Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 279

icehog3 · 06-16-2019, 04:15 PM

Split squat racist!

Great day, Bob!

ICS

Incline bench x 4 sets
30* incline x 3 sets
Leverage vertical bench x 3 sets
Dips x 3 sets
Flyes x 3 sets
Precor bench x 3 sets
1 Giant set - Flyes, dips, Precor bench

icehog3 · 06-17-2019, 05:20 PM

Bob's off, Huy's MIA, so here is my back workout from today. I decreased rest between every set until I was barely setting the bar down at the end. I was actually fairly gassed after the barbell and T-bar rows.

Barbell rows x 7 sets
T-bar rows x 5 sets
Pulldowns x 4 sets
Cable rows x 2 sets
One arm rows x 4 sets
Dead hangs

Chainsaw13 · 06-18-2019, 05:08 PM

ICT

Flat bench dumbbell
Incline dumbbell
Dips
Seated fly machine
Rear delt flys
Side raises
Upright rows
Plate raises
Some cardio

icehog3 · 06-18-2019, 05:48 PM

Nicely done, Bob!

Shoulders and arms here

Military press x 7 sets
Cambered bar curls x 5 sets
Preacher curls x 4 sets
Tricep pushdowns x 4 sets
Barbell shrugs x 5 sets
Rear delt flyes x 4 sets
Skullcrushers x 4 sets

icehog3 · 06-19-2019, 05:22 PM

Legs and cardio today. Did 96 minutes on the bike after squats, but my distance and calories burned were both less than when I did 95 on 6/15. Legs were jelly though.

Think I may take tomorrow off completely, no lifting, no cardio. Been a while since I've done that.

Chainsaw13 · 06-19-2019, 07:40 PM

You must have buns of steel to sit on the bike that long.

Back day for me.

Bent over barbell rows
Seated rows
Seal rows
Trap bar deadlifts
Ab work

First time doing any deadlifts in months. Didn’t go heavy, but felt good. Easy actually. I’m sure I’ll feel it tomorrow.

icehog3 · 06-19-2019, 09:46 PM

Nice job, Bob!

icehog3 · 06-21-2019, 01:00 AM

I couldn't take the day off, but I wanted it to be easy(ier)

I trained bis and core. I did bis on Tuesday, so I knew this would be a little intentional overtraining. Got psyched and tore it up, hitting cambered bar curls, preacher curls and dumbbell curls. Washing my head should be fun tomorrow (phrasing).

ICF manana.

icehog3 · 06-21-2019, 04:29 PM

ICF

Wide inclines x 5 sets
30* inclines x 3 sets
Vertical bench x 4 sets
Flyes x 4 sets
Super wide bench x 2 sets
Decline bench x 2 sets

Chainsaw13 · 06-21-2019, 06:10 PM

ICF for me too, plus some arms.

Flat bench dumbbell press
Incline dumbbell press
Dips
Seated flyes
Tri pushdowns
Tri overhead extensions
Ez bar curls
Cross body hammer curls
Cardio

icehog3 · 06-21-2019, 06:55 PM

Wish I could still do heavy dumbbell presses, Bob. My shoulders, I just can't get the dumbbells up to the top position anywhere without shrieking.

Nice workout.

Chainsaw13 · 06-21-2019, 07:17 PM

I’m slowly working back up to where I was before. Left arm still dictates how heavy, and how many reps I can get in. Managed 5lbs more (45’s) than earlier this week. Still a ways off from the 65/70’s I was doing before.

icehog3 · 06-22-2019, 10:10 AM

As long as you're moving in the right direction it is all good, Bob.

Chainsaw13 · 06-22-2019, 11:39 AM

Leg day!

Squats
Dumbbell front squats
TRX Hamstring curls
Dumbbell hamstring curls
RDL’s

Did like six or seven sets of squats. Starting to get back up in weight too. Baby steps.

icehog3 · 06-22-2019, 06:59 PM

Good deal, Bob.

Shoulders and tris today...was supposed to be back day but my legs felt fatigued so I decided I'd do back Sunday. Also didn't do shrugs today in anticipation of doing back tomorrow, I'll tack them on then.

Seated military press x 8 sets
Machine press x 2 sets
Rear delt flyes x 6 sets
Skullcrushers x 4 sets
Extensions x 3 sets

Chainsaw13 · 06-23-2019, 09:40 AM

Back day for me.

Wide grip pulldowns
Barbell rows
Seal rows
Straight arm lat pulldowns
High iso rows
3.1 miles on treadmill, 26:10, 410cals. Finally pushed myself to do the full 5k.

icehog3 · 06-24-2019, 01:52 AM

Good looking workout, Bob.

I did back as well, short workout, and continued with my overtraining strategy for bis.

Super wide pulldowns x 5 sets
Neutral grip pulldowns x 3 sets
T-bar rows x 5 sets

Olympic bar curls x 2 sets
Cambered bar curls x 3 sets
Preacher curls x 4 sets

icehog3 · 06-24-2019, 05:02 PM

Leg Day. Volume, lots of reps.

Front squats x 6 sets
Leg press x 6 sets
Hamstring curls x 4 sets
Quad extensions x 4 sets

icehog3 · 06-25-2019, 04:28 PM

ICT. Pre-fatigued with heavy, high rep flyes, but was able to get my weights and reps on all the pressing afterwards, so a really good day.

Flyes x 4 sets
Wide inclines x 4 sets
30* inclines x 4 sets
Vertical bench x 4 sets
Decline bench x 4 sets
Giant set Flyes- Wide Precor bench - Narrow Precor bench x 1 set

Chainsaw13 · 06-26-2019, 03:25 PM

ICST.

Dumbbell flat bench
Dumbbell incline bench
seated flyes
rear delt flyes
Ahnolds
front/side raise supersets
cardio

06-16-2019, 04:15 PM	#5561
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Split squat racist! Great day, Bob! ICS Incline bench x 4 sets 30* incline x 3 sets Leverage vertical bench x 3 sets Dips x 3 sets Flyes x 3 sets Precor bench x 3 sets 1 Giant set - Flyes, dips, Precor bench __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-17-2019, 05:20 PM	#5562
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Bob's off, Huy's MIA, so here is my back workout from today. I decreased rest between every set until I was barely setting the bar down at the end. I was actually fairly gassed after the barbell and T-bar rows. Barbell rows x 7 sets T-bar rows x 5 sets Pulldowns x 4 sets Cable rows x 2 sets One arm rows x 4 sets Dead hangs __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-18-2019, 05:08 PM	#5563
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 dumbbell Incline dumbbell Dips Seated fly machine Rear delt flys Side raises Upright rows Plate raises Some cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-18-2019, 05:48 PM	#5564
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Nicely done, Bob! Shoulders and arms here Military press x 7 sets Cambered bar curls x 5 sets Preacher curls x 4 sets Tricep pushdowns x 4 sets Barbell shrugs x 5 sets Rear delt flyes x 4 sets Skullcrushers x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-19-2019, 05:22 PM	#5565
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Legs and cardio today. Did 96 minutes on the bike after squats, but my distance and calories burned were both less than when I did 95 on 6/15. Legs were jelly though. Think I may take tomorrow off completely, no lifting, no cardio. Been a while since I've done that. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-19-2019, 07:40 PM	#5566
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 You must have buns of steel to sit on the bike that long. Back day for me. Bent over barbell rows Seated rows Seal rows Trap bar deadlifts Ab work First time doing any deadlifts in months. Didn’t go heavy, but felt good. Easy actually. I’m sure I’ll feel it tomorrow. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-19-2019, 09:46 PM	#5567
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Nice job, Bob! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-21-2019, 01:00 AM	#5568
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II I couldn't take the day off, but I wanted it to be easy(ier) I trained bis and core. I did bis on Tuesday, so I knew this would be a little intentional overtraining. Got psyched and tore it up, hitting cambered bar curls, preacher curls and dumbbell curls. Washing my head should be fun tomorrow (phrasing). ICF manana. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-21-2019, 04:29 PM	#5569
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II ICF Wide inclines x 5 sets 30* inclines x 3 sets Vertical bench x 4 sets Flyes x 4 sets Super wide bench x 2 sets Decline bench x 2 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-21-2019, 06:10 PM	#5570
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 ICF for me too, plus some arms. Flat bench dumbbell press Incline dumbbell press Dips Seated flyes Tri pushdowns Tri overhead extensions Ez bar curls Cross body hammer 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.

06-21-2019, 06:55 PM	#5571
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Wish I could still do heavy dumbbell presses, Bob. My shoulders, I just can't get the dumbbells up to the top position anywhere without shrieking. Nice workout. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-21-2019, 07:17 PM	#5572
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’m slowly working back up to where I was before. Left arm still dictates how heavy, and how many reps I can get in. Managed 5lbs more (45’s) than earlier this week. Still a ways off from the 65/70’s I was doing before. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-22-2019, 10:10 AM	#5573
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II As long as you're moving in the right direction it is all good, Bob. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-22-2019, 11:39 AM	#5574
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! Squats Dumbbell front squats TRX Hamstring curls Dumbbell hamstring curls RDL’s Did like six or seven sets of squats. Starting to get back up in weight too. Baby steps. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-22-2019, 06:59 PM	#5575
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Good deal, Bob. Shoulders and tris today...was supposed to be back day but my legs felt fatigued so I decided I'd do back Sunday. Also didn't do shrugs today in anticipation of doing back tomorrow, I'll tack them on then. Seated military press x 8 sets Machine press x 2 sets Rear delt flyes x 6 sets Skullcrushers x 4 sets Extensions x 3 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-23-2019, 09:40 AM	#5576
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 for me. Wide grip pulldowns Barbell rows Seal rows Straight arm lat pulldowns High iso rows 3.1 miles on treadmill, 26:10, 410cals. Finally pushed myself to do the full 5k. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

06-24-2019, 01:52 AM	#5577
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Good looking workout, Bob. I did back as well, short workout, and continued with my overtraining strategy for bis. Super wide pulldowns x 5 sets Neutral grip pulldowns x 3 sets T-bar rows x 5 sets Olympic bar curls x 2 sets Cambered bar curls x 3 sets Preacher curls x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-24-2019, 05:02 PM	#5578
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II Leg Day. Volume, lots of reps. Front squats x 6 sets Leg press x 6 sets Hamstring curls x 4 sets Quad extensions x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-25-2019, 04:28 PM	#5579
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Adriftpanda and Icehog3 II ICT. Pre-fatigued with heavy, high rep flyes, but was able to get my weights and reps on all the pressing afterwards, so a really good day. Flyes x 4 sets Wide inclines x 4 sets 30* inclines x 4 sets Vertical bench x 4 sets Decline bench x 4 sets Giant set Flyes- Wide Precor bench - Narrow Precor bench x 1 set __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-26-2019, 03:25 PM	#5580
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 ICST. Dumbbell flat bench Dumbbell incline bench seated flyes rear delt flyes Ahnolds front/side raise supersets cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.