Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

ICT. Volume day, super high reps.

Incline bench x 6 sets
30* inclines x 4 sets
Decline bench x 5 sets
Dumbbell bench/Flyes x 4 sets (1 drop set)
Dead hangs

[Chainsaw13]

ICT for me too, plus shoulders. First time back with my trainer.

Did a lot of band work for shoulders. Can’t remember all the various moves.
Bench press
Incline press
Overhead press
More TRX shoulder work

[icehog3]

How was it with your trainer, Bob?

[Chainsaw13]

Originally Posted by icehog3

How was it with your trainer, Bob?

Good to be back. He always has new things for me to try. Working out in his garage now. He’s got a decent amount of stuff now. Just needs that heater hooked up. Chilly in there last night.

[icehog3]

Heat is a plus! Glad you're back with him, Bob.

Heavy legs:

Front squats x 6 sets
Squats x 6 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets
Reverse hammie curls x 4 sets
Quad extensions x 4 sets

[icehog3]

Skullcrushers x 5 sets
Dumbbell curls x 5 sets
Tricep pushdowns x 5 sets
Preacher curls x 5 sets

[Chainsaw13]

Back and bi’s.

Deadlifts. First time in over a year doing a straight bar.
Seal rows
Pull-ups
TRX rows
Hammer/regular curls
Ab roller
Kettlebell death grip concentration curls. Don’t know the exact name, but that’s a good description.

[icehog3]

How did those deadlifts go, Bob? And tell me what a seal row is....I love rowing.

[Chainsaw13]

Deadies went well. My trainer only has a straight bar at his garage gym. We’d been using the trap bar at the regular gym, as I’d had issues tweaking my back using the straight bar. We didn’t go too heavy, so we’ll see how it goes as the weight goes up.

Seal rows are where you straddle an inclined bench, chest against the seat, then do dumbbell rows.

[icehog3]

Thanks Bob!

[icehog3]

Back day. Similar routine to last time, but heavy instead of volume.

Barbell rows x 5 sets
T-bar rows x 5 sets
Cable rows x 5 sets
Pulldowns x 5 sets (1 drop)

[Chainsaw13]

need to hit up wheels, but my right hamstring is super tight. Tomorrow will be ICT.

Hit up my treadmill in my basement. Think it’s broke now. Cranking out at a good clip, it made a loud noise (was already loud), then became louder. Stopped it before it blew up. Think the bearings are shot, either in the rollers or motor (or both).

[icehog3]

Sorry to hear about the treadmill, Bob. It blowed up real good.

https://www.youtube.com/watch?v=uHkvD7-u7y8

[icehog3]

ICT:

Incline bench x 5 sets
30* inclines x 4 sets
Declines x 4 sets (1 drop)
Hammer Strength Inclines x 4 sets
Dumbbell bench/flyes x 4 sets (1 drop)
Flyes x 2 sets

[Chainsaw13]

ICT as well.

Flat bench
Incline bench
Decline pushups
Seated front shoulder raises
Side raises
Rear delt band pulls (drop sets)
Tri pushdowns

[icehog3]

Our cycles are synchronizing, Bob.

If you say you have legs today, I'm grabbing us some Midol.

[Chainsaw13]

No worries, no need to pick up Midol. Back, bi’s tomorrow.

[icehog3]

Front squats/Barbell curls x 5 supersets
Leg press/Skullcrushers x 5 supersets
Hack squats/Dumbbell curls x 4 supersets
Quad extensions/French press x 4 supersets
Hammie curls/Rear delt flyes x 4 supersets
Preacher curls/Tricep pushdowns x 3 supersets

[icehog3]

Oh yeah. I'm taking tomorrow off.

[Chainsaw13]

Legs today.

Squats
Front squats
TRX hamstring curls
Weighted box step ups