Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 266

Chainsaw13 · 02-11-2019, 09:34 PM

Leg day. Like you Huy, started off meh, then got better.

Squats
Leg press
Weighted walking lunges
Hammie curls
TRX hip thrusts
Cardio

Chainsaw13 · 02-12-2019, 08:27 PM

Back day!

Narrow reverse grip pulldowns
Reverse push-ups
Narrow grip rows
Wide grip high row machine
Dead hangs
Farmers carry
Cardio

I’m gassed. Glad tomorrow is my one and only rest day.

Adriftpanda · 02-13-2019, 07:26 AM

Had 30 min to hit back yesterday. Went well.

Chest supported rows 5-6x
Smith machine single row 4x
Bent over lat pull downs - wide grip pull downs 4x

Legs today

Chainsaw13 · 02-14-2019, 07:37 PM

Chicken wings

Rotational tri pulldowns
Standing overhead extensions
Weighted bench dips
Close grip press
Tri pushdown machine
Straight arm cable curls
Cable elevator curls
Drag curls
Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing)
Cardio

Adriftpanda · 02-14-2019, 10:04 PM

Sounds like fun!

Quick push day - actually kept working sets to 2x8-10

Seated single kb press x2
Incline bb press x2
Flat single Db press x2
Smith machine upright row - bb side raise x2

Hit some bis and tris supers

Adriftpanda · 02-14-2019, 10:06 PM

Killed bis with the cables, I used the long bar. 8reps reverse grip and then 8 reps curl - crazy burn

Chainsaw13 · 02-15-2019, 07:45 AM

Quote:

Originally Posted by Adriftpanda

Killed bis with the cables, I used the long bar. 8reps reverse grip and then 8 reps curl - crazy burn

Chainsaw13 · 02-15-2019, 07:28 PM

Not my best leg day. Did set a pr of 730/6. Could’ve done more probably, but the set of 710/9 beforehand gassed me. Been feeling a strain in the lower ab, so I didn’t push too much more all around.

Leg press, both regular and hammies.
Single leg hamstring curls
Calf raises
Cardio

Chainsaw13 · 02-16-2019, 02:08 PM

Chest and shoulders.

Flat bench
Incline bench
Standing overhead press
Side raises
Low cable press
Cable crossovers
Face pulls
Cardio

Chainsaw13 · 02-17-2019, 12:08 PM

Back day!

Assisted pull-ups
Narrow reverse grip pulldowns
Wide grip pulldowns
Seated rows
ISO machine rows
Low back extensions
Cardio

Chainsaw13 · 02-18-2019, 07:38 PM

Arms up!

Rotational tri pulldowns
Standing overhead tri extensions
Weighted bench dips
Tri pushdown machine
Straight arm cable curls
Cable elevator curls
Reverse grip ez bar curls
Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing)
Cardio

Adriftpanda · 02-18-2019, 07:46 PM

That’s a hell of an arm day.

Push day and some abs

Single KB press 2x
Flat Db press 2x
Bb military press - back neck press 2x
Hammer strength press 2x
Cable flies 2x

Hit some tris and to finish up. Felt good. Been keeping my working sets to 2 but that doesn’t include my warm up sets.

Chainsaw13 · 02-18-2019, 08:42 PM

Ok, now I gotta look up hammer strength press. New one for me.

Chainsaw13 · 02-18-2019, 08:44 PM

Ok, I’ve done that machine. I just called it something different.

Chainsaw13 · 02-19-2019, 08:44 PM

Volume Leg day!

Squats
Single leg press, alternating hamstring and regular
Low back extensions focusing on hammie and glutei
RDL
Hamstring curls
Cardio

Adriftpanda · 02-19-2019, 09:20 PM

Very nice! You’re putting in some good work, Bob.

Pull day, been keeping this to just 2 working sets. Feeling good, I could do maximum amount of weight without having to go to failure on that 3rd - 4th SRF.

Land mine rows 2x
Pull ups 5x (this I did more because i love pull ups)
Plate loaded high row machine 2x
Seated wide grip row 2x
Close grip pull downs 2x (did all my reps slow and controlled, probably 5-6 seconds per rep)

Incline Db curls, reverse bb curls, preacher machine

Chainsaw13 · 02-20-2019, 07:03 AM

Nicely done Huy.

Today is my rest day. If anything I was going to just do some light cardio. My trainer gave me the task of 500 pushups. The idea is to do about 10 reps at a time throughout the day. Not enough to work up a sweat, but enough to keep the blood pumping.

icehog3 · 02-21-2019, 09:18 AM

Good work, Bob and Huy!

Got back from vacation 2 days late due to weather, and started back in he gym yesterday with ICW. Back today, wish me power.

Chainsaw13 · 02-21-2019, 12:11 PM

Going in for chest later today. My hamstrings are still on fire from Tuesday.

Chainsaw13 · 02-21-2019, 07:58 PM

ICT

Flat bench
Weighted dips
Incline dumbbell press
High cable flys
Low cable flys
Rear delt flys
Seated dumbbell press
Front delt raises
Cardio

I think that hit all the major chest/shoulder muscles. Lol

02-11-2019, 09:34 PM	#5301
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 Leg day. Like you Huy, started off meh, then got better. Squats Leg press Weighted walking lunges Hammie curls TRX hip thrusts Cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-12-2019, 08:27 PM	#5302
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 Back day! Narrow reverse grip pulldowns Reverse push-ups Narrow grip rows Wide grip high row machine Dead hangs Farmers carry Cardio I’m gassed. Glad tomorrow is my one and only rest day. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-13-2019, 07:26 AM	#5303
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 Had 30 min to hit back yesterday. Went well. Chest supported rows 5-6x Smith machine single row 4x Bent over lat pull downs - wide grip pull downs 4x Legs today __________________ Who eats plantains when they can eat placenta.

02-14-2019, 07:37 PM	#5304
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 Chicken wings Rotational tri pulldowns Standing overhead extensions Weighted bench dips Close grip press Tri pushdown machine Straight arm cable curls Cable elevator curls Drag curls Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing) Cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-14-2019, 10:04 PM	#5305
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 like fun! Quick push day - actually kept working sets to 2x8-10 Seated single kb press x2 Incline bb press x2 Flat single Db press x2 Smith machine upright row - bb side raise x2 Hit some bis and tris supers __________________ Who eats plantains when they can eat placenta.

02-14-2019, 10:06 PM	#5306
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 Killed bis with the cables, I used the long bar. 8reps reverse grip and then 8 reps curl - crazy burn __________________ Who eats plantains when they can eat placenta.

02-15-2019, 07:28 PM	#5308
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 Not my best leg day. Did set a pr of 730/6. Could’ve done more probably, but the set of 710/9 beforehand gassed me. Been feeling a strain in the lower ab, so I didn’t push too much more all around. Leg press, both regular and hammies. Single leg hamstring curls Calf raises Cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-16-2019, 02:08 PM	#5309
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 shoulders. Flat bench Incline bench Standing overhead press Side raises Low cable press Cable crossovers Face pulls Cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-17-2019, 12:08 PM	#5310
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 Back day! Assisted pull-ups Narrow reverse grip pulldowns Wide grip pulldowns Seated rows ISO machine rows Low back extensions Cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-18-2019, 07:38 PM	#5311
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 Arms up! Rotational tri pulldowns Standing overhead tri extensions Weighted bench dips Tri pushdown machine Straight arm cable curls Cable elevator curls Reverse grip ez bar curls Dumbbell curls drop sets till failure (incline, seated, standing, cheated standing) Cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-18-2019, 07:46 PM	#5312
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 That’s a hell of an arm day. Push day and some abs Single KB press 2x Flat Db press 2x Bb military press - back neck press 2x Hammer strength press 2x Cable flies 2x Hit some tris and to finish up. Felt good. Been keeping my working sets to 2 but that doesn’t include my warm up sets. __________________ Who eats plantains when they can eat placenta.

02-18-2019, 08:42 PM	#5313
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 Ok, now I gotta look up hammer strength press. New one for me. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-18-2019, 08:44 PM	#5314
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 Ok, I’ve done that machine. I just called it something different. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-19-2019, 08:44 PM	#5315
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 Volume Leg day! Squats Single leg press, alternating hamstring and regular Low back extensions focusing on hammie and glutei RDL Hamstring curls Cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-19-2019, 09:20 PM	#5316
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 Very nice! You’re putting in some good work, Bob. Pull day, been keeping this to just 2 working sets. Feeling good, I could do maximum amount of weight without having to go to failure on that 3rd - 4th SRF. Land mine rows 2x Pull ups 5x (this I did more because i love pull ups) Plate loaded high row machine 2x Seated wide grip row 2x Close grip pull downs 2x (did all my reps slow and controlled, probably 5-6 seconds per rep) Incline Db curls, reverse bb curls, preacher machine __________________ Who eats plantains when they can eat placenta.

02-20-2019, 07:03 AM	#5317
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 Nicely done Huy. Today is my rest day. If anything I was going to just do some light cardio. My trainer gave me the task of 500 pushups. The idea is to do about 10 reps at a time throughout the day. Not enough to work up a sweat, but enough to keep the blood pumping. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-21-2019, 09:18 AM	#5318
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 Good work, Bob and Huy! Got back from vacation 2 days late due to weather, and started back in he gym yesterday with ICW. Back today, wish me power. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-21-2019, 12:11 PM	#5319
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 Going in for chest later today. My hamstrings are still on fire from Tuesday. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-21-2019, 07:58 PM	#5320
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 ICT Flat bench Weighted dips Incline dumbbell press High cable flys Low cable flys Rear delt flys Seated dumbbell press Front delt raises Cardio I think that hit all the major chest/shoulder muscles. Lol __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.