Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Good stuff, Huy.

Quick and heavy yesterday, and saved traps for another day.

Military press x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
French press x 2 sets

[icehog3]

Cardio and some leg presses yesterday. ICS today. Yay me.

[Chainsaw13]

ICS as well

Dips
Seated bench
Incline dumbbell press
Seated flyes
Rear delt flyes
Cardio

[icehog3]

Volume day...didn't feel super strong so I went relatively light and hammered out the reps. Gave priority to middle chest today.

Bench press x 5 sets
Vertical bench x 5 sets
Wide inclines x 5 sets
Declines x 3 sets & 1 drop set
Flyes x 3 sets & 1 drop set
Precor bench x 2 sets 1 drop set
Dead hangs

[icehog3]

Back day. Knew I wasn't in for the long haul, so supersetted to get some volume and intensity in fewer sets. Done good.

Neutral grip pulldowns/T-bar rows x 2 supersets
Wide pulldowns/T-bar rows x 2 supersets
T-bar rows x 2 sets
Barbell rows/Cable rows x 3 supersets
Barbell rows x 1 set
Cable rows x 2 sets
Rear delt flyes/High pulls x 2 supersets

[Chainsaw13]

Cardio for me. Trying to get my conditioning back up for running for distance. 2 miles in 177. Steady state @6.7mph for most of it. Threw in some 1 minutes fartleks (it’s a real word) @8mph.

Leg day tomorrow.

[icehog3]

Good stuff, Bob.

[icehog3]

Shoulders & Arms

Military press x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 2 sets
Skull crushers x 5 sets
Tri pushdowns x 4 sets
Barbell shrugs x 4 sets

[Chainsaw13]

Killing it Tom!

Leg day for me. Again, about 80% max for working sets, minimal rest.

Squats, 3 warmup sets, 7x3 working sets
Walking lunges, 6x5 sets
Hamstring curls 6x5 sets
RDL’s, 4x8 sets
Good girls, 4x8-10

Been going up slowly in weight each workout. The squats were fairly easy even at 80%. Getting stronger.

[icehog3]

Great progress, Bob. Get that tendon solved and the sky is the limit for you.

Imma head in shortly, legs and cardio for sure, maybe some core if cardio doesn't gas me too badly.

[icehog3]

Squats x 4 sets
Leg Press x 4 sets
Hack squats x 4 sets
Hammie curls x 4 sets
Extensions x 4 sets

Cardio x 49.5 minutes

Off day today. Thank Heaven.

[Chainsaw13]

Back day. Decided to skip deadlifts and just focus on the basics.

Wide grip pulldowns
Reverse grip pulldowns
Seated rows
Dumbbell rows
Shrugs

[icehog3]

Sounds like a good back day, Bob.

Imma give back/chest supersets a shot today, hope I don't sh!t my Zuubas.

[Chainsaw13]

Shoulder rehab day 1.

I follow a guy on FB and Instagram, Shmashwerx. He’s big into CrossFit and blew out his shoulder with the same injury I have. He posted his rehab routine that allowed him to not need surgery. Figure it’s worth a shot. If anything I’ll have stronger shoulders and core.

Scapula pulls
Banded around the worlds
Prone 360 sweeps
Prone ATV’s
Banded prayers
Incline single plank rotation
https://www.facebook.com/smashwerx/v...3859561341391/

Kneeling land mine shoulder press
Kneeling land mine incline press
Dumbbell side/front sweep raises
Seated ez bar curls

[icehog3]

Crossing my fingers and toes it helps, Bob!

Friday workout:

T-bar rows/Vertical bench x 4 supersets
Vertical bench x 1 drop set
Cable rows/Wide bench x 3 supersets
Wide pulldowns/Declines x 3 supersets
Declines x 1 drop sets
Rear delt flyes/Flyes x 3 supersets
Flyes x 1 drop set
Precor inclines x 2 sets

Saturday:

51 minutes hard cardio
Leg press x 8 sets

[icehog3]

Military press x 6 sets
Rear delt flyes x 4 sets
Skull crushers x 4 sets
Close grip press x 2 sets
Barbell shrugs x 6 sets
Dead hangs

[icehog3]

Monday strictly bis and abs. Did a hodgepodge whirlwind of cambered bar curls, Olympic bar curls, preacher curls and dumbbell curls.

Tomorrow will be a late start if at all, need to play it by ear with my plumbing issues (my toilet, not my wiener). Probably cardio and some quads if I can get in early enough.

[Chainsaw13]

Leg day. This one kicked my arse, in a good way.

Squats, 4 warmup sets, then 7x3@285, 1 minute rest.
Leg press (hamstring focused), 2 warmup sets, 4x5@710
Dumbbell box step ups, 4x8
Hamstring curls, 4 sets to failure
Dumbbell lunges, drop set. 3x10

[Adriftpanda]

Back day. Felt good so went heavy

Pull ups 5x
Bent over bb row 4x
V grip pull down 4x
Single arm row 5x
Reverse flys 3x

Legs tomorrow. Wheel chair me out

[icehog3]

Kicking ass, Boys!

Like that squat routine, Bob, but I just don't go low reps often. Sucks gittin old.