Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Chainsaw13]

Not too bad of a leg workout this morning. Been nursing a hamstring injury that won't go away.

Lots of foam rolling to loosen up the knots. My IT band can bite my ass.
Leg presses
Hamstring extension
Hamstring curls
Single leg dumbbell step ups
More foam rolling. I'm pretty sure I'm missing another exercise.

I've got a couple foam rollers, plus a roller bar I'm going to use on my legs to try and work out the rest of the knots.

[icehog3]

Nice leg day, Bob.

Back yesterday, another volume day, didn't go heavier than 275 on any rowing exercises. Heading in for legs today.

[bonjing]

Walking around in cold air sucks!

[icehog3]

Originally Posted by bonjing

Walking around in cold air sucks!

Put some pants on!

Destroyed my legs yesterday with some heavy presses supersetted with some reps for hammies. Then proceeded to trash my abs.

Today will by shoulders and arms, and maybe some more abs if I dare.

[icehog3]

Heavy on shoulders, heavy on bis, heavy on tris.

He ain't heavy....he's my Brother.

[Adriftpanda]

International back day.

Pendlay bb row - deads (this was like cardio, this was no joke) 5x5
Seated plate loaded rows - pull ups 6x8-12
Wide grip pull down - single arm cable row 5x8-12

Db curls - reverse grip bb curl
Preacher curls

[Da Klugs]

Rode the bike for 30 minutes last night. (First time in years)
Did 30 curls and 30 overheads with my 2 12lb hand weights.
30 push ups.

More tonight.

[Adriftpanda]

Good job Dave, get back on it.

[Chainsaw13]

Get it Dave!

First workout on my own with the trainer app.

Dumbbell press
Incline dumbbell press
Overhead press
Lateral raises
Side dumbbell raises
Upright rows
Skull crushers
Rope tri extensions

Then 3 rounds of a high intensity cardio (burpees, push-ups, mountain climbers, leg lifts, jumping jacks, Russian twists).

I'm spent.

[bonjing]

Holy crap Bob! I'm tired just reading about your workout.

Originally Posted by icehog3

Put some pants on!

Wish that was just shrinkage

Hour on the elliptical followed by some chest and leg.

Flat bench dumbbell
Flat dumbbell flys
Incline press
Incline flys
Laying over head press or something like that
Satanding High cable press

Squats
Sumos
Leg press to calf press
Dead lift

Working on new/better form. Working on keeping the inside of my elbows pointed outwards more when doing deads and keeping my chin/neck more tucked. Recommended by the chiropractor since my neck no longer has a natural curve. And I've noticed I do stick my neck out more when pushing for complete reps.

[Adriftpanda]

Greg, I would recommend checking out Ed Coan. When I first started to train PL, I watched a log of his videos and attended one of his seminars.

[icehog3]

Some excellent workouts, plus Dave is back in the fold.

Greg, my neck is straight as a pencil and at about a 60* angle. Only a transplant could help me now.

Bob, sounds like the PT was a good experience?

My day off today. Back in for some breast work tomorrow.

[Chainsaw13]

Originally Posted by icehog3

Bob, sounds like the PT was a good experience?

Yea, he's helped me a lot with a bunch of little things on form, etc. Plus the customized workouts online will help when I travel. I can message him with what the hotel has and he can design a routine I can do while I'm there.

[icehog3]

Originally Posted by Chainsaw13

Yea, he's helped me a lot with a bunch of little things on form, etc. Plus the customized workouts online will help when I travel. I can message him with what the hotel has and he can design a routine I can do while I'm there.

Glad it's helping you out, Bob.

[Chainsaw13]

Back, biceps, abs today.

Assisted pull-ups
Reverse grip lat pull downs
Dumbbell rows
Seated cable close grip row
Hammer curls
Narrow grip barbell curls
Elbow and side planks

Taking tomorrow off, then running a 5k Thursday morning. Back at it Friday morning for legs again.

[bonjing]

Normal routine for me. Hour on the elliptical.

Standing overhead press
Ahnolds
Dumbbell flys
Dumbbell front raises
Bent over dumbbell rear delt
Bent over vbar raises
Some machine
Mid, low, high cable flys
Shrugs

Dumbbell curls
Hammers
Ez bar reverse curls
Ez bar curls
Seated barbell curls.

[icehog3]

Nice job, Men.

Leg day after a 5K, Bob? You be crayzee.

[Chainsaw13]

Damn Greg, here I was thinking I put in a big workout.

[bonjing]

Originally Posted by Chainsaw13

Damn Greg, here I was thinking I put in a big workout.

It just sounds like a lot, but I'm not doing heavy weights. Not by this groups standards

I don't know why I'm sore as heck right now. The only difference in my routing is I've been adding isopure-zero after my workouts now. Maybe my body actually has something more to feed my muscles now?

[icehog3]

I like the Iso-Pure if I can't get some solid food right away, Greg.

Really strong and focused on breasts today....hit the chest from a number of angles on presses, and finished off with heavy flyes, body weight dips and vertical presses. Wish they were all that good.