Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Power of 3 chest day. Two heavy sets and a lighter one.... or 3 heavy sets with the third being a drop set*.

Incline bench x 3 sets
Bench press x 3 sets
30* incline x 3 sets*
Decline press x 3 sets
Flyes x 3 sets*
Precor vertical bench x 3 sets*

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice Tom. Work had me tied up late, so again no gym for me. Maybe Sunday or Monday when I get back into town.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I know that can be frustrating, Bob, hope you're able to hit it as soon as possible.

Back day for me, going to try to get in early so I don't have to rush too much.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Volume day for back, moderate weight and super high reps

Pulldowns x 5 sets
T-bar rows 5 sets
Cable rows x 3 sets
High pulls x 3 sets
Barbell rows x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Heavy day yesterday, shoulders and arms.

Military press
Shrugs
Rear delt flyes
Arnold curls
Olympic bar curls
Preacher curls
Skull crushers
Tri extensions

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Finally remembered how to get my butt to the gym. Had to follow the breadcrumbs.

ICS
Dips x5 (unassisted :wo)
Dumbbell press x5
Incline dumbbell press x5
15° incline x4
Seated flyes x4
Rear delt flyes x3
Upright rows x3

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

You earned your breadcrumbs, Bob. :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day. Worked out with a old hockey buddy that happened to stop by.

Wide grip pulldowns
Straight arm lat pulldowns
Single arm cable rows
Laid back rows
Seated rows
Cardio

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hockey buddies rule.

ICM

30* inclines x 3 sets
Bench press x 3 sets
Superwide incline x 3 sets
Flyes x 4 sets
Veritcal bench x 4 sets
Decline x 3 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

That they do Tom. He showed me a few variations on the movements I’m used to doing. He’s been working out for 30+ years, and was the one who hooked me up with my trainer. We used to call him “Fabio” back when we played, cause he had long hair (former guitar player), and was swole. Lol.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice! :r

Back day for me coming up. Getting my Bulletproof coffee in me to get primed.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg day! Oh it’s gonna hurt tomorrow.

Squats
TRX hamstring curls
Kettle bell side lunges
Hamstring curls
Single leg press/calf raises supersets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Great leg day, Bob! :tu

Yesterday:

T-bar rows x 6 sets
Wide pulldowns x 4 sets
Barbell rows x 4 sets
High pulls x 3 sets
Rear delt flyes x 3 sets
Cable rows x 3 sets

Leg day today, wish me strength. :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Legs and bis

Squats x 5 sets
Shark pit x 4 sets
Leg press x 4 sets
Hammie curls x 4 sets
Quad extensions x 4 sets

Olympic bar curls x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
Tricep extensions x 5 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Ok, learning more every day when I read your posts Tom. What's the "shark pit"?

Arms and abs today with my trainer. I wonder what hell he's come up with today.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

https://www.roguefitness.com/pit-sha...quat%20machine

Have a good workout today, Bob. :tu

Shoulders and some stretching, core and maybe even a little back (volume) for me today....then 3 days off. Last "planned" break until late October.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Military press
Pulldowns
Rear delt flyes
Barbell shrugs / Bent over rows Supersets
Seated military press
Wide vertical rows
Core / Stretching

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Arms and abs, with my trainer.

Close grip press
Barbell curls, last set was a quad drop set, taking 10lbs off each time as I reached failure.
Leg/knee raises, with a 10lb plate static hold for 10 seconds.
Close grip pushups/planks. Started at 1 rep/1 second hold, increase each by 1. Up to 10.
Seated 21’s, regular/hammer/drag curls
Ab roller

Used the fat grips on the barbell curls. Fried the forearms on those.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Train over the weekend at all, Bob?

I'll be back at it tomorrow after a 3 day herf break.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Yea, got into the gym yesterday with my trainer.

Flat bench
Incline bench
Dips
Dumbbell flyes
Ez bar cheater curls, went heavy on those. Controlled negative.
Seated incline curls
Low cable flyes