Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 277

icehog3 · 05-31-2019, 01:11 AM

Back day....kept it simple since my frequency is elevated, but crushed it.

Bent over rows x 5 sets
T-bar rows x 5 sets
Wide cable pulldowns x 4 sets
Cable rows x 3 sets
Pullups x 2 sets

Chainsaw13 · 05-31-2019, 09:45 AM

Leg day yesterday.

Leg press x11, 12 if you count warmup set. 3 different foot positions.
Weighted box step ups
Hamstring curls

icehog3 · 05-31-2019, 07:08 PM

Lots of presses, Bob, good stuff!

Wanted to hit shoulders and arms today. Everything I needed for shoulders was being used, so it became an arm day. Really tore it up on bis, left me a little gassed for tris but I did ok.

Olympic bar curls x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 3 sets
Skullcrushers x 4 sets
Cable extensions x 4 sets

Chainsaw13 · 06-01-2019, 12:52 PM

Some chest, shoulder and tris today with my trainer.

Flat bench (plates suspended from bar with bands to not allow my right arm to dominate my left)
Single arm land mine press
Assisted dips
Dumbbell overhead press
Single arm tri pushdowns
Seated front delt raises
Single arm cable cross flys
Facepulls

icehog3 · 06-01-2019, 05:24 PM

Shoulders and legs today.

Seated military x 8 sets
Barbell shrugs x 5 sets
Rear delt flyes x 5 sets

Leg press x 8 sets
Hammie curls x 5 sets
Hack squats x 5 sets

Tomorrow will be cardio for a day off from the weights.

icehog3 · 06-02-2019, 04:37 PM

Cardio and core

80 minutes of Precor interval bike, 22.75 miles and 750 calories.

ICM tomorrow...I hate when chest day falls on Monday.

Chainsaw13 · 06-03-2019, 04:33 PM

Good back/bi workout today with my trainer. Full hour this time.

Neutral grip seated rows
Low cable rows
Seated shrugs
Close grip pulldowns
ISO high rows
Zottman curls
Cable curls

icehog3 · 06-03-2019, 05:44 PM

Good deal, Bob, sounds like things continue to improve?

ICM

Super wide incline bench x 7 sets
Vertical bench x 5 sets
Decline x 3 sets
Flyes x 4 sets
Precor press x 3 sets
Dips x 2 sets
Dead hangs x 3

Chainsaw13 · 06-03-2019, 09:23 PM

Damn Tom, that’s a lotta sets.

Yea, I’m getting close to my old self.

icehog3 · 06-04-2019, 10:03 AM

Quote:

Originally Posted by Chainsaw13

Damn Tom, that’s a lotta sets.

Yea, I’m getting close to my old self.

Great to hear, Bob!

I work so fast on chest, I guess I get in a lot more sets than I realized.

icehog3 · 06-04-2019, 03:39 PM

Back day, went volume/reps, with just enough rest between sets to barely catch my breath. 15-20 reps per set.

T-bar rows x 8 sets
Barbell rows x 6 sets
Dumbbell rows x 4 sets
Wide pulldowns x 5 sets
Cable rows x 3 sets
One arm cable rows x 3 sets

Cripes, more sets than yesterday.

icehog3 · 06-05-2019, 02:21 PM

Arm day, couldn't get at any shoulder racks again.

Cambered bar curls x 5 sets
Arnold curls x 3 sets
Preacher curls x 4 sets

Skullcrushers x 5 sets
One arm extensions x 4 sets
Cable pushdowns x 3 sets

icehog3 · 06-06-2019, 05:03 PM

Shoulders and abs today since I couldn't get at shoulders yesterday. Another volume day here.

Military press x 8 sets
Barbell shrugs x 8 sets
Rear delt flyes x 4 sets

Chainsaw13 · 06-06-2019, 06:41 PM

Leg day.

Leg press
Walking lunges
RDL
Front dumbbell squats
Side lunges
Hamstring curls

icehog3 · 06-07-2019, 07:22 PM

Legs and cardio. Heavy legs to keep the set count low before cardio.

Squats x 4 sets
Leg press x 4 sets
Hammie curls x 3 sets
Quad extensions x 3 sets

PreCor bike top level intervals - 85 minutes, 23.5 miles, 767 calories.

Chainsaw13 · 06-08-2019, 11:21 AM

ICSTS

Lots of pushing movements today to work the chest, shoulders and tris. Started on dumbbell bench. Moved up to med weight and got a couple reps in and my left side gave out. Backed down and focused on strict form. Trainer had me do a new move to work on rotator cuffs. Straddled the incline bench, with a 2.5lb plate in each hand, elbows out wide. Bring elbows up to parallel to ground, squeezing shoulders together, rotate forearms 90°, then press plates out like an overhead press. Holy hell those lit up the shoulders for such a lite weight.

icehog3 · 06-08-2019, 11:24 AM

Good stuff Bob!

icehog3 · 06-08-2019, 03:32 PM

ICSat…. No strength whatsoever after the cardio and fast yesterday, so I shortened the rest and upped the reps.

Bench press x 3 sets
30* incline X 4 sets
Incline bench x 3 sets
Flyes x 4 sets
Vertical bench x 4 sets
Dips x 3 sets
-----------------------------
Extreme chest stretch x 2
Dead hangs x 3

Chainsaw13 · 06-08-2019, 04:03 PM

Nice work Tom!

Chainsaw13 · 06-09-2019, 11:17 AM

A pull kinda day.

Wide grip pulldowns
Narrow grip rows
Hi iso rows
Dumbbell rows
Ez bar curls
Hammer curls

Tried Project 1 pre workout from 1stPhorm. Damn it had me jacked. Was running on maybe 5 hours sleep. Woke me right up. Would’ve done more but my neck started bothering me. I really like their stuff, just wish it wasn’t so expensive.

05-31-2019, 01:11 AM	#5521
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 Back day....kept it simple since my frequency is elevated, but crushed it. Bent over rows x 5 sets T-bar rows x 5 sets Wide cable pulldowns x 4 sets Cable rows x 3 sets Pullups x 2 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-31-2019, 09:45 AM	#5522
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 Leg day yesterday. Leg press x11, 12 if you count warmup set. 3 different foot positions. Weighted box step ups Hamstring curls __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

05-31-2019, 07:08 PM	#5523
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 Lots of presses, Bob, good stuff! Wanted to hit shoulders and arms today. Everything I needed for shoulders was being used, so it became an arm day. Really tore it up on bis, left me a little gassed for tris but I did ok. Olympic bar curls x 6 sets Cambered bar curls x 4 sets Preacher curls x 3 sets Skullcrushers x 4 sets Cable extensions x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-01-2019, 12:52 PM	#5524
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 chest, shoulder and tris today with my trainer. Flat bench (plates suspended from bar with bands to not allow my right arm to dominate my left) Single arm land mine press Assisted dips Dumbbell overhead press Single arm tri pushdowns Seated front delt raises Single arm cable cross flys Facepulls __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-01-2019, 05:24 PM	#5525
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 Shoulders and legs today. Seated military x 8 sets Barbell shrugs x 5 sets Rear delt flyes x 5 sets Leg press x 8 sets Hammie curls x 5 sets Hack squats x 5 sets Tomorrow will be cardio for a day off from the weights. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-02-2019, 04:37 PM	#5526
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 Cardio and core 80 minutes of Precor interval bike, 22.75 miles and 750 calories. ICM tomorrow...I hate when chest day falls on Monday. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-03-2019, 04:33 PM	#5527
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 Good back/bi workout today with my trainer. Full hour this time. Neutral grip seated rows Low cable rows Seated shrugs Close grip pulldowns ISO high rows Zottman curls Cable curls __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-03-2019, 05:44 PM	#5528
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 deal, Bob, sounds like things continue to improve? ICM Super wide incline bench x 7 sets Vertical bench x 5 sets Decline x 3 sets Flyes x 4 sets Precor press x 3 sets Dips x 2 sets Dead hangs x 3 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-03-2019, 09:23 PM	#5529
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 Damn Tom, that’s a lotta sets. Yea, I’m getting close to my old self. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-04-2019, 03:39 PM	#5531
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 Back day, went volume/reps, with just enough rest between sets to barely catch my breath. 15-20 reps per set. T-bar rows x 8 sets Barbell rows x 6 sets Dumbbell rows x 4 sets Wide pulldowns x 5 sets Cable rows x 3 sets One arm cable rows x 3 sets Cripes, more sets than yesterday. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-05-2019, 02:21 PM	#5532
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 Arm day, couldn't get at any shoulder racks again. Cambered bar curls x 5 sets Arnold curls x 3 sets Preacher curls x 4 sets Skullcrushers x 5 sets One arm extensions x 4 sets Cable pushdowns x 3 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-06-2019, 05:03 PM	#5533
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 Shoulders and abs today since I couldn't get at shoulders yesterday. Another volume day here. Military press x 8 sets Barbell shrugs x 8 sets Rear delt flyes x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-06-2019, 06:41 PM	#5534
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 Leg day. Leg press Walking lunges RDL Front dumbbell squats Side lunges Hamstring curls __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-07-2019, 07:22 PM	#5535
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 Legs and cardio. Heavy legs to keep the set count low before cardio. Squats x 4 sets Leg press x 4 sets Hammie curls x 3 sets Quad extensions x 3 sets PreCor bike top level intervals - 85 minutes, 23.5 miles, 767 calories. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-08-2019, 11:21 AM	#5536
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 ICSTS Lots of pushing movements today to work the chest, shoulders and tris. Started on dumbbell bench. Moved up to med weight and got a couple reps in and my left side gave out. Backed down and focused on strict form. Trainer had me do a new move to work on rotator cuffs. Straddled the incline bench, with a 2.5lb plate in each hand, elbows out wide. Bring elbows up to parallel to ground, squeezing shoulders together, rotate forearms 90°, then press plates out like an overhead press. Holy hell those lit up the shoulders for such a lite weight. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-08-2019, 11:24 AM	#5537
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 stuff Bob! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-08-2019, 03:32 PM	#5538
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 ICSat…. No strength whatsoever after the cardio and fast yesterday, so I shortened the rest and upped the reps. Bench press x 3 sets 30* incline X 4 sets Incline bench x 3 sets Flyes x 4 sets Vertical bench x 4 sets Dips x 3 sets ----------------------------- Extreme chest stretch x 2 Dead hangs x 3 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-08-2019, 04:03 PM	#5539
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 work Tom! __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-09-2019, 11:17 AM	#5540
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 A pull kinda day. Wide grip pulldowns Narrow grip rows Hi iso rows Dumbbell rows Ez bar curls Hammer curls Tried Project 1 pre workout from 1stPhorm. Damn it had me jacked. Was running on maybe 5 hours sleep. Woke me right up. Would’ve done more but my neck started bothering me. I really like their stuff, just wish it wasn’t so expensive. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

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