Re: Pumping Iron with Zemekone and Icehog3 II
 

Light and fast shoulder workout today on some old-school NO-Xtreme/

12 sets of seated military at 135 for 208 total reps
6 light high rep sets of upright rows, and that was that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just starting to get back into it. Been away too long.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Kick ass, Gerard. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks! I've lifted all my life, it's just light weight these day though. Still thoroughly enjoy it. There is nothing better for stress relief and clearing my mind then the gym. It's always been as much mental health as physical for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Every reason is a good reason, Gerard. :tu

Skullcrushers 95, 105, 115, 125, 135, 145, 125
Cambered bar curls 125, 135, 145, 155, 135
Pushdowns 95, 105, 115, 125, 135
Preacher curls 145 x 6 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, G. Are you training at a gym? We should go train sometimes.

Quick shoulder day.

Fasted Hiit on the treadmill

Bb OHP press 4x5
DB side delt raise 8x10-14
Cable upright row - front plate raise 4x8+

Re: Pumping Iron with Zemekone and Icehog3 II
 

HT back today ... i'm gassed :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day, lowered the weight and upped the reps a lil bit.

Bench press 215, 235, 255, 265, 275, 285
Incline bench 205, 225, 235, 245, 185
Decline Bench 275, 295, 315, 275

That was it, I was gassed.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Solid training today. Legs. I think I love training them again.

Bike to warm up knees
Leg extensions 4x10+ to warm it up more

Front squats 5x5
Close leg press - stiff leg deads 6x8-12
Lying leg curls 4x8-15
Cable crunches, did them standing so it hits as a back extension too
Some dumb useless calve work for fun.

I was gassed

Re: Pumping Iron with Zemekone and Icehog3 II
 

hey guys.. I haven't been on here in a while :(
my computer died so ive only had my phone, and my sausage fingers don't fare too well with navigating on that thing. lol

hope everybody has been well!!.. I should have a new computer next week or so.. bleh..

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad everything else is OK, Ron.

Felt tired this AM, decided to take an unscheduled day off today and will try to get in a double tomorrow before work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and some trizz today.

Seated side delt raise - front delt 4x15-20
Seated military press 4x10
Behind neck pull down focusing on my traps and rear delt 4x12-15
Rear delt flies 4x15
Upright row 5x10

Reverse grip extensions - push down 4x12
DB overhead extensions 3x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Didn't get through my double today, but got 100% better of a back workout then I would have yesterday. Shoulders will get a pass this cycle as I have tris in the mix tomorrow, and chest Saturday if I skip my scheduled day off.

T-bar rows 225 x 23, 250 x 17, 270 x 11, 295 x 6, 270 x 11
SS T-bar 225 x 16 BOR 225 x 9
Bent Over rows 265 x 8, 285 x 6, 225 x 14
Pulldowns 200 x 14, 220 x 13, 240 x 10, 200 x 15
Dead hangs 3 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey fellas ... been a little while for me ...

Time to cut some fat so i'm back on low carb for a few months. Shooting for 3mo so i have a month to reverse diet before we head out on the road for Austin and the F1 race. :)

So in addition to the diet i've been doing hypertrophy for a couple of weeks now.

Today was supposed to be HT arms but my elbow has been a bit naggy since starting HT so i laid off the tricep stuff and only did 2 exercises. Did 5 bicep exercises for a billion reps lol
I started today out by doing 5x5 squats @ 135 and had NO back trouble. So that's super encouraging. The weight felt light (as it should) but the real goal was form and to be pain free by the time it was done. Mission accomplished. I'm planning on doing 5x5 squats twice per week and just taking 20lb jumps per week until i'm back up to repping 405.

Tomorrow is some bench press and some deadlifting. I'm to the place where 500 comes up pretty smoothly every time but I've really been focusing on my DL form so I started doing 5x5 @ 315 last week, shooting to increase by 20lbs/wk. Pulling once from the floor and then once from a 6in rack pull. I've gotten myself a nice little routine going pre-pull and it's helped me a LOT when it comes to locking my lats in and really making the motion about driving my hips through. Excited to see how far this takes me and what i'm pulling by the end of the year. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like a good plan for success, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest today ... started out with 5x5 flat bench then moved on to hypertrophic incline bench, flat dumbbell bench, cable flys, cable inclines, cable declines and then a tricep burnout superset. Gassed! Most blasted my chest has felt in a long time! PLAMF

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Charlie! :D

Cut myself short on time, quick arm workout.

Skullcrushers 95, 115, 135, 155, 175
Pushdowns 175, 155, 135, 115, 95
Cambered bar curls 145 x 4 sets
Preacher curls 160 x 4 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Looks like a good enough session to get PLAMF, Tom :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Didn't have the gas I wanted on bis, Charlie, but if every day could be our best day, we'd all be Ahnold. :)