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