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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Power of 3 chest day. Two heavy sets and a lighter one.... or 3 heavy sets with the third being a drop set*.
Incline bench x 3 sets Bench press x 3 sets 30* incline x 3 sets* Decline press x 3 sets Flyes x 3 sets* Precor vertical bench x 3 sets* |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Nice Tom. Work had me tied up late, so again no gym for me. Maybe Sunday or Monday when I get back into town.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Back day for me, going to try to get in early so I don't have to rush too much. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Volume day for back, moderate weight and super high reps
Pulldowns x 5 sets T-bar rows 5 sets Cable rows x 3 sets High pulls x 3 sets Barbell rows x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Heavy day yesterday, shoulders and arms.
Military press Shrugs Rear delt flyes Arnold curls Olympic bar curls Preacher curls Skull crushers Tri extensions |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Finally remembered how to get my butt to the gym. Had to follow the breadcrumbs.
ICS Dips x5 (unassisted :wo) Dumbbell press x5 Incline dumbbell press x5 15° incline x4 Seated flyes x4 Rear delt flyes x3 Upright rows x3 |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
You earned your breadcrumbs, Bob. :tu
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back day. Worked out with a old hockey buddy that happened to stop by.
Wide grip pulldowns Straight arm lat pulldowns Single arm cable rows Laid back rows Seated rows Cardio |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hockey buddies rule.
ICM 30* inclines x 3 sets Bench press x 3 sets Superwide incline x 3 sets Flyes x 4 sets Veritcal bench x 4 sets Decline x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
That they do Tom. He showed me a few variations on the movements I’m used to doing. He’s been working out for 30+ years, and was the one who hooked me up with my trainer. We used to call him “Fabio” back when we played, cause he had long hair (former guitar player), and was swole. Lol.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Nice! :r
Back day for me coming up. Getting my Bulletproof coffee in me to get primed. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Leg day! Oh it’s gonna hurt tomorrow.
Squats TRX hamstring curls Kettle bell side lunges Hamstring curls Single leg press/calf raises supersets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Great leg day, Bob! :tu
Yesterday: T-bar rows x 6 sets Wide pulldowns x 4 sets Barbell rows x 4 sets High pulls x 3 sets Rear delt flyes x 3 sets Cable rows x 3 sets Leg day today, wish me strength. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Legs and bis
Squats x 5 sets Shark pit x 4 sets Leg press x 4 sets Hammie curls x 4 sets Quad extensions x 4 sets Olympic bar curls x 4 sets Cambered bar curls x 4 sets Preacher curls x 3 sets Tricep extensions x 5 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Ok, learning more every day when I read your posts Tom. What's the "shark pit"?
Arms and abs today with my trainer. I wonder what hell he's come up with today. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Have a good workout today, Bob. :tu Shoulders and some stretching, core and maybe even a little back (volume) for me today....then 3 days off. Last "planned" break until late October. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Military press
Pulldowns Rear delt flyes Barbell shrugs / Bent over rows Supersets Seated military press Wide vertical rows Core / Stretching |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Arms and abs, with my trainer.
Close grip press Barbell curls, last set was a quad drop set, taking 10lbs off each time as I reached failure. Leg/knee raises, with a 10lb plate static hold for 10 seconds. Close grip pushups/planks. Started at 1 rep/1 second hold, increase each by 1. Up to 10. Seated 21’s, regular/hammer/drag curls Ab roller Used the fat grips on the barbell curls. Fried the forearms on those. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Train over the weekend at all, Bob?
I'll be back at it tomorrow after a 3 day herf break. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Yea, got into the gym yesterday with my trainer.
Flat bench Incline bench Dips Dumbbell flyes Ez bar cheater curls, went heavy on those. Controlled negative. Seated incline curls Low cable flyes |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff, Bob! :ze
Heading in for ICD....Damn, it's Monday.:bh:hn:r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back and tris today, with my trainer. Still have a few sessions in the bank.
Trap bar deadlift. Felt easy today. Inverted rows Negative focused chin ups Straight arm lat pulldowns Close grip barbell bench TRX overhead extensions Reverse grip tri pulldowns |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff, Bob. :tu
I hit chest relatively heavy for first day back. Super wide inclines x 5 sets Vertical bench x 5 sets Declines x 3 sets Flyes x 3 sets + 1 drop set Precor bench x 2 sets + 1 drop set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back and traps....heavy again.
Bent over rows x 6 sets Wide pulldowns x 4 sets T-bar rows x 4 sets Rear delt flyes x 4 sets Cable rows x 3 sets Barbell Shrugs x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Military press x 8 sets
Machine press x 2 sets Skullcrushers x 5 sets Extensions x 3 sets Volume (high rep) day, tomorrow is bis and legs. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Leg press x 6 sets
Squats x 4 sets Hammie curls x 4 sets Olympic bar curls x 5 sets Cambered bar curls x 4 sets Preacher curls x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Incredible back day. Somewhat in a hurry since I likewise needed to go to karate, however regardless I figured out how to get past everything. Utilizing the T-Bar Row Machine with 4 plates now for 6-8 reps, multiple times - Very glad about that.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff, Rollins88! :tu :ze
Supposed to be an off day, but I have juice, so it's ICF. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Heavy, low sets, high intensity day.
30* inclines x 3 sets Bench press x 3 sets Incline bench x 4 sets Precor vertical bench 1 set + 1 drop set Flyes 2 sets + 1 drop set Dips x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Been another crazy work week. Haven't been to the gym since Monday. Gonna remedy that today.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Lit up my shoulders today.
Land mine press Overhead press Arnolds Side raises Rear delt flyes Ab work |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Glad you were able to get one in, Bob. :tu
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Wheels
Banded squats, last set was with about 335 combined at the top. Getting my cns ready for heavier weights. Walking lunges, holding a 45lb plate above my head. RDL’s Hip adductors |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good and smart training, Bob. :tu
Decided to go super high reps / volume for back today. Hit between 100-125 reps on each exercise. Barbell rows T-bar rows Wide pulldowns High pulls Cable rows |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Killing it Tom!
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Shoulders and arms today, saving legs for UGH Monday. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Only shoulders, I'll put bis with legs tomorrow.
Seated military press x 9 sets Barbell shrugs x 6 sets Rear delt flyes x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Front squats x 5 sets
Shark pit x 5 sets Quad extensions x 5 sets Hammie Curls x 5 sets Change of plans, arms tomorrow. Too gassed after squats. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Wasn't feeling it today. Skipped arms, I'll throw them in with chest and back next cycle.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
You’ve been hitting it hard, Tom (phrasing?). I’m headed in shortly for a chest/tri session with my trainer.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
I tried to tear it up, but the place was packed tonight. Couldn’t get on a flat bench for presses.
Dips, really exaggerated the negative. Incline dumbbell press Incline dumbbell flyes Push-ups, using those hand grip thingies. :D Ab work Ez bar drag curls Cross body hammer curls Really focused on full stretch on the chest exercises. Had a nice pump after. Upper chest is developing nicely. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Most excellent, Bob! :ze
ICW coming for me (phrasing), with some tris thrown in for make-up / good measure. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Absolutely awesome pump today.
Incline x 3 sets 30* incline x 3 sets Incline x 1 set Vertical bench x 4 sets Decline bench x 3 sets Flyes x 4 sets Precor bench x 2 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Went in late today (thanks work). Didn’t eat much before so there wasn’t much gas in the tank.
Pull-ups Wide grip pulldowns One arm rows Straight arm lat pulldowns ISO high rows |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Way to power through it, Bob. :tu
Back day today, prefatigued with cables before hitting heavy rows. Wide pulldowns x 5 sets T-bar rows x 4 sets Barbell rows x 5 sets Rear delt flyes x 4 sets Cable rows x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Shoulders and tris today.
Overhead press Land mine press Lateral raises Rear delt rows Tri pushdowns Tri overhead extensions Tri pushdown machine |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Nice, Bob, going to hit shoulders and arms today too.
Yesterday's quick leg workout: Squats x 5 sets Leg Press x 5 sets Hammie curls x 4 sets Hack squats x 4 sets |
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