Re: Pumping Iron with Zemekone and Icehog3 II
 

Congrats, Ron!

Core is involved directly or indirectly in most every movement, Greg. That's why making one's core stronger is a priority.

Re: Pumping Iron with Zemekone and Icehog3 II
 

thank you guys! appreciate it!

very excited!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ron, congrats brother. Happy for you. Awesome picture by the way.

Re: Pumping Iron with Zemekone and Icehog3 II
 

congrats ron.

today was Triceps day

Body weight dips 3 sets x 10
Cable Rope Triceps Pushdown 55x10x3
barbell lying triceps extension 50x10x3
machine triceps extension 85x10x3
dip machine 175x10x3
cable standing triceps extension 45x10x3
bench dip 3 sets x 10

Re: Pumping Iron with Zemekone and Icehog3 II
 

All tricep day? That's a lot lol, don't think my elbow would like me much after that.

some quick back work

Pull ups 5x8-10
Wide grip pull down
Bb bent over row
Reverse grip pull down - stiff arm lat cable

Re: Pumping Iron with Zemekone and Icehog3 II
 

I did all biceps, what would your elbows think of that, Huy? :D

Cambered bar curls 125, 135, 145 x 3 sets
Olympic bar curls 105, 115, 125, 105
Cambered bar curls 145
Cable curls 75, 85, 85
Preacher curls 140 x 4 sets

Told Huy I tried the Psychotic from Insane Labs today and give it the thumbs up, adding it to the rotation.

Re: Pumping Iron with Zemekone and Icehog3 II
 

yep. wednesday is always tricep day. a little weird. but i like it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

They would love it, they love bicep day

Re: Pumping Iron with Zemekone and Icehog3 II
 

bicep day was yesterday. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

And why wouldn't they? :D

No, today is bicep day. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I think I might be doing the same thing as you guys are mentioning.. breaking my arm day into a bicep day and a tricep day.. a lot of ol skool guys I know usually do this.. im gonna try it for a while and see what happens


I ended up skipping the gym yesterday to go pick up my new Pickup Truck. I am working 12's today, so hopefully I can get a shoulder workout in later.


Whats the latest in the day you guys can usually workout and take a PWO? im getting out of work at 7 and can probably be at the gym at 7:15.. but that might be tough lol.. any suggestions

Re: Pumping Iron with Zemekone and Icehog3 II
 

Can't help you with that, Ron, the latest I've hit the gym in the last 10 years was 1 PM. I do take Amino Energy before late hockey games, and a double dose of that keeps me up an extra hour once in a while, but usually not.

Enjoy the new truck!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've been training around 9:30 or even 10pm lately. I won't take any pwo other than the 120mg of caffeine that's in my amino cuts bcaa. You can take the amino energy like Tom mentioned. 2-3 scoops is like 150mg of caffeine.

Re: Pumping Iron with Zemekone and Icehog3 II
 

here is how my week always goes.

M - Chest
T - Biceps and Forearms
W - Triceps
Th - Back
F - Legs
S - Shoulders and Abs
Su - rest

M-F i do 20 minutes on the elliptical (since i broke my toe) or treadmill. Followed by my weights

Saturday - atleast 45 minutes on elliptical and then weights.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Ron ... what kind of truck did you get?

Today was some bench and shoulders for me.

Starting my bench over from scratch since its as so awful so Monday and Today were both paused 5x10 @ 135, focusing really hard on form and speed. Both felt good so i'm gonna just go up 10lbs each week until my chest is feeling stronger, at which point i'll probably do a more strength based routine.

Shoulders went well. Did some heavy work to start and then moved on to some volume.

I usually do a little bit of Tris on chest day and a little bit of bis on back day and then just a full arm day on saturdays. I'm always open to trying new things tho and 2 full arm days sound kinda fun lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day here. Switched it up and went vertical bench first, up to 335. Two degrees of inclines and some declines. Just a switch up day, I'll throw dips, flyes and some flats back in next time.

Re: Pumping Iron with Zemekone and Icehog3 II
 

International breast day here too!

Quick training. Quick for me is under an hour. Think it was a few min short of that.

Incline bb
Flat DB
Hammer strength press
Cable flies - cable press

DB single arm extensions
Cable overhead extensions

Made sure everything was 8+ reps, nothing less.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, felt strong.

T-bar rows 225, 250, 270, 295, 270, 250, 225
Barbell rows 225, 245, 265, 285, 295, 225
Light shrugs 245, 265, 285, 305, 225
Pulldowns 240, 260, 220
Dead Hangs x 2

Re: Pumping Iron with Zemekone and Icehog3 II
 

another Toyota Tacoma. I wasn't even looking for one.. I saw a great deal and I bought it..

it was a 2012 with 988 miles on it! belonged to an old guy and he literally had like 7 cars and never drove it.. it still has the window sticker in the center console, hehe



BTW, I took your guys advice and tried a double shot of aminos for my 7:30pm workout.. I also rubbed on some Sweet Sweat and I had a great pump! and still fell asleep! felt great! thanks guys!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Very cool, Ron! :tu

Shoulders and tris yesterday, decent workout with the shoulder screamin'. Drank a lot of vodka last night, so might be an easy one today, maybe bis and abs?