Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 275

icehog3 · 05-13-2019, 06:32 PM

T-bar rows x 5 sets
Dumbbell rows x 4 sets
Barbell rows x 4 sets
Cable rows x 4 sets
Pulldowns x 4 sets

Back feels great, tweak is gone.

Chainsaw13 · 05-14-2019, 09:12 AM

Good to hear you're back's better Tom.

Just some arm work and cardio yesterday. The walk/run strategy on the treadmill has really been fun, and seems to be slowly working off some of the gut fat. My shirt was completely soaked with sweat.

icehog3 · 05-14-2019, 10:05 AM

Good stuff, Bob.

So I wake up and my back is a little goofy again. We'll see how it holds up to military presses.

icehog3 · 05-14-2019, 03:15 PM

Shoulders and bis, volume day of shoulders.

Military press x 9 sets
Barbell shrugs x 5 sets
Rear delt flyes x 4 sets

Pre-fatigue on bis.

Preacher curls x 5 sets
Cambered bar curls x 4 sets
Olympic bar curls x 3 sets

icehog3 · 05-15-2019, 11:03 PM

Leg day, just did accessory movements today letting my thigh rest, and then hit the Precor for 65 minutes of intervals. Back to squats next leg day.

Chainsaw13 · 05-16-2019, 10:02 AM

Had a wonky day yesterday for work. Was supposed to work a split shift, so I did about 30 mins of cardio in the morning. Then got sent home early. So I went to the gym and did some legs. Started with the squat machine, hoping to set a new PB. Third set, I start feeling pain in the inner right knee. Wondering if it has something to do with the MCL I tore a few years ago. Feels like the same are. Finished another shortened set, then switched up to goblet squats, hamstring curls, hip adductors, calf raises.

icehog3 · 05-16-2019, 11:27 PM

Bob, you're falling apart, My young Brother!

Seriously, hope it's not serious and you can keep training.

shepherdaway · 05-17-2019, 07:27 PM

Conducted a cardio boxing workout today. 1 person jumps rope for 2 min at a constant rate, 2nd person boxes (works on strikes), 3rd person holds hand bags for striker, then every one rotates after 2 minutes. Did this in 2 min intervals for about an hour (butt kicker).

Once done, we ran a "Murph workout". The "Murph workout" is in dedication to Navy Seal Lt Murphy who received the Medal of Honor in Afghanistan. You may remember the movie "Lone Survivor", its about his team.

After boxing, the "Murph" wore us out, like why did we just do that worn out.....

Here is Lt Murphy's MOH write up (warrior in every degree)

Ya, I'll be sore.....
Time for a C-Gar!!

icehog3 · 05-17-2019, 10:31 PM

Sounds like a butt kicker for sure, Gary. Murphy is a beast, and I don't mind having the same namesake.

Back day today, I thought it was going to be crap workout as I was breathing hard two sets in, but it was the strongest back day I've had in a while, was able to row pretty heavy after pre-fatiguing with the cables.

Wide pulldowns x 5 sets
Barbell rows x 5 sets
T-bar rows x 5 sets
Cable rows x 4 sets
Rear delt flyes x 4 sets
Dead hangs

I've skipped a couple off days, so I might hit cardio and core tomorrow and lift on Sunday.

shepherdaway · 05-17-2019, 11:12 PM

Nicely done man, feed the machine!

icehog3 · 05-18-2019, 03:30 PM

Felt like lifting so cardio will happen manana.

Military press x 5 sets
Olympic bar curls x 5 sets
Barbell shrugs x 4 sets
Cambered bar curls x 4 sets
Seated military press x 4 sets
Preacher curls x 4 sets
Rear delt flyes x 4 sets

icehog3 · 05-20-2019, 10:50 AM

Leg press x 5 sets
Leg extensions x 4 sets
Leg curls x 4 sets

70 min on Precor bike, 20.1 miles, 621 calories.

icehog3 · 05-20-2019, 10:51 AM

Oh yeah...off day today, first one since May 6th.

Chainsaw13 · 05-21-2019, 06:46 AM

After a few days off, it was ICSM. I"m gaining strength back slowly on my left side. Was able to up the weight on the Icarian press, but still can't go heavier on inclines. And dips were out of the question.

Icarian Press, single arm x4, both arms x3
30deg incline x 3
45deg incline x2
seated chest fly x4
rear delt fly x3
seated overhead press x3
front delt raises x3
facepulls x3

icehog3 · 05-21-2019, 09:14 AM

Glad to see it. Bob, hope everything else starts improving as well.

It is ICT here. Just waiting for the drugs to kick in.

icehog3 · 05-21-2019, 06:38 PM

Incline x 4 sets
30* incline x 3 sets
Vertical bench 4 sets
Flyes x 4 sets
Declines x 4 sets

Chainsaw13 · 05-22-2019, 05:54 AM

Quote:

Originally Posted by icehog3

Incline x 4 sets
30* incline x 3 sets
Vertical bench 4 sets
Flyes x 4 sets
Declines x 4 sets

Killing it there Tom!

Just some simple arms last night. The gym I"m going to is small, tight and usually crowded. They only have one rack of dumbbells, so you're sometimes having to wait for the ones you want.

Did some cardio after. I used to be comfortable at a ~6.7mph pace on the treadmill. Now I"m up to ~7.3. Not sure where that came from. Did 2.5 miles in 20 minutes last night.

icehog3 · 05-22-2019, 10:14 AM

Nice work, Bob! This is the gym in KC where you are for work, right?

Back day for Bonzo. Putting on the foil now.

Wait, wrong sport.

Chainsaw13 · 05-22-2019, 12:02 PM

Yea, it's an Anytime Fitness in Liberty, MO. Very small place, jam packed with equipment. Better than the hotel gym though.

icehog3 · 05-22-2019, 03:46 PM

Glad it's a decent place for you until you're home, Bob.

Back day...super low energy. Ramped the intensity with higher weights and shorter rests.

Barbell rows x 7 sets
Wide pulldowns x 3 sets
Cable rows x 3 sets
T-bar rows x 4 sets
Upright rows x 3 sets
Dead hangs

05-13-2019, 06:32 PM	#5481
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 T-bar rows x 5 sets Dumbbell rows x 4 sets Barbell rows x 4 sets Cable rows x 4 sets Pulldowns x 4 sets Back feels great, tweak is gone. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-14-2019, 09:12 AM	#5482
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 Good to hear you're back's better Tom. Just some arm work and cardio yesterday. The walk/run strategy on the treadmill has really been fun, and seems to be slowly working off some of the gut fat. My shirt was completely soaked with sweat. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

05-14-2019, 10:05 AM	#5483
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 stuff, Bob. So I wake up and my back is a little goofy again. We'll see how it holds up to military presses. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-14-2019, 03:15 PM	#5484
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 Shoulders and bis, volume day of shoulders. Military press x 9 sets Barbell shrugs x 5 sets Rear delt flyes x 4 sets Pre-fatigue on bis. Preacher curls x 5 sets Cambered bar curls x 4 sets Olympic bar curls x 3 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-15-2019, 11:03 PM	#5485
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 Leg day, just did accessory movements today letting my thigh rest, and then hit the Precor for 65 minutes of intervals. Back to squats next leg day. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-16-2019, 10:02 AM	#5486
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 Had a wonky day yesterday for work. Was supposed to work a split shift, so I did about 30 mins of cardio in the morning. Then got sent home early. So I went to the gym and did some legs. Started with the squat machine, hoping to set a new PB. Third set, I start feeling pain in the inner right knee. Wondering if it has something to do with the MCL I tore a few years ago. Feels like the same are. Finished another shortened set, then switched up to goblet squats, hamstring curls, hip adductors, calf raises. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

05-16-2019, 11:27 PM	#5487
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 Bob, you're falling apart, My young Brother! Seriously, hope it's not serious and you can keep training. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-17-2019, 07:27 PM	#5488
shepherdaway Still Watching My Back Join Date: May 2019 First Name: Gary Location: Over there Posts: 82 Trading: (0)	Re: Pumping Iron with Adriftpanda and Icehog3 II Conducted a cardio boxing workout today. 1 person jumps rope for 2 min at a constant rate, 2nd person boxes (works on strikes), 3rd person holds hand bags for striker, then every one rotates after 2 minutes. Did this in 2 min intervals for about an hour (butt kicker). Once done, we ran a "Murph workout". The "Murph workout" is in dedication to Navy Seal Lt Murphy who received the Medal of Honor in Afghanistan. You may remember the movie "Lone Survivor", its about his team. After boxing, the "Murph" wore us out, like why did we just do that worn out..... Here is Lt Murphy's MOH write up (warrior in every degree) Ya, I'll be sore..... Time for a C-Gar!! __________________ Never underestimate an older man in a business where men traditionally die young...... Semper Fidelis Last edited by shepherdaway; 05-17-2019 at 07:33 PM.

05-17-2019, 10:31 PM	#5489
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 Sounds like a butt kicker for sure, Gary. Murphy is a beast, and I don't mind having the same namesake. Back day today, I thought it was going to be crap workout as I was breathing hard two sets in, but it was the strongest back day I've had in a while, was able to row pretty heavy after pre-fatiguing with the cables. Wide pulldowns x 5 sets Barbell rows x 5 sets T-bar rows x 5 sets Cable rows x 4 sets Rear delt flyes x 4 sets Dead hangs I've skipped a couple off days, so I might hit cardio and core tomorrow and lift on Sunday. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-17-2019, 11:12 PM	#5490
shepherdaway Still Watching My Back Join Date: May 2019 First Name: Gary Location: Over there Posts: 82 Trading: (0)	Re: Pumping Iron with Adriftpanda and Icehog3 II Nicely done man, feed the machine! __________________ Never underestimate an older man in a business where men traditionally die young...... Semper Fidelis

05-18-2019, 03:30 PM	#5491
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 Felt like lifting so cardio will happen manana. Military press x 5 sets Olympic bar curls x 5 sets Barbell shrugs x 4 sets Cambered bar curls x 4 sets Seated military press x 4 sets Preacher curls x 4 sets Rear delt flyes x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-20-2019, 10:50 AM	#5492
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 Leg press x 5 sets Leg extensions x 4 sets Leg curls x 4 sets 70 min on Precor bike, 20.1 miles, 621 calories. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-20-2019, 10:51 AM	#5493
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 Oh yeah...off day today, first one since May 6th. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-21-2019, 06:46 AM	#5494
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 After a few days off, it was ICSM. I"m gaining strength back slowly on my left side. Was able to up the weight on the Icarian press, but still can't go heavier on inclines. And dips were out of the question. Icarian Press, single arm x4, both arms x3 30deg incline x 3 45deg incline x2 seated chest fly x4 rear delt fly x3 seated overhead press x3 front delt raises x3 facepulls x3 __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

05-21-2019, 09:14 AM	#5495
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 Glad to see it. Bob, hope everything else starts improving as well. It is ICT here. Just waiting for the drugs to kick in. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-21-2019, 06:38 PM	#5496
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 Incline x 4 sets 30* incline x 3 sets Vertical bench 4 sets Flyes x 4 sets Declines x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-22-2019, 10:14 AM	#5498
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 work, Bob! This is the gym in KC where you are for work, right? Back day for Bonzo. Putting on the foil now. Wait, wrong sport. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-22-2019, 12:02 PM	#5499
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 Yea, it's an Anytime Fitness in Liberty, MO. Very small place, jam packed with equipment. Better than the hotel gym though. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

05-22-2019, 03:46 PM	#5500
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 Glad it's a decent place for you until you're home, Bob. Back day...super low energy. Ramped the intensity with higher weights and shorter rests. Barbell rows x 7 sets Wide pulldowns x 3 sets Cable rows x 3 sets T-bar rows x 4 sets Upright rows x 3 sets Dead hangs __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!