Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Going in for chest later today. My hamstrings are still on fire from Tuesday.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

ICT

Flat bench
Weighted dips
Incline dumbbell press
High cable flys
Low cable flys
Rear delt flys
Seated dumbbell press
Front delt raises
Cardio

I think that hit all the major chest/shoulder muscles. Lol

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job, Bob. I'm a poet and didn't know it.

Back yesterday:
Olympic bar rows
T-bar rows
Wide pulldowns
Cable rows

Short on time today, so I'll hit some arms and shoulders and save legs for tomorrow.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

forgot to add, yesterday was my first time getting buried under the bar. I added a bit of weight on flat bench on the 4th set. Was feeling good, or maybe cocky. Tried to rep out one more. Nope, ain't gonna happen. Was maybe 1" away from racking it. Good thing I didn't use clips.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Glad you got loose, Bob!





You are loose, right? :tf

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yes, loose as a goose.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hit up arms today.

Tri pushdowns
Tri overhead extensions
Tri kickbacks
Ez bar skull crushers
Preacher curls
Drag curls
Zott curls dropset
Cardio

Back day with the trainer tomorrow

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Another solid day, Bob, :tu

I did arms too, hit Olympic bar curls, preacher curls and concentration curls for bis, and did all cable work for tris today. I have no idea why but tris were weak as Hell today. :confused:

Leg day tomorrow. Lord, give me strength. Literally.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Not my best back workout. I think the hell I’ve put myself through the last 5 weeks caught up to me.

Deadlifts, only two sets until I tweaked the one sore spot in my back
Low cable rows
Pull up eccentrics
Reverse narrow grip pulldowns
One arm band rows
Shrugs, light weight, 15/reps each of 3 hand positions (45 reps per set)
Ab work

Trainer told me to get a cheat meal and take tomorrow off. So I got a small pizza loaded with meat. Finished it and not entirely over full.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hope the pizza and some rest helps, Bob.

Went heavy and volume for legs today. Kicked some major butt.

Front squats x 11 sets
Leg press x 6 sets
Quad extensions x 4 sets
Hammie curls x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Wow!

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yeah, and I'm feeling it the morning. :r Might have to do some time on the bike to try and keep the lactic acid in check.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

I went in and did some cardio and stretching. Should’ve started with stretching the hip flexors. Didn’t get to do them. The other stretches aggravated my back. I looked like an old man getting off the floor. Ice and Aleve are helping.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Damn, Bob, I've had stretches of back problems (been a long while, <knocks on wood>. I hope you can get the inflammation down and get some relief. I used to bum one muscle relaxant off someone, all I usually needed was one night sleep with no tightening of the back and I was pretty good.

Thought I was going to do cardio when I left for the gym. Then I thought, "chest is up next", and tomorrow is Monday. So I did chest. Maybe cardio tomorrow, or maybe back. Don't have time for both before work though, so I'm playing it by ear.

Vertical bench x 5 sets
Wide incline x 4 sets
30* incline x 3 sets
Decline bench x 4 sets
Flyes x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Fast and light leg day. Lower weight, higher reps.

Leg press x4
Leg press for hamstring x3
Single leg curls x3
Hip adductors x3
Ab work
Cardio

Backs feeling better. Didn’t want to push it too bad today and aggravate it more. The 3.1 miles on th treadmill really loosened it up.

Gym was packed today. More so than I’d seen in a while. Tomorrow is chest day. Looking forward to it. The cheat day and rest did me good.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Glad it's feeling a little better, Bob, hope it continues to improve.

Just did cardio and abs yesterday. Heading in for back shortly.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Good day on back, and felt extra energy so I threw in 7 sets of military press for delts.

Olympic bar rows
Neutral grip T-bar rows
Smith machine rows
V grip T-bar rows
Military press
Cable rows

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

ICT and shoulders

Flat bench
Weighted dips (graduated to the 35lb plate)
TRX work for shoulders
Low cable upright rows
Icarian press
Rear delt flys
150 push-up finisher. Every break I had to do 10, 10x2 plate presses. Finished in 7 sets.

I earned my taco dinner.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice job, Bob! :tu

Hey Bob, remember when Huy used to post in here? :D

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

:D