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Re: Pumping Iron with Adriftpanda and Icehog3 II
Only we I can do cardio is either basketball or stair master but I need to watch a show.
Push day, uninspired. 225 felt like 315. Only good was db seated press felt good. |
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I just turn on my iPod and headphones and try to get good driving tunes to take me mind off how bad cardio sucks. :r Quote:
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Re: Pumping Iron with Adriftpanda and Icehog3 II
International Chest Wednesday. Felt a little stronger, maybe adding some carbs back in is responsible.
Incline x 4 sets 30* incline x 4 sets Vertical bench x 5 sets Flyes x 4 sets Decline x 5 sets Back tomorrow, maybe cardio if I have time before work. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Thursday was back day. I know I started with barbell rows, hit them both wide and narrow. T-bars, pulldowns, cable rows. The usual suspects. Threw in a couple sets of pullups at the end when I was spent. :r
Shoulders and arms today, Military presses, rear delt flyes for the delts, skipped the shrugs today but maybe I'll throw them in tomorrow. Cambered bar curls and preacher curls for bis, skull crushers and extensions for tris. Leg day manana. https://i.imgur.com/jc1m0I2.jpg |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Squats x 6 sets
Leg press x 4 sets Cardio 1 hour 40 minutes on the Precor bike. That was a workout. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Legs have got to be jello.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
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Loiw stength day (mybe 100 minutes of cardio yesterday :r) , so went high reps and short rest. Bench press x 4 sets 30* incline x 2 sets Incline x 3 sets Flyes x 4 sets Decline x 4 sets Vertical bench x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back and Shoulders.
Olympic bar rows x 6 sets Cable rows x 4 sets T-bar rows x 4 sets Military press x 6 sets Upright rows x 4 sets Rear delt flyes x 4 sets Dead hangs Tomorrow legs and bis. Then an upper body pump day Wednesday, followed by 5 glorious days of no gym and mega-cigars. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Killer set Tom. :tu
Worked legs with my trainer. Weighted walking lunges Kettle bell squats Single leg cable hamstring curls Box step ups Hip adductors/hip abductors super sets That was all he had for me, so I threw in some leg presses. :D |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice job, Bob! How are the injuries at this point?
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Re: Pumping Iron with Adriftpanda and Icehog3 II
It can be frustrating, Bob, but you're doing a nice job working through it. :tu
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Legs today.
Leg press x 6 sets Leg curls x 5 sets Leg extensions x 4 sets Precor bike, 65 minutes of hill intervals. That's much tougher than riding flat. :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Just some assorted upper body today for my last workout. One of my buddies at the gym called it a "touch up". :r
I was surprised how much strength I had on back being that I trained it fully on Monday. I put it first so I'd have the energy, and actually tore sh!t up. Wide pulldowns x 5 sets T-bar rows x 3 sets Barbell rows x 3 sets Vertical bench x 5 sets Decline x 4 sets Incline x 3 sets Flyes x 4 sets Preacher curls x 4 sets Cambered bar curls x 4 sets Back to the gym and to the thread on Tuesday. Tear it up for me, Men! :ze |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Did upper yesterday and lower today’s
Ready for tomorrow and following days to come. You just May have to wheel chair me around. 10+ sets of squats. |
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Holy crap Huy and Tom. You guys overachieved today. I’m still finding out what I can/can’t do. But it was more than before, so I’m happy.
Incline dumbbell Dumbbell overhead press Single arm cable rows Hammer curls Tri pushdowns |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Huy, I told you no more than 9 sets of squats before a herf!
Bob, as long as you're going forward, it's all good. Be back in the thread in a few days, tear that sh!t up while I am gone! :ze |
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Wheels!
Dumbbell narrow stance squats Bulgarian split squats Dumbbell hamstring curls Kettle bell side lunges Calf raises More side lunges with the TRX straps. My trainer had me doing the side lunges to work on balance and see if we can’t stretch out my adductor muscles. Always been really tight. |
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ICM
Dumbbell inclines Dumbbell flat bench seated chest flys low cable press Cardio I'm still hampered by the pinched nerve, so I have to temper what I do. I'm letting it get me down, which affects my workouts. I need to accept the fact it's there and just do what I can and leave it at that. |
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Good way to look at it Bob, so many exercises I could do 5 years ago are out of the question now.
ICT after 5 days off, it wasn't pretty but it was intense. Bench press x 3 sets 30* inclines x 3 sets Inclines x 3 sets Flyes / Vertical bench supersets x 4 sets Declines x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Bit of arms last night, plus more cardio. Worked up a sweat running/walking on the treadmill. Been doing some extended speed drills. Walk at ~4.3mph for a quarter mile, then run 1 mile at ~7.3mph. Walk until my heartrate gets back down under 135, then run again.
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Good stuff, Bob! :tu
Heading in for back shortly. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Tore it up.
Wide pulldowns x 5 sets Barbell rows x 5 sets T-bar rows x 4 sets Upright rows x 4 sets Rear delt flyes x 2 sets Cable rows x 3 sets] Dead Hangs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Shoulders and bis.
Arnold curls x 4 sets Cambered bar curls x 2 sets Barbell curls x 4 sets Preacher curls x 4 sets Military press x 4 sets Seated military press x 4 sets Barbell shrugs x 4 sets |
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Back last night.
Single arm pulldowns wide grip pulldowns single arm cable rows shrugs facepulls Cardio (ran 2 miles in ~16:20) 3.3 miles overall. |
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Surprisingly not bad. My traps on sore today. Ran the rack of dumbbells from 30 to 10 on the shrugs, doing 15 reps of each, for two sets. Didn't want to go too heavy but still wanted to abuse them. :D
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Good job and good to hear, Bob! :tu
Leg Day, 6 sets apiece of squats and presses, then 75 minutes of interval on the Precor bike, 20 miles and 569 calories. |
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Chest yesterday. Lots of vertical presses and flyes to change it up.
Today was supposed to be back day, but it was a little tweaked. So I did cardio instead and will hit back manana. |
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Took Friday off. Leg on Saturday. Squat machine, both front/back. hamstring curls, hip adductors, calf raises.
Yesterday was ICS and shoulders. Icarian press, low cable press (fly?), incline dumbbell, seated fly, seated overhead press, rear delt fly. And some cardio each day too. |
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Good work, Bob. :ze :tu
Back Day For Bonzo. Back feels better than yesterday, but I'm still gonna be cautious. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
T-bar rows x 5 sets
Dumbbell rows x 4 sets Barbell rows x 4 sets Cable rows x 4 sets Pulldowns x 4 sets Back feels great, tweak is gone. |
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Good to hear you're back's better Tom.
Just some arm work and cardio yesterday. The walk/run strategy on the treadmill has really been fun, and seems to be slowly working off some of the gut fat. My shirt was completely soaked with sweat. |
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Good stuff, Bob. :tu
So I wake up and my back is a little goofy again. We'll see how it holds up to military presses. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Shoulders and bis, volume day of shoulders.
Military press x 9 sets Barbell shrugs x 5 sets Rear delt flyes x 4 sets Pre-fatigue on bis. Preacher curls x 5 sets Cambered bar curls x 4 sets Olympic bar curls x 3 sets |
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Leg day, just did accessory movements today letting my thigh rest, and then hit the Precor for 65 minutes of intervals. Back to squats next leg day.
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Had a wonky day yesterday for work. Was supposed to work a split shift, so I did about 30 mins of cardio in the morning. Then got sent home early. So I went to the gym and did some legs. Started with the squat machine, hoping to set a new PB. Third set, I start feeling pain in the inner right knee. Wondering if it has something to do with the MCL I tore a few years ago. Feels like the same are. Finished another shortened set, then switched up to goblet squats, hamstring curls, hip adductors, calf raises.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Bob, you're falling apart, My young Brother! :eek:
Seriously, hope it's not serious and you can keep training. |
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Conducted a cardio boxing workout today. 1 person jumps rope for 2 min at a constant rate, 2nd person boxes (works on strikes), 3rd person holds hand bags for striker, then every one rotates after 2 minutes. Did this in 2 min intervals for about an hour (butt kicker).
Once done, we ran a "Murph workout". The "Murph workout" is in dedication to Navy Seal Lt Murphy who received the Medal of Honor in Afghanistan. You may remember the movie "Lone Survivor", its about his team. After boxing, the "Murph" wore us out, like why did we just do that worn out..... Here is Lt Murphy's MOH write up (warrior in every degree) Ya, I'll be sore..... Time for a C-Gar!! |
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Sounds like a butt kicker for sure, Gary. Murphy is a beast, and I don't mind having the same namesake.
Back day today, I thought it was going to be crap workout as I was breathing hard two sets in, but it was the strongest back day I've had in a while, was able to row pretty heavy after pre-fatiguing with the cables. Wide pulldowns x 5 sets Barbell rows x 5 sets T-bar rows x 5 sets Cable rows x 4 sets Rear delt flyes x 4 sets Dead hangs I've skipped a couple off days, so I might hit cardio and core tomorrow and lift on Sunday. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nicely done man, feed the machine!
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Felt like lifting so cardio will happen manana.
Military press x 5 sets Olympic bar curls x 5 sets Barbell shrugs x 4 sets Cambered bar curls x 4 sets Seated military press x 4 sets Preacher curls x 4 sets Rear delt flyes x 4 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg press x 5 sets
Leg extensions x 4 sets Leg curls x 4 sets 70 min on Precor bike, 20.1 miles, 621 calories. |
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Oh yeah...off day today, first one since May 6th.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
After a few days off, it was ICSM. I"m gaining strength back slowly on my left side. Was able to up the weight on the Icarian press, but still can't go heavier on inclines. And dips were out of the question.
Icarian Press, single arm x4, both arms x3 30deg incline x 3 45deg incline x2 seated chest fly x4 rear delt fly x3 seated overhead press x3 front delt raises x3 facepulls x3 |
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Glad to see it. Bob, hope everything else starts improving as well. :tu
It is ICT here. Just waiting for the drugs to kick in. :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Incline x 4 sets
30* incline x 3 sets Vertical bench 4 sets Flyes x 4 sets Declines x 4 sets |
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Just some simple arms last night. The gym I"m going to is small, tight and usually crowded. They only have one rack of dumbbells, so you're sometimes having to wait for the ones you want. Did some cardio after. I used to be comfortable at a ~6.7mph pace on the treadmill. Now I"m up to ~7.3. Not sure where that came from. Did 2.5 miles in 20 minutes last night. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice work, Bob! This is the gym in KC where you are for work, right?
Back day for Bonzo. Putting on the foil now. Wait, wrong sport. ;) :r |
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