Re: Pumping Iron with Adiftpanda and Icehog3 II
 

It just sounds like a lot, but I'm not doing heavy weights. Not by this groups standards :ze;)

I don't know why I'm sore as heck right now. The only difference in my routing is I've been adding isopure-zero after my workouts now. Maybe my body actually has something more to feed my muscles now?

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

I like the Iso-Pure if I can't get some solid food right away, Greg. :tu

Really strong and focused on breasts today....hit the chest from a number of angles on presses, and finished off with heavy flyes, body weight dips and vertical presses. Wish they were all that good.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Gassed today.

Half hour on the elliptical

Wide cable pull downs
Reverse close grip pull downs
Bent over rows
Seated cable rows
Single arm dumbbell rows

Seated overhead tricep
Rope pull downs
One arm cable
One arm cable reverse grip
Cable neutral grip
Cable push downs

Happy Thanksgiving everyone!

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Nice, Greg! Happy Thanksgiving to all the Ironmen!

I decided when I was still awake at 3:30 AM that I would take the holiday off, and hit back Friday with a belly full of stuffing and mashed taters. :r

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Really strong today on back, just tried to do 4 sets per exercise and keep it to maximum effort and move along to the next while I still felt strong. Couldn't get a station for pulldowns, but hit T-bars, barbell rows, rear delt flyes and cable rows. Finished with some stretching and dead hangs, whole thing took less than 40 minutes and my back was rocked. Wish they could all be like today.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Legs and shoulders today, another pretty solid day.

Leg press, hammy curls, seated military press, rear delt flyes (again) and barbell shrugs. Topped off with a healthy dose of abs.

Maybe arms tomorrow or maybe off tomorrow. Depends how my date goes tonight. ;)

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Legs and cardio today

Barbell squats
Dumbbell lunges
Hamstring exercise ball curls
Dumbbell straight leg lifts
Calf raises
3x hiit cardio routine
15 mins on the stair climber

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Nice going, Bob, seems you're really back in the swing of things! :tu

Date went really well, so I'll throw in arms with chest tomorrow. ;)

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

For sure. Seeing good results after only a couple weeks.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good Monday Breast Day.

Heavier weights on bench, incline, flyes, vertical presses, flyes, declines, dips. Sets were low on everything after bench (3 sets per exercise), that was all I needed.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Lazy day today, gym was pretty full. 40min on the elliptical.

Barbell and chains
Dumbbell flat
dumbbell flys
High cable flys
Incline cable bench

Squats
deads.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Been so busy and haven’t posted. Haven’t skipped any days, got some in on Thangoving too.

Had solid press day. Hit some good numbers on my bench.

Ohp bb press 4x5
Flat db press 4x6-8
Seated cable flies - presses 4x10
Plate loaded shoulder presses 5x8-12

Hit some quick tris

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good to see you back, Huy. Good workouts for you and Greg both.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good work Huy, I'm glad I brought some resistance bands with me on vacation. Might be a slow and low week for me, did that last night; I like that burn.

Chiropractor for me and picking up garbage that I bought on cyber monday tonight. Maybe I can sneak in a bit of a workout somewhere in between.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Get adjusted, then to the gym to **** it all back up again, Greg? :D You go, My Friend!

Felt strong but knew I wouldn't have much gas today, so I went super heavy on barbell rows, then "pretty" heavy on the rest....supinated grip T-bar rows, cable rows and neutral grip pulldowns. Only 16 sets total.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

My hams are on fire. Hit them pretty hard yesterday.

Low bar squats 5x3
Platz leg press 5x12+
Seated leg extensions 5+12
Db walking lunges 3x20

Back day.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Crush that back, Huy! :ze :tu

Leg day today, crushed them hammies as well. Light front squats for a change of pace, did more damage to my shoulders than to my quads though. :r

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Lmao come on rook. I guess it’s your 2nd shoulder this week.

I could barely stand up, my hams are so sore.

Bent over bb rows (haven’t done these in a while) - pull ups
Seated wide grip row - rear delt cable flies
Medium grip pull down - seated cable row

Hit bis since I have 15 min to spare. Seated db curls, reverse grip bb curls

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Back/bis/abs today. Since I actually read the trainers instructions, and didn't need to do as many reps as I thought, I increased the weight a bit.

Assisted pull-ups. (Getting closer to not needing any assist)
Close reverse grip lat pull downs
Dumbbell rows
seated rows
Hammer curls
Narrow grip barbell curls
Regular and side planks

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Awesome! Glad to hear you’re almost there!

For compound lifts ie squats, bench and deads, I keep it no more than 5 reps.
Isolation lifts I’ll go rather higher 8+

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

You're all tearing it up! Kudos!!

In for a shoulder/arm workout shortly.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Something different today, seated military presses. 135 pounds. Got 22 the first few sets, and got over 200 reps total. Added some rear delt flyes and some skullcrushers, and I was done for the day. I'll use my "day off" tomorrow to hit bis and abs.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Very nice! Yeah, that’s how I feel like how leg day. I’ll spend 80-90% of the time at the rack.

Speaking of that... tomorrows another leg day.

Press today, felt so so. I almost couldn’t get my last rep up lol.

Pause reps (2-3 secs) flat bench @225 4x5
Standing single arm Arnold 4x6-8
Seated cable flies - bb upright row 5x8-12
Seated plate loaded incline press - plate front raise 5xx8-12

Hit some incline skull crushers, over head ez bar extensions

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Solid day, focused more on quads.

Platz front squats (not pause but took it really slow) 5x6
Single leg press 5x8-10
Seated extensions - lying leg curls 6x8-12

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Huy, you doing that 90 day leg thing?

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Chest day with the trainer.

Bench press
Decline press
Incline press
Seated cable flies
Standing variation on skull crushers
Wide refers grip tri extensions

Amazing how switching to weights again increases the appetite. :D

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

No... this week just happens that legs fell twice in a week. Next week, looks like back will be twice

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Mmmm appetite... had Korean ayce bbq

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Leg day today. The squat rack was being used, so decided to hit the leg press machine first. Wasn't part of the routine, but figured it wouldn't hurt to add it.

Leg presses
Squats
Dumbbell lunges
Hamstring curls
Straight leg dumbbell lifts
Calf extensions

In less than a month, I've put on 6-7 lbs. I'm guessing mostly muscle and some water weight. Really upped my water intake, trying to drink at least a gallon of water a day. Pants still fit the same, but upper body has gotten bigger. Still a ways to go. Never really had chest muscles. Now I've got some, plus arms/back are looking better.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Bob, how much are you taking in daily? Is your goal, to put on muscle mass?
Putting on 6lb of muscle within a short period of time is possible but rather unlikely unless it’s water and FATs.

Either way, Im excited for you! Keep up the good work.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

I haven't been tracking my caloric intake. Although I try to be very conscious of the macros, especially carbs, to keep my blood sugar under control.

I want to put on some muscle mass, but want to stay around my current weight (192).

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Sounds like you're doing great, Bob!

Supersetted chest and back Saturday.

Incline bench - Bent over rows
Vertical bench - T-bar rows
Flyes - Cable rows
Dips - Pulldowns

Legs today.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Yup, I don’t track like I use to. I’m more of a intuitive eater.

Just don’t squat everyday.

Back day -

Bb pendlay rows 6x4-6
Chest supported rows 4x6 w/ds
V grip pull downs 6x8-12
Plated loaded single arm pull down 3x8-12
Incline db pull overs 2x10

Hit some bis for fun

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Me too ever since I dropped all the weight kicking diabetes. My routine is just that. I usually have about the same thing every day for breakfast and lunch, varyng it from time to time. Dinner is where I like to mix thing up.

Gonna make pooping difficult. :r

Back, bi's and abs day.
Assisted pull ups
Wide grip lat pull downs
Reverse close grip cable pull downs
One arm dumbbell rows
Seated close grip rows
Hammer curls
Narrow grip barbell curls
Regular and side planks.

Saw slight increases on reps/weights since last week

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Nice jobs, Boys! :tu

Crushed legs yesterday, played another hockey game last night, and went back at chest for a volume day today....tore that sh!t up. :ze

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Press day BUT hit front squats to warm up the body.

3-5 second platz front squats @185 3x5

Incline bb press 4x5
Incline db flies 4x8-10
Seated cable presses 6x8-12
Ohp 3x8

Hit some db skull crushers and reverse grip extensions

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

But did you tear that sh!t up? -(P

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Volume day for back...

T-bar rows at @ 225 - 100 total reps
Barbell rows at @ 205 - 100 total reps
Barbell rows 235, 255
Wide pulldowns @ 200 - 60 reps
Pullups to failure

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Always brotha. Hit pause push for 205 4x6 incline

Compound lifts today. May not get a chance to train till next Monday, visiting family in Nocal.

KB box step ups 5x8 @40kg
Squats 4x5 @80%
Deads 5x4 @315 (just working on double overs)
Box jumps 5x8

Finished with 200 pull ups in 20 min

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

If I did 200 pullups at this point my shoulder would remain at the gym. :lr

Nice workout, Brother! :tu

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Nice work, as well sir. Love that volume.

No lift, no gift.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Been forgetting to log after vacation. I’ve just been in a haze the past few days.

Monday just a quick 30 on the elliptical

Flat bench barbell slow and low
Dumbbell flys
Dumbbell incline at two different angles
Dumbbell flys
Cable lower press
Hulk Hogan’s high cable flys

Dead’s
Squat and complexes

Tuesday gym was packed and forgot my sweats. Working out in jeans is weird.

No elliptical
Wide grip pull downs
Close grip reverse pull down
Wide grip row
Close grip row
T bar row
Dumbbell row

Laying French press with close grip bench ez bar
Kickbacks
Rope pull downs
Overhead rope extensions
Single arm cable extension palm down, neutral, reverse
Push downs

Chiro today, cook dinner and catch up on some sleep.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Get to da squat rack!

Nice going, Greg, hope you're feeling good. Was it a purple haze? ;s

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Worked out with the trainer last night. I like these days as he has me doing different exercises than what he put in the online plan. I guess that's changing too, now that I've done each a couple of times. :tu

Bench Press
standing barbell overhead press
incline flies
wide grip dips (chin down to work the chest)
cable tri lateral pulls (best I can describe it. cable machine, eye level, rope handle, elbows eye level, pull the caribiner towards your face, pulling from the elbows)
weighted bench dips (feet up on 2nd bench)
band tri extensions

The bench dips were funny. Started off with feet on ground, too easy. Switched to feet up on 2nd bench. Still a bit easy. So he puts a 25lb plate on my lap. Ok, better. Going for the last one in that set, my upper ab muscle completely cramps up. Oh **** that hurt.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Me and a couple other guys are trying to get our Sheriff to do some updates to our gym.....we don't even have a squat rack for cryin' out loud. A few machines that nobody likes, treadmills that have seen better days, and a small assortment of free weights. It's hard getting blood from a turnip though lol

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Honolulu haze, does that count ;)


Sounds like our school gym. 2 treadmills, one is stuck in the incline position, both are falling apart. All the dumbbell rubber coatings are ripped or torn off. Barbells, every time I grab one, I need to make sure that the bolts are tightened down.

They recently just purchased the change/adjustable weight things and they are adding some body weight stuff to the ceiling.

In all fairness, no one takes care of the equipment. I try to set an example by cleaning and arranging the wights, but the next day it's a mess :gary

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

My station had an excellent gym, all funded with drug seizure money so no taxpayers who toured it could b!tch, Ray.

Sounds like that trainer is taking good care of you, Bob. :tu

Off today....legs and shoulders tomorrow.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

We're checking around to see where we might be able to scrounge some funds. Our union rep is also checking to see if the union will come off some money....the deputies are fop and corrections are afscme, so hitting up both lol. We don't need a ton of stuff and we take care of what we have, so maybe we'll get something going.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

We ate lots of ice cream today.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good luck, Ray!

Good deal, Huy!

I had lots of fresh shellfish last night along with a couple espresso martinis. Hopefully that fuels the leg day coming up shortly.