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Re: Pumping Iron with Adiftpanda and Icehog3 II
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Off today, so I will do a Christmas morning lift in a few hours. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Tried a new location, now that my keyfob works for any gym in the chain.
Just wasn't feeling it today. Probably not best idea to work my back with my neck still bothering me. Assisted pull ups, 4x7-8 Close grip cable pull downs, 4x10 One arm dumbbell rows, 4x12-15 Close grip rows, 4x10 Dumbbell hammer curls, 4x12-15 |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Hope the neck feels better soon, Bob.
Heading in for ICC now. :ze |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Nothing is open and I feel bloated
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Merry Christmas guys, may we all eat too much and burn ourselves out in the gym :r
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Re: Pumping Iron with Adiftpanda and Icehog3 II
I can’t wait to see how heavy I can lift tomorrow :)
Powered by cake and tamales |
Re: Pumping Iron with Adiftpanda and Icehog3 II
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International Chest Christmas today, went heavy on incline bench, heaviest I've gone in months. Vertical bench for reps, heavy flyes and declines for reps to polish it off. Had a traditional turkey dinner, and loaded up on both the bird and all the carb-rich sides. Gonna try to keep up with Huy tomorrow. ;) |
Re: Pumping Iron with Adiftpanda and Icehog3 II
I need to do some heavy circuit training tomorrow. I really like the circuit...hides the cardio...and I HATE cardio.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Maybe cardio looking for you, Marc Kim. :)
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Re: Pumping Iron with Adiftpanda and Icehog3 II
My body has been itching since around 9am. I get like this when I don't do anything active for a couple days. It'll be pretty interesting later. I'm thinking:
light squat warmup with body-weight dips heavy rack-pulls (my back issues...no deadlifts for me anymore) then 3x of (my Fran): 1000m row 40 thrusters 40 pull-ups |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Tear it up, Marc. :tu
Back today, decided to do the chest supported T-bar rows to see if I can't completely heal my tweaked lower back. Supported T-bar rows 180, 205, 225, 250, 270, 225 Barbell rows 205, 235, 265, 235, 215 Cable rows 220, 240, 260 Pec Dec rear delts 130, 130, 145, 115 Pullups x 3 sets Lower back started to tighten up a little on the cable rows, so cut the rowing off after that. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Well, it happened.
5m jog 5 x 12-8 sets of light squats to warm up, 65, 95, 135, 155, 175 5 x 8-5 sets rack-pulls of 135, 155, 175, 175, 175 (I got very nervous with my back) Circuit 1000m row 20 thruster 20 pull-up 2x...then I felt my groin burn, which happens when I do explosive movements or jump, from time to time...I think one of you said it was a recurring sports hernia? Well, I stretched a lot, took a rest and finished at 60 total thrusters, but ended up doing 100 pull-ups and 60 push-ups to make up for the 40 missing thrusters. I feel pretty tired, so that's a plus. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Dang hell of a work out mk.
30 min in the elliptical 1 min feeble attempt at jump rope between sets Dumb press B.B. incline Seated high cable press Flat bench flys Incline flys High cable flys Close grip presss Laying overhead press Squats The one legged lunge thingy Box steps A few sets of stairs. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Good day of training yesterday. Strength felt nice, my bench felt smooth.
Squats 4x5 Bulgarian split squats KB 3x10 Reverse hack squats 4x8-10 Flat bb bench 5x3 pause reps Dips 4x10+ Heading in for some deadys in a bit Good post Xmas training fellas |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Good work, Men! :tu
Marc, my experience with sports hernias is that the pain (not burning for me, just intense pain) is in the abdominal area and not the groin. That doesn't mean it couldn't be a sports hernia, but possibly just a regular hernia or even just a strain? |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Gave the neck another day off. 40 mins on the treadmill, ~35 of it at a 7mph pace.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Hope that neck heals soon, Bob.
Shoulders and tris today. Heavy military and seated military presses, barbell shrugs, more rear delts, and just cable work today for tris as they were cashed. Wheels manana.....hooray. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Quick training yesterday. Didn’t really have time to warm up. So jumped right into working sets.
Deadys 2x3 @ around 80-90% Deadys 3xamrap Pull ups - didn’t count (10 min) Pull downs 4x6-10 |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Pause squats 4x5 (3 seconds) @ 245
Pause squats 2x3 (3 seconds) @ 275 KB box steps 4x8 Platz hack squats 3x10 DB flat bench 4x8-10 Cable presses 4x10-12 Ez bar skull crushers to finish it off |
Re: Pumping Iron with Adiftpanda and Icehog3 II
I trained my belly today. Lot of Tequila and steak tips. I would say, 75% max load. Will need to foam roll tomorrow 4 sho.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Off day today, tequila and tips sounds pretty good right now.
Going to try a increased frequency program for maybe 6 weeks, if my body recovers the way I hope it will. Read a couple different takes on it; basically train less sets on body parts per workout (assuming you can train with more intensity doing less sets), but training each body part more frequently (2 times a week each, rather than my usual 4 on - 1 off schedule). Gotta keep fresh mentally as well as physically. I had some good success on the DoggCrap training ( http://muscleandbrawn.com/a-concise-...rapp-training/ ) for about 10 weeks before my body finally said "enough". This routine is actually a little more my speed at this point, at least that's what I'm thinking. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Awesome! Yeah change is always good, unless you’re changing to squat every day
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Good day today to start the new program. 12 working sets on chest, full out every set. 7 working sets of bis. Short, sweet and intense. Legs and tris tomorrow. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
90 on the elliptical
Upped my reps today Wide grip pull down Reverse Close grip pull down Seated rows Seated wide grip row Shrugs Landmine twist Ladmine standing push Curls Hammers Reverse curls 10 stairs 20+ min digging in the back yard |
Re: Pumping Iron with Adiftpanda and Icehog3 II
BB Pendlay rows 4x6
Single KB swings 4x10 Pull ups - 300 (took me about 25 min) Killed 5 slices of pizza along with a chit load of cookies/brownies. Back on the grind tomorrow |
Re: Pumping Iron with Adiftpanda and Icehog3 II
I've been hitting the weights fairly regularly for a month now after a long time of being lazy.....just tired of being out of shape and fat. Today I did squats, deadlifts, dumbbell press, and curls after 30 minutes on the treadmill. My first big goal is being able to squat, press, and deadlift my body weight (245). I managed 255 at the deadlift today, so one down. I'm getting close on squats and bench is sadly way off lol.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Leg day straight ahead.
Sounds like you're well on your way, Ray, though pressing 245 lb dumbbells might qualify you for the Olympics or something. :D |
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Keep it up Ray. I've got similar goals.
Chest day with trainer. Barbell press Dumbbell incline press High cable flys Low cable flys Overhead tri extensions Overhead dumbbell tri presses (best I can describe it) 3.25miles on treadmill. |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Lower back tweaked right back up when I tried to go heavy on leg press. Made it a rep day instead. FML.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Hope the back gets better Tom.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Leg day!
Barbell squats Single leg dumbbell lunges Suspension hamstring curls Seated hamstring curls Suspension hip flexors Single leg calf raises |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Back, shoulder and tri day on the new program. Lower back felt fine when I got up, go figure...
Back (11 sets) 5 supersets Barbell rows - T bar rows 225/225, 245/225, 275/205, 205/225, 185/250 Wide pulldowns 180, 200, 220 Cable rows 200, 220, 240 Shoulders (12 sets) Military press 135, 155, 165, 175, 155, 135 Rear delt flyes (pec dec) 130, 160, 130 Barbell shrugs 225, 275, 225 Triceps (5 sets) Skullcrushers 115, 125, 135, 115, 105 |
Re: Pumping Iron with Adiftpanda and Icehog3 II
Nice work to close out 2017.
I closed it out by eating donuts |
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Hope we all reach our fitness goals for 2018. :tu |
Re: Pumping Iron with Adiftpanda and Icehog3 II
You spelled Huy's handle wrong in the title, meatball.
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Re: Pumping Iron with Adiftpanda and Icehog3 II
Deadys 4x5
Pause deadys 3x6 Pull ups 7x20 DB row 4x8-10 Superset some byez |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good stuff, Huy. :tu
Back to chest and bis on 2 days less rest on the new program. Bench press 3 sets 30* incline 2 sets 45* incline 2 sets Decline 3 sets Vertical bench 2 sets Flyes 3 sets Dips 2 sets 17 working sets was more than I went in intending to do (12-14 was the plan), but had a lot of juice today. Olympic bar curls wide grip 3 sets Olympic bar curls regular grip 3 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Skwats 4x4 but did lots and lots of sets prior to my working sets.
Incline BB bench 4x3 seated cable flies - bulgarian split squats 5x8-12 lying skull crushers (DB) Thats all she wrote. Time to eat some pulled pork and mac n cheese |
Re: Pumping Iron with Adriftpanda and Icehog3 II
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Had nothing at the gym today went to lift and the right shoulder said nope. Went to squat and the back said nope. So just did my 90 on the elliptical, ran some stairs and court sprints.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Sometimes you just gotta make due, Greg...good on ya for doing something. :tu
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Got a massage set up for saturday, hopefully they can work out whatever is bugging the shoulder and back.
Till then, probably just going to do cardio and attempt more jump rope since there is no one to laugh at me yet. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Hope the appointment helps, Greg. Have you tried eating extra pig tail? :D
Back day today, on 3 less days rest than usual. Did 17 sets, high reps for volume and intensity. T-bar rows 225-250 4 sets Barbell rows 225-265 4 sets Pulldowns (varied grips) 180-220 4 sets One arm rows 115-160 3 sets Pullups 2 sets Will skip another day off and get legs and shoulders in tomorrow afternoon. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back from the dead! Got back on after a week of eating terribly.
3x 500m row 3 minute planks (1 min each side) 20 pull-ups 40 push-ups 40 squat jumps 41 minutes (ouch...) That's just 60 pull-ups too. I was DYING. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Deadys (worked on double overs) 5x8
Chest supported rows 4x8 w/drop set Single DB snatches 3x3 Seated plate loaded shoulder presses 5x8-12 DB pull overs 3x12 Finished off with EZ bar curls and 4x12 pull ups |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good work, Men. :tu
Puppy. Monkey. Baby. Puppymonkeybaby. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
90 min on the elliptical.
1 minute jump rope between sets. Almost completed a full minute without tripping up :banger db curls got my 40lbs up again:banger db hammers seated bb curls ezbar reverse grip curls seated reverse bb curls rope pull downs one arm cable pull down reverse grip cable cable push downs overhead rope extensions shoulder is still bugging me and the back is starting to get worse, barely got out of the car last night after the gym....... :rolleyes: |
Re: Pumping Iron with Adriftpanda and Icehog3 II
****, Greg, hope things start feeling better here soon.
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