Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Enjoy the day off, Bob. :tu

Shoulders today, will decide if I am doing arms and legs tomorrow, or split them up between Thursday and Friday.

Military press x 8 sets
Barbell shrugs x 6 sets
Rear delt flyes x 5 sets
Front raises x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Booyah! New pr on squats, 315. Felt good. Big confidence boost to see three 45’s on each side and know I can do it.

Squats, lots of em.
Bulgarian split squats
Banded, physio ball hamstring curls
Calf raises

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Most excellent, Bob! :tu :wo

Took yesterday off. Not today. Off to the gym.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICS - Heavy day

30* inclines x 3 sets
Inclines x 4 sets
Vertical bench x 4 sets
Declines x 3 sets
Flyes x 3 sets
Precor inclines 5 sets at 5 different angles
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

No more free gym for me. So just been doing some basic complexes and squats at home. Bought a steel chain from orchard, before they went out of business, and using that for additional weight around my neck. Feels good to start back up little pain in back but screw it push on through.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I think we must have a picture with you and the chain around your neck, Greg. :hn :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Still waiting for that Houdini pic, Greg. :D

Back day - fast and HEAVY. :ze

Barbell rows x 6 sets
T-bar rows x 5 sets
Cable rows x 3 sets
High pulls x 4 sets
Dumbbell rows x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Ever wonder who all these guests are who are reading this thread?

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Wannabes? :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Maybe like this

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

https://i.imgur.com/HBIh450.jpg

;s :lr

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Quick shoulder workout today

Military press x 8 sets
Barbell shrugs x 6 sets
Rear delt flyes x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Squats x 6 sets
Leg press x 4 sets
Leg curls x 4 sets

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

Skullcrushers x 4 sets
Tri extensions x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice work Tom!

Dips
Icarian Press
Incline dumbbell press
Low cable flyes
Seated flyes
EZ bar curls
Incline Zottman curls

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Shoulders today

OHP, strict movement so lighter weight. Try and take the legs out of it.
Arnolds
Rear Delt Flyes
Cable 21's for shoulders
Face Pulls

Saw the idea for the cable 21's (or tri set) online. Position cable low. First move, bent over at waist, cable going across body. Straight arm, lifting to the side to hit the rears. Next move, standing straight at a slight angle, cable behind back. Again straight arm, lift to isolate the mid delt. Last position, cable at side (and slightly behind) and facing forward. Lift to isolate front delt. Lit them up pretty good.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice lifts, Bob. :tu

I had a couple things to do this morning / early afternoon, so today was a day off. ICT tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Legs this morning.

Leg Press
Front squats
hamstring curls
hip adductors
Calf raises

Kept it simple, not super heavy.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Killer, Bob! :tu

ICT yesterday:

Incline bench x 5 sets
Decline bench x 4 sets
Vertical bench x 4 sets
Flyes x 4 sets
Precor bench x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Not a good day at the shithole gym.

Decided to prefatigued with cables today for back and go relatively light on rows after.

Did 5 good heavy sets of cable rows.

Put 200 on the pulldown stack and starting pulling rep 1 of set 1. Cable snapped about 18 inches up from the bar, I went flying back, bar hit me in the chest. The porter from the gym was right behind me and saw it happen.

Took a few minutes, back felt only slightly tweaked, so I finished the workout with light T-bars and some other light rowing. Didn't make it any worse, but it's stiffening up now that I'm cooling down. Hopefully no big deal. Management at the gym didn't seem too concerned, but I had them do a report, just in case. And an employee as a witness. Gym has gone downhill in a big way the last few months.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Damn. That had to be quite a shock. Hopefully you didn’t hurt yourself.