Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

May a hazard a guess of "As heavy as possible"? :D

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

That's correct. If I go AHAP, I usually load the most weight that I know I can do with 100% flawless technique and perhaps adjust the load with small "change" plates as I go. Whereas if I work up to a 5-rep max, I'm loading in larger increments and go balls to the wall. Max reps require a lot of mental/physical preparation and can drain the central nervous system. I haven't been at that level of preparation in a while.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I rarely go with sets of less than 6 reps, but at my age, maxing out offers more potential problems than potential progress.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Ok, I thought so too Leo.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Off day, had a funeral at 11 AM. Back at it tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back today, legs (and maybe breasts) tomorrow.

T-bar rows (heavy) x 8 sets
Olympic bar rows (reps) x 6 sets
High pulls x 2 sets and 2 drop sets
Narrow grip pulldowns x 2 sets
Superwide pulldowns x 2 drop sets
Cable rows x 2 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICT

Bench press x 8 sets
Dips x 6 sets
Seated military press x 6 sets
Close grips x 4 sets
Skullcrushers x 4 sets
Dead hangs

Wheels tomorrow

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

No weights yet, but did get off my lazy bum and went for a walk/run. Sweating my gnads off. :D Finally felt well enough from all my little issues to hit the pavement.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Gotta just feel good to do something, Bob. Hope you can keep it rollin'. :tu

Legs yesterday, volume day:

Leg press x 12 sets
Hammie curls x 6 sets
Hack squats x 6 sets
Dead hangs

Back today.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Heavy day.

Olympic bar rows x 7 sets
Overhand grip pulldowns x 3 sets
Close grip pulldowns x 3 sets
High pulls/Superwide pulldowns x 3 supersets
High pulls/Superwide pulldowns/Olympic bar rows x 1 giant set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Heavy push day.

Incline bench x 7 sets
Declines x 4 sets
Military press x 6 sets
Close grips x 4 sets
Skullcrushers x 4 sets

Legs and traps and bis tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

And the legs get the volume this time around.

Squats x 5 sets
Leg press x 5 sets
Front squats x 5 sets
Walking lunges x 4 sets
Reverse hammie curls x 4 sets
Quad extensions x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

:ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Whats up, gents. Took some time out of the gym last week due to post-hurricane clean up. Trimmed fallen branches and uprooted trees, took apart broken fences, cleaned up landscaping. It was a mess and I was exhausted.

Today I hit the gym again:
Front squats 2 warm up sets then 5 x 5-6
DB Romanian deadlifts 4 x 12
DB split squats 4 x 8 per leg
Hollow rocks 4 x 25
Russian twists 4 x 30
calf raises

Felt good to get back at it!

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff, Leo, although I'll bet that clean-up was a workout in and of itself. :eek:

Did heavy rows the last 2 back days, so did a cable day to change it up.

Super wide pulldowns/High pulls x 5 supersets
High pulls/Super wide pulldowns x 2 supersets
Cable rows x 6 sets
High pulls/Super wide pulldowns x 2 supersets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

All over the place today at the newer gym.

Incline bench x 6 sets
Flyes x 5 sets
Military press x 5 sets
Preacher curls x 5 sets
Pushdowns x 5 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Heavy leg day yesterday

Squats x 6 sets
Leg press x 6 sets
Stiff legged deadlifts x 4 sets
Hack squats x 4 sets
Quad extensions x 4 sets

Back today.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Went ahead and did another cable day for back, but this time heavy. My legs didn't feel like rowing after yesterday's torture, I'll hit rows heavy Sunday or Monday.

Superwide pulldowns x 6 sets
Cable rows x 6 sets
High pulls x 6 sets
Dead hangs (rings and bar)

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Man, I miss the gym. Hard to get much in right now with the new job.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hope you can get a balance soon, Bob.