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Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice! Good job today Tom.
Had a meh push day. I think I just wanted to get home. So went through the motions Flat bench pause 3x Hammer strength press 4x Incline Db 2x Seated Db ohp 2x Hit some tris - dips and rope extensions 6x |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Well tomorrow my high school hockey team is having our alumni game for all us retired guys. Gonna feel weird lacing up the skates again and gonna be kinda sad.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Good work, Bob. :tu
Chayse, I played men's league hockey for the last 27 years. Broke my leg and ankle playing in June and ligaments are still too f-ed up to skate. Hopefully back on the ice by summer. Have fun in your alumni game. :tu |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg day. Wasn't very motivated going in, quads are tired and I was bored with the pyramiding. So I just put a medium weight on the press and did 200 total reps, each set to failure. Skipped hacks and extensions and just finished with hammie curls.
Bunch of core/ab work. and that is all she wrote. My f*cking gym pulled more of their bullshit, taking 5 of our adjustable benches that everyone likes to a newer club and giving us a bunch of shitty benches in return. When spring comes around I am going to start looking at other gyms, I am willing to drive further a few days a week for better equipment. :mad: |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Men’s league sounds fun Tom I played from kindergarten to all of high school and got 2 state championships from it. Hockey is just one of those things you miss and you can’t do it like playing a game of pick up basketball at the gym.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
ICT today, hit all 3 angles of bench, flyes, and some extra wide stuff on the Hammer Strength machine. Finished off with another PB on the bike for this comeback. Now time for some protein and fat. I did have like 8 blackberries before I went to the gym. ;) r
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Still battling this cold, but wasn’t going to let that stop me any longer. Worked out fasted this morning. Maybe not the best idea. Lol.
Med grip seated rows Wide grip pulldowns Narrow reverse grip pulldowns Straight arm lat pulldowns Shrugs Face pulls Ez bar 21’s Hammer curls |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Hope you didn't make the cold any worse, Bob.
Friday was back, gassed really early. Hit barbell and T-bar rows hard, didn't have a lot left for cable work and rear delt flyes. Finished strong with abs and core work. Yesterday did arms before hitting the bike for cardio. The Keto and the ramped up cardio have really started to melt the goo off my core, I would say close to 75% of it is gone in just 3 1/2 weeks. I know the last 25% will be the toughest though. Heading in for legs and core shortly. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good leg workout today, hit the leg press for 8 heavy sets, then 4 sets of front squats and 4 sets of hammie curls. Finished off with abs and core, and skipped cardio. The legs just didn't want that bike today. :r
That's 5 days in a row and 15 of the last 16. But the waist is looking good. Chest and cardio tomorrow, then a day off (from lifting at least). |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Sorry for the missed week or most of it. I trained but just busy to post. Same stuffs
Will post this week. Will Probably do 2 more weeks of Keto and then I’ll slowly add in carbs. I miss my carbs. |
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Re: Pumping Iron with Adriftpanda and Icehog3 II
ICM, hit chest, triceps, then hard cardio for 48 minutes.
Chest consisted of Incline bench x 3 sets 30* bench x 2 sets Bench press x 3 sets Flyes x 3 sets Decline press x 3 sets Triceps was Skullcrushers x 3 sets Extensions x 2 sets and gassed. But not gassed enough not to ride that m*********ing bike. :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
No no no no
ILD. Too many bros doing chest Mondays. Strength felt pretty on. Motivation was a 5, strength was a 9 Hit some doubles at 355 3x Platz squats 3x Bulgarian hack squats 3x Seated extensions 4x Seated leg curls 4x Did some good mornings as well. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Damn, I hope to be somewhere close to you guys someday. But I’m happy with the progress I’ve made in the last 13 months.
ICM Flat bench. New PB for me, 185x3 Incline press High cable press Side raises Rear delt raises Front raises Had gas left in the tank so threw in some dips |
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Good work, Huy and Bob! Hitting it hard! Me? Off Day! :wo |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg day!
Squats Straight leg dumbbell deadlifts Walking lunges TRX hamstring curls Overhead dumbbell tri presses Tri pushdowns |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good stuff, Bob! :tu
Heading in for back, abs and cardio today after taking the day off from everything yesterday. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Give em hell Admiral! :salute:
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Tore it up, Bob. Strongest I've felt on back day since getting on this diet. Didn't go crazy on sets, but the intensity was high.
Olympic bar rows x 5 sets T-bar rows x 4 sets Close grip pulldowns x 3 sets Wide grip cable rows x 3 sets Then hit the bike hard for 52 minutes. Skipped abs, will get them tomorrow. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice work Tom.
Yesterday there was a guy on the lat pulldown machine, legs over the thigh pads, with his back probably 30° from parallel to the floor. Not exactly sure what he was doing. Some ne form of row I guess. |
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Pull day
Deadys 3x Plate loaded standing rows 5x Neutral grip pull downs 4x Bent over Db flies 4x Hit bis pretty hard... probably haven’t done that since college. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice work, Huy. :ze
Just have arms and abs to do today. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back and arms today
Wide grip lat pulldowns Narrow reverse grip pulldowns Close grip rows (only got the one set, felt my sciatic tweak) High iso rows Shrugs Alternating static curls Ez bar curls Bit of cardio Read some articles today about strength vs hypertrophy training. Interesting. Now I have a better knowledge of both so I can adapt my routines. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg day.
Had a great day of training. Fronts 5x Platz front 3x Front bb box step ups 3x Single leg lying curls 4x |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Great work, Bob and Huy! :tu I'm inspired!
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Glad the weekend has come
Flat bench 4x Reverse grip pull down 4x Plate loaded front pull downs 4x Seated Db Arnold presses 4x That’s it? Lol |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good stuff, Huy. Stop being mean to me on FB.
Did strictly cadrio and core before work today, almost a full hour of cardio before hitting abs. Leg day tomorrow. I did some carb loading for the workout. I think 3 or 4 even. :hn :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Whaaaaaat!!! You rebel!
Slow getting off Keto.... had a little bowl of fruit and and a s’more that Mason made me. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
I'm crazee! Actually, I a going to try and Keto through Feb. 11 when I leave for Florida.
Legs yesterday, went heavy on the presses, so heavy (for me) I was too gassed to do any kind of squatting. Finished up with hamstring work and core. No day off this cycle, going to train straight through til I head to Cleveland for the "Weekend at Dave's". Chest today....added bonus is that I will not be doing chest on International Chest Day. ;) :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Just cardio for me the last two days. Not a lot of time while on the road. But had to do something.
Next Monday, 1/21, I start the 1stPhorm transphormation challenge. 8 weeks to get in the best shape i can. Winner gets $50k. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Rooting for you yo win that challenge, Bob! :tu :ze
Chest today, 3 sets each of bench, 30* incline, incline, decline, flyes (4 sets), and vertical bench. Finished off with 56 minutes of cardio. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good back day, kind of the same exercises as last time but with more energy and strength.
Olympic Bar rows x 6 sets T-bar rows x 5 sets Wide pulldowns x 3 sets Cable rows x 4 sets One arm rows x 2 sets Dead hangs Ab work |
Re: Pumping Iron with Adriftpanda and Icehog3 II
ICM!
Flat bench, with pauses. Working on time under tension. Those were fun. Incline dumbbell press, 21’s. Mixing it up. Cable presses Rear delt flys Ez bar shoulder raises Front delt raises Tri pushdowns Ab work Tomorrow is back day. Going to attempt deadlifts with the trap bar. Gotta see how my lower back/sciatic handles it. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good chest day, Bob...hope the back holds up today. :tu
Heading in for shoulders, arms and cardio. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back and bi’s today.
Trap bar deadlifts. No issues with lower back. One arm rows Narrow grip pulldowns Straight arm pulldowns Shrugs Hammer curls (went heavy at trainers direction) Preacher curls |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good work, Bob. :tu
Hit shoulders for the first time in a bit, seated military presses and barbell shrugs. Cambered bar curls and preacher curls for the bis, and decided to leave tris for tomorrow or Thursday and crush it on the cardio. Legs tomorrow, we'll see if I regret all that cycling today. ;) :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
You go Tom! I"m a ball or soreness today. :D
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It's leg day. I tried to stay in bed, but my conscience won't let me. :D |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Hit it hard on legs.....toned down the volume but ramped up the weight, it kept me from getting bored doing the same "wheelhouse" another consecutive leg day. Still good and tired 5 hours later. Pyramided leg presses until I couldn't hit 8 reps, then upped the reps on the way back down. Skipped the squats as I was gassed and finished with extensions and hammies. Wrapped it up with some ab and core work.
Tomorrow I'll try to go early enough to superset a little chest/back and maybe some arms before cardio. Then 3 days (at least) off for the Winter Blues Herf. I've only had one full (and one "cardio only") days off in the last 5 weeks, so I am not worried about it, and I'll stay in ketosis while I'm there (thank goodness bourbon is keto friendly). |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Hit my chest and back supersets, but I was afraid I wouldn't have anything left for cardio so I just went with the tri and bi pump I got from the chest and back work. :r
Hit cardio hard for a full hour and a cool down. Earned my 3 day respite, if that's truly possible. Huy, Bob.....you guys hit it hard for me while I'm drinking and smoking the weekend away. :ze |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Hope you guys weren't slacking while I was gone. ;) :r
First day back hit legs yesterday. Since I'd had three days off from training I added weight and had a good workout. Leg presses, squats and hamstring work, then some core/abs to finish off. Chest and tris today, wanted to do some cardio but ran outta time. Tomorrow. Hit incline bench hard, some vertical bench, declines, flyes and dips. Only did cables for tris as they were spent from chest. Back tomorrow, along with the aforementioned cardio. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice work Tom. :tu
Was up north MI over the weekend, so got back at it yesterday. Yesterday - squats, leg press, hamstring curls, dumbbell box step ups, calf raises, cardio. Today was chest and shoulders. Weighted dips (first time doing those), dumbbell bench, standing shoulder press, static side raises, chest flys, 100 push-ups finisher w/50 battle rope reps every time I had to stop. And then a bit of cardio. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good stuff, Bob, hitting it hard! :ze
Got some MCT oil yesterday, supposed to help ketosis and provide energy for the workout. Just dropped some in a cup of joe before I head to the gym for back and cardio. I read that some people have to work up to a full dose because of intestinal distress, but I don't seem to be having any issues. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
MCT didn't give me an extra energy at all today, but it did make me sweat like a piece of rancid pork. :r
T-bar rows x 5 sets Chest supported rows x 4 sets Olympic bar rows x 3 sets Dumbbell rows x 4 sets Cable rows x 4 sets Rear delt flyes x 4 sets I was just too gassed to do an hour of cardio after, so I'll do it tomorrow after shoulders and arms, or Friday standalone. I couldn't figure out why I was so gassed today. After typing up the workout, 24 sets...I just figured it out. :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Lol, I bet that would gas ya for sure.
I did MCT oil before. Not sure how much it helped me. But then I was using it in my coffee. |
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Got an extra long session with my trainer today, as he had a lot of cancellations. Hit my back hard.
Pulllups TRX inverted rows Incline dumbbell rows T bar rows Back extensions Ab work. Did body saw planks for the first time. Damn those suck. Then some weighted reverse sit-ups Cardio |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good day, Bob, and bonus on the extra trainer time!
I hit shoulders and arms yesterday. Most energy I've had in a few days, too bad it was for small parts day. :r Legs on deck. Energy don't fail me now! :D |
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