Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Haven't missed a workout, just haven't posted.

Saturday: Legs and shoulders
Sunday: Arms

Today:

Barbell rows (heavy) x 6 sets
Cable rows (heavy) x 6 sets
Rear delt flyes x 5 sets (1 drop set)

That was is for today, heavy enough that I didn't need anymore. ICT tomorrow.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Incline bench x 5 sets
30* inclines x 4 sets
Declines x 4 sets
Dumbbell press/flye x 4 sets (1 drop set)
Hammer Strength inclines x 3 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg press x 12 sets
Stiff legged deadlifts x 6 sets
Walking lunges x 4 sets
Hack squats x 4 sets
Dead hangs

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Wide pulldowns/Bench press x 5 supersets
Dumbbell rows/30* inclines x 5 supersets
Cable rows/Weighted dips x 3 supersets
Dips x 1 set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

ICS, with a bit of biceps

Icarian press
Hammer strength incline press
Seated flyes
Low cable flyes
Ez bar curls
Hammer curls

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Good stuff Bob. :ze

Squats x 8 sets
Leg curls x 8 sets
Barbell curls x 6 sets
Skullcrushers x 6 sets
Preacher curls x 4 sets
French press x 4 sets

Well deserved off day today.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Cable/volume day for back. Lots of heavy barbell and T-bar rowing lately so gave the back a change up for a day. I'll go back to some heavy rows Friday when I superset back with chest again.

High pulls x 4 sets
Superwide pulldowns x 4 sets
High pulls x 1 heavy set
Superwide pulldowns x 1 heavy set
Cable rows x 3 sets
Cable rows(heavy)/Wide pulldowns x 1 superset
Cable rows/Wide pulldowns/High pulls x 1 giant set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Prowler with 150 on it. Mask adds an additional 50. New sneakers make a difference.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Sounds fun, Moses. :D

ICT

Incline bench x 6 sets
Dumbbell bench/flyes x 5 sets
Decline bench x 5 sets
Hammer Strength inclines x 4 sets (last 2 drop sets)

Wheels manana

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Sumo squats x 8 sets
Military press x 7 sets
Rear delt flyes x 5 sets
Preacher curls x 5 sets
Skullcrushers x 5 sets
French press x 4 sets
Dumbbell curls x 4 sets

Earned tomorrow's stuffing and mashed taters. ;)

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Back day!

Wide grip pulldowns
Reverse grip pulldowns
Seated rows
ISO high rows
Shrugs
Tri pushdowns/overhead extension superset

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Nice job Bob! :ze

T-bar rows/Bench press x 4 supersets
Cable rows/30* inclines x 4 supersets
Wide pulldowns/Dumbbell inclines x 4 supersets
Wide pulldowns/High Pulls x 1 superset
High pulls/Dumbbell inclines/High pulls x 1 giant set

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Seated military press x 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets (1 drop)
Tricep pushdowns x 4 sets (1 drop)
Preacher curls x 4 sets (1 drop)
Dumbbell curls x 4 sets (1 drop)
Dead hangs

Wheels next up.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

https://media.tenor.com/images/0d705...ece7/tenor.gif

First leg workout since March. Gonna be a rough couple of days to come.

Leg press, regular
Leg press, hamstring focus
Front squats
Hamstring curls
Calf raises

Amazing how much strength I’ve lost since this crap all started. Not quite starting over, but no where near my best. I don’t care, just happy to be back.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Glad that you're back, Bob. :D :tu

Thanks for scaring me before leg day. :lr

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Leg press/Quad extension X 8 supersets
Hack squats/Reverse leg curls x 8 supersets
Stiff legged deadlifts x 5 sets

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Curious Tom, how long does it take you to get a workout in?

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Varies a lot day to day Bob.

Superset days tend to go fast as I can get lots of sets in in a little more than half the time.

Volume days are somewhat longer for the high number of sets. Heavy days can be less sets, but sometimes longer time between sets.

Clear as mud? :r I would say my shortest days are about 50 minutes and my longest maybe 90?

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Was just curious. With all the sets you do, I’d expect them to take longer. I tend to go faster when I’m by myself. With my trainer, he makes me take the full rest between sets.

Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

I've really gotten good at shortening my time between sets again, it was tough for a while after retiring from hockey, that gave me such great recovery ability.

Anything longer than 90 minutes in the gym and I get squirrely. :r