Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good luck tomorrow Tom.

Shitty day at work, so left early and went to the gym. Hit up arms.
Tri pushdowns
Tri press machine
Tri overhead extensions
Zottman curls
Incline curls
Ez bar curls
Ab work
Cardio

Must’ve burned thru all the sugar in my post workout drink, and then some. Got home and felt off. Took my blood sugar, a whopping 61. Quickly ate a piece of bread and another protein bar. Feeling better now.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice workout, Bob! How do you measure your blood sugar, is it a strip? I've been using the Keto ones to test my level of ketosis the last several weeks.

Crushed legs with volume yesterday, hit two different leg presses back and forth for a total of 14 heavy sets, then finished with hammie curls and hack squats.

I was going to make today a cardio day, but I'm heading out to a concert tonight and will likely drink a fair amount of bourbon....so I am going to do chest on short rest today, and hit the cardio tomorrow. I'm likely gonna need it. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I have a glucose monitor. Got it when I got diagnosed as type 2 diabetic.

I think I channeled you Tom. Leg day for me this morning. Went for qty on leg press, 10 total sets, 6 regular, 4 targeting hammie’s. Goblet squats, then some hammie curls. Did a bit of cardio, but was gassed. Now to refuel.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Channel me anytime, Bob, sounds like a productive workout.

Had a dose of the MCT oil with my coffee when I was posting here earlier, and a second dose in my preworkout. Good energy day, some better strength and lots of volume too. Really hit the incline presses hard, then busted out vertical and decline bench and some extreme stretch flyes. 24 total sets, maybe a little overboard for chest, but gotta reel it when you feel it. ;)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Was going to do cardio and abs (and not lift) today, but when I see the impending snowstorm tonight and I'm not positive I'll be caring to drive to the gym tomorrow, I did back and abs today. Glad I did because I had a kickass workout, both strength and endurance really seem to be returning.

Barbell rows x 6sets
T-bar rows x 5 sets
Rear delt flyes x 5 sets
Wide pulldowns x 4 sets
Cable rows x 4 sets
Dead hangs
Abs

My guess is I'll try to get to the gym one way or another tomorrow regardless. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Shoot, I didn’t think of that. I took today as a rest day. I guess I’ll see how tomorrow goes weather wise.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope we both get as little as possible (phrasing). :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Crushed back today.

Assisted pull-ups
Wide grip pulldowns
Narrow grip rows
ISO high rows
Low back extensions
Shrugs
Ab work
Some cardio

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice Bob! :ze

I went in feeling sore and supposed to do shoulders and arms. Called a change up and did 65 minutes of hard cardio instead, then hit some core work. Shoulders and arms manana!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

How often do you guys train the same body part in a week?

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I split my routine into 4 days right now for the lifting part.
Legs
Chest
Back
Shoulders and arms

Throw in a day off when I need one, sometimes I'll take every 5th day off from lifting, if I'm feeling good, I'll go right to it.

So I guess the answer (for now) is averaging 3 times every 2 weeks? I'm so confused by my own confusion. ;) :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I was sort of on the same schedule. Now that I'm going to the gym 5 days a week, I was thinking of breaking it up into each main body part.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

If you break it up into more or less than 5 parts, you can just cycle.

1st Mon - Back
1st Tue - Chest
1st Wed - Legs
1st Thu - Shoulders Arms
1st Fri - Back

2nd Mon - Chest
etc etc etc

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Shoulders and arms today

Volume on shoulders, high reps on military presses and shrugs
Heavy on bis, Olympic bar curls, cambered bar curls, preacher curls
Volume on tris, cable pushdowns, skull crushers

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice work Tom. :tu

Chest and shoulders yesterday
Flat bench
Incline press
Overhead press on smith machine
Rear delt flys
Couple different TRX exercises
Decline push up finisher

Tonight is legs.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good work, Bob! :ze

Legs for me too. I just need to warm up the truck for like 4 hours. ;) :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Crushed it.

Went heavy on front squats and really fatigued the quads. Then went semi heavy on the leg press for reps, with a higher foot position than normal to really bring the hammies and glutes into it. Finished with some hammie curls, though about hack squats but said "f*** it, I'm tired". Hit some abs, then hit the lunch joint for bacon and eggs.

Hope you got a good one too, Bob. :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I’m here! Sorry. Just busy to post.

Same routines.

Back today, had less than 40 min. Quick pull day.

Stay warm Midwest

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Changing it up is a great thing Bob

Here’s my split. Last 6 months.

Monday - heavy legs
Tuesday - heavy push
We’d - heavy pull
Thur - hypertrophy lower
Friday - hypertrophy upper

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good job, Huy! But 6 months on the same cycle? Need to change it up My Man!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yeah I did... I added calve raises and more bourbon

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Well ok then. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Just cardio yesterday. Going in for legs today, provided my head clears up.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope you feel better and kill it, Bob.

Imma keep rolling without a day off and make it International Chest Thursday.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

And looking above I can see it's hypertrophy legs day for Huy, and that he needs 4 more posts for 10K. :)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Crushed it, I think my body has definitely made the full transition to using ketones for energy.

Incline bench x 4 sets
Vertical bench x 4 sets
Decline bench x 4 sets
Flyes x 4 sets
Wide grip bench x 3 sets
Dead hangs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Son Timothy graduated from Concordia University in Mequon with at degree in Exercise Physiology. He is doing his internship at Titanium Performance where he will be gainfully employed following its completion. Seems like a new cutting edge method of training. If you are interested, here is some info.

https://mytitaniumperformance.com/

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thanks Todd, and congrats to Timothy!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Head felt better, so back to the gym.

Tri pushdowns
Tri press machine
Tro overhead extensions
Skull crushers
Incline eccentric curls
Hammer curls
Cable curls
Lots o’ cardio

12 days into the 8 week challenge and I’m down 5 lbs.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good day. Quick but good.

Seated Db press (haven’t done these in a long time)
Hammer strength press
Wide grip pull downs
T bar row

Seated Db curls - lying db skullys
Rope extension - bb reverse grip curl

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice work, Bob and Huy!

Energy and strength still ramping up, though I am getting tired of everybody telling how thin my face looks. :r

T-bar rows x 4 sets
Cambered bar rows x 4 sets
One armed rows x 3 sets
Cable rows x 3 sets
Wide pulldowns x 3 sets
Rear delt flyes x 4 sets
Dead hangs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You guys inspire me to push more in my workouts. Been upping the sets, which I’m sure has helped me push thru my plateau.

Back today. Meant to do legs but forgot my shoes.
Assisted pull-ups
Wide grip pulldowns
Narrow reverse grip pulldowns
Dumbbell rows
Lat pullovers
Low back extensions
Ab work
Cardio

Saw the chiropractor for the first time in decades. Told me I shouldn’t squat anymore. Umm, ok. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Great work, Bob, and don't tell that quack Jack Squat. ;) ;s

Did shoulders yesterday along with 68 minutes of hard cardio. Going to take one more easy day today and hit arms and core, then back for legs before work tomorrow.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I won’t tell him Tom. I just have to be careful as he works out at the same gym. :D

Volume day for legs. Went medium weights, but did 12-20 reps per set.
Squats x5
Leg press x8, 4 regular, 4 focusing on hammies
Single leg hamstring curls x3
Calf raises x4
Cardio. Foots been feeling good so back running some.

Added up the totals as I went. Amazing how much iron you can move. I was somewhere over 80k lbs.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

80K Salutes, Bob! :ze Nice leg day. :tu

Easy day for me, arms and abs. Went heavy on both bis and tris, but a lot more sets for bis as the tris were a little fatigued from all the shoulder work yesterday.

Leg day tomorrow. Jobu, give me strength. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Jobu did me ok, kicked butt on some wheels today.

Front squats x 5 sets
Leg press x 5 sets
Extensions x 4 sets
Hammie curls x 4 sets

Went heavy on everything, so 18 sets was puh-lenty. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

ICT, tore it up.

Incline press x 6 sets
Vertical bench x 4 sets
Flyes x 4 sets
Decline bench x 4 sets
Super wide bench x 4 sets

Back tomorrow, and walking to my truck from the gym, started thinking about what I would do for back....I'm in the groove! :)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

ICT. Didn’t tear it up. :D

Flat bench
Standing press (much better on those than last time)
Incline press
Incline front raises
Dips
Rear delt cable crossovers
Face pulls
Cardio

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Tear it up today, Bob!

https://i.imgur.com/Fjg5695.gif

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Third excellent workout in a row. I know some of it ca be attributed to my body adjusting to Keto, but I think another factor is the Bulletproof Brain Octane Oil I started taking 3 days ago when my Nature's Way MCT Oil was done. Just seems to amp the energy and strength big time.

Olympic bar rows x 5 sets
Narrow barbell rows 4 sets
T-bar rows x 4 sets
Cable rows x 3 sets
Superwide pulldowns x 3 sets
Narrow grip pulldowns x 1 set
Dead hangs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nicely done Admiral!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thanks, Bob.....best I've felt since May, and maybe even longer than that.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back day!

Trap bar deadlifts
Seated high rows
Dual dumbbell rows
Front/back smith shrug super set
Lat pullovers
Skull crushers
Ab work
Cardio

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good press day

Light and lots of reps. Felt good, back to fasting.

Legs tomorrow, more focused on hammies. Will report. Will be better about my daily logs. Apologies for my lack of, just been so busy to post etc lately.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good stuff, Bob and Huy. I just like hearing how you guys are doing in the gym. :tu

Arms and core yesterday, semi-heavy. Saved the gas for legs, which will start to get punished in about 30 minutes. ;)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs.

Leg press
Hack squats
Bulgarian split squats
Single leg hammie curls
Seated hamstring curls
Cardio.

In three weeks of the challenge, I’m down nearly seven lbs.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good deal, Bob, congrats! Keep 'er going, Brother!

Legs for me too, went heavy and crushed it.

Cybex leg press x 6 sets
Front squats x 5 sets
Hamstring curls x 4 sets

Off tomorrow for a funeral, than one full upper body workout Sunday before taking 6 days off. I really don't want to take the time off, but I do need the vacation, and hopefully I will come back even hungrier.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Way to go Tom! :ze

Boobs and shoulders.
Decline press
Weighted dips
Ahnolds
Cable front delt rows
Icarian press (focusing on upper)
Rear delt flys
Cardio

Tomorrow I think I’ll go after arms and abs.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Boobs. :lr

Good day, Bob. I'm glad I didn't think I might be able to work out in the afternoon after the funeral, not a chance. And my legs are so sore from yesterday, and of course it was a Catholic mass so we got up and down 50 times. :D

I'll just hit one or two exercises for each upper body part tomorrow, some abs, and we'll see about cardio. Then you and Huy hold the fort for me next week! :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Blasted my arms today.

Cable curls
Drag curls (hard as fudge in a dress/heels) :D
Zotts dropsets
Tri pushdown machine
Overhead tri extensions
Diamond pushups
Cardio