Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 40

icehog3 · 09-29-2014, 11:37 PM

Shoulder day today...best my shoulders have felt in weeks, pain was minimal. Only did delts, figured I could throw in traps tomorrow....didn't want to spoli a good thing.

Seated Military Press 135, 155, 175, 185, 205, 215, 225, 175, 155
Standing Military Press 165, 195

Adriftpanda · 09-30-2014, 12:00 AM

Glad it felt decent today, Tom.

icehog3 · 09-30-2014, 09:19 AM

Thanks Brother, maybe I will regrow a new shoulder soon..

Adriftpanda · 09-30-2014, 10:05 PM

If that doesn't happen, you can get botox

Back day, felt nice. Decided to skip deads though because I'm going to sumo tomorrow for legs.

Wide grip lat pull down 5x6-10
High row machine 4x8 w/drop set
bent over rear delt flies db 3x10
Bent over BB row 4x8-12
Bent over db row 4x10-12

cable push downs 5x10-15
single arm tricep extension db 3x12-15

icehog3 · 10-01-2014, 01:50 AM

I already have buttocks, Huy!

Arm day:

Cambered bar curls 145, 155, 165, 175, 175
Olympic bar curls 95, 105, 115, 125
Preacher curls (different grip each set) 100 x 4
Close grip bench 205, 215, 225, 235, 245
Cable pushdowns 125, 135, 145, 125, 105

Adriftpanda · 10-01-2014, 10:18 PM

Nice arm day, Tom.

Had a good leg session today.

Squats 5x5
Hack squats 4x10 w/drop set
Lying leg curls, single leg 4x12-15
Leg extensions single leg 4x10-15
Stiff leg deads 4x8-12

icehog3 · 10-01-2014, 11:39 PM

Good leg day, Huy.

Adriftpanda · 10-02-2014, 08:27 PM

Shoulder day with some friends

Bb standing military press 4x5-6
Seated Arnold press 4x8
Bb upright row -- DB side delt raise 4x10 w/2 drop sets
Front raises using cables 4x10-12
DB shrugs 4x15-20

icehog3 · 10-02-2014, 09:16 PM

Wish I had friends.....

Inernational Chest Day...decided to do a high (16-20) rep day on inclines and flats

Incline bench 195, 205, 215, 225, 235, 245, 255
Flat bench 205, 215, 225, 235, 255, 195

Heavier on declines 275, 295, 315, 345

1 set of machine flyes with extreme stretching and prolonged contraction - 225

Hockey tonight, back day tomorrow.

Adriftpanda · 10-04-2014, 01:22 AM

I really don't like to do two days of pushing in a row but the wife wanted to do chest.

Chest and arms, quick training session today.

Flat BB press 4x6-8
incline DB press 4x10
seated fly machine 4x8-10
db pull over 3x10

incline db curls -- over db extensions 4x10-15
preacher curls -- rope extensions 4x10-15

Dude Here · 10-04-2014, 06:39 AM

I've been bad about updating on here lately. Haven't been doing anything too amazing though. The wife and I are going to a Halloween party on the 25th and I've got a Spartan costume picked out. Gotta get into a bit better shape before I wear it out though so it's just been lots of cardio and high-intensity stuff as of late. Keep up the hard work men!

icehog3 · 10-04-2014, 11:56 AM

Back day yesterday...the gym was so crowded I couldn't find an unused barbell at the start so I did cable work to start.

Wide grip pulldowns 180, 200, 220, 240, 260
Cable rows 220, 240, 260, 285
T Bar rows 225, 250, 270, 295
Barbell Rows 225, 275, 305
Pullups 2 sets to failure

Supposed to be a shoulder day today, but I didn't sleep well last night and have to go to work shortly, so so much for that.

Adriftpanda · 10-05-2014, 06:22 PM

Back day.

Stiff arm lat pull downs -- pull ups 4x10
Underhand lat pull down machine 4x10-12
Cable rows -- v grip pull downs 4x10
Dead lifts 4x6-8
DB row -- high row 3x10

Followed by 3x3 and 2x2 from In-n-Out

icehog3 · 10-06-2014, 12:24 AM

Leg day today....had a hockey game tonight so I stayed light.

Leg Press 5 sets @645
Hamstring Curls 5 sets at 120

Finished with some light bis and abs

Sancho · 10-06-2014, 05:58 PM

Goblet squats 4x15
Bench press 4x10-15
DB shrugs 4x15
Inclined row 4x10
Machine flies 4x15

Then some interval cardio. I probably need to map my workouts better as I have just been winging it and it's probably not the best approach.

icehog3 · 10-06-2014, 06:05 PM

Chest day, medium reps

Bench press 225, 265, 285, 305, 315, 275
Vertical bench (plate loaded) 275, 295, 325, 275
Incline dumbell press 100s, 100s, 95s, 90s
Dips (bodyweight) 4 sets to failure

Adriftpanda · 10-06-2014, 08:56 PM

I wing it once in a while, more like touch up work. Usually on days that I'm suppose to take off. Which usually doesn't happen.

Leg day, high reps.

Front squats 5x6-8, 4x5 pause reps
Leg press 5x20
Lying leg curls 4x20
Smith machine lunges 4x10-12

icehog3 · 10-07-2014, 02:41 PM

Back day, hard and heavy.

Bent Over Rows 205, 235, 255, 275, 295, 315
T-Bar Rows 225, 250, 270, 295
Dumbbell Rows 100, 110, 120, 130
Cable Rows 260, 280, 300, 240
Pullups 2 sets to failure

Adriftpanda · 10-07-2014, 11:06 PM

Shoulders and a couple bicep movements at the end.
Shoulders felt decent today.

Bb upright row 4x10-8
DB presses 4x8-12 (80lb first time in a while, I've done these, felt nice and easy)
Seated side delt raises -- machine side delt raise 3x13
DB front raise 4x12-15
Shrugs 4x15-20

Seated DB curls 4x10
Preachers curls 4x10-15

icehog3 · 10-08-2014, 01:36 AM

Nice workout, Huy.

Shoulders for me in a few hours.

or

? We shall see.

09-29-2014, 11:37 PM	#781
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Shoulder day today...best my shoulders have felt in weeks, pain was minimal. Only did delts, figured I could throw in traps tomorrow....didn't want to spoli a good thing. Seated Military Press 135, 155, 175, 185, 205, 215, 225, 175, 155 Standing Military Press 165, 195 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-30-2014, 12:00 AM	#782
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 Zemekone and Icehog3 II Glad it felt decent today, Tom. __________________ Who eats plantains when they can eat placenta.

09-30-2014, 09:19 AM	#783
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Thanks Brother, maybe I will regrow a new shoulder soon.. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-30-2014, 10:05 PM	#784
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 Zemekone and Icehog3 II If that doesn't happen, you can get botox Back day, felt nice. Decided to skip deads though because I'm going to sumo tomorrow for legs. Wide grip lat pull down 5x6-10 High row machine 4x8 w/drop set bent over rear delt flies db 3x10 Bent over BB row 4x8-12 Bent over db row 4x10-12 cable push downs 5x10-15 single arm tricep extension db 3x12-15 __________________ Who eats plantains when they can eat placenta.

10-01-2014, 01:50 AM	#785
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II I already have buttocks, Huy! Arm day: Cambered bar curls 145, 155, 165, 175, 175 Olympic bar curls 95, 105, 115, 125 Preacher curls (different grip each set) 100 x 4 Close grip bench 205, 215, 225, 235, 245 Cable pushdowns 125, 135, 145, 125, 105 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-01-2014, 10:18 PM	#786
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 Zemekone and Icehog3 II Nice arm day, Tom. Had a good leg session today. Squats 5x5 Hack squats 4x10 w/drop set Lying leg curls, single leg 4x12-15 Leg extensions single leg 4x10-15 Stiff leg deads 4x8-12 __________________ Who eats plantains when they can eat placenta.

10-01-2014, 11:39 PM	#787
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good leg day, Huy. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-02-2014, 08:27 PM	#788
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 Zemekone and Icehog3 II Shoulder day with some friends Bb standing military press 4x5-6 Seated Arnold press 4x8 Bb upright row -- DB side delt raise 4x10 w/2 drop sets Front raises using cables 4x10-12 DB shrugs 4x15-20 __________________ Who eats plantains when they can eat placenta.

10-02-2014, 09:16 PM	#789
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Wish I had friends..... Inernational Chest Day...decided to do a high (16-20) rep day on inclines and flats Incline bench 195, 205, 215, 225, 235, 245, 255 Flat bench 205, 215, 225, 235, 255, 195 Heavier on declines 275, 295, 315, 345 1 set of machine flyes with extreme stretching and prolonged contraction - 225 Hockey tonight, back day tomorrow. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-04-2014, 01:22 AM	#790
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 Zemekone and Icehog3 II I really don't like to do two days of pushing in a row but the wife wanted to do chest. Chest and arms, quick training session today. Flat BB press 4x6-8 incline DB press 4x10 seated fly machine 4x8-10 db pull over 3x10 incline db curls -- over db extensions 4x10-15 preacher curls -- rope extensions 4x10-15 __________________ Who eats plantains when they can eat placenta.

10-04-2014, 06:39 AM	#791
Dude Here I'm the Dude...Man! Join Date: Oct 2013 First Name: Steve Location: Texas Posts: 671 Trading: (3)	Re: Pumping Iron with Zemekone and Icehog3 II I've been bad about updating on here lately. Haven't been doing anything too amazing though. The wife and I are going to a Halloween party on the 25th and I've got a Spartan costume picked out. Gotta get into a bit better shape before I wear it out though so it's just been lots of cardio and high-intensity stuff as of late. Keep up the hard work men! __________________

10-04-2014, 11:56 AM	#792
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Back day yesterday...the gym was so crowded I couldn't find an unused barbell at the start so I did cable work to start. Wide grip pulldowns 180, 200, 220, 240, 260 Cable rows 220, 240, 260, 285 T Bar rows 225, 250, 270, 295 Barbell Rows 225, 275, 305 Pullups 2 sets to failure Supposed to be a shoulder day today, but I didn't sleep well last night and have to go to work shortly, so so much for that. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-05-2014, 06:22 PM	#793
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 Zemekone and Icehog3 II Back day. Stiff arm lat pull downs -- pull ups 4x10 Underhand lat pull down machine 4x10-12 Cable rows -- v grip pull downs 4x10 Dead lifts 4x6-8 DB row -- high row 3x10 Followed by 3x3 and 2x2 from In-n-Out __________________ Who eats plantains when they can eat placenta.

10-06-2014, 12:24 AM	#794
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Leg day today....had a hockey game tonight so I stayed light. Leg Press 5 sets @645 Hamstring Curls 5 sets at 120 Finished with some light bis and abs __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-06-2014, 05:58 PM	#795
Sancho Puddle Jumper Join Date: Oct 2008 First Name: Chris Location: back near the woods Posts: 387 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 II Goblet squats 4x15 Bench press 4x10-15 DB shrugs 4x15 Inclined row 4x10 Machine flies 4x15 Then some interval cardio. I probably need to map my workouts better as I have just been winging it and it's probably not the best approach.

10-06-2014, 06:05 PM	#796
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Chest day, medium reps Bench press 225, 265, 285, 305, 315, 275 Vertical bench (plate loaded) 275, 295, 325, 275 Incline dumbell press 100s, 100s, 95s, 90s Dips (bodyweight) 4 sets to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-06-2014, 08:56 PM	#797
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 Zemekone and Icehog3 II I wing it once in a while, more like touch up work. Usually on days that I'm suppose to take off. Which usually doesn't happen. Leg day, high reps. Front squats 5x6-8, 4x5 pause reps Leg press 5x20 Lying leg curls 4x20 Smith machine lunges 4x10-12 __________________ Who eats plantains when they can eat placenta.

10-07-2014, 02:41 PM	#798
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Back day, hard and heavy. Bent Over Rows 205, 235, 255, 275, 295, 315 T-Bar Rows 225, 250, 270, 295 Dumbbell Rows 100, 110, 120, 130 Cable Rows 260, 280, 300, 240 Pullups 2 sets to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-07-2014, 11:06 PM	#799
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 Zemekone and Icehog3 II Shoulders and a couple bicep movements at the end. Shoulders felt decent today. Bb upright row 4x10-8 DB presses 4x8-12 (80lb first time in a while, I've done these, felt nice and easy) Seated side delt raises -- machine side delt raise 3x13 DB front raise 4x12-15 Shrugs 4x15-20 Seated DB curls 4x10 Preachers curls 4x10-15 __________________ Who eats plantains when they can eat placenta.

10-08-2014, 01:36 AM	#800
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Nice workout, Huy. Shoulders for me in a few hours. or ? We shall see. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!