Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Tear it up, Marc. :tu

Back today, decided to do the chest supported T-bar rows to see if I can't completely heal my tweaked lower back.

Supported T-bar rows 180, 205, 225, 250, 270, 225
Barbell rows 205, 235, 265, 235, 215
Cable rows 220, 240, 260
Pec Dec rear delts 130, 130, 145, 115
Pullups x 3 sets

Lower back started to tighten up a little on the cable rows, so cut the rowing off after that.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Well, it happened.
5m jog
5 x 12-8 sets of light squats to warm up, 65, 95, 135, 155, 175
5 x 8-5 sets rack-pulls of 135, 155, 175, 175, 175 (I got very nervous with my back)

Circuit
1000m row
20 thruster
20 pull-up
2x...then I felt my groin burn, which happens when I do explosive movements or jump, from time to time...I think one of you said it was a recurring sports hernia? Well, I stretched a lot, took a rest and finished at 60 total thrusters, but ended up doing 100 pull-ups and 60 push-ups to make up for the 40 missing thrusters.

I feel pretty tired, so that's a plus.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Dang hell of a work out mk.

30 min in the elliptical
1 min feeble attempt at jump rope between sets
Dumb press
B.B. incline
Seated high cable press
Flat bench flys
Incline flys
High cable flys
Close grip presss
Laying overhead press

Squats
The one legged lunge thingy
Box steps
A few sets of stairs.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good day of training yesterday. Strength felt nice, my bench felt smooth.

Squats 4x5
Bulgarian split squats KB 3x10
Reverse hack squats 4x8-10

Flat bb bench 5x3 pause reps
Dips 4x10+

Heading in for some deadys in a bit

Good post Xmas training fellas

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Good work, Men! :tu

Marc, my experience with sports hernias is that the pain (not burning for me, just intense pain) is in the abdominal area and not the groin. That doesn't mean it couldn't be a sports hernia, but possibly just a regular hernia or even just a strain?

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Gave the neck another day off. 40 mins on the treadmill, ~35 of it at a 7mph pace.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Hope that neck heals soon, Bob.

Shoulders and tris today. Heavy military and seated military presses, barbell shrugs, more rear delts, and just cable work today for tris as they were cashed.

Wheels manana.....hooray.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Quick training yesterday. Didn’t really have time to warm up. So jumped right into working sets.

Deadys 2x3 @ around 80-90%
Deadys 3xamrap

Pull ups - didn’t count (10 min)
Pull downs 4x6-10

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Pause squats 4x5 (3 seconds) @ 245
Pause squats 2x3 (3 seconds) @ 275

KB box steps 4x8
Platz hack squats 3x10

DB flat bench 4x8-10
Cable presses 4x10-12

Ez bar skull crushers to finish it off

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

I trained my belly today. Lot of Tequila and steak tips. I would say, 75% max load. Will need to foam roll tomorrow 4 sho.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Off day today, tequila and tips sounds pretty good right now.

Going to try a increased frequency program for maybe 6 weeks, if my body recovers the way I hope it will. Read a couple different takes on it; basically train less sets on body parts per workout (assuming you can train with more intensity doing less sets), but training each body part more frequently (2 times a week each, rather than my usual 4 on - 1 off schedule). Gotta keep fresh mentally as well as physically. I had some good success on the DoggCrap training ( http://muscleandbrawn.com/a-concise-...rapp-training/ ) for about 10 weeks before my body finally said "enough". This routine is actually a little more my speed at this point, at least that's what I'm thinking.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Awesome! Yeah change is always good, unless you’re changing to squat every day

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Word. :su :r

Good day today to start the new program. 12 working sets on chest, full out every set. 7 working sets of bis. Short, sweet and intense.

Legs and tris tomorrow.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

90 on the elliptical

Upped my reps today
Wide grip pull down
Reverse Close grip pull down
Seated rows
Seated wide grip row
Shrugs

Landmine twist
Ladmine standing push

Curls
Hammers
Reverse curls

10 stairs

20+ min digging in the back yard

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

BB Pendlay rows 4x6

Single KB swings 4x10
Pull ups - 300 (took me about 25 min)

Killed 5 slices of pizza along with a chit load of cookies/brownies. Back on the grind tomorrow

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

I've been hitting the weights fairly regularly for a month now after a long time of being lazy.....just tired of being out of shape and fat. Today I did squats, deadlifts, dumbbell press, and curls after 30 minutes on the treadmill. My first big goal is being able to squat, press, and deadlift my body weight (245). I managed 255 at the deadlift today, so one down. I'm getting close on squats and bench is sadly way off lol.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Leg day straight ahead.

Sounds like you're well on your way, Ray, though pressing 245 lb dumbbells might qualify you for the Olympics or something. :D

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

I think 245 with a bar will suffice :D

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Keep it up Ray. I've got similar goals.

Chest day with trainer.
Barbell press
Dumbbell incline press
High cable flys
Low cable flys
Overhead tri extensions
Overhead dumbbell tri presses (best I can describe it)
3.25miles on treadmill.

Re: Pumping Iron with Adiftpanda and Icehog3 II
 

Lower back tweaked right back up when I tried to go heavy on leg press. Made it a rep day instead. FML.