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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICF
Incline bench x 7 sets Flyes x 5 sets (1 drop set) HammerStrength inclines x 5 sets (1 drop set) Close grip vertical bench x 5 sets (1 drop set) Skullcrushers x 5 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Super wide pulldowns x 7 sets
Incline bench x 7 sets Cable rows x 5 sets Military press x 5 sets High pulls x 4 sets High pulls/Cable rows x 1 superset Dips x 4 sets Dips/Cable rows x 1 superset |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
C'mon Bob, Huy, geRRy, Joey, Moses, somebody get in here with me. :lr
Seated military press x 6 sets Rear delt flyes x 5 sets Preacher curls x 5 sets Barbell curls x 5 sets Skullcrushers x 4 sets Triceps push downs x 4 sets Wheels tomorrow. :ze |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Gonna be a while. Back to KC for me, for and extended stay. I’ll try to get in some something at the apartment fitness center.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
How long in KC this time, Bob?
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hey guys. It's been a while but I've still been active in the gym.
Yesterday I did some deadlifts and attached some bands to the barbell. Holy shite that was an incredible workout. My entire posterior chain is sore today. This morning: Military press using neutral grip on a swiss bar 5 x 8 DB incline press with 5-sec negatives 4 x 10 Face pulls 4 x 15 Dead hangs 4 x :30 Finished with this little superset: 1a) chin-ups with 5 second lowering phase 8-6-4-2 1b) EZ bar bicep curls 4-6-8-10 Bob if you need a workout program for your apartment gym just let me know. I can whip something together for you. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good to "see" you Leo, and that you're still kickin' butt in the gym. :ze
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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
Wednesday:
Leg press x 12 sets Stiff legged deadlifts x 6 sets Hack squats x 6 sets Quad extensions x 6 sets Today: T-bar rows x 5 sets Bench press x 5 sets Olympic bar rows x 5 sets Incline bench x 5 sets Wide pulldowns x 4 sets Dips/High pulls x 4 supersets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Last two:
Quad extension/Hammie curls x 10 supersets Leg press x 10 sets Hack squats/Stiff legged deadlifts x 5 supersets Barbell curls x 5 sets Preacher curls x 5 sets Military press x 6 sets Rear delt flyes x 4 sets French press x 5 sets Skullcrushers x 5 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Monday Funday
Barbell rows x 5 sets Incline bench x 5 sets Cable rows x 5 sets Decline bench x 5 sets Dumbbell rows x 5 sets Vertical flye/press x 5 sets Last 3 exercises included a drop set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Nothing like doing the Prowler with 200+ lbs and wearing the friggin' mask.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Quote:
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Seated military press x 6 sets
Preacher curls x 5 sets* Rear delt flyes x 4 sets Cambered bar curls x 5 sets* Skullcrushers x 5 sets* Tricep pushdowns x 4 sets * = last set drop set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Tweaked something in my "good" shoulder yesterday, didn't become apparent until late night. Glad today is leg day if for only that reason. See how it feels tomorrow and see if I need to take a day.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Squats were not my friend today. Cranked the shoulder even more trying to adjust the bar. Powered through the set and workout anyway, then went to the store for Aleve, kinetic tape and balm. I swear it feels 75% better after a few hours.
Squats x 6 sets Hack squats x 6 sets Leg press x 8 sets Hammie curls x 6 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
I think I worked chest with back the last 3 cycles. Between wanting to hit back a little harder and making sure I didn't re-tweak my shoulder, trained back alone today.
T-bar rows x 8 sets Super wide pulldowns x 8 sets High pulls/Olympic bar rows x 4 supersets Cable rows/High pulls/Olympic bar rows x 1 giant set Cable rows x 2 drop sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hello gym rats. This is on tap for today:
Back Squats / Sprints supersets Farmer's walk / sprints supersets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Nice, used to have some crazy leg combos when I was young. :tu :r
ICF.....Legs and guns tomorrow Bench press x 6 sets 30* inclines x 5 sets Declines x 5 sets *1 drop set Dumbbell flye/press x 8 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Front squats x 8 sets
Stiff legged deadlifts x 6 sets Leg press x 6 sets Skullcrushers x 5 sets Preacher curls x 5 sets Tricep extensions x 5 sets Barbell curls x 5 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Heavy back
Barbell rows x 7 sets T-bar rows x 6 sets* Rear delt flyes x 5 sets* Cable rows x 4 sets* Preacher curls x 7 sets* Dumbbell curls x 5 sets* * = last set drop set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Volume day for breasts, super high reps and super short rest.
Incline bench x 8 sets Decline bench x 5 sets Flyes x 5 sets Dumbbell bench x 5 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Yesterday:
Walking lunges x 5 sets Stiff legged deadlifts x 5 sets Hack squats x 5 sets Quad extensions x 5 sets Reverse hamstring curls x 5 sets Leg press x 5 sets Today: Seated military x 6 sets Rear delt flyes x 4 sets Cambered bar curls x 5 sets Skullcrushers x 5 sets Preacher curls x 5 sets French press x 5 sets Dumbbell curls x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Crazy day, heavy and fast.
T-bar rows/Bench press x 5 supersets Olympic bar rows/Incline bench x 5 supersets Superwide pulldowns/Vertical bench x 5 supersets Wanted to do a couple cable row/dips supersets, but I was soaked, gassed, and my shoulder was singing. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Seated military press x 7 sets
Skullcrushers x 6 sets Rear delt flyes x 5 sets Barbell curls x 5 sets Preacher curls x 5 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Legs basics:
Squats x 6 sets Front squats x 4 sets Leg press x 6 sets Quad extensions x 4 sets Reverse hammie curls x 6 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back day. Heavy then home.
Barbell rows x 6 sets Supported T-bar rows x 6 sets Cable rows x 5 sets One armed rows x 5 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Leg press x 10 sets
Incline bench x 5 sets Hammie curls x 5 sets Decline bench x 5 sets Quad extensions x 5 sets Vertical bench x 4 sets Flyes x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Military press x 5 sets
Rear delt flyes x 5 sets* Skullcrushers x 5 sets* French press x 4 sets* Preacher curls x 5 sets* Cable curls x 3 sets Dumbbell curls x 3 sets* * = last set drop set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Squats x 8 sets
Front squats x 6 sets Hack squats x 4 sets Hammie curls x 4 sets Quad extensions x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Have rowed pretty heavy the last few back days, so decided to change it up for one. Outrageous day. :ze :tu
Superwide pulldowns/Bench press x 6 supersets High pulls/30* incline press x 5 supersets Barbell rows/Incline bench x 5 supersets Pullups x 2 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Supersetted bis and tris today, barbell curls/skullcrushers, preacher curls/pushdowns, dumbbell curls/french press. Some trap work after that.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back day. Another volume day, back to heavy next time.
Cable rows x 6 sets Wide pulldowns x 6 sets* Barbell rows x 4 sets Barbell rows/High pulls x 2 supersets High pulls x 2 drop sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICT
Incline bench x 6 sets Decline bench x 6 sets* Flyes x 4 sets* Dumbbell bench x 4 sets* Dead hangs * = last set drop set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICT here as well. Kept it simple and short as I get back into the swing.
Dips Flat bench dumbbells Incline bench dumbbells Seated flyes |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff Bob. :tu
Heading in for legs shortly. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
2 days in a row. It’s a miracle! :D
Quick back day. Pulldowns One arm rows Seated rows Lat pulldowns |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
I started circuit training today.
Bench press chin ups shoulder press v-ups side bends squats dead lift Kicked my rear. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Bob and Ray, rockin' the iron! :ze :tu
Front squats x 8 sets Leg press x 6 sets Hack squats x 4 sets Quad extensions x 4 sets Stiff legged deadlifts x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
T-bar rows x 6 sets (heavy)
Bench press x 6 sets (heavy) Wide pulldowns/Wide incline bench x 6 supersets High pulls/Military press x 4 supersets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Haven't missed a workout, just haven't posted.
Saturday: Legs and shoulders Sunday: Arms Today: Barbell rows (heavy) x 6 sets Cable rows (heavy) x 6 sets Rear delt flyes x 5 sets (1 drop set) That was is for today, heavy enough that I didn't need anymore. ICT tomorrow. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Incline bench x 5 sets
30* inclines x 4 sets Declines x 4 sets Dumbbell press/flye x 4 sets (1 drop set) Hammer Strength inclines x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Leg press x 12 sets
Stiff legged deadlifts x 6 sets Walking lunges x 4 sets Hack squats x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Wide pulldowns/Bench press x 5 supersets
Dumbbell rows/30* inclines x 5 supersets Cable rows/Weighted dips x 3 supersets Dips x 1 set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICS, with a bit of biceps
Icarian press Hammer strength incline press Seated flyes Low cable flyes Ez bar curls Hammer curls |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff Bob. :ze
Squats x 8 sets Leg curls x 8 sets Barbell curls x 6 sets Skullcrushers x 6 sets Preacher curls x 4 sets French press x 4 sets Well deserved off day today. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Cable/volume day for back. Lots of heavy barbell and T-bar rowing lately so gave the back a change up for a day. I'll go back to some heavy rows Friday when I superset back with chest again.
High pulls x 4 sets Superwide pulldowns x 4 sets High pulls x 1 heavy set Superwide pulldowns x 1 heavy set Cable rows x 3 sets Cable rows(heavy)/Wide pulldowns x 1 superset Cable rows/Wide pulldowns/High pulls x 1 giant set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Prowler with 150 on it. Mask adds an additional 50. New sneakers make a difference.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Sounds fun, Moses. :D
ICT Incline bench x 6 sets Dumbbell bench/flyes x 5 sets Decline bench x 5 sets Hammer Strength inclines x 4 sets (last 2 drop sets) Wheels manana |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Sumo squats x 8 sets
Military press x 7 sets Rear delt flyes x 5 sets Preacher curls x 5 sets Skullcrushers x 5 sets French press x 4 sets Dumbbell curls x 4 sets Earned tomorrow's stuffing and mashed taters. ;) |
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