Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Dude Here]

Back to back days done.

Yesterday was all about the Olympic lifts. Snatches and power cleans. Lots of sets and reps across a wide range of weights. Finished with some arm work then a 1.5 mile run.

Today was bench work followed by:

5 rounds for time:
35lbs Kettlebell swing x 10
Push-ups x 20
20lbs wall ball throw x 8
Squats x 15

Finished it all in 11:50 then moved onto 2000m of row intervals. 200m slow then another 200m fast as I could. Wiped out after all that. Off day tomorrow for some Cowboys football!

[icehog3]

Bears are on MNF, Steve, so guess I can train tomorrow! :)

Nice set of workouts! :tu

[Adriftpanda]

Wanted to get a good leg day in because I dont want to be sore on Wednesday.

Front squats 4x8
Sumo deads 4x8-10 w/ drop set
Lying leg curls 4x10-15
Seated leg press 4x15-20

Finished off with stiff leg deads 1x40

[Adriftpanda]

Giving myself a full days rest before my test on Wednesday. So did back and chest today.

Wide grip lat pull down 5x8-10
Flat DB bench 5x8-10

4x8-10
Incline DB press -- bent over DB row
High row machine -- flat DB flies
Cable flies -- seated cable pull downs
Finished off with 2xfailure of wide grip pull ups -- dips

[icehog3]

Kick ass on that test, Huy.

Did another pre-fatigue back day, except used cables instead of pullups.

Wide grip pulldowns 200, 230, 250, 270, 290, 240
Bent Over Rows 185, 215, 235, 255
T-bar rows (gripping the bar, alternating top hand) 225, 225, 250, 250, 270, 270
Cable rows 240, 260, 280, 300
2 sets of pullups to failure

[Dude Here]

Solid workout yesterday, kept it simple.

Started off with 25 pull-ups and 100 push-ups then moved onto high pulls, cleans and some deadlifts. First time pulling 315 in quite a while. Felt smooth and light. Finished with abs and then a 1.5 mile run.

[icehog3]

Shoulder day, and I knew it wasn't going to be pretty when my rotator cuff (or lack of one) was killing me while putting on my workout clothes. Still, powered through the pain for a decent workout...only proble is now the pain is here for the day at work.

Seated military press 145, 165, 185, 195, 205 185, 165
Barbell shrugs 225, 275, 315, 365, 405, 315

That was it, but I did them with really strict form despite the pain. I still feel better with the pain than I would feel if I had skipped the workout....y'all (and not many others) know what that means.

[Adriftpanda]

Way to power through it broth. I feel you man, I'm in the same boat as you.

[Dude Here]

Better to deal with some pain knowing you've done something that a large portion of the population hasn't (or couldn't) then to do nothing at all.

[icehog3]

Thanks Huy and Steve.

In the words of Staff Sergeant Barnes, "Take the pain! " :D


https://www.youtube.com/watch?v=-5NBja6NLTg

[Brimy623]

I had both my rotator cuffs repaired, so I know your pain "intimately"!!
Good that you could still tuff it out! Hope there's no further damage though!
Missed out on my leg workout yesterday. Taking care of my son. But going in there shortly to make up for it. Today's supposed to be a rest day.

[icehog3]

My left rotator is bascially gone, Brian, goes from an annoyance most days to a throbbing demon on a few others. Surgeons laugh at the idea that it could be repaired. :)

Have a good leg workout!

[Adriftpanda]

After my test, I had a couple hours to kill before meeting up with Donald. Decided to head over to the gym to hit shoulders.

Arnold presses 4x10
Bb upright row 5x10-8
Cable side delt raises 4x10-8
Seated military press 4x8-6
Rear delt fly machine 4x12-15
DB side delt raises 4x10-12

[icehog3]

Hardcore, Huy! :tu

[Adriftpanda]

Tom, what day are you getting in for the herf?

[icehog3]

Thursday, early afternoon I believe.

[Adriftpanda]

So we can hit shoulders Saturday before the herf?

[icehog3]

So we can hit shoulders Saturday before the herf?

You know I always take the herfs as my breaks from lifting, Huy.

But if I was going to lift out of town before a herf....shoulders would be the LAST thing I would train on vacation. Too much ouch. ;) j

[Adriftpanda]

Lol I knoe, I was teasing you.

Back day for me. Kept it simple and fun.

Deadlifts 5x5-8

Neutral grip lat pull down 5x10-8
High row machine -- bent over rear delt flies 5x10
Seated row machine 5x10-12
Stiff arm lat pull down 4x12-15

[mk05]

I've been doing more crossfit style workouts the past several months! Today I did 100 pushups, 100 kettle bell swings, and 100 pullups (assisted my back isnt so good).

[Dude Here]

Hit it yesterday and it was pretty good.

WOD: SSDD 2

For time:
Burpees x 10
225lbs deadlifts x 20
Push-ups x 100
35lbs Kettlebell swings x 50
20lbs wall ball throws x 60.

Finished with a 1.5 mile run. Was out and about with the wife and kids all day today and then I've got testing with the local PD tomorrow morning. If there's time in the afternoon I'll be back in the gym.

[Adriftpanda]

Chest and abs today.

Incline db press 5x8-10
flat db flies 5x8-10
seated press machine 5x8-10 w/drop sets
cable incline flies 4x10-15

[icehog3]

Good job, Huy. :tu

Unscheduled day off today, and not happy about it. :mad:

[swingerofbirches]

Glad I found this thread!

I started lifting again about 4 months ago after a decade long layoff.

Supersetted bis/tris yesterday and chest/back is tomorrow morning.

This week has been an odd one for me since I've been on PTO from my normal job and have been working for a buddy doing some painting this week. So I lifted on monday (legs) and hadn't lifted again until bis/tris yesterday. So i'm looking forward to getting back to my routine.

[Adriftpanda]

Glad to hear youre getting back into, Charlie

[icehog3]

Good to have you back in the fold, Charlie. :tu

[icehog3]

International Chest Day.

I get to the gym and some guy I've never seen before is doing supersets....but far from super. He was trying to reserve 3 different pieces of equipment, including the bench I needed, but taking 5 minutes+ between sets .....not between supersets, but between sets within a superset. After 2 go-rounds I told him he was done hogging 3 pieces of equipment and that I would be using the bench. Hedecided to get the **** out.

Inclines (super high reps) 185, 205, 225, 245, 265, 225, 185
Declines (low reps) 275, 315, 315, 315, 275
Bench (medium reps) 275, 275, 275, 275

[Adriftpanda]

Haha sounds like a legit superset. He's working too fast, I usually take 15 minutes been sets.

Had a good leg day.

Front squats 5x3-5
Leg press 5x10-12 with 2 drop sets
Lying leg curls 4x15 w/drop set
Stiff leg deads using DB 3x15

Farmers market festival nearby, killed a big plate of jumbalaya and a catfish po boy. Oh can't forget a big cup of ice cream, filled with yellow cake, Nutella, fudge and peacons. I'm happy.

[icehog3]

Happy? Why wouldn't you be?? :dr

[Adriftpanda]

International chest and bis day.

Incline bb press 5x8-10
Incline DB flies 4x8-10
Dips 4x15
Seated press machine 4x8-12
DB pull overs -- bb curls 4x8-10
DB curls 4x8-12
Rope curls 4x10-12

[icehog3]

Shoulder day today...best my shoulders have felt in weeks, pain was minimal. Only did delts, figured I could throw in traps tomorrow....didn't want to spoli a good thing. :r

Seated Military Press 135, 155, 175, 185, 205, 215, 225, 175, 155
Standing Military Press 165, 195

[Adriftpanda]

Glad it felt decent today, Tom.

[icehog3]

Thanks Brother, maybe I will regrow a new shoulder soon.. :)

[Adriftpanda]

If that doesn't happen, you can get botox :)

Back day, felt nice. Decided to skip deads though because I'm going to sumo tomorrow for legs.

Wide grip lat pull down 5x6-10
High row machine 4x8 w/drop set
bent over rear delt flies db 3x10
Bent over BB row 4x8-12
Bent over db row 4x10-12

cable push downs 5x10-15
single arm tricep extension db 3x12-15

[icehog3]

I already have buttocks, Huy! :D

Arm day:

Cambered bar curls 145, 155, 165, 175, 175
Olympic bar curls 95, 105, 115, 125
Preacher curls (different grip each set) 100 x 4
Close grip bench 205, 215, 225, 235, 245
Cable pushdowns 125, 135, 145, 125, 105

[Adriftpanda]

Nice arm day, Tom.

Had a good leg session today.

Squats 5x5
Hack squats 4x10 w/drop set
Lying leg curls, single leg 4x12-15
Leg extensions single leg 4x10-15
Stiff leg deads 4x8-12

[icehog3]

Good leg day, Huy. :tu

[Adriftpanda]

Shoulder day with some friends

Bb standing military press 4x5-6
Seated Arnold press 4x8
Bb upright row -- DB side delt raise 4x10 w/2 drop sets
Front raises using cables 4x10-12
DB shrugs 4x15-20

[icehog3]

Wish I had friends..... :lv

Inernational Chest Day...decided to do a high (16-20) rep day on inclines and flats

Incline bench 195, 205, 215, 225, 235, 245, 255
Flat bench 205, 215, 225, 235, 255, 195

Heavier on declines 275, 295, 315, 345

1 set of machine flyes with extreme stretching and prolonged contraction - 225

Hockey tonight, back day tomorrow.

[Adriftpanda]

I really don't like to do two days of pushing in a row but the wife wanted to do chest.

Chest and arms, quick training session today.

Flat BB press 4x6-8
incline DB press 4x10
seated fly machine 4x8-10
db pull over 3x10

incline db curls -- over db extensions 4x10-15
preacher curls -- rope extensions 4x10-15

[Dude Here]

I've been bad about updating on here lately. Haven't been doing anything too amazing though. The wife and I are going to a Halloween party on the 25th and I've got a Spartan costume picked out. Gotta get into a bit better shape before I wear it out though so it's just been lots of cardio and high-intensity stuff as of late. Keep up the hard work men!

[icehog3]

Back day yesterday...the gym was so crowded I couldn't find an unused barbell at the start so I did cable work to start.

Wide grip pulldowns 180, 200, 220, 240, 260
Cable rows 220, 240, 260, 285
T Bar rows 225, 250, 270, 295
Barbell Rows 225, 275, 305
Pullups 2 sets to failure

Supposed to be a shoulder day today, but I didn't sleep well last night and have to go to work shortly, so so much for that.

[Adriftpanda]

Back day.

Stiff arm lat pull downs -- pull ups 4x10
Underhand lat pull down machine 4x10-12
Cable rows -- v grip pull downs 4x10
Dead lifts 4x6-8
DB row -- high row 3x10

Followed by 3x3 and 2x2 from In-n-Out :)

[icehog3]

Leg day today....had a hockey game tonight so I stayed light.

Leg Press 5 sets @645
Hamstring Curls 5 sets at 120

Finished with some light bis and abs

[Sancho]

Goblet squats 4x15
Bench press 4x10-15
DB shrugs 4x15
Inclined row 4x10
Machine flies 4x15

Then some interval cardio. I probably need to map my workouts better as I have just been winging it and it's probably not the best approach.

[icehog3]

Chest day, medium reps

Bench press 225, 265, 285, 305, 315, 275
Vertical bench (plate loaded) 275, 295, 325, 275
Incline dumbell press 100s, 100s, 95s, 90s
Dips (bodyweight) 4 sets to failure

[Adriftpanda]

I wing it once in a while, more like touch up work. Usually on days that I'm suppose to take off. Which usually doesn't happen.

Leg day, high reps.

Front squats 5x6-8, 4x5 pause reps
Leg press 5x20
Lying leg curls 4x20
Smith machine lunges 4x10-12

[icehog3]

Back day, hard and heavy.

Bent Over Rows 205, 235, 255, 275, 295, 315
T-Bar Rows 225, 250, 270, 295
Dumbbell Rows 100, 110, 120, 130
Cable Rows 260, 280, 300, 240
Pullups 2 sets to failure

[Adriftpanda]

Shoulders and a couple bicep movements at the end.
Shoulders felt decent today.

Bb upright row 4x10-8
DB presses 4x8-12 (80lb first time in a while, I've done these, felt nice and easy)
Seated side delt raises -- machine side delt raise 3x13
DB front raise 4x12-15
Shrugs 4x15-20

Seated DB curls 4x10
Preachers curls 4x10-15

[icehog3]

Nice workout, Huy. :tu

Shoulders for me in a few hours. :hn or :ze ? We shall see.

[icehog3]

Shoulder felt really good today, but I stayed relatively light with high reps to keep her that way.

Seated military press 165, 165, 165, 175, 185, 195, 205, 165
Barbell shrugs 275, 275, 275, 315, 315

That's it...shoulders feel pumped and suprisingly pain free...almost. :r

[Adriftpanda]

Glad it was good to you today, Tom.

Don't you love it when you get to the gym, it's packed but everything you need is wide open...

Back and tricep day.

Wide grip lat pull down 5x6-8
T-Bar row 4x8-10
Seated row machine (one arm at a time) 4x10-12
Rear delt fly machine 5x10-15
Underhand lat pull downs 4x8

Stiff arm lat pull down -- cable extensions 4x15-20
Dips 100, took me about 4.5 sets

Did drop sets with all my exercises today, just felt good today.

[cigarmarine]

can some one give me a good start work out

[icehog3]

What are your goals, lashun? Tough to give any advice without knowing what you are looking to do.

[cigarmarine]

What are your goals, lashun? Tough to give any advice without knowing what you are looking to do.

looking to shed some weight mostly:su

[icehog3]

Maybe one of the cardio guys can chime in with a program, I mostly train for strength, and get all of my cardio playing ice hockey. If you get a program you like, keep us up to date on how it's going for you.

[cigarmarine]

I'll keep you posted

[icehog3]

Arm day today, supersetted bis an tris.

Cambered bar curls @ 145 / cable pushdowns @130 6 rounds
Preacher curls @135 / bodyweight dips 4 rounds
Barbell Curls @115 / Close Grip bench @225 2 rounds

[Adriftpanda]

Had a decent leg day yesterday.

Squats 5x5
sumo deads 6x5-8
Leg press 5x15-20
Seated leg curls 4x12-15
Lying leg curls 4x12-15

Finished off with some legs.

Chest today.

[icehog3]

Nice, Huy. :tu

Day off for me, Woot! Back at it manana.

[Adriftpanda]

Chest and a couple bis, taking tomorrow off.

Flat bb press 5x3-6
Incline db flies 4x10-12
Incline hammer strength press 4x8-12
Seated vertical presses 4x10-12
Incline smith machine press (did these light and slow) 3x4-8

Seated db curls 4x8-12
reverse ez bar curls -- v grip pull ups 4x10-12

[icehog3]

International Chest Day

Bench Press (rest-pause) 255, 275, 295, 315
Incline Bench 225, 245, 275
Wide grip Smith Bench 225, 245, 275, 315
Decline Bench 275, 275, 225
Dips 3 sets to failure

After the rest-pause sets, I was lucky I could do much else. :lr

[Adriftpanda]

Nice day of training, Tom. Like the wide gripe press.

[icehog3]

Yeah, they really hit the chest in a completely different way, Huy. :tu

Back day today, early start too.

[Adriftpanda]

Ditto. Same here.

[icehog3]

Did a super high rep day 20-25 reps per set. I had to dial the weight way back after the first exercise, the T-bar reps took it out of me.

T-Bar rows 5 sets @ 225, 1 heavier set at 270
Barbell rows 5 sets #185, 1 heavier set at 225
Cable pulldowns (wide) 180, 200, 220, 240
Dumbbell rows 2 sets @ 90
Pullups 1 set to failure

[Adriftpanda]

Nice, Tom! Back And tricep for me.

Deficit dead lifts 5x3 @405

Land mine rows 4x8
Neutral grip lat pull down machine (what a great machine, they just put it in) 5x8-12
Cable rows -- stiff arm lat pull down 4x10-12

Cable tricep extensions 4x15-20
Dips 4x25

Leg day...

[icehog3]

Crush those legs tomorrow, Huy. :ze

I hit shoulders today, not nearly as pain-free as last time unfortunately. Decided to forgo the last couple heavier sets, and cut my rest time between sets by more than 1/2, yet keep the reps high. Actually got a good workout by changing the intensity even though strength and flexibility were low.

Seated Military 135, 155, 175, 195, 175, 155, 135

Barbell Shrugs 225, 275, 275, 275, 315, 365 Last three sets I held the last rep I could do in the fully contracted position for 10-12 seconds (no wraps). My traps are burning but good right now.

Leg day......

[Adriftpanda]

That's what I basically did today, Tom. Lighten the load on my front squats due to soreness in the lower back from siting on the couch all day yesterday basically. Turn the rest period down a bit and focused a lot more on squeezing at the bottom of my squats, basically a nice 3-5 second pause.

Front squats 4x8 @ 275
Leg press 5x15-20
Lying leg curls 5x12-20
Single leg extensions 4x12-15
Bb stiff leg deads 4x8-12

That's a wrap. Post workout meal was 8oz of bison, brown rice with broccoli... And 2 slices of pumpkin cheesecake from the Cheesecake Factory.

[icehog3]

Excellent, Huy....especially the cheesecake. :D

[Adriftpanda]

It sure was good... :)

Chest today. Kept it simple and semi heavy.

Flat bench 5x5
Flat bb press 4x8-10
Inclined flies db 4x10-13 w/drop set
Seated cable flies 5x10

Finished off with a couple bicep.

Standing db curls 4x8
Ez bar curl 4x8-10

[Adriftpanda]

I typically do not press back to back days but today I decided to do shoulders. Limiting my pressing movements though.

Arnold presses 5x8
incline db side delt raise 4x8-12
bb upright row 4x10 w/3 drops sets
smith machine behind neck presses 4x12-15 (kept this light)
cable side delt raise 4x10-12

BB shrugs 5x15-20

[icehog3]

Internatonal Chest Day...strength low after hockey.

Bench press 235, 265, 295, 315, 275, 245
Leverage Verical Bench 255, 295, 315, 345, 275, 225
Decline Bench 315 x 3 sets
Dips Bodyweight 3 sets to failure

One more chest day before vacation, going to hit Inclines first that day.

[icehog3]

Back day, felt weak and gassed, though the numbers look decent.

Bent Over Rows 225, 245, 265, 295, 305, 315, 335, 275, 225
Cable Rows 220, 240, 260, 280, 305, 260
T-Bar Rows 3 sets at 270
Y-bar Pulldowns 200, 220, 240
Wide pulldowns 220, 240, 260, 200

[Adriftpanda]

Took yesterday off just because I felt like I needed a little rest. Midnight came around and I wanted to go, but Staci wouldn't let me...

Either back or legs today. A good friend is coming up today so I'll let him pick. I hope he says back though. :)

315 bent over rows is nothing short of weak, sir dbag.

[icehog3]

I got a weak back, Huy. How long I had that? About a week back. :D

Train Saturday & Sunday, then Tuesday & Wednesday, then I get one of my coveted 4 day Herf breaks from lifting. I think I need this onbe a lot more than the last one in mid-August.

Also going to go back on some prohormone for a cycle after the herf, been off for a couple months now so I should be good to go.

[Adriftpanda]

Yeah, I think I will go everyday till next Sunday. I'll do chin ups on your biceps next Thursday.

[icehog3]

Yeah, I think I will go everyday till next Sunday. I'll do chin ups on your biceps next Thursday.

MMMM....hung Huy. :)

[jdakine]

Been a long time sinse I posted in this thread. Well after having knee surgery two plus years ago and having shoulder surgery almost a year ago, I finally started going back to the gym. Know that I can lift more than a 1 or 2 pound dumbbell, lol.

Realized that my workout routine from my 20's and 30's probably not the best at age 51. Met with a personal trainer this morning to do an assessment. Very interesting process and went very well. She is going to design a better plan for me and also work on form and correct some of my enbalances to help streghthen my core and posture. Very excited to be back and work with a trainer that understands the body.

She comes highly recommended and we have talked a lot over the past 2 years.

Good to be back :-)

[Adriftpanda]

Glad to hear, Jay. Hoping for the best to come. See you on Thursday, brother. ;)

Did back last night with some friends.

Pull ups to warm up 4x10-25
Neutral grip pull downs 4x8-12
BB bent over rows 4x8
High row machine 4x8-12 w/drop set
Seated cable rows 4x8-10
Narrow grip pull down machine 3x12-20

Finished off with a couple tricep movement.

[icehog3]

Good to have you back, Jay! :tu

Nice workout, Huy, and see you both Thursday. :D

[icehog3]

Shoulder day, stayed a little lighter and changed grips to accomodate some stiffness and soreness.

Narrow grip military press 135, 155, 175, 185
Wide grip seated military press 135, 155, 175, 185, 195
Barbell shrugs 5 sets @315

Only one more shoulder workout before vacation break, thank goodness. :r

[icehog3]

Bi's and abs today, with alittle tri's mixed in. Saving some gas for hockey at 7.

Cambered bar curls 135, 145, 155, 165, 175, 145
Close grip curls 4 sets @ 110
Preacher curls 155, 145, 145
Cable pushdowns (varying grips) 130, 140, 150, 165, 130

[Adriftpanda]

Pastries and pizza today, getting that nice stretch on the abs.

[icehog3]

Gotta have those days now and then, Huy. I am gonna have 4 of them, Thursday through Sunday. :dr :lr

[Adriftpanda]

Legs yesterday - today they are sore and I'm walking with a limp

Shoulders and abs today.

95lb DB press - 95 reps took my about 15 sets. Did this for my Nana
Cable side delt raises 4x12 w/drop set
Bb press 4x8-10
Bb upright row 4x10-13
Side delt raise 5x10-15

Shrug machine -- DB front raise 4x12-15

[icehog3]

Did all my push today in my next to last workout before a 4 day break, By the time I got to shoulders, they were worthless. :r

Bench press 245, 275, 300, 315, 275, 225
Incline Bench 205, 225, 245, 265
Seated Military Press 135, 155, 175, 155, 135
Bodyweight dips 4 sets to failure
Tricep cable pushdowns 105, 115, 125, 105

Back and Legs tomorrow, should be a killer....

[icehog3]

Did back and bis, too gassed for legs...I'll get a leg workout in tomorrow before I leave for vacation.

Bent Over Rows - 205, 225, 245, 265, 285, 305, 325, 275
T-bar Rows 250, 275, 285, 305
Cable Rows 2409, 260, 290, 340, 270
Pullups 4 sets to failure
Cambered Bar Curls 5 sets at 135
Preacher Curls 135, 155, 135

[Adriftpanda]

What time are you flying out?

Back and triceps today.

Deadlift 5x4-6
DB row 4x10 w/drop set
Pull ups -- wide grip pull downs 4x8-12
Seated high row machine pull down -- rear delt flies 4x10-12
Wide grip lat pull down machine 5x12-15

Cable tricep extensions 4x12-15
Dips 4x15
Seated DB extensions 4x10-12
Single arm cable push downs 4x12-15

Light legs tomorrow for me.

[icehog3]

Flight leaves at 2:30 and srrives at 4:50. See you tomorrow?

[Adriftpanda]

I will see you tomorrow brother. :)

[Adriftpanda]

I'm too sore and tired to get up and head out... Legs today. Told myself I would do light work, nope. Never works that way.

Front squats 5x5
Stiff leg deads -- walking DB lunges 4x10
Lying leg curls 5x12-15
Leg press 5x15

Did some ab work as well.

[Adriftpanda]

Chest and bis today before our herf. Figured I would be eating whatever the hell I wanted, might as well hit the gym before that.

Incline DB press 5x8-10
Incline DB flies 4x8-14
Seated fly machine 4x12-15
Flat bb press -- dips 3x10

Reverse grip curls 4x12-15
Incline DB curls 4x8-10
Preacher curl machine 5x10

Time to feast.

[Adriftpanda]

Shoulder day in honor of Tom.

Seated side delt raise db 5x12-15
Seated DB press 4x10-12
Incline DB side delt raise 4x8-12
Upright bb row -- DB bus drivers 4x10
Smith machine behind neck press 4x10

Shrug machine 5x15

[Adriftpanda]

Legs today, tiring and now I'm cooking for tomorrow's meal. Im beat.

Squats
Pause squats
Sumo deads
Leg press
Lying leg curls

Lots of reps and sets. Fueled by the mochi, cookies and Dr.Dan's jalapeño corn bread.

[icehog3]

Back in the gym yesterday, supersetted chest and back for Huy.

Bench press - wide cable pulldowns x 5
Decline press - Bent over rows x 5
Incline press - pullups x 4
Flyes - Cable Rows

Skipped today, had court and was gassed.

Legs and shoulders tomorrow....yuck.

[Sancho]

Squats 5x5
Bench Press 5x5
Pendlay Row 5x5

[icehog3]

Leg Press 645 X 5 sets
Hamstring Curls 135 x 4 sets
Seated Military Press 135, 155, 175, 185, 195, 205, 215, 185, 165
Shrugs 275 x 8 sets

[Adriftpanda]

Nice chest and back day, Tom.

Back and some triceps tonight.

Weighted pull-ups 4x10
Stiff arm lat pull downs 5x10-15
Neutral grip high row machine 5x10-12
T-bar row 4x10 w/drop sets
Wide grip lat pull downs 5x10

Rope extensions 5x12-15
Dips 4x15
DB overhead extensions 4x10

[icehog3]

Nice lookin' back day, Huy. :tu

Arms today for this guy:

Cambered Bar Curls 125, 135, 145, 155, 165
Barbell Curls 3 sets @ 115
Close Grip Curls 2 sets @110
Preacher Curls 3 sets @ 145
Cable Pushowns (varying grips) 120, 130, 140, 130, 120
High Dips 3 sets to failure

[Adriftpanda]

Chest and biceps tonight.

Flat bb press 5x5
Fly machine 4x12-15
Incline DB press 4x8-12
Incline DB flies 4x10
Dips 4x15

Seated DB curls 5x10
Reverse grip ez bar curls 4x10
Preacher curl machine 5x10

[Sancho]

Barbell squat 65lbs 5x5
Standing overhead Press 70 lbs 5x5
Deadlift 105lbs 1x5

I think I'm at the edge on OHP, this was tough as heck today. Im almost at that 70% of Bench press that I'm told is a rough ratio so guess that'll have to go up to compensate.

As an aside, if either of you guys are using whey protein can you give some recommendations?

[Adriftpanda]

Currently using Hexapro by Allmaxfirst thing when I wake up, along with my Oates.

Post training I take Cellucor Whey.

[icehog3]

I only take Whey post workout, Chris. Optimum Nutrition (ON) 100% Whet Gold Standard. Tastes like a milshake mixed with water. My favorite flavor is Rocky Road, followed closely by Chocolate Peanut Butter.

[Adriftpanda]

ON is probably the best bang for your buck as well. You can get s 10lb bag for around $100.

[Adriftpanda]

Legs today

Squats 5x5-8
Hack squats 4x8-10
Lying leg curls 5x12-16
Walking DB lunges 3x20
Stiff leg deads 4x10

[icehog3]

Back today, battling through a stomach bug.

Wide cable pulldowns 200, 220, 240, 260
Barbell Rows 225, 245, 275, 300
Narrow grip rows 185, 205, 225, 245
Cable rows 240, 260, 280, 300, 240
Pullups 3 sets to failure

[Adriftpanda]

Got to train with some friends this weekend. Boy does training with people much stronger than you, make a huge difference. They both compete in strong lift competitions so it was fun to train like that for a day.

Flat bench (pause push) 4x3
Flat bench 4x5
Incline DB flies 4x8
Incline DB press 4x8
Dips 4x8

Did some accessory work with tricep and rear delts

[Adriftpanda]

Hoping you get over that bug, Tom.

Flying down south for a day and half for my oral. Going to do your back training today.

What cable rows are you talking about?

[icehog3]

Good luck, Huy! :tu

Cable rows, V-bat right to the belly button.

http://i196.photobucket.com/albums/aa73/icehog3/cablerow_zpsc853d0ce.png (http://s196.photobucket.com/user/icehog3/media/cablerow_zpsc853d0ce.png.html)

Shoulders today, it sucked.

Seated Military 135, 155, 175, 185, 195, 185, 185
Barbell Shrugs 8 sets at 275 in 6 minutes

That's it....done. Hockey tonight.

[Adriftpanda]

Got it, that's what I figured. Thanks Brother.

Little nervous but fingers crossed. We will see...

[icehog3]

I got my fingers crossed for you too, My Brother. Lotsa old guy Karma coming your way.

[Sancho]

Good luck Huy, keeping you in my thoughts.

Thanks for the advice on the ON, will have to look into that as GNC is robbing me blind.

Tonight:
Squat 70# 5x5
Bench press 100# 5x5
Pendlay Row 75# 5x5

Finally broke triple digits on bench, felt pretty good. Just gotta work on getting the other stuff there as well. Can finally see some definition to my arms and back :)

[Adriftpanda]

Thanks guys!

Had a couple days of good training while down south in LA.

Back on Monday - same routine as you, Tom. Just started off with deadlifts and finished off with all grips for pull ups 4x10

Legs last night - usually legs are my longest day, around an hour half or more. Short on time so I got in and out around 1:15.

Heavy front squats 4x4, 3x6-8
DB walking lunges 4x10 each leg
Lying leg curls 5x12-15
Seated leg extensions 5x12-15

[Adriftpanda]

Good luck Huy, keeping you in my thoughts.

Thanks for the advice on the ON, will have to look into that as GNC is robbing me blind.

Tonight:
Squat 70# 5x5
Bench press 100# 5x5
Pendlay Row 75# 5x5

Finally broke triple digits on bench, felt pretty good. Just gotta work on getting the other stuff there as well. Can finally see some definition to my arms and back :)

Nice, Chris! In time, everything will increase my friend.

I stopped going to GNC years ago. If you're looking to order supplements, bodybuilding.com is my main source for protein and bcaas

[Sancho]

Nice leg day!

Yeah, I was cruising their site last night. Seems they're pretty competitive price wise.

Yesterday was:
Squats 5x5
OHP 5x5
Deadlifts 2x5

10-15 minutes with my dynaflex in the evening.

[icehog3]

Teaked something in my lower back overnight, so the last rep (failure) of every set was pianful today. Hoping it's a short term thing.

High Rep day for chest.

Incline press 195, 215, 235, 255, 225
Vertical Bench 250, 275, 300, 325, 275
Icarian Incline 200, 180, 190
Bench Press 215, 235, 255, 275, 225
Machine Flyes 205, 205, 235

[Adriftpanda]

Hope you feel better soon, Tom. It's a frustrating injury, been there many times.

Took yesterday off. Body just needed it. Light legs and back today.

[Sancho]

Take a rest day Tom, no sense putting pain into your back. How has your shoulder been holding up?

Squat 80 5x5
Bench 105 5x5
Barbell row 80 5x5

[icehog3]

Hope you feel better soon, Tom. It's a frustrating injury, been there many times.

Took yesterday off. Body just needed it. Light legs and back today.

Did back today....tweak is gone. Gotta love it, wish my shoulders would heal like that. Thanks Huy and Chris.

Started as a rep day, got a few heavier sets in when I realized my back was good.

T-Bar Rows 225, 250, 270, 295
Barbell Rows (narrow grip) 225, 255, 285, 305
Barbell Rows (wide grip) 185, 205, 225, 245
Cable Rows 260 x 3 sets
Pullips 3 sets to failure, 3 different width grips

Hockey tonight.

[Adriftpanda]

Nice, Tom. Good work.

Did some light legs and back since I skipped Thursday.

Front squats 6x6-8
Angled leg press 4x10-15
Seated leg curls -- lying leg curls 3x10

Wide grip lat pull down 4x6-8
Pull ups 4x8-10
Stiff arm lat pull downs 4x10-12

[icehog3]

Great workout, Huy, those front squats are killers.

It's just about shoulder time. :hn :r

[Adriftpanda]

Started a new program. Today was chest and some accessory work. It was different but fun.

Bench, pause push 5x3
Bench, wide grip press 3x7
Chest supported rows 5x5
Neutral grip DB press 3x10
Super set bicep and tricep movement 3x10
Face pulls 3x15

[Sancho]

Squats 85 5x5
OHP 80 5x5
Deadlift 95 125 x5

Got my ON rocky road today, I'm impressed, way better than what I was using and I don't feel like my kids are trying to slip me some sidewalk chalk shakes anymore! Thanks to both of you for the site recommendation and the ON gold.

[icehog3]

Glad you dig it, Chris! :tu

[Adriftpanda]

Glad to hear, Chris.

Squats 5x3
Pause squats 3x7
good mornings 3x10
back extensions 3x15
core work 3x12 (leg raises, roman twist)
standing calve raises 3x15

[icehog3]

Nice job, Huy. :tu

Back at it tomorrow after a day off today, got my hockey fix though. :ih

[Sancho]

Had a skip day yesterday, felt off today.

Squats 5x5
Bench 5x5
Row 5x5

[icehog3]

You will get back in the groove, Chris.

Skipped a scheduled day for the first time in a long time....tough game last night, didn't fall asleep until 3, and just couldn't drag myself outta bed at 9. Slept in 'til 10:30. Back at it tomorrow, and will train on my scheduled day off Saturday to make up.

[Sancho]

Yeah, I hear ya Tom. I'll be training Saturday to make up. Hopefully you cleaned house at the rink.

[Adriftpanda]

Just finished my first week of a the program that my pal put me on. It's a lot different from what I am use to. It geared towards power lifting and getting strength up.

Today was light legs, it wasn't really light lol.

squats for volume 4x6
front squats 3x8
close stance hack squats 3x10
bb lunges 3x10
russian twist 3x15
seated calve raises 5x10

Next couple days off and back at it Sunday. I normally train 6 days a week but with this program, I definitely need all the rest I could get. Keep it up, men.

[icehog3]

Good luck with the new program, Huy....kick some azz.

[mariogolbee]

Hi all, I joined an 4 month online challenge 5 months back. My personal goal was to lose 24 lbs to get under 300. Without any cardio I've lost about 30 lbs using mostly body weight while watching Netflix. I can even do real push-ups now!

Any suggestions on where to go from here?

[Adriftpanda]

Tom, did you happen to pick up more jack3d when they had them in stock? If you did, want to sell me one?

[icehog3]

I did, Huy, but I'm already into the last one, them tubs is too freakin' small! :r

[icehog3]

Congrats, Mario! What are your goals at this point?

[Sancho]

Nice job Mario!

I'm At about the same point as you, recently returning to some semblance of fitness. I started doing machines to build some strength and conditioning. A month or so back I switched to the StrongLifts program, which is exclusively a barbell centric program for people just getting into lifting. You start with a empty bar and work up to whatever your goal or plateau ends up being. I have enjoyed the program and have seen some improvements in the time I've been using it. I fully expect that after 12-15 weeks I will be in much better shape.

Tom and Huy are the experts though, defer to their experience

[Adriftpanda]

First off, congratulations on losing that weight! Glad to see you're still alive Mario. I do miss you buddy, it's been too long. Come to Steve's house this Saturday, we are herfing.

Like Tom said, what are your goals? Without a goal in mind, it's diffcult to give anyone a game plan. If you come tomorrow to Steves, we can discuss it more in depth.

[mariogolbee]

Thanks, Tom, Chris, and Huy!

After the 24 lbs my secondary goal is 31.6 lbs, netting me 10% total body weight reduction. I just need to lose about another 1.5 lbs to get there, so I'm unsure whether my next yoL should be more weight loss, muscle gain, or something else. I am trying to gain muscle now, rather than just losing weight.

I started with incline push-ups on my knees until failure and can now do 3 sets of 5-6 declines along with several sets of inclines, etc. I'd like to define my triceps and bulk up my chest. I have been consuming more protein now that I want to gain actual muscle. Although I haven't been neglecting my legs, I have been neglecting my back, abs, and cardio. I think I will be working abs into my off days, and need to start that cardio, but I'm pretty much in the dark on what to do with my back, other than maybe some shrugs, etc.

[icehog3]

Anything that pulls back and contracts the lats, Mario. If you aren't strong enough to do pull ups, some cable pulldowns are good. Also some form of rowing....barbell rows, t-bar rows, etc will help. Start with those basics and you can add more when your back is used to the basics. Don't neglect your abs and core, they will support your back for those rows. Good luck and keep asking any questions that come up.

[mariogolbee]

Thanks, Tom! I'll look into these and start them this weekend. And I'll back on my crunches. Any recommendations for lower back?

[icehog3]

I don't directly work my lower back, Mario, I find it is fine as long as I keep my core strong.

[Adriftpanda]

Depending on what you have to work, assuming you're still working out at home, back extensions is a great lower back exercise. Lay on your stomach. Something elevated, maybe a bed or couch, and slide yourself down to the edge of whatever you're using, bed or couch. Make sure your hips are still on the bed. Your lower body should be on and your upper body should be hanging off.

Keeping your body and back straight, slowly bend down and up. You can place your hands behind your head when doing this or just across your chest.

Sorry if I didn't explain this well enough.

Also, glad to hear you're getting in shape. For me, the biggest thing about getting in shape was to understand nutrition but that's a whole different topic for another time. I always tell my friends, before I can train them they have to understand proper nutrition. I can give them all the exercise to do but without proper understanding of nutrition, it's pointless.

[Sancho]

Good workout tonight, even the damaged shoulder from years ago is keeping up even seems it might be a bit less "crunchy"

Squats 5x5 30% to my goal weight
OHP 5x5
Deadlifts 3x5 adding 20lbs per set, finally got to 45's on each end :)

[mariogolbee]

Good to know, Tom.

Huy, I'll give those a try later on today.

[Sancho]

Squats 5x5
Bench 4x5 missed on my last rep, next time!
Pendlay row 5x5

[icehog3]

Shoulder day here. Pain only around a 6, that is a good day. :r

Seated military press 135, 155, 165, 175, 185, 195, 205, 175, 135
Standing military press 3 sets @ 165

Skipped the shrugs, will throw them in tomorrow. Didn't want to ratchet my pain up to a 7. ;)

[Adriftpanda]

6 is good! lol

volume day today. push and some pull, not much.

standing OHP press 6x6
bench (pause push) 4x6
seated db press (unilateral) 3x10
wide grip lat pull down 3x10
db row 3x12

super set a couple bicep/tricep movement.

heavy deadlifts tomorrow :hn

[icehog3]

Legs, Bis and Tris today......day off tomorrow. Hallelujah. :r

[Sancho]

Nice Huy!

Squats 5x5
OHP 5/5/4/4/5 couldn't get the bar above my shoulders on two sets, try again next week
Deadlifts 135, 145 x5

My chest is feeling it big time, pectorals feel throughly flogged.

[mariogolbee]

So... today I started with seated rows and cable pull-downs to learn a little about my back. I also tried two different machines with iso-something-or-others which were said to target my entire back, shoulders, and biceps. With these back exercises I've learned that I really need to develop grip strength, because my hands and forearms seemed to take the blunt of the punishment.

In other words, I focused on my back today. I also got some curls and chest presses/push-ups in, though.

[Adriftpanda]

Good job, Mario.

One more day then I am off!

Heavy deads today followed by some more deads.

Deads 5x3
Halted deads 5x7
BB shrugs 3x12
Seated cable rows 3x12

Finished off with some abs.

[icehog3]

Nice job, Mario. :tu

Good dead day, Huy. :tu

My day off was today, International Chest Day in the AM.

[Sancho]

Nice job Mario and Huy!

I use a dynaflex powerball for forearms and grip strength, they run about 30$. It's just s gyro ball you spin up and have to react to keep going. Target market was rock climbers where forearm, grip and upper arm strength are critical.

[dijit]

So... today I started with seated rows and cable pull-downs to learn a little about my back. I also tried two different machines with iso-something-or-others which were said to target my entire back, shoulders, and biceps. With these back exercises I've learned that I really need to develop grip strength, because my hands and forearms seemed to take the blunt of the punishment.

In other words, I focused on my back today. I also got some curls and chest presses/push-ups in, though.

Mario just a little something for thought while your grip strength develops. There are wrist straps you can wrap around the bar to assist in pulling motions. Dont become dependent on them though once the grip strength develops put them back in your bag. They should be about $20 a pair.

[icehog3]

Mario, these are the best (and most comfortable) wrist straps I have used:

http://www.bodybuilding.com/store/sck/pad.html;jsessionid=F198C0F26430820DA1EBB110BD3298 D3

International Chest Day....I had wicked insomnia last night so I decided to go light and do a rep day.

Incline bench 185, 205,225, 245, 265
Bench press 205, 235, 265, 225
Vertical bench 275, 295, 315, 275
Dips 4 sets to failure

[Adriftpanda]

Mario, wrist wraps are great to use but to build grip strength my best advice is to just not use them. One great exercise that hasn't been mention yet, "farmers walk."

Grab some semi heavy dumb bells,and just walk with the dumb bells in your hand. It will help your grip strength. Since you are starting out, I wouldn't recommend purchasing any wrist wraps or straps just yet. FWIW.

Volume leg day for me.

squats 4x6
front squats 3x8
close stance hack squats 3x10
db lunges 3x10
seated calve raises 3x15

This program has me doing 5 on 2 off but I had a nice late cheat meal, so I'll be doing some fasted cardio tomorrow morning.

[icehog3]

I agree with Huy that not using wraps/straps is best (I haven;t used mine for a couple years), but just wanted you to get the best if you decide to try them, mario.

Had to take today off, second bout in 2 nights with insomnia. Hoping to get a good night of sleep tonight, and double up tomorrow.

[Sancho]

Mario, you should just shake hands with Tom till your grip strength improves ;)

Squats 5x5
Bench 5x5
Row 5x5

Had the place to myself tonight, feeling way better than my mid week slump.

Hope you can catch some z's Tom, I hate not being able to sleep.

I'll probably take the weekend of myself, had some knee pangs on my last squat set. I know I rolled forward on my fourth set at the end :sh

[icehog3]

Thanks, Chris. I'm gonna try. Hope the knee doesn't cause you any more grief.

[icehog3]

Back and shoulders today. Did some pre-fatigue with cables for back, then repped out the rows.

Cable pulldowns 200, 230, 250, 270, 290
T-bar rows 205, 225, 250, 270
Wide Barbell rows 205 x 4 sets
Barbell rows 225, 255, 275
Cable rows 240, 260, 280
Pullups 3 sets 14, 12, 10

Seated Military press 135, 155, 165, 175, 185, 195
Military press 3 sets @ 165

Felt great after a good nights sleep and a day off. Lots of protein in the plan for this evening.

[Sancho]

Looks like a great day for your back/shoulders Tom! Where was the pain level at this time around, based on your reports the last few days it seems like it's been pretty good the last week or two?

[icehog3]

I think doing another body part (back) before I did shoulders helped, Chris, pain was dialed way down today. Might have to think about switching things up for a while and hitting shoulders on back day, or at least as a second body part instead of first in my workout.

[Adriftpanda]

That's a good idea, Tom. Does it hurt when you push?

Entering my 3rd week of this program. Adjusting to it really well and the weights are feeling easier. Resting 2 days has helped me push so much more (knock on wood).

Flat bench (pause push) 5x3
Wide grip flat bench (touch and go) 3x6
Chest supported row 5x5
Neutral grip db press 4x8
Face pulls 3x15

superset bis and tri to finish it off.

[icehog3]

Only hurts on overhead pressing, Huy. Other push lifts are affected by the shoulder (altered range of motion, etc.), but not really painful.

Good deal that the new program is working well. :tu

[Adriftpanda]

Squat day

Heavy squats 5x3
Pause squats 3x8
Good mornings 3x10
Back extensions 3x15
Finished off with some core work for abs.

Taking tomorrow off because we will be driving down south after work.

[icehog3]

Good day, Huy.

Going to take an extra day off tomorrow after tough back to back hockey games. That will also give me incentive to double up Thursday and try the back and shoulders combo again.

Safe travels tomorrow, Huy.

[Sancho]

Safe travels Huy! Interested to see how combining it turns out Tom.

Squats 5x5
OHP 5x5
Deadlift 90, 135, 155 x5

Knee was much improved today

[icehog3]

Glad to hear the knee feels better, Chris. :tu

[Adriftpanda]

Seated OHP 4x6
Flat bench (pause push) 4x6
Wide grip lat pull down 3x10
Seated DB press (unilateral) 3x10
DB row 3x10

Finished off with super setting bicep and tricep. 3x10-12

[icehog3]

Chest day here too, Huy.

Bench press 225, 245, 265, 275, 295
Incline Bench 205, 225, 246, 265, 275
Verticalk Bench 250, 275, 295, 250
Dips (+45) 4 sets to failure

[Adriftpanda]

I miss doing incline... Nice day Tom.

[Sancho]

Solid day Tom! Nice work!

[icehog3]

Thanks Chris! :)

Huy, no inclines on the current program, or are you having an issue?

[Adriftpanda]

No incline on the current program. Its a power lifting program.

Heavy deadlift day.

Deadlift 5x3
Halted deadlift 3x7
BB shrugs 3x15
Seated v-grip row 3x10

finished off with some planks

[icehog3]

Did back yesterday. Gym was mobbed, couldn't get a barbell at the beginning so I did a crapload of cables to start again, not what I wanted but had to adapt.

Widle pulldowns 180, 200, 220, 250, 260
Narrow pulldowns 180, 200, 220, 240, 260
Cable rows 220, 240, 260, 270, 290
T-bar rows 225, 250, 270
Barbell rows 3 sets @ 185

Didn't get to try the shoulder combo, all the racks were taken. Hopefully all is back to normal starting today.

[Adriftpanda]

So you at two pies yesterday? I think I matched you. Fasted training to burn off the pies and stuffing.

[icehog3]

Two pies on top of all those other bready carbs. Huy. :r

Quick shoulder and srm workout today. Did shoulders second, again, it seemed to help...but I was so low on sets, that might be it too. :r

Cambered bar curls 115, 125, 135, 145, 155
Preacher curls 160, 160, 145, 135
Seated Military Press 135, 155, 175, 185
Tricep presses 105, 115, 125, 115, 105, 95

[Adriftpanda]

Ahhhh leftovers for tonight. I'm going to try my best to pass on the jalapeno corn bread and all the other starchy stuff. No to pies :(

First time fasted training on this program, it wasn't easy. Volume day.

Squats 4x6
Front squats 4x6
Close stance hack squats 3x10
DB lunges 3x10

Giant set to end the day:
hanging leg raise, russian twist, and seated calve raises 5x10 w/no rest.

[icehog3]

Nice job on a fast, Huy.

No leftovers for me, my family killed it all. My 5 plateloads of turkey, potatoes, stuffing, corn and cranberries didn't help. :r

[Sancho]

Trying to kill a pie or two last night

Squats 5x5 plus some post fatigue
Bench 4-5x5 missed my program weight by one rep, I blame pie
Pendlay row 5x5

Might try and get back this afternoon but things were busy busy yesterday

[icehog3]

Stupid delicious pie. :mad:

Off day today, came down with a cold Thursday night so maybe it's a oood thing to be off. Hoping I feel better by tomorrow.

[Adriftpanda]

Off day as well for me. Late night run to Jack n Box :)

[Sancho]

Squats 5x5
OHP 4x5
Deadlift 3x5

Off day tomorrow, hope your feeling better Tom!

And Huy, it's been years since I've seen a jack in the box, maybe Florida was the last place I saw one of those establishments. Good times though!

[icehog3]

Thanks Chris, I am still battling and might even beat this one before it settles in my head or chest. Enjoy the off day.

[Adriftpanda]

Good day of heavy chest and some accessory work.

Flat bench 5x4
Wide grip bench 4x5
Chest supported row 5x5
Neutral grip DB press 3x10
Reverse delt flys 3x12

Superset some tri/bis

[icehog3]

Cold be damned, got in for some light back work

Bent Over Rows 185, 205, 225, 245, 265, 285
Wide grip pulldowns 200, 220, 240, 260, 285
Pullups 4 sets to failure

[icehog3]

Shoulder day....did the delt work with super high reps and extreme range of motion.

Seated Military Press 135, 145, 155, 165, 175, 185, 195, 165, 135

Shrugs 4 sets @ 275

That's it. I was gassed after about 160 reps on the presses.

[Sancho]

Can you do that Tom? Morning and afternoon :D

Glad your pushing through the cold as well, tis the season.

Huy, what's the difference between the wide grip and flat bench? Inside versus outside the rings? Same travel path tucking elbows slightly or are they 90* out?

Had a good one tonight, felt really good, maybe I got enough sleep or something :sh
Squats 5x5
Bench 5x5
Bent over row 5x5

[Adriftpanda]

Heavy squat day!

Squat 5x3
Pause squats 4x5
Good mornings 3x10
Back extensions 3x15 BW
Russian Twist 3x1minutes

Chris, the wide grip variation leads to a larger range of motion and increased control. Practicing a wider bench press grip increases torque and in turn, it will increase strength. Note that it's also more taxing on your shoulders than narrow grip. It's a movement most power lifters use.

[icehog3]

Cambered bar curls 125, 135, 145, 155, 165, 175
Barbell curls wide grip 95, 105, 155, 125
Barbell Curls close grip 2 sets @ 110
Preacher Curls 135, 155, 155, 135
Skull crushers 115, 135, 155, 175
Cable pushdowns 5 sets @ 125, 105

[Adriftpanda]

Smash them!

Press and pull day. Still really sore from Monday, may need to do 2 on 1 off, 3 on 1 off just to let me pecs and shoulders recover.

Stand OHP 5x5
Flat wide grip press (pause push) 5x5
Wide grip lat pull down 3x10
DB row 3x12

Superset rope extensions to reverse grip curls 4x10-15

[Adriftpanda]

Heavy deadlift day.

Deadlift 2x5 traditional (Form was a bit off because it was heavy so I switched over to sumo. Didn't want to compromise form)

Sumo deadlift 5x5
Halted sumo deadlift 4x7
Seated rows 4x8-10

Hands are jacked!

[Adriftpanda]

Volume leg day but it still was heavy for me.

Squats 4x6
Front squats 4x6
Close stance hack squats 3x10
DB lunges 3x10

Some core work afterwards followed by supersets of calves

[icehog3]

3 good days in a row, Huy. :tu

International Chest Day

Bench 225, 255, 280, 315, 275
Incline 195, 215, 235, 255
Powermaster Incline 200, 210, 225, 190
Decline 275, 275, 275
Dips 4 sets to failure

[icehog3]

Quick back day, kept it short (and mostly cables) as I have a game at 3.

Wide pulldowns 200, 220, 240, 260, 270, 280
Cable rows 240, 260, 280, 310, 330, 260
Bent over rows 4 sets @ 225
Pullups 2 sets bodyweight

[Sancho]

Had a so so day yesterday, stalled most lifts 3-4/5

Curious what your thoughts are on addressing imbalance, my upper body is heavily biased to the left side. I know this is because I carry my 35 lb toddlers on that side, however it makes my right arm the weak side. My bench and ohp for both break down on that side, any ideas for getting it balanced? Maybe just work the one arm, extensions, curls? I'm worried the heavier I go the bigger the disparity will be. Unless at some point it should somewhat right itself.

Did do a number of toddler presses tonight exploring the issue :) kids loved it.

[icehog3]

Start carrying them on the right, Chris. ;)

I haven't seen people have much success with one side training, I would just work with weight you can meet your reps with and let it even out over time.

Bis and Shoulders today, high reps on both, with very little shoulder work...but it felt good and strong.

Preacher curls 145 x 6 sets
Close grip barbel curls 110 x 4 sets
Cambered bar curls 125, 135, 145, 155

Seated Military press 135, 155, 165, 175, 185, 195

[Sancho]

Thanks Tom! I may try and start swapping them to the other side, tough habit to break.

Good to know on the one sided strength training

Looks like a solid day! Glad to hear the shoulder was cooperative especially on a high rep day

Tonight was:
Squats
Bench
Barbell rows

[Adriftpanda]

Bench day with some accessory work

Flat bench 5x4
wide grip bench 4x5
chest supported row 5x5
neutral grip db press 3x10
facepulls 3x12

superset a couple bi/tri movement to cap it off.

[icehog3]

Good days, Chris and Huy. :tu

I was off today, going to start a string of either 8 straight days, or maybe 7 of 8, tomorrow.

[Adriftpanda]

Heavy ass squat day. May take tomorrow off if my chest is still sore.

Squats 5x5
Pause squats 4x5
Weighted back extensions 3x10
Calve raises 3x15 -- DB stiff leg deads 3x15

[icehog3]

International Chest Day....repped it out on the inclines, then went heavy.

Incline bench 185, 215, 245, 275
Bench 255, 275, 305, 325
Decline bench 315, 315, 315
Incline bench (machine) 200, 200, 200

[Adriftpanda]

That's a good looking day.

[icehog3]

Thanks, Huy.

Back day today, had some major steam to blow off with family drama, so I went heavy again.

T-bar roiws 225, 250, 270, 295, 315, 270
Cable rows 240, 270, 290, 315, 290, 260
Barbell rows 205, 235, 255, 275, 295, 225
Pullips wide 2 sets
Pullups narrow 2 sets

Steam gone. :r

[Sancho]

That's two solid days Tom, nice work!

Nice job Huy!

Squats 5x5
OHP 4-5x5
Deadlifts 135,185x5

[Adriftpanda]

Been carb depleting since Monday so my strength is not all there today.

OHP 5x5
Pause bench 5x5 (had to reduce my weight by 10%)
Wide grip lat pull down 3x8
DB row 3x10
DB press unilateral 4x10,8,6,6

Finished off with a superset of bi/tri

[icehog3]

Keep hitting it, Chris and Huy! :tu

I'm heading in for legs.

[Adriftpanda]

Lol have fun...

Deadlift day.

[icehog3]

Lol have fun...

Deadlift day.

I didn't. :lr

YOU have fun! :)

[Adriftpanda]

I didn't either but moved the weight pretty easy today.

Sumo dead 4x4
Pause sumo dead 4x6
Bb shrug 3x12
Seated row machine 4x8
Seated cable rows 4x10

Planks 3x1 min

[icehog3]

Shoulders and Bis today.

Seated military press 135, 165, 185, 195, 205, 215

Cambered bar curls 115, 135, 145, 155, 165
Wide grip barbell curls 2 sets @ 110
Close grip barbell curls 2 sets @ 110
Preacher curls 4 sets @ 135

Did something to my wrist (left) with the osteoarthritis, I think with the close grip curls. The knot on my wrist swelled up and has been in constant pain all day. Not sure how it is going to affect my workout tomorow, I think it's stable, just painful. I guess I will find out then.

[Adriftpanda]

Masturbating can be hazardous, Tom :) Hope it get's better. I was bothered with a left wrist past couple days as well.

My knee sleeves came in today, I was excited to use them since today was a volume leg day. My depth was on point and no knee pains!

Squats 4x6
Fron squats 4x6
close stance hack squats 3x10
Db lunges 3x10

Some core work and calve raises to end it. SBD knee sleeves may be one of the best investments I've made since I started training.

[icehog3]

Nice....I need a wrist sleeve, Huy!

Just finished wrapping my wrist, gonna give int. chest day a whirl shortly.

[icehog3]

The wrapped wrist held up fine, no pain and I went the heaviest on bench than I have in a long while. Wrist felt fine all day, but just started getting sore again a little while ago. I will wrap 'er up again and see how it does on back tomorrow.

Bench press 245, 275, 295, 315, 335, 365, 275
Incline bench 185, 205, 225, 245, 265
Decline bench 4 sets @ 315
Machine flyes 2 sets @ 195

[dijit]

Have you ever tried to alternate your flies with incline or decline flies? Probably. I used to train aspiring bodybuilders, power lifters, and pro wrestlers. Could give you some hints on a few exercise techniques that give great results.

[swingerofbirches]

I just finished the first week of my 6 week hypertrophic lifting. Today was superseding bis/tris followed by cardio.

I'm focusing on hypertrophy and weight loss so it's lots of low weight/high reps and a lot of cardio. Now if i could just reel my eating habits on the weekends in. :(

[icehog3]

Keep up the good work, Charlie. :tu

Michael, I'm confused....you used to train bodybuilders and powerlifters, but you want some exercise techniques? Not sure if you are looking for simple exercises, or if I am missing something here.

Back Day, prefatigued with cables but rowed heavy anyway.

Pulldowns 260, 280, 305, 315
Super wide pulldowns 200, 220, 240, 260, 280
Cable rows 260, 280, 305, 320
Barbell rows 185, 205, 225, 245, 265
Wide Barbell rows 225, 255, 275, 295, 305, 335

[swingerofbirches]

Wow, you go heavy, Tom! Are you typically doing 3x5 or 5x5?

[Adriftpanda]

Toms light weight

[icehog3]

I usually start with 20-25 reps on my lightest weight, and try never to go below 6 reps oin the heaviest set, though I made an exception on my chest workout Saturday, Charlie.

I also try to never use hockey as an excuse to miss the gym, but I was just too gassed to drag my arse outta bed this AM. Might do a double tomorrow (though I have a game tonight and might not be able to drag it again manana), we'll see. :r

[Sancho]

Nice work Tom! I thought hockey was the excuse to goto the gym?

Squats 5x5
Bench 5x5
Row 3-5x5 ... Failure day.

Tried doing pull-ups today and figured out I can't do pull-ups yet. My shoulder has been reminding me all day.

[Adriftpanda]

Heavy press day. My meals were not on point today. Threw my day off and my bench suffered.

Pause press 5x4
Wide grip touch n go press 4x5
Chest supported t-bar row 5x5
Neutral grip DB press 4x8
Face pulls 3x10

Super set some bicep and tricep and called it a night.

[icehog3]

I'm brain farting, Huy, what's a face pull?

[swingerofbirches]

Really busy day today ... only managed 45min of cardio ... it was my day off from lifting. I ate pretty well today, right up until dinner. :/ Tomorrow will be better.

Tomorrow i'll be superseding back/chest (hypertrophy) and doing 1hr of cardio. Then the work day begins. Joy! lol

[icehog3]

Off day for me too, and I needed it. I am gassed after 3 nights of hockey games in a row.

[icehog3]

International chest day....repped it out on inclines, then went heavy.

Incline bench 185, 205, 225, 245, 265, 275
Bench press 275, 305, 325, 345
Decline press 315, 365, 315
Super wide bench 315, 275, 225
Machine flyes 205, 220
Dips 3 sets to failure

[icehog3]

Cut myself short today, supposed to be a back day but I didn't have much time, so I decided to do shoulders and train back tomorrow when I have more time.

Did chest yesterday, so just did light seated military presses today. 135 for 152 reps over 9 sets in about 18 minutes.

[Sancho]

Shoulder finally came back upto full ROM today so figured I'd get back to gym, ended up deloading OHP to get to a low pain level but I guess that's the way it is when your out of shape.

Squat 5x5
OHP 5x5
Deadlifts 135,185,195x5

Nice work gentlemen, looks to have been a productive week!

[icehog3]

Good deal on the shoulder, Chris! :tu

Heading in for delayed back day shortly.

[Adriftpanda]

Rest weekend. :)

[icehog3]

I have one of those coming up in March, Huy! :)

Back today....no gas at all. Didn't feel like I was getting much of a pump. My workouts have generally been great lately, so I am not going to beat myself up for having a mediocre one today.

T-bar rows 180, 205, 225, 250, 270, 295
Wide grip cable rows 200, 220, 240, 260
V-grip cable rows 220, 240, 260, 290
Barbell rows 205, 235, 265, 295, 225

[Adriftpanda]

Finished week 6 of my powerlifting program. My deads and squats have jumped in numbers. My bench still remains about the same, although form and technique has improved. Entering week 7, I may start it tomorrow so that I way I get Xmas off. :)

Keep up the hard work men.

[icehog3]

Kick ass in week 7, Huy. :tu

[Adriftpanda]

Decent day, considering I had no spotter and I decided to train fasted this morning.

Pause push bench 5x4
Wide grip bench touch n go 4x5
Chest supported rows 5x5
Neutral grip Db press 4x6

2 super sets of biceps and triceps 4x10

[Sancho]

Taking names Huy! Good call on the rest day on Christmas.

Squats 5x5
Bench 5x5 next workout I should hit 135, personal goal one will be accomplished!
Rows 3/5x5 was pretty gassed after bench

Finished with some bicep curls

[swingerofbirches]

I did shoulders and cardio yesterday (hypertrophy ... 8 sets/10reps). Today was off. Tomorrow i'll do an unweighted leg workout at home, since the gym is closed on Christmas Day.

[icehog3]

Christmas Eve back workout. Pre-fatigued with the cables before rowing.

Wide cable pulldowns 220, 240, 260, 290, 310
T-bar rows 225, 250, 270, 295, 225
Barbell rows 245, 265, 285, 305, 225
Cable rows 240, 260, 280, 290, 310
Dead hangs 3 sets to failure

Got lots of carbs in my Xmas Eve dinner for my Christmas Day workout manana,

[icehog3]

Shoulders and arms today, wentsemi-heavy oin bis for the first time since hurting my wrist.

Seated Military press 135, 155, 175, 195, 205, 215
Barbell shrugs 225, 225, 275, 275
Cambered bar curls 115, 125, 135, 145, 155
Preacher curls 135, 150, 135
Close grip bench 4 sets @ 225
Tricep pushdowns 95, 115, 125, 135, 145, 115

[Sancho]

Glad it went okay Tom, how has the shoulder been lately?

Power rack was occupied tonight and didn't feel like calling it off so mixed it up with some machine work.

Incline bench 8x5@115
Leg press 8x5@360 tried to correlate the feel to squats where I'm moving 165, felt easy on the machine :sh who knows.
Deadlifts 135,205,225x5
Bicep curls 2 sets to failure at 50
Tricep push downs 2 set to failure at 50

Felt okay, been slacking this last week.

[icehog3]

Thanks Chris, wrist felt fine, I think I must have just aggravated the osteoarthritis with those close grip curls....probably won't do those again for another week or two.

Off day today, back at it tomorrow.

Way to adapt and overcome today, Chris. :tu

[swingerofbirches]

Had a great chest/back superset & hypertrophy day on saturday and then a great arm day today (bis/tris), again hypertrophic supersetting.

I don't usually list out my workouts but it seems to be the norm here so i'll oblige. :)
This is my second week doing hypertrophic supersetting and i'm feeling it big time! I'm actually really loving this kind of working out. Hate that I can only really do it for 3 weeks max; then it's back to some heavier stuff.

All exercises 8 sets / 10 reps :

EZ Cable Curl @ 100lbs / Close Grip Angled Pull Downs @ 140
Standing Reverse Curl EZ-bar @ 40lbs / Overhead Rope Extension @ 110
Seated Dumbell Curl (machine) @ 65lbs / Dips (machine) @ 160lbs
Seated Preacher Curl EZ-bar @ 60lbs / Lying Overhead Extensions @ 60lbs EZ-bar

Legs tomorrow ... shoulders on thursday.

[Sancho]

Nice Charlie!

Today was a normal day
Squats 5x5
OHP 5x5
Deadlifts 135,205,235x5

[swingerofbirches]

Nice Sancho! How long have you been a power-lifting routine like that?

[Adriftpanda]

Had some good days of training while on vacation. Entering week 8 of my PL program and my numbers have been awesome. Although my bench is a bit flat, I'm still pretty stoked about all my other numbers.

Heaviest squat day thus far. Didn't think I was going to hit it today but it flew.

Squat 4x4 @375
Pause squat 5x4 @305
Good mornings 5x5
Back extensions 3x10

Finished off with some core work and calve raises.

[icehog3]

Nice squattin', Huy!

Took today off to rest my kidney, not sure if it's bruised or what, but it's been pretty sore for 3 days. Gonna try a double tomorrow if I feel up to it.

[Sancho]

Nice Job Huy! That's moving some iron!

Tom, is that a hockey injury? Sounds pretty painful, hope you heal up fast.

Charlie, I'm 10 weeks into this program so I started from a empty bar after several (almost a decade of being sedintary). It's been pretty good, progress has been steady:
Bench 90-130
Squat from 45-165
Deadlift 95-235
OHP from 45-85 (easily my biggest struggle, got upto 95 but ended up stalling and deloading)
Rows from 65-115

[swingerofbirches]

Hypertrophic legs today ...
I will say that it's really strange doing hypertrophy on my lower body, but my legs are far and away the strongest part of my body and I'd have massive legs if I always did heavy lifting. A lot of folks can get away with heavy lower body all the time but that's just not how i'm built. It's kind of a psychological battle, honestly ... i know i need to keep my lower body from running away from my upper body but loading 8 plates onto the leg press as opposed to 14 is strange. LOL

Squats : 4 sets / 10 reps - warm up set of 90lbs / 1 set of 140 / 2 sets of 180 / 1 set of 230
Leg Press : 8 sets / 10 reps @ 400
Calf Raises (unweighted on stairs) : 8 sets / 25 reps
Curls : 8 sets / 10 reps @ 130
Inner Adductors (machine) : 8 sets / 10 reps @ 100
Outer Adductors (machine) : 8 sets / 10 reps @ 100
Calf Raises (weighted) : 8 sets / 20 reps @ 90
Abs - crunch machine - 8 sets / 20 reps @ 60

Tomorrow is shoulders! :)

Good stuff, Sancho! Like you, I had a decade long layoff (from all things physical in my case) that resulted in massive weight gain, but i'm a bit over a year into my weight loss journey. You have any plans to modify your routine anytime soon or you sticking with a powerlifting style routine for a while?

[Adriftpanda]

Closed out 2014 with a bang. Closed down the gym today! Literally, since they closed at 6 and I was the last to leave.

OHP press 4x3
Pause bench (wide grip) 4x5
Wide grip lat pull down 4x8
Unilateral DB press 3x8
DB row 3x8

Finished off with a superset of bi/tri

[icehog3]

Chris, it's not a hockey injury, at least I don;t think so. Start noticing it in the gym when I do heavy flat bench. Feels better today, but I will probably stick with inclines on chest day tomorrow.

Way to close out 2014/open up 2015 to you, Charlie and Huy! :tu