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Old 09-05-2020, 10:24 AM   #6361
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Getting back in the groove, Bob!

Legs and delts on deck.
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Old 09-05-2020, 02:36 PM   #6362
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Yea, starting off slow so not as to kill myself.
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Old 09-06-2020, 09:36 AM   #6363
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Wise man, Bob, wise man.

Front squats x 6 sets
Stiff legged dead lifts x 6 sets
Hack squats x 4 sets
Quad extensions x 4 sets

Seated military x 5 sets
Barbell shrugs x 5 sets
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Old 09-06-2020, 04:20 PM   #6364
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Barbell rows x 6 sets
Rear delt flyes x 5 sets
One arm rows x 5 sets
Cable rows x 4 sets
Preacher curls x 4 sets*
Cambered bar curls x 5 sets*

* = last set drop set
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Old 09-07-2020, 02:02 PM   #6365
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Incline bench x 6 sets
Flyes x 5 sets (1 drop set)
Declines x 5 sets (1 drop, set)
HammerStrength inclines x 2 sets
Crossovers x 3 sets
Declines/Crossovers x 2 supersets
Skullcrushers x 5 sets
French curls x 4 sets (1 drop set)
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Old 09-07-2020, 03:23 PM   #6366
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

ICM here too.

Flat bench x4
Incline bench x4
30 incline x4
Fly/close grip press x3
Cross body curls x3
21’s x3
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Old 09-07-2020, 05:32 PM   #6367
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Quote:
Originally Posted by Chainsaw13 View Post
Yea, starting off slow so not as to kill myself.
First workout is going to be a killer; no avoiding that one. Advil.
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Old 09-08-2020, 08:42 AM   #6368
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Quote:
Originally Posted by Chainsaw13 View Post
Yea, starting off slow so not as to kill myself.
Good to see you're back in the gym, Bob. Ease back into it. Good luck!

Squat day today. Back squats 2 warm up sets then 5 x 8. I used a hip circle band to really activate the glutes and work on my technique. I'm starting a new program next week, so this week will be focusing on technique and cleaning up my diet.
Train hard and stay strong, fellas!
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Old 09-08-2020, 09:17 AM   #6369
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Good stuff Guys!

Heading in for legs and delts shortly.
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Old 09-09-2020, 02:55 PM   #6370
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Volume day for back, second to last workout before my first 3-4 day break of the year.

Wide pulldowns/Close grip cable rows x 5 supersets
High pulls/Barbell rows x 4 supersets
Barbell rows x 2 sets (1 drop set)
Barbell rows/Cable rows x 1 superset (1 drop set)
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Old 09-10-2020, 02:00 PM   #6371
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Good last workout until Monday or Tuesday.

Leg press x 5 sets
Hammie curls x 5 sets
Bench press x 5 sets
Military press x 5 sets
Barbell curls x 5 sets
Skullcrushers x 5 sets
Flyes x 5 sets
Rear delt flyes x 3 sets
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Old 09-14-2020, 11:14 AM   #6372
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Taking one more day off today. I usually get five or six breaks of 4-5 days from the gym every April-October, but this is my first since last October. We shall see how it benefitted or didn't benefit me tomorrow.
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Old 09-15-2020, 03:51 PM   #6373
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

"Eased" back into it with a heavy day, though saved most of the rowing for Friday.

Super wide pulldowns x 7 sets
Cable rows x 5 sets
High pulls x 5 sets
Olympic bar rows x 3 sets
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Old 09-16-2020, 01:42 PM   #6374
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Juist did breasts today, I'll try and hit arms with legs tomorrow if I have any gas left after wheels.

Incline bench x 6 sets
Decline bench x 4 sets
Vertical bench x 4 sets (last set drop set)
Flyes x 4 sets (last set drop set)
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Old 09-16-2020, 06:19 PM   #6375
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Home stretch of the build, so little time to hit the gym. Once I get home I’ll be back at it.
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Old 09-17-2020, 09:59 AM   #6376
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

We'll keep 'em warm for you, Bob. Light at the end of the tunnel.

Leg day on deck, quads don't fail me now.
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Old 09-17-2020, 04:59 PM   #6377
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Squats x 8 sets
Leg press x 6 sets
Reverse hammie curls x 4 sets
Hack squats x 4 sets
Quad extensions x 4 sets

No gas for arms.
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Old 09-18-2020, 03:29 PM   #6378
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Crushed back. Heavy.

T-bar rows x 8 sets
Super wide pulldowns x 6 sets
Cable rows x 4 sets
High pulls x 4 sets
Olympic bar rows x 4 sets
Dead hangs between sets

Grip strength was almost nil by the time I finished.
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Old 09-19-2020, 01:45 PM   #6379
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Default Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

Bench press x 5 sets
Seated military press x 4 sets
HammerStrength incline x 4 sets
Vertical bench x 4 sets
Rear delt flyes x 4 sets
Flyes x 4 sets
Decline bench x 4 sets
Skullcrushers x 3 sets
Tricep extensions x 3 sets
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