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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
shoulders and arms …. kinda medium. :r
Seated military x 6 sets Cambered bar curls x 4 sets Skullcrushers x 4 sets Dumbbell press x 4 sets Barbell curls x 3 sets Tri extensions x 3 sets Shrugs x 4 sets Dumbbell curls x 3 sets French press x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Dang, that’s a lotta sets. :ze I’ve adjusted my schedule to give me a two day break, today being the second day off. It’ll be ICT tomorrow.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Didn't feel like a lot of sets while I was doing them, had lots of juice...but yeah, that's a lot. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Legs and cardio. Did hard cardio so just made the leg workout heavy and short.
Squats x 5 sets Leg Press x 4 sets Hammie curls x 3 sets Hack squats x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
No workout for me today. Necks a bit screwy, even causing numbness in my hand.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hope it's just an aggravated nerve or something, Bob, and is short term.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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ICW today....heavy, but really fast. I looked up at the clock after the workout and I'd only been there 45 minutes, including change and wrap time. Incline bench x 4 sets Vertical bench x 4 sets Flyes x 4 sets Dumbbell bench x 3 sets Decline bench x 3 sets Precor bench / Flye supersets x 2 |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Damn, a broken neck? That had to hurt.
Got in an early workout with my trainer. ICT, plus some bi’s and abs. Flat bench Dips Incline bench Pushups Ez bar curls Ez bar curl contest with my trainer Ab wheel Russian twists So I was super in my head during the chest exercises, even though it was one of my better lifts of late. My left tricep is still giving me trouble. It gets to a certain point during a set and just shuts down. I need to focus on the positives more. Did three sets of heavy, strict ez bar curls, with a 6 second negative. Those sucked but were fun. Then my trainer says, let’s have a contest. Grabs the 40lb bar. If he does 2, I do three, each time increasing by one. Got up to 18 before my arms finally gave out. Something like 90 reps in total. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff, Bob, I like that "game" with your trainer....stuff like that is motivating and can force some gainz.
Back yesterday…. I went with a similar routine as the last time, pre-fatiguing with high rep sets of Olympic bar curls (with 20 more pounds than last time, yet matched the reps). Olympic bar curls x 6 sets T-bar rows x 6 sets Cable rows x 4 sets Wide pulldowns x 4 sets Pullups x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Fast hard shoulder day yesterday.
Military press x 6 sets Barbell shrugs x 6 sets High pulls x 4 sets Rear delt flyes x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Legs and bis. Heavy legs, reps for beach muscles.
Leg Press x 7 sets Front squats x 5 sets Hammie curls x 4 sets Cambered bar curls x 5 sets Barbell curls x 4 sets Preacher curls x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICM. Luckily the gym was pretty empty.
Bench press x 5 sets Wide inclines x 5 sets Precor inclines x 3 sets Flyes x 4 sets Vertical bench x 3 sets Narrow grip declines x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back and delts. Went light on the barbell rows again, then heavy on everything else. :r
Olympic bar rows x 5 sets T-bar rows 4 sets Wide pulldowns x 4 sets Dumbbell rows x 3 sets Military press x 6 sets Rear delt flyes x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Long, heavy and hard. Just like Ron Jeremy.
Leg Press x 6 sets Leg curls x 4 sets Cambered curls x 4 sets Barbell curls x 3 sets Preacher curls x 4 sets Skullcrushers x 4 sets French press x 3 sets Rear delt flyes x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back home and ready to get back to the grind. Need to get rid of this marshmallow forming around my waist. Did manage one back/tri workout while I was gone.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
You can pick up the slack for me this weekend please, Bob, I'm off for 4 starting … right now. :D
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Got ya Tom.
ISO high rows Standing overhead press One arm rows Front shoulder raise, overhead press combo Band bicep curls Band ab rollouts 1.65 mile run |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Did a “Squatober” workout with my trainer and another guy. Fun routine and a nice change of pace working out with others.
Squats Barbell bench Skull crushers Shrugs The premise behind squatober is a routine my trainer found on Instagram, where you work out Mon-Fri, with each day having squats plus other exercises. December I guess is dedicated to deadlifts. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Thank you for holding up the fort, Bob! :tu
Heading in for a back workout after my 4 day break. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Went in thinking light back. Felt good, turned into heavy back.
Olympic bar rows x 6 sets Dumbbell rows x 4 sets Neutral grip pulldowns x 5 sets Cable rows x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Could tell immediately that I wasn't feeling very strong for ICT today. Decided to go super high volume with reduced rest for increased intensity.
Wide inclines x 6 sets Bench press x 5 sets Declines x 4 sets Precor bench x 3 sets Flyes x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICT for me as well.
Flat bench Incline bench Decline bench Pushups, hands off at bottom Wide grip ez bar curls Cross body curls |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Boom and boom. Heavy day.
Leg press (quad dominant) x 7 sets Leg press (hammie dominant) x 5 sets Hammie curls x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
After 2 days off with work call ins, felt strong on back day. Heavy and volume. :tu
Barbell rows x 7 sets Wide pulldowns x 4 sets T-bar rows x 4 sets Cable rows x 3 sets Rear delt flyes x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICS. Gym was packed, but worked around it for a great lift.
30* inclines x 6 sets Vertical bench x 4 sets Flyes x 3 sets Precor bench x 4 sets Decline bench x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Skipped my workout yesterday to go up into the thumb to hunt. I’ll get back in there tomorrow. :ze
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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ICMB, or is it ICBM? Either way, chest and bi’s. We’re changing up my routine, focusing on strength over size. Higher weights, less reps. I’m sure you know the drill. Flat bench Weighted dips Weighted “hands off” pushups Narrow grip press Hammer curls Ez bar curls Cardio |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good to change it up, Bob, and I know you know that. :D
Hit arms and shoulders today, heavy on everything, although my tris were pretty wiped after chest yesterday and heavy militarys today. Legs tomorrow, yeehah. :r Olympic bar curls x 5 sets Cambered bar curls x 4 sets Military press x 6 sets Rear delt flyes x 4 sets Skull crushers x 5 sets Extensions x 3 sets Preacher curls x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Leg Day...volume day
Squats x 8 sets Leg press x 6 sets Stiff legged deadlifts x 4 sets Hammie curls x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back / Traps day....heavy.
T-bar rows x 6 sets Barbell rows x 5 sets Super wide pulldowns x 4 sets Cable rows x 3 sets Barbell shrugs x 4 sets Rear delt flyes x 3 sets High pulls x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICT. Moderately heavy but lotsa reps.
Wide inclines x 5 sets 30* inclines x 4 sets Precor bench x 4 sets Flyes x 3 sets Vertical bench x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Finally able to get “back” into the gym this morning. Plenty of sleep last night, and plenty caffeinated. Only 4 lifts, but pr’ed weight on each one.
Trap bar deadlifts, pr of 320x3 Bent over rows, pr of 205x4 (twice) Close grip pulldowns, pr of 195x5 (twice) Dumbbell Shrugs, pr of 95x6 (twice) Like this focused approach to building strength. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
4 PRs, nice liftin', Bob! :tu :wo
Legs yesterday. Leg Press x 12 sets Hack squats x 4 sets Quad extensions x 4 sets Hamstring curls x 4 sets Shoulders and arms for this afternoon. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Shoulders and arms yesterday, I remember doing lots of presses and curls. :r
Back day today. Row row row your lats, (not so) gently down the stream... |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Loaded 4 plates on for T-bars and barbell rows and repped it out. Decreased rest between every set,
T-bar rows x 6 sets Barbell rows x 6 sets Wide pull downs x 4 sets Cable rows x 4 sets Rear delt flyes x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Forgot to post yesterday's workout. Was legs. Had to modify plans due to all racks being used. Hit up the leg press machine. Second set my right knee started hurting. Tried another set. That hurt too. Ok, onto next exercise. Found an open rack and setup for squats. Figured I'd try that. Just the bar, the knee hurt at the bottom. Plan C.
Hamstring curls Leg Extensions RDL's Hip Adductors |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hope it's a short term (very) thing, Bob.
ICM. Hopefully the snow keeps some of he Monday chesters outta the gym. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Heavy chest
Wide inclines x 5 sets Vertical bench x 5 sets Flyes x 4 sets Declines x 4 sets Precor inclines x 3 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Heavy delts, volume arms. Saved traps for back day Thursday.
Military press x 4 sets Seated military x 4 sets Olympic bar curls x 4 sets Cambered bar curls x 3 sets Skullcrushers 5 sets Preacher curls x 3 sets Extensions x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Ok, been a few.
Wednesday wheels Squats x 6 sets Leg press x 4 sets Hack squats x 4 sets Stiff legged deadlifts x 4 sets Hammie curls x 4 sets Thursday back Wide grip pulldowns x 6 sets Barbell rows x 6 sets T-bar rows x 4 sets Cable rows x 4 sets ICF today |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Been missing the gym the last few days. Work/car/etc have disrupted my schedule. Also resting a sore right shoulder. Back at it tomorrow. Can't go this long without slinging some iron.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hit it hard tomorrow, Bob. :ze
Left shoulder was bothering me more than usual on the ride to the gym ..a lot more. Contemplated skipping chest day, but decided to just try a volume day and see if I could stretch it out. Felt good almost right off the bat, and is still better 10 hours later. :tu Vertical bench x 6 sets Incline bench x 2 sets 30* inclines x 2 sets Bench press x 2 sets Flyes x 3 sets Precor bench x 2 sets Decline bench x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICS. Shoulder felt good until first set on flat bench. That aggravated it.
Flat bench barbell press Flat bench dumbbell press (that felt better on the shoulder) Weighted dips Cable press Tri pushdowns Shoulder stabilization work Not my best workout, but got thru it. Now it’s Advil, icing and biofreeze for the shoulder. Actually it’s more likely the bicep tendon where it attaches in the shoulder. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Sorry it's still giving you grief, Bob. I respect you for getting through the workout.
Shoulders and arms today Military press x 6 sets Rear delt flyes x 5 sets Cambered bar curls x 4 sets Preacher curls x 4 sets Olympic bar curls x 2 sets Close grip bench x 3 sets Skullcrushers x 5 sets Dead hangs Leg day manana. I can hardly wait. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good day today in the gym. Changed up the schedule and hit up legs. Figured I’d rest the shoulder as much as possible. Went heavy, less reps.
Squats, something like 8 sets. Split squats x3 Hamstring curls x4 RDL’s x4 Calf raises x4 |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good lift, Bob.
Looks like no traveling today, so off to hit legs now. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Leg press x 10 sets
Extensions x 5 sets Hammie curls x 5 sets That was relatively painless. :r |
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