Re: Pumping Iron with Zemekone and Icehog3 II
 

Great work fellas. #VacationPrep

Quick back session today .. same volume based, pyramid style as chest ... 30sec rest between sets and pause at contraction of each rep.

Cable Lat Pulldowns:
1x25 @ 50
1x20 @ 80
1x15 @ 120
1x10 @ 160
1x5 @ 200
1x20 @ 120

Close Grip Seated Cable Rows:
1x25 @ 60
1x20 @ 100
1x15 @ 140
1x10 @ 180
1x5 @ 240
1x20 @ 140

Cable Front Lat Extensions:
1x20 @ 50
1x15 @ 80
1x10 @ 110
1x10 @ 150
1x8 @ 170
1x20 @ 100

Standing Mid Grip Cable Rows:
3x10 @ 225

Isolated Cable Curls:
1x20 @ 20/side
1x15 @ 30
1x10 @ 50
1x20 @ 20

Re: Pumping Iron with Zemekone and Icehog3 II
 

that doesn't seem quick at all.. seems awesome tho! lol

dat deres a lot of reps

Re: Pumping Iron with Zemekone and Icehog3 II
 

Love those countdowns, Ron! Unfortunately, it's another few months before my next one.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome back day, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good volume, Charlie.

Had a nice leg day.

20 min cardio with 10 min of hiit.

Leg extensions
Lying leg curls
Front squats 5x6
Bulgarian split squats

All were done with 7x10+ except for squats

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's some leg volume! Nice session Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

683lb high rack pull lol

Missed 771 ... almost got it ... but still missed it.

http://img.photobucket.com/albums/v2...sg4wzmihr.jpeg

It was a fun day at the gym lifting with a couple rly strong guys so end of workout shrugs turned into high rack pulls lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's a badass looking gym

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great looking gym, Charlie.

Chest today, back tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah it's a rly cool little gym! It's Terry Bryan's gym at TigerFitness.

http://img.photobucket.com/albums/v2...sl5azwv4v.jpeg

http://img.photobucket.com/albums/v2...slo1lutjv.jpeg

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last really hard core gym by me closed down probably 13-14 years ago. The one I train at now has the best free weights an equipment in the area, but it's nothing like the old days.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Short, relatively heavy, intense back workout today, lots of reps for going pretty heavy.

T-bar rows 225, 250, 270, 295, 270, 250
Barbell rows 225, 275, 295
Superset T-bar rows/Barbell rows 245/225, 225/225
Cable rows 260, 280, 300, 240
Pullups (narrow grip) 2 sets (wide grip) 1 set (Superset narrow/wide) 1 set
Dead hang

Re: Pumping Iron with Zemekone and Icehog3 II
 

Short on time today, hit shoulders and one super set of arms.

Seated military press behind neck
Supinate do front bb press
Kb side delt raise
Bb upright row 5x2747373 or it felt like it at least

Cable push down - DB curls

Now eating tons of Japanese food. Fasted 18 hours, it was time to feast.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pigged out today, mostly quality calories, but did have a piece of chocolate peanut butter cheeesecake after dinner. Small but dense, and delicious. I'll just say I have lots to work off tomorrow between the gym and hockey.

Re: Pumping Iron with Zemekone and Icehog3 II
 

that gym looks effin awesome!! good work this weekend guys.. back day today after work..

Re: Pumping Iron with Zemekone and Icehog3 II
 

This thread is the best ... it's always a good mix of lifting and eating :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

agreed.... I cant wait to eat like Furious Pete.. lol

on a bright note, I still have my abs.. If I didn't see it with my own old eyes, I wouldn't even believe it myself.. one pizza and kiss them goodbye! lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Really good day of training. Focus and energy was there, only had 120g of caffeine as a pwo.

20 min of hiit on the elliptical

T bar row
Pull-ups - seated close grip row
Bent over DB row 2x15

Finished up with some quick arms

Bb curl
Reverse grip cable curls - rope extensions
DB curl - DB skull crushers 2x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Huy. :tu

I hit shoulders today, just presses and shrugs, but a good workout.

One of my buddies gave me some samples of the new coffee based PWO he is selling, I am skeptical, but will give it a try sometime later in the week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Haven't been taking any pwo really because how late I've been training, and it's been perfectly fine. Had a good day of legs today, hit volume, didn't go too heavy. I think heaviest I hit was 225 for front squats. Everything else was good volume 75-80%1rm

10 min on the treadmill to warm up

Leg extensions
Seated leg curls
Front squats 5x6-8
Stiff leg deads
Plate loaded squat press

Everything was about 4-5x10+

Chest and abs tomorrow and then off for a couple days to herf :)