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icehog3
10-10-2013, 11:40 AM
Off day for me, maybe tomorrow too...see how I feel after a late night hockey game tonight. :ih

DBall
10-10-2013, 01:21 PM
Entered a 5k this weekend (actually... it was .6 miles longer than a typical 5k)... somehow I got 3rd in my age group (30-39) and Shell got second in her age group (30-39).

Stats:

Dan - 3.16 miles in 28.55 minutes, 9.15mi/minute pace - 66th place overall

Shell - 3.16 miles in 22.55, 7.25mi/minute pace - 20th place overall

In preparation for the race, I had 6 cigars Friday and 6 cigars Saturday... ran the race Sunday morning...


Anyway, today is a gym day for the wife and I. She's lifting like a beast and throwing pull-ups/chin-ups down like nobody's business!

icehog3
10-10-2013, 02:10 PM
Nice job, Shell and Dan! :tu

GreekGodX
10-10-2013, 02:26 PM
Yesss new thread :ze

My elbows can't handle any tricep exercises except close grip bench and dips. Seems like everything else I do just irritates them. This is new for me and I'm not enjoying it.

RobR1205
10-10-2013, 02:30 PM
Heading off to the gym right now. Gonna work back and biceps! Update to follow. Gonna end the day with an hour of sparring at karate tonight.

Adriftpanda
10-10-2013, 04:03 PM
My elbows JUST got better, I know that crappy feeling.

Shoulders today, threw in a couple chest as well but kept it light.

Flat bench 6x3 at 205 (10 sec rest time)
Seated DB presses 4x8-10
Cable fly 5x12-14 ---- db shrugs
Db side raises ---- bb upright row 4x8-10 (dropset)
Single arm side raises using BB 2xfailure

icehog3
10-10-2013, 05:59 PM
Ordered the Prodigy today off of Amazon. $2 more than the site Huy shared, but I had a $20 Amazon gift certificate.

RobR1205
10-10-2013, 10:11 PM
Great back day. A little pressed for time since I also had to go to karate, but I still managed to get through everything. Using the T-Bar Row Machine with 4 plates now for 6-8 reps, 4 times -- Very happy about that.

Adriftpanda
10-11-2013, 07:51 PM
Deads today, along with heavy back. Resting for the next few days, needing it. Refuel weekend.

I started to add in an extra meal about 500 extra calories. Adding in a little more red meat and upping my fat intake slightly. Slow bulking up to 185-190 by May.

Adriftpanda
10-12-2013, 11:57 PM
Suppose to be a rest day, but wife wanted to legs today, just happens that leg days fell on Saturday as well...

front squats 5x8
lying leg curls -- stiff leg deads -- single leg extensions (giant set) 4x8
box step ups with db 4x10

jump ropes 4x1min

mosesbotbol
10-13-2013, 07:30 AM
Did chest on Friday and still feeling it. Went to a Bat Mitzvah yesterday and glad I was not asked to lift the Torah; not sure how confident I would be since I am still feeling the pain from Friday...

RobR1205
10-13-2013, 05:22 PM
Worked back today. Started off with ten minutes of decent cardio on the treadmill to get warmed up. Did t-bar rows, dumbbell curls, reverse flies, lat pull downs, and strict form barbell curls.

Adriftpanda
10-14-2013, 03:12 AM
Did push day with the wife, 7th day in a row.

Flat DB -- side lat raises -- plyo push ups (4x10 giant set)
Cable fly -- front lat raises -- jump ropes (3x10 giant set)
Hammer strength incline -- dips -- "bus drivers" (4x10 giant set)

Going to finish today with a back and maybe deadlift. It will be 8 straight days of training.

Adriftpanda
10-14-2013, 06:15 PM
Back day! Didn't do any deads. 8 straight days of training, didn't feel like it.

Gonna rest up tomorrow. Vacation time!

icehog3
10-14-2013, 06:25 PM
Legs and bi's this AM, skipped the squats after hockey last night and went with presses and hamstring curls. Barbell and dumbbell curls for the bi's....Tomorrow is an off day, Wednesday will be a full upper body day, hockey Wed. night, and then 4 days off from the gym and the rink.

RobR1205
10-15-2013, 09:43 PM
Great day in the gym today. Had myself a great chest and tri workout. Highlight of my day was dumbbell presses, which I got for 100lbs x 10,8,8,8,8 reps (a personal best). Thinking about jumping to 110s soon.

Adriftpanda
10-16-2013, 12:29 PM
After a good 8 days on, I figured I would take yesterday off and enjoy my honeymoon.

Pretty nice gym here at the hotel. Decided to do a nice HIIT with some push movements.

90 sec walk
60 sec sprint
-
90 sec walk
60 sec sprint (5% incline)
-
90 sec walk
60 sec sprint (7% incline)
-
90 sec walk
60 sec sprint (9% incline)
-
90 sec walk
60 sec sprint (12% incline)
X2

Burpees 4x10
Incline presses - side - front raises 4x10

icehog3
10-16-2013, 02:31 PM
Left myself super short on time for my workout today, didn't get to arms, but ended up having a great back workout. 16 sets in about 25 minutes. 8 sets of pullups (varying grips) to failure, 5 sets on Bentover Rows for reps to 295, and wide cable rows for 3 sets of 260.

My back (and wind) was hammered after the 8 sets of pullups on minimal rest, yet I was able to hammer out high reps at 265, 275, 285 and 295 on the rows.

Love when you can turn a potentially bad workout into a great one.

Adriftpanda
10-17-2013, 11:49 AM
Same HIIT as yesterday.
Planks 1 min --- mountain climbers 45 sec x4

Incline DB row --- db revers flys 4x8-10
Lat pull downs 4x10 (using different grips each set)

icehog3
10-27-2013, 03:36 PM
Hardcore Back Day today before hockey.

Bentover Rows, pyramid to 335
T-Bar Rows, 5 x 15 @ 270
Wide Pulldowns to 260
Close-grip Pullups to failure, 6 sets
Barbell Shrugs to 365

Saved a little gas for hockey....I hope. :r

RobR1205
10-27-2013, 08:14 PM
Very good chest day!

Strict Form Bench Press, Downward tricep extensions, Side Shoulder Raises, Incline Dumbbell Bench, Skullcrushers.

Very sore....luckily it was followed by a great day of fishing, smoking, and an amazing home cooked dinner!

Adriftpanda
10-29-2013, 01:59 AM
Feels so good to be back at my gym. Hotel gyms and cruise ship gyms just don't compare.

After 2 weeks of no pwo, I decided to take a just 1 serving.... Boy was it a miracle.

Chesty chest day.

Flat bb 4x8-10
Flat db fly 4x6-8
Incline db 3x10
Cable incline 4x10-12

Adriftpanda
10-29-2013, 02:36 PM
Early day session this morning. Back Day.

Wide grip pull down 4x8
Rope pull downs 4x10-12x
T-Bar row 4x8-10
machine pull down (reverse grip) 5x8-10
Seated row (single pull) 4x8

jdakine
10-30-2013, 05:00 AM
Howzit fellas? D Day is Friday, just finished up all my post Op stuff and if all goes as planned, surgery on my left shoulder Friday:-( Do to bursitis setting in, it appears he will have to clean the cuff as well. Little nervous to say the least. Have no idea what recovery will be like or how long it will take, but if I end up with out the pain I will be happy.

Just wishing for a successful procedure:-)

Adriftpanda
10-30-2013, 09:00 AM
Jay! Hope all goes well brother. Better late than never, will keep you in my thoughts.

Hope Atl treated you well.

icehog3
10-30-2013, 12:00 PM
Praying for success, Jay, I hope you get complete relief and a fast recovery.

Off day today, might take an extra day off tomorrow due to a late hockey game tonight.

Huy, I haven't forgotten about you, the stuff I had apparently dried out, but I have a source for the old formula and should have it by week's end.

Adriftpanda
10-30-2013, 03:21 PM
No worries, Tom. I just been waiting patiently by the mail box :( JK

Leg day. Wow did it kicked my ass. Basically having 2 weeks off from legs really sucked for my legs. Had a great workout but it was tough.

Squats 4x8-10
Deads 4x6
Leg Presses 5x8-10
DB Lunges 3x10
Single leg extensions --- lying leg curls 3x10

Adriftpanda
10-31-2013, 06:13 PM
Shoulder day for me. Finished up with some trceps.

Decided to try something new for breakfast, made protein pancakes (dumby edition). Came out pretty tasty. Tom, you should try it.

1/2 cup oats
2 egg whites
1 scoop of protein

mix it up and then pour it on your pan, took me 3 minutes to make. Cut up some bananas and used 100% honey as topping.

icehog3
10-31-2013, 06:32 PM
Not bad, Huy. I made some super yogurt the other day, 1 1/2 scoops of ON Chocolate Peanut Butter Whey, two blended vanilla Chobani Greek yogurts, couple good squeezes of honey, blueberries, raspberries, blackberries....about 60 grams of protein, and some good simple sugar for recovery after hockey, plus all the anti-oxidants.

Adriftpanda
10-31-2013, 06:39 PM
That sounds pretty good lol, may have to try that tomorrow. I'm a big acai fan, I'll throw some of that in as well

Adriftpanda
11-01-2013, 05:40 PM
Heavy back day. Kept it no more than 5 reps, with 4-5 sets.

Made protein french toast this morning, enjoyed it and so did Staci.

Adriftpanda
11-02-2013, 03:28 PM
Lighter leg day. Time for paaaasta.

Adriftpanda
11-04-2013, 01:41 PM
National Chest Day.

5x8-10 flat db
4x6-10 incline bb
4x8 cable fly
3x6 decline
Finished up with a little tricep work. Did abs between sets as well.

icehog3
11-04-2013, 02:31 PM
Easy day, arms and abs.

Got my new supply of Jack3d in today, Huy. :D

Adriftpanda
11-04-2013, 03:57 PM
:) sweet

Adriftpanda
11-05-2013, 12:08 PM
Had a very good back workout. After watching some Dorian Yates training and listening him talk about back training, I changed a couple things around. Really helped.

Wide grip pull downs 5x8-10
Bent over BB row 4x10
DB pull overs 4x8-10
Seated row using long bar 4x10
Back extensions 4x8
Stiff arm pull downs 4x10-12

finished off with some shrugs.

icehog3
11-05-2013, 02:42 PM
Shoulder day today. Discouraging, my shoulders are breaking down hard and the pain to do overhead lifts is increasing. Spiral effect has my weights going down, only went up to 195 for seated militarys today, and it sucked. Going to try some stretching and some rehab exercises mixed in to see if I can improve my range of motion and decrease my discomfort.

Adriftpanda
11-05-2013, 03:36 PM
Hoping it's just short term thing, Tom.

icehog3
11-05-2013, 04:01 PM
Hoping it's just short term thing, Tom.

I've already made adjustments to my lifting, Huy, and I will likely need to make more as time goes on. Just the consequences of 35+ years of heavy lifting.

Adriftpanda
11-05-2013, 04:32 PM
I've already made adjustments to my lifting, Huy, and I will likely need to make more as time goes on. Just the consequences of 35+ years of heavy lifting.

zumba? ;s

jdakine
11-05-2013, 04:44 PM
Shoulder day today. Discouraging, my shoulders are breaking down hard and the pain to do overhead lifts is increasing. Spiral effect has my weights going down, only went up to 195 for seated militarys today, and it sucked. Going to try some stretching and some rehab exercises mixed in to see if I can improve my range of motion and decrease my discomfort.

Take it easy on your shoulders big boy!

icehog3
11-05-2013, 05:00 PM
zumba? ;s

Come to Chicago and I'll one arm row ya by the neck. ;) :r

icehog3
11-05-2013, 05:04 PM
Take it easy on your shoulders big boy!

I know, right, Jay?

I am guessing that some type of "clean up" will be needed at some point, but I am putting it off as long as I have good quality of life and can do most everything in the gym. Frankly, I don't want to be on the shelf for 4-6 months from hockey when I figure I only have a few years left at competing at a higher level with the younguns.

jdakine
11-05-2013, 05:16 PM
I know, right, Jay?

I am guessing that some type of "clean up" will be needed at some point, but I am putting it off as long as I have good quality of life and can do most everything in the gym. Frankly, I don't want to be on the shelf for 4-6 months from hockey when I figure I only have a few years left at competing at a higher level with the younguns.

I agree! My surgery went well, but don't remember a darn thing when they had my wife in the recovery room after I woke up. Each day gets a little better and that is a good thing. PT is not going to be fun.

icehog3
11-05-2013, 06:30 PM
Hoping it comes back 100% for you, My Brother.

Adriftpanda
11-06-2013, 07:31 PM
Legs today. Squats, deads and all the fun stuff when it comes to legs.

bonjing
11-06-2013, 08:34 PM
No more pre workout stuff more me, came home a barfed it all up.

icehog3
11-08-2013, 02:13 PM
Been a while since I had done supersets for back, so I went fast and furious today.

Bent Over Rows / T Bar Rows (no rest between except to walk to the other bar) 245/250, 265/250, 285/250, 305/250. Reversed the order for one last set, 270/245.

Pullups / Wide Cable Rows BW/220, BW/240, BW/260 Then Narrow Rows BW/220, BW/260.

Did a couple dead hangs after that to stretch and cash my forearms....that was enough. :r

Adriftpanda
11-08-2013, 02:52 PM
Heavy back day. Kept it heavy with reps at 5-7.

Finished up with some arms, not much.

Adriftpanda
11-11-2013, 08:02 PM
Chest day!

icehog3
11-11-2013, 09:17 PM
Chest day!

It was for me too, got a great one in today.

Adriftpanda
11-12-2013, 09:52 PM
Heavy back today. Felt awesome!

Hit my pr on bent over bb row 235 for 3x5

icehog3
11-13-2013, 12:48 AM
Chest day!

It was for me too, got a great one in today.

Heavy back today. Felt awesome!

Hit my pr on bent over bb row 235 for 3x5

We are on the same cycle again. :r

Congrats on the PR!

Heavy T-bar rows, heavy Bentover rows, heavy cable rows, pullups.

Adriftpanda
11-13-2013, 11:06 PM
Heavy shoulder day, finished off with some tricep work.

icehog3
11-14-2013, 12:40 AM
Heavy shoulder day, finished off with some tricep work.

Me too....painful, but best shoulder workout of the last several.

Legs and biceps tomorrow?

Adriftpanda
11-14-2013, 09:07 AM
Nice, Tom! Glad it was a good one for you.

Lol and yes, legs and biceps today for me as well.

Adriftpanda
11-14-2013, 08:27 PM
Heavy ass leg and deads today. Went 4x3 at 325 on deads today. Saw stars afterward.

Finished up with some bicep work.

What are we training tomorrow? Back?

icehog3
11-15-2013, 01:41 AM
(We) I am off tomorrow, back with chest on Saturday, Huy. It was too good to last. :r

Adriftpanda
11-15-2013, 11:13 AM
I was <> that close to taking today off as well but Staci wants to go today.

icehog3
11-15-2013, 11:44 AM
I was <> that close to taking today off as well but Staci wants to go today.

Time to turn in the tampons, our cycles are jazzed. :r

Adriftpanda
11-16-2013, 02:08 AM
Some heavy back and chest tonight, kept it it 3 exercise each and reps at 6-8.

Finished off with some abs

Jacked missed me so I used 2 scoops

icehog3
11-16-2013, 03:07 AM
Just like old times, Huy? :D

Hoping for a couple good workouts this weekend as I am off both work and hockey 'til Monday.

Adriftpanda
11-16-2013, 03:31 AM
Oh yeah! Hahah

icehog3
11-16-2013, 11:50 AM
Got a gift card from work, so grabbed some Pump Fuel from GNC. Liked it the last time, gonna drop a dose or two and head to the gym now.

Adriftpanda
11-16-2013, 01:33 PM
Never heard of it.

Got a bottle of Noxipro, I only tried one serving and it was average, just your basic stimulant pwo. This was on Thursday. I will take 2 servings on Monday and see how it feels. A little disheartening because I've heard such great things about it.

Have you tried Muscle Prime? It's by Allmax, the rep came in and raved about it.

icehog3
11-16-2013, 06:24 PM
I have not, Huy, let me know if you do.

Pump Fuel is only sold by the manufacturer and GNC, so the price is high. I got a 40% discount at GNC and used a gift card to get it free.

Chest today, strength wasn't there so I did a bunch of different movements and still got a good lift in.

Adriftpanda
11-18-2013, 03:48 PM
Had a killer chest day.

7-9x5-8 incline db
5x6-8 incline fly (15*angle)
5x10 cable presses
3x10 decline cable presses

finished off with some tri work.

icehog3
11-18-2013, 05:11 PM
Shoulders and tris for me....Military press was excruciating. :(

Adriftpanda
11-18-2013, 06:57 PM
That sucks, Tom. :(

icehog3
11-18-2013, 07:00 PM
That sucks, Tom. :(

It varies from workout to workout with shoulders. I don't know if it's physical pain itself, or that I can just work through and tolerate the pain better some days than others. I am actually leaning toward the latter, Huy.

icehog3
11-19-2013, 02:39 PM
Legs and Bis....Medium weight squats for sets of 10, and hammy curls.

Heavy barbell curls, medium weight curl-bat curls, and some preachers.

Adriftpanda
11-19-2013, 05:34 PM
Sad we are not on the same cycle this week, Tom. :)

Back day, kept everyone at medium rep range but heavy in weights this session.
Focused a lot more on the rhomboid, so did some iso movements. Finished up with some heavy bicep work.

Made the "overnighter oatmeal"
1/4 cup rolled oats
1/2 cup almond milk
1/2 scoop chocolate protein powder
1/4 banana, cut
1 tbsp chia seeds
1 tbsp cocoa powder
1/2 tbsp cinnamon
Directions
Combine all ingredients in small jar.
Place in refrigerator overnight.

Made a couple, so Staci could try it. She actually liked it, weird. She usually doesnt enjoy eating oats.

jdakine
11-20-2013, 04:06 PM
Just finished home PT routine.

2 sets of 10 front and side, pulling arm up as high as I can.

Sets of five, different icermetrics exercises

Laying on my back with broom stick and push, then down over my head, not feeling this one!

Now that I have finished, enjoying 09 Party Short :-)

icehog3
11-20-2013, 05:24 PM
Hope it progresses quickly, Jay. :tu

I was off today, back tomorrow with chest.

Adriftpanda
11-20-2013, 05:39 PM
Glad you're finally able to get some work done, Jay.

And for Tom, you're lazy. :)

Did legs today, wanted to hurl after it was all said and done, not because of the weights but because of a caloric deficit. Burned too many calories yesterday playing basketball and probably not enough carbs to refuel. Refueling today. Just ate a massive steak burrito that I made.

icehog3
11-20-2013, 05:42 PM
I'm lazy? 6 hockey games in 10 nights, and 4 on - 1 off in the gym. Lazy? I hope you sh!t that burrrito out whole.




;) :lr :lr

Adriftpanda
11-20-2013, 05:44 PM
I'm lazy? 6 hockey games in 10 nights, and 4 on - 1 off in the gym. Lazy? I hope you sh!t that burrrito out whole.




;) :lr :lr


:r:r Oh man that had me rolling!!

icehog3
11-20-2013, 05:45 PM
:r:r Oh man that had me rolling!!

Just wait to see what that steak burrito does to you!

jdakine
11-20-2013, 11:15 PM
Thanks, is getting a little better each day.

Adriftpanda
11-22-2013, 12:29 AM
Got to train with an old buddy of mine. He's training for power lift competition, so it was neat to follow him around and get a different perspective on training. Great day in the gym.

Chest and a little shoulder work. Heavy heavy and some more heavy.

icehog3
11-22-2013, 12:37 AM
Cycle meshed! Heavy chest today, tore it up on bench, inclines and weighted dips. Back tomorrow before work and hockey.

Adriftpanda
11-22-2013, 01:33 AM
Hey me too! Minus the hockey thing. Too much cardio

icehog3
11-22-2013, 09:38 AM
I need the cardio, Huy, I'm old! :r

Adriftpanda
11-22-2013, 06:16 PM
That freaking witch! I was on the way to the gym, and she calls me to tell me to wait for her. I just downed my pwo. Now I'm sitting at home...

icehog3
11-22-2013, 06:45 PM
I hate when I down my PWO, and then I everything I need to use is occupied. I can only imagine if my wife/girlfriend asked me to wait for her. Oh, wait...I don't have one of those. :r

Adriftpanda
11-22-2013, 06:50 PM
Sitting here at my desk and I could feel the stimulant kicking in... I want to strangle her. COME HERE DOGS!!!

icehog3
11-22-2013, 06:56 PM
Simmer down now!! :lr

Adriftpanda
11-22-2013, 10:15 PM
Okay better.

Heavy ass back day. Went apeshit on deads today. 5x5 at 345

icehog3
11-23-2013, 02:27 AM
Back for me too...switched it up and saved rows for last. Pre-fatigued with some heavy wide-grip pulldowns, cable rows and pull-ups with alternating width grips. When I felt gassed, I went with T-bar rows to 270, and then repped out on bentover rows with 225.

Played hockey tonight, but if I can muster the energy, I am gonna pull a double tomorrow (legs, shoulders, arms), and take Sunday off.

icehog3
11-23-2013, 06:05 PM
Manned up and did a double today.

Legs:
Heavy leg presses
Hamstring curls

Shoulders:
Seated military press
Shrugs

Arms:
Heavy barbell curls
Preacher Curls
Skullcrushers
Pushdowns

Earned a day off manana. :D

Adriftpanda
11-24-2013, 11:24 PM
Very nice, Mr Hog!

Did some legs with the wife tonight. Hit some heavy squats. National Chest Day maņana.

icehog3
11-25-2013, 12:42 AM
Very nice, Mr Hog!

Did some legs with the wife tonight. Hit some heavy squats. National Chest Day maņana.

Cycles synched! :D

Adriftpanda
11-25-2013, 01:19 AM
Let's do the same thing, lmk what youre doing for chestys

icehog3
11-25-2013, 09:30 AM
Today some heavy incline, dumbbell bench, weighted dips.....that's the plan, anyway Huy.

Adriftpanda
11-25-2013, 02:30 PM
Today, some heavy incline DB, cables, and some flys. Finished off with some shoulder work, but not too much. Kept most reps no more than 6.

Got the chicken in the oven baking, time to eat!

I love this commercial
http://www.youtube.com/watch?v=jbJ6Ufl5Kkc

icehog3
11-25-2013, 03:38 PM
Too funny, never saw that, Huy.

Didn't feel strong on the top end after having a hockey game last night, so I kept the reps a little high on inclines, up to 295. Did some dumbbell flat bench, some flyes, and was gassed so just went with bodyweight dips for high reps. Good workout for the energy level I came in with.

Adriftpanda
11-26-2013, 12:46 PM
Did more supersets today because of time. Had to get the pups to the groomers.

close grip chin ups --- wide grip lat pull downs
Bent over BB row --- hammer strength pull downs
Romanian deads
Reverse cable flys --- stiff arm pull downs.

gorob23
11-26-2013, 02:57 PM
Lift this......

Adriftpanda
11-26-2013, 07:23 PM
And THAT'S why all the kids hate you.

icehog3
11-27-2013, 02:20 AM
Lift this......

We only lift heavy things here, Buddy. ;)

Back today was today....got such a good pump from my pre-fatigue cable workout last time, I did it one more time. Wide and close-grip pulldowns. Then went heavy (to 315) on Bent Over Rows, T-bar rows (to 295). Tried to finish with pullups but 2 sets was all I could muster.

Will go back to rows to start next back day. Tomorrow is legs and shoulders....arms too if I have the gas as I am off work.

Adriftpanda
11-28-2013, 02:05 AM
Heavy shoulder day. Finished with a couple tricep lifts.

Heavy leg day tomorrow before I stuff my face!

icehog3
11-28-2013, 02:09 AM
Rep day for legs and heavy shoulders for me today, Huy. I had endured too much pain after shoulders to do arms today, so I will go in and do arms and abs tomorrow for a quick workout before I hit the turkey.

Happy Thanksgiving to all in the PI Family!

Adriftpanda
11-28-2013, 01:01 PM
Empty gym this morning, made me smile. Nice leg training in today. Time to eat up!

Happy Thanksgiving PI crew

icehog3
11-29-2013, 02:07 AM
Crazy....my gym was packed. Arms and abs and off to the turkey dinner....many carbs were also comsumed. Only turkeys were harmed during the flming of this movie.

Adriftpanda
11-29-2013, 04:40 AM
I'm sure my carbs weren't the good kind... Pies, cinnamon rolls, and cookies galore!

Planning on killing my deads tomorrow. With some HIIT

Adriftpanda
12-03-2013, 02:26 PM
Long work day = more pwo lol.

Gonna give the new 1mr vortex a try today, been hearing only good things about it. Had a good shoulder/chest day yesterday.

Back and arms today. Switching up my workouts for the next month.

icehog3
12-03-2013, 03:12 PM
Let us know about the new PWO drink, Huy.

Just did arms today, I was short on time, and have hockey tonight.

Adriftpanda
12-04-2013, 12:01 AM
Didn't get the new pwo today, the shipment was screwed up and they sent 1MR instead of the 1MR Vortex. Buddy of mine will send me a text tomorrow letting me know when it arrives, gonna swing by on my lunch.

Had a killer back day. All sorts of new lifts and PRs today. Fortunate enough to have trained with my friends today.

Gonna be a killer day tomorrow.

icehog3
12-04-2013, 03:10 AM
Good deal, Huy. Still curious about the Vortex.

Off day tomorrow....Hooray! :r

Adriftpanda
12-05-2013, 01:30 AM
Don't want to jump the gun, but this may be the best pwo that doesn't contain any 1,3.

Felt it within a few minutes, nice feeling and stayed focused throughout my training. 10/10 for focus and energy. If you can find it cheap, Tom, I would 100% recommend giving it a try.

icehog3
12-05-2013, 10:11 AM
Thanks, Huiy, I may give it a whirl.

Adriftpanda
12-05-2013, 04:00 PM
Chest and shoulders today. Felt niiice.

icehog3
12-05-2013, 04:19 PM
Chest today. Went with medium weight (265-295) on inclines and bench to keep reps around 10. Finished with some wide grip flyes, that was enough.

Adriftpanda
12-05-2013, 05:06 PM
Wide grip flyes?

Never mind, assuming you meant the fly machine and there's two separate handles, close and wide?

icehog3
12-05-2013, 06:17 PM
Yeah, with a whole different grip, Huy....kind of like a "hammer" flye, if that makes any sense to you.

Adriftpanda
12-05-2013, 06:19 PM
yes it does, tom!

icehog3
12-06-2013, 11:45 PM
Back day today, shoulder felt the best it has in a while (knocks on wood), so went for the rows.

T-bar rows felt strong so I went to 315.
Barbell rows felt even stronger so I went to 325.
Finished with some cable work, wide-grip pullups and streching. Earned 8 egg whites, a strip steak, fruit and some whole grain toast with PB. And that began the days feasting.

Shoulders tomorrow.... I best knock on wood again. :r

Adriftpanda
12-07-2013, 01:07 AM
Hey me too! Back day, actually one of the best training days I've had since training. Everything felt so good. Partner was just on point today, pushed me through every lift to failure. My back will feel the love tomorrow morning.

Glad your shoulders loving you, let's keep it that way.

Adriftpanda
12-08-2013, 10:44 AM
Leg day last night. Been doing 6 on and 1 off. I like that much more.

icehog3
12-08-2013, 04:15 PM
Today was Day 4 of 8 for me, though I will keep my 4-1 rotation in general. Just arms and abs, short and sweet, hockey game tonight.

icehog3
12-09-2013, 05:16 PM
Killer chest day, decided to stay light and rep iut out.

225 on bench, got 25 reps the first set, kept going until I couldn't get 10 reps anymore....lost count of sets. Lots of energy today.

Incline bench at 205, after all that benching was still able to get 18 reps the first set. Again, sets until I couldn't get 10 any more.

Seated (vertical) bench on the Flex machine (plate loaded) to 325.

Tried to do some flyes, but was just too gassed, plus needed to save a little energy for hockey tonight.

Back on tap for tomorrow, day 6.

Adriftpanda
12-09-2013, 11:51 PM
Nice, Tom!

Wish I could say the same. Elbow gave out on my 2nd exercise into my workout. Still finished the workouts but the elbow is in pain. Icing it now and gonna take a few days off from any pushing movements.

Legs tomorrow

icehog3
12-10-2013, 03:03 AM
Hope the elbow feels better tomorrow, Huy.

icehog3
12-10-2013, 04:40 PM
Had such a good day yesterday doing a rep day for chest, decided to do the same for back today.....well, that, and I was gassed from 3 hockey games in 3 nights.

Bent Over Rows - 225 - 25 reps first set, dropped the rest period every set and went until I could get only 12.

T-bar Rows. 225, 250, 270, 295, 250, 225

Cable rows 240 for reps, 5 sets.

Finished with a couple sets of wide pullups. Another good day.

Huy, hope the elbow is better today.

Adriftpanda
12-10-2013, 08:35 PM
Leg day, today. I may take tomorrow off even though it's back day. That way it's a good 4 days of rest for my elbow.

Sounds like a good couple days, Tom! Nice work.

icehog3
12-11-2013, 12:08 PM
Stuck to the rep theme this cycle, maybe did my shoulder some good....we'll see.

135lb seated military press. 25,24,23,21,19,17,16,14. Went deep below "parellel", wouldn't do this with heavy weight but thought it might help my range of motion. Dropped the rest period between each set as well.

Finished with some machine presses and tricep work.

Legs and bis tomorrow.

Adriftpanda
12-11-2013, 10:47 PM
Back day for me, it was alright. 3-4 sets of 5 on everything. Taking tomorrow off since it would be a push day.

icehog3
12-12-2013, 03:35 PM
Legs and bis. Went reps on the leg press, 405 for sets, starting at 35 until I could only get 10.

Heavy on bis though, I was feeling it today.

icehog3
12-12-2013, 03:37 PM
This week's coupon form FitRX.com:


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Take Advantage of this deal before it ends on Monday, December 16th, 2013.

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Adriftpanda
12-13-2013, 12:45 PM
Murdered my back and bis today. Finally back at my home gym and just crushed it. I guess taking 2.5 scoops of pwo helped too.

Hope you're doing okay, Tom.

icehog3
12-13-2013, 02:08 PM
Service was nice, Huy, and the LEO is looking good, so it's a great day here, obviously off from the gym though.

Glad you crushed it, Brother! :D

Adriftpanda
12-14-2013, 01:10 PM
Legs today, kept it very basic. 4x5 on everything.
Squats, leg presses, lying leg curls and db lunges. Didn't really want to go today but whatcha gonna do.

icehog3
12-14-2013, 05:37 PM
Chest today, went heavier and cut the reps a little, but kept them relatively high. Bench to 315, incline to 295, finished with some weighted dips and stretches.

Adriftpanda
12-16-2013, 04:45 PM
International Chest Day. Elbow actually felt okay today, a little pain but I just worked through it. Felt better than I thought it would actually. Went heavish on almost everything except cable flys, where I just lifted for contractions.

I may train shoulders tonight.

Hi Greg, see you lurking.

icehog3
12-16-2013, 05:37 PM
Shoulder day today, it was about a 7 on the pain scale, but I have a high tolerance for pain. :r

Did several rep sets of seated military at 185, then supersets of barbell shrugs from 225 to 365. That was plenty, my shoulders were singing, time to leave. :r

Adriftpanda
12-16-2013, 10:49 PM
Did shoulders, just felt good today so that's the only reason why I decided to do a double day.

Back day tomorrow.

icehog3
12-17-2013, 12:36 AM
Legs and arms tomorrow, shoulder is sore so I will stick to presses for quads, don't feel like putting that bar on my shoulders. Arms might be an adventure as well. :r

Adriftpanda
12-17-2013, 01:28 AM
Don't forget that little pad for your shoulders too, when you squat using that smith machine. :r

mk05
12-17-2013, 01:39 AM
Adriftsomething made me watch Mike O'Hearn and I got inspired to do some heavy chest workout. I hurt.

icehog3
12-17-2013, 09:27 AM
Don't forget that little pad for your shoulders too, when you squat using that smith machine. :r

Sweet! Can I borrow your knee wraps and bench shirt as well? :D

Remo
12-17-2013, 09:29 AM
Don't forget that little pad for your shoulders too, when you squat using that smith machine. :r

I think it's called a Tampon :lr

icehog3
12-17-2013, 09:41 AM
I think it's called a Tampon :lr

Ah, you would know more about those than I would, Mike. My ex-wife was barren. ;)

Remo
12-17-2013, 09:42 AM
Ah, you would know more about those than I would, Mike. My ex-wife was barren. ;)

Well, thank god :r

icehog3
12-17-2013, 09:43 AM
Well, thank god :r

You ain't just whistling, Dixie, I saw "The Omen" too. Baboons freak me out, Man.

Remo
12-17-2013, 09:45 AM
You ain't just whistling, Dixie, I saw "The Omen" too. Baboons freak me out, Man.

:r :tu....back on topic, no lifting last night, 20 miles on the bike.

icehog3
12-17-2013, 02:07 PM
Legs and arms today. Heavy presses and hammie curls for legs, heavy cambered bar curls and reps on preacher curls, finished with some heavy close grip bench and some heavy cable work for tris. Great pump up and down, tomorrow will be an off day.

Adriftpanda
12-17-2013, 02:48 PM
Heavy back today, just wasn't feeling it. Mentally was not at the gym, maybe because I'm not use to going that early. Finished off with some bicep work. Kept everything 5-8 rep range.

mk05
12-17-2013, 04:47 PM
Talking to my workout coach, getting some advice and inspiration for tonight's session.

icehog3
12-17-2013, 05:35 PM
Talking to my workout coach, getting some advice and inspiration for tonight's session.

Tell Huy hello for me.

Adriftpanda
12-17-2013, 05:42 PM
Hahaha tell Tom hi for me!

icehog3
12-17-2013, 05:43 PM
Hi Huy!

Adriftpanda
12-17-2013, 05:46 PM
We really need to revise the thread titles and add my name in there! You and I are the only ones that post on here.

geRRy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

icehog3
12-17-2013, 06:31 PM
that post on here.

geRRy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

https://www.youtube.com/watch?v=ynfu6hSqViI


https://www.youtube.com/watch?v=0oKTC4XJyZI


https://www.youtube.com/watch?v=_3xopNvnyps

mk05
12-17-2013, 07:38 PM
It would really be helpful if you guys posted workouts with reps and sets, as I am trying to get back into lifting again since being "completely rehabilitated."

Today I did some back exercises that my strength coach sent me via smoke signal:
Wide grip lat pull downs 4x5
V grip row 4x5
Seated row machine (close grip) 4x5
Bent over row (3x5)
regular pull ups 3x6/8
I don't know what a stupid spider curl is, but I did zottman curls and barbell curls

Finished each exercise with a failure set. Gonna go for a smoak nowww

Adriftpanda
12-18-2013, 04:48 PM
As requested, Marc...

Leg Day:

Squats - 3 warm up sets 8-15, 4x5 working sets
Hack Squats - 5x5 with a drop set
Stiff leg deads - 5x8 working sets, 3 warm up sets @10-15
lying leg curls - 6xfailure (around 5-10) with increasing weight

Finished off with 8, 100 yard sprints

I just destroyed my lunch :)

icehog3
12-19-2013, 12:24 AM
Off day today, good thing, my shoulder was singing. We'll see how it feels when I do chest tomorrow. :r

Marc, I will try to post excersies and sets when I get home tomorrow.

Adriftpanda
12-19-2013, 02:21 AM
Chest tomorrow for me maņana. Hoping the elbow plays nice.

Adriftpanda
12-19-2013, 03:53 PM
Had a very good day at the gym with the wife. She didn't complain at all! Chest/shoulders

Incline db 4x5(with drop set on last set)
Seated db lat raises 4x5(drop set)
Pec deck flys 4x5
Front raises using bb 5x5
Weighted dips
Reverse flys on pec deck ---- side lat raises using cable 4x8
Push-ups 3xfailure (40,25,16) lol

Just killed about 14oz of steak!

mk05
12-19-2013, 04:44 PM
Can you guys do nutrition as well, don't have to go too detailed but would be nice to see if I'm "in line."

Going to do my strength coach's leg workout from yesterday.

icehog3
12-19-2013, 05:38 PM
Chest today, medium weight.

Incline bench 5 sets 225, 245, 265, 285, 305
Flat bench 4 sets 225, 255, 275, 295
Decline bench 4 sets 225, 275, 325, 225
Pec Deck Flyes 4 sets 205, 235, 265, 295
Dips 4 sets body weight

Immediately before workout:

Mix of Prodigy and Pump Fuel PWO
Creacore creatine

Immeditely after workout:

24 grams ON Whey protein
10 grams ON BCAAs

Lunch:

8 egg whites
1/2 a strip steak
orange slices, grapes, banana
1/2 piece of whole grain toast with PB

Pre dinner meal:

Spicy tuna sushi with brown rice and raw yellow fin on top
1/4 a strip steak
1/2 a chicken breast
handful of trail mix (walnuts, almonds, cranberries, raisins, soy nuts

mk05
12-19-2013, 08:03 PM
As requested, Marc...

Leg Day:

Squats - 3 warm up sets 8-15, 4x5 working sets
Hack Squats - 5x5 with a drop set
Stiff leg deads - 5x8 working sets, 3 warm up sets @10-15
lying leg curls - 6xfailure (around 5-10) with increasing weight

Finished off with 8, 100 yard sprints

I just destroyed my lunch :)

Did this except I had to stop the deadlifts due pain returning on the lower right side. Sigh...

Adriftpanda
12-20-2013, 01:41 AM
Had a very good day at the gym with the wife. She didn't complain at all! Chest/shoulders

Incline db 4x5(with drop set on last set)
Seated db lat raises 4x5(drop set)
Pec deck flys 4x5
Front raises using bb 5x5
Weighted dips
Reverse flys on pec deck ---- side lat raises using cable 4x8
Push-ups 3xfailure (40,25,16) lol

Just killed about 14oz of steak!

Am: 3 egg yolks, 5 egg whites w/zucchini. Bowl of oatmeal (2 packets)

Post workout: 40 grams protein

Lunch: 14oz steak, 1 cup red potatoes, arugula salad

Between L/D: Quest bar, some almonds

Dinner: 16 oz chicken, 1 cup brown rice, 5 oz asparagus

I'm actually short about 200 calories for today.

mk05
12-20-2013, 05:03 PM
Chest today, medium weight.

Incline bench 5 sets 225, 245, 265, 285, 305
Flat bench 4 sets 225, 255, 275, 295
Decline bench 4 sets 225, 275, 325, 225
Pec Deck Flyes 4 sets 205, 235, 265, 295
Dips 4 sets body weight

Immediately before workout:

Mix of Prodigy and Pump Fuel PWO
Creacore creatine

Immeditely after workout:

24 grams ON Whey protein
10 grams ON BCAAs

Lunch:

8 egg whites
1/2 a strip steak
orange slices, grapes, banana
1/2 piece of whole grain toast with PB

Pre dinner meal:

Spicy tuna sushi with brown rice and raw yellow fin on top
1/4 a strip steak
1/2 a chicken breast
handful of trail mix (walnuts, almonds, cranberries, raisins, soy nuts

Omw to do this workout...minus 100lbs

icehog3
12-20-2013, 06:09 PM
Hope it went well, Marc. :tu

Back today:

Bent Over Rows 225, 255, 285, 315, 335, 255, 225
T-bar Rows 205, 225, 250, 270, 295, 250, 225
Cable rows 240, 260, 260, 240
Dead hangs 60 sec, 40 sec, 30 sec (grip strength gone, LOL)

PWO:

Creacore creatine
NOXplode / ON Amino Energy mix

Immediately after:

24 grams ON Whey
10 grams ON BCAAs

Lunch:

8 egg whites
1/2 strip steak
Apple, banana, grapes, roange slices
1/2 piece of whole grain toast with PB

Pre-dinnner:

1/2 pound pork chop in pretzel crumb coating
Brown / wild rice medley

Dinner:

6 oz spicy yellow fin tuna
3 oz raw yellow fin tuna
1/4 strip steak
2 handfuls trail mix (raisins, cranberries, walnuts, almonds, soy nuts)

Adriftpanda
12-20-2013, 11:17 PM
Am: 2 egg yolks, 4 egg whites scramble with spinach
2 packets of oatmeal

Pwo: 2 scoops of Noxipro

Post work out: 40grams of protein, 10grams bcaa

Lunch: 2 cups of basmati rice, 6oz sirloin steak, 6 oz chicken.
Kale salad

Dinner: 1.5 cups of brown rice over chicken chili.

Later tonight, I'll have about 4-6oz of chicken of spinach and maybe a slice of wheat bread.

Did Back today:
3x8 wife grip pull ups to warm up the back
Seated row 4x5 *drop set
Bent over bb row 4x5 (pr for me today 225)
V-grip bent over row 4x5 *drop set (pr for me, 5 plates)
Wide grip lat pull downs 4x5
Face pulls 3x12 (just to get that nice contraction at the end)

Did a couple bicep lifts as well. Incline DB curls 5x5, BB curls 4x6

icehog3
12-21-2013, 12:51 AM
Did Back today:
3x8 wife grip pull ups to warm up the back


And she didn't mind, Huy? :D

mk05
12-21-2013, 01:30 AM
Hey Tom, my back was bothering me a lot, so I ended up doing:
warm up
3x flat barbell 10,6,4: 135, 185, 205
3x decline barbell 8, 6, 4, 2, 2: 135, 185, 205, 225, 225
4x pec machine flye 10, 8, 8, 8: 160, 180, 200, 200
then stairmasters for 15 minutes for 250 calories.

I took some advil after for the lower back. It really inflames after back/legs exercises (two days ago).

My trainer sent me lies via text re his pwo meal. I almost followed through but glad I didn't.

Adriftpanda
12-21-2013, 02:51 AM
And she didn't mind, Huy? :D

Hahah I showed her. She actually trained with me today as well. 2 days in a row, record for her.

Hitting legs tomorrow. Yah....

icehog3
12-21-2013, 09:49 AM
Hope the back feels better, Marc.

Trash the legs, Huy.

Shoulder day for me...never know how it will go.

Adriftpanda
12-22-2013, 01:53 AM
Am: 2 egg yolks,3 egg whites with spinach and ground chicken
Cup of steel cut oatmeal

Lunch: 6oz sirloin, 6oz chicken with basmati rice and a kale salad

Dinner: 12oz salmon, half cup of basmati rice and green beans

Post dinner: 5oz chicken with some green beans

Pre-workout: Noxipro
Intra: 10 grams of SAA
Post-workout: 40 grams of protein
Snack: Quest Bar, some nuts

Leg Day:
Leg extensions 6x8
Front squats 5x5 (PR it today, 275)
Stiff leg deads 4x5
Lying leg curls --- donkey calf raises (6x5, 6x12)
Box jumpes --- seated calf raises (5x5, 5x15)

GreekGodX
12-22-2013, 11:53 AM
Got back on a pwo supplement. Pretty much haven't used one since the ban. Tried 1MR. Felt good nothing extraordinary. Miss original jack3d.

Working on getting my shoulder pressing up. Really think my grip strength is limiting me on everything else. Need to fix that.

mk05
12-22-2013, 01:20 PM
currently watching Red Zone while on the stairmaster. Red Zone is a vortex of time...I can't believe I've been on this thing for 40 minutes already.

mk05
12-23-2013, 05:17 PM
Leg Day:
Leg extensions 6x8
Front squats 5x5 (PR it today, 275)
Stiff leg deads 4x5
Lying leg curls --- donkey calf raises (6x5, 6x12)
Box jumpes --- seated calf raises (5x5, 5x15)

Doing these!

Adriftpanda
12-23-2013, 05:25 PM
Doing these!

Have fun!:tu

Adriftpanda
12-23-2013, 05:33 PM
Chest/shoulders yesterday.

Flat bench BB 4x5 with drop set
Flat bench Flys DB 4x6-8
Isolation decline machine press 5x6-8 drop set to only 25lb plates!! (Killer)
Dips 3xfailure

Seated DB presses 4x6-8
Standing side lat raises 4x6(using BB, give it a try!)
DB shrugs 5x12-15

Am: 2 yolk, 3 whites scramble with spinach and salmon
Post workout:40 grams of protein
Lunch: 1 cups brown rice with kale salad, 6oz chicken, 6oz sirloin steak
Dinner: little cheat meal for me since it was at a dinner party
Spinach lasagna (chicken,pesto and low fat cheese)
Green salad/no dressing
Some nice beers

Will post my workout later tonight with my food intake for the day.

Have a good training day crew!

mk05
12-23-2013, 10:02 PM
Lower back started bothering me while I was finishing squats, so I ended up doing the seated leg exercises.

Ate a 1.5lb rib eye. Yum.

Adriftpanda
12-24-2013, 06:30 PM
Yesterday - Back

Wide grip lat pull downs 4x6-8
Seated isolation lat pull downs 4x5 (drop set)
Bent over flys DB 4x8-10
Seated one arm row 5x5 (drop set)

Standing BB curl 3x5
Seated DB curls 5x5

Am: spinach,salmon scramble. 2 yolk, 3 whites
Oatmeal packet

Post workout: 40 grams protein, 10grams Bcaa

Lunch: 12 oz steak with kale salad and some yams

Dinner: whole grain pasta, using pesto sauce and 8oz chicken

Snack: almonds and raisins

I'll post my intake and todays workout tomorrow. Think after 10 days, I'll have a rest day tomorrow.

Adriftpanda
12-25-2013, 03:42 AM
I'll just post it now since I'm still up, waiting for Santa. :(

Leg Day:
Lying leg curls 6x6-8
Stiff leg deads BB 5x6-8
Walking lunges DB 6x5
Seated single leg extensions 4x6-8
Squats 4x5 (drop set)

Finished off with some abs
Hanging leg raises 5x15
Decline crunches (4x15 weighted, 4x8 no weights)

Am: egg white omelette w/chicken,green chiles, & avocado
2 buckwheat hotcakes

Post workout: 40 grams protein, 10grams Bcaa

Lunch: chicken bowl w/brown rice, cabbage & carrots

Snack: quest bar and some nuts

Dinner: Xmas party, so I had a nice fixing of whatever the Hell I wanted! Hahah

Have a wonderful day off tomorrow fit fam!

icehog3
12-25-2013, 10:41 AM
Heading in for back....yesterday was chest.

Did 6 sets of flat bench up to 315, 5 sets of inclines to 295, some vertical bench on a plate-loaded machine, finished with flyes and dips.

icehog3
12-26-2013, 12:20 AM
Rep day for back:

Bentover Rows 225 for 8 sets, decreasing rest time each set. Got 25 first set, 16 on the last.

T-bar rows 225 for 6 sets, same as above, 19 reps to 14 reps.

Cable rows 220 for 5 sets, same as above, 18 reps to 14 reps.

Finished with pullups and dead hangs. Forearms were busting at the seams.

Adriftpanda
12-26-2013, 12:27 AM
Must be a nice old school gym, Tom. All the gyms here are closed.

Back at it maņana

icehog3
12-26-2013, 12:29 AM
24/7, 365 Huy. :tu

Have a great workout tomorrow. Shoulders for me.

mk05
12-26-2013, 07:56 AM
Is it the precinct gym?

I woke up...felt really fat. T_T

Going to stairmaster for half an hour, try to get 400-500 calories out, then do the power and flex workout day from my hockey program:
- Deadlift 5, 5, 5, 3, 2 (135, 135, 155, 185, 205)
- Olympic Squat 10, 10, 6, 3, 3 (135, 135, 185, 225, 225)
- Full cleans 5 x 5 (95, 105, 135, 135, 155)
- Olympic Snatch 5 x 5 (65, 85, 95, 95, 95)
- Thumpers 5 x 8 (95, 95, 95, 95, 95)

icehog3
12-26-2013, 09:43 AM
Nope, gym is called Xport Fitness, Marc, it's a chain in Chicagoland.

Adriftpanda
12-26-2013, 07:54 PM
Chest and shoulder day:

Slight incline db press: 5x6-8
Isolation incline press: 4x5
Decline bb press: 3x5
Machine Flys --- seated machine press 4x6-8
Seated side lat raises: 4x8
Side lat raises using cables: 4x6-8
Front raises using Ez bar: 4x6-8

icehog3
12-26-2013, 09:06 PM
Shoulder day:

Just seated military press for reps with 165, 25 down to 14.

Shrugs to 375 for reps.

Mucho pain today.

Adriftpanda
12-26-2013, 09:17 PM
That's a bummer, Tom. Pain free shoulders last few sessions were too good to be true huh? That's what I forgot to do, shrugs!!

icehog3
12-26-2013, 11:57 PM
That's a bummer, Tom. Pain free shoulders last few sessions were too good to be true huh? That's what I forgot to do, shrugs!!

Never have truly "good" days with shoulders anymore, Huy, it's more bad days and BAD days. Trying to keep shoulders light enough to get lots of reps and a good range of motion, seems to improve my range of motion over time...but still have the occassional day like today.

Adriftpanda
12-27-2013, 01:07 PM
Well... I hope you can have that "good day" soon!

Had a killer back and bicep day with my partner!

Bent over BB row: 5x5
Seated close grip row: 4x5
DB row: 4x5
Reverse flys: 4x6-10
Lat pull downs wide grip: 6x5

incline db curls: 4x6
ez bar spider curls: 5x6
close grip pull ups --- reverse grip curls: 4x5

icehog3
12-27-2013, 02:13 PM
Arms and legs for me. another rep day.

Skullcrushers to 145
Cable pushdowns to 180
Barbell curls to 145
Cambered bar curls to 135

Squats to 365
Leg Curls to 155

mk05
12-27-2013, 05:10 PM
My L4-L5 area is really sore from yesterday, but I'll suck it up and go for upper body. Might not do those side/front raises if it puts too much stress on my back.

Chest and shoulder day:

Slight incline db press: 5x6-8
Isolation incline press: 4x5
Decline bb press: 3x5
Machine Flys --- seated machine press 4x6-8
Seated side lat raises: 4x8
Side lat raises using cables: 4x6-8
Front raises using Ez bar: 4x6-8

Adriftpanda
12-28-2013, 11:35 PM
Very good leg day.

Warmed up on leg extensions:

Leg extensions: 6x8-10
Single leg presses: 4x6
BB lunges: 4x8
Lying leg curls: 5x6-8
Seated calf raises: 5x12-15
Hack squats: 4x5
Squats: 3x5

I was basically done after hacks but wanted to squeeze some deep squats out.

icehog3
12-29-2013, 05:05 PM
Back today.

T-bar rows 225, 250, 270, 295, 315, 315, 270
Barbell rows 205, 225, 245, 275, 305, 275
Pulldowns to front 200, 220, 240, 260, 240, 220
Dead hangs

PWO:
Creacore
HemoRage

Immediately post workout:
30 grams ON whey
10 grams ON BCAAs

Lunch:
8 egg whites
1/2 strip steak
1 piece whole grain toast with PB
Grapes, banana, orange slices

1st dinner:
1 1/2 pork chops
1/2 strip steak
Brown and wild rice

2nd drinner:
Spicy tuna sushi with brown rice and raw tuna
1/2 strip steak

Adriftpanda
12-30-2013, 11:09 PM
National Chest Day:

Flat bench bb - 5x5
Incline db flys - 4x6-10
Cable flys - 4x6-8
Machine press - 4x5

Tricep push downs - 5x10
Overhead rope extensions - 4xfailure
Db kickbacks - 5xfailure

mk05
12-31-2013, 12:01 AM
I was in a hurry this morning (6am, got there late) got in a little bit of chest and military presses.
Bench 12x135, 10x155, 6x185, 4x205, 2x225
Military 12x65, 10x95, 8x115, 6x135
cable fly sets to failure, incline, flat, normal

stirmaster for 300 cal

icehog3
12-31-2013, 01:22 AM
Shoulders today....still can't go real heavy, but got a decent workout

Seated military press 135, 155, 175, 185, 205, 185
Shrugs 225, 275, 315, 365, 315
Close grip bench press 205, 225, 245, 265, 225
Pushdowns 90, 105, 125, 145, 105

mk05
12-31-2013, 01:03 PM
Bent over BB row: 5x5
Seated close grip row: 4x5
DB row: 4x5
Reverse flys: 4x6-10

pull ups 4x5


Also did some box jumps

Adriftpanda
12-31-2013, 01:13 PM
Have to say, wish today was a better day of training since it's my last session of '13. Just was not feeling it today. I better check the expiration date on my almond milk or eggs :(

Bent over BB row: 4x6-10
Reverse grip lat pull downs: 4x5
Behind neck pull downs: 3x8
Bent over flys: 5x6-8
Reverse flys: 4x8-10
Seated rows using wide grip bar: 4x8

Standing hammer curls db: 5x6
Seated spider curls: 3x5
Incline db curls: 4x5

icehog3
12-31-2013, 01:31 PM
Not wanting to see your eggs or their expiration date, Huy. ;) :r

Legs and Bis today, wasn't my best either.

Leg Presses for reps (killer after hockey late last night)
Seated hamstring curls
Lunges

Cambered bar curls
Preacher curls
Barbell curls

Going to take tomorrow off, and start my 2014 Road to Redemption on Thursday. :ze

Adriftpanda
01-01-2014, 10:35 PM
Leg Day! Decided to smash today's workout to start the New Year. Surprisingly the gym was fairly empty... I'm sure it'll be packed next week!

Front squats: 5x5
Single leg extensions: 4x5 (drop set)
Single leg press: 4x8
DB walking lunges: 3x20
Leg curls --- lying leg curls: 3x8-10

Did calfs in between each set. Standing calf raises and donkey raises

icehog3
01-02-2014, 04:16 PM
Drove through 15" of snow for chest day, made it worth my while.

Bench press 235, 265, 295, 315, 275, 245
Leverage vertical bench 275, 295, 315, 345, 275
Decline bench 225, 275, 295, 315, 275
Dips, 5 sets of bodyweight to failure
Dead hangs

Time to make the protein! :D

Adriftpanda
01-02-2014, 07:12 PM
Stay warm, Tom!

Shoulder and some chest day

seated db press: 4x5
decline iso machine press: 3x10 (drop sets)
flat db flys: 4x8-10
side lat raises using bb: 4x5
upright row bb: 4x5
standing military press: 4x5

finished off with some abs

icehog3
01-02-2014, 08:57 PM
Stay warm, Tom!



It's warmer in the rink than outside, Huy. :r

Back day tomorrow, trip will be easier but colder.

Adriftpanda
01-02-2014, 10:03 PM
Tom, my supplement buddy. Have you heard of Stim-Factor (ANS) before?

I was given a sample of it a few weeks ago and I ended up buying a bottle. Expensive as faurk! I paid $63 for mine, but my partner found it for $44 after taxes up here in 5-Sacramento. Anyway, long story short. The sample that I was given was short of a full scoop. It was legit.

Fast forward a few days ago, we both took about 1.5 scoops each and it lasted our entire workout plus 5-6 hours after that. It was something else...

I looked at the label and wanted to know what the hell was in since it did not contain any 1,3 dmaa. There's an ingredient called Orchilean tm, which is suppose to be 3x more powerful than dmaa. SH*T! Thinking I will have to take it down a notch from now on.

icehog3
01-02-2014, 10:30 PM
I haven't heard of it 'til now, Huy, but I am about to head to Google. ;)

icehog3
01-02-2014, 10:45 PM
I haven't heard of it 'til now, Huy, but I am about to head to Google. ;)

And....nothing.

Only thing I saw was one guy on BB.com said his local store in Texas sells it. Nothing on Google, Amazon, eBay, FitRX, nada.

If you decide to get some more and have your buddy pick it up, lemme know, I would PP you the cash for a tub.

Adriftpanda
01-02-2014, 11:02 PM
My tub has "orchilean tm" but my friends tub says 1,3dmaa which was weird. I'm assuming mine was a newer tub or latest upgrade. LMK if you want the one that has 1,3 on it. I'll stop by tomorrow to see what's up with that.

icehog3
01-02-2014, 11:11 PM
I'd prefer the one that you think is the shizzle, unless you tried your buddy's and that was just as good. Thanks either way, you're the best. :)

mk05
01-03-2014, 03:35 AM
So what is the preferred box code?

Adriftpanda
01-03-2014, 04:24 PM
Orchilean is the preferred stim, but it looks like this was only out for a short period of time before they changed it to 1,3dmaa. I will call the shop down south to see what they can do if I buy multiple tubs.

Had a great if not, one of the best back days in a while.

stiff arm lat pull downs: 5x8
seated wide grip row: 4x6
high row machine: 4x8 (drop sets)
reverse flys: 7x15 (only rest was when partner went, killer!)
wide grip lat pull downs --- face pulls: 4x6

incline db curls: 4x6 (drop set)
reverse grip ez-bar curls: 4x8
spider curl: 3x6

finished off with close grip chin ups: 3xfailure

Adriftpanda
01-03-2014, 04:44 PM
Tom, I've called down to the shop and I'm trying to work out a deal with them if I buy multiple tubs. Would you be interested in a tub or two?

CamoFlogged
01-03-2014, 05:17 PM
If you don't mind the jump in, I would be down for a couple.

Adriftpanda
01-03-2014, 05:35 PM
Okay, Jeff. I will let you know tomorrow or by Monday and see what kind of deal it is. I'm trying to work it around $60 per. It runs for about $65 pre tax

CamoFlogged
01-03-2014, 05:37 PM
That's cool. Thanks for doing this.

mk05
01-03-2014, 08:07 PM
350 calories on the stairmaster
5x5 squats
5x5 pull ups
5x5 incline bench
5x8 cable flye
5x6 bicep curls

icehog3
01-03-2014, 09:28 PM
I'd be in for a tub, Huy, thank you.

Went to the gym today in the first day of a cold. Knew my breathing might not be up to par once I started, so I decided to go heavy and fast. One of the guys who works out same time as I do every day put it best: "You're an idiot".

Bent Over Rows 245 x 24, 275 x 16, 305 x 12, 325 x 8
T-bar Rows 270 x 17, 295 x 14, 295 x 12
Cable Rows, alternating between 4 grips, 260 x 4 sets of 13
Dead Hangs

Not sure how it will work out. Have some extra body aches I attribute to the cold taking hold, but I always struggle between remaining active and resting a cold. Seems when I just sit/lay around for a couple days, the congestion just gets worse and drops into my chest....if I stay active, it's 50-50 whether it will get better or worse. Pumping in the vitamins, minerals and liquids trying to help, see how I feel tomorrow morning.

mk05
01-03-2014, 09:46 PM
Get well Tom. My secret cure for the cold = a large bowl of Pho with Tai Nam Gau. It has always cured my cold within 24hrs.

icehog3
01-03-2014, 09:49 PM
Get well Tom. My secret cure for the cold = a large bowl of Pho with Tai Nam Gau. It has always cured my cold within 24hrs.

Wish I knew a good Pho place close by, Marc....time to Google and see if anything new has popped up near my house.

Adriftpanda
01-03-2014, 11:34 PM
To Pho, Tom. Just yelped it for ya big guy

GreekGodX
01-04-2014, 08:24 AM
Huy I would take a bottle too :) :ze

Been focusing on shoulder strength. Hitting them two times per work. One day I do higher reps and the other day goes like this:

Ramp up to 1 rep max push press
4sets 3reps of 1.5 rep push press with 60%
5 sets of 3 reps overhead med ball throws
3 sets of 10 reps partial military presses

Hit two PR's in two weeks.

icehog3
01-05-2014, 11:39 AM
Sick as a dog, missed the last two workouts. Hoping to be well enough to train Tuesday, we shall see. :hn

Adriftpanda
01-07-2014, 05:35 PM
Sorry fellas, I've been playing phone tag with the manager of the shop. They did get a shipment in, but out of the 10 bottles they have, only 2 contained 'Orchilean.' Since there's only 2, I won't be getting them, just to be fair. However, I did take a sample from my friends tub that contained 1,3dmaa and it was just the same for me. I did not notice much of a difference.

If you guys want that, there's a shop near me that sells it for about $43-45. I think I will grab one sometimes this week.

Adriftpanda
01-07-2014, 05:42 PM
Hope you feel better, Tom! Get back in there!

Did chest/triceps yesterday.

Incline db fly: 4x8-10
flat db bench: 4x8-12
fly machine: 3x10-12
machine press: 5x8
weighted dips: 2xfailure

incline skull crushers: 3x10
rope extensions: 2x10
close grip incline press: 3x8,6,6

Back training today: Rowing movements

wide grip pull ups to warm up: 3x10
bent over row bb: 4x8 (dropset)
T-Bar row: 4x8,8,8,6 (dropset)
Seated row: 4x8
High row:3x10 (dropset)
DB row: 4x8
stiff arm lat pull downs: 4x12-8

Finished up with some bicep work.

spider curl: 4x6
hammer db curl: 5x8-10

icehog3
01-07-2014, 06:36 PM
Thanks, Huy, I am hoping to get back by Friday, I already feel oogy. :r

If the GB is a go, I'll try a tub of the 1.3, lemme know and I'll PP you the funds.

Adriftpanda
01-07-2014, 07:13 PM
Sounds good, Tom. I'll keep you updated.

Take care yourself!

mk05
01-07-2014, 07:30 PM
I'm pretty sure I have a very serious cold settling in. I can feel it...you remember that one time when you thought you were going to die? Yea, all those symptoms are there.

You know, that time when you didn't even get a runny nose or congestion. For two days, your body feels like it's almost at the cusp of fighting the cold off completely. But for some reason, it's hard to take deep breathes, you have this very dry and light cough that you force out - but no phlegm, and the back of your nasal passage way is so dry that it almost feels like you have strep throat.

And then BAM, next morning you feel like someone dropped SARs on your face. Yea, I'm afraid that I'm almost there. So if you guys don't hear from me in the next couple days, I'm probably dead.
:hn

Amidst of all this, I still rode my bike to the gym - in single digit weather - to stairmaster for 350 calories, abs session, and biceps. Too little energy to be doing anything else.

Oh and I bought a tub of White Floor Reborn from Amazon today because Huy scared the crap out of me with that 1,3DMaa thing. Will give it a try tomorrow hopefully.

icehog3
01-08-2014, 12:54 AM
Usually I treat those symptoms just like you did, Marc. Hit the gym, thinking I'll sweat it out. Play hockey every night, that will blow the crud out of my lungs. Unfortunately, I think it works against me more often than it works for me, so I have been skipping the gym since Friday, and have missed two hockey games. I will probably skip another game tomorrow, and if I feel like I am improving, hit the ice Thursday night and the gym either Friday or Saturday. I don't know if it's the right approach, all this time off, it's certainly not my usual M.O.....I guess how I feel in the next couple days will tell the tale.

Adriftpanda
01-08-2014, 04:36 PM
Told Marc that I would post it because he's doing legs today and I just got done.

100 reps @225 of sumo deads. However many sets it takes you, as long as you hit 100 reps. Think I did 20,20,15,15,10,8,7,5

Seated leg press: 5x15
Lying leg curls: 8x10
Stiff leg deads with db: 4x10
seated calve raises --- donkey raises: 4x15-12

Did a high volume leg day but kept the weights fairly heavy, well at least heavy for me. It was pretty damn brutal.

Yeah, it took me about 40 min to finished the sumo deads. Quads were freaking shot!

GreekGodX
01-08-2014, 04:58 PM
Huy I will take a tub with 1,3.

Chest day for me today
DB decline
BB bench with bands
BB incline
EZ curl bar push-up ladder

The last one is my favorite for chest. Take a EZ curl bar into the weight rack and set up some pins on the second lowest setting and then one more two above that. Start with the EZ bar on the ground doing push-ups so that your chest goes down into the bend of the bar (you get more range of motion). Then put the bar on the next set of pins and then the last will be on the 2nd set of pins. First set go to 2 reps before failure, 2nd and 3rd sets both to failure. Great pump and good finisher for chest.

mk05
01-08-2014, 05:00 PM
Told Marc that I would post it because he's doing legs today and I just got done.

100 reps @225 of sumo deads. However many sets it takes you, as long as you hit 100 reps. Think I did 20,20,15,15,10,8,7,5

Seated leg press: 5x15
Lying leg curls: 8x10
Stiff leg deads with db: 4x10
seated calve raises --- donkey raises: 4x15-12

Did a high volume leg day but kept the weights fairly heavy, well at least heavy for me. It was pretty damn brutal.

Yeah, it took me about 40 min to finished the sumo deads. Quads were freaking shot!

dude...F that

Adriftpanda
01-08-2014, 05:25 PM
I will try that my next push day, Christos.

mk05
01-08-2014, 07:53 PM
Squated 5x5 185-225
Deadlift 5x3 185-225
Leg curl 3x10
abs
ran

I feel like I'm going to die. I think I have SARS :hn

GreekGodX
01-09-2014, 03:25 PM
I will try that my next push day, Christos.

Here's a video of it from where I got it from.

http://train.elitefts.com/exercises-by-body-part/pecs-exercises-by-body-part/camber-bar-push-ups/

Adriftpanda
01-09-2014, 04:46 PM
That looks fun, will for sure give it a try on my last exercise, Monday.

Shoulders and arms today.

Standing military press bb: 4x8
Seated behind neck presses smith machine: 4x8
Giant Set: Incline front db raises - ez bar upright row - standing side lat raises bb 4x8
Reverse Fly: 7x10 (20-30 second rest)

Cable rope extensions - cable rope curls: 4x10
Seated incline curls - dips: 5x8-12

mk05
01-09-2014, 04:56 PM
Did you try the protein?

Doing this:


Back training today: Rowing movements

wide grip pull ups to warm up: 3x10
bent over row bb: 4x8 (dropset)
T-Bar row: 4x8,8,8,6 (dropset)
Seated row: 4x8
High row:3x10 (dropset)
DB row: 4x8
stiff arm lat pull downs: 4x12-8

Finished up with some bicep work.

spider curl: 4x6
hammer db curl: 5x8-10

Adriftpanda
01-09-2014, 06:33 PM
No, not yet Marc. I take my mass gainer and other concoctions after I train. I will try it in the morning, maybe I'll make protein pancakes with them :)

I did however/am trying that CF robusto right now.

Adriftpanda
01-10-2014, 05:47 PM
Pull Day and finished off with some abs

Bent over row (reverse grip): 4x8 w/drop set
Wide grip lat pull downs: 5x8-6
Seated single arm lat pull down: 4x8 w/drop set
DB pull overs: 4x8 w/drop set
Close grip lat pull down: 4x8

5 minutes of abs - I always try and hit at least 150-200 reps.

icehog3
01-10-2014, 05:49 PM
Good one, Huy.

Hoping to hit the gym tomorrow for the first time since the 3rd. Cold is 75% better.

Adriftpanda
01-10-2014, 06:01 PM
Awesome, you must be missing it along with cigars lol

icehog3
01-10-2014, 07:24 PM
Awesome, you must be missing it along with cigars lol

Yup, finally got my hockey fix last night (and again tonight), hoping for both gym and a cigar tomorrow. :)

mk05
01-11-2014, 11:59 AM
Took White Flood Reborn, about a scoop and a half, 45 minutes ago. At the gym, 10 minutes in on the stairmaster, and experiencing a very nice bump.

It's not overwhelming - no jitters - very smooth transition and improved concentration. You might not be getting that "upfront" energy rush that 1,3DMAA gives you, but when you get going in the set, there's like a switch effect that pulls you in, if that makes any sense. I think I like this.

Doing some power movements today.

Adriftpanda
01-11-2014, 11:34 PM
Hamstring day, wanted to focus more on them.

Front squats: 6x6 (pyramid up and then down)
Lunges BB: 4x8
Stiff leg deads: 4x8 (drop set)
Lying leg curls: 5x8 (30-45 sec rest)

mk05
01-12-2014, 08:54 AM
something strange has been happening with me recently. Whenever I do lunges or explosive high jumps, my groin/upper hamstrings - it's the area that is like not even a muscle, more like the connector/joint area - start to burn and feel like they are going to tear apart. I guess it is cramping up, but I've never had that area cramp up until nowadays, so it is very foreign to me. I have to stop whatever it is I'm doing, and carefully stretch. After, I can't do anything legs, because it will come back and feel like it's going to tear again.

What is going on here.

Adriftpanda
01-12-2014, 12:05 PM
No idea, but that doesn't sound pleasant one bit. Are you stretching prior to training legs or just stretching when you start to feel that pain? Personally, on leg days, there are only two stretches I actually do. Butterfly and leg swings, and it's about 2 minutes only. I'm no doctor, just what I do on leg days, but you should get it checked at if the pain keeps occurring

GreekGodX
01-12-2014, 12:37 PM
Here is my warmup for leg day. Should help out. It is the last thing on the page "Joes agile eight" agile eight (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html)

mk05
01-12-2014, 01:56 PM
Thx bros, I do stretch and foam roll pretty regularly. I am also pretty flexible and drink plenty of water, it's just very weird.

I cover all of those 8 movements all the time. It's like the muscle/tendon that goes from like under the balls/butt/groin. Does that area make sense? It's a really sharp burning pain, and if I don't slowly stretch it out, it makes my legs go numb and I could fall over.

Adriftpanda
01-13-2014, 01:36 PM
National Chest Day.

Incline db: 4x6
Flat press machine: 5x8-10
Cable flys decline: 4x8-10
Hammer strength decline: 4x8 (drop sets)
Flat bench: 4x5 (pause, push)

Tried the ladder push ups, nice stretch and nice burn to finish off chest 3x10

Tricep push downs: 5x10-8

CamoFlogged
01-13-2014, 02:15 PM
something strange has been happening with me recently. Whenever I do lunges or explosive high jumps, my groin/upper hamstrings - it's the area that is like not even a muscle, more like the connector/joint area - start to burn and feel like they are going to tear apart. I guess it is cramping up, but I've never had that area cramp up until nowadays, so it is very foreign to me. I have to stop whatever it is I'm doing, and carefully stretch. After, I can't do anything legs, because it will come back and feel like it's going to tear again.

What is going on here.

This sounds like it is still somewhat a hamstring issue, just upper in the ischial tuberosity where they basically all connect. I doubt it is a cramp.

Check out this site and see if this sounds like you: :sh

http://www.bowen.asn.au/bowen-therapy/articles/ischial-tuberosity-pain/

If so, rest now and hit the Advil and water, it can get brutal if not taken care of. I speak from experience...

mk05
01-13-2014, 09:04 PM
This sounds like it is still somewhat a hamstring issue, just upper in the ischial tuberosity where they basically all connect. I doubt it is a cramp.

Check out this site and see if this sounds like you: :sh

http://www.bowen.asn.au/bowen-therapy/articles/ischial-tuberosity-pain/

If so, rest now and hit the Advil and water, it can get brutal if not taken care of. I speak from experience...

YES!!!! It's the WHOLE AREA! I need to drink more water! Advil!

CRAP!

CamoFlogged
01-13-2014, 09:59 PM
YES!!!! It's the WHOLE AREA! I need to drink more water! Advil!

CRAP!

Just drink a lot of water and take Advil consistently as directed on the bottle for 3-5 days. If your stomach hurts then stop taking it. It ain't for the pain but for inflammation. Also, and its tough to do in this area, but a massage on the area at least once a day. If its a new issue you can try ice but this is a very difficult area to ice.

Keep from working your legs for 7-10 days and then re-start by only doing stretching for a day or two. Then if pain free after a couple of days after stretching, start with lunges with no weight. Don't make them very deep lunges to start. Take it slow and build up. Progress can possibly be measured in weeks here. It's key to actually warm the muscles up before you stretch them. At least until you are all healed up, but it is still a good idea to get warm before stretching.

An oh, I ain't a Dr., so only take Advil if you have no problems with it. Also, some people react better to Aleve (myself included) instead of Advil. Your call though.