Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Incline bench x 7 sets
Hammer Strength Inclines x 4 sets
Vertical bench x 4 sets
Flyes x 4 sets
Preacher curls x 4 sets
Hammer curls x 3 sets
Skullcrushers x 4 sets
Tricep pushdowns x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

One arm rows x4
Lat pullover /hammer curl superset x3
L raises x3
Skull crushers x3

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Getting back in the groove, Bob! :tu

Legs and delts on deck.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Yea, starting off slow so not as to kill myself.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Wise man, Bob, wise man. :tu

Front squats x 6 sets
Stiff legged dead lifts x 6 sets
Hack squats x 4 sets
Quad extensions x 4 sets

Seated military x 5 sets
Barbell shrugs x 5 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Barbell rows x 6 sets
Rear delt flyes x 5 sets
One arm rows x 5 sets
Cable rows x 4 sets
Preacher curls x 4 sets*
Cambered bar curls x 5 sets*

* = last set drop set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Incline bench x 6 sets
Flyes x 5 sets (1 drop set)
Declines x 5 sets (1 drop, set)
HammerStrength inclines x 2 sets
Crossovers x 3 sets
Declines/Crossovers x 2 supersets
Skullcrushers x 5 sets
French curls x 4 sets (1 drop set)

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICM here too.

Flat bench x4
Incline bench x4
30° incline x4
Fly/close grip press x3
Cross body curls x3
21’s x3

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

First workout is going to be a killer; no avoiding that one. Advil.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good to see you're back in the gym, Bob. Ease back into it. Good luck!

Squat day today. Back squats 2 warm up sets then 5 x 8. I used a hip circle band to really activate the glutes and work on my technique. I'm starting a new program next week, so this week will be focusing on technique and cleaning up my diet.
Train hard and stay strong, fellas!

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff Guys! :bx

Heading in for legs and delts shortly. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Volume day for back, second to last workout before my first 3-4 day break of the year.

Wide pulldowns/Close grip cable rows x 5 supersets
High pulls/Barbell rows x 4 supersets
Barbell rows x 2 sets (1 drop set)
Barbell rows/Cable rows x 1 superset (1 drop set)

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good last workout until Monday or Tuesday.

Leg press x 5 sets
Hammie curls x 5 sets
Bench press x 5 sets
Military press x 5 sets
Barbell curls x 5 sets
Skullcrushers x 5 sets
Flyes x 5 sets
Rear delt flyes x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Taking one more day off today. I usually get five or six breaks of 4-5 days from the gym every April-October, but this is my first since last October. We shall see how it benefitted or didn't benefit me tomorrow. ;)

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

"Eased" back into it with a heavy day, though saved most of the rowing for Friday.

Super wide pulldowns x 7 sets
Cable rows x 5 sets
High pulls x 5 sets
Olympic bar rows x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Juist did breasts today, I'll try and hit arms with legs tomorrow if I have any gas left after wheels.

Incline bench x 6 sets
Decline bench x 4 sets
Vertical bench x 4 sets (last set drop set)
Flyes x 4 sets (last set drop set)

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Home stretch of the build, so little time to hit the gym. Once I get home I’ll be back at it.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

We'll keep 'em warm for you, Bob. Light at the end of the tunnel.

Leg day on deck, quads don't fail me now. :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Squats x 8 sets
Leg press x 6 sets
Reverse hammie curls x 4 sets
Hack squats x 4 sets
Quad extensions x 4 sets

No gas for arms. :(

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Crushed back. Heavy.

T-bar rows x 8 sets
Super wide pulldowns x 6 sets
Cable rows x 4 sets
High pulls x 4 sets
Olympic bar rows x 4 sets
Dead hangs between sets

Grip strength was almost nil by the time I finished.