Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

So total of 40? :D

Ok, tell me what EMOM is, Bob. I'm old. :r

Jon who owns the gym I'm using is going to bring in a stim machine for me to borrow, says it will help my bicep tear heal faster. Worth a shot. :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

lol, didn’t see the double post. I planned on doing 30 minutes, but was ready to puke if I went any more.

Emom is every minute on the minute. Do a series of exercises, a certain number of reps. If you get done before the minute is over, that’s rest time before the next.

I did the following:
Jumping jacks, 30 reps
Pushups, 15
Squats, 20
Russian twists, 30
Mountain climbers, 40

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Very creative, Bob! :tu

ICT on the docket. Loading the caffeine now.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Rock it hard,Tom. (Phrasing?) :r :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Rocked it, Bob. :bx :r

Incline bench x 6 sets
Close grip bench x 3 sets
Vertical bench x 3 sets
Dips x 5 sets
Skullcrushers x 4 sets
Pushdowns x 2 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg day. Only person in the gym today.

Leg press x 10 sets
Hammie curls x 5 sets
Quad extensions x 5 sets
Lunges x 5 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day. Went heavier on everything. Maybe my best workout since starting at this gym.

Barbell rows x 6 sets
T-bar rows x 5 sets
High pulls x 4 sets
Dumbbell rows x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICF:

Bench press x 6 sets
Incline press x 6 sets
Close grips x 4 sets
Skullcrushers x 4 sets

Legs:

Front squat x 4 sets
Squats x 4 sets
Leg press x 4 sets
Hammie curls x 4 sets
Stiff-legged deadlifts x 4 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Strong back day after a day off, adapting to the new equipment and getting stronger on some things.

Barbell rows x 5 sets
Wide pulldowns x 5 sets
T-bar rows x 4 sets
High pulls x 4 sets
Pullups (rings) x 2 sets
Dead hangs (rings) x 2 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Incline bench x 4 sets
Bench press x 5 sets
Vertical bench x 4 sets
Close grip inclines x 4 sets
Skullcrushers x 4 sets
Pushdowns x 3 sets
Dead hangs x 2

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice work Tom :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Thanks Bob...hope you're getting some alternative workouts in.

Did straight volume for legs today.

Leg press x 12 sets
Hamstring curls x 6 sets
Hack squats x 4 sets
Quad extensions x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I’m trying. Doing more stretching than anything. My squats are getting deeper. :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Oooh I’m gonna love this thread. I own a small gym (currently closed).
This morning was all legs and core:
1) Front squats 5 x 8

2a) DB walking lunges 4 x 20
2b) Russian twists 4 x 40

3a) BB hip thrusts 3 x 12
3b) Cossack squats 3 x 20

4) single leg calf raises 2 x 20 per side

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Where you at, Snook? Welcome to the thread. :)

Bob, that's a plus. :tu

Back day today. Bicep hasn't tweaked for a week, maybe throw some in at the end.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Meant to ask ya Tom, how’s the neck been?

Snook, glad to have you on board!

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Bob, the neck has steadily improved since my chiro closed his shop. :r Seriously....I think the continued lifting and the constant manipulation was keeping me stagnant. Now my neck feels as good as it did before I injured it. His wife left me a message yesterday saying they're opening back up and can see me tomorrow. Nope. If it ain't broken (anymore)…. :lr

Back today....went heavy on everything except the bb rows where I pushed for reps. Feeling stronger every workout, and I know the "strange" equipment is a plus.

T-bar rows x 6 sets
Barbell rows x 6 sets
Cable rows x 4 sets
High pulls/Wide pulldowns x 2 supersets
Wide pulldowns/High pulls x 2 supersets
High pulls/Cable rows x 1 superset

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Kettlebells and body weight today.
Turkish get-ups x 10 per side
Handstand holds 6 x :30
KB single-arm clean and press 4 x 8 per side
KB swings 1 x 50

Post workout meal: venison sausage, eggs and veggies

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Short workout today, heavy though. Legs tomorrow, saved some gas for that.

Incline bench x 3 sets
30* inclines x 2 sets
Bench press x 4 sets
Vertical bench x 4 sets
Skullcrushers x 3 sets
Close grips x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Went for a run/walk today. 3+ miles combined.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice to get outdoors, Bob? :tu

Leg day today....after all the volume Wednesday, probably rock a hard and heavy (albeit shorter) workout.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Yea, but concerning I’m struggling to do more than 1.5-2 miles. I know my cardio is down, but it shouldn’t be that bad.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Lots of potential factors, Bob. Hopefully we get trough this soon and we're back on track.

Front squats x 6 sets
Squats x 4 sets
Stiff legged deadlifts x 6 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

oof. My legs are sore just reading this.
I took a rest day. Tomorrow I may get some jump rope cardio in and hit legs on Monday.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Tear it up. :ze

I am off today, back in for back manana.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Keep killing it guys. Bit of cardio for me. 5+ mile walk, 13:50 min pace..

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice. Walking is underrated. Does so much good for the cardio system. Especially early in the morning after chugging a glass of water.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back/Traps day yesterday.

Barbell rows x 5 sets
Shrugs x 4 sets
T-bar rows x 3 sets
High pulls x 4 sets
Wide pulldowns x 3 sets
Dead hangs

ICT on tap.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Two power walks yesterday. 4.6 miles, and another later after dinner. 2.5 miles, with 1 mile of it running. I miss the gym.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Glad you're still able to do something, Bob, but I totally get how you feel. Hopefully sooner than later.

At the risk of pouring figurative lemon juice in your paper cut, got a good lift today, went heavy on the bench and military.

Bench press x 6 sets
Dips x 7 sets
Seated military press x 5 sets
Close grip x 5 sets
Skullcrushers x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

No worries Tom. Glad to see you’re able to go to your friends gym.

Another walk/run today. Didn’t map it all but around 4 miles. Might as well use this time to cut some body fat.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg Day:

Squats x 6 sets
Leg press x 6 sets
Stiff legged deadlifts x 6 sets
Hammie curls x 4 sets
Quad extensions x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good day to train.
BB military press 4 x 8
Weighted chin-ups 10-8-6-4
Offset shifting push-ups 4 x 20
Farmer's walk 4 x 40m
Face pulls 3 x 15

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff, Leo. :ze :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day....serious volume and little rest.

T-bar rows x 8 sets
Wide pulldowns x 6 sets
Cable rows x 4 sets
High pulls x 5 sets
Wide pulldowns/High pulls x 1 superset
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Tom, what type of grip do you use for your dead hang? I need to do more of those.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Gorilla. :r;s

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

:lr

At my usual gym I basically have the option for an overhand grip or a neutral grip, Leo. Nice thing about my new (lockdown) gym is they have rings hanging from the ceiling, so I am able to get an awesome stretch using those.

Going to flip flop and do legs today and chest tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hey Tom look at me:su
Laundry basket lifts x 8 sets
Clothes folding x 6 sets
Vacuuming x 4 sets

Yep "F"ing nailed it:banger

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg Day:

Front squats x 6 sets
Squats x 4 sets
Leg press x 6 sets
Reverse hammie curls x 4 sets
Hack squats x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Deadlifts
Sled Drags
Pull-ups
Plyo push ups
Band pull-aparts

Post workout: veggie omelet

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICS:

Incline bench x 6 sets
Bench press x 5 sets
Vertical bench x 4 sets
Dips x 4 sets
Skullcrushers x 3 sets
Pushdowns x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

:ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Thanks, Bob. I'm getting so bored with the equipment available (and frustrated by equipment that is not)….I just have to remind myself how lucky I am to have a place at all.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Glorious day off yesterday.... I needed one.

Back day today....heading in shortly.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Bench press
Incline DB press
Landmine rows
Pull-ups
Skull crushers
Face pulls
Dead hangs (those were for you, Tom. Great finisher) :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leo, please tell me about the Landmine Rows, always looking for something new. Glad you liked the dead hangs.

Back day, I mixed it up, some volume, some heavy.

Barbell rows x 7 sets (volume)
T-bar rows x 6 sets (heavy)
Cable rows x 4 sets (heavy)
High pulls x 4 sets (volume)
High pulls/Wide pulldowns x 2 supersets
Wide pulldowns x 2 sets (heavy)

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Wheels:

Squats x 6 sets
Leg press x 8 sets
Hammie curls x 6 sets
Walking lunges x 3 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

https://i.postimg.cc/26q56z1H/488-B1...BE37-F3-D7.jpg
Works well with a landmine attachment that slips into a plate on the floor. From there, the barbell becomes a versatile piece of equipment. I had a friend weld me a T-bar attachment with various grips. A poor man’s t-bar.