Re: Pumping Iron with Zemekone and Icehog3 II
 

Got in, got it done, got out.

WOD: 12 minutes, as many round as possible of:
5 pull-ups
10 push-ups
15 squats
3 95lbs hang clean and press

I finished seven rounds then moved onto some dips, abs and a fast mile run. One of those days when I was kinda glad to be driving out of the gym parking lot.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day. Yeah.

Seated military press 135, 155, 175, 195, 205, 215, 185, 165
Barbell Shrugs 225, 275, 315, 365, 405, 275

That's all I can stands, I can't stands no more.

Well, except some ab work. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day.

High rows 4x8-10
Wide grip lat pull down 5x8-10 w/drop set
Bent over bb row 4x8-12
Seated single arm cable rows 4x8-12
Reverse grip lat pull down on hammer strength 3x12-15

Finished up with some triceps

Re: Pumping Iron with Zemekone and Icehog3 II
 

Today was a scheduled leg day, but after back to back hockey games last night after 3 weeks off the ice, I decided I would do arms instead. ;) :r

Heavy cambered bar curls (up to 175)
Moderate weight preacher curls

Cable pushdowns (heavy, to prefatigue)
Heavy close grip bench
Dips

Re: Pumping Iron with Zemekone and Icehog3 II
 

Everyones favorite day, leg day.

Pre-exhausted legs with hack squats 4x10-12

Front squats 5x5, 275 felt extremely light today. Made me happy.
BB stiff leg deads (went heavy) 4x8
Leg curls 5x12
lying leg curls -- single leg extensions 5x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day:

Incline bench (high reps) 185, 215, 235, 255, 275
Decline (low reps) 275, 315, 365, 275
Dips 4 sets to failure
Machine flyes 205, 220

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and calves today.

seated shoulder press machine 4x8-12 (more of trying to fatigued the muscle before I start)

Arnold presses 5x8-10
Db side lat raises 5x8-10
reverse fly machine -- front db raises 5x10-12
upright right row -- front db raises 4x10-12

finished off with seated calve raises and standing raises 8x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did back to back days Wednesday and Thursday.

Wednesday:

Did more of a traditional leg day with some leg press, lunges, OH squats and some wall ball shots.

Finished with: 12 minutes, as many rounds as possible of
10 push-ups
15 squats
200m row

Did 6 rounds of that then rowed an additional 1000m to finish off the day. Really cruddy workout overall. Felt tired and not motivated.

Thursday was much better however. Kept it simple and just worked on my basic lifts:

Snatch grip deads
Bench
Hang snatches
Hang cleans

Finished off with abs then a 1.25 mile run. Great workout. Off today to do some yardwork and wait for the storms to roll in this afternoon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

At first a read "did back days Wednesday and Thursday", Steve, and thought "WTF? Wow!"......then I read it again....."back to back". Whew. :r

Back day for me today. I had been heavy into the pullups and pulldowns the last two back days, so I decided to row my arse off today. Lotta sets, but it was feeling good and I got a great pump.

Bent Over Rows (varying grip-widths). 185, 215, 235, 255, 275, 315, 275, 245
T-Bar Rows 225, 250, 270, 295, 315, 295, 270, 250
Cable Rows 240, 260

That were all she wrote.

Legs and shoulders tomorrow.... Let the whining begin! :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Boring day, arms and abs.

Single arm cable extensions 5x12 to warm up the elbows

Cable rope extensions 5x10-12
Incline skullcrushers 4x12
Dips 5x12-15

Incline db curls 4x10-12
Reverse grip Ez bar curls 5x10-8
Cable curls 7x10

5 minutes of ab stuff.

Re: Pumping Iron with Zemekone and Icehog3 II
 

5 minutes more than I did today, Huy. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Eating like a champ today... Pizza, pastries, and more pastries. Maybe I'll end tonight with half pint of ice cream :)

I better have a good deadlift day tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and legs.

Leg press.
Hamstring curls.
Seated Military Press.
Barbell Shrugs.

Then I got drunk tonight. Hope it helps my arm workout tomorrow. :al :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wasn't too shabby yesterday.

WOD: 5 rounds for time of:

75lbs hang snatches x 5
75lbs squats x 10
pull-ups x 10

Finished that in 12:58 then moved onto 3 rounds of OH press into front squats into push-ups. Did some ab stuff then ran 1.5 miles. Thinking about hitting it again today but just working out at the house. I'm gonna miss the Cowboys game anyway being at work so might as well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like a good one, Steve! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

The pizza and pastry diet works.

Lifted for moderate weight and high reps today. Just touch up work.

Deadlift 7x8 @375

Flat BB, pause push 5x8 @ 225
Incline db press 5x10
Seated cable flies 5x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Arms today, easy peasy.

Cambered bar curls
Zottman curls
Preacher curls
Close grip bench
Skullcrushers

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hitting the gym today after a little layoff!
Planning on a compound routine for the 1st few months to try and get back some size and strength!
Will stay tuned and let you guys know how it goes!

Re: Pumping Iron with Zemekone and Icehog3 II
 

My elbows need so much warming up before hitting any push movements, I could never jump into skullcrushers or close grip bench. Smash them, Tom!

Sounds good, Brian. Best of luck.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck, Brian. :tu

Warming up is for pu$$ies, Huy. ;) ;s :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ouch.

Started off today with some classic lifts:
Power clean 135lbs 4x5
Deadliest 225lbs 4x6
High Pulls 135lbs 3x5

WOD: 20mins, as many rounds as possible:
5 pull-ups
12 push-ups
10 wall ball throws (12lbs ball)

Finished 13 rounds of that silliness then did some abs and a 1500m row. I was going to run but the ball of my right foot is really sore. Almost feels like it's bruised. I'll try it again Wednesday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did chest -
Incline Barbell Bench Press
Flat Barbell Bench
Dumbbell Pullovers
Dips

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice back day for me.

Wide grip lat pull down 5x8-10
High rear delt flies, using cables 4x15-18
T-bar row 4x10-6
Seated one arm row 4x10 w/drop set

Finished off with triceps. 4x10-12
Push downs
Reverse push downs
Incline skulls

Re: Pumping Iron with Zemekone and Icehog3 II
 

LEG DAY!!!!

Barbell Squats
Hack Squats
Sumo Deadlifts
Stiff legged Deadlifts

I sore from yesterday already & I didn't even go heavy. The long layoff is showing me how out of shape I got! I can only imagine tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Brian. Sounds like my typically leg training. That's what I'm hitting tonight. Although, I won't be doing any deads till next week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Are you guys powerlifters or bodybuilders?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm just an old guy trying to maintain strength and physique, Brian. I'm a bodylifter. Or maybe a powerbuilder. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm a hybrid kind of lifter if that means anything but lean more towards bodybuilding side. Big lifts such as conventional deads, sumo deads, squats and barbell bench press, I will do more of 5x5-3 RM. It's fun to train like a power lifter sometimes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Depending on what you consider an "old guy" I may be right there with you.

I learned late about using the compound movements to gain size & strength.

I'm the skinny guy getting sand kicked in my face at the beach but have been lifting off and on for a number of years. Most recently (past 3 years) got up to 200lbs (body weight) from a steady 165-170, but 21-26% body fat.

Got a little stressed and lost 30 lbs over the past 4 months, so I'm back down to 170. Would like to get back to 200 but want to bring the body fat % down between 10-15%. Soon to be 50 yrs old so I may have to adjust those goals, but time will tell.

Leg workout is kicking my a$$ already! :sh
Tomorrow's a rest day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Best of luck to you Brian, and for someone yours and Toms age, to be still active is a great. We are always back here posting so it's a great motivation as well as some ideas.

I started my journey a few years back. I played collegiate basketball but decided that I school and athletics were on the back burner. I ballooned up to 225 and sitting around 19% bf.

Today, I'm around 180 and around 7-8% bf.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Huy is right, Brian, I look here for some inspiration/motivation when I need some from outside.

Chest day today...mixed up the reps.

Bench Press (moderate reps) 245, 265, 285, 305, 315, 325, 275
Incline Bench (high reps) 205, 225, 245
Decline Bench (low reps) 315, 345, 365, 315
Pro-elite Pec Deck Flyes (high reps) 205, 220, 235

Re: Pumping Iron with Zemekone and Icehog3 II
 

I want to be in the 300 bench club... Nice day Tom.

Legs felt great today. Upped my carbs last few days and it helped me today.

Pre fatigued the legs with hack squats 4x12

Heavy squats 5x4-5
Lying leg curls 4x12-15 w/drop set
Single leg press 4x12
Finished off with stiff leg deads using DB 2x20

Re: Pumping Iron with Zemekone and Icehog3 II
 

NIce leg day for you, Huy. :tu I have no doubt with your drive you'll be in the 200 club soon enough.

Back tomorrow after court, think I might hit the pullups hard, then see how much weight I can row after that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

300! 300! My poverty bench :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

Son of a...

We got a HUGE rain storm through my area last night, and as I'm standing there looking out my front door I suddenly remember that I left the window on my truck cracked, D'oh! I grabbed an umbrella and ran out to the driveway to put it back up. As I'm shutting the door my hand slipped and I ended up closing it on my thumb! Fortunately I didn't slam the door so I don't think I'm gonna lose the nail or anything. This is definitely gonna "modify" my training for a bit though, lol.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tough break! But good that you feel it's not too bad. Feel better and hope it heals quick.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rub some dirt on it and get to the gym, Steve! ;) :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks. I was worried for a minute there that my hand modeling career was over!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Crap back workout today, my shoulder felt out of place on the pullups, and I didn't do as much pre-fatigue damage to my back as I wanted. Just couldn't get the reps up as high as usual.

Did some cable pulldowns for a little more exhaustion.

Hit barbell rows, and though I didn't have much gas, those felt like I was really doing some good work on the lats. I dunno, maybe it was a decent workout after all, despite my frustration with the pullups. Finished off with some T-bar rows, and hit the road.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sorry to hear, Tom. It'll get back soon.

Shoulder day for me. I feel like I was there for a while...

Standing military press 5x8 w/drop set
BB upright row 5x8-10
Single arm cable side delt raises 4x8-10
DB front raises - side raises 4x8-12
Rear delt flies 5x10-12

Finished off with arnold presses 4x6-8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had myself a good ol' leg day yesterday.

Hang clean to front squats
Thrusters
Stiff-legged deads with walking lunges
Calf raises

Did some abs then finished with a 3000m row. Felt whooped after all that. Thumb is feeling much better today so I might tag along with the wife this morning and get in a fun little arm day. Foot feels like it's good enough for a mile or two as well.

Keep up the strong lifting men!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back in the gym today after yesterday being a rest day!!
I'm still sore as ever from chest & legs. But soildering on and making sure I get my tail in there.

Shoulders
Standing Military
Clean & press
Upright rows (barbell)
shrugs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good days, Men! :tu

Off to hit shoulders, my least favorite day of the week. Maybe I can put this sh!t back in place by accident. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

I have to run... ughhh

I do not do ANY FORM of cardio. My physique comes 100% from what I eat. I have to run 1.5 mile next Wednesday for a agility test.

Arms and some light running today. Cardio = gains killer

Re: Pumping Iron with Zemekone and Icehog3 II
 

You can push that 1.5 mile run easy, on pure adrenaline, Huy. And the time they give you, you could alternate runing a lap and fast walking a lap and still pass. Just be sure to set a steady pace, don't go balls out the first couple laps or you could run out of gas.

After yesterday's back day debacle due to my shoulder, I figured shoulder day itself would really be a travesty...but it actually went well Kept it light for more reps, but my form was good and the pain was tolerable.

Seated Military 135, 155, 175, 185, 205
Standing Military 165, 180, 195
Barbell Shrugs 245, 295, 345, 395, drop set (395, 345, 295)
Finshed off with one rep at 295 where I held it in the top poisition as long as I could....seemed like a long time. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Elbow was bothering the chit out of me today.

Arms today, painful but quick.

Warmed up with v-grip pull ups -- rope extensions 5x10-15
Overhead rope extensions 4x10
Ez bar curl 4x8-10
Weighted dips 4x10-12
Incline db curls 5x10-12
Preacher curls -- db skull crushers 4x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope the elbow feels better soon, Huy....way to power through it. :tu

Legs and arms tomorrow for this guy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Anyone going to watch the Olympia this weekend? You can stream it on flexonline.com if you're interested.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Now that you mention it I will try to catch it, or at least some of it.

Life got busy & I didn't make it to the gym yesterday. :hn
So today I'm going to do shoulders & back!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks for the web addresss, Huy, I hope to catch some too.