Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 157

swingerofbirches · 05-19-2016, 02:58 PM

Good stuff gentlemen!

LOL Remo ... hippie curls ... I like it!

Got an absolutely abismal shoulder session in today lol
Got a decent pump going but being in the third week of this deficit is taking its toll on my strength. OHP 3x3 @ 145 was a tremendous struggle. :/

I did some front squats. 5x5 with the bad felt great. 1x1 @ 85 felt good. 1x1 @ 135 and I felt a pinch that I fear I'll be feeing for a number of days to come.

This low back injury has been really difficult mentally. I can pull 500 but can't even front squat 135.
For those who have had low back issues ... how long have u taken off from the movement to let it heal up?

icehog3 · 05-19-2016, 04:16 PM

Hope it gets better for you, Charlie.

Back Day today....hard and heavy.

Bent Over Rows 225, 245, 265, 285, 305, 315
T-bar rows 270 x 4 sets, 225 x 2 sets
Cable rows 260 x 4 sets
Bent Over Rows 225
Dead hangs 2 sets

Adriftpanda · 05-19-2016, 07:18 PM

Breast

HS incline press
Incline DB flies
Flat alternating DB press
Cable flies

About 4-5x8+

Focus was on point today, kept weights relatively heavy. Some light delts and arms tomorrow

icehog3 · 05-19-2016, 08:44 PM

MMMMM....Huy's breasts, with a side order of Mulas.

swingerofbirches · 05-20-2016, 11:09 AM

Deadlifted today did triples @ 315/365/405/455 and a single @ 495 ... the deficit had 495 feeing HEAVY :/

Followed the DLs up with some GHR @bodyweoght for 3x10 / lower back extensions @ 70 for 3x10 / close grip rows @ 100 for 3x10 ... rly focused on keeping my core tight and controlling the movements.

Threw in some incline bench at the end since I'm trying to hit my chest twice a week.

Tomorrow is arm day

icehog3 · 05-20-2016, 03:25 PM

Good work, Charlie.

Shoulder day for me. Did military presses to 195, a bunch of rear delt work, then did traps with a guy I see at the gym all the time who had the rack, We just went set for set with no rest, 225 up to 325, back down to 225, back up to 305, then a drop set at 225. We probably did 12 sets in about 5 minutes, it was good stuff.

Arm day for me tomorrow as well.

swingerofbirches · 05-20-2016, 07:09 PM

Also, i've eaten like a HOG today LOL
Nearly 3000cal which is WAY over my goal for this deficit.

Adriftpanda · 05-20-2016, 09:13 PM

Hypertrophy delts and arms today. Quick, little rest. Running on 3 hours of sleep but managed a good, focused session.

Behind back side cable delt 4x
DB side delt raise 5x w/drop sets
Bb front raise 5x
Upright row 6x /drop sets
Shoulder press machine 3x12-15 went light, shoulders were fried already.

Bb curls 5x
Over head cable extensions 5x
Reverse grip cable curls - DB overhead extension 5x

Reps were all 8-12. Time to hit the sack and try and get a good nights rest. See ya mañana fitfam

DBall · 05-21-2016, 10:13 AM

Lifetime PR on deadlift today... 300 pounds... went up easy, surprisingly. I've been trying this each week for a month and failed. That is double my current weight.

swingerofbirches · 05-21-2016, 10:24 AM

Kick ass, Dan!!! Great work!

I had a pretty decent arm day today. I was gassed but still managed to do some good work and get PLAMF!

Adriftpanda · 05-21-2016, 10:37 AM

Dan the man! Nice going. We need to skype herf soon.

icehog3 · 05-21-2016, 11:06 AM

Nice lift, Dan!

Good work, Huy and Charlie! PLAMF! Hope to do that to my arms in about 30 minutes!

swingerofbirches · 05-22-2016, 03:20 PM

Got in a 4mi run ytrdy.

A marathoner buddy of mine talked me into taking up running again about a month and a half ago. I used to love running but that was back in school when I was a bean pole. Though I'm much much heavier now I'm starting to rly enjoy it again.

About to head out and do some yard worn before going for a little jog to make up for my dietary sins lol

Adriftpanda · 05-22-2016, 09:04 PM

Quick back and bicep before pool n cigar day

Pull ups - t bar row 8x10+
Vertical row - cable low rows 4x10-12

Seated DB curls 3x12
Preacher machine 4x12-10

area51 · 05-22-2016, 10:00 PM

Hit some chest and tri's after a week off from the gym. Wasn't really feeling it.

Bench 245 3x10
Flys 55 3x10
Incline 205 3x10

Skullcrushers 75 3x10
Rope pulldowns
Dips 3xfail

bonjing · 05-23-2016, 09:53 AM

Didn't do squat today, I spent all sunday recovering and didn't even do laundry.

But working the doubles last week felt pretty good, although tiring. I'm going to continue with those this week. I feel like my muscles are starting to wake up

Adriftpanda · 05-23-2016, 10:29 AM

That a boy, Greg!

icehog3 · 05-23-2016, 10:34 AM

Good work, Greg!

Int. Breast Day on a Monday.

Good thing I'm going in a little late.

NeuRon · 05-23-2016, 11:03 AM

good work fellers.. my workouts have been pretty good lately, even though my eating has been not ideal.. a lot better than before, but its been a gradual transition.. going to kill it this week! the working out is the easy part!

on that note, legs today!

Adriftpanda · 05-23-2016, 09:22 PM

^ ditto

Watched the Kevin Levorne interview today, I guess he's going to compete or try and compete in this years Olympia. His body of work has always been one of my favorites.

Pause skwaats 5x5-6
Stiff leg deads 4x12
Single leg press 4x10-12
Single lying leg curls 4x10-12

05-19-2016, 02:58 PM	#3121
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Good stuff gentlemen! LOL Remo ... hippie curls ... I like it! Got an absolutely abismal shoulder session in today lol Got a decent pump going but being in the third week of this deficit is taking its toll on my strength. OHP 3x3 @ 145 was a tremendous struggle. :/ I did some front squats. 5x5 with the bad felt great. 1x1 @ 85 felt good. 1x1 @ 135 and I felt a pinch that I fear I'll be feeing for a number of days to come. This low back injury has been really difficult mentally. I can pull 500 but can't even front squat 135. For those who have had low back issues ... how long have u taken off from the movement to let it heal up?

05-19-2016, 04:16 PM	#3122
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Hope it gets better for you, Charlie. Back Day today....hard and heavy. Bent Over Rows 225, 245, 265, 285, 305, 315 T-bar rows 270 x 4 sets, 225 x 2 sets Cable rows 260 x 4 sets Bent Over Rows 225 Dead hangs 2 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-19-2016, 07:18 PM	#3123
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 Zemekone and Icehog3 II Breast HS incline press Incline DB flies Flat alternating DB press Cable flies About 4-5x8+ Focus was on point today, kept weights relatively heavy. Some light delts and arms tomorrow __________________ Who eats plantains when they can eat placenta.

05-19-2016, 08:44 PM	#3124
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II MMMMM....Huy's breasts, with a side order of Mulas. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-20-2016, 11:09 AM	#3125
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Deadlifted today did triples @ 315/365/405/455 and a single @ 495 ... the deficit had 495 feeing HEAVY :/ Followed the DLs up with some GHR @bodyweoght for 3x10 / lower back extensions @ 70 for 3x10 / close grip rows @ 100 for 3x10 ... rly focused on keeping my core tight and controlling the movements. Threw in some incline bench at the end since I'm trying to hit my chest twice a week. Tomorrow is arm day

05-20-2016, 03:25 PM	#3126
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good work, Charlie. Shoulder day for me. Did military presses to 195, a bunch of rear delt work, then did traps with a guy I see at the gym all the time who had the rack, We just went set for set with no rest, 225 up to 325, back down to 225, back up to 305, then a drop set at 225. We probably did 12 sets in about 5 minutes, it was good stuff. Arm day for me tomorrow as well. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-20-2016, 07:09 PM	#3127
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Also, i've eaten like a HOG today LOL Nearly 3000cal which is WAY over my goal for this deficit.

05-20-2016, 09:13 PM	#3128
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 Zemekone and Icehog3 II Hypertrophy delts and arms today. Quick, little rest. Running on 3 hours of sleep but managed a good, focused session. Behind back side cable delt 4x DB side delt raise 5x w/drop sets Bb front raise 5x Upright row 6x /drop sets Shoulder press machine 3x12-15 went light, shoulders were fried already. Bb curls 5x Over head cable extensions 5x Reverse grip cable curls - DB overhead extension 5x Reps were all 8-12. Time to hit the sack and try and get a good nights rest. See ya mañana fitfam __________________ Who eats plantains when they can eat placenta.

05-21-2016, 10:13 AM	#3129
DBall Cigar Jesus Join Date: Oct 2008 First Name: Dan Location: Rochester, NY Posts: 3,781 Trading: (46)	Re: Pumping Iron with Zemekone and Icehog3 II Lifetime PR on deadlift today... 300 pounds... went up easy, surprisingly. I've been trying this each week for a month and failed. That is double my current weight. __________________ --------Dan--------- My Music \| My Videos

05-21-2016, 10:24 AM	#3130
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Kick ass, Dan!!! Great work! I had a pretty decent arm day today. I was gassed but still managed to do some good work and get PLAMF!

05-21-2016, 10:37 AM	#3131
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 Zemekone and Icehog3 II Dan the man! Nice going. We need to skype herf soon. __________________ Who eats plantains when they can eat placenta.

05-21-2016, 11:06 AM	#3132
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Nice lift, Dan! Good work, Huy and Charlie! PLAMF! Hope to do that to my arms in about 30 minutes! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-22-2016, 03:20 PM	#3133
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Got in a 4mi run ytrdy. A marathoner buddy of mine talked me into taking up running again about a month and a half ago. I used to love running but that was back in school when I was a bean pole. Though I'm much much heavier now I'm starting to rly enjoy it again. About to head out and do some yard worn before going for a little jog to make up for my dietary sins lol

05-22-2016, 09:04 PM	#3134
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 Zemekone and Icehog3 II Quick back and bicep before pool n cigar day Pull ups - t bar row 8x10+ Vertical row - cable low rows 4x10-12 Seated DB curls 3x12 Preacher machine 4x12-10 __________________ Who eats plantains when they can eat placenta.

05-22-2016, 10:00 PM	#3135
area51 Blowing Smoke Rings Join Date: Sep 2010 First Name: Ken Location: Tejas Posts: 1,259 Trading: (3)	Re: Pumping Iron with Zemekone and Icehog3 II Hit some chest and tri's after a week off from the gym. Wasn't really feeling it. Bench 245 3x10 Flys 55 3x10 Incline 205 3x10 Skullcrushers 75 3x10 Rope pulldowns Dips 3xfail __________________

05-23-2016, 09:53 AM	#3136
bonjing ¯\_(ツ)_/¯ Join Date: Nov 2008 Posts: 4,012 Trading: (39)	Re: Pumping Iron with Zemekone and Icehog3 II Didn't do squat today, I spent all sunday recovering and didn't even do laundry. But working the doubles last week felt pretty good, although tiring. I'm going to continue with those this week. I feel like my muscles are starting to wake up __________________ Be Excellent to Each Other - Bill & Ted

05-23-2016, 10:29 AM	#3137
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 Zemekone and Icehog3 II That a boy, Greg! __________________ Who eats plantains when they can eat placenta.

05-23-2016, 10:34 AM	#3138
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good work, Greg! Int. Breast Day on a Monday. Good thing I'm going in a little late. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-23-2016, 11:03 AM	#3139
NeuRon Formerly BigRonS Join Date: Sep 2009 First Name: Ron Location: Forked River, NJ Posts: 1,540 Trading: (22)	Re: Pumping Iron with Zemekone and Icehog3 II good work fellers.. my workouts have been pretty good lately, even though my eating has been not ideal.. a lot better than before, but its been a gradual transition.. going to kill it this week! the working out is the easy part! on that note, legs today!

05-23-2016, 09:22 PM	#3140
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 Zemekone and Icehog3 II ^ ditto Watched the Kevin Levorne interview today, I guess he's going to compete or try and compete in this years Olympia. His body of work has always been one of my favorites. Pause skwaats 5x5-6 Stiff leg deads 4x12 Single leg press 4x10-12 Single lying leg curls 4x10-12 __________________ Who eats plantains when they can eat placenta.