Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 86

area51 · 06-19-2015, 05:22 PM

Rep day:

Bench- 225 3x10
Incline - 185 3 x 10
Cable Crossovers - 100 3x10

Shoulder press - 155 3x8
Pull downs - I forget 3x10
Shrugs - 100 3xFailure

Abs

Adriftpanda · 06-19-2015, 08:17 PM

Quickish leg day along with some obliques.

Leg press machine 5x25 @ ? Moderate weight, I didn't look
Front skwaats 5x5 @ 225
Stiff leg deads 5x8 @185
Seated baby cow raises 5x20

Obliques

swingerofbirches · 06-20-2015, 10:23 AM

Nice lifts, fellas.

Squats (front/narrow/pause)
45x3 (warmup)
95x3
135x3
185x3
225x1

Good Mornings
3x10 @ 135

Forearm Curs
1x50 @ 45
1x20 @ 45
1x15 @ 45

Cardio
30min of treadmill @ 3.5mph & 15incline ... burn dat fat! lol

Hope everyone has a good weekend.

area51 · 06-20-2015, 02:46 PM

Squats: 285 3x5
295 1x5

Leg Press: 640 3x8

Bi Curls: 60's 1x8
50's 3x10

Close grip barbell curls: 80 3x8

Reverse BB Curls: 40 3x8

Calve raises: 225 3 x10

Abs

icehog3 · 06-20-2015, 03:12 PM

Good lifts, Everyone, tearin' it up!

Internationa Chest Day here.

Bench 225, 255, 285, 296, 305
Incline 195, 215, 235, 265, 195
Vertical Bench 250, 275, 300, 325, 275
Decline 275, 295, 315, 365, 275
Flyes 250, 265

swingerofbirches · 06-21-2015, 10:26 AM

Good stuff, Ken & Tom!

Squats (front/close/pause)
45x3 (warmup)
95x3
135x3
185x3
225x2
245x1 ... which is a new front squat PR for me

30min on treadmill @ 3mph/15 incline

icehog3 · 06-21-2015, 02:23 PM

Congrats on the PR, Charlie!

Back day today, repped out on pulldowns to prefatigue, not much gas in the tank today.

Pulldowns 8 sets @ 200
Cable rows 240, 240, 260, 275, 290, 240
Barbell rows 205, 235, 265, 295
Pullups 2 sets to failure

Adriftpanda · 06-21-2015, 11:17 PM

International Breast Day.

Incline press - 4x5 @ 195
Incline DB press - 4x8-10 @ 80
Chest press machine - 4x10 (I grabbed the neautral grip bar and placed it between the handles, worked as a decline press)
Seated cable flies - 5x10 (in between sets I would squeeze my chest for 10 secs)
Decline DB flies - 3x15 @ 40 (went really light but took it for a nice slow ride on every rep)

Super set some arms

Rope extensions - ez bar curls 4x15
Seated hammer curls - overhead DB extensions 4x12

Dips x2 to failure, around 20-25

swingerofbirches · 06-22-2015, 05:51 PM

Good work, Huy!

Squats (front/wide/pause)
45x3 warmup
95x3
135x3
185x3

Dumbell Flat Bench / Incline Bench / Flys / Dips / Close Grip Bench

Cardio with the wife.

Adriftpanda · 06-22-2015, 07:58 PM

Copied ya, was going to do back but decided on drumsticks today.

Squats - a little more narrow than usual. 10x8 @ 225 (3 second pause for the first 4, normal rep speed for the other 4)

Lying leg curls - 6x12-15 @80

Single leg press - 5x10-12 @165

Stiff leg deads - 4x20 @ 135

area51 · 06-22-2015, 08:45 PM

Chest and Tris

Flat Bench: 280 3x5 (New PR)
225 1x10

Fly Machine: 250 3x10

Incline Bench: 185 3x10

Cable Push down: 150 3x10
Rope Cable pull down: 130 3x10
Close grip bench: 175 3x8

Abs

icehog3 · 06-22-2015, 10:57 PM

Nice job, Charlie, Huy and Ken!

Half-assed shoulder day today. Got up late, got shorted on time, and has little motivation (or gas after late hockey last night). Will try to have a better day manana.

swingerofbirches · 06-23-2015, 11:38 AM

Squats (front/close)
45x3 warmup
95x3
135x3
185x3
225x2
245x1

Deadlifts
135x10 warmup
225x5
285x5
315x3
325x1

Single Arm Dumbell Rows SS w/ Dumbell Hammer Curls
Set 1 - 80x10 / 35x10
Set 2 - 90x8 / 35x10
Set 3 - 100x7 / 35x10

Barbell Wide Standing Rows SS w/ Barbell Shrugs
135x10 / 135x10 warmup
Set 1 - 225x10 / 225x10 (pause)
Set 2 - 245x6 / 245x10 (pause)
Set 3 - 285x1 / 285x5

Got two sets into lat Pulldowns @ 140 before I started feeling a bit tweeky so I backed off em.

15min on treadmill at 3mph / 15 incline.

HIIT class tonight, if I can drag myself there lol

icehog3 · 06-23-2015, 02:09 PM

Awesome workout, Charlie!

I am almost embarrassed to say I did bis and tris today!

Skipped legs as I have 3 games in the next 3 nights.

area51 · 06-23-2015, 03:53 PM

Skip legs. Blasphemy.

icehog3 · 06-23-2015, 05:24 PM

Quote:

Originally Posted by area51

Skip legs. Blasphemy.

Try playing competitive hockey 4 nights outta 5 and then talk to me, Ken.

Adriftpanda · 06-23-2015, 07:12 PM

Skip legs? Good move! Lol I can't because I want turkey thighs, not chicken wings.

Had an awesome back day, weights felt so nice and easy today, maybe because I went light lol.

Warmed up with pulls ups 4x12-20, wide grip/med grip

Pull down machine, using neutral grip 5x10
Rear delt machine 6x12-15
Bent over bb row 4x8-10 @185 only time I looked at what weight I was doing
V grip lat pull down 5x8
Seated row machine (single arm) 4x10-12 using a good 2-3 sec pause
Pull ups 3x8-10 my back was on fiiiiia

swingerofbirches · 06-23-2015, 07:54 PM

Don't blame you, Tom. Playing hockey is enough of a leg workout.

Nice lift, Huy! Sometimes you need a lift like that to feel good and get a pump while still giving yourself a bit of a break.

area51 · 06-24-2015, 06:52 AM

Quote:

Originally Posted by icehog3

Try playing competitive hockey 4 nights outta 5 and then talk to me, Ken.

Touche, I'll see myself out haha.

Speaking of legs I ran today. No matter how much I do it, it never becomes fun where I actually want to do it. I guess it's a necessary evil however.

icehog3 · 06-24-2015, 10:42 AM

Off day today, have another game tonight. Still up in the air whether I will take a second day tomrorow, playing it by "feel".

Keep swellin', Men!

06-19-2015, 05:22 PM	#1701
area51 Blowing Smoke Rings Join Date: Sep 2010 First Name: Ken Location: Tejas Posts: 1,259 Trading: (3)	Re: Pumping Iron with Zemekone and Icehog3 II Rep day: Bench- 225 3x10 Incline - 185 3 x 10 Cable Crossovers - 100 3x10 Shoulder press - 155 3x8 Pull downs - I forget 3x10 Shrugs - 100 3xFailure Abs __________________

06-19-2015, 08:17 PM	#1702
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 Quickish leg day along with some obliques. Leg press machine 5x25 @ ? Moderate weight, I didn't look Front skwaats 5x5 @ 225 Stiff leg deads 5x8 @185 Seated baby cow raises 5x20 Obliques __________________ Who eats plantains when they can eat placenta.

06-20-2015, 10:23 AM	#1703
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 lifts, fellas. Squats (front/narrow/pause) 45x3 (warmup) 95x3 135x3 185x3 225x1 Good Mornings 3x10 @ 135 Forearm Curs 1x50 @ 45 1x20 @ 45 1x15 @ 45 Cardio 30min of treadmill @ 3.5mph & 15incline ... burn dat fat! lol Hope everyone has a good weekend.

06-20-2015, 02:46 PM	#1704
area51 Blowing Smoke Rings Join Date: Sep 2010 First Name: Ken Location: Tejas Posts: 1,259 Trading: (3)	Re: Pumping Iron with Zemekone and Icehog3 II Squats: 285 3x5 295 1x5 Leg Press: 640 3x8 Bi Curls: 60's 1x8 50's 3x10 Close grip barbell curls: 80 3x8 Reverse BB Curls: 40 3x8 Calve raises: 225 3 x10 Abs __________________

06-20-2015, 03:12 PM	#1705
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,257 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good lifts, Everyone, tearin' it up! Internationa Chest Day here. Bench 225, 255, 285, 296, 305 Incline 195, 215, 235, 265, 195 Vertical Bench 250, 275, 300, 325, 275 Decline 275, 295, 315, 365, 275 Flyes 250, 265 __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-21-2015, 10:26 AM	#1706
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 stuff, Ken & Tom! Squats (front/close/pause) 45x3 (warmup) 95x3 135x3 185x3 225x2 245x1 ... which is a new front squat PR for me 30min on treadmill @ 3mph/15 incline

06-21-2015, 02:23 PM	#1707
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,257 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Congrats on the PR, Charlie! Back day today, repped out on pulldowns to prefatigue, not much gas in the tank today. Pulldowns 8 sets @ 200 Cable rows 240, 240, 260, 275, 290, 240 Barbell rows 205, 235, 265, 295 Pullups 2 sets to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-21-2015, 11:17 PM	#1708
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 International Breast Day. Incline press - 4x5 @ 195 Incline DB press - 4x8-10 @ 80 Chest press machine - 4x10 (I grabbed the neautral grip bar and placed it between the handles, worked as a decline press) Seated cable flies - 5x10 (in between sets I would squeeze my chest for 10 secs) Decline DB flies - 3x15 @ 40 (went really light but took it for a nice slow ride on every rep) Super set some arms Rope extensions - ez bar curls 4x15 Seated hammer curls - overhead DB extensions 4x12 Dips x2 to failure, around 20-25 __________________ Who eats plantains when they can eat placenta.

06-22-2015, 05:51 PM	#1709
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, Huy! Squats (front/wide/pause) 45x3 warmup 95x3 135x3 185x3 Dumbell Flat Bench / Incline Bench / Flys / Dips / Close Grip Bench Cardio with the wife.

06-22-2015, 07:58 PM	#1710
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 Copied ya, was going to do back but decided on drumsticks today. Squats - a little more narrow than usual. 10x8 @ 225 (3 second pause for the first 4, normal rep speed for the other 4) Lying leg curls - 6x12-15 @80 Single leg press - 5x10-12 @165 Stiff leg deads - 4x20 @ 135 __________________ Who eats plantains when they can eat placenta.

06-22-2015, 08:45 PM	#1711
area51 Blowing Smoke Rings Join Date: Sep 2010 First Name: Ken Location: Tejas Posts: 1,259 Trading: (3)	Re: Pumping Iron with Zemekone and Icehog3 II Chest and Tris Flat Bench: 280 3x5 (New PR) 225 1x10 Fly Machine: 250 3x10 Incline Bench: 185 3x10 Cable Push down: 150 3x10 Rope Cable pull down: 130 3x10 Close grip bench: 175 3x8 Abs __________________

06-22-2015, 10:57 PM	#1712
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,257 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Nice job, Charlie, Huy and Ken! Half-assed shoulder day today. Got up late, got shorted on time, and has little motivation (or gas after late hockey last night). Will try to have a better day manana. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-23-2015, 11:38 AM	#1713
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 Squats (front/close) 45x3 warmup 95x3 135x3 185x3 225x2 245x1 Deadlifts 135x10 warmup 225x5 285x5 315x3 325x1 Single Arm Dumbell Rows SS w/ Dumbell Hammer Curls Set 1 - 80x10 / 35x10 Set 2 - 90x8 / 35x10 Set 3 - 100x7 / 35x10 Barbell Wide Standing Rows SS w/ Barbell Shrugs 135x10 / 135x10 warmup Set 1 - 225x10 / 225x10 (pause) Set 2 - 245x6 / 245x10 (pause) Set 3 - 285x1 / 285x5 Got two sets into lat Pulldowns @ 140 before I started feeling a bit tweeky so I backed off em. 15min on treadmill at 3mph / 15 incline. HIIT class tonight, if I can drag myself there lol

06-23-2015, 02:09 PM	#1714
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,257 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Awesome workout, Charlie! I am almost embarrassed to say I did bis and tris today! Skipped legs as I have 3 games in the next 3 nights. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

06-23-2015, 03:53 PM	#1715
area51 Blowing Smoke Rings Join Date: Sep 2010 First Name: Ken Location: Tejas Posts: 1,259 Trading: (3)	Re: Pumping Iron with Zemekone and Icehog3 II Skip legs. Blasphemy. __________________

06-23-2015, 07:12 PM	#1717
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 Skip legs? Good move! Lol I can't because I want turkey thighs, not chicken wings. Had an awesome back day, weights felt so nice and easy today, maybe because I went light lol. Warmed up with pulls ups 4x12-20, wide grip/med grip Pull down machine, using neutral grip 5x10 Rear delt machine 6x12-15 Bent over bb row 4x8-10 @185 only time I looked at what weight I was doing V grip lat pull down 5x8 Seated row machine (single arm) 4x10-12 using a good 2-3 sec pause Pull ups 3x8-10 my back was on fiiiiia __________________ Who eats plantains when they can eat placenta.

06-23-2015, 07:54 PM	#1718
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 Don't blame you, Tom. Playing hockey is enough of a leg workout. Nice lift, Huy! Sometimes you need a lift like that to feel good and get a pump while still giving yourself a bit of a break.

06-24-2015, 10:42 AM	#1720
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,257 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Off day today, have another game tonight. Still up in the air whether I will take a second day tomrorow, playing it by "feel". Keep swellin', Men! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!