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Re: Pumping Iron with Adiftpanda and Icehog3 II
Did the whole kit and caboodle so I could take tomorrow off.
Leg press Leg curls Military press Rear delt flyes Cambered bar curls Barbell curls Skullcrushers Cable pushdowns Preacher curls |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Atta boy!
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Gym was nice and dead yesterday evening.
90 min on the elliptical Arnold’s Dumbbell flue Dumbbell raises Bent over rear delts Dumbbell preacher Dumbbell curls Hammers Dumbbell reverse And about 100 body weight squats, I think I’m just destinied to have no back side. |
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Get you some butt, Greg! :noon |
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IBD
Squats @70% 5x5-6 Bb box step ups 3x8 Flat pause bb press 4x3 Plate loaded press 3x8-10 w/drop set Cable incline flies 4x10 Seated overhead db extensions, flat bar push downs to finish off tris |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Another 90 min on the elliptical, my feet hurt.
Dumbbell bench Incline bench Incline close grip bench Flat bench with chains Close grip bench with chains Flat flys Sumos Dead’s Leg press Calf press |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Making due with what the hotel has in their fitness center. Since i couldn't go heavier, did as many reps as I could till failure.
Dumbbell bench press dumbbell incline press seated cable flys overhead dumbbell press upright rows lateral raises skull crushers tricep extensions Not liking this feeling in my knee today. Hopefully leg day doesn't do more damage. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Someone rub Greg's feet, Bob's knee, and Huy's placenta.
Chest day fell on a Monday, but the gym was fairly empty. Did 2 angles of inclines, flats, dips and flyes. Medium weight and lots of reps. Back on deck. ze |
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Back day, pre-fatigued with heavy cable rows from 200 up to 280, barbell rows moderate to 265, light T-bar rows at 210, pulldowns (wide) at 200 for reps, and some dead hangs for a stretch. I'll hit the bb rows and T-bar rows heavy next workout.
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Way to kill it Tom!
Arm/abs day at the hotel fitness center. Forget all the new exercises I did, but my arms were jelly after the fact. Did do my first superset, alternating between a rope handle bicep curl and tri extensions. Kinda hard to figure out what weight I'm using as the plates in the cable machine aren't marked. Guessing the smaller plates are 5lb, then the larger 10lbers on the bottom. |
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Just some compound lifts.
Deadlifts 5x3 @80% and then 2x5@60% BB ohp 5x3 @80% Pull ups - 30 min Single arm db row 4x8-12 Hit some incline curls and preacher machine |
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Good man, Bob, keeping it up (phrasing) out of town. :tu
Good liftin' Huy. Supposed to be leg day, but a tough skate last night and another short bench game coming up tonight, I'm going to skip wheels this round and head in for shoulders and arms. |
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I might have to skip legs too. The left knee seems to be getting worse. Can't climb steps. Google says it can be a number of things. i'll give it a rest and see if that helps.
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Tweaked my lower back a tad between the back workout and hockey, but I think I can power right through it today and tonight. |
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Heal quickly, Gents!
50min on the elliptical, really gassed last night. legs were trembling the last few minutes. Wide grip pull downs Cable rows Rope extensions. Felt bad for dogging it in the gym, did about 10+ sprints/waddles on the court and some side steps. Went home and just curled up on the floor with a pillow. Marie came home and wondered WTF was wrong with me :r Hopefully I have some fuel in the tank today. I think it was the bar of chocolate that I ate yesterday that killed my energy. Our law group, for work, sent us a 10# bar of guittard chocolate :dr I couldn't pass up a chunk or two. That's why I'm chunky :r |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Life's too short not to have a chunk of chocolate, Greg. ;)
Decent strength but not much endurance after hockey last night. Hit military presses, cambered bar curls and skullcrushers and got outta Dodge. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
50 min? You’re slacking.
Front squats 4x5 @80% Deficit BB stiff leg deads 3x10 Seated leg extension 4x12 Incline bb press 4x5@80% Seated cable presses 3x10-12 Dips 4x10+ |
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BB Pendlay rows 5x5-6
Wide grip pull downs 4x8-12 Pull ups - assault bike - 5 rounds (8-12 pull ups - 45 sec on the assaults bike) Some db curls to finish off |
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Off day. Going to :al and :xxx tonight.
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90 someodd minutes on the elliptical. Broke pace for a bathroom break so lost my time count. Overhead press Ahnolds flys front raises bent over rear delts Standing curls hammers reverse grip ez bar |
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Yeah, almost like an elliptical, but you’re seated and peddling like a bike. It’s pretty brutal.
45 seconds of 80% speed followed by pull ups, was no joke. I prefer hiit over liss. Less time, more efficient (for me) |
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Leg day! Made the best of the limited equipment in the hotel gym.
Goblet squats, 4x15 Dumbbell split squats, 4x12-15 Dumbbell straight leg dead lifts, 4x15 Hamstring curls, 4x15 Was supposed to do dumbbell step ups, but my knee still ain't 100%. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Incorporate dynamic stretches prior to training legs, Bob.
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Thanks Huy. I'll incorporate them next time.
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Update your Photobucket accounts please. ;) :lr
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Ehhh nothing impressive to see.
The no gift shirt, Tom. |
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Better than nekid Dic pics, Huy. :lr
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Reverse psychology to get Huy to post nekid Dic pics failed miserably.
Chest day, went heavy for reps dropping to 4-5 on the top sets. Just 3 angles of pressing today and lots of dips. Not a great pump, but hopefully did some serious positive teardown. At least that's how I'm rationalizing it. :r |
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If you think it’s good then it is good :tu:r
Quick lap on the treadmill Squats Weighted squat jumps Cos grove complexes Overhead farmers carry Calf raises Lunges Bench lunge/squat thingy one leg on the bench thing Kettle bell swings. Legs felt good but almost slide down the stairs leaving the gym :r Better stretch tonight or i know I’m going to cramp up. :su |
Re: Pumping Iron with Adiftpanda and Icehog3 II
That one leg thing is called Bulgarian split squat. I throw that in once or twice a week.
Squats @ 60% 5x6 Pause squats @ 50% 3x6 for 5 seconds each rep Assault bike for 5 min Flat bench 3x12 Seated Arnold presses 4x6 Finished off with some quick tris |
Re: Pumping Iron with Adiftpanda and Icehog3 II
I've changed up my life quite a bit in the last year. I have cut carbs and sugar out of my diet, and I pretty much just work with my body weight.
I basically do the same exercise daily, but different frequencies: 1000m row (~5 minutes) 1 min flat plank, 1 min side plank each 20 kettlebell swings 20 push-ups 10 pull-ups 5x OR 2000m row (~10 minutes) 1 min flat plank, 1 min side plank each 40 kettlebell swings 40 push-ups 20 pull-ups 3x OR 1000m row planks 20 barbell thrusters 10 pull-ups 5x I've become way more energetic (I know, it's scary), my sprint time is better, and I feel a lot healthier. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Glad to see you around Marc. Good work, whatever works for you but with all your traveling, that must be hard to resist. Bread is life!
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Good stuff Greg, Huy, Marc.
Hershel Walker did almost everything with bodyweight. That's a pretty good testimonial right there. Marc, you'll have to make an exception for some alcohol sugars at the Hog Herf. ;) Now to get some sleep before I head in to work back tomorrow. Have hockey games the next 3 consecutive nights as well, I should be toast by Tuesday. Sh!t, what a great name for a band..... Toast By Tuesday. Call the trademark office. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Well you know~~~alcohol sugars are apparently not recognized by the body as regular sugar! Allegedly! Don't tell me if I'm wrong! I need this excuse to keep drinking!
Surprisingly, it hasn't been hard to cut carbs out of my diet. I don't crave bread or carbs, at all. I also drink less (not really) because my body cannot handle as much alcohol without the carbs (by this I really mean that I get massive hangovers now). I did make one exception, and that was the morning after the first day at the Festival. I had the symptoms described by the US intelligence reports regarding the sonic attacks in Havana, the slight speech impediment, memory loss, seeing colors, massive headaches. I took a taxi to Nacional, and ate 2 Cuban sandwiches with about a liter of coffee - sunglasses on, zero conversations. Some people came up to meet me for the first time, and I was like, "sorry, not right now. Come back later." Not my proudest moment, but a moment nonetheless. |
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I'm pretty low in general on carbs, but do take in some simple sugars (berries, other fruit) early and a little complex carbs mid day if I have hockey, usually whole grains or the like. But I probably take in about 25% or less of the carbs I took in 10 years ago. P.S....you're right about alcohol carbs, Marc. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Want feeling it last night, so I took a day off. Back at it this morning. Since the hotel dumbbells max out at 50lbs, I'm adding reps where I can.
15 mins bike to warm up Dumbbell bench press, 4x10-15 Dumbbell overhead press, 4x11-15 Dumbbell incline row, 4x13-20 Standing cable chest fly, 3x13-15 Close grip single arm row, 3x14-20 Cable lateral raise, 3x11-13 Ate breakfast to refuel, then went back to do another 30 mins on the bike. |
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Bo Jackson also never lifted weights either, according to the documentary that I watched - he only used weights to strengthen his neck! I like where I am now, but man...I have to be careful with alcohol. I'm already Asian, but anything more than 3 drinks, and it is game over for me :hn |
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Guinness is my beer of choice after hockey. If I can get my cheapskate teammates to buy it. :r
Back yesterday. Heavy on bent over rows, moderate weight high reps on T-bars, heavy on one arm rows, volume on cable rows. Grip strength was shot afterwards, couldn't even make 30 seconds on dead hangs. Off today (in the middle of 3 in 3 hockey stretch), I'll head in for arms and some shoulders tomorrow. |
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Cardio day.
5 minute warmup on bike, followed by some dynamic stretching. 3x with a minute rest in between, 30 seconds each burpees, push-ups, mountain climber, leg lifts, jumping jack, Russian twists. 30 mins on bike. |
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Nice work over the weekend guys.
Nothing for me, just Sunday league. Taking tomorrow off bc I want to rather take the family to LEGOland than be in the gym. |
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Heading in to the gym....lower back tweaked and sore. Another short bench last night, 10 guys, and looking like it maybe even be shorter tonight. Oy vey.
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Weight room closed for basketball game tonight, small price to pay for a free gym.
Jogged for about 2 miles around the school. Dang it was dark and scary. |
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You big pussaay
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One last workout before I board the plane home.
Superset, 4x15 ea, cable bicep curls/cable tri extensions Alternating dumbbell curls, 4x15 Dips, 4x to failure Russian twists, 3x to failure Cable crunches, 3x15 Ordered me some BCAA and glutamine, should be delivered tomorrow. |
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