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Re: Pumping Iron with Adriftpanda and Icehog3 II
Hit them guns, Bob! :tu
I went in with the intention of a full upper body workout for my last day before vay-kay. After the crazy intense supersets I did for back and chest, there would be no shoulder or arm work. :lr Olympic bar rows / Incline bench x 5 supersets T-bar rows / bench press x 4 supersets Pulldowns (2) Cable rows (2) / Decline bench x 4 supersets Rear delt flyes / chest flyes x 3 supersets Dead hangs / Vertical bench x 2 That's all folks...although it looks like I might be training Tuesday, which I haven't done on vacation for years. I'll hit some arms, and if I have time, maybe some volume work for legs. You guys bust it up for me while I am gone! :ze |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good push day. Started out meh but then cut the rest time and it just made it better.
Flat bench x4 Single Db hammer press 4x Cable flies 4x Smith machine bb press - bb upright row 4x Rear felt flies 4x Hit some quick triz |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg day. Like you Huy, started off meh, then got better.
Squats Leg press Weighted walking lunges Hammie curls TRX hip thrusts Cardio |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back day!
Narrow reverse grip pulldowns Reverse push-ups Narrow grip rows Wide grip high row machine Dead hangs Farmers carry Cardio I’m gassed. Glad tomorrow is my one and only rest day. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Had 30 min to hit back yesterday. Went well.
Chest supported rows 5-6x Smith machine single row 4x Bent over lat pull downs - wide grip pull downs 4x Legs today :) |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Chicken wings
Rotational tri pulldowns Standing overhead extensions Weighted bench dips Close grip press Tri pushdown machine Straight arm cable curls Cable elevator curls Drag curls Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing) Cardio |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Sounds like fun!
Quick push day - actually kept working sets to 2x8-10 Seated single kb press x2 Incline bb press x2 Flat single Db press x2 Smith machine upright row - bb side raise x2 Hit some bis and tris supers |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Killed bis with the cables, I used the long bar. 8reps reverse grip and then 8 reps curl - crazy burn
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Re: Pumping Iron with Adriftpanda and Icehog3 II
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Not my best leg day. Did set a pr of 730/6. Could’ve done more probably, but the set of 710/9 beforehand gassed me. Been feeling a strain in the lower ab, so I didn’t push too much more all around.
Leg press, both regular and hammies. Single leg hamstring curls Calf raises Cardio |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Chest and shoulders.
Flat bench Incline bench Standing overhead press Side raises Low cable press Cable crossovers Face pulls Cardio |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back day!
Assisted pull-ups Narrow reverse grip pulldowns Wide grip pulldowns Seated rows ISO machine rows Low back extensions Cardio |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Arms up! :ze
Rotational tri pulldowns Standing overhead tri extensions Weighted bench dips Tri pushdown machine Straight arm cable curls Cable elevator curls Reverse grip ez bar curls Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing) Cardio |
Re: Pumping Iron with Adriftpanda and Icehog3 II
That’s a hell of an arm day.
Push day and some abs Single KB press 2x Flat Db press 2x Bb military press - back neck press 2x Hammer strength press 2x Cable flies 2x Hit some tris and to finish up. Felt good. Been keeping my working sets to 2 but that doesn’t include my warm up sets. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Ok, now I gotta look up hammer strength press. New one for me.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Ok, I’ve done that machine. I just called it something different.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Volume Leg day!
Squats Single leg press, alternating hamstring and regular Low back extensions focusing on hammie and glutei RDL Hamstring curls Cardio |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Very nice! You’re putting in some good work, Bob.
Pull day, been keeping this to just 2 working sets. Feeling good, I could do maximum amount of weight without having to go to failure on that 3rd - 4th SRF. Land mine rows 2x Pull ups 5x (this I did more because i love pull ups) Plate loaded high row machine 2x Seated wide grip row 2x Close grip pull downs 2x (did all my reps slow and controlled, probably 5-6 seconds per rep) Incline Db curls, reverse bb curls, preacher machine |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nicely done Huy.
Today is my rest day. If anything I was going to just do some light cardio. My trainer gave me the task of 500 pushups. The idea is to do about 10 reps at a time throughout the day. Not enough to work up a sweat, but enough to keep the blood pumping. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good work, Bob and Huy!
Got back from vacation 2 days late due to weather, and started back in he gym yesterday with ICW. Back today, wish me power. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Going in for chest later today. My hamstrings are still on fire from Tuesday.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
ICT
Flat bench Weighted dips Incline dumbbell press High cable flys Low cable flys Rear delt flys Seated dumbbell press Front delt raises Cardio I think that hit all the major chest/shoulder muscles. Lol |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice job, Bob. I'm a poet and didn't know it.
Back yesterday: Olympic bar rows T-bar rows Wide pulldowns Cable rows Short on time today, so I'll hit some arms and shoulders and save legs for tomorrow. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
forgot to add, yesterday was my first time getting buried under the bar. I added a bit of weight on flat bench on the 4th set. Was feeling good, or maybe cocky. Tried to rep out one more. Nope, ain't gonna happen. Was maybe 1" away from racking it. Good thing I didn't use clips.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
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You are loose, right? :tf |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Yes, loose as a goose.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Hit up arms today.
Tri pushdowns Tri overhead extensions Tri kickbacks Ez bar skull crushers Preacher curls Drag curls Zott curls dropset Cardio Back day with the trainer tomorrow |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Another solid day, Bob, :tu
I did arms too, hit Olympic bar curls, preacher curls and concentration curls for bis, and did all cable work for tris today. I have no idea why but tris were weak as Hell today. :confused: Leg day tomorrow. Lord, give me strength. Literally. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Not my best back workout. I think the hell I’ve put myself through the last 5 weeks caught up to me.
Deadlifts, only two sets until I tweaked the one sore spot in my back Low cable rows Pull up eccentrics Reverse narrow grip pulldowns One arm band rows Shrugs, light weight, 15/reps each of 3 hand positions (45 reps per set) Ab work Trainer told me to get a cheat meal and take tomorrow off. So I got a small pizza loaded with meat. Finished it and not entirely over full. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Hope the pizza and some rest helps, Bob.
Went heavy and volume for legs today. Kicked some major butt. Front squats x 11 sets Leg press x 6 sets Quad extensions x 4 sets Hammie curls x 4 sets |
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Re: Pumping Iron with Adriftpanda and Icehog3 II
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Re: Pumping Iron with Adriftpanda and Icehog3 II
I went in and did some cardio and stretching. Should’ve started with stretching the hip flexors. Didn’t get to do them. The other stretches aggravated my back. I looked like an old man getting off the floor. Ice and Aleve are helping.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Damn, Bob, I've had stretches of back problems (been a long while, <knocks on wood>. I hope you can get the inflammation down and get some relief. I used to bum one muscle relaxant off someone, all I usually needed was one night sleep with no tightening of the back and I was pretty good.
Thought I was going to do cardio when I left for the gym. Then I thought, "chest is up next", and tomorrow is Monday. So I did chest. Maybe cardio tomorrow, or maybe back. Don't have time for both before work though, so I'm playing it by ear. Vertical bench x 5 sets Wide incline x 4 sets 30* incline x 3 sets Decline bench x 4 sets Flyes x 4 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Fast and light leg day. Lower weight, higher reps.
Leg press x4 Leg press for hamstring x3 Single leg curls x3 Hip adductors x3 Ab work Cardio Backs feeling better. Didn’t want to push it too bad today and aggravate it more. The 3.1 miles on th treadmill really loosened it up. Gym was packed today. More so than I’d seen in a while. Tomorrow is chest day. Looking forward to it. The cheat day and rest did me good. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Glad it's feeling a little better, Bob, hope it continues to improve.
Just did cardio and abs yesterday. Heading in for back shortly. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good day on back, and felt extra energy so I threw in 7 sets of military press for delts.
Olympic bar rows Neutral grip T-bar rows Smith machine rows V grip T-bar rows Military press Cable rows |
Re: Pumping Iron with Adriftpanda and Icehog3 II
ICT and shoulders
Flat bench Weighted dips (graduated to the 35lb plate) TRX work for shoulders Low cable upright rows Icarian press Rear delt flys 150 push-up finisher. Every break I had to do 10, 10x2 plate presses. Finished in 7 sets. I earned my taco dinner. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice job, Bob! :tu
Hey Bob, remember when Huy used to post in here? :D |
Re: Pumping Iron with Adriftpanda and Icehog3 II
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Arms (volume) and an hour of cardio today. Earned my bacon and eggs. :tu
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Went heavy on arms today
Tri pushdowns Ez bar skull crushers Tri press machine Tri overhead extensions Weighted dips Chin ups Hammer curls Elevator curls Drag curls Cardio Forgot to do some ab work. Coming down to the last two weeks of my fitness challenge. Time to ratchet it up. :tu |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Kick some butt, Bob! :box:
Where is Huy?? :confused: Did legs yesterday. Underestimated how much cycling 3 days before and again the day before, for 60 minutes +, would affect my endurance. It wasn't pretty, so I just went heavy and got out. :r Leg Press x 5 sets Hammie curls x 4 sets Quad extensions x 4 sets Yup. That was it. :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Hit up legs today as well. Had to temper it so as not to aggravate my back. So I went heavy. :D
Leg press, new pr of 800 for 4 reps. Weighted walking lunges Hamstring curls Hip adductors Calf raises Cardio Tried some Bulgarian split squats but the back wasn’t cooperating. |
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ICF yesterday. Hit the presses from the 4 different angles, and then finished off with some vertical bench and flyes supersets. Need to work around my work schedule next week to get it all in, so I am just going to go in and hit cardio and core today, then back tomorrow. Whaddaya think Huy is doin', Bob? |
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Back day! Seal rows Inverted rows Narro grip pulldowns Reverse grip pulldowns Seated shrugs Lat pullovers Cardio |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Could be... :r
64 minutes of cardio and another 30 of core. Back manana. Good lift, Bob. :ze :tu |
Re: Pumping Iron with Adriftpanda and Icehog3 II
It as until I pulled something. Big time pain behind my left shoulder. Ugh one step forward, two back. Thought the massage I got today worked that out, but nope. Oh well, I’ll live.
64 minutes of cardio? Nice job. I can’t ever get myself to do over 45. |
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I need to find another way to ramp up the intensity of my cardio without adding more "resistance"....don't want the cardio to be muscle building or too fatiguing, just want the cardio vascular workout....I do plenty of lifting for the former. OK, time for back! :ze |
Re: Pumping Iron with Adriftpanda and Icehog3 II
The massage helped some other things but not this new pain. Ibuprofen helps some.
Just cardio today. 4 miles in all,3.1 running. Longest distance I’ve done in a long while. |
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