Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job, Huy!

Oh, and you're up again in the Cuban MAW. ;)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Copied you a bit Tom. High volume leg day. Lots of reps per set.

Leg press x 10, maybe 11 idk
Single leg press x 5
Hamstring curls x5

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I'm flattered, Bob. :D

I decided to skip the hard cardio today, my legs are still singing to me after yesterday's leg press marathon. I may hit cardio after chest tomorrow if I'm not too hung over after tonight. ;)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yeah, cardio didn't happen. :al :r But got a good chestie in.

30* inclines x 5 sets
Vertical bench x 4 sets
Flyes x 4 sets
Wide inclines x 3 sets
Declines x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back and cardio on deck. Will I do the cardio this time? We shall see. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yeah, no cardio. :r

Lots of energy today, see below as to why I'm not still lifting now. :r


Olympic bar rows x 8 sets
Wide pulldowns x 6 sets
T-bar rows x 4 sets
Upright rows x 4 sets
Cable rows x 4 sets

I wanted to do some dumbbell rows, but my chest started cramping. That happens to me sometimes after an intense back workout, even more so if I've had a good chest workout the day before. It was cramping bad enough today that I had to quit during my last set of cable rows.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Played some ball last night for about 2 hours (cardio)

Today - back and shoulders

Deads x3
Ohp x3

LAndmjne rows 4x
Bb upright row 4x

Seated wide grip row - plate raise x3

Side delt raise - machine pull down 3x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Shoulders and bis yesterday.

Military press x 8 sets
Olympic bar curls x 6 sets
Rear delt flyes x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets

Today?
https://i.imgur.com/eWMsjAB.jpg

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Aaaaand I'm relatively crippled for the next couple days.

Front squats (heavy) x 10 sets
Leg press x 4 sets
Quad extensions x 4 sets
Hammie curls x 4 sets

Feel like Evander Holyfield punched me in each quad. Twice. :hn :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs, it’s all I’ve got.

Leg press. Focused on front of quads, with low foot placement
Hamstring curls, 2second pause at contraction, then 4 second count release
Single leg hamstring curls on cable machine
Walking lunges, 3 sets of 20

My legs were super pumped on the ride home.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Those lunges are killer at the end, Bob, I guess that's why I rarely do them. :r

I vary my foot placement on the presses too, depending what I have or haven't done before. Today with all the squats I wanted to have a little more hamstring assist on the presses (which I gassed on 4 sets in anyway) :r

When I do presses first, I go with the low placement then. :tu

And my present State of Mind, you ask?? :D





https://i.imgur.com/aq9uchI.jpg

Although up is worse for me. :lr

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I see I mistyped on the lunges. That was 3 sets x 60. My homework from my trainer was only to do two x 60, but I like to over achieve

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Overachieving is great, Bob! :D

ICT for me

Inclines (2 different angles) x 8 sets
Vertical bench x 4 sets
Flyes x 5 sets
Decline bench x 4 sets

Need to get up early and do back...working early in the afternoon and can't train Saturday. have a memorial to attend.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Got a good back workout in, makes it easier to take a day off mentally after good leg, chest and back days.

T-bar rows x 7 sets
Barbell rows x 7 sets
Cable rows x 3 sets
Pulldowns (varying grip widths) x 6 sets
Dumbbell rows x 2 sets

Yeah, a day off is good. :lr

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs and chest

Fronts 4x
Hack squats 4x
Seated extensions- lying curls 4x

Incline bb 4x
Single Db flat 4x
Machine flies 4x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice day, Huy. :tu

Today was my day off for my friend's memorial service. Back tomorrow for shoulders and arms.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Military press x 7 sets
Cambered bar curls x 5 sets
Preacher curls x 5 sets
Rear delt flyes x 3 sets
Barbell shrugs x 5 sets
Tricep pushdowns x 5 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Killing it Tom!

Tri pushdowns x8
Tri machine x4
Tri overhead extensions x4
Drag curls x5
Hammer curls x4
Zoltan curls x4

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

How did the arm workout feel, Bob?

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Definitely weaker in the left tri from the pinched nerve. That’s why I’m stuck doing those same exercises. The pushdowns on the cable aren’t bad. Was doing more weight than I expected. The tri machine I had to go lighter. Slowed down my reps on the bi’s for a good time under tension. Feeling it today.

Me too. Going in tonight to hit them up.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hit 'em hard, Bob! :tu

I went about 15% lighter today....didn't up the reps, just went deeper an slower (phrasing) and really tried to spread the burn.

Also started adding a bit of carbs back in today as my core is good and I'm a little leaner than I'd like, so mix of berries and melon with my regular Keto meal after the lift.

Oh, and it feels like Conor McGregor kicked me in each quad right now. :gary

Front squats x 8 sets
Icarian leg press x 4 sets
Quad extensions x 4 sets
Hamstring curls x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Well didn’t do legs. Was warming up, stretching, before hand. Felt the strain in my hip flexor pop. And then some pain. Trainer was just shaking his head. We ended up seeing what other upper body I could tolerate besides arms.

Single arm chest machine. Could only manage 20lbs on the left side.
Single arm seated rows
Seal dumbbell rows
Band overhead press

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Upper body

Probably going to be doing M/W/F for a while so it looks like the split I’ll be doing for a while.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Bob, Brother, we gotta get you healthy! Is the hip flexor a new injury?

Huy, kudos for keeping with it with all that's on your plate. :tu

ICT for this guy. My legs are f***ing killing me from yesterday, so I'll limp from bench to bench. :hn

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yea, strained the upper quad, hip flexor area last leg day. I had to do that extra set of walking lunges.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Damn, Bob, I am sorry.

Thought that maybe I did something in my quad, I was limping all day yesterday and all day until I got to the gym. Seems to have untightened quite a bit, so hopefully it was just (good) muscle damage.

ICT today, too much fun. :rolleyes:

Incline bench x 7 sets
Vertical bench x 4 sets
Flyes x 4 sets
Decline bench x 3 sets
Super wide bench x 2 sets
Dips x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thanks man, time frames much smaller now.

Lower body on Wednesday.

Upper yesterday. Actually enjoying it more than I thought. Too many young kids to fight over machines and weights.

Bb Pendlay rows
Incline BB
Lat pull downs - db Arnold’s
Machine flies - machine seated rows

Hit quick arms

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Same here Tom.

Walking lunges
Leg press, different seat/foot position to really focus on glutes and hamstring
Narrow stance goblet squats
Calf raises
Hamstring curls

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Oh man... kind of glad I’m not doing legs 2x a week anymore lol

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs didn't go great yesterday. Stopped midway through my 4th set of squats and again in my 3rd set of leg presses because of pain/cramping near the top of my right quad. This has been giving me some grief for a couple weeks now, but not enough where I had to stop. I wonder if somehow my stance is compensating in some way for the broken leg/displaced ankle? Need to figure it out. Ended the workout with numerous quad extension/hammie curl supersets to at least get some kind of volume in.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

A bit of everything today.
Tri pushdowns
Tri overhead extensions
Hammer curls
Preacher curls
One arm seated rows
Seal rows
Chest press machine, single arm

Funny how different brands of machines work differently for the same exercise. At my regular gym, I can do maybe 60lbs on the tri pushdowns, but the gym I went to today, I was doing 70 and could’ve went up to 80 no problem. Same for chest machine.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

There is definitely a difference between machines from different makers, Bob.

My thigh uncramped while working chest, it's weird how it will be hard to walk when I get to the gym, and be completely fine half way through the workout.

Incline bench x 6 sets
30* incline x 4 sets
Vertical bench x 4 sets
Decline bench x 4 sets
Flyes x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Upper day

Pull ups - OHP 4x
Chest supported rows 4x
Single flat Db press 4x (these have been a staple for me)
Wide grip pull down 4x

Hit arms but did side delt raise in between each sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice work, Daddy! :tu

Back day. Pre-fatigued with pulldowns before hitting the heavy rows.

Wide pulldowns x 6 sets
Barbell rows x 5 sets
T-bar rows x 4 sets
Cable rows 4 sets
Pullups x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Shoulders and arms day.

Military press x 6 sets
One armed press x 3 sets
Rear delt flyes x 4 sets

Cambered bar curls x 4 sets
Olympic bar curls x 4 sets
Preacher curls x 3 sets

Skullcrushers x 5 sets
Tricep extensions x 4 sets

Dead hangs x 3

Off tomorrow, teaching all day. Legs Thursday or Friday, depends how the charley horse is feeling by then.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back to back days? Wth...

Legs today.

Hack squats - box step ups 5x
Squats 5x
Seated leg extensions 5x
Seated leg curls 5x

Walked like an old geezer.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Huy, you're a beast! :ze

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Decided to give this charley horse a rest on leg day, and went cardio and core. Hit the Precor bike for 84 minutes, then core for another 30. Chest tomorrow.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

ICF

Incline bench x 5 sets
30* incline x 4 sets
Decline bench x 4 sets
Flyes x 4 sets
Vertical bench x 5 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back day....prefatigued with cables again, another nice workout.

Super wide pulldowns x 5 sets
T-bar rows x 4 sets
Barbell rows x 4 sets
Wide grip cable rows x 2 sets
V-grip cable rows x 2 sets
One armed rows x 3 sets
Dead hangs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Today was supposed to be shoulders and arms. Did shoulders and cardio instead, give the bis one more day after back and crush arms and abs tomorrow

Seated military press x 7 sets
Rear delt flyes x 4 sets

Cardio - Precor bike intervals for 86 minutes (20.8 miles).

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Was able to get a few workouts in while over the weekend. Work schedule freed up.

Legs on Friday, upper body Saturday. Did a lot of cardio over the weekend too. Biking, walking, running. Need it as I'm getting my gut back. Eating too much crap.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good on ya workin' the weekend, Bob. :tu

Just arms and abs today, easy day before tomorrow.

Olympic bar curls x 5 sets
Skullcrushers x 5 sets
Cambered bar curls x 5 sets
Tricep extensions x 4 sets
Preacher curls x 4 sets
Close grips x 4 sets
Dumbbell curls x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Forgot to post but went all 5 days last week :)

Brutal leg day. Weights were moderate but tons of sets.

Squats 6x
Bb good mornings - box step ups 5x
Hack squats - lunges 4x
Leg extensions 6x

Did some abs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

All that on top of Dad duties. I'm impressed, My Brother! :tu :ze

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Priorities my man. My training time is cut in half but gotta do what you gotta do.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You're kicking ass on both fronts, Brother.

Legs and cardio today. I need to stop with this cardio. :lr

Squats x 6 sets
Quad extensions x 5 sets
Hammie curls x 5 sets

Precor bike for 97.5 minutes. Yup. I'm an idiot. My tweaked lower back feels better though, so that's a big plus.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I give you credit Tom, I can't do anything over an hour when it comes to cardio. Unless I"m actually outside riding my road bike. Which reminds me, I need to get that out when I get home. Start building up those a$$ calluses again. :D