Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 9

mk05 · 12-19-2013, 08:03 PM

Quote:

Originally Posted by Adriftpanda

As requested, Marc...

Leg Day:

Squats - 3 warm up sets 8-15, 4x5 working sets
Hack Squats - 5x5 with a drop set
Stiff leg deads - 5x8 working sets, 3 warm up sets @10-15
lying leg curls - 6xfailure (around 5-10) with increasing weight

Finished off with 8, 100 yard sprints

I just destroyed my lunch

Did this except I had to stop the deadlifts due pain returning on the lower right side. Sigh...

Adriftpanda · 12-20-2013, 01:41 AM

Quote:

Originally Posted by Adriftpanda

Had a very good day at the gym with the wife. She didn't complain at all! Chest/shoulders

Incline db 4x5(with drop set on last set)
Seated db lat raises 4x5(drop set)
Pec deck flys 4x5
Front raises using bb 5x5
Weighted dips
Reverse flys on pec deck ---- side lat raises using cable 4x8
Push-ups 3xfailure (40,25,16) lol

Just killed about 14oz of steak!

Am: 3 egg yolks, 5 egg whites w/zucchini. Bowl of oatmeal (2 packets)

Post workout: 40 grams protein

Lunch: 14oz steak, 1 cup red potatoes, arugula salad

Between L/D: Quest bar, some almonds

Dinner: 16 oz chicken, 1 cup brown rice, 5 oz asparagus

I'm actually short about 200 calories for today.

mk05 · 12-20-2013, 05:03 PM

Quote:

Originally Posted by icehog3

Chest today, medium weight.

Incline bench 5 sets 225, 245, 265, 285, 305
Flat bench 4 sets 225, 255, 275, 295
Decline bench 4 sets 225, 275, 325, 225
Pec Deck Flyes 4 sets 205, 235, 265, 295
Dips 4 sets body weight

Immediately before workout:

Mix of Prodigy and Pump Fuel PWO
Creacore creatine

Immeditely after workout:

24 grams ON Whey protein
10 grams ON BCAAs

Lunch:

8 egg whites
1/2 a strip steak
orange slices, grapes, banana
1/2 piece of whole grain toast with PB

Pre dinner meal:

Spicy tuna sushi with brown rice and raw yellow fin on top
1/4 a strip steak
1/2 a chicken breast
handful of trail mix (walnuts, almonds, cranberries, raisins, soy nuts

Omw to do this workout...minus 100lbs

icehog3 · 12-20-2013, 06:09 PM

Hope it went well, Marc.

Back today:

Bent Over Rows 225, 255, 285, 315, 335, 255, 225
T-bar Rows 205, 225, 250, 270, 295, 250, 225
Cable rows 240, 260, 260, 240
Dead hangs 60 sec, 40 sec, 30 sec (grip strength gone, LOL)

PWO:

Creacore creatine
NOXplode / ON Amino Energy mix

Immediately after:

24 grams ON Whey
10 grams ON BCAAs

Lunch:

8 egg whites
1/2 strip steak
Apple, banana, grapes, roange slices
1/2 piece of whole grain toast with PB

Pre-dinnner:

1/2 pound pork chop in pretzel crumb coating
Brown / wild rice medley

Dinner:

6 oz spicy yellow fin tuna
3 oz raw yellow fin tuna
1/4 strip steak
2 handfuls trail mix (raisins, cranberries, walnuts, almonds, soy nuts)

Adriftpanda · 12-20-2013, 11:17 PM

Am: 2 egg yolks, 4 egg whites scramble with spinach
2 packets of oatmeal

Pwo: 2 scoops of Noxipro

Post work out: 40grams of protein, 10grams bcaa

Lunch: 2 cups of basmati rice, 6oz sirloin steak, 6 oz chicken.
Kale salad

Dinner: 1.5 cups of brown rice over chicken chili.

Later tonight, I'll have about 4-6oz of chicken of spinach and maybe a slice of wheat bread.

Did Back today:
3x8 wife grip pull ups to warm up the back
Seated row 4x5 *drop set
Bent over bb row 4x5 (pr for me today 225)
V-grip bent over row 4x5 *drop set (pr for me, 5 plates)
Wide grip lat pull downs 4x5
Face pulls 3x12 (just to get that nice contraction at the end)

Did a couple bicep lifts as well. Incline DB curls 5x5, BB curls 4x6

icehog3 · 12-21-2013, 12:51 AM

Quote:

Originally Posted by Adriftpanda

Did Back today:
3x8 wife grip pull ups to warm up the back

And she didn't mind, Huy?

mk05 · 12-21-2013, 01:30 AM

Hey Tom, my back was bothering me a lot, so I ended up doing:
warm up
3x flat barbell 10,6,4: 135, 185, 205
3x decline barbell 8, 6, 4, 2, 2: 135, 185, 205, 225, 225
4x pec machine flye 10, 8, 8, 8: 160, 180, 200, 200
then stairmasters for 15 minutes for 250 calories.

I took some advil after for the lower back. It really inflames after back/legs exercises (two days ago).

My trainer sent me lies via text re his pwo meal. I almost followed through but glad I didn't.

Adriftpanda · 12-21-2013, 02:51 AM

Quote:

Originally Posted by icehog3

And she didn't mind, Huy?

Hahah I showed her. She actually trained with me today as well. 2 days in a row, record for her.

Hitting legs tomorrow. Yah....

icehog3 · 12-21-2013, 09:49 AM

Hope the back feels better, Marc.

Trash the legs, Huy.

Shoulder day for me...never know how it will go.

Adriftpanda · 12-22-2013, 01:53 AM

Am: 2 egg yolks,3 egg whites with spinach and ground chicken
Cup of steel cut oatmeal

Lunch: 6oz sirloin, 6oz chicken with basmati rice and a kale salad

Dinner: 12oz salmon, half cup of basmati rice and green beans

Post dinner: 5oz chicken with some green beans

Pre-workout: Noxipro
Intra: 10 grams of SAA
Post-workout: 40 grams of protein
Snack: Quest Bar, some nuts

Leg Day:
Leg extensions 6x8
Front squats 5x5 (PR it today, 275)
Stiff leg deads 4x5
Lying leg curls --- donkey calf raises (6x5, 6x12)
Box jumpes --- seated calf raises (5x5, 5x15)

GreekGodX · 12-22-2013, 11:53 AM

Got back on a pwo supplement. Pretty much haven't used one since the ban. Tried 1MR. Felt good nothing extraordinary. Miss original jack3d.

Working on getting my shoulder pressing up. Really think my grip strength is limiting me on everything else. Need to fix that.

mk05 · 12-22-2013, 01:20 PM

currently watching Red Zone while on the stairmaster. Red Zone is a vortex of time...I can't believe I've been on this thing for 40 minutes already.

mk05 · 12-23-2013, 05:17 PM

Quote:

Originally Posted by Adriftpanda

Leg Day:
Leg extensions 6x8
Front squats 5x5 (PR it today, 275)
Stiff leg deads 4x5
Lying leg curls --- donkey calf raises (6x5, 6x12)
Box jumpes --- seated calf raises (5x5, 5x15)

Doing these!

Adriftpanda · 12-23-2013, 05:25 PM

Quote:

Originally Posted by mk05

Doing these!

Have fun!

Adriftpanda · 12-23-2013, 05:33 PM

Chest/shoulders yesterday.

Flat bench BB 4x5 with drop set
Flat bench Flys DB 4x6-8
Isolation decline machine press 5x6-8 drop set to only 25lb plates!! (Killer)
Dips 3xfailure

Seated DB presses 4x6-8
Standing side lat raises 4x6(using BB, give it a try!)
DB shrugs 5x12-15

Am: 2 yolk, 3 whites scramble with spinach and salmon
Post workout:40 grams of protein
Lunch: 1 cups brown rice with kale salad, 6oz chicken, 6oz sirloin steak
Dinner: little cheat meal for me since it was at a dinner party
Spinach lasagna (chicken,pesto and low fat cheese)
Green salad/no dressing
Some nice beers

Will post my workout later tonight with my food intake for the day.

Have a good training day crew!

mk05 · 12-23-2013, 10:02 PM

Lower back started bothering me while I was finishing squats, so I ended up doing the seated leg exercises.

Ate a 1.5lb rib eye. Yum.

Adriftpanda · 12-24-2013, 06:30 PM

Yesterday - Back

Wide grip lat pull downs 4x6-8
Seated isolation lat pull downs 4x5 (drop set)
Bent over flys DB 4x8-10
Seated one arm row 5x5 (drop set)

Standing BB curl 3x5
Seated DB curls 5x5

Am: spinach,salmon scramble. 2 yolk, 3 whites
Oatmeal packet

Post workout: 40 grams protein, 10grams Bcaa

Lunch: 12 oz steak with kale salad and some yams

Dinner: whole grain pasta, using pesto sauce and 8oz chicken

Snack: almonds and raisins

I'll post my intake and todays workout tomorrow. Think after 10 days, I'll have a rest day tomorrow.

Adriftpanda · 12-25-2013, 03:42 AM

I'll just post it now since I'm still up, waiting for Santa.

Leg Day:
Lying leg curls 6x6-8
Stiff leg deads BB 5x6-8
Walking lunges DB 6x5
Seated single leg extensions 4x6-8
Squats 4x5 (drop set)

Finished off with some abs
Hanging leg raises 5x15
Decline crunches (4x15 weighted, 4x8 no weights)

Am: egg white omelette w/chicken,green chiles, & avocado
2 buckwheat hotcakes

Post workout: 40 grams protein, 10grams Bcaa

Lunch: chicken bowl w/brown rice, cabbage & carrots

Snack: quest bar and some nuts

Dinner: Xmas party, so I had a nice fixing of whatever the Hell I wanted! Hahah

Have a wonderful day off tomorrow fit fam!

icehog3 · 12-25-2013, 10:41 AM

Heading in for back....yesterday was chest.

Did 6 sets of flat bench up to 315, 5 sets of inclines to 295, some vertical bench on a plate-loaded machine, finished with flyes and dips.

icehog3 · 12-26-2013, 12:20 AM

Rep day for back:

Bentover Rows 225 for 8 sets, decreasing rest time each set. Got 25 first set, 16 on the last.

T-bar rows 225 for 6 sets, same as above, 19 reps to 14 reps.

Cable rows 220 for 5 sets, same as above, 18 reps to 14 reps.

Finished with pullups and dead hangs. Forearms were busting at the seams.

12-20-2013, 06:09 PM	#164
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 Hope it went well, Marc. Back today: Bent Over Rows 225, 255, 285, 315, 335, 255, 225 T-bar Rows 205, 225, 250, 270, 295, 250, 225 Cable rows 240, 260, 260, 240 Dead hangs 60 sec, 40 sec, 30 sec (grip strength gone, LOL) PWO: Creacore creatine NOXplode / ON Amino Energy mix Immediately after: 24 grams ON Whey 10 grams ON BCAAs Lunch: 8 egg whites 1/2 strip steak Apple, banana, grapes, roange slices 1/2 piece of whole grain toast with PB Pre-dinnner: 1/2 pound pork chop in pretzel crumb coating Brown / wild rice medley Dinner: 6 oz spicy yellow fin tuna 3 oz raw yellow fin tuna 1/4 strip steak 2 handfuls trail mix (raisins, cranberries, walnuts, almonds, soy nuts) __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-20-2013, 11:17 PM	#165
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 Am: 2 egg yolks, 4 egg whites scramble with spinach 2 packets of oatmeal Pwo: 2 scoops of Noxipro Post work out: 40grams of protein, 10grams bcaa Lunch: 2 cups of basmati rice, 6oz sirloin steak, 6 oz chicken. Kale salad Dinner: 1.5 cups of brown rice over chicken chili. Later tonight, I'll have about 4-6oz of chicken of spinach and maybe a slice of wheat bread. Did Back today: 3x8 wife grip pull ups to warm up the back Seated row 4x5 drop set Bent over bb row 4x5 (pr for me today 225) V-grip bent over row 4x5 drop set (pr for me, 5 plates) Wide grip lat pull downs 4x5 Face pulls 3x12 (just to get that nice contraction at the end) Did a couple bicep lifts as well. Incline DB curls 5x5, BB curls 4x6 __________________ Who eats plantains when they can eat placenta.

12-21-2013, 01:30 AM	#167
mk05 Have My Own Room Join Date: Jul 2012 Posts: 1,331 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 II Hey Tom, my back was bothering me a lot, so I ended up doing: warm up 3x flat barbell 10,6,4: 135, 185, 205 3x decline barbell 8, 6, 4, 2, 2: 135, 185, 205, 225, 225 4x pec machine flye 10, 8, 8, 8: 160, 180, 200, 200 then stairmasters for 15 minutes for 250 calories. I took some advil after for the lower back. It really inflames after back/legs exercises (two days ago). My trainer sent me lies via text re his pwo meal. I almost followed through but glad I didn't.

12-21-2013, 09:49 AM	#169
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 Hope the back feels better, Marc. Trash the legs, Huy. Shoulder day for me...never know how it will go. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-22-2013, 01:53 AM	#170
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 Am: 2 egg yolks,3 egg whites with spinach and ground chicken Cup of steel cut oatmeal Lunch: 6oz sirloin, 6oz chicken with basmati rice and a kale salad Dinner: 12oz salmon, half cup of basmati rice and green beans Post dinner: 5oz chicken with some green beans Pre-workout: Noxipro Intra: 10 grams of SAA Post-workout: 40 grams of protein Snack: Quest Bar, some nuts Leg Day: Leg extensions 6x8 Front squats 5x5 (PR it today, 275) Stiff leg deads 4x5 Lying leg curls --- donkey calf raises (6x5, 6x12) Box jumpes --- seated calf raises (5x5, 5x15) __________________ Who eats plantains when they can eat placenta.

12-22-2013, 11:53 AM	#171
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 Got back on a pwo supplement. Pretty much haven't used one since the ban. Tried 1MR. Felt good nothing extraordinary. Miss original jack3d. Working on getting my shoulder pressing up. Really think my grip strength is limiting me on everything else. Need to fix that. __________________ "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

12-22-2013, 01:20 PM	#172
mk05 Have My Own Room Join Date: Jul 2012 Posts: 1,331 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 II currently watching Red Zone while on the stairmaster. Red Zone is a vortex of time...I can't believe I've been on this thing for 40 minutes already.

12-23-2013, 05:33 PM	#175
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 Chest/shoulders yesterday. Flat bench BB 4x5 with drop set Flat bench Flys DB 4x6-8 Isolation decline machine press 5x6-8 drop set to only 25lb plates!! (Killer) Dips 3xfailure Seated DB presses 4x6-8 Standing side lat raises 4x6(using BB, give it a try!) DB shrugs 5x12-15 Am: 2 yolk, 3 whites scramble with spinach and salmon Post workout:40 grams of protein Lunch: 1 cups brown rice with kale salad, 6oz chicken, 6oz sirloin steak Dinner: little cheat meal for me since it was at a dinner party Spinach lasagna (chicken,pesto and low fat cheese) Green salad/no dressing Some nice beers Will post my workout later tonight with my food intake for the day. Have a good training day crew! __________________ Who eats plantains when they can eat placenta.

12-23-2013, 10:02 PM	#176
mk05 Have My Own Room Join Date: Jul 2012 Posts: 1,331 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 II Lower back started bothering me while I was finishing squats, so I ended up doing the seated leg exercises. Ate a 1.5lb rib eye. Yum.

12-24-2013, 06:30 PM	#177
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 Yesterday - Back Wide grip lat pull downs 4x6-8 Seated isolation lat pull downs 4x5 (drop set) Bent over flys DB 4x8-10 Seated one arm row 5x5 (drop set) Standing BB curl 3x5 Seated DB curls 5x5 Am: spinach,salmon scramble. 2 yolk, 3 whites Oatmeal packet Post workout: 40 grams protein, 10grams Bcaa Lunch: 12 oz steak with kale salad and some yams Dinner: whole grain pasta, using pesto sauce and 8oz chicken Snack: almonds and raisins I'll post my intake and todays workout tomorrow. Think after 10 days, I'll have a rest day tomorrow. __________________ Who eats plantains when they can eat placenta.

12-25-2013, 03:42 AM	#178
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'll just post it now since I'm still up, waiting for Santa. Leg Day: Lying leg curls 6x6-8 Stiff leg deads BB 5x6-8 Walking lunges DB 6x5 Seated single leg extensions 4x6-8 Squats 4x5 (drop set) Finished off with some abs Hanging leg raises 5x15 Decline crunches (4x15 weighted, 4x8 no weights) Am: egg white omelette w/chicken,green chiles, & avocado 2 buckwheat hotcakes Post workout: 40 grams protein, 10grams Bcaa Lunch: chicken bowl w/brown rice, cabbage & carrots Snack: quest bar and some nuts Dinner: Xmas party, so I had a nice fixing of whatever the Hell I wanted! Hahah Have a wonderful day off tomorrow fit fam! __________________ Who eats plantains when they can eat placenta.

12-25-2013, 10:41 AM	#179
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 Heading in for back....yesterday was chest. Did 6 sets of flat bench up to 315, 5 sets of inclines to 295, some vertical bench on a plate-loaded machine, finished with flyes and dips. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-26-2013, 12:20 AM	#180
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 Rep day for back: Bentover Rows 225 for 8 sets, decreasing rest time each set. Got 25 first set, 16 on the last. T-bar rows 225 for 6 sets, same as above, 19 reps to 14 reps. Cable rows 220 for 5 sets, same as above, 18 reps to 14 reps. Finished with pullups and dead hangs. Forearms were busting at the seams. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!