Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

shoulders and arms …. kinda medium. :r

Seated military x 6 sets
Cambered bar curls x 4 sets
Skullcrushers x 4 sets
Dumbbell press x 4 sets
Barbell curls x 3 sets
Tri extensions x 3 sets
Shrugs x 4 sets
Dumbbell curls x 3 sets
French press x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Dang, that’s a lotta sets. :ze I’ve adjusted my schedule to give me a two day break, today being the second day off. It’ll be ICT tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Breaks can be a blessing, Bob, I have a 3-4 day one coming up next weekend.

Didn't feel like a lot of sets while I was doing them, had lots of juice...but yeah, that's a lot. :r

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Legs and cardio. Did hard cardio so just made the leg workout heavy and short.

Squats x 5 sets
Leg Press x 4 sets
Hammie curls x 3 sets
Hack squats x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

No workout for me today. Necks a bit screwy, even causing numbness in my hand.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hope it's just an aggravated nerve or something, Bob, and is short term.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Yea, just the ongoing POS that is my neck.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I feel your pain, Bob, my neck has been ****ed since I broke it in '89. :hn

ICW today....heavy, but really fast. I looked up at the clock after the workout and I'd only been there 45 minutes, including change and wrap time.

Incline bench x 4 sets
Vertical bench x 4 sets
Flyes x 4 sets
Dumbbell bench x 3 sets
Decline bench x 3 sets
Precor bench / Flye supersets x 2

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Damn, a broken neck? That had to hurt.

Got in an early workout with my trainer. ICT, plus some bi’s and abs.

Flat bench
Dips
Incline bench
Pushups
Ez bar curls
Ez bar curl contest with my trainer
Ab wheel
Russian twists

So I was super in my head during the chest exercises, even though it was one of my better lifts of late. My left tricep is still giving me trouble. It gets to a certain point during a set and just shuts down. I need to focus on the positives more.

Did three sets of heavy, strict ez bar curls, with a 6 second negative. Those sucked but were fun. Then my trainer says, let’s have a contest. Grabs the 40lb bar. If he does 2, I do three, each time increasing by one. Got up to 18 before my arms finally gave out. Something like 90 reps in total.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff, Bob, I like that "game" with your trainer....stuff like that is motivating and can force some gainz.

Back yesterday…. I went with a similar routine as the last time, pre-fatiguing with high rep sets of Olympic bar curls (with 20 more pounds than last time, yet matched the reps).

Olympic bar curls x 6 sets
T-bar rows x 6 sets
Cable rows x 4 sets
Wide pulldowns x 4 sets
Pullups x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Fast hard shoulder day yesterday.

Military press x 6 sets
Barbell shrugs x 6 sets
High pulls x 4 sets
Rear delt flyes x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Legs and bis. Heavy legs, reps for beach muscles.

Leg Press x 7 sets
Front squats x 5 sets
Hammie curls x 4 sets

Cambered bar curls x 5 sets
Barbell curls x 4 sets
Preacher curls x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICM. Luckily the gym was pretty empty.

Bench press x 5 sets
Wide inclines x 5 sets
Precor inclines x 3 sets
Flyes x 4 sets
Vertical bench x 3 sets
Narrow grip declines x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back and delts. Went light on the barbell rows again, then heavy on everything else. :r

Olympic bar rows x 5 sets
T-bar rows 4 sets
Wide pulldowns x 4 sets
Dumbbell rows x 3 sets
Military press x 6 sets
Rear delt flyes x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Long, heavy and hard. Just like Ron Jeremy.

Leg Press x 6 sets
Leg curls x 4 sets
Cambered curls x 4 sets
Barbell curls x 3 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
French press x 3 sets
Rear delt flyes x 3 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back home and ready to get back to the grind. Need to get rid of this marshmallow forming around my waist. Did manage one back/tri workout while I was gone.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

You can pick up the slack for me this weekend please, Bob, I'm off for 4 starting … right now. :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Got ya Tom.

ISO high rows
Standing overhead press
One arm rows
Front shoulder raise, overhead press combo
Band bicep curls
Band ab rollouts
1.65 mile run

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Did a “Squatober” workout with my trainer and another guy. Fun routine and a nice change of pace working out with others.

Squats
Barbell bench
Skull crushers
Shrugs

The premise behind squatober is a routine my trainer found on Instagram, where you work out Mon-Fri, with each day having squats plus other exercises. December I guess is dedicated to deadlifts.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Thank you for holding up the fort, Bob! :tu

Heading in for a back workout after my 4 day break.