How are the Icarian benches different from regular benches? Still learning some of these terms you guys post.
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The Icarian is a vertical, slightly inclined bench with a plate stack up to 300 pounds (we hang additional weight on pins if we want more. It hits the upper chest at a different angle, with a different grip. I usually use it later in the chest routine, though I'll throw it in early every now and then to change it up and use more weight.

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Ah, ok. I've used that machine just never knew it was called that. :-)

Back and tris today.

Pull-ups, so close to unassisted.
One arm rows, two variants to hit different areas.
Underhand bent over rows
straight arm cable pull downs
Lat dumbbell pullovers
Narrow grip press
Wide grip cable tri pulldows
20 mins on treadmill, combo run/walk.
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Quickie today, needed to run some errands.

40 min onThe elliptical.

. Started with1 set of 75’s then 2 sets of 10 with the 80’s “. Tried the 85’s got another 10 pushed out. Got froggy and went for a fifth, oh hell no. Felt good getting up some decent weight again, but really felt the strain on the hernia.

Db flys and some incline dB press and some incline flys pushed out.
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Good work, Bob and Greg! Careful with that hernia, Greg, you don't want it to move up to your neck and become a goiter. :-)

Heading in for back shortly.
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Press yesterday- so so.

Back this am.

Deadys 4x5
Single db rows 5x8
Neutral grip pull downs 5x8-10
Seated plate loaded rows 3x10
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Better day today, Huy. :-)

Back day---Heavy

Barbell rows x 5 sets
T-bar rows x 4 sets
Dumbbell rows x 3 sets
Cable rows (overhand, underhand, neutral grips) x 4 sets total
Pull ups 1 set to failure
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Shoulders and arms. Not much gas today, went short and heavy.

Military Press x 5 sets
Olympic bar curls x 4 sets
Dumbbell curls x 2 sets
Preacher curls x 2 sets
Skullcrushers x 6 sets
Barbell shrugs x 3 sets
Dead hangs

Legs manana.
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Atta boy Tom.

Wheelys today

Fronts 5x6
Platz leg press - db lunges 4x a lot brutal brutal
Seated leg extensions to get a nice quad pump 4x12 slow and controlled

Uppers tomorrow. Going to work on some light pauses and kb stuff
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Damn, Huy! :-)

You've inspired me....heading in for wheels shortly.
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Rep day for legs yesterday....

Leg press x 5 sets
Dumbbell lunges x 3 sets
Still legged deadlifts x 5 sets
Hammy curls x 4 sets

International Chest Saturday happening shortly.
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Where’s the super duper set? Lol

Good day sir

Uppers yesterday.

Worked on pauses and kb presses. Didn’t go too heavy, about 75-80% on the weights.
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I'm not as crazy as you. :-)
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Neck still bothering me, so taking it easy. Just went out for a run this morning. So much better than a treadmill.
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Hope the neck improves toot sweet, Bob.

Precor vertical bench x 6 sets
Incline bench x 3 sets
Bench press x 1 set
Flyes x 4 sets
Leverage vertical incline x 3 sets
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Rep day for back

T-bar rows 205, 225, 250, 275, 225
Samson rows 205, 225, 250
Barbell rows 215, 245, 265, 225
Cable rows 240 x 4 sets
One arm rows 135 x 3 sets
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Jesus Tom, beast mode.

Decided to suck it up and get a workout in. Leg /tris.

Squats
Dumbbell stationary lunge
Suspension hamstring curls
Machine seated leg curls
Suspension hip abduction
Calf raises on leg press
Dumbbell tri extensions
Tri kick backs
Tri dips

There’s one guy we affectionately call Man Bun. He was there today, wearing leggings too. :-)
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Good work guys!

Nothing this weekend other than ice cream n donuts. More like ice cream stuffed donuts :-)
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Good work, Bob!

Good deal, Huy!
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Chest and bicep day.

Trying a new technique (to me) with chest, to allow me to get a full workout in without aggravating my neck. Lighter weights, more reps, slower excentric, chest fully engaged. Worked, as my chest was spent by the end.

Decline press, with bicep curls in between sets
Regular press, with hammer curls between set
Incline press

Now just finished a 3.1 mile run in my fastest time ever, just under 22 mins. After a leg day. Seriously?
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