Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good luck Admiral

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

So who’s a hockey fan??

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

http://www.cigarasylum.com/vb/showthread.php?t=74476

Here's a place for hockey talk, Chayse, this is more a working out / lifting thread.

I was playing on 3 men's league teams until I broke my leg and ankle back in June.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Rhetorical question? :D

Chest and shoulder day

Incline press
Flat bench alternating dumbbell press
Dip/cable press supersets
Front shoulder plate raises
Side shoulder band raise

EMOM for 20 mins
10 burpees
15 body weight squats
15 TrX rows
20cross body mountain climbers
12 dumbbell curls

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good work, Bob. :tu

I'm off to the gym now, probably concentrate on core and cardio first day and just get in a little legs.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Lots o pulling today.

Bent over bb rows
Reverse grip pulldowns
Seated high cable rows
Lat dumbbell pullovers
Seated shrugs
Straight arm lat pulldowns
Ez bar curls
Zots

Felt good today. Think I broke thru my plateau.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Incline bench x 4 sets
Wide pulldowns x 3 sets
Cable rows x 2 sets
Abs and cardio

Heading in now for legs and arms and abs.

Think I'm starting back slowly? :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Had 4 days off.

Chest and tri

Db press 4x
Hammer incline press 5x
Cable flies - kb side delt raise
Db incline oh extension 5x
Cable extensions 5x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Tuesday hit shoulders, arms and abs. Again, limited sets (this week, at least).

Wednesday was legs and abs. Hit leg presses for 5 sets, then extensions and hammie curls.

Today was cardio, back to the weights tomorrow.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs for me today. Got thru my first set of squats. Went to start next set, got one rep in and right knee started hurting. Took a breather and tried again. Nope. Switched to leg press and got a few sets in before knee couldn’t take anymore. Did some hammie curls, hip abductors/adductor, calf raises and finished with some ab work.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope the knee is a short term thing, Bob!

Off to the gym shortly myself.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You play in beer league? @icehog3
Been hitting the gym now that I’m home just picked up a new weight gainer and some creatine

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I played on 3 teams in 3 leagues until June, when I broke my leg and ankle in a game and had to have surgery. Still not sure when I'll be able to skate again, there was pretty severe ligament damage to the ankle as my foot turned backwards after the ankle displaced.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I knew it was bad, didn't know it was that bad. Damn Admiral. You don't half-a$$ anything. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Whether it's crashes or spills, no I do not, Bob. :r

How's the knee?

Hit chest and core yesterday.

Today is back and core, and if I have the gas for shoulders and/or arms I may throw some of that in too.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Knee is ok today. Gonna take a rest from legs for a week or so and see how it does with some rest.

Chest day this morning.
Flat bench barbell. Worked on increasing weight, letting my body adapt.
Flat bench dumbbell. Felt easy after all the barbell work.
Seated chest flys
Skull crushers
Tri pushdowns
Icarian press finisher, 100 reps (that was fun)
10 mins EMOM cardio

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Glad to hear the knee is better, Bob...and good work!

Just did back and abs today, short and sweet, but starting to feel a little more like myself.

Barbell rows x 4 sets
T-bar rows x 3 sets
Cable rows x 3 sets
Boatload of ab work

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs and abs today, feeling better and better.

Tore up leg presses, hammie curls and extensions. Maybe try some front squats or hack squats next leg day.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs yesterday - first time my hips felt good in a while.

Chest today - flat bench 5x, incline db 4x, hammer press 5x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Glad the hip is better, Huy. :tu

Chest, abs and cardio today. Several of my long-time gym friends commented it was the first time they had ever seen me on a bike there.

Bench press x 4 sets
Decline x 3 sets
Incline x 3 sets
Vertical bench x 2 sets
Flyes x 3 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back yesterday, bent over rows, wide pulldowns, T-bar rows, cable rows, rear delt flyes.

Legs today, 7 sets of leg press, hammie curls, extensions. Saving those hacks for next time.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back yesterday

Legs again today.

I’m back on 3x3 with a hypertrophy day. Want to get my numbers back up again.

Hypertrophy legs today. Probably one of the best days I’ve had in a while. Kept things simple.

Fronts 4x
Plate box step ups 3x
Lying leg curls 4x
Single leg press 5x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job, Huy! :tu

Did I mention I started the Keto diet to jumpstart thinning out my middle and ramping up my metabolism? Getting my workouts in, despite having only 10 net carbs Monday and Tuesday, 4 Wednesday and 8 yesterday.

I'd like to keep it up for 30 days to see if I can shape my core back up, but how I end up feeling will dictate how long I go.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

First week was tough but then it gets easier. I lived off eggs, sausage and cheese.

I think it’s a great tool but short term usage only. There are so many different opinions on Keto and if our bodies can really sustain using fats as a source of energy.

Anyway, did it for about 1.5 months but then in the end, pizza is life. I love carbs so I just don’t want to deprive myself of pizza and cookies again.

I’ll probably go back to carb cycling, as I found it actually more beneficial for me.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Upper hypertrophy in 30 minuets!

Seated Db press - bent over db rows 4x
Hammer strength press - wide grip pull downs 4x
Dips - pull ups 3x

Db curls - over tri extensions 5x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You ever wonder if Charlie is somewhere out there still squating everyday? Lol

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thank you for the insight, Brother. I was shooting for 30 days to start, I'm not thinking it's going to be a lifestyle for me, but a short term way to melt this sh!t off my middle that has accumulated in 6 months of being injured. I definitely have no intention of giving up carbs for life. :D

Maybe Charlie squatting every day for so long is the reason he's not here? ;s

Charlie, hope you're out there somewhere and well. :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

12/22: Chest and abs day. Starting to feel that "Keto flu", strength is down, endurance isn't great...so just bust through it. Vertical bench, inclines, flyes, machine inclines, dips. Finish with lots of ab work.

12/23: Back and cardio day. Feel like I'm gassed walking in, so I hit it even harder than the day before. Bent over rows, T-bar rows, wide pulldowns, cable rows, dead hangs. Feel like I need to either lay down or puke. I do neither. I ride the damn bike.

Keep in mind I've been taking in less than 10 carbs a day for almost a week now, and on Keto for 11 days.

12/24: Legs and abs. Again I feel like the tank is on fumes, so I get an even better leg workout that the last one when I felt good. Leg press, front squats, hammie curls and extensions, followed by more abs. Had lunch, then did a 3.5 mile power walk.

Hope to do at least 19 more days on Keto, but as always I'll let the body dictate the course.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Interesting to read your results of working out while doing keto. A coworker has been on it for months and said he’s getting the best workouts in. I guess everyone reacts differently.

Been only doing cardio while my pinched nerve relaxes. Actually feels good today. Looks like I’ll be back at it next week. :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope you can hit it hard next week, Bob.

From what I've read the current decrease in performance is normal for the first few days while it Ketosis, while the body gets used to using fat as fuel. I've actually had pretty decent workouts the past 3 days, but I feel like I'm working out on sheer determination and will power. Hopefully the next round will be better. Heading in today just to do some arms and abs on what would have been a day off. Earning that turkey.

I'll keep updating and let you know how the strength and energy go.

Merry Christmas, Bob, Huy, Greg, Charlie and all the others who swing by.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hit chest today, did something different. One medium weight, high rep set of every chest exercise I could think of to failure. Just something to keep the mind fresh until I start getting more keto energy....which actually was up today, despite skipping my day off .

Off the top of my head I did incline, 30* incline, flat bench, decline, vertical bench, machine incline, super wide and decline, flyes and dips. actually added a 2nd set of a couple things just for a little more volume, and then added 50 minutes of cardio. Definitely the most energetic I've felt this week.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice work Tom!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I have test strips that I piss on during Keto. Helps me know if I’m still on ketosis. I don’t do ZERO carbs, I still stick around 25-40g of carbs.

You got me motivated. I’m back on it, just for a month or so and then I’ll slowly add in carbs.

Took Xmas off.

Back today -

Deads 3x
V grip rows 5x
Wide grip rows 5x
Kb rows 3x

Hit some arms heavy. First time in a while. Had a nice pump.

Made tacos tonight but no tortillas for me :( :( :(

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thanks, Bob!

Huy, thanks for keeping me company. I need to get some of those strips, although if I'm not in ketosis after 8-9 days of 10 carbs a day or less, I never will be.

Did another 30 minutes of cardio in the evening.

Send me some bread please. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Battled my way through back, abs and cardio on my big 8-9 grams of carbs from yesterday. T-bar rows, narrow grip Olympic bar rows, one armed rows, cable rows.

I literally dreamed last night I was eating a snack mix made of mini cookies and chocolate chunks by the fistful, then realizing I just put myself out of ketosis. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

In laws were eating cookies and reading recipes for different cookies after dinner. Damn them.

Yeah probably under 20g today.

Had a good leg day. Hit fronts pretty hard and it felt nice.

Fronts 3x
Pause fronts 3x

Single arm ohp 3x - Bulgarian hack squats 3x

Box step ups (bw) - plate front raise 3x

Single leg extensions - KB single stiff leg deads 3x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I needed the inspiration, Huy, it's leg day and I'm trying to get motivated. But it's been like this every day for a week, so I'll get the blood flowing and bust through it. :ze

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

McDonald’s double quarter pounder with cheese lettuce wrap was awesome. I hate to admit it. Had it after hit upper hypertrophy.

Incline bb - pull ups 3x
Neautral grip Db press - db row 3x
Single arm cable rows - machine flat press 4x

Super set arms as well

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

So no bun? Sounds good it not. :D

With all the cardio lately, I didn't have as much gas as I hoped to for legs, so I kept the workout short, heavy and intense,

Leg press x 5
Front squats x 3
Leg extension x 3
Leg curls x 3
Cardio

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

No bun :(

Doesn’t help tomorrow’s herf with feature shrimp tamales and chili rellanos :(

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Eat the shrimp and throw the masa to the dog. ;)

Only have "clean up" stuff today, arms and abs, so I did my first short "fast" of the diet, 18 hours prior to training. I'll letcha know how it goes. ;)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Felt good to get back into the gym. Hit up back and tris with the trainer today.

Low cable rows
TRX triple rows (wide, narrow, reverse grip)
Assisted pull-ups
Skull crushers
Tri pushdowns
Got one set of ez bar curls in, but it started to aggravate my neck.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good to see you back, Bob. :ze

Energy was pretty good on the 18 hour fast, arms were pumped and I had my best day of their cardio equipment yet. Thinking about keeping my workouts on the 4 day split for now and fasting like this every 4th day.

The amount of goo that has come off my midsection in 16 days is impressive and keeping me motivated. Heading in for ICS soon.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good to hear that Tom. I might need to go back to a low carb diet. The midsection is my Achilles heel.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

This Keto sh!t is melting it right off my midsection, Bob. Today is Day 19 and the difference already is significant.

Got some Ketostix in the mail yesterday (love Amazon!) and they measure if your body is actually in ketosis. From light beige to super dark purple, the darker being how deeply in ketosis your body is. First one, it was almost black. I guess I'm good. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You piss metal, Tom. :banger:

Last workout of the year.

Flat bench
Dips
Front shoulder raise/press combo
TRX rear shoulder presses
Facepulls (working on keeping my shoulders from rounding forward)
100 kettlebell push-ups finisher.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good stuff guys!

We had a herf Saturday and I HAD to eat a couple tamales. Rude if I didn’t lol.
Came home to test myself, still good. Still in ketosis.

Had a good leg day.

Squats 4x
Platz squats 3x
Single leg box step ups - walking lunges (body weight) 3x
Hack squats 4x
Seated extensions 4x

Did some abs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job Huy! Here’s to more gainz in ‘19. :chr

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Leg day.

Leg press. Ne PR of 710 for 9 reps.
Bulgarian split squats
Hamstring curls
100 inch worm finisher.
Had gas left in the tank, so added in some calf raises and then cardio.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Way to finish off the year (and start the new one). Bob and Huy!

Did back yesterday, relatively strong but gassed out kinda quickly. Said F that and had my longest session on the bike yet.

Decided to take today off and give my legs an extra day so I can hit them heavy tomorrow. Of course, I did go for a 4 mile power walk to keep my metabolism jumpin'. :D