Cigar Asylum Cigar Forum - View Single Post - Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

swingerofbirches · 06-13-2015, 08:53 AM

lol glad to hear it Tom.

Tried to gear today's whole workout toward elevated heart rate/cardio, since traditional cardio is a little tough with my ankle still swollen.

Squats (front/close)
Warmup - 45x10
Sets 1-10 @ 95 (30sec rest between sets)

Wide Bench superset w/ Close Grip Bench - 5x20 @ 45 (so 1 superset = 40 total reps)

Wide Grip Standing Barbell Row SS w/ Barbell Curls - 5x20 @ 45 (only managed 11-15 for the last 3 sets of curls)

Arnold Press SS w/ Shrugs (Hammerstrength bench) - 5x15 @ 35lb dumbells (AP) / 5x15 @ 90 for shrugs

Battle Ropes - 5 rounds of 1min each ... first time trying these. Whew!

Everyone have a great weekend!

06-13-2015, 08:53 AM	#1660
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II lol glad to hear it Tom. Tried to gear today's whole workout toward elevated heart rate/cardio, since traditional cardio is a little tough with my ankle still swollen. Squats (front/close) Warmup - 45x10 Sets 1-10 @ 95 (30sec rest between sets) Wide Bench superset w/ Close Grip Bench - 5x20 @ 45 (so 1 superset = 40 total reps) Wide Grip Standing Barbell Row SS w/ Barbell Curls - 5x20 @ 45 (only managed 11-15 for the last 3 sets of curls) Arnold Press SS w/ Shrugs (Hammerstrength bench) - 5x15 @ 35lb dumbells (AP) / 5x15 @ 90 for shrugs Battle Ropes - 5 rounds of 1min each ... first time trying these. Whew! Everyone have a great weekend!