Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 20

Adriftpanda · 03-17-2014, 09:45 PM

Chest and calves today.

Flat bench: 5x5
Smith incline (no partner so I needed a spot): 5x5
Flat db flys: 4x6-8
Dips: 4x5

Seated raises: 5x15
Donkey raises: 4x20

Did about 5 min of abs as well. Training on the road sucks.

RobR1205 · 03-17-2014, 10:12 PM

Chest day, best day!

Decline Bench Press (pyramid-ed to 275x1, then worked back down to low weight, high reps)
Cable Tricep Extensions
Standing Military Press
Cable Flyes
Skull Crushers
Overhead Tricep Cable Extension

icehog3 · 03-18-2014, 01:55 AM

Nice workouts, Huy and Rob.

One (or maybe two) more for me and then I get 4 or 5 days off. I'm torn, lifts are going really well, but I also know my body will benefit from the short break.

Adriftpanda · 03-18-2014, 08:40 PM

Back is feeling sore already, love it. Did drop set on all my heavy lifts today.

Bent over bb row: 4x5
Wide grip pull downs: 4x5
Hammer strength row (standing): 5x6-8 (this has become one of my favorite exercise for back)
Reverse flys: 4x12-15
Stiff arm lat pull downs: 4x10-12

Did some bi's, incline curls and hammer curls.

RobR1205 · 03-18-2014, 09:57 PM

Leg Day!

Deep Box Squats: Pyramid-ed to 405 x 3!! Blew my last PR out of the water
Also did various ab and leg exercises after squatting for 45 minutes.

icehog3 · 03-19-2014, 12:21 AM

Got in legs (squats and hammie curls), bi's (cambered curls, barbell curls and preacher curls) and shoulders (seated militarys, shrugs) today, and plan on one last workout tomorrow AM before I take 4 days off for a mini-vacation.

Keep tearing it up, Boys.

Adriftpanda · 03-19-2014, 07:44 AM

Wish I was going this weekend, have fun brother

RobR1205 · 03-19-2014, 08:46 AM

Good for you, Tom. Enjoy it! Still gotta work out a few more weeks before I earn a rest week

icehog3 · 03-19-2014, 09:12 AM

Thanks Rob and Huy.

Huy, I keep hoping I am gonna get there and find you decided to suprise us.

Off to the gym for one last day before the rest. A little of everything that I didn't hit yesterday.

Adriftpanda · 03-19-2014, 02:48 PM

I wish brother, I really do. Enjoy some of that good food and cigars for me.

TJarv · 03-19-2014, 08:01 PM

Back and biceps for me today

Pull ups - 5 sets to failure
High rows - 275x10, 235x8, 180x8
Low rows - 180x12, 220x10, 240x8
Lat pull down - 3 sets of 180 to failure

Seated bicep curls - 70x10, 80x10, 100x3
Standing hammer curls - 50x12, 50x12, 75x8, 75x8

Then played basketball for around an hour

Adriftpanda · 03-20-2014, 12:55 AM

Hamstrings and chest

Stiff leg deads: 4x15 warm up, 5x6-8 working
Lying leg curls (single leg): 4x6-8
Db lunges: 4x10
Kettle ball (one leg deads): 4x8-10

Incline bb: 4x8
Flat db flys: 4x8-10
Cable flys: 3x10
Dips: 4x8

RobR1205 · 03-20-2014, 03:14 PM

Back Day yesterday:
Bent Over Rows
Preacher Curls
Rear Delt Flyes
T Bar Rows
Strict Barbell Curls (elbows against wall, down until bar touches my quads, up until bar touches chest)
Dead Hang Pull-ups to failure

Today: a much deserved rest day!

Experimenting with pyramid style sets, and really liking them!

Adriftpanda · 03-20-2014, 11:48 PM

A couple things. I love/hate training out of town. Love that I could use some different machines, hate that all the weights are never reracked (don't be that guy). Hate that I had to park about 1/2 mile and today was quad day.

Shoulder/quads today. Nice focus and energy today.

Upright row smith machine: 4x6 (triple drop set)
Seated military press: 4x5
Arnold presses: 4x6-8
side lat raises (cables): 4x10-12
Seated db side lat raises: 4x8-12

Front squats: 4x5-7
Plate loaded squat machine (new machine): 5x6-8
Single leg extension: 4x10-12 (drop set)

Adriftpanda · 03-21-2014, 07:33 PM

Hypertrophy training for back and chest. Got in and out, feels great to be back at my home gym.

Flat bench: 5x8-12
Incline db flys: 4x8-12
Decline hammer strength: 4x10
Dips: 4x10

Reverse grip pull downs: 4x10
T-bar row:4x8 (2 drop sets)
Bent over db flys -- stiff arm lat pull downs: 4x10

RobR1205 · 03-21-2014, 07:44 PM

Another great push day here in NJ:

Bench Press
Cable Tricep Pushdowns
Standing military Press
Front Military Press
Weighted Dips

TJarv · 03-21-2014, 09:34 PM

Another rough Friday for me

Squats - 3 sets 185x3 with my butt going to my heels
Leg press - 564x6, 654x3, 744x1
Lunges with EZ curl bar - 16 per leg
Dead lift - 185x5, 185x5, 225x3
Leg curls - 3 sets of 145x10
Seated calf raises - 2 sets of 140x12
Calf extensions - 50x100, 210x12

Narrow grip pull ups - 5 sets to failure
High row - 3 sets of 180x6
Low row - 3 sets of 180x6

Bicep curls - 110x5, 130x4
Hammer curls - 3 sets of 57.5x12

RobR1205 · 03-23-2014, 06:06 PM

Leg / Ab Day for me:

More Squats, pyramid-ed to 405x3 again. I'm finding that squatting without shoes really helps put the weight on my heels, not my toes. Also threw in some various ab exercises to end the day.

Excited that I finally pulled the trigger on a 6" leather weight-lifting belt to prevent injury on the >315lb squats. It was tough to find a belt since my waist size happens to be between the medium and large sized ones.

Adriftpanda · 03-23-2014, 07:27 PM

Nice work. If you haven't gotten the belt yet, look into Inzer belts, best bang for your buck.

Adriftpanda · 03-24-2014, 02:04 PM

High carb day yesterday, my refeed day. Felt nice training today.

Flat bench: 5x5
Incline db: 5x6
Flys: 4x6-8
Cable crossover (focus on that lower pec): 4x6-8
Dips: 4xfailure

Incline db skulls: 4x8-10
Cable kick backs (one at a time): 4x6
Rope extensions: 4x8-14

03-17-2014, 09:45 PM	#381
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 Chest and calves today. Flat bench: 5x5 Smith incline (no partner so I needed a spot): 5x5 Flat db flys: 4x6-8 Dips: 4x5 Seated raises: 5x15 Donkey raises: 4x20 Did about 5 min of abs as well. Training on the road sucks. __________________ Who eats plantains when they can eat placenta.

03-17-2014, 10:12 PM	#382
RobR1205 Starting a new chapter Join Date: Dec 2011 First Name: Rob Location: Texas Posts: 1,158 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 II Chest day, best day! Decline Bench Press (pyramid-ed to 275x1, then worked back down to low weight, high reps) Cable Tricep Extensions Standing Military Press Cable Flyes Skull Crushers Overhead Tricep Cable Extension

03-18-2014, 01:55 AM	#383
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 Nice workouts, Huy and Rob. One (or maybe two) more for me and then I get 4 or 5 days off. I'm torn, lifts are going really well, but I also know my body will benefit from the short break. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-18-2014, 08:40 PM	#384
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 Back is feeling sore already, love it. Did drop set on all my heavy lifts today. Bent over bb row: 4x5 Wide grip pull downs: 4x5 Hammer strength row (standing): 5x6-8 (this has become one of my favorite exercise for back) Reverse flys: 4x12-15 Stiff arm lat pull downs: 4x10-12 Did some bi's, incline curls and hammer curls. __________________ Who eats plantains when they can eat placenta.

03-18-2014, 09:57 PM	#385
RobR1205 Starting a new chapter Join Date: Dec 2011 First Name: Rob Location: Texas Posts: 1,158 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 II Leg Day! Deep Box Squats: Pyramid-ed to 405 x 3!! Blew my last PR out of the water Also did various ab and leg exercises after squatting for 45 minutes.

03-19-2014, 12:21 AM	#386
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 Got in legs (squats and hammie curls), bi's (cambered curls, barbell curls and preacher curls) and shoulders (seated militarys, shrugs) today, and plan on one last workout tomorrow AM before I take 4 days off for a mini-vacation. Keep tearing it up, Boys. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-19-2014, 07:44 AM	#387
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 Wish I was going this weekend, have fun brother __________________ Who eats plantains when they can eat placenta.

03-19-2014, 08:46 AM	#388
RobR1205 Starting a new chapter Join Date: Dec 2011 First Name: Rob Location: Texas Posts: 1,158 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 II Good for you, Tom. Enjoy it! Still gotta work out a few more weeks before I earn a rest week

03-19-2014, 09:12 AM	#389
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 Thanks Rob and Huy. Huy, I keep hoping I am gonna get there and find you decided to suprise us. Off to the gym for one last day before the rest. A little of everything that I didn't hit yesterday. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-19-2014, 02:48 PM	#390
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 I wish brother, I really do. Enjoy some of that good food and cigars for me. __________________ Who eats plantains when they can eat placenta.

03-19-2014, 08:01 PM	#391
TJarv In it to win it Join Date: Mar 2012 First Name: Tony Location: Aubrey, Texas Posts: 2,027 Trading: (58)	Re: Pumping Iron with Zemekone and Icehog3 II Back and biceps for me today Pull ups - 5 sets to failure High rows - 275x10, 235x8, 180x8 Low rows - 180x12, 220x10, 240x8 Lat pull down - 3 sets of 180 to failure Seated bicep curls - 70x10, 80x10, 100x3 Standing hammer curls - 50x12, 50x12, 75x8, 75x8 Then played basketball for around an hour __________________ Proud member of the GMCGTPWHAFA

03-20-2014, 12:55 AM	#392
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 Hamstrings and chest Stiff leg deads: 4x15 warm up, 5x6-8 working Lying leg curls (single leg): 4x6-8 Db lunges: 4x10 Kettle ball (one leg deads): 4x8-10 Incline bb: 4x8 Flat db flys: 4x8-10 Cable flys: 3x10 Dips: 4x8 __________________ Who eats plantains when they can eat placenta.

03-20-2014, 03:14 PM	#393
RobR1205 Starting a new chapter Join Date: Dec 2011 First Name: Rob Location: Texas Posts: 1,158 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 II Back Day yesterday: Bent Over Rows Preacher Curls Rear Delt Flyes T Bar Rows Strict Barbell Curls (elbows against wall, down until bar touches my quads, up until bar touches chest) Dead Hang Pull-ups to failure Today: a much deserved rest day! Experimenting with pyramid style sets, and really liking them!

03-20-2014, 11:48 PM	#394
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 A couple things. I love/hate training out of town. Love that I could use some different machines, hate that all the weights are never reracked (don't be that guy). Hate that I had to park about 1/2 mile and today was quad day. Shoulder/quads today. Nice focus and energy today. Upright row smith machine: 4x6 (triple drop set) Seated military press: 4x5 Arnold presses: 4x6-8 side lat raises (cables): 4x10-12 Seated db side lat raises: 4x8-12 Front squats: 4x5-7 Plate loaded squat machine (new machine): 5x6-8 Single leg extension: 4x10-12 (drop set) __________________ Who eats plantains when they can eat placenta.

03-21-2014, 07:33 PM	#395
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 Hypertrophy training for back and chest. Got in and out, feels great to be back at my home gym. Flat bench: 5x8-12 Incline db flys: 4x8-12 Decline hammer strength: 4x10 Dips: 4x10 Reverse grip pull downs: 4x10 T-bar row:4x8 (2 drop sets) Bent over db flys -- stiff arm lat pull downs: 4x10 __________________ Who eats plantains when they can eat placenta.

03-21-2014, 07:44 PM	#396
RobR1205 Starting a new chapter Join Date: Dec 2011 First Name: Rob Location: Texas Posts: 1,158 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 II Another great push day here in NJ: Bench Press Cable Tricep Pushdowns Standing military Press Front Military Press Weighted Dips

03-21-2014, 09:34 PM	#397
TJarv In it to win it Join Date: Mar 2012 First Name: Tony Location: Aubrey, Texas Posts: 2,027 Trading: (58)	Re: Pumping Iron with Zemekone and Icehog3 II Another rough Friday for me Squats - 3 sets 185x3 with my butt going to my heels Leg press - 564x6, 654x3, 744x1 Lunges with EZ curl bar - 16 per leg Dead lift - 185x5, 185x5, 225x3 Leg curls - 3 sets of 145x10 Seated calf raises - 2 sets of 140x12 Calf extensions - 50x100, 210x12 Narrow grip pull ups - 5 sets to failure High row - 3 sets of 180x6 Low row - 3 sets of 180x6 Bicep curls - 110x5, 130x4 Hammer curls - 3 sets of 57.5x12 __________________ Proud member of the GMCGTPWHAFA

03-23-2014, 06:06 PM	#398
RobR1205 Starting a new chapter Join Date: Dec 2011 First Name: Rob Location: Texas Posts: 1,158 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 II Leg / Ab Day for me: More Squats, pyramid-ed to 405x3 again. I'm finding that squatting without shoes really helps put the weight on my heels, not my toes. Also threw in some various ab exercises to end the day. Excited that I finally pulled the trigger on a 6" leather weight-lifting belt to prevent injury on the >315lb squats. It was tough to find a belt since my waist size happens to be between the medium and large sized ones.

03-23-2014, 07:27 PM	#399
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 Nice work. If you haven't gotten the belt yet, look into Inzer belts, best bang for your buck. __________________ Who eats plantains when they can eat placenta.

03-24-2014, 02:04 PM	#400
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 High carb day yesterday, my refeed day. Felt nice training today. Flat bench: 5x5 Incline db: 5x6 Flys: 4x6-8 Cable crossover (focus on that lower pec): 4x6-8 Dips: 4xfailure Incline db skulls: 4x8-10 Cable kick backs (one at a time): 4x6 Rope extensions: 4x8-14 __________________ Who eats plantains when they can eat placenta.

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