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Re: Pumping Iron with Adiftpanda and Icehog3 II
Years of practice, my forearms and wrist are strong. ;)
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Lots of weight on those wrists for front squats, Greg, probably limits most people more than the rest of the involved body parts.
Tore it up alternating back with chest today. Really strong the whole way through, though I cut the last alternations at 3 sets per body part. T-bar rows - Incline bench Barbell rows - Vertical bench Cable rows - Decline bench I have a game tonight, so I'll take tomorrow off, and hit the gym again Monday. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Huy is the wrist master. Most of the work was done while he was single. ;)
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Hahah true
Olympic lifts are so technical, if you don't practice them often, it's hard to get. I hit legs twice a week and on the 2nd leg day, I do fronts. Back day. Had less than an hour and that included my warm ups for deads Deads 4x5 Chest supported rows 5x5 drop set 4 plates Wide grip pull downs 5x8+ Hit a super set of bis: preacher curls - reverse grip curls |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Nice work, Huy. If Stacy goes out tonight you can get some wrist work in.
Shoulder day, strength was good and endurance was ok. Hit military presses, barbell shrugs and rear delts. Saving it up for tomorrow for legs and maybe some guns. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Good pace on the elliptical for an hour. Some bench, dumbbell flys and some cable flys.
Don't know what's worse, nothing in the tank or having gas :pn |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Good gas is good, bad gas is baaaad. :r
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Good appendage day. Short and heavy on leg presses and curls.
Long and reppy on skullcrushers, barbell curls, cable pushdowns and preacher curls. Games tonight, tomorrow and Friday, so done with legs for the week. :r |
Re: Pumping Iron with Adiftpanda and Icehog3 II
I had gas today, but don't care. My headphones were on, if I can't hear it, it doesn't count.
Bench day Heavy flat bench 4x3 and then drop sets Incline db press 4x6-8 Cable flies - presses Finished up with some tris: Tri set: single arm db extensions - ez bar push downs - reverse ez bar push downs |
Re: Pumping Iron with Adiftpanda and Icehog3 II
A bit on the elliptical for warm up. Did some shoulders and bicep work last night. Sucks that the trainer locked up all weights below 40lbs, said someone had been stealing weights from the gym. Oh well just time to adapt.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Good work, Men. :tu
So when do the light weights get unlocked, Greg? That sucks. Off day for me, hockey last night and again tonight. Back in the gym manana. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Leg day.
Squats - working on low bar for the past 3-4 weeks. It's not easy Squats 4x3 Pause squats 3x5 w/3 secs Single leg presses - seated extensions 4x8-12 |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Low bar?
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Re: Pumping Iron with Adiftpanda and Icehog3 II
It's typically used for pl. You place the bar lower, about 4-5 inches lower than a typical high bar position squat. So bc of the position you're leaning forward more than the standard upright as a normal squat.
Focuses more on hamstring and lower back but still target quads. Also low bar squat allows you to lift heavier (but I haven't been able to lol) I don't think I've seen this technique outside the pl community. Not a pl but I just want to be well rounded and learn different techniques. Mulas for everyone |
Re: Pumping Iron with Adiftpanda and Icehog3 II
I'm round :su
Did some back and tri work last night. Wide grip pull downs Close grip rows Some backs machine French press Close grip bench Rope pulls Single arm tri both palm up and palm down Wasn't paying attention on the pulls downs and somehow hit my lip with the bar. Didn't hurt but all I could think of for the rest of the night was Kevin Hearts bum bump :r:r |
Re: Pumping Iron with Adiftpanda and Icehog3 II
:r Greg! Too funny.
Thanks, Huy, that's what I thought but wasn't 100%. Only had 2 lines at hockey last night. so I decided to take an extra day off today. Back at it manana. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Nice to see you back and training Greg.
Taking tomorrow - Sunday off so I decided to hit a press - pull day. Bb pendlay rows 4x5-6 Seated db military presses (haven't done these in awhile) 4x5 Close grip pull downs 3x10 Incline bb press 3x6-8 Seated rows - standing cable press 4x10-15 Finished up with some arms |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Looks like I need to be off tomorrow and Sunday too, so I am gonna hit chest / back as well. I take inspiration from your day, Huy. ;)
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Tore up the chest/back, kept weight medium and ramped up the intensity and reps.
Bent over rows - Bench press T-bar rows - Incline bench Cable rows - Vertical bench Medium wide pulldowns Probably have to take the weekend off like I said, so back at it Monday. Lift once for me this weekend, Huy. ;) Greg, you out again for a short? |
Re: Pumping Iron with Adiftpanda and Icehog3 II
No way, I'm eating this weekend. No training, just training my belly to expand for tacos
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Re: Pumping Iron with Adiftpanda and Icehog3 II
You son of a son of a sailor. :mad: :r
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Yes Sir. Out for about a week, a few days of no heavy lifting plus a few day of no getting sweat in the eye.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Quote:
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Fast shoulder and arm day.
Seated military press Barbell curls Skullcrushers Military press Hammer curls Cable pushdowns |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Good break for me just got hit with popeye elbow, but the swelling his been going down pretty quickly.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Never heard that condition before, Greg. :r
Glad it's getting a break and maybe some spinach.... ;) |
Re: Pumping Iron with Adiftpanda and Icehog3 II
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Re: Pumping Iron with Adiftpanda and Icehog3 II
*****
Decided to hit legs today, surplus of calories called for leg day Fronts 5x5 and then drop set to almost failure Seated leg extensions 10x10, hit a few sets with. Negatives, lots of time under tension wrk |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Off day after another hockey game last night...Back at it manana.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Solid chest day
Flat bench 5x4-5 Plate loaded vertical presses 4x8-12 +drop sets Db incline flies - bb skull crushers Rope extensions |
Re: Pumping Iron with Adiftpanda and Icehog3 II
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Xoxo
Back day. Very good day. Deads 4x5. Almost like pause deads bc how slow I was pulling Db single row 5x6-8 + drop sets Plate loaded seated row 4x8-12 + drop set Neautral grip pull downs 3x12 Seated db curls Reverse grip bb curls Preacher curl machine |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Another winner, Huy. :tu
Volume day for chest...incredible pump: Bench press Incline bench Dips Machine flyes Vertical bench |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Back day, somewhat heavy but kept the reps high.
T-bar rows V grip 5 sets T-bar rows neutral grip 3 sets Bent over rows 4 sets Cable rows 3 sets Wide grip pulldowns 3 sets Rear delt flyes 4 sets Dead hangs |
Re: Pumping Iron with Adiftpanda and Icehog3 II
That's if? You could have squeezed in at least 3 more exercises
Tried to get it in within an hour Ohp 5x4-6 Standing single Arnold presses 5x5-8 Side delt raise 4x8+ drop sets Cable front raise - side raise Reverse grip push downs - push downs |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Squeezing things in is not in my job description. Though once I am in, I do like to be squeezed. ;)
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Leg day, between hockey games (last night and tonight), so it's gonna be short and heavy.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Another leg day this week.
Pause front squats Front squats Hack squats Lying single curls |
Re: Pumping Iron with Adiftpanda and Icehog3 II
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Finish up tomorrow with shoulders and arms, and then take Sunday off for a wedding celebration. Thai menu.....carbs! :wo |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Good if short shoulder and arm workout.
Seated military press - 135, 165, 175, 185, 195, 165, 145 Cambered bar curls - 115, 125, 135, 145, 125 Skullcrushers 115, 135, 145, 155, 115 Preacher curls 90, 115, 135, 115 Cable pushdowns 135, 145, 155, 125 |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Nice work admiral
I haven't eaten this late in a long time... Damn Dominos commercial, just killed medium pepperoni pizza |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Dominoes for the win! :wo
Went to an Italian wedding belated reception. Ate many, many bad things, drink lots of vino, yet still played hockey last night. ICM today, felt pretty good endurance wise after late night hockey. Weights down a little, but reps and intensity up. Incline bench Vertical bench Decline bench Machine flyes Dips Machine press More dips :r |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Did I mention the Italian wedding?
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Re: Pumping Iron with Adiftpanda and Icehog3 II
I saw the pictures... where was your tie?
Back yesterday, rest today. Deads Seated wide grip row Bent over db row V grip pull downs Had some time so did bis |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Nice, I did back today.
A couple variations of T-bar rows. Barbell rows. Cable rows. Pull ups. I don't do ties. :r |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Wow, that week off killed me. Did 60min on the elliptical and felt good. thought the week off gave me a nice rest thinking I'm going to kill it on the weights. Thought I'd throw up the 95's since I felt good, WRONG:na. Struggled on dumbbell bench flat and incline. Struggled to get the 70's up for flat and 55's on incline. Did some flat and incline flys, not too bad. Finished off with some cable work for lower chest.
Maybe because Monday is my chest day and Tuesday is my shoulder and bi day :confused: I'm starting to think this weight loss is BS, I was a fat guy that could throw up some weights no biggie. I'm fat, I'm strong :su. Now just chubby and need to work even harder to just maintain some sort of strength :gary. Bah, just venting; shouldn't be thinking this way. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
It's tough when you have to keep taking time off for injuries and other factors, Greg, but it's just in your blood, you gotta come back. Be patient and get healthy and you'll throw 'em up like that again. ****, maybe I can get you a tryout with the Bears. :)
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Thanks Tom! I guess it's just getting to me mentally, I know what I am capable of but having the hernia is keeping me back; no big deal I can live with that. It's the knowing what I can do, right now, but having these weak spells is killing me. I could under stand not being able to push up 5lbs, maybe 10lbs after taking rest but 20lbs and still having trouble is what killed me.
I'm averaging 4lbs - 5lbs loss a week, and I'm pretty sure my body is eating up muscle like crazy trying to save itself, so that's probably not helping. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
You will get it all worked out, Greg, it's hard not to get a little frustrated when you can't do what you know you're capable of doing, but it will come.
Leg day coming for me, maybe some shoulders if I have enough gas. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
What do you expect you donkey? A crazy deficit in calories will lose body fat and of course muscle mass.
In time, you'll get it back. How much longer is this liquid diet crap? |
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