Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 228

Chainsaw13 · 03-03-2018, 01:13 PM

Legs/tri day

Squats
Single leg dumbbell lunges
Suspension hamstring curls
Suspension hip abductors
Seated hamstring curls
Calf presses
Overhead dumbbell tri extensions
Tri kickbacks
Tri cable pushdowns

icehog3 · 03-03-2018, 05:13 PM

Excellent days, Greg and Bob.

I feel a cold coming on, so I started dosing the zinc and Mucinex last night. Felt good enough to go in for a very short workout, just to keep in the groove since I planned on tomorrow off.

Military press x 6 sets
Skullcrushers x 6 sets
Preacher curls x 6 sets

icehog3 · 03-05-2018, 12:20 PM

Sick again.

Hopefully this head cold will be gone enough for me to train tomorrow.

Adriftpanda · 03-05-2018, 04:37 PM

Rest up boss hog

Felt a tad weak today. Too much running yesterday maybe?

ILD

Squats 3x3 @90%
Pause squats 3x5 @70%

Bb reverse lunges 4x6-8
Lying leg curls - single leg press 4x8-12
Seated extensions 2x12-15

bonjing · 03-06-2018, 10:20 AM

Hope you're starting to feel better Tom!

75min on the elliptical, while watching Netflix's Castlevania. Pretty good so far.

Just a bit of chest work last night.

db bench
incline db bench
incline db flys
flat bench db flys
high cable flys
decline cable press
db pull overs

icehog3 · 03-06-2018, 01:40 PM

Nice work, Greg!

Definitely better, but I decided to take another day off. I have playoff games Thursday, Friday and potentially Saturday, so I just want to feel 100% before I hit the gym. Hopefully tomorrow!

Chainsaw13 · 03-06-2018, 02:11 PM

Do you guys do anything specific to target your abs? I know they get a workout just during normal lifting, but wondering if I should be doing more specific exercises.

Adriftpanda · 03-06-2018, 04:20 PM

I only hit abs about once a week, but it’s msybe 1-2 exercises. It mainly consist of cable crunches right to leg lifts. I just try to maintain a good healthy diet, which has helped keep the dad bod away lol

Press day.

Ohp press 3x3
Kb presses 4x6
Flat db bench 4x5-6
Flat db flies 3x8-12
Dippitys 4x10-12 (hit these extra slow)

Had time to do some tris but my elbows were shot at this point

icehog3 · 03-06-2018, 05:15 PM

I hit abs at the end of a couple workouts a week, just basic crunch movements for me. Helps keep my lower back in check as well as the abs.

bonjing · 03-07-2018, 12:05 AM

Abs, no abs, keg. Only keg.

Ahnolds to overhead press
Flys
Front raises
Bent over flys
Rotational work, right shoulder is popping now with movement.

Db curls
Seated bb curls
Hammers

And only 10min on the elliptical

Chainsaw13 · 03-07-2018, 09:56 AM

Chest/bi's last night, working with the trainer. Lot of new exercises, trying to work with my sore right shoulder.

icehog3 · 03-07-2018, 09:58 AM

Hope the shoulder improves, Bob.

Getting ready to hit the gym for the first time since Saturday, feeling pretty close to 100%.

icehog3 · 03-07-2018, 02:55 PM

Found out by my endurance, or more accurately my lack of endurance, that I'm about 80%.

Incline bench x 4 sets
Bench press x 2 sets
30* incline press x 1 set
Decline press x 3 sets
Flyes x 3 sets
Icarian vertical press x 2 sets

Chainsaw13 · 03-07-2018, 02:57 PM

I'd take your 80% any day Admiral.

icehog3 · 03-07-2018, 02:59 PM

Quote:

Originally Posted by Chainsaw13

I'd take your 80% any day Admiral.

Aw shucks, you're too kind Bob.

bonjing · 03-07-2018, 10:38 PM

I’m pretty sure any of us would love to perform at your 80%.

No cardio today, just did a little shoot around today.

Wide grip cable pull downs
Reverse grip narrow
Some machine row pull down thingy
Single arm db row
Close grip seated row

Rope tri extension
Single arm trim extensions normal, reverse and neutral
Push downs
Close grip bench tried 180 almost dropped the bar on myself
Overhead dB tri extension.

icehog3 · 03-08-2018, 12:48 AM

Sounds like a great day, Greg.

icehog3 · 03-08-2018, 02:22 PM

Rowing day. Fought through the respiratory limitations and got more reps at medium heavy weight on the first 3 exercises than I have in a while.

T-bar rows x 6 sets
One arm rows x 4 sets
Barbell rows 4 sets
Cable rows x 3 sets
Pullups x 1 set to failure

bonjing · 03-08-2018, 02:45 PM

Bet you never got this sick dealing with the general public as you are dealing with little ankle biters

Adriftpanda · 03-08-2018, 05:55 PM

Back yesterday, same ****. Deadys and lots of pulls.

Hypertrophy legs today. Worked on overhead squats again.

Overhead squats 4x5 light, only went up to 135
Fronts 4x5 and then felt my back tightening up so I decided to call it a day on squats
Kb step ups 3x8
Seated leg extensions 6x10+

03-03-2018, 01:13 PM	#4541
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda and Icehog3 II Legs/tri day Squats Single leg dumbbell lunges Suspension hamstring curls Suspension hip abductors Seated hamstring curls Calf presses Overhead dumbbell tri extensions Tri kickbacks Tri cable pushdowns __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

03-03-2018, 05:13 PM	#4542
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Excellent days, Greg and Bob. I feel a cold coming on, so I started dosing the zinc and Mucinex last night. Felt good enough to go in for a very short workout, just to keep in the groove since I planned on tomorrow off. Military press x 6 sets Skullcrushers x 6 sets Preacher curls x 6 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-05-2018, 12:20 PM	#4543
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Sick again. Hopefully this head cold will be gone enough for me to train tomorrow. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-05-2018, 04:37 PM	#4544
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 Adriftpanda and Icehog3 II Rest up boss hog Felt a tad weak today. Too much running yesterday maybe? ILD Squats 3x3 @90% Pause squats 3x5 @70% Bb reverse lunges 4x6-8 Lying leg curls - single leg press 4x8-12 Seated extensions 2x12-15 __________________ Who eats plantains when they can eat placenta.

03-06-2018, 10:20 AM	#4545
bonjing ¯\_(ツ)_/¯ Join Date: Nov 2008 Posts: 4,012 Trading: (39)	Re: Pumping Iron with Adriftpanda and Icehog3 II Hope you're starting to feel better Tom! 75min on the elliptical, while watching Netflix's Castlevania. Pretty good so far. Just a bit of chest work last night. db bench incline db bench incline db flys flat bench db flys high cable flys decline cable press db pull overs __________________ Be Excellent to Each Other - Bill & Ted

03-06-2018, 01:40 PM	#4546
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Nice work, Greg! Definitely better, but I decided to take another day off. I have playoff games Thursday, Friday and potentially Saturday, so I just want to feel 100% before I hit the gym. Hopefully tomorrow! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-06-2018, 02:11 PM	#4547
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda and Icehog3 II Do you guys do anything specific to target your abs? I know they get a workout just during normal lifting, but wondering if I should be doing more specific exercises. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

03-06-2018, 04:20 PM	#4548
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 Adriftpanda and Icehog3 II I only hit abs about once a week, but it’s msybe 1-2 exercises. It mainly consist of cable crunches right to leg lifts. I just try to maintain a good healthy diet, which has helped keep the dad bod away lol Press day. Ohp press 3x3 Kb presses 4x6 Flat db bench 4x5-6 Flat db flies 3x8-12 Dippitys 4x10-12 (hit these extra slow) Had time to do some tris but my elbows were shot at this point __________________ Who eats plantains when they can eat placenta.

03-06-2018, 05:15 PM	#4549
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II I hit abs at the end of a couple workouts a week, just basic crunch movements for me. Helps keep my lower back in check as well as the abs. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-07-2018, 12:05 AM	#4550
bonjing ¯\_(ツ)_/¯ Join Date: Nov 2008 Posts: 4,012 Trading: (39)	Re: Pumping Iron with Adriftpanda and Icehog3 II Abs, no abs, keg. Only keg. Ahnolds to overhead press Flys Front raises Bent over flys Rotational work, right shoulder is popping now with movement. Db curls Seated bb curls Hammers And only 10min on the elliptical __________________ Be Excellent to Each Other - Bill & Ted

03-07-2018, 09:56 AM	#4551
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda and Icehog3 II Chest/bi's last night, working with the trainer. Lot of new exercises, trying to work with my sore right shoulder. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

03-07-2018, 09:58 AM	#4552
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Hope the shoulder improves, Bob. Getting ready to hit the gym for the first time since Saturday, feeling pretty close to 100%. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-07-2018, 02:55 PM	#4553
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Found out by my endurance, or more accurately my lack of endurance, that I'm about 80%. Incline bench x 4 sets Bench press x 2 sets 30* incline press x 1 set Decline press x 3 sets Flyes x 3 sets Icarian vertical press x 2 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-07-2018, 02:57 PM	#4554
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda and Icehog3 II I'd take your 80% any day Admiral. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

03-07-2018, 10:38 PM	#4556
bonjing ¯\_(ツ)_/¯ Join Date: Nov 2008 Posts: 4,012 Trading: (39)	Re: Pumping Iron with Adriftpanda and Icehog3 II I’m pretty sure any of us would love to perform at your 80%. No cardio today, just did a little shoot around today. Wide grip cable pull downs Reverse grip narrow Some machine row pull down thingy Single arm db row Close grip seated row Rope tri extension Single arm trim extensions normal, reverse and neutral Push downs Close grip bench tried 180 almost dropped the bar on myself Overhead dB tri extension. __________________ Be Excellent to Each Other - Bill & Ted

03-08-2018, 12:48 AM	#4557
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Sounds like a great day, Greg. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-08-2018, 02:22 PM	#4558
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Rowing day. Fought through the respiratory limitations and got more reps at medium heavy weight on the first 3 exercises than I have in a while. T-bar rows x 6 sets One arm rows x 4 sets Barbell rows 4 sets Cable rows x 3 sets Pullups x 1 set to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-08-2018, 02:45 PM	#4559
bonjing ¯\_(ツ)_/¯ Join Date: Nov 2008 Posts: 4,012 Trading: (39)	Re: Pumping Iron with Adriftpanda and Icehog3 II Bet you never got this sick dealing with the general public as you are dealing with little ankle biters __________________ Be Excellent to Each Other - Bill & Ted

03-08-2018, 05:55 PM	#4560
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 Adriftpanda and Icehog3 II Back yesterday, same ****. Deadys and lots of pulls. Hypertrophy legs today. Worked on overhead squats again. Overhead squats 4x5 light, only went up to 135 Fronts 4x5 and then felt my back tightening up so I decided to call it a day on squats Kb step ups 3x8 Seated leg extensions 6x10+ __________________ Who eats plantains when they can eat placenta.

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