Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Got it covered, Bob.

Only 9 supersets, but everything said "that's good right there". Usually I go ahead and throw in another pair, but I just called it. Maybe I'll train tomorrow now instead of taking another off.

T-bar row/Bench press x 3 supersets
Barbell row/Incline bench x 3 supersets
Wide pulldowns/Precor inclines x 3 supersets

Thought about cable rows, dips, dumbbell rows...and didn't even do flyes, which I normally do every chest day for the stretch. I think I played it right though?

[icehog3]

Shoulder day

Military press (volume) 200 reps
Rear delt flyes/Flyes x 4 supersets
Barbell shrugs x 6 sets

Nice easy day, saving some gas for legs and arms tomorrow.

[Chainsaw13]

Back day for me.

Close grip pulldowns
Inverted rows
Farmers carry
Straight arm lat pulldowns
Dumbbell shrugs

[icehog3]

Good stuff, Bob!

[icehog3]

Squats x 6 sets
Leg press x 6 sets
Preacher curls x 4 sets
Close grip bench x 5 sets
Dumbbell curls x 4 sets
Skullcrushers x 5 sets

I earned today off.

[icehog3]

Last workout of the decade, so I made it worthy.

T-bar rows/Vertical bench x 4 supersets
Barbell rows/Incline bench x 3 supersets
Wide pulldowns/Decline bench x 3 supersets
Cable rows x 3 sets
Flyes/Precor bench x 3 supersets

[Chainsaw13]

I’ll say you did Tom.

I got a nice chest/shoulder workout yesterday.

Incline dumbbell press
Standing overhead dumbbell press
Seated flyes
Rear delt flyes
Facepulls
Plank/shoulder taps

[icehog3]

Way to finish the decade in style, Bob.

Leg day today. Did a strictly volume day with 10 sets of presses and 6 sets of hammie curls.

[icehog3]

Seated military x 6 sets
Rear delt flyes x 4 sets
Barbell shrugs x 5 sets
Olympic bar curls x 4 sets
Cambered bar curls x 2 sets
Preacher curls x 4 sets
Skullcrushers x 5 sets
Tricep extensions x 4 sets

Worst workout of the decade.

Best one too.

[Chainsaw13]

Imma gonna have to live vicariously through you the next couple weeks, Tom. Going to to be busy at work.

[icehog3]

Originally Posted by Chainsaw13

Imma gonna have to live vicariously through you the next couple weeks, Tom. Going to to be busy at work.

Sometimes life happens. Bob. Maybe the time off will actually benefit a couple of your injuries? Anyway, I'll hit it hard and keep it warm for you. Phrasing squared.

[Chainsaw13]

Originally Posted by icehog3

Sometimes life happens. Bob. Maybe the time off will actually benefit a couple of your injuries? Anyway, I'll hit it hard and keep it warm for you. Phrasing squared.

That’s what I’m hoping too, the time off heals my body. Got me a theragun last week. Using it to massage my shoulders, which seems to be helping.

[icehog3]

Originally Posted by Chainsaw13

That’s what I’m hoping too, the time off heals my body. Got me a theragun last week. Using it to massage my shoulders, which seems to be helping.

Last year (ok, 2018) when I had a big problem with my trap and rear delt, one of the trainers used one on me for several sessions. Felt better daily, and solved my issue in a little over a week. I hope you have good success with it as well, Bob.

[icehog3]

Back/Chest superset day. Another stellar lift, haven't plateaued out on these yet, though I switched up and didn't row until second cycle.

Wide pulldowns/Vertical bench x 4 supersets
Barbell rows/Wide 30* inclines x 4 supersets
High pulls/Precor inclines x 3 supersets
Cable rows/Dips x 3 supersets
Dead hangs

I'm thinking another cardio day tomorrow, to maintain my girlish figure.

[icehog3]

Military press x 6 sets
Preacher curls/Skullcrushers x 4 supersets
Olympic bar curls/French curls x 2 supersets
Cambered bar curls/Pushdowns x 2 supersets

Legs tomorrow if I'm not sick.

[icehog3]

Legs, cardio and abs today. I'm walking like a newborn deer.

[Chainsaw13]

Originally Posted by icehog3

Legs, cardio and abs today. I'm walking like a newborn deer.

Same here, minus the abs and cardio.

Squats
Front squats. Finally able to get my form right.
RDL’s
Hamstring curls
Cossack squats

Thighs are swole.

[icehog3]

Nice job, Bob.

Gonna try the back/chest deal again today if the gym is slow enough.

[icehog3]

Went heavy since I knew I wouldn't have a lot of gas after legs/cardio yesterday. Did surprisingly well.

T-bar/Vertical bench x 3 supersets
High pulls/Precor inclines x 3 supersets
Rear delt flyes/Flyes x 3 supersets
Inclines x 2 sets & 1 drop set
Barbell rows x 2 sets & 1 drop set
Dips/Dead hangs x 3 sets

Need to take tomorrow off for a funeral and work, so I'll be back for shoulders etc on Friday.

[icehog3]

Heavy shoulders today, super smooth and pretty strong.

Military press x 6 sets
Barbell shrugs x 5 sets (2 drop sets)
Rear delt flyes x 4 sets
Seated military x 2 sets