Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good couple of days, Bob! :tu

I hit legs for volume on Friday, lots of presses and extensions.

Shoulders and tris yesterday, put 155 pounds on and did 157 reps of military presses over 9 sets. Shrugs, rear delt flyes, skullcrushers and tri extensions to finish it off.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

After two good back/chest superset days, decided to split them up this cycle but stuck with he superset format for back alone. Great workout again, heavy on the single sets to finish up.

Barbell rows/T-bar rows x 4 supersets
Wide pulldowns/Cable rows x 3 supersets
High pulls/One armed rows x 3 supersets
One armed rows x 1 set
T-bar rows x 1 set
Cable rows x 1 set
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nicely done Tom. :tu

Monday’s are usually a day off for me. Went in to work on my stretching, foam rolling, etc for my shoulders. A bit of cardio too. Tomorrow is leg day.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Blast them wheels tomorrow, Bob! :tu

ICT for this guy. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Stuck with supersetting for the stand-alone breast day.

Wide inclines/Declines x 4 supersets
Vertical bench/Wide bench press x 3 supersets
Flyes/Precor bench x 3 supersets
Precor bench/Flyes x 1 superset
Decline/Wide bench press x 1 superset
Dips x 3 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Gotta say you inspire me Tom. I know you’ve been doing this a lot longer that I have, but makes me realize you can still train hard as you get older.

Nice change of pace on leg day. Trainer had some fun stuff in store for me.

Deficit reverse lunges, to prefatigue legs a bit
Squats, 3 warm up sets with increasing weight, the 5x5 @ 70% with 30 seconds rest in between sets.
Physio ball hamstring curls
Single leg press, focusing on hamstrings
Side lunges
Side single leg planks

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Thanks for the kind words, Bob. I may not be as good as I once was, but I'm as good once as I ever was. :r

Sounds like a cool leg workout too! :tu

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I love that saying. I may steal it. :D

I'm having to temper my expectations with reality when it comes to the weights I can lift, the muscle I can build, etc. The ego always wants to get in the way. But I have to remind myself that I started this journey at age 49. Just gotta go with what God gave me and do my best.

My legs are hurting good today, especially the glutes.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I feel you, Bob. For me now, it's less about "gains" then it is about retaining strength and muscle. Ultimately it's a battle you can't completely win, but you can fight like Hell. I figure I'm in the top percentile for my age and top 20 for any age, so I can live with that.

Shoulders and tris today. Legs and bis will be tomorrow.

Military press x 7 sets
Rear delt flyes x 4 sets
Barbell shrugs x 5 sets
Close grip bench x 5 sets
Skullcrushers x 3 sets
Extensions x 2 sets
French press x 2 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Yesterday's fun

Leg press x 8 sets
Hammie curls x 4 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 2 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Off yesterday, went back to the back/chest supersets again today, but this time I did the chest movements first. Awesome workout, I'm still tired 4 hours later.

Incline bench/T-bar rows x 3 supersets
30* incline/T-bar rows x 2 sets
Vertical bench/Cable rows x 4 supersets
Flyes/High pulls x 3 supersets
Barbell rows x 3 sets
Precor bench x 3 sets
Dead hangs/Dips x 2 supersets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Now that I’m back home (and a couple lbs heavier) time to crank it back up, and quit making excuses.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hit it hard, Brother Bob! :ze :bx

Wheels today.

Front squats x 4 sets
Squats x 4 sets
Leg press x 4 sets
Hammie curls x 4 sets
Stiff legged deadlifts x 3 sets

Shoulders and arms tomorrow, then Xmas Eve off.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Decided might as well start today.

Stretched out the shoulders really good.
Arnold’s
Side lateral raises
Front raises
Rear delt flyes

Lightish weight, to see how they feel.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Glad you're getting back in the swing, Bob. Hope all continues to improve.

Seated military press x 6 sets
Olympic bar curls x 4 sets
Skullcrushers x 4 sets
Cambered bar curls x 3 sets
Rear delt flyes x 4 sets
Tricep extensions x 3 sets
Preacher curls x 3 sets
Dead hangs

Off tomorrow, Christmas is still up in the air.

Merry Christmas to all who lift. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Merry Xmas to you Admiral :salute:

Got a good back/tri day in. My trainer thinks of new ways to torture me, cause he knows I’ll do the work.

Trap bar deadlifts
Close grip rows
Close grip pulldowns
Tri pushdowns. 9 sets, either till failure or ten reps, medium weight. 45-30-15-5-5-15-30-45 seconds rest. Those were fun.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

They sound like fun! :noon

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICW, the Xmas edition. No lift, no gift!

Flat bench
Incline dumbbell bench
Icarian banded bench
Seat chest flyes
Ez bar curls
Cross body hammer curls

Small victory. First real chest workout in about 7-8 weeks. Shoulders are protesting right now, but I’ll take some Advil and rub down with biofreeze. Should be good to go.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Glad you got one in, Bob, and International Chest Christmas to boot!

Well, I live vicariously through you this holiday, fairly severe overnight headache made my decision to take the day off necessary. Better now, hopefully back at it tomorrow.

Merry Christmas Bob! (and Huy and geRRy if you happen to pop in).

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg day!

Squats
RDL’s
Reverse dumbbell lunges
Hamstring curls
Single leg press