Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 301

icehog3 · 02-15-2020, 10:12 AM

Good stuff, Huy.

Quick and heavy yesterday, and saved traps for another day.

Military press x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Skullcrushers x 4 sets
French press x 2 sets

icehog3 · 02-16-2020, 10:01 AM

Cardio and some leg presses yesterday. ICS today. Yay me.

Chainsaw13 · 02-16-2020, 01:25 PM

ICS as well

Dips
Seated bench
Incline dumbbell press
Seated flyes
Rear delt flyes
Cardio

icehog3 · 02-16-2020, 04:14 PM

Volume day...didn't feel super strong so I went relatively light and hammered out the reps. Gave priority to middle chest today.

Bench press x 5 sets
Vertical bench x 5 sets
Wide inclines x 5 sets
Declines x 3 sets & 1 drop set
Flyes x 3 sets & 1 drop set
Precor bench x 2 sets 1 drop set
Dead hangs

icehog3 · 02-17-2020, 02:26 PM

Back day. Knew I wasn't in for the long haul, so supersetted to get some volume and intensity in fewer sets. Done good.

Neutral grip pulldowns/T-bar rows x 2 supersets
Wide pulldowns/T-bar rows x 2 supersets
T-bar rows x 2 sets
Barbell rows/Cable rows x 3 supersets
Barbell rows x 1 set
Cable rows x 2 sets
Rear delt flyes/High pulls x 2 supersets

Chainsaw13 · 02-17-2020, 04:16 PM

Cardio for me. Trying to get my conditioning back up for running for distance. 2 miles in 17

7. Steady state @6.7mph for most of it. Threw in some 1 minutes fartleks (it’s a real word) @8mph.

Leg day tomorrow.

icehog3 · 02-17-2020, 05:57 PM

Good stuff, Bob.

icehog3 · 02-18-2020, 04:59 PM

Shoulders & Arms

Military press x 6 sets
Cambered bar curls x 4 sets
Preacher curls x 4 sets
Olympic bar curls x 2 sets
Skull crushers x 5 sets
Tri pushdowns x 4 sets
Barbell shrugs x 4 sets

Chainsaw13 · 02-18-2020, 09:11 PM

Killing it Tom!

Leg day for me. Again, about 80% max for working sets, minimal rest.

Squats, 3 warmup sets, 7x3 working sets
Walking lunges, 6x5 sets
Hamstring curls 6x5 sets
RDL’s, 4x8 sets
Good girls, 4x8-10

Been going up slowly in weight each workout. The squats were fairly easy even at 80%. Getting stronger.

icehog3 · 02-19-2020, 10:56 AM

Great progress, Bob. Get that tendon solved and the sky is the limit for you.

Imma head in shortly, legs and cardio for sure, maybe some core if cardio doesn't gas me too badly.

icehog3 · 02-20-2020, 10:39 AM

Squats x 4 sets
Leg Press x 4 sets
Hack squats x 4 sets
Hammie curls x 4 sets
Extensions x 4 sets

Cardio x 49.5 minutes

Off day today. Thank Heaven.

Chainsaw13 · 02-20-2020, 08:42 PM

Back day. Decided to skip deadlifts and just focus on the basics.

Wide grip pulldowns
Reverse grip pulldowns
Seated rows
Dumbbell rows
Shrugs

icehog3 · 02-21-2020, 08:42 AM

Sounds like a good back day, Bob.

Imma give back/chest supersets a shot today, hope I don't sh!t my Zuubas.

Chainsaw13 · 02-22-2020, 11:23 AM

Shoulder rehab day 1.

I follow a guy on FB and Instagram, Shmashwerx. He’s big into CrossFit and blew out his shoulder with the same injury I have. He posted his rehab routine that allowed him to not need surgery. Figure it’s worth a shot. If anything I’ll have stronger shoulders and core.

Scapula pulls
Banded around the worlds
Prone 360 sweeps
Prone ATV’s
Banded prayers
Incline single plank rotation
https://www.facebook.com/smashwerx/v...3859561341391/

Kneeling land mine shoulder press
Kneeling land mine incline press
Dumbbell side/front sweep raises
Seated ez bar curls

icehog3 · 02-22-2020, 05:16 PM

Crossing my fingers and toes it helps, Bob!

Friday workout:

T-bar rows/Vertical bench x 4 supersets
Vertical bench x 1 drop set
Cable rows/Wide bench x 3 supersets
Wide pulldowns/Declines x 3 supersets
Declines x 1 drop sets
Rear delt flyes/Flyes x 3 supersets
Flyes x 1 drop set
Precor inclines x 2 sets

Saturday:

51 minutes hard cardio
Leg press x 8 sets

icehog3 · 02-23-2020, 06:40 PM

Military press x 6 sets
Rear delt flyes x 4 sets
Skull crushers x 4 sets
Close grip press x 2 sets
Barbell shrugs x 6 sets
Dead hangs

icehog3 · 02-24-2020, 03:43 PM

Monday strictly bis and abs. Did a hodgepodge whirlwind of cambered bar curls, Olympic bar curls, preacher curls and dumbbell curls.

Tomorrow will be a late start if at all, need to play it by ear with my plumbing issues (my toilet, not my wiener). Probably cardio and some quads if I can get in early enough.

Chainsaw13 · 02-25-2020, 08:22 PM

Leg day. This one kicked my arse, in a good way.

Squats, 4 warmup sets, then 7x3@285, 1 minute rest.
Leg press (hamstring focused), 2 warmup sets, 4x5@710
Dumbbell box step ups, 4x8
Hamstring curls, 4 sets to failure
Dumbbell lunges, drop set. 3x10

Adriftpanda · 02-25-2020, 09:04 PM

Back day. Felt good so went heavy

Pull ups 5x
Bent over bb row 4x
V grip pull down 4x
Single arm row 5x
Reverse flys 3x

Legs tomorrow. Wheel chair me out

icehog3 · 02-26-2020, 12:20 AM

Kicking ass, Boys!

Like that squat routine, Bob, but I just don't go low reps often. Sucks gittin old.

02-15-2020, 10:12 AM	#6001
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Good stuff, Huy. Quick and heavy yesterday, and saved traps for another day. Military press x 6 sets Cambered bar curls x 4 sets Preacher curls x 4 sets Skullcrushers x 4 sets French press x 2 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-16-2020, 10:01 AM	#6002
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Cardio and some leg presses yesterday. ICS today. Yay me. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-16-2020, 01:25 PM	#6003
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II ICS as well Dips Seated bench Incline dumbbell press Seated flyes Rear delt flyes Cardio __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-16-2020, 04:14 PM	#6004
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Volume day...didn't feel super strong so I went relatively light and hammered out the reps. Gave priority to middle chest today. Bench press x 5 sets Vertical bench x 5 sets Wide inclines x 5 sets Declines x 3 sets & 1 drop set Flyes x 3 sets & 1 drop set Precor bench x 2 sets 1 drop set Dead hangs __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-17-2020, 02:26 PM	#6005
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Back day. Knew I wasn't in for the long haul, so supersetted to get some volume and intensity in fewer sets. Done good. Neutral grip pulldowns/T-bar rows x 2 supersets Wide pulldowns/T-bar rows x 2 supersets T-bar rows x 2 sets Barbell rows/Cable rows x 3 supersets Barbell rows x 1 set Cable rows x 2 sets Rear delt flyes/High pulls x 2 supersets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-17-2020, 04:16 PM	#6006
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Cardio for me. Trying to get my conditioning back up for running for distance. 2 miles in 177. Steady state @6.7mph for most of it. Threw in some 1 minutes fartleks (it’s a real word) @8mph. Leg day tomorrow. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-17-2020, 05:57 PM	#6007
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Good stuff, Bob. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-18-2020, 04:59 PM	#6008
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Shoulders & Arms Military press x 6 sets Cambered bar curls x 4 sets Preacher curls x 4 sets Olympic bar curls x 2 sets Skull crushers x 5 sets Tri pushdowns x 4 sets Barbell shrugs x 4 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-18-2020, 09:11 PM	#6009
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Killing it Tom! Leg day for me. Again, about 80% max for working sets, minimal rest. Squats, 3 warmup sets, 7x3 working sets Walking lunges, 6x5 sets Hamstring curls 6x5 sets RDL’s, 4x8 sets Good girls, 4x8-10 Been going up slowly in weight each workout. The squats were fairly easy even at 80%. Getting stronger. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-19-2020, 10:56 AM	#6010
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Great progress, Bob. Get that tendon solved and the sky is the limit for you. Imma head in shortly, legs and cardio for sure, maybe some core if cardio doesn't gas me too badly. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-20-2020, 10:39 AM	#6011
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Squats x 4 sets Leg Press x 4 sets Hack squats x 4 sets Hammie curls x 4 sets Extensions x 4 sets Cardio x 49.5 minutes Off day today. Thank Heaven. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-20-2020, 08:42 PM	#6012
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Back day. Decided to skip deadlifts and just focus on the basics. Wide grip pulldowns Reverse grip pulldowns Seated rows Dumbbell rows Shrugs __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-21-2020, 08:42 AM	#6013
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Sounds like a good back day, Bob. Imma give back/chest supersets a shot today, hope I don't sh!t my Zuubas. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-22-2020, 11:23 AM	#6014
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Shoulder rehab day 1. I follow a guy on FB and Instagram, Shmashwerx. He’s big into CrossFit and blew out his shoulder with the same injury I have. He posted his rehab routine that allowed him to not need surgery. Figure it’s worth a shot. If anything I’ll have stronger shoulders and core. Scapula pulls Banded around the worlds Prone 360 sweeps Prone ATV’s Banded prayers Incline single plank rotation https://www.facebook.com/smashwerx/v...3859561341391/ Kneeling land mine shoulder press Kneeling land mine incline press Dumbbell side/front sweep raises Seated ez bar curls __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-22-2020, 05:16 PM	#6015
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Crossing my fingers and toes it helps, Bob! Friday workout: T-bar rows/Vertical bench x 4 supersets Vertical bench x 1 drop set Cable rows/Wide bench x 3 supersets Wide pulldowns/Declines x 3 supersets Declines x 1 drop sets Rear delt flyes/Flyes x 3 supersets Flyes x 1 drop set Precor inclines x 2 sets Saturday: 51 minutes hard cardio Leg press x 8 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-23-2020, 06:40 PM	#6016
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Military press x 6 sets Rear delt flyes x 4 sets Skull crushers x 4 sets Close grip press x 2 sets Barbell shrugs x 6 sets Dead hangs __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-24-2020, 03:43 PM	#6017
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Monday strictly bis and abs. Did a hodgepodge whirlwind of cambered bar curls, Olympic bar curls, preacher curls and dumbbell curls. Tomorrow will be a late start if at all, need to play it by ear with my plumbing issues (my toilet, not my wiener). Probably cardio and some quads if I can get in early enough. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-25-2020, 08:22 PM	#6018
Chainsaw13 Møøse bites can be nasty Join Date: Jan 2010 First Name: Bob Location: The Enchanted Mitten Posts: 7,198 Trading: (96)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Leg day. This one kicked my arse, in a good way. Squats, 4 warmup sets, then 7x3@285, 1 minute rest. Leg press (hamstring focused), 2 warmup sets, 4x5@710 Dumbbell box step ups, 4x8 Hamstring curls, 4 sets to failure Dumbbell lunges, drop set. 3x10 __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

02-25-2020, 09:04 PM	#6019
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,Chainsaw13 and Icehog3 II Back day. Felt good so went heavy Pull ups 5x Bent over bb row 4x V grip pull down 4x Single arm row 5x Reverse flys 3x Legs tomorrow. Wheel chair me out __________________ Who eats plantains when they can eat placenta.

02-26-2020, 12:20 AM	#6020
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,440 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Kicking ass, Boys! Like that squat routine, Bob, but I just don't go low reps often. Sucks gittin old. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!