Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Chainsaw13]

So jelly. I improvised and used some resistance bands in the basement. No longer need them to tie up people. (Can’t waste the TP).

4x12 circuit, minimal rest
Band curls, overhead extensions, tri pushdowns
Push-ups
Squats
Reverse lunges

I’ll adapt new exercises to keep things interesting and work more parts. Also more running/walking. Got an hour walk in this morning while it was still warm.

[icehog3]

Good for you, Bob.

Last "permitted" day at the gym today, I played around with shoulders and arms, getting used to some of the equipment and trying to bust out the reps. More limited in what I can do at my regular gym, but I am just grateful to have anything at all.

4 guys in the gym today. All practicing social distancing, and wiping down bars, plates and everything each exercise.

Next time I go will be to buy a banana. If some weights get picked up and set down in the process, so be it.

[icehog3]

Back day.

I was the only one in the gym, as it is closed to members and just being used by a couple of the owner's buddies privately. Disinfected equipment before and after I used it, opened doors and other things with paper towels that I immediately disposed of. Hopefully that was more than safe enough.

The new bars, benches, etc make it interesting as I feel like I hit back just a little differently than I do at my place. I think 4-6 weeks of this might be a really good thing?

Super wide pulldowns (neutral grip) x 5 sets
High pulls x 5 sets
Olympic bar rows x 5 sets
Pullups x 2 sets

[Chainsaw13]

I think you’ll be ok, Tom. Good job doing before, especially. You never know how well it was done after the last use. And I hear ya about doing the same exercises on different equipment. Did a full back workout with bands today. Feeling it, but differently.

Deadlifts
Medium grip pulldowns
Seated rows
One arm rows
Straight arm pulldowns
Band pull aparts
Shrugs

Adapted as well as I could with the different weight bands I have.

[icehog3]

Originally Posted by Chainsaw13

I think you’ll be ok, Tom. Good job doing before, especially. You never know how well it was done after the last use. And I hear ya about doing the same exercises on different equipment. Did a full back workout with bands today. Feeling it, but differently.

Deadlifts
Medium grip pulldowns
Seated rows
One arm rows
Straight arm pulldowns
Band pull aparts
Shrugs

Adapted as well as I could with the different weight bands I have.

Keep it going, Bob. Hopefully we will be back in our gyms sooner than later.

[Chainsaw13]

Leg day. Found a video online for using bands. Only 4 moves, but damn I’m sweaty and tired.

[icehog3]

Way to adapt, Bob.

Chest yesterday. 4 other guys at the gym, most "crowded" it's been. Plenty of room to stay out of each others' way.

Bench press x 6 sets
Inclines x 4 sets
Declines x 4 sets
Skullcrushers x 4 sets
Tri pushdowns x 4 sets
Dead hangs

Leg day at Noon.

[icehog3]

Gym was empty yesterday. Today there were 7 of us including the owner. Everybody keeping space, everybody disinfecting all the bars and grips.

Yesterday Legs:

Squats x 6 sets
Stiff legged deadlifts x 4 sets
Leg press x 6 sets
Hammy curls x 4 sets
Extensions x 4 sets

Back & Bis Today:

T-bar rows x 6 sets
Super wide pulldowns x 4 sets
Cable rows x 4 sets
Cambered bar curls x 4 sets
Dumbbell curls x 4 sets

[icehog3]

Chest day. Limited on what I would use because of social distancing. Only 2 peeps in the gym when I got there, but 5 of us by the end.

Incline press x 8 sets
Bench press x 5 sets
30* incline x 1 set
Dips (varied widths) x 6 sets
Dead hangs

[Chainsaw13]

I’m living vicariously through you Tom. Haven’t done much the last few days. Chest cold has kept me down. I’ll be back soon.

[icehog3]

Take care of yourself, Bob, hopefully your cold and this pandemic are over sooner than later and we can get back to "normal".

[icehog3]

Back day. 20 something female leaving as I was entering (phrasing), and I had the gym to myself the whole workout. Starting to realize how much more limited I am at this gym, but there are some benefits to going really old school for a few weeks or months (hopefully weeks).

Barbell rows x 6 sets
T-bar rows x 5 sets
High pulls x 4 sets
Wide pulldowns x 3 sets
Dead hangs on rings. I like how it allows my bad and good shoulder to both stretch at the right angle.

[icehog3]

Chest yesterday, pretty short and intense. Feeling a bit more limited by the equipment, but feeling blessed to be able to train safely in this time.

Incline bench x 6 sets
Dips x 10 sets
Vertical bench x 3 sets

Leg day today.

[icehog3]

Leg press x 8 sets
Reverse leg curls x 4 sets
Lunges x 4 sets
Extensions x 4 sets

[Chainsaw13]

Way to go Tom.

ICW

Band pushups/low fly supersets 4x12
Band floor press/tri kickback supersets 4x12
Band crossovers/overhead tri extensions 4x12
Alternating arm flyes 3x12

[icehog3]

Is the bands/bodyweight workouts helping your healing at all, Bob?

Heading in for back and bis shortly.

[Chainsaw13]

Originally Posted by icehog3

Is the bands/bodyweight workouts helping your healing at all, Bob?

Heading in for back and bis shortly.

Nope.

[icehog3]

Originally Posted by Chainsaw13

Nope.

[Chainsaw13]

Back/bi day. Did a circuit, with barely any rest in between exercises or sets.

Shrugs
Rows
Lat pulldowns
Hammer curls
Band pull aparts

1 warmup set, followed by 4 working sets.

[mosesbotbol]

Not sure about all y'all gym's, but they are closed in my locale for some time. My trainer sent out some work from home routines to her clients.

I have been doing 1 minutes planks as a minimum exercise throughout the day. Hard to say you don't have time for 1 minute. Doing 2-5 of them a day has really made a difference! Very impressed how much so actually.

I'm also doing sets of 25 perfect push-up's. One thing I noticed is the pace of doing push-up's affects how many push-up's I can do. Do them at a slower yoga flow pace and 25 is darn near impossible. Do them as quick as proper form can be maintained and then like 30 is not so hard.

I realized I was doing them on the slow side as hitting 25 seemed like a bigger deal than my military friends who are like 40+ are no problem. Now I see how they are doing that many!