Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

Chest for me as well.

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

Only 1x5 on Deads.

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and 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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and 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. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Even better. Good deal brother

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

Heading to the gym with Mesomorph soon for back day.

Re: Pumping Iron with Zemekone and Icehog3
 

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!!!

Re: Pumping Iron with Zemekone and 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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Hope you guys had a good training day.

Re: Pumping Iron with Zemekone and 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.

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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


...:tu:ze

Re: Pumping Iron with Zemekone and 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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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

Re: Pumping Iron with Zemekone and Icehog3
 

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 :)

Re: Pumping Iron with Zemekone and Icehog3
 

http://i626.photobucket.com/albums/t...ps62bb561f.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

Re: Pumping Iron with Zemekone and Icehog3
 

^^^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...

Re: Pumping Iron with Zemekone and 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.

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and Icehog3
 

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. :)

Re: Pumping Iron with Zemekone and Icehog3
 

^ who :)

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

Re: Pumping Iron with Zemekone and Icehog3
 

I was actually meaning Shawn, Huy. :)


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

Re: Pumping Iron with Zemekone and Icehog3
 

:(

You make bunny cry

Re: Pumping Iron with Zemekone and Icehog3
 

Why? :confused:

Re: Pumping Iron with Zemekone and 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.

Re: Pumping Iron with Zemekone and Icehog3
 

:r

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

Re: Pumping Iron with Zemekone and Icehog3
 

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.

Re: Pumping Iron with Zemekone and 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