Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 122

swingerofbirches · 01-02-2016, 06:09 PM

Great work fellas!!!

lol I hear ya Tom ... I lifted this morning (early so no surprise it wasn't full of resolution ers) but the wife wanted to squat/dead/cardio tonight so I went again and was shocked at how crowded it was. So many bros ... one dickbag was actually curling dumbbells in the Smith Machine and after doing one set of as many reps as he could he threw the Dumbbells down and walked off. The wife started using the Smith after a few min passed and he hadn't come back and as soon as she starts using it we see him walk by with his coat on, leaving. I re-racked his weighs, of course.
It'll be nice when they all stop coming so the gym doesn't look like a bomb went off in there :/

Either way ...

Thursday - squats/deads/cardio
Friday - arms/cardio
Today - chest/light tris/cardio (deads too)

icehog3 · 01-02-2016, 07:13 PM

I hear you, Charlie, there were a couple guys got right up my ass (figuratively) while I was doing T-bars, the only area in the gym set up for doing them. I must have given them "the look", because both of them sashayed off in a hurry.

Adriftpanda · 01-03-2016, 12:19 AM

Good work fellas.

I don't mind the crowd, I happen to train harder when it's busy. Only thing, re-rack your sh!t. That pisses me off.

swingerofbirches · 01-03-2016, 09:57 AM

Yep ... like the plaque at Golds says ... if you're strong enough to lift it you're strong enough to put it away.

Today the power rack was loaded up with 455 and left that way ... and the sled was loaded with 5 plates and just left sitting. *angry face*

Today was a heavier back day so not as much volume ...

Close Rows
Wide Rows
Barbell Shrugs
Lat Pulldowns

Be well gentlemen!

icehog3 · 01-03-2016, 12:40 PM

Nice back day, Charlie!

Shoulders and arms for me. Strange that medium weight flat bench bothers my shoulder, but heavy seated militarys do not. Went heavy on shoulders and bis, and did volume for tris.

Hockey game in less than 4 hours, I could use a nap.

Adriftpanda · 01-03-2016, 07:00 PM

I figured at your age, you'd be taking at least 2 naps a day

icehog3 · 01-03-2016, 10:44 PM

If I could, I just might.

swingerofbirches · 01-04-2016, 05:46 PM

Rest day today ... little bit of cardio with the wife.

icehog3 · 01-04-2016, 07:23 PM

Off the gym as well today, Charlie, hockey game in 2 hours.

Back at it in the AM.

Adriftpanda · 01-04-2016, 09:32 PM

Good shoulder day, weights felt good.

OHP 5x4/5

Arnold presses 4x8-12
Upright row - DB side delt raise 4x8-13
Rear delt flies 4x10+
DB front raise 3x10-12

Cable push down - DB curl 4x10+
Cable curl - dips 4x10+

Adriftpanda · 01-04-2016, 10:18 PM

Good shoulder day, weights felt good.

OHP 5x4/5

Arnold presses 4x8-12
Upright row - DB side delt raise 4x8-13
Rear delt flies 4x10+
DB front raise 3x10-12

Cable push down - DB curl 4x10+
Cable curl - dips 4x10+

icehog3 · 01-05-2016, 12:35 AM

Huy!

dijit · 01-05-2016, 04:18 AM

No rest for the wicked.

Raised everything to 3 sets yesterday.

Today went back to two sets and upped all the weights 10 to 15 lbs.

Feeling good.

Nice shoulder and upper back routine.

icehog3 · 01-05-2016, 10:53 AM

Good work, Michael.

Took an extra day off today, a little gassed after 2 game nights in a row.

swingerofbirches · 01-05-2016, 01:33 PM

Nice work, gentlemen!

Shoulders today. Got in a ok lift, not great but could have been worse. Hopefully arms tomorrow will be better.

swingerofbirches · 01-06-2016, 12:56 PM

Gunshow today ... moderate volume but my main goal was to not aggravate my elbow and I achieved success there so I'm happy

Shifted towards a more balanced diet last week and have been dialing it in this week and I think it's going well enough. I'm feeling bloated in my trouble areas but I'm still at 266, which I consider a success only being a week removed from the holidays.

Hope you guys had good days & lifts!

Adriftpanda · 01-06-2016, 01:11 PM

Nice, work.

I actually dialed back as well. Carbs intake is around 120g with one day of a refeed. 2nd week of it, strength is a bit low but surprisingly energy is good.

icehog3 · 01-06-2016, 02:22 PM

Good job, Men.

I took a 3rd day off, feel a little out of the groove, but obviously I needed a little extra time off physically and mentally. I will be back in the groove before the week is out.

Adriftpanda · 01-06-2016, 08:39 PM

Decided to make today my refeed day since I did legs. Didn't do too much, but lots of reps.

Leg extensions to warm up 5x10-20

Front squats 8-10x5-8
Leg press 4x20
DB stiff leg deads 3x10

Did some abs so I can fit in with the new 2016 crew

2 double doubles, 2 fries, I am full.

swingerofbirches · 01-07-2016, 12:10 PM

Good work Huy!

Been carb adapting this week and i'm at a pretty hefty caloric deficit ... but it was deadlifts and legs anyway.

Deadlifts:
Sumo - 1x10 @ 135 / 3x5 @ 225 / 3x5 @ 315
Conventional - 3x5 @ 315 / 3x3 @ 405

Leg Press (close) SS w/ Calves - 3x10 @ 450
Leg Press (wide) - 3x10 @ 450
Leg Curls - 3x10 @ 130
Leg Extensions - 3x10 @ 130
Back Extensions - 3x5 @ 195

15min on the treadmill to round it out

01-02-2016, 06:09 PM	#2421
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 Great work fellas!!! lol I hear ya Tom ... I lifted this morning (early so no surprise it wasn't full of resolution ers) but the wife wanted to squat/dead/cardio tonight so I went again and was shocked at how crowded it was. So many bros ... one dickbag was actually curling dumbbells in the Smith Machine and after doing one set of as many reps as he could he threw the Dumbbells down and walked off. The wife started using the Smith after a few min passed and he hadn't come back and as soon as she starts using it we see him walk by with his coat on, leaving. I re-racked his weighs, of course. It'll be nice when they all stop coming so the gym doesn't look like a bomb went off in there :/ Either way ... Thursday - squats/deads/cardio Friday - arms/cardio Today - chest/light tris/cardio (deads too)

01-02-2016, 07:13 PM	#2422
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,556 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II I hear you, Charlie, there were a couple guys got right up my ass (figuratively) while I was doing T-bars, the only area in the gym set up for doing them. I must have given them "the look", because both of them sashayed off in a hurry. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-03-2016, 12:19 AM	#2423
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. I don't mind the crowd, I happen to train harder when it's busy. Only thing, re-rack your sh!t. That pisses me off. __________________ Who eats plantains when they can eat placenta.

01-03-2016, 09:57 AM	#2424
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 Yep ... like the plaque at Golds says ... if you're strong enough to lift it you're strong enough to put it away. Today the power rack was loaded up with 455 and left that way ... and the sled was loaded with 5 plates and just left sitting. angry face Today was a heavier back day so not as much volume ... Close Rows Wide Rows Barbell Shrugs Lat Pulldowns Be well gentlemen!

01-03-2016, 12:40 PM	#2425
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,556 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Nice back day, Charlie! Shoulders and arms for me. Strange that medium weight flat bench bothers my shoulder, but heavy seated militarys do not. Went heavy on shoulders and bis, and did volume for tris. Hockey game in less than 4 hours, I could use a nap. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-03-2016, 07:00 PM	#2426
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 I figured at your age, you'd be taking at least 2 naps a day __________________ Who eats plantains when they can eat placenta.

01-03-2016, 10:44 PM	#2427
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,556 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II If I could, I just might. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-04-2016, 05:46 PM	#2428
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 Rest day today ... little bit of cardio with the wife.

01-04-2016, 07:23 PM	#2429
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,556 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Off the gym as well today, Charlie, hockey game in 2 hours. Back at it in the AM. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-04-2016, 09:32 PM	#2430
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 shoulder day, weights felt good. OHP 5x4/5 Arnold presses 4x8-12 Upright row - DB side delt raise 4x8-13 Rear delt flies 4x10+ DB front raise 3x10-12 Cable push down - DB curl 4x10+ Cable curl - dips 4x10+ __________________ Who eats plantains when they can eat placenta.

01-04-2016, 10:18 PM	#2431
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 shoulder day, weights felt good. OHP 5x4/5 Arnold presses 4x8-12 Upright row - DB side delt raise 4x8-13 Rear delt flies 4x10+ DB front raise 3x10-12 Cable push down - DB curl 4x10+ Cable curl - dips 4x10+ __________________ Who eats plantains when they can eat placenta.

01-05-2016, 12:35 AM	#2432
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,556 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Huy! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-05-2016, 04:18 AM	#2433
dijit Have My Own Room Join Date: Feb 2012 First Name: Mike Location: Brownsburg, Indiana Posts: 2,186 Trading: (48)	Re: Pumping Iron with Zemekone and Icehog3 II No rest for the wicked. Raised everything to 3 sets yesterday. Today went back to two sets and upped all the weights 10 to 15 lbs. Feeling good. Nice shoulder and upper back routine. __________________ Sporting goods raffle for a great cause. PM me for tickets.

01-05-2016, 10:53 AM	#2434
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,556 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good work, Michael. Took an extra day off today, a little gassed after 2 game nights in a row. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-05-2016, 01:33 PM	#2435
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 work, gentlemen! Shoulders today. Got in a ok lift, not great but could have been worse. Hopefully arms tomorrow will be better.

01-06-2016, 12:56 PM	#2436
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 Gunshow today ... moderate volume but my main goal was to not aggravate my elbow and I achieved success there so I'm happy Shifted towards a more balanced diet last week and have been dialing it in this week and I think it's going well enough. I'm feeling bloated in my trouble areas but I'm still at 266, which I consider a success only being a week removed from the holidays. Hope you guys had good days & lifts!

01-06-2016, 01:11 PM	#2437
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 Nice, work. I actually dialed back as well. Carbs intake is around 120g with one day of a refeed. 2nd week of it, strength is a bit low but surprisingly energy is good. __________________ Who eats plantains when they can eat placenta.

01-06-2016, 02:22 PM	#2438
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,556 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good job, Men. I took a 3rd day off, feel a little out of the groove, but obviously I needed a little extra time off physically and mentally. I will be back in the groove before the week is out. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-06-2016, 08:39 PM	#2439
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 Decided to make today my refeed day since I did legs. Didn't do too much, but lots of reps. Leg extensions to warm up 5x10-20 Front squats 8-10x5-8 Leg press 4x20 DB stiff leg deads 3x10 Did some abs so I can fit in with the new 2016 crew 2 double doubles, 2 fries, I am full. __________________ Who eats plantains when they can eat placenta.

01-07-2016, 12:10 PM	#2440
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 work Huy! Been carb adapting this week and i'm at a pretty hefty caloric deficit ... but it was deadlifts and legs anyway. Deadlifts: Sumo - 1x10 @ 135 / 3x5 @ 225 / 3x5 @ 315 Conventional - 3x5 @ 315 / 3x3 @ 405 Leg Press (close) SS w/ Calves - 3x10 @ 450 Leg Press (wide) - 3x10 @ 450 Leg Curls - 3x10 @ 130 Leg Extensions - 3x10 @ 130 Back Extensions - 3x5 @ 195 15min on the treadmill to round it out