Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice work Tom! :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

A pull kinda day.

Wide grip pulldowns
Narrow grip rows
Hi iso rows
Dumbbell rows
Ez bar curls
Hammer curls

Tried Project 1 pre workout from 1stPhorm. Damn it had me jacked. Was running on maybe 5 hours sleep. Woke me right up. Would’ve done more but my neck started bothering me. I really like their stuff, just wish it wasn’t so expensive.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Link for that pre-workout please, Bob? Good work, my the way!

Back and traps today. Low strength again, did volume with pre-fatigue on back.

Cable pulldowns x 6 sets
Cable rows x 4 sets
Barbell rows x 6 sets
T-bar rows x 4 sets
Barbell shrugs x 7 sets
Rear delt flyes x 3 sets
High pulls x 2 sets
Dead hangs x 2

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Here you go Tom. https://1stphorm.com/products/pre-workouts/project-1

Their stuff ain’t cheap, but I really like it. They have some killer protein flavors, like ice cream sandwich and chocolate mint. I’ve used all three of their preworkout sand had good results from each.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thank you Bob! :tu

Shoulders, arms and abs on tap for me today.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Felt a little tug on in the lower abs on my first set of Olympic bar curls, so I went light weight/ high volume for bis, then heavy on delts. Only did presses since I went heavy, and did traps and rear delts yesterday. Skipped abs (because of that tug, I'll try them tomorrow).

Olympic bar curls x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
One armed curls x 2 sets

Military press x 7 sets

Dead hangs x 3

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Accessory leg movements and cardio

Hack squats x 4 sets
Hammie curls x 4 sets
Quad extensions x 4 sets

PreCor bike Intervals 4x1: 90 minutes, 25.1 miles, 806 calories

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Leg day for me.

Dumbbell box step ups, using the high box.
Dumbbell hamstring curls
Barbell squats
Hip abductors
Hip adductors

First time doing squats with the barbell in over three months. Felt good. Went lite to get back into the groove and make sure it didn’t mess with my neck. All the other stuff I’ve been doing has helped with flexibility, as that the lowest I’ve gotten into a squat.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Sounds like a good day. Bob! :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

ICW. Better strength than last time so a little (or more) heavier.

Bench press x 4 sets
30* inclines x 3 sets
Incline x 3 sets
Flyes x 4 sets
Precor vertical bench x 4 sets
Dips x 3 sets
Decline bench x 2 sets
Dead hangs x 2

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Lotta pushing today.

Dips
Arnold press
Incline dumbbell press
Upright rows
Single arm tri pushdowns
Single arm tri extensions

Still learning to temper my frustration with how slowly my neck is healing and how it’s affecting my lifting.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You definitely have that stick-to-it-iveness you need to lift your lifetime, Bob. I hope it keeps improving for you.

My neck has been extra stiff the past few days, probably a combination of the weather and the intensity of my recent workouts. Still kinda sucks though.

Oh well, back day tomorrow. Time to start focusing...or sleeping. :sleep: :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Short rest / high volume day.

Barbell rows x 10 sets
T-bar rows x 5 sets
Cable rows x 4 sets
Pulldowns x 4 sets (2 close grip, 2 super wide grip)
Rear delt flyes x 3 sets
Dead hangs x 2

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Shoulders and arms

Seated military press x 9 sets
Barbell shrugs x 7 sets
Rear delt fyles (again, lol) x 4 sets

Preacher curls x 6 sets
Cambered bar curls x 4 sets

Skullcrushers x 4 sets
Pushdowns x 3 sets

37 sets. I'm a moron. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Damn Tom!

Back day for me.

Wide grip pulldowns
Med grip seated rows
High single arm cable rows
ISO high rows
Shrugs
Facepulls
Low back extensions
A bit of cardio on the treadmill.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good work, Bob. :tu I am hoping you did not do 37 sets. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nope. 3-4 sets per exercise.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hit the gym early to do some arms.

Single arm tri pushdowns
Single arm overhead extensions
Skull crushers
Spider curls
Cross body hammer curls
Ez bar curls
Cardio

Tom, what’s the reason for doing that many sets of one exercise vs the regular 3x12 sets? Just curious.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

At this point you can see I stick to pretty basic lifts. Strength gains are a thing of the past at my age, it's more about retaining all the strength and muscle I have. I don't plan out much of my workout, I kind of go with the flow and see how my body is responding that day, and if it's not, I change the intensity somehow...shorter rest, higher reps, increased sets, varied order....whatever seems to give me the best workout that day.

Maybe I'm just really getting healthy again after my 19 weeks down in 2018, maybe that's why my sets increased lately?

I know I didn't really answer the question. :r I'm going kind of with Arnold's old "instinctive training principles"? Yeah, I'll go with that. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I can understand it. Thanks for the explanation. I figure I’ll hit that point soon too. I wish I’d started this at 19 and not 49.