Re: Pumping Iron with Zemekone and Icehog3 II
 

Usually don't do double days but I've consumed enough and will consume more calories. Plus this town is boring and I have nothing to do, body feels great so why not?

Shoulders

Standing military press: 5x5
Upright row bb: 4x5
Arnold presses: 4x6
Reverse flies -- bb side delt raises: 5x8-10
Side delt raise w/cables: 4x8 each arm
Db side delt raise -- front raise: 4x12-15 (just to get a good stretch/burn)

Did traps in between some sets, didn't really keep track how many sets or reps.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Huy and Rob. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Took yesterday off, back and light chest today.

Bent over bb row: 5x5
Single arm seated row: 4x8-10
Single arm high row machine: 4x8-10 (2 drop sets)
Reverse grip lat pull downs: 4x8-12
Bent over db flies: 3x10

Bench: 5x8-10 for pause push reps
Vertical press machine: 4x8-10
Dips: 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back today, still working the weights and sets up slowly.

T-bar Rows 225, 250, 270, 295, 225
Cable Rows 220, 240, 260, 220
Pullups 4 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rest day (well, not really)

Just karate for me tonight. Had an awesome night of sparring. I gave some good hits, also took a few good ones...I'm happy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg day, kept it simple since I hit legs already this week.

Warmed up with some leg extensions to loosen up the hips and quads
Front squats: 3x10, 4x5
Leg presses: 6x10
Lying leg curls: 6x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pull day for me.

Weighted Pull Ups
Barbbell Curls
Reverse Flys
Bent Over Rows
Cable Curls
Dumbbell Curls
Chin Ups to failure

No gym for me tomorrow. Got a couple of hours of karate, followed by work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and tris today, Shoulder was really bad, kept it light (175) for high reps on the shoulder presses and did some machine work. French curls and cables for tris. Shoulder feels better after doing some severe range of motion reps.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope it feels better brother.

My copy of Generation Iron finally came in, able to watch it last night. Puts a whole new perspective on how hard these guys train. You guys are welcome to borrow it from me if you like, it doesn't come out till mid May.

Chest and a little tris today. Felt very good, move the weights with ease, sorta. Lol

Incline bb: 4x5-6
Incline db flies: 4x6-8
Flat db press: 4x6-8
Pec deck -- push ups: 4x8-10

Dips -- single arm cable push downs: 4x10
Ez bar reverse push downs: 4x10-12
Incline skull crushers: 3x8-13

Had some time so I did about 5 min of abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

I want to borrow it

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just getting back into lifting after almost a year off. Week 2 day 1. Did some back and biceps.

Seated Row 5x8-10
Lat Pulldown 5x8-10
Pull ups..well they weren't quite there yet but 3 set til failure.
Dumbbell curl 3x8-10
Dumbbell hammer curl 3x8-10
Ez curl bar 3x8-10
Close grip Chin ups...about same as pull-ups...3 set til failure.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Steve. Back today for me.

Deadlifts: 4x5
High row machine: 4x6-8
Reverse fly machine: 3x8 w/drop set
Negative V-grip pull down: 4x6
Seated machine row: 4x6-8 w/drop set

Had some time left so I killed biceps. Incline db curls, preacher curls, reverse grip 21s.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to have you back in the fold, Steve.

Nice workout, Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ya I am enjoying being back in the gym. Killing me seeing how much I am lifting now and what I was then. O well. Give it 6 months I guess.

Chest and Tris today.

Flat Barbell Bench 3x8-10 and then 2xFailure
Flat Dumbbell Press 3x8-10
Incline Dumbbell Press 3x8-10
Fly Machine 2x8-10
Seated Skullcrushers 3x8-10
Laying Skullcrushers 3x8-10
Tricep Pulldown 4x8-10 1xCountdown til failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day is my least favorite day. Well just before legs...

Re: Pumping Iron with Zemekone and Icehog3 II
 

A medication has been making me feel nauseous and sickly the past couple weeks. Hope to get out of the funk soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I use to not like legs, until I started seeing them grow. Actually do legs twice a week now. There's not a day I don't enjoy training.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Same! I don't know what happened, but something clicked and now I love legs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Don't get me wrong. I love hitting the gym up. Just have some exercises I enjoy doing SOOO much more than others. Maybe need to switch up routine and that may help.

Seeing the gains also really helps to motivate me. Maybe have to start looking for them more in the legs.

No gym for me today yet. Sick kiddo so may head up to gym a little later and see what I can get done after she goes to bed.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Speaking of legs, leg day.

Warmed up with some leg extensions, 5-7x10-15

Front squats: 5x6
Lying leg curls: 6x8-12
Seated leg curls -- hack squats: 4x15-20
Stiff leg deads: 4x12-15

Not a whole lot of energy today, partly due to staying out till 3am.

Re: Pumping Iron with Zemekone and Icehog3 II
 

This. I started loving legs when I started logging all of my workouts in a notebook with the weight I used and reps I performed. Since I'm highly competitive with myself, I try to beat the last workout I do, even if it's by one more rep and/or 5 more pounds than last time. All those "one more rep than last time"s add up over time :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and chest touch up.

Incline db: 4x8-10
Incline hammer strength: 4x8-10
Cable flies: 4x10-12

Standing military press -- upright row: 4x8
Single arm BB push press: 4x6-8
Db side lat raise: 4x8-10
Seated side lat raise machine: 4x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did my best bench yesterday pushing up 230 for one rep, are you supposed to count the bar? I always get confused so I don't count the bar. I got excited, body and mind said another but right shoulder said no :<:td.

Now I want to be able to push this weight up consistently, meaning I want to be able to do this for sets/reps. Right now I'm doing 180 for reps until I can do 3 full sets of 10, right now its 3 sets for 5-6 reps comfortably, I don't have a spotter. That's kind of been my routine of doing the heaviest weight I can do for all sets as long as I don't sacrifice form, doing as many reps as I can do, per set. Is this a bad thing, am I working out wrong?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I don't see a problem, Greg. Keep in mind, everyone has different goals when they train.

Yes, people usually count the bar unless you're doing something that is assisted like the smith machine

Re: Pumping Iron with Zemekone and Icehog3 II
 

I mean, as long as youre consistently not counting the bar, and your numbers are still going up, then good stuff! I count the bar (usually 45 lbs) unless it's not an Olympic bar such as an EZ bar, cambered bar, Bella bar, short bar, etc because they all feel different weights.

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Breast Day. Just going through the motions today, kind of sluggish today.

Incline db press: 4x8-10
Fly machine: 4x8-12
Low cable crosses --dips: 4x10-12
Flat bench press: 4x8-10

tri push downs:4x12-15
db tri kickbacks: 4x10
single arm db extensions: 4x8-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm getting a weird sensation down my right arm when I'm on the high row machine. When I pull down, I get a tingling (like arm is asleep) going down my arm. As soon as I stop it goes away. Anyone experience this before? Just started a few weeks ago and only during this exercise. I know the logical step would be not to do this exercise for a while but I'm kind of stubborn.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like you are pinching a nerve at some point in your range of motion, Greg. Tried any anti-inflammatories before lifting?

Chest today, back manana. Gotta get back in the groove.....

Re: Pumping Iron with Zemekone and Icehog3 II
 

Haven't trained in 4 days, this might be one of the longest streaks for me. Can't really walk around...

for a funny story, wife and I came home tonight and our dogs had brown stuff all over their face and paws. We examined it, smelled it and said, "smells like protein." Walked further into the house and there it was... my travel baggies of protein were ripped open! I have about 4 bags that are filled with protein when I travel and I just throw it in my gym bag. They consumed about 50-60 grams of protein each. HAHAH

Re: Pumping Iron with Zemekone and Icehog3 II
 

Do your dogs look any moe muscular, Huy? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

No, but he was snoring EXTRA loud last night.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Anyone watch BroScience on youtube? Dude's crazy funny. My favorite quote by him, because it's true.

"The day you started lifting is the day you became forever small [because you will never be as big as you want to be]." -Dom

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sometimes, he's entertaining

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been adding more cardio again to the work out. After lifting sessions I hit the eliptical for about 30min.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Is that Spanish? What's cardio?

Re: Pumping Iron with Zemekone and Icehog3 II
 

It is actually Greek ;) but I still don't know what it means :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Once Greg gets bored with the eliptical, he can get his cardio playing for my hockey team. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hahaha

But on the subject of cardio. My favorite form of cardio is the nonexistent one. I rely 100% on my diet. When I get forced into doing cardio, I prefer some form of HIIT (high intensive interval training). 30 minutes on a treadmill or any of those weird looking machines seems like 30 minutes of agony to me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I prefer hockey and sex, but hockey games last a lot longer for me. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Going on a cruise so I think this is the perfect time for me to do a adrenal restart...

Re: Pumping Iron with Zemekone and Icehog3 II
 

I don't even know how to do an adrenal restart! :D

But I whacked the living chit outta my back today with high rep T-bars at 250, high rep cable rows at 220, barbell rows at 225, 245, 265, 285 and some pullups to finish her off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just got a Powerblock Sport Set for a steal on Craigslist. Comes with a stand, 2x5-90lb blocks and 2x3-24lb blocks. All I need now is an adjustable bench and I can do some working out at the house as well. May prevent me from taking any days off, which is a good thing. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got a couple warnings at the gym over the past few days about using certain equipment and chalk. I'm getting really fed up with my Globo Gym. I'm going to check out a different gym after 4th of July. A guy I used to train with loves it there and says the atmosphere alone will make me stronger. We will see.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope the new gym is a good one, Son. MY gym frowns on chalk too, I just tell them to go **** themselves, this is a ******* gym. But I'm old, I can get away with that. :r


Hit chest hard today, have a game shortly. Back tomorrow, another game tomorrow night. My body must be confused as to whether to get big or get lean.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good workout week, and a rest day yesterday.

Back to chest today, tore it up with inclines, vertical bench on the plate loaded machine, declines, some flat bench and some flyes. Hoping to have just as intense a day manana on back day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ahhhh to be back at a gym and see barbells!

Got a good a session in today hitting legs.

Sumos dead, from squats, extensions, leg curls. All the good stuff.

I go to 24 hour fitness super sport in downtown. It's pretty spacious and there are a good amount of power lifters there so using chalk and slamming the bb isn't that much of a problem, at least slamming it to an extent.

Re: Pumping Iron with Zemekone and Icehog3 II
 

good to see this post alive, straight calisthenics with some kettle-bells for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

MIxed it up on back today. Went light (205) on bent over rows for reps sets, fast pace until I felt like I couldn't handle another set. Went to heavy T-bars, a bit slower paced and pyramided up to 295. Finished with narrow grip cable rows and wide grip pulldowns. Great pump, still pumped 3 hours later.

Hockey tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breast day :)

Decent weights today, went for 8-10 on each set with 4-5 sets. Think we did about 5 chest exercise and ended with some standing military presses. Barely squeezed out 135 for 5x4.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, :)

Deads, heavy for low reps and then reduced the weight by 40% and worked on deads at a deficit.

Didn't do a whole lot of exercises after that, maybe 3 more but the reps and sets were high. Kept everything to at leasat 5-7 sets for 8-12. Pull downs, high rows, db rows.

May take a day off tomorrow... not sure. I haven't dedicated a day to arms in a while, maybe I'll give that a go.