Re: Pumping Iron with Zemekone and Icehog3 II
 

SED110 in the books ...

Back Squats
135x10
225x10
315x8
365x5
405x2
425x1 (matched my PR)

Finished up with some hypertrophic arms and shoulders.

Re: Pumping Iron with Zemekone and Icehog3 II
 

110. Just "wow". :tu

Off day for this cowboy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You're at 110, what's another 890? Let's go for 1k!

Chest and back

Incline DB 4x8
Seated cable press 5x10
Seated flies 4x12-10
Incline bb pause 4x5
Dips 5x12-15

Wide grip pull down 4x8-10
Deadlift 4x amrap (around 15-20) @315
Seated front pull down 4x10
Pull ups 5x amrap (around 15-20 per set)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I did front squat today but kept it super low volume and weight; deliberately used it as a stretch ... 95x5 (pause) & 135x5 (pause)

Deadlifts :
Sumo - 135x5 / 225x5 / 315x5 / 365x3 / 405x1
Conventional - 315x5 / 365x3 / 405x1 / 455 - failed

Finished off with with some quad focused leg press 450x10 / 630x10 / 810x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

111! :D

Off to the gym for leg day, smell y'all later!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Tom! #plamf ???

I wasn't gonna count the front squats towards SED ... I figured I'd just use it as stretching.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Counts in my book, Charlie! :tu

Leg press, hack squats and hammy curls for me today. Tomorrow, chest/back supersets.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Personally saw Andrey Malanichev squat 1036lbs today, that is all.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Amateur! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I watched some of it myself. Malanichev is one of the worlds best powerlifters, he's not called the Mad Russian for nothing. He will total 2500 soon enough. I think his total was 2400 today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice. I was there in person

Re: Pumping Iron with Zemekone and Icehog3 II
 

2400 total ... insane!

Same front squat routine today as ytrdy, slow and steady just wider stance. Nice stretch without too much exertion.
Today was shoulders. Front/Back Barbell OHP / Arnold Press / Side Raises SS w/ Fromt Raises / Posterior Delt Raises / Heavy Barbell Shrugs

I'm gonna have to get my diet under control. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

112? :D

Back today, been 2 weeks since my last hockey game, and my endurance just sucks. Went really heavy on bent over rows and cable rows because I knew I was only going to get a few good sets of each. Finished off with both super wide and narrow pullups and a couple more cable movements. Feel like I'm still getting a good workout, but looking forward to being able to hit it hard for more than 30-40 minutes again soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Your back must be ripped! King of Rows!

Re: Pumping Iron with Zemekone and Icehog3 II
 

My rotator cuff certainly is! :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

LOL that was funny

Front squats for stretch (45x5 / 95x5 / 135x3)
Rack Pulls (135x10 / 135x10 / 225x8 / 225x5 / 135x5) ... first time doing rack pulls and wanted to use it for its actually purpose so I kept the weight low and really really focused on form. Even tried some hook grip @ 135 ... it was interesting lol
Calves - hypertrophic
Cardio - 20min of elliptical / will walk with the wife tonight

Re: Pumping Iron with Zemekone and Icehog3 II
 

Very cool, Charlie. :tu

Was tired today, going to double up tomorrow since it's just shoulders and arms, and I've been going short lately anyway.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hook grip is a motherfuuuukr

Legs and shoulders

Squats 4x3
Pause squats 4x5
Leg press 5x15-20 w/2 drop sets so on the last set we did 60 reps
Stiff leg deads 4x12
Seated leg curls - extensions 3x15

Arnold presses 4x8-10
Seated DB side raise 4x20
Side delt raise machine 4x15-20
Rear delt dly machine 3x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good day. Huy! :tu

Heading to bed early to rest up for a double manana. :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Huy!

Get it, Tom!