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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
All the racks and benches were taken for a bit when I got to the gym, lotsa people I don't know. Weird. Started with bis and did shoulders after.
Cambered bar curls x 4 sets Olympic bar curls x 3 sets Preacher curls x 4 sets Seated military x 6 sets Rear delt flyes x 4 sets Skull crushers x 4 sets Tri extensions x 3 sets Dead hangs x 3 |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Had another leg day with my trainer yesterday. Legs are nice and sore today.
Squats Front squats Hamstring curls RDL’s Calf raises |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Squat-tastic, Bob! :ze
I was scheduled for a cardio day today but woke up feeling nauseous. I'll throw in cardio tomorrow after chest. Sh!t, tomorrow is Monday, isn't it? :hn :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICM - And I got everything as I needed it, with one crazy exception below.
30* inclines x 4 sets Bench press x 4 sets Wide inclines x 4 sets Flyes x 4 sets Vertical bench x 3 sets Wide declines x 3 sets While I was on the flye machine, a kid (who either (1) didn't speak English and/or (2) is somewhat mentally challenged) sat there staring. I asked if he wanted to work in, then made some hand gestures and kept trying to make hi understand. He finally jumped in... only to keep adjusting the machine between flyes and rear delt flyes and doing 4-5 reps of each, back and forth. I tried to tell him it was "my turn" after 2 sets, but he didn't acknowledge me or move. Only way I could have gotten him off was to put my hands on, and I knew that would be a bad idea. I did a couple sets of the vertical bench in between. :lr |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICM for me as well last night.
Dips Dumbbell flat bench Dumbbell Incline bench Icarian Press Incline dumbbell curls Hammer curls (ran that rack) I feel like I"m missing something in there for chest. Always feels awkward working out at a different gym. Learning what equipment they have, space, etc. Plan is to hit up back/tris tonight. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Different gyms can be crazy. Different grips on dumbbells or bars, different widths on benches... little things that can throw you off in a big way.
Back day today. Formulating my plan now. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Pulldowns (varying widths) x 6 sets
Barbell rows x 5 sets T-bar rows x 4 sets High pulls x 4 sets Dumbbell rows x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Inverted rows
Wide grip pulldowns One arm rows Straight arm lat pulldowns Tri pushdowns Tri overhead extensions, threw some dead hangs in between sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Pre Birthday workout! :D
Happy BDay Bob! :hb |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Thinking I'll take today off, give my body a chance to rest. My legs are still sore from Saturday's workout, especially my calves. I did'nt think I loaded up the bar THAT heavy on the calf raises. :D
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Enjoy the day off, Bob. :tu
Shoulders today, will decide if I am doing arms and legs tomorrow, or split them up between Thursday and Friday. Military press x 8 sets Barbell shrugs x 6 sets Rear delt flyes x 5 sets Front raises x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Booyah! New pr on squats, 315. Felt good. Big confidence boost to see three 45’s on each side and know I can do it.
Squats, lots of em. Bulgarian split squats Banded, physio ball hamstring curls Calf raises |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Most excellent, Bob! :tu :wo
Took yesterday off. Not today. Off to the gym. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICS - Heavy day
30* inclines x 3 sets Inclines x 4 sets Vertical bench x 4 sets Declines x 3 sets Flyes x 3 sets Precor inclines 5 sets at 5 different angles Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
No more free gym for me. So just been doing some basic complexes and squats at home. Bought a steel chain from orchard, before they went out of business, and using that for additional weight around my neck. Feels good to start back up little pain in back but screw it push on through.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
I think we must have a picture with you and the chain around your neck, Greg. :hn :r
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Still waiting for that Houdini pic, Greg. :D
Back day - fast and HEAVY. :ze Barbell rows x 6 sets T-bar rows x 5 sets Cable rows x 3 sets High pulls x 4 sets Dumbbell rows x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Ever wonder who all these guests are who are reading this thread?
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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
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Maybe like this
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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;s :lr |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Quick shoulder workout today
Military press x 8 sets Barbell shrugs x 6 sets Rear delt flyes x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Squats x 6 sets
Leg press x 4 sets Leg curls x 4 sets Cambered bar curls x 4 sets Olympic bar curls x 3 sets Preacher curls x 4 sets Skullcrushers x 4 sets Tri extensions x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Nice work Tom!
Dips Icarian Press Incline dumbbell press Low cable flyes Seated flyes EZ bar curls Incline Zottman curls |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Shoulders today
OHP, strict movement so lighter weight. Try and take the legs out of it. Arnolds Rear Delt Flyes Cable 21's for shoulders Face Pulls Saw the idea for the cable 21's (or tri set) online. Position cable low. First move, bent over at waist, cable going across body. Straight arm, lifting to the side to hit the rears. Next move, standing straight at a slight angle, cable behind back. Again straight arm, lift to isolate the mid delt. Last position, cable at side (and slightly behind) and facing forward. Lift to isolate front delt. Lit them up pretty good. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Nice lifts, Bob. :tu
I had a couple things to do this morning / early afternoon, so today was a day off. ICT tomorrow. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Legs this morning.
Leg Press Front squats hamstring curls hip adductors Calf raises Kept it simple, not super heavy. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Killer, Bob! :tu
ICT yesterday: Incline bench x 5 sets Decline bench x 4 sets Vertical bench x 4 sets Flyes x 4 sets Precor bench x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Not a good day at the shithole gym.
Decided to prefatigued with cables today for back and go relatively light on rows after. Did 5 good heavy sets of cable rows. Put 200 on the pulldown stack and starting pulling rep 1 of set 1. Cable snapped about 18 inches up from the bar, I went flying back, bar hit me in the chest. The porter from the gym was right behind me and saw it happen. Took a few minutes, back felt only slightly tweaked, so I finished the workout with light T-bars and some other light rowing. Didn't make it any worse, but it's stiffening up now that I'm cooling down. Hopefully no big deal. Management at the gym didn't seem too concerned, but I had them do a report, just in case. And an employee as a witness. Gym has gone downhill in a big way the last few months. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Damn. That had to be quite a shock. Hopefully you didn’t hurt yourself.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Yeah, it was a shock. I tossed the bar about 8 feet in disgust as I lay on my back on the floor. :r Crazy thing was, back workout wasn't bad afterwards. Lots of reps with the lighter weights. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Got ya covered Tom. Good back day this morning with my trainer.
Trap bar deadlifts. New PR of 300lbs. Easy Peasy. Glad we didn’t go for more, feeling it in the knee. One arm rows, went heavy. Narrow grip pulldowns, heavy again Lat pullovers Tri pushdowns Tri kick backs Dead hangs, trying to stretch out the lats. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Excellent back day I'd say, Bob. :tu
Back is still a bit tight, going to give it a go today though. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Shoulders and tris today. Kept it short to let me lower back loosen up, and to keep the hip flexor that apparently got injured from getting worse:
Seated military x 7 sets Rear delt flyes x 5 sets Skullcrushers x 4 sets Extensions x 4 sets Tomorrow scheduled legs and bis...have to see how that hip flexor is feeling, I have a bad feeling Imma hafta skip a leg day. :( |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Skipped legs this go-round, just want this hip flexor or whatever it is to get better. It's better this evening, took some Aleve (after buying some :r) and it's already better. Must just be inflammation.
Did bis seated today. Two different styles of preacher curls and some concentration curls. Hoping the pain won't affect me much on chest tomorrow. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back in normal and hip flexor is much better after a couple rounds of Aleve. ICT was a heavy one.
30* inclines x 4 sets Wide inclines x 4 sets Vertical bench x 3 sets Flyes x 4 sets Declines x 3 sets Precor incline x 4 sets (4 different angles). |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICT, plus some bi’s for good measure.
Push-ups/plank pyramid prefatigue Seated flyes, lots of them Flat bench Dumbbell flat bench Dumbbell incline bench Seated 21’s Hammer curls I can’t feel my arms. Lol. Worked on a lot of flyes to see if we can’t further activate my left side. The pinched nerve is messing with the mind/muscle connection. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good lift, Bob. Hoping that left side keeps improving.
Back day for me. Imma be a little gun shy on the pulldowns, I'll definitely use the station where the cable snapped on me Friday. It's got the newest cable. ;) :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Give that machine hell, Tom. :ze
I"m planning on going in tonight after work for legs. It is squatober after all. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Nice, Bob. I think my hip flexor has healed enough for legs next leg day.
I used the machine I "broke" Friday and told all my buddies to use it too, it's the only relatively safe one right now. :r Barbell rows x 7 sets T-bar rows x 5 sets High pulls x 4 sets Rear delt flyes x 4 sets Pulldowns x 5 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Well, I did legs. Probably gonna pay for it. Didn’t go crazy with weights, but everything felt good, strong.
Squats Bulgarian split squats (those always get my heart pumping) Hamstring curls Hip adductors Calf raises Driving home, my legs were shaking. Lol. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff Bob! :ze
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Did arms and shoulders today so that I can concentrate exclusively on legs tomorrow...ok, maybe a little trap work too. :D
Military press x 7 sets Cambered bar curls x 5 sets Skullcrushers x 5 sets Seated military press x 4 sets Preacher curls x 4 sets Tri extensions x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Nice job Tom! :ze
I was planning to go in today for back. But worked at the office, which took forever to get home. And the spicy poke bowl I had for lunch is exacting revenge. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Legs this AM: Leg press x 6 sets Front squats x 4 sets Lunges x 3 sets Hammie curls x 4 sets Quad extensions x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back and tri day. Did something to my back on the wide grip pulldowns, so I didn’t push it much more.
Assisted pull-ups Super wide grip pulldowns Reverse grip bent over rows Tri pushdowns Band tri kick backs Ez bar skull crushers |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Bob, we need you 100% healthy soon! :D
ICS.....heading in soon. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Boulder shoulders workout today. Full hour of nothing but presses, raises and some band exercise my trainer thought up for me. Really don’t remember everything I did, just that my shoulders were lit after that.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Love the presses, Bob, good stuff! :ze
ICS here....my gym is a dump. Incline x 6 sets Vertical bench x 5 sets Flyes x 5 sets Wide declines x 4 sets Precor/Flye supersets x 2 |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Relatively light weights on back today, super high reps/volume with minimal rest.
Olympic bar rows x 7 sets T-bar rows x 6 sets Super wide pulldowns x 6 sets Rear delt flyes x 5 sets High pulls x 4 sets Gym is still a dump. |
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