Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Not quite pumping iron, unless you count the tree trunks that are my legs.

3.5mi, 49:38 walking. Getting my pace back.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Slowly but surely, Bob. :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Baby steps, and don’t call me Shirley. :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I would never call you Shirley, Nancy.




:noon ;s :gary

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICT
Icarian press
Incline dumbbell press
Seated flyes
Rear delt flyes
Dumbbell Side raises

Tried some overhead presses with the shoulder machine. Neck wasn’t taking it. Called it a day.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hope the neck gets progressively more agreeable, Bob.

Heavy back day

T-bar rows x 6 sets
Cable rows x 5 sets & 1 drop set
High pulls x 4 sets & 2 drop sets
Pullups x 2 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

As ZZ Top said, “got legs, and knows how to use them”.

Leg press
Quad extensions
Hamstrung curls
Hip adductors
Calf raises

And a bunch of cardio. Gonna be sore tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Sore? :)

Off yesterday, heading in for back/chest superset day shortly.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Surprisingly no. I felt a little this morning, I’m otherwise fine.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good news, Bob.

I'm still trashed 4 hours post workout. :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back and arms today.

Seated rows
Last pulldowns
High iso rows
Hammer curls
Ez bar curls
Tri pushdowns
Tri overhead extensions
30 mins cardio

Chest and shoulders tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Chest and shoulders

Icarian press
30° incline press
45° incline press
Seated chest flyes
Low cable flyes
Upright rows
Side lateral raises

Might go for another couple mile walk since it’s nice and sunny out.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good couple days, Bob! :tu

I'm heading in for back/chest superset day, assuming the gym isn't packed. If it is, I will call an audible.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Cardio day. 4.7 miles in 1:08 and change. Started feeling the lack of glycogen around the 2/3 mark. The protein drink when I got home was a welcome treat.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Kickin' butt, Bob! :tu

Yesterday was legs and shoulders. Today is a welcome day off.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg day!

Leg press, regular
Leg press, hamstring focused
Quad extensions
Hamstring curls
Hip adductors
Calf raises

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice day, Bob! :ze

Well deserved day off for me, my glutes are sore. :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

So many thoughts. :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

No butt hurts here. Back and arms

Wide grip pulldowns
Narrow reverse grip pulldowns
Seated rows
Straight arm lat pulldowns
Hammer curls
Ez bar curls
A couple sets of tri pushdowns

Neck was starting to bother me on tris, so called it a day and did a bit of cardio.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

You're rocking it, Bob. :banger

Day off today after a hard leg day yesterday (with some arms thrown in). Back at it (literally and literally) tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Trying to get back into form. Still focusing on lighter weight and good form. Did a bit more volume yesterday.

Enjoy the day off. Sounds like you earned it.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICW

Flat dumbbell press
Incline dumbbell press
Overhead dumbbell press
Seated flyes
Rear delt flyes
Kettle bell press

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day here, Bob.

Olympic bar rows x 5
T-bar rows x 4 (1 drop set)
Cable rows 5 sets (1 drop set)
Pullups 4 sets
Rear delt flyes 4 sets (1 drop set)

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Same routine yesterday.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg day yesterday. I don't wanna talk about it. :lr

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Why do so many have poor form with curling? Is it that when doing it correct, the amount of weight is much lower and it hurts ones vanity? Do they not know what right form looks like? Does it blast the arms too much?

I was at the gym the other day noticed so many bad form. None with bulging biceps either; go figure.

Old school way of learning to curl was curling with your back against the wall. This will force good form. From there it's elbows against the wall... Once you good on that, just do the same, but not against the wall...

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Ego. They wanna say they can lift X amount. See it all the time.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Mostly that and/or doing curls with strict form are just too hard and pump the arms too much.

Unless you are curling a straight bar with at least a plate on each side, don't worry about ego. If you can curl 135+ (I cannot), probably don't have an ego at that point.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Getting into lifting at age 49, I learned to set my ego aside (somewhat, lol). I see so many guys with bad form it makes me cringe.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Using one of these will cut years out of trying to build arms. 3 months of at least once week and you're arms will be very noticeably larger.

Not sure why these are not as popular as they were in the 80's. Maybe too effective?

https://www.amazon.com/Dumbbells-Bar.../dp/B086L2FBLR

https://m.media-amazon.com/images/I/...AC_SL1200_.jpg

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

A little cheating occasionally at the end isn't always a bad thing. I used to have some pretty bulging biceps. So did Arnold, and he encouraged a little cheating once in a while on biceps too. ;)

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Very few are as motivated as Arnold in the gym...

It's okay for the last one or two reps, but not out of the gate. I am pretty sure Arnold used this device back the day some too.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Arnold definitely used the Arm Blaster. He did recommend cheating at the end on barbell curls. I actually do them pretty strict, but every once in a while add more weight than I should and cheat out the last few.

https://i.imgur.com/q2TgVkG.jpg

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Supersetted back and chest for volume, just two different exercises for a total of 14 supersets. Good workout for being off 6 days for Shack.

Wide pulldowns / Incline bench x 7 supersets
T-bar rows / Dumbbell bench x 7 supersets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I did rope curls from the machine yesterday and they were brutal. We have done those in a long time. Keep the arms close together, they pump the arms like crazy.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Bringing back the sexy. :D

Started up at a new gym today. Had a free session with one of the trainers. A lot of talk about goals, etc. His face lit up when I said I loved leg day. So we worked on some squats so he could check my form. Offered some tips that should help as I get back into it. Same for deadlifts and bench press. Might see if I can squeeze in the cost of a training session once a week.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good to hear you're hitting it hard at a new place, Bob.

I'm still in the gym 5-6 days a week. Strength and size isn't what it was 10 years ago, but the intensity sure is.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

My trainer is moving the Cape full time in a month. I'll have to look for a new trainer now...

Thinking of switching gyms. My current gym has turned into the high school athlete after school hang out. Don't they have their own gym?

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

First real day back. Started light I guess, to get back in the groove. Light weights, focusing on form and reconnecting the mind/muscle connection. Used the gym’s 30 min whole body circuit machines. Idk how you’re supposed to get thru all of them in 30 minutes. I did 5-6 focusing on upper body and that took me 45-50 minutes.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I have a small tear on my right bicep and have been substituting bicep exercises with more abs since I cannot work the biceps too hard.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Been years since I've had a biceps tear Moses but I can remember training around them in the past as well. Luckily they always seemed to heal relatively quickly for me, and I never tore it away at the attachment.

Bob, you're smart to ramp up slowly, but you know the drill. Good lifting going forward. :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Wednesday is the new leg day? Every squat rack was occupied, and all but two leg press machines.

Leg press
Hamstring curls
Front dumbbell squats
Calf raises

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I don't run into usage problems. I go to a personal trainer for an hour twice a week. A bit expensive at $50 an hour, but well worth not having to fight for equipment.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Done some sonic therapy treatments, along with chiro. It's been getting better, but only 70% of my other arm. I think I tore from walking my dog. The chiropractor says he has a patient the had a total tear from starting a lawn mower... Doesn't take much.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

It's crazy, I have done some crazy weights on back and biceps, but the tears for me usually came from lighter movements. Maybe they were just "ready to go"?

I wish you a fast recovery on yours, Moses.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Where did all the work out ban-fam go?

Speedy recovery to you Moses!

I’ve been focusing on lifting these past few weeks/month as the knee heals. Tried to hit the mats Thursday, knee buckled on my switch kick and down she went :r lucky no pain just a lot of embarrassment :na

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Howdy Greg!

I still train at least 5 days a week, but it got dead in here for a while, so I figured no one wanted to hear about my leg presses any more. :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I still read the thread.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Then I will inform you that I am taking the day off. :D