Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Chainsaw13]

Leg day!

Barbell squats
Single leg dumbbell lunges
Suspension hamstring curls
Seated hamstring curls
Suspension hip flexors
Single leg calf raises

[icehog3]

Back, shoulder and tri day on the new program. Lower back felt fine when I got up, go figure...

Back (11 sets)

5 supersets Barbell rows - T bar rows 225/225, 245/225, 275/205, 205/225, 185/250
Wide pulldowns 180, 200, 220
Cable rows 200, 220, 240

Shoulders (12 sets)

Military press 135, 155, 165, 175, 155, 135
Rear delt flyes (pec dec) 130, 160, 130
Barbell shrugs 225, 275, 225

Triceps (5 sets)

Skullcrushers 115, 125, 135, 115, 105

[Adriftpanda]

Nice work to close out 2017.

I closed it out by eating donuts

[icehog3]

Originally Posted by Adriftpanda

Nice work to close out 2017.

I closed it out by eating donuts

You probably feel better than I do this morning.

Hope we all reach our fitness goals for 2018.

[shilala]

You spelled Huy's handle wrong in the title, meatball.

[Adriftpanda]

Deadys 4x5
Pause deadys 3x6

Pull ups 7x20
DB row 4x8-10

Superset some byez

[icehog3]

Good stuff, Huy.

Back to chest and bis on 2 days less rest on the new program.

Bench press 3 sets
30* incline 2 sets
45* incline 2 sets
Decline 3 sets
Vertical bench 2 sets
Flyes 3 sets
Dips 2 sets

17 working sets was more than I went in intending to do (12-14 was the plan), but had a lot of juice today.

Olympic bar curls wide grip 3 sets
Olympic bar curls regular grip 3 sets

[Adriftpanda]

Skwats 4x4 but did lots and lots of sets prior to my working sets.

Incline BB bench 4x3

seated cable flies - bulgarian split squats 5x8-12

lying skull crushers (DB)

Thats all she wrote. Time to eat some pulled pork and mac n cheese

[icehog3]

Originally Posted by Adriftpanda

Skwats 4x4 but did lots and lots of sets prior to my working sets.

Incline BB bench 4x3

seated cable flies - bulgarian split squats 5x8-12

lying skull crushers (DB)

Thats all she wrote. Time to eat some pulled pork and mac n cheese

I had pulled pork and Adam TG's smoked cheese. 'ceptin' for the macaroni, we done eated mostly the same.

[bonjing]

Had nothing at the gym today went to lift and the right shoulder said nope. Went to squat and the back said nope. So just did my 90 on the elliptical, ran some stairs and court sprints.

[icehog3]

Sometimes you just gotta make due, Greg...good on ya for doing something.

[bonjing]

Got a massage set up for saturday, hopefully they can work out whatever is bugging the shoulder and back.

Till then, probably just going to do cardio and attempt more jump rope since there is no one to laugh at me yet.

[icehog3]

Hope the appointment helps, Greg. Have you tried eating extra pig tail?

Back day today, on 3 less days rest than usual. Did 17 sets, high reps for volume and intensity.

T-bar rows 225-250 4 sets
Barbell rows 225-265 4 sets
Pulldowns (varied grips) 180-220 4 sets
One arm rows 115-160 3 sets
Pullups 2 sets

Will skip another day off and get legs and shoulders in tomorrow afternoon.

[mk05]

Back from the dead! Got back on after a week of eating terribly.

3x
500m row
3 minute planks (1 min each side)
20 pull-ups
40 push-ups
40 squat jumps

41 minutes (ouch...) That's just 60 pull-ups too. I was DYING.

[Adriftpanda]

Deadys (worked on double overs) 5x8
Chest supported rows 4x8 w/drop set

Single DB snatches 3x3
Seated plate loaded shoulder presses 5x8-12

DB pull overs 3x12

Finished off with EZ bar curls and 4x12 pull ups

[icehog3]

Good work, Men.

Puppy. Monkey. Baby.

Puppymonkeybaby.

[bonjing]

90 min on the elliptical.

1 minute jump rope between sets.

Almost completed a full minute without tripping up

db curls got my 40lbs up again
db hammers
seated bb curls
ezbar reverse grip curls
seated reverse bb curls

rope pull downs
one arm cable pull down
reverse grip cable
cable push downs
overhead rope extensions

shoulder is still bugging me and the back is starting to get worse, barely got out of the car last night after the gym.......

[icehog3]

****, Greg, hope things start feeling better here soon.

[Adriftpanda]

Hope you feel better. Have you tried foam rolling or using a ball? I use hyperice ball.

https://www.roguefitness.com/hyperic...4aAtKzEALw_wcB

I use it about 3-4x a week, post training. It provides deep muscle work and will help loosen up tight areas. I HIGHLY recommend you getting one.

[Adriftpanda]

Front squats 3x3 @285
Front squats 3x6 @225

BB step up ups 3x8 (tried to do these as explosive as possible)
Seated leg extensions 5x12

Pause BB bench 4x3
Fly machine 4x10-12

Incline db skull crushers 3x12-15