Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 253

icehog3 · 09-21-2018, 09:49 PM

Quote:

Originally Posted by Adriftpanda

Quick upper day.

Ohp press 4x
Plate loaded iso press 3x
Pull ups 4x
Machine lat pull downs 3x

Chainsaw13 · 09-22-2018, 11:56 AM

ICS. Worked out with my trainer, with him slinging iron too. Albeit a lot heavier. Lol

Bench x4
Dips x3
Incline fly/press x3
Low cable flys x3
Side delts x3
Front delts x3

icehog3 · 09-23-2018, 06:35 PM

Good work, Bob!

Chainsaw13 · 09-24-2018, 07:04 PM

Monday's are definitely ICM. Place was packed. My rotation had me doing back and arms.

Assisted pull-ups
Dumbbell rows
Wide grip seated rows
Wide grip lat pulldowns
Shrugs
Ez bar curls
Tri pushdowns

My hands look like I have tic-tacs under my palms, just below the fingers.

icehog3 · 09-24-2018, 07:16 PM

Yes, Bob . I had chest.

Lots of pressing from 4 different angles. Then some flyes and stretching. That'll do it.

Chainsaw13 · 09-24-2018, 08:18 PM

Nice job, Tom!

icehog3 · 09-24-2018, 09:40 PM

Quote:

Originally Posted by Chainsaw13

Nice job, Tom!

I know! I'm awesome, Bob!

icehog3 · 09-26-2018, 03:28 PM

Rowed my arse off yesterday. Hit the V-grips for Tbars and a fairly wide neutral grip row. Olympic bar rows and heavy cable rows too. Finished off with some wide pull downs.

Today was wheels and shoulders:
Leg press x 6 sets
Leg curls x 4 sets
Seated military press x 5 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
Skullcrushers x 4 sets
Cable extensions x 3 sets
Dead Hangs

Chainsaw13 · 09-27-2018, 07:24 PM

Chest and shoulders

Flat bench
Dips
incline flys/press
Low cable flys
Front delt raises
Rear delt flys
Ez bar upright rows
2 mile run

icehog3 · 09-27-2018, 07:28 PM

Nice day, Bob.

Today was mostly an ab day, I threw in some heavy bis since I hadn't hit them since the weekend.

Chainsaw13 · 09-29-2018, 05:24 PM

Some wheels, some cardio.

Squats
Straight leg dead lifts
Farmers carry
Battle ropes
Medicine ball slams
Bike sprints

Gotta work on stretching my quads out. Knee started to hurt last set of squats. That's why we didn't work the legs too much.

icehog3 · 09-29-2018, 05:26 PM

Nice routine, Bob, looks challenging!

ICS

Wide inclines x 5 sets
*30 inclines x 4 sets
Vertical bench x 4 sets
Decline bench x 2 sets
Flyes x 4 sets
Dips x 2 sets

Chainsaw13 · 09-29-2018, 05:33 PM

Nice job Tom!

mosesbotbol · 10-01-2018, 12:17 PM

Quote:

Originally Posted by Chainsaw13

Some wheels, some cardio.

Squats
Straight leg dead lifts
Farmers carry
Battle ropes
Medicine ball slams
Bike sprints

Gotta work on stretching my quads out. Knee started to hurt last set of squats. That's why we didn't work the legs too much.

My trainer had me doing some "farmers carry" with a 45 plate in each hand last Friday. First time she had me do those...

Chainsaw13 · 10-01-2018, 12:32 PM

Quote:

Originally Posted by mosesbotbol

My trainer had me doing some "farmers carry" with a 45 plate in each hand last Friday. First time she had me do those...

Great for building forearm/grip strength.

mosesbotbol · 10-01-2018, 03:05 PM

Quote:

Originally Posted by Chainsaw13

Great for building forearm/grip strength.

I get it more for stability leg strength and maybe traps if you lift you arms up a touch. My forearms did not feel it all, then again my laptop bag is heavy...

icehog3 · 10-01-2018, 06:36 PM

I want a farmer's daughter to carry me off to the barn.

Shoulders and tris today, going to hit bis with the wheels manana.

Military press x 6 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets
French press x 5 sets
Skullcrushers x 4 sets

Chainsaw13 · 10-01-2018, 07:50 PM

Definitely ICM, so I went bad a$$, back and arms.

Close grip rows
Assisted pull-ups
High machine rows
Shrugs
7-7-7 EZ bar curls
7-7-7 EZ bar skull crushers
Hammer curls
Tri pushdowns

icehog3 · 10-02-2018, 02:12 PM

Good call, Bob. You am smart.

Wheels and bis today, stepped up the weights on legs.

Leg press x 5 sets
Leg curls x 4 sets
Hack squats x 4 sets
Cambered curls x 4 sets
Barbell curls x 4 sets
Preacher curls x 3 sets

Adriftpanda · 10-02-2018, 05:46 PM

Good job guys. Been post slacking...

Wheels yesterday, felt okay. Lingering hip pain but still pushing through it, haven’t stretched and rolled as much as I wanted to due to lack of time but all good.

ICD

Flat pauses 3x 80% 3x55%
Hammer strength iso presses 5x
Dips 4x

Hit some cable over head extensions 6x

09-22-2018, 11:56 AM	#5042
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 ICS. Worked out with my trainer, with him slinging iron too. Albeit a lot heavier. Lol Bench x4 Dips x3 Incline fly/press x3 Low cable flys x3 Side delts x3 Front delts x3 __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-23-2018, 06:35 PM	#5043
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 Good work, Bob! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-24-2018, 07:04 PM	#5044
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 Monday's are definitely ICM. Place was packed. My rotation had me doing back and arms. Assisted pull-ups Dumbbell rows Wide grip seated rows Wide grip lat pulldowns Shrugs Ez bar curls Tri pushdowns My hands look like I have tic-tacs under my palms, just below the fingers. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-24-2018, 07:16 PM	#5045
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 Yes, Bob . I had chest. Lots of pressing from 4 different angles. Then some flyes and stretching. That'll do it. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-24-2018, 08:18 PM	#5046
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 Nice job, Tom! __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-26-2018, 03:28 PM	#5048
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 Rowed my arse off yesterday. Hit the V-grips for Tbars and a fairly wide neutral grip row. Olympic bar rows and heavy cable rows too. Finished off with some wide pull downs. Today was wheels and shoulders: Leg press x 6 sets Leg curls x 4 sets Seated military press x 5 sets Rear delt flyes x 4 sets Barbell shrugs x 4 sets Skullcrushers x 4 sets Cable extensions x 3 sets Dead Hangs __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-27-2018, 07:24 PM	#5049
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 and shoulders Flat bench Dips incline flys/press Low cable flys Front delt raises Rear delt flys Ez bar upright rows 2 mile run __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-27-2018, 07:28 PM	#5050
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 day, Bob. Today was mostly an ab day, I threw in some heavy bis since I hadn't hit them since the weekend. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-29-2018, 05:24 PM	#5051
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 Some wheels, some cardio. Squats Straight leg dead lifts Farmers carry Battle ropes Medicine ball slams Bike sprints Gotta work on stretching my quads out. Knee started to hurt last set of squats. That's why we didn't work the legs too much. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-29-2018, 05:26 PM	#5052
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 routine, Bob, looks challenging! ICS Wide inclines x 5 sets *30 inclines x 4 sets Vertical bench x 4 sets Decline bench x 2 sets Flyes x 4 sets Dips x 2 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-29-2018, 05:33 PM	#5053
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 Nice job Tom! __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

10-01-2018, 06:36 PM	#5057
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 want a farmer's daughter to carry me off to the barn. Shoulders and tris today, going to hit bis with the wheels manana. Military press x 6 sets Rear delt flyes x 4 sets Barbell shrugs x 4 sets French press x 5 sets Skullcrushers x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-01-2018, 07:50 PM	#5058
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 Definitely ICM, so I went bad a$$, back and arms. Close grip rows Assisted pull-ups High machine rows Shrugs 7-7-7 EZ bar curls 7-7-7 EZ bar skull crushers Hammer curls Tri pushdowns __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

10-02-2018, 02:12 PM	#5059
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 Good call, Bob. You am smart. Wheels and bis today, stepped up the weights on legs. Leg press x 5 sets Leg curls x 4 sets Hack squats x 4 sets Cambered curls x 4 sets Barbell curls x 4 sets Preacher curls x 3 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-02-2018, 05:46 PM	#5060
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 Good job guys. Been post slacking... Wheels yesterday, felt okay. Lingering hip pain but still pushing through it, haven’t stretched and rolled as much as I wanted to due to lack of time but all good. ICD Flat pauses 3x 80% 3x55% Hammer strength iso presses 5x Dips 4x Hit some cable over head extensions 6x __________________ Who eats plantains when they can eat placenta.

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