Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

It was Tom. Didn't push the deadies cause of it, but went heavier on the others.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff, Bob! :tu

Finished up upper body (sans traps) today so I can focus on legs and abs tomorrow. Shorter workout for shoulders and arms after hitting chest and back yesterday.

Military press x 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets
Tri extensions x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Cardio and legs yesterday.

49 minutes hard cardio (phrasing)
Leg press x 6 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day on two days rest. Volume day by necessity. Chest manana.

Cable rows/One armed rows x 3 supersets
Barbell rows/T-bar rows x 3 supersets
Barbell rows x 1 set
T-bar rows x 2 sets
Wide pulldowns/Rear delt flyes x 2 supersets
Neutral grip pulldowns/High pulls x 2 supersets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Wheels day!

Squats
Bulgarian split squats
Hamstring curls
TRX hamstring curls
Calf raises

My trainer had me do a finisher on the calf raises. After doing 4 sets @ 230, dropped down to 90. Do as many as I could for a full minute. Got 25 in. Oh the lactic acid burn!

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff Bob! :tu :ze

Chest yesterday:

30* inclines x 4 sets
Declines x 4 sets
Vertical bench x 4 sets
Flyes x 4 sets
Precor inclines x 3 sets
Dips x 3 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Shoulders and arms yesterday, short on shoulders because of doing chest yesterday.

Seated military press x 5 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
Skullcrushers x 4 sets
French press x 3 sets
Dead hangs

Heading in for legs and cardio now

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

OK, long story short...back into working out regularly. Kids getting ready to leave for college next year, and finding way more time to myself. Thanks gents for the incentives and push. Most of you guys I remember...and are beasts in the gym.

I'll be following this thread for motivation!

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Paul! So great to "See" you!! Hope all is well, and congrats on getting back into working out! Please let us know how your training is going, I could always use some extra motivation as well!

Legs and cardio yesterday. Blasted out 10 sets of heavy leg press and then went 45 minutes of hills on the bike.

Back/Chest day today if I can muster the energy to superset when I get there. :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Peaks in :)

Chest - flat bench pause 4x

Single db flat 3x
Incline bb wide grip 4x (speed)
Incline hammer - fly machine 3x

Db skulls
Wide grip extensions

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Huy’s back! :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Huy lifted for me today, as I f'ed up and got all the way to the gym without my locker key. First time I've dome that in over 15 years back at this gym.

Oh well, an extra (read:single, lol) day off. Guess I'll definitely be doing the back/chest superset routine tomorrow. :ze :bx

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Slacker ^

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Finally a good chest/shoulder day. Didn’t push it too hard as to aggravate things, but did push it where I could.

Dips
Pushups
Incline dumbbell press
Rear delt flyes
TRX round the worlds
TRX scapulas pulls

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good workout, Bob. :tu

Huy works out once in 2020 and calls me the slacker. :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Kiss my ass, you know I’d rather be vegan than miss a day.

From having 2 kids and jusr trying to have time to relax, posting on a board is the last thing on my mind.

Legs today!

Squats. Haven’t gone over 315 in a while. Felt nice.
Leg press 5x
Lying leg curls 5x
Donkey calf raises lol 7x

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Don't be sore, Huy, you know I love you! :D

Tore it up today with the "extra" days rest.

T-bar rows/Incline bench x 4 supersets
Barbell rows/Vertical bench x 4 supersets
Wide pulldowns/Declines x 4 supersets
Rear delt flyes/Flyes x 3 supersets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Quick cardio (40 minutes) and 7 sets of squats to finish off the fast and slow twitch. Shoulders and arms tomorrow, and probably just cardio again Saturday.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Quick back day. Had to cut it short bc I had to take a dump

Wide grip pull down - reverse grip pull down 4x
Dead’s 4x
Single arm hi row machine
Seated v grip row

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day for me as well.

Deadlifts
Reverse grip pulldowns
Dumbbell rows
ISO high rows
Shrugs

Again with sets of 3 for deadies , but lots of sets with minimal rest. The last set of was a killer.