Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 112

icehog3 · 11-10-2015, 01:37 PM

ICD today, went a little lighter with more reps.

Bench press 235, 255, 275, 285, 295, 305, 315, 265, 225
Icarian incline 200, 225, 235, 200, 180
Vertical bench (plate loaded) 275, 295, 325, 275, 245
Machine flyes 235, 250, 265

swingerofbirches · 11-10-2015, 04:46 PM

Good stuff, Tom!

Did a re-intro back/bis/quads workout today ...

High Rows (machine) SS w/ Cable Curls
Low Rows (machine) SS w/ Dumbell Hammer Curls
Lat Pulldowns (machine) SS w/ Reverse EZBar Curls
Plate Shrugs
Conventional DLs
Leg Extensions

Off day tomorrow

swingerofbirches · 11-10-2015, 04:47 PM

Yay ... double post

icehog3 · 11-10-2015, 07:56 PM

Back in the groove, Charlie!

Adriftpanda · 11-10-2015, 08:14 PM

Legs and back, first day of this and it was not easy. Just drained.

Squats - lots of sets
walking db lunges 3x + finished with body weight walking lunges
stiff leg db deads 3x
seated leg extensions 4x
lying leg curls x4

reverse grip pull down 5x
neautral grip lat pull down 4x
seated row machine 5x
t bar row 3x

quick bicep to end it.

GreekGodX · 11-11-2015, 09:27 AM

Hey my iron brothers and Pops

Been hitting crossfit gyms really hard. My strength is helping me kill some workouts but my lack of gymnastics skill pisses me off. I push myself hard through normal workouts but having a class setting with other people to compete against is taking me to another level. Love the competition.

icehog3 · 11-11-2015, 01:31 PM

Sounds like good motivation. Son! That, and staying pretty for your fiancée.

Back today....did pre-fatigue with cables, then some rows. Strength was way down on rows after pre-fatiguing, but I think the sets were worth more, if you know what I mean.

Cable wide pulldowns 200, 220, 240, 260, 200
Cable rows 240 (reverse grip), 260, 280, 260, 240 (reverse grip), 240
Barbell rows 215, 235, 255, 275, 275, 215
T-bar rows 225, 250, 250, 225
Dead hangs

My rotator cuff (or more accurately, where my rotator cuff used to be) is killing me now. Took some ibuprofen for the first time in a while.

swingerofbirches · 11-12-2015, 01:58 PM

Good stuff, Christos! Glad you're enjoying CF.

You back must be so wide that you could plant corn on it, Tom. #KingOfRows

Today was supposed to be re-intro shoulder day for me but i've been struck down by a pretty wicked sinus cold. I kept feeling like i should get up and go to the gym and then i'd stand up and be super weak and groggy. So I decided to do the "smart" thing and let my body rest. Just frustrating since last week was my deload. :/

icehog3 · 11-12-2015, 03:28 PM

Hope you feel better soon, Charlie, sucks to be mentally ready to go but physically sick.

Arms, shoulders and legs today. I can barely walk at work.

Adriftpanda · 11-12-2015, 08:51 PM

Good work fellas.

Shoulders and chest today, felt good. Kept the weights decent and everything was really nice and controlled today. Did some negative work and force reps.

Rear delt fly machine
Face pulls - single DB side delt raise
Smith machine upright row - DB front raise
Single arm DB press

Cable fly machine
Hammer strength incline press
Flat DB press
Dips

Finished up with a quick tricep giant set. Close grip press - over head extension DB - cable extension

swingerofbirches · 11-13-2015, 01:08 PM

Good lift, Huy!

Shoulders and Calves today. Feeling a little better, sinus-wise.

First time really DL'ing and doing shoulders since I tweeked my back and left shoulder so I was a little anxious.

Conventional DL - 1x5 @ 135 / 1x3 @ 225 / 1x1 @ 315 / 1x5 @ 365 / 1x10 @ 315 ... got some advice from a very advanced power lifter and so I did a little tester today to see how my back would feel and it feels really good. No trouble during the lift and no pain afterwards so next time i'll do my 5rep set at 405 and then back it down to 365 for my 8-10rep set. I've been stuck at 465 for a little while now and the advice I got was to switch up my programming a bit and not lift over 90% of my 1RM until I can do the 405 for 5-6reps really cleanly, then to progress slowly.

After the DLs it was on to shoulders and calves ...

Front/Back Barbell OHP
Barbell Shrugs
Side Delt DB Raises SS w/ Rear Delt DB Raises
Front Delt Plate Raises
Seated OHP (machine)
Rope-to-Nose Cable Pulls
Barbell Upright Chin Rows
Leg Press Calves
Standing Calves

Light squats and arms tomorrow.

icehog3 · 11-13-2015, 01:27 PM

Good stuff, Charlie!

Off day here today, my 3 on 2 off has quickly devolved into a 3 on 1 off schedule. I'll keep it up for another couple cycles or until I feel overtrained.

swingerofbirches · 11-14-2015, 09:59 AM

Good arms session that wrapped up with some hack slides. Be well and have good weekends, gentlemen!

icehog3 · 11-14-2015, 10:53 AM

Thanks Charlie, you too.

Off for Saturday Chest Spectacular shortly.

icehog3 · 11-15-2015, 12:59 AM

Incline bench 185, 205, 225, 245, 265, 285
Bench press 205, 225, 255, 275, 285, 295, 235
Decline press 225, 275, 315, 365, 275, 225
Machine Flyes 265, 280
Dead Hangs

swingerofbirches · 11-15-2015, 01:08 PM

Get them pecs, Tom!

icehog3 · 11-15-2015, 05:33 PM

Back day today, Charlie. Rowin'!

Went light today, high volume and dropped my rest between each set of rows until I had only 20 seconds between sets.

T-bar rows 225 x 9 sets
Barbell rows 225 x 7 reps, 275
V bar pulldowns 200, 200, 220, 220
Pullups 3 sets to failure
Dead hangs (I was gassed, about 30 seconds and 20 seconds, LOL).

Adriftpanda · 11-15-2015, 09:19 PM

Some pulling and legs today.

Squats
DB lunges
Lying leg curls
Leg press

Pull ups - pull downs
Front pull down machine
Seated row machine
Seated row using neutral bar

icehog3 · 11-15-2015, 10:06 PM

Wish someone would pull my leg.

Nice goin', Huy.

swingerofbirches · 11-16-2015, 09:21 AM

Good lift, Huy!
#kingofrows Tom!

Had a great chest workout/tris/hammies workout today! Just finished up 4 weeks of rly high volume hypertrophy so I'm going back to 4 weeks of 3x8-12 before doing a higher HT round.

Working around my shoulder so I did the whole chest workout with the cables (dip machine aside) and it felt like I was hitting it rly well. Looking fwd to being sore this evening

11-10-2015, 01:37 PM	#2221
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,561 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II ICD today, went a little lighter with more reps. Bench press 235, 255, 275, 285, 295, 305, 315, 265, 225 Icarian incline 200, 225, 235, 200, 180 Vertical bench (plate loaded) 275, 295, 325, 275, 245 Machine flyes 235, 250, 265 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

11-10-2015, 04:46 PM	#2222
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 Good stuff, Tom! Did a re-intro back/bis/quads workout today ... High Rows (machine) SS w/ Cable Curls Low Rows (machine) SS w/ Dumbell Hammer Curls Lat Pulldowns (machine) SS w/ Reverse EZBar Curls Plate Shrugs Conventional DLs Leg Extensions Off day tomorrow

11-10-2015, 04:47 PM	#2223
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 Yay ... double post

11-10-2015, 07:56 PM	#2224
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,561 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Back in the groove, Charlie! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

11-10-2015, 08:14 PM	#2225
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 Legs and back, first day of this and it was not easy. Just drained. Squats - lots of sets walking db lunges 3x + finished with body weight walking lunges stiff leg db deads 3x seated leg extensions 4x lying leg curls x4 reverse grip pull down 5x neautral grip lat pull down 4x seated row machine 5x t bar row 3x quick bicep to end it. __________________ Who eats plantains when they can eat placenta.

11-11-2015, 09:27 AM	#2226
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 Hey my iron brothers and Pops Been hitting crossfit gyms really hard. My strength is helping me kill some workouts but my lack of gymnastics skill pisses me off. I push myself hard through normal workouts but having a class setting with other people to compete against is taking me to another level. Love the competition. __________________ "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

11-11-2015, 01:31 PM	#2227
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,561 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Sounds like good motivation. Son! That, and staying pretty for your fiancée. Back today....did pre-fatigue with cables, then some rows. Strength was way down on rows after pre-fatiguing, but I think the sets were worth more, if you know what I mean. Cable wide pulldowns 200, 220, 240, 260, 200 Cable rows 240 (reverse grip), 260, 280, 260, 240 (reverse grip), 240 Barbell rows 215, 235, 255, 275, 275, 215 T-bar rows 225, 250, 250, 225 Dead hangs My rotator cuff (or more accurately, where my rotator cuff used to be) is killing me now. Took some ibuprofen for the first time in a while. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

11-12-2015, 01:58 PM	#2228
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 Good stuff, Christos! Glad you're enjoying CF. You back must be so wide that you could plant corn on it, Tom. #KingOfRows Today was supposed to be re-intro shoulder day for me but i've been struck down by a pretty wicked sinus cold. I kept feeling like i should get up and go to the gym and then i'd stand up and be super weak and groggy. So I decided to do the "smart" thing and let my body rest. Just frustrating since last week was my deload. :/

11-12-2015, 03:28 PM	#2229
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,561 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Hope you feel better soon, Charlie, sucks to be mentally ready to go but physically sick. Arms, shoulders and legs today. I can barely walk at work. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

11-12-2015, 08:51 PM	#2230
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 Good work fellas. Shoulders and chest today, felt good. Kept the weights decent and everything was really nice and controlled today. Did some negative work and force reps. Rear delt fly machine Face pulls - single DB side delt raise Smith machine upright row - DB front raise Single arm DB press Cable fly machine Hammer strength incline press Flat DB press Dips Finished up with a quick tricep giant set. Close grip press - over head extension DB - cable extension __________________ Who eats plantains when they can eat placenta.

11-13-2015, 01:08 PM	#2231
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 Good lift, Huy! Shoulders and Calves today. Feeling a little better, sinus-wise. First time really DL'ing and doing shoulders since I tweeked my back and left shoulder so I was a little anxious. Conventional DL - 1x5 @ 135 / 1x3 @ 225 / 1x1 @ 315 / 1x5 @ 365 / 1x10 @ 315 ... got some advice from a very advanced power lifter and so I did a little tester today to see how my back would feel and it feels really good. No trouble during the lift and no pain afterwards so next time i'll do my 5rep set at 405 and then back it down to 365 for my 8-10rep set. I've been stuck at 465 for a little while now and the advice I got was to switch up my programming a bit and not lift over 90% of my 1RM until I can do the 405 for 5-6reps really cleanly, then to progress slowly. After the DLs it was on to shoulders and calves ... Front/Back Barbell OHP Barbell Shrugs Side Delt DB Raises SS w/ Rear Delt DB Raises Front Delt Plate Raises Seated OHP (machine) Rope-to-Nose Cable Pulls Barbell Upright Chin Rows Leg Press Calves Standing Calves Light squats and arms tomorrow.

11-13-2015, 01:27 PM	#2232
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,561 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good stuff, Charlie! Off day here today, my 3 on 2 off has quickly devolved into a 3 on 1 off schedule. I'll keep it up for another couple cycles or until I feel overtrained. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

11-14-2015, 09:59 AM	#2233
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 Good arms session that wrapped up with some hack slides. Be well and have good weekends, gentlemen!

11-14-2015, 10:53 AM	#2234
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,561 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Thanks Charlie, you too. Off for Saturday Chest Spectacular shortly. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

11-15-2015, 12:59 AM	#2235
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,561 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Incline bench 185, 205, 225, 245, 265, 285 Bench press 205, 225, 255, 275, 285, 295, 235 Decline press 225, 275, 315, 365, 275, 225 Machine Flyes 265, 280 Dead Hangs __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

11-15-2015, 01:08 PM	#2236
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 them pecs, Tom!

11-15-2015, 05:33 PM	#2237
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,561 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Back day today, Charlie. Rowin'! Went light today, high volume and dropped my rest between each set of rows until I had only 20 seconds between sets. T-bar rows 225 x 9 sets Barbell rows 225 x 7 reps, 275 V bar pulldowns 200, 200, 220, 220 Pullups 3 sets to failure Dead hangs (I was gassed, about 30 seconds and 20 seconds, LOL). __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

11-15-2015, 09:19 PM	#2238
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 Some pulling and legs today. Squats DB lunges Lying leg curls Leg press Pull ups - pull downs Front pull down machine Seated row machine Seated row using neutral bar __________________ Who eats plantains when they can eat placenta.

11-15-2015, 10:06 PM	#2239
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,561 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Wish someone would pull my leg. Nice goin', Huy. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

11-16-2015, 09:21 AM	#2240
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 Good lift, Huy! #kingofrows Tom! Had a great chest workout/tris/hammies workout today! Just finished up 4 weeks of rly high volume hypertrophy so I'm going back to 4 weeks of 3x8-12 before doing a higher HT round. Working around my shoulder so I did the whole chest workout with the cables (dip machine aside) and it felt like I was hitting it rly well. Looking fwd to being sore this evening