Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[RobR1205]

Originally Posted by icehog3

Good to see you back in the fold, Rob.

Thanks Tom! I enjoy seeing what everyone is doing so I can change things up when I get bored with my own workout

[icehog3]

Originally Posted by RobR1205

Thanks Tom! I enjoy seeing what everyone is doing so I can change things up when I get bored with my own workout

Absolutely, I've gotten some great ideas from you guys.

[Adriftpanda]

Will do, keeping track of my progression.

Hamstrings and chest today. Working chest for hypertrophy.

Stiff leg deads: 5x10
Lying leg curls: 4x10
DB lunges: 4x10

Flat bench: 5x10-12
Incline DB: 4x10-12
Dips: 4xfailure

[RobR1205]

Rest day today...woulda been 4 days in a row. Gonna get up early tomorrow for a morning chest workout.

[icehog3]

Chest day for me, kept reps moderate, yet was pretty gassed by the time I got to inclines.

Bench press 225, 255, 275, 290, 305, 315, 275
Incline bench 205, 225, 255 x 3 sets
Decline (machine) 315, 315, 315, 225
Dips x 4 sets
Dead Hangs

Back tomorrow, hopefully with a little more endurance

[Adriftpanda]

Shoulders and Quads manana. Focusing a lot more of my side delts and leaving the presses to mainly compound movements. See you fitfam tomorrow.

[Adriftpanda]

Quads/Shouldas

Leg presses: 2x15 warm up, 5x10 (drop set)
Single leg extensions: 4x12-15
Front squats: 4x8-10

BB upright row -- BB standing presses: 4xfailure (around 6-8 reps) KILLER MOVEMENTS
Standing DB side lat raises: 3x10
Front raises using cable rope -- side delt raises bb: 4x8-10
Seated presses (more of a behind neck movement): 4x8-10 (drop set)

Finished it off with some HIIT, even though I was drenched.

[mk05]

Ran for an hour because I'm fat

[RobR1205]

Push day for me:
Incline Dumbbell Press
Flared Elbow Push Downs
Standing Military Press
Cable Flyes
Overhead Tricep Cable Extensions
Pause Rep Bench Press

Just finished a great night of karate. Three of my students are testing for their first degree black belts after 6 years of training...pushing them super hard for these next three months prior to test!

[icehog3]

Back day today

T-bar rows 270 x 5 sets
Bent Over Rows 255, 285, 305, 315, 275
Cable Rows 240, 270, 285, 240
Back to T-bar rows 225, 270, 270, 225
Pull ups 1 set to failure
Dead Hangs

[Adriftpanda]

Back and Chestys. Everything done for hypertrophy. Focused a lot on some minor details or the lower lats.

Reverse grip BB bent over row: 5x10
Seated wide grip row (reverse grip) -- stuff arm lat pull downs: 4x10
Behind neck pull ups: 5x8-10
Bent over flys: 4x10-12

Slight incline db press: 5x10-12
Machine hammer press -- decline push-ups: 4x12-14
Cable cross (focusing on lower pecs): 4x10

[RobR1205]

Leg Day! Oddly enough, it's turning into my favorite days...and I used to hate it!

Box Squats (to ensure I was going 90 degrees): started at 135x12, and worked my way up to 405 (personal best) for 1.

Also did various ab exercises. Really trying to get perfect form on my box squats and not just plop my butt on the box. Instead, I'm going down slow and controlled, and push back up after holding the squat for a second.

I'm sure gonna sleep well tonight!

[TJarv]

Today was just supposed to be back, biceps, and shoulders but I played football yesterday instead of doing my chest and triceps so I had to play catch up.

Bench press 2x12 2x8
Incline 3x10
Cable flys 3x10
Low rows 3x10 (personal best of 240 today)
High rows 3x10
Wide lat pull down 3x10
Military press 3x10
Shrugs 3x10
Deltoid raises 3x10 (I think that's what its called)
Bicep curls 3x10
Hammer curls 3x10
Preacher curls 3x10
Cable push down 3x10
Dip machine 3x10
Tricep extensions 3x10
Leg curls 3x10
Leg extensions 3x10
Calf raises 3x10

Time for a nap

[RobR1205]

Dang Tony, how long did that take you?

[TJarv]

2 hours 15 min

[RobR1205]

Originally Posted by TJarv

2 hours 15 min

Holy Moly talk about a full body workout.

Karate day for me. Mixture of teaching, and my own classes for four hours. Not going to the gym today.

[icehog3]

2 hockey games today, so no gym...back at it manana.

[qwerty1500]

I've been a dyed in the wool couch potato for 60 years. For the past 3 months, I've been doing 60 full minutes of cardio six days a week at the Y ... eliptical, tread, rowing and bike (for some reason the bike kicks my ...). Usually come home wringing wet but feeling great.

When my doc heard, he seemed so happy I thought he was going to pee his pants. Now he wants me to add some strength training. Just got home after the folks at the Y showed me how to use all of the machines. Did a couple of sets each on machines for each of the muscle groups.

Starting off as a 160 pound weaking and plan to take it slow. They have so many different machines ... I am looking for recommendations about which ones will give me the most bang for the buck, especiallly for my arms, chest and abs. Those seem to be the areas where I have the most potential to build new muscle.

[icehog3]

You would have to tell us what machines you have available to you in order for us to help. Congrats on the new program though!

[icehog3]

Killer back day after 3 hockey games in 2 days...was shocked how much strength I had, more than normal lately.

Barbell rows 225, 275, 305, 325, 345, 275, 225
T-bar rows 270, 305, 325, 270
Cable rows 270, 285, 305, 240
4 sets pull-ups to failure
Dead Hangs