Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest today.

Warmed up with some light cable flies 4x12-20 just to get the pecs going.

Flat db, incline db, dips, and then finished off flies. All 4x10-6, the last set is basically my heavy set, so just 6. Had some time so I did a couple tricep work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back yesterday. Tried doing some pre-fatiguing with cables before hitting the rows, got a good workout.

Cable pulldowns 200, 220, 240, 260, 270
Cable Rows 220, 240, 260, 280, 300
T-Bar Rows 250, 270, 295
Barbell Rows 245, 275, 275, 225

Shoulders today. :hn

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice!

Back this morning. Real nice pump, feeling nice and full.

Neutral grip lat pull down - 4x8-10
Bent over DB row - 4x8 (drop set)
High row - 4x8-10
T-bar row 4x10-12 (2 drop sets)

Finished off with reverse grip lat pull down -- stuff arm lat pull down 4x10-12

Getting my cardio in this weekend, bball tournament. I hate running....

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck in the tounament, Huy! :tu

Light shoulders today, actually got great range of motion and nice high reps. Didn't do many sets, felt like less was more today.

Seated Military Press 135, 155, 175, 195, 215, 175, 135
Barbell shrugs 275, 275, 315, 315, 275

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back on the 5x5 workout plan... :banger

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good chest day.

incline db press, 15* incline db flies, hammer strength decline press, dips. All 4x10-15

finished off with a couple tricep work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good rep day, Huy. :tu

Took today off after a tough game late Sunday night (we had 8 skaters against a full team of 20 somethings, got outshot 30-9, but won 3-0). Figured I would be stronger for back with a good night's sleep, so that's up tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day.

Bent over rows 185, 205, 225, 245, 265, 275, 285
Bent over rows (Smith machine) 225, 255, 285, 305, 315
T-bar rows 270, 270, 270
Cable rows 260, 260, 260, 260
4 sets pullups to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day as well, Admiral!!!

Bent over DB rows 4x10
Seated row (single arm) 4x8-10
Neutral grip lat pull down -- stiff arm lat pull down 4x10-8
Roc-It machine reverse lat pull down 4x6 (drop set, went heavy for this)

Finished off with abs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

back/bi's day for me as welll yesterday

Rack Deadlifts - 135x15, 225x12, 275x10, 315x8, 375x4
Dorian Rows (Bent-over Rows) 135x15, 225x10, 275x8, 135x15
Wide Fat Grip Lat Pulldowns - 100x12, 140x10, 160x10, 175x9
Preacher Curls - 145x12, 155x10, 165x8, 175x7, 125x12
Closed Grip Cable Row - 180x12, 210x10, 230x10, 260x9
Hammer Curls SS with reverse grip Barbell Curls - 3 sets, same weight 35/40 x 10
Standing Bicep Curls (DB), Run The Rack - 25, 30, 35, 40, 35, 30, 25 x 7

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day today. Like last time, kept it relatively light and real short due to being a wuss about pain.

Did Militarys with an exaggerated range of motion to try and free up the joint a little. 135, 165, 185, 205, 215, 195, 175.

High rep shrugs 8 sets @ 315 .

That was it...short and not so sweet. But I got through it. Hockey tonight, arms and abs tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Seated or standing, admiral?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Seated, I forgot to type that, Huy. ;s

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs today. High volume, love/hate thing.

Leg press 5x15
Lying leg curls 4x15
Stiff leg deads 4x10-8
Front squats 5x8
Finished off with leg extensions 2xfailure (around 20-30)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shouldas and aaaams today. Longest I spent at the gym in a while.

Standing military presses 4x6
Arnold presses 4x6-8
Incline single db side lat raise 4x8-10
Face pulls -- upright row 4x10-8
Cable side lat raise -- bus drivers 4x10

Super set my arms, bis and tris. Kept everything 3-4x8-10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squeezed out a good back workout today before heading up to Portland to see Mr.Mark.

Pull ups to warm up 5x10-15
Neutral grip lat pull down
Bent over BB row
Reverse cable flies - 4x10-14
Seated low row machine

Pull up contest with my partner to finish it off. I win :) Kept all the exercises to 6 rep max for 4-5 sets, not including my warm up. Wanted to go heavier today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good workout prior to debauchery, Huy. Give Mr. Mark my bestest.

Re: Pumping Iron with Zemekone and Icehog3 II
 

International chest day.

Bench Press 225, 265, 285, 305, 315, 325, 275
Incline Bench 195, 215, 235, 255, 275
Flex Vertical Bench 250, 275, 295, 320
Dips 3 sets to failure

Followed by a steak and egg whites lunch

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rep day for back, with a little weight to make it challenging/interesting

T-bar Rows 225, 270, 270, 270, 270, 295, 295
Wide grip Pulldowns 220, 240, 260, 280
Cable Rows 220, 240, 260, 280
Bent Over Rows 225, 245, 275, 275

Dead hangs x 2 to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had to get in today after a weekend of eating whatever the hell I wanted.

Chest, abs and some steady cardio.

Flat bb bench
Incline hammer strength press
Incline db press
Cable presses

Decided to go heavy and kept the reps low. 5x5-6 on all except for the cables. Did those for about 12-14. Finished off with abs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pretty quick back day yesterday. Went heavy and went low. 4x5-6 or 5x5

Wide grip lat pull down
Reverse grip lat pull down using hammer strength
T bar row
Seated low row
Back extensions

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders yesterday....pre-fatigued my delts with some machine presses to 240, then did some seated presses from 135 to 215.

Heavy shrugs for traps, and finished with some tricep work.

Off to hit legs now, wish me energy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Don't you wish you had some of that 1.3 during your leg day? I miss it, thats for sure.

Leg day as well tonight...

Re: Pumping Iron with Zemekone and Icehog3 II
 

Oh, I do, Huy.

Fit RX still has some old-formula Jack3d in wild cherry flavor. It helped a lot today, especially after a late game last night. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Do they really? Thanks for the heads up. I'll take a look later tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

$75 holy crap. Nvm.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I will let you know if they put it on special again, I got 2 for $98 with free shipping.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'll take one of yours, thanks and xoxox

Leg day. 'twas nice...

Squats 5x5-6
Stiff leg deads (working from a deficit) 5x10-6
Leg press hammer strength machine 5x12-15
Lying leg curls (singles) -- single leg deads using db 5x10-12

That's all she wrote!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Don't have a full one left, but I will keep the eye out for the special, Brother.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Speaking of the devil... Just got an email from Fitrx. The twinpack for them is up on sale. 2 for $100. Guess I'll take a couple :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

And I didn't get the e-mail....WTF!! :mad:

Re: Pumping Iron with Zemekone and Icehog3 II
 

Weird, I've never ordered from them. Guess they just like me more :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I got the e-mail about 1/2 hour later. I like you more too.

Re: Pumping Iron with Zemekone and Icehog3 II
 

:)

Shoulder day

Arnold presses
Incline front raise
Incline side delt
Face pulls -- upright row
Heavy standing military press

Finished off with lots and lots of shrugs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day....also my 6th day in a row, I am probably not going to take any days off until I leave for Shack.

Hard and heavy, and real short rest intervals.

Bent Over Rows 225, 245, 265, 295, 315, 335
T-Bar Rows 270, 295, 315, 270
Cable Rows 260, 280, 290, 310
Wide grip pullups 3 sets to failure
Close grip pullups 2 sets to failure
Dead hang 1 set to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Deads and back today possibly... Letting my food settle, I have time to think about it

Re: Pumping Iron with Zemekone and Icehog3 II
 

I lied, arms and abs today.

super set my bis and tris, everything was 4x8-15

did a bunch of ab stuff as well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Deadlift day.

Conventional as well as sumos. Didn't want to go too heavy. Repped at 315 for about 5x5-6, decreased the weight to 245 for the same. Think I ended up doing 15 sets

Finished it off with some rowing movements as well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders today, various pressing movements until I couldn't get the weight off the rack.

Finished with some triceps, put off trap work 'til tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breasts today; fueled by ice cream, Japanese pastries, and teriyaki sandwiches. :)

Warmed up with light incline hammer strength press. 3x15

Incline db press
*15 degree incline flies (went lighter, 8-10 reps)
Hammer strength incline press
Flies (lighter 8-12)
Dips w/weights

Finished up with a couple tricep lifts, not much. Did all my working sets 5x5-6 unless noted.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and Tris, to workouts left 'til vacation.

Bench Press heavy
Vertical Bench heavy
Incline Bench moderate
Decline Bench moderate
Close Grip Bench moderate
Cable Pishdowns moderate
Dips bodyweight

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's a lot of pushing! How long did that take?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Probably sound an hour, Huy,

Back and traps today

T-bar Rows 250, 270, 295, 295, 295
Bent Over Rows 245, 275, 295, 315, 345, 275, 225
Pullups 15, 13, 11
Cable Rows 270, 290, 310, 260
Chinups 11, 9
Barbell shrugs 275, 315, 365, 385, 275
Dumbbell shrugs 110s, 115s
Deadhangs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last workout before Shack tomorrow, going to hit legs, bis and shoulders. That will make 11 straight days in the gym without a day off.

Feel good, not overtrained, but I know 5 days off will be a good thing physically. By Sunday I should be chomping at the bit to get back in, so hoping that will give me a mental boost as well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Enjoy your 5 days off. Sometimes you just need that. I'm actually taking 3 days off, not planned but starting wed-Friday, I'm just slammed with plans. It will be the longest I've taken off in a couple years.

Hit legs hard last night, felt great.

Front squats 4x6-8
Smith machine lunges 4x8-10
Lying leg curls 4x8-10 (drop set)
Stiff leg deads 4x8-10
Fst -7 on leg extensions

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Huy, wish you were gonna be there herfing with us.

Headed in for the Last Hurrah now.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Me too my friend, me too. Smoke something pedestrian for me, baller.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ha, found out my right shoulder blade doesn't move properly which is causing a pinch in my shoulder. Stretching and massages for me for a while -(P

Re: Pumping Iron with Zemekone and Icehog3 II
 

There's a $20 message parlor in SF... You have to knock on the door to get in. They will do a "line up" for you. You'll end up paying much more than $20 though :)