Re: Pumping Iron with Zemekone and Icehog3 II
 

I thought it was a moped you ride?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie and Greg. Back is fine all day, just been tweaked heading into the gym the last two biceps days. Hoping the streak ends here.

No moped, Huy. You can ride a BBOD though. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's too many Ds to ride, I'm a one D man kind of guy

Re: Pumping Iron with Zemekone and Icehog3 II
 

sounds like you guys have been doing well!!!

I deadlifted 505 last night for a single.. I might see if I can squat 505 tonight for a single. if I don't post for a week or so, check the obituaries!

fasted cardio on Saturday morning and then posing practice with Nicole.. then a few beers as a treat (all good things end sometime lol)

Re: Pumping Iron with Zemekone and Icehog3 II
 

My D is honored. :lr

Get it, Ron! :tu

Off day today, back at it manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ran 4.1mi this morning ... gassed lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

That sounds painful...

Quick leg day after a nice pizza dinner last night

Let extensions to warm up
Hack squats 6x10-12
Front squats 5x5
Lying leg curls 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest yesterday, low weight high rep pressing, then some heavy flyes with some extreme stretching.

Back today. Row, row, row your lats.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Same here, Tom. Low weight, high volume, short rest hypertrophy ... and right on queue, after about a week, we are experiencing full blown irritation of the right elbow. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Same here! Chest day, kept it light and hit reps

Cable flies
Cable incline flies - not sure how many sets but probably close to 7-8 sets
Incline bb 3x10 w/ 2x6 heavy working sets
Decline vertical press machine
Flat alternating DB press

All chest today. Didn't have time to hit anything else.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope the elbow doesn't linger, Charlie.

Good work, Huy!

Went the opposite for back, hard and heavy.

T-bar rows 225, 250, 270, 295, 270
Barbell rows 235, 255, 275, 295, 255
Cable rows 260, 285, 305, 260
Dead Hangs x 3

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice back day, admiral.

Quick shoulder and arm day before my chili dog dinner!

Since I hit chest yesterday, didn't press too much.

Cable side delt raise - cable face pulls
Standing Arnold DB press - bb upright row
DB front raise 4x12-15

Cable extensions - reverse grip bb curls
Bb skull crushers - bb curls (in the squat rack :), it was empty)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chili dogs! My 2nd favorite after mulas! You earned 'em, Huy. :tu

Quick shoulder day yesterday, presses up to 195 and shrugs up to 365.

Bis and tris today, then hockey tonight. Off the gym tomorrow, but hockey again in the evening.

Tear it up, Men....get PLAMF!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Arm supersets today.

Skullcrushers 95, 105, 115, 125, 135 , 145, 125
Cambered bar curls 125, 135, 145, 155, 155, 145
Pushdowns 95, 105, 115, 125, 105, 95
Preacher curls 135, 135, 145, 145, 145

Re: Pumping Iron with Zemekone and Icehog3 II
 

Simple back day.

Pull ups 10x10-12
Seated neautral grip rows 10x8-12
Chest supported t bar row 7x10 w/3 drop sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a good leg session. Came to the gym just not motivated to train and wanted to just do arms (who doesn't) but I decided to do some hiit on the treadmill to change the mood...

hiit to warm up
Leg extensions to warm up more 6-7x10+
Squats 6x8-12 (working sets @225, kept it light it slow. Worked on the quad contractions)
Plate loaded leg press - stiff leg deads 5x10

My clothes were soaked.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day yesterday, high rep inclines, medium rep flats, low rep declines. Used Psychotic and Vasky.

Incline 195, 215, 235, 255
Bench 225, 245, 265, 285, 245
Decline 275, 305, 325, 275/225ss
Machine Flyes 250, 265, 280, 295, 220

Back day today...varied my grip widths on barbell rows to hit the lats differently. Used War Juice.

Narrow grip barbell rows 205, 225, 245, 265, 285
Wide grip barbell rows 225, 255, 275, 295, 225
Neutral grip pullldowns 200, 220, 240, 200
Dumbbell rows 135 x 2 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey! Stop copying me.

Chest yesterday today

Flat bb (surprisingly strength was good, even on 4 hours of sleep)
Incline DB press
Cable flies
Hammer strength flat press

Back today. Felt really good, considering I was running on 3 hours of sleep.

Weighted pull ups - seated v grip rows
Reverse grip bb row w/drop sets
Wide grip pull down
Seated row machine - single arm cable pull downs

Back was on fire, going to eat dinner and knockout for a while.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did you invent a time machine? :D

Good workouts, Brother...now get some ****in' sleep!