Re: Pumping Iron with Zemekone and Icehog3
 

Leg day. I wish I could do legs like once a month.

Front squats 8x5
Box jumps 20x10 (42 inch box)
Lying leg curls 4x8
Leg presses 4x10-8

Finished off with some an work. Hanging leg raises 4x15 and sit ups 4x25

Re: Pumping Iron with Zemekone and Icehog3
 

Nice shoulder workout, some good lifts today.

Seated DB presses 4x8-10 and did 1x5 to max out
Seated lat raises ---- single arm upright row 3x8
Single arm front raises (using barbell, try it!) 3x8
DB shrugs 5x10
Rear dealt flys 5x10,8,8,4,4

Finished off with some tricep work.

Ez bar skull crushers 5x5
Dips w/45lb plate 3x10-14

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome back day. Bent over rows, reverse flys, preacher curls, lat pull downs, barbell curls, hammer curls, shrugs, and u lover.

Re: Pumping Iron with Zemekone and Icehog3
 

Well deserved off day today. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Worst workout of the year today. Yesterday, I did a heavy back day, and had two hockey games 5+ hours apart.

Today was shoulder day, I figured I wouldn't have much endurance, so I would work for strength.

Nope.

So I figured drop the weight and try to get good reps.

Nope.

Tossed in the towel after a few sets, got in a decent ab workout and called it a day. Hoping for a better day tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

National chest day. Made Sunday my deadlift/core day.

Flat db press 5x8-10
Hammer strength decline press 4x8
Incline db press 4x8-10
Cable flys 3x10-12

Re: Pumping Iron with Zemekone and Icehog3
 

Free shipping on aby order at FitRX.com for the next week:

Re: Pumping Iron with Zemekone and Icehog3
 

Much better day in the gym, strength still a little down, but endyrance, energy and focus were all up. Tomorrow's a day off, hoping to crush it on Thursday.

Re: Pumping Iron with Zemekone and Icehog3
 

Played around with the "wave training" on legs today, or on squats to be exact.

Squats - 3 waves of 5,4,3,2,1
Stiff leg deads - 3x8-10
Db lunges - 3x16
Leg presses - 7x8-10 (little rest, about 30 seconds)

Finished off with a little ab work.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day.

Warmed up with some straight arm pull downs 4x8-10

T-bar row 3 waves of 5,4,3,2,1
Single DB row 4x10-8
Seated wide grip row 3 waves of 6,4,2
Bent over db row 3x10
Reverse fly with cables 7x10-8 (20-30 second rest time)

Re: Pumping Iron with Zemekone and Icehog3
 

Off day.

My chiropractor was in my lunch restaurant before I went to work. He did a neck adjustment right there in the jpint. icehog feel good. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulder day with the brother in law. Worked him hard.

Clean and jerk 4x8 or failure
Arnold presses --- side delt raises using BB 3x8-10
Smith machine upright row --- shrugs
Bent over cable flys

Finished off with some arms, not too much, about 2 exercises each.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest day for me today. All the benches were packed with young'uns, so I had to get creative, and pre-exhausted with some seated bench (not sure who the machine is made by). Then went ahead with incline and bench, much tougher than usual, but a great pump. Finished off with some weighted dips.

Back day / Hockey game manana.

Re: Pumping Iron with Zemekone and Icehog3
 

Back today.

Bentover Rows to 325
T-bar rows to 270
Super-wide bentover rows to 225
Weighted v-grip pullups
Super-wide weighted pullups

Hockey tonight at 10.

Tear it up, Men. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

My one day of splurging... Oh sh*t do I have a huge headache and I can't sleep. Probably consumed about 5k worth of calories today.

Re: Pumping Iron with Zemekone and Icehog3
 

Bad sugar buzz, Huy?

Off to the gym to hit some light legs and shoulders.

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome day in the gym. Last chest day was meh, but I had lots of strength today. Workout consisted of: Incline chest presses, cable tricep extensions, lateral raises, decline flyes, weighted dips, cables flyes, and overhead dumbbell extensions.

Plenty of protein for dinner: 2 glasses of 2% milk and chicken parm. Now just biting my nails waiting for the final episode of Breaking Bad.

Re: Pumping Iron with Zemekone and Icehog3
 

Had a legit back day yesterday and focused on rowing motions mainly.

Deads up to 375
DB row up to 120 db
T-Bar row up to 235

Finished off with some ab work.

Chest day today, and I ran out of Pwo.

GeRRy!!!!!!!!!!!!!!!!

Re: Pumping Iron with Zemekone and Icehog3
 

Samples??? :D

Off day today, leg day tomorrow before I head to the Blackhawks season opener.

Re: Pumping Iron with Zemekone and Icehog3
 

I thought I had brought enough pre and post supps while down here but I ran out! Ended up buying Prodigy by PNI, never heard of it before but reading a few reviews and it seems legit. The owner gave me $20 off since they are pricey. He seemed really high on it, so figured it was worth a shot. I'll give it a go and if it's good, I'll send you a scoop or so Tom.

Re: Pumping Iron with Zemekone and Icehog3
 

Love to hear how it works, Huy, you know me, always looking for an edge. :)(

Re: Pumping Iron with Zemekone and Icehog3
 

I'm the same way my friend. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Prodigy, it was a nice change from 1,3. Main ingredients are a bunch of stuff I do not know how to spell and I will not attempt to spell them.

Glucuronolactone, N-Acetyl-Tyrosine, Caffeine Anhydrous, Dendrobium Alkaloids, Naringin

That was a copy/paste. Beta-Alanine also plays a big role in this pwo.

So enough with this scientific stuff. Overall, my focus and energy was there and I even felt like I could workout a good hour after my session. I did feel the stimulant kick it about 10-15 min after taking consuming it.

Send over you addy Tom, I'll get a sample out to you, along with some bcaas. Have you tried Aminocore?

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Huy, sounds like it may be a winner. :tu

I have not tried Aminocore, been using ON and Xtend for a while now.

Re: Pumping Iron with Zemekone and Icehog3
 

I tried to work out today but the cold really kicked my ass. Ended up just doing 20 minutes on the stairmaster and sat in the sauna listening to Justin Bieber...

one of those things was not true :D

Re: Pumping Iron with Zemekone and Icehog3
 

That you tried to work out? :noon:

Re: Pumping Iron with Zemekone and Icehog3
 

Back day, again. Trying to do back at least twice a week. Prodigy powered me through my lifts today.

Wide grip pull ups to warm up 2x20
Wide grip lat pull downs 5x8-10
Bent over row 3x8-6
T-Bar row 4x8-6
Lat pull downs using the cable extensions 4x8

Ended with fst-training on biceps, Ez-bar curl 7x10-8

Re: Pumping Iron with Zemekone and Icehog3
 

I'll give Prodigy a try, any website you recommend? I currently cycle between a double espresso on ice or a scoop of Pump.

I did 20 minutes on the stairmaster again because there was a smokeshow who decided to run in front of me. I can't tell if girls these days are wearing workout wear or underwear.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day today. Tore it up with: lat pull downs, hammer curls, shrugs, vertical rows, barbell curls, and reverse flyes. A good day for sure! Moved up in weight for a lot of exercises or increased the rep count compared to last back day. That's all I'm happy about!

Re: Pumping Iron with Zemekone and Icehog3
 

Marc, you take pwo to run?

I found Prodigy online for like $30, cheap as hell, considering I paid $50 for mine lol.

Re: Pumping Iron with Zemekone and Icehog3
 

No I take it to work out, but right now I have a really bad cold.

Re: Pumping Iron with Zemekone and Icehog3
 

Everyones favorite, leg day.

Squats
Leg press --- single leg extensions
Lying leg curls (single leg)
Stiff leg deads (db)

Played some ball to stretch out the legs.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day for me, figured I would switch it up and hit the pullups first, then do my rowing.

150 reps of pullups, first set was 17, last set barely got 6.

Went to T-bars, strong but no endurance.... sets to 295.

Bentover rows.....same deal, sets to 315

Finished with some wide pulldowns, sets to 240...only got 6 with 240 so I knew I was gassed. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulder day, didn't feel all that good today. Went with Hemavol today, just to get off of caffeine, 1.3, or any of that stuff. Think I will try and stay off pwo for a couple weeks.

Incline db presses --- upright row 4x10-12
Arnold presses 4x8-6
Side lat raises --- single arm upright row using db 4x10
Front lat raises 3x10

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome day of physical fitness.

First I hit chest and tris:
Incline dumbbell presses: 80x10,10,10 & 90x8,8,8
Front shoulder raises: 30x12, 35x10, 40x8,6,6
Dip machine: 35x12,10,8,6,6
Decline Alternating Dumbbell presses: 60x10,8,8,6,6
Overhead dumbbell tricep extensions: 80x8,8,8,8,8
Chest Press Machine: 140x6,6,6,6,6
Downward cable tricep extensions: 195x8,6,6,6,6

Then went worked my butt off at Karate:
30 minutes of one on one fights
15 minutes of two on one fights
5 minutes of three on one fights <--this was exhausting!!
10 minutes of non-stop kicking drills

I'm pooped, gentlemen.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulder day for me, after 2 crappass shoulder workouts, finally had a decent one. Not great, but better. Was able to go to 225 for reps on the seated military, and 405 on the shrugs. Hopefully weights will continue to go back up after a couple down workouts. .

Re: Pumping Iron with Zemekone and Icehog3
 

Back day.

Deads 2x10 @275 2x6 @315 2x3 @350
Seated row 3x10, 2x5 heavy
Bent over flys 3x8
T-Bar row 3x10 with a drop set
DB row 3x10, 2x6 heavy

Re: Pumping Iron with Zemekone and Icehog3
 

Back day for me....with a game last night, and two tonight, just did 15 sets, fast and furious.

T-bar rows 225, 270, 315, 270, 225
Barbell rows 225, 275, 315, 275, 225
Pullups +25 for 5 sets, 1 minute between sets

With two games tonight (and 90 minutes between them), likely will take tomorrow off from the weights.

Re: Pumping Iron with Zemekone and Icehog3
 

International Chest Day. Luckily, it seemed like back day for everyone so all the benches were cleared.

Decline BB 3x8 up 225 and then 3x8 back down to 135
Flat DB 4x6 up to 90lb and then 4x8 back down to 70lb
Incline Smith 4x8 225 with 2 drop sets
Cable fly 4x10-12

Some tricep work, but by the time I was done with my last chest, there wasn't much left. Pyramid up and then back down to just exhaust the chest.

Re: Pumping Iron with Zemekone and Icehog3
 

Heading to the gym for shoulder day, gonna give the Prodigy a go, Huy. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Backity day.

Wide grip pull ups 2xfailure
Wide grip lat pull downs 5x8
Reverse grip pull down 4x8-10
Db row 4x10
T-bar row 3x10
Reverse fly 7x8 (20 second break between sets)

Re: Pumping Iron with Zemekone and Icehog3
 

Rep day for delts:

Military presses to 215
Super wide seated military presses to 195
Narrow grip seated military presses to 175
Dumbbell shrugs to 150s

Huy, used the Prodigy today and I dug it. Can you post or PM the cheapest place you fouynd it at? Thanks!. :D

Re: Pumping Iron with Zemekone and Icehog3
 

I went to a shop while I was working down south. The guy gave it to me for $50, but I found it cheaper online. Here's a site, they have it listed at $33, cheapest I can find it.

http://www.nutraplanet.com/product/p...-servings.html

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Huy! Extra Jack3d nfor you! :D

Re: Pumping Iron with Zemekone and Icehog3
 

You rock!

Re: Pumping Iron with Zemekone and Icehog3
 

Leg day, yay.

leg presses 10x8-10
lying leg curls --- single leg extensions 4x10
stiff leg deads 4x10
squats 4x10

Re: Pumping Iron with Zemekone and Icehog3
 

Looks for Pumping Iron with Zemekone and Icehog3 II, coming to a Forum near you soon! :D