Re: Pumping Iron with Zemekone and Icehog3 II
 

Back to back days done.

Yesterday was all about the Olympic lifts. Snatches and power cleans. Lots of sets and reps across a wide range of weights. Finished with some arm work then a 1.5 mile run.

Today was bench work followed by:

5 rounds for time:
35lbs Kettlebell swing x 10
Push-ups x 20
20lbs wall ball throw x 8
Squats x 15

Finished it all in 11:50 then moved onto 2000m of row intervals. 200m slow then another 200m fast as I could. Wiped out after all that. Off day tomorrow for some Cowboys football!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Bears are on MNF, Steve, so guess I can train tomorrow! :)

Nice set of workouts! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wanted to get a good leg day in because I dont want to be sore on Wednesday.

Front squats 4x8
Sumo deads 4x8-10 w/ drop set
Lying leg curls 4x10-15
Seated leg press 4x15-20

Finished off with stiff leg deads 1x40

Re: Pumping Iron with Zemekone and Icehog3 II
 

Giving myself a full days rest before my test on Wednesday. So did back and chest today.

Wide grip lat pull down 5x8-10
Flat DB bench 5x8-10

4x8-10
Incline DB press -- bent over DB row
High row machine -- flat DB flies
Cable flies -- seated cable pull downs
Finished off with 2xfailure of wide grip pull ups -- dips

Re: Pumping Iron with Zemekone and Icehog3 II
 

Kick ass on that test, Huy.

Did another pre-fatigue back day, except used cables instead of pullups.

Wide grip pulldowns 200, 230, 250, 270, 290, 240
Bent Over Rows 185, 215, 235, 255
T-bar rows (gripping the bar, alternating top hand) 225, 225, 250, 250, 270, 270
Cable rows 240, 260, 280, 300
2 sets of pullups to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Solid workout yesterday, kept it simple.

Started off with 25 pull-ups and 100 push-ups then moved onto high pulls, cleans and some deadlifts. First time pulling 315 in quite a while. Felt smooth and light. Finished with abs and then a 1.5 mile run.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day, and I knew it wasn't going to be pretty when my rotator cuff (or lack of one) was killing me while putting on my workout clothes. Still, powered through the pain for a decent workout...only proble is now the pain is here for the day at work.

Seated military press 145, 165, 185, 195, 205 185, 165
Barbell shrugs 225, 275, 315, 365, 405, 315

That was it, but I did them with really strict form despite the pain. I still feel better with the pain than I would feel if I had skipped the workout....y'all (and not many others) know what that means.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Way to power through it broth. I feel you man, I'm in the same boat as you.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Better to deal with some pain knowing you've done something that a large portion of the population hasn't (or couldn't) then to do nothing at all.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Huy and Steve.

In the words of Staff Sergeant Barnes, "Take the pain! " :D


https://www.youtube.com/watch?v=-5NBja6NLTg

Re: Pumping Iron with Zemekone and Icehog3 II
 

I had both my rotator cuffs repaired, so I know your pain "intimately"!!
Good that you could still tuff it out! Hope there's no further damage though!
Missed out on my leg workout yesterday. Taking care of my son. But going in there shortly to make up for it. Today's supposed to be a rest day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

My left rotator is bascially gone, Brian, goes from an annoyance most days to a throbbing demon on a few others. Surgeons laugh at the idea that it could be repaired. :)

Have a good leg workout!

Re: Pumping Iron with Zemekone and Icehog3 II
 

After my test, I had a couple hours to kill before meeting up with Donald. Decided to head over to the gym to hit shoulders.

Arnold presses 4x10
Bb upright row 5x10-8
Cable side delt raises 4x10-8
Seated military press 4x8-6
Rear delt fly machine 4x12-15
DB side delt raises 4x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hardcore, Huy! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom, what day are you getting in for the herf?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thursday, early afternoon I believe.

Re: Pumping Iron with Zemekone and Icehog3 II
 

So we can hit shoulders Saturday before the herf?

Re: Pumping Iron with Zemekone and Icehog3 II
 

You know I always take the herfs as my breaks from lifting, Huy.

But if I was going to lift out of town before a herf....shoulders would be the LAST thing I would train on vacation. Too much ouch. ;) j

Re: Pumping Iron with Zemekone and Icehog3 II
 

Lol I knoe, I was teasing you.

Back day for me. Kept it simple and fun.

Deadlifts 5x5-8

Neutral grip lat pull down 5x10-8
High row machine -- bent over rear delt flies 5x10
Seated row machine 5x10-12
Stiff arm lat pull down 4x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've been doing more crossfit style workouts the past several months! Today I did 100 pushups, 100 kettle bell swings, and 100 pullups (assisted my back isnt so good).

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hit it yesterday and it was pretty good.

WOD: SSDD 2

For time:
Burpees x 10
225lbs deadlifts x 20
Push-ups x 100
35lbs Kettlebell swings x 50
20lbs wall ball throws x 60.

Finished with a 1.5 mile run. Was out and about with the wife and kids all day today and then I've got testing with the local PD tomorrow morning. If there's time in the afternoon I'll be back in the gym.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and abs today.

Incline db press 5x8-10
flat db flies 5x8-10
seated press machine 5x8-10 w/drop sets
cable incline flies 4x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good job, Huy. :tu

Unscheduled day off today, and not happy about it. :mad:

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad I found this thread!

I started lifting again about 4 months ago after a decade long layoff.

Supersetted bis/tris yesterday and chest/back is tomorrow morning.

This week has been an odd one for me since I've been on PTO from my normal job and have been working for a buddy doing some painting this week. So I lifted on monday (legs) and hadn't lifted again until bis/tris yesterday. So i'm looking forward to getting back to my routine.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad to hear youre getting back into, Charlie

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to have you back in the fold, Charlie. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day.

I get to the gym and some guy I've never seen before is doing supersets....but far from super. He was trying to reserve 3 different pieces of equipment, including the bench I needed, but taking 5 minutes+ between sets .....not between supersets, but between sets within a superset. After 2 go-rounds I told him he was done hogging 3 pieces of equipment and that I would be using the bench. Hedecided to get the **** out.

Inclines (super high reps) 185, 205, 225, 245, 265, 225, 185
Declines (low reps) 275, 315, 315, 315, 275
Bench (medium reps) 275, 275, 275, 275

Re: Pumping Iron with Zemekone and Icehog3 II
 

Haha sounds like a legit superset. He's working too fast, I usually take 15 minutes been sets.

Had a good leg day.

Front squats 5x3-5
Leg press 5x10-12 with 2 drop sets
Lying leg curls 4x15 w/drop set
Stiff leg deads using DB 3x15

Farmers market festival nearby, killed a big plate of jumbalaya and a catfish po boy. Oh can't forget a big cup of ice cream, filled with yellow cake, Nutella, fudge and peacons. I'm happy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Happy? Why wouldn't you be?? :dr

Re: Pumping Iron with Zemekone and Icehog3 II
 

International chest and bis day.

Incline bb press 5x8-10
Incline DB flies 4x8-10
Dips 4x15
Seated press machine 4x8-12
DB pull overs -- bb curls 4x8-10
DB curls 4x8-12
Rope curls 4x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day today...best my shoulders have felt in weeks, pain was minimal. Only did delts, figured I could throw in traps tomorrow....didn't want to spoli a good thing. :r

Seated Military Press 135, 155, 175, 185, 205, 215, 225, 175, 155
Standing Military Press 165, 195

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad it felt decent today, Tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Brother, maybe I will regrow a new shoulder soon.. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

If that doesn't happen, you can get botox :)

Back day, felt nice. Decided to skip deads though because I'm going to sumo tomorrow for legs.

Wide grip lat pull down 5x6-10
High row machine 4x8 w/drop set
bent over rear delt flies db 3x10
Bent over BB row 4x8-12
Bent over db row 4x10-12

cable push downs 5x10-15
single arm tricep extension db 3x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

I already have buttocks, Huy! :D

Arm day:

Cambered bar curls 145, 155, 165, 175, 175
Olympic bar curls 95, 105, 115, 125
Preacher curls (different grip each set) 100 x 4
Close grip bench 205, 215, 225, 235, 245
Cable pushdowns 125, 135, 145, 125, 105

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice arm day, Tom.

Had a good leg session today.

Squats 5x5
Hack squats 4x10 w/drop set
Lying leg curls, single leg 4x12-15
Leg extensions single leg 4x10-15
Stiff leg deads 4x8-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good leg day, Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day with some friends

Bb standing military press 4x5-6
Seated Arnold press 4x8
Bb upright row -- DB side delt raise 4x10 w/2 drop sets
Front raises using cables 4x10-12
DB shrugs 4x15-20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wish I had friends..... :lv

Inernational Chest Day...decided to do a high (16-20) rep day on inclines and flats

Incline bench 195, 205, 215, 225, 235, 245, 255
Flat bench 205, 215, 225, 235, 255, 195

Heavier on declines 275, 295, 315, 345

1 set of machine flyes with extreme stretching and prolonged contraction - 225

Hockey tonight, back day tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I really don't like to do two days of pushing in a row but the wife wanted to do chest.

Chest and arms, quick training session today.

Flat BB press 4x6-8
incline DB press 4x10
seated fly machine 4x8-10
db pull over 3x10

incline db curls -- over db extensions 4x10-15
preacher curls -- rope extensions 4x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've been bad about updating on here lately. Haven't been doing anything too amazing though. The wife and I are going to a Halloween party on the 25th and I've got a Spartan costume picked out. Gotta get into a bit better shape before I wear it out though so it's just been lots of cardio and high-intensity stuff as of late. Keep up the hard work men!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day yesterday...the gym was so crowded I couldn't find an unused barbell at the start so I did cable work to start.

Wide grip pulldowns 180, 200, 220, 240, 260
Cable rows 220, 240, 260, 285
T Bar rows 225, 250, 270, 295
Barbell Rows 225, 275, 305
Pullups 2 sets to failure

Supposed to be a shoulder day today, but I didn't sleep well last night and have to go to work shortly, so so much for that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day.

Stiff arm lat pull downs -- pull ups 4x10
Underhand lat pull down machine 4x10-12
Cable rows -- v grip pull downs 4x10
Dead lifts 4x6-8
DB row -- high row 3x10

Followed by 3x3 and 2x2 from In-n-Out :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg day today....had a hockey game tonight so I stayed light.

Leg Press 5 sets @645
Hamstring Curls 5 sets at 120

Finished with some light bis and abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Goblet squats 4x15
Bench press 4x10-15
DB shrugs 4x15
Inclined row 4x10
Machine flies 4x15

Then some interval cardio. I probably need to map my workouts better as I have just been winging it and it's probably not the best approach.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day, medium reps

Bench press 225, 265, 285, 305, 315, 275
Vertical bench (plate loaded) 275, 295, 325, 275
Incline dumbell press 100s, 100s, 95s, 90s
Dips (bodyweight) 4 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

I wing it once in a while, more like touch up work. Usually on days that I'm suppose to take off. Which usually doesn't happen.

Leg day, high reps.

Front squats 5x6-8, 4x5 pause reps
Leg press 5x20
Lying leg curls 4x20
Smith machine lunges 4x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, hard and heavy.

Bent Over Rows 205, 235, 255, 275, 295, 315
T-Bar Rows 225, 250, 270, 295
Dumbbell Rows 100, 110, 120, 130
Cable Rows 260, 280, 300, 240
Pullups 2 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and a couple bicep movements at the end.
Shoulders felt decent today.

Bb upright row 4x10-8
DB presses 4x8-12 (80lb first time in a while, I've done these, felt nice and easy)
Seated side delt raises -- machine side delt raise 3x13
DB front raise 4x12-15
Shrugs 4x15-20

Seated DB curls 4x10
Preachers curls 4x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice workout, Huy. :tu

Shoulders for me in a few hours. :hn or :ze ? We shall see.