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Old 03-03-2018, 12:13 PM   #4541
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Legs/tri day

Squats
Single leg dumbbell lunges
Suspension hamstring curls
Suspension hip abductors
Seated hamstring curls
Calf presses
Overhead dumbbell tri extensions
Tri kickbacks
Tri cable pushdowns
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Old 03-03-2018, 04:13 PM   #4542
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Excellent days, Greg and Bob.

I feel a cold coming on, so I started dosing the zinc and Mucinex last night. Felt good enough to go in for a very short workout, just to keep in the groove since I planned on tomorrow off.

Military press x 6 sets
Skullcrushers x 6 sets
Preacher curls x 6 sets
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Old 03-05-2018, 11:20 AM   #4543
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Sick again.

Hopefully this head cold will be gone enough for me to train tomorrow.
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Old 03-05-2018, 03:37 PM   #4544
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Rest up boss hog

Felt a tad weak today. Too much running yesterday maybe?

ILD

Squats 3x3 @90%
Pause squats 3x5 @70%

Bb reverse lunges 4x6-8
Lying leg curls - single leg press 4x8-12
Seated extensions 2x12-15
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Old 03-06-2018, 09:20 AM   #4545
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Hope you're starting to feel better Tom!

75min on the elliptical, while watching Netflix's Castlevania. Pretty good so far.

Just a bit of chest work last night.

db bench
incline db bench
incline db flys
flat bench db flys
high cable flys
decline cable press
db pull overs
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Old 03-06-2018, 12:40 PM   #4546
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Nice work, Greg!

Definitely better, but I decided to take another day off. I have playoff games Thursday, Friday and potentially Saturday, so I just want to feel 100% before I hit the gym. Hopefully tomorrow!
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Old 03-06-2018, 01:11 PM   #4547
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Do you guys do anything specific to target your abs? I know they get a workout just during normal lifting, but wondering if I should be doing more specific exercises.
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Old 03-06-2018, 03:20 PM   #4548
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

I only hit abs about once a week, but it’s msybe 1-2 exercises. It mainly consist of cable crunches right to leg lifts. I just try to maintain a good healthy diet, which has helped keep the dad bod away lol

Press day.

Ohp press 3x3
Kb presses 4x6
Flat db bench 4x5-6
Flat db flies 3x8-12
Dippitys 4x10-12 (hit these extra slow)

Had time to do some tris but my elbows were shot at this point
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Old 03-06-2018, 04:15 PM   #4549
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

I hit abs at the end of a couple workouts a week, just basic crunch movements for me. Helps keep my lower back in check as well as the abs.
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Old 03-06-2018, 11:05 PM   #4550
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Abs, no abs, keg. Only keg.

Ahnolds to overhead press
Flys
Front raises
Bent over flys
Rotational work, right shoulder is popping now with movement.

Db curls
Seated bb curls
Hammers

And only 10min on the elliptical
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Old 03-07-2018, 08:56 AM   #4551
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Chest/bi's last night, working with the trainer. Lot of new exercises, trying to work with my sore right shoulder.
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Old 03-07-2018, 08:58 AM   #4552
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Hope the shoulder improves, Bob.

Getting ready to hit the gym for the first time since Saturday, feeling pretty close to 100%.
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Old 03-07-2018, 01:55 PM   #4553
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Found out by my endurance, or more accurately my lack of endurance, that I'm about 80%.

Incline bench x 4 sets
Bench press x 2 sets
30* incline press x 1 set
Decline press x 3 sets
Flyes x 3 sets
Icarian vertical press x 2 sets
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Old 03-07-2018, 01:57 PM   #4554
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

I'd take your 80% any day Admiral.
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Old 03-07-2018, 01:59 PM   #4555
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Quote:
Originally Posted by Chainsaw13 View Post
I'd take your 80% any day Admiral.
Aw shucks, you're too kind Bob.
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Old 03-07-2018, 09:38 PM   #4556
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

I’m pretty sure any of us would love to perform at your 80%.

No cardio today, just did a little shoot around today.

Wide grip cable pull downs
Reverse grip narrow
Some machine row pull down thingy
Single arm db row
Close grip seated row

Rope tri extension
Single arm trim extensions normal, reverse and neutral
Push downs
Close grip bench tried 180 almost dropped the bar on myself
Overhead dB tri extension.
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Old 03-07-2018, 11:48 PM   #4557
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Sounds like a great day, Greg.
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Old 03-08-2018, 01:22 PM   #4558
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Rowing day. Fought through the respiratory limitations and got more reps at medium heavy weight on the first 3 exercises than I have in a while.

T-bar rows x 6 sets
One arm rows x 4 sets
Barbell rows 4 sets
Cable rows x 3 sets
Pullups x 1 set to failure
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Old 03-08-2018, 01:45 PM   #4559
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Bet you never got this sick dealing with the general public as you are dealing with little ankle biters
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Old 03-08-2018, 04:55 PM   #4560
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Default Re: Pumping Iron with Adriftpanda and Icehog3 II

Back yesterday, same ****. Deadys and lots of pulls.

Hypertrophy legs today. Worked on overhead squats again.

Overhead squats 4x5 light, only went up to 135
Fronts 4x5 and then felt my back tightening up so I decided to call it a day on squats
Kb step ups 3x8
Seated leg extensions 6x10+
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