Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 160

hwgoesit · 06-04-2016, 03:35 PM

Just starting to get back into it. Been away too long.

icehog3 · 06-05-2016, 10:08 AM

Kick ass, Gerard.

hwgoesit · 06-05-2016, 06:47 PM

Thanks! I've lifted all my life, it's just light weight these day though. Still thoroughly enjoy it. There is nothing better for stress relief and clearing my mind then the gym. It's always been as much mental health as physical for me.

icehog3 · 06-05-2016, 07:38 PM

Every reason is a good reason, Gerard.

Skullcrushers 95, 105, 115, 125, 135, 145, 125
Cambered bar curls 125, 135, 145, 155, 135
Pushdowns 95, 105, 115, 125, 135
Preacher curls 145 x 6 sets

Adriftpanda · 06-05-2016, 08:42 PM

Nice, G. Are you training at a gym? We should go train sometimes.

Quick shoulder day.

Fasted Hiit on the treadmill

Bb OHP press 4x5
DB side delt raise 8x10-14
Cable upright row - front plate raise 4x8+

swingerofbirches · 06-06-2016, 12:46 PM

HT back today ... i'm gassed

icehog3 · 06-07-2016, 02:00 PM

International Chest Day, lowered the weight and upped the reps a lil bit.

Bench press 215, 235, 255, 265, 275, 285
Incline bench 205, 225, 235, 245, 185
Decline Bench 275, 295, 315, 275

That was it, I was gassed.

Adriftpanda · 06-08-2016, 12:56 AM

Solid training today. Legs. I think I love training them again.

Bike to warm up knees
Leg extensions 4x10+ to warm it up more

Front squats 5x5
Close leg press - stiff leg deads 6x8-12
Lying leg curls 4x8-15
Cable crunches, did them standing so it hits as a back extension too
Some dumb useless calve work for fun.

I was gassed

NeuRon · 06-08-2016, 05:13 AM

hey guys.. I haven't been on here in a while

my computer died so ive only had my phone, and my sausage fingers don't fare too well with navigating on that thing. lol

hope everybody has been well!!.. I should have a new computer next week or so.. bleh..

icehog3 · 06-08-2016, 10:19 AM

Glad everything else is OK, Ron.

Felt tired this AM, decided to take an unscheduled day off today and will try to get in a double tomorrow before work.

Adriftpanda · 06-08-2016, 12:54 PM

Shoulders and some trizz today.

Seated side delt raise - front delt 4x15-20
Seated military press 4x10
Behind neck pull down focusing on my traps and rear delt 4x12-15
Rear delt flies 4x15
Upright row 5x10

Reverse grip extensions - push down 4x12
DB overhead extensions 3x15

icehog3 · 06-09-2016, 02:09 PM

Didn't get through my double today, but got 100% better of a back workout then I would have yesterday. Shoulders will get a pass this cycle as I have tris in the mix tomorrow, and chest Saturday if I skip my scheduled day off.

T-bar rows 225 x 23, 250 x 17, 270 x 11, 295 x 6, 270 x 11
SS T-bar 225 x 16 BOR 225 x 9
Bent Over rows 265 x 8, 285 x 6, 225 x 14
Pulldowns 200 x 14, 220 x 13, 240 x 10, 200 x 15
Dead hangs 3 sets to failure

swingerofbirches · 06-09-2016, 04:53 PM

Hey fellas ... been a little while for me ...

Time to cut some fat so i'm back on low carb for a few months. Shooting for 3mo so i have a month to reverse diet before we head out on the road for Austin and the F1 race.

So in addition to the diet i've been doing hypertrophy for a couple of weeks now.

Today was supposed to be HT arms but my elbow has been a bit naggy since starting HT so i laid off the tricep stuff and only did 2 exercises. Did 5 bicep exercises for a billion reps lol
I started today out by doing 5x5 squats @ 135 and had NO back trouble. So that's super encouraging. The weight felt light (as it should) but the real goal was form and to be pain free by the time it was done. Mission accomplished. I'm planning on doing 5x5 squats twice per week and just taking 20lb jumps per week until i'm back up to repping 405.

Tomorrow is some bench press and some deadlifting. I'm to the place where 500 comes up pretty smoothly every time but I've really been focusing on my DL form so I started doing 5x5 @ 315 last week, shooting to increase by 20lbs/wk. Pulling once from the floor and then once from a 6in rack pull. I've gotten myself a nice little routine going pre-pull and it's helped me a LOT when it comes to locking my lats in and really making the motion about driving my hips through. Excited to see how far this takes me and what i'm pulling by the end of the year.

icehog3 · 06-09-2016, 06:24 PM

Sounds like a good plan for success, Charlie!

swingerofbirches · 06-10-2016, 11:07 AM

Chest today ... started out with 5x5 flat bench then moved on to hypertrophic incline bench, flat dumbbell bench, cable flys, cable inclines, cable declines and then a tricep burnout superset. Gassed! Most blasted my chest has felt in a long time! PLAMF

icehog3 · 06-10-2016, 02:06 PM

Nice, Charlie!

Cut myself short on time, quick arm workout.

Skullcrushers 95, 115, 135, 155, 175
Pushdowns 175, 155, 135, 115, 95
Cambered bar curls 145 x 4 sets
Preacher curls 160 x 4 sets

swingerofbirches · 06-10-2016, 05:27 PM

Looks like a good enough session to get PLAMF, Tom

icehog3 · 06-10-2016, 10:44 PM

Quote:

Originally Posted by swingerofbirches

Looks like a good enough session to get PLAMF, Tom

Didn't have the gas I wanted on bis, Charlie, but if every day could be our best day, we'd all be Ahnold.

icehog3 · 06-12-2016, 02:15 PM

Back day, pretty unmotivated when I got to the gym. Went heavy on the first exercise to get my head into it, then upped the reps the rest of the way.

Bent over rows 245, 275, 295, 315, 325
T-bar rows 250 x 4 sets
T-bar/Bent over Supersets (varying weights and which movement first) x 4 sets
Cable rows 260 x 3 sets, 220 x 1 set

swingerofbirches · 06-12-2016, 05:24 PM

Good work Tom. As you wel know, some days it's just about doing the work.

Deadlifts and back for me as well ytrdy and a run with the wife today.

06-04-2016, 03:35 PM	#3181
hwgoesit Luvin Life Join Date: Jan 2011 First Name: gerard Location: CA Posts: 122 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Just starting to get back into it. Been away too long.

06-05-2016, 10:08 AM	#3182
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 Kick ass, Gerard. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-05-2016, 06:47 PM	#3183
hwgoesit Luvin Life Join Date: Jan 2011 First Name: gerard Location: CA Posts: 122 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Thanks! I've lifted all my life, it's just light weight these day though. Still thoroughly enjoy it. There is nothing better for stress relief and clearing my mind then the gym. It's always been as much mental health as physical for me.

06-05-2016, 07:38 PM	#3184
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 Every reason is a good reason, Gerard. Skullcrushers 95, 105, 115, 125, 135, 145, 125 Cambered bar curls 125, 135, 145, 155, 135 Pushdowns 95, 105, 115, 125, 135 Preacher curls 145 x 6 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-05-2016, 08:42 PM	#3185
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, G. Are you training at a gym? We should go train sometimes. Quick shoulder day. Fasted Hiit on the treadmill Bb OHP press 4x5 DB side delt raise 8x10-14 Cable upright row - front plate raise 4x8+ __________________ Who eats plantains when they can eat placenta.

06-06-2016, 12:46 PM	#3186
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 HT back today ... i'm gassed

06-07-2016, 02:00 PM	#3187
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 International Chest Day, lowered the weight and upped the reps a lil bit. Bench press 215, 235, 255, 265, 275, 285 Incline bench 205, 225, 235, 245, 185 Decline Bench 275, 295, 315, 275 That was it, I was gassed. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-08-2016, 12:56 AM	#3188
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 Solid training today. Legs. I think I love training them again. Bike to warm up knees Leg extensions 4x10+ to warm it up more Front squats 5x5 Close leg press - stiff leg deads 6x8-12 Lying leg curls 4x8-15 Cable crunches, did them standing so it hits as a back extension too Some dumb useless calve work for fun. I was gassed __________________ Who eats plantains when they can eat placenta.

06-08-2016, 05:13 AM	#3189
NeuRon Formerly BigRonS Join Date: Sep 2009 First Name: Ron Location: Forked River, NJ Posts: 1,540 Trading: (22)	Re: Pumping Iron with Zemekone and Icehog3 II hey guys.. I haven't been on here in a while my computer died so ive only had my phone, and my sausage fingers don't fare too well with navigating on that thing. lol hope everybody has been well!!.. I should have a new computer next week or so.. bleh..

06-08-2016, 10:19 AM	#3190
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 Glad everything else is OK, Ron. Felt tired this AM, decided to take an unscheduled day off today and will try to get in a double tomorrow before work. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-08-2016, 12:54 PM	#3191
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 Shoulders and some trizz today. Seated side delt raise - front delt 4x15-20 Seated military press 4x10 Behind neck pull down focusing on my traps and rear delt 4x12-15 Rear delt flies 4x15 Upright row 5x10 Reverse grip extensions - push down 4x12 DB overhead extensions 3x15 __________________ Who eats plantains when they can eat placenta.

06-09-2016, 02:09 PM	#3192
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 Didn't get through my double today, but got 100% better of a back workout then I would have yesterday. Shoulders will get a pass this cycle as I have tris in the mix tomorrow, and chest Saturday if I skip my scheduled day off. T-bar rows 225 x 23, 250 x 17, 270 x 11, 295 x 6, 270 x 11 SS T-bar 225 x 16 BOR 225 x 9 Bent Over rows 265 x 8, 285 x 6, 225 x 14 Pulldowns 200 x 14, 220 x 13, 240 x 10, 200 x 15 Dead hangs 3 sets to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-09-2016, 04:53 PM	#3193
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 Hey fellas ... been a little while for me ... Time to cut some fat so i'm back on low carb for a few months. Shooting for 3mo so i have a month to reverse diet before we head out on the road for Austin and the F1 race. So in addition to the diet i've been doing hypertrophy for a couple of weeks now. Today was supposed to be HT arms but my elbow has been a bit naggy since starting HT so i laid off the tricep stuff and only did 2 exercises. Did 5 bicep exercises for a billion reps lol I started today out by doing 5x5 squats @ 135 and had NO back trouble. So that's super encouraging. The weight felt light (as it should) but the real goal was form and to be pain free by the time it was done. Mission accomplished. I'm planning on doing 5x5 squats twice per week and just taking 20lb jumps per week until i'm back up to repping 405. Tomorrow is some bench press and some deadlifting. I'm to the place where 500 comes up pretty smoothly every time but I've really been focusing on my DL form so I started doing 5x5 @ 315 last week, shooting to increase by 20lbs/wk. Pulling once from the floor and then once from a 6in rack pull. I've gotten myself a nice little routine going pre-pull and it's helped me a LOT when it comes to locking my lats in and really making the motion about driving my hips through. Excited to see how far this takes me and what i'm pulling by the end of the year.

06-09-2016, 06:24 PM	#3194
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 Sounds like a good plan for success, Charlie! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-10-2016, 11:07 AM	#3195
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 Chest today ... started out with 5x5 flat bench then moved on to hypertrophic incline bench, flat dumbbell bench, cable flys, cable inclines, cable declines and then a tricep burnout superset. Gassed! Most blasted my chest has felt in a long time! PLAMF

06-10-2016, 02:06 PM	#3196
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, Charlie! Cut myself short on time, quick arm workout. Skullcrushers 95, 115, 135, 155, 175 Pushdowns 175, 155, 135, 115, 95 Cambered bar curls 145 x 4 sets Preacher curls 160 x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-10-2016, 05:27 PM	#3197
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 Looks like a good enough session to get PLAMF, Tom

06-12-2016, 02:15 PM	#3199
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 Back day, pretty unmotivated when I got to the gym. Went heavy on the first exercise to get my head into it, then upped the reps the rest of the way. Bent over rows 245, 275, 295, 315, 325 T-bar rows 250 x 4 sets T-bar/Bent over Supersets (varying weights and which movement first) x 4 sets Cable rows 260 x 3 sets, 220 x 1 set __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-12-2016, 05:24 PM	#3200
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 Tom. As you wel know, some days it's just about doing the work. Deadlifts and back for me as well ytrdy and a run with the wife today.