Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Chest and shoulders

Flat bench
Dips
incline flys/press
Low cable flys
Front delt raises
Rear delt flys
Ez bar upright rows
2 mile run

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice day, Bob. :tu

Today was mostly an ab day, I threw in some heavy bis since I hadn't hit them since the weekend.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Some wheels, some cardio.

Squats
Straight leg dead lifts
Farmers carry
Battle ropes
Medicine ball slams
Bike sprints

Gotta work on stretching my quads out. Knee started to hurt last set of squats. That's why we didn't work the legs too much.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice routine, Bob, looks challenging! :tu

ICS


Wide inclines x 5 sets
*30 inclines x 4 sets
Vertical bench x 4 sets
Decline bench x 2 sets
Flyes x 4 sets
Dips x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job Tom!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

My trainer had me doing some "farmers carry" with a 45 plate in each hand last Friday. First time she had me do those...

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Great for building forearm/grip strength.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I get it more for stability leg strength and maybe traps if you lift you arms up a touch. My forearms did not feel it all, then again my laptop bag is heavy...

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I want a farmer's daughter to carry me off to the barn. :D

Shoulders and tris today, going to hit bis with the wheels manana.

Military press x 6 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
French press x 5 sets
Skullcrushers x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Definitely ICM, so I went bad a$$, back and arms. :D

Close grip rows
Assisted pull-ups
High machine rows
Shrugs
7-7-7 EZ bar curls
7-7-7 EZ bar skull crushers
Hammer curls
Tri pushdowns

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good call, Bob. You am smart. :tu

Wheels and bis today, stepped up the weights on legs.

Leg press x 5 sets
Leg curls x 4 sets
Hack squats x 4 sets
Cambered curls x 4 sets
Barbell curls x 4 sets
Preacher curls x 3 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good job guys. Been post slacking...

Wheels yesterday, felt okay. Lingering hip pain but still pushing through it, haven’t stretched and rolled as much as I wanted to due to lack of time but all good.

ICD

Flat pauses 3x 80% 3x55%
Hammer strength iso presses 5x
Dips 4x

Hit some cable over head extensions 6x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope the hip starts improving, Huy. :)

I have been experiencing a charley horse type soreness in my left quad after leg days, wondering if something in my pressing or squatting movements is putting stress on it by unconsciously trying to take a little off the right (formerly broken) one. I'm messing with it every leg day trying to tweak it right.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

And I am off today after 4 straight. Hoping to SS chest and back tomorrow, but we'll see what the energy level and time say.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hopefully it’s something that will just get better.

Back day.

Pull ups 3x
Db rows 4x
T bar row 6x
Wide grip pull downs 5x
Reverse grip pull down 5x

Hit some quick bis. That’s all she wrote

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

2 more weeks and you can reverse grip pull down me. ;)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

My trainer is going to Italy next week with her friends. I will have to fend for myself for next week's sessions... Will be interesting how my solo workout compares.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

ICM, Thursday edition.

Dips
Flat bench
Incline dumbbell bench
Low cable flys
Regular flys
Rear delts
Kettle bell shoulder press
Resistance band punches

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job, Bob! :tu

Tear it up solo, Moses! :ze

Chest and Back alternating sets yesterday, killer workout, heaviest since I've been back.

Incline bench / 30* incline x 4 supersets
T-bar rows x 4 sets
Vertical bench x 4 sets
Barbell rows / dumbbell rows x 4 supersets
Decline bench x 3 sets
Cable rows x 3 sets
Flyes / Rear delt flyes x 3 supersets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Damn Tom. Here I think I step up my game and you throw a workout like that down. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I'm paying for it though, Bob, I tweaked my trap and had to actually take a Percocet to fall asleep last night. Hopefully training shoulders today loosens her up. :r

And you DID step up your game, Brother, sounds like your kicking major butt! :tu :ze

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I'm trying. Having to balance expectations with the realizations of a 50 y/o body. But in 11 months, i've been able to add 20lbs of muscle.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

That's awesome, Bob. :tu

Trap hurts more today than it did 2 days ago. I don't know what I did, but I did it good. :r

Wheels today. No traps need get involved.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Chest, shoulders and tris last night.

Flat bench
Dips
Chest flys
Overhead tri extensions
Tri pushdowns
front raises
side raises
rear delt flys
Face pulls (for good measure)
Some cardio too.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I've skipped the last 3 days with this neck/trap/rear delt issue, hoping to be back in the next couple days.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Must be bad huh? Hope it gets better brotha

Pull day

Deadys 3x
Db row 4x
Seated wide grip rows 3x
Machine pull downs 4x

Zot curls (love these) 5x
Machine preachers 3x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Had to look up the zot curls. Gonna do them tomorrow when I hit my bi's, provided my tendonitis allows it.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Getting old sucks! Heal quickly guys.

Installed a toilet over the weekend, thought my back was way better; nope:rolleyes:

Trying to start walking during lunch break, but it's hard to break the habit of eating in front of the computer also working on body weight squats when I wake up in the morning.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Sorry about the back, Greg. I skipped another day today, I'll probably just go back over the weekend. :hn

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Look who this cat dragged in... married life keeping you that busy?

Lower hypertrophy

Squats 3x
Hacks 3x
Seated extensions 4x
Kb box step ups 4x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Just been tired.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good stuff, Huy.

I hear ya, Greg. Hoping to lift tomorrow.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Started on legs last night. Got thru leg press, leg extensions and finished my last set of hamstring curls when both of em cramped up. Holy hell that hurt. Couldn't stand straight. Couldn't walk. Was kinda funny. They finally released enough for me to get to the water fountain.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Haha! Hypertrophy upper yesterday.

Have a good weekend guys. Hope you can get something in this weekend Tom

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope your cramps are gone, Bob. :tu

Skipped today too, Huy, neck and shoulder just fukcin' pissing me off. Tomorrow.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back and bi's this morning.

Assisted pull-ups
Close grip pulldowns
Lower back extensions
Zot curls (interestingly enough my trainer had me do these without me even mentioning them)
Alternating bi curls, 4 reps each arm while holding other dumbbell at half rep.
Dumbbell Shrugs
Straight arm lat pulldowns
Face pulls
Hammer curls

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good work, Bob. :tu

I just went in for some upper body stretching. I will probably just train legs twice this week, and wait until I come back from Cali to start training upper body again. That or have my neck amputated when I get back. :hn :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope it gets better soon, Tom. Been there, done that. Don't want the tshirt.

Breast and wings this morning.

Flat bench
Incline bench
Seated flys
Low cable rows
Overhead tri extensions
Tri pushdowns
Face pulls

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thanks, Bob, and good work. :tu

I just said "F it" and I'll start training when I get home next week. Maybe a few more days off will help this, but I'm starting to worry about nerve issues in my cervical spine. Already been down that road with broken vertebrae and a crushed disc in '89, don't need any of that chit at my age. ;)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Interesting training split week for me since I tweaked my ankle during Sunday’s game

Push day Monday

Legs today (first time skipping squats in a loookg time)

Hack squats 6x
Kb Bulgarian split squats 4x
Single extensions 6x
Single leg curls 6x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Bob, next time instead of holding the db at the half way point try doing 21s. They will test you and burn the chit out of your arms.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Oh yea, I've done those. They suck, in a good way. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I had to take a day off yesterday. Tweaked my neck Sunday. Seems like we're all in the same boat with nagging ailments. Hopefully back at it tomorrow.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope the neck feels better soon, Bob. I'm lifting vicariously through you this week!

Huy, I'll give you an ankle massage tomorrow.

Did I mention my scrotum aches?

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You sure it’s not an e.d. thing? Heard the older you get that’s the case....

Back day. Felt good even did like 3 exercises for bis

T bar row 5x
Seated v grip row 4x
Kb pull overs 4x
Lat pull down machine 7x

Aaaams.

See ya manana Tom. I’ll be wearing a red bow tie waiting for you at the airport

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

E.D? Only if that means Enormous Dong.

See you in a few hours. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back at it this morning. Hit up the wheels.

Leg press
Land mine hack squats
Lunges
Hammie curls
Calf raises

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Chest, shoulder and tris this morning.

Flat bench
Dips
Incline fly/press
Low cable flys
Front delt raises
Land mine shoulder press
Overhead tri extensions/pushdowns
More cardio

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice!

Wheels today, took the ankle out for a test (even though I hooped yesterday).

Still didn’t want to put too much weight on my back so decided to do a bit of hypertrophy legs.

Squats 75% 4x
Hack squats 4x
Seated extensions 7x

Had a little time so I did some abs.

Tom, how’s the back?

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back is better but not great. I'm trying to work today, but I think I'll probably have to miss at least this whole week in the gym. Not much I can do besides medicate and rest. Stupid place on the back to get an injury.