Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 109

Adriftpanda · 10-12-2015, 10:10 PM

No one is training or what?

Leg and shoulders today, fueled by cataylst.

warmed up with seated extensions to single db stiff legs 5x15-20
squats 4x5 but there were a ton of sets leading up to my working sets
standing leg curls 4x12-15
single leg press 5x12-15
stiff leg deads 4x10

db side raise 4x10
seated side delt raise 4x10
cable side raise - up right row 2x12
db press 3x10
cable front raise - bb front raise 2x12

icehog3 · 10-12-2015, 11:31 PM

Back workout today for me. I supersetted pullups with rows and cables. By the last round I was only able to do 5 pullups, but my back was trashed. Tomorrow is an off day for sure, and I have to play Wednesday by ear.

T-bar rows and pullups , 225, 250, 270, 225
Barbell rows and pullups 225, 255, 275, 225
Cable rows and pullups 220, 240, 260

Adriftpanda · 10-15-2015, 08:23 AM

Chesties and back yesterday.

Flat bb 4x4 but did lots of sets prior to working sets
Incline DB press 4x8-12
Hammer incline 4x8 did partials after all sets to get some more blood flowing
Seated cable flies - presses 4x12

Deadlift 4x5 with lots of sets prior as well
Wide grip pull down 4x8-10
DB row 5x8-10

Finished up with some quick biceps. 2 exercise 5x8-15 each

icehog3 · 10-15-2015, 08:49 AM

Circumstances had me end up working out Tuesday after all, volume shoulder workout.

Heading in for legs shortly.

Adriftpanda · 10-15-2015, 02:48 PM

Sissy squats and leg abductors while super setting it with calve raises on the smith machine with neck pad.

That should get you out of your funk.

Adriftpanda · 10-16-2015, 08:21 PM

Got Z nice shoulda pump and quads

DB lunges
Standing leg curl
Squats
Leg press

Standing single DB press
DB upright row
Incline rear delt fly DB
DB side raise to bb upright row

Didn't count sets or reps really. I just went by feel. I did anywhere from 2-10 sets maybe more, I don't know.

icehog3 · 10-16-2015, 11:23 PM

International Chest Day, volume (lots of reps)

Incline Bench 185, 205, 225, 245, 265, 205, 185
Bench Press 205, 225, 245, 265, 205, 185
Decline Bench 255, 285, 305, 325, 275, 245

icehog3 · 10-17-2015, 04:06 PM

Back day, another rep day.

Bent over rows 185, 205, 235, 255, 275, 295, 235
V-bar T-bar rows 215, 235, 260, 275
Neutral grip T-bar rows 270, 250, 225
Cable rows 260, 280, 305, 240
Dead hangs 2 sets

Adriftpanda · 10-19-2015, 09:31 PM

Back and breast

Pull ups - single arm cable row
V grip pull up- v grip pull down
T bar row
Wide grip machine lat pull down

DB press
DB flies
Cable press
Pec deck

Finished up with some quick tricep. Didn't keep track of reps or sets again, just went by feel.

icehog3 · 10-19-2015, 11:17 PM

Legs and bis today....Heavy leg presses and hammy curls, heavy cambered bar curls and barbell curls. Heavy day.

International Chest Day manana....3 more days of training before I head West to smoke with Huy.

icehog3 · 10-21-2015, 01:33 PM

No mental or physical energy today, definite sign that the 4 days off starting Friday is coming at the right time. Did T-bars up to 295, BoRs to 305, pulldowns to 240. But only a total of 12 sets, I just threw in the towel after set 12.

One more day, I'll try to gear up for a better one manana.

Adriftpanda · 10-21-2015, 09:52 PM

Brutal leg day, I'm excited to have a good 4 days rest before the next leg day.

Squats - lots
DB walking lunges - heavy, and painful
Standing single leg curls
Seated leg extensions

Single DB press
Behind neck smith machine press
Bb upright row - upright presses
Rear delt fly

Couple more days till I get to herf with Tom. Bring me a good cigar!

icehog3 · 10-22-2015, 12:20 AM

Sure! What would you like?

Adriftpanda · 10-22-2015, 08:08 AM

One more day of training...

I'll take 17 pairs of Partagas 170

icehog3 · 10-22-2015, 09:17 AM

Last day of training for me too.

I will bring you an I.O.U.

Adriftpanda · 10-22-2015, 09:38 PM

Chest and back

Incline bb
Incline DB

Seated row with neautral grip
Incline DB row

Fly machine
Cable pull downs

Superset some arms really quick. Good way to finish up the week before this weekend. See you in a couple days.

icehog3 · 10-22-2015, 10:14 PM

Shoulders and arms, hard and heavy. Now 4 glorious (probably really needed) days off, and a chance to smoke wih Huy.

Hope all is well with Charlie, I was used to him posting every day. Hope he's back when I get back Monday.

swingerofbirches · 10-23-2015, 01:07 PM

Hey fellas!

Awwweee, you care, Tom.

Last week was nuts with work travel and this week has been a whirlwind.

Monday - hypertrophic chest & hammies
Tuesday - just steady-state cardio
Wednesday - hypertrophic back & quads
Thursday - hypertrophic shoulders & calves
Today - just steady-state cardio

hypertrophic arms and squats tomorrow

Been really struggling this week with bloating. I killed it in the lead up to my work trip and felt great until the friday of my return. That friday I had a cheat meal and didn't think much of it (first cheat meal in over a month). Ate a bit too much cheese over the weekend and got some wicked constipation ... long story short, i bloated up like a balloon and i'm still swollen even though i got finally "movement" yesterday morning. I'm hoping that some cardio over the next few days will help me get back to normal.

I know that you guys all weigh significantly less than me but i'm down to 266lbs (lowest i've been in a long time) while still managing to keep muscle on. Hopefully I can keep it up.

Adriftpanda · 10-25-2015, 09:18 PM

Tom is like 300

swingerofbirches · 10-26-2015, 08:43 AM

Got in a pretty generic compound movement workout ytrdy as a filler ...
Front Squats / Sumo DLs / Bench / OHP ... nothing wild, moderate weight and reps

Chest Day today ... i'm gassed from work, so we'll see how that goes lol

10-12-2015, 10:10 PM	#2161
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II No one is training or what? Leg and shoulders today, fueled by cataylst. warmed up with seated extensions to single db stiff legs 5x15-20 squats 4x5 but there were a ton of sets leading up to my working sets standing leg curls 4x12-15 single leg press 5x12-15 stiff leg deads 4x10 db side raise 4x10 seated side delt raise 4x10 cable side raise - up right row 2x12 db press 3x10 cable front raise - bb front raise 2x12 __________________ Who eats plantains when they can eat placenta.

10-12-2015, 11:31 PM	#2162
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,536 Trading: (61)	Re: Pumping Iron with Zemekone and Icehog3 II Back workout today for me. I supersetted pullups with rows and cables. By the last round I was only able to do 5 pullups, but my back was trashed. Tomorrow is an off day for sure, and I have to play Wednesday by ear. T-bar rows and pullups , 225, 250, 270, 225 Barbell rows and pullups 225, 255, 275, 225 Cable rows and pullups 220, 240, 260 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-15-2015, 08:23 AM	#2163
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Chesties and back yesterday. Flat bb 4x4 but did lots of sets prior to working sets Incline DB press 4x8-12 Hammer incline 4x8 did partials after all sets to get some more blood flowing Seated cable flies - presses 4x12 Deadlift 4x5 with lots of sets prior as well Wide grip pull down 4x8-10 DB row 5x8-10 Finished up with some quick biceps. 2 exercise 5x8-15 each __________________ Who eats plantains when they can eat placenta.

10-15-2015, 08:49 AM	#2164
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,536 Trading: (61)	Re: Pumping Iron with Zemekone and Icehog3 II Circumstances had me end up working out Tuesday after all, volume shoulder workout. Heading in for legs shortly. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-15-2015, 02:48 PM	#2165
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Sissy squats and leg abductors while super setting it with calve raises on the smith machine with neck pad. That should get you out of your funk. __________________ Who eats plantains when they can eat placenta.

10-16-2015, 08:21 PM	#2166
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Got Z nice shoulda pump and quads DB lunges Standing leg curl Squats Leg press Standing single DB press DB upright row Incline rear delt fly DB DB side raise to bb upright row Didn't count sets or reps really. I just went by feel. I did anywhere from 2-10 sets maybe more, I don't know. __________________ Who eats plantains when they can eat placenta.

10-16-2015, 11:23 PM	#2167
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,536 Trading: (61)	Re: Pumping Iron with Zemekone and Icehog3 II International Chest Day, volume (lots of reps) Incline Bench 185, 205, 225, 245, 265, 205, 185 Bench Press 205, 225, 245, 265, 205, 185 Decline Bench 255, 285, 305, 325, 275, 245 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-17-2015, 04:06 PM	#2168
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,536 Trading: (61)	Re: Pumping Iron with Zemekone and Icehog3 II Back day, another rep day. Bent over rows 185, 205, 235, 255, 275, 295, 235 V-bar T-bar rows 215, 235, 260, 275 Neutral grip T-bar rows 270, 250, 225 Cable rows 260, 280, 305, 240 Dead hangs 2 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-19-2015, 09:31 PM	#2169
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Back and breast Pull ups - single arm cable row V grip pull up- v grip pull down T bar row Wide grip machine lat pull down DB press DB flies Cable press Pec deck Finished up with some quick tricep. Didn't keep track of reps or sets again, just went by feel. __________________ Who eats plantains when they can eat placenta.

10-19-2015, 11:17 PM	#2170
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,536 Trading: (61)	Re: Pumping Iron with Zemekone and Icehog3 II Legs and bis today....Heavy leg presses and hammy curls, heavy cambered bar curls and barbell curls. Heavy day. International Chest Day manana....3 more days of training before I head West to smoke with Huy. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-21-2015, 01:33 PM	#2171
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,536 Trading: (61)	Re: Pumping Iron with Zemekone and Icehog3 II No mental or physical energy today, definite sign that the 4 days off starting Friday is coming at the right time. Did T-bars up to 295, BoRs to 305, pulldowns to 240. But only a total of 12 sets, I just threw in the towel after set 12. One more day, I'll try to gear up for a better one manana. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-21-2015, 09:52 PM	#2172
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Brutal leg day, I'm excited to have a good 4 days rest before the next leg day. Squats - lots DB walking lunges - heavy, and painful Standing single leg curls Seated leg extensions Single DB press Behind neck smith machine press Bb upright row - upright presses Rear delt fly Couple more days till I get to herf with Tom. Bring me a good cigar! __________________ Who eats plantains when they can eat placenta.

10-22-2015, 12:20 AM	#2173
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,536 Trading: (61)	Re: Pumping Iron with Zemekone and Icehog3 II Sure! What would you like? __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-22-2015, 08:08 AM	#2174
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II One more day of training... I'll take 17 pairs of Partagas 170 __________________ Who eats plantains when they can eat placenta.

10-22-2015, 09:17 AM	#2175
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,536 Trading: (61)	Re: Pumping Iron with Zemekone and Icehog3 II Last day of training for me too. I will bring you an I.O.U. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-22-2015, 09:38 PM	#2176
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Chest and back Incline bb Incline DB Seated row with neautral grip Incline DB row Fly machine Cable pull downs Superset some arms really quick. Good way to finish up the week before this weekend. See you in a couple days. __________________ Who eats plantains when they can eat placenta.

10-22-2015, 10:14 PM	#2177
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,536 Trading: (61)	Re: Pumping Iron with Zemekone and Icehog3 II Shoulders and arms, hard and heavy. Now 4 glorious (probably really needed) days off, and a chance to smoke wih Huy. Hope all is well with Charlie, I was used to him posting every day. Hope he's back when I get back Monday. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-23-2015, 01:07 PM	#2178
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 Hey fellas! Awwweee, you care, Tom. Last week was nuts with work travel and this week has been a whirlwind. Monday - hypertrophic chest & hammies Tuesday - just steady-state cardio Wednesday - hypertrophic back & quads Thursday - hypertrophic shoulders & calves Today - just steady-state cardio hypertrophic arms and squats tomorrow Been really struggling this week with bloating. I killed it in the lead up to my work trip and felt great until the friday of my return. That friday I had a cheat meal and didn't think much of it (first cheat meal in over a month). Ate a bit too much cheese over the weekend and got some wicked constipation ... long story short, i bloated up like a balloon and i'm still swollen even though i got finally "movement" yesterday morning. I'm hoping that some cardio over the next few days will help me get back to normal. I know that you guys all weigh significantly less than me but i'm down to 266lbs (lowest i've been in a long time) while still managing to keep muscle on. Hopefully I can keep it up. Last edited by swingerofbirches; 10-23-2015 at 01:14 PM.

10-25-2015, 09:18 PM	#2179
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Tom is like 300 __________________ Who eats plantains when they can eat placenta.

10-26-2015, 08:43 AM	#2180
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 Got in a pretty generic compound movement workout ytrdy as a filler ... Front Squats / Sumo DLs / Bench / OHP ... nothing wild, moderate weight and reps Chest Day today ... i'm gassed from work, so we'll see how that goes lol