Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 147

swingerofbirches · 04-08-2016, 12:13 PM

Great work fellas. #VacationPrep

Quick back session today .. same volume based, pyramid style as chest ... 30sec rest between sets and pause at contraction of each rep.

Cable Lat Pulldowns:
1x25 @ 50
1x20 @ 80
1x15 @ 120
1x10 @ 160
1x5 @ 200
1x20 @ 120

Close Grip Seated Cable Rows:
1x25 @ 60
1x20 @ 100
1x15 @ 140
1x10 @ 180
1x5 @ 240
1x20 @ 140

Cable Front Lat Extensions:
1x20 @ 50
1x15 @ 80
1x10 @ 110
1x10 @ 150
1x8 @ 170
1x20 @ 100

Standing Mid Grip Cable Rows:
3x10 @ 225

Isolated Cable Curls:
1x20 @ 20/side
1x15 @ 30
1x10 @ 50
1x20 @ 20

NeuRon · 04-08-2016, 01:06 PM

that doesn't seem quick at all.. seems awesome tho! lol

dat deres a lot of reps

icehog3 · 04-08-2016, 02:33 PM

Love those countdowns, Ron! Unfortunately, it's another few months before my next one.

icehog3 · 04-08-2016, 02:36 PM

Awesome back day, Charlie!

Adriftpanda · 04-09-2016, 12:51 AM

Good volume, Charlie.

Had a nice leg day.

20 min cardio with 10 min of hiit.

Leg extensions
Lying leg curls
Front squats 5x6
Bulgarian split squats

All were done with 7x10+ except for squats

swingerofbirches · 04-09-2016, 10:14 PM

That's some leg volume! Nice session Huy!

swingerofbirches · 04-10-2016, 12:14 AM

683lb high rack pull lol

Missed 771 ... almost got it ... but still missed it.

It was a fun day at the gym lifting with a couple rly strong guys so end of workout shrugs turned into high rack pulls lol

Adriftpanda · 04-10-2016, 12:27 AM

That's a badass looking gym

icehog3 · 04-10-2016, 01:23 AM

Great looking gym, Charlie.

Chest today, back tomorrow.

swingerofbirches · 04-10-2016, 08:53 AM

Yeah it's a rly cool little gym! It's Terry Bryan's gym at TigerFitness.

icehog3 · 04-10-2016, 11:14 AM

Last really hard core gym by me closed down probably 13-14 years ago. The one I train at now has the best free weights an equipment in the area, but it's nothing like the old days.

icehog3 · 04-10-2016, 02:48 PM

Short, relatively heavy, intense back workout today, lots of reps for going pretty heavy.

T-bar rows 225, 250, 270, 295, 270, 250
Barbell rows 225, 275, 295
Superset T-bar rows/Barbell rows 245/225, 225/225
Cable rows 260, 280, 300, 240
Pullups (narrow grip) 2 sets (wide grip) 1 set (Superset narrow/wide) 1 set
Dead hang

Adriftpanda · 04-10-2016, 05:59 PM

Short on time today, hit shoulders and one super set of arms.

Seated military press behind neck
Supinate do front bb press
Kb side delt raise
Bb upright row 5x2747373 or it felt like it at least

Cable push down - DB curls

Now eating tons of Japanese food. Fasted 18 hours, it was time to feast.

icehog3 · 04-10-2016, 11:54 PM

Pigged out today, mostly quality calories, but did have a piece of chocolate peanut butter cheeesecake after dinner. Small but dense, and delicious. I'll just say I have lots to work off tomorrow between the gym and hockey.

NeuRon · 04-11-2016, 07:53 AM

that gym looks effin awesome!! good work this weekend guys.. back day today after work..

swingerofbirches · 04-11-2016, 08:35 AM

This thread is the best ... it's always a good mix of lifting and eating

NeuRon · 04-11-2016, 10:25 AM

agreed.... I cant wait to eat like Furious Pete.. lol

on a bright note, I still have my abs.. If I didn't see it with my own old eyes, I wouldn't even believe it myself.. one pizza and kiss them goodbye! lol

Adriftpanda · 04-12-2016, 12:37 AM

Really good day of training. Focus and energy was there, only had 120g of caffeine as a pwo.

20 min of hiit on the elliptical

T bar row
Pull-ups - seated close grip row
Bent over DB row 2x15

Finished up with some quick arms

Bb curl
Reverse grip cable curls - rope extensions
DB curl - DB skull crushers 2x15

icehog3 · 04-12-2016, 12:41 AM

Good work, Huy.

I hit shoulders today, just presses and shrugs, but a good workout.

One of my buddies gave me some samples of the new coffee based PWO he is selling, I am skeptical, but will give it a try sometime later in the week.

Adriftpanda · 04-13-2016, 02:02 AM

Haven't been taking any pwo really because how late I've been training, and it's been perfectly fine. Had a good day of legs today, hit volume, didn't go too heavy. I think heaviest I hit was 225 for front squats. Everything else was good volume 75-80%1rm

10 min on the treadmill to warm up

Leg extensions
Seated leg curls
Front squats 5x6-8
Stiff leg deads
Plate loaded squat press

Everything was about 4-5x10+

Chest and abs tomorrow and then off for a couple days to herf

04-08-2016, 12:13 PM	#2921
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Great work fellas. #VacationPrep Quick back session today .. same volume based, pyramid style as chest ... 30sec rest between sets and pause at contraction of each rep. Cable Lat Pulldowns: 1x25 @ 50 1x20 @ 80 1x15 @ 120 1x10 @ 160 1x5 @ 200 1x20 @ 120 Close Grip Seated Cable Rows: 1x25 @ 60 1x20 @ 100 1x15 @ 140 1x10 @ 180 1x5 @ 240 1x20 @ 140 Cable Front Lat Extensions: 1x20 @ 50 1x15 @ 80 1x10 @ 110 1x10 @ 150 1x8 @ 170 1x20 @ 100 Standing Mid Grip Cable Rows: 3x10 @ 225 Isolated Cable Curls: 1x20 @ 20/side 1x15 @ 30 1x10 @ 50 1x20 @ 20

04-08-2016, 01:06 PM	#2922
NeuRon Formerly BigRonS Join Date: Sep 2009 First Name: Ron Location: Forked River, NJ Posts: 1,540 Trading: (22)	Re: Pumping Iron with Zemekone and Icehog3 II that doesn't seem quick at all.. seems awesome tho! lol dat deres a lot of reps

04-08-2016, 02:33 PM	#2923
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Love those countdowns, Ron! Unfortunately, it's another few months before my next one. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-08-2016, 02:36 PM	#2924
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Awesome back day, Charlie! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-09-2016, 12:51 AM	#2925
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Good volume, Charlie. Had a nice leg day. 20 min cardio with 10 min of hiit. Leg extensions Lying leg curls Front squats 5x6 Bulgarian split squats All were done with 7x10+ except for squats __________________ Who eats plantains when they can eat placenta.

04-09-2016, 10:14 PM	#2926
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II That's some leg volume! Nice session Huy!

04-10-2016, 12:14 AM	#2927
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II 683lb high rack pull lol Missed 771 ... almost got it ... but still missed it. It was a fun day at the gym lifting with a couple rly strong guys so end of workout shrugs turned into high rack pulls lol

04-10-2016, 12:27 AM	#2928
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II That's a badass looking gym __________________ Who eats plantains when they can eat placenta.

04-10-2016, 01:23 AM	#2929
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Great looking gym, Charlie. Chest today, back tomorrow. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-10-2016, 08:53 AM	#2930
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Yeah it's a rly cool little gym! It's Terry Bryan's gym at TigerFitness.

04-10-2016, 11:14 AM	#2931
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Last really hard core gym by me closed down probably 13-14 years ago. The one I train at now has the best free weights an equipment in the area, but it's nothing like the old days. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-10-2016, 02:48 PM	#2932
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Short, relatively heavy, intense back workout today, lots of reps for going pretty heavy. T-bar rows 225, 250, 270, 295, 270, 250 Barbell rows 225, 275, 295 Superset T-bar rows/Barbell rows 245/225, 225/225 Cable rows 260, 280, 300, 240 Pullups (narrow grip) 2 sets (wide grip) 1 set (Superset narrow/wide) 1 set Dead hang __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-10-2016, 05:59 PM	#2933
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Short on time today, hit shoulders and one super set of arms. Seated military press behind neck Supinate do front bb press Kb side delt raise Bb upright row 5x2747373 or it felt like it at least Cable push down - DB curls Now eating tons of Japanese food. Fasted 18 hours, it was time to feast. __________________ Who eats plantains when they can eat placenta.

04-10-2016, 11:54 PM	#2934
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Pigged out today, mostly quality calories, but did have a piece of chocolate peanut butter cheeesecake after dinner. Small but dense, and delicious. I'll just say I have lots to work off tomorrow between the gym and hockey. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-11-2016, 07:53 AM	#2935
NeuRon Formerly BigRonS Join Date: Sep 2009 First Name: Ron Location: Forked River, NJ Posts: 1,540 Trading: (22)	Re: Pumping Iron with Zemekone and Icehog3 II that gym looks effin awesome!! good work this weekend guys.. back day today after work..

04-11-2016, 08:35 AM	#2936
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II This thread is the best ... it's always a good mix of lifting and eating

04-11-2016, 10:25 AM	#2937
NeuRon Formerly BigRonS Join Date: Sep 2009 First Name: Ron Location: Forked River, NJ Posts: 1,540 Trading: (22)	Re: Pumping Iron with Zemekone and Icehog3 II agreed.... I cant wait to eat like Furious Pete.. lol on a bright note, I still have my abs.. If I didn't see it with my own old eyes, I wouldn't even believe it myself.. one pizza and kiss them goodbye! lol

04-12-2016, 12:37 AM	#2938
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Really good day of training. Focus and energy was there, only had 120g of caffeine as a pwo. 20 min of hiit on the elliptical T bar row Pull-ups - seated close grip row Bent over DB row 2x15 Finished up with some quick arms Bb curl Reverse grip cable curls - rope extensions DB curl - DB skull crushers 2x15 __________________ Who eats plantains when they can eat placenta.

04-12-2016, 12:41 AM	#2939
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good work, Huy. I hit shoulders today, just presses and shrugs, but a good workout. One of my buddies gave me some samples of the new coffee based PWO he is selling, I am skeptical, but will give it a try sometime later in the week. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-13-2016, 02:02 AM	#2940
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Haven't been taking any pwo really because how late I've been training, and it's been perfectly fine. Had a good day of legs today, hit volume, didn't go too heavy. I think heaviest I hit was 225 for front squats. Everything else was good volume 75-80%1rm 10 min on the treadmill to warm up Leg extensions Seated leg curls Front squats 5x6-8 Stiff leg deads Plate loaded squat press Everything was about 4-5x10+ Chest and abs tomorrow and then off for a couple days to herf __________________ Who eats plantains when they can eat placenta.

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