Re: Pumping Iron with Adriftpanda and Icehog3 II
 

No cardio last night. Water consumption is way down, I might be getting low on liquids, heavy sweating followed by headaches after the last two sessions. So, just weights.

Mid weight higher reps last night with some jump ropes between sets.

incline curls
standing curls
hammers
ez bar reverse
seated bb curls
seated bent arm raises

standing overhead press
standing french press
rope extensions
tri extension, palm up, down and neutral
close grip bench

squats

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Killin' it, Bob and Greg!

Do one rep for the Hogger. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I walked up Powell St from Union Square, all the way up to the Fairmont Hotel, to a damn cigar shop that was closed.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

No weights today. Started training for a sprint duathlon. Ran 1.5 miles, biked 6, ran 1 mile. So basically half a sprint.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good work, Bob.

30 min on the elliptical
1min jump rope between sets again. I’m starting to realize I have no jump rope skill lol.

Chest
B.B. bench wide 4x15
Bb bench normal 4x10
B.B. narrow 4x5
Flat flys 4 13
Incline flys 4x10
Incline dB 4x12
High cable press 4x13
High cable flys 4x10

Squats 5x12

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Lots more crutch assisted stair "dips" today. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Whenever I’m on crutches, seems like every few years :r, scares the poop outta me. I just keep imagining that I’m going to a header from the top of stairs :tf

So be careful on those stairs.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I have some nervous moments, especially going up, Greg. Feel like if I don't lean overly forward, I'm gonna fall back. Been on them three weeks now without a spill, hope to keep my record perfect. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Three weeks already Tom? How much longer do you think you'll need them?

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

The surgery was 2 weeks ago, and the doc said no weight bearing for at least 6-8 weeks. He likes the way it's healing so far though, so I am praying for the 6, Bob. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Didn’t have time yesterday for legs...

Squats 5x3

Flat pause bench 4x3

Kb step up 4x
Plate loaded incline press 4x
Seated Arnold db 4x

Hit some tris

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

To borrow from ZZ Top, "I got legs and and know how to abuse them".

Worked with my trainer today. Corrected some of my form issues that hopefully will stop my knee from hurting so much. Wanted to do squats since my back is feeling better, but some guys had the rack tied up.

Leg press
Single leg hamstring curls with the physio ball
Dumbbell step ups
Goblet squats
Hip adductors
Adductor stretches
Ab work

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Keep up the great work, Guys, make me work hard to catch back up when I'm back on my feet. :tu

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Quick back day.

V grip landmine row 5x
Pull ups 8x
Plate loaded hi row 4x
Wide grip pull down 4x

Bb curl 5x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

30min on the elliptical

lower back and knees are kind of sore.

pulld owns
close grip pull dons
reverse grip pull downs
v bar pull downs
cable rows

incline curls
standing curls
hammer curls
seated bb curls
seated bent arm raises

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

:DI thought you bought some knee pads after last time.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back and arms today.

One arm dumbbell rows
Pull-ups
Wide grip pulldowns
Narrow grip rows
Shrugs
Straight bar tri pushdowns
Hammer curls
Tri extensions
Ez bar curls. Only managed one set. The tendinitis wouldn't let me get any more done.

The callouses on my hands look like white jelly beans. Lol

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Upper day.

Flat pause bench 5x
Pendlay bb row 5x

Plate loaded machine press 4x
V grip pull down 4x

Seated machine row 4x
Seated ohp 4x

Also super set arms.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Too hot in the gym last night. 1hour on the elliptical and I was spent. Did some in swings and called it.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You must be working out at the same gym as me. 2 of the 3 AC units are down. :fp

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

And then the depression set in….. :(

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I usually don't mind. No matter the weather I'm always in sweats pants and a hoodie. That's my comfort zone, if anything is missing, my workout feels off. I'm hella mental. But there was not even a breeze from the windows.

Even when I did the physical for Alameda SO, it was supposed to 100deg that day, instructor told me, boy you better start getting undressed cuz I ain't picking you're big azz up if you collapse. :r.

To channel Dic, you need to masturbate more.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thank goodness Amazon has the 55 gallon drums of lotion on Prime. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Short sweet chest day.

Incline dumbbell press
Flat bench press
Dips
Push-ups

I'll learn that the extra 15 mins drive to my normal gym is better than putting up with the crappy equipment at the one close to me.

Watched one guy doing bicep curls with a straight bar and some weight. Look d like he was in a rocking chair, With all the movement he was doing. Not controlling at all in the eccentric, and not fully extending his arms at the bottom.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Leg yesterday. Squats and more squats. Didn’t go too heavy as I don’t want to be walking like a crippled this weekend.

Press today. Felt okay, took 120db for a ride today, felt pretty smooth.

Ohp 3x
Flat db press 3x
Plate loaded hammer strength press 5x
Db side delt raise 6x
Dips 3x

Hit some quick tris but didn’t want to overdue it since I was a bit gassed.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thanks for the inspiration, Huy and Bob.

My arms are getting smaller, my chest is getting flatter and my belly is getting bigger. I don't even wanna talk about my right leg. :hn

Hoping to be back in the gym by the last week of July.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Been lazy for updates.

Mon.
1hr on the elliptical
db flat bench x3
bb flat bench 1-2 rep x2
incline bb press
high cable press

squats
weighted chains stairs x 10

Tue
30min on the elliptical
standing overhead press
Arnolds
db flys
db front raises
db bent over raises

wide grip pull downs
v bar rows
machine high rows
shrugs
dead lift
good mornings

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job Greg. Always impressed with your cardio.

Back day. I did abs on Monday and my core is shredded. I feel like someone stretched my body. Hard to do certain things today.

Db Pendlay rows 5x
Seated wide grip row 5x
Roc it pull down machine 6x

Hit some bis and hooped with the young ins for a game.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Tomorrow is back day for me. I keep seeing you guys mention the Pendlay rows. Looked em up. Going to try tomorrow as I've never done them.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Got tired reading Greg's post. Got fat doing everything (as in "nothing") else. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

no cardio last night, foot is really sore :na

warmed up with some medicine ball squat throw the ball into the air move.

incline db curls
preacher curls
hammer curls
seated bb curls
seated bb bent arm raises
reverse ez bar

standing french press
rope tri extension
palm down extension
palm up tri extension
neutral grip tri extension
close grip bench

cleaned up the gym, again. I think it's the new cross country coach making a mess in the gym :gary

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Wheelies.

Fronts 5x
Platz front 4x
Kb lunges - box jumps 4x

Mi legs done.

One more quick training and then I get to hang with my boys at socal 19

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back and arms today. Made up for missing yesterday.

Wide grip lat pulldowns
Wide grip rows
Single arm dumbbell rows
Straight arm lat pulldowns
Shrugs
Tri pushdowns/overhead extensions superset
Ez bar preacher curls
Tried hammer curls but my tendinitis wasn't having it.

Finally saw my nitric oxide (1st Phorm Alphasurge) doing its job. Had veins popping that I've never seen before.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Was supposed to workout this morning, but lack of sleep diverted those plans. Finally drug my butt there 12 hours later. Worked out the wheels.

Squats (new PB on weight)
Leg extensions
Hamstring curls
Calf raises
Ab machine, leg lift supersets

Got to try out my new lifting shoes. Really helped on the squats

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Quick gym day

Superset 3 sets
20 Deadlifts at 275
100m single arm axel carries. Rest 2 min

Biceps
Standing curls 5 sec negatives 4x6
Chin-ups 3 sets each to failure
Pinwheel curls 3x10
Seated preacher curls 3x8

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Took off the boot (had the cast removed Friday). My right calf looks about 1/2 the size of my left, and when I squeeze it, it's just a little bag of mush. Now I'm getting aggravated, I need to get this sh!t off and get back in the gym. :mad:

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

So quick from what it was to what it is now ;s Hope the healing is coming along, Sir.

I don't want to go back to the gym or work, I just want to SoCal all day erry day!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I would probably be less depressed if I had gone to SoCal, Greg! :tu

Unless Huy made fun of my calf, that is. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

As much as Huy works on his legs, his calves are lacking :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Funny, my legs were always my biggest body part until I started playing hockey 4 days a week at age 30. :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

They are rather smaller. Team no calves

Last 2 days have been 30-40 min training only. :(

Monday -
squats 6x
Stiff leg deads 6x

Today -
Flat pause 5x
Hammer strength press 4x
Kb Arnold 4x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

We should get shirts made!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You might have some huge calves after rickshawing me around Vin's in a couple weeks. ;) :r

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Isn't that Huy's job.

30 min on the elliptical is all I could muster up. Trying to take deep breathes while coughing up lung sucks.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Another quick day yesterday.

Pendlay rows 5x
Db rows 4x
Pull ups 3x

Hit some db curls and reverse bb curls

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

West coast, Huy.

East coast, Son.

Midwest, seeking applicants. :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

You!

Last day of training before taking off tonight up north.

Legs and chest.

Squats 5x
Bb box step ups 4x

Incline db 5x
Seated cable press - flies 4x

Bb curl - close grip bench 4x
Db curl hammer - reverse grip press down 4x

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Left my keys at home, no gym tonight.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

How the hell could I do that, Huy? :confused: :lr

Good workout too.

Greg, just kick down that door, you're a big man. ;) :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Last time I broke a door down they 'joked' I was going to get the bill :na didn't break it on purpose, just put too much shoulder into a stuck door.

Gotta make up for lost days.

1.5 hours on the elliptical varying intensity

bb bench 4x12
Squats 4x12
Calf press 4x25
Standing ohp 4x10
Close grip bench 4x10
db curls 4x10