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Re: Pumping Iron with Adriftpanda and Icehog3 II
Yea, it's an Anytime Fitness in Liberty, MO. Very small place, jam packed with equipment. Better than the hotel gym though.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Glad it's a decent place for you until you're home, Bob.
Back day...super low energy. Ramped the intensity with higher weights and shorter rests. Barbell rows x 7 sets Wide pulldowns x 3 sets Cable rows x 3 sets T-bar rows x 4 sets Upright rows x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Military press x 6 sets
Barbell shrugs x 3 sets Rear delt flyes x 4 sets Olympic bar curls x 5 sets Cambered bar curls x 5 sets Preacher curls x 5 sets Dead hangs x 4 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good back workout yesterday. Able to do about 70% of the weight I was up to before my neck issues.
Wide grip pulldowns Narrow reverse grip pulldowns Narrow grip seated rows Dumbbell rows Shrugs Facepulls First time in a long time I ran a full 3.1 miles. Pace was just over 7mph too. :noon |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Glad you got a good one, Bob. :tu
Legs and cardio for me today. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Squats x 5 sets
Hamstring curls x 5 sets Quad extensions x 5 sets PreCor bike 65 minutes Level 4, 18.2 miles 603 calories |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg day for me as well.
Leg press x 8, 4x15 each regular, hamstring focused Hamstring curls 4x12 Lateral squats 3x12 Calf raises 4x15 Best workout in months. Getting back to my old self. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Great news, Bob! :tu :ze
ICS 30* inclines x 4 sets Leverage vertical bench x 4 sets Flyes x 4 sets Declines x 4 sets Dips x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Was bored last night and got a second wind, so went to the gym again. ICS.
Icarian press 30° incline 45° incline Low cable flys Seated flys Power went out on my second to last set of seated flys. We had some strong storms move through, but that was hours earlier. Just enough ambient light left to get the last set in. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Doublin' up! Nice, Bob, glad you're feeling better and better. :tu
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Back day. Felt like I was running on fumes yet still managed an intense workout.
Pulldowns x 4 sets Olympic bar rows x 5 sets Dumbbell rows x 3 sets T-bar rows x 4 sets Cable rows x 3 sets Super wide pulldowns x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Sun wasn’t out, so let’s go build those guns.
Tri pushdowns Tri overhead extensions Tri pushdown machine Drag curls Seated incline curl drop sets Hammer curls Face pulls Cardio Gassed after all the workouts this weekend. Gonna take tomorrow off |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Enjoy your day off, Bob, you've earned it.
Maybe just cardio for me today, my shoulders could use a break. We shall see when I get there. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Left the weights for tomorrow.
76 minutes on the top level of the Precor bike. 20.9 miles, 675 calories. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Bis and shoulders
Cambered bar curls x 4 sets Arnold curls x 4 sets Preacher curls x 4 sets Seated military press x 6 sets Military press x 3 sets Rear delt flyes x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back day!
Assisted pull-ups (first time doing those in weeks) Wide grip pulldowns Narrow grip rows Seal rows High iso rows Lost power during the middle of the workout. Enough ambient light coming thru the windows to continue. Got kicked out after 1 set of the high rows by the manager. Some bs about liabilities. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
That happened to me twice at a hardcore gym years and years ago. Finished my workouts in the dark both times, the owner tried to boot me out the second time but I kept stalling him with bullshit until I was done with my sets.
My current gym (24 hours) locks the doors when there's an outage, but I think it's screwed me up 2 or 3 times in 15 years, so not a big deal. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Who here is a fan or regular user of the Prowler?
That machine can make or break you! Nothing explodes the heart like the Prowler can. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Quote:
Legs and some extra chest today. Knew I had to keep leg workout short to not reaggravate my charley horse, so I did a pre-fatigue chest workout after. Squats x 6 sets Hamstring curls x 4 sets Heavy Flyes x 6 sets Incline bench x 6 sets 30* incline x 3 sets Vertical bench x 4 sets Dips x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Ok, what’s a prowler?
Never mind, googled to answer my own question. My gym doesn’t have one. I’d like to try it though. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
This is no joke and seen this happen at our gym. Lean into the prowler too deep and you could be in a bad state...
https://static.wixstatic.com/media/6...e15866e134.jpg |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Sh!t your pants even maybe? :r
Meh...when I was in my late teens and early 20s, we used to do heavy squats for 12-15 sets, then drive to a toboggan hill about 10 minutes from the gym and try to run 10 sprints up the hill. Vomiting, cramping, crying. Most I ever made was 7 before having one of the first two happen....and then the third. :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back day....kept it simple since my frequency is elevated, but crushed it.
Bent over rows x 5 sets T-bar rows x 5 sets Wide cable pulldowns x 4 sets Cable rows x 3 sets Pullups x 2 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg day yesterday.
Leg press x11, 12 if you count warmup set. 3 different foot positions. Weighted box step ups Hamstring curls |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Lots of presses, Bob, good stuff! :tu
Wanted to hit shoulders and arms today. Everything I needed for shoulders was being used, so it became an arm day. Really tore it up on bis, left me a little gassed for tris but I did ok. Olympic bar curls x 6 sets Cambered bar curls x 4 sets Preacher curls x 3 sets Skullcrushers x 4 sets Cable extensions x 4 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Some chest, shoulder and tris today with my trainer.
Flat bench (plates suspended from bar with bands to not allow my right arm to dominate my left) Single arm land mine press Assisted dips Dumbbell overhead press Single arm tri pushdowns Seated front delt raises Single arm cable cross flys Facepulls |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Shoulders and legs today.
Seated military x 8 sets Barbell shrugs x 5 sets Rear delt flyes x 5 sets Leg press x 8 sets Hammie curls x 5 sets Hack squats x 5 sets Tomorrow will be cardio for a day off from the weights. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Cardio and core
80 minutes of Precor interval bike, 22.75 miles and 750 calories. ICM tomorrow...I hate when chest day falls on Monday. :( |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good back/bi workout today with my trainer. Full hour this time.
Neutral grip seated rows Low cable rows Seated shrugs Close grip pulldowns ISO high rows Zottman curls Cable curls |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good deal, Bob, sounds like things continue to improve? :tu
ICM Super wide incline bench x 7 sets Vertical bench x 5 sets Decline x 3 sets Flyes x 4 sets Precor press x 3 sets Dips x 2 sets Dead hangs x 3 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Damn Tom, that’s a lotta sets. :tu
Yea, I’m getting close to my old self. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
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I work so fast on chest, I guess I get in a lot more sets than I realized. :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back day, went volume/reps, with just enough rest between sets to barely catch my breath. 15-20 reps per set.
T-bar rows x 8 sets Barbell rows x 6 sets Dumbbell rows x 4 sets Wide pulldowns x 5 sets Cable rows x 3 sets One arm cable rows x 3 sets Cripes, more sets than yesterday. :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Arm day, couldn't get at any shoulder racks again. :hn
Cambered bar curls x 5 sets Arnold curls x 3 sets Preacher curls x 4 sets Skullcrushers x 5 sets One arm extensions x 4 sets Cable pushdowns x 3 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Shoulders and abs today since I couldn't get at shoulders yesterday. Another volume day here.
Military press x 8 sets Barbell shrugs x 8 sets Rear delt flyes x 4 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg day.
Leg press Walking lunges RDL Front dumbbell squats Side lunges Hamstring curls |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Legs and cardio. Heavy legs to keep the set count low before cardio.
Squats x 4 sets Leg press x 4 sets Hammie curls x 3 sets Quad extensions x 3 sets PreCor bike top level intervals - 85 minutes, 23.5 miles, 767 calories. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
ICSTS
Lots of pushing movements today to work the chest, shoulders and tris. Started on dumbbell bench. Moved up to med weight and got a couple reps in and my left side gave out. Backed down and focused on strict form. Trainer had me do a new move to work on rotator cuffs. Straddled the incline bench, with a 2.5lb plate in each hand, elbows out wide. Bring elbows up to parallel to ground, squeezing shoulders together, rotate forearms 90°, then press plates out like an overhead press. Holy hell those lit up the shoulders for such a lite weight. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good stuff Bob! :tu :ze
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Re: Pumping Iron with Adriftpanda and Icehog3 II
ICSat…. No strength whatsoever after the cardio and fast yesterday, so I shortened the rest and upped the reps.
Bench press x 3 sets 30* incline X 4 sets Incline bench x 3 sets Flyes x 4 sets Vertical bench x 4 sets Dips x 3 sets ----------------------------- Extreme chest stretch x 2 Dead hangs x 3 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice work Tom! :tu
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Re: Pumping Iron with Adriftpanda and Icehog3 II
A pull kinda day.
Wide grip pulldowns Narrow grip rows Hi iso rows Dumbbell rows Ez bar curls Hammer curls Tried Project 1 pre workout from 1stPhorm. Damn it had me jacked. Was running on maybe 5 hours sleep. Woke me right up. Would’ve done more but my neck started bothering me. I really like their stuff, just wish it wasn’t so expensive. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Link for that pre-workout please, Bob? Good work, my the way!
Back and traps today. Low strength again, did volume with pre-fatigue on back. Cable pulldowns x 6 sets Cable rows x 4 sets Barbell rows x 6 sets T-bar rows x 4 sets Barbell shrugs x 7 sets Rear delt flyes x 3 sets High pulls x 2 sets Dead hangs x 2 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Here you go Tom. https://1stphorm.com/products/pre-workouts/project-1
Their stuff ain’t cheap, but I really like it. They have some killer protein flavors, like ice cream sandwich and chocolate mint. I’ve used all three of their preworkout sand had good results from each. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Thank you Bob! :tu
Shoulders, arms and abs on tap for me today. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Felt a little tug on in the lower abs on my first set of Olympic bar curls, so I went light weight/ high volume for bis, then heavy on delts. Only did presses since I went heavy, and did traps and rear delts yesterday. Skipped abs (because of that tug, I'll try them tomorrow).
Olympic bar curls x 6 sets Cambered bar curls x 4 sets Preacher curls x 3 sets One armed curls x 2 sets Military press x 7 sets Dead hangs x 3 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Accessory leg movements and cardio
Hack squats x 4 sets Hammie curls x 4 sets Quad extensions x 4 sets PreCor bike Intervals 4x1: 90 minutes, 25.1 miles, 806 calories |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg day for me.
Dumbbell box step ups, using the high box. Dumbbell hamstring curls Barbell squats Hip abductors Hip adductors First time doing squats with the barbell in over three months. Felt good. Went lite to get back into the groove and make sure it didn’t mess with my neck. All the other stuff I’ve been doing has helped with flexibility, as that the lowest I’ve gotten into a squat. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Sounds like a good day. Bob! :tu
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Re: Pumping Iron with Adriftpanda and Icehog3 II
ICW. Better strength than last time so a little (or more) heavier.
Bench press x 4 sets 30* inclines x 3 sets Incline x 3 sets Flyes x 4 sets Precor vertical bench x 4 sets Dips x 3 sets Decline bench x 2 sets Dead hangs x 2 |
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