Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[swingerofbirches]

Squats (5x5 @ 315) & deads (5x5 @ 225) today ... followed up with close grip rows (4x10 @ 135), wide grip rows (4x10 @ 135) & Curls (4x12 @ 90). Finished up with the stair stepper for 15min but my legs were pretty cooked so that's all I had in me :

My elbow isn't feeling awesome but it's doing btr than I anyicipated, so that's good I guess :)

[Sancho]

Excellent Tom, hopefully isolating the ROM will keep you pain free. I can only imagine the amount of stress your joints have seen between work/hockey/lifting.

Nice Sets Charlie! Your pushing your squat in a good way!

Tonight:
Chins and Dips (assisted) 3x3
Bicep curls 3x10
Seated DB Press 4x10
DB flies/DB Bench Press 3x10 superset
Rower 1km sprint to finish it out

On the topic of chin-ups: how can I get there unassisted? Ideas for accessory work? Programming ideas? I'm down to 75lbs assist (BW is 275-280)

I've been hitting the chin/dip machine every other trip and supplementing with lat pull downs at 120-175 lbs usually down ramping as I fatigue.

I am determined to lift my own body weight, and I'm beginning to wonder if I should just shoot to lose 76 more lbs.

[swingerofbirches]

Thx, Chris! Nice work man!

As far as unassisted chin ups, hopefully someone else can give you some advice because I certainly don't chin up my body wright :/

[Sancho]

I just want one Charlie. I figure once I can do one, more will follow.

[Adriftpanda]

Consistency, just keep doing what you're doing and you'll get there.

Try using some bands for assisted pull-ups. It's tougher than the assisted pull up machine. You'll get more of a nice contraction when doing it right. I use to use bands for a change of pace, especially when my back and arms are shot.

[icehog3]

Nice workouts today, Charlie and Chris! :tu

Vhest day today, started with declines for a change and went up to 345. Vertical press (plate loaded), inclines, dips and flyes, then a nice dose of abs to finish.

[swingerofbirches]

Move wright Tom!

Managed 30min of fasted stair machine this morning. Ugh ... ded lol

[Sancho]

Nice Work Men!
Chins and Dips @65lbs assist 3-5x5
Lat pull downs 5x12
Tricep pushdowns 3x12

Stair machine 42 minutes, the club is running a promotion for the biggest contributor to 1020 floors...tonight I did 121, one more than the next highest ;)

[icehog3]

Nice work, Chris.

Lat/rear delt/whatever the hell it is still bothering me. Did T-bar rows, barbell rows, cable rows...and was none to happy about any of it. :r

Legs tomorrow, maybe some shoulders if my pain threshold seems high. :D

[swingerofbirches]

Still hurting, Tom?

Managed a new PR on squats (335). So I did Squats today 5x5 @ 335 with supplementary lifting as follows: Leg Press 5x20 @ 450 / Leg Curls 5x20 @ 120 / Weighted Calf Raises 3x20 @ 135 / Anchored Bar Row 8x10 @ 135 / Shrugs 5x10 @ 135

Then I managed some short range of motion Bench Press 5x15 @ 90 just to see if my elbow could handle it and it actually did rly well. So i plan on doing limited range work on my chest and shoulders until my elbow heals up. No isolated movements for me ... curls, extensions, etc :(

[Adriftpanda]

Nice job, Charlie.

Push day. Heavy presses, hit incline 225 for a nice 3 second pause 3x3. That was the highlight.

[icehog3]

Nice days, Charlie and Huy! :tu

Yeah, Charlie, I am hoping this rear delt/lat thing isn't going to be long term/permanent like the rest of the shoulder, but it might end up being that. Time will tell, 37 years of heavy lifting has to catch up some time, I guess. Maybe some surgeon will use my as a guinea pig for a bionic joint. ;)

[Sancho]

Nice job Huy and Charlie! Nice PR Charlie!

Hopefully you kick it Tom, although joint work has come a long way in 37 years.

Tonight was best bench day for me in a while, back up to my precious stall point
Bench 5x5
Cable rows 4x10
Stair machine 30 minutes, added 92 floors to my tally.

[swingerofbirches]

Get it Chris ... stair stepper is brutal.

I managed 15min last night after my squats & supplementary leg lifting. Shooting for 30 today + some elipticall.

[swingerofbirches]

A friend of ours teaches a Group Powet (HIIT) class and invited us to join it today. My elbow handled the lower weigh/higher reps way better than I thought. Not sure that such a squat heavy exercise class was a good idea the day after heavy squats/supp leg lifting/stair machine. lol

[icehog3]

High reps and pretty low weights for me for chest today. Felt good and I was pumped like a MoFo, Charlie.....just wasn't impressing the chicks with my strength today. :r

[Adriftpanda]

Squat day, fairly heavy.

315 5x5
Pause squat 265 5x5

That's all :)

[icehog3]

Legs pumped as a MoFo, Huy? :tu

[Adriftpanda]

No, just tired as a dad with a 2 week old baby keeping him up.... Oh wait, it's real life.

[icehog3]

Stupid sexy real life....... ;)

[GreekGodX]

On the topic of chin-ups: how can I get there unassisted? Ideas for accessory work? Programming ideas? I'm down to 75lbs assist (BW is 275-280)

I've been hitting the chin/dip machine every other trip and supplementing with lat pull downs at 120-175 lbs usually down ramping as I fatigue.

I am determined to lift my own body weight, and I'm beginning to wonder if I should just shoot to lose 76 more lbs.

Best things I did to build pull-up strength and do more was negatives, slow descents, and not going to failure.

Heavy negatives at the end of your back workouts will help a lot. Your lats and biceps respond the best to movements where you have to hold weights. Start at the top and just hold yourself there. Lower a little bit and hold there. Continue until you are at the bottom. Try to make it last 10 seconds.

Use 3 second descents on your pull-ups.

In general for strength you want to stop a rep or 2 before failure. You need a I keep your CNS from getting fatigued.

Those will all help. You will get there in no time.

[icehog3]

Agree with Christos, always try and do some slow work on back. I also like to take that last possible rep on rows and hold it at contraction until I can't grip the bar anymore. I did just that when I did back today...a bit lighter than usual, but I dropped my rest periods by half and upped the intensity that way.

[swingerofbirches]

Feel the burn! I try to hold all my heavy shrugs for 3sec on each rest but 10-15sec on my final rep of each set. BBBUUURRRNNN!!! Pumped like a MoFo, as someone once said :D

[icehog3]

I do that on shrugs as well, Charlie, hold that last rep as long as I can. :tu MoFo!!

[GreekGodX]

Add me to the list of holding shrugs for 3 seconds minimum and last 2 reps as long as I can. Big Traps are the new abs ;)

[swingerofbirches]

lol traps are where it's at!!!

[swingerofbirches]

So this afternoon there was a tremendous and audible, yet not very painful, POP from my right elbow. Today I was able to do more chest and tricep work than I have in nearly 2 weeks. :)

Squats, Deads, Bench (flat, incline, decline), Flys, Close Grip Bench, Reverse Grip Tricep Extensions, Dips ... finished up with 30min on the stair stepper. Then came home and mowed the lawn lol

[Adriftpanda]

I haven't hit traps in months...

Volume push day. Nothing special, aimed for 8-12 reps on all working sets.

Incline DB press 5x8-10
Flat DB flies 3x10
Seated cable flies 4x10-14

Seated smith machine press 4x8 - plate front raise
DB side delt raise 3x8-12
Bb front raise 3x10-12

Finished up with some tricep work

[swingerofbirches]

Nice work, Huy!

[icehog3]

I haven't hit traps in months...



I was gonna mention that, Huy....
;)

Good days for you and Charlie. :tu

[Sancho]

No, just tired as a dad with a 2 week old baby keeping him up.... Oh wait, it's real life.

Congrats Huy! I too have a 3 week old at home. :)

Thanks for the pull-up help, I'll add the negatives. That combined with not failing might be the push I need.

Tonight was
Chins 3x2 @60 assist
Dips 3x5 @60 assist
Lat pull downs 3x10-12
Cable push downs 3x8-10
Pec deck 3x12
Seated rower 2x5 heavy

Stair mill for 30 minutes.

[Adriftpanda]

Thanks!

Quick legs today, volume day.

Front squats 5x5
Front squat pause 3x6

Hack squats 3x15
Lying leg curls 4x12
Leg extensions 3x12-15

[icehog3]

Congrats, Chris, did not know that. Are you getting as much sleep as Huy?

Shoulders and arms today.

Seated Military 135, 165, 185, 205, 175, 135
Skull Crushers 95, 105, 115, 125, 135
Preacher Curls 115, 125, 135, 115
Close grip Barbell Curls 3 sets @ 115

[Adriftpanda]

Nope, if I'm lucky I get 6 hours but on a norm, it's around 4 hours with a couple short naps throughout the day.

I can't complain much because Staci still lets me go to the gym and doesn't complain about it. She even told me to leave the house and go on occasions

Weekend off. Have fun guys

[icehog3]

Enjoy, Huy.

I'm off today, International Chest Day and hockey manana.

[Sancho]

Thanks Tom! Yeah I'm doing alright, 4 hour stretches at night with 2-3 wake ups. Being the third time through were fairly seasoned to the road ahead. I actually was at the gym more while off for paternity leave than normal, such is life.

Nice work Tom and Huy! Day off today spreading mulch, back at it tomorrow

[swingerofbirches]

Went camping Fri & Sat ... bad food and not much working out. :(

Well, got a lift in friday afternoon (volume shoulder day, since my elbow was in the mood) and I'm still sore. But I'm gonna have to pay a heavy price for my dietary sins this week as far as cardio is concerned.

[icehog3]

Hope the shoulder feels better soon, Charlie.

International Chest Day, able to do flat barbell bench for the first time in many weeks. That problem in my back (muscle, kidney, I dunno) is much better only went up to 265, but felt good, no pain. Finished with inclines, declines and flyes.

[swingerofbirches]

Glad you got good work done, Tom! Hope your back straightens up (pun intended lol)

My shoulder feels good ... just sore from a more hypertrophic lift last Friday. So in pain but in a good way :)

[Adriftpanda]

Backsicles and chest today.

Deadlift 5x5
DB press 4x5-6

Reverse grip pull downs 4x8-10
Incline bb press 4x6-8

Pull ups 5x8-10
Seated cable press 4x10

Oh, did bis as well. DB curls, spider DB curls, reverse grip ez bar curls all 3-4x12-15

[swingerofbirches]

Good stuff, Huy! Get it!

Squats - 6 sets of progressive loading with final 5x5 set @ 335 and closed w/ burnout set @ 135 for 30 reps

Leg Press - 4 sets of progressive loading (first set @ 450 for 20 reps / second set @ 540 for 20 reps / third set @ 630 for 15 reps / fourth set @ 630 for 10 reps) and closed w/ burnout set @ 270 for 50 reps (LOL, i know)

Leg Curls - 4 sets of progressive loading (first set @ 90 for 20 reps / second set @ 100 for 20 reps / third set @ 110 for 15 reps) and closed w/ burnout set @ 60 for 50 reps (again, LOL, i know)

Weighted Calf Raises - 4 sets of progressive loading (first set @ 45 for 20 reps / second set @ 90 for 15 reps / third set @ 135 for 10 reps ... all reps are double lift; first being low to medium and second being medium to high) and closed w/ burnout set @ 45 for 35 reps

Rounded it all out with 15min on the elliptical. lol

[Sancho]

Nice sets guys! Looks like the injuries are slipping away, glad to hear both Tom and Charlie are feeling better.

Tonight was a bit more powerlifting for me due my knee acting up a bit after work today.

Bench press 3x5
Incline bench 4x5
Pendlay row 2x5
Squats 3x5
DB curls 3x12
Dips 1x5 w/55# assist

Apparently the sleep withdrawal of the last few days caught me, haven't had a push day this poor in a while. Sa la vie

[icehog3]

Great days, Men! Crazy leg day, Charlie, awesome! You guys keep me inspired!

[swingerofbirches]

You were particularly inspired by my ambitious 15min of elliptical, weren't you? LOL

I nearly didn't even list that. LOL

Good stuff, Chris!
What's up next, Tom?

[icehog3]

Today is shoulders :hn and triceps, Charlie.

Tomorrow is legs and biceps, and a late hockey game, so will be a low volume leg day.

[swingerofbirches]

Taking my friends Group Powet (HIIT) class again this week. I'm sure it'll be a blast after ytrdy' leg workout. 2 scoops today! LOL

Be honest Tom (and any one else who takes pre-workout) ... ever do 3 scoops? lol

[icehog3]

Oh yeah, Charlie. Happens more frequently than you think. :lr

[swingerofbirches]

LOL that actually makes me feel better, as I've been teetering on the edge of moving up to an occasional 3 scoops for a little while now.

[Adriftpanda]

I take half the jar sometimes.

[swingerofbirches]

lol nice Huy

Well I'm good and sore (esp the knees) after Legs on Monday and HIIT ytrdy .. so today is just gonna be some low impact cardio (elliptical) for calorie/fat burning purposes only.

[icehog3]

At least it's good sore and not bad sore, Charlie. ;) :tu

[Adriftpanda]

Heavy legs yesterday. Heavy fronts and pause fronts, the rest was history.

[swingerofbirches]

30min on the elliptical tonight just to burn some calories while still taking it easy on the knees. Hope everyone else had good and productive nights.

[Adriftpanda]

Volume chesticle day with some tricep. Elbow starting flaring up, first time in months. Boo.

Incline bb press 4x5
Incline db press 4x10
Dips 4x10-12
Fly machine 5x10
Cable flies 4x12

Rope extensions 5x10-15
Db skull crushers 5x10

[swingerofbirches]

Sorry to hear about your elbow ... is your list of exercises the order in which you did them? I only ask because every single time I've hurt my shoulder or elbow it's been when I did skull crushers at the end of my workout. I've since moved them to the middle portion and have had much better luck avoiding reinjury. Just an observation for whatever it's worth. Hope you heal up quickly!

How'd the game go, Tom?

[Adriftpanda]

That's the order. Flares up once in a while, not too concerned. Not typically a volume guy but since my pl program ended, I started to do volume again.

[icehog3]

We beat the first seed for a trip to the Championship game, Charlie. Some of the guys on this team have never won one, so they're pretty excited for the opportunity.

Think I'll celebrate by heading to the gym and doing some legs. :r

[swingerofbirches]

Deadlifted today ... new PR (strapless, chalkless) at 315 for 3 reps before my grip let go. That was the last "set" of my progressive load deadlift routine. Did minimal back and chest supplementary work before my elbow started hurting a bit. Finished up with 20min of the start stepper. Figured I'd save a bit of juice for a butt load of yard work I gotta do tonight. :)

Congrats Tom! Awesome!

[Adriftpanda]

Celebrating with a pizza/ice cream party is much better, Tom.

Nice one, Charlie. Soon you'll be pulling 405!

[swingerofbirches]

New Deadlift PR and I passed my latest kidney stone a bit ago! Gonna have some steak for dinner and smoke while I do yard work. Hell of a good day! :)

[icehog3]

Thanks Charlie and Huy, and congrats on the PR, Charlie. :tu Hope that elbow feels better.

Pizza and beer cheat tomorrow, Huy...unsure about ice cream, though that sounds wonderful. :dr

[GreekGodX]

Switched up my workouts to more bodybuilding focus so I can join you all in being pumped like a mofo. I hate when I have to do more than 6 reps :td

Congrats on the PR Charlie! Pops I see your wisdom came out for a visit ;) good luck in the championship.

[Adriftpanda]

That's how I feel about squats and deads. I usually never go more than 5 lol

Most likely not training tomorrow because I'll herfing with the LA boys.

Back and legs today.

Box squats but I used a small medicine ball 4x5
Deficit stiff leg deads 4x10
Seated leg extensions 5x12-15

Pull ups 5x20
Wide grip pull down machine 5x10-12
Seated rows. Not sure how many sets, I just went by feel. Probably around 7-8 sets

[icehog3]

Thanks, My Bodybuilding Son! :)

Nice workout, Huy....tell the SoCal Boys I said "Hey". :)

[icehog3]

Back day....low weights, super high reps, super short rest.

T-bar rows 225 x 5, 205 x 4
Wide Grip Barbell Rows 205 x 4
Narrow Grip Barbell Rows 185 x 4
Cable Rows 240 x 3
Dead Hangs

Pumped Like a MoFo! :D

[swingerofbirches]

Get it Tom!!! We must have been on the same wave length today. I did hypertrophic, supersetted shoulders. So 8x10 for each superset of ...
- Cable Upward Row @ 90 as w/ Rope Pulls @ 110
- OHP (Smith Machine) @ 100 ss w/ Front Plate Raise & Flare @ 25
- Half Side Dumbell Raises (heavy for me) @ 40 ss w/ Dumbell Shrugs @ 60

My knees are still sore from Squatting, HIIT & yesterday's Deads so I just wrapped up with 30min on the elliptical (405cal burned).

My cool down was coming home and doing some yard work. :)

[icehog3]

You got it too, Charlie! Nice. :tu

I'm paying for it tonight, my lats are already Sore as a MoFo. :r

[swingerofbirches]

Arms today followed by 30min on the stair stepper. Might go back later for a bit more calorie burning on the elliptical but I'm not 100% sure about that yet. lol

[icehog3]

Gym was packed today, all the racks had scads of punks doing stupid chit. Musta been "Bring your brother Darrell and your other brother Darrell to the Gym Day". :r

Found a front press machine that I never use to hit delts. Did 12 sets at 165, getting 19 reps the first set, down to 11 reps for the 12th. Finished with barbell shrugs at 315 (found a rack) and abs, and got the fluck outta Dodge.

[swingerofbirches]

I had to severely alter my intended workout schedule today due to a #gymcouple who's only apparent goal was to occupy as many stations in the free weight area as possible without actually doing anything effective.

I used to think that old guys who just "work in" without asking or anything was the worst ... worse than the crossfitters dragging all of the bars to the other side of the gym to perform a bizarre and dangerous concoction of improper lifts and comical looking cardio activities. But I'm quickly concluding that "gym couples" are the worst.

[icehog3]

Luckily for me, the couples who regularly train at my time are pretty serious. I let guys work in if there somewhat comparitve to me in strength and doing the same thing. Hate the guys who do 30 sets of flat bench and don't have any consideration for anyone else, they are usually 160 lb kids....

[swingerofbirches]

Oh goodness ... tonight I sinned egregiously against my diet LOL

Tomorrow I shall atone with much cardio and eating right.

[icehog3]

Gotta have a cheat day now and then to stay sane, Charlie. ;)

[Adriftpanda]

Even though I train at 24 hour fitness, this one has some serious body builders and people who compete. 90% of the time, people re rack everything and are very polite. Working in with people or letting people working in is never a problem.
There are a few couples that train together and they are all serious.

Debating if I should go in today or not. May just take 3 days off.

[swingerofbirches]

There are a lot of folks who show up and lift hard and have good etiquette but there are a lot of people who don't re-rack weights or clean off equipment or any of the other stuff we've talked about. But I guess that's just more common at a bigger gym like LA Fitness. Coming from a small village Rec Center where the only people who lifted were rly serious to a place where people will just sit on equipment and text is apparently something that I've gotten over being frustrated with. lol

Listen to your heart, Huy :)

No bad eating today tho Tom :)

[Adriftpanda]

I did listen to my heart, it told me to eat cookies and then go hit shoulders and biceps.

OHP 5x5-4
Seated db side delt raises - bb upright row 4x8-10
Arnold presses 4x10ish
incline side delt raises 4x8-12

reverse grip ez bar curls 5x10
seated db curlz 5x8-6

My heart told me to go home and eat pizza, so that's what I did. :)

[icehog3]

I need to listen to your heart, Huy. :r

[Adriftpanda]

Charlie gave me the advice I needed to hear. Listen to him, Tom.

[swingerofbirches]

Cookies and pizza ... Huy, I like your heart, it's a good heart lol

[icehog3]

Charlie Knows. Fact.

Off day today. I need it after 8 straight days in the gym, and hockey last night and tonight. We'll see about tomorrow, hoping I have enough gas and don't feel the need for one more day off.

[swingerofbirches]

Dang Tom, you're an iron man. You definitely deserve a break ... I'm sure your body would be grateful.

Not much going on for me today. Decided to take this leg day off since I've got that HIIT routine tomorrow. I took Ollie for a short walk this evening but otherwise nothing. Maybe I'll get in some cardio before tomorrow.

[Adriftpanda]

Heavy leg day and I forgot I had a a game tonight. Didn't even my post training meal because once I was finished, my game was in an hour and hour. Legs are gonna be shot tomorrow!

Time for some in n out.

[icehog3]

Dang Tom, you're an iron man. You definitely deserve a break ... I'm sure your body would be grateful.



F it, Charlie, I'm heading to the gym shortly. :r

forgot I had a a game tonight.

Didn't even my post training meal

my game was in an hour and hour

Apparenty you did have a post workout cocktail though. :r

[hotreds]

https://www.youtube.com/watch?v=Z-gWoXfwk_w

[icehog3]

https://www.youtube.com/watch?v=Z-gWoXfwk_w

:confused:

[hotreds]

you must train harder!

[icehog3]

you must train harder!

Come to Chicago and put me through the paces, Hugh!

[Sancho]

You gents are crushing it! Nice work! Took a few days off after a embarrassing PR attempt on squats where I crashed to the pins. Won't be trying that again for a while, was 345 previous 1rm was 337.

Today was some heavy stair master and
Chins 2x2
Dips 3x5
Curls 2x12

[icehog3]

It happens, Chris, get back on that bronco. ;)

[Adriftpanda]

Happens often. I hit legs on Monday and my heavy working sets was 335 which felt like 405 to me. Was planning on hitting 405 but didn't go as plan.

I'm going to deload for a week actually.

Hit baciscles today.

Deadlift a gazillion x 5
Pause deadlift 4x8
Wide grip lat pull down a gazillion x 8-6
Front pull down, using a reverse grip 5x6
DB row 5x8
Pull ups 5x12-8

Heavy DB curlz
Reverse grip cable curls

I don't know how many sets I actually do for biceps, I go by feel.

[icehog3]

Deadlift a gazillion x 5
Wide grip lat pull down a gazillion x 8-6


That's quadrillion more than I've ever lifted! :noon

[swingerofbirches]

Nice work fellas!

Gave my elbow some more rest ytrdy and plan to hit legs and deads today and some cardio.

[swingerofbirches]

New squat PR today @ 365 x 1
Note to self: don't wait until after 5 sets of heavy squats to go for new PR, because that PR nearly didn't come back up. LOL

Today was another heavy leg day of squats followed up by supplementary leg press, leg curl and calf raises. Did 5x5 Bench and Row too to try out a new elbow sleeve, which worked GREAT! So I'm excited about that.

[icehog3]

Excellent, Charlie, congrats! :tu

Back day today, did another high rep, low weight day....just haven't felt the "gas" the last couple back days.

[Sancho]

Nice job Charlie!

Nice day Huy!

It's because of the Blackhawks Tom ;)

Like Tom said, back on that bronco

Squats 5x5 (de loaded to a known qty)
Bench 5x5
Deadlifts 135,225,295,225,135x5
Hammer curls 3x6-8 @toddler weights

Felt great tonight, best gym trip in a long while, plamf for sure.

[Adriftpanda]

Bench was crap today, 225 felt like death.

bench 4x5
incline db 4x5
incline hammer strength press 4x6
cable flies 4x10

[icehog3]

Good day, Chris! :tu

Can't be at 100% every day, Huy...my last 2 back days prove that.

[Adriftpanda]

Eating cookies to make me happy. Happy now.

All the meat are in the fridge marinading for tomorrow. Talapia and turkey the last 3 weeks makes it boring.

[swingerofbirches]

Good lifts Tom, Chris & Huy!

Huy, you're making me want cookies. LOL

HIIT class today and a little cardio.

[swingerofbirches]

HIIT killed me today. My back definitely wasn't ready for it after nearly breaking during my PR form debacle ytrdy LOL

[Adriftpanda]

Delts and arms today. Focused a lot on side delts, only did 2 pushing movements bc I did chesticles yesterday.

Grilled my meats for the next few days, ate some cookies while grilling and more to follow tonight at the movies... Avengers!

[icehog3]

Shoulders and arms yesterday, legs on tap.

Keep fighting the good fight, Fellas. :tu

[swingerofbirches]

Chest/Back today ... kind of worked around my elbow but still managed to move a little bit of weight. :)

Mowed the lawn when I got home but otherwise no cardio or anything.

I'm starting on Alpha-T2 and Forskolin-95 tomorrow. Get cardio on track and the fat burners and see if I can't make some rly good progress over the next 6-8 weeks!

[icehog3]

Kick some butt, Charlie!

ICD today, lighter rep day. Flat bench, incline bench, vertical bench and flyes. Got a great pump, and didn;t seem to bother my back at all.

Like a MoFo! :D

[swingerofbirches]

That's awesome Tom! Gotta love it when you get through a lift and nothing is fundamentally wrong with your body ... thems rare days lol

Played a little sand volleyball and my elbow was in tatters afterwards. Luckily on my way back to the car it managed to extrude a loud POP from it and the pain instantly reduced in severity by a massive amount. :)

Elbow brace currently on for some dinner and the fight tonight :)

[icehog3]

Love those good POPs, Charlie! :tu

[Sancho]

Finished the kids new sand box today, guess that counts :)

10x50lb bag carries

Gym tomorrow for some iron

[swingerofbirches]

#sandboxfit :)

[Adriftpanda]

Back yesterday. Lots of deadlifts, worked up to 450 sets. Everything else was pretty light, lots of rowing.

Nothing today, maybe legs tomorrow. Ice cream time!

[swingerofbirches]

Good stuff Huy! How was the ice cream?

Shoulders and arms now and then some stair climber, for my sins. :)
Happy Sunday all!!!

[icehog3]

Heading in for back shortly, then home for some yardwork.

Tonight's hockey game was postponed. That's OK, I have two tomorrow now. :r

Tear it up on shoulders and arms, Charlie, get pumped as a MoFo!

[Adriftpanda]

Seems like Mason likes car rides so we drove across town to get DQ Blizzards. That was my ice cream.

Not sure what I'm going to do today. Either chest or legs.

[icehog3]

MMMMM....Oreo Blizzard.

Went semi-heavy on back for the first time since hurting my back several weeks back...

T-bar rows 225, 250, 270, 295
Bent over rows 225, 255, 275, 305
Neutral grip pulldowns 200, 220, 240
Cable rows 240, 260, 280
Pullups 2 sets to failure

[Adriftpanda]

No more ice cream and cookies the next week. Going to a slight cut, 125-140g of carbs.

[icehog3]

No more ice cream and cookies the next week. Going to a slight cut, 125-140g of carbs.

Per week? :)

[swingerofbirches]

Nice, how'd the back handle it, Tom?

Get it Huy!

[Adriftpanda]

Hell no. Per day

[Sancho]

Hah, good sets all around! Good to see your back cooperate Tom!

Got to love those car rides :)

Tonight,
Squats 5x5
Lat pull downs 4x8
Dips 2x5
Elliptical for a half hour

[icehog3]

Back felt OK, Charlie, I think that it helped that I warmed up the lat good before doing the pulldowns, which had really been hampered by it.

I wish I ate 140 grams of carbs a day, Huy. Sucks getting old. :r

Good liftin', Chris. :tu

[swingerofbirches]

My grandpa used to always tell me, "Charlie, never get old."

[icehog3]

I give that and "never get married" as my Big 2, Charlie. :r

Off for some shoulders and maybe triceps.....two hockey games back to back tonight, so I will save a little gas for that.

Get Pumped as a MoFo, Brothers. :tu

[swingerofbirches]

Heavy leg day today ... I think this will be my last heavy leg day before I reload for a week. I'm starting to feel it in my knees so I'll give em a rest.

Do work, Tom!

lol @ never get married

[icehog3]

Good luck with the leg workout, Charlie.

Saved triceps for tomorrow. Shoulder felt more "normal" than usual, again felt like it was fluid on both sides instead of a little compensation for the left. Just did high reps for seated presses, kept adding weight and lowering rest time without losing a lot of reps. Considered a second exercise, but they felt good, relatively pain free and pumped so I just saved the gas for hockey.

125, 145, 165, 175, 185, 195, 165, 145

[swingerofbirches]

It's awesome that your shoulder has been doin so well lately. Long may it continue!

Good leg day ... went up in leg press to 810 for my last two sets and managed 10reps & 9 reps respectively. I know that I use the press more for quads (feet low and close together) and I go as deep as my belly will allow, but at this range of motion it feels like my low rep max is a good bit higher. I had gas in the tank too since I did a final burnout set @ 270 for 35reps. Maybe one of these days I'll go for a max.

Squats / Leg Press / Leg Curls / Calf Raises / Single Arm Rows (heavy dumbell) / Shrugs (heavy dumbell) ... so I added a little bit of back work; sue me lol

[swingerofbirches]

Good heavens, I'm a food monster today!!! Always am the day after leg day.

So far I've had 2 Quest Bars (340cal / 48g carbs / 40g protein / 2g sugar), 1 Builder Bar (270/29g/20g/22g), 5 scrambled eggs (350/0/30/0) & a protein shake (170/10/25/8) ...

Totaling 1130cal / 87g carbs / 115g protein / 32g sugar

Gonna have to be good between now and dinner and keep my carbs and sugars down. :/

[icehog3]

Lifting and eating, doesn't get much better than that, Charlie. :tu

Just add your favorite lady and it's a hat trick!

[Adriftpanda]

Should've just ate 2 slices of pizza and a scoop of ice cream. :)

[Sancho]

Tom I'm seeing some potentially mixed messages here ;)

Good to hear your shoulder is rocking and rolling, good stuff.

Just cardio for me tonight, nothing exciting.

[Adriftpanda]

Back day and pizza to recover. Wombo Combo from roundtable, thank you for my deadlift gains.

[icehog3]

Did arms and abs today.....and Huy should be proud of me....I had two helpings of blueberry pie ala mode. :D

[swingerofbirches]

Chest/Tris and cardio earlier this evening. Cardio only tomorrow.

[Adriftpanda]

Did arms and abs today.....and Huy should be proud of me....I had two helpings of blueberry pie ala mode. :D

I am very proud of you. Was that for your bday?

The pizza gods will help me through my leg day tomorrow. Most likely >40-50g of carbs prior to hitting legs and I'll consume the rest post training.

[icehog3]

It was Huy. Had a crapload of pizza Thursday last week, then blueberry pie ala mode and white fudge covered Oreos yesterday. Now to work my abs for 9 weeks 'til SoCal. :r

[icehog3]

International Chest Day. Strength is coming back, very encouraged here. Thought I was slowly becoming testosterone free. :r

High rep day

Flat bench 215, 235, 255, 275, 285
Close grip incline 175, 185, 195
Decline (lower reps) 275, 305, 335, 275
Dips (bodyweight) 3 sets to failure

[swingerofbirches]

Good stuff, Tom!

Cardio tonight. Meh lol

[Sancho]

Happy Bday Tom! All this pie and pizza talk, gonna make me crazy. Perhaps some ON double chocolate.

Gym was slammed at lunch today, ended up just doing some work on the concept2

7km stationary rower

Based on my logs, I've cut my 500m splits by 10 seconds. Decent progress for sure, really feeling it in my delts and lats tonight.

[icehog3]

Nice work, Chris!

Maybe ON needs to make a blueberry pie!

[swingerofbirches]

Nice job Chris!

F it! Gonna go do some shoulders before my cardio. :)

[Adriftpanda]

I'm more of a custard or pumpkin pie kind of guy. Glad you got to enjoy some good food!

Legs were powered by last nights pizza feast. :)

Roughly >60g of carbs today prior to leg training.

Front squats 6-7x5 I forgot how many sets
Pause front squats 3x5
Hack squats 6x8-10
Stiff leg deads 5x8
Lying curls 4x15

[swingerofbirches]

HIIT tonight and I'm gassed. Tomorrow is cardio only. Shooting for at least an hour & 1000cal burn though. :)

[icehog3]

I am with you, Charlie, 10th day in a row today and I am in need of a break. And I will take one. Saturday. :r

[Adriftpanda]

Shoulders (mainly side delts) and bi-Z tonight

DB press 4-5x5
Alternating DB press 3x8-12
Seated side delt raise 3x12-15
Cable side delt raise 4x10
Bb front raise 7x10 w/30 second rest
Seated side delt machine 2x15
Kettle ball side -- front 3x10

Hammer curls 4x10
Hammer curls 7x10 w/30 second rest
Reverse grip curl using ez-bar 2x8-10

Washed it down with some ice cream for dessert

[swingerofbirches]

Tom, I dub thee "Machine" (anyone seen the movie Fury?)

Good workout, Huy! But what flavor of ice cream?

[icehog3]

The machine with some parts in need of replacement, Charlie. :r

Good lift, Huy, but yeah....what flavor?

[Adriftpanda]

I'm a simple man, Tom.

Vanilla, with 2 table spoons of Nutella and some crushed almonds

[icehog3]

Do you crush those almonds with your bare hands, Huy? :D

[Adriftpanda]

Do you crush those almonds with your bare hands, Huy? :D

I have a cute 18 year old girl do it for me. I always tip when I leave her. Those Baskin Robins outfits are sexy.

[icehog3]

New fantasy here. 31 flavors, I hope one of then is "brunette".

[swingerofbirches]

I heard that Huy crushes those almonds with his back while doing heavy barbell rows :ze

[icehog3]

I heard that Huy crushes those almonds with his back while doing heavy barbell rows :ze

Like between his shoulder blades? :eek:

[swingerofbirches]

Like between his shoulder blades? :eek:

Uh huh :jd:ze:cool2:

[Sancho]

Mmmmm ice cream!

Lots of arm work tonight with some db's
Bench 3x12
OHP 3x5
Concept2 10km

[swingerofbirches]

Squats, chest & tris ytrdy followed by some cardio. Timing is all off today for my planned cardio so we'll see if I get that in or not. :/

[icehog3]

Good lifts, Chris and Charlie. :tu

Took yesterday off, first day off after 11 straight.

Only did arms today, but felt good after the day off.

Cambered bar curls 115, 125, 135, 145, 155, 165
Skull crushers 115, 125, 135, 145, 155, 165
Preacher curls 4 sets # 145, 1 set 165
Cable pushdowns 95, 105, 115, 125

[swingerofbirches]

Squats, chest & tris ... followed by stair stepper.

[swingerofbirches]

Tomorrow is gonna be squat, back, bis and cardio :)

[icehog3]

Chest and a hockey game for me today, Charlie.

[Adriftpanda]

simple chest day. thats it, kept it fairly heavy for me.

incline db press 5x7-5
incline hammer strength press 4x6
cable flies 5x8-12
seated fly machine 4x8-12
dips 3x12

[Adriftpanda]

Heavy leg day. Playing around with my carbs so everything felt heavy as frack.

Squats 5x3
Pause squats 4x5
Hack squats 5x8-10
Lying leg curls 4x12-15
Seated leg extensions 5x12-15

[icehog3]

Nice, Huy. :ze

Back day for me, first time I was able to do pulldowns first in a couple months without having to quit that movement due to lat (or rotator cuff?) pain.

Pulldowns 180, 180, 200, 220, 240, 260
Super wide bent over rows 185, 215, 246, 265, 285
Cable rows 220, 240, 260, 270, 300

[swingerofbirches]

Front Squats (light)/shoulders/cardio today.

Good stuff Tom & Huy!

[Sancho]

Nice Tom, Huy and Charlie,

Had some late nights/mornings these last few days and haven't been at the gym as much as I'd like :shrug

Got in 40min of rower on lunch today

[swingerofbirches]

Good stuff, Chris! The rower is no joke.

[Adriftpanda]

Shoulder boulder day with some curls for the gurls.

Ohp 4x5
Arnold presses 4x5
Seated Bb side delt raise 4x8-10
Cable side delt raise 3x10
Read delt flies 4x15-20
DB front raise - side raise single arm 3x5 superset

Reverse grip cable curls 4x15-10
Bb curl 4x8
Seated DB curl 4x12-14

[icehog3]

Volume day for shoulders....rep wise, my pain threshold couldn't handle a lot os sets. :r

Military press 125, 145, 165, 175, 185, 195, 165, 145
Barbell shrugs 225, 245, 265, 285, 305

[swingerofbirches]

Good stuff fellas!

Squats/arms/cardio for me today. :)

[icehog3]

Bis and tris on the plate today.

Happy Birthday Huy!

[Adriftpanda]

Back and tricycles today

Rows using hacksquat machines 5x8-10 (was nice switching it up by using this machine)
Dead lifts, went lighter today 5x3
V-grip pull downs 4x8 w/2 drop sets
Single arm lat pull down 4x12-10

Rope extensions 5x10-12
DB overhead extension 4x15-20 went light and it felt really nice
Dips, just bw 4x10

Finished up with 30 pulls for my 30th bday :)

[Sancho]

Happy birthday Huy!

Nice job all around, how's the gun show Huy?
Tom, how many days a week do you do two-a-days?

Changed it up tonight, knee felt funny warming up for squats so shelved that.
Pendlay Row 5x5
Deadlift 3x5
Did rower 1km sprints between barbell row sets to cool down, then opened it to 1.5km between on the deads.
Finished at another 10km total on the rower

I feel noodly

[swingerofbirches]

Happy Bday Huy!!!

Good workouts to you all!

[icehog3]

One more :hb, Huy!

I gotta check out my hack squat machine and see if that can work for me, love changing chit up.

Nice workout. Chris. :tu By 2 a days, do you mean lifting and hockey, or lifting twice. If it's the latter I must have said something confusing, haven't lifted twice in one day for a long time.

Howdy Charlie! :salute:

[Sancho]

Yesterday it looked like you went twice to lift, I may have mis read it.

Hack squat is one I have not used, same same muscle groups being hit?

[icehog3]

I'm sure the way I posted was confusing, Chris, but no 2 a days for me until I retire, then I just might.

Today I am off, may actually take 2 off and start back Sunday, we'll see how I feel after hockey tonight.

[swingerofbirches]

Squats (heavy/front)/Chest & Back (low volume)/Cardio

Tomorrow and Sunday are just squats & cardio.

[icehog3]

Squatting 3 days in a row, Charlie?

[swingerofbirches]

5 days in a row now, Tom. I'm squatting every day ... different kinds of squats, varying intensities and stances but still squatting every day. :)

[swingerofbirches]

Light, close stance front squats (moderate volume), some grip strength & a LOT of cardio lol

My gym opens at 8am on Saturdays so I woke up this morning at 7:15 and thought "dang I'm tired but I better go ahead and get in there before the power racks are all taken." And then I woke back up at 8:30 LOL
Luckily it was still pretty empty at 8:50 when I showed up. :)

[Sancho]

Nice work Charlie!

Thanks Tom!

Horrid sins with the diet last night repented today

Lat pull downs 5x8
Ez bar curls 5x10 then a dropset to failure
Cable row 5x8 went real heavy here, elbow felt pretty solid for a change

Elliptical 20 minutes at Charlie speed.

[icehog3]

Be curious to see how the 5 days go, and if you think it was all positive, Charlie....tear it up, Bro. :tu

Good lift, Chris! :tu

Went ahead and took my 2nd day off today, probably a positive in the long run with all the work I've been putting in. Back at it manana.

[swingerofbirches]

Today was Day6 of "Squat Every Day" and I'm rly enjoying it! My left knee is a bit sore but I honestly think that it's from my cardio this morning. I pushed rly hard and could feel it a bit before I even left. Then I had to attend a graduation this evening and the seating was tight so my knee got rly stiff and sore. I think it'll prob be fine tomorrow and if it's not then I'll just go rly light on the squats and cardio. Don't wanna do anything that'll jeopardize next weeks squatting.

Good work, Chris!

I'm glad to hear you're taking a bit of rest recently, Tom. Youve earned it!

[icehog3]

Thanks Charlie. :)

I never heard of anyone squatting so many days in a row, I am totally intrrigued to see how your progress goes.....kick ass!

[swingerofbirches]

The concept is pretty new to me but I've really enjoyed this first week and think that it can yield some really great physical and mental benefits as long as Im smart and listen to my body.
The goal is to squat every single day (keeping in mind that I'm not talking about going for PRs or even going heavy every/most days). The "lift more to lift more" approach isn't new but I like the psychological accountability of it.

Quick squatting question for some of you more experienced folks out there ... at what point do you start using a belt or wraps? I repped 335 for 3x10 on my last heavy back squat day so I can obviously go up a good bit but last time I PR'd at 365 it was rough and it got me thinking about a belt or knee wraps for when I try for 405. Thoughts?

[swingerofbirches]

Pause squats front and back/low to moderate weight followed by progressive back squats up to 345. Burn out set of both front and back squats. Weighted calf raises to finish up this light day.

Happy Sunday fellas

[icehog3]

So interesting, Charlie, I am psyched about seeing your results over time. Always good to hear new things....I did the Dogcrap routine for a while last year, and had some good results with that.

I used a belt years ago for squats, but ultimately gave it up. Found with a stroing core I didn;t need it. We used to wrap for really heavy sets (in excess of 500 lbs), but I stopped doing that as well...and of course, I haven't had more than 405 on my back for several years since having a bad groin tear doing leg preeses.

[swingerofbirches]

So in your opinion, I probably don't need a belt anytime soon? I mean my PR is 165 and I'm only repping 345 for 5.

Sometimes I wonder if I'm missing something since there are people squatting less than me but using belts lol

[icehog3]

Not sure how your PR is 165 if'n you can do 345 5 times, Charlie. :) 465?

Killer back day today.

Bent over rows 205, 235, 265, 285, 305, 325, 285, 255
Barbell shrugs 275, 325, 375, 325, 275
Cable pulldowns 200, 220, 240, 260, 240
Dumbbell shrugs 90, 95, 90
Cable rows 260, 260, 260
Pullups 2 sets to failure

[Adriftpanda]

So in your opinion, I probably don't need a belt anytime soon? I mean my PR is 165 and I'm only repping 345 for 5.

Sometimes I wonder if I'm missing something since there are people squatting less than me but using belts lol

Sometimes wearing a belt doesn't mean you will squat or lift heavier...

I've gone beltless this past month.

Quick legs last night. Trained in my hoodie the entire time to burn some cookies off.

Skwats 3x5 @385 beltless
Skwats 3x5 @315
Skwats 3x8 @ 275 pause

Leg press 5x8-10
Stiff leg deads DB 4x8-10
Lying leg curls 5x10-12

[swingerofbirches]

Not sure how your PR is 165 if'n you can do 345 5 times, Charlie. :) 465?

Killer back day today.

Bent over rows 205, 235, 265, 285, 305, 325, 285, 255
Barbell shrugs 275, 325, 375, 325, 275
Cable pulldowns 200, 220, 240, 260, 240
Dumbbell shrugs 90, 95, 90
Cable rows 260, 260, 260
Pullups 2 sets to failure

Honestly, the only time I've actually gone for a PR was at the very end of a heavy squatting session. I've never actually gone in just for the purpose of hitting a PR. Same thing with any of my leg exercise. lol

[swingerofbirches]

Sometimes wearing a belt doesn't mean you will squat or lift heavier...

I've gone beltless this past month.

Quick legs last night. Trained in my hoodie the entire time to burn some cookies off.

Skwats 3x5 @385 beltless
Skwats 3x5 @315
Skwats 3x8 @ 275 pause

Leg press 5x8-10
Stiff leg deads DB 4x8-10
Lying leg curls 5x10-12

Nice lift, Chris!
So you don't rly see a massive difference with a belt at weights below 500-600?

[Adriftpanda]

I've never lifted anything 500 lol.

I pull 405 off the ground beltless the same as I pull 405 with a belt. My form is a bit in line and tighter when I'm using my belt but I also want to protect myself at the same time work my core. Yeah you may lift a littler heavier but not everyone does, that's what I'm saying.

Back day, first time not deadlifting in a while.

Pull ups - wide grip/closer-ish grip 10x15
Neutral grip lat pull down 4x8
T-bar row 4x6-8
V-grip lat pull down 4x8-10
Seated row machine 3x15

[Sancho]

Nice sets guys! I'm intrigued Charlie, it's a pretty neat setup you got going. I wish I could get into the gym everyday but it's not in the cards lately.

I've never considered a belt for squats, core strength hasn't degraded my form. deads maybe but I'm not moving as much iron as some of you guys.

Squats 5x5 heaviest I've gone since my crash a few weeks back.
Chins 3x5 assisted
Dips 3x5 unassisted :D
Rower 30min, about 7k

[swingerofbirches]

Thx Huy ... I actually decided on this concept after stumbling upon a bodybuilding.com YouTube video by Cory Gregory called "Squat Every Day".

Tom - I understand your confusion, that was a typo ... I repped 345 for 5reps and my current PR is 365, which was achieved at the end of a heavy squat workout several weeks back. I've never actually gone in and gone for a PR, on squats or any other leg exercise.

[Adriftpanda]

Usually I don't plan on it either and most of my friends that are into power lifting are the same way. I've seen that, by Cory Gregory and read the article. Good luck with the program! It will be tough that's for sure.

My knees and hips definitely needed some rest after my PL program ended. 18+ weeks of heavy legs twice a week was no joke. Whether squattng every day or twice a week, it takes a ton of discipline and dedication. It was fun while I was doing it and I learned so much but I don't think I will put my body through that again. Just make sure you are constantly rolling and eating enough.

[swingerofbirches]

Front, close-stance squats at light weight (5x10) / back / cardio

Managed to squat and deadlift just fine despite tweeting my lower back a bit while doing yard work last night. Heating pad on there now as I do this afternoons work. :)

That's Day9 of Squat Every Day :)

[icehog3]

Nice roll, Charlie. :tu

Shoulders today, did traps with back yesterday so all I had to do was press. Kept the reps high today.

Standing military press 115, 135, 155, 175, 185, 195
Seated military press 145, 165, 185, 195, 165, 145

[Sancho]

How did it feel Tom? That's almost full working weight for your shoulders right?

Nice squats Charlie, making went want to expand beyond back squats haha

[icehog3]

It's a little low, Chris, but maybe that's age more than disability. :r Hurt while I was doing them, but not as bad as it has, and feels pretty good now 4 hours later.

[swingerofbirches]

Good work, Tom!

Chris - I'd not done front squats or pause squats before starting this but I'm actually enjoying both. They're challenging but I'm still enjoying them. I'd rotated wide and narrow stance in my back squats (preferring power lifting style) but putting pauses in the back squats sometimes has added some variety to those as well. Fun stuff!!!

[Adriftpanda]

Breast day.

Incline press 4x3-5 w/drop
Flat DB 4x6
Incline DB 5x6-8
Seated cable flies 5x8
Dips 3x10

[swingerofbirches]

Front squats (moderate weight/moderate reps/wide stance) / shoulders (KILLER shoulder workout) & light cardio.

Best shoulder workout I've had in a long time. Lots of supersetting and even a triple set :)

[GreekGodX]

Tweaked my neck doing overhead pressing today. Bar got too far away from me on a warmup set. Worked through it but now I'm paying for it.

[swingerofbirches]

That sucks, Christos. Speedy recovery man!

[Sancho]

Hope you bounce back quick Christos, that's tough.

Nice workout Charlie, how long you going to rock the squats?

Glad your almost back Tom, and your not old your just getting plumage.

Couldn't get to the gym tonight so went for a run and did some stuff with the missus Dumbbells (as many as I could hold at one time)

BW Squats 4x30
Concentration Curls 4x20
DB Flies 3x12
Bench Dips 3x5

[swingerofbirches]

Nice improvisation, Chris! Running is a killer!

My goal is indefinite, honestly. I was planning on 4-6 weeks (like a typical training cycle for me), so I guess that's my first goal ... get to 30 days and see how I'm doing.

[icehog3]

Plumage, sweet! :lr

Nice workouts, Chris and Charlie. Son, hope that tweak feels better manana.

Arms today, heavy on barbell curls and preachers, heavy on skullcrushers and medium on rope pushdowns. Didn't wanna get outta bed after my game last night and staying up 'til 2 watching the Hawks, but glad I did.

Another (late) game tonight, but ni gym tomorrow.

[Adriftpanda]

Ran on the treadmill and did 40 minutes of the stair master followed by leg abductor machine. Followed by 10 minutes of burpees and kipping.

[icehog3]

Followed by 10 minutes of burpees and kipping.

Might wanna lighten up on the Mexican food, Huy. ;)

[Adriftpanda]

Just kidding. I would never step on those thing.

Hump day, leg day.

Front squats 5x5
Bulgarian split squats 4x8-10
Seated leg curls 5x12
Seated leg press (single leg) 5x12 w/drop sets

[swingerofbirches]

Running on 4hrs of sleep ... so 3 scoops of C4 (fruit punch)and off we go!!! lol

Back squats (close stance) / arms / cardio

[icehog3]

I'm on super short sleep myself, Charlie...glad today was a scheduled day off.

[area51]

My first post upon my return.
Today was Chest and Tris

Flat: 270 3x5
Incline: 205 3x10
Dumbell: 110's 3x8
Close grip:165 3x8

[swingerofbirches]

Get it, Ken!

[area51]

Thanks dude.

[area51]

Thanks dude.

[Sancho]

Nice Ken!

Got out to the gym tonight, good times

Bench 5x3-5
Cable rows 5x5
Lat pull downs 5x5 alternating grips each set
Tricep pushdowns 3x10
Trap bar deadlifts 135,225,315,225,135x5

Got some looks tonight as the fatter guy doing deadlifts, feeling the pump from the deads :D

[Adriftpanda]

Shoulday

Arnold presses 4x4-5
Ohp 4x3, 4x5
Upright row -- DB front raise 5x8-10
Alternating cable presses 4x12
DB side razzee 5x8-10

Some curls for funnsies

Hammerhead machine curls -- cable curls 4x8-12
Seated DB curls 4x12-8

[area51]

I've got deads tomorrow. Dreading it.

[icehog3]

Nice workouts, Chris and Huy. :tu

Pull dem deads, Ken. :banger:

[GreekGodX]

Neck is better. Saw the chiropractor yesterday he instantly made it pain free with his Mr, Miyagi ways. Then I worked out and pushed it hard. Sore today but still have full range of motion so that's a win. Squats, deadlifts, and other leg work today.

Keep up the work everyone!

[icehog3]

Glad your neck is cured, Son! :tu

[area51]

So for deadlifts.

225 1x5
315 1x5
325 3x3
375 5x1
395 1x1
225 3x8
I've been messing around with a program for the past 3 weeks but I'm probably going to go back to my 3x5 next week.

As for shoulders I shoulder pressed 155 3x8 and then did some shrugs and pull ups. Bot a bad day all in all.

For refrence all my numbers are at 190lb body weight.

[swingerofbirches]

Nice work Ken, Christos & Huy!

Killer weights for your body weight, Ken!

Squats (back/wide stance/moderate weight & reps) / light chest & back / trail run/jog :)

[area51]

I'd love to see some squat numbers from you. Keep us posted.

[swingerofbirches]

I'd love to see some squat numbers from you. Keep us posted.

Well my numbers aren't very impressive considering my size (6'1 / 272lbs) lol

I've never gone in and just gone for a PR. All of my PRs are what I was able to rep at the end of a squat session.

This week has been ...

- Alternating front & back squats/close stance - 225/145 3x10ea (Pause Squats)
- Front squat/close stance - 185 for 5x10 (haven't tried for a PR)
- Front squat/wide stance - 225 for 5x5 (haven't tried for a PR)
- Back squat/close stance - 315 for 5x10 (haven't tried for a PR)
- Back squat/wide stance - 335 for 5x5-10 (can rep 345 for 10 and PR is 365 so I know I can go higher)

I leg press for my quads (feet low and close together/knees as close to chest as my belly will allow lol) - 5x10 @ 810

Hack Slide - 3x10 @ 360

[Sancho]

You got me beat Charlie, I'm 6'2" and 279 lbs, so don't feel bad.

Back squat 330 (5x5 max) usually I work lower in the 220-280 range trying to hit BW or a little over.
Deads I usually rep around 300 plusish, never tried for a 1rm but Insuspect this is quite a bit higher.
Bench I'm embarrassed, 145 5x5
Rows I'm around 180-190 5x5

Keeping moving that iron boys!

Got a trip planned with a college buddy tomorrow, should be a awesome workout. :D

[swingerofbirches]

Nice numbers, Chris! Do work!!!

Squats & cardio today (elliptical to be easy on the knees after ytrdys trail run).

Went low reps today but got a new PR.
Set 1 - 135x5 (warm up)
Set 2 - 225x5 (warm up)
Set 3 - 315x5
Set 4 - 365x5
Set 5 - 405x3
Set 6 - 405x1

[area51]

Nice numbers. I have a rest day today, squats tomorrow.

[icehog3]

Nice job, Fellas! :tu

Back day for me today, heading to the gym shortly.

[Adriftpanda]

Taking 3 maybe 4 days off.

[swingerofbirches]

Rest up Ken & Huy!

Do work, Tom!

Tomorrow is gonna be a really light squat day (low weight/moderate reps) + maybe another trail run for me.

[Sancho]

Got in this afternoon with my friend from school, hugely beneficial, corrected my form on a few different exercises.

He had me aggressively arch my back on flat bench and it really engaged my shoulders, felt a lot more stable and definitely something Inwill be adjusting to going forward

Barbell Bench 7x5-8 moderate weight
DB Incline Press 4x10
DB Floor presses 3x10
High flies 3x10
Chest flies 3x10
Low flies 3x10

[icehog3]

Rowed my arse off today, did T-bars, Bent overs, cable, then went back and supersetted Bent Overs and T-bars again. Finished with some pulldowns but I was gassed and they were pretty worthless. :r

Good workout, Chris!

Do work tomorrow, Charlie!

Enjoy the time off and come back strong, Huy!

[Sancho]

Nice rowing day Tom, love the crazy rowing.

When your doing cable rows are you using the close grip or the wide grip handles? I'm assuming you mix it up but am curious. I have been almost exclusively doing close grip.

[swingerofbirches]

Squats almost didn't happen today. Took my post-recovery brother to see my folks and hit the gym by their house but that gym apparently closes @ 5 on Sunday's. Luckily the kid working was cool enough to let me in at 5min till and get a 15min squat session in. Not my greatest session of all time but I did touch the bar today. So that's a win. Day13.

[Sancho]

Good work Charlie! You are killing it. Way to stick to a program!

[area51]

Squat day.
255 3x5
275 1x5
295 1x3
315 1x1
335 1x2

Then leg pressed 540 3x8 needless to say my legs are shot.

[swingerofbirches]

Good stuff, Ken!

Do work, Tom! The Row King!

Thanks, Huy! :)

[icehog3]

You touched the bar, Charlie...it counts! :D

Nice squattin', Ken. :tu

Chris, I do mix up the cable rows, more often with grip than width of the handle. Gym has 3 different handles for close grip. One with a neutral grip, one with about a 40 degree angle top to bottom, and another with a similar angle from bottom to top. Each hits me a little differently in the lats. Then sometimes I will use the wide bar with a wider than shoulder width distance. I also vary where I pull them to (lower chest, belly button) from workout to workout to change that angle too.

[swingerofbirches]

Front squats/close stance / chest / cardio ... and sauna :)

It's not a hot tub but it's better than nothing. After today's chest lift I feel like my body could use a little heat.

[area51]

You guys are awesome motivation. Great work all.

[area51]

You guys are awesome motivation. Great work all.

[icehog3]

Just did some arms today, and taking tomorrow off. Gonna get pumped as a MoFo Wednesday, though! :D :ze

[swingerofbirches]

Get it Ken & Tom! #pumpedasamofo

I hear ya, Ken. This thread has turned into my lifting/workout support group thread :)

[Sancho]

Thanks Tom, I will have to mix it up. I've been using the 40* handle, always nice to mix it up. Enjoy the rest day!

Nice sets Charlie, Ken, and Tom! This is a pretty awesome support group!

Tonight:
Back Squats 5x5
ISO lat pulls 5x5
Leg press 4x10
Ez bar curls 8x7 changed the grip each set

pLAmF boys

[Adriftpanda]

Haven't pulled in over a week but it was bench day so I threw in deads to start.

5x4 deads

4x8 incline DB
4x6 hammer strength incline
5x6-9 wide grip press
5x10-12 seated cable flies
3x15 dips

[icehog3]

Good work, Chris and Huy. :tu

Rest tomrrow (though I do have a hockey game), back in the gym Wednesday.

[swingerofbirches]

Back on low carb as of today ... feeling the carb flu already but you can't call something a challenge without challenges. On deck: squats (back/close stance) / back / cardio. Time to really make some fat loss progress. Win or die, right. :)

[icehog3]

Kick ass, Charlie! Do it to it!

[swingerofbirches]

Managed to hit 405 for 3 reps again today at the end of my squat session. I'm finding it more and more difficult NOT to go heavy when I squat. :/
Not the worlds best back lift but I kind of expected that considering how gassed I was to start and that I went heavy on squats. (Maybe a bit of self fulfilling prophecy there?)

Good luck in the game tonight, Tom.

[Adriftpanda]

Back was shot from pulling yesterday, haven't felt that nice in a while but today was my actual back day.

Pull ups to warm zz back up - wide grip, close, medium 10x10

Reverse grip pull down 5x6
Single arm front pull down machine 4x8-10 w/drop
Bent over row using hack squat machine handle bars 5x8-10
Negative neutral grip lat pull down w/5 seconds 3x6-8
Seated row machine 4x8-10

Some seated DB curlz, spider curlzzz