Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Chainsaw13]

Originally Posted by icehog3

Kicking ass, Boys!

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

LOL. It is weird to get used to, after doing sets of 8-12 for the last couple of years. The theory is with the lower reps, but less rest, you're doing one large set. I will say by set 6, I"m getting gassed. Wasn't sure I was going to make it that far, let alone finish all 7 sets.

[icehog3]

I definitely like the concept and see the potential for gains. Maybe a few years ago for me, but I'm definitely a higher rep guy the last few, Bob. Good part is that I'm handling weights on some things for 15 reps that I could have only done 10 on years ago, so I've made what I call "functional gains".

[icehog3]

Yesterday off and some black bean tamales paid off today. Super intense lift, started with some great supersets, then some single sets as I was gassed and jacked.

Barbell rows/Wide inclines x 4 supersets
T-bar rows/Bench press x 3 supersets
Bench press/T-bar rows x 1 superset
Wide pulldowns x 5 sets
Flyes x 4 sets
Cable rows/Declines x 2 supersets
Declines/Cable rows x 1 superset

Too tired to even do dead hangs.

[Chainsaw13]

Used all my energy stores and then some today.

45 minutes of shoulder rehab. Made it thru 3 full rounds of six exercises. Then onto back day. Lol.

Deadlifts, 9 sets
Inverted rows, 5 sets. Last three with a 25lb plate on my chest.
Seated rows, 5 sets
Assisted chin ups, 4 sets
Dumbbell shrugs, 4 sets

[icehog3]

That's a helluva day, Bob!

[icehog3]

I did something to my left trap/rear delt. Maybe in the gym doing the back/chest day, but I wasn't feeling any effects if so until hours and hours later.

Went in today and did a boatload of stretching and a lot of relatively light, high rep sets of seated presses, rear delt flyes and shrugs. Feels like I loosened the "knot" a bit, so it was worth going in.

[Chainsaw13]

Originally Posted by icehog3

I did something to my left trap/rear delt. Maybe in the gym doing the back/chest day, but I wasn't feeling any effects if so until hours and hours later.

Went in today and did a boatload of stretching and a lot of relatively light, high rep sets of seated presses, rear delt flyes and shrugs. Feels like I loosened the "knot" a bit, so it was worth going in.

Hope it did the trick for you, Tom.

Hit up the local Anytime down the street from my hotel this morning. Did my shoulder rehab work before heading into the plant. Back to my regular routine Tuesday when I'm back home.

[icehog3]

Good job training while you're away, Bob.

Did more stretching and arm work yesterday. Neck is pretty locked on the left, trap is hard as granite. I think this might take a week or two to totally overcome. I'm taking today off, and seeing what is up tomorrow.

[Chainsaw13]

I know that feeloin all too well, Tom. Keep stretching it. Maybe some ice too.

[icehog3]

Originally Posted by Chainsaw13

I know that feeloin all too well, Tom. Keep stretching it. Maybe some ice too.

Going with the Capsicum patch right now. See how searing my skin works.

[icehog3]

Went in today and stretched and did a moderate weight, short rest, high rep workout. Today was supposed to be back/chest supersets, but thought better of it with the neck/trap injury.

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

[Chainsaw13]

Hope your trap/neck is feeling better Tom.

Back day for me. Got in a bit early to work shoulders (which are responding well).
Deadlifts
Assisted chin ups
Farmers carry
TRX rows
Bent over rows
Planks

[icehog3]

Good back day, Bob.

Neck feels a little better today...think it's going to be a few days with all the damage I added trying to get it to crack.

[Chainsaw13]

How’s the neck, Tom?

ICT. Shoulders are feeling better. Had one of my best chest workouts in a while.

Dips. Was able to get a few sets unassisted.
Dumbbell press
TRX pushups/plate press superset
Shoulder taps
Tri pushdowns
Tri overhead extensions

[icehog3]

Did chest yesterday, Bob, and found out one of my friendly acquaintances at the gym is a chiropractor. I have an evaluation scheduled in about 90 minutes.

Incline bench x 3 sets
30* inclines x 3 sets
Bench press x 3 sets
Vertical bench x 4 sets
Flyes x 4 sets
Precor inclines x 2 sets

Hopefully the x-rays will show nothing structurally wrong and just some easy fix. Crossing my toes.

[Chainsaw13]

Got started on legs today. On about the third or fourth warmup set, felt some pain in the groin. Uh oh. Nothing new protruding, so we’re all good there. Backed off and did light weight, but a lot of time under tension.

Squats
Front squats
TRX hamstring curls
Cossack squats
Calf raises

Then 35-40 min of shoulder rehab. They seem to be responding to it. Next week I switch up to a new set of exercises. First one is a Cuban press. That’s gonna suck. I have limited front rotation right now with the arm out to my side.

[icehog3]

Hope the groin is just a tweak, Bob, and good to hear your shoulders seem to be responding.

Hit the gym after the chiro yesterday. Moderate weights with a full exaggerated range of motion. Did presses for delts, skipped any trap work. Then some curl variations for biceps. Skipped triceps as well.

Pretty stiff this morning (phrasing) but pain isn't too bad. Why do we do this again?

[Chainsaw13]

Originally Posted by icehog3

Why do we do this again?

I keep asking myself that as I experience new issues.

Glad to hear you’re doing better.

[icehog3]

Thanks Bob. Best nights sleep in a while last night, and better today. Hopefully the chiro has e back to my 10 day ago self soon.

Scheduled off day, tomorrow I lift before seeing him. That should be interesting.

[icehog3]

High rep and stretch day, separated back from chest again until this thing tames. Decreased rest every set, pretty intense despite relatively light weights.

T-bar rows x 6 sets
Barbell rows x 5 sets
Wide pulldowns x 5 sets
Cable rows x 3 sets