Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Adriftpanda]

Usually don't do double days but I've consumed enough and will consume more calories. Plus this town is boring and I have nothing to do, body feels great so why not?

Shoulders

Standing military press: 5x5
Upright row bb: 4x5
Arnold presses: 4x6
Reverse flies -- bb side delt raises: 5x8-10
Side delt raise w/cables: 4x8 each arm
Db side delt raise -- front raise: 4x12-15 (just to get a good stretch/burn)

Did traps in between some sets, didn't really keep track how many sets or reps.

[icehog3]

Nice job, Huy and Rob. :tu

[Adriftpanda]

Took yesterday off, back and light chest today.

Bent over bb row: 5x5
Single arm seated row: 4x8-10
Single arm high row machine: 4x8-10 (2 drop sets)
Reverse grip lat pull downs: 4x8-12
Bent over db flies: 3x10

Bench: 5x8-10 for pause push reps
Vertical press machine: 4x8-10
Dips: 4x10

[icehog3]

Back today, still working the weights and sets up slowly.

T-bar Rows 225, 250, 270, 295, 225
Cable Rows 220, 240, 260, 220
Pullups 4 sets to failure

[RobR1205]

Rest day (well, not really)

Just karate for me tonight. Had an awesome night of sparring. I gave some good hits, also took a few good ones...I'm happy!

[Adriftpanda]

Leg day, kept it simple since I hit legs already this week.

Warmed up with some leg extensions to loosen up the hips and quads
Front squats: 3x10, 4x5
Leg presses: 6x10
Lying leg curls: 6x10-15

[RobR1205]

Pull day for me.

Weighted Pull Ups
Barbbell Curls
Reverse Flys
Bent Over Rows
Cable Curls
Dumbbell Curls
Chin Ups to failure

No gym for me tomorrow. Got a couple of hours of karate, followed by work.

[icehog3]

Shoulders and tris today, Shoulder was really bad, kept it light (175) for high reps on the shoulder presses and did some machine work. French curls and cables for tris. Shoulder feels better after doing some severe range of motion reps.

[Adriftpanda]

Hope it feels better brother.

My copy of Generation Iron finally came in, able to watch it last night. Puts a whole new perspective on how hard these guys train. You guys are welcome to borrow it from me if you like, it doesn't come out till mid May.

Chest and a little tris today. Felt very good, move the weights with ease, sorta. Lol

Incline bb: 4x5-6
Incline db flies: 4x6-8
Flat db press: 4x6-8
Pec deck -- push ups: 4x8-10

Dips -- single arm cable push downs: 4x10
Ez bar reverse push downs: 4x10-12
Incline skull crushers: 3x8-13

Had some time so I did about 5 min of abs

[mk05]

I want to borrow it

[stevef2005]

Just getting back into lifting after almost a year off. Week 2 day 1. Did some back and biceps.

Seated Row 5x8-10
Lat Pulldown 5x8-10
Pull ups..well they weren't quite there yet but 3 set til failure.
Dumbbell curl 3x8-10
Dumbbell hammer curl 3x8-10
Ez curl bar 3x8-10
Close grip Chin ups...about same as pull-ups...3 set til failure.

[Adriftpanda]

Nice, Steve. Back today for me.

Deadlifts: 4x5
High row machine: 4x6-8
Reverse fly machine: 3x8 w/drop set
Negative V-grip pull down: 4x6
Seated machine row: 4x6-8 w/drop set

Had some time left so I killed biceps. Incline db curls, preacher curls, reverse grip 21s.

[icehog3]

Good to have you back in the fold, Steve.

Nice workout, Huy. :tu

[stevef2005]

Ya I am enjoying being back in the gym. Killing me seeing how much I am lifting now and what I was then. O well. Give it 6 months I guess.

Chest and Tris today.

Flat Barbell Bench 3x8-10 and then 2xFailure
Flat Dumbbell Press 3x8-10
Incline Dumbbell Press 3x8-10
Fly Machine 2x8-10
Seated Skullcrushers 3x8-10
Laying Skullcrushers 3x8-10
Tricep Pulldown 4x8-10 1xCountdown til failure

[stevef2005]

Nice, Steve. Back today for me.

Deadlifts: 4x5
High row machine: 4x6-8
Reverse fly machine: 3x8 w/drop set
Negative V-grip pull down: 4x6
Seated machine row: 4x6-8 w/drop set

Had some time left so I killed biceps. Incline db curls, preacher curls, reverse grip 21s.

Back day is my least favorite day. Well just before legs...

[mk05]

A medication has been making me feel nauseous and sickly the past couple weeks. Hope to get out of the funk soon.

[Adriftpanda]

Back day is my least favorite day. Well just before legs...

I use to not like legs, until I started seeing them grow. Actually do legs twice a week now. There's not a day I don't enjoy training.

[RobR1205]

I use to not like legs, until I started seeing them grow. Actually do legs twice a week now. There's not a day I don't enjoy training.

Same! I don't know what happened, but something clicked and now I love legs.

[stevef2005]

I use to not like legs, until I started seeing them grow. Actually do legs twice a week now. There's not a day I don't enjoy training.

Don't get me wrong. I love hitting the gym up. Just have some exercises I enjoy doing SOOO much more than others. Maybe need to switch up routine and that may help.

Seeing the gains also really helps to motivate me. Maybe have to start looking for them more in the legs.

No gym for me today yet. Sick kiddo so may head up to gym a little later and see what I can get done after she goes to bed.

[Adriftpanda]

Speaking of legs, leg day.

Warmed up with some leg extensions, 5-7x10-15

Front squats: 5x6
Lying leg curls: 6x8-12
Seated leg curls -- hack squats: 4x15-20
Stiff leg deads: 4x12-15

Not a whole lot of energy today, partly due to staying out till 3am.

[RobR1205]

Don't get me wrong. I love hitting the gym up. Just have some exercises I enjoy doing SOOO much more than others. Maybe need to switch up routine and that may help.

Seeing the gains also really helps to motivate me. Maybe have to start looking for them more in the legs.

This. I started loving legs when I started logging all of my workouts in a notebook with the weight I used and reps I performed. Since I'm highly competitive with myself, I try to beat the last workout I do, even if it's by one more rep and/or 5 more pounds than last time. All those "one more rep than last time"s add up over time :tu

[Adriftpanda]

Shoulders and chest touch up.

Incline db: 4x8-10
Incline hammer strength: 4x8-10
Cable flies: 4x10-12

Standing military press -- upright row: 4x8
Single arm BB push press: 4x6-8
Db side lat raise: 4x8-10
Seated side lat raise machine: 4x10-12

[bonjing]

Did my best bench yesterday pushing up 230 for one rep, are you supposed to count the bar? I always get confused so I don't count the bar. I got excited, body and mind said another but right shoulder said no :<:td.

Now I want to be able to push this weight up consistently, meaning I want to be able to do this for sets/reps. Right now I'm doing 180 for reps until I can do 3 full sets of 10, right now its 3 sets for 5-6 reps comfortably, I don't have a spotter. That's kind of been my routine of doing the heaviest weight I can do for all sets as long as I don't sacrifice form, doing as many reps as I can do, per set. Is this a bad thing, am I working out wrong?

[Adriftpanda]

I don't see a problem, Greg. Keep in mind, everyone has different goals when they train.

Yes, people usually count the bar unless you're doing something that is assisted like the smith machine

[RobR1205]

Did my best bench yesterday pushing up 230 for one rep, are you supposed to count the bar? I always get confused so I don't count the bar. I got excited, body and mind said another but right shoulder said no :<:td.

Now I want to be able to push this weight up consistently, meaning I want to be able to do this for sets/reps. Right now I'm doing 180 for reps until I can do 3 full sets of 10, right now its 3 sets for 5-6 reps comfortably, I don't have a spotter. That's kind of been my routine of doing the heaviest weight I can do for all sets as long as I don't sacrifice form, doing as many reps as I can do, per set. Is this a bad thing, am I working out wrong?

I mean, as long as youre consistently not counting the bar, and your numbers are still going up, then good stuff! I count the bar (usually 45 lbs) unless it's not an Olympic bar such as an EZ bar, cambered bar, Bella bar, short bar, etc because they all feel different weights.

[Adriftpanda]

International Breast Day. Just going through the motions today, kind of sluggish today.

Incline db press: 4x8-10
Fly machine: 4x8-12
Low cable crosses --dips: 4x10-12
Flat bench press: 4x8-10

tri push downs:4x12-15
db tri kickbacks: 4x10
single arm db extensions: 4x8-12

[bonjing]

I'm getting a weird sensation down my right arm when I'm on the high row machine. When I pull down, I get a tingling (like arm is asleep) going down my arm. As soon as I stop it goes away. Anyone experience this before? Just started a few weeks ago and only during this exercise. I know the logical step would be not to do this exercise for a while but I'm kind of stubborn.

[icehog3]

Sounds like you are pinching a nerve at some point in your range of motion, Greg. Tried any anti-inflammatories before lifting?

Chest today, back manana. Gotta get back in the groove.....

[Adriftpanda]

Haven't trained in 4 days, this might be one of the longest streaks for me. Can't really walk around...

for a funny story, wife and I came home tonight and our dogs had brown stuff all over their face and paws. We examined it, smelled it and said, "smells like protein." Walked further into the house and there it was... my travel baggies of protein were ripped open! I have about 4 bags that are filled with protein when I travel and I just throw it in my gym bag. They consumed about 50-60 grams of protein each. HAHAH

[icehog3]

Do your dogs look any moe muscular, Huy? :D

[Adriftpanda]

No, but he was snoring EXTRA loud last night.

[emopunker2004]

Anyone watch BroScience on youtube? Dude's crazy funny. My favorite quote by him, because it's true.

"The day you started lifting is the day you became forever small [because you will never be as big as you want to be]." -Dom

[Adriftpanda]

Sometimes, he's entertaining

[bonjing]

Been adding more cardio again to the work out. After lifting sessions I hit the eliptical for about 30min.

[Adriftpanda]

Is that Spanish? What's cardio?

[GreekGodX]

Is that Spanish? What's cardio?

It is actually Greek ;) but I still don't know what it means :r

[icehog3]

Once Greg gets bored with the eliptical, he can get his cardio playing for my hockey team. :)

[Adriftpanda]

Hahaha

But on the subject of cardio. My favorite form of cardio is the nonexistent one. I rely 100% on my diet. When I get forced into doing cardio, I prefer some form of HIIT (high intensive interval training). 30 minutes on a treadmill or any of those weird looking machines seems like 30 minutes of agony to me.

[icehog3]

I prefer hockey and sex, but hockey games last a lot longer for me. :r

[Adriftpanda]

Going on a cruise so I think this is the perfect time for me to do a adrenal restart...

[icehog3]

I don't even know how to do an adrenal restart! :D

But I whacked the living chit outta my back today with high rep T-bars at 250, high rep cable rows at 220, barbell rows at 225, 245, 265, 285 and some pullups to finish her off.

[DBall]

Just got a Powerblock Sport Set for a steal on Craigslist. Comes with a stand, 2x5-90lb blocks and 2x3-24lb blocks. All I need now is an adjustable bench and I can do some working out at the house as well. May prevent me from taking any days off, which is a good thing. :)

[GreekGodX]

Got a couple warnings at the gym over the past few days about using certain equipment and chalk. I'm getting really fed up with my Globo Gym. I'm going to check out a different gym after 4th of July. A guy I used to train with loves it there and says the atmosphere alone will make me stronger. We will see.

[icehog3]

Hope the new gym is a good one, Son. MY gym frowns on chalk too, I just tell them to go **** themselves, this is a ******* gym. But I'm old, I can get away with that. :r


Hit chest hard today, have a game shortly. Back tomorrow, another game tomorrow night. My body must be confused as to whether to get big or get lean.

[icehog3]

Good workout week, and a rest day yesterday.

Back to chest today, tore it up with inclines, vertical bench on the plate loaded machine, declines, some flat bench and some flyes. Hoping to have just as intense a day manana on back day.

[Adriftpanda]

Ahhhh to be back at a gym and see barbells!

Got a good a session in today hitting legs.

Sumos dead, from squats, extensions, leg curls. All the good stuff.

I go to 24 hour fitness super sport in downtown. It's pretty spacious and there are a good amount of power lifters there so using chalk and slamming the bb isn't that much of a problem, at least slamming it to an extent.

[hova45]

good to see this post alive, straight calisthenics with some kettle-bells for me.

[icehog3]

MIxed it up on back today. Went light (205) on bent over rows for reps sets, fast pace until I felt like I couldn't handle another set. Went to heavy T-bars, a bit slower paced and pyramided up to 295. Finished with narrow grip cable rows and wide grip pulldowns. Great pump, still pumped 3 hours later.

Hockey tonight.

[Adriftpanda]

Breast day :)

Decent weights today, went for 8-10 on each set with 4-5 sets. Think we did about 5 chest exercise and ended with some standing military presses. Barely squeezed out 135 for 5x4.

[Adriftpanda]

Back day, :)

Deads, heavy for low reps and then reduced the weight by 40% and worked on deads at a deficit.

Didn't do a whole lot of exercises after that, maybe 3 more but the reps and sets were high. Kept everything to at leasat 5-7 sets for 8-12. Pull downs, high rows, db rows.

May take a day off tomorrow... not sure. I haven't dedicated a day to arms in a while, maybe I'll give that a go.

[icehog3]

Shoulder day, and the left shoulder was just raw. Made it through some moderate weight sets of military presses, even 205 was too painful for more than a handful of reps today. "Good" days and bad days for shoulders, today was one of the bad ones.

Did drop sets of shrugs for traps, a few sets 0f 405/365/315/275/225. Traps are hurting as well, but in a good way this time.

[Adriftpanda]

Bummer, Tom.

[icehog3]

Meh, next shoulder day could be a good one, I never know until I get that first set in.

Dedicated arm day tomorrow, Huy, just like you are thinking of doing. Then a couple days off from hockey so I can finally get a good leg workout in.

[Adriftpanda]

Almost did arms but felt energized after a long day of work actually. Not a bad day...

Warmed up with leg extensions, 7x10-12 for working sets. Warming up my hips and quads.

Worked on squats, went heavy with low reps. 7x3 @335

Then just did other isolation movements. Kept everything fairly higher reps and sets.

[icehog3]

Arm day for me yesterday.

Cambered bar curls @ 135 - 18, 16, 14, 12 10, 9, 8
Preacher curls @ 115 - 15, 12, 10
Tricep pushdowns 97.5, 122.5, 142.5, 147.5, 122.5, 97.5

[Adriftpanda]

You're an animal.

Shoulders and aaaaams today.

[icehog3]

Went a little overboard on the bent over rows today, going Ah-nold style.

205, 215, 225, 245, 255, 275, 295, 305. Got 18 reps with 205, down to only 5 reps with 305.

Medium width pulldowns 200, 220, 240, 260.

T-bar rows 5 sets @ 275.

Cable rows 3 sets #260.

Dead hangs to stretch out, then chcken breast, egg whites, fruit and 8 grain toast with PB to feed the beast.

[Adriftpanda]

Had a great couple days of training. Even though I was on a short vacation, I met up with a friend to train in San Diego.

Hit chest pretty hard Sunday morning, learned some new techniques as well.

Tired as hell but killed legs today. All the lovely exercises, front squats, sumo deads, etc.

I spent the last hour prepping my meals for mañana.

[Adriftpanda]

Had a great couple days of training. Even though I was on a short vacation, I met up with a friend to train in San Diego.

Hit chest pretty hard Sunday morning, learned some new techniques as well.

Tired as hell but killed legs today. All the lovely exercises, front squats, sumo deads, etc.

I spent the last hour prepping my meals for mañana.

[Adriftpanda]

Nice back pump going today.

Seated rows, pull downs at every angle possible and a few other exercises. Kept everyone moderate weight while trying to hit 8-10 rep range x5-6 sets.

[4WheelVFR]

I'm so anxious to get back into the gym. Pulled a muscle near my shoulder several weeks ago and when that was starting to feel good, I herniated a disc in my back. Now my back is feeling good, but I'm recovering from a poison ivy reaction that landed me in urgent care lol. To say I'm restless is a bit of an understatement lol.

[icehog3]

Hope it goes well, Ray! :tu

Back day today...rocked the bent over rows again as it just seems I am really in the groove on them right now....didn;t have much gas left for anything else after, so went heavy and short after that.

Bent Over Rows 185, 205, 225, 245, 265, 275, 305, 275, 225
T-Bar Rows 270, 295, 295, 270
Cable Rows 260, 260, 260, 260
Close grip Pull-ups 2 sets to failure

4 hockey games in 4 nights now, so the gym will be a challenge the next few workouts. Don't plan on missing any workouts though.

[Adriftpanda]

9 sets, beast. Rep ranges?

Another leg day for me. Almost took today off but I was up and couldn't go back to bed.

Think I did about 8-9 sets on front squats for 8-10 reps. All the fun leg stuff.

[icehog3]

I was getting 18-20 with 185 and 205, 15 or so at 225-245, finally down to 6 at 305.

Think I got 11, 9, 9 and 10 on the T-bars.

[Adriftpanda]

Doing that cardio work, Tom! Lol

[Adriftpanda]

chesties tonight

incline bb, cable flies, incline db, hammer strength press. All 4-5 sets x 8-12

[icehog3]

Took today off, will train tomorrow (scheduled day off). Hockey caught up with me this week.

[Adriftpanda]

I stay in my lane 90% of the time... I needed a good ol cheat meal in me. Got mine tonight at the state fair. Wish I could post some pictures for you, Tom.

funnel cake (with chocolate syrup of course)
1/2 burger (mac n cheese stuffed pattie w/bacon)
tri tip sandwich (bbq sauce on the side to keep it healthy lol)

Ahhhh yeah, gonna smash some dead lifts tomorrow.

[icehog3]

Gotta cheat now and then, Huy! :tu

[icehog3]

Got to the gym with only about 30 minutes to change, warm up and train. Was supposed to be bi's and tri's, decided to just do some bi's a leave tri's for after chest tomorrow.

Cambered bar curls 145 X 14,13,12,10,8
Barbell curls 125 X 13, 135 X 12, 135 X 10
Preacher curls 100 X 15, 12, 8, 6

Tried to start a set of cable curls and decided my bi's were toast.

[Adriftpanda]

Smashed the back today. Mainly rowing movements. Warmed up with 5 sets of wife grip pull ups to failure and then negatives. Finished off with dead lifts for high reps. I guess I should eat like I did last night before a big back day :)

[icehog3]

Yup, looks like those cheat calories worked in your favor, huy! :D

[Adriftpanda]

That leg day again. Focused a lot more on hamstrings today though.

[icehog3]

International Chest day...strength was low on inclines, stopped after a set at 275, and went to bench. Strength a little better, went to 325, then finished with some flyes and some moderate weight declines and body weight dips.

[Adriftpanda]

Haven't done decline in so long... Maybe tomorrow

[Adriftpanda]

Blasted breasties today with the wife. Proud of her, less than 2 months ago, she was barely benching 60, today she was hitting 95 for reps! Killed it.

Flat bb, incline db, incline db flies, dips to failure super set with cable flies.

Finished off with 2 tricep movements.

[icehog3]

No declines? :(

Back day today, super limited on time so I worked at a breakneck pace.

T-bar 205, 225, 250, 270, 295
Barbell rows 205, 225, 245, 265
Cable rows 265, 275, 285, 285, 250
Pullups to failure

Shoulder day tomorrow....ready for some pain.

[Adriftpanda]

It's rare that I do decline. For me, I feel hitting dips, target my lower pecs better.

[icehog3]

Shoulders and Tris today. Just couldn't take the pain real heavy of pressing motions, so I stayed light.

Standing Military 95, 115, 135, 115
Seated Military 135, 155, 175, 185
Shrugs 225, 275, 315, 365, 315, 225

Finished with french curls and high dips for a finish to the tris

[Adriftpanda]

Back day. Simple, nothing crazy.

Kept everything 8-12 reps with a couple drop sets. Finished off with some fst 7 training.

[icehog3]

Leg day tomorrow, going to hit the leg press heavy as I just don't think my shoulder will appreciate squatting tomorrow. ;)

Throw in some bis and abs if I have time.

[Adriftpanda]

Aaaaams and side delts tomorrow.

After back, decided to play with the youngster. Ran a bunch of games, played for about 2 hours. Way too much cardio for me. Ate a nice bison burger afterwards. Chicken on the grill, sweet potato in the oven for my meals tomorrow.

Have a good sesh tomorrow brotha

[icehog3]

Crush them aaaams, Brother. And save me a sweet potato. :)

[bonjing]

Dang. Out 3 weeks and the gym is thrashed. I hate people.

[Adriftpanda]

Shoulders and aaaams today. Focused on a lot of side delts. Super set my arms.

[icehog3]

Day off for me. I need it, my shoulder is singin'.....

[Adriftpanda]

Off days aren't bad. One of those crappy shoulder days huh brotha?

I almost took today off. Wife was making food for tomorrow's baby shower and told me to leave her alone so I decided to go to the gym.

Quads today.

Sumo deads, leg presses, smith machine lunges, leg extension. Kept everything 4-5 sets x 10-15. Except for sumo deads, 5x5-8

[Adriftpanda]

Had the chance to train with my good friend that does strong lift competitions. Very different from my normal training sessions but a good different. He showed me some really awesome stretches for dead lift days as well chest days.

We ended up doing 5x5 and 5x8 for bench press. All for rest pause techniques. We moved over to incline, well at least I did and he did incline close grip while I did incline flies.

Rest pause @225 while he had to show me up and rest pause at 375. Made me feel like a girl.

[icehog3]

375 rest pause is pretty dang impressive, Huy. Stick with him, you will conquer.

Chest for me as well, did a rep day myself, flats from 205 to 295, inclines from 205 to 265, added in some vertical bench, Lifefitness declines, and weighted dips. Great stretch and great pump.

[Adriftpanda]

He placed 2nd at his first meet, which qualifies him for nationals. He totaled 1410 or something like that. Deads, squats and bench.

Learned some new bench press techniques but I prefer the bodybuilding movements and higher reps. Sucks that I don't live near by but I always make an effort to train with him while I'm back in town.

[icehog3]

Very cool, Huy. :tu

Gym was dead today so I took advantage to do some supersets for back, been a while.

Bent Over Row 245 @16 - T-Bar row 250 @11
Bent Over Row 245 @14 - T-Bar row 250 @10
Bent Over Row 275 @12 - T Bar Row 225 @13

Bent Over Row 295 @10

T-Bar Row 270 @ 13

Pulldowns 240 @12, 260 @10

Cable Rows 260 @10, 260 @10

Finished with some dead hangs to stretch 'er out

[GreekGodX]

375 rest pause is pretty dang impressive, Huy. Stick with him, you will conquer.


I'm a big believer in if you train with strong people, that will make you stronger. I watched the 2 episodes of American Muscle and all I really cared for was seeing how the athletes pushed each other in the gym (show isn't very good otherwise). When you have that constant competition there is no better environment to work in.

[NeuRon]

I'm a big believer in if you train with strong people, that will make you stronger. I watched the 2 episodes of American Muscle and all I really cared for was seeing how the athletes pushed each other in the gym (show isn't very good otherwise). When you have that constant competition there is no better environment to work in.

no truer words have been spoken.. thats why you wont see anybody getting big doing home exercises when they are constantly working out alone, and not seeing others push their limits

work out with others who will make you better, stronger, wiser.. learn as much as u can

[Adriftpanda]

Too bad I don't live close enough to him, but I have a constant partner that I train with here anyway.

I'm sure you know what I meant, Tom. Pause, push. Not rest pause.

I've been playing around with my diet the last week and hour with carb cycling. It's been fun and interesting all at the same time, slowly added more carbs in this week. I was doing less than 105g per day. Slowly going to bring it to 155g per day and we will see how it goes.

All my meals are ready to go tomorrow, decided to get fancy and made mashed purple yams.

[Adriftpanda]

Back day. Feeling that pump.

Neutral grip lat pull down, seated hammer strength row (1 arm), bent over db row (2 arm), stiff arm lat pull down, and finished off with some rear delt flies.

Did some abs to finish it off. Kept everything 4-5 working sets for 10-12 reps with a couple drop sets here and there to be fancy.

[mosesbotbol]

First time lifting weights in many months yesterday. It's time for me to get back to weights. Too much dystrophy in upper body and cycling alone isn't enough to keep the weight off. I lose a lot more weight from lifting than I do from cycling.

Went really light as I know the pain that will be ahead of me this week. I hope to be past that hump by the weekend.

[icehog3]

Good luck with the comeback, Moses, I've made many of those over the decades as well. :tu

[Adriftpanda]

Nice pump today. Shoulders

Db presses, bb upright row (wide grip), db front raises, side lat raises, rear delt flies, and cable lat raises. Did everything for 4 sets x 10-12.

Did some abs as well.

[mosesbotbol]

Good luck with the comeback, Moses, I've made many of those over the decades as well. :tu

F-ing sore today. Took today off, but need to keep the consistency with doing something tomorrow. Shoulders, abs, and stretching.

[Adriftpanda]

Leg day... kind of lackluster to be honest.

front squats, sumo deads, lying leg curls, leg extensions. Kept my front squats and sumos low rep, no more than 6 reps. The other iso movements, kept the reps fairly high, around 10-12 and played around with drops sets

[Adriftpanda]

Chest today.

Warmed up with some light cable flies 4x12-20 just to get the pecs going.

Flat db, incline db, dips, and then finished off flies. All 4x10-6, the last set is basically my heavy set, so just 6. Had some time so I did a couple tricep work.

[icehog3]

Back yesterday. Tried doing some pre-fatiguing with cables before hitting the rows, got a good workout.

Cable pulldowns 200, 220, 240, 260, 270
Cable Rows 220, 240, 260, 280, 300
T-Bar Rows 250, 270, 295
Barbell Rows 245, 275, 275, 225

Shoulders today. :hn

[Adriftpanda]

Nice!

Back this morning. Real nice pump, feeling nice and full.

Neutral grip lat pull down - 4x8-10
Bent over DB row - 4x8 (drop set)
High row - 4x8-10
T-bar row 4x10-12 (2 drop sets)

Finished off with reverse grip lat pull down -- stuff arm lat pull down 4x10-12

Getting my cardio in this weekend, bball tournament. I hate running....

[icehog3]

Good luck in the tounament, Huy! :tu

Light shoulders today, actually got great range of motion and nice high reps. Didn't do many sets, felt like less was more today.

Seated Military Press 135, 155, 175, 195, 215, 175, 135
Barbell shrugs 275, 275, 315, 315, 275

[DBall]

Back on the 5x5 workout plan... :banger

[Adriftpanda]

Good chest day.

incline db press, 15* incline db flies, hammer strength decline press, dips. All 4x10-15

finished off with a couple tricep work.

[icehog3]

Good rep day, Huy. :tu

Took today off after a tough game late Sunday night (we had 8 skaters against a full team of 20 somethings, got outshot 30-9, but won 3-0). Figured I would be stronger for back with a good night's sleep, so that's up tomorrow.

[icehog3]

Back day.

Bent over rows 185, 205, 225, 245, 265, 275, 285
Bent over rows (Smith machine) 225, 255, 285, 305, 315
T-bar rows 270, 270, 270
Cable rows 260, 260, 260, 260
4 sets pullups to failure

[Adriftpanda]

Back day as well, Admiral!!!

Bent over DB rows 4x10
Seated row (single arm) 4x8-10
Neutral grip lat pull down -- stiff arm lat pull down 4x10-8
Roc-It machine reverse lat pull down 4x6 (drop set, went heavy for this)

Finished off with abs.

[NeuRon]

back/bi's day for me as welll yesterday

Rack Deadlifts - 135x15, 225x12, 275x10, 315x8, 375x4
Dorian Rows (Bent-over Rows) 135x15, 225x10, 275x8, 135x15
Wide Fat Grip Lat Pulldowns - 100x12, 140x10, 160x10, 175x9
Preacher Curls - 145x12, 155x10, 165x8, 175x7, 125x12
Closed Grip Cable Row - 180x12, 210x10, 230x10, 260x9
Hammer Curls SS with reverse grip Barbell Curls - 3 sets, same weight 35/40 x 10
Standing Bicep Curls (DB), Run The Rack - 25, 30, 35, 40, 35, 30, 25 x 7

[icehog3]

Shoulder day today. Like last time, kept it relatively light and real short due to being a wuss about pain.

Did Militarys with an exaggerated range of motion to try and free up the joint a little. 135, 165, 185, 205, 215, 195, 175.

High rep shrugs 8 sets @ 315 .

That was it...short and not so sweet. But I got through it. Hockey tonight, arms and abs tomorrow.

[Adriftpanda]

Seated or standing, admiral?

[icehog3]

Seated, I forgot to type that, Huy. ;s

[Adriftpanda]

Legs today. High volume, love/hate thing.

Leg press 5x15
Lying leg curls 4x15
Stiff leg deads 4x10-8
Front squats 5x8
Finished off with leg extensions 2xfailure (around 20-30)

[mk05]

http://www.boston.com/news/local/massachusetts/2014/07/30/northampton-police-respond-report-gun-find-man-gun-show-instead/vzLSk3XhiIh5sHF0VsD5uO/story.html

[Adriftpanda]

Shouldas and aaaams today. Longest I spent at the gym in a while.

Standing military presses 4x6
Arnold presses 4x6-8
Incline single db side lat raise 4x8-10
Face pulls -- upright row 4x10-8
Cable side lat raise -- bus drivers 4x10

Super set my arms, bis and tris. Kept everything 3-4x8-10

[Adriftpanda]

Squeezed out a good back workout today before heading up to Portland to see Mr.Mark.

Pull ups to warm up 5x10-15
Neutral grip lat pull down
Bent over BB row
Reverse cable flies - 4x10-14
Seated low row machine

Pull up contest with my partner to finish it off. I win :) Kept all the exercises to 6 rep max for 4-5 sets, not including my warm up. Wanted to go heavier today.

[icehog3]

Good workout prior to debauchery, Huy. Give Mr. Mark my bestest.

[icehog3]

International chest day.

Bench Press 225, 265, 285, 305, 315, 325, 275
Incline Bench 195, 215, 235, 255, 275
Flex Vertical Bench 250, 275, 295, 320
Dips 3 sets to failure

Followed by a steak and egg whites lunch

[icehog3]

Rep day for back, with a little weight to make it challenging/interesting

T-bar Rows 225, 270, 270, 270, 270, 295, 295
Wide grip Pulldowns 220, 240, 260, 280
Cable Rows 220, 240, 260, 280
Bent Over Rows 225, 245, 275, 275

Dead hangs x 2 to failure

[Adriftpanda]

Had to get in today after a weekend of eating whatever the hell I wanted.

Chest, abs and some steady cardio.

Flat bb bench
Incline hammer strength press
Incline db press
Cable presses

Decided to go heavy and kept the reps low. 5x5-6 on all except for the cables. Did those for about 12-14. Finished off with abs.

[Adriftpanda]

Pretty quick back day yesterday. Went heavy and went low. 4x5-6 or 5x5

Wide grip lat pull down
Reverse grip lat pull down using hammer strength
T bar row
Seated low row
Back extensions

[icehog3]

Shoulders yesterday....pre-fatigued my delts with some machine presses to 240, then did some seated presses from 135 to 215.

Heavy shrugs for traps, and finished with some tricep work.

Off to hit legs now, wish me energy.

[Adriftpanda]

Don't you wish you had some of that 1.3 during your leg day? I miss it, thats for sure.

Leg day as well tonight...

[icehog3]

Don't you wish you had some of that 1.3 during your leg day? I miss it, thats for sure.

Leg day as well tonight...

Oh, I do, Huy.

Fit RX still has some old-formula Jack3d in wild cherry flavor. It helped a lot today, especially after a late game last night. :)

[Adriftpanda]

Do they really? Thanks for the heads up. I'll take a look later tonight.

[Adriftpanda]

$75 holy crap. Nvm.

[icehog3]

$75 holy crap. Nvm.

I will let you know if they put it on special again, I got 2 for $98 with free shipping.

[Adriftpanda]

I'll take one of yours, thanks and xoxox

Leg day. 'twas nice...

Squats 5x5-6
Stiff leg deads (working from a deficit) 5x10-6
Leg press hammer strength machine 5x12-15
Lying leg curls (singles) -- single leg deads using db 5x10-12

That's all she wrote!

[icehog3]

Don't have a full one left, but I will keep the eye out for the special, Brother.

[Adriftpanda]

Speaking of the devil... Just got an email from Fitrx. The twinpack for them is up on sale. 2 for $100. Guess I'll take a couple :)

[icehog3]

And I didn't get the e-mail....WTF!! :mad:

[Adriftpanda]

Weird, I've never ordered from them. Guess they just like me more :)

[icehog3]

I got the e-mail about 1/2 hour later. I like you more too.

[Adriftpanda]

:)

Shoulder day

Arnold presses
Incline front raise
Incline side delt
Face pulls -- upright row
Heavy standing military press

Finished off with lots and lots of shrugs.

[icehog3]

Back day....also my 6th day in a row, I am probably not going to take any days off until I leave for Shack.

Hard and heavy, and real short rest intervals.

Bent Over Rows 225, 245, 265, 295, 315, 335
T-Bar Rows 270, 295, 315, 270
Cable Rows 260, 280, 290, 310
Wide grip pullups 3 sets to failure
Close grip pullups 2 sets to failure
Dead hang 1 set to failure

[Adriftpanda]

Deads and back today possibly... Letting my food settle, I have time to think about it

[Adriftpanda]

I lied, arms and abs today.

super set my bis and tris, everything was 4x8-15

did a bunch of ab stuff as well.

[Adriftpanda]

Deadlift day.

Conventional as well as sumos. Didn't want to go too heavy. Repped at 315 for about 5x5-6, decreased the weight to 245 for the same. Think I ended up doing 15 sets

Finished it off with some rowing movements as well.

[icehog3]

Shoulders today, various pressing movements until I couldn't get the weight off the rack.

Finished with some triceps, put off trap work 'til tomorrow.

[Adriftpanda]

Breasts today; fueled by ice cream, Japanese pastries, and teriyaki sandwiches. :)

Warmed up with light incline hammer strength press. 3x15

Incline db press
*15 degree incline flies (went lighter, 8-10 reps)
Hammer strength incline press
Flies (lighter 8-12)
Dips w/weights

Finished up with a couple tricep lifts, not much. Did all my working sets 5x5-6 unless noted.

[icehog3]

Chest and Tris, to workouts left 'til vacation.

Bench Press heavy
Vertical Bench heavy
Incline Bench moderate
Decline Bench moderate
Close Grip Bench moderate
Cable Pishdowns moderate
Dips bodyweight

[Adriftpanda]

That's a lot of pushing! How long did that take?

[icehog3]

Probably sound an hour, Huy,

Back and traps today

T-bar Rows 250, 270, 295, 295, 295
Bent Over Rows 245, 275, 295, 315, 345, 275, 225
Pullups 15, 13, 11
Cable Rows 270, 290, 310, 260
Chinups 11, 9
Barbell shrugs 275, 315, 365, 385, 275
Dumbbell shrugs 110s, 115s
Deadhangs

[icehog3]

Last workout before Shack tomorrow, going to hit legs, bis and shoulders. That will make 11 straight days in the gym without a day off.

Feel good, not overtrained, but I know 5 days off will be a good thing physically. By Sunday I should be chomping at the bit to get back in, so hoping that will give me a mental boost as well.

[Adriftpanda]

Enjoy your 5 days off. Sometimes you just need that. I'm actually taking 3 days off, not planned but starting wed-Friday, I'm just slammed with plans. It will be the longest I've taken off in a couple years.

Hit legs hard last night, felt great.

Front squats 4x6-8
Smith machine lunges 4x8-10
Lying leg curls 4x8-10 (drop set)
Stiff leg deads 4x8-10
Fst -7 on leg extensions

[icehog3]

Thanks, Huy, wish you were gonna be there herfing with us.

Headed in for the Last Hurrah now.

[Adriftpanda]

Me too my friend, me too. Smoke something pedestrian for me, baller.

[bonjing]

Ha, found out my right shoulder blade doesn't move properly which is causing a pinch in my shoulder. Stretching and massages for me for a while -(P

[Adriftpanda]

There's a $20 message parlor in SF... You have to knock on the door to get in. They will do a "line up" for you. You'll end up paying much more than $20 though :)

[icehog3]

Feel better, Greg.

Make me a reservation, Huy.

Rep day to finish my 11. Dropped rest time between every set

Leg Press 600 - 20, 18, 16, 15, 14, 14
Cambered bar curls 125 - 19, 18, 17, 16, 15, 14, 13, 12
Seated military press 175 - 19, 17, 15, 13, 12

That's it, just gassed. Today is the first day I have felt overtrained...prefect day to start my vacation.

See y'all on Monday. Lift hard. :ze

[Adriftpanda]

Enjoy brotha; sorry, they are all booked up. The only one that is free looks like Greg with a weave.

Nice back day for me. Been finishing my workouts with fst 7s

[Dude Here]

You guys mind if I jump in on this thread? A little about me:

Been working out for years and have recently shifted from powerlifting to more fitness oriented stuff. Really injured my lower back doing some heavy deadlifts. I've lost 40lbs in the last three months and have started some Crossfit training as of late. Had an off day today but plan to hit it hard tomorrow after work. Here's a back shot from the other day, just to track progress:

http://i828.photobucket.com/albums/zz206/samagdaleno/Mobile%20Uploads/image_zps5b050ad8.jpg (http://s828.photobucket.com/user/samagdaleno/media/Mobile%20Uploads/image_zps5b050ad8.jpg.html)

[icehog3]

Headin' to the gym shortly after 5 days of eating anything I wanted, drinking more than I needed, and moving only when necessary.

[Adriftpanda]

Nice, Steve. Keep working.

I'm with you, Tom. 5 day vacation and I took 4 days off. Probably one of the longest breaks I've had since training. I'll train whatever you train today, it's a new week for me.

[Dude Here]

Rough one today.

Warm up:
500m row
Kettle bell swings - 20lbs 4x20
Overhead squats - 45lbs 3x10

WOD: Elizabeth
21-15-9 rep scheme for time
Power cleans @ 135
Dips

Finished in 10:30 on the dot. Broke the cleans into equal sets of 7, 5, and 3. Did 20+ on all sets of dips. Finished with some bi and ab work then another 1600m row. Off tomorrow to go watch Exoendables 3 with a buddy then bodyweight work on Wednesday.

[Adriftpanda]

Well, I did not do Elizabeth but I'm sure she is cute :)

I did however train with my wife...

Chest day! The 4 day break did a lot of good for me.

Warmed up with some incline hammer strength, light to moderate 3x15-20

Flat db flies 4x8
Incline db press 4x6-8 with 2 drops sets
Hammer strength press 4x8-10
Weighed dips 4x10-15

Finished off with some abs

[icehog3]

Good job, Men.

I was burnt and saved my juice for playoff hockey tonight. It didn't help. :r

After 3AM and back to work tomorrow, so looks like my 5 day break will be a 7 day break. Hope it helps me as well, Huy, though my shoulder feels like french-fried chit right at the moment. :hn

[Adriftpanda]

I finished up a killer leg day... Took a lot out of me.

[Dude Here]

Solid workout tonight.

Warm up:
Mobility drills
Mountain climbers 2x50
Overhead squats 2x10 @ 45lbs

WOD: Cindy
As many rounds as possible in 20 minutes of:
Pull-ups x 5
Push-ups x 10
Air squats x 15

I was able to complete 17 rounds in 20 minutes. Used a variety of hand positions for the pull-ups and push-ups and different foot positions for the squats. Afterwards I did some calf work, ass to grass barbell squats with 135lbs, abs then 1 mile on the step mill.

Off day tomorrow. Hitting the pool with the wife and kiddos then back at it Friday morning.

[Adriftpanda]

Enjoy you day off, Steve.

Hit that lat today.

Warm up:
5x10-15 pull ups, all different grips

Neutral grip lat pulldowns
Seated row machine
bent over bb row
reverse cable flies (5x10-15)
close grip pull down -- stiff arm lat pull down

Did all 4x8-10. Back is feeling reaaaaaal nice right now. Had some awesome thai food for the pw.

[Dude Here]

Put in some work today.

Warm up:
Broomstick twists
Kettlebell swings
Squat jumpers

WOD:
Ten rounds for time of:
135lbs deadlift x 15
Push-ups x 15

Completed in 10:49. Seriously underestimated this workout. I was cruising through the first six rounds but somewhere around the fifth or sixth rep in the seventh round my lower back and hams were smoked. Rounds 8, 9 and 10 were a grind to the finish. After that it was some close grip bench, dips, ab work and a mile run to close out the day. May try to get in a 3000m row tomorrow if I can find the time.

[icehog3]

Finally hit it today....got out of the groove since Shack, so I did a rep day.

Bench press 4 sets @ 275
Decline Press 2 sets @ 315, 2 sets @ 275
Incline press 3 sets @ 225
Dips 3 sets at bodyweight (a little heavier since Shack, LOL)

[Adriftpanda]

I worked out my belly today with a medium pizza :)

Oh can't forget the frozen yogurt! Going for the nice pump tomorrow

[Adriftpanda]

A nice chest day, fueled by last nights pizza.

Went heavy on flat bench 5x5-4

Incline db press
Cable flies
Flat db flies
Hammer strength press

All were 4x8-12

Finished up with some bicep work. Standing db curls, reverse grip curls -- v-grip pull ups (great bicep) movement.

[icehog3]

Back Day.....short, heavy and sweet.

T-Bar Rows 225, 275, 295, 315, 275
Barbell Rows 225, 255, 275, 295, 295-225 superset
Cable Rows 220, 240, 260
Wide Grip Pulldowns 200, 220, 240
Pulllups 2 sets bodyweight to failure

[Dude Here]

Decent workout today.

Warm up:
Deep static stretching. My hamstrings are sore as hell from Saturday's workout and this was much needed.
Kettlebell swings
Resistance band work

WOD:
Six rounds for time of:
Walking lunges x 100ft
Pull-ups x 21, 18, 15, 12, 9 and 6
Sit-ups x 21, 18, 15, 12, 9 and 6

Completed in 17: 25. Surprisingly, this workout wasn't all that hard, probably one of the easier ones I've had lately. Not terribly happy with my time but that's really my fault there. I got too aggressive with the pull-ups to start out with. I should have broken them down into three even sets for each round instead of trying to knock out as many as possible right away. That just ended up smoking my grip earlier than it should have. Oh well, live and learn and all that. Moved onto some back and front squats followed by some calves, abs and then a 2000m row. I did shave 30 sec off my row time though! Rest day tomorrow then back at it Wednesday unless I score some overtime at work.

Keep up the strong lifting gentlemen!

[Adriftpanda]

A very crappy leg day, fueled by less than 125g of carbs today...

Highlight of my session was hitting squats 5x8 @315, felt fairly light actually. Maybe good thing that I hardly do squats. My ass is big enough, mainly stick to front squats.

[icehog3]

315 is nothing to sneeze at Huy. :tu

Steve, those pullup numbers are impressive. :tu

Didn't get to train today, had court at 9 and didn't get out until it was time to head to work. Hoping to double up tomorrow.

[Adriftpanda]

Sounds good brotha, enjoy your session tomorrow.

[icehog3]

Got my double in, Huy, got to the gym an hour earlier than usual to make it happen.

Legs - Leg Press, Hamstring Curls
Shoulders - Seated Militarys, Standing Militarys
Biceps - Cambered bar Curls, Preacher Curls
Triceps - Skull Crushers, Cable Pushdowns

Off again tomorrow, then breasts and abs Thursday.

[Dude Here]

Got my double in, Huy, got to the gym an hour earlier than usual to make it happen.

Legs - Leg Press, Hamstring Curls
Shoulders - Seated Militarys, Standing Militarys
Biceps - Cambered bar Curls, Preacher Curls
Triceps - Skull Crushers, Cable Pushdowns

Off again tomorrow, then breasts and abs Thursday.


Good work there Tom. I'd be dead trying to pull a double like that. Huy, those squat numbers are damn good to me.

[Adriftpanda]

Back work:

Deadlift 5x6-8

Pull ups (variety of grips) 4x10
Hammer strength high row
Reverse grip lat pull downs
DB row
Reverse flies

All were 4x8-10

Finished up on wide grip pull ups till failure.

Did some tricep work as well.

[icehog3]

Good day Huy. :tu

[Dude Here]

Another workout in the books.

Warm up:
.5 mile walk at 4% incline.

WOD:
1 mile run
100 sit-ups
100 push-ups
100 back extensions
50 pull-ups
1 mile run

Finished it all in 37:32. Oh Lord, those back extensions were tough! Next time I attempt this I'll push myself a bit harder on the runs to make up some time. Keep up the hard lifting men!

[icehog3]

International Chest Thursday:

Bench Press: 225, 255, 275, 295, 305, 315, 325
Incline Bench 185, 205, 225, 245, 275
Hammerstrength Wide Grip Bench 275, 325, 325
Pec-Deck Flyes 235, 250, 265

[Dude Here]

Took a trip to the woodshed with today's workout:

Warm up:
Band extensions
Mobility drills
Broomstick snatches

WOD: The Chief+
5 rounds, 3mins on 1min off of:
135lbs power clean x 3
10 push-ups
10 squats
As many rotations of this as possible in 3mins

I managed 3 rotations per round. Cleans got REAL ugly those last couple of rotations there, lol. Finished with towel pull-ups, shoulder presses, then 1 mile on the step mill. Gonna hit the gym with the wife tomorrow morning then it's a baseball game (and several beers) that evening.

Tom, everyone knows that Monday's are National chest and bi day!

[icehog3]

Tom, everyone knows that Monday's are National chest and bi day!

That's why I try to rarely do chest on Mondays, Steve...everyone else is, it's a fight for equipment.

Back Day Today, went a little lighter anf super high reps, short rest.

T-Bar Rows 225, 250, 270, 270, 270
Barbell Rows 205, 205, 205, 205, 205 (superset with T-Bar 225)
Cable Rows 270, 290, 290, 260
Close grip Pullups 2 sets to failure
Wide grip Pullups 2 sets to failure

[icehog3]

Low strength day and the shoulder was feeling wonky, so did something different today.

Put 135 on the bar and did sets of seated military presses to failure, using an exaggerated range of motion (well below parallel) to try and stretch out the shoulder and break up scar tissue. Did a total of 205 reps, then did some extreme stretches to finish off.

[Adriftpanda]

National back day

Pull ups for warm up. 4x10 with some negative pull ups

Dead lifts, 4x6-8. Proud of Staci, she pulled 185 for reps. 3x6 for her.

Neutral grip pull downs 4x8-10
High rows 4x8 w/drop set
Db row -- bent over flies 4x8-10
Stiff arm lat pull downs 4x12-16

Finished off with some triceps

[icehog3]

Arm day:

Cambered bar curls
Barbell curls
Precher curls
Skullcrushers
Cable pushdowns

International Leg Day tomorrow....

[Dude Here]

Intergalactic workout today.

Warm up:
Mobility drills
3 minute walk at 5% incline

WOD:
For time complete:
1 mile run
-then-
5 rounds of:
225lbs deadlift x 5
Dips x 15

Finished it all in 15:58. I did stop the timer while I walked from the treadmills over to the rack and slapped 225 on the bar. Finished with some cable push downs, pull-ups, push-ups, abs then a 2000m row. Feeling whooped tonight. Gonna pour myself a stiff drink and stretch out for a while.

[Adriftpanda]

Legs today.

Squats 5x5 @315
Sumo deads 5x5 @375

Rest were isolation movements, leg presses, lying curls, seated leg curls 4x12-15

[icehog3]

Heavy leg press and hamstring curls today...wish I could do some squatting, Huy, but I just can't get my shoulder to cooperate. I will keep working on it.

International Chest Day manana...on a non-Monday where it belongs. :r

[icehog3]

Vertical bench
Incline Bench
Decline Bench
Flyes

Lots of reps today, good pump.

Back day manana.

[Adriftpanda]

International Shoulder day :)

Db side lat raise 4x10
Standing arnold presses 4x8-10
Seated smith machine military press 4x10-12
BB upright row -- machine shrugs 4x10
Rear delt flies 4x12-18
Face pulls 4x12-15

[Adriftpanda]

Arms and calves today. Quick and fun.

Seated calve raise, standing calve raises, and did donkey raises.

Tricep rope extensions 4x12-15
Ez bar reverse grip extensions 4x10-12

Standing db curls 4x8-12
Ez bar curls 4x8 (drop set)
Ez bar reverse curls 4x10

Dips -- machine preacher curls 4x10-12

[icehog3]

Back Day.

Prefatigued the lats with pullups. 8 sets to failure. Can't get as many as I used to with the first set, only got 18, wonky shoulder must mess with my form a touch.

After the pullups, continued with heavy cable pulldowns. 200, 220, 240, 260, 260, 200.

Didn't have much left for the rows, only got up to 245 on the barbell rows, 270 on the T-Bar rows and 260 on the cable rows. But that was plenty after all the pullup/pulldown action, and my lats were trashed.

[Adriftpanda]

Ahhh got to train with my buddy today since Staci will be going to Vegas tonight.

We did back and chest today, killed me.

Incline bb 5x8-10
Neutral grip lat pull down 5x8-10

incline flies -- db bent over rows 5x8-10
cable presses -- seated cable row 4x8-12
dips -- wide grip pull ups 4x6-10 (back was shot)

[icehog3]

Love them supersets, Huy. :tu

Shoulder day today. You know it's not going to be a good day when you are getting sharp pains before you even warm up. :r

Gutted it out through 4 sets of militarys and 4 sets of seated militarys. That was all I could handle.

Hit abs hard after so I felt like I accomplished something anyway.

[Adriftpanda]

Ouch! One of those bad days huh brotha.

[icehog3]

Ouch! One of those bad days huh brotha.

It was, but I still got in a workout, so I can't do much more. :)

Thinking about a chest/back superset day next week, been awhile for me and I love those days. You're inspirational!

[Dude Here]

Feelin' whooped after today. I hit the gym Tuesday with the wife and it was just a whatever kind of day. Still got in a 1.5 mile run. Today's workout though:

Warn Up:
Stretching
Barbell snatches (need some serious work on these)
Sumo deadlift high pulls 135x5 superset with pull-ups x 5 (4 sets)

WOD: Squats 3/3/3/3/3

135/185/185/205/205

First time squatting with any real kind of weight since I hurt my back a year or so ago. Felt good to have some weight across my back again. Form needs some work, but overall it was pain free. Finished up with some abs then a fast 1000m row. Keep up the good work men, hope that shoulder of yours cuts you some slack Tom.

[icehog3]

Thanks Steve....you keep on tearin' it up too! :tu

[Adriftpanda]

Heavy legs today.

Sumo deads 5x5
Hack squats 5x8-10
Front squats 5x6-8
Lying leg curls 5x12

Just arrived in Vegas, time to eat!!

[icehog3]

Lots of food, and no hangover Huy? :D

Today was a scheduled day off, but I woke up early and hit chest. Kept it short and intense since it was a day early.

Bench Press 215, 245, 275, 295, 315, 275
Vertical Bench 275, 305, 325, 275
Dips bodyweight 19, 17, 17, 16
Cable pushdowns 115, 125, 135, 115, 95

[Dude Here]

Feeling tired and beat today but still got after it.

Warm up:
Stretches
Cable twists
Short barbell complex

WOD:
5 rounds for time of:
135lbs power clean x 5
Burpees x 8
Toes to bar x 5

Good God almighty, those burpees were tough! Whew, definitely need to work on those some more. Finished this one in 11:33. Moved onto some towel pull-ups supersetted with flat bench, then some abs and finally 1.25 miles on the step mill. Looking forward to an off day tomorrow and some Cowboys football!

[Adriftpanda]

I've been eating a lot! It's so good, back to reality tomorrow. Was a short trip.

[icehog3]

Back Day....not a lot of gas.

T-Bar Rows 225, 250, 270, 295

T-Bar - Bent Over Row Supersets 225-185, 250-215, 270-235, 250-235

Pullups 3 sets to fallure

Finished with some light cable rows.

Can't wait for my day off Wednesday. :r

[Adriftpanda]

After a couple days off, and eating like a pig, I was back at it. Killed chest and abs today.

incline db 4x8-10
15* incline db flies 4x8-10
db pull over 4x10-12
seated cable presses -- dips 4x10-12

Mainly focused on lower abs today.

I was hit on today, I think... but he wasn't my type.

"You must have some really amazing abs if you do all those exercises. Can I see them?"

My response, "Haha. They're alright, maybe next time. I have to go take a sh.i.t. See ya."

[Dude Here]

Got in, got it done, got out.

WOD: 12 minutes, as many round as possible of:
5 pull-ups
10 push-ups
15 squats
3 95lbs hang clean and press

I finished seven rounds then moved onto some dips, abs and a fast mile run. One of those days when I was kinda glad to be driving out of the gym parking lot.

[icehog3]

Shoulder day. Yeah.

Seated military press 135, 155, 175, 195, 205, 215, 185, 165
Barbell Shrugs 225, 275, 315, 365, 405, 275

That's all I can stands, I can't stands no more.

Well, except some ab work. :r

[Adriftpanda]

Back day.

High rows 4x8-10
Wide grip lat pull down 5x8-10 w/drop set
Bent over bb row 4x8-12
Seated single arm cable rows 4x8-12
Reverse grip lat pull down on hammer strength 3x12-15

Finished up with some triceps

[icehog3]

Today was a scheduled leg day, but after back to back hockey games last night after 3 weeks off the ice, I decided I would do arms instead. ;) :r

Heavy cambered bar curls (up to 175)
Moderate weight preacher curls

Cable pushdowns (heavy, to prefatigue)
Heavy close grip bench
Dips

[Adriftpanda]

Everyones favorite day, leg day.

Pre-exhausted legs with hack squats 4x10-12

Front squats 5x5, 275 felt extremely light today. Made me happy.
BB stiff leg deads (went heavy) 4x8
Leg curls 5x12
lying leg curls -- single leg extensions 5x10-12

[icehog3]

Chest day:

Incline bench (high reps) 185, 215, 235, 255, 275
Decline (low reps) 275, 315, 365, 275
Dips 4 sets to failure
Machine flyes 205, 220

[Adriftpanda]

Shoulders and calves today.

seated shoulder press machine 4x8-12 (more of trying to fatigued the muscle before I start)

Arnold presses 5x8-10
Db side lat raises 5x8-10
reverse fly machine -- front db raises 5x10-12
upright right row -- front db raises 4x10-12

finished off with seated calve raises and standing raises 8x12-15

[Dude Here]

Did back to back days Wednesday and Thursday.

Wednesday:

Did more of a traditional leg day with some leg press, lunges, OH squats and some wall ball shots.

Finished with: 12 minutes, as many rounds as possible of
10 push-ups
15 squats
200m row

Did 6 rounds of that then rowed an additional 1000m to finish off the day. Really cruddy workout overall. Felt tired and not motivated.

Thursday was much better however. Kept it simple and just worked on my basic lifts:

Snatch grip deads
Bench
Hang snatches
Hang cleans

Finished off with abs then a 1.25 mile run. Great workout. Off today to do some yardwork and wait for the storms to roll in this afternoon.

[icehog3]

At first a read "did back days Wednesday and Thursday", Steve, and thought "WTF? Wow!"......then I read it again....."back to back". Whew. :r

Back day for me today. I had been heavy into the pullups and pulldowns the last two back days, so I decided to row my arse off today. Lotta sets, but it was feeling good and I got a great pump.

Bent Over Rows (varying grip-widths). 185, 215, 235, 255, 275, 315, 275, 245
T-Bar Rows 225, 250, 270, 295, 315, 295, 270, 250
Cable Rows 240, 260

That were all she wrote.

Legs and shoulders tomorrow.... Let the whining begin! :r

[Adriftpanda]

Boring day, arms and abs.

Single arm cable extensions 5x12 to warm up the elbows

Cable rope extensions 5x10-12
Incline skullcrushers 4x12
Dips 5x12-15

Incline db curls 4x10-12
Reverse grip Ez bar curls 5x10-8
Cable curls 7x10

5 minutes of ab stuff.

[icehog3]

5 minutes of ab stuff.

5 minutes more than I did today, Huy. :r

[Adriftpanda]

Eating like a champ today... Pizza, pastries, and more pastries. Maybe I'll end tonight with half pint of ice cream :)

I better have a good deadlift day tomorrow.

[icehog3]

Shoulders and legs.

Leg press.
Hamstring curls.
Seated Military Press.
Barbell Shrugs.

Then I got drunk tonight. Hope it helps my arm workout tomorrow. :al :lr

[Dude Here]

Wasn't too shabby yesterday.

WOD: 5 rounds for time of:

75lbs hang snatches x 5
75lbs squats x 10
pull-ups x 10

Finished that in 12:58 then moved onto 3 rounds of OH press into front squats into push-ups. Did some ab stuff then ran 1.5 miles. Thinking about hitting it again today but just working out at the house. I'm gonna miss the Cowboys game anyway being at work so might as well.

[icehog3]

Sounds like a good one, Steve! :tu

[Adriftpanda]

The pizza and pastry diet works.

Lifted for moderate weight and high reps today. Just touch up work.

Deadlift 7x8 @375

Flat BB, pause push 5x8 @ 225
Incline db press 5x10
Seated cable flies 5x10-12

[icehog3]

Arms today, easy peasy.

Cambered bar curls
Zottman curls
Preacher curls
Close grip bench
Skullcrushers

[Brimy623]

Hitting the gym today after a little layoff!
Planning on a compound routine for the 1st few months to try and get back some size and strength!
Will stay tuned and let you guys know how it goes!

[Adriftpanda]

My elbows need so much warming up before hitting any push movements, I could never jump into skullcrushers or close grip bench. Smash them, Tom!

Sounds good, Brian. Best of luck.

[icehog3]

Good luck, Brian. :tu

Warming up is for pu$$ies, Huy. ;) ;s :lr

[Dude Here]

Ouch.

Started off today with some classic lifts:
Power clean 135lbs 4x5
Deadliest 225lbs 4x6
High Pulls 135lbs 3x5

WOD: 20mins, as many rounds as possible:
5 pull-ups
12 push-ups
10 wall ball throws (12lbs ball)

Finished 13 rounds of that silliness then did some abs and a 1500m row. I was going to run but the ball of my right foot is really sore. Almost feels like it's bruised. I'll try it again Wednesday.

[Brimy623]

Did chest -
Incline Barbell Bench Press
Flat Barbell Bench
Dumbbell Pullovers
Dips

[Adriftpanda]

Nice back day for me.

Wide grip lat pull down 5x8-10
High rear delt flies, using cables 4x15-18
T-bar row 4x10-6
Seated one arm row 4x10 w/drop set

Finished off with triceps. 4x10-12
Push downs
Reverse push downs
Incline skulls

[Brimy623]

LEG DAY!!!!

Barbell Squats
Hack Squats
Sumo Deadlifts
Stiff legged Deadlifts

I sore from yesterday already & I didn't even go heavy. The long layoff is showing me how out of shape I got! I can only imagine tomorrow.

[Adriftpanda]

Nice, Brian. Sounds like my typically leg training. That's what I'm hitting tonight. Although, I won't be doing any deads till next week.

[Brimy623]

Are you guys powerlifters or bodybuilders?

[icehog3]

I'm just an old guy trying to maintain strength and physique, Brian. I'm a bodylifter. Or maybe a powerbuilder. :D

[Adriftpanda]

I'm a hybrid kind of lifter if that means anything but lean more towards bodybuilding side. Big lifts such as conventional deads, sumo deads, squats and barbell bench press, I will do more of 5x5-3 RM. It's fun to train like a power lifter sometimes.

[Brimy623]

I'm just an old guy trying to maintain strength and physique, Brian. I'm a bodylifter. Or maybe a powerbuilder. :D

Depending on what you consider an "old guy" I may be right there with you.

I'm a hybrid kind of lifter if that means anything but lean more towards bodybuilding side. Big lifts such as conventional deads, sumo deads, squats and barbell bench press, I will do more of 5x5-3 RM. It's fun to train like a power lifter sometimes.

I learned late about using the compound movements to gain size & strength.

I'm the skinny guy getting sand kicked in my face at the beach but have been lifting off and on for a number of years. Most recently (past 3 years) got up to 200lbs (body weight) from a steady 165-170, but 21-26% body fat.

Got a little stressed and lost 30 lbs over the past 4 months, so I'm back down to 170. Would like to get back to 200 but want to bring the body fat % down between 10-15%. Soon to be 50 yrs old so I may have to adjust those goals, but time will tell.

Leg workout is kicking my a$$ already! :sh
Tomorrow's a rest day.

[Adriftpanda]

Best of luck to you Brian, and for someone yours and Toms age, to be still active is a great. We are always back here posting so it's a great motivation as well as some ideas.

I started my journey a few years back. I played collegiate basketball but decided that I school and athletics were on the back burner. I ballooned up to 225 and sitting around 19% bf.

Today, I'm around 180 and around 7-8% bf.

[icehog3]

Huy is right, Brian, I look here for some inspiration/motivation when I need some from outside.

Chest day today...mixed up the reps.

Bench Press (moderate reps) 245, 265, 285, 305, 315, 325, 275
Incline Bench (high reps) 205, 225, 245
Decline Bench (low reps) 315, 345, 365, 315
Pro-elite Pec Deck Flyes (high reps) 205, 220, 235

[Adriftpanda]

I want to be in the 300 bench club... Nice day Tom.

Legs felt great today. Upped my carbs last few days and it helped me today.

Pre fatigued the legs with hack squats 4x12

Heavy squats 5x4-5
Lying leg curls 4x12-15 w/drop set
Single leg press 4x12
Finished off with stiff leg deads using DB 2x20

[icehog3]

NIce leg day for you, Huy. :tu I have no doubt with your drive you'll be in the 200 club soon enough.

Back tomorrow after court, think I might hit the pullups hard, then see how much weight I can row after that.

[Adriftpanda]

300! 300! My poverty bench :(

[Dude Here]

Son of a...

We got a HUGE rain storm through my area last night, and as I'm standing there looking out my front door I suddenly remember that I left the window on my truck cracked, D'oh! I grabbed an umbrella and ran out to the driveway to put it back up. As I'm shutting the door my hand slipped and I ended up closing it on my thumb! Fortunately I didn't slam the door so I don't think I'm gonna lose the nail or anything. This is definitely gonna "modify" my training for a bit though, lol.

[Brimy623]

Son of a...

We got a HUGE rain storm through my area last night, and as I'm standing there looking out my front door I suddenly remember that I left the window on my truck cracked, D'oh! I grabbed an umbrella and ran out to the driveway to put it back up. As I'm shutting the door my hand slipped and I ended up closing it on my thumb! Fortunately I didn't slam the door so I don't think I'm gonna lose the nail or anything. This is definitely gonna "modify" my training for a bit though, lol.

Tough break! But good that you feel it's not too bad. Feel better and hope it heals quick.

[icehog3]

Rub some dirt on it and get to the gym, Steve! ;) :D

[Dude Here]

Tough break! But good that you feel it's not too bad. Feel better and hope it heals quick.

Thanks. I was worried for a minute there that my hand modeling career was over!

[icehog3]

Crap back workout today, my shoulder felt out of place on the pullups, and I didn't do as much pre-fatigue damage to my back as I wanted. Just couldn't get the reps up as high as usual.

Did some cable pulldowns for a little more exhaustion.

Hit barbell rows, and though I didn't have much gas, those felt like I was really doing some good work on the lats. I dunno, maybe it was a decent workout after all, despite my frustration with the pullups. Finished off with some T-bar rows, and hit the road.

[Adriftpanda]

Sorry to hear, Tom. It'll get back soon.

Shoulder day for me. I feel like I was there for a while...

Standing military press 5x8 w/drop set
BB upright row 5x8-10
Single arm cable side delt raises 4x8-10
DB front raises - side raises 4x8-12
Rear delt flies 5x10-12

Finished off with arnold presses 4x6-8

[Dude Here]

Had myself a good ol' leg day yesterday.

Hang clean to front squats
Thrusters
Stiff-legged deads with walking lunges
Calf raises

Did some abs then finished with a 3000m row. Felt whooped after all that. Thumb is feeling much better today so I might tag along with the wife this morning and get in a fun little arm day. Foot feels like it's good enough for a mile or two as well.

Keep up the strong lifting men!

[Brimy623]

Back in the gym today after yesterday being a rest day!!
I'm still sore as ever from chest & legs. But soildering on and making sure I get my tail in there.

Shoulders
Standing Military
Clean & press
Upright rows (barbell)
shrugs

[icehog3]

Good days, Men! :tu

Off to hit shoulders, my least favorite day of the week. Maybe I can put this sh!t back in place by accident. :r

[Adriftpanda]

I have to run... ughhh

I do not do ANY FORM of cardio. My physique comes 100% from what I eat. I have to run 1.5 mile next Wednesday for a agility test.

Arms and some light running today. Cardio = gains killer

[icehog3]

You can push that 1.5 mile run easy, on pure adrenaline, Huy. And the time they give you, you could alternate runing a lap and fast walking a lap and still pass. Just be sure to set a steady pace, don't go balls out the first couple laps or you could run out of gas.

After yesterday's back day debacle due to my shoulder, I figured shoulder day itself would really be a travesty...but it actually went well Kept it light for more reps, but my form was good and the pain was tolerable.

Seated Military 135, 155, 175, 185, 205
Standing Military 165, 180, 195
Barbell Shrugs 245, 295, 345, 395, drop set (395, 345, 295)
Finshed off with one rep at 295 where I held it in the top poisition as long as I could....seemed like a long time. :r

[Adriftpanda]

Elbow was bothering the chit out of me today.

Arms today, painful but quick.

Warmed up with v-grip pull ups -- rope extensions 5x10-15
Overhead rope extensions 4x10
Ez bar curl 4x8-10
Weighted dips 4x10-12
Incline db curls 5x10-12
Preacher curls -- db skull crushers 4x12-15

[icehog3]

Hope the elbow feels better soon, Huy....way to power through it. :tu

Legs and arms tomorrow for this guy.

[Adriftpanda]

Anyone going to watch the Olympia this weekend? You can stream it on flexonline.com if you're interested.

[Brimy623]

Anyone going to watch the Olympia this weekend? You can stream it on flexonline.com if you're interested.

Now that you mention it I will try to catch it, or at least some of it.

Life got busy & I didn't make it to the gym yesterday. :hn
So today I'm going to do shoulders & back!

[icehog3]

Thanks for the web addresss, Huy, I hope to catch some too.