Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 48

icehog3 · 12-03-2014, 02:11 PM

Cambered bar curls 125, 135, 145, 155, 165, 175
Barbell curls wide grip 95, 105, 155, 125
Barbell Curls close grip 2 sets @ 110
Preacher Curls 135, 155, 155, 135
Skull crushers 115, 135, 155, 175
Cable pushdowns 5 sets @ 125, 105

Adriftpanda · 12-04-2014, 01:06 AM

Smash them!

Press and pull day. Still really sore from Monday, may need to do 2 on 1 off, 3 on 1 off just to let me pecs and shoulders recover.

Stand OHP 5x5
Flat wide grip press (pause push) 5x5
Wide grip lat pull down 3x10
DB row 3x12

Superset rope extensions to reverse grip curls 4x10-15

Adriftpanda · 12-05-2014, 12:15 AM

Heavy deadlift day.

Deadlift 2x5 traditional (Form was a bit off because it was heavy so I switched over to sumo. Didn't want to compromise form)

Sumo deadlift 5x5
Halted sumo deadlift 4x7
Seated rows 4x8-10

Hands are jacked!

Adriftpanda · 12-05-2014, 11:55 PM

Volume leg day but it still was heavy for me.

Squats 4x6
Front squats 4x6
Close stance hack squats 3x10
DB lunges 3x10

Some core work afterwards followed by supersets of calves

icehog3 · 12-06-2014, 01:38 AM

3 good days in a row, Huy.

International Chest Day

Bench 225, 255, 280, 315, 275
Incline 195, 215, 235, 255
Powermaster Incline 200, 210, 225, 190
Decline 275, 275, 275
Dips 4 sets to failure

icehog3 · 12-06-2014, 01:52 PM

Quick back day, kept it short (and mostly cables) as I have a game at 3.

Wide pulldowns 200, 220, 240, 260, 270, 280
Cable rows 240, 260, 280, 310, 330, 260
Bent over rows 4 sets @ 225
Pullups 2 sets bodyweight

Sancho · 12-07-2014, 09:30 PM

Had a so so day yesterday, stalled most lifts 3-4/5

Curious what your thoughts are on addressing imbalance, my upper body is heavily biased to the left side. I know this is because I carry my 35 lb toddlers on that side, however it makes my right arm the weak side. My bench and ohp for both break down on that side, any ideas for getting it balanced? Maybe just work the one arm, extensions, curls? I'm worried the heavier I go the bigger the disparity will be. Unless at some point it should somewhat right itself.

Did do a number of toddler presses tonight exploring the issue

kids loved it.

icehog3 · 12-07-2014, 11:07 PM

Start carrying them on the right, Chris.

I haven't seen people have much success with one side training, I would just work with weight you can meet your reps with and let it even out over time.

Bis and Shoulders today, high reps on both, with very little shoulder work...but it felt good and strong.

Preacher curls 145 x 6 sets
Close grip barbel curls 110 x 4 sets
Cambered bar curls 125, 135, 145, 155

Seated Military press 135, 155, 165, 175, 185, 195

Sancho · 12-08-2014, 10:19 PM

Thanks Tom! I may try and start swapping them to the other side, tough habit to break.

Good to know on the one sided strength training

Looks like a solid day! Glad to hear the shoulder was cooperative especially on a high rep day

Tonight was:
Squats
Bench
Barbell rows

Adriftpanda · 12-09-2014, 12:12 AM

Bench day with some accessory work

Flat bench 5x4
wide grip bench 4x5
chest supported row 5x5
neutral grip db press 3x10
facepulls 3x12

superset a couple bi/tri movement to cap it off.

icehog3 · 12-09-2014, 01:14 AM

Good days, Chris and Huy.

I was off today, going to start a string of either 8 straight days, or maybe 7 of 8, tomorrow.

Adriftpanda · 12-09-2014, 11:03 PM

Heavy ass squat day. May take tomorrow off if my chest is still sore.

Squats 5x5
Pause squats 4x5
Weighted back extensions 3x10
Calve raises 3x15 -- DB stiff leg deads 3x15

icehog3 · 12-10-2014, 02:03 AM

International Chest Day....repped it out on the inclines, then went heavy.

Incline bench 185, 215, 245, 275
Bench 255, 275, 305, 325
Decline bench 315, 315, 315
Incline bench (machine) 200, 200, 200

Adriftpanda · 12-10-2014, 10:31 AM

That's a good looking day.

icehog3 · 12-10-2014, 06:50 PM

Thanks, Huy.

Back day today, had some major steam to blow off with family drama, so I went heavy again.

T-bar roiws 225, 250, 270, 295, 315, 270
Cable rows 240, 270, 290, 315, 290, 260
Barbell rows 205, 235, 255, 275, 295, 225
Pullips wide 2 sets
Pullups narrow 2 sets

Steam gone.

Sancho · 12-10-2014, 11:08 PM

That's two solid days Tom, nice work!

Nice job Huy!

Squats 5x5
OHP 4-5x5
Deadlifts 135,185x5

Adriftpanda · 12-10-2014, 11:27 PM

Been carb depleting since Monday so my strength is not all there today.

OHP 5x5
Pause bench 5x5 (had to reduce my weight by 10%)
Wide grip lat pull down 3x8
DB row 3x10
DB press unilateral 4x10,8,6,6

Finished off with a superset of bi/tri

icehog3 · 12-11-2014, 10:03 AM

Keep hitting it, Chris and Huy!

I'm heading in for legs.

Adriftpanda · 12-11-2014, 12:13 PM

Lol have fun...

Deadlift day.

icehog3 · 12-11-2014, 02:32 PM

Quote:

Originally Posted by Adriftpanda

Lol have fun...

Deadlift day.

I didn't.

YOU have fun!

12-03-2014, 02:11 PM	#941
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,261 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Cambered bar curls 125, 135, 145, 155, 165, 175 Barbell curls wide grip 95, 105, 155, 125 Barbell Curls close grip 2 sets @ 110 Preacher Curls 135, 155, 155, 135 Skull crushers 115, 135, 155, 175 Cable pushdowns 5 sets @ 125, 105 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-04-2014, 01:06 AM	#942
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 Smash them! Press and pull day. Still really sore from Monday, may need to do 2 on 1 off, 3 on 1 off just to let me pecs and shoulders recover. Stand OHP 5x5 Flat wide grip press (pause push) 5x5 Wide grip lat pull down 3x10 DB row 3x12 Superset rope extensions to reverse grip curls 4x10-15 __________________ Who eats plantains when they can eat placenta.

12-05-2014, 12:15 AM	#943
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 Heavy deadlift day. Deadlift 2x5 traditional (Form was a bit off because it was heavy so I switched over to sumo. Didn't want to compromise form) Sumo deadlift 5x5 Halted sumo deadlift 4x7 Seated rows 4x8-10 Hands are jacked! __________________ Who eats plantains when they can eat placenta.

12-05-2014, 11:55 PM	#944
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 Volume leg day but it still was heavy for me. Squats 4x6 Front squats 4x6 Close stance hack squats 3x10 DB lunges 3x10 Some core work afterwards followed by supersets of calves __________________ Who eats plantains when they can eat placenta.

12-06-2014, 01:38 AM	#945
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,261 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II 3 good days in a row, Huy. International Chest Day Bench 225, 255, 280, 315, 275 Incline 195, 215, 235, 255 Powermaster Incline 200, 210, 225, 190 Decline 275, 275, 275 Dips 4 sets to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-06-2014, 01:52 PM	#946
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,261 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Quick back day, kept it short (and mostly cables) as I have a game at 3. Wide pulldowns 200, 220, 240, 260, 270, 280 Cable rows 240, 260, 280, 310, 330, 260 Bent over rows 4 sets @ 225 Pullups 2 sets bodyweight __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-07-2014, 09:30 PM	#947
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 Had a so so day yesterday, stalled most lifts 3-4/5 Curious what your thoughts are on addressing imbalance, my upper body is heavily biased to the left side. I know this is because I carry my 35 lb toddlers on that side, however it makes my right arm the weak side. My bench and ohp for both break down on that side, any ideas for getting it balanced? Maybe just work the one arm, extensions, curls? I'm worried the heavier I go the bigger the disparity will be. Unless at some point it should somewhat right itself. Did do a number of toddler presses tonight exploring the issue kids loved it.

12-07-2014, 11:07 PM	#948
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,261 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Start carrying them on the right, Chris. I haven't seen people have much success with one side training, I would just work with weight you can meet your reps with and let it even out over time. Bis and Shoulders today, high reps on both, with very little shoulder work...but it felt good and strong. Preacher curls 145 x 6 sets Close grip barbel curls 110 x 4 sets Cambered bar curls 125, 135, 145, 155 Seated Military press 135, 155, 165, 175, 185, 195 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-08-2014, 10:19 PM	#949
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 Thanks Tom! I may try and start swapping them to the other side, tough habit to break. Good to know on the one sided strength training Looks like a solid day! Glad to hear the shoulder was cooperative especially on a high rep day Tonight was: Squats Bench Barbell rows

12-09-2014, 12:12 AM	#950
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 Bench day with some accessory work Flat bench 5x4 wide grip bench 4x5 chest supported row 5x5 neutral grip db press 3x10 facepulls 3x12 superset a couple bi/tri movement to cap it off. __________________ Who eats plantains when they can eat placenta.

12-09-2014, 01:14 AM	#951
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,261 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good days, Chris and Huy. I was off today, going to start a string of either 8 straight days, or maybe 7 of 8, tomorrow. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-09-2014, 11:03 PM	#952
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 Heavy ass squat day. May take tomorrow off if my chest is still sore. Squats 5x5 Pause squats 4x5 Weighted back extensions 3x10 Calve raises 3x15 -- DB stiff leg deads 3x15 __________________ Who eats plantains when they can eat placenta.

12-10-2014, 02:03 AM	#953
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,261 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II International Chest Day....repped it out on the inclines, then went heavy. Incline bench 185, 215, 245, 275 Bench 255, 275, 305, 325 Decline bench 315, 315, 315 Incline bench (machine) 200, 200, 200 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-10-2014, 10:31 AM	#954
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 a good looking day. __________________ Who eats plantains when they can eat placenta.

12-10-2014, 06:50 PM	#955
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,261 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Thanks, Huy. Back day today, had some major steam to blow off with family drama, so I went heavy again. T-bar roiws 225, 250, 270, 295, 315, 270 Cable rows 240, 270, 290, 315, 290, 260 Barbell rows 205, 235, 255, 275, 295, 225 Pullips wide 2 sets Pullups narrow 2 sets Steam gone. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-10-2014, 11:08 PM	#956
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 That's two solid days Tom, nice work! Nice job Huy! Squats 5x5 OHP 4-5x5 Deadlifts 135,185x5

12-10-2014, 11:27 PM	#957
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 Been carb depleting since Monday so my strength is not all there today. OHP 5x5 Pause bench 5x5 (had to reduce my weight by 10%) Wide grip lat pull down 3x8 DB row 3x10 DB press unilateral 4x10,8,6,6 Finished off with a superset of bi/tri __________________ Who eats plantains when they can eat placenta.

12-11-2014, 10:03 AM	#958
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,261 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Keep hitting it, Chris and Huy! I'm heading in for legs. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-11-2014, 12:13 PM	#959
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 Lol have fun... Deadlift day. __________________ Who eats plantains when they can eat placenta.