Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[swingerofbirches]

Back day today ...

Front squats for stretch (45x5 / 95x5 / 135x3)

Barbell Rows - 5x10 @ 225
Close Grip Cable Row - 5x10 @ 240 (8reps last set)
Cable Lat Pulldowns 3x10 @ 140 SS w/ Cable Lat Extensions 3x10 @ 80
Barbell Shrugs - 3x10 @ 225 (pause)

Elliptical for 200cal

[icehog3]

Nice, Charlie! :tu

Today:

Seated military press
Olympic bar curls
Skullcrushers
Standing military press
Preacher curls
Pushdowns

[swingerofbirches]

Light back squats (w/o sleeves) - 135x10 / 225x10 / 315x5
Flat Bench - 5x10 @ 135
Then a buttload of chest and arm accessory work.
Little bit of elliptical followed by a turn in the sauna. :)

[icehog3]

113 Charlie? :D

[swingerofbirches]

lol you can count it if you want, Tom. I wasn't going to count light weight/stretching squats as actual work. It's still Squattinh I guess, just a different kind than before ... more strategic. :)

[icehog3]

I say if you are squatting, it counts, Charlie! :D

I'm betting on you hitting 160, at least!

[Adriftpanda]

Go for 1k!

Back and chest today.

Dead lifts 4x3
Pause dead 4x5
Seated row machine 5x10 w/ drop
Neautral grip pull down 4x10 w/ 3 sec negatives every set
Wide grip pull down 4x10

Seated cable presses 4x10-8
Incline bb 4x6
Incline DB flies 4x12-10
Dips 4x15

Friend was deadlifting so I played around and did 3x5 of single arm deadlift

[icehog3]

Sweet, Huy! :ze

[swingerofbirches]

Get it Huy!
How the lifts going Tom?

Front squats @ 45 for a stretch.
DL conventional (135x5 / 225x5 / 315x5 / 365x3 / 405x1 / 455x1)
Elliptical for 200cal

[icehog3]

114! :D

Chest today, a little stronger but the endurance still blows, Charlie. I can't believe the time I took out of the gym set me back this far, I guess it's harder to come back the older I get. :r

[swingerofbirches]

I think that the reduced squat and DL load this week has helped a lot. That 455 today was chalkless and came off the ground rly fast. I think that with some chalk I could have pretty easily pulled a PR today.
My little cousin is gonna lift with me next Tuesday so new can DL together so I'd imagine I'll be shooting for a PR then. :)

[swingerofbirches]

114! :D

Chest today, a little stronger but the endurance still blows, Charlie. I can't believe the time I took out of the gym set me back this far, I guess it's harder to come back the older I get. :r


lol @ 114

You're just giving the weights some time to prepare for what's ahead :)

[icehog3]

I like looking at it that way, Charlie, whether it's true or not...thanks! :lr

[swingerofbirches]

It's like that meme ... "When i take a rest day, it's to give the weights a break" lol

[icehog3]

Is that you in your avatar, Charlie? Rack pulls?

[swingerofbirches]

Yeah that's me Tom.

That's not a rack pull in the pic. I did light rack pulls earlier this week for the first time ever tho. I think I'll keep doing them to help me with my form from mid-shin.

[swingerofbirches]

Worked up to 405 back squat for a double. Didn't have my knee sleeves either. Just did it for fun but I think I'll work back up to 425 next week and see if there's a PR to be had beyond that. I pull heavy next Tuesday so I'm guessing I'll back squat heavy next Friday or Saturday. :)

[zemekone]

wow there is part 2 of this thread?

[icehog3]

Nice, Charlie! :tu

geRRy! 9000 posts in, and about 14 of them are yours. We miss you! :D

Back today, gas starting to get better, strength slowly as well.

Started with wide pulldowns up to 260 pre-fatigue, and then V-grip pulldowns to 240.
T-bar rows only to 250, but seemed like a ton after all the pre-fatigue.
Barbell rows to 285.
3 sets of cable rows at 260.
Two sets of pullups to finish her off.

[swingerofbirches]

Rrrrrooooowwwww

[icehog3]

gently down the stream

[swingerofbirches]

No nutcracker needed at Toms house during the holiday. Everyone just used his lower traps.

[icehog3]

My traps are getting lower and lower, Charlie, how did you know? :D

[swingerofbirches]

Front squats / leg press / calves / ropes for cardio

[icehog3]

Military press
Barbell shrugs
Dumbbell press
Dumbbell shrugs

Strength is really low, getting a little frustrated. Ordered some more prohormone, gotta try sumpthin'.

[swingerofbirches]

Now a good time to try out that Creature?
You had a diet changes?
Had any sleep changes?

Sorry to hear the road back is a bit slow, Tom. You'll get there. Row your boat!

[Adriftpanda]

Try squatting 500 days, Tom.

[icehog3]

Rows are still my strength, and the arms work is decent. Chest, shoulders and legs are lagging in strength, Charlie. The shoulder work is easily explained, I have one working shoulder, LOL. Still press more than 90% of the kids at the gym can, but no where close to what I was lifting 6 months ago.

Only big change is no cardio the last 3 weeks being between hockey seasons, and obviously all the time off I took over July and August. I wouldn't think lack of cardio would hurt my strength, but at this point, I am considering all possibilites.

[icehog3]

Maybe I'll row every day, Huy. :)

[swingerofbirches]

Your hockey and lifting workload was really high until you took your break. Maybe your CNS is still recovering? Idk, just thinking out loud.

[icehog3]

Yeah, I am not sure, Charlie, hoping to get back on track.

Hockey season should start in the next week or so. I picked up a 4th team, that should either help me or kill me. :lr

[swingerofbirches]

Rest day today ... did a bit of stretching and gonna take a little walk with the wife here in a bit. :)

Everyone enjoy their holiday!

[Sancho]

Holy cow Charlie, your a animal. Good to see everyone is pounding it, hopefully your bounce back Tom.

2400# is insane, I'm off to YouTube...

I made it my week trial run on SED, It was amazing how much my form improved in that time span. But it was not to be due to work.

Missed some updates but tonight was:

Back Squats 5x5
Bench 3x30
BB Shrugs 2x20
Deadlift 1x5
BB Row 5x5

[Adriftpanda]

Rest day today ... did a bit of stretching and gonna take a little walk with the wife here in a bit. :)

Everyone enjoy their holiday!

.... Rest day? The streak ended!!!

[Adriftpanda]

Maybe I'll row every day, Huy. :)

Leg abductor everyday

[swingerofbirches]

.... Rest day? The streak ended!!!

lol in my mind the streak ended last week when I started doing daily squats with rly light weight for the stretch and only went heavy 2x/wk. I just did some slow, paused air squats at home today for the stretch.
My CNS recovery last week from going light was rly good and based on my DL and back. Squat I think that going this route will help me boost my PRs, so I'm just gonna keep on with what I did last week and enjoy being in less pain on a daily basis lol ... besides, I'm sure that you'll be glad to stop hearing about SED ;)

[icehog3]

I loved hearing about SED, Charlie. You killed it, My Man.

Thanks, Chris, I've always come back in the past, just getting tougher since I joined the AARP. :r

Huy, I do leg abductors via sex. So if I do them every week, I'm ahead of the game. :lr

[swingerofbirches]

Shoulder day today w/ some elliptical.

Tomorrow is DL day with my cousin. Hopefully I'll pull a PR but I'm a little worried. This is my second week low carb straight w/o a cheat so I'm feeling a little weak today. Felt weak during shoulders today but pushed through. Hopefully tomorrow is a strong day.

Tom you're a machine! Another hockey league?!?! #stud #plamf

[icehog3]

Yeah, Charlie, we'll see how this works out. Maybe #deadtired :lr

[Adriftpanda]

Back and a little chest.

Pull ups 4x10-12
Underhand pull downs 4x10-8
Seated wide grip pull down machine 4x12-10
T bar row 4x10
DB row 4x10
Seated row machine 4x10-12

DB pullover 4x12-15
Incline DB press 4x10-6
Incline DB flies 4x12
Cable flies 5x12-8

[icehog3]

Good day, Huy. :tu

[swingerofbirches]

DLs and back day with a tiny bit of Bis thrown in at the end.

I got 475 halfway up but ended up failing. :/
I tried to jump from 455 to 475 but next DL day ill prob just shoot for 465 and see how that goes.

[icehog3]

Pretty good weight there, Charlie, keep on truckin', Brother.

Little stronger on chest today, and endurance was better too. Did 20 total sets.

Incline bench
Bench press
Decline bench
Flyes

[GreekGodX]

Glad you guys are all working hard. Pops you will get over the hump.

A1: Deadlifts 10x6
A2: Leg curls 10x6
B1: Front Squats 3x6
B2: Abs

I hate doing that many sets of deadlifts. And I hate my gym for only having 1 leg curl machine. But I'm committed to killing my workouts :ze :)

[icehog3]

Crushing it, Son! :tu

[icehog3]

Another decent day, a little stronger, and little better endurance. One step at a time.

Bent over rows 185, 215, 245, 265, 275, 295
Wide grip pulldowns 240 x 3 sets
Super wide bent over rows 185 x 2 sets, 205 x 2 sets, 225 x 2 sets
Cable v-rows 270, 260, 240
Neutral grip pulldowns 220 x 2 sets
Dead Hangs 2 sets to failure

[Adriftpanda]

Front skwaats 4x4
Pause front skwaats 4x5
Leg press 4x12-15
Seated leg curl w/2sec negatives 4x15
DB lunges (I hate lunges) 3x10

OHP 4x5
Standing Arnold presses 3x10
Seated press machine 4x12/15
DB side delt raise - upright row 5x10-8

[swingerofbirches]

Good work Tom!
Nice work and volume Huy!

My truck blew a brake line so I was stranded at home ytrdy and got th bright idea to do a body weight chest & tris workout. Note to self, lose a LOT more fat before doing that again. I'm actually sore today. LOL

[icehog3]

A little switcharoo can be a good thing, Charlie!

Off for some legs, wish me luck. :ze

[swingerofbirches]

Work them wheels, Tom!

It's a nice day and my truck is without operative brakes so I figured I'd just hoof it to the gym today. Ended up being a bit warmer than I bargained for but between the walk there and the walk back at least I got my cardio in lol

Little squatting and DLing follower by an arm workout. :)

Be well and hit it hard fellas

[swingerofbirches]

Supp Shop had some stuff on clearance ... and I'm a sucker for that ... so I'll be tryin some MP Assault and Dr Jeckyll :D

[Adriftpanda]

Don't think you'll get much out of the Dr. Jekyll, it's more of a good pump pwo. Not much stim or caffeine. Contains a fairly large amount of nitric oxide for that "pump."

I would not take it alone as a pre, Charlie. Something like that should be mix with another supplement.

I take hvol which is another pwo that contains mainly n.o. along with a higher dosage of caffeine or beta alanine.

[swingerofbirches]

Thx for the advice, Huy!
I'd looked up the MJ Raw Review and he said what you're saying, that it's more of a good pump, low-stim formula. I was thinking about mixing it with the Assault or some of my regular C4. Glad to hear that's your recommendation. I'll give it a shot and let you know how it goes! *thumbs up*

[swingerofbirches]

4 day carb binge ... bloated as heck but GOOD lift today :)

[icehog3]

Feedin' the Machine...nice, Charlie!

Back today, strength still not completely back, but endurance is better. Did 4 types of free weight rows (two regular and two t-bar movements) that went well. First set of cables (wide pulldowns) hurt my elbow (it's been wonky) and I shut down the workout, got lots out of the rows, went up to 295 on a couple movements, so I cut my losses and went for steak and eggs.

Damn, that was a run-on sentence. :r

[swingerofbirches]

I feel 20lbs heavier after that cheat-disaster lol

Got a pretty decent low-stim workout today.

[icehog3]

Very good, Charlie. Looking forward to hearing what you think of the Catalyst.

Legs/shoulders today, and my endurance keeps getting better, so that's half the battle.

I would give my strength a C- today, and my endurance a B.

[swingerofbirches]

Glad to hear that you're feeling more endurance! Good stuff man!

Yeah I'm excited to give it a shot! You'll have a report tomorrow :)

[icehog3]

I know Eddy said 1, but it's low stim. I did 2, got a good pump, and didn't feel like I had too much beta. I dunno, maybe I should have tried one first, but I am stubborn. I did order a tub already though.

[Adriftpanda]

Same here, Tom. Legs and shoulders

Leg extensions with negatives 5x12 (last 3 reps are neg)
Seated leg curls 5x12(same for negatives)
Single leg presses 5x12-20
Front squats 4x5
Pause front squats 3x6-8

Side delt raise - bent over rear delt 4x12-10
Cable side delt raise 8x8
OHP 4x5-8
Front raise 4x8

Finished off with some quick biceps.

[swingerofbirches]

As always, nice lift and good volume, Huy!

Tom - I'm taking a late lunch and gonna go hit some chest ... I'm taking 1 packet of the Catalyst but my protein shake is rly just why mixed with toddy, some heavy cream and some sugar free syrup. So I'm hoping that the toddy will give me a bit of a boost, caffeine wise. :)

[icehog3]

Let us know how it goes, Charlie. :tu

Nice day, Huy....you in for fantasy hockey?

[Adriftpanda]

Yeah ill accept it, only if you guys need another person. I don't want to take some ones spot if they are really into hockey.

[icehog3]

Yeah ill accept it, only if you guys need another person. I don't want to take some ones spot if they are really into hockey.

OK, thanks. We are looking slim this year, so I will probably be reaching out to you if you are down.

[Adriftpanda]

Yeah, I'll play if you guys need another person.

[icehog3]

You're the bestest, Huy. :D

[swingerofbirches]

I think the Catalyst was good but I only took the 1 pack. I got a pretty decent pump. I think 2 packs would have worked rly well, considering that I'm over-stimmed like you, Tom lol

[icehog3]

Yeah, I am going to add it to the mix when my tub comes, Charlie, probably combined with something a little more caffeinated. :r

Off day today after 8 in a row.

[Adriftpanda]

I'm going to get something new to play with today?

[icehog3]

I'm going to get something new to play with today?

And the survey sez.......

[Adriftpanda]

Sez I need to get back to work and stop going on my phone... Off in a bit

[swingerofbirches]

No workout yet today ... may go a bit later. I was gonna take a full-on rest day but I'm not great at those. lol

[Adriftpanda]

Ended up getting Hyde. I want to say it's like 350+mg of caffeine and 3.25g of beta alinin. So basically a concoction for a good buzz.

Chest and back today, incorporated some fst-7 for chest.

Incline DB press 4x15-12
Incline DB flies 4x15-10
Flat DB press 4x10-12 w/partial reps
Incline cable flies - incline cable press - push ups with feet up 7x15-8 (45 sec rest)

Seated machine row 4x15
Neutral grip lat pull down 3x12-10
Reverse grip pull down machine 4x10
Front pull down (close grip) 4x12

[icehog3]

So you like the Hyde, Huy?

[Adriftpanda]

It's not bad, our tolerance for stim is pretty high and these seems to be one of the higher side for pwo that's on the market.

Want a sample?

[icehog3]

Sure....want a sample of the Catalyst when I get my tub in?

[Adriftpanda]

Otay. :)

[icehog3]

International chest day. Strength a little better, endurance really getting there. Feel like they will run hand in hand from here on.

[swingerofbirches]

Back today .. my lower back has been super sore soooooo I deadlifted to start things off and it's actually been much less sore since then. I've also been icing it profusely. :)
Rest of the back workout was pretty good.

Chest & shoulders tomorrow.

[swingerofbirches]

Btw, I have MP Assault, Dr Jekyll & C4. Along with Cellucor Alpha Amino & GNC Advanced AMP Whey if anyone wants samples :)

[icehog3]

I like that the deadlifts made things better, Charlie!

I have Pump Fuel and NO Explode for samples, though I would assume you've tried the NO.

[icehog3]

Short and heavy for back today, elbow tweaked at the very end but got some good work in before that.

T-bar rows 205, 225, 250, 275, 295
Barbell rows 255, 265, 275, 295
Cable rows 240, 260, 285, 260
Pulldowns 240, 260

[swingerofbirches]

Good work, Tom! If there a God and I've pleased him then maybe one day I'll be able to do your back weight & volume. :)

Got a rly good shoulder lift in today!
Standing Front/Back Press / Standing OHP Press / Arnold Press / triple set: side delt raises & rear delt raises & front delt plate raise ... finished off with the ropes and some elliptical.

[icehog3]

Good work too, Charlie! :tu

[Adriftpanda]

Shoulders and legs

OHP press 4x4
Klokov press 4x4
DB side delt raise 5x10
Seated side delt raise machine 5x10-12
Cable side raise 4x12

Sumo deads 5x8
Stiff leg deads 4x8
Leg press 5x15-20
Seated leg curls 5x12-15

[swingerofbirches]

How you liking the Klokov pressing, Huy?

[swingerofbirches]

Back squats, Sumo DLs, Bench, Calves ... finished up with some Ropes for cardio since my legs were so wobbly from doing calves. :)

The wife is occupied all day so i may head back and get some cardio in this afternoon before meeting my brother for a few smokes and some college football.

Have a great weekend gentlemen!

[icehog3]

Good work, Huy and Charlie, excellent days.

I'm heading in now for legs and shoulders myself.

[icehog3]

Doubles today and tomorrow, then 3 days off for a trip to see Foo Fighters out West.

[icehog3]

Good lift today, went moderate weights and repped it out. Plan to to the same tomorrow.

Bench Press
Seated Military Press
Shrugs
Decline Press
Seated Vertical Bench (plate loaded)
Skullcrushers

Didn't have a lot left for tris. Surprised how good my endurance was after first hockey game in 5 weeks last night. Actually feeler looser than I have in 5 weeks as well, think hockey is the key.

Back and bis tomorrow. Legs are getting forsaken in this two day cycle as I have another game tomorrow night after work.

[Adriftpanda]

You're my hero.

Chest and back.

Incline bb 6x4
Flat DB press 4x8-10
Incline cable flies - dips 5x10-12 (45 sec rest)
DB pullover 4x12

Single arm cable row 4x12
Bent over bb row 4x8-10
Neautral grip pull down 4x6
Pull ups 5x8-12

Finished up with some abs

[icehog3]

You're my hero.



https://www.youtube.com/watch?v=nGa1syRUbRQ

[Adriftpanda]

I thought you were going to send me the Mariah Carey version.

[icehog3]

I thought you were going to send me the Mariah Carey version.

GROSS! :lr

[Adriftpanda]

How dare you.

[swingerofbirches]

Hypertrophic chest & tris (all exercises @ 8/10) followed by some hammy work (sumo front squats/wide sumo DLs/machine leg curls)

Tomorrow will be some HT Back/Bis with some Quad work. :)

[swingerofbirches]

Oh yeah, been stacking MTS Clash & Vasky for the last 2 lifts and LOVING it!!! I didn't realize until last week that TigerFitness is HQ'd right up the highway from me! :)

[icehog3]

How dare you.

What if Dave and Mariah had a baby?

[swingerofbirches]

Dave Groll > Mariah Carey

[icehog3]

Dave Groll > Mariah Carey

Dave Grohl > Dave Groll > Anyone > Mariah Carey :D

[swingerofbirches]

Dave Grohl > Dave Groll > Anyone > Mariah Carey :D

Tom, when you're right you're right :)

[swingerofbirches]

Tom, you ever had MYS Clash/Vasky?

[icehog3]

Tom, you ever had MYS Clash/Vasky?

Never heard of it, Charlie, is it a PWO?

I guess I can just Google it. :lr

[icehog3]

Interesting, one stim and one stim-free. Be curious to hear more about it.

[GreekGodX]

Really considering squat everyday :hm

[swingerofbirches]

Interesting, one stim and one stim-free. Be curious to hear more about it.

PM me your addy and I'll send you a sample. This stuff has been good enough over my last 2 workouts that I'm making it my standard PW.

Christie, I know that not everyone likes the idea of SED but the truth is that if you go into it with a plan then I think it's fantastic! Have you read up on the suggested sets/reps?
Over the 120-odd days I did it my front squat went from 135 to 275 and my back went from 315 to 425. Most of your PR gains aren't because you're gaining muscle but because you're practicing your form every day. It puts you in a really good spot to progress properly once you stop the SED cycle.
I'm glad to give you my opinion on any specifics of you have any questions. :)

[swingerofbirches]

Christos* ... dang autocorrect

[Adriftpanda]

Good day of legs and a bit of shoulders

Squat 3x5, 2x5
Pause squat (5 second pause) 4x5
Hack squats 4x12-15
Stiff leg deads 5x8-12
Seated leg curls 5x12

DB side delt raise 5x12-15
Seated lateral raise machine 5x12
Upright row 4x10
Cable rear delt flies - plate front raise 5x10-15

[swingerofbirches]

Good work, Huy.

Cardio day for me today. :)
Taking a 2-on/1-off approach with this hypertrophic supplementary lifting, mostly to guard against overworking my right shoulder and elbow joints again. Don't want that massive inflammation popping back up again.

Shoulders tomorrow.

[GreekGodX]

PM me your addy and I'll send you a sample. This stuff has been good enough over my last 2 workouts that I'm making it my standard PW.

Christos, I know that not everyone likes the idea of SED but the truth is that if you go into it with a plan then I think it's fantastic! Have you read up on the suggested sets/reps?
Over the 120-odd days I did it my front squat went from 135 to 275 and my back went from 315 to 425. Most of your PR gains aren't because you're gaining muscle but because you're practicing your form every day. It puts you in a really good spot to progress properly once you stop the SED cycle.
I'm glad to give you my opinion on any specifics of you have any questions. :)

I haven't looked into programming yet. I already know that part of it is neurological. I'm going to definitely ask you some questions.

[swingerofbirches]

Shoulders and Calves today ... little bit of Ab work. Some SED cardio later.

Have a good friday and weekend, gents.

Fire away, Christos! :)

[GreekGodX]

Did you ever work up to a mile of lunges like they suggest? :hn

[icehog3]

Back to work tomorrow, Men, hope you kept the plates warm for me.

[swingerofbirches]

Did you ever work up to a mile of lunges like they suggest? :hn

Nope, it seemed a bit like overload, which I get sounds funny when already talking about squatting every day. Im a big fella and it felt like that was just gonna destroy my knees. :/

[icehog3]

International Chest Day

Flat Bench 245, 275, 295, 315
Incline Bench 185, 205, 225, 245
Super wide Bench 225, 245, 265
Decline Bench 255, 285, 315, 225
Dips (bodyweight) 3 sets

[swingerofbirches]

Good work, as always, Tom!

Just cardio for me today ... 45min on the elliptical. :)

Chest tomorrow for me.

[icehog3]

How did the chest w/o go, Charlie?

Back for me today. I was unmotivated when I got to the gym, so I switched it up and did light rowing with exaggerated range of motion / extreme stretching / holding contractions for 2 seconds.

Barbell row 165, 185, 205, 225, 245
T-bar row 225, 250, 270
Superset BB row 185 / T-bar row 205 @ 2 sets
Wide grip pulldowns 200, 200, 240, 240
Dead hangs

[swingerofbirches]

King of Rows!!!

Hypertrophic chest today followed by some hammy work ... all exercises (minus DLs) done at quick-count 30sec rest between sets

Flat Bench - 8x10 @ 95
Close Grip Bench - 3x10 @ 95
Incline Bench - 2x10 @ 100 / 2x10 @ 70 / 4x10 @ 50
Decline Bench - 2x10 @ 110 / 6x10 @ 90
Flys (machine) - 8x10 @ 80 SS w/ Dips @ 100

Sumo DL - 1x10 @ 135 / 1x10 @ 225 / 1x5 @ 315 / 1x3 @ 365 / 1x1 @ 405
Leg Curls - 8x10 @ 100

Finished up with a little bit of ab work.

[icehog3]

Good work, Charlie!

[Adriftpanda]

Legs and shoulders.

Squats, pause squats, sumos, leg curls-leg extensions, single leg press

Smith machine press, Arnold press, upright row, front raise

It was a so so day, strength felt decent.

[icehog3]

Nice work, Huy. :tu

Legs and shoulders for me as well tomorrow.

Any reviews from you guys on Hyde PWO?

[swingerofbirches]

Good work, Huy!

Tom - i've only tried Hyde once but didn't really like it. You know me, i'm a stim-monster but with all the stims in this i just got jittery. It didn't really give me a good boost.
Get a good lift in, Tom!

Back day today

[Adriftpanda]

Oh ****! I knew I had to send something out. Going out today, Mr.Murphy.

[icehog3]

Oh ****! I knew I had to send something out. Going out today, Mr.Murphy.

Is it Hyde? I had forgotten.

Reps day today.

Leg Press 685 @ 5 sets
Leg Curls 180 @ 5 sets
Seated military press 145, 175, 185, 195, 205, 175, 145, 125

[swingerofbirches]

Move that weight, Tom!

Conventional DL's followed by hypertrophic back and quads. :)

[Adriftpanda]

Yeah, Tom. I have some other stuff you can try as well

[icehog3]

Thanks Huy. I have Catalyst, Pump Fuel, NOExtreme, C4 and some generic that is supposed to be like original formula Jack3d (it's not), let me know what you haven't tried.

Nice work, Charlie. :tu

[Adriftpanda]

I sent your stuff, Sir DB

[shilala]

Admiral, I have about a gallon of testosterone. It's outdated, but that don't mean shnit.
THAT'S pump fuel. :tu

[Adriftpanda]

Good work, Huy!

Tom - i've only tried Hyde once but didn't really like it. You know me, i'm a stim-monster but with all the stims in this i just got jittery. It didn't really give me a good boost.
Get a good lift in, Tom!

Back day today

That's what Hyde is suppose to do, Charlie. It's just high in stim and caffeine. Mixing it with any other supplement that has nitric oxide will balance it out. That's why they created Jekly.

[icehog3]

THanks, Huy, tell me whiich one you haven't tried.

How much for the test, Scott? :D

[shilala]

THanks, Huy, tell me whiich one you haven't tried.

How much for the test, Scott? :D
It's yours, Goon Squad.

[icehog3]

It's yours, Goon Squad.

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

[swingerofbirches]

Hypertrophic shoulders and calves today. Wasn't a bad lift. :)

[icehog3]

Arms for me, Charlie, lots of work, and a nice full pump with that Catalyst.

[Adriftpanda]

First day of taking Karbolyn and I just felt great the entire time I was training. Coach has me upping my carbs to 300g a day. It's tough for me to get 200 in so I added Karboyln in while I train.

Back and chest.

Wide grip pull down
V grip pull down
Reverse grip bb row
Seated row using neautral grip
Stiff arm lat pull down 7x8-15 w/45 sec rest

Incline DB press
Incline DB flies
Seated cable flies - seated press - push ups 5x10-15 w/45 sec rest

All sets were 4x8-15 unless noted.

[swingerofbirches]

Good stuff, Tom & Huy!

Hypertrophic arms for me today. Got a great pump! :)

[Adriftpanda]

2 days in a row because we are going out of town tomorrow.

Legs and shoulders

Front squats 73637263x4 or at least it felt like I did that many sets
Leg presses 5x15
Lunges 4x16
Standing leg curls 4x12-15

Cable face pulls 7x15
DB side raise 4x8
Plate front raise 4x12-15
Seated side delt machine 4x15

Did some armzzz for fun too.

[swingerofbirches]

Well i'm dropping fat (and lbs) but my totals are getting harder and harder to meet. Pulling 405 today felt like pulling 455 usually does. And I failed at 455 ... felt like when I tried to pull 475. :/

Conventional DL
Heavy Barbell Shrugs
Sumo DL
Chest Press

[icehog3]

Stick with it, Charlie, the fat will go and the strength will come back.

Chest today, tried to rep it out with little lower weights.

Bench press 205, 235, 255, 275
Incline bench 185, 205, 225, 245
Vertical bench 255, 275, 295
Decline bench 275, 295, 315, 225
Dips 4 sets @ bodyweight

[icehog3]

Huy, the samples arrived today, thank you for them and the great cigars.

You still let me know what you want to try from what I have. :)

[Adriftpanda]

I haven't tried a Cuba tobacco 25th yet :)

Glad they arrived my friend.

I wanna try the catalyst. Need my address?

[icehog3]

Not sure I can read it on your package (phrasing). Please PM it to me, Huy. :)

[Adriftpanda]

Sent you a text

[Adriftpanda]

I was probably ... No, I was in a surplus Friday and Saturday. I think I went about 1.5-2k over my daily maintenance. I think I devoured half a container of ice cream with brownies! All good though. Only hit 1.9 today, not starving myself today, just didn't get a chance to eat as much.

In case if you guys were wondering, 180P/300C/80-85F

Hoping tomorrow will be a good day of training. Hope you guys enjoyed your weekend!

[icehog3]

Got it, Huy. :tu

Back today, shoulder was sore so I stuck to cable work, save a few sets of heavy bent over rows at the end.

Had a shitload of pasta for the first time in a long time tonight, played hockey, but hopefully still have some gas left for shoulders tomorrow.

[icehog3]

Shoulders and tris. Not much gas after short-bench hockey games Saturday and Sunday. Heavy and short. :r

Huy, your Catalyst is on the way.

[swingerofbirches]

Good work, Tom! You're a machine!

Hypertrophic chest and hammies for me today. :)

[Adriftpanda]

Breast and back today, kept it fairly short resting time.

Incline bb 4x5
Incline DB 4x8-12
Fly machine 4x10-14

Pull ups 4x8
Reverse grip pull down 4x8
Seated row machine 4x8-12
T bar row 4x8-12

Bent over rows - push ups 4x12 no rest

[swingerofbirches]

Good lift, Huy!

Hypertrophic Back and Quads today.

[icehog3]

Kickin' butt, Men! :tu

Chest today, strength getting a little better.

Bench press 215, 235, 244, 265, 275, 285, 295
Incline bench 195, 215, 235, 185
Decline bench 275, 295, 315, 225
Incline machine 170, 180, 190, 200, 160
Verical bench 255, 285, 305, 275

[Adriftpanda]

Legs and shouldas today.

Fronts 3x5, 3x3
Leg press 5x12-15 w/drop
Lying curls - DB stiff leg deads 4x12-15
Seated curls 5x10

OHP 4x5
DB side raise - plate raise 6x10
Seated side delt raise 5x10-20
Reverse fly machine 5x12
Incline DB front raise

[icehog3]

Back day, with some Hyde and HVOL.

Pulldowns 180, 200, 220, 240
V-bar pulldowns 200, 220, 240, 260
T-bar rows (extreme stretch) 195, 225, 250, 225
Bent Over rows 185, 205, 225, 245, 275

[swingerofbirches]

Good work gentlemen! Keep at it!

HT Shoulders and calves today.

Did some back squatting since my elbow was feeling tender. Managed to do pretty decent volume despite not going very heavy (315). The lower back felt good so I was really pleased with that. :)

[icehog3]

Good job, Charlie! :ze

[swingerofbirches]

Some HT Arms and Calves today (didn't do calves ytrdy, not sure why that's up there LOL).

Have a good weekend, gentlemen!

[icehog3]

You too, Charlie!

Shoulders and tris today. Shoulders were medium strong, tris were gassed.

[icehog3]

So....how was the Catalyst?

Off for legs and bis. Wish me strength. :r

[swingerofbirches]

Did HT losing mon/tues & thu/fri so today was an off day. Did a little steady-state cardio today (45min).

[icehog3]

Light legs (reps) and heavy bis today. I have to take Tues and Wed off, so I will lift tomorrow on a scheduled off day (chest and tris).

[Adriftpanda]

No one is training or what?

Leg and shoulders today, fueled by cataylst.

warmed up with seated extensions to single db stiff legs 5x15-20
squats 4x5 but there were a ton of sets leading up to my working sets
standing leg curls 4x12-15
single leg press 5x12-15
stiff leg deads 4x10

db side raise 4x10
seated side delt raise 4x10
cable side raise - up right row 2x12
db press 3x10
cable front raise - bb front raise 2x12

[icehog3]

Back workout today for me. I supersetted pullups with rows and cables. By the last round I was only able to do 5 pullups, but my back was trashed. Tomorrow is an off day for sure, and I have to play Wednesday by ear.

T-bar rows and pullups , 225, 250, 270, 225
Barbell rows and pullups 225, 255, 275, 225
Cable rows and pullups 220, 240, 260

[Adriftpanda]

Chesties and back yesterday.

Flat bb 4x4 but did lots of sets prior to working sets
Incline DB press 4x8-12
Hammer incline 4x8 did partials after all sets to get some more blood flowing
Seated cable flies - presses 4x12

Deadlift 4x5 with lots of sets prior as well
Wide grip pull down 4x8-10
DB row 5x8-10

Finished up with some quick biceps. 2 exercise 5x8-15 each

[icehog3]

Circumstances had me end up working out Tuesday after all, volume shoulder workout.

Heading in for legs shortly.

[Adriftpanda]

Sissy squats and leg abductors while super setting it with calve raises on the smith machine with neck pad.

That should get you out of your funk.

[Adriftpanda]

Got Z nice shoulda pump and quads

DB lunges
Standing leg curl
Squats
Leg press

Standing single DB press
DB upright row
Incline rear delt fly DB
DB side raise to bb upright row

Didn't count sets or reps really. I just went by feel. I did anywhere from 2-10 sets maybe more, I don't know.

[icehog3]

International Chest Day, volume (lots of reps)

Incline Bench 185, 205, 225, 245, 265, 205, 185
Bench Press 205, 225, 245, 265, 205, 185
Decline Bench 255, 285, 305, 325, 275, 245

[icehog3]

Back day, another rep day.

Bent over rows 185, 205, 235, 255, 275, 295, 235
V-bar T-bar rows 215, 235, 260, 275
Neutral grip T-bar rows 270, 250, 225
Cable rows 260, 280, 305, 240
Dead hangs 2 sets

[Adriftpanda]

Back and breast

Pull ups - single arm cable row
V grip pull up- v grip pull down
T bar row
Wide grip machine lat pull down

DB press
DB flies
Cable press
Pec deck

Finished up with some quick tricep. Didn't keep track of reps or sets again, just went by feel.

[icehog3]

Legs and bis today....Heavy leg presses and hammy curls, heavy cambered bar curls and barbell curls. Heavy day.

International Chest Day manana....3 more days of training before I head West to smoke with Huy.

[icehog3]

No mental or physical energy today, definite sign that the 4 days off starting Friday is coming at the right time. Did T-bars up to 295, BoRs to 305, pulldowns to 240. But only a total of 12 sets, I just threw in the towel after set 12.

One more day, I'll try to gear up for a better one manana.

[Adriftpanda]

Brutal leg day, I'm excited to have a good 4 days rest before the next leg day.

Squats - lots
DB walking lunges - heavy, and painful
Standing single leg curls
Seated leg extensions

Single DB press
Behind neck smith machine press
Bb upright row - upright presses
Rear delt fly

Couple more days till I get to herf with Tom. Bring me a good cigar!

[icehog3]

Sure! What would you like? :D

[Adriftpanda]

One more day of training...

I'll take 17 pairs of Partagas 170 :)

[icehog3]

Last day of training for me too.

I will bring you an I.O.U. :D

[Adriftpanda]

Chest and back

Incline bb
Incline DB

Seated row with neautral grip
Incline DB row

Fly machine
Cable pull downs

Superset some arms really quick. Good way to finish up the week before this weekend. See you in a couple days.

[icehog3]

Shoulders and arms, hard and heavy. Now 4 glorious (probably really needed) days off, and a chance to smoke wih Huy. :D

Hope all is well with Charlie, I was used to him posting every day. Hope he's back when I get back Monday.

[swingerofbirches]

Hey fellas!

Awwweee, you care, Tom. :)

Last week was nuts with work travel and this week has been a whirlwind.

Monday - hypertrophic chest & hammies
Tuesday - just steady-state cardio
Wednesday - hypertrophic back & quads
Thursday - hypertrophic shoulders & calves
Today - just steady-state cardio

hypertrophic arms and squats tomorrow :)

Been really struggling this week with bloating. I killed it in the lead up to my work trip and felt great until the friday of my return. That friday I had a cheat meal and didn't think much of it (first cheat meal in over a month). Ate a bit too much cheese over the weekend and got some wicked constipation ... long story short, i bloated up like a balloon and i'm still swollen even though i got finally "movement" yesterday morning. I'm hoping that some cardio over the next few days will help me get back to normal.

I know that you guys all weigh significantly less than me but i'm down to 266lbs (lowest i've been in a long time) while still managing to keep muscle on. Hopefully I can keep it up. :)

[Adriftpanda]

Tom is like 300

[swingerofbirches]

Got in a pretty generic compound movement workout ytrdy as a filler ...
Front Squats / Sumo DLs / Bench / OHP ... nothing wild, moderate weight and reps

Chest Day today ... i'm gassed from work, so we'll see how that goes lol

[swingerofbirches]

Elbow felt a little tweeky and I was short on time so I did a bodyweight chest workout.

Pushups (sissy) / Incline PUs (sissy, on stairs) / Decline PUs (sissy, on stairs) / Close Grip Incline PUs (sissy, on stairs) / Dips (used bathtub lol).

Did it as a continuous circuit 3x w/ 30 sec rest between circuits. 10-15reps of all exercises. At 266lbs it was a bit of a workout, sissy and all lol

[swingerofbirches]

Got a HT back and quad workout in today on lunch ...

Conventional DL - 1x5 @ 135 / 1x5 @ 225 / 1x5 @ 315 / 1x3 @ 405 / 1x1 @ 455 ... nothing earth shattering here but my back and been feeling progressively better and i'm still feeling pretty decent in the DL aftermath so although there were no PRs or anything, i consider a clean, easy pull @ 455 to be a success and gives me hope that I can start pursuing 500 again after this HT round without much worry. :)

The rest of the workout was minimal and was as follows ...

Barbell Shrugs - 5x10 @ 225 / 1x5 @ 315
Seated Rows (Machine) - 5x10 @ 180 / 1x5 @ 270 / 1x30 @ 90
Dumbell Rows - 3x10 @ 80lb DB / 1x25 @ 50lb DB
Leg Extensions - 5x10 @ 105

Tomorrow is cardio only ... let my body rest a bit before shoulders on thursday :)

Everyone have a good tuesday!

[icehog3]

Good work, Charlie. :tu

Good seeing you, Huy!

Chest Day today after 4 days off. Strength and energy both high, looks like the days off did me good.

[Adriftpanda]

Much needed 4 days off myself :)

Back and chest tonight, strength was good and the pump was nice. Fueled by all the yummy food I ate over the weekend.

Back on the grind today, meals were on point. No cheat meals for a couple weeks.

Deadlift
Wide grip pull down
Single arm lat pull down - bent over rear flies
Seated row

Incline bb
Cable flies - cable press
Incline smith press (negatives)
Dips

[Adriftpanda]

Btw, I mentioned to Tom but after 4 days without training and no pwo. The pwo was much much more effective today. A scoop felt made me off the hook crazy

[icehog3]

Got some original formula HemoRage from eBay, DMAA raging through my bloodstream.

Back day, B for strength, B- for energy.

Wide grip pulldowns 200, 230, 250, 270, 250, 240
Barbell rows 185, 205, 225, 245, 265, 285, 305
T-bar rows 270, 295, 270, 250
Cable rows 260, 280, 290, 310, 260
Dead hangs x 2

[Adriftpanda]

I had forgotten all about hemorage!

Nice score, hope it didn't cost too much.

[swingerofbirches]

HemoRage? I'll have to look that up ... sounds intense!

As of last saturday I'd switched over to MTS Ruckus from MTS Clash (stacked with Vasky) and started taking EthiTech Creatine Monohydrate. I've definitely enjoyed the Ruckus/Vasky combo!

I'm really loving MTS products ... and it's pretty cool that they're local to me.


Today was a rest day (gotta take a rest day every 3 or 4 days with such high volume hypertrophy) so I only did some steady-state cardio. :)

Tomorrow is shoulders and calves!

[icehog3]

It was reasonable for 2 pounds, Huy, much much cheaper than the Jack3d I have seen recently.

Keep crushing it, Charlie!

Off day tomorrow because I have training at work all day. I am going to try to do a double Friday (legs, shoulders and arms), take my scheduled day off Saturday, and start my cycle again with my Sunday/Monday off from work.

[Adriftpanda]

I looked up some Jack3d on eBay for fun... Wtf! $100-150? That's insane.

Legs and shoulders today, kept exercise to a minimal but lots of sets and reps

Warm up - standing legs curls to seated leg extensions

Squats - 10 sets of whatever, didn't count.
DB lunges

Standing OHP (DB)
Bb front raise
DB side delt raise

Finished up with some quick biceps
Off tomorrow as well. Back at Friday.

[swingerofbirches]

Good stuff, fellas!

HT Shoulders today ...

Front/Back Barbell OHP
Barbell Shrugs
Barbell Chin Pulls
Side Delt DB Raise / Rear Delt DB Raise SS
Front Delt Plate Raise
Arnold Press
15min on StairMill

[Adriftpanda]

Tom, I mentioned taking Amino Cuts by Allmax, been using it for a week now I dig it. It's a nice little pick me up in the afternoon. A scoop and half for about 175mg of caffeine and some good ratio of bcaa. Price is really good too. If you decide to try it, try the pina colada

[icehog3]

I will likely give it a try, Huy, though I hate coconut, so Pina Colada is out. :r

[swingerofbirches]

HT Arms today :)

Will do squats and DLs tomorrow then off Sunday.

Everyone have a great holiday weekend!

[icehog3]

:tu Charlie!

Legs, arms, shoulders today, hockey tonight, tomorrow off.

[Adriftpanda]

Chest and back in a few.

It taste like pineapples. I hardly taste the coconut. You ask Mark, that's a whole new world of flavors for you.

[icehog3]

Mark likes mixing tequila and port, I'll try another flavor. :r

[swingerofbirches]

I don't like coconut either, Tom. :)

Squats, Conventional DLs & OHP today. Off tomorrow ... glad about it too; my back is definitely going to need the rest.

[icehog3]

Tear it up, Charlie! :tu

[swingerofbirches]

Well I kinda did, Tom :(

Did some back squatting and then went on to DLs. Pulled cleanly up to 455 and then tried for 475 and it actually came about halfway up really quickly but when i got it there i heard "pop pop" from my lower back and immediately dropped the weight.
Needless to say, my lower back is SUPER stiff today. I've tweeked my back before but this was the first time i'd heard popping like that. I've been icing it and i'll keep doing that and just take a couple weeks off of squatting and DL'ing. :/

Hopefully everyone else was safer than me this weekend.

[icehog3]

Sorry to hear that, Charlie, hope it's just a tweak and you heal quickly. 475 is a nice lift.

International Chest Day today, short and heavy.

Bench press 225, 255, 275, 295, 305, 275
Incline bench (super wide grip) 195, 215, 235, 245
Legend incline bench 170, 180, 190, 200
Delcine bench 295, 325, 275, 225

[icehog3]

Back day...started with light supersets with minimal rest, I was gassed after those but added a little weight to finish it off.

Supersets T-bar rows @ 205 / Barbell rows @205 for 5 sets.
Barbell rows 235, 255
T-bar rows 225, 250, 270
Cable rows 260, 270, 280, 240
Pullups 2 sets to failure

Hockey tonight, getting some calories and some rest before that.

[Adriftpanda]

Legs and shoulders, it was fun

Leg extension
Standing leg curls
Squats
Pause squats
Walking kb lunges

Seated bb press
Side delt raise
Cable side delt raise incline DB front raise

[icehog3]

Doubled up today on shoulders and arms, legs manana.

[Adriftpanda]

Back and chest today. Felt really strong for the first time in a while

deadlift
Wide grip pull down
T bar row
Pull ups

Incline DB
Incline cable press
Seated cable flies
Hammer strength press (full reps to partials)

[icehog3]

Thinking about trying 3 on 2 off for a spell instead of my usual 4 on 1 off. Maybe the rest will do me good?

[Adriftpanda]

That's what I've been doing for a few months bc of Mason. I spend a little longer at the gym but it gives me a good amount of rest time. I would like to say that my strength has gone up but I'm sure it's bc of the surplus in calories.

[icehog3]

Thanks, Huy, I'm going to try if for a while, though I might go nuts if two days off from work coincide with two days off from the gym. I'm gonna need a hobby. :r

[Adriftpanda]

Wait... I'm not doing 3 on 2 off. I'm doing MWF. Same **** I guess.

1.Chest back/legs shoulders/chest back
2.Leg shoulders/chest back/ legs shoulder
3.C.B/L.S/C.B...
4.You get the it

[icehog3]

After 2 days off, went heavy on bench, heaviest I've gone on flats in quite a while. We'll see how the shoulder feels later tonight. :r

Bench press 255, 275, 295, 325, 345, 275, 225
Legend incline bench 180, 190, 200, 215, 170
Decline bench 275, 295, 225
Dips 3 sets to failure

[Adriftpanda]

Legs and shoulders, today was one of those days where you're just going through the motions.

Front squats
Hack squats
Leg extensions
Lying curls

Standing DB press
DB side delt raise - front plate raise

Quick tricep work. Hope the shoulder is fine, Tom.

[icehog3]

Feels pretty good after 4 reps with 345, Huy. Hopefully it's still in one piece tomorrow.

Keep killin' it, Brother! :tu

[icehog3]

Shot my load on T-bars today, some days you're just feeling it right in the right place, so I just kept going.

T-bar rows 205, 225, 225, 250, 250, 270, 270, 270, 295, 250
Barbell rows 245, 265, 285, 225
Widel pulldowns 200, 220, 240
Cable rows 270, 240, 220
Dead hangs

Shoulders and arms tomorrow, skipping legs as I have 2 hockey games back-to-back starting at 8.

[swingerofbirches]

Took a deload week and cheat week at the same time LOL ... i feel like i undid everything that i'd worked for over the last month and a half :/

Back at it tomorrow ... still working around my lower back and shoulder but since it's my first week back from deload it'll be a re-intro week anyway and i'll be careful to not push the injuries too hard.

Chest & hammies tomorrow :)

[Adriftpanda]

Cheat week? Sounds epic!

Switching things up for a little bit.

Push day:

Flat DB
Incline DB
Incline cable flies
Decline hammer strength

Behind neck smith machine press
Cable front raise - seated press machine - upright row
DB side delt raise

Cable extensions - DB skull crusher

[icehog3]

Good luck Charlie, hope the injuries are better.

Nice workout, Huy.

Did just three exercises today, seated militarys, preacher curls and skullcrushers. Wasn't motivated going in, but got a nice workout by switching it up.

[swingerofbirches]

Nice volume Huy!

Sometimes making it to the gym is the victory, Tom. Although it doesn't look like it was a bad workout.

LOL yeah Huy ... started out as a clean cheat week (adding some healthier carbs) and ended up in full on Root Beer & Smores by the campfire for the last couple days. I did a quick body-weight workout at home once and did a quick shoulder session one day but otherwise I didn't work out. I still walked a good bit and this past weekend we did a lot of hiking up at Hocking Hills so at least I wasn't completely stagnant while cheating.

Though I achieved a tremendous bloat, I can tell that it'll only take me this week, give or take a day or two, to lose all the swelling.

I'm super pumped to be back in the saddle today though! Already planned/prepped my meals and am about 15min out from breakfast. :)

[swingerofbirches]

Got in a good "welcome back" chest/tri/hammy lift today.
Chest : press machine / incline press / cable flys / decline cable flys
Tris : cable pulldowns / dip machine / overhead cable extensions / close grip flat bench
Hammies : wide sumo DL's / leg curls

Also back on low carb today ... a bit high for my usual diet (60g so far) but I've already got the carb pee's so I know it's already taking affect.

When you guys carb restrict, how aggressive are you?

Tom, Huy, How'd your lifts go?

[icehog3]

Today I was off, Charlie. Sounds like a good day for you.

I generally try to take in 50-75% of my carbs for the day in my first meal, and go super low carbs after that. Might tweak it if I know I have a bunch of ice time in addition to the gym in the next few days, but that is generally how I do it.

[Adriftpanda]

Off day yesterday as well.

I eat every meal with carbs. Like Tom, I will tweak things around depending on my day and what I have planned for the night but as far as consuming carbs, I eat carbs almost every meal, 40-50g.

Of course that is right now, after thanksgiving, I will hit around 140-150. Right now I'm consuming around 300-320g

[icehog3]

ICD today, went a little lighter with more reps.

Bench press 235, 255, 275, 285, 295, 305, 315, 265, 225
Icarian incline 200, 225, 235, 200, 180
Vertical bench (plate loaded) 275, 295, 325, 275, 245
Machine flyes 235, 250, 265

[swingerofbirches]

Good stuff, Tom!

Did a re-intro back/bis/quads workout today ...

High Rows (machine) SS w/ Cable Curls
Low Rows (machine) SS w/ Dumbell Hammer Curls
Lat Pulldowns (machine) SS w/ Reverse EZBar Curls
Plate Shrugs
Conventional DLs
Leg Extensions

Off day tomorrow :)

[swingerofbirches]

Yay ... double post

[icehog3]

Back in the groove, Charlie! :tu

[Adriftpanda]

Legs and back, first day of this and it was not easy. Just drained.

Squats - lots of sets
walking db lunges 3x + finished with body weight walking lunges
stiff leg db deads 3x
seated leg extensions 4x
lying leg curls x4

reverse grip pull down 5x
neautral grip lat pull down 4x
seated row machine 5x
t bar row 3x

quick bicep to end it.

[GreekGodX]

Hey my iron brothers and Pops :) Been hitting crossfit gyms really hard. My strength is helping me kill some workouts but my lack of gymnastics skill pisses me off. I push myself hard through normal workouts but having a class setting with other people to compete against is taking me to another level. Love the competition.

[icehog3]

Sounds like good motivation. Son! That, and staying pretty for your fiancée. :D

Back today....did pre-fatigue with cables, then some rows. Strength was way down on rows after pre-fatiguing, but I think the sets were worth more, if you know what I mean.

Cable wide pulldowns 200, 220, 240, 260, 200
Cable rows 240 (reverse grip), 260, 280, 260, 240 (reverse grip), 240
Barbell rows 215, 235, 255, 275, 275, 215
T-bar rows 225, 250, 250, 225
Dead hangs

My rotator cuff (or more accurately, where my rotator cuff used to be) is killing me now. Took some ibuprofen for the first time in a while.

[swingerofbirches]

Good stuff, Christos! Glad you're enjoying CF.

You back must be so wide that you could plant corn on it, Tom. #KingOfRows

Today was supposed to be re-intro shoulder day for me but i've been struck down by a pretty wicked sinus cold. I kept feeling like i should get up and go to the gym and then i'd stand up and be super weak and groggy. So I decided to do the "smart" thing and let my body rest. Just frustrating since last week was my deload. :/

[icehog3]

Hope you feel better soon, Charlie, sucks to be mentally ready to go but physically sick.

Arms, shoulders and legs today. I can barely walk at work. :r

[Adriftpanda]

Good work fellas.

Shoulders and chest today, felt good. Kept the weights decent and everything was really nice and controlled today. Did some negative work and force reps.

Rear delt fly machine
Face pulls - single DB side delt raise
Smith machine upright row - DB front raise
Single arm DB press

Cable fly machine
Hammer strength incline press
Flat DB press
Dips

Finished up with a quick tricep giant set. Close grip press - over head extension DB - cable extension

[swingerofbirches]

Good lift, Huy!

Shoulders and Calves today. Feeling a little better, sinus-wise. :)

First time really DL'ing and doing shoulders since I tweeked my back and left shoulder so I was a little anxious.

Conventional DL - 1x5 @ 135 / 1x3 @ 225 / 1x1 @ 315 / 1x5 @ 365 / 1x10 @ 315 ... got some advice from a very advanced power lifter and so I did a little tester today to see how my back would feel and it feels really good. No trouble during the lift and no pain afterwards so next time i'll do my 5rep set at 405 and then back it down to 365 for my 8-10rep set. I've been stuck at 465 for a little while now and the advice I got was to switch up my programming a bit and not lift over 90% of my 1RM until I can do the 405 for 5-6reps really cleanly, then to progress slowly.

After the DLs it was on to shoulders and calves ...

Front/Back Barbell OHP
Barbell Shrugs
Side Delt DB Raises SS w/ Rear Delt DB Raises
Front Delt Plate Raises
Seated OHP (machine)
Rope-to-Nose Cable Pulls
Barbell Upright Chin Rows
Leg Press Calves
Standing Calves

Light squats and arms tomorrow. :)

[icehog3]

Good stuff, Charlie! :tu

Off day here today, my 3 on 2 off has quickly devolved into a 3 on 1 off schedule. I'll keep it up for another couple cycles or until I feel overtrained.

[swingerofbirches]

Good arms session that wrapped up with some hack slides. Be well and have good weekends, gentlemen! :)

[icehog3]

Thanks Charlie, you too.

Off for Saturday Chest Spectacular shortly.

[icehog3]

Incline bench 185, 205, 225, 245, 265, 285
Bench press 205, 225, 255, 275, 285, 295, 235
Decline press 225, 275, 315, 365, 275, 225
Machine Flyes 265, 280
Dead Hangs

[swingerofbirches]

Get them pecs, Tom!

[icehog3]

Back day today, Charlie. Rowin'! :D

Went light today, high volume and dropped my rest between each set of rows until I had only 20 seconds between sets.

T-bar rows 225 x 9 sets
Barbell rows 225 x 7 reps, 275
V bar pulldowns 200, 200, 220, 220
Pullups 3 sets to failure
Dead hangs (I was gassed, about 30 seconds and 20 seconds, LOL).

[Adriftpanda]

Some pulling and legs today.

Squats
DB lunges
Lying leg curls
Leg press

Pull ups - pull downs
Front pull down machine
Seated row machine
Seated row using neutral bar

[icehog3]

Wish someone would pull my leg. ;s

Nice goin', Huy. :tu

[swingerofbirches]

Good lift, Huy!
#kingofrows Tom!

Had a great chest workout/tris/hammies workout today! Just finished up 4 weeks of rly high volume hypertrophy so I'm going back to 4 weeks of 3x8-12 before doing a higher HT round. :)
Working around my shoulder so I did the whole chest workout with the cables (dip machine aside) and it felt like I was hitting it rly well. Looking fwd to being sore this evening :)

[icehog3]

Nice job, Charlie! :ze

Shoulders and legs today, hit the military presses, leg presses and hammie curls hard.

[Adriftpanda]

Press day

Kholov press

Incline DB press
Incline DB flies
Press machine
Seated cable flies

DB side delt raise - plate front raise
Rear delt cable flies - front DB raise

Cable press down
Over head DB extension - dips

[swingerofbirches]

Kholov Press ... you're a stud, Huy! Keep at it man!

Today was a solid back day with a little bit of bis.

High Rows - 3x10 @ 320 w/ final set at drop set from 320 to 180x15 to 90x10
Low Rows - 3x8 @ 270 w/ final set at drop from 270 to 180x10 to 90x10
Dumbbell Rows - 3x10 @ 80lb DB w/ final set at drop from 80 to 60x15 to 40x20
Barbell Shrugs - 3x10 @ 235 w/ final set at drop from 235 to 135x10
Lat Pulldowns (machine) - 3x10 @ 180 w/final set at drop from 180 to 90x20
Cable Curls - 3x10 @ 120 w/final set at drop from 120 to 90x10 to 60x10 to 40x20

This is my first week doing a more 3x8-12 style lifting after a 4 week hypertrophy session. My back work is stronger this time around then it was before, which i'm happy with. But I'm fat as f*ck after a cheat week two weeks ago and cheating last weekend. Going from low carb to cheating like that is disastrous and i'm feeling the effects this week. It's really discouraging to have gotten down in weight and feel like i've put most of it back on. I have a hope that it'll all be back off by Thanksgiving or at least most of it. Fingers crossed. :/

[icehog3]

Great days, Huy and Charlie! :tu :tu

My day off, back at it tomorrow, going to try to keep up the 3-1 through December 2. 4 hockey games in the next 5 nights, we'll see how that affects it. :r

[Adriftpanda]

Nice, guys!

Off tomorrow as well. I'll probably go out for a little run after work though.

[Flynnster]

Got a question for the experts here, I just started at the gym again after a couple years away, and was wondering what I should be eating post workout? Most of my workouts are in the evening so I don't have another meal before bed, but should I be eating some protein after, or carbs?

After football all through highschool I have a pretty good idea of what to do at the gym, but not much of an idea on nutrition. Thanks!

[Adriftpanda]

Eating carbs after you train, in my opinion, is the best time to do so. Consuming something fast-digestive is best, I prefer taking dextrose after I train. I get about 25g of carbs along with another 30g of protein.

[swingerofbirches]

Agree with Huy. In general, carbs and protein after a lift are what you need for good protein synthesis in the muscles.

Something else though ... how/what you eat as far as macros (split/whatever you wanna call it) does depend on your goals. What are you trying to do? Get bigger? Drop fat? Maintain?

[swingerofbirches]

As far as today's lift ...

Some speed squats and rack pulls followed by a pretty intense battle rope cardio session for some non-leg driven cardio. :)
I didn't go too heavy (365 being the heaviest i went for both squats and rack pulls) but I did a lot of volume and though my back is tight it's not in bad pain so it looks like i'm progressing well and will hopefully be back to where i was by this time next month.

[icehog3]

You'll get there, Charlie. :tu

International Chest Day. Actually feeling stronger on less rest, we'll see how long that lasts.

Bench press 205, 235, 255, 275, 285, 295, 310, 320
Incline bench 205, 225, 245, 265
Leverage vertical bench 250, 275, 305, superset 335-275-225
Machine Flyes 250, 265, 280
Decline 275, 325