Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 88

swingerofbirches · 06-27-2015, 01:37 PM

That sounds like a good back/bis workout, Huy!

I was a little surprised @ hitting 315 for 3 reps. My form wasn't perfect but it was passable. I've only been doing GMs for a little while now but I love em! I feel like it's helped me already when it comes to my squat and deadlift form/back positioning.

Squatted and did some light calves today ... pretty light day, all around volume wise.

Squats (front/close)
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 255 (failed on this one lol)

Calves (leg press machine)
3x10 @ 630

icehog3 · 06-27-2015, 03:32 PM

How many days in a row now, Charlie? You are a machine!

Back today....bounced up and down in weight on bent over rows, holding the contraction on the light sets for a 2 count. Just felt good, no other rhyme or reason to the bouncing.

Bent over rows 205, 205, 245, 205, 265, 205, 285, 205, 295, 205
T-bar rows 225, 250, 270, 250
Widel cable rows 220, 240, 260
Narrow grip cable rows 260, 260, 220
5 sets of pullups to failure

swingerofbirches · 06-28-2015, 12:06 PM

Today was Day49, Tom. You're the King of Rows!

Squats (front/wide/3sec pause)
Warmup - 45x5
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x2 ... I really had to fight to get the second one up after the pause but it felt rly good to come back up with it. Didn't bother trying for 255 again today lol

area51 · 06-28-2015, 01:42 PM

Friday was squats and bi's

Squats: 295 3x5
315 1x5

Today was deadlifts

345 3x5

I really want to start a new deadlift routine. I feel like I'm going to plateau soon.

swingerofbirches · 06-28-2015, 02:05 PM

Nice squat & DL #'s Ken!

icehog3 · 06-28-2015, 05:35 PM

Good days, Ken and Charlie!

King of Rows? I could live with that.

Shoulder day today. Left shoulder (the bad one) kept me up a good part of the night and was still hurting when I got up. Wasn't sure I was going to be bale to train, but first set told me I could get through it, even with the discomfort. I only did presses and shrugs, but I even bounced around a little on the presses like I did yesterday on the rows, kept me interested and motivated anyway.

Military press 135, 155, 175, 195, 155, 205, 155, 185, 135
Barbell Shrugs 225, 255, 285, 315, 365, 315, 275

Adriftpanda · 06-28-2015, 09:05 PM

Easy leg day.

Leg extensions 4x10-12
Hack squats 5x10
Deadlifts 4x5
DB lunges 4x10
DB stiff leg deads 4x10

Baby cow raises 4x20

swingerofbirches · 06-29-2015, 07:00 AM

Get it, Tom! 365 shrugs! Baller!

Get them hack squats, Huy! Walking lunges are no joke either. Good stuff man!

GreekGodX · 06-29-2015, 10:32 AM

Gym got a heavier kettlebell

I weighed the heaviest they have and it is 28kg. New one is 32kg.

75+20 reps=95 swings at 32 kg
Abs
Speed Bench 3x5 225 different grip width on each set
Cold Shower

I really should have done measurements before changing my workout and diet. My waist is definitely smaller, abs are more visible, and overall just leaner. I think the target date for a routine change is end of July. Probably going to move over to something with higher volume.

swingerofbirches · 06-29-2015, 12:59 PM

Glad your switch up in routine is yielding you results, Christos!

Squats (front/narrow/pause)
Warmup - 45x3
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245 - bailed on this one

Flat Bench SS w/ Dumbell Close Grip Bench
Incline Bench
Flys SS w/ Dip Machine

Battle Ropes ... Incline Treadmill

icehog3 · 06-29-2015, 01:31 PM

Congrats on the new bell, Son!

Congrats on 50 shades of grey.....I mean 50 days of squats, Charlie!

Arms today, got caught on time and only did pushdowns for tris.

Barbell curls 8 sets @ 115
Cambered bar curls 5 sets @ 135
Preacher curls 145, 155
Pushdowns 9 sets @ 125 with varying grips

Adriftpanda · 06-29-2015, 02:29 PM

Breast day.

Flat DB press 5x8
Incline DB press -- hammer strength incline press 5x8-10
Seated cable flies 5x10
Dips 4x10

Some triceps to end cap it off

icehog3 · 06-29-2015, 02:34 PM

MMMM....breasts.

swingerofbirches · 06-29-2015, 06:13 PM

Thx Tom. I'm shooting for 60 days and then I'll see how I'm feeling.

Those look like good lifts, Tom & Huy! Do work!

swingerofbirches · 06-30-2015, 10:38 AM

Squats (front/wide/pause)
Warmup - 45x3
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x2 (barely got the 2nd rep up today, oh well)

Deadlifts
Set 1 - 135x10
Set 2 - 225x5
Set 3 - 285x3
Set 4 - 315x2

Supplementary back lift today with a tiny bit of bis.

Sancho · 06-30-2015, 10:55 AM

Nice job men! Charlie your a squat machine, I keep looking for you at powerlifting events

ISO lat pulls SS with ISO chest press 4x5
Lat pull downs 5x5
Heavy Cable Rows 5x5
Tbar rows 3x10
Barbell row 3x10
DB row 5x15
DB flat bench 4x15
DB Curls 2x10

No erg at this gym, else I would've finished with a quick sprint just to complete the rowathon

icehog3 · 06-30-2015, 11:08 AM

Nice work, Charlie and Chris!

Off day for me, well, except a hockey game tonight.

Adriftpanda · 06-30-2015, 12:22 PM

My gym just got the Olympic platform along with the bumpers plates. I love messing with these. Probably do some heavy deads today, wish me luck. Haven't deadlifted heavy in a long time. Making sure I get at least 3 meals in before I train later.

swingerofbirches · 06-30-2015, 04:31 PM

lol Chris
Good lift man!

Get those deadlifts, Huy! You usually kill me! I would like to be a better deadlifter. Let us know how it goes.

Sancho · 06-30-2015, 06:12 PM

Rock on!

Wife wanted to do a WOD after work so I tried to keep pace but I was still pretty burned from lunch.

Push-ups 100, took me a bunch of sets
Sit-ups 100, took me almost as many sets
Bw squats 4x25

Have a good game Tom!

I love the bumper plates, really prefer using them to iron.

06-27-2015, 01:37 PM	#1741
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 That sounds like a good back/bis workout, Huy! I was a little surprised @ hitting 315 for 3 reps. My form wasn't perfect but it was passable. I've only been doing GMs for a little while now but I love em! I feel like it's helped me already when it comes to my squat and deadlift form/back positioning. Squatted and did some light calves today ... pretty light day, all around volume wise. Squats (front/close) Set 1 - 95x5 Set 2 - 135x5 Set 3 - 185x3 Set 4 - 225x3 Set 5 - 255 (failed on this one lol) Calves (leg press machine) 3x10 @ 630

06-27-2015, 03:32 PM	#1742
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,553 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II How many days in a row now, Charlie? You are a machine! Back today....bounced up and down in weight on bent over rows, holding the contraction on the light sets for a 2 count. Just felt good, no other rhyme or reason to the bouncing. Bent over rows 205, 205, 245, 205, 265, 205, 285, 205, 295, 205 T-bar rows 225, 250, 270, 250 Widel cable rows 220, 240, 260 Narrow grip cable rows 260, 260, 220 5 sets of pullups to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-28-2015, 12:06 PM	#1743
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 Today was Day49, Tom. You're the King of Rows! Squats (front/wide/3sec pause) Warmup - 45x5 Set 1 - 95x3 Set 2 - 135x3 Set 3 - 185x3 Set 4 - 225x2 ... I really had to fight to get the second one up after the pause but it felt rly good to come back up with it. Didn't bother trying for 255 again today lol

06-28-2015, 01:42 PM	#1744
area51 Blowing Smoke Rings Join Date: Sep 2010 First Name: Ken Location: Tejas Posts: 1,259 Trading: (3)	Re: Pumping Iron with Zemekone and Icehog3 II Friday was squats and bi's Squats: 295 3x5 315 1x5 Today was deadlifts 345 3x5 I really want to start a new deadlift routine. I feel like I'm going to plateau soon. __________________

06-28-2015, 02:05 PM	#1745
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 Nice squat & DL #'s Ken!

06-28-2015, 05:35 PM	#1746
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,553 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good days, Ken and Charlie! King of Rows? I could live with that. Shoulder day today. Left shoulder (the bad one) kept me up a good part of the night and was still hurting when I got up. Wasn't sure I was going to be bale to train, but first set told me I could get through it, even with the discomfort. I only did presses and shrugs, but I even bounced around a little on the presses like I did yesterday on the rows, kept me interested and motivated anyway. Military press 135, 155, 175, 195, 155, 205, 155, 185, 135 Barbell Shrugs 225, 255, 285, 315, 365, 315, 275 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-28-2015, 09:05 PM	#1747
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 Easy leg day. Leg extensions 4x10-12 Hack squats 5x10 Deadlifts 4x5 DB lunges 4x10 DB stiff leg deads 4x10 Baby cow raises 4x20 __________________ Who eats plantains when they can eat placenta.

06-29-2015, 07:00 AM	#1748
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 Get it, Tom! 365 shrugs! Baller! Get them hack squats, Huy! Walking lunges are no joke either. Good stuff man!

06-29-2015, 10:32 AM	#1749
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 II Gym got a heavier kettlebell I weighed the heaviest they have and it is 28kg. New one is 32kg. 75+20 reps=95 swings at 32 kg Abs Speed Bench 3x5 225 different grip width on each set Cold Shower I really should have done measurements before changing my workout and diet. My waist is definitely smaller, abs are more visible, and overall just leaner. I think the target date for a routine change is end of July. Probably going to move over to something with higher volume. __________________ "If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda

06-29-2015, 12:59 PM	#1750
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 Glad your switch up in routine is yielding you results, Christos! Squats (front/narrow/pause) Warmup - 45x3 Set 1 - 95x3 Set 2 - 135x3 Set 3 - 185x3 Set 4 - 225x3 Set 5 - 245 - bailed on this one Flat Bench SS w/ Dumbell Close Grip Bench Incline Bench Flys SS w/ Dip Machine Battle Ropes ... Incline Treadmill

06-29-2015, 01:31 PM	#1751
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,553 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Congrats on the new bell, Son! Congrats on 50 shades of grey.....I mean 50 days of squats, Charlie! Arms today, got caught on time and only did pushdowns for tris. Barbell curls 8 sets @ 115 Cambered bar curls 5 sets @ 135 Preacher curls 145, 155 Pushdowns 9 sets @ 125 with varying grips __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-29-2015, 02:29 PM	#1752
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 Breast day. Flat DB press 5x8 Incline DB press -- hammer strength incline press 5x8-10 Seated cable flies 5x10 Dips 4x10 Some triceps to end cap it off __________________ Who eats plantains when they can eat placenta.

06-29-2015, 02:34 PM	#1753
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,553 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II MMMM....breasts. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-29-2015, 06:13 PM	#1754
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 Thx Tom. I'm shooting for 60 days and then I'll see how I'm feeling. Those look like good lifts, Tom & Huy! Do work!

06-30-2015, 10:38 AM	#1755
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 Squats (front/wide/pause) Warmup - 45x3 Set 1 - 95x3 Set 2 - 135x3 Set 3 - 185x3 Set 4 - 225x2 (barely got the 2nd rep up today, oh well) Deadlifts Set 1 - 135x10 Set 2 - 225x5 Set 3 - 285x3 Set 4 - 315x2 Supplementary back lift today with a tiny bit of bis.

06-30-2015, 10:55 AM	#1756
Sancho Puddle Jumper Join Date: Oct 2008 First Name: Chris Location: back near the woods Posts: 387 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 II Nice job men! Charlie your a squat machine, I keep looking for you at powerlifting events ISO lat pulls SS with ISO chest press 4x5 Lat pull downs 5x5 Heavy Cable Rows 5x5 Tbar rows 3x10 Barbell row 3x10 DB row 5x15 DB flat bench 4x15 DB Curls 2x10 No erg at this gym, else I would've finished with a quick sprint just to complete the rowathon

06-30-2015, 11:08 AM	#1757
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,553 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Nice work, Charlie and Chris! Off day for me, well, except a hockey game tonight. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-30-2015, 12:22 PM	#1758
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 My gym just got the Olympic platform along with the bumpers plates. I love messing with these. Probably do some heavy deads today, wish me luck. Haven't deadlifted heavy in a long time. Making sure I get at least 3 meals in before I train later. __________________ Who eats plantains when they can eat placenta.

06-30-2015, 04:31 PM	#1759
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 Chris Good lift man! Get those deadlifts, Huy! You usually kill me! I would like to be a better deadlifter. Let us know how it goes.

06-30-2015, 06:12 PM	#1760
Sancho Puddle Jumper Join Date: Oct 2008 First Name: Chris Location: back near the woods Posts: 387 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 II Rock on! Wife wanted to do a WOD after work so I tried to keep pace but I was still pretty burned from lunch. Push-ups 100, took me a bunch of sets Sit-ups 100, took me almost as many sets Bw squats 4x25 Have a good game Tom! I love the bumper plates, really prefer using them to iron.