Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder felt really good today, but I stayed relatively light with high reps to keep her that way.

Seated military press 165, 165, 165, 175, 185, 195, 205, 165
Barbell shrugs 275, 275, 275, 315, 315

That's it...shoulders feel pumped and suprisingly pain free...almost. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad it was good to you today, Tom.

Don't you love it when you get to the gym, it's packed but everything you need is wide open...

Back and tricep day.

Wide grip lat pull down 5x6-8
T-Bar row 4x8-10
Seated row machine (one arm at a time) 4x10-12
Rear delt fly machine 5x10-15
Underhand lat pull downs 4x8

Stiff arm lat pull down -- cable extensions 4x15-20
Dips 100, took me about 4.5 sets

Did drop sets with all my exercises today, just felt good today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

can some one give me a good start work out

Re: Pumping Iron with Zemekone and Icehog3 II
 

What are your goals, lashun? Tough to give any advice without knowing what you are looking to do.

Re: Pumping Iron with Zemekone and Icehog3 II
 

looking to shed some weight mostly:su

Re: Pumping Iron with Zemekone and Icehog3 II
 

Maybe one of the cardio guys can chime in with a program, I mostly train for strength, and get all of my cardio playing ice hockey. If you get a program you like, keep us up to date on how it's going for you.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'll keep you posted

Re: Pumping Iron with Zemekone and Icehog3 II
 

Arm day today, supersetted bis an tris.

Cambered bar curls @ 145 / cable pushdowns @130 6 rounds
Preacher curls @135 / bodyweight dips 4 rounds
Barbell Curls @115 / Close Grip bench @225 2 rounds

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a decent leg day yesterday.

Squats 5x5
sumo deads 6x5-8
Leg press 5x15-20
Seated leg curls 4x12-15
Lying leg curls 4x12-15

Finished off with some legs.

Chest today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Huy. :tu

Day off for me, Woot! Back at it manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and a couple bis, taking tomorrow off.

Flat bb press 5x3-6
Incline db flies 4x10-12
Incline hammer strength press 4x8-12
Seated vertical presses 4x10-12
Incline smith machine press (did these light and slow) 3x4-8

Seated db curls 4x8-12
reverse ez bar curls -- v grip pull ups 4x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day

Bench Press (rest-pause) 255, 275, 295, 315
Incline Bench 225, 245, 275
Wide grip Smith Bench 225, 245, 275, 315
Decline Bench 275, 275, 225
Dips 3 sets to failure

After the rest-pause sets, I was lucky I could do much else. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice day of training, Tom. Like the wide gripe press.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, they really hit the chest in a completely different way, Huy. :tu

Back day today, early start too.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ditto. Same here.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did a super high rep day 20-25 reps per set. I had to dial the weight way back after the first exercise, the T-bar reps took it out of me.

T-Bar rows 5 sets @ 225, 1 heavier set at 270
Barbell rows 5 sets #185, 1 heavier set at 225
Cable pulldowns (wide) 180, 200, 220, 240
Dumbbell rows 2 sets @ 90
Pullups 1 set to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Tom! Back And tricep for me.

Deficit dead lifts 5x3 @405

Land mine rows 4x8
Neutral grip lat pull down machine (what a great machine, they just put it in) 5x8-12
Cable rows -- stiff arm lat pull down 4x10-12

Cable tricep extensions 4x15-20
Dips 4x25

Leg day...

Re: Pumping Iron with Zemekone and Icehog3 II
 

Crush those legs tomorrow, Huy. :ze

I hit shoulders today, not nearly as pain-free as last time unfortunately. Decided to forgo the last couple heavier sets, and cut my rest time between sets by more than 1/2, yet keep the reps high. Actually got a good workout by changing the intensity even though strength and flexibility were low.

Seated Military 135, 155, 175, 195, 175, 155, 135

Barbell Shrugs 225, 275, 275, 275, 315, 365 Last three sets I held the last rep I could do in the fully contracted position for 10-12 seconds (no wraps). My traps are burning but good right now.

Leg day......

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's what I basically did today, Tom. Lighten the load on my front squats due to soreness in the lower back from siting on the couch all day yesterday basically. Turn the rest period down a bit and focused a lot more on squeezing at the bottom of my squats, basically a nice 3-5 second pause.

Front squats 4x8 @ 275
Leg press 5x15-20
Lying leg curls 5x12-20
Single leg extensions 4x12-15
Bb stiff leg deads 4x8-12

That's a wrap. Post workout meal was 8oz of bison, brown rice with broccoli... And 2 slices of pumpkin cheesecake from the Cheesecake Factory.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Excellent, Huy....especially the cheesecake. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

It sure was good... :)

Chest today. Kept it simple and semi heavy.

Flat bench 5x5
Flat bb press 4x8-10
Inclined flies db 4x10-13 w/drop set
Seated cable flies 5x10

Finished off with a couple bicep.

Standing db curls 4x8
Ez bar curl 4x8-10

Re: Pumping Iron with Zemekone and Icehog3 II
 

I typically do not press back to back days but today I decided to do shoulders. Limiting my pressing movements though.

Arnold presses 5x8
incline db side delt raise 4x8-12
bb upright row 4x10 w/3 drops sets
smith machine behind neck presses 4x12-15 (kept this light)
cable side delt raise 4x10-12

BB shrugs 5x15-20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Internatonal Chest Day...strength low after hockey.

Bench press 235, 265, 295, 315, 275, 245
Leverage Verical Bench 255, 295, 315, 345, 275, 225
Decline Bench 315 x 3 sets
Dips Bodyweight 3 sets to failure

One more chest day before vacation, going to hit Inclines first that day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, felt weak and gassed, though the numbers look decent.

Bent Over Rows 225, 245, 265, 295, 305, 315, 335, 275, 225
Cable Rows 220, 240, 260, 280, 305, 260
T-Bar Rows 3 sets at 270
Y-bar Pulldowns 200, 220, 240
Wide pulldowns 220, 240, 260, 200

Re: Pumping Iron with Zemekone and Icehog3 II
 

Took yesterday off just because I felt like I needed a little rest. Midnight came around and I wanted to go, but Staci wouldn't let me...

Either back or legs today. A good friend is coming up today so I'll let him pick. I hope he says back though. :)

315 bent over rows is nothing short of weak, sir dbag.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I got a weak back, Huy. How long I had that? About a week back. :D

Train Saturday & Sunday, then Tuesday & Wednesday, then I get one of my coveted 4 day Herf breaks from lifting. I think I need this onbe a lot more than the last one in mid-August.

Also going to go back on some prohormone for a cycle after the herf, been off for a couple months now so I should be good to go.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, I think I will go everyday till next Sunday. I'll do chin ups on your biceps next Thursday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

MMMM....hung Huy. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been a long time sinse I posted in this thread. Well after having knee surgery two plus years ago and having shoulder surgery almost a year ago, I finally started going back to the gym. Know that I can lift more than a 1 or 2 pound dumbbell, lol.

Realized that my workout routine from my 20's and 30's probably not the best at age 51. Met with a personal trainer this morning to do an assessment. Very interesting process and went very well. She is going to design a better plan for me and also work on form and correct some of my enbalances to help streghthen my core and posture. Very excited to be back and work with a trainer that understands the body.

She comes highly recommended and we have talked a lot over the past 2 years.

Good to be back :-)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad to hear, Jay. Hoping for the best to come. See you on Thursday, brother. ;)

Did back last night with some friends.

Pull ups to warm up 4x10-25
Neutral grip pull downs 4x8-12
BB bent over rows 4x8
High row machine 4x8-12 w/drop set
Seated cable rows 4x8-10
Narrow grip pull down machine 3x12-20

Finished off with a couple tricep movement.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to have you back, Jay! :tu

Nice workout, Huy, and see you both Thursday. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day, stayed a little lighter and changed grips to accomodate some stiffness and soreness.

Narrow grip military press 135, 155, 175, 185
Wide grip seated military press 135, 155, 175, 185, 195
Barbell shrugs 5 sets @315

Only one more shoulder workout before vacation break, thank goodness. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Bi's and abs today, with alittle tri's mixed in. Saving some gas for hockey at 7.

Cambered bar curls 135, 145, 155, 165, 175, 145
Close grip curls 4 sets @ 110
Preacher curls 155, 145, 145
Cable pushdowns (varying grips) 130, 140, 150, 165, 130

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pastries and pizza today, getting that nice stretch on the abs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gotta have those days now and then, Huy. I am gonna have 4 of them, Thursday through Sunday. :dr :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs yesterday - today they are sore and I'm walking with a limp

Shoulders and abs today.

95lb DB press - 95 reps took my about 15 sets. Did this for my Nana
Cable side delt raises 4x12 w/drop set
Bb press 4x8-10
Bb upright row 4x10-13
Side delt raise 5x10-15

Shrug machine -- DB front raise 4x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did all my push today in my next to last workout before a 4 day break, By the time I got to shoulders, they were worthless. :r

Bench press 245, 275, 300, 315, 275, 225
Incline Bench 205, 225, 245, 265
Seated Military Press 135, 155, 175, 155, 135
Bodyweight dips 4 sets to failure
Tricep cable pushdowns 105, 115, 125, 105

Back and Legs tomorrow, should be a killer....

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did back and bis, too gassed for legs...I'll get a leg workout in tomorrow before I leave for vacation.

Bent Over Rows - 205, 225, 245, 265, 285, 305, 325, 275
T-bar Rows 250, 275, 285, 305
Cable Rows 2409, 260, 290, 340, 270
Pullups 4 sets to failure
Cambered Bar Curls 5 sets at 135
Preacher Curls 135, 155, 135

Re: Pumping Iron with Zemekone and Icehog3 II
 

What time are you flying out?

Back and triceps today.

Deadlift 5x4-6
DB row 4x10 w/drop set
Pull ups -- wide grip pull downs 4x8-12
Seated high row machine pull down -- rear delt flies 4x10-12
Wide grip lat pull down machine 5x12-15

Cable tricep extensions 4x12-15
Dips 4x15
Seated DB extensions 4x10-12
Single arm cable push downs 4x12-15

Light legs tomorrow for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Flight leaves at 2:30 and srrives at 4:50. See you tomorrow?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I will see you tomorrow brother. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm too sore and tired to get up and head out... Legs today. Told myself I would do light work, nope. Never works that way.

Front squats 5x5
Stiff leg deads -- walking DB lunges 4x10
Lying leg curls 5x12-15
Leg press 5x15

Did some ab work as well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and bis today before our herf. Figured I would be eating whatever the hell I wanted, might as well hit the gym before that.

Incline DB press 5x8-10
Incline DB flies 4x8-14
Seated fly machine 4x12-15
Flat bb press -- dips 3x10

Reverse grip curls 4x12-15
Incline DB curls 4x8-10
Preacher curl machine 5x10

Time to feast.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day in honor of Tom.

Seated side delt raise db 5x12-15
Seated DB press 4x10-12
Incline DB side delt raise 4x8-12
Upright bb row -- DB bus drivers 4x10
Smith machine behind neck press 4x10

Shrug machine 5x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs today, tiring and now I'm cooking for tomorrow's meal. Im beat.

Squats
Pause squats
Sumo deads
Leg press
Lying leg curls

Lots of reps and sets. Fueled by the mochi, cookies and Dr.Dan's jalapeño corn bread.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back in the gym yesterday, supersetted chest and back for Huy.

Bench press - wide cable pulldowns x 5
Decline press - Bent over rows x 5
Incline press - pullups x 4
Flyes - Cable Rows

Skipped today, had court and was gassed.

Legs and shoulders tomorrow....yuck.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats 5x5
Bench Press 5x5
Pendlay Row 5x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg Press 645 X 5 sets
Hamstring Curls 135 x 4 sets
Seated Military Press 135, 155, 175, 185, 195, 205, 215, 185, 165
Shrugs 275 x 8 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice chest and back day, Tom.

Back and some triceps tonight.

Weighted pull-ups 4x10
Stiff arm lat pull downs 5x10-15
Neutral grip high row machine 5x10-12
T-bar row 4x10 w/drop sets
Wide grip lat pull downs 5x10

Rope extensions 5x12-15
Dips 4x15
DB overhead extensions 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lookin' back day, Huy. :tu

Arms today for this guy:

Cambered Bar Curls 125, 135, 145, 155, 165
Barbell Curls 3 sets @ 115
Close Grip Curls 2 sets @110
Preacher Curls 3 sets @ 145
Cable Pushowns (varying grips) 120, 130, 140, 130, 120
High Dips 3 sets to failure