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Re: Pumping Iron with Zemekone and Icehog3 II
Feel better, Greg.
Make me a reservation, Huy. Rep day to finish my 11. Dropped rest time between every set Leg Press 600 - 20, 18, 16, 15, 14, 14 Cambered bar curls 125 - 19, 18, 17, 16, 15, 14, 13, 12 Seated military press 175 - 19, 17, 15, 13, 12 That's it, just gassed. Today is the first day I have felt overtrained...prefect day to start my vacation. See y'all on Monday. Lift hard. :ze |
Re: Pumping Iron with Zemekone and Icehog3 II
Enjoy brotha; sorry, they are all booked up. The only one that is free looks like Greg with a weave.
Nice back day for me. Been finishing my workouts with fst 7s |
Re: Pumping Iron with Zemekone and Icehog3 II
You guys mind if I jump in on this thread? A little about me:
Been working out for years and have recently shifted from powerlifting to more fitness oriented stuff. Really injured my lower back doing some heavy deadlifts. I've lost 40lbs in the last three months and have started some Crossfit training as of late. Had an off day today but plan to hit it hard tomorrow after work. Here's a back shot from the other day, just to track progress: http://i828.photobucket.com/albums/z...ps5b050ad8.jpg |
Re: Pumping Iron with Zemekone and Icehog3 II
Headin' to the gym shortly after 5 days of eating anything I wanted, drinking more than I needed, and moving only when necessary.
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice, Steve. Keep working.
I'm with you, Tom. 5 day vacation and I took 4 days off. Probably one of the longest breaks I've had since training. I'll train whatever you train today, it's a new week for me. |
Re: Pumping Iron with Zemekone and Icehog3 II
Rough one today.
Warm up: 500m row Kettle bell swings - 20lbs 4x20 Overhead squats - 45lbs 3x10 WOD: Elizabeth 21-15-9 rep scheme for time Power cleans @ 135 Dips Finished in 10:30 on the dot. Broke the cleans into equal sets of 7, 5, and 3. Did 20+ on all sets of dips. Finished with some bi and ab work then another 1600m row. Off tomorrow to go watch Exoendables 3 with a buddy then bodyweight work on Wednesday. |
Re: Pumping Iron with Zemekone and Icehog3 II
Well, I did not do Elizabeth but I'm sure she is cute :)
I did however train with my wife... Chest day! The 4 day break did a lot of good for me. Warmed up with some incline hammer strength, light to moderate 3x15-20 Flat db flies 4x8 Incline db press 4x6-8 with 2 drops sets Hammer strength press 4x8-10 Weighed dips 4x10-15 Finished off with some abs |
Re: Pumping Iron with Zemekone and Icehog3 II
Good job, Men.
I was burnt and saved my juice for playoff hockey tonight. It didn't help. :r After 3AM and back to work tomorrow, so looks like my 5 day break will be a 7 day break. Hope it helps me as well, Huy, though my shoulder feels like french-fried chit right at the moment. :hn |
Re: Pumping Iron with Zemekone and Icehog3 II
I finished up a killer leg day... Took a lot out of me.
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Re: Pumping Iron with Zemekone and Icehog3 II
Solid workout tonight.
Warm up: Mobility drills Mountain climbers 2x50 Overhead squats 2x10 @ 45lbs WOD: Cindy As many rounds as possible in 20 minutes of: Pull-ups x 5 Push-ups x 10 Air squats x 15 I was able to complete 17 rounds in 20 minutes. Used a variety of hand positions for the pull-ups and push-ups and different foot positions for the squats. Afterwards I did some calf work, ass to grass barbell squats with 135lbs, abs then 1 mile on the step mill. Off day tomorrow. Hitting the pool with the wife and kiddos then back at it Friday morning. |
Re: Pumping Iron with Zemekone and Icehog3 II
Enjoy you day off, Steve.
Hit that lat today. Warm up: 5x10-15 pull ups, all different grips Neutral grip lat pulldowns Seated row machine bent over bb row reverse cable flies (5x10-15) close grip pull down -- stiff arm lat pull down Did all 4x8-10. Back is feeling reaaaaaal nice right now. Had some awesome thai food for the pw. |
Re: Pumping Iron with Zemekone and Icehog3 II
Put in some work today.
Warm up: Broomstick twists Kettlebell swings Squat jumpers WOD: Ten rounds for time of: 135lbs deadlift x 15 Push-ups x 15 Completed in 10:49. Seriously underestimated this workout. I was cruising through the first six rounds but somewhere around the fifth or sixth rep in the seventh round my lower back and hams were smoked. Rounds 8, 9 and 10 were a grind to the finish. After that it was some close grip bench, dips, ab work and a mile run to close out the day. May try to get in a 3000m row tomorrow if I can find the time. |
Re: Pumping Iron with Zemekone and Icehog3 II
Finally hit it today....got out of the groove since Shack, so I did a rep day.
Bench press 4 sets @ 275 Decline Press 2 sets @ 315, 2 sets @ 275 Incline press 3 sets @ 225 Dips 3 sets at bodyweight (a little heavier since Shack, LOL) |
Re: Pumping Iron with Zemekone and Icehog3 II
I worked out my belly today with a medium pizza :)
Oh can't forget the frozen yogurt! Going for the nice pump tomorrow |
Re: Pumping Iron with Zemekone and Icehog3 II
A nice chest day, fueled by last nights pizza.
Went heavy on flat bench 5x5-4 Incline db press Cable flies Flat db flies Hammer strength press All were 4x8-12 Finished up with some bicep work. Standing db curls, reverse grip curls -- v-grip pull ups (great bicep) movement. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back Day.....short, heavy and sweet.
T-Bar Rows 225, 275, 295, 315, 275 Barbell Rows 225, 255, 275, 295, 295-225 superset Cable Rows 220, 240, 260 Wide Grip Pulldowns 200, 220, 240 Pulllups 2 sets bodyweight to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Decent workout today.
Warm up: Deep static stretching. My hamstrings are sore as hell from Saturday's workout and this was much needed. Kettlebell swings Resistance band work WOD: Six rounds for time of: Walking lunges x 100ft Pull-ups x 21, 18, 15, 12, 9 and 6 Sit-ups x 21, 18, 15, 12, 9 and 6 Completed in 17: 25. Surprisingly, this workout wasn't all that hard, probably one of the easier ones I've had lately. Not terribly happy with my time but that's really my fault there. I got too aggressive with the pull-ups to start out with. I should have broken them down into three even sets for each round instead of trying to knock out as many as possible right away. That just ended up smoking my grip earlier than it should have. Oh well, live and learn and all that. Moved onto some back and front squats followed by some calves, abs and then a 2000m row. I did shave 30 sec off my row time though! Rest day tomorrow then back at it Wednesday unless I score some overtime at work. Keep up the strong lifting gentlemen! |
Re: Pumping Iron with Zemekone and Icehog3 II
A very crappy leg day, fueled by less than 125g of carbs today...
Highlight of my session was hitting squats 5x8 @315, felt fairly light actually. Maybe good thing that I hardly do squats. My ass is big enough, mainly stick to front squats. |
Re: Pumping Iron with Zemekone and Icehog3 II
315 is nothing to sneeze at Huy. :tu
Steve, those pullup numbers are impressive. :tu Didn't get to train today, had court at 9 and didn't get out until it was time to head to work. Hoping to double up tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
Sounds good brotha, enjoy your session tomorrow.
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Re: Pumping Iron with Zemekone and Icehog3 II
Got my double in, Huy, got to the gym an hour earlier than usual to make it happen.
Legs - Leg Press, Hamstring Curls Shoulders - Seated Militarys, Standing Militarys Biceps - Cambered bar Curls, Preacher Curls Triceps - Skull Crushers, Cable Pushdowns Off again tomorrow, then breasts and abs Thursday. |
Re: Pumping Iron with Zemekone and Icehog3 II
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Good work there Tom. I'd be dead trying to pull a double like that. Huy, those squat numbers are damn good to me. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back work:
Deadlift 5x6-8 Pull ups (variety of grips) 4x10 Hammer strength high row Reverse grip lat pull downs DB row Reverse flies All were 4x8-10 Finished up on wide grip pull ups till failure. Did some tricep work as well. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good day Huy. :tu
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Re: Pumping Iron with Zemekone and Icehog3 II
Another workout in the books.
Warm up: .5 mile walk at 4% incline. WOD: 1 mile run 100 sit-ups 100 push-ups 100 back extensions 50 pull-ups 1 mile run Finished it all in 37:32. Oh Lord, those back extensions were tough! Next time I attempt this I'll push myself a bit harder on the runs to make up some time. Keep up the hard lifting men! |
Re: Pumping Iron with Zemekone and Icehog3 II
International Chest Thursday:
Bench Press: 225, 255, 275, 295, 305, 315, 325 Incline Bench 185, 205, 225, 245, 275 Hammerstrength Wide Grip Bench 275, 325, 325 Pec-Deck Flyes 235, 250, 265 |
Re: Pumping Iron with Zemekone and Icehog3 II
Took a trip to the woodshed with today's workout:
Warm up: Band extensions Mobility drills Broomstick snatches WOD: The Chief+ 5 rounds, 3mins on 1min off of: 135lbs power clean x 3 10 push-ups 10 squats As many rotations of this as possible in 3mins I managed 3 rotations per round. Cleans got REAL ugly those last couple of rotations there, lol. Finished with towel pull-ups, shoulder presses, then 1 mile on the step mill. Gonna hit the gym with the wife tomorrow morning then it's a baseball game (and several beers) that evening. Tom, everyone knows that Monday's are National chest and bi day! |
Re: Pumping Iron with Zemekone and Icehog3 II
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Back Day Today, went a little lighter anf super high reps, short rest. T-Bar Rows 225, 250, 270, 270, 270 Barbell Rows 205, 205, 205, 205, 205 (superset with T-Bar 225) Cable Rows 270, 290, 290, 260 Close grip Pullups 2 sets to failure Wide grip Pullups 2 sets to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Low strength day and the shoulder was feeling wonky, so did something different today.
Put 135 on the bar and did sets of seated military presses to failure, using an exaggerated range of motion (well below parallel) to try and stretch out the shoulder and break up scar tissue. Did a total of 205 reps, then did some extreme stretches to finish off. |
Re: Pumping Iron with Zemekone and Icehog3 II
National back day
Pull ups for warm up. 4x10 with some negative pull ups Dead lifts, 4x6-8. Proud of Staci, she pulled 185 for reps. 3x6 for her. Neutral grip pull downs 4x8-10 High rows 4x8 w/drop set Db row -- bent over flies 4x8-10 Stiff arm lat pull downs 4x12-16 Finished off with some triceps |
Re: Pumping Iron with Zemekone and Icehog3 II
Arm day:
Cambered bar curls Barbell curls Precher curls Skullcrushers Cable pushdowns International Leg Day tomorrow.... |
Re: Pumping Iron with Zemekone and Icehog3 II
Intergalactic workout today.
Warm up: Mobility drills 3 minute walk at 5% incline WOD: For time complete: 1 mile run -then- 5 rounds of: 225lbs deadlift x 5 Dips x 15 Finished it all in 15:58. I did stop the timer while I walked from the treadmills over to the rack and slapped 225 on the bar. Finished with some cable push downs, pull-ups, push-ups, abs then a 2000m row. Feeling whooped tonight. Gonna pour myself a stiff drink and stretch out for a while. |
Re: Pumping Iron with Zemekone and Icehog3 II
Legs today.
Squats 5x5 @315 Sumo deads 5x5 @375 Rest were isolation movements, leg presses, lying curls, seated leg curls 4x12-15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Heavy leg press and hamstring curls today...wish I could do some squatting, Huy, but I just can't get my shoulder to cooperate. I will keep working on it.
International Chest Day manana...on a non-Monday where it belongs. :r |
Re: Pumping Iron with Zemekone and Icehog3 II
Vertical bench
Incline Bench Decline Bench Flyes Lots of reps today, good pump. Back day manana. |
Re: Pumping Iron with Zemekone and Icehog3 II
International Shoulder day :)
Db side lat raise 4x10 Standing arnold presses 4x8-10 Seated smith machine military press 4x10-12 BB upright row -- machine shrugs 4x10 Rear delt flies 4x12-18 Face pulls 4x12-15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Arms and calves today. Quick and fun.
Seated calve raise, standing calve raises, and did donkey raises. Tricep rope extensions 4x12-15 Ez bar reverse grip extensions 4x10-12 Standing db curls 4x8-12 Ez bar curls 4x8 (drop set) Ez bar reverse curls 4x10 Dips -- machine preacher curls 4x10-12 |
Re: Pumping Iron with Zemekone and Icehog3 II
Back Day.
Prefatigued the lats with pullups. 8 sets to failure. Can't get as many as I used to with the first set, only got 18, wonky shoulder must mess with my form a touch. After the pullups, continued with heavy cable pulldowns. 200, 220, 240, 260, 260, 200. Didn't have much left for the rows, only got up to 245 on the barbell rows, 270 on the T-Bar rows and 260 on the cable rows. But that was plenty after all the pullup/pulldown action, and my lats were trashed. |
Re: Pumping Iron with Zemekone and Icehog3 II
Ahhh got to train with my buddy today since Staci will be going to Vegas tonight.
We did back and chest today, killed me. Incline bb 5x8-10 Neutral grip lat pull down 5x8-10 incline flies -- db bent over rows 5x8-10 cable presses -- seated cable row 4x8-12 dips -- wide grip pull ups 4x6-10 (back was shot) |
Re: Pumping Iron with Zemekone and Icehog3 II
Love them supersets, Huy. :tu
Shoulder day today. You know it's not going to be a good day when you are getting sharp pains before you even warm up. :r Gutted it out through 4 sets of militarys and 4 sets of seated militarys. That was all I could handle. Hit abs hard after so I felt like I accomplished something anyway. |
Re: Pumping Iron with Zemekone and Icehog3 II
Ouch! One of those bad days huh brotha.
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Re: Pumping Iron with Zemekone and Icehog3 II
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Thinking about a chest/back superset day next week, been awhile for me and I love those days. You're inspirational! |
Re: Pumping Iron with Zemekone and Icehog3 II
Feelin' whooped after today. I hit the gym Tuesday with the wife and it was just a whatever kind of day. Still got in a 1.5 mile run. Today's workout though:
Warn Up: Stretching Barbell snatches (need some serious work on these) Sumo deadlift high pulls 135x5 superset with pull-ups x 5 (4 sets) WOD: Squats 3/3/3/3/3 135/185/185/205/205 First time squatting with any real kind of weight since I hurt my back a year or so ago. Felt good to have some weight across my back again. Form needs some work, but overall it was pain free. Finished up with some abs then a fast 1000m row. Keep up the good work men, hope that shoulder of yours cuts you some slack Tom. |
Re: Pumping Iron with Zemekone and Icehog3 II
Thanks Steve....you keep on tearin' it up too! :tu
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Re: Pumping Iron with Zemekone and Icehog3 II
Heavy legs today.
Sumo deads 5x5 Hack squats 5x8-10 Front squats 5x6-8 Lying leg curls 5x12 Just arrived in Vegas, time to eat!! |
Re: Pumping Iron with Zemekone and Icehog3 II
Lots of food, and no hangover Huy? :D
Today was a scheduled day off, but I woke up early and hit chest. Kept it short and intense since it was a day early. Bench Press 215, 245, 275, 295, 315, 275 Vertical Bench 275, 305, 325, 275 Dips bodyweight 19, 17, 17, 16 Cable pushdowns 115, 125, 135, 115, 95 |
Re: Pumping Iron with Zemekone and Icehog3 II
Feeling tired and beat today but still got after it.
Warm up: Stretches Cable twists Short barbell complex WOD: 5 rounds for time of: 135lbs power clean x 5 Burpees x 8 Toes to bar x 5 Good God almighty, those burpees were tough! Whew, definitely need to work on those some more. Finished this one in 11:33. Moved onto some towel pull-ups supersetted with flat bench, then some abs and finally 1.25 miles on the step mill. Looking forward to an off day tomorrow and some Cowboys football! |
Re: Pumping Iron with Zemekone and Icehog3 II
I've been eating a lot! It's so good, back to reality tomorrow. Was a short trip.
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Re: Pumping Iron with Zemekone and Icehog3 II
Back Day....not a lot of gas.
T-Bar Rows 225, 250, 270, 295 T-Bar - Bent Over Row Supersets 225-185, 250-215, 270-235, 250-235 Pullups 3 sets to fallure Finished with some light cable rows. Can't wait for my day off Wednesday. :r |
Re: Pumping Iron with Zemekone and Icehog3 II
After a couple days off, and eating like a pig, I was back at it. Killed chest and abs today.
incline db 4x8-10 15* incline db flies 4x8-10 db pull over 4x10-12 seated cable presses -- dips 4x10-12 Mainly focused on lower abs today. I was hit on today, I think... but he wasn't my type. "You must have some really amazing abs if you do all those exercises. Can I see them?" My response, "Haha. They're alright, maybe next time. I have to go take a sh.i.t. See ya." |
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