Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICF

Incline bench x 7 sets
Flyes x 5 sets (1 drop set)
HammerStrength inclines x 5 sets (1 drop set)
Close grip vertical bench x 5 sets (1 drop set)
Skullcrushers x 5 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Super wide pulldowns x 7 sets
Incline bench x 7 sets
Cable rows x 5 sets
Military press x 5 sets
High pulls x 4 sets
High pulls/Cable rows x 1 superset
Dips x 4 sets
Dips/Cable rows x 1 superset

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

C'mon Bob, Huy, geRRy, Joey, Moses, somebody get in here with me. :lr

Seated military press x 6 sets
Rear delt flyes x 5 sets
Preacher curls x 5 sets
Barbell curls x 5 sets
Skullcrushers x 4 sets
Triceps push downs x 4 sets

Wheels tomorrow. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Gonna be a while. Back to KC for me, for and extended stay. I’ll try to get in some something at the apartment fitness center.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

How long in KC this time, Bob?

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hey guys. It's been a while but I've still been active in the gym.
Yesterday I did some deadlifts and attached some bands to the barbell. Holy shite that was an incredible workout. My entire posterior chain is sore today.
This morning:
Military press using neutral grip on a swiss bar 5 x 8
DB incline press with 5-sec negatives 4 x 10
Face pulls 4 x 15
Dead hangs 4 x :30
Finished with this little superset:
1a) chin-ups with 5 second lowering phase 8-6-4-2
1b) EZ bar bicep curls 4-6-8-10

Bob if you need a workout program for your apartment gym just let me know. I can whip something together for you.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good to "see" you Leo, and that you're still kickin' butt in the gym. :ze

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Wednesday:

Leg press x 12 sets
Stiff legged deadlifts x 6 sets
Hack squats x 6 sets
Quad extensions x 6 sets

Today:

T-bar rows x 5 sets
Bench press x 5 sets
Olympic bar rows x 5 sets
Incline bench x 5 sets
Wide pulldowns x 4 sets
Dips/High pulls x 4 supersets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Last two:

Quad extension/Hammie curls x 10 supersets
Leg press x 10 sets
Hack squats/Stiff legged deadlifts x 5 supersets

Barbell curls x 5 sets
Preacher curls x 5 sets
Military press x 6 sets
Rear delt flyes x 4 sets
French press x 5 sets
Skullcrushers x 5 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Monday Funday

Barbell rows x 5 sets
Incline bench x 5 sets
Cable rows x 5 sets
Decline bench x 5 sets
Dumbbell rows x 5 sets
Vertical flye/press x 5 sets

Last 3 exercises included a drop set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nothing like doing the Prowler with 200+ lbs and wearing the friggin' mask.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Perhaps a simultaneous colonoscopy and root canal? :na

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Seated military press x 6 sets
Preacher curls x 5 sets*
Rear delt flyes x 4 sets
Cambered bar curls x 5 sets*
Skullcrushers x 5 sets*
Tricep pushdowns x 4 sets

* = last set drop set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Tweaked something in my "good" shoulder yesterday, didn't become apparent until late night. Glad today is leg day if for only that reason. See how it feels tomorrow and see if I need to take a day.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Squats were not my friend today. Cranked the shoulder even more trying to adjust the bar. Powered through the set and workout anyway, then went to the store for Aleve, kinetic tape and balm. I swear it feels 75% better after a few hours.

Squats x 6 sets
Hack squats x 6 sets
Leg press x 8 sets
Hammie curls x 6 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I think I worked chest with back the last 3 cycles. Between wanting to hit back a little harder and making sure I didn't re-tweak my shoulder, trained back alone today.

T-bar rows x 8 sets
Super wide pulldowns x 8 sets
High pulls/Olympic bar rows x 4 supersets
Cable rows/High pulls/Olympic bar rows x 1 giant set
Cable rows x 2 drop sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Hello gym rats. This is on tap for today:
Back Squats / Sprints supersets
Farmer's walk / sprints supersets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice, used to have some crazy leg combos when I was young. :tu :r

ICF.....Legs and guns tomorrow

Bench press x 6 sets
30* inclines x 5 sets
Declines x 5 sets *1 drop set
Dumbbell flye/press x 8 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Front squats x 8 sets
Stiff legged deadlifts x 6 sets
Leg press x 6 sets
Skullcrushers x 5 sets
Preacher curls x 5 sets
Tricep extensions x 5 sets
Barbell curls x 5 sets