Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[swingerofbirches]

Nice work, Tom. Sorry your lat is still hurting. Hopefully it heals up soon.

[swingerofbirches]

Walked 3.14mi with the wife after work and just hammered out 30min on the stepper ... what a beast that thing is *exhausted*

[Sancho]

Nice work Charlie! Yeah that stepper will leave me feeling it for a few days haha.

Hope your healing Tom, how did the shoulder work go yesterday?

Tonight for me:

Bench dropset
Deadlifts 135,205,255,255,205,135 x6
Concept2 5km

My arms are wrecked

[Adriftpanda]

Heavy back and chest day. Been starting my back training with 100pull ups, usually takes me about 5 sets. I prefer to switch the grips from wide to medium. Nothing special today, heavy DB rows, wish they had heavier DB though.

[icehog3]

Originally Posted by swingerofbirches

Walked 3.14mi with the wife

That's the "Pie" walk, Charlie!

Shoulder seems to be doing better, Chris, I guess we'll see when I go heavier again. Nice workout for you today....you too Huy.

Arms and abs for me today, hit 3 different exercises for bis and for tris. Off tomorrow.

[Sancho]

That's good Tom, is it just straight up that makes it act up? iE OHp vs seated press?

Liking the pie walk, although your a few days late

Tonight was just 45 minutes of elliptical for me, my upper body is still wrecked from yesterday.

[Adriftpanda]

Heavy chicken leg day. Hit front squats for 315 working sets 6x4 and than heavy hack squats and a bunch of iso leg stuff for funnsies

[icehog3]

Exactly, Chris, trying to correct my range of motion for the presses, it's a little wonky from all the structural and muscle damage, but it actually seems to be improving slightly.

It's never to late for Pie!

Nice leg day, Huy.

[swingerofbirches]

lol @ pi walk ... Pie is what got me into this mess lol

Took a 2mi walk ytrdy but consider that more of "active rest". My hams were a mess after my stair machine escapade. Feeling btr today which is good because today is deadlifting + some back work if my elbow is up to it.

[icehog3]

Hope it's a gopd worout, Charlie.

'bout to leave for International Chest Day myself....

[swingerofbirches]

Squats (5x5 @ 315) & deads (5x5 @ 225) today ... followed up with close grip rows (4x10 @ 135), wide grip rows (4x10 @ 135) & Curls (4x12 @ 90). Finished up with the stair stepper for 15min but my legs were pretty cooked so that's all I had in me :

My elbow isn't feeling awesome but it's doing btr than I anyicipated, so that's good I guess

[Sancho]

Excellent Tom, hopefully isolating the ROM will keep you pain free. I can only imagine the amount of stress your joints have seen between work/hockey/lifting.

Nice Sets Charlie! Your pushing your squat in a good way!

Tonight:
Chins and Dips (assisted) 3x3
Bicep curls 3x10
Seated DB Press 4x10
DB flies/DB Bench Press 3x10 superset
Rower 1km sprint to finish it out

On the topic of chin-ups: how can I get there unassisted? Ideas for accessory work? Programming ideas? I'm down to 75lbs assist (BW is 275-280)

I've been hitting the chin/dip machine every other trip and supplementing with lat pull downs at 120-175 lbs usually down ramping as I fatigue.

I am determined to lift my own body weight, and I'm beginning to wonder if I should just shoot to lose 76 more lbs.

[swingerofbirches]

Thx, Chris! Nice work man!

As far as unassisted chin ups, hopefully someone else can give you some advice because I certainly don't chin up my body wright :/

[Sancho]

I just want one Charlie. I figure once I can do one, more will follow.

[Adriftpanda]

Consistency, just keep doing what you're doing and you'll get there.

Try using some bands for assisted pull-ups. It's tougher than the assisted pull up machine. You'll get more of a nice contraction when doing it right. I use to use bands for a change of pace, especially when my back and arms are shot.

[icehog3]

Nice workouts today, Charlie and Chris!

Vhest day today, started with declines for a change and went up to 345. Vertical press (plate loaded), inclines, dips and flyes, then a nice dose of abs to finish.

[swingerofbirches]

Move wright Tom!

Managed 30min of fasted stair machine this morning. Ugh ... ded lol

[Sancho]

Nice Work Men!
Chins and Dips @65lbs assist 3-5x5
Lat pull downs 5x12
Tricep pushdowns 3x12

Stair machine 42 minutes, the club is running a promotion for the biggest contributor to 1020 floors...tonight I did 121, one more than the next highest

[icehog3]

Nice work, Chris.

Lat/rear delt/whatever the hell it is still bothering me. Did T-bar rows, barbell rows, cable rows...and was none to happy about any of it.

Legs tomorrow, maybe some shoulders if my pain threshold seems high.

[swingerofbirches]

Still hurting, Tom?

Managed a new PR on squats (335). So I did Squats today 5x5 @ 335 with supplementary lifting as follows: Leg Press 5x20 @ 450 / Leg Curls 5x20 @ 120 / Weighted Calf Raises 3x20 @ 135 / Anchored Bar Row 8x10 @ 135 / Shrugs 5x10 @ 135

Then I managed some short range of motion Bench Press 5x15 @ 90 just to see if my elbow could handle it and it actually did rly well. So i plan on doing limited range work on my chest and shoulders until my elbow heals up. No isolated movements for me ... curls, extensions, etc