Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Yes! Just getting back started myself. Legs this morning. Stairs are fun. :D

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good deal, Moses and Bob.....keep it up!

Back day yesterday, fairly heavy.

Bent over rows x 7 sets
T-bar rows x 5 sets
Wide pulldowns x 4 sets
Cable rows x 4 sets

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Not Saturday night kept cinching up and walking like Frankenstein... Today I will work out again and should feel better, and do all the parts I missed on the last workout.

Trying to keep it 2-3 days a week.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Give 'em Hell, Moses! :tu

Leg day today, got an Olympic bar with some shoulders supports and did some squats. Neck hurts a little but it was worth it. After that just some hammie curls. Gonna take tomorrow off, and stay on my 4 on, 1 off schedule the next couple weeks.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Haven’t low bar in a few weeks, so took it 80%.

Squats 4x3 @80%
Squats 2x6 @60%

Bulgarian split squats 3x10
Seated leg extensions 3x15
Lying leg curls 4x16

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good stuff everyone, nice to see other people besides Tom and Greg

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Keep it up Bob and Moses!!!

An hour on the elliptical for a warm up.

Dumbbell press
Dumbbell flat flys
Incline dumbbell
Incline dumbbell flys
Standing cable press' to get my lower chest
And high cable flys
Flat bar with chains for added resistance wide, narrow and close grip

Sumo's with chains
Deads with chains too.
Squats with calf raises

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

An hour? Cardio for an hour for a warm up? Wtf... that’s like going down on a girl for an hour and saying that’s foreplay.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Yeah, I do two, maybe three plays at most.

Thinking about skipping my day off today.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

That's how I role, don't be mad :r :xxx

Actually I think this smilie is more appropriate :dr


Besides, gotta burn off those damn calories I've been eating.

Chicken and cauliflower rice for the win? :na

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Thought about it. Skipped it anyway, body needs the rest.

Yes, please. :D

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Eww. Hey, you finished with that liquids diet ****?

Had a good chest day. Strength felt great, must have been the 60-80%1rm last week.

Flat bench 3x4, 3x6
Incline db press
Seated cable presses - seated cable flies 3x20

Hit db over head tri extensions

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Shoulders and biceps yesterday. Trainer gave me a list of exercises to do. Last intro workout with him tomorrow. Went ahead and signed up for a year at the gym too. Plan is to sign up with the trainer for a three month stint. Give me a good basis to start.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Awesome! Congrats!

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Eww, is what I thought too. Stir fry the cauliflower with some chicken broth and some creole seasoning and it's pretty dang good. Add some slow cooked balsamic chicken with honey and it's all good!

Still on the bs diet. I get one solid meal a day and it's been pretty much the above. Sometimes I switch up the chicken with some crab.

Awesome start!

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Hour warm up again on the elliptical.

Wide grip pull downs
Reverse close grip pull downs
Seated cable rows
Some machine? High rows?
Bent over rows
One arm dumbbell rows

Leg press
Calf press
Romanian deads
Deads again

French press to close grip press on ezbar
Cable tri extensions
One arm cable tri
Reverse grip cable
Neutral grip cable
Cable push downs

Balance ball squat with medicine ball

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Some serious workouts, Boys, nice going.

Congrats on making the commitment, Bob....well, the financial one at least. Now just have the mind and body follow. ;)

I'd try switching up the chicken with some chicken fried steaks and hash brown potatoes with jalapeno cheese. :D

I am so motivated that not only did I take my regularly scheduled day off today after almost reconsidering...I am going to take an extra day off tomorrow. Might even eat sumpthin crazy bad for me. :r

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

I’d try switching up the cauliflower with rice and replace the chicken with tamales and some beans.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

:fu2 both :na

:r

I think my first "meal" will be in Reno next week. First thing substantial will be in Honolulu, POKE!!! :banger:noon

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Awesome choice! Next best after chicken friend steak tacos!

Enjoying my extra day off. Heading to the Blackhawks game.

**** you in advance, Huy. ;) :r ;s

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Chicken fried steak tacos sound interesting.

Enjoy the game, Sir!

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Lmao! Dick! I didn’t even say anything. Have a great time, Tom! Hope the blackhawks win! I’ll pray for it.

Good back day. Wanted to test out the back a bit. Didn’t want to go too heavy so stuck with 315 for deads.

Deads 4xlots @315 (back felt good but didn’t want to push it)
Bent over db row
Seated row - csble pull down
Hammer strength reverse pull downs

Hit some quick bis

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Chest/back day.

Bench press
Lat pull downs
Incline flys
Shrugs
Lower back extensions
Seated chest flys

Because my work schedule is going to be goofy the next couple months, signed up for his hybrid program. 1 day a week with him, and an online app with customized workouts to do on my own. Saves me some money too and can always pick up extra workouts with him if I have the time.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good work Bob!

Did some shoulder and bicep work today no elliptical today, just not feeling it.

Standing over head press
Arnold’s
Dumbbell flys
Dumbbell front raises
Bent over rear delt
High, mid and low cable

Bicep curls
Hammers
Reverse curls
Ezbar reverse curls


I must have over did it today, or this week, my hands are trembling. I do feel good after the work though so that’s a plus.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Great days, Greg, Huy and Bob. I now am inspired to tear it up. "ze

Huy, your prayers were answered with a nice 6-3 Hawks win. ;)

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

I prayed hard...

Another leg day.... I hate/love when legs fall twice in a week.

Front squats 6x4
Single leg presses 4x10-12
Seated leg extensions - db stiff leg deads 5x12+

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Gained two pounds at weigh in last night, sigh. Nice sunny day today, I may take a walk after the chiroprator this afternoon.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Drove to the gym yesterday, got all the way there and realized I forgot all my stuff. Said "**** it" and went home.

I'll get it in today....I think! :ze :lr

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

After 3 days off I did volume for chest, mostly pressing but some flyes and stretching motions. Still feel a pump 4 hours later. :tu

Now please give me some inspiration for tomorrow with your workouts today.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Another session with the trainer tomorrow, so decided to get in a workout myself today.

Shoulder press
Front shoulder raises
Side shoulder raises
Rear deltoid (used the machine)
Incline curls
Hammer curls
Ez bar curls
2.5 mile run

Was able to add a bit of weight to pretty much each set, and add a few reps on the last rounds.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Awesome day, I say Bob.

Kept it pretty simple today. Push with some flies

Seated db press 4x6
Incline bb press (slow negatives) 4x8
Seated cable flies

Hit some ez bar overhead tricep extensions, reverse grip push downs, to hit some tris

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Nice job, Bob, sounds like an excellent day.

Simple is good, Huy. :tu

Back day for me today, need to work off last night's tequila.... :r

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Not too bad of a leg workout this morning. Been nursing a hamstring injury that won't go away.

Lots of foam rolling to loosen up the knots. My IT band can bite my ass.
Leg presses
Hamstring extension
Hamstring curls
Single leg dumbbell step ups
More foam rolling. I'm pretty sure I'm missing another exercise.

I've got a couple foam rollers, plus a roller bar I'm going to use on my legs to try and work out the rest of the knots.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Nice leg day, Bob. :tu

Back yesterday, another volume day, didn't go heavier than 275 on any rowing exercises. Heading in for legs today.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Walking around in cold air sucks!

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Put some pants on!

Destroyed my legs yesterday with some heavy presses supersetted with some reps for hammies. Then proceeded to trash my abs.

Today will by shoulders and arms, and maybe some more abs if I dare.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Heavy on shoulders, heavy on bis, heavy on tris.

He ain't heavy....he's my Brother.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

International back day.

Pendlay bb row - deads (this was like cardio, this was no joke) 5x5
Seated plate loaded rows - pull ups 6x8-12
Wide grip pull down - single arm cable row 5x8-12

Db curls - reverse grip bb curl
Preacher curls

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Rode the bike for 30 minutes last night. (First time in years)
Did 30 curls and 30 overheads with my 2 12lb hand weights.
30 push ups.

More tonight.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good job Dave, get back on it.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Get it Dave!

First workout on my own with the trainer app.

Dumbbell press
Incline dumbbell press
Overhead press
Lateral raises
Side dumbbell raises
Upright rows
Skull crushers
Rope tri extensions

Then 3 rounds of a high intensity cardio (burpees, push-ups, mountain climbers, leg lifts, jumping jacks, Russian twists).

I'm spent.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Holy crap Bob! I'm tired just reading about your workout.

Wish that was just shrinkage :(

Hour on the elliptical followed by some chest and leg.

Flat bench dumbbell
Flat dumbbell flys
Incline press
Incline flys
Laying over head press or something like that
Satanding High cable press

Squats
Sumos
Leg press to calf press
Dead lift

Working on new/better form. Working on keeping the inside of my elbows pointed outwards more when doing deads and keeping my chin/neck more tucked. Recommended by the chiropractor since my neck no longer has a natural curve. And I've noticed I do stick my neck out more when pushing for complete reps.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Greg, I would recommend checking out Ed Coan. When I first started to train PL, I watched a log of his videos and attended one of his seminars.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Some excellent workouts, plus Dave is back in the fold. :D

Greg, my neck is straight as a pencil and at about a 60* angle. Only a transplant could help me now. :r

Bob, sounds like the PT was a good experience?

My day off today. Back in for some breast work tomorrow.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Yea, he's helped me a lot with a bunch of little things on form, etc. Plus the customized workouts online will help when I travel. I can message him with what the hotel has and he can design a routine I can do while I'm there.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Glad it's helping you out, Bob. :tu

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Back, biceps, abs today.

Assisted pull-ups
Reverse grip lat pull downs
Dumbbell rows
Seated cable close grip row
Hammer curls
Narrow grip barbell curls
Elbow and side planks

Taking tomorrow off, then running a 5k Thursday morning. Back at it Friday morning for legs again.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Normal routine for me. Hour on the elliptical.

Standing overhead press
Ahnolds
Dumbbell flys
Dumbbell front raises
Bent over dumbbell rear delt
Bent over vbar raises
Some machine :confused:
Mid, low, high cable flys
Shrugs

Dumbbell curls
Hammers
Ez bar reverse curls
Ez bar curls
Seated barbell curls.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Nice job, Men. :tu

Leg day after a 5K, Bob? You be crayzee. :r

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Damn Greg, here I was thinking I put in a big workout. :D