Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[swingerofbirches]

Good stuff gentlemen!

LOL Remo ... hippie curls ... I like it!

Got an absolutely abismal shoulder session in today lol
Got a decent pump going but being in the third week of this deficit is taking its toll on my strength. OHP 3x3 @ 145 was a tremendous struggle. :/

I did some front squats. 5x5 with the bad felt great. 1x1 @ 85 felt good. 1x1 @ 135 and I felt a pinch that I fear I'll be feeing for a number of days to come.
This low back injury has been really difficult mentally. I can pull 500 but can't even front squat 135.
For those who have had low back issues ... how long have u taken off from the movement to let it heal up?

[icehog3]

Hope it gets better for you, Charlie.

Back Day today....hard and heavy.

Bent Over Rows 225, 245, 265, 285, 305, 315
T-bar rows 270 x 4 sets, 225 x 2 sets
Cable rows 260 x 4 sets
Bent Over Rows 225
Dead hangs 2 sets

[Adriftpanda]

Breast

HS incline press
Incline DB flies
Flat alternating DB press
Cable flies

About 4-5x8+

Focus was on point today, kept weights relatively heavy. Some light delts and arms tomorrow

[icehog3]

MMMMM....Huy's breasts, with a side order of Mulas.

[swingerofbirches]

Deadlifted today did triples @ 315/365/405/455 and a single @ 495 ... the deficit had 495 feeing HEAVY :/

Followed the DLs up with some GHR @bodyweoght for 3x10 / lower back extensions @ 70 for 3x10 / close grip rows @ 100 for 3x10 ... rly focused on keeping my core tight and controlling the movements.

Threw in some incline bench at the end since I'm trying to hit my chest twice a week.

Tomorrow is arm day

[icehog3]

Good work, Charlie.

Shoulder day for me. Did military presses to 195, a bunch of rear delt work, then did traps with a guy I see at the gym all the time who had the rack, We just went set for set with no rest, 225 up to 325, back down to 225, back up to 305, then a drop set at 225. We probably did 12 sets in about 5 minutes, it was good stuff.

Arm day for me tomorrow as well.

[swingerofbirches]

Also, i've eaten like a HOG today LOL
Nearly 3000cal which is WAY over my goal for this deficit.

[Adriftpanda]

Hypertrophy delts and arms today. Quick, little rest. Running on 3 hours of sleep but managed a good, focused session.

Behind back side cable delt 4x
DB side delt raise 5x w/drop sets
Bb front raise 5x
Upright row 6x /drop sets
Shoulder press machine 3x12-15 went light, shoulders were fried already.

Bb curls 5x
Over head cable extensions 5x
Reverse grip cable curls - DB overhead extension 5x

Reps were all 8-12. Time to hit the sack and try and get a good nights rest. See ya mañana fitfam

[DBall]

Lifetime PR on deadlift today... 300 pounds... went up easy, surprisingly. I've been trying this each week for a month and failed. That is double my current weight.

[swingerofbirches]

Kick ass, Dan!!! Great work!

I had a pretty decent arm day today. I was gassed but still managed to do some good work and get PLAMF!

[Adriftpanda]

Dan the man! Nice going. We need to skype herf soon.

[icehog3]

Nice lift, Dan!

Good work, Huy and Charlie! PLAMF! Hope to do that to my arms in about 30 minutes!

[swingerofbirches]

Got in a 4mi run ytrdy.

A marathoner buddy of mine talked me into taking up running again about a month and a half ago. I used to love running but that was back in school when I was a bean pole. Though I'm much much heavier now I'm starting to rly enjoy it again.

About to head out and do some yard worn before going for a little jog to make up for my dietary sins lol

[Adriftpanda]

Quick back and bicep before pool n cigar day

Pull ups - t bar row 8x10+
Vertical row - cable low rows 4x10-12

Seated DB curls 3x12
Preacher machine 4x12-10

[area51]

Hit some chest and tri's after a week off from the gym. Wasn't really feeling it.

Bench 245 3x10
Flys 55 3x10
Incline 205 3x10

Skullcrushers 75 3x10
Rope pulldowns
Dips 3xfail

[bonjing]

Didn't do squat today, I spent all sunday recovering and didn't even do laundry.

But working the doubles last week felt pretty good, although tiring. I'm going to continue with those this week. I feel like my muscles are starting to wake up

[Adriftpanda]

That a boy, Greg!

[icehog3]

Good work, Greg!

Int. Breast Day on a Monday. Good thing I'm going in a little late.

[NeuRon]

good work fellers.. my workouts have been pretty good lately, even though my eating has been not ideal.. a lot better than before, but its been a gradual transition.. going to kill it this week! the working out is the easy part!

on that note, legs today!

[Adriftpanda]

^ ditto

Watched the Kevin Levorne interview today, I guess he's going to compete or try and compete in this years Olympia. His body of work has always been one of my favorites.

Pause skwaats 5x5-6
Stiff leg deads 4x12
Single leg press 4x10-12
Single lying leg curls 4x10-12