 3 sets*
Decline bench x 3 sets*
Wide pulldowns x 3 sets*
Vertical bench x 3 sets*

[icehog3]

Heavy presses, volume on the rest.

Leg press x 3 sets
Hamstring curls x 4 sets
Leg press x 3 sets
Quad extensions x 4 sets
Leg press x 3 sets
Stiff legged deadlifts x 4 sets
Leg press x 3 sets
Hack squats x 4 sets
Leg press x 3 sets

[Chainsaw13]

Keep on holding down the fort for us, Tom. Based on what I’ve dealt with this morning, I’m going to be out for a while.

[icehog3]

I'm sorry to hear that Bob, I wish you improved health going forward.

[CigarSquid]

Hello gents,

I am starting to get more cardio in as it helps my work ins stay cheaper. They have use using Fitocracy to track and earn points.

Are you hitting the gym, doing home workouts or do you have a 'gym' at home?

With all this C19 crap, gyms are closed and not sure when they will open so I am looking for some ideas on what to buy (small weights) or if body weight workouts will be just fine.

My goal, is to lose weight, be healthier, keep my mind clear and have cheaper ins at work.

I would like to contribute here as well, just another measure for countability on my part as well as learn new things and possibly help others.

TIA, Stay Smokey

[Chainsaw13]

Hello gents,

I am starting to get more cardio in as it helps my work ins stay cheaper. They have use using Fitocracy to track and earn points.

Are you hitting the gym, doing home workouts or do you have a 'gym' at home?

With all this C19 crap, gyms are closed and not sure when they will open so I am looking for some ideas on what to buy (small weights) or if body weight workouts will be just fine.

My goal, is to lose weight, be healthier, keep my mind clear and have cheaper ins at work.

I would like to contribute here as well, just another measure for countability on my part as well as learn new things and possibly help others.

TIA, Stay Smokey

Burpees. Yes they suck, but they work the whole body.

Also look at the Athlean-X videos on YouTube. Jeff knows his stuff. I know he’s put out a lot of workouts for body weight or dumbbell exercises.

[CigarSquid]

Burpees. Yes they suck, but they work the whole body.

Also look at the Athlean-X videos on YouTube. Jeff knows his stuff. I know he’s put out a lot of workouts for body weight or dumbbell exercises.

Thanks, I will check that out. I did have intention to buy some dumbbells for home.

Other ideas, to walk my dog way more and get that bike out and start riding...little hard with sh!t weather, as to why I want some home workouts. Long ago, I did T25.. My ex wife was into it so it helped...

[Chainsaw13]

Thanks, I will check that out. I did have intention to buy some dumbbells for home.

Other ideas, to walk my dog way more and get that bike out and start riding...little hard with sh!t weather, as to why I want some home workouts. Long ago, I did T25.. My ex wife was into it so it helped...

Good luck finding some dumbbells. If you do, be prepared to pay a premium for them. Unfortunately people are taking advantage of the current situation and price gouging.

I’ve done both Power90 (precursor to P90x) and P90X. Hella workouts.

[CigarSquid]

Good luck finding some dumbbells. If you do, be prepared to pay a premium for them. Unfortunately people are taking advantage of the current situation and price gouging.

I’ve done both Power90 (precursor to P90x) and P90X. Hella workouts.

I am seeing that and/or I can't find anything online to order. I can always use milk jugs to add just a tad weight.

I don't want to buy the videos.. I used to have copies of P90X and T25, before the ex took them and the hard copies.

I am sure I can find them somewhere to download.

[CigarSquid]

Oh, and Athlean-X has a lot of videos on there. Perfect, thanks for the recommendation.

[icehog3]

Good luck with it Garry!

When the pandemic started, I immediately began looking for home weights. On-line, Play It Again Sports.....nada. :(

I was lucky that when they shut down Illinois' gyms for 3 months, I had a buddy with a private gym. He had to close it to his members, but let 5-6 of us from my gym train there. I was usually the only one in the gym when I lifted. Now my gym chain is back open, but I still do a lot of training at my friend's place because it's rarely crowded.

Got back to supersetting today.

Super wide pulldowns/Incline bench x 5 supersets
High pulls/30* inclines x 4 supersets
Cable rows/Dips x 3 supersets

[CigarSquid]

My workout today consisted of...

Body Squats x10 - 3 sets
Push Up x10 - 3 sets
Sit Up x10 - 3 sets

Extremely rookie material, but I am very curious to see myself grow.

[icehog3]

Garry, even the hardest journey starts with a first step. :tu :D

[Chainsaw13]

My workout today consisted of...

Body Squats x10 - 3 sets
Push Up x10 - 3 sets
Sit Up x10 - 3 sets

Extremely rookie material, but I am very curious to see myself grow.

:tu

Garry, even the hardest journey starts with a first step. :tu :D

Wise words. Just don’t overdo it at the beginning. Let your body adjust.

[CigarSquid]

:tu



Wise words. Just don’t overdo it at the beginning. Let your body adjust.

I learned that the hard way when I started T25 years back.. I thought I was good, I was young, played ball.. I got it.. 2 days in, going balls to the wall... 3rd, 4th day, I felt like dying.:gary

[Chainsaw13]

Garry, need a bench? https://www.woot.com

[CigarSquid]

If I had room maybe. I'm not quite there yet.

[icehog3]

Supersets day. back and chest again. Went relatively heavy for all the reps I was doing.

T-bar rows/Bench press x 5 ss
Wide pulldowns/30* bench x 4 ss
High pulls/Incline bench x 4 ss
Cable rows/Dips x 2 ss

I may stop detailing the specifics of the workouts for awhile as we wait for some guys to heal (C'mon Bob, heal! :) ) and others to join in. I'll still give general info and any out of the ordinary circumstances. And try to answer anything I can as well.

[mosesbotbol]

Any lifting with exam gloves instead of wiping everything off?

Nice thing with my trainer is wipes everything off before and after we are done.

I just think my hands will be sweating like crazy in the gloves, but I hate looking for paper towels and the token wipe downs.

[CigarSquid]

Any lifting with exam gloves instead of wiping everything off?

Nice thing with my trainer is wipes everything off before and after we are done.

I just think my hands will be sweating like crazy in the gloves, but I hate looking for paper towels and the token wipe downs.

With gloves seems like a pain... The sweat that I get just while wearing some at work.. does not seem like it would go over well while working out, at all.

[icehog3]

Tried the rubber gloves once, Moses. Too moist. ;)

I wipe down each piece of equipment before and after. After 'cause I'm courteous. Before because my gym is full of twenty something douchebags. :D

[mosesbotbol]

Tried the rubber gloves once, Moses. Too moist. ;)

I wipe down each piece of equipment before and after. After 'cause I'm courteous. Before because my gym is full of twenty something douchebags. :D


I do the same and figured the same with the gloves. Have you noticed the gym is really just serious types in there? Covid really separated the occasional's from the hardcore.

[icehog3]

I do the same and figured the same with the gloves. Have you noticed the gym is really just serious types in there? Covid really separated the occasional's from the hardcore.

Hadn't thought about it until now, but I think you're definitely right Moses.

[mosesbotbol]

Hadn't thought about it until now, but I think you're definitely right Moses.

The same hot chicks are going like before, so you never noticed. :banger

[icehog3]

The same hot chicks are going like before, so you never noticed. :banger

Absolutely. -(P

Heavy cycle the last 3 days, probably going to do a volume day today.

[icehog3]

Crazy back/chest superset day today, raised all my weights and tried to keep the reps the same or higher. Pretty close.

[mmblz]

Leveled up man land:
https://share.icloud.com/photos/0cnD16W8f-QRD2il7r9x4poSg






...









...





https://share.icloud.com/photos/0BK31nEwfD1Qd3QFmIpA6RbmA


https://share.icloud.com/photos/0g_LOYjCubQtNoat8tE1jWICg

https://share.icloud.com/photos/07T-d1pVii2Aj6Ua16PiJH0Ig


Hmm, tried to embed but you know me, I'm a technological idiot :r

[mmblz]

I am seeing that and/or I can't find anything online to order. I can always use milk jugs to add just a tad weight.

I don't want to buy the videos.. I used to have copies of P90X and T25, before the ex took them and the hard copies.

I am sure I can find them somewhere to download.

This is a really good system that doesn't take up much space:
https://www.gtechfitness.com/powerblock-elite-exp-50-adjustable-dumbbells/#

Don't know much about this vendor in particular.

[Chainsaw13]

Nice setup. :tu

[mosesbotbol]

Leveled up man land:

Looks great!

[icehog3]

Very cool, Julian, especially love the dumbbell rack. :tu

Wish I hadn't sold all my home stuff.

Took Saturday and Sunday off, first time I've taken 2 days in a row off in quite some time.

[mmblz]

Very cool, Julian, especially love the dumbbell rack. :tu

The one on the floor or the one on the wall?

:r

[icehog3]

The one on the floor or the one on the wall?

:r

Yes. :xxx

Checking in with yesterday's lift:

Heavy back, volume bis

Barbell rows x 6 sets
Cable rows x 5 sets
T-bar rows x 4 sets
Wide pulldowns x 3 sets
Preacher curls x 5 sets*
Dumbbell curls x 4 sets*

*= drop set

[icehog3]

Outstanding back/chest superset day, really in the groove. Did 10 sets and stopped right there because it was just money. Don't post a lot of individual workouts anymore but this one was tits.

Cable rows/Bench press x 5 supersets
Wide pulldowns/30* inclines x 5 supersets

[Chainsaw13]

Nice! :ze :wo

[icehog3]

Thanks Bob> :tu

Hope your impending procedure puts you on the path to the iron.

[icehog3]

Haven't missed more than a day or two in the gym since January. I know Bob was getting back into the swing, figured I'd post Monday's workout for grins.

Cable rows / 30* inclines x 6 supersets
T-bar rows / Incline bench x 6 supersets
Dumbbell rows / Decline bench/flyes x 4 supersets

[Chainsaw13]

Looking back, was 5 months since my last workout. Felt good to get back. Kept it light, no need to over do it the first day.

Wide grip pulldowns
Narrow reverse grip pulldowns
Seated rows
Hammer curls
Tri pushdowns

[Chainsaw13]

Chest and shoulders

Icarian press
Incline dumbbell press
Seated chest flyes
Rear delt flyes
L dumbell raises

Since I’m using light weights, focusing on form and getting the squeeze.

[icehog3]

Nice job, Bob. :ze

I took a day off for feeling shitty and not getting enough sleep. I'll try to combine 3 workouts into 2 tomorrow and Saturday.

[Chainsaw13]

Back, bi’s and tri’s

Wide grip pulldowns
Straight arm pulldowns
One arm rows
Hammer curls
Ez bar curls
Overhead extension
Tri pushdowns

[icehog3]

Good stuff Bob! :ze

I have settled into a routine for a bit that has me hitting back/chest supersets on Mondays, legs on Tuesdays. Wednesday off, Thursday back, Friday chest, Saturday legs and shoulders, Sunday off. Throw in arms on chest and back days. I'll stick with this for a bit until I get stale.

[Chainsaw13]

I’m going to do back and arms on Tuesday’s, chest/shoulders Thursday’s, legs sometime over the weekend. Plus a lot of walking in between. I’ve gained a bit of a spare tire that’s pissing me off.

[icehog3]

You'll shed it in no time, Bob.

[Chainsaw13]

Not quite pumping iron, unless you count the tree trunks that are my legs.

3.5mi, 49:38 walking. Getting my pace back.

[icehog3]

Slowly but surely, Bob. :tu

[Chainsaw13]

Slowly but surely, Bob. :tu

Baby steps, and don’t call me Shirley. :D

[icehog3]

Baby steps, and don’t call me Shirley. :D

I would never call you Shirley, Nancy.




:noon ;s :gary

[Chainsaw13]

ICT
Icarian press
Incline dumbbell press
Seated flyes
Rear delt flyes
Dumbbell Side raises

Tried some overhead presses with the shoulder machine. Neck wasn’t taking it. Called it a day.

[icehog3]

Hope the neck gets progressively more agreeable, Bob.

Heavy back day

T-bar rows x 6 sets
Cable rows x 5 sets & 1 drop set
High pulls x 4 sets & 2 drop sets
Pullups x 2 sets

[Chainsaw13]

As ZZ Top said, “got legs, and knows how to use them”.

Leg press
Quad extensions
Hamstrung curls
Hip adductors
Calf raises

And a bunch of cardio. Gonna be sore tomorrow.

[icehog3]

Sore? :)

Off yesterday, heading in for back/chest superset day shortly.

[Chainsaw13]

Sore? :)

Off yesterday, heading in for back/chest superset day shortly.

Surprisingly no. I felt a little this morning, I’m otherwise fine.

[icehog3]

Good news, Bob.

I'm still trashed 4 hours post workout. :r

[Chainsaw13]

Back and arms today.

Seated rows
Last pulldowns
High iso rows
Hammer curls
Ez bar curls
Tri pushdowns
Tri overhead extensions
30 mins cardio

Chest and shoulders tomorrow.

[Chainsaw13]

Chest and shoulders

Icarian press
30° incline press
45° incline press
Seated chest flyes
Low cable flyes
Upright rows
Side lateral raises

Might go for another couple mile walk since it’s nice and sunny out.

[icehog3]

Good couple days, Bob! :tu

I'm heading in for back/chest superset day, assuming the gym isn't packed. If it is, I will call an audible.

[Chainsaw13]

Cardio day. 4.7 miles in 1:08 and change. Started feeling the lack of glycogen around the 2/3 mark. The protein drink when I got home was a welcome treat.

[icehog3]

Kickin' butt, Bob! :tu

Yesterday was legs and shoulders. Today is a welcome day off.

[Chainsaw13]

Leg day!

Leg press, regular
Leg press, hamstring focused
Quad extensions
Hamstring curls
Hip adductors
Calf raises

[icehog3]

Nice day, Bob! :ze

Well deserved day off for me, my glutes are sore. :r

[Chainsaw13]

my glutes are sore. :r

So many thoughts. :D

[icehog3]

So many thoughts. :D

https://i.imgur.com/6fO7LL4.jpg?1

[Chainsaw13]

No butt hurts here. Back and arms

Wide grip pulldowns
Narrow reverse grip pulldowns
Seated rows
Straight arm lat pulldowns
Hammer curls
Ez bar curls
A couple sets of tri pushdowns

Neck was starting to bother me on tris, so called it a day and did a bit of cardio.

[icehog3]

You're rocking it, Bob. :banger

Day off today after a hard leg day yesterday (with some arms thrown in). Back at it (literally and literally) tomorrow.

[Chainsaw13]

Trying to get back into form. Still focusing on lighter weight and good form. Did a bit more volume yesterday.

Enjoy the day off. Sounds like you earned it.

[Chainsaw13]

ICW

Flat dumbbell press
Incline dumbbell press
Overhead dumbbell press
Seated flyes
Rear delt flyes
Kettle bell press

[icehog3]

Back day here, Bob.

Olympic bar rows x 5
T-bar rows x 4 (1 drop set)
Cable rows 5 sets (1 drop set)
Pullups 4 sets
Rear delt flyes 4 sets (1 drop set)

[Chainsaw13]

Leg day!

Leg press, regular
Leg press, hamstring focused
Quad extensions
Hamstring curls
Hip adductors
Calf raises

Same routine yesterday.

[icehog3]

Same routine yesterday.

Leg day yesterday. I don't wanna talk about it. :lr

[mosesbotbol]

Why do so many have poor form with curling? Is it that when doing it correct, the amount of weight is much lower and it hurts ones vanity? Do they not know what right form looks like? Does it blast the arms too much?

I was at the gym the other day noticed so many bad form. None with bulging biceps either; go figure.

Old school way of learning to curl was curling with your back against the wall. This will force good form. From there it's elbows against the wall... Once you good on that, just do the same, but not against the wall...

[Chainsaw13]

Why do so many have poor form with curling? Is it that when doing it correct, the amount of weight is much lower and it hurts ones vanity? Do they not know what right form looks like? Does it blast the arms too much?

I was at the gym the other day noticed so many bad form. None with bulging biceps either; go figure.

Old school way of learning to curl was curling with your back against the wall. This will force good form. From there it's elbows against the wall... Once you good on that, just do the same, but not against the wall...

Ego. They wanna say they can lift X amount. See it all the time.

[mosesbotbol]

Ego. They wanna say they can lift X amount. See it all the time.

Mostly that and/or doing curls with strict form are just too hard and pump the arms too much.

Unless you are curling a straight bar with at least a plate on each side, don't worry about ego. If you can curl 135+ (I cannot), probably don't have an ego at that point.

[Chainsaw13]

Mostly that and/or doing curls with strict form are just too hard and pump the arms too much.

Unless you are curling a straight bar with at least a plate on each side, don't worry about ego. If you can curl 135+ (I cannot), probably don't have an ego at that point.

Getting into lifting at age 49, I learned to set my ego aside (somewhat, lol). I see so many guys with bad form it makes me cringe.

[mosesbotbol]

Getting into lifting at age 49, I learned to set my ego aside (somewhat, lol). I see so many guys with bad form it makes me cringe.

Using one of these will cut years out of trying to build arms. 3 months of at least once week and you're arms will be very noticeably larger.

Not sure why these are not as popular as they were in the 80's. Maybe too effective?

https://www.amazon.com/Dumbbells-Barbells-Isolator-Bodybuilding-Strength/dp/B086L2FBLR

https://m.media-amazon.com/images/I/71ce3SJikbL._AC_SL1200_.jpg

[icehog3]

A little cheating occasionally at the end isn't always a bad thing. I used to have some pretty bulging biceps. So did Arnold, and he encouraged a little cheating once in a while on biceps too. ;)

[mosesbotbol]

A little cheating occasionally at the end isn't always a bad thing. I used to have some pretty bulging biceps. So did Arnold, and he encouraged a little cheating once in a while on biceps too. ;)


Very few are as motivated as Arnold in the gym...

It's okay for the last one or two reps, but not out of the gate. I am pretty sure Arnold used this device back the day some too.

[icehog3]

Very few are as motivated as Arnold in the gym...

It's okay for the last one or two reps, but not out of the gate. I am pretty sure Arnold used this device back the day some too.

Arnold definitely used the Arm Blaster. He did recommend cheating at the end on barbell curls. I actually do them pretty strict, but every once in a while add more weight than I should and cheat out the last few.

https://i.imgur.com/q2TgVkG.jpg

[icehog3]

Supersetted back and chest for volume, just two different exercises for a total of 14 supersets. Good workout for being off 6 days for Shack.

Wide pulldowns / Incline bench x 7 supersets
T-bar rows / Dumbbell bench x 7 supersets

[mosesbotbol]

I did rope curls from the machine yesterday and they were brutal. We have done those in a long time. Keep the arms close together, they pump the arms like crazy.

[Chainsaw13]

Bringing back the sexy. :D

Started up at a new gym today. Had a free session with one of the trainers. A lot of talk about goals, etc. His face lit up when I said I loved leg day. So we worked on some squats so he could check my form. Offered some tips that should help as I get back into it. Same for deadlifts and bench press. Might see if I can squeeze in the cost of a training session once a week.

[icehog3]

Good to hear you're hitting it hard at a new place, Bob.

I'm still in the gym 5-6 days a week. Strength and size isn't what it was 10 years ago, but the intensity sure is.

[mosesbotbol]

My trainer is moving the Cape full time in a month. I'll have to look for a new trainer now...

Thinking of switching gyms. My current gym has turned into the high school athlete after school hang out. Don't they have their own gym?

[Chainsaw13]

First real day back. Started light I guess, to get back in the groove. Light weights, focusing on form and reconnecting the mind/muscle connection. Used the gym’s 30 min whole body circuit machines. Idk how you’re supposed to get thru all of them in 30 minutes. I did 5-6 focusing on upper body and that took me 45-50 minutes.

[mosesbotbol]

I have a small tear on my right bicep and have been substituting bicep exercises with more abs since I cannot work the biceps too hard.

[icehog3]

Been years since I've had a biceps tear Moses but I can remember training around them in the past as well. Luckily they always seemed to heal relatively quickly for me, and I never tore it away at the attachment.

Bob, you're smart to ramp up slowly, but you know the drill. Good lifting going forward. :tu

[Chainsaw13]

Wednesday is the new leg day? Every squat rack was occupied, and all but two leg press machines.

Leg press
Hamstring curls
Front dumbbell squats
Calf raises

[Dave128]

I don't run into usage problems. I go to a personal trainer for an hour twice a week. A bit expensive at $50 an hour, but well worth not having to fight for equipment.

[mosesbotbol]

Been years since I've had a biceps tear Moses but I can remember training around them in the past as well. Luckily they always seemed to heal relatively quickly for me, and I never tore it away at the attachment.

Done some sonic therapy treatments, along with chiro. It's been getting better, but only 70% of my other arm. I think I tore from walking my dog. The chiropractor says he has a patient the had a total tear from starting a lawn mower... Doesn't take much.

[icehog3]

Done some sonic therapy treatments, along with chiro. It's been getting better, but only 70% of my other arm. I think I tore from walking my dog. The chiropractor says he has a patient the had a total tear from starting a lawn mower... Doesn't take much.

It's crazy, I have done some crazy weights on back and biceps, but the tears for me usually came from lighter movements. Maybe they were just "ready to go"?

I wish you a fast recovery on yours, Moses.

[bonjing]

Where did all the work out ban-fam go?

Speedy recovery to you Moses!

I’ve been focusing on lifting these past few weeks/month as the knee heals. Tried to hit the mats Thursday, knee buckled on my switch kick and down she went :r lucky no pain just a lot of embarrassment :na

[icehog3]

Howdy Greg!

I still train at least 5 days a week, but it got dead in here for a while, so I figured no one wanted to hear about my leg presses any more. :D

[bonjing]

I still read the thread.

[icehog3]

I still read the thread.

Then I will inform you that I am taking the day off. :D

[Chainsaw13]

Legs again today. The usual suspects.

Leg press
Leg extensions
Hamstring curls
Side lunges
Calf raises

Was treated to a nice view while doing hamstring curls. Tight tank top on the girl doing decline bench. Boing!

[icehog3]

Was treated to a nice view while doing hamstring curls. Tight tank top on the girl doing decline bench. Boing!

If only you had seen "her" from the front Bob........

https://i.imgur.com/uMa6LXU.jpg?1

[Chainsaw13]

Decided to take off the training wheels today.

Seated rows
Lat pulldowns
Low machine rows
Lat pullovers
Tricep pushdowns
Skull crushers
Some good cardio before and after.

[icehog3]

Killer Bob! :ze

Another day off for me, my timing has been great in the resurrection. :D

[bonjing]

Everything good, Admiral? I don’t think I’ve ever seen you skip a day.

Me body hurts, knee hurts again but in a new place now and both shoulders hurt so much I can’t do a push up. Left shoulder is so jacked up that it was moving on it’s own while I was trying to drink coffee yesterday :r.

1 more week of hard work, lots of ibuprofen and then about 3 months forced rest for me coming up.

[Chainsaw13]

Leg day. First time under a weighted bar in over a year.

Squats
Leg press
Leg extension
Hamstring curls
Calf raises
Hip abductors/adductors

Cardio before and after.

[icehog3]

Haven't missed many, Greg, hitting at least 5 days a week, sometimes 6. Body has a lot of miles on it, it's more about functional strength and keeping as much as I can at this point. Getting old ain't for sissies. :D Hope your body heals up a little Brother.

Bob, congrats! How'd it feel?

[bonjing]

Haven't missed many, Greg, hitting at least 5 days a week, sometimes 6. Body has a lot of miles on it, it's more about functional strength and keeping as much as I can at this point. Getting old ain't for sissies. :D Hope your body heals up a little Brother.

Bob, congrats! How'd it feel?


Big Sissy checking in :r:su saw the chiropractor today and she poked and prodded me around my shoulders and armpit, felt like I got beat up after. Didn’t know I could get knots in my armpit

[icehog3]

Hope she can "untie" em, Greg!

[Chainsaw13]

Busy Monday gym salutes :salute:

Back and bicep day.
Low cable rows
Lat pulldowns
Narrow grip pulldowns
Lat pullovers
Shrugs
Hammer curls
Ez bar curls
Cardio

[icehog3]

I did back solo today as I didn't have the gas to superset

Heavy T-bar rows
Wide pulldowns
Dumbbell rows
V-bar pulldowns

[Chainsaw13]

Still sounds like a good workout. I’m still working on form, going light. Rengage that mind/muscle connection.

[icehog3]

You'll make that connection in no time, Bob, that muscle memory kicks in.

Heading in for leg day, then to work. Wheeeee! :D

[Chainsaw13]

Hump day is the new chest day!

Seated press
Incline press
Seated flyes
Rear delt flyes
Shoulder press
Side delt raises
Tri pushdowns
Cardio

[icehog3]

Might as well be, Bob, as I ain't humping many Wednesdays. I did chest and some shoulders as well.

[trogdor]

Who's still lifting?

PR'd squats tonight at 255x5 after warmup.

I started lifting in May, basing the workouts off of Starting Strength, but the "old person" version for people over 40, that's a little less intense.
I made great gains, the massive beginner gains have slowed considerably, but still getting PRs, I just have to make sure there are more rest days and sometimes drop down and do higher reps before coming back after a couple weeks to top out again.
I feel so much better and stronger since starting, I can pick up the kids relatively easily again even though they are getting really big.

[Chainsaw13]

Nice Marc! I need to get back into the gym myself.

[icehog3]

Marc, sounds like it's going amazing. You're going to be shoving guys around in the loft next August! :bx :D

I still lift 5 days most weeks. New PRs are a thing of the past at this point, I try to maintain as much muscle as I can but reality has other ideas. Functional strength is what I strive for now, and though my strength is probably down 25% from 6 years ago, I've found other ways to amp up the intensity. And I'm still stronger than 90% of the 20 somethings in the gym. ;) :r

[trogdor]

Marc, sounds like it's going amazing. You're going to be shoving guys around in the loft next August! :bx :D

I still lift 5 days most weeks. New PRs are a thing of the past at this point, I try to maintain as much muscle as I can but reality has other ideas. Functional strength is what I strive for now, and though my strength is probably down 25% from 6 years ago, I've found other ways to amp up the intensity. And I'm still stronger than 90% of the 20 somethings in the gym. ;) :r

5 days is pretty intense! What do you do for work outs?

Functional strength is great.

I want to get strong enough so that I don't get a debilitating injury while doing things around the yard, or house, or while sleeping, as I get older. :r

I'm trying to work in more walking as well. Since 2020 my step count went way down, and I put on some flab. It's really carving out some time in the day to get out and do it. I'm up to doing about 2 miles now several times a week, trying to make it almost daily.

[trogdor]

Nice Marc! I need to get back into the gym myself.

Get back in and do it! Post up what you do :banger

[icehog3]

Marc, these days I do two days a week of legs and shoulders, 2 days a week of back/chest supersets, and one day on arms. Cardio consists of Precor biking using programmed hills and such.

[bonjing]

Who's still lifting?

PR'd squats tonight at 255x5 after warmup.

I started lifting in May, basing the workouts off of Starting Strength, but the "old person" version for people over 40, that's a little less intense.
I made great gains, the massive beginner gains have slowed considerably, but still getting PRs, I just have to make sure there are more rest days and sometimes drop down and do higher reps before coming back after a couple weeks to top out again.
I feel so much better and stronger since starting, I can pick up the kids relatively easily again even though they are getting really big.

Congratulations on the pr’s keep breaking them!

I went from curling the 1/2” pvc tube to the pink 1lber, gains baby! :r Rehab is a long steady road :D

[trogdor]

Congratulations on the pr’s keep breaking them!

I went from curling the 1/2” pvc tube to the pink 1lber, gains baby! :r Rehab is a long steady road :D


You had a PR reset! Take the fresh start, it is a long road but the right mindset can keep it satisfying!

Keep us posted on how it's going

[bonjing]

Woot woot! Blue 3lber curled for sets. Strength gains from yellow band to green band and rolling a balance ball up the wall for range of motion. Bouncing around/jogging in place without pain.

Watching the guys on the mats and taking some leg kicks to keep some conditioning, it’s sad how far I fell behind.

[icehog3]

Keep it up, Greg, those improvements should keep comin'. :tu

[trogdor]

Excellent progress - recovery is serious business! Think how many times you're going to be able to double you're max in the coming year!

[bonjing]

First play on the mats. Attempted jump rope, no pain. Mostly tried to stay southpaw, the guys and gals were nice to this old broken man. Timing was way, way off. Took a lot of hits to the body and face. Didn’t help that my left was dropping a lot. Legs felt good though. I really need to get into sparring and learn some control. And once I’m fully recovered, back to the reaction drills. Too much of the mind saying to do something and the body says, do what now? Bonk.

Aftermath, went home took a shower, red nose, no black eye :banger. Leg cramps OMG the leg cramps :hn. Floor is hella cold trying to stretch :r I miss carpet. Stretch one side then the other side cramps, then another, and another :r

[icehog3]

Good to see you're getting back in the swing, Greg! :tu

[CigarSquid]

Hello all... I just started hitting the gym, late this week.

Since I am such a newb to it, my muscle are sore AF. What are some good ways to help heal them up? I know over time I will get used to it, but how do I prevent getting to sore that I miss a day? Obviously don't over do it while there.

Right now, I am attempting to do 3 days a week, Monday, Wednesday & Friday.

[icehog3]

I'll stretch the body part(s) I worked after the workout, Garry, that works out some of the lactic acid and helps with recovery/soreness.

[CigarSquid]

3 weeks down and I am liking it. I am going to Planet Fitness for now, wish the PT was a little more into personal training. I need a better work out routine.. I am still feeling a bit lost but I have a upper and lower body work out plan that he recommended.

This so far is the longest in my life I have stuck to the gym plan.

[bonjing]

3 weeks down and I am liking it. I am going to Planet Fitness for now, wish the PT was a little more into personal training. I need a better work out routine.. I am still feeling a bit lost but I have a upper and lower body work out plan that he recommended.

This so far is the longest in my life I have stuck to the gym plan.

Congrats, like I tell the new guys at the gym, the more you do it the easier it gets, now I need to start believing that myself :gary

Some mat work this week, still slow and confused :tf. Did some chest, it was embarrassing shaking and struggling on just the bar weight alone. Tried to see if I can hold pads again, not my brightest moment. Hopefully by next month. Dr says I’m healing but not recovered yet.

[icehog3]

Good to see you both hitting it hard, Greg and Garry.

I'm still in the gym 5-6 days a week, but at this point it's more for maintaining what I've got than making new gains.

[CigarSquid]

Question for the regular gym go'ers...

I hit the gym every week for 4 weeks straight. On the 5th week, I missed it due to being on the road for work. I was away from the gym for 9 days... My question is, can that make you sore? Do your muscles get used to the work out and when you don't, are they missing it?

Reason I ask, I am extremely sore in my body and my work did not cause it (other than lack of sleep...which is what I am chalking the soreness up to right now), so can working out then a sudden stop cause any harm or concern?

[bonjing]

Maybe crappy hotel bed? Can’t recall that ever happening to me. Sometime if I know I’m traveling I may hit the gym a little extra the few days before because I know I’m going to be lazy, maybe that was the case for you.

[icehog3]

My joints sometime get sore if I have to take extra days off, I think my old bones need the work. :r

[Chainsaw13]

Can’t say I ever had that happen in my short gym stint.

[CigarSquid]

Sounds like my body is just run down from a very long week of work.

[bonjing]

Only did 1 day last week. I used to use 18oz gloves for the additional weight, never in my life would I have thought 18oz gloves are heavy :gary. Back to 16oz this week and feeling much better. Did some chest after 25lbs all around and feeling pretty good this morning.

[icehog3]

Good stuff, Greg, glad it's getting better.

[bonjing]

Shorts are tight and body is really jiggly when hitting the bags, working on remedying that :r. Went to pick up a few shirts and hit my fist Saturday work out. Some shoulder and bicep work, threw it all down the drain after with some pizza, soda and a couple cigars. Dropped my first cigar in a little puddle of water :gary still a long way from holding pads.

[bonjing]

Had my first solid week of m-f last week. Paying for it now.

[icehog3]

Keep it up, Greg, you know it will get better if not easier. :tu

Today is my 8th day out of the gym with some crud. Probably been since I had Covid last May since I missed this much time. Been paying for it mentally all along, but now it's starting to affect my physically too. Hopefully I'm ready to hit it by Monday at the latest.

[bonjing]

Hope you’re on the up and up now.

Did some tri and shoulder work last night. Tossed in an over head press, lots of clicking from the shoulder. Taking the night off and will continue the self abuse tomorrow.

[mosesbotbol]

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.

I am dealing with Hernia. Chiropractor thinks I'll just have to live with it. Can only do side planks from now on.

Too much abs he thinks caused the issue or made it worse.

Going to primary physician next week. I think it'll need surgery, but my chiropractor is usually right.

[icehog3]

Sports hernia, Moses? Hope they can help you out.

[mosesbotbol]

Sports hernia, Moses? Hope they can help you out.

A hiatal hernia. Chiropractor says in my case, too much abs and too old. I have a feeling my primary doctor will say "that's life and live with it" as that's his usual diagnosis.

If you ever had a surgeon consult, you realize how they make their money... By charging $200+ for consult saying you don't need surgery. Great gig.

[bonjing]

Moses, aren’t you a doctor or am I thinking someone else?:D:r

Hope they treat you vs live with it.

[mosesbotbol]

Moses, aren’t you a doctor or am I thinking someone else?:D:r

Hope they treat you vs live with it.

"They call me Dr. Love..." :banger

[bonjing]

"They call me Dr. Love..." :banger

:r so quick, short visits :r

Jokes :D

[bonjing]

A little sparring with a young kid, high school I think, quick hands… you ever get hit so much in the face that your only thought is, “I’m so happy this kid keeps his gear clean and showers.”

Some dudes and their gear are just sour. :pu

Still some left arm issues though :gary

[icehog3]

I hear you Greg, nothing smells like a hockey glove in your face. :pu

Hope the arm gets better. I just got back full time after 3 weeks out of the gym with the Plague.

[bonjing]

Glad you’re feeling better Admiral! Fully recovered and running on all cylinders I hope :tu

I was talking to coach about people’s hygiene and equipment care. He said some fighters use the lack of hygiene as a tactic. :gary:pu

I hope I’m not one of those smelly dudes.

[icehog3]

Glad you’re feeling better Admiral! Fully recovered and running on all cylinders I hope :tu

I was talking to coach about people’s hygiene and equipment care. He said some fighters use the lack of hygiene as a tactic. :gary:pu

I hope I’m not one of those smelly dudes.

Yeah Greg, must be why the goons in hockey never wash their gloves. :lr

I'm running on all the cylinders I have left at this age. I feel like I've aged 20 years in the past 5. :hn

Hope the arm continues to improve Brother!

[Kayla Celmer]

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

I'm going to start skating this winter. I'm very interested in ice hockey. I also love fountains and have installed an indoor fountain (https://www.ourbeautifulprague.com/wp-content/uploads/2022/07/img_8604-1024x768.jpg) in my house.

[markem]

I'm going to start skating this winter. I'm very interested in ice hockey. I also love fountains and have installed an indoor fountain (https://www.ourbeautifulprague.com/wp-content/uploads/2022/07/img_8604-1024x768.jpg) in my house.

Hate it when one slips through the cracks.

[icehog3]

Hate it when one slips through the cracks.

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

[mosesbotbol]

No one pumping iron no longer?

I have been without a personal trainer for a good year now. Sucks, but good on the wallet.

Went back to doing 2 muscle groups a workout (30-40 min) and 15 in sauna at 175. I go more often to make up for the shorter workout.

Doing the whole body is ideal when someone is training you or you have the concentration to stay an hour or so in gym. I have neither.

[icehog3]

I'm still in the gym 5-6 days a week lifting. Things are different now. Not as heavy (although still outlifting most in the place). Intensity ramped up every workout with different methods (volume, shortened rest, super sets, drop sets, etc). I'll keep going until I can't.

[Chainsaw13]

Couple things killed my mojo (Covid, neck surgery). I’ve been wanting to get back into the gym, but was waiting for all the New Year’s resolutions peter out before signing back up.

[mahtofire14]

I'm going to try and frequent this thread to keep myself accountable. Played baseball in college and spent time in the gym daily, but was never a big muscle guy. Fast forward to now I've been gradually inching closer to 200 lbs over the last ten years. I'm 5'11 for reference. About 6 months ago I got up to 212 and had a mexico trip coming up and started hitting the gym 5 days a week on a lifting program that my wife's side gig promotes. Man I saw some nice results. But we ended up having to cancel the trip and I fell off the wagon. I'm sitting around 200 lbs again and am trying to get myself going again. Going to hit the same program because I was seeing good results. It's called Lift More and it's a mix of dumbell circuits, HIIT, and burnouts. First goal is to get back under 200 and hopefully closer to 190. I know with adding muscle I might not get there right away but that's fine. The scale doesn't tell the whole story.

We start today.

[mosesbotbol]

My wife follows Vladislava Galagan (https://www.youtube.com/@vladigalagan) on YouTube. She is good for inspirational videos to get one to work out.

[icehog3]

Kick ass, Pete! :banger:

[bonjing]

Kick ass, Pete! :banger:

:banger

Still going to the gym/training. Not as hard as I used to, 3 days a week down from 5 days a week. Taking a lot longer to recover than it used to. Not to many heavy weights in the gym so trying to keep up with the lighter faster guys is killing me.

[icehog3]

Glad you're still hitting it, Greg. :bx

[mahtofire14]

Two for two the last two days. It's amazing how the right workouts and routines make you feel solid after even a few days.

I know this might open a can of worms here but are you guys taking any supplements? I started creatine for the first time since high school. I read up on it a 6 months ago and found a lot of research saying it doesn't bloat you and really helps building muscle faster, and actually can help metabolism and cognitively.

I have been taking it since I started really working out again 6 months ago and I do think it's helped build muscle and I actually feel less foggy and quicker mentally on the days I use it. Could be all mental but I think it's benefiting me.

[bonjing]

I am using alpha joe coffee booster. It contains creatine, l-tyrosine and cocoa; mixed every morning with my coffee. Normal pre workout before hitting the mats and weights and a recovery eaa when I get home. Just started a collagen powder, don’t know how that will work.

Missed all last week due to overtime and laziness. Did a full body workout on Saturday to make up… what a nice sleep afterwards.

[mosesbotbol]

Just started a collagen powder, don’t know how that will work.

Been using it for some time. You'll be clipping your nails and getting haircuts way more often at a minimum.

[icehog3]

I'm only doing a pre-workout at this time, I've used 'em all over the years but right now it's just that and good food.

[bonjing]

Been using it for some time. You'll be clipping your nails and getting haircuts way more often at a minimum.

Don’t get this balding man’s hopes up :sad

[mosesbotbol]

Don’t get this balding man’s hopes up :sad

Throw that hope out the window.

This won't thicken or grow more hair. The hair you have (or don't) will just grow faster. ;s

[bonjing]

Throw that hope out the window.

This won't thicken or grow more hair. The hair you have (or don't) will just grow faster. ;s

All hope is lost :r I just don’t have the head for the bald look. :D

[mosesbotbol]

All hope is lost :r I just don’t have the head for the bald look. :D

Plan a trip to Turkey for hair restoration then. :2 :)

[bonjing]

Throw that hope out the window.

This won't thicken or grow more hair. The hair you have (or don't) will just grow faster. ;s

Don’t know if it’s a placebo effect, but I am getting haircuts more frequently :r

Good thing I have the unlimited cuts from Supercuts when it was an intro price. :D

[icehog3]

Good thing I have the unlimited cuts from Supercuts when it was an intro price. :D

Pick your own bowl too? -(P;s

[bonjing]

Pick your own bowl too? -(P;s

Not since I was 7 :r

[icehog3]

Not since I was 7 :r

:r :noon

Heading in for back/chest supersets. Wish me luck, -(P

[bonjing]

:r :noon

Heading in for back/chest supersets. Wish me luck, -(P

Have a great workout Admiral!

[icehog3]

Have a great workout Admiral!

It was killer, Greg! Not too bad for an 86 year old! -(P

[Chainsaw13]

Bringing sexy back. After months talking about it, I finally renewed my gym membership last week. Tempering my expectations this time around. I have some limitations to work around with my neck/nerve damage. But I’ll make it work. Focusing on form right now. The weight isn’t so much a priority.

[icehog3]

Great to hear, Bob! :tu :banger

I took both days off this weekend, first time I've had two days off in a row for a couple months at least.

[Brian D.]

Great to hear, Bob! :tu :banger

I took both days off this weekend, first time I've had two days off in a row for a couple months at least.

It must have been nice, 'cause you told us twice.

There's still a glitch in the CA matrix for me, too.

[icehog3]

It must have been nice, 'cause you told us twice.

There's still a glitch in the CA matrix for me, too.

Something is definitely different. The amount of time it takes some things to load or post have never been like this. And I just got a "time out" message on this post. :hn

[Brian D.]

And ironically, right now it's working fast and smooth for me. (Did I just jinx myself?)

[MaytagMan]

I've started going to the gym, which is one of the signs of the apocalypse...



I'm doing a full body workout (7 exercises covering just about everything) twice a week, and doing cardio as many other days as I can - usually walking on the treadmill for 35 mins. I am going to keep increasing the incline to keep myself in that timeframe.


We'll see what happens... lol

[icehog3]

Good luck Bill! :tu

Yes you did, Brian. :hn :r

[Chainsaw13]

Awesome Bill! :tu

Legs today. Kinda abbreviated session. Only seated leg press, leg extensions and hamstring curls. Then got a Charlie horse. :fp

[icehog3]

Oh that Charlie. Shun the non-believers.

Back day today. I did heavy bent over rows, wide grip pulldowns and cable rows. My lats don't like me right now.

[MaytagMan]

Just cardio today for me after work...

[bonjing]

Workouts + anime = just watching anime :r

Or how 6 chest exercises turn into 4+hour workout :D

[bonjing]

I've started going to the gym, which is one of the signs of the apocalypse...



I'm doing a full body workout (7 exercises covering just about everything) twice a week, and doing cardio as many other days as I can - usually walking on the treadmill for 35 mins. I am going to keep increasing the incline to keep myself in that timeframe.


We'll see what happens... lol

Welcome to the fray.

[icehog3]

'sup, Greg and Bill?

This weekend I took off 2 days, first time I've taken 2 days off in a row for a moment. I'll be doing the same thing this weekend with Harley Homecoming on tap.

[MaytagMan]

Little sore plus tired from the schedule change of going back to work so I took tonight off. We'll see how I feel tomorrow. I'm planning on lifting Thurs so that will be a go no matter what.

[icehog3]

I'm off today as well after hitting legs yesterday.

[Chainsaw13]

ICW! Hit up chest and shoulders today. Still focusing on form over weight. But still hit them hard, with slow eccentrics.

[bonjing]

Keep at it Bill!

Enjoy the time off Admiral.

Bob, ICW? I don’t know ICW but know icyhot :r

[Chainsaw13]

International Chest Wednesday. It’s usually Monday, but I’m off schedule.

[bonjing]

International Chest Wednesday. It’s usually Monday, but I’m off schedule.

Ah, I see.

Some back work, lunch then biceps.

[Chainsaw13]

Seems everyone else was working back today. Just had to change up my order.

Dumbbell rows
Lat pullovers
Seated Wide grip rows
Lat pulldowns
Shrugs
Tri pushdowns
Hammer curls
Overhead tri extensions
Bicep curls

[icehog3]

Good stuff, Bob, howya feeling?

International Chest Friday here. :lr

[Chainsaw13]

Good stuff, Bob, howya feeling?

International Chest Friday here. :lr

Surprisingly well. Tomorrow should be a different thing. Still focusing on form over weight.

[bonjing]

Light shoulder and a tricep blast. Neighborhood walks suck without a cigar.

[Chainsaw13]

Went in today to hit up legs. I’m gonna feel it tomorrow.

Leg press
Hip adductors
Hip abductors
Hamstring curls
Calf raises

Went light on weights and held at the bottom on the presses to get a good stretch.

[icehog3]

Did back and chest supersets yesterday, anticipating being home while our new roof is installed today. Of course, it's raining. :hn :lr

[Chainsaw13]

Hit up chest/shoulders today. A friend of mine was there and suggested a routine he did yesterday. Setup a bench in front of the cables. Using different positions, do flyes/presses to hit all the muscles in the chest. Didn’t have to use a lot of weight to get a good pump. And since you’re always under tension , got a good stretch too. Then some band work for delts. I’m gassed.

[Chainsaw13]

Good workout today, back and arms. Did more reps and weight for most everything.

Single arm rows
Lat pulldowns
Close grip seated rows
Shrugs
Tri pushdowns
Hammer curls
Tri extensions
Ez bar curls

[icehog3]

Good stuff, Bob. :ze

I took inspiration from your schedule last week and had ICW today. :banger

Tossed in some tris and traps for good measure.

[Chainsaw13]

Nice Tom! I originally thought I’d just go three days a week, doing chest/shoulders one day, back/arms another and then legs. Or some variation there of. But didn’t take me but a week to go 4 times and thinking about adding a fifth for cardio/stretching.

[icehog3]

I kinda figured you would up your time/days once you got back in the swing, Bob. Good on you, keep it up Brother. :tu

[bonjing]

Great work gents! Just a lot of neighborhood walks for me.

[icehog3]

Great work gents! Just a lot of neighborhood walks for me.

Whatever it takes, Greg. How's the joints feeling?

[bonjing]

Whatever it takes, Greg. How's the joints feeling?

Feeling old and broken :r

[icehog3]

Feeling old and broken :r

You're way too young for that, Greg, that's my job. Hope it gets better. Brother.

[bonjing]

You're way too young for that, Greg, that's my job. Hope it gets better. Brother.

Thank you, Sir. I’m old and broken but not beaten. Going to be a long road to recovery but I’ve been down that road.

[icehog3]

Thank you, Sir. I’m old and broken but not beaten. Going to be a long road to recovery but I’ve been down that road.

You got this, Greg. No doubt. :tu

[Chainsaw13]

https://media2.giphy.com/media/v1.Y2lkPTc5MGI3NjExcTg3bnl1ZW11bmMxaXhhdHJvd2ZhZXp lZWtwczR1Z3JuN2Z6amNjNiZlcD12MV9pbnRlcm5hbF9naWZfY nlfaWQmY3Q9Zw/JHmXZW3xYaDGE/giphy.webp

Leg Day!

Hip adductors, to help get a good stretch of the groin (not that stretch sickos)
Leg press
Quad extensions
Hamstring curls
Calve raises

Was doing cardio on the treadmill after, when I felt something pop in my foot. Well that sucks. Came home and took a couple ibuprofen, washing it down with a beer. :D

[icehog3]

Hope the foot is ok, Bob. :tu Sounds like a good leg day until then.

Back day for me, lots of volume.

Bent over rows
T-bar rows
Pullups
Close grip pulldowns
Rear delt flyes

[Chainsaw13]

Hope the foot is ok, Bob. :tu Sounds like a good leg day until then.

Back day for me, lots of volume.

Bent over rows
T-bar rows
Pullups
Close grip pulldowns
Rear delt flyes

It still hurts this morning, but not as bad. Definitely won’t be running on it for a while.

[icehog3]

Hope it's a quick heal (or heel, no pun intended) Bob.

Leg day coming up. Maybe throw some other parts in if the gym isn't too busy.

[Chainsaw13]

Didn’t make it in over the weekend, so today was chest/shoulder day! Gym was packed too, all of 11 people including me. That’s double, maybe triple what’s usually there.

Seated chest press
Incline dumbbell press
Seated shoulder press
Incline dumbbell flyes/narrow press
Ez bar upright rows
Dumbbell lateral/front raises
Rear delt flyes

The drive home was fun. Trouble lifting my arms. :D

[icehog3]

Sounds like a good one, Bob. No liftee armees. ;) :D

I hit back today, hard and heavy. Wanted to do some shoulder work as well but everything "push" was filled by the ICM people. ;)

[bonjing]

Hope the foot is feeling better Bob.

Hope you can hit the chest today Admiral, ah push it, push it real good!

Off for a walk.

[Chainsaw13]

Foot is coming around. Did the bike for warmup and cardio after.

[icehog3]

Good news, Bob. :tu

Leg day, maybe some push work if I still have gas after legs.

[Chainsaw13]

Monday was push day, so today was pull. Good back and arm day. Upped the weight a bit, plus did more reps for most exercises.

Single arm rows
Close grip rows
Wide grip lat pulldowns
Shrugs
Tri pushdowns
Hammer curls
Skullcrushers
Ez bar curls

[icehog3]

Killer, Bob. :tu

[Chainsaw13]

Killer, Bob. :tu

Thanks Tom. I’m not back to my peak levels, but getting there. If I could only get my diet/appetite under control, I’d be doing much better.

[icehog3]

I eat great throughout the day, smaller portions and low carb and fat. Then I blow it all before bed with less healthy stuff 'cause I'm starving. I need a new plan too. :lr

Actually I think it's more routine/habit than anything. I'm smoking and drinking...I just need to change back to nuts and other healthy snacks from the cookies and candy.

[Chainsaw13]

How the fudge do I strain a shoulder muscle on leg day? :fp

Good leg day though. Was gassed by the end.

[icehog3]

I keep aggravating my hip and groin on back day. I don't what it means, Bob, but I'm sure I don't like it. :r

[Chainsaw13]

Not a bad day. Chest/shoulders. Did assisted dips for the first time. Kinda humbling to know where I used to be to where I’m at now. But I’ll get there eventually.

[bonjing]

Nice workouts gents. Took the tape of my shoulder and working through some itchy ness and dizziness :r

[icehog3]

Keep it up, Bob and Greg!

Last workout of the week before Shack is today. Only 5 day break I take all year excepting illness or injury.

[bonjing]

Enjoy Shack and the time off

[Chainsaw13]

Back and arm day. Felt good, so more weight and reps. Just wish my shoulder would stop bothering me.

[Chainsaw13]

Leg day! Making progress.

[bonjing]

Good work!

[Chainsaw13]

ICM! Good chest/shoulder workout today.

[icehog3]

Enjoy Shack and the time off

I did, Greg!

Back to the grind today. :ze

[Chainsaw13]

Grind the back day :ze

Good back workout today. Lots of pulling. Maybe should’ve taken that second 45ib plate off the shrug machine though. :D

Seated wide grip rows
Lat pulldowns
Single arm rows
Shrugs
Tri pushdowns
Hammer curls
Tri extensions
Ez bar curls

[icehog3]

Good work, Bob. :tu :ze

I started back Tuesday after Shack, today will be some back/chest super sets.

[Chainsaw13]

Leg day! Got more volume overall.

Leg press
Leg extensions
Hamstring curls
Calf raises

A little bit of cardio too on the treadmill.

[Chainsaw13]

Not the greatest day at the gym. Skipped yesterday due to my stomach issues. Went in today for chest/shoulders. Got thru dips and some seated presses. Went to go do incline press and my shoulders weren’t having it. Did some extra cardio to at least feel productive.

[icehog3]

Hope the shoulder feels better next time, Bob.

I'm taking a day off to rest my old bones.

[bonjing]

Rest up Tom. Hope the shoulders feel better Bob.

[icehog3]

Rest up Tom. Hope the shoulders feel better Bob.

Greg, with all the wear and tear, I considered dropping to 4 days a week.

Then I thought how bored I would be the other 3 days, smoking breakfast cigars and sipping mimosas. :sl

I'll keep going 5-6 days. :lr

[Chainsaw13]

Ok, back at it. Chest and shoulders. Went light, but lots of reps, pushing most times to failure. :ze

[icehog3]

Glad you're back at it, Bob.

I've got a double today before work. Hip has been a b!tch lately, I know one day it will demand repairs. :hn

[Chainsaw13]

Yea, just had to give my body a few days to recover. My shoulders feel good today. But then I didn’t do dips. Lol.

[Chainsaw13]

Good pull day. Lots of reps/volume again. Used the MAG grip bars on the reverse grip pulldowns and seated rows. Man that fried my grip. Like it, as I can see if building up my grip strength.

[Chainsaw13]

Missed yesterday’s workout, so made up by going in today. Felt good. Since it was leg day, thought I’d ramp up the intensity. As Ronnie Coleman would say, “light weight”. Should be feeling it tomorrow.

[icehog3]

Hit legs today as well, not exactly light, but not what I did 10 years ago either. :r