Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[Adriftpanda]

First time hitting legs in over 1.5 week. Weight felt so so, didn't want to train too heavy.

Squats - 6x5-4 @285 for sets 1-3, @315 for sets 4-6
Pause squats - 4x6-8 @245
Lying leg curls - 5x12 @90
Kettle bell lunges - 4x10 @80
Single leg extensions 3x15 @ ? Went light

[area51]

Originally Posted by Adriftpanda

First time hitting legs in over 1.5 week. Weight felt so so, didn't want to train too heavy.

Squats - 6x5-4 @285 for sets 1-3, @315 for sets 4-6
Pause squats - 4x6-8 @245
Lying leg curls - 5x12 @90
Kettle bell lunges - 4x10 @80
Single leg extensions 3x15 @ ? Went light

Nice numbers on squats my friend.

[swingerofbirches]

Great lifts Ken & Huy!

Squats (front/narrow)
Warmup - 45x10
Set 1 - 95x5 (slow & pause)
Set 2 - 135x5 (slow & pause)
Set 3 - 135x5 (slow & pause)
Set 4 - 185x5 (slow & pause)
Set 5 - 185x5 (slow & pause)

Shoulder Press (machine):
Warmup - 90x10
Set 1 - 180x5
Set 2 - 230x5
Set 3 - 230x3
Set 4 - 180x8

Arnold Press (45lb dumbells) SS w/ Front Plate Raise (45lb plate) - 3x10 (last set was 8ea)

Dumbell Shrugs (90lb dumbells) SS w/ Dumbell Side Extensions (10lb dumbells) - 3x10

Cable Upright Rows (100) SS w/ Rope-to-Nose Pulls (100) - 3x10

5 sessions of Battle Ropes for as long as I could go; 15sec rest between sessions.

15min of sauna

Cardio tonight with the wife.

[Sancho]

Nice Huy!

Keep forgetting to update here, sa la vie.

ISO lat pulls SS with ISO push press 4x6
DB Flat Bench SS with DB rows 4x10
Finished with some concentration curls 3 sets to failure

[swingerofbirches]

Good work, Chris!

[area51]

Effing deadlifts today.

[swingerofbirches]

Originally Posted by area51

Effing deadlifts today.

Get it, Ken!
Do you do Good Mornings?

[area51]

Originally Posted by swingerofbirches

Get it, Ken!
Do you do Good Mornings?

I don't, I probably should but because of a previous back injury I'm scared to.

As for today

Deads: 345 3x5
Cable Row: 165 3 x 8
Pull Ups: 3xFail

Preacher Curl: 100 3x8
Rope Curl: 120 3x8
Close Grip Curl Barbell curl: 80 3x8

Abs

I'm stoked to continuously improve on my deads.

[Adriftpanda]

hump day

Bent over rows using hack machine (they have nice handles) 5x8 @225
T bar row 5x6-10 @ 225-175
V grip pull down 4x8 @160
Reverse grip lat pull down 4x8-10 @160
Single arm lat pull down 3x12-15 @70

Tricep extension cables 3x15-20
DB curls - overhead extension 4x12
Reverse grip curls - push downs 4x12

[icehog3]

Nice day everyone!

Shoulders and traps today, went relatively heavy on military presses and shrugs, cut it short with some forearm cramping on the shrugs. Legs and Bis tomorrow.

[GreekGodX]

Got a new gym. A bit of a downgrade but NY charges over $120 per month for the gym I was paying $60/month for in MI.

[swingerofbirches]

Good lifts Huy, Ken & Tom!

Wow, Christos, $120/mo, don't blame you for finding a new gym. Good luck there!

Squats, Good Mornings & Arms today followed by a small bit of cardio (I was gassed).

Maybe I'll get a walk in tonight with the wife.

[swingerofbirches]

Maintenance question ... what does everyone think is acceptable volume for maintenance? If my focus is on dropping fat without losing muscle I know my diet needs to be right but what I'm finding is that I'm so gassed from my lifts that I don't have the energy to do the amount o cardio I need to burn fat the way I'd like.

So is anyone here in maintenance? If so, what kind of weight and volume do you typically do?

Thx!

[icehog3]

Hope the new gym works out well, Son!

Can't help with the maintenance question, Charlie, sorry.

Leg presses, leg curls, cambered bat curls, barbell curls and preacher curls today. Hockey tonight, legs should hopefully not be sore yet. Off tomorrow.

[Adriftpanda]

From my own experience. Whatever you are currently doing for training is going to be your maintainance, if that makes any sense. There's no optimal rep range. If you're training heavy, you're going to have to continue to train that way in order to keep that same strength. For example, my PL program. I took a month off from training that style and my strength is not nearly as strong as before. Again, this is my own experience and opinion.

From the post I've seen from Tom, I don't think he's trying to become Ed Coan. He's simply training to maintain his build, strength etc. I could be wrong but just what I see from all his logs.

As far as cardio, I hate cardio. Performing HIIT has been shown much more effective for fat loss than steady pace cardio. Again, all this is my own experience and opinion.

[Adriftpanda]

Shoulders, abs and Jurassic World tonight

Klokov presses 4x5 @ 160
Arnold presses 4x10 @ 60
DB side delt raise 4x10 @25
Reverse fly machine - side delt raise machine 4x12-15@ ? It was fairly light
Plate front raises 5x10 @ 45 plate
Smith machine upright row 4x8-12 @ 135

Ab stuff...

Jurassic World was badass.

[swingerofbirches]

Nice lifts, Tom & Huy! I'd never heard of Klokov Presses before ... they look intense. The wife and I also saw Jurassic World last night. Fun movie!

Today was Squats, Calves & light chest/back. Cardio tonight.

[icehog3]

You have it pretty spot on, Huy. At my age, it's more about keeping as much of the strength and muscle as I can, the days of huge gains are probably behind me. Strength has definitely declined some in the past few years, but I'm still stronger than most of the 20-30 year olds in the gym, so I am OK with it.

[GreekGodX]

I've talked maintenance with lots of trainers, PTs, and Docs. The common theme is you need to choose your goal and stick with that. Because even when you are training for 1 area, another are will take a back seat. You will run yourself into a wall if you are trying to gain strength and lose body fat. So the times I've wanted to stay the same I've looked at what's most important to me to keep and I train that. That's my

Worked out at the 'new' gym today. I was pleasantly surprised with all the equipment. Noticed that the benches are all always in use Still doing KB swings. Picked up their heaviest KB which I think was 28kg or 32kg and busted out 90 reps. Did some snatches, Abs, and left. Messed up my pad lock trying to reset the combination so I was in a hurry just in case someone had some sticky hands.

[Sancho]

Squats 5x5. Been a busy week

Looks like everyone is killing it! Keep it up!