Re: Pumping Iron with Zemekone and Icehog3
 

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. :)

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and legs today, kept it short and heavy.

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and 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

Re: Pumping Iron with Zemekone and Icehog3
 

Cardio day, just ran a few games today.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest Day:

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice workout, Huy:tu

Just finished cardio, legs and biceps.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

You little girl. :)

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Off to do some backy back.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

Nice poundage on the deads, Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

Took today off :(

Re: Pumping Iron with Zemekone and Icehog3
 

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...

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Going in now to blow off some steam.

Re: Pumping Iron with Zemekone and 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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

this.

Re: Pumping Iron with Zemekone and Icehog3
 

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

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

Re: Pumping Iron with Zemekone and Icehog3
 

^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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Thanks Zach!

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

How's the Meso working for you Huy?

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

Up early to hit legs and shoulders.

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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)

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and 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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

Will do brother.

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

That's great, Jay.

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and 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

Re: Pumping Iron with Zemekone and Icehog3
 

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.