Re: Pumping Iron with Adriftpanda and Icehog3 II
 

When I travel to a herf, maybe 5 times a year, I take a 4 or 5 day break from training. Besides when injury necessitates, those are my only true breaks of the year, but it seems to be the perfect break.

Back and shoulders today, great workout but too gassed to do tris. I'll throw them in tomorrow with legs or Friday with chest.

Back

Barbell rows, heavy x 6 sets
T-bar rows, light, x 3 sets
Cable rows, heavy x 3 sets

Shoulders

Military press, light x 6 sets
Rear delt flyes, heavy x 3 sets

Dead hangs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I go on feel. I’ve taken 4-5 days off. When I’m off, I will try and reset my adrenal glands as much as possible. I cut off caffeine completely is the first step.

I typically just take Saturdays off and Sundays is my hiit day which usually is basketball leagues.

Press day:

BB Ohp 5x5
Flat bench press 4x4

KB Floor z presses 3x8-12
Seated cable flies 3x8-12

Flat db bench 3x10-12
Bb upright row 3x10-12

Finished off with a tri set tris: seated db skull crushers - reverse grip push downs, rope extensions. 4x12

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Gym was packed softball team was there then the soccer team. Just did a quick 30 on the elliptical
Rope pull downs
One arm cable
One arm reverse
Neutral grip
Push downs
Close grip bench.

Did more stretching and did some hanging from the bars. Did a bunch of calf presses while waiting for people to disperse.

I don’t stretch and since I’ve started stretching I feel sore like when I first started lifting. I hope I can keep up with the stretching, it’s so boring.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Started 2018 with a personal trainer. I go twice a week and what a world of difference! It's a one hour session non-stop. A lot of super sets and it combines cardio and weights. We hit each area

1. Back, Chest, and Abs is the first round
2. Legs is second
3. Shoulders third
4. Arms fourth
5. If time allows some planks or the like to finish

Kind of expensive at $65 a session, but I think worth it as I'd never be able to keep the pace and form on my own. The trainer (female) use to compete in body building like 12 years ago. She is on top of game and doesn't go easy. She's shown me a ton of new exercises that I will use on my own in the future. She seems to be making a good living at it to boot. I plan to go steady at twice a week until around March and see where I am...

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good job Guys, and welcome back to the fold, Moses. :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs. Thrashed them.

Went back to low bar squats...

Squat 5x3 @365
Goblet Cossack squat 3x8-10
KB single leg RDL 4x8-12
Seated leg extensions 6x12

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Forgot to check in yesterday. Worked back/shoulders.

Deadlifts
Close grip pull downs
Seated cable rows
Shoulder press
Resistance band side lateral raises
Shoulder shrugs
Dumbbell pull overs
~2.5 mile run/walk on treadmill

Went up in weight on most everything. Legs are really feeling it today after Tuesday's leg workout. Those single leg presses really did a number on me.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good days yesterday, Huy and Bob. I was off, back at it in a few. :ze

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Chest and tris today. Want to do heavy back tomorrow, so saved bis for after that.

Chest - 14 working sets

Incline bench x 3 sets
30* incline bench x 3 sets
Bench press x 1 set
Decline bench x 3 sets
Icarian vertical bench x 2 sets
Flyes x 2 sets

Tris - 8 working sets

Skullcrushers x 4 sets
Pushdowns x 2 sets
Kickbacks x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good job Tom!

Chest and arms with a coworker. First time training with someone in a while.

Incline db press 4x5-6
Flat bb pause 4x5
Seated incline cable flies 3x10-12
Plate loaded presses 4x8 w/drop sets

Super set: ez bar curls - skull crushers, straight bar push downs - straight bar curls 4x10

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Love those arm supersets, Huy! :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Chest and bi's today. Might have to change things up from the barbell press, as it has aggravated my pinched nerve in my neck the last two workouts.

Barbell press
Incline press
Seated flys
Cable crossovers
Rope bi curl
Preacher ez bar curl
3.1 mile run on treadmill

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope the neck gets better soon, Bob...good work!

Back and Bis

Back - 12 working sets

Barbell rows x 5 sets
Wide pulldowns x 2 sets
Neutral grip pulldowns x 2 sets
Cable rows x 3 sets

Biceps - 9 working sets

Olympic bar curls x 4 sets
Cambered bar curls x 3 sets
Preacher curls x 2 sets


Leg day tomorrow

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Had one too many of everything this weekend... back to the grind

Squats 4x4 @305 (felt so heavy)
BB reverse single leg lunges 4x8
Single leg press 4x10
Seated extensions 4x12

Had time so did abs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Did a heavy chest/shoulder/tri workout. Only a couple days rest on chest and tris, so kept it short.

Bench press x 6 sets
Seated military press x 5 sets
Decline Hammer Strength x 4 sets
Rear delt flyes x 2 sets
Skullcrushers x 3 sets
Pushdowns x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nothing today just hit the lake ajogged 4.5mi. Felt pretty good would like to see my times during the day.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Lots of walking yesterday around Manhattan. Too much cardio for my liking. Did some backsquats, snatching, cleans, and some accessory lifts at the gym laters. Hip is really bothering me on my backsquat. I have a couple upcoming appointments for some soft tissue work to clean it up. Considering Accupuncture but hate the feeling of it.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I've considered acupuncture for my shoulder and neck, you have to let me know if you do it and if it's effective, Son.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Greg, I'd like to see your times during the day too. :)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I'm also interested in your feed back about acupuncture. I'm scared of needles!


This was my reward for over indulgence in LA :r

1hr10min on a 4.5 mile course incline and decline grade but nothing extreme. I use to do that when I was 300lbs. I think it's a good start considering I haven't really hit the pavement in almost 4+ years.

The course is basically moon light with the occasional car passing by. The few times there were street lights it was nice to up the pace a bit and not feel too winded.

Everything felt good till after the shower and some stretching, legs are a bit wobbly :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good deal, Greg, and it will only get better (hopefully!). :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

It depends. I’ve gotten it done a few times. First time, I was competing and hurt my wrist and forearm. Went to the Dr. and he told me not to do Accupuncture because the injury most likely took place due to high stress environment rather than dysfunction. He was probably right. I was drinking lots of caffeine and I was stressed out. Didn’t take his advice, did the Accupuncture, and it actually made my arm worse. I almost puked during the treatment, had the guy stop in the middle and swore it off.

Next couple times I did it was for my lower back and legs. Only tried it again because my friend had some good results. I was much more relaxed going in and felt really good after with better range of motion.

Why were my experiences different? The way it was explained to me is that since Accupuncture is actual trauma to your body (needle piercing your skin and foreign object to your body) that could affect your response. I do think it is effective but you need to almost prepare for the treatment. Also i think it depends on who is doing it.

Pops I would see if some ART or soft tissue work will help first. Then look to add in Accupuncture.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Greg, you look great man. Keep it up.

Deadies 5x3 (worked on hook grip @315) fvck I thought my thumb was going to explode
Db rows 4x8-10
Seated reverse grip row 3x12
Plate loaded pull downs 5x10

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Son, thank you for the insight. I'll look into the other options first.

Not a lot of gas at the gym today after a hockey game with 9 guys vs 14 last night. Trained relatively light for high reps on most sets, could tell the strength would be low right from the get-go. Still trying to make sure my lower back is still progressing...no tweaks today, that's a plus.

T-bar rows x 4 sets
Barbell rows x 3 sets
Cable rows x 3 sets
Stiff-legged deadlifts x 3 sets
Pullups x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Tried a sample pre workout drink from my trainer, 1stPhorm. It's their caffeinated version. Wow! Not the best taste and made me feel weird for a bit, but busted out my best leg workout yet.

Leg press, 4x7-10 (set a new best with two sets @440lbs. Not bad for two months working out)
Dumbbell lunges, 3x10
Hamstring curls, 4x10-12
Calf raises, 4x12
Hip abductors, 4x10-12
Leg raises, 3x10-15
30 mins on treadmill, both run/walk

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nothing major today just my basics.

30 min on the elliptical low resistance just to get some blood flowing.

Wide grip pull downs
Reverse grip pull downs
Seated rows
Standing t bar
Flat bench rows

Push downs
Rev, neut, palm down cable tri extensions
Rope pull downs

Some shoulder rotational work.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

45 Minutes on the Airdyne in the AM. (550 calories)
50- 24 pound curls (hand weights)
50- 24 pound overheads (had weights)
50 push-ups

45 Minutes on the Airdyne in the PM. (545 calories)
50- 24 pound curls
50- 24 pound overheads
50 push-ups

Been doing this every day past 6 weeks except sundays only do it once.

Ate 1300 calories today but average around 1800-2000

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good work, Bob, Greg and Dave.

1300 calories a day? I do that too. Several times a day. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

See you don't have to be di*k all the time :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Did you have ask you to do a lot of stuff before you went in for the acupuncture treatment? I just booked for Sunday and I need to collect my morning urine for some reason :confused:, no coffee (f-that) and vitamins the day of and before, no hot shower the morning of and don't brush my teeth (f-that too), among other things.

Do you think all that is hokey or will it actually better the treatment if followed?

I need to work Sunday morning so if I don't have my coffee and brush my teeth I'm going to be pretty grumpy. And big grumpy Greg at the shooting range is not a good thing :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Can't wait to see what Christos says about your acupuncturist's agenda, Greg! :lr

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

https://farm5.staticflickr.com/4624/...4073b0ea_t.jpgACcupunture by Blank Blank, on Flickr

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

"Avoid alcohol, red meat....sexual activity...traveling...sports...".

Suck a dick, I'd rather be in pain. :lr

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Damn, all I have around the house is empty salsa jars. Glad I'm not getting acupuncture done.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

New England School of Acupuncture is near my house. I went a few times and the needles are really no big deal. Some procedures, the needles are put in the back and you lay on your back! Does not hurt I can assure you.

That being said, I have had much better results with Chiropractors who are Graston certified. There is no better way to get rid of soft tissue damage than Graston.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

My chiro does the metal pokey thingy :tu Never new it was called Graston.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back and shoulders today.

Deadlifts
Close grip pull downs
Reverse narrow grip rows
Shoulder press
Band side laterals
Shrugs
Dumbbell pull overs
30 mins on treadmill

Went lighter on some of the sets, but increased reps. Trying to minimize the irritation to my neck. Guess I should've done that on the pull overs. :D. Feeling it. Also need to work on grip strength. Could've done more reps or more weight on deadlifts except my left hand was giving out.

Calves still feeling the burn from Tuesday so very little running in treadmill. Nice 4.5mph pace walk.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs, felt good. More of a hypertrophy day.

Fronts 4x6
Deficit stiff leg deadys 3x10
KB box step ups 3x8-12
Seated leg extensions 4x12+

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yesterday after work, I tried to up the weights I've been working with. Keep in mind I haven't seriously lifted for any length of time in probably 10 years. My first goal, besides getting in consistent workouts, is to bench, squat, and deadlift my body weight. I weigh in at 245 right now, where 200 would get me a flat stomach. I've been getting in fairly consistent workouts for about a month now.

Deadlifted 255 3x
Squatted 225 for 3 sets of 5 reps
Benched 205 for 3 sets of 5

Felt pretty good.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Has anyone used the big grips when lifting? Thinking of getting a set to help increase grip strength. just looking for real world results.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good liftin', Ray, Huy, Bob!

Bob, I'm not a believer in the concept that those big grips will improve grip strength. That being said, I've seen them but never actually used them.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Seen them but like a lot of gym gimmicks, I think they are ridiculous. Why waste money on them? Lots of things you can do to train forearms/grip strength. Just my thoughts on them though.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

some Random stuff today mind wasn’t focused on muscle groups. Shoulder felt good but I may have over did it.

60 on the elliptical
3x 10 or as many as I could push out per set wide, narrow, close grip bench
Flys
Shrugs
Overhead farmer carry
Stair farmer carry
1 set complex

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hit legs yesterday

Leg press x 8 sets
Hack squats x 3 sets
Hammie curls x 5 sets

Chest and back today, wish me endurance....

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Chest - 14 working sets

Wide grip inclines x 5 sets
30* inclines x 3 sets
Bench press x 2 sets
Flyes x 2 sets
Dips x 2 sets

Back - 15 working sets
T-bar rows x 5 sets
Cable rows x 4 sets
Barbell rows x 3 sets
One arm rows x 3 sets

Will try and clean up shoulders and arms before my hockey game tomorrow afternoon.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Been eating and drinking like a homeless person in London for a week.

Came back with a terrible 24hr flu, and finally hit the gym. Did the circuit, feel great.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Do homeless people in London eat and drink well? :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I don't remember anything from London LOL

Another circuit! Need to drop all this weight, I feel fat. Turrrible

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Did the acupuncture and not sure how I feel about it. Felt a couple of the needles go in but overall wasn't too bad. Had a tingle in my big toe when he stuck one in the ankle or somewhere around there, that kind of freaked me out. Maybe it helped a bit.

Usually after working the range, my lower back is hurting from leaning against tables all day. I know what causes it yet i keep doing it, the true definition of stupid :D.

I went in after work, with a bit of pain and now it seems like it's pretty much gone and/or is much less than it was before I went in. Not sure if it was a "I wanted it to work so it worked," type things, but I'll be trying again in March. And yes I did my brush my teeth and tongue before going in and no urine sample :r

I did feel like Kung Fu Panda when they tried to do acupuncture on him :r:su

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

So it sort of, maybe, unsure but possibly helped, Greg? :confused: :r

Hit shoulders and arms yesterday.

Cambered bar curls x 4 sets
Olympic bar curls x 3 sets
Cable curls x 3 sets
Military press 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets
Dips x 3 sets

Hweading in for wheels now.