Re: Pumping Iron with Zemekone and Icehog3
 

Will do, Frank, thank you. :tu

For what? You rock! And you love the Blackhawks! :D

Re: Pumping Iron with Zemekone and Icehog3
 

http://www.youtube.com/watch?v=UheCc...441672&index=0

Shorts not included

Re: Pumping Iron with Zemekone and Icehog3
 

I really need to get me a pair of those shorts. They look like they'd be great for doing yoga in. Dokk?

Re: Pumping Iron with Zemekone and Icehog3
 

I repeat: I hate u all.

I swear that I will never talk about yoga again. I haven't even been in a very long time. Hell ... I only ever went 2-3 times. :r

A$$holes. :fu2 :r

Max effort leg/back day

Cardio warmup: 10 minutes on recumbent bike

Good AMs: worked up with sets of 3-5 from 45 (bar) to 275, adding 25s or 45s every time. Did a couple sets of 295. Got some spotters and cranked out 315 x 3 (PR). Was going to go for more; but I didn't want to ask for spotters again.

Squats: 225 x 5, 225 x 5, 275 x 3

Partial deadlifts: 135 x 8; 185 x 8 x 3sets

Ghetto reverse hypers: 4sets of 10

Pull down abs: 200 x 10, 12, 9; 170 x 10

Re: Pumping Iron with Zemekone and Icehog3
 

Wowwwww! You're "Lookin Good", Dokk!:r

Re: Pumping Iron with Zemekone and Icehog3
 

Blame Tom. Or maybe me, but mostly Tom. :tf



















:ss

Re: Pumping Iron with Zemekone and Icehog3
 

I'm OK with that. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

lol!!!

Re: Pumping Iron with Zemekone and Icehog3
 

Good lifts this morning. Bench 190x5, 195x3, 200x3(PR Reps). DB Row 85x5x3, and Front Squats 135x5, 155x5, 165x5.

Knee hurts and I feel fat, but stronger.

Re: Pumping Iron with Zemekone and Icehog3
 

My abs are killing me! I've been using my core a lot with golf and softball but I think it was the squats but I'm not sure since that was days ago. :confused: Gym tonite should be light.

Re: Pumping Iron with Zemekone and Icehog3
 

Max effort chest, today. Theoretically, I probably shouldn't have done this today given some left shoulder pain and tricep weirdness. That said, I'm glad I listened to my inner reckless Gerry adn went ahead with it because I totally feel better now. :D

Accessory warm-ups (mostly tricep exercises)

Floor presses: 45# x 10r x 2s; 95 x 10 x 2; 135 x 5; 155 x 3; 175 x 3; 185 x 3; 200 x 2; 205 x 1 (1RM for any kind of press). I'm happy with that result. Makes me think that 225 on flat bench is close....

JM presses: 45 x 10; 65 x 8; 75 x 8; 85 x 8, 8, 7

HS low-rows: 2pie x 10; 4 pie x 10 x 2; 4pie + 2 25s x 8

External shoulder rotations (cable): 20 x 10 x 4

Internal shoulder rotations: 30 x 10 x 2

Face pulls: 100 x 10 x 3; 120 x 10

That's it. Fun day and I'm feeling relatively good. Time to hit the showers and get to work.

Happy lifting to all! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Good lord

Second day back at it after 3 years of getting fat.

Who woulda thunk I could get so out of shape.

starting slow

Today was 30 min intense cardio between 130 and 135 bpm - I swear I felt a plate of nachos pass through my aorta

The chest and shoulders

Flat bench press 3 sets 12 by 150 (couldn't finish the last set :( )
Military press 3 sets 12 by 70 (have to go easy here blew out my shoulder in car crash 2 years ago)
Pec flys flat bench 3 X 12 at 30 (again couldn't finish the last)
Dumbell press incline 3 sets 12 by 50
Front shoulder raises 3 sets 12 by 25

Finished off with pushups till I faceplanted on the matts. I am way out of shape, gonna be an uphill run.

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck Shawn! :tu

Took it fairly easy today, tomorrow is first pre-season game, and I need to save some "gas". ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Eat some of those tacos ... you'll have plenty of gas! ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Wrong "gas", Dokk :r .......I think tomorrow will be Pad Thai. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

an "off" day today -- just random support stuff.

Warmup

Plate-loaded pull downs: 188lbs x 10reps x 4sets

Superset:
External shoulder rotations: 25 x 10 x 4
Internal shoulder rotations: 25 x 10 x 4

Superset:
Cable rope crunches: 200 x 15,15,12,11
Seated machine flyes: 145 x 10 x 4

Nothing particularly "hard" -- just going in for the reps to get the blood flowing to my muscles. :D

Tomorrow is DE leg day. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

My upper body needs a beating. Going to do pushup/pullup workout until my arms chest and back are numb tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

shoulders and chest last night...nothing special..

Re: Pumping Iron with Zemekone and Icehog3
 

Ordered some new wrist wraps (mine are getting shredded, loosing some support, and are close to 2 years old) and my first briefs: Inzer Heavy Duty Groove Briefs. :tu

I wish they'd come before I lift Monday; but they won't, which is fine.

Re: Pumping Iron with Zemekone and Icehog3
 

No pics, please Dokk! :r

Back to the gym manana, only overtime so I will go a tad late.