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Re: Pumping Iron with Adriftpanda and Icehog3 II
Wheelys
Squats 3x4 Pause squats 3x5 Leg extensions - db stiffys 4x12 Hope the weekend treated you guys well. I ate a lot :) |
Re: Pumping Iron with Adriftpanda and Icehog3 II
International Chest Tuesday. Heavy and short after a late hockey game last night.
30* incline bench x 3 sets Incline bench x 2 sets Bench press x 2 sets Icarian bench x 3 sets Dips x 3 sets Leverage vertical bench x 2 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
How are the Icarian benches different from regular benches? Still learning some of these terms you guys post.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Ah, ok. I've used that machine just never knew it was called that. :tu
Back and tris today. Pull-ups, so close to unassisted. One arm rows, two variants to hit different areas. Underhand bent over rows straight arm cable pull downs Lat dumbbell pullovers Narrow grip press Wide grip cable tri pulldows 20 mins on treadmill, combo run/walk. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Quickie today, needed to run some errands.
40 min onThe elliptical. . Started with1 set of 75’s then 2 sets of 10 with the 80’s “. Tried the 85’s got another 10 pushed out. Got froggy and went for a fifth, oh hell no. Felt good getting up some decent weight again, but really felt the strain on the hernia. Db flys and some incline dB press and some incline flys pushed out. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good work, Bob and Greg! Careful with that hernia, Greg, you don't want it to move up to your neck and become a goiter. ;s
Heading in for back shortly. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Press yesterday- so so.
Back this am. Deadys 4x5 Single db rows 5x8 Neutral grip pull downs 5x8-10 Seated plate loaded rows 3x10 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Better day today, Huy. :tu
Back day---Heavy Barbell rows x 5 sets T-bar rows x 4 sets Dumbbell rows x 3 sets Cable rows (overhand, underhand, neutral grips) x 4 sets total Pull ups 1 set to failure |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Shoulders and arms. Not much gas today, went short and heavy.
Military Press x 5 sets Olympic bar curls x 4 sets Dumbbell curls x 2 sets Preacher curls x 2 sets Skullcrushers x 6 sets Barbell shrugs x 3 sets Dead hangs Legs manana. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Atta boy Tom.
Wheelys today Fronts 5x6 Platz leg press - db lunges 4x a lot brutal brutal Seated leg extensions to get a nice quad pump 4x12 slow and controlled Uppers tomorrow. Going to work on some light pauses and kb stuff |
Re: Pumping Iron with Adriftpanda and Icehog3 II
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You've inspired me....heading in for wheels shortly. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Rep day for legs yesterday....
Leg press x 5 sets Dumbbell lunges x 3 sets Still legged deadlifts x 5 sets Hammy curls x 4 sets International Chest Saturday happening shortly. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
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Good day sir Uppers yesterday. Worked on pauses and kb presses. Didn’t go too heavy, about 75-80% on the weights. |
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Neck still bothering me, so taking it easy. Just went out for a run this morning. So much better than a treadmill.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Hope the neck improves toot sweet, Bob.
Precor vertical bench x 6 sets Incline bench x 3 sets Bench press x 1 set Flyes x 4 sets Leverage vertical incline x 3 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Rep day for back
T-bar rows 205, 225, 250, 275, 225 Samson rows 205, 225, 250 Barbell rows 215, 245, 265, 225 Cable rows 240 x 4 sets One arm rows 135 x 3 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Jesus Tom, beast mode.
Decided to suck it up and get a workout in. Leg /tris. Squats Dumbbell stationary lunge Suspension hamstring curls Machine seated leg curls Suspension hip abduction Calf raises on leg press Dumbbell tri extensions Tri kick backs Tri dips There’s one guy we affectionately call Man Bun. He was there today, wearing leggings too. :fp |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good work guys!
Nothing this weekend other than ice cream n donuts. More like ice cream stuffed donuts :) |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good work, Bob!
Good deal, Huy! |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Chest and bicep day.
Trying a new technique (to me) with chest, to allow me to get a full workout in without aggravating my neck. Lighter weights, more reps, slower excentric, chest fully engaged. Worked, as my chest was spent by the end. Decline press, with bicep curls in between sets Regular press, with hammer curls between set Incline press Now just finished a 3.1 mile run in my fastest time ever, just under 22 mins. After a leg day. Seriously? |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good job on the run, Bob.
60 on the elliptical. 80lb CB press x3 45lb flat db flys x3 45lb do inlcline db press into a incline db fly x3 Hangs. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice day, Greg! How's everything feeling?
I ended up working 12+ hours today, so I'll have to try and put in a little xtra time manana. :ze |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Feeling good, been doing some stretching, just not the lower extremities. Knee is still bugging me, may be time to go see the Dr.
You should work out chasing some young hot mamas around, Sir! |
Re: Pumping Iron with Adriftpanda and Icehog3 II
ILD yesterday.
Heavy squats 3x3 Pause squats 3x4 Reverse bb lunges 3x5 Kb stiff leg deadys - box step ups 3x8-10 About to finish up here at work and head in the lab for chestys |
Re: Pumping Iron with Adriftpanda and Icehog3 II
You work graves?
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Re: Pumping Iron with Adriftpanda and Icehog3 II
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Shoulders and arms today, short but heavy. Seated military press x 5 sets Cambered bar curls x 4 sets Olympic bar curls x 4 sets Rear delt flyes x 4 sets Skullcrushers x 4 sets Pushdowns x 3 sets Preacher curls x 3 sets I guess it wasn't as short as I thought it was. :D |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Yup, greg.
IPD Flat bb pauses 3x3 Flat bb pauses @70% 3x3 Incline db 4x6-8 Cable flies 3x8-12 Kb single Arnold’s 5x6-8 Some triz |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good deal, Huy! :tu
Working again tomorrow, so another day off. 2 out of 3, not normal for me. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Enjoy you days off Tom.
Nothing but about 10min on the elliptical to warm up. Standing db curls. incline db curls. hammer seated bb curls ez-bar revers grip curls Ahnolds to overhead press db flys front raises bent over flys palm out front raise random shoulder rotation stuff |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good day, Greg! :tu
I would have enjoyed my day off from training more if I had also been off from 8 hours of kindergarten kids. :r |
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At least you get to send them home at the end of the day :tu |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Back.
Deadys 4x4 Chest supported rows 4x5-6 w/drop Wide grip lattys 4x8-10 Smashed some bis |
Re: Pumping Iron with Adriftpanda and Icehog3 II
I was able to push out 70min on the elliptical
Wide grip pull downs Reverse grip pull downs Cable tri extension One arm cable tri extension palm down,reverse and neutral Push downs. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good work, Huy and Greg! :ze
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Need to take tomorrow off because the company is coming to repair my foundation. With that in mind, I did chest/back supersets, moderate weight for high reps.
Incline bench/T-bar rows 205/225, 235/225, 255/250, 225/225 30* inclines/Barbell rows 195/235, 215/255, 235/255, 185/225 Bench press/One arm rows 215/135, 235/135, 255/135, 205/135 Decline bench/Cable rows 275/220, 295/240, 275/240, 225/220 I was so soaked that all my buds in the gym were giving me grief. Feel good though, not even that tired now. Which is good, as I have a playoff hockey game at 10:35 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice work!
Some legs again. Worked on some light overhead squats for funsies. Overhead squats 5x5 Front squats 4x6 Hack squats 4x10 Single leg extensions 4x12 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
How's the balance on those overhead squats, Huy?
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Good. I do a ton of mobility work and have been working on a fair amount of oly lifts. I kept it light so that also helped. Only went up to 135.
One hour to hit upper hypertrophy. Superset they all. Incline bb 4x8 w/drop sets Chest supported rows 4x8 w/drop sets Pull ups - push ups - dips 4x12-15 Wide grip pull downs - cable flies - bb upright rows 4x12-15 Db skull crushers - db curls 3x12-15 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Good work, Huy!
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Re: Pumping Iron with Adriftpanda and Icehog3 II
Did my normal 75 on the elliptical.
Another around the word day for me, all light weight. Bench press 5 sets to failure Wide grip pull downs 3 sets to failure Ez bar curls 3 sets to failure Squat with db overhead press 3 sets Squats 3 sets Close grip bench 3 sets to failure |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Legs/tri day
Squats Single leg dumbbell lunges Suspension hamstring curls Suspension hip abductors Seated hamstring curls Calf presses Overhead dumbbell tri extensions Tri kickbacks Tri cable pushdowns |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Excellent days, Greg and Bob. :tu
I feel a cold coming on, so I started dosing the zinc and Mucinex last night. Felt good enough to go in for a very short workout, just to keep in the groove since I planned on tomorrow off. Military press x 6 sets Skullcrushers x 6 sets Preacher curls x 6 sets |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Sick again. :mad:
Hopefully this head cold will be gone enough for me to train tomorrow. |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Rest up boss hog
Felt a tad weak today. Too much running yesterday maybe? ILD Squats 3x3 @90% Pause squats 3x5 @70% Bb reverse lunges 4x6-8 Lying leg curls - single leg press 4x8-12 Seated extensions 2x12-15 |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Hope you're starting to feel better Tom!
75min on the elliptical, while watching Netflix's Castlevania. Pretty good so far. Just a bit of chest work last night. db bench incline db bench incline db flys flat bench db flys high cable flys decline cable press db pull overs |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Nice work, Greg! :tu
Definitely better, but I decided to take another day off. I have playoff games Thursday, Friday and potentially Saturday, so I just want to feel 100% before I hit the gym. Hopefully tomorrow! |
Re: Pumping Iron with Adriftpanda and Icehog3 II
Do you guys do anything specific to target your abs? I know they get a workout just during normal lifting, but wondering if I should be doing more specific exercises.
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Re: Pumping Iron with Adriftpanda and Icehog3 II
I only hit abs about once a week, but it’s msybe 1-2 exercises. It mainly consist of cable crunches right to leg lifts. I just try to maintain a good healthy diet, which has helped keep the dad bod away lol
Press day. Ohp press 3x3 Kb presses 4x6 Flat db bench 4x5-6 Flat db flies 3x8-12 Dippitys 4x10-12 (hit these extra slow) Had time to do some tris but my elbows were shot at this point |
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