Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Definitely weaker in the left tri from the pinched nerve. That’s why I’m stuck doing those same exercises. The pushdowns on the cable aren’t bad. Was doing more weight than I expected. The tri machine I had to go lighter. Slowed down my reps on the bi’s for a good time under tension. Feeling it today.

Me too. Going in tonight to hit them up.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Hit 'em hard, Bob! :tu

I went about 15% lighter today....didn't up the reps, just went deeper an slower (phrasing) and really tried to spread the burn.

Also started adding a bit of carbs back in today as my core is good and I'm a little leaner than I'd like, so mix of berries and melon with my regular Keto meal after the lift.

Oh, and it feels like Conor McGregor kicked me in each quad right now. :gary

Front squats x 8 sets
Icarian leg press x 4 sets
Quad extensions x 4 sets
Hamstring curls x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Well didn’t do legs. Was warming up, stretching, before hand. Felt the strain in my hip flexor pop. And then some pain. Trainer was just shaking his head. We ended up seeing what other upper body I could tolerate besides arms.

Single arm chest machine. Could only manage 20lbs on the left side.
Single arm seated rows
Seal dumbbell rows
Band overhead press

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Upper body

Probably going to be doing M/W/F for a while so it looks like the split I’ll be doing for a while.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Bob, Brother, we gotta get you healthy! Is the hip flexor a new injury?

Huy, kudos for keeping with it with all that's on your plate. :tu

ICT for this guy. My legs are f***ing killing me from yesterday, so I'll limp from bench to bench. :hn

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Yea, strained the upper quad, hip flexor area last leg day. I had to do that extra set of walking lunges.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Damn, Bob, I am sorry.

Thought that maybe I did something in my quad, I was limping all day yesterday and all day until I got to the gym. Seems to have untightened quite a bit, so hopefully it was just (good) muscle damage.

ICT today, too much fun. :rolleyes:

Incline bench x 7 sets
Vertical bench x 4 sets
Flyes x 4 sets
Decline bench x 3 sets
Super wide bench x 2 sets
Dips x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Thanks man, time frames much smaller now.

Lower body on Wednesday.

Upper yesterday. Actually enjoying it more than I thought. Too many young kids to fight over machines and weights.

Bb Pendlay rows
Incline BB
Lat pull downs - db Arnold’s
Machine flies - machine seated rows

Hit quick arms

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Same here Tom.

Walking lunges
Leg press, different seat/foot position to really focus on glutes and hamstring
Narrow stance goblet squats
Calf raises
Hamstring curls

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Oh man... kind of glad I’m not doing legs 2x a week anymore lol

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Legs didn't go great yesterday. Stopped midway through my 4th set of squats and again in my 3rd set of leg presses because of pain/cramping near the top of my right quad. This has been giving me some grief for a couple weeks now, but not enough where I had to stop. I wonder if somehow my stance is compensating in some way for the broken leg/displaced ankle? Need to figure it out. Ended the workout with numerous quad extension/hammie curl supersets to at least get some kind of volume in.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

A bit of everything today.
Tri pushdowns
Tri overhead extensions
Hammer curls
Preacher curls
One arm seated rows
Seal rows
Chest press machine, single arm

Funny how different brands of machines work differently for the same exercise. At my regular gym, I can do maybe 60lbs on the tri pushdowns, but the gym I went to today, I was doing 70 and could’ve went up to 80 no problem. Same for chest machine.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

There is definitely a difference between machines from different makers, Bob.

My thigh uncramped while working chest, it's weird how it will be hard to walk when I get to the gym, and be completely fine half way through the workout.

Incline bench x 6 sets
30* incline x 4 sets
Vertical bench x 4 sets
Decline bench x 4 sets
Flyes x 4 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Upper day

Pull ups - OHP 4x
Chest supported rows 4x
Single flat Db press 4x (these have been a staple for me)
Wide grip pull down 4x

Hit arms but did side delt raise in between each sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Nice work, Daddy! :tu

Back day. Pre-fatigued with pulldowns before hitting the heavy rows.

Wide pulldowns x 6 sets
Barbell rows x 5 sets
T-bar rows x 4 sets
Cable rows 4 sets
Pullups x 2 sets

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Shoulders and arms day.

Military press x 6 sets
One armed press x 3 sets
Rear delt flyes x 4 sets

Cambered bar curls x 4 sets
Olympic bar curls x 4 sets
Preacher curls x 3 sets

Skullcrushers x 5 sets
Tricep extensions x 4 sets

Dead hangs x 3

Off tomorrow, teaching all day. Legs Thursday or Friday, depends how the charley horse is feeling by then.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Back to back days? Wth...

Legs today.

Hack squats - box step ups 5x
Squats 5x
Seated leg extensions 5x
Seated leg curls 5x

Walked like an old geezer.

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Huy, you're a beast! :ze

Re: Pumping Iron with Adriftpanda and Icehog3 II
 

Decided to give this charley horse a rest on leg day, and went cardio and core. Hit the Precor bike for 84 minutes, then core for another 30. Chest tomorrow.