Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Heavy back

Barbell rows x 7 sets
T-bar rows x 6 sets*
Rear delt flyes x 5 sets*
Cable rows x 4 sets*
Preacher curls x 7 sets*
Dumbbell curls x 5 sets*

* = last set drop set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Volume day for breasts, super high reps and super short rest.

Incline bench x 8 sets
Decline bench x 5 sets
Flyes x 5 sets
Dumbbell bench x 5 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Yesterday:

Walking lunges x 5 sets
Stiff legged deadlifts x 5 sets
Hack squats x 5 sets
Quad extensions x 5 sets
Reverse hamstring curls x 5 sets
Leg press x 5 sets

Today:
Seated military x 6 sets
Rear delt flyes x 4 sets
Cambered bar curls x 5 sets
Skullcrushers x 5 sets
Preacher curls x 5 sets
French press x 5 sets
Dumbbell curls x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Crazy day, heavy and fast.

T-bar rows/Bench press x 5 supersets
Olympic bar rows/Incline bench x 5 supersets
Superwide pulldowns/Vertical bench x 5 supersets

Wanted to do a couple cable row/dips supersets, but I was soaked, gassed, and my shoulder was singing.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Seated military press x 7 sets
Skullcrushers x 6 sets
Rear delt flyes x 5 sets
Barbell curls x 5 sets
Preacher curls x 5 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Legs basics:

Squats x 6 sets
Front squats x 4 sets
Leg press x 6 sets
Quad extensions x 4 sets
Reverse hammie curls x 6 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day. Heavy then home.

Barbell rows x 6 sets
Supported T-bar rows x 6 sets
Cable rows x 5 sets
One armed rows x 5 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg press x 10 sets
Incline bench x 5 sets
Hammie curls x 5 sets
Decline bench x 5 sets
Quad extensions x 5 sets
Vertical bench x 4 sets
Flyes x 4 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Military press x 5 sets
Rear delt flyes x 5 sets*
Skullcrushers x 5 sets*
French press x 4 sets*
Preacher curls x 5 sets*
Cable curls x 3 sets
Dumbbell curls x 3 sets*

* = last set drop set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Squats x 8 sets
Front squats x 6 sets
Hack squats x 4 sets
Hammie curls x 4 sets
Quad extensions x 4 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Have rowed pretty heavy the last few back days, so decided to change it up for one. Outrageous day. :ze :tu

Superwide pulldowns/Bench press x 6 supersets
High pulls/30* incline press x 5 supersets
Barbell rows/Incline bench x 5 supersets
Pullups x 2 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Supersetted bis and tris today, barbell curls/skullcrushers, preacher curls/pushdowns, dumbbell curls/french press. Some trap work after that.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day. Another volume day, back to heavy next time.

Cable rows x 6 sets
Wide pulldowns x 6 sets*
Barbell rows x 4 sets
Barbell rows/High pulls x 2 supersets
High pulls x 2 drop sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICT

Incline bench x 6 sets
Decline bench x 6 sets*
Flyes x 4 sets*
Dumbbell bench x 4 sets*
Dead hangs

* = last set drop set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICT here as well. Kept it simple and short as I get back into the swing.

Dips
Flat bench dumbbells
Incline bench dumbbells
Seated flyes

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff Bob. :tu

Heading in for legs shortly.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

2 days in a row. It’s a miracle! :D

Quick back day.

Pulldowns
One arm rows
Seated rows
Lat pulldowns

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I started circuit training today.
Bench press
chin ups
shoulder press
v-ups
side bends
squats
dead lift

Kicked my rear.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Bob and Ray, rockin' the iron! :ze :tu

Front squats x 8 sets
Leg press x 6 sets
Hack squats x 4 sets
Quad extensions x 4 sets
Stiff legged deadlifts x 4 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

T-bar rows x 6 sets (heavy)
Bench press x 6 sets (heavy)
Wide pulldowns/Wide incline bench x 6 supersets
High pulls/Military press x 4 supersets
Dead hangs