Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 41

icehog3 · 10-08-2014, 02:45 PM

Shoulder felt really good today, but I stayed relatively light with high reps to keep her that way.

Seated military press 165, 165, 165, 175, 185, 195, 205, 165
Barbell shrugs 275, 275, 275, 315, 315

That's it...shoulders feel pumped and suprisingly pain free...almost.

Adriftpanda · 10-09-2014, 02:20 AM

Glad it was good to you today, Tom.

Don't you love it when you get to the gym, it's packed but everything you need is wide open...

Back and tricep day.

Wide grip lat pull down 5x6-8
T-Bar row 4x8-10
Seated row machine (one arm at a time) 4x10-12
Rear delt fly machine 5x10-15
Underhand lat pull downs 4x8

Stiff arm lat pull down -- cable extensions 4x15-20
Dips 100, took me about 4.5 sets

Did drop sets with all my exercises today, just felt good today.

cigarmarine · 10-09-2014, 08:32 AM

can some one give me a good start work out

icehog3 · 10-09-2014, 09:52 AM

What are your goals, lashun? Tough to give any advice without knowing what you are looking to do.

cigarmarine · 10-09-2014, 05:26 PM

Quote:

Originally Posted by icehog3

What are your goals, lashun? Tough to give any advice without knowing what you are looking to do.

looking to shed some weight mostly

icehog3 · 10-09-2014, 05:36 PM

Maybe one of the cardio guys can chime in with a program, I mostly train for strength, and get all of my cardio playing ice hockey. If you get a program you like, keep us up to date on how it's going for you.

cigarmarine · 10-09-2014, 08:55 PM

I'll keep you posted

icehog3 · 10-09-2014, 11:03 PM

Arm day today, supersetted bis an tris.

Cambered bar curls @ 145 / cable pushdowns @130 6 rounds
Preacher curls @135 / bodyweight dips 4 rounds
Barbell Curls @115 / Close Grip bench @225 2 rounds

Adriftpanda · 10-10-2014, 11:09 AM

Had a decent leg day yesterday.

Squats 5x5
sumo deads 6x5-8
Leg press 5x15-20
Seated leg curls 4x12-15
Lying leg curls 4x12-15

Finished off with some legs.

Chest today.

icehog3 · 10-10-2014, 02:35 PM

Nice, Huy.

Day off for me, Woot! Back at it manana.

Adriftpanda · 10-11-2014, 01:37 AM

Chest and a couple bis, taking tomorrow off.

Flat bb press 5x3-6
Incline db flies 4x10-12
Incline hammer strength press 4x8-12
Seated vertical presses 4x10-12
Incline smith machine press (did these light and slow) 3x4-8

Seated db curls 4x8-12
reverse ez bar curls -- v grip pull ups 4x10-12

icehog3 · 10-11-2014, 07:17 PM

International Chest Day

Bench Press (rest-pause) 255, 275, 295, 315
Incline Bench 225, 245, 275
Wide grip Smith Bench 225, 245, 275, 315
Decline Bench 275, 275, 225
Dips 3 sets to failure

After the rest-pause sets, I was lucky I could do much else.

Adriftpanda · 10-12-2014, 01:15 AM

Nice day of training, Tom. Like the wide gripe press.

icehog3 · 10-12-2014, 08:54 AM

Yeah, they really hit the chest in a completely different way, Huy.

Back day today, early start too.

Adriftpanda · 10-12-2014, 12:22 PM

Ditto. Same here.

icehog3 · 10-13-2014, 12:13 AM

Did a super high rep day 20-25 reps per set. I had to dial the weight way back after the first exercise, the T-bar reps took it out of me.

T-Bar rows 5 sets @ 225, 1 heavier set at 270
Barbell rows 5 sets #185, 1 heavier set at 225
Cable pulldowns (wide) 180, 200, 220, 240
Dumbbell rows 2 sets @ 90
Pullups 1 set to failure

Adriftpanda · 10-13-2014, 12:14 PM

Nice, Tom! Back And tricep for me.

Deficit dead lifts 5x3 @405

Land mine rows 4x8
Neutral grip lat pull down machine (what a great machine, they just put it in) 5x8-12
Cable rows -- stiff arm lat pull down 4x10-12

Cable tricep extensions 4x15-20
Dips 4x25

Leg day...

icehog3 · 10-13-2014, 02:22 PM

Crush those legs tomorrow, Huy.

I hit shoulders today, not nearly as pain-free as last time unfortunately. Decided to forgo the last couple heavier sets, and cut my rest time between sets by more than 1/2, yet keep the reps high. Actually got a good workout by changing the intensity even though strength and flexibility were low.

Seated Military 135, 155, 175, 195, 175, 155, 135

Barbell Shrugs 225, 275, 275, 275, 315, 365 Last three sets I held the last rep I could do in the fully contracted position for 10-12 seconds (no wraps). My traps are burning but good right now.

Leg day......

Adriftpanda · 10-13-2014, 11:32 PM

That's what I basically did today, Tom. Lighten the load on my front squats due to soreness in the lower back from siting on the couch all day yesterday basically. Turn the rest period down a bit and focused a lot more on squeezing at the bottom of my squats, basically a nice 3-5 second pause.

Front squats 4x8 @ 275
Leg press 5x15-20
Lying leg curls 5x12-20
Single leg extensions 4x12-15
Bb stiff leg deads 4x8-12

That's a wrap. Post workout meal was 8oz of bison, brown rice with broccoli... And 2 slices of pumpkin cheesecake from the Cheesecake Factory.

icehog3 · 10-14-2014, 01:14 AM

Excellent, Huy....especially the cheesecake.

10-08-2014, 02:45 PM	#801
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Shoulder felt really good today, but I stayed relatively light with high reps to keep her that way. Seated military press 165, 165, 165, 175, 185, 195, 205, 165 Barbell shrugs 275, 275, 275, 315, 315 That's it...shoulders feel pumped and suprisingly pain free...almost. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-09-2014, 02:20 AM	#802
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 was good to you today, Tom. Don't you love it when you get to the gym, it's packed but everything you need is wide open... Back and tricep day. Wide grip lat pull down 5x6-8 T-Bar row 4x8-10 Seated row machine (one arm at a time) 4x10-12 Rear delt fly machine 5x10-15 Underhand lat pull downs 4x8 Stiff arm lat pull down -- cable extensions 4x15-20 Dips 100, took me about 4.5 sets Did drop sets with all my exercises today, just felt good today. __________________ Who eats plantains when they can eat placenta.

10-09-2014, 08:32 AM	#803
cigarmarine Adjusting to the Life Join Date: Aug 2014 First Name: lashun Location: grosse pointe michigan Posts: 271 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 II can some one give me a good start work out

10-09-2014, 09:52 AM	#804
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II What are your goals, lashun? Tough to give any advice without knowing what you are looking to do. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-09-2014, 05:36 PM	#806
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Maybe one of the cardio guys can chime in with a program, I mostly train for strength, and get all of my cardio playing ice hockey. If you get a program you like, keep us up to date on how it's going for you. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-09-2014, 08:55 PM	#807
cigarmarine Adjusting to the Life Join Date: Aug 2014 First Name: lashun Location: grosse pointe michigan Posts: 271 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 II I'll keep you posted

10-09-2014, 11:03 PM	#808
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Arm day today, supersetted bis an tris. Cambered bar curls @ 145 / cable pushdowns @130 6 rounds Preacher curls @135 / bodyweight dips 4 rounds Barbell Curls @115 / Close Grip bench @225 2 rounds __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-10-2014, 11:09 AM	#809
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 Had a decent leg day yesterday. Squats 5x5 sumo deads 6x5-8 Leg press 5x15-20 Seated leg curls 4x12-15 Lying leg curls 4x12-15 Finished off with some legs. Chest today. __________________ Who eats plantains when they can eat placenta.

10-10-2014, 02:35 PM	#810
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Nice, Huy. Day off for me, Woot! Back at it manana. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-11-2014, 01:37 AM	#811
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 Chest and a couple bis, taking tomorrow off. Flat bb press 5x3-6 Incline db flies 4x10-12 Incline hammer strength press 4x8-12 Seated vertical presses 4x10-12 Incline smith machine press (did these light and slow) 3x4-8 Seated db curls 4x8-12 reverse ez bar curls -- v grip pull ups 4x10-12 __________________ Who eats plantains when they can eat placenta.

10-11-2014, 07:17 PM	#812
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II International Chest Day Bench Press (rest-pause) 255, 275, 295, 315 Incline Bench 225, 245, 275 Wide grip Smith Bench 225, 245, 275, 315 Decline Bench 275, 275, 225 Dips 3 sets to failure After the rest-pause sets, I was lucky I could do much else. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-12-2014, 01:15 AM	#813
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 day of training, Tom. Like the wide gripe press. __________________ Who eats plantains when they can eat placenta.

10-12-2014, 08:54 AM	#814
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Yeah, they really hit the chest in a completely different way, Huy. Back day today, early start too. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-12-2014, 12:22 PM	#815
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 Ditto. Same here. __________________ Who eats plantains when they can eat placenta.

10-13-2014, 12:13 AM	#816
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Did a super high rep day 20-25 reps per set. I had to dial the weight way back after the first exercise, the T-bar reps took it out of me. T-Bar rows 5 sets @ 225, 1 heavier set at 270 Barbell rows 5 sets #185, 1 heavier set at 225 Cable pulldowns (wide) 180, 200, 220, 240 Dumbbell rows 2 sets @ 90 Pullups 1 set to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-13-2014, 12:14 PM	#817
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, Tom! Back And tricep for me. Deficit dead lifts 5x3 @405 Land mine rows 4x8 Neutral grip lat pull down machine (what a great machine, they just put it in) 5x8-12 Cable rows -- stiff arm lat pull down 4x10-12 Cable tricep extensions 4x15-20 Dips 4x25 Leg day... __________________ Who eats plantains when they can eat placenta.

10-13-2014, 02:22 PM	#818
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Crush those legs tomorrow, Huy. I hit shoulders today, not nearly as pain-free as last time unfortunately. Decided to forgo the last couple heavier sets, and cut my rest time between sets by more than 1/2, yet keep the reps high. Actually got a good workout by changing the intensity even though strength and flexibility were low. Seated Military 135, 155, 175, 195, 175, 155, 135 Barbell Shrugs 225, 275, 275, 275, 315, 365 Last three sets I held the last rep I could do in the fully contracted position for 10-12 seconds (no wraps). My traps are burning but good right now. Leg day...... __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

10-13-2014, 11:32 PM	#819
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 That's what I basically did today, Tom. Lighten the load on my front squats due to soreness in the lower back from siting on the couch all day yesterday basically. Turn the rest period down a bit and focused a lot more on squeezing at the bottom of my squats, basically a nice 3-5 second pause. Front squats 4x8 @ 275 Leg press 5x15-20 Lying leg curls 5x12-20 Single leg extensions 4x12-15 Bb stiff leg deads 4x8-12 That's a wrap. Post workout meal was 8oz of bison, brown rice with broccoli... And 2 slices of pumpkin cheesecake from the Cheesecake Factory. __________________ Who eats plantains when they can eat placenta.

10-14-2014, 01:14 AM	#820
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Excellent, Huy....especially the cheesecake. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!