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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good job, Huy and Bob. :tu
Heading in for shoulders and arms. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Push day
Seated db military press 6x Seated hammer inclines - db lat raises - cable presses 5x Dips 6x |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff, Huy. :ze
Quick and heavy yesterday, and saved traps for another day. Military press x 6 sets Cambered bar curls x 4 sets Preacher curls x 4 sets Skullcrushers x 4 sets French press x 2 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Cardio and some leg presses yesterday. ICS today. Yay me.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICS as well
Dips Seated bench Incline dumbbell press Seated flyes Rear delt flyes Cardio |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Volume day...didn't feel super strong so I went relatively light and hammered out the reps. Gave priority to middle chest today.
Bench press x 5 sets Vertical bench x 5 sets Wide inclines x 5 sets Declines x 3 sets & 1 drop set Flyes x 3 sets & 1 drop set Precor bench x 2 sets 1 drop set Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back day. Knew I wasn't in for the long haul, so supersetted to get some volume and intensity in fewer sets. Done good. :r
Neutral grip pulldowns/T-bar rows x 2 supersets Wide pulldowns/T-bar rows x 2 supersets T-bar rows x 2 sets Barbell rows/Cable rows x 3 supersets Barbell rows x 1 set Cable rows x 2 sets Rear delt flyes/High pulls x 2 supersets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Cardio for me. Trying to get my conditioning back up for running for distance. 2 miles in 17:27. Steady state @6.7mph for most of it. Threw in some 1 minutes fartleks (it’s a real word) @8mph.
Leg day tomorrow. :ze |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff, Bob. :tu
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Shoulders & Arms
Military press x 6 sets Cambered bar curls x 4 sets Preacher curls x 4 sets Olympic bar curls x 2 sets Skull crushers x 5 sets Tri pushdowns x 4 sets Barbell shrugs x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Killing it Tom! :ze
Leg day for me. Again, about 80% max for working sets, minimal rest. Squats, 3 warmup sets, 7x3 working sets Walking lunges, 6x5 sets Hamstring curls 6x5 sets RDL’s, 4x8 sets Good girls, 4x8-10 Been going up slowly in weight each workout. The squats were fairly easy even at 80%. Getting stronger. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Great progress, Bob. Get that tendon solved and the sky is the limit for you. :tu
Imma head in shortly, legs and cardio for sure, maybe some core if cardio doesn't gas me too badly. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Squats x 4 sets
Leg Press x 4 sets Hack squats x 4 sets Hammie curls x 4 sets Extensions x 4 sets Cardio x 49.5 minutes Off day today. Thank Heaven. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back day. Decided to skip deadlifts and just focus on the basics.
Wide grip pulldowns Reverse grip pulldowns Seated rows Dumbbell rows Shrugs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Sounds like a good back day, Bob. :tu
Imma give back/chest supersets a shot today, hope I don't sh!t my Zuubas. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Shoulder rehab day 1.
I follow a guy on FB and Instagram, Shmashwerx. He’s big into CrossFit and blew out his shoulder with the same injury I have. He posted his rehab routine that allowed him to not need surgery. Figure it’s worth a shot. If anything I’ll have stronger shoulders and core. Scapula pulls Banded around the worlds Prone 360 sweeps Prone ATV’s Banded prayers Incline single plank rotation https://www.facebook.com/smashwerx/v...3859561341391/ Kneeling land mine shoulder press Kneeling land mine incline press Dumbbell side/front sweep raises Seated ez bar curls |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Crossing my fingers and toes it helps, Bob! :tu
Friday workout: T-bar rows/Vertical bench x 4 supersets Vertical bench x 1 drop set Cable rows/Wide bench x 3 supersets Wide pulldowns/Declines x 3 supersets Declines x 1 drop sets Rear delt flyes/Flyes x 3 supersets Flyes x 1 drop set Precor inclines x 2 sets Saturday: 51 minutes hard cardio Leg press x 8 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Military press x 6 sets
Rear delt flyes x 4 sets Skull crushers x 4 sets Close grip press x 2 sets Barbell shrugs x 6 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Monday strictly bis and abs. Did a hodgepodge whirlwind of cambered bar curls, Olympic bar curls, preacher curls and dumbbell curls.
Tomorrow will be a late start if at all, need to play it by ear with my plumbing issues (my toilet, not my wiener). Probably cardio and some quads if I can get in early enough. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Leg day. This one kicked my arse, in a good way.
Squats, 4 warmup sets, then 7x3@285, 1 minute rest. Leg press (hamstring focused), 2 warmup sets, 4x5@710 Dumbbell box step ups, 4x8 Hamstring curls, 4 sets to failure Dumbbell lunges, drop set. 3x10 |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back day. Felt good so went heavy
Pull ups 5x Bent over bb row 4x V grip pull down 4x Single arm row 5x Reverse flys 3x Legs tomorrow. Wheel chair me out |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Kicking ass, Boys! :bx :ze
Like that squat routine, Bob, but I just don't go low reps often. Sucks gittin old. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
I definitely like the concept and see the potential for gains. Maybe a few years ago for me, but I'm definitely a higher rep guy the last few, Bob. Good part is that I'm handling weights on some things for 15 reps that I could have only done 10 on years ago, so I've made what I call "functional gains". :)
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Yesterday off and some black bean tamales paid off today. Super intense lift, started with some great supersets, then some single sets as I was gassed and jacked.
Barbell rows/Wide inclines x 4 supersets T-bar rows/Bench press x 3 supersets Bench press/T-bar rows x 1 superset Wide pulldowns x 5 sets Flyes x 4 sets Cable rows/Declines x 2 supersets Declines/Cable rows x 1 superset Too tired to even do dead hangs. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Used all my energy stores and then some today.
45 minutes of shoulder rehab. Made it thru 3 full rounds of six exercises. Then onto back day. Lol. Deadlifts, 9 sets Inverted rows, 5 sets. Last three with a 25lb plate on my chest. Seated rows, 5 sets Assisted chin ups, 4 sets Dumbbell shrugs, 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
That's a helluva day, Bob! :tu
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
I did something to my left trap/rear delt. Maybe in the gym doing the back/chest day, but I wasn't feeling any effects if so until hours and hours later.
Went in today and did a boatload of stretching and a lot of relatively light, high rep sets of seated presses, rear delt flyes and shrugs. Feels like I loosened the "knot" a bit, so it was worth going in. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Hit up the local Anytime down the street from my hotel this morning. Did my shoulder rehab work before heading into the plant. Back to my regular routine Tuesday when I'm back home. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good job training while you're away, Bob. :tu
Did more stretching and arm work yesterday. Neck is pretty locked on the left, trap is hard as granite. I think this might take a week or two to totally overcome. I'm taking today off, and seeing what is up tomorrow. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
I know that feeloin all too well, Tom. Keep stretching it. Maybe some ice too.
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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 today and stretched and did a moderate weight, short rest, high rep workout. Today was supposed to be back/chest supersets, but thought better of it with the neck/trap injury.
Barbell rows x 5 sets T-bar rows x 4 sets Wide pulldowns x 5 sets Rear delt flyes x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hope your trap/neck is feeling better Tom.
Back day for me. Got in a bit early to work shoulders (which are responding well). Deadlifts Assisted chin ups Farmers carry TRX rows Bent over rows Planks |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good back day, Bob. :ze
Neck feels a little better today...think it's going to be a few days with all the damage I added trying to get it to crack. :hn :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
How’s the neck, Tom?
ICT. Shoulders are feeling better. Had one of my best chest workouts in a while. Dips. Was able to get a few sets unassisted. Dumbbell press TRX pushups/plate press superset Shoulder taps Tri pushdowns Tri overhead extensions |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Did chest yesterday, Bob, and found out one of my friendly acquaintances at the gym is a chiropractor. I have an evaluation scheduled in about 90 minutes.
Incline bench x 3 sets 30* inclines x 3 sets Bench press x 3 sets Vertical bench x 4 sets Flyes x 4 sets Precor inclines x 2 sets Hopefully the x-rays will show nothing structurally wrong and just some easy fix. Crossing my toes. ;) |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Got started on legs today. On about the third or fourth warmup set, felt some pain in the groin. Uh oh. Nothing new protruding, so we’re all good there. Backed off and did light weight, but a lot of time under tension.
Squats Front squats TRX hamstring curls Cossack squats Calf raises Then 35-40 min of shoulder rehab. They seem to be responding to it. Next week I switch up to a new set of exercises. First one is a Cuban press. That’s gonna suck. I have limited front rotation right now with the arm out to my side. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hope the groin is just a tweak, Bob, and good to hear your shoulders seem to be responding.
Hit the gym after the chiro yesterday. Moderate weights with a full exaggerated range of motion. Did presses for delts, skipped any trap work. Then some curl variations for biceps. Skipped triceps as well. Pretty stiff this morning (phrasing) but pain isn't too bad. Why do we do this again? :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Glad to hear you’re doing better. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Thanks Bob. Best nights sleep in a while last night, and better today. Hopefully the chiro has e back to my 10 day ago self soon.
Scheduled off day, tomorrow I lift before seeing him. That should be interesting. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
High rep and stretch day, separated back from chest again until this thing tames. Decreased rest every set, pretty intense despite relatively light weights.
T-bar rows x 6 sets Barbell rows x 5 sets Wide pulldowns x 5 sets Cable rows x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Same typa chest day, just trying to not negate the progress with the chiro (who I visited after the gym).
Vertical bench x 6 sets Incline bench x 4 sets Decline bench 4 sets Flyes x 4 sets Precor inclines x 2 sets Giant set: Precor incline drop set/flyes Dead hangs Off tomorrow. Thank you. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Decent workout for me, with my trainer. Got in early to start phase 2 of the shoulder rehab.
Behind the neck Cuban press, weighted bar (those hurt like a mofo, rotating the arms down) x2 External rotation release, 2 min hold. X2 Rumble press x3 Dumbbell T Sweep x2 Dumbbell Cuban press x2 Overhead ring sweeps x2 Was supposed to do three rounds of 10 for all but the release hold, but didn’t get all three in before my back day workout. Only got the three rounds of rumbles in because my trainer was helping me get that setup, plus borrowing his bands. Onto back day, and a bit of arms. Trying to incorporate more arm stuff now the shoulders are feeling better. Assisted chin ups Low cable rows Shrugs Farmers carry Seated ez bar curls/hammer curls superset. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
It's impressive to do the rehab workout and a great back workout too. Kudos, Brother, keep 'er going. :ze :tu
The neck is improving a little each day. Only bummer is that the stiffness and pain is worst at night. Makes sleeping a little less satisfying then usual. :r No chiro until Friday, I'm busy tomorrow and our work schedules conflict Thursday. I'll just stretch and try not to f up any of the progress we've made. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
How’s the neck doing today, Tom?
Made it thru three full rounds of the shoulder work. Feeling better each time although those Cuban presses are still a *****. Then onto chest. Dips (all four sets with body weight) :tu Incline dumbbell press x4 Low cable flyes x3 TRX push-ups/plate press supersets x2 Good pump today. Went to change shirts and noticed veins popping in my upper chest. First time seeing that. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good workout, Bob! :ze
Neck is a little better today, seems to be a little better every day, which is all I can hope for. 2 weeks in and it feels at least 50% better. Even after a shoulder/arm workout today. I see the chiro again tomorrow between legs (phrasing) and work. Military press x 7 sets Barbell curls x 6 sets Skullcrushers x 5 sets Super basic, and avoiding traps/rear delts at least until next week. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Had plans to hit shoulder rehab, then legs. Made it through the shoulder workout, barely. I guess it’s legs tomorrow.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hope the shoulder is improving, Bob.
Friday was legs. Kept it to presses and hamstring curls as I didn't want to squat or to extensions until my neck stops cramping. Leg press x 10 sets Hammie curls x 6 sets Back yesterday, short rest and high reps T-bar rows x 5 sets Barbell rows x 4 sets Wide pulldowns x 4 sets Cable rows x 4 sets ICS today. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good leg day today. Haven’t squated a lot lately due to a lower abdominal pain. Don’t think it’s a hernia, but not taking any chances. It’s been feeling better, so I went moderate weight, but also volume.
Squats x3 warmup sets, x5 working sets Front squats x4 RDL’s x4 Hamstring curls x6 Calf raises x3 |
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