Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 319

icehog3 · 09-05-2020, 11:24 AM

Getting back in the groove, Bob!

Legs and delts on deck.

Chainsaw13 · 09-05-2020, 03:36 PM

Yea, starting off slow so not as to kill myself.

icehog3 · 09-06-2020, 10:36 AM

Wise man, Bob, wise man.

Front squats x 6 sets
Stiff legged dead lifts x 6 sets
Hack squats x 4 sets
Quad extensions x 4 sets

Seated military x 5 sets
Barbell shrugs x 5 sets

icehog3 · 09-06-2020, 05:20 PM

Barbell rows x 6 sets
Rear delt flyes x 5 sets
One arm rows x 5 sets
Cable rows x 4 sets
Preacher curls x 4 sets*
Cambered bar curls x 5 sets*

* = last set drop set

icehog3 · 09-07-2020, 03:02 PM

Incline bench x 6 sets
Flyes x 5 sets (1 drop set)
Declines x 5 sets (1 drop, set)
HammerStrength inclines x 2 sets
Crossovers x 3 sets
Declines/Crossovers x 2 supersets
Skullcrushers x 5 sets
French curls x 4 sets (1 drop set)

Chainsaw13 · 09-07-2020, 04:23 PM

ICM here too.

Flat bench x4
Incline bench x4
30° incline x4
Fly/close grip press x3
Cross body curls x3
21’s x3

mosesbotbol · 09-07-2020, 06:32 PM

Quote:

Originally Posted by Chainsaw13

Yea, starting off slow so not as to kill myself.

First workout is going to be a killer; no avoiding that one. Advil.

Snook · 09-08-2020, 09:42 AM

Quote:

Originally Posted by Chainsaw13

Yea, starting off slow so not as to kill myself.

Good to see you're back in the gym, Bob. Ease back into it. Good luck!

Squat day today. Back squats 2 warm up sets then 5 x 8. I used a hip circle band to really activate the glutes and work on my technique. I'm starting a new program next week, so this week will be focusing on technique and cleaning up my diet.
Train hard and stay strong, fellas!

icehog3 · 09-08-2020, 10:17 AM

Good stuff Guys!

Heading in for legs and delts shortly.

icehog3 · 09-09-2020, 03:55 PM

Volume day for back, second to last workout before my first 3-4 day break of the year.

Wide pulldowns/Close grip cable rows x 5 supersets
High pulls/Barbell rows x 4 supersets
Barbell rows x 2 sets (1 drop set)
Barbell rows/Cable rows x 1 superset (1 drop set)

icehog3 · 09-10-2020, 03:00 PM

Good last workout until Monday or Tuesday.

Leg press x 5 sets
Hammie curls x 5 sets
Bench press x 5 sets
Military press x 5 sets
Barbell curls x 5 sets
Skullcrushers x 5 sets
Flyes x 5 sets
Rear delt flyes x 3 sets

icehog3 · 09-14-2020, 12:14 PM

Taking one more day off today. I usually get five or six breaks of 4-5 days from the gym every April-October, but this is my first since last October. We shall see how it benefitted or didn't benefit me tomorrow.

icehog3 · 09-15-2020, 04:51 PM

"Eased" back into it with a heavy day, though saved most of the rowing for Friday.

Super wide pulldowns x 7 sets
Cable rows x 5 sets
High pulls x 5 sets
Olympic bar rows x 3 sets

icehog3 · 09-16-2020, 02:42 PM

Juist did breasts today, I'll try and hit arms with legs tomorrow if I have any gas left after wheels.

Incline bench x 6 sets
Decline bench x 4 sets
Vertical bench x 4 sets (last set drop set)
Flyes x 4 sets (last set drop set)

Chainsaw13 · 09-16-2020, 07:19 PM

Home stretch of the build, so little time to hit the gym. Once I get home I’ll be back at it.

icehog3 · 09-17-2020, 10:59 AM

We'll keep 'em warm for you, Bob. Light at the end of the tunnel.

Leg day on deck, quads don't fail me now.

icehog3 · 09-17-2020, 05:59 PM

Squats x 8 sets
Leg press x 6 sets
Reverse hammie curls x 4 sets
Hack squats x 4 sets
Quad extensions x 4 sets

No gas for arms.

icehog3 · 09-18-2020, 04:29 PM

Crushed back. Heavy.

T-bar rows x 8 sets
Super wide pulldowns x 6 sets
Cable rows x 4 sets
High pulls x 4 sets
Olympic bar rows x 4 sets
Dead hangs between sets

Grip strength was almost nil by the time I finished.

icehog3 · 09-19-2020, 02:45 PM

Bench press x 5 sets
Seated military press x 4 sets
HammerStrength incline x 4 sets
Vertical bench x 4 sets
Rear delt flyes x 4 sets
Flyes x 4 sets
Decline bench x 4 sets
Skullcrushers x 3 sets
Tricep extensions x 3 sets

icehog3 · 09-21-2020, 05:38 PM

Leg day Sunday, did an "alternative" workout.

Back today.

Super wide pulldowns x 7 sets
Cable rows x 5 sets
Olympic bar rows x 7 sets
High pulls x 5 sets
Dead hangs between sets

09-05-2020, 11:24 AM	#6361
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Getting back in the groove, Bob! Legs and delts on deck. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-05-2020, 03:36 PM	#6362
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,Chainsaw13 and Icehog3 II Yea, starting off slow so not as to kill myself. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-06-2020, 10:36 AM	#6363
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Wise man, Bob, wise man. Front squats x 6 sets Stiff legged dead lifts x 6 sets Hack squats x 4 sets Quad extensions x 4 sets Seated military x 5 sets Barbell shrugs x 5 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-06-2020, 05:20 PM	#6364
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Barbell rows x 6 sets Rear delt flyes x 5 sets One arm rows x 5 sets Cable rows x 4 sets Preacher curls x 4 sets* Cambered bar curls x 5 sets* * = last set drop set __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-07-2020, 03:02 PM	#6365
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Incline bench x 6 sets Flyes x 5 sets (1 drop set) Declines x 5 sets (1 drop, set) HammerStrength inclines x 2 sets Crossovers x 3 sets Declines/Crossovers x 2 supersets Skullcrushers x 5 sets French curls x 4 sets (1 drop set) __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-07-2020, 04:23 PM	#6366
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,Chainsaw13 and Icehog3 II ICM here too. Flat bench x4 Incline bench x4 30° incline x4 Fly/close grip press x3 Cross body curls x3 21’s x3 __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-08-2020, 10:17 AM	#6369
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Good stuff Guys! Heading in for legs and delts shortly. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-09-2020, 03:55 PM	#6370
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Volume day for back, second to last workout before my first 3-4 day break of the year. Wide pulldowns/Close grip cable rows x 5 supersets High pulls/Barbell rows x 4 supersets Barbell rows x 2 sets (1 drop set) Barbell rows/Cable rows x 1 superset (1 drop set) __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-10-2020, 03:00 PM	#6371
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Good last workout until Monday or Tuesday. Leg press x 5 sets Hammie curls x 5 sets Bench press x 5 sets Military press x 5 sets Barbell curls x 5 sets Skullcrushers x 5 sets Flyes x 5 sets Rear delt flyes x 3 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-14-2020, 12:14 PM	#6372
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Taking one more day off today. I usually get five or six breaks of 4-5 days from the gym every April-October, but this is my first since last October. We shall see how it benefitted or didn't benefit me tomorrow. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-15-2020, 04:51 PM	#6373
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II "Eased" back into it with a heavy day, though saved most of the rowing for Friday. Super wide pulldowns x 7 sets Cable rows x 5 sets High pulls x 5 sets Olympic bar rows x 3 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-16-2020, 02:42 PM	#6374
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Juist did breasts today, I'll try and hit arms with legs tomorrow if I have any gas left after wheels. Incline bench x 6 sets Decline bench x 4 sets Vertical bench x 4 sets (last set drop set) Flyes x 4 sets (last set drop set) __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-16-2020, 07:19 PM	#6375
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,Chainsaw13 and Icehog3 II Home stretch of the build, so little time to hit the gym. Once I get home I’ll be back at it. __________________ My neighbor came by my house this morning at 2AM, pounding on the door. Good thing I was still up playing the drums.

09-17-2020, 10:59 AM	#6376
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II We'll keep 'em warm for you, Bob. Light at the end of the tunnel. Leg day on deck, quads don't fail me now. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-17-2020, 05:59 PM	#6377
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Squats x 8 sets Leg press x 6 sets Reverse hammie curls x 4 sets Hack squats x 4 sets Quad extensions x 4 sets No gas for arms. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-18-2020, 04:29 PM	#6378
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Crushed back. Heavy. T-bar rows x 8 sets Super wide pulldowns x 6 sets Cable rows x 4 sets High pulls x 4 sets Olympic bar rows x 4 sets Dead hangs between sets Grip strength was almost nil by the time I finished. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-19-2020, 02:45 PM	#6379
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Bench press x 5 sets Seated military press x 4 sets HammerStrength incline x 4 sets Vertical bench x 4 sets Rear delt flyes x 4 sets Flyes x 4 sets Decline bench x 4 sets Skullcrushers x 3 sets Tricep extensions x 3 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-21-2020, 05:38 PM	#6380
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II Leg day Sunday, did an "alternative" workout. Back today. Super wide pulldowns x 7 sets Cable rows x 5 sets Olympic bar rows x 7 sets High pulls x 5 sets Dead hangs between sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!