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Re: Pumping Iron with Adriftpanda and Icehog3 II
Hope you feel better. Have you tried foam rolling or using a ball? I use hyperice ball.
https://www.roguefitness.com/hyperic...4aAtKzEALw_wcB I use it about 3-4x a week, post training. It provides deep muscle work and will help loosen up tight areas. I HIGHLY recommend you getting one. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Front squats 3x3 @285
Front squats 3x6 @225 BB step up ups 3x8 (tried to do these as explosive as possible) Seated leg extensions 5x12 Pause BB bench 4x3 Fly machine 4x10-12 Incline db skull crushers 3x12-15 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice job, Huy. :tu
Already a little off the pace I wanted to set with this new program, but there was no sense trying to train with the needed intensity on 3 hours sleep. I'll just try and kick it up tomorrow. Just finished early dinner with a side of plantains. No placenta. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Rep day for shoulders, bis and tris. Short (relatively) and to the point. Lots and lots of reps.
Seated military 4 sets @ 135 Standing military 3 sets @ 165 Barbell curls 4 sets @ 115 Preacher curls 3 sets @ 105 Skullcrushers 3 sets @ 125 Pushdowns 3 sets @ 130 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
BB Pendlay rows 5x6-8
Single KB swings 5x8 BB OHP 3x3 Seated DB side delt raise 4x12 Seated db press 4x8 Plate loaded front pull downs 5x8-10 Superset some bis and tris |
Re: Pumping Iron with Adriftpanda and Icehog3 II
:tu
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Felt well enough to get into the gym.
Barbell deadlifts Close grip lat pull downs Seated cable rows Shoulder press Resistance band side raises Dumbbell shrugs Dumbbell pull overs Didn't think I was going to make it thru first set, damn cold sapped my energy. But pushed thru and did them all. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Way to push through, Bob.:tu
Leg day for me, hopefully better than the last one. :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Rep day for wheels....
6 sets leg presses @ 630 6 sets hammie curls @ 135 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
I got legs, and I know how to use them. Also some tri's.
Barbell squats Single leg dumbbell lunges Suspension hamstring curls Suspension hip flexors Seated hamstring curls Overhead dumbbell tri extensions (love those) Tri kickbacks Quick 10min run on the treadmill. Felt energy draining. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Mason is pretty sick so I won’t train tomorrow... I may go tonight... we’ll see.
Good job guys. Hope the weekend was filled with good food and laughs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
I sure hope Mason is feeling better, Huy. Hopefully you have a video of him doing somersaults tomorrow. :)
Back at it tomorrow, thinking breasts and bis. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Week 2 of the high frequency program.
12 working sets for chest, including supersets. Incline bench x 5 Flyes / Vertical bench supersets x 4 Decline bench x 3 9 working sets for bis. Cambered bar curls x 3 Olympic bar curls x 3 Preacher curls x 3 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Cardio day here
2x HIIT Routine. Neck started hurting so didn't do the third. 2.25 mile run 1.25 mile walk |
Re: Pumping Iron with Adriftpanda and Icehog3 II
I changed it up a bit. I caught myself trying to reach a number, instead of the goal of self betterment (such is the flaw of Cross-Fit, IMO!).
I rowed 5000m in perfect form - straight back, using my legs and extending with my back. It took me a very long time. I completed 100 push-ups via 10 sets in perfect form, using variety of grips. It took me a very long time. I completed 60 dips in perfect form, slow 5 second reps. It took me a very long time. I completed 60 pull-ups in perfect form, and I had to use a rubber band assist. It took me a very long time. Then I performed about 5 minutes worth of L-sit planks on those circular hanging things in the meanwhile. This took a very, very long time. But I felt better about myself. And I think that's the real goal, when we are discussing fitness! |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Sounds good ^
Off day, I probably could’ve gone but Mason is sick so I spent the day with him. I realized I’ve been pressing every day the last 2 weeks... Squats and deadys tomorrow with some other oly lifts |
Re: Pumping Iron with Adriftpanda and Icehog3 II
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Back, shoulders and tris today. Tris was short, I was gassed.
Back - 14 working sets T-bar rows x 5 Barbell rows x 5 Cable rows x 4 Shoulders - 12 working sets Military press x 4 sets Rear delt flyes x 4 sets Barbell shrugs x 4 sets Triceps - 6 working sets Skullcrushers x 3 sets Cable pushdowns x 3 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Hahah @Tom.
Yeah, finally “getting it” sure makes the lift feel even better. Was suppose to do some deadys along with skwaatys but didn’t have time for deads. High bar squat (first time in months) 4x3 at top se Pause squats 4x5-6 KB box step ups 3x10 Seated leg curls 5x10-12 I’ll hit some presses tomorrow. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Chest and bis today. Had to modify things cause my neck started bothering me.
Incline press Seated press on machine (all benches were taken) Seated flys Ez bar curls (used these rubber grips to increase bar diameter and use more grip/forearm) Seated hammer curls. Last set racked the weight I was doing and picked up a lighter set of dumbbells an went to exhaustion. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Always good “seeing” my workout brothers.
Been battling various injuries of overuse over the past 6 months. Trying to train smarter but chasing the weights always gets the best of me :) Last night hit some of my heaviest back squats in a while 405 for 3s and 425 for 2s. After that some girl at the gym called me skinny :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
If you weren't married, Son, you could show her just how "skinny" you are. ;)
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice to see you around Christos!
BB ohp press 4x4 Pause flat bench 4x4 KB Z presses 5x8 Hammer strength presses 4x8-10 DB farmers walk - KB snatches 4x10 Finished off with some db overhead extensions for tris |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Fist day back after being sick and the gym is packed :tg
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Finally got my excercise in. Still staying away from any back and shoulder work right now, so basically doing the same stuff as last time. But now the right elbow is sore :r
60min on the elliptical. 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 10 sets of stairs. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
I was going to post about how I was lacking motivation at the gym recently, causing me to half-ass HIIT. But then I took Mr. Hyde that I just got from Amazon. LOL
I switched it up a little bit today. 1000m row 20 push-ups in various positions 10 Australian pull-up wide 10 Australian pull-up shoulder 10 Australian pull-up close 20 planks side to side 20 plank climbers? 20 plank cross climbers? 5 second dip then 5 second L-sit, for 2 minutes 10 wide-grip pull-ups with band help 10 chin-ups with band help 10 head-bangers with band help 3x I wish I could have done legs/cardio, but something is wrong with my left-knee. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
If you like Mr. Hyde, try some Mesomorph, Mark. :eek:
Greg, hope the elbow doesn't linger. Huy, way to knock it out. Hit legs today after work, went heavy on the presses and hacks because I figured my endurance would be down, plus because I am an idiot....I have my first game after a couple weeks off the ice tonight. :hn :r |
Re: Pumping Iron with Adriftpanda and Icehog3 II
I want to feel like a crack addict, Tom. Do you remember the original Jack3d? I should have bought a truckload. Those original recipe ones are gold! Gold I tell ya! Truly HTF on ebay!
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Re: Pumping Iron with Adriftpanda and Icehog3 II
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You're probably too young to remember the original Ultimate Orange...loaded with pure ephedra. :r They brought it back last summer, but with the DMAA instead (obviously) of ephedra. One of the Hemo Rage versions was pretty crazy too. Now I am flipping between old formula Dust Extreme, Mesomorph, Savage AF....and I just actually ordered some of the new Ultimate Orange, it has DMAA too. :lr Mostly use Insane Veinz or Vasky for a pump agent. Gold, Marc! Gold!! :noon |
Re: Pumping Iron with Adriftpanda and Icehog3 II
I'll try Mesomorph...but no PWO tops 5 smokeshows doing butt exercises in front of you for an hour...low-key, maybe high-key. #majorkeyalert
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Ephedra is still legal in Canada.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
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Re: Pumping Iron with Adriftpanda and Icehog3 II
My hardcore pwo days are over! Lol, I’ll take something more extreme once in a while but rare these days. I’ll have coffee about 2-3 hours prior and maybe some amino energy 15 min before I train. Sometimes I miss that crack head feeling lol
Front skwaats 4x4 KB stiff leg deads single 4x8-10 Box jumps 5x8 - sprints Single leg seated extensions 5x10-12 Amrap bench @225 Seated cable presses 4x12 Finished off with some abs. Enjoy the weekend, boys. Stay busy |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice lifting, Huy. :tu
I think the PWOs are the only thing keeping me alive. :lr Chest and Bis 13 working sets for chest Bench Press x 3 sets 30* incline bench x 2 sets Vertical bench x 3 sets Flyes x 3 sets Icarian bench x 2 sets 9 sets for Bis...wanted to do barbell curls first, but all the freaking barbells in the gym were spoken for when I started....got to them a few minutes later Cambered bar curls x 3 sets Barbell curls x 3 sets Preacher curls x 3 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Just 1.5 hours on the elliprlticial last night. Grilled cheese and tomato for dinner, today is massage day :banger
Tried some back work too but the shoulders, elbow and back were having none of it |
Re: Pumping Iron with Adriftpanda and Icehog3 II
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Re: Pumping Iron with Adriftpanda and Icehog3 II
I loved it too, Greg, but I'd probably be dead now if they hadn't uncovered the truth and banned it.
Back/Shoulders/Tris yesterday. Prefatigued the back with cable work to try and keep my lower back untweaked for hockey last night. Back - 12 working sets Wide pulldowns x 5 Cable Rows x 3 T-bar rows x 4 Shoulders - 9 working sets Military press x 5 Rear delt flyes x 4 Triceps - 8 working sets Skullcrushers x 3 French press x 3 Pushdowns x 2 Couple weeks in to this high frequency program and I feel good, even with hockey starting back up earlier this week. Think I should be able to go at least 6 weeks...hoping, anyway. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
You guys are making me think that I may not be doing enough sets!
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Nope, you’re fine. We all train differently and for different purposes
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Re: Pumping Iron with Adriftpanda and Icehog3 II
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Great pull day for me.
First time pulling 405 double overs, just used a little chalk. 3x3 @405 3x5 @385 Chest supported rows 4x8 with drop sets DB rows - db RDL 4x8 Tri set my bis: spider curls - hammer db curks - preacher curls 4x8-10 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Poundin'! :tu
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Re: Pumping Iron with Adriftpanda and Icehog3 II
I didn't sleep much yesterday, going to sleep early. Too tired to go work out (stare at smokes).
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Don’t be a pousee. I actually need to get more rest. On average I get 4.5-5 a night, thinking I’ll aim for 5.5 tonight
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Leg day with trainer.
Barbell squats. Got in a set more than my body weight. Barbell hamstring curls Single leg press Hip abductors Hip adductors Making steady progress in the short amount of time I've been doing this. :tu |
Re: Pumping Iron with Adriftpanda and Icehog3 II
While Huy argues with Marc about sleep, Bob is in the gym crushing it.
Back, shoulders and tris on deck for tomorrow. Unless I get less than 4.5 hours sleep. ;) |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Didn't do too much tonight. 90 min on the elliptical.
Did a lot of stretching tonight. Shoulder still bugging me even just the bar alone on a press motion. Elbow feels better, back a bit better and now the knees were feeling left out so they decided to join the pain group :r. Wide grip cable pull downs. Reverse close grip pull downs. wide grip rows close grip rows db curls hammer curls reverse ez bar one arm supported curls seated bb curls |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Gotta get some of those guys outta the club, Greg!
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Hey! I actually was able to get 5.5 hours as planned.
Going to flip a coin for today. Legs or press... |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Do you guys take a week off from time to time? I read that some people do it? I generally work out 5 days a week and take weekends off.
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