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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Hadn't done a volume day for back lately. Kept reps above 18 a set and minimal rest.
T-bar rows x 6 sets Superwide pulldowns x 5 sets Cable rows/High pulls x 3 supersets Cambered bar curls x 4 sets Olympic bar curls x 4 sets Dumbbell curls x 2 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
2nd workout with trainer. Not as hurting after as the first! Sucks going to the gym with masks and mandates.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
My gyms are only requiring masks upon entry and exit. But there's lots of distancing. Glad your trainer experience is going well, Moses.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Bench press x 6 sets
Decline press x 5 sets Flyes x 4 sets Hammer Strength inclines x 4 sets Military press x 5 sets Close grips x 4 sets Skullcrushers x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Leg press x 8 sets
Reverse hammie curls x 4 sets Stiff legged deadlifts x 4 sets Squats x 6 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
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Sad, but that's the mentality here in the Commonwealth. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Yeah, that guy would get a pillow party at my gym.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back day. I smoked it, so I'll throw in bis tomorrow.
Barbell rows x 6 sets Chest supported T-bar rows x 6 sets Wide grip cable rows x 3 sets High pulls x 3 sets Cable rows x 3 sets Wide pulldowns x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
The wait is over! Gyms open in Michigan on the 9th.
Used the hotel gyms here. Went light, lots of reps (probably a bad idea after the long my hiatus). Dumbbells for everything. Flat bench x3 Incline bench x3 30% incline x3 Seated at overhead press x2 Felt my shoulders not liking all the sudden work. So ended it there. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Happy to hear your gyms are opening, Bob! :tu
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Incline bench x 7 sets
Hammer Strength Inclines x 4 sets Vertical bench x 4 sets Flyes x 4 sets Preacher curls x 4 sets Hammer curls x 3 sets Skullcrushers x 4 sets Tricep pushdowns x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
One arm rows x4
Lat pullover /hammer curl superset x3 L raises x3 Skull crushers x3 |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Getting back in the groove, Bob! :tu
Legs and delts on deck. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Yea, starting off slow so not as to kill myself.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Wise man, Bob, wise man. :tu
Front squats x 6 sets Stiff legged dead lifts x 6 sets Hack squats x 4 sets Quad extensions x 4 sets Seated military x 5 sets Barbell shrugs x 5 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Barbell rows x 6 sets
Rear delt flyes x 5 sets One arm rows x 5 sets Cable rows x 4 sets Preacher curls x 4 sets* Cambered bar curls x 5 sets* * = last set drop set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Incline bench x 6 sets
Flyes x 5 sets (1 drop set) Declines x 5 sets (1 drop, set) HammerStrength inclines x 2 sets Crossovers x 3 sets Declines/Crossovers x 2 supersets Skullcrushers x 5 sets French curls x 4 sets (1 drop set) |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICM here too.
Flat bench x4 Incline bench x4 30° incline x4 Fly/close grip press x3 Cross body curls x3 21’s x3 |
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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Squat day today. Back squats 2 warm up sets then 5 x 8. I used a hip circle band to really activate the glutes and work on my technique. I'm starting a new program next week, so this week will be focusing on technique and cleaning up my diet. Train hard and stay strong, fellas! |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good stuff Guys! :bx
Heading in for legs and delts shortly. :ze |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Volume day for back, second to last workout before my first 3-4 day break of the year.
Wide pulldowns/Close grip cable rows x 5 supersets High pulls/Barbell rows x 4 supersets Barbell rows x 2 sets (1 drop set) Barbell rows/Cable rows x 1 superset (1 drop set) |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Good last workout until Monday or Tuesday.
Leg press x 5 sets Hammie curls x 5 sets Bench press x 5 sets Military press x 5 sets Barbell curls x 5 sets Skullcrushers x 5 sets Flyes x 5 sets Rear delt flyes x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Taking one more day off today. I usually get five or six breaks of 4-5 days from the gym every April-October, but this is my first since last October. We shall see how it benefitted or didn't benefit me tomorrow. ;)
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
"Eased" back into it with a heavy day, though saved most of the rowing for Friday.
Super wide pulldowns x 7 sets Cable rows x 5 sets High pulls x 5 sets Olympic bar rows x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Juist did breasts today, I'll try and hit arms with legs tomorrow if I have any gas left after wheels.
Incline bench x 6 sets Decline bench x 4 sets Vertical bench x 4 sets (last set drop set) Flyes x 4 sets (last set drop set) |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Home stretch of the build, so little time to hit the gym. Once I get home I’ll be back at it.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
We'll keep 'em warm for you, Bob. Light at the end of the tunnel.
Leg day on deck, quads don't fail me now. :r |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Squats x 8 sets
Leg press x 6 sets Reverse hammie curls x 4 sets Hack squats x 4 sets Quad extensions x 4 sets No gas for arms. :( |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Crushed back. Heavy.
T-bar rows x 8 sets Super wide pulldowns x 6 sets Cable rows x 4 sets High pulls x 4 sets Olympic bar rows x 4 sets Dead hangs between sets Grip strength was almost nil by the time I finished. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Bench press x 5 sets
Seated military press x 4 sets HammerStrength incline x 4 sets Vertical bench x 4 sets Rear delt flyes x 4 sets Flyes x 4 sets Decline bench x 4 sets Skullcrushers x 3 sets Tricep extensions x 3 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Leg day Sunday, did an "alternative" workout.
Back today. Super wide pulldowns x 7 sets Cable rows x 5 sets Olympic bar rows x 7 sets High pulls x 5 sets Dead hangs between sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Incline bench x 5 sets
Decline bench x 5 sets Vertical bench x 4 sets Flyes x 3 sets (last set drop set) Flyes drop set / HammerStrength incline giant set x 1 HammerStrength inclines x 3 sets (last set drop set) Vertical bench x 1 drop set Legs and arms tomorrow. :ze |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Squats x 10 sets
Close grips x 5 sets Skullcrushers x 4 sets Preacher curls x 5 sets Arnold curls x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back day after an off day yesterday.
Pullups x 4 sets Wide pulldowns x 5 sets Cable rows x 5 sets T-bar rows x 5 sets High pulls x 5 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Bench press x 5 sets
Flyes x 4 sets Decline bench x 4 sets Arnold press x 4 sets (1 drop set) Close grips x 4 sets (1 drop set) Skullcrushers x 4 sets (1 drop set) Barbell curls x 6 sets (1 drop set) Delts with wheels tomorrow. |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Last two:
Leg press x 8 sets Stiff legged deadlifts x 6 sets Military press x 6 sets Barbell shrugs x 6 sets Barbell rows x 7 sets Cable rows x 5 sets Narrow neutral grip rows x 6 sets Preacher curls x 5 sets (last set drop set) Cambered bar curls x 4 sets (last set drop set) Dumbbell curls x 3 sets (last set drop set) |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
ICT - heavy day
Incline bench x 5 sets Bench press x 5 sets Weighted dips x 5 sets Close grips x 4 sets Skullcrushers x 3 sets Tricep extensions x 2 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Ugh, back home but still working a lot. Hopefully this weekend I can get back with my trainer.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Fingers crossed, Bob! :tu
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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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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Squats x 6 sets
Front squats x 4 sets Hack squats x 4 sets Stiff legged deadlifts x 4 sets Reverse hammie curls x 4 sets Quad extensions x 4 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
T-bar rows x 7 sets
Super wide pulldowns x 6 sets High pulls x 5 sets Cable rows x 5 sets Barbell rows x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Last couple workouts:
Squats x 8 sets Stiff legged deadlifts x 6 sets Quad extensions x 6 sets Leg press (volume) x 8 sets Incline bench x 5 sets Decline bench x 5 sets Flyes x 5 sets Seated military press x 5 sets Shrugs x 5 sets Preacher curls x 5 sets Skullcrushers x 5 sets |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Back day....heavy T-bars.
T-bar rows x 7 sets Cable rows x 6 sets High pulls x 5 sets Narrow grip pulldowns x 4 sets Dead hangs x 3 |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Bench press x 5 sets
30* inclines x 4 sets 30* incline/Bench press x 1 superset Dips x 4 sets Dips/Bench press x 1 superset Close grips x 4 sets Skullcrushers x 4 sets Dead hangs |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
Volume day. Literally hundreds of reps. I can barely bend my arms now. :r
Bent over rows x 8 sets Cable rows x 6 sets, 1 drop set Dumbbell curls x 6 sets, 1 drop sets Preacher curls x 6 sets, 1 drop set |
Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
I miss this thread. Need to quit making excuses.
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Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
We kept the light on for you, Bob, now you just need to do something post worthy! Get it, Brother! :ze :tu
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