Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Went for a walk around the neighborhood with Marie. Nothing much maybe an hour or so. Marie said that she was tired after the walk; I said how the hell are you tired after just 1 hour, you shopped for over 6 hours straight and you weren't tired :gary.

Back is paying for it this morning though :hn

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Lucky it's your back on not your noggin with a frying pan, Greg. ;) :r

Upper body today, skipped shoulders

T-bar rows x 3 sets
Barbell rows x 4 sets
Bench press x 3 sets
Vertical bench x 3 sets
Preacher curls x 3 sets
Skullcrushers x 3 sets
Tri extensions x 2 sets
Dead hangs

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back at it after a week and a half off. Trainer killed my legs. Standing in line afterwards to order dinner and my legs were shaking.

Banded squats
Single leg suspension lunges
Hamstring curls
Suspension hamstring/hip thrust combo
Calf raises

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

How's the leg holding up, Admiral? When can you hit the ice again?

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job, Bob!

Leg gets stronger every day, Greg. It hasn't caused any issues yet at the gym, but the only legs I've done is some light presses. Hoping Doc gives the ok to train legs completely on Friday.

Skating is more of a "play it by ear" scenario now. The limited range of motion only impacts me slightly for walking and lifting...skating will be a problem until it's much more flexible in the ankle. I'm hoping to be skating by October 1, but again, just need to wait and see.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back day. Strong day. Trying to keep up with this old timer today was fun.

Deadys 4x
Db single Pendlay rows 4x
Wide grip pull downs - machine rows 4x

Hit some quick bis before I left. Machine preachers and Db curls

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Trying to find a good pair of pants is hard for me lol.

Legs tomorrow. Can’t wait...

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

OK, couldn't wait for the Doc's ok. 5 sets of relatively heavy leg presses. I'm a bad boy.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I'm telling. :D

Why is it I hurt more/longer after I train with my trainer? I feel like I do as much or more myself. Leg day was Tuesday and I'm still sore as hell.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yeah, he probably knows me well enough anyway. :r I go see him tomorrow.

Must be something to it. :confused:

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

More exercises? More reps/sets/intensity/rest frequency

Being sore from training doesn’t always equate to having a great workout (I know you didn’t it was). I hear this far too often at work or even at the gym.

Leggys

Fronts 4x
Platz hacks (I love this machine) 4x
Walking body weight lunges x 200 yards
Box steps ups - single leg step downs 4x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice work, Huy.

My quads were super sore after the leg presses Wednesday. So I went heavier today. :r Only did 4 sets though, that's still a lot after 10 weeks on nothing.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Toms got legs and he knows how to abuse them. Nice work Admiral. :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

:lr

Thanks Bob!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Finished the week with some hypertrophy upper

Db flat neutral presses - seated v grip rows 4x
Plate loaded front pull downs - seated bb press 4x
Bb upright row - kb side delt raise 3x

Seated db curls - db over head extensions 5x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Bench press x 4 sets
Vertical bench x 4 sets
Wide pulldowns x 3 sets
Barbell rows x 4 sets
Cambered bar curls x 3 sets
Skullcrushers x 3 sets
Tricep extensions x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice work Tom.

Incline press
Overhead press
Seated high face pulls
Cable crossovers
Plate front raise
Suspension push-ups

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job, Bob. :tu

One more leg workout before Shack, maybe through in some hammie curls if the leg feels ok with it.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Last upper body workout before Shack.

Incline bench x 2 sets
30* incline x 1 set
V-bar rows x 3 sets
Decline bench x 2 sets
Cable rows x 2 sets
Wide grip pulldowns x 1 set
Cambered bar curls x 3 sets
French press x 3 sets
Preacher curls x 3 sets
Tricep extensions x 2 sets

Next day back in the gym is next Monday. Tear it up this week, Huy, Bob, Greg and all.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs today. Not too heavy but enough.

Squats 5x
Kb box step ups 4x
Stiff leg db deads - Bulgarian split squats 4x

Did some abs to cap it off. Time to rest these babies. Bed time!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Can't wait to jump back in the mix. Picked up a 15lb kettle bell, all hell broke lose on my back :bh

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Press day. Shirt but sweet.

Incline bb 4x
Flat db neautral 4x
Dips - flys 4x
Standing Arnold db 4x
Side delt raise machine 5x 2xfailure

Some quicks tris - followed by Vietnamese sandwich

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back and a bit of arms. 2/3 way thru I strained a lower right ab. Hopefully that's all it is.

Wide grip seated rows
Wide grip lat pulldowns
One arm dumbbell rows
Shrugs
Straight bar tri pushdowns (that's where the fun started)

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Wouldn't that be just a sandwich for you? :r

Dude, we have "cafe Bunn Mi" They have a crispy duck banh mi, oh sooo goood! Crispy outside juicy inside.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Leg day with the trainer. Oh he loves to bring me pain.

Leg press, double drop sets
Goblet squats, double drop sets
Hamstring suspension curls
Calf raises, three different feet positions.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Forgot to post my Saturday morning workout. Lots of chest/shoulder work. Took a couple days off to rest up. Gonna hit it hard tomorrow.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thanks for hitting it hard for all of us, Guys!

PT today, back in the gym tomorrow. I'll try a split routine now that me ankle is around 75%.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back and Arms

Narrow grip reverse lat pulldowns
Narrow grip low cable rows
Assisted neutral grip pull ups
Wide grip straight arm lat pulldowns
Weighted tri dips
Ez bar 7-7-7 curls

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice work, Bob! :tu

Ended up hitting legs after PT yesterday, leg presses, leg curls and calf raises.

Heading in for ICW shortly.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

IBD

Deadys 3x
Seated row 6x
Pendlay DB row 4x
Machine pull down 5x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hit bench from 4 angles, some vertical bench and some flyes for chest yesterday. Finished off with some tris.

Heading in for back and bis shortly. Looks like Huy and I are on the same cycle again. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I’m late this month...

Just a unmovtivated leg day. Kept it light.

Squats 4x
Hack squats 5x
Box step up 3x
Seated extensions 3x
Lying curls 3x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Listening to your body is good, Huy. Unless you have uncontrollable flatulence.

Barbell rows x 4 sets
T-bar rows x 4 sets
Wide pulldowns x 3 sets
Cable rows x 3 sets
Wide Olympic bar rows x 2 sets
Dumbbell curls x 2 sets
Preacher curls x 3 sets
Cambered bar curls x 4 sets

Leg day tomorrow, then teaching in the afternoon. I just know imma bust out in a sweat in class. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Someone kill the rabbit? :r

ILD. Felt strong so went heavy (for me)

Leg press
Seated extensions
Hamstring curls
Hip adductors
Calf raises

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good work, Bob!

Heading in for wheel day myself.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Just a overall unmotivated week.

Glad it’s over.

Upper body hypertrophy day.

Incline db - db rows
Plate loaded presses - cable pull downs
Kb ohp - bb upright rows

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope you're motivation returns next week, Huy.

Leg day, still kept it simple. 6 sets of leg presses, heavier than last time, and some calf raises. Looking to add more hammie work next week.

Off tomorrow. Back for ICS on Sunday.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Not much motivation today, but drug my butt to the gym.

Icarian press
Incline press
Dips
Plate press
Arnold's
Ez upright rows
Rear delt flys

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Those can be the days that count, Bob. :tu

ICS comin' up. :ze

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

All cardio today. Been slacking on it.

3.7 miles on treadmill, walk/run
20 mins of HIIT

Need to get back to running more often. The lack of doing it and the added weight I've put on has taken its toll.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Tell me about it, Bob. :hn

Incline bench x 3 sets
30* incline x 3 sets
Vertical bench x 4 sets
Flyes x 3 sets
Decline bench x 3 sets
Ab work
Skullcrushers x 3 sets
Tricep extensions x 3 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Car was broken into last night. Stole my wallet. So I wasn’t particularly happy.

Didn’t think today’s training would go well but I got out of my funk and had a good leg day.

Squats 5x
Plate loaded front hack squats 4x
Kb box step ups 3x
Seated extensions 4x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Well the car part sucks....did they break a window?

Sometimes you can channel that anger into a good workout...good job. :tu

T-bar rows x 4 sets
Barbell rows x 3 sets
Cable rows x 3 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Sucks about the car break in Huy.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Still waiting for details. Huy. It's the ex-cop in me. ;)

Leg day, was sore going into it so went light on front squats, heavier on presses, some calf raises and that was enough of that chit. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

**** happens... I’m over it.

Pull day

Pendlay rows 4x
Seated row 6x
Lat pull down 6x

Some superset bis and then hooped for a bit

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Leg day with trainer.

Started with squats. He noticed I bend to far forward, so asked me if I ever tried low bar squats. Nope, never heard of them. So after 3 sets of regular, did 4 more with a low bar setup. Managed a personal best and now know I could do a lot more.

Squats x7
Leg press x5
Hamstring curls x5
Knee work with bands

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice Bob. I like that your trainer notice that.

I personally low bar squat once a week. Just make sure you do some proper warming up prior to low bar. You’re more focusing on your glutes and hammys.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yea, I'm adding more to my warmups, plus doing a lot more stretching after. Felt odd at first, but by last set it wasn't so bad. Rethinking about stopping training with him. November will be a year. Was going to just go on my own, but seems like I'm always learning with him.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good stuff, Huy and Bob, workout wise and conversation wise.

Going to need to pick a poison for cardio until I can skate again. Thought of several reasonable options. They all suck, :hn :r