Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 73

Sancho · 05-18-2015, 08:55 PM

Nice sets guys! I'm intrigued Charlie, it's a pretty neat setup you got going. I wish I could get into the gym everyday but it's not in the cards lately.

I've never considered a belt for squats, core strength hasn't degraded my form. deads maybe but I'm not moving as much iron as some of you guys.

Squats 5x5 heaviest I've gone since my crash a few weeks back.
Chins 3x5 assisted
Dips 3x5 unassisted

Rower 30min, about 7k

swingerofbirches · 05-18-2015, 11:24 PM

Thx Huy ... I actually decided on this concept after stumbling upon a bodybuilding.com YouTube video by Cory Gregory called "Squat Every Day".

Tom - I understand your confusion, that was a typo ... I repped 345 for 5reps and my current PR is 365, which was achieved at the end of a heavy squat workout several weeks back. I've never actually gone in and gone for a PR, on squats or any other leg exercise.

Adriftpanda · 05-19-2015, 12:22 AM

Usually I don't plan on it either and most of my friends that are into power lifting are the same way. I've seen that, by Cory Gregory and read the article. Good luck with the program! It will be tough that's for sure.

My knees and hips definitely needed some rest after my PL program ended. 18+ weeks of heavy legs twice a week was no joke. Whether squattng every day or twice a week, it takes a ton of discipline and dedication. It was fun while I was doing it and I learned so much but I don't think I will put my body through that again. Just make sure you are constantly rolling and eating enough.

swingerofbirches · 05-19-2015, 12:26 PM

Front, close-stance squats at light weight (5x10) / back / cardio

Managed to squat and deadlift just fine despite tweeting my lower back a bit while doing yard work last night. Heating pad on there now as I do this afternoons work.

That's Day9 of Squat Every Day

icehog3 · 05-19-2015, 02:25 PM

Nice roll, Charlie.

Shoulders today, did traps with back yesterday so all I had to do was press. Kept the reps high today.

Standing military press 115, 135, 155, 175, 185, 195
Seated military press 145, 165, 185, 195, 165, 145

Sancho · 05-19-2015, 03:18 PM

How did it feel Tom? That's almost full working weight for your shoulders right?

Nice squats Charlie, making went want to expand beyond back squats haha

icehog3 · 05-19-2015, 03:28 PM

It's a little low, Chris, but maybe that's age more than disability.

Hurt while I was doing them, but not as bad as it has, and feels pretty good now 4 hours later.

swingerofbirches · 05-19-2015, 03:51 PM

Good work, Tom!

Chris - I'd not done front squats or pause squats before starting this but I'm actually enjoying both. They're challenging but I'm still enjoying them. I'd rotated wide and narrow stance in my back squats (preferring power lifting style) but putting pauses in the back squats sometimes has added some variety to those as well. Fun stuff!!!

Adriftpanda · 05-19-2015, 10:08 PM

Breast day.

Incline press 4x3-5 w/drop
Flat DB 4x6
Incline DB 5x6-8
Seated cable flies 5x8
Dips 3x10

swingerofbirches · 05-20-2015, 05:38 PM

Front squats (moderate weight/moderate reps/wide stance) / shoulders (KILLER shoulder workout) & light cardio.

Best shoulder workout I've had in a long time. Lots of supersetting and even a triple set

GreekGodX · 05-20-2015, 07:26 PM

Tweaked my neck doing overhead pressing today. Bar got too far away from me on a warmup set. Worked through it but now I'm paying for it.

swingerofbirches · 05-20-2015, 07:38 PM

That sucks, Christos. Speedy recovery man!

Sancho · 05-20-2015, 08:01 PM

Hope you bounce back quick Christos, that's tough.

Nice workout Charlie, how long you going to rock the squats?

Glad your almost back Tom, and your not old your just getting plumage.

Couldn't get to the gym tonight so went for a run and did some stuff with the missus Dumbbells (as many as I could hold at one time)

BW Squats 4x30
Concentration Curls 4x20
DB Flies 3x12
Bench Dips 3x5

swingerofbirches · 05-20-2015, 08:10 PM

Nice improvisation, Chris! Running is a killer!

My goal is indefinite, honestly. I was planning on 4-6 weeks (like a typical training cycle for me), so I guess that's my first goal ... get to 30 days and see how I'm doing.

icehog3 · 05-20-2015, 08:34 PM

Plumage, sweet!

Nice workouts, Chris and Charlie. Son, hope that tweak feels better manana.

Arms today, heavy on barbell curls and preachers, heavy on skullcrushers and medium on rope pushdowns. Didn't wanna get outta bed after my game last night and staying up 'til 2 watching the Hawks, but glad I did.

Another (late) game tonight, but ni gym tomorrow.

Adriftpanda · 05-20-2015, 08:57 PM

Ran on the treadmill and did 40 minutes of the stair master followed by leg abductor machine. Followed by 10 minutes of burpees and kipping.

icehog3 · 05-20-2015, 09:23 PM

Quote:

Originally Posted by Adriftpanda

Followed by 10 minutes of burpees and kipping.

Might wanna lighten up on the Mexican food, Huy.

Adriftpanda · 05-20-2015, 09:50 PM

Just kidding. I would never step on those thing.

Hump day, leg day.

Front squats 5x5
Bulgarian split squats 4x8-10
Seated leg curls 5x12
Seated leg press (single leg) 5x12 w/drop sets

swingerofbirches · 05-21-2015, 10:06 AM

Running on 4hrs of sleep ... so 3 scoops of C4 (fruit punch)and off we go!!! lol

Back squats (close stance) / arms / cardio

icehog3 · 05-21-2015, 11:57 AM

I'm on super short sleep myself, Charlie...glad today was a scheduled day off.

05-18-2015, 08:55 PM	#1441
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 Nice sets guys! I'm intrigued Charlie, it's a pretty neat setup you got going. I wish I could get into the gym everyday but it's not in the cards lately. I've never considered a belt for squats, core strength hasn't degraded my form. deads maybe but I'm not moving as much iron as some of you guys. Squats 5x5 heaviest I've gone since my crash a few weeks back. Chins 3x5 assisted Dips 3x5 unassisted Rower 30min, about 7k

05-18-2015, 11:24 PM	#1442
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Thx Huy ... I actually decided on this concept after stumbling upon a bodybuilding.com YouTube video by Cory Gregory called "Squat Every Day". Tom - I understand your confusion, that was a typo ... I repped 345 for 5reps and my current PR is 365, which was achieved at the end of a heavy squat workout several weeks back. I've never actually gone in and gone for a PR, on squats or any other leg exercise.

05-19-2015, 12:22 AM	#1443
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 Usually I don't plan on it either and most of my friends that are into power lifting are the same way. I've seen that, by Cory Gregory and read the article. Good luck with the program! It will be tough that's for sure. My knees and hips definitely needed some rest after my PL program ended. 18+ weeks of heavy legs twice a week was no joke. Whether squattng every day or twice a week, it takes a ton of discipline and dedication. It was fun while I was doing it and I learned so much but I don't think I will put my body through that again. Just make sure you are constantly rolling and eating enough. __________________ Who eats plantains when they can eat placenta.

05-19-2015, 12:26 PM	#1444
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Front, close-stance squats at light weight (5x10) / back / cardio Managed to squat and deadlift just fine despite tweeting my lower back a bit while doing yard work last night. Heating pad on there now as I do this afternoons work. That's Day9 of Squat Every Day

05-19-2015, 02:25 PM	#1445
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 roll, Charlie. Shoulders today, did traps with back yesterday so all I had to do was press. Kept the reps high today. Standing military press 115, 135, 155, 175, 185, 195 Seated military press 145, 165, 185, 195, 165, 145 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-19-2015, 03:18 PM	#1446
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 How did it feel Tom? That's almost full working weight for your shoulders right? Nice squats Charlie, making went want to expand beyond back squats haha

05-19-2015, 03:28 PM	#1447
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 It's a little low, Chris, but maybe that's age more than disability. Hurt while I was doing them, but not as bad as it has, and feels pretty good now 4 hours later. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-19-2015, 03:51 PM	#1448
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Good work, Tom! Chris - I'd not done front squats or pause squats before starting this but I'm actually enjoying both. They're challenging but I'm still enjoying them. I'd rotated wide and narrow stance in my back squats (preferring power lifting style) but putting pauses in the back squats sometimes has added some variety to those as well. Fun stuff!!!

05-19-2015, 10:08 PM	#1449
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 Breast day. Incline press 4x3-5 w/drop Flat DB 4x6 Incline DB 5x6-8 Seated cable flies 5x8 Dips 3x10 __________________ Who eats plantains when they can eat placenta.

05-20-2015, 05:38 PM	#1450
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Front squats (moderate weight/moderate reps/wide stance) / shoulders (KILLER shoulder workout) & light cardio. Best shoulder workout I've had in a long time. Lots of supersetting and even a triple set

05-20-2015, 07:26 PM	#1451
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 II Tweaked my neck doing overhead pressing today. Bar got too far away from me on a warmup set. Worked through it but now I'm paying for it. __________________ "If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda

05-20-2015, 07:38 PM	#1452
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II That sucks, Christos. Speedy recovery man!

05-20-2015, 08:01 PM	#1453
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 Hope you bounce back quick Christos, that's tough. Nice workout Charlie, how long you going to rock the squats? Glad your almost back Tom, and your not old your just getting plumage. Couldn't get to the gym tonight so went for a run and did some stuff with the missus Dumbbells (as many as I could hold at one time) BW Squats 4x30 Concentration Curls 4x20 DB Flies 3x12 Bench Dips 3x5

05-20-2015, 08:10 PM	#1454
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Nice improvisation, Chris! Running is a killer! My goal is indefinite, honestly. I was planning on 4-6 weeks (like a typical training cycle for me), so I guess that's my first goal ... get to 30 days and see how I'm doing.

05-20-2015, 08:34 PM	#1455
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 Plumage, sweet! Nice workouts, Chris and Charlie. Son, hope that tweak feels better manana. Arms today, heavy on barbell curls and preachers, heavy on skullcrushers and medium on rope pushdowns. Didn't wanna get outta bed after my game last night and staying up 'til 2 watching the Hawks, but glad I did. Another (late) game tonight, but ni gym tomorrow. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-20-2015, 08:57 PM	#1456
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 Ran on the treadmill and did 40 minutes of the stair master followed by leg abductor machine. Followed by 10 minutes of burpees and kipping. __________________ Who eats plantains when they can eat placenta.

05-20-2015, 09:50 PM	#1458
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 Just kidding. I would never step on those thing. Hump day, leg day. Front squats 5x5 Bulgarian split squats 4x8-10 Seated leg curls 5x12 Seated leg press (single leg) 5x12 w/drop sets __________________ Who eats plantains when they can eat placenta.

05-21-2015, 10:06 AM	#1459
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Running on 4hrs of sleep ... so 3 scoops of C4 (fruit punch)and off we go!!! lol Back squats (close stance) / arms / cardio

05-21-2015, 11:57 AM	#1460
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 I'm on super short sleep myself, Charlie...glad today was a scheduled day off. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!