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Old 04-13-2018, 04:33 AM   #4661
Adriftpanda
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Training wheels - lighter-ish day

Fronts 5x5-6
Platz front 3x8 (slow and controlled)
Bulgarian split squat 3x8-10
Leg extensions 5x12+
Lying curls 5x12+
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Old 04-13-2018, 10:11 AM   #4662
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Good work, Huy.

Off day here, International Chest Saturday maana.
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Old 04-13-2018, 04:47 PM   #4663
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Hit legs hard today.

Squats x5
Single leg dumbbell lunges x4
Hamstring curls x5
Hip abductors x4
Calf raises x5
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Old 04-13-2018, 05:09 PM   #4664
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Good work, Bob.
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Old 04-13-2018, 05:24 PM   #4665
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

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Good work, Bob.
Thanks Tom. You guys inspire me to do more when I see your postings.
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Old 04-13-2018, 06:22 PM   #4666
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Very nice!

Push pull day hypertrophy.

Pendlay bb rows 4x8
Flat bench 4x8

Chest supported rows 4x10ish
Standing Arnold presses db 4x6-8

Dips 5x15-20

Hit some arms. Just superset them.
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Old 04-14-2018, 10:54 AM   #4667
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Back and arms today.

Pull ups x3
Reverse grip pull downs x3
Straight arm cable pulldowns x3
Reverse rows x3
Skull crushers x3
Wide grip Concentration curls, narrow grip curls supersets x3
Bicep curl/tricep ext band supersets x2

Arms are toast.
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Old 04-14-2018, 05:06 PM   #4668
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

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Back and arms today.

Pull ups x3
Reverse grip pull downs x3
Straight arm cable pulldowns x3
Reverse rows x3
Skull crushers x3
Wide grip Concentration curls, narrow grip curls supersets x3
Bicep curl/tricep ext band supersets x2

Arms are toast.
Tearing it up, Bob, awesome!

International Chest Saturday, went heavy this time. I was feeling sore going in, but actually better after the workout.

Incline bench x 4 sets
30* incline x 4 sets
Leverage vertical bench x 4 sets
Super wide bench x 2 sets
Precor inclines x 2 sets
Flyes x 3 sets
Dead hangs
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Old 04-15-2018, 04:12 PM   #4669
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Back today, decided to superset with traps to get some more work in (I have hockey tonight and tomorrow so I'll skip tomorrow in the gym).

Barbell rows / Barbell shrugs x 6 sets
T-bar rows / Rear delt flyes x 4 sets
Cable rows / Upright rows x 3 sets
Pulldowns / High vertical rows x 2 sets
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Old 04-16-2018, 09:39 AM   #4670
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Been having too much fun in the gym lately. might take a week off to let things heal up a bit.
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Old 04-16-2018, 12:04 PM   #4671
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

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Been having too much fun in the gym lately. might take a week off to let things heal up a bit.
That's what I'm thinking too. One big sore bag o' bones.
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Old 04-16-2018, 12:34 PM   #4672
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

I'm with you guys, Greg and Bob, but I'm too old and stubborn to take a week off. I'll get a 4 day break the first week of May though.
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Old 04-17-2018, 02:56 PM   #4673
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Shoulders and arms. Already hit the traps and rear delts. Thank Buddah, I was gassed after 2 nights of hockey.

Moderate weight, moderate reps, moderately good workout.

Military press x 6 sets
Cambered curls x 4 sets
Preacher curls x 3 sets + 1 drop set
Skullcrushers x 5 sets
Tri extensions x 3 sets
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Old 04-17-2018, 04:22 PM   #4674
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Bench day...

Pause bench 4x3
Incline hammer strength press 4x8
Flat db press 3x5-8
Weighted dips 3x8+

Had time so I did some tris

Moderately good workout
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Old 04-17-2018, 07:05 PM   #4675
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Chest and shoulders with my trainer. Trying to work around my bum shoulder.

Incline barbell press x4
Dips x4
Cable crossover presses x4
Tried fly machine but shoulder wasn't having it.
Front shoulder raises x3
Side shoulder raises x3
Walkout planks x4

The first three sets of dips were no assist. Last was with a bit to exhaustion. Making progress.
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Old 04-18-2018, 10:07 AM   #4676
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Can't stay away, just did cardio last night. May just do cardio all week. I think the 10 sets, light weight, to failure squats did me in last friday.
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Old 04-18-2018, 11:31 AM   #4677
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Good work, Huy and Bob!

Keep up the cardio, and heal up, Greg!

Leg day. Short and sweet.

Leg Press x 5 sets
Dumbbell lunges x 3 sets
Hamstring curls x 4 sets
Quad extensions x 3 sets
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Old 04-19-2018, 02:52 PM   #4678
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Chest day, killed it.

Widegrip incline bench x 4 sets
Leverage vertical bench 4 sets
Decline bench x 3 sets
Superset Precor incline press / Hammer Strength decline press x 3 sets
Flyes x 2 sets
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Old 04-20-2018, 02:10 PM   #4679
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Back today, wasn't feeling it. But I killed it anyway. Fast and heavy workout.

T-bar rows x 5 sets
Barbell rows x 4 sets
Dumbbell rows x 2 sets
Supinated grip cable rows x 3 sets
Pulldowns x 3 sets
Rear delt flyes x 3 sets
Dead hangs
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Old 04-20-2018, 04:08 PM   #4680
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

12 oz curls tonight, working on my 6-pack
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