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Old 10-29-2020, 12:37 PM   #6421
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Yesterday:

Walking lunges x 5 sets
Stiff legged deadlifts x 5 sets
Hack squats x 5 sets
Quad extensions x 5 sets
Reverse hamstring curls x 5 sets
Leg press x 5 sets

Today:
Seated military x 6 sets
Rear delt flyes x 4 sets
Cambered bar curls x 5 sets
Skullcrushers x 5 sets
Preacher curls x 5 sets
French press x 5 sets
Dumbbell curls x 3 sets
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Old 10-30-2020, 09:08 PM   #6422
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Crazy day, heavy and fast.

T-bar rows/Bench press x 5 supersets
Olympic bar rows/Incline bench x 5 supersets
Superwide pulldowns/Vertical bench x 5 supersets

Wanted to do a couple cable row/dips supersets, but I was soaked, gassed, and my shoulder was singing.
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Old 10-31-2020, 04:09 PM   #6423
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Seated military press x 7 sets
Skullcrushers x 6 sets
Rear delt flyes x 5 sets
Barbell curls x 5 sets
Preacher curls x 5 sets
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Old 11-02-2020, 10:32 AM   #6424
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Legs basics:

Squats x 6 sets
Front squats x 4 sets
Leg press x 6 sets
Quad extensions x 4 sets
Reverse hammie curls x 6 sets
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Old 11-02-2020, 04:28 PM   #6425
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Back day. Heavy then home.

Barbell rows x 6 sets
Supported T-bar rows x 6 sets
Cable rows x 5 sets
One armed rows x 5 sets
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Old 11-03-2020, 04:11 PM   #6426
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Leg press x 10 sets
Incline bench x 5 sets
Hammie curls x 5 sets
Decline bench x 5 sets
Quad extensions x 5 sets
Vertical bench x 4 sets
Flyes x 4 sets
Dead hangs
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Old 11-04-2020, 03:29 PM   #6427
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Military press x 5 sets
Rear delt flyes x 5 sets*
Skullcrushers x 5 sets*
French press x 4 sets*
Preacher curls x 5 sets*
Cable curls x 3 sets
Dumbbell curls x 3 sets*

* = last set drop set
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Old 11-05-2020, 08:53 PM   #6428
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Squats x 8 sets
Front squats x 6 sets
Hack squats x 4 sets
Hammie curls x 4 sets
Quad extensions x 4 sets
Dead hangs
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Old 11-06-2020, 02:15 PM   #6429
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Have rowed pretty heavy the last few back days, so decided to change it up for one. Outrageous day.

Superwide pulldowns/Bench press x 6 supersets
High pulls/30* incline press x 5 supersets
Barbell rows/Incline bench x 5 supersets
Pullups x 2 sets
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Old 11-07-2020, 12:10 PM   #6430
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Supersetted bis and tris today, barbell curls/skullcrushers, preacher curls/pushdowns, dumbbell curls/french press. Some trap work after that.
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Old 11-10-2020, 10:30 AM   #6431
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Back day. Another volume day, back to heavy next time.

Cable rows x 6 sets
Wide pulldowns x 6 sets*
Barbell rows x 4 sets
Barbell rows/High pulls x 2 supersets
High pulls x 2 drop sets
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Old 11-10-2020, 03:22 PM   #6432
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

ICT

Incline bench x 6 sets
Decline bench x 6 sets*
Flyes x 4 sets*
Dumbbell bench x 4 sets*
Dead hangs

* = last set drop set
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Old 11-10-2020, 04:17 PM   #6433
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

ICT here as well. Kept it simple and short as I get back into the swing.

Dips
Flat bench dumbbells
Incline bench dumbbells
Seated flyes
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Old 11-11-2020, 09:39 AM   #6434
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Good stuff Bob.

Heading in for legs shortly.
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Old 11-11-2020, 11:29 AM   #6435
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

2 days in a row. It’s a miracle!

Quick back day.

Pulldowns
One arm rows
Seated rows
Lat pulldowns
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Old 11-11-2020, 06:35 PM   #6436
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

I started circuit training today.
Bench press
chin ups
shoulder press
v-ups
side bends
squats
dead lift

Kicked my rear.
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Old 11-11-2020, 07:10 PM   #6437
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Bob and Ray, rockin' the iron!

Front squats x 8 sets
Leg press x 6 sets
Hack squats x 4 sets
Quad extensions x 4 sets
Stiff legged deadlifts x 4 sets
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Old 11-13-2020, 05:16 PM   #6438
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

T-bar rows x 6 sets (heavy)
Bench press x 6 sets (heavy)
Wide pulldowns/Wide incline bench x 6 supersets
High pulls/Military press x 4 supersets
Dead hangs
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Old 11-16-2020, 04:05 PM   #6439
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Haven't missed a workout, just haven't posted.

Saturday: Legs and shoulders
Sunday: Arms

Today:

Barbell rows (heavy) x 6 sets
Cable rows (heavy) x 6 sets
Rear delt flyes x 5 sets (1 drop set)

That was is for today, heavy enough that I didn't need anymore. ICT tomorrow.
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Old 11-17-2020, 07:04 PM   #6440
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Incline bench x 5 sets
30* inclines x 4 sets
Declines x 4 sets
Dumbbell press/flye x 4 sets (1 drop set)
Hammer Strength inclines x 3 sets
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