Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 286

icehog3 · 08-30-2019, 08:24 AM

Quote:

Originally Posted by Chainsaw13

Nice Tom. Work had me tied up late, so again no gym for me. Maybe Sunday or Monday when I get back into town.

I know that can be frustrating, Bob, hope you're able to hit it as soon as possible.

Back day for me, going to try to get in early so I don't have to rush too much.

icehog3 · 08-30-2019, 07:45 PM

Volume day for back, moderate weight and super high reps

Pulldowns x 5 sets
T-bar rows 5 sets
Cable rows x 3 sets
High pulls x 3 sets
Barbell rows x 4 sets

icehog3 · 09-01-2019, 06:29 PM

Heavy day yesterday, shoulders and arms.

Military press
Shrugs
Rear delt flyes
Arnold curls
Olympic bar curls
Preacher curls
Skull crushers
Tri extensions

Chainsaw13 · 09-01-2019, 07:52 PM

Finally remembered how to get my butt to the gym. Had to follow the breadcrumbs.

ICS
Dips x5 (unassisted

)
Dumbbell press x5
Incline dumbbell press x5
15° incline x4
Seated flyes x4
Rear delt flyes x3
Upright rows x3

icehog3 · 09-01-2019, 11:53 PM

You earned your breadcrumbs, Bob.

Chainsaw13 · 09-02-2019, 02:23 PM

Back day. Worked out with a old hockey buddy that happened to stop by.

Wide grip pulldowns
Straight arm lat pulldowns
Single arm cable rows
Laid back rows
Seated rows
Cardio

icehog3 · 09-02-2019, 04:34 PM

Hockey buddies rule.

ICM

30* inclines x 3 sets
Bench press x 3 sets
Superwide incline x 3 sets
Flyes x 4 sets
Veritcal bench x 4 sets
Decline x 3 sets
Dead hangs

Chainsaw13 · 09-02-2019, 07:11 PM

That they do Tom. He showed me a few variations on the movements I’m used to doing. He’s been working out for 30+ years, and was the one who hooked me up with my trainer. We used to call him “Fabio” back when we played, cause he had long hair (former guitar player), and was swole. Lol.

icehog3 · 09-03-2019, 09:43 AM

Nice!

Back day for me coming up. Getting my Bulletproof coffee in me to get primed.

Chainsaw13 · 09-03-2019, 06:53 PM

Leg day! Oh it’s gonna hurt tomorrow.

Squats
TRX hamstring curls
Kettle bell side lunges
Hamstring curls
Single leg press/calf raises supersets

icehog3 · 09-04-2019, 09:33 AM

Great leg day, Bob!

Yesterday:

T-bar rows x 6 sets
Wide pulldowns x 4 sets
Barbell rows x 4 sets
High pulls x 3 sets
Rear delt flyes x 3 sets
Cable rows x 3 sets

Leg day today, wish me strength.

icehog3 · 09-05-2019, 12:31 AM

Legs and bis

Squats x 5 sets
Shark pit x 4 sets
Leg press x 4 sets
Hammie curls x 4 sets
Quad extensions x 4 sets

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

Chainsaw13 · 09-05-2019, 07:11 AM

Ok, learning more every day when I read your posts Tom. What's the "shark pit"?

Arms and abs today with my trainer. I wonder what hell he's come up with today.

icehog3 · 09-05-2019, 07:41 AM

Quote:

Originally Posted by Chainsaw13

Ok, learning more every day when I read your posts Tom. What's the "shark pit"?

Arms and abs today with my trainer. I wonder what hell he's come up with today.

https://www.roguefitness.com/pit-sha...quat%20machine

Have a good workout today, Bob.

Shoulders and some stretching, core and maybe even a little back (volume) for me today....then 3 days off. Last "planned" break until late October.

icehog3 · 09-05-2019, 03:05 PM

Military press
Pulldowns
Rear delt flyes
Barbell shrugs / Bent over rows Supersets
Seated military press
Wide vertical rows
Core / Stretching

Chainsaw13 · 09-05-2019, 08:15 PM

Arms and abs, with my trainer.

Close grip press
Barbell curls, last set was a quad drop set, taking 10lbs off each time as I reached failure.
Leg/knee raises, with a 10lb plate static hold for 10 seconds.
Close grip pushups/planks. Started at 1 rep/1 second hold, increase each by 1. Up to 10.
Seated 21’s, regular/hammer/drag curls
Ab roller

Used the fat grips on the barbell curls. Fried the forearms on those.

icehog3 · 09-08-2019, 05:00 PM

Train over the weekend at all, Bob?

I'll be back at it tomorrow after a 3 day herf break.

Chainsaw13 · 09-08-2019, 07:51 PM

Yea, got into the gym yesterday with my trainer.

Flat bench
Incline bench
Dips
Dumbbell flyes
Ez bar cheater curls, went heavy on those. Controlled negative.
Seated incline curls
Low cable flyes

icehog3 · 09-09-2019, 09:03 AM

Good stuff, Bob!

Heading in for ICD....Damn, it's Monday.

Chainsaw13 · 09-09-2019, 07:14 PM

Back and tris today, with my trainer. Still have a few sessions in the bank.

Trap bar deadlift. Felt easy today.
Inverted rows
Negative focused chin ups
Straight arm lat pulldowns
Close grip barbell bench
TRX overhead extensions
Reverse grip tri pulldowns

08-30-2019, 07:45 PM	#5702
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Volume day for back, moderate weight and super high reps Pulldowns x 5 sets T-bar rows 5 sets Cable rows x 3 sets High pulls x 3 sets Barbell rows x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-01-2019, 06:29 PM	#5703
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Heavy day yesterday, shoulders and arms. Military press Shrugs Rear delt flyes Arnold curls Olympic bar curls Preacher curls Skull crushers Tri extensions __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-01-2019, 07:52 PM	#5704
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,179 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Finally remembered how to get my butt to the gym. Had to follow the breadcrumbs. ICS Dips x5 (unassisted ) Dumbbell press x5 Incline dumbbell press x5 15° incline x4 Seated flyes x4 Rear delt flyes x3 Upright rows x3 __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-01-2019, 11:53 PM	#5705
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II You earned your breadcrumbs, Bob. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-02-2019, 02:23 PM	#5706
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,179 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Back day. Worked out with a old hockey buddy that happened to stop by. Wide grip pulldowns Straight arm lat pulldowns Single arm cable rows Laid back rows Seated rows Cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-02-2019, 04:34 PM	#5707
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Hockey buddies rule. ICM 30* inclines x 3 sets Bench press x 3 sets Superwide incline x 3 sets Flyes x 4 sets Veritcal bench x 4 sets Decline x 3 sets Dead hangs __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-02-2019, 07:11 PM	#5708
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,179 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II That they do Tom. He showed me a few variations on the movements I’m used to doing. He’s been working out for 30+ years, and was the one who hooked me up with my trainer. We used to call him “Fabio” back when we played, cause he had long hair (former guitar player), and was swole. Lol. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-03-2019, 09:43 AM	#5709
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Nice! Back day for me coming up. Getting my Bulletproof coffee in me to get primed. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-03-2019, 06:53 PM	#5710
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,179 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Leg day! Oh it’s gonna hurt tomorrow. Squats TRX hamstring curls Kettle bell side lunges Hamstring curls Single leg press/calf raises supersets __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-04-2019, 09:33 AM	#5711
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Great leg day, Bob! Yesterday: T-bar rows x 6 sets Wide pulldowns x 4 sets Barbell rows x 4 sets High pulls x 3 sets Rear delt flyes x 3 sets Cable rows x 3 sets Leg day today, wish me strength. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-05-2019, 12:31 AM	#5712
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Legs and bis Squats x 5 sets Shark pit x 4 sets Leg press x 4 sets Hammie curls x 4 sets Quad extensions x 4 sets Olympic bar curls x 4 sets Cambered bar curls x 4 sets Preacher curls x 3 sets Tricep extensions x 5 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-05-2019, 07:11 AM	#5713
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,179 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Ok, learning more every day when I read your posts Tom. What's the "shark pit"? Arms and abs today with my trainer. I wonder what hell he's come up with today. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-05-2019, 03:05 PM	#5715
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Military press Pulldowns Rear delt flyes Barbell shrugs / Bent over rows Supersets Seated military press Wide vertical rows Core / Stretching __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-05-2019, 08:15 PM	#5716
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,179 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Arms and abs, with my trainer. Close grip press Barbell curls, last set was a quad drop set, taking 10lbs off each time as I reached failure. Leg/knee raises, with a 10lb plate static hold for 10 seconds. Close grip pushups/planks. Started at 1 rep/1 second hold, increase each by 1. Up to 10. Seated 21’s, regular/hammer/drag curls Ab roller Used the fat grips on the barbell curls. Fried the forearms on those. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-08-2019, 05:00 PM	#5717
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Train over the weekend at all, Bob? I'll be back at it tomorrow after a 3 day herf break. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-08-2019, 07:51 PM	#5718
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,179 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Yea, got into the gym yesterday with my trainer. Flat bench Incline bench Dips Dumbbell flyes Ez bar cheater curls, went heavy on those. Controlled negative. Seated incline curls Low cable flyes __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-09-2019, 09:03 AM	#5719
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,269 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Good stuff, Bob! Heading in for ICD....Damn, it's Monday. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-09-2019, 07:14 PM	#5720
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,179 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Back and tris today, with my trainer. Still have a few sessions in the bank. Trap bar deadlift. Felt easy today. Inverted rows Negative focused chin ups Straight arm lat pulldowns Close grip barbell bench TRX overhead extensions Reverse grip tri pulldowns __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.