Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Military press x 5 sets
Cambered bar curls x 4 set
Straight bar curls x 3 sets
Preacher curls x 3 sets
French press x 4 sets
Skullcrushers x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Quick upper day.

Ohp press 4x
Plate loaded iso press 3x
Pull ups 4x
Machine lat pull downs 3x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

:ze :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

ICS. Worked out with my trainer, with him slinging iron too. Albeit a lot heavier. Lol

Bench x4
Dips x3
Incline fly/press x3
Low cable flys x3
Side delts x3
Front delts x3

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good work, Bob! :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Monday's are definitely ICM. Place was packed. My rotation had me doing back and arms.

Assisted pull-ups
Dumbbell rows
Wide grip seated rows
Wide grip lat pulldowns
Shrugs
Ez bar curls
Tri pushdowns

My hands look like I have tic-tacs under my palms, just below the fingers.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yes, Bob . I had chest. :lr
Lots of pressing from 4 different angles. Then some flyes and stretching. That'll do it.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job, Tom!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I know! I'm awesome, Bob! :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Rowed my arse off yesterday. Hit the V-grips for Tbars and a fairly wide neutral grip row. Olympic bar rows and heavy cable rows too. Finished off with some wide pull downs.

Today was wheels and shoulders:
Leg press x 6 sets
Leg curls x 4 sets
Seated military press x 5 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
Skullcrushers x 4 sets
Cable extensions x 3 sets
Dead Hangs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Chest and shoulders

Flat bench
Dips
incline flys/press
Low cable flys
Front delt raises
Rear delt flys
Ez bar upright rows
2 mile run

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice day, Bob. :tu

Today was mostly an ab day, I threw in some heavy bis since I hadn't hit them since the weekend.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Some wheels, some cardio.

Squats
Straight leg dead lifts
Farmers carry
Battle ropes
Medicine ball slams
Bike sprints

Gotta work on stretching my quads out. Knee started to hurt last set of squats. That's why we didn't work the legs too much.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice routine, Bob, looks challenging! :tu

ICS


Wide inclines x 5 sets
*30 inclines x 4 sets
Vertical bench x 4 sets
Decline bench x 2 sets
Flyes x 4 sets
Dips x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job Tom!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

My trainer had me doing some "farmers carry" with a 45 plate in each hand last Friday. First time she had me do those...

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Great for building forearm/grip strength.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I get it more for stability leg strength and maybe traps if you lift you arms up a touch. My forearms did not feel it all, then again my laptop bag is heavy...

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I want a farmer's daughter to carry me off to the barn. :D

Shoulders and tris today, going to hit bis with the wheels manana.

Military press x 6 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
French press x 5 sets
Skullcrushers x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Definitely ICM, so I went bad a$$, back and arms. :D

Close grip rows
Assisted pull-ups
High machine rows
Shrugs
7-7-7 EZ bar curls
7-7-7 EZ bar skull crushers
Hammer curls
Tri pushdowns