Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good couple of days, Bob! :tu

I hit legs for volume on Friday, lots of presses and extensions.

Shoulders and tris yesterday, put 155 pounds on and did 157 reps of military presses over 9 sets. Shrugs, rear delt flyes, skullcrushers and tri extensions to finish it off.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

After two good back/chest superset days, decided to split them up this cycle but stuck with he superset format for back alone. Great workout again, heavy on the single sets to finish up.

Barbell rows/T-bar rows x 4 supersets
Wide pulldowns/Cable rows x 3 supersets
High pulls/One armed rows x 3 supersets
One armed rows x 1 set
T-bar rows x 1 set
Cable rows x 1 set
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nicely done Tom. :tu

Monday’s are usually a day off for me. Went in to work on my stretching, foam rolling, etc for my shoulders. A bit of cardio too. Tomorrow is leg day.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Blast them wheels tomorrow, Bob! :tu

ICT for this guy. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Stuck with supersetting for the stand-alone breast day.

Wide inclines/Declines x 4 supersets
Vertical bench/Wide bench press x 3 supersets
Flyes/Precor bench x 3 supersets
Precor bench/Flyes x 1 superset
Decline/Wide bench press x 1 superset
Dips x 3 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Gotta say you inspire me Tom. I know you’ve been doing this a lot longer that I have, but makes me realize you can still train hard as you get older.

Nice change of pace on leg day. Trainer had some fun stuff in store for me.

Deficit reverse lunges, to prefatigue legs a bit
Squats, 3 warm up sets with increasing weight, the 5x5 @ 70% with 30 seconds rest in between sets.
Physio ball hamstring curls
Single leg press, focusing on hamstrings
Side lunges
Side single leg planks

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Thanks for the kind words, Bob. I may not be as good as I once was, but I'm as good once as I ever was. :r

Sounds like a cool leg workout too! :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I love that saying. I may steal it. :D

I'm having to temper my expectations with reality when it comes to the weights I can lift, the muscle I can build, etc. The ego always wants to get in the way. But I have to remind myself that I started this journey at age 49. Just gotta go with what God gave me and do my best.

My legs are hurting good today, especially the glutes.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I feel you, Bob. For me now, it's less about "gains" then it is about retaining strength and muscle. Ultimately it's a battle you can't completely win, but you can fight like Hell. I figure I'm in the top percentile for my age and top 20 for any age, so I can live with that.

Shoulders and tris today. Legs and bis will be tomorrow.

Military press x 7 sets
Rear delt flyes x 4 sets
Barbell shrugs x 5 sets
Close grip bench x 5 sets
Skullcrushers x 3 sets
Extensions x 2 sets
French press x 2 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Yesterday's fun

Leg press x 8 sets
Hammie curls x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 2 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Off yesterday, went back to the back/chest supersets again today, but this time I did the chest movements first. Awesome workout, I'm still tired 4 hours later.

Incline bench/T-bar rows x 3 supersets
30* incline/T-bar rows x 2 sets
Vertical bench/Cable rows x 4 supersets
Flyes/High pulls x 3 supersets
Barbell rows x 3 sets
Precor bench x 3 sets
Dead hangs/Dips x 2 supersets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Now that I’m back home (and a couple lbs heavier) time to crank it back up, and quit making excuses.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hit it hard, Brother Bob! :ze :bx

Wheels today.

Front squats x 4 sets
Squats x 4 sets
Leg press x 4 sets
Hammie curls x 4 sets
Stiff legged deadlifts x 3 sets

Shoulders and arms tomorrow, then Xmas Eve off.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Decided might as well start today.

Stretched out the shoulders really good.
Arnold’s
Side lateral raises
Front raises
Rear delt flyes

Lightish weight, to see how they feel.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Glad you're getting back in the swing, Bob. Hope all continues to improve.

Seated military press x 6 sets
Olympic bar curls x 4 sets
Skullcrushers x 4 sets
Cambered bar curls x 3 sets
Rear delt flyes x 4 sets
Tricep extensions x 3 sets
Preacher curls x 3 sets
Dead hangs

Off tomorrow, Christmas is still up in the air.

Merry Christmas to all who lift. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Merry Xmas to you Admiral :salute:

Got a good back/tri day in. My trainer thinks of new ways to torture me, cause he knows I’ll do the work.

Trap bar deadlifts
Close grip rows
Close grip pulldowns
Tri pushdowns. 9 sets, either till failure or ten reps, medium weight. 45-30-15-5-5-15-30-45 seconds rest. Those were fun.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

They sound like fun! :noon

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICW, the Xmas edition. No lift, no gift!

Flat bench
Incline dumbbell bench
Icarian banded bench
Seat chest flyes
Ez bar curls
Cross body hammer curls

Small victory. First real chest workout in about 7-8 weeks. Shoulders are protesting right now, but I’ll take some Advil and rub down with biofreeze. Should be good to go.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Glad you got one in, Bob, and International Chest Christmas to boot!

Well, I live vicariously through you this holiday, fairly severe overnight headache made my decision to take the day off necessary. Better now, hopefully back at it tomorrow.

Merry Christmas Bob! (and Huy and geRRy if you happen to pop in).

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg day!

Squats
RDL’s
Reverse dumbbell lunges
Hamstring curls
Single leg press

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice wheel day, Bob. :tu

I was not up to lifting again yesterday. Hope to make up for it in spades in about a half hour. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Tear it up Tom! :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Got it covered, Bob. :D

Only 9 supersets, but everything said "that's good right there". Usually I go ahead and throw in another pair, but I just called it. Maybe I'll train tomorrow now instead of taking another off.

T-bar row/Bench press x 3 supersets
Barbell row/Incline bench x 3 supersets
Wide pulldowns/Precor inclines x 3 supersets

Thought about cable rows, dips, dumbbell rows...and didn't even do flyes, which I normally do every chest day for the stretch. I think I played it right though? :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Shoulder day

Military press (volume) 200 reps
Rear delt flyes/Flyes x 4 supersets
Barbell shrugs x 6 sets

Nice easy day, saving some gas for legs and arms tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day for me.

Close grip pulldowns
Inverted rows
Farmers carry
Straight arm lat pulldowns
Dumbbell shrugs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff, Bob! :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Squats x 6 sets
Leg press x 6 sets
Preacher curls x 4 sets
Close grip bench x 5 sets
Dumbbell curls x 4 sets
Skullcrushers x 5 sets

I earned today off. ;) :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Last workout of the decade, so I made it worthy.

T-bar rows/Vertical bench x 4 supersets
Barbell rows/Incline bench x 3 supersets
Wide pulldowns/Decline bench x 3 supersets
Cable rows x 3 sets
Flyes/Precor bench x 3 supersets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I’ll say you did Tom. :ze

I got a nice chest/shoulder workout yesterday.

Incline dumbbell press
Standing overhead dumbbell press
Seated flyes
Rear delt flyes
Facepulls
Plank/shoulder taps

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Way to finish the decade in style, Bob. :ze

Leg day today. Did a strictly volume day with 10 sets of presses and 6 sets of hammie curls.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Seated military x 6 sets
Rear delt flyes x 4 sets
Barbell shrugs x 5 sets
Olympic bar curls x 4 sets
Cambered bar curls x 2 sets
Preacher curls x 4 sets
Skullcrushers x 5 sets
Tricep extensions x 4 sets

Worst workout of the decade.

Best one too. :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Imma gonna have to live vicariously through you the next couple weeks, Tom. Going to to be busy at work.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Sometimes life happens. Bob. Maybe the time off will actually benefit a couple of your injuries? Anyway, I'll hit it hard and keep it warm for you. Phrasing squared. :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

That’s what I’m hoping too, the time off heals my body. Got me a theragun last week. Using it to massage my shoulders, which seems to be helping.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Last year (ok, 2018) when I had a big problem with my trap and rear delt, one of the trainers used one on me for several sessions. Felt better daily, and solved my issue in a little over a week. I hope you have good success with it as well, Bob.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back/Chest superset day. Another stellar lift, haven't plateaued out on these yet, though I switched up and didn't row until second cycle.

Wide pulldowns/Vertical bench x 4 supersets
Barbell rows/Wide 30* inclines x 4 supersets
High pulls/Precor inclines x 3 supersets
Cable rows/Dips x 3 supersets
Dead hangs

I'm thinking another cardio day tomorrow, to maintain my girlish figure. :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Military press x 6 sets
Preacher curls/Skullcrushers x 4 supersets
Olympic bar curls/French curls x 2 supersets
Cambered bar curls/Pushdowns x 2 supersets

Legs tomorrow if I'm not sick.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Legs, cardio and abs today. I'm walking like a newborn deer. :lr

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Same here, minus the abs and cardio.

Squats
Front squats. Finally able to get my form right.
RDL’s
Hamstring curls
Cossack squats

Thighs are swole. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice job, Bob. :tu

Gonna try the back/chest deal again today if the gym is slow enough.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Went heavy since I knew I wouldn't have a lot of gas after legs/cardio yesterday. Did surprisingly well.

T-bar/Vertical bench x 3 supersets
High pulls/Precor inclines x 3 supersets
Rear delt flyes/Flyes x 3 supersets
Inclines x 2 sets & 1 drop set
Barbell rows x 2 sets & 1 drop set
Dips/Dead hangs x 3 sets

Need to take tomorrow off for a funeral and work, so I'll be back for shoulders etc on Friday.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Heavy shoulders today, super smooth and pretty strong.

Military press x 6 sets
Barbell shrugs x 5 sets (2 drop sets)
Rear delt flyes x 4 sets
Seated military x 2 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Pull kinda day. Felt good.

Deadlifts
Close grip pulldowns
Bent over rows
Lat pulldowns
Farmers carry
Tri pushdowns
Wood choppers
Overhead tri extensions

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good deal, Bob! :tu

Cardio today with some curls and skullcrushers thrown in for good measure.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Figured on splitting up back and chest this go-round. Walked into the gym planning to do a back superset workout. My chest cold had other ideas. Managed to get through rowing supersets, but body told me to finish with straight sets. And not a sh!tload of them. ;) :r

Barbell rows/T-bar rows x 4 supersets
Narrow grip pulldowns 3 sets & 1 drop set
Cable rows x 3 sets & 1 drop set
Rear delt flyes x 4 sets
Dead hangs

Don't feel any worse, hopefully this crud will be history soon.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Breathing compromised by this chest crud. Went in with the intent to superset, I was lucky just to get through a straight set workout.

Wide inclines x 5 sets
Vertical bench x 4 sets
Declines x 4 sets
Precor inclines x 3 sets
Dumbbell bench x 3 sets
Dips x 2 sets
Coughing fits :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

You did more than me. Been feeling off the last few days. Off the next week as I head up north.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Have fun and be safe, Bob. Hopefully you're at 100% soon. :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Chest cold has put a hurtin' on my workouts, not in a good way. Hope to be well enough to go back tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Now that I’m back home, it’s time to get back into the groove.