Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice, Leo! :ze

Are the Romanian deadlifts anything like a Sumo DL?

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Double day, as I need to take my truck in again tomorrow.

Squats x 5 sets
Bench press x 5 sets
Stiff legged deadlifts x 5 sets
Close grip inclines x 5 sets
Quad extensions x 5 sets
Skullcrushers x 3 sets
Pushdowns x 2 sets
Dips x 2 sets

I earned another day off. :lr

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Not really. I'd say its in between a traditional and stiff-legged. More isolation of hamstrings and glutes.

Upper body attack today. AHAP.
Bench press
Incline Bench
Bent-over barbell rows
Neutral grip pull ups
face pulls
banded pushdowns
Finished with some rope hammer curls

Post workout meal: 4 eggs, turkey sausage, veggies, milk :noon

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Dang Leo, I had 4 eggs with pepper jack and bacon too, but I didn't earn mine today like you did...nice lift. :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good back workout today. Hit cables and pulls hard and heavy, then after prefatiguing I hit the T-bars heavy heavy. Great lift.

Wide pulldowns x 5 sets
High pulls x 5 sets
Cable rows x 4 sets
T-bar rows x 4 sets & 1 drop set
Pull ups x 2 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice Tom! :ze

Rumor is gyms here will open after 7/4. No idea on what restrictions, cause I’m sure there’ll be some.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Wish it was sooner for you, Bob.

Still no word on my regular gym opening, but if there are major restrictions, I'll keep lifting where I am at until they ease them.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Legs and chest and tris, oh my. Apologies to Dorothy.

Leg press (heavy) x 6 sets
Incline bench (volume) x 6 sets
Squats (volume) x 4 sets
Bench press (heavy) x 4 sets
Close grips x 3 sets
Skullcrushers x 3 sets
Dips x 1 set
Dead hangs

New garage door being installed tomorrow, so I think nothing but cardio and core this weekend. Heal up! :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I know I got a good back workjout when my chest is totally pumped after the lift.:r

T-bar rows x 6 sets
Wide pulldowns x 5 sets
T-bar rows x 1 set
High pulls x 4 sets
T-bar/Wide pulldowns/High pulls/T-bar x 1 superset

Ground sirloin. tomatoes and avocado for post workout meal.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Dude. Working on that back shield huh?

I’m still recovering from the weekend shenanigans. Back at it tomorrow... I hope.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leo, at my age, I'm just trying to retain as much muscle and strength as I can. Gittin' old ain't for sissies! :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICT

Bench press x 6 sets
Inclines x 6 sets
Military press x 4 sets
Close grips x 4 sets
Skullcrushers x 4 sets
Dead hangs

Wheels and bis tomorrow

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Man I’m slackin.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

C'mon, Bob, quit slackin' and get crackin'! :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back in the gym today. Humid as hell this morning. Walked away trailing buckets of sweat.
Deadlifts 2 warm-up sets then 5 x 5 AHAP
DB forward/reverse lunges
Back extensions
Toes to bar
farmer's walk with trap bar (forward/reverse)
calf raises

Post workout: eggs, chorizo, potatoes, English muffin, ice cold water

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Those are some seriously punishing leg exercises, Leo. Good on ya!

I'm heading in for wheels in a few.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg press x 8 sets
Walking lunges x 4 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets
Hammie curls x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back Thursday. Pre-fatigued with some supersets, then dropped the rest between each successive sets of rows.

Wide pulldowns/High pulls x 4 supersets
High pulls/Wide pulldowns x 3 supersets
Barbell rows x 7 sets
Cable rows x 5 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICF....Low sets 'cause I went a lil heavy. :ze :r

Incline bench x 4 sets
Bench press x 4 sets
Declines x 4 sets
Close grip x 4 sets
Skullcrushers x 4 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Missed posting leg day Saturday. Actually just did buttloads of squats (phrasing) and hamstring curls to close.

Today. Back day. Heavy day. Good day.

T-bar rows x 8 sets
Cable rows x 4 sets
High pulls x 4 sets
Pulldowns x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICT and tris. Volume day.

Incline bench x 8 sets
Vertical bench x 6 sets
Close grip x 4 sets
Skullcrushers x 4 sets
Tri extensions x 4 sets
Dead hangs

Wheels and stuff manana. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Guess I'll chime in. Even though the gyms are open I'm still working out from home for a while. Limited to a set of adjustable dumbbells, and bench and a pull up bar.

FitNotes Workout - Tuesday 16th June 2020

** Pull Up **
- 8 reps
- 6 reps
- 5 reps
- 5 reps

** Paused Dumbbell Row **
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 8 reps

** Dumbbell Upright Row **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

** Heavy Dumbbell Rear Delt Raise **
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps

Finished with 2 rounds of a seated incline hammer curl standing dumbbell curl superset.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nicely done Billy Ray. :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Looking good, Billy Ray. :D

Wheels and shoulders

Front squats x 6 sets
Leg press x 6 sets
Stiff legged deadlifts x 6 sets
Military press x 6 sets
Barbell shrugs x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Military press 2 warm up sets then 5 x 6 AHAP
Weighted pull-ups 4 x 6
Decline push up with 2 sec pause at bottom 4 x 12
DB skull crushers
Pull aparts
DB lateral raises

Post workout: 4 egg omelet with portobello mushrooms, onions, peppers, garbanzo beans. Iced coffee

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff, Leo. :ze

Heading in for back (and bis?) shortly.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Lotsa cable stuff for back today, needed a break from the super heavy rows after Monday.

Wide pulldowns/High pulls x 4 supersets
High pulls/Wide pulldowns x 2 supersets
Cable rows x 5 sets
Olympic bar rows x 4 sets
High pulls x 2 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Rumors swirling that my regular gym will not reopen when the gyms are allowed to in Illinois. But there have been rumors about it closing many times over the last 20+ years, so I am hoping for the best.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Fingers crossed. Still no word on when ours will open.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hope it's soon for you, Bob.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Thanks. Unfortunately I think my gym may be a casualty of covid too. Wait and see.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Fed judge ruled today that gyms here can open on the 25th. I guess we shall see.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

It’s been a tough time for gyms. Wishing you guys the best.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Xsport released a presser saying they are decontaminating (from what?) and will open soon. Hoping mine is still in their mix

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

5:45pm appt with my trainer this Thursday. Gym opens noon that day. So pumped.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Great news, Bob, congrats! :ze :wo

Schedule got jazzed up today, send a text to my buddy seeing if I can forgo the Sunday moratorium one time.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Awesome! :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Got to have a Sunday Leg Day. Like church for this guy, no blaspheme.

Front squats x 8 sets
Leg press x 6 sets
Hammie curls x 5 sets
Hack squats x 5 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day, another solid lift.

Cable row/High pulls x 5 supersets
V-bar pulldowns x 5 sets
Wide pulldowns/High pulls x 2 supersets
T-bar rows x 9 sets

T-bars started as a volume thing, but I felt stronger each progressive set (crazy at the end of the workout), so ended up being volume AND heavy.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg and core day.
Back squat 2 warm-up sets and then 5 x 6-7
Good mornings
DB Reverse lunges
hanging knees to elbows
Various heavy carries 4 x 50ft

I may need a wheelbarrow to get around tomorrow.
Post workout: 4 eggs, assorted veg and some habanero salsa (because apparently I didn't punish myself enough this morning). :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Great day, Leo! Hope you have someone to push that wheelbarrow. :r

Heading in for chest and arms shortly.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Incline bench x 6 sets
Bench press x 4 sets
Dips x 5 sets
Close grips x 4 sets
Skullcrushers x 4 sets
Tri extensions x 3 sets
Olympic bar curls x 5 sets
Dumbbell curls x 3 sets
Dead hangs

Post workout: 1/2 lb. ground sirloin with two slices of habanero cheese and almond butter.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice work, Tom. :ze

Did another 3+ mile power walk. Two more days.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

You gotta be getting pumped, Bob! :tu :wo

Illinois gyms will be restricted to 50% capacity Friday if mine actually reopens. I am sure their capacity is LOTS more than generally train at my time, so might be able to get away with getting in some workouts there as well as my "new" gym.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hey Tom, 50% capacity means 50% chance of finding an open bench! :r

Happy training, fellas. Stay strong.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Word! :ze

Leo, how's your training this week?

I am off to hit legs shortly.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Training has been phenomenal, tbh. I'm re-visiting some old training notebooks. Going old school with the iron AND the music. Feeling good! :banger

Bench press 2 warm-up sets then 5 x 5-6, followed by a drop set minus 20lbs for max reps.
Neutral grip weighted pull-ups / band pull-aparts 5 supersets
Weighted dips / lateral raises 5 supersets
Finished with EZ bar curls 21's x 2 sets

Post workout: leftover chicken tikka masala and ice cold water

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Great stuff, Leo. :tu

Weighted pullups are a beetch, Man, need to start adding some to them and dips again going forward. The dip set up at my current (Covid) gym is pretty wide though, feels like my sternum wants to split after a while...so I may have to wait for weight 'til I get back in my old gym.

Leg day, volume.

Walking lunges x 4 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets
Reverse hammie curls x 4 sets
Quad extensions x 4 sets
Leg press x 6 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back workout.

T-bar rows x 7 sets
Wide pulldowns x 4 sets
Close grip pulldowns x 2 sets
High pulls x 2 sets
High pulls/Close grip pulldowns x 2 supersets
V-bar pullups x 2 sets
Ring pullups x 1 set

Leanest I've been since I got out of the police academy. I am calling it "Covid lean".

https://i.imgur.com/U5g4t4o.jpg

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Holy shite, Tom! Looking great.

So late last night, the governor here got her appeal passed by a panel of three judges to keep gyms closed. Whaa-whaa. <sad face>