Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[bonjing]

Gassed today.

Half hour on the elliptical

Wide cable pull downs
Reverse close grip pull downs
Bent over rows
Seated cable rows
Single arm dumbbell rows

Seated overhead tricep
Rope pull downs
One arm cable
One arm cable reverse grip
Cable neutral grip
Cable push downs

Happy Thanksgiving everyone!

[icehog3]

Nice, Greg! Happy Thanksgiving to all the Ironmen!

I decided when I was still awake at 3:30 AM that I would take the holiday off, and hit back Friday with a belly full of stuffing and mashed taters.

[icehog3]

Really strong today on back, just tried to do 4 sets per exercise and keep it to maximum effort and move along to the next while I still felt strong. Couldn't get a station for pulldowns, but hit T-bars, barbell rows, rear delt flyes and cable rows. Finished with some stretching and dead hangs, whole thing took less than 40 minutes and my back was rocked. Wish they could all be like today.

[icehog3]

Legs and shoulders today, another pretty solid day.

Leg press, hammy curls, seated military press, rear delt flyes (again) and barbell shrugs. Topped off with a healthy dose of abs.

Maybe arms tomorrow or maybe off tomorrow. Depends how my date goes tonight.

[Chainsaw13]

Legs and cardio today

Barbell squats
Dumbbell lunges
Hamstring exercise ball curls
Dumbbell straight leg lifts
Calf raises
3x hiit cardio routine
15 mins on the stair climber

[icehog3]

Nice going, Bob, seems you're really back in the swing of things!

Date went really well, so I'll throw in arms with chest tomorrow.

[Chainsaw13]

For sure. Seeing good results after only a couple weeks.

[icehog3]

Good Monday Breast Day.

Heavier weights on bench, incline, flyes, vertical presses, flyes, declines, dips. Sets were low on everything after bench (3 sets per exercise), that was all I needed.

[bonjing]

Lazy day today, gym was pretty full. 40min on the elliptical.

Barbell and chains
Dumbbell flat
dumbbell flys
High cable flys
Incline cable bench

Squats
deads.

[Adriftpanda]

Been so busy and haven’t posted. Haven’t skipped any days, got some in on Thangoving too.

Had solid press day. Hit some good numbers on my bench.

Ohp bb press 4x5
Flat db press 4x6-8
Seated cable flies - presses 4x10
Plate loaded shoulder presses 5x8-12

Hit some quick tris

[icehog3]

Good to see you back, Huy. Good workouts for you and Greg both.

[bonjing]

Good work Huy, I'm glad I brought some resistance bands with me on vacation. Might be a slow and low week for me, did that last night; I like that burn.

Chiropractor for me and picking up garbage that I bought on cyber monday tonight. Maybe I can sneak in a bit of a workout somewhere in between.

[icehog3]

Get adjusted, then to the gym to **** it all back up again, Greg? You go, My Friend!

Felt strong but knew I wouldn't have much gas today, so I went super heavy on barbell rows, then "pretty" heavy on the rest....supinated grip T-bar rows, cable rows and neutral grip pulldowns. Only 16 sets total.

[Adriftpanda]

My hams are on fire. Hit them pretty hard yesterday.

Low bar squats 5x3
Platz leg press 5x12+
Seated leg extensions 5+12
Db walking lunges 3x20

Back day.

[icehog3]

Crush that back, Huy!

Leg day today, crushed them hammies as well. Light front squats for a change of pace, did more damage to my shoulders than to my quads though.

[Adriftpanda]

Lmao come on rook. I guess it’s your 2nd shoulder this week.

I could barely stand up, my hams are so sore.

Bent over bb rows (haven’t done these in a while) - pull ups
Seated wide grip row - rear delt cable flies
Medium grip pull down - seated cable row

Hit bis since I have 15 min to spare. Seated db curls, reverse grip bb curls

[Chainsaw13]

Back/bis/abs today. Since I actually read the trainers instructions, and didn't need to do as many reps as I thought, I increased the weight a bit.

Assisted pull-ups. (Getting closer to not needing any assist)
Close reverse grip lat pull downs
Dumbbell rows
seated rows
Hammer curls
Narrow grip barbell curls
Regular and side planks

[Adriftpanda]

Awesome! Glad to hear you’re almost there!

For compound lifts ie squats, bench and deads, I keep it no more than 5 reps.
Isolation lifts I’ll go rather higher 8+

[icehog3]

You're all tearing it up! Kudos!!

In for a shoulder/arm workout shortly.

[icehog3]

Something different today, seated military presses. 135 pounds. Got 22 the first few sets, and got over 200 reps total. Added some rear delt flyes and some skullcrushers, and I was done for the day. I'll use my "day off" tomorrow to hit bis and abs.