Pumping Iron with Zemekone and Icehog3

[RobR1205]

Boo...didn't qualify for nationals, competition was stiff. Although a part of me is happy since it would have taken away my entire Spring Leave...

Back in the gym after a brief hiatus...felt great! I was rested and full of energy after the short break.
Dumbbell Chest Press 90x10,8,8,6
Decline Skull Crushers 90x12,10,10,8
Dumbbell Shoulder Press 70x12,10,10,8
Dumbbell Flyes 60x12,10,10,8
Weighted Dips (Chain) 12,10,10,10,8
Side Shoulder Raises 30x12,10,10, 35x6
Downward Tri Extensions 60x10,10,8,6

[Adriftpanda]

Sorry to hear Rob :(

One a good note, I will be trying the decline crushers, thanks to you. Sounds fun.

[pfm721]

New to this thread. Back in the gym consistently after several years off. Alternating cardio with stronglifts 5x5 right now. Just trying to reform the habit of getting to the gym most days.

[DBall]

FINALLY!

Weighed in at about 148-150 and put up 225 last Friday once on flat bench. Been wanting that for a looooooooooong time now. I was stoked!

[icehog3]

Welcome, Patrick. Yup, reforming the habit is one of the keys, good luck. :tu

Congrats, Dan! :tu

[RobR1205]

FINALLY!

Weighed in at about 148-150 and put up 225 last Friday once on flat bench. Been wanting that for a looooooooooong time now. I was stoked!

Good stuff! :noon

[jdakine]

Will hit the gym tonight after work, shoulders and cardio.

[Adriftpanda]

Way to go Dan!

Back today, switched my PWO for this week. Started out with deads and managed to get up 375x6, felt pretty damn good. Back workout was good today. :)

[RobR1205]

Back and Bi day. Played some intense racquetball for cardio. Pretty sore right now.

[MarkinAZ]

New to this thread. Back in the gym consistently after several years off. Alternating cardio with stronglifts 5x5 right now. Just trying to reform the habit of getting to the gym most days.

Welcome aboard Patrick...

FINALLY!

Weighed in at about 148-150 and put up 225 last Friday once on flat bench. Been wanting that for a looooooooooong time now. I was stoked!

...:tu

[icehog3]

Chest day (double face-wash...Monday AND a holiday, gym was full of kids with sideways caps). Second chest day in a row where I wasn't 100% strength wise, so I jacked up the intensity again and got a good workout in. Maybe it's time to get back on a ph.

[MarkinAZ]

Upper body workout this evening:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps


Chest day (double face-wash...Monday AND a holiday, gym was full of kids with sideways caps).

Always thought the bill of those ball caps goes to the front Tom?;)

[icehog3]

Always thought the bill of those ball caps goes to the front Tom?;)

Ballplayers and normal guys to the front, Mark.

http://i196.photobucket.com/albums/aa73/icehog3/Verlander.jpg

Old guys trying to feel younger to the back. ;)

http://i196.photobucket.com/albums/aa73/icehog3/SHIVCornhole.jpg

Gang bang wannabe punks to the side..

http://i196.photobucket.com/albums/aa73/icehog3/douche_zps891c6b91.jpg

[jdakine]

FINALLY!

Weighed in at about 148-150 and put up 225 last Friday once on flat bench. Been wanting that for a looooooooooong time now. I was stoked!

Awesome, Dan:tu

[pfm721]

Last night: Squats, Bench, and Standing Row and some light cardio.

[mosesbotbol]

FINALLY!

Weighed in at about 148-150 and put up 225 last Friday once on flat bench. Been wanting that for a looooooooooong time now. I was stoked!

Nice, good for you. Now, slap ten's on each side and do 245!

[GreekGodX]

Hit a PR on my clean and jerk last friday, PR in my snatch yesterday and Bench PR today. Although I was nervous benching today after one of the trainers tore his pec the other day. Very happy with my workouts lately.

[RobR1205]

Hit a PR on my clean and jerk last friday, PR in my snatch yesterday and Bench PR today. Although I was nervous benching today after one of the trainers tore his pec the other day. Very happy with my workouts lately.

Yeah buddy :tu

[icehog3]

PR in my snatch yesterday

Better than sand, eh Son? :r

Congrats and keep it up!! :tu

[zmancbr]

Well after a weekend of Rest and some Back/Biceps, I hit Chest and Triceps today pretty hard. Did some Dumbbell Bench Presses, Straight arm pullovers, Incline Flyes then Overhead tricep extension, Skullcrushers (one of my least fav exercises), Pushups, and Bench Dips. By the time I was doing pushups and Bench Dips I wanted to cry uncle hehe. :D

[MarkinAZ]

Well after a weekend of Rest and some Back/Biceps, I hit Chest and Triceps today pretty hard. Did some Dumbbell Bench Presses, Straight arm pullovers, Incline Flyes then Overhead tricep extension, Skullcrushers (one of my least fav exercises), Pushups, and Bench Dips. By the time I was doing pushups and Bench Dips I wanted to cry uncle hehe. :D

...sounds like a great workout Zach:tu Dips! Gotta work that into the routine...

[zmancbr]

...sounds like a great workout Zach:tu Dips! Gotta work that into the routine...

I tired to do tricep dips but my shoulder said NO WAY lol. So I settled for Bench dips. :r

[icehog3]

I tired to do tricep dips but my shoulder said NO WAY lol. So I settled for Bench dips. :r

My shoulder says no to a lot of things lately, ain't that a b*tch? :mad:

[RobR1205]

Right elbow starting getting weird on me today in racquetball. Took the day off since I've been going heavy on the dips and curls.

[hammondc]

Therapist let me loose on a 2 mile walk/run today. Felt so good. Have not worked out since Xmas.

[icehog3]

Congrats Chip! :tu

Hope the elbow heals quickly, Rob!

[zmancbr]

My shoulder says no to a lot of things lately, ain't that a b*tch? :mad:

Yes it most certainly is...

Therapist let me loose on a 2 mile walk/run today. Felt so good. Have not worked out since Xmas.

That has to feel good to get back out there! :banger

[zmancbr]

Well did some Back and Biceps today...Reverse Grip Pulldowns, Wide Lat Pulldowns, and some incline bent over rows. Then some close grip pullups, bicep curls, one arm preacher curls, and spider curls! Went heavy on most of them till the end. Was dying by the time I hit spider curls and barely got through my sets.:r

[RobR1205]

Looks like I'm going to be taking a second rest day (grrrr). I'll be standing duty for the next 6 hours...already finished 1.5....

Maybe I'll bang out some pushups when no one is looking ;)

[Adriftpanda]

Just did legs and then hooped a few games. Yup, still hate legs

[RobR1205]

Just did legs and then hooped a few games. Yup, still hate legs

It's a necessary evil.

http://i1150.photobucket.com/albums/o609/robertrubiano92/friends_dont_let_friends_skip_leg_day-117118_zps4f16de79.jpg

[icehog3]

It's a necessary evil.



Yup.

http://i196.photobucket.com/albums/aa73/icehog3/squat.jpg

[RobR1205]

:dr:dr

[MarkinAZ]

:dr:dr

...:tpd:


Upper body workout yesterday evening:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

Also, started including push-ups now into the upper body routine and everything is feeling really good and strong. Using a couple of large heavy duty trash containers, found they were stable to attempt some dips. That was totally worthless to do at the end of my routine, but, will have to continue forwards with them to work up some reps into that drill.

Have a great Thursday Inmates and pump, pump, pump:tu

[mosesbotbol]

Spinn Class at 6:30, if there's energy after, I'll do some weight, but I tend to be too sweaty after class and don't want to change again to start lifting.

[icehog3]

Good workouts, Mark and Moses. :tu

Scheduled off day today, tomorrow is back and traps.

[pfm721]

Dragging in the office today. Ready to get out of here and head to the gym. Squats, overhead press, deadlifts and some cardio on tap tonight.

[icehog3]

Dragging in the office today. Ready to get out of here and head to the gym. Squats, overhead press, deadlifts and some cardio on tap tonight.

That's a full plate for sure, Patrick. :tu

[RobR1205]

Not nearly as strong as I wanted to be tonight...was down a few reps in each set and each exercise :hm

Just not my day I guess. Still got a pump though.

[icehog3]

Not nearly as strong as I wanted to be tonight...was down a few reps in each set and each exercise :hm

Just not my day I guess. Still got a pump though.

That's how my last couple chest days have been Rob....same as you, I got a good workout anyway...good on ya! :tu

[Adriftpanda]

Had a great shoulder workout. And now stuffing my face with chicken and rice.

[GreekGodX]

Better than sand, eh Son? :r

Congrats and keep it up!! :tu

Always :)

It was really smooth this week ;)

[icehog3]

Took a huge hit in my game last night to my bad (left) shoulder by a D-man I would guess around 260 lbs.

My shoulder feels better today than it has in 3 months. Go figure, he musta knocked something back into place. :r

[pfm721]

That's a full plate for sure, Patrick. :tu

Yeah it was. Got delayed leaving the office and didn't make it to the gym till 8:30. Wife had a rough day so she decided to lift with me to take out her frustrations. All in all a good session despite not much energy heading into the workout.

[mosesbotbol]

Anyone into TRX? Looks to be the rage du jour. Would like to take a lesson and see if it's really all that.

I find I am too old school when it comes to lifting and fitness, but that should not sway innovation from taking its place.

[RobR1205]

Anyone into TRX? Looks to be the rage du jour. Would like to take a lesson and see if it's really all that.

I find I am too old school when it comes to lifting and fitness, but that should not sway innovation from taking its place.

They actually taught all the cadets how to TRX here at the Academy because that's the only way to work out when you're out at sea ( I used one for 6 weeks underway this past summer). You won't turn into Arnold, but you will definitely build strength and muscle tone. Just by changing the angle of your body, you can make an exercise easier or harder. While I personally enjoy lifting weights, some of the most in shape people I know (ironman winners, marathon runners, tough mudder-ers etc) only work out with TRX. It'll definitely get you into great shape.

[icehog3]

Heavy back today.

T-bars to 315
Bent Over Rows to 315
Cable Rows to 295
Shrugs to 455
Wide grip pullups to failure

Went with a mix of a new pre-workout (for me) mix, PMD Pump Fuel mixed with NO-EXplode. Had great energy throughout the workout.

[RobR1205]

Whew that's a lot of weight! I thought I was happy with 235 Bent Over Rows last week ;) Looks like I got some work to do.

[icehog3]

Whew that's a lot of weight! I thought I was happy with 235 Bent Over Rows last week ;) Looks like I got some work to do.

Back is my strong suit, Rob...if only it translated to chest. :r

[Adriftpanda]

Went ham on back today as well, Admiral DBag. Back on the same schedule? :r

[icehog3]

Went ham on back today as well, Admiral DBag. Back on the same schedule? :r

PMS, Huy? ;)

[Adriftpanda]

Not this week... You are?

[icehog3]

Not this week... You are?

Potently Masculinely Scented?

Always. :D

[MarkinAZ]

Upper body workout this evening:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps
Pushups

Tonight was a good night too!


Went with a mix of a new pre-workout (for me) mix, PMD Pump Fuel mixed with NO-EXplode. Had great energy throughout the workout.

:D I bet you did Tom! I just finished looking at the "ingredients label" and there be a lot of "stuff" in that jar of PMD brother. Haven't checked the NoEx.

Looking at bringing in some of the pre-workout fuel later on for my routines, and have been checking the labels on Jack3d and Hemo Rage. For myself, I figure possibly starting out at a little under 1/2 scoop (or 3 to 4 gm) to see how that mingles with the body and take it from there.

You guys have a good evening and weekend...

[icehog3]

Digging the PMD already, Mark....besides that, the ones I have had good results from are:

White Flood
Jack3d
Hemo-Rage Utlra
NO-Explode

So I would say the ones you chose are good ones to try. I prefer the Hemo-rage a bit over the Jack3d.

[MarkinAZ]

Digging the PMD already, Mark....besides that, the ones I have had good results from are:

White Flood
Jack3d
Hemo-Rage Utlra
NO-Explode

So I would say the ones you chose are good ones to try. I prefer the Hemo-rage a bit over the Jack3d.

Cool. Well one of em will definately make it home and be put to good use within a few weeks:tu

[Adriftpanda]

Beast and Nitralfex for me.

[mosesbotbol]

I hope this does not date me too much, but how many know what an Arm Blaster is and are using them?

If you are new to lifting, I think it is one of the most beneficial devices ever thought of to really teach the "art" of curling. Your lifting amount will drop big time, but the results will be dramatic (if that's what you are after).

I rarely see them in gyms and not sure why? In the 80's it was standard equipment

http://tnation.t-nation.com/forum_images/e/9/e95eb_ORIG-arnold_bicep_curl_arm_blaster1.jpg

[icehog3]

I saw a guy using one at my gym yesterday, Moses! Too funny.

I haven't used one for almost 25 years, but I know the guy who brought his yesterday....I'll have to borrow it next time I see him.

[Adriftpanda]

You mean you don't have one laying around, Tom?

Had a nice chest day. Finished it off with some negatives, that was fun.

[icehog3]

You mean you don't have one laying around, Tom?

Had a nice chest day. Finished it off with some negatives, that was fun.

I think I may have owned one back in the day...before you were born, Huy. :r

Chest day for me too. Hey! Now cut that out!!:sl

[jdakine]

Day off today, did chest and triceps yesterday. Had a good workout, but left shoulder was a little tender this morning.
Legs and biceps tomorrow with cardio.

[mosesbotbol]

You mean you don't have one laying around, Tom?

For those who own "Pumping Iron" on VHS. :banger

[MarkinAZ]

Upper body workout this morning following a long walk with the dawg:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

...:tu

Monday off and back on Tuesday...

[pfm721]

5x5 Squats
5x5 Bench
5x5 Barbell Row
21s
3x8 tricep extensions

[icehog3]

Curl bar curls
Tricep pushdowns
Barbell Curls
Skullcrushers
Preacher curls
Dips
Crunches

[MarkinAZ]

5x5 Squats
5x5 Bench
5x5 Barbell Row
21s
3x8 tricep extensions

Nice workout Patrick:tu

Curl bar curls
Tricep pushdowns
Barbell Curls
Skullcrushers
Preacher curls
Dips
Crunches

Looks like a good routine Tom. I'll have to find a bench for the garage to do those though:

http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html)

[RobR1205]

Dumbbell Presses
Skullcrushers
Seated Dumbbell Shoulder Presses
Chest Flyes
Dips (Weighted and unweighted)
Side Shoulder Raises

Back on track and way better than last push day :tu

[zmancbr]

Nice workout Patrick:tu



Looks like a good routine Tom. I'll have to find a bench for the garage to do those though:

http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html)

LOL I despise skullcrushers...still do em but they cause me much pain. Definitely works the weakest part of my Tri.

Today I finally got back in the groove. Had a couple rest days this weekend and some cardio. Did shoulders on Fri and my left shoulder has been sore since. Tried to take it easy and rest it. So I went with Legs day...don't wanna end up like that pic on the previous page...:r

Leg Press
Leg Extension
Lying Leg Curl
Hack Squat
30 mins cardio

[Adriftpanda]

Baaaack. Finished off with some deads.

[icehog3]

Shoulder today....heavy militarys, seated militarys, and some extreme stretching. Decided to pout traps in with my back again this cycle.

Tomorrow is leg day. Big fun. :r

[RobR1205]

Bent over rows
EZ Bar Bicep Curls
Shoulder Shrugs
Low Cable Rows
Lat Pull Downs
Seated Dumbbell Curls
Spider Curls
Reverse Flys

Time for bed because I'm exhausted!

[Adriftpanda]

Shoulder today....heavy militarys, seated militarys, and some extreme stretching. Decided to pout traps in with my back again this cycle.

Tomorrow is leg day. Big fun. :r

Your neck pad and smith machine awaits you. Along with those seated adductor machine :)

[icehog3]

No adductor, I just do kegels. :r

[Adriftpanda]

I'll bring you one next month... If I go ;)

[icehog3]

I'll bring you one next month... If I go ;)

You better go!! :)

[Adriftpanda]

Chest day, so so day. Finished off with pull-overs. Love pull-overs, get such a bad ass stretch.

[icehog3]

Squats
Leg Presses
Leg Curls

[MarkinAZ]

Squats
Leg Presses
Leg Curls

Nice! :confused:...no leg ext'?

[jkim05]

Was supposed to be a chest and back day, but I wasn't really feeling it when I got to the gym so I took the day off and played 3-3.5 hrs of basketball instead. Back to the weights tomorrow.

[icehog3]

Nice! :confused:...no leg ext'?


Nah, I consider that a "bodybuilder's exercise", Mark....I stick to pretty basic movements. and nothing for cuts/separation, etc.

[sam a]

leg day (sqats, deadlift, dumbbell lunges)

followed by pushing car into driveway/ shoveling snow... gods be cruel.

[MarkinAZ]

Upper body workout this evening:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

...and, following this coming Saturdays weight training, I think its time to bump up the weight by 5 lbs on everything. Sets and reps were all feeling great this evening. Upping the weight on Saturday...:tu

[icehog3]

Glad to hear things are going well, Mark. :tu

[jdakine]

Got the gym at 10:00 PM, shoulders, traps and 20 minutes of cardio.

[Bondo 287]

Almost month three and still firing on all cylinders over here. No free weights today.
Another run then I'll mix my game up with some chest and shoulder reps on the Total Gym.


Congrats Mark !

[icehog3]

It's back day, ready to row some Volkswagons. :)

[jkim05]

So I might have overdone it on the basketball yesterday, my calves are pretty burnt. Hopefully I'm good enough by 9:30 for my soccer game, lol. Anyways, squeezing in my chest/back workout today between now and the game, should be a fun night. Bench Press, Incline Dumbell Press, Cable Cross, Lat Pull, Bent Row, Straight arm pulldown.

[icehog3]

Switched up the order for back today, a little heavier on BORs, lighter on T-bars.

Bent Over Rows to 325
T-Bar Rows to 300
Wide grip Pullups
Narrow grip Pullups
Some cable work

[Adriftpanda]

http://i626.photobucket.com/albums/tt346/hnguyen14/075D5146-0BE0-41F5-BB28-510F287C0D0A-8474-0000041D05744E66_zps62bb561f.jpg

How I feel. Squats, deads, and the other fun leg stuff.

[Adriftpanda]

Holy chit, 325 bent over row. Props little man, props :)

[MarkinAZ]

Switched up the order for back today, a little heavier on BORs, lighter on T-bars.

Bent Over Rows to 325
T-Bar Rows to 300
Wide grip Pullups
Narrow grip Pullups
Some cable work

Did that do it for you?

http://i626.photobucket.com/albums/tt346/hnguyen14/075D5146-0BE0-41F5-BB28-510F287C0D0A-8474-0000041D05744E66_zps62bb561f.jpg

How I feel. Squats, deads, and the other fun leg stuff.

:D...Been there Huy! Hot shower works wonders...

[RobR1205]

Dumbbell Presses 90x12,10,10,8 (moving up to 95 next time)
Skull Crushers w/EZ Bar
Seated Shoulder Presses 70x12,10,10,8 (moving up to 75 next time)
Dumbbell Flyes
Overhead Tri Extension
Weighted Dips

Good day filled with PRs, and w/o pre-workout which is a plus!

[icehog3]

Good day, Rob. :tu

[Adriftpanda]

Shoulders today and a little arms today.

[MarkinAZ]

Upper body workout this evening:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

Workout felt a bit too easy this evening. Gonna add 5lbs to everything for "Saturdays" workout...

Good day filled with PRs, and w/o pre-workout which is a plus!

Shoulders today and a little arms today.

Good workouts...:ze

[icehog3]

Chest today....no strength and no gas, not a good combination. Used some alternative movements and cranked out the dips to at least get a decent workout in.

[RobR1205]

Back day!

T-Bar Rows
Bent over Rows
EZ Bar Curls
Front Lat Raises
Spider Curls
Reverse Flyes

[jdakine]

Back day for me too.
Pull downs
cable rows
reverse flys
DB rolls
Did some rowing type movement for my lower back tonight, so far so good.
Now after a chicken and saled w/protein bar, what to smoke tonight-(P

[Adriftpanda]

Sounds good, Jay! Back for me tomorrow.

You should smoke... something RyJ.

[Adriftpanda]

Just finished off back. Partner went fishing today so decided to go a little lighter.

Wide grip pull ups 2x10
Close grip pull ups 2x10
Med grip pull ups 2x10
T-Bar row 4x12
Seated row, using the long bar 4x10
Cable flys 4x12
Back extensions 4x10

And now enjoying some crusty cigar. :)

[zmancbr]

Switched up the order for back today, a little heavier on BORs, lighter on T-bars.

Bent Over Rows to 325
T-Bar Rows to 300
Wide grip Pullups
Narrow grip Pullups
Some cable work

You are a beast my man! Truly and animal lol.

I did Back/Biceps today after 2 unscheduled day off. Home sick fighting off a cold. Took it a tad easier than usual but still tried to hit it and make up for my slacking days off.

[pfm721]

I did Back/Biceps today after 2 unscheduled day off. Home sick fighting off a cold. Took it a tad easier than usual but still tried to hit it and make up for my slacking days off.

Home with a cold for most of this week too. Still not feeling great but forced myself to the gym for the first workout in 6 days.

5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
30 min cardio

Was wiped out by the end. Ready for this head cold to pass.

[icehog3]

Shoulders and legs today, kept it short and heavy.

Military presses.
Squats.
Seated military presses.
Leg Curls.

[MarkinAZ]

Big walk early this morning with the dawg and the following on our return:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

Added the extra 5lbs to each routine this morning which felt really good during each set:tu

[icehog3]

Have a day off from work tomorrow, so I am gonna skip my scheduled day off from the gym and hit back.

[icehog3]

High rep day for back today. Dropped the rest period between each set, started at 20 reps and kept going until I had no rest between sets.

T-bar rows 225
Barbell Rows 205
Cable Rows 220
Pullups to failure

[Adriftpanda]

Cardio day, just ran a few games today.

[icehog3]

Chest Day:

Flat Bench
Super wide-grip Incline Bench
Close-grip Bench
Dips
Machine Flyes

[Remo]

I will get chest and arms done tonight...at 2230 hrs. which sucks but what can ya do?

[Adriftpanda]

Chest day/abs:

DB flat bench 4 x reverse pyramid
DB fly incline 4 x 8-12
Decline BB 4x8 (went heavy w/drop set)
Cable flys

Finished it off with 10x10 side lat raises, partner and I took turns so there was only about a 25-30 second rest in between. I truly believe you can't have big enough side delts.

[jdakine]

Chest day/abs:

DB flat bench 4 x reverse pyramid
DB fly incline 4 x 8-12
Decline BB 4x8 (went heavy w/drop set)
Cable flys

Finished it off with 10x10 side lat raises, partner and I took turns so there was only about a 25-30 second rest in between. I truly believe you can't have big enough side delts.

Nice workout, Huy:tu

Just finished cardio, legs and biceps.

[Adriftpanda]

Me, you and Tom. Working in couple weeks? Lol

[MarkinAZ]

Afternoon guys... finishing some paperwork at this time and then it is out to the garage for a workout:tu

[icehog3]

Me, you and Tom. Working in couple weeks? Lol

Not a big fan of working out on vacation...gives me 3 or 4 forced 4 day breaks a year. :r

[MarkinAZ]

I tell you, its simply mind over matter. My body after finishing my paperwork was telling me to "relax" and the mind was saying "get your butt up and out in to the garage dude...":D

So:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

...:banger

[pfm721]

Hit the gym after work last night.

5x5 Squats
5x5 Bench
5x5 Barbell Row

Cardio

My shoulder is acting up and it looks like I am going to have to modify my workouts while I try to get some flexibility back in that joint.

[Adriftpanda]

Not a big fan of working out on vacation...gives me 3 or 4 forced 4 day breaks a year. :r

You little girl. :)

[icehog3]

You little girl. :)

Someday you will be old too, and need a break once in a while. :lr

Speaking of which, took today off and will train Thursday (scheduled day off) instead. Arms tomorrow, legs and shoulders Thursday.

[jdakine]

Hey Tom, the body getting old sucks, but we are far from old big guy:)

[icehog3]

Hey Tom, the body getting old sucks, but we are far from old big guy:)

I hear ya, Jay...still showing a lot of the 20 year olds how to do it in the gym and on the ice. :banger

[Adriftpanda]

Some day... I will know what it's like to be old :noon

Off to do some backy back.

[Adriftpanda]

Back:

wide grip pull ups 2x10
med grip pull up 2x10
close grip chin ups 2x10

deads 5x8-12 (pyramid up to 400)
bb row 4x10
single db row 4x10
lat cable pull downs 4x12

[icehog3]

Nice poundage on the deads, Huy. :tu

[zmancbr]

I tell you, its simply mind over matter. My body after finishing my paperwork was telling me to "relax" and the mind was saying "get your butt up and out in to the garage dude...":D

So:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

...:banger

Nice job making it out to the garage to workout last night!! That's some good motivation hehe!:D

I had two more rest days this weekend trying to shake the cold. Didn't work so I hit the gym again yesterday. Did Chest/Triceps, then did a good leg day today.

Leg Press 4 sets 12-15 reps then on the last set dropped the weight down a bit and went super high rep did 20,20,20,15 on four different positions of my feet on the sled starting at the bottom.
Seated Leg Curls next 4 sets x20reps
Leg Extensions 3 Triple Drop Sets and a burnout immediately following the last set.
Calves 3x20 reps.

Needless to say I was a tad wobbly after all that...so I went and did 20 minutes of elliptical just to make sure I have rubber legs tomorrow. :r

[Adriftpanda]

Took today off :(

[MarkinAZ]

Took today off :(


Me too:( Lots of work in prep for a task force meeting tomorrow, then some teenage daughter issues regarding her grades, and final work prep. Done!!!

But, not tomorrow. It'll be workout city in the garage on Thursday:tu

Time to get some shut eye...

[jdakine]

It was shoulder night.
30 minutes cardio
Seated DB press
Cable pulls
Shoulder fly routine
Added a couple of triceps exercises to end the night.

[icehog3]

Missed yesterday too, God and Ganz had other ideas. :(

Going in now to blow off some steam.

[Adriftpanda]

Same here brother, blew some steam at the gym today. Went hard on shoulders/traps and then played some ball.

Decided to stop by my shop to pick up some more bcaa and grabbed a new pwo as well, Mesomorph.

[Ender]

Dear guy who plays on your phone between sets causing others to wait longer for you to finish,
Stop. Please, just stop.

[hammondc]

dear guy who plays on your phone between sets causing others to wait longer for you to finish,
stop. Please, just stop.

this.

[icehog3]

Same here brother, blew some steam at the gym today. Went hard on shoulders/traps and then played some ball.

Decided to stop by my shop to pick up some more bcaa and grabbed a new pwo as well, Mesomorph.

I did arms, felt spent on biceps but was really strong on triceps. I grabbed some new BCAAs as well.

Dear guy who plays on your phone between sets causing others to wait longer for you to finish,
Stop. Please, just stop.

Unless your wife is 8 1/2 months pregnant or you are Batman, leave the phukking phone in the locker or your car! :r

[Adriftpanda]

^twinsies

Thinking of hitting arms twice a week. I hardly do arms just because I go hard on chest and back day, by the time I get to tris or bis, my arms are shot.

[MarkinAZ]

Good day at work, and back in the garage late this afternoon:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

rev curls working well with the recently added wt and extended a few extra reps past 8 on the last set; bicep curl felt easy the last two sets and was pushing past 8 to 12 reps on the last set (this really feels great pushing past your normal reps until it burns). I feel like adding an additional 5lbs to the bicep curls at this point. Look out if I add a "pwo" powder to the mix:D

Nice job making it out to the garage to workout last night!! That's some good motivation hehe!:D


Thanks Zach!

Missed yesterday too, God and Ganz had other ideas. :(

We all must of been in the same funk yesterday Tom...

Decided to stop by my shop to pick up some more bcaa and grabbed a new pwo as well, Mesomorph.

How's the Meso working for you Huy?

[Adriftpanda]

Didn't try it yet. Going to give it a go next workout week.

[icehog3]

Up early to hit legs and shoulders.

[RobR1205]

Hit chest, tri and shoulders hard last night. More PRs with heavier weight, so I'm quite content! Gonna go back, bi, and traps tonight.

[icehog3]

Heavy leg presses and heavy seated militarys today....short, sweet (and heavy). :)

[Adriftpanda]

Tried the Mesomorph today. Wow. One of te best PWO every used. Did chest today, so figured I would put it to work. Had a killer chest day. Went heaviest I've ever done.

Mesomorph:

Taste 6/10 (very sour)
Focus and intensity 10/10 (went above and beyond)
Strength 9/10 (felt like benching a house)
Mix 10/10 (no clumpse)

[MarkinAZ]

Tried the Mesomorph today. Wow. One of te best PWO every used. Did chest today, so figured I would put it to work. Had a killer chest day. Went heaviest I've ever done.

Mesomorph:

Taste 6/10 (very sour)
Focus and intensity 10/10 (went above and beyond)
Strength 9/10 (felt like benching a house)
Mix 10/10 (no clumpse)

Very nice Huy. Using a shaker or spoon for your pwo?

[Adriftpanda]

Very nice Huy. Using a shaker or spoon for your pwo?

Just throw a scoop and half into my shaker, with about 6oz of water. Down it and then throw in my bcaa for my workouts.

If you guys are in the market for a new pwo, I highly suggest trying this out. Price point, it's typical around 35-40 bucks.

[icehog3]

Thanks, Huy....let us know if you continue to get good results from it in the short term. :tu

[Adriftpanda]

Will do brother.

[jdakine]

Did back tonight. Towards the end of my workout, I decided I wanted to do some dead lifts. Went super light and did 3 x 10 and I'm already feeling it in my back. Just tight, not pain, so this could be good. Form was **** as it should be, gotta be 12 years since I have done deads.

It appears the one day on, one off routine is working out for me as I'm starting to see better results and being consistent is a big plus.

[Adriftpanda]

That's great, Jay.

Deads take a while to properly get down. I see a lot of improper form at my gym.

[icehog3]

Good to hear things are going well, Jay! :tu

Back is up this morning, then a playoff hockey game late afternoon.

[Ender]

Gonna rest this weekend. Been consistent all week.
Chest, triceps and calves Mond/Thurs
Back and biceps Tues/Fri
Legs Wed.
I don't know how you guys do it. I absolutely hate the gym/exercise (as Christos can testify). I'd much rather leave work, head straight to the pub for a beer then a cigar.

[icehog3]

Keep it up, Andrew, you can always hit the beers and cigars after. ;)

Felt like a rep day for back, so I did another rep day...I will go heavy on Wednesday.

T-bar rows 270 (20 reps set 1, down to 13 reps by set 6)
T-bar rows 225 (16 reps set 1, down to 12 reps by set 4)
Barbell Rows 245 (16 on set 1, down to 9 by set 5)
Barbell Rows 205 (16 on set 1, down to 9 by set 4)
Cable rows 230 (14 on set 1, down to 10 on set 4)
Pullups (narrow grip), 1 set of 13

I figured 24 sets was enough...especially since I have a hockey game at 6:50. :r

[pfm721]

5x5 Squats
5x5 Overhead Press
1x5 Deadlift

15 minutes of cardio

Forgot about an appointment I had this morning so my workout got cut short.

[Adriftpanda]

Back day for me as well. 2nd day with Mesomorph, no joke... best pwo I've ever used. The focus and intensity lasted the entire workout.

Went med-heavy but made sure I did 8-12 reps.

wide grip pull 2x10
med grip pull 2x10
close grip chin 2x10

wide grip lat pull down 4x12
bb row 4x8 with a nice drop set at the end
db row 5x10
cable flys 4x10 with a drop set

finished it off with a couple sets of db curls and cable curls.

[MarkinAZ]

Took today off. A sore throat caught up with me on Thursday evening, hung out big time on Friday, and eased off early this morning. Leaving me the stuffy, runny, snezzy nose deal. Just relaxed today, but, Sunday is gonna be a different bird:tu

Have a good evening everyone and don't forget to "spring ahead" in time tonight...


Huy, good to hear re the Mesomorph pwo:tu

[Ender]

Keep it up, Andrew, you can always hit the beers and cigars after. ;)

Word. Being off for 5 months due to surgery made it tough to get back into the swing of things. I miss Breakfast Stout and BBQ after work....man do I ever have a beer belly to work off. Skyped with the parents the other day and my dad says I look like the Pillsbury Dough Boy with muscles. That sucks.:su I weigh approximately 188 now when I used to weigh 175 I short while ago. Got some work to do.

[jdakine]

Chest today,
30 min cardio
DB flat
DB incline
Cable flys
Scull crusher
Cable triceps exercises, super sets. Increased 10lbs on these today.

[icehog3]

Chest for me as well.

Incline bench
Vertical bench (plate loaded machine)
Declline bench
Dips

[DBall]

5x5 Squats
5x5 Overhead Press
1x5 Deadlift

15 minutes of cardio

Forgot about an appointment I had this morning so my workout got cut short.


Are you doinng the Stronglifts 5x5 workout? I just saw that last week and tried it, although instead of breaking it up into 2 separate workouts, I figured I could do both days work at once (squat/bench/barbell rows/overhead press/deads). Any reason you think that would be a bad idea? I definitely felt it from doing so many compound exercises, but it was a good feeling :tu

[pfm721]

Are you doinng the Stronglifts 5x5 workout? I just saw that last week and tried it, although instead of breaking it up into 2 separate workouts, I figured I could do both days work at once (squat/bench/barbell rows/overhead press/deads). Any reason you think that would be a bad idea? I definitely felt it from doing so many compound exercises, but it was a good feeling :tu

I am in fact doing the stronglifts 5x5. As far as combining the workouts goes, muscle fatigue and time are the first two concerns that come to mind. But, no reason you couldn't modify it to fit your schedule. Yeah the workout has been good so far. My wife is even doing the program with me.

[DBall]

I am in fact doing the stronglifts 5x5. As far as combining the workouts goes, muscle fatigue and time are the first two concerns that come to mind. But, no reason you couldn't modify it to fit your schedule. Yeah the workout has been good so far. My wife is even doing the program with me.


I found that adding the additional 2 exercises only takes about 10 more minutes, and I felt like I was hitting all different muscles throughout. Brutal, though... very different from the Chest/Tri - Back/Bi type exercise days I've been doing for so long

[the nub]

I found that adding the additional 2 exercises only takes about 10 more minutes, and I felt like I was hitting all different muscles throughout. Brutal, though... very different from the Chest/Tri - Back/Bi type exercise days I've been doing for so long

JMHO if you are doing 5x5 deads, bench and squat on the same day you either need to back off intensity or risk CNS burnout.

[pfm721]

JMHO if you are doing 5x5 deads, bench and squat on the same day you either need to back off intensity or risk CNS burnout.

Only 1x5 on Deads.

[Adriftpanda]

Chest today.

4x5 on flat bench
4x10 db incline
4x15,12,10,6 on cable flys

played some ball and then went back to finish it off with some triceps.

cable pull downs
skull crushers
dips 3x to failure

3rd day training session with mesomorph and it's still working like a charm.

[icehog3]

Think I will try and pick up some Mesomorph in the next couple days, Huy.

Bis and Tris today....supersetted barbell curls and skullcrushers, kept the weight static and dropped the rest between supersets 20 seconds each round until I had 20 seconds rest between the last 2 supersets....my arms were jacked.

[Adriftpanda]

Nice! Love the feeling when my arms are full.

If there are no place that sells meso near your area, I can grab you one and hand it to you in a couple weeks :tu

[icehog3]

I appreciate it Huy, but I checked FitRX.com, and they have it...and their retail store is less than a mile from my house. :)

[Adriftpanda]

Even better. Good deal brother

[DBall]

JMHO if you are doing 5x5 deads, bench and squat on the same day you either need to back off intensity or risk CNS burnout.

Only 1x5 on Deads.

Correct... it's 5x5 on everything, but deads are only 1x5

[icehog3]

Just throw a scoop and half into my shaker, with about 6oz of water. Down it and then throw in my bcaa for my workouts.

If you guys are in the market for a new pwo, I highly suggest trying this out. Price point, it's typical around 35-40 bucks.

Picked up the Mesomorph today after my workout, Huy.....$20.

Sign up for e-mails from FitRX.com, they send out at least one general "free shipping" e-mail a month as well.

Shoulders and abs today, went heavy and kept sets low....Military press, close(r) grip seated military press, and abs. Doing back tomorrow, and saved traps to throw in with back. I will be giving the Mesomorph a test run tomorrow as well.

[MarkinAZ]

Sign up for e-mails from FitRX.com, they send out at least one general "free shipping" e-mail a month as well.

Thanks for the web page Tom. Looks like some good prices here...:tu

[icehog3]

Thanks for the web page Tom. Looks like some good prices here...:tu

Best prices on a lot of stuff, Mark, especially when you wait for the free shipping.

[Adriftpanda]

Decided to take my frustration out today on my back. Went ham on back, heavy but made sure I did at least 6-8 reps with everything. Back felt great.

Gotta get up early tomorrow, so getting my leg day in early in the am. May try to keep it for reps.

[icehog3]

Heading to the gym with Mesomorph soon for back day.

[MarkinAZ]

Ok, I'm back in the garage this morning. Amazing what a sinus infection can due to your routine. Well, a few days of rest while injesting some Azithromycin seemed to be the ticket, cuz I was able to add some poundage to my bicep curls and french curls this morning:tu

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

Have a great workout today bros!!!

[icehog3]

Trained back today after using the Mesomorph PW, and had a great workout. Excellent focus, endurance, strength. I dig it, only drawback is I am having the worst PW crash I have had in a long time, but I will use it again tomorrow and see if that is just a fluke.

[Adriftpanda]

Glad you liked it, Tom. I didn't get any pw crash, but then again that's me. Our bodies adapt differently.

[icehog3]

It was short lived, Huy, I will see how I react tomorrow...appreciate the recommendation! :tu

[Ender]

Worked the stick legs today. Trying 4 sets of 8 for a while. I'm tired.

[Adriftpanda]

Did shoulders today. Went pretty heavy this whole week and it feels great.

Hope you guys had a good training day.

[icehog3]

Heavy chest today, another good workout on the Mesomorph. Crash was probably less thanb 1/2 what it was yesterday, so all is good. I have playoff hockey games tomorrow and Saturday, so looks like legs will wait until Sunday, probably arms and shoulders the next couple.

[Adriftpanda]

Good to hear mr.hog

Are you taking it on a empty stomach? Any carbs before taking it? Just curious to see if it could be result of that or it's just the pwo.

[icehog3]

I don't take anything besides PWO before workouts, Huy, always on an empty stomach.

[TJarv]

Tomorrow will make it 2 weeks of me being back in the gym. Feels good to be productive after work for a change. The first week was pretty rough, I could barely walk after leg day. I've noticed I've still got decent strength in my back, shoulders, and legs, but need to get my arms and chest back up to par.

Yesterday I was able to leg press 385 4 times, which I was pretty proud of. The only thing that discourages me is my workout partner. Today on bench he put 295 up 3 times and I struggle with half of that.

[icehog3]

Keep consistent, Tony, sounds like you are getting back in the groove. :tu

[MarkinAZ]

After much researching on the net, reading reviews on various sites, I elected to go with the Assault pwo. I like the ingredient make-up on the label and seems to fit what I want. The serving recommendation is 1/2 scoop (or 23g). Since I have hypertension, I decided to start off with a 12g serving (or 50%) on Wed 03/13. This kicked in around 15min. The effect was simply felt in the background as reserve energy, but I could feel the pump in sets 3 and 4 of particular routines. There is Caffeine Anhydrous in the mix, so I did not have coffee for the day. There was no headaches, jitters, etc experienced. Extra weight was added on this day for two routines.

This morning after a nice walk with the dawg, I bumped up the Assault dose to 15g. Again, kicking in around the 15min mark. Was able to add extra weight to the french curls with no problemo. I'll keep the dose at 15g for the next couple of workouts and see how that rocks the garage out. Great workout this morning:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

Have a great workout Friday:tu


Tomorrow will make it 2 weeks of me being back in the gym. Feels good to be productive after work for a change. The first week was pretty rough, I could barely walk after leg day. I've noticed I've still got decent strength in my back, shoulders, and legs, but need to get my arms and chest back up to par. Yesterday I was able to leg press 385 4 times, which I was pretty proud of.

...:tu:ze

[icehog3]

Shoulders and triceps today, minimal and heavy. I usually have a day between chest and shoulder workouts, but I was feeling it today. Did high rep sets of seated military press, starting at 165 and increasing each set by 10 pounds up to 245. That was it for shoulders....that was enough.

French press for tris, they were so cashed after shoulders that I just 5 sets of those, hit some abs, and called it a day. Had enough time to eat twice before work. :r

[mosesbotbol]

Did high rep sets of seated military press, starting at 165 and increasing each set by 10 pounds up to 245.

Beast! Can you straight bar curl 135 with good form? How'd that arm blaster work out for you?

[icehog3]

Beast! Can you straight bar curl 135 with good form? How'd that arm blaster work out for you?

I can straight bar curl 135 for reps with good (though not arm-blaster good) form, Moses.

Never saw that guy with the arm-blaster again. :r

[Adriftpanda]

Chest and arms today.

Kept chest to 3 exercises today. Decided to try the bands while I benched today, felt a little weird, but it did the job.

5x8 bench press with bands
4x10 incline db presses
4x8,6,6,4 on flys

Superset on arms:
3x8 Close grip bench to kick backs
5x10 cable over head extentions to cable curls
3xfailure dips to close grip chin up
3x6 hammer head curls

Now I am stuffing my face with food :)

[Adriftpanda]

http://i626.photobucket.com/albums/tt346/hnguyen14/075D5146-0BE0-41F5-BB28-510F287C0D0A-8474-0000041D05744E66_zps62bb561f.jpg


Yup. How I feel right now. Skipped legs the last 2 weeks so I decided to go ape sht today.
10x10 at 315 to box jumps
Walking lunges to calf raise
Stiff legged deads to leg presses

[MarkinAZ]

^^^You're humpin it on the workouts Huy!:tu

Good workout this morning in the garage on 15g of Assault:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

One thing I've notice is its a bit rough going as the muscles are getting use to the start of a routine (first set), but as the pwo starts to kick-in, sets two through four appear to be no problem and everything pumps smoothly. Do you guys notice this? By the time all four routines have been completed, I'm still in focus for another routine. I'm considering adding another to the above, but I'm already putting in about 60min...

[icehog3]

For me, the first set is tough because I am old and everything hurts, Dave. :r

Warming up is actually the most painful part of my chest and my shoulder routines. As soon as I get the scar tissue busted back up and the blood flowing, I am good. I actually need the focus from the PWO on the warm-up sets just to get through those.

Day off today. I will train the whole body over 4 days starting tomorrow, then I am taking a 4 day break Friday through Monday. Hope to get hungry for the gym half way through the break, and be busting to go by the following Tuesday.

[jdakine]

Tom, I'm sure the 4 day break will be very relaxing and good recovery time for your body and soul.

Taking today off, did back yesterday. Ended the routine with deads and feel worn out today. Tomorrow is chest and triceps.

[icehog3]

Tom, I'm sure the 4 day break will be very relaxing and good recovery time for your body and soul.



I am betting you are right, Jay. I know at least one of my friends who will be on vacation wants me to train with him over the break, but the only non-injury related breaks I ever take are these long weekends, so I don't see any weights in my future next weekend. :)

[Adriftpanda]

^ who :)

Think I will make Thursday my double day, that way I could just relax and enjoy the weekend with mi hermanos.

[icehog3]

^ who :)

Think I will make Thursday my double day, that way I could just relax and enjoy the weekend with mi hermanos.

I was actually meaning Shawn, Huy. :)


I am not leaving Chicago until 7PM, so I can get a good workout in Thursday as well.

[Adriftpanda]

:(

You make bunny cry

[icehog3]

:(

You make bunny cry

Why? :confused:

[Adriftpanda]

I don't know, lol. Just thought I would say that because I kept thinking of the picture you posted in the herf thread.

[icehog3]

I don't know, lol. Just thought I would say that because I kept thinking of the picture you posted in the herf thread.

:r

Switching it up and doing chest tomorrow....back day for you?

[Adriftpanda]

Back day it is. Think I will squeeze in some deads tomorrow when I am done. We'll see how my back feels when I'm done.

[icehog3]

It would be my back day if I wasn't switching things up before vacation, so I figured it must be your back day too, Huy. :r

[Adriftpanda]

I lied. I did chest today. Partner did back on Saturday so we made today chest day.

[icehog3]

:wo We can do back "together" tomorrow!

[Ender]

Holy crap Huy, that is hilarious! Soooo true.

[Adriftpanda]

:wo We can do back "together" tomorrow!

Sweet! Lets carpool, you driving this time?

[icehog3]

Sweet! Lets carpool, you driving this time?

Yup....I will pick you up at the same place you picked me up for Bob's herf. :)

[pfm721]

Gym late last night

Cardio
5x5 Squat
5x5 Bench
5x5 Barbell Row

[Adriftpanda]

Back and some hoops today. Went pretty heavy on back today, felt great.

4x8 wide grip pull up
4x8 med grip chin up

seated row 3x8
hammer strength pull down 4x6
t-bar row 4x6
cable rear delt flys 4x8

Sorry Tom, you took too long so I left without you. Plus, all you do is hold me back. I hate how you have to do zumba before we lift.

[icehog3]

Do zumba and have a Zima, Huy.

Heavy row day, with 2 types of T-bar rows, 2 types of bent over rows, and cable rows. So pumped I didn't even try to do any pull-ups, I will throw those in at the end of my last workout of the week on Thursday...followed by 4 days off the gym. After that, it will be a long road back to catch up to Huy's max on calf raises.

[Adriftpanda]

Do zumba and have a Zima, Huy.

Heavy row day, with 2 types of T-bar rows, 2 types of bent over rows, and cable rows. So pumped I didn't even try to do any pull-ups, I will throw those in at the end of my last workout of the week on Thursday...followed by 4 days off the gym. After that, it will be a long road back to catch up to Huy's max on calf raises.

Hahahah :r you sob!

PS, mesomorph still treating you well?

[icehog3]

Hahahah :r you sob!

PS, mesomorph still treating you well?

Yes, and no crash today. :tu

[Adriftpanda]

Shoulders and calfs... yes calf raises, Tom!

[icehog3]

Shoulders and calfs... yes calf raises, Tom!

Nice! :r

Shoulders, legs and a little chest for my pre-vacation overtraining. Strong day all around. :tu

[Adriftpanda]

Wait... I did do a little legs too!

[Adriftpanda]

Okay, now I feel much better about missing tomorrow and Saturday.

Did double days today. Went this morning and now. Back and chest with arms today.

[Ender]

Did legs today. 4 sets of 8 squats, extensions, press and 6 sets of 10 calves. I skipped Monday, so I guess I'll be going in on Saturday to keep the schedule steady. That sucks.

[Adriftpanda]

It's a love/hate thing with legs and I.

[DBall]

This 5x5 routine is crazy... my back has muscle cleavage now! :r

[MarkinAZ]

Upper body wo in the garage cont on 03/19 and 03/21:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

Assault dosage up to 18g at this time with no side effects. Nice point about the pwo, gives me great focus when out in the field doing work. Just love it. I was thinking about adding a shoulder press in with the above routine. Sound good? The above wo takes between 45 - 60min...

This 5x5 routine is crazy... my back has muscle cleavage now! :r

Hmmm, six pack on the back Dan?;)

[MarkinAZ]

A nice 40min walk this morning with the dawg, and even better workout in the garage:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps
Standing press x4/8reps (NEW) added this morning.

Upped the dosage on the Assault to 20g with good energy and focus. So much so I had to add another routine:D Lovin the Assault!

Enjoy your Saturday everyone...

[MarkinAZ]

Hey, where are you slackers at?:D;)

This morning:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps
Standing press x4/8reps

Forgot to mention that the flavor for the Assault is raspberry/lemonade. Good tasting stuff!

Happy Monday morning everyone...

[Adriftpanda]

Short vacation, Mark. :)

National Chest Day. Yup...

Felt nice to be back in the gym after a 3 day break.

Chest and finished off with some triceps.

flat bench db 90lb 5x8
incline flys db 65lb 5x6
hammer strength incline press 225lb 4x6
cable flys 4x12

triceps: dips 4xfailure, overhead cable extensions --- cable pull downs (superset) 4x8

[MarkinAZ]

Short vacation, Mark. :)

Hey, nothing wrong with that Huy!

[Adriftpanda]

Back day. Tweaked my neck a little while doing reverse pull downs, so decided to go med weight the entire training.

wide grip pull ups 2x15
chin ups 2x15
reverse grip lat pulldowns 4x8
T-Bar row ---- deads (superset) 5x10
db row ----- db flys (superset) 4x10

[icehog3]

I failed, Huy. Got home at 1AM last night, didn't get to sleep until 4....and slept 'til 1 PM. Hoping to get in a back workout before work tomorrow.

[jdakine]

yeah, didn't make it tonight after work. Mid day at work I started to feel a big knot in my last back, hopefully tomorrow.

[MarkinAZ]

Morning all. Dawg and I were out walking this morning for about 45min. Nice looking full moon was out illuminating everything, and back to the garage:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps
Standing press x4/8reps

No slacking today, got it?:D;)

[jkim05]

Now that I'm back from spring break, it's time to get back to the gym, looking forward to a big day today.

[RobR1205]

Finally back to Clean & Jerks and Power Cleans. Cleaned 225 after not doing it for several months. Also started Animal Test by Universal Nutrition...WOW strength has gone way up.

[icehog3]

Missed another day, my body clock is better but still outta whack....hoping to be good to go manana.

[Adriftpanda]

^ old timers... :)

Shoulders today for me.

Arnold presses 4x8
Smith machine behind neck presses 4x8
Side delt raises 5x10
Upright row ---- shrugs 4x10
Rope slams 3x30 seconds

[icehog3]

^ old timers... :)



http://i196.photobucket.com/albums/aa73/icehog3/Velvet_zpsd5ac85e0.png

An old man walks into a gym and orders some soup....

[RobR1205]

Up to 80 pound shoulder presses now :)

[MarkinAZ]

Up to 80 pound shoulder presses now :)

...:tu

[Adriftpanda]

Legs today... squats, lunges, deads and all the fun stuff that comes with it :rolleyes:

Taking tomorrow off, my lower back is still a little sore from doing heavy deads.

Oh, and nice going Rob.

Tom... where are you :sl

[bonjing]

Short vacation, Mark. :)

National Chest Day. Yup...

Felt nice to be back in the gym after a 3 day break.

Chest and finished off with some triceps.

flat bench db 90lb 5x8
\


Wow, I need to push myself more, your doing my weight

[MarkinAZ]

Wow, I need to push myself more, your doing my weight

Get em Greg:D:tu

[icehog3]

Tom... where are you :sl

Right here, Honey Boo Boo. ;)

[Ender]

Chest day today. Got a bit rough due to lack of energy. Didn't ask for a spot like I should have. I don't sleep well most nights so Tom, I understand how that really makes anyone drag at the gym.

[icehog3]

Yeah, that is why I skipped a couple days after vacation, Andrew, just felt like I would be better off waiting a couple days until my body clock was closer to normal.

[MarkinAZ]

Excellent morning in the garage:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps
Standing press x4/8reps

Gonna take the weekend off (from the weights that is) and back to it on Monday. Happy Easter everyone...:ze

[mosesbotbol]

Donated blood yesterday and was advised not to workout that day. Felt lightheaded for hours!

[icehog3]

Good on ya, Moses. :tu

First day in a week, did back. Started strong but faded fast....Did t-bar rows, bent over rows, felt my lower back pop ever so slightly on set 4 of the BoRs and called it a day.

Hours later, back is fine.

[Adriftpanda]

Took yesterday off due to my sore back so went today. Back and chest today, but only did 2-3 heavy working sets.

Incline DB 2x6
Flat BB press 2x6 ---- drop set at the end
Cable flys 3x8

Wide grip pull ups ---- close grip pull downs 3x8
Close grip chin ups ---- wide grip pull downs 3x8
T-Bar Row 5x6 ---- rest pause on last set.

Great workout, wanted to save some more for Monday.

[icehog3]

I did chest too, Huy, imagine that. :r

Flat bench
Smith incline bench
Weighted dips

[Ender]

I begged my workout partner (who NEVER likes going to the gym) to go to the pub and then for a cigar instead of the gym. I was so tired and not feeling up to working out. Of all the days he was Mr. Encouragement/Committed it had to when I felt like being super lazy. Alas, back day was accomplished. I hate him. My wife had the audacity to give him the nod.

[MarkinAZ]

I begged my workout partner (who NEVER likes going to the gym) to go to the pub and then for a cigar instead of the gym. I was so tired and not feeling up to working out. Of all the days he was Mr. Encouragement/Committed it had to when I felt like being super lazy. Alas, back day was accomplished. I hate him. My wife had the audacity to give him the nod.

Good for you Andrew:tu

[Adriftpanda]

I wouldn't have it any other way, Tom lol!

I think I found a new toy.... Hyde. Haven't tried it yet but may give it a go Monday.

[icehog3]

I Hyde a PW, Huy? Lemme know, and how you like it.

Took today off, will do a double tomorrow. I have dayshift training Tues-Thur, so might be my last workout until Friday.

[Adriftpanda]

Yes it is, just picked it up after I trained. May give it a go tomorrow.

Just finished chest and bis today.

flat db press 3x5
incline bb press 3x5
hammer strength incline 3x5
db pull overs (love the stretch I get from this exercise)

db curls
bb reverse curls
db concentration curls

[icehog3]

Let me know how it is, Huy, we seem to get similar results. :tu

Double today, though just one exercise per bodypart:

Legs - Squats
Shoulders - Seated Military
Biceps - Barbell curls
Triceps - Cable pushdowns
Traps n- Shrugs