Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 89

Adriftpanda · 06-30-2015, 09:58 PM

I made the mistake of making all my lifts heavy pulls prior to dead lifting, didn't have the energy left once I got to deads.

Bent over DB row (both arms at a time) 5x8 @90-100
Seated row using neautral grip 5x8-10 @190
T bar row using v grip handles 4x8 @225
Close grip high lat pull down machine 4x10 2-3 second pause reps
Deadlift 2x5 @225 to warm up 2x3 @275 3x3 @315 and 3x1 @365 I probably could have pulled more but I was rushing since people were waiting

Reverse grip curl using ez bar 7x15-8 (15 sec rest)
DB curls 8x8

swingerofbirches · 07-01-2015, 08:34 AM

365 is a great DL, Huy!
Despite being gassed, how'd you like the Olympic setup & bumper plates?

Adriftpanda · 07-01-2015, 09:57 AM

I actually didn't get to use it yesterday, too many hippies over there so I had to go use the hex plates.

But I do enjoy using the bumper plates for the most part. I do not slam my weight or at least do it to a minimal and with the bumper plates, I don't feel as douchy if I slam it a little.

Shoulder boulder today.

swingerofbirches · 07-01-2015, 11:30 AM

Hopefully you get a crack at using it soon, Huy. Stupid hippies! lol
Our squat & power racks are usually full of people trying to commit suicide via improper Olympic lifts. lol

Squats (back/close)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x3
Set 3 - 405x2
Set 4 - 405x1
Set 5 - 135x5 (box squats)
Set 6 - 225x4 (box squats) - failed on 5th attempt ... first time ever doing box squats and it was fun/different.

Shoulders as the supplementary lift today. Arnold Press / Heavy Side Partial Raises SS w/ Front Plate Raises / Barbell Shrugs SS w/ Plate Shrugs / OHP

Got a 30min walk in with the wife this morning. Doubt I'll have time for hard cardio tonight; no rest for the wicked

icehog3 · 07-01-2015, 11:41 AM

Nice day, Charlie!

Had insomnia and some foot cramping after hockey last night, skipped the gym today. Doesn''t happen often but goin to the gym would have been non productive today. Hate taking unbscheduled days off, especially with vacation in a week, but sometimes discretion is the better part of valor.

swingerofbirches · 07-01-2015, 01:48 PM

Better to listen to your body and take a day off then to force yourself into lifting when you shouldn't and injure yourself. Hope your rest day rejuvenates you, Tom.

Adriftpanda · 07-01-2015, 01:55 PM

Cramps? You need me to bring you midol next weekend? Xoxo

icehog3 · 07-01-2015, 02:28 PM

Quote:

Originally Posted by swingerofbirches

Better to listen to your body and take a day off then to force yourself into lifting when you shouldn't and injure yourself. Hope your rest day rejuvenates you, Tom.

Thanks, Charlie...another game tonight after work, hoping to recover a little better tonight.

Quote:

Originally Posted by Adriftpanda

Cramps? You need me to bring you midol next weekend? Xoxo

Foot cramps, Hammerhead.

Adriftpanda · 07-01-2015, 05:23 PM

Haha hammerhead! You funny

Adriftpanda · 07-01-2015, 11:03 PM

Had a really nice intense shoulder day with my friend. Haven't trained hit shoulders like that in a long time.

Standing Bb press 4x6 w/drop set
Seated shoulder presses -- Arnold presses 4x30-20
Standing cable side raises 4x10
Side delt raise Kb 4x8 -- battle ropes 4x30 seconds
DB side raise 3x10

swingerofbirches · 07-02-2015, 02:20 PM

Good stuff, Huy! Build them boulders!

Squats (front/close/pause)
Warmup - 45x5
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245x1 ... got it good after full 3sec pause ... happy with that!

Supplementary lift was arms today. Bis and Tris y'all!

GreekGodX · 07-02-2015, 03:49 PM

Yesterday's workout was

Clean and Press 185 3x5
Yates bent over row 275 3x5
Drag curls 75 2x6
Abs

I'm chomping at the bit to do more volume

icehog3 · 07-02-2015, 06:31 PM

Yates row, is that a reverse (underhand) grip, Son?

Adriftpanda · 07-03-2015, 05:16 AM

^ you're upright from what I remember compared to your standard bb row but yeah reverse grip as well. Well if it's Dorian, than you just so 1 rep too right? Lol

Such a crappy day. Just was not focused, wasn't there mentally. Planned on doing legs but just nothing. So I did some arms again

Front squats 6x8-10
Seated leg extensions 5x12-15

Standing DB curls 4x6 heavy
Single arm tricep push downs 4x10
Spider curls using DB 4x8-10
Cable rope extensions 4x10

Finished off with some abs

GreekGodX · 07-03-2015, 06:58 AM

Quote:

Originally Posted by icehog3

Yates row, is that a reverse (underhand) grip, Son?

Reverse grip and more upright. I do it at 45 degrees. Dorian Yates was more at 20 degrees.

GreekGodX · 07-03-2015, 11:26 AM

95 swings + 20 more= 115 KB Swings with 32 kg. I would have gotten more in but my grip was fried. CNS needs some help.
Snatches
Abs

swingerofbirches · 07-03-2015, 03:43 PM

Good stuff, Christos.

Squats (back/wide)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x5
Set 4 - 365x3

Hot tub ... I woke up with a savagely stiff neck so this is rly all I could manage today :/

icehog3 · 07-03-2015, 05:54 PM

Good job Son, Charlie....Huy, I had a crappy day too. Stiff neck like Charlie, no motivation, couldn't wait to get out of there and eat. Tomorrow will be better, I insist.

Bench 235, 255, 275, 295, 315, 225
Decline 315 x 4 sets
Incline 205 x 4 sets
Dips 2 sets to failure

swingerofbirches · 07-04-2015, 01:21 PM

Day55 and I got a new front squat / close stance / 3sec pause PR of 355 today

Neck is doll stiff but not as bad as ytrdy so I did manage some supplementary arm lofting today and worked calves as well.

Happy 4th everybody!!!

swingerofbirches · 07-04-2015, 05:14 PM

Whoa ... 255 lol

06-30-2015, 09:58 PM	#1761
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 I made the mistake of making all my lifts heavy pulls prior to dead lifting, didn't have the energy left once I got to deads. Bent over DB row (both arms at a time) 5x8 @90-100 Seated row using neautral grip 5x8-10 @190 T bar row using v grip handles 4x8 @225 Close grip high lat pull down machine 4x10 2-3 second pause reps Deadlift 2x5 @225 to warm up 2x3 @275 3x3 @315 and 3x1 @365 I probably could have pulled more but I was rushing since people were waiting Reverse grip curl using ez bar 7x15-8 (15 sec rest) DB curls 8x8 __________________ Who eats plantains when they can eat placenta.

07-01-2015, 08:34 AM	#1762
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 365 is a great DL, Huy! Despite being gassed, how'd you like the Olympic setup & bumper plates?

07-01-2015, 09:57 AM	#1763
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 I actually didn't get to use it yesterday, too many hippies over there so I had to go use the hex plates. But I do enjoy using the bumper plates for the most part. I do not slam my weight or at least do it to a minimal and with the bumper plates, I don't feel as douchy if I slam it a little. Shoulder boulder today. __________________ Who eats plantains when they can eat placenta.

07-01-2015, 11:30 AM	#1764
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 Hopefully you get a crack at using it soon, Huy. Stupid hippies! lol Our squat & power racks are usually full of people trying to commit suicide via improper Olympic lifts. lol Squats (back/close) Warmup - 135x5 Set 1 - 225x5 Set 2 - 315x3 Set 3 - 405x2 Set 4 - 405x1 Set 5 - 135x5 (box squats) Set 6 - 225x4 (box squats) - failed on 5th attempt ... first time ever doing box squats and it was fun/different. Shoulders as the supplementary lift today. Arnold Press / Heavy Side Partial Raises SS w/ Front Plate Raises / Barbell Shrugs SS w/ Plate Shrugs / OHP Got a 30min walk in with the wife this morning. Doubt I'll have time for hard cardio tonight; no rest for the wicked

07-01-2015, 11:41 AM	#1765
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Nice day, Charlie! Had insomnia and some foot cramping after hockey last night, skipped the gym today. Doesn''t happen often but goin to the gym would have been non productive today. Hate taking unbscheduled days off, especially with vacation in a week, but sometimes discretion is the better part of valor. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-01-2015, 01:48 PM	#1766
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 Better to listen to your body and take a day off then to force yourself into lifting when you shouldn't and injure yourself. Hope your rest day rejuvenates you, Tom.

07-01-2015, 01:55 PM	#1767
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 Cramps? You need me to bring you midol next weekend? Xoxo __________________ Who eats plantains when they can eat placenta.

07-01-2015, 05:23 PM	#1769
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 Haha hammerhead! You funny __________________ Who eats plantains when they can eat placenta.

07-01-2015, 11:03 PM	#1770
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 really nice intense shoulder day with my friend. Haven't trained hit shoulders like that in a long time. Standing Bb press 4x6 w/drop set Seated shoulder presses -- Arnold presses 4x30-20 Standing cable side raises 4x10 Side delt raise Kb 4x8 -- battle ropes 4x30 seconds DB side raise 3x10 __________________ Who eats plantains when they can eat placenta.

07-02-2015, 02:20 PM	#1771
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, Huy! Build them boulders! Squats (front/close/pause) Warmup - 45x5 Set 1 - 95x3 Set 2 - 135x3 Set 3 - 185x3 Set 4 - 225x3 Set 5 - 245x1 ... got it good after full 3sec pause ... happy with that! Supplementary lift was arms today. Bis and Tris y'all!

07-02-2015, 03:49 PM	#1772
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 Yesterday's workout was Clean and Press 185 3x5 Yates bent over row 275 3x5 Drag curls 75 2x6 Abs I'm chomping at the bit to do more volume __________________ "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

07-02-2015, 06:31 PM	#1773
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Yates row, is that a reverse (underhand) grip, Son? __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-03-2015, 05:16 AM	#1774
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 ^ you're upright from what I remember compared to your standard bb row but yeah reverse grip as well. Well if it's Dorian, than you just so 1 rep too right? Lol Such a crappy day. Just was not focused, wasn't there mentally. Planned on doing legs but just nothing. So I did some arms again Front squats 6x8-10 Seated leg extensions 5x12-15 Standing DB curls 4x6 heavy Single arm tricep push downs 4x10 Spider curls using DB 4x8-10 Cable rope extensions 4x10 Finished off with some abs __________________ Who eats plantains when they can eat placenta.

07-03-2015, 11:26 AM	#1776
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 95 swings + 20 more= 115 KB Swings with 32 kg. I would have gotten more in but my grip was fried. CNS needs some help. Snatches Abs __________________ "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

07-03-2015, 03:43 PM	#1777
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, Christos. Squats (back/wide) Warmup - 135x5 Set 1 - 225x5 Set 2 - 315x5 Set 3 - 365x5 Set 4 - 365x3 Hot tub ... I woke up with a savagely stiff neck so this is rly all I could manage today :/

07-03-2015, 05:54 PM	#1778
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,295 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good job Son, Charlie....Huy, I had a crappy day too. Stiff neck like Charlie, no motivation, couldn't wait to get out of there and eat. Tomorrow will be better, I insist. Bench 235, 255, 275, 295, 315, 225 Decline 315 x 4 sets Incline 205 x 4 sets Dips 2 sets to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-04-2015, 01:21 PM	#1779
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 Day55 and I got a new front squat / close stance / 3sec pause PR of 355 today Neck is doll stiff but not as bad as ytrdy so I did manage some supplementary arm lofting today and worked calves as well. Happy 4th everybody!!!

07-04-2015, 05:14 PM	#1780
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 Whoa ... 255 lol