Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 216

icehog3 · 01-04-2018, 04:21 PM

Nice job, Huy.

Already a little off the pace I wanted to set with this new program, but there was no sense trying to train with the needed intensity on 3 hours sleep. I'll just try and kick it up tomorrow.

Just finished early dinner with a side of plantains. No placenta.

icehog3 · 01-05-2018, 03:15 PM

Rep day for shoulders, bis and tris. Short (relatively) and to the point. Lots and lots of reps.

Seated military 4 sets @ 135
Standing military 3 sets @ 165
Barbell curls 4 sets @ 115
Preacher curls 3 sets @ 105
Skullcrushers 3 sets @ 125
Pushdowns 3 sets @ 130

Adriftpanda · 01-05-2018, 06:13 PM

BB Pendlay rows 5x6-8

Single KB swings 5x8

BB OHP 3x3
Seated DB side delt raise 4x12
Seated db press 4x8

Plate loaded front pull downs 5x8-10

Superset some bis and tris

icehog3 · 01-05-2018, 06:35 PM

Chainsaw13 · 01-06-2018, 10:27 AM

Felt well enough to get into the gym.

Barbell deadlifts
Close grip lat pull downs
Seated cable rows
Shoulder press
Resistance band side raises
Dumbbell shrugs
Dumbbell pull overs

Didn't think I was going to make it thru first set, damn cold sapped my energy. But pushed thru and did them all.

icehog3 · 01-06-2018, 10:37 AM

Way to push through, Bob.

Leg day for me, hopefully better than the last one.

icehog3 · 01-06-2018, 03:21 PM

Rep day for wheels....

6 sets leg presses @ 630
6 sets hammie curls @ 135

Chainsaw13 · 01-07-2018, 12:22 PM

I got legs, and I know how to use them. Also some tri's.

Barbell squats
Single leg dumbbell lunges
Suspension hamstring curls
Suspension hip flexors
Seated hamstring curls
Overhead dumbbell tri extensions (love those)
Tri kickbacks
Quick 10min run on the treadmill. Felt energy draining.

Adriftpanda · 01-07-2018, 07:59 PM

Mason is pretty sick so I won’t train tomorrow... I may go tonight... we’ll see.

Good job guys. Hope the weekend was filled with good food and laughs

icehog3 · 01-08-2018, 01:09 AM

I sure hope Mason is feeling better, Huy. Hopefully you have a video of him doing somersaults tomorrow.

Back at it tomorrow, thinking breasts and bis.

icehog3 · 01-08-2018, 03:48 PM

Week 2 of the high frequency program.

12 working sets for chest, including supersets.

Incline bench x 5
Flyes / Vertical bench supersets x 4
Decline bench x 3

9 working sets for bis.

Cambered bar curls x 3
Olympic bar curls x 3
Preacher curls x 3

Chainsaw13 · 01-08-2018, 07:16 PM

Cardio day here

2x HIIT Routine. Neck started hurting so didn't do the third.
2.25 mile run
1.25 mile walk

mk05 · 01-08-2018, 07:27 PM

I changed it up a bit. I caught myself trying to reach a number, instead of the goal of self betterment (such is the flaw of Cross-Fit, IMO!).

I rowed 5000m in perfect form - straight back, using my legs and extending with my back. It took me a very long time.
I completed 100 push-ups via 10 sets in perfect form, using variety of grips. It took me a very long time.
I completed 60 dips in perfect form, slow 5 second reps. It took me a very long time.
I completed 60 pull-ups in perfect form, and I had to use a rubber band assist. It took me a very long time.
Then I performed about 5 minutes worth of L-sit planks on those circular hanging things in the meanwhile. This took a very, very long time.

But I felt better about myself. And I think that's the real goal, when we are discussing fitness!

Adriftpanda · 01-08-2018, 09:13 PM

Sounds good ^

Off day, I probably could’ve gone but Mason is sick so I spent the day with him.

I realized I’ve been pressing every day the last 2 weeks...

Squats and deadys tomorrow with some other oly lifts

icehog3 · 01-08-2018, 10:16 PM

Quote:

Originally Posted by mk05

I changed it up a bit. I caught myself trying to reach a number, instead of the goal of self betterment (such is the flaw of Cross-Fit, IMO!).

I rowed 5000m in perfect form - straight back, using my legs and extending with my back. It took me a very long time.
I completed 100 push-ups via 10 sets in perfect form, using variety of grips. It took me a very long time.
I completed 60 dips in perfect form, slow 5 second reps. It took me a very long time.
I completed 60 pull-ups in perfect form, and I had to use a rubber band assist. It took me a very long time.
Then I performed about 5 minutes worth of L-sit planks on those circular hanging things in the meanwhile. This took a very, very long time.

But I felt better about myself. And I think that's the real goal, when we are discussing fitness!

I read the whole post. It took me a very long time.

icehog3 · 01-09-2018, 03:19 PM

Back, shoulders and tris today. Tris was short, I was gassed.

Back - 14 working sets

T-bar rows x 5
Barbell rows x 5
Cable rows x 4

Shoulders - 12 working sets

Military press x 4 sets
Rear delt flyes x 4 sets
Barbell shrugs x 4 sets

Triceps - 6 working sets

Skullcrushers x 3 sets
Cable pushdowns x 3 sets

Adriftpanda · 01-09-2018, 05:13 PM

Hahah @Tom.

Yeah, finally “getting it” sure makes the lift feel even better.

Was suppose to do some deadys along with skwaatys but didn’t have time for deads.

High bar squat (first time in months) 4x3 at top se
Pause squats 4x5-6
KB box step ups 3x10
Seated leg curls 5x10-12

I’ll hit some presses tomorrow.

Chainsaw13 · 01-09-2018, 07:11 PM

Chest and bis today. Had to modify things cause my neck started bothering me.

Incline press
Seated press on machine (all benches were taken)
Seated flys
Ez bar curls (used these rubber grips to increase bar diameter and use more grip/forearm)
Seated hammer curls. Last set racked the weight I was doing and picked up a lighter set of dumbbells an went to exhaustion.

GreekGodX · 01-10-2018, 09:34 AM

Always good “seeing” my workout brothers.

Been battling various injuries of overuse over the past 6 months. Trying to train smarter but chasing the weights always gets the best of me

Last night hit some of my heaviest back squats in a while 405 for 3s and 425 for 2s. After that some girl at the gym called me skinny

icehog3 · 01-10-2018, 04:00 PM

If you weren't married, Son, you could show her just how "skinny" you are.

01-04-2018, 04:21 PM	#4301
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Nice job, Huy. Already a little off the pace I wanted to set with this new program, but there was no sense trying to train with the needed intensity on 3 hours sleep. I'll just try and kick it up tomorrow. Just finished early dinner with a side of plantains. No placenta. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-05-2018, 03:15 PM	#4302
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Rep day for shoulders, bis and tris. Short (relatively) and to the point. Lots and lots of reps. Seated military 4 sets @ 135 Standing military 3 sets @ 165 Barbell curls 4 sets @ 115 Preacher curls 3 sets @ 105 Skullcrushers 3 sets @ 125 Pushdowns 3 sets @ 130 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-05-2018, 06:13 PM	#4303
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 Adriftpanda and Icehog3 II BB Pendlay rows 5x6-8 Single KB swings 5x8 BB OHP 3x3 Seated DB side delt raise 4x12 Seated db press 4x8 Plate loaded front pull downs 5x8-10 Superset some bis and tris __________________ Who eats plantains when they can eat placenta.

01-05-2018, 06:35 PM	#4304
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-06-2018, 10:27 AM	#4305
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,180 Trading: (96)	Re: Pumping Iron with Adriftpanda and Icehog3 II Felt well enough to get into the gym. Barbell deadlifts Close grip lat pull downs Seated cable rows Shoulder press Resistance band side raises Dumbbell shrugs Dumbbell pull overs Didn't think I was going to make it thru first set, damn cold sapped my energy. But pushed thru and did them all. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

01-06-2018, 10:37 AM	#4306
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Way to push through, Bob. Leg day for me, hopefully better than the last one. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-06-2018, 03:21 PM	#4307
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Rep day for wheels.... 6 sets leg presses @ 630 6 sets hammie curls @ 135 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-07-2018, 12:22 PM	#4308
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,180 Trading: (96)	Re: Pumping Iron with Adriftpanda and Icehog3 II I got legs, and I know how to use them. Also some tri's. Barbell squats Single leg dumbbell lunges Suspension hamstring curls Suspension hip flexors Seated hamstring curls Overhead dumbbell tri extensions (love those) Tri kickbacks Quick 10min run on the treadmill. Felt energy draining. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

01-07-2018, 07:59 PM	#4309
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 Adriftpanda and Icehog3 II Mason is pretty sick so I won’t train tomorrow... I may go tonight... we’ll see. Good job guys. Hope the weekend was filled with good food and laughs __________________ Who eats plantains when they can eat placenta.

01-08-2018, 01:09 AM	#4310
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II I sure hope Mason is feeling better, Huy. Hopefully you have a video of him doing somersaults tomorrow. Back at it tomorrow, thinking breasts and bis. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-08-2018, 03:48 PM	#4311
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Week 2 of the high frequency program. 12 working sets for chest, including supersets. Incline bench x 5 Flyes / Vertical bench supersets x 4 Decline bench x 3 9 working sets for bis. Cambered bar curls x 3 Olympic bar curls x 3 Preacher curls x 3 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-08-2018, 07:16 PM	#4312
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,180 Trading: (96)	Re: Pumping Iron with Adriftpanda and Icehog3 II Cardio day here 2x HIIT Routine. Neck started hurting so didn't do the third. 2.25 mile run 1.25 mile walk __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

01-08-2018, 07:27 PM	#4313
mk05 Have My Own Room Join Date: Jul 2012 Posts: 1,331 Trading: (2)	Re: Pumping Iron with Adriftpanda and Icehog3 II I changed it up a bit. I caught myself trying to reach a number, instead of the goal of self betterment (such is the flaw of Cross-Fit, IMO!). I rowed 5000m in perfect form - straight back, using my legs and extending with my back. It took me a very long time. I completed 100 push-ups via 10 sets in perfect form, using variety of grips. It took me a very long time. I completed 60 dips in perfect form, slow 5 second reps. It took me a very long time. I completed 60 pull-ups in perfect form, and I had to use a rubber band assist. It took me a very long time. Then I performed about 5 minutes worth of L-sit planks on those circular hanging things in the meanwhile. This took a very, very long time. But I felt better about myself. And I think that's the real goal, when we are discussing fitness!

01-08-2018, 09:13 PM	#4314
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 Adriftpanda and Icehog3 II Sounds good ^ Off day, I probably could’ve gone but Mason is sick so I spent the day with him. I realized I’ve been pressing every day the last 2 weeks... Squats and deadys tomorrow with some other oly lifts __________________ Who eats plantains when they can eat placenta.

01-09-2018, 03:19 PM	#4316
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Back, shoulders and tris today. Tris was short, I was gassed. Back - 14 working sets T-bar rows x 5 Barbell rows x 5 Cable rows x 4 Shoulders - 12 working sets Military press x 4 sets Rear delt flyes x 4 sets Barbell shrugs x 4 sets Triceps - 6 working sets Skullcrushers x 3 sets Cable pushdowns x 3 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-09-2018, 05:13 PM	#4317
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 Adriftpanda and Icehog3 II Hahah @Tom. Yeah, finally “getting it” sure makes the lift feel even better. Was suppose to do some deadys along with skwaatys but didn’t have time for deads. High bar squat (first time in months) 4x3 at top se Pause squats 4x5-6 KB box step ups 3x10 Seated leg curls 5x10-12 I’ll hit some presses tomorrow. __________________ Who eats plantains when they can eat placenta.

01-09-2018, 07:11 PM	#4318
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,180 Trading: (96)	Re: Pumping Iron with Adriftpanda and Icehog3 II Chest and bis today. Had to modify things cause my neck started bothering me. Incline press Seated press on machine (all benches were taken) Seated flys Ez bar curls (used these rubber grips to increase bar diameter and use more grip/forearm) Seated hammer curls. Last set racked the weight I was doing and picked up a lighter set of dumbbells an went to exhaustion. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

01-10-2018, 09:34 AM	#4319
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Adriftpanda and Icehog3 II Always good “seeing” my workout brothers. Been battling various injuries of overuse over the past 6 months. Trying to train smarter but chasing the weights always gets the best of me Last night hit some of my heaviest back squats in a while 405 for 3s and 425 for 2s. After that some girl at the gym called me skinny __________________ "If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda

01-10-2018, 04:00 PM	#4320
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II If you weren't married, Son, you could show her just how "skinny" you are. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!