Re: Pumping Iron with Zemekone and Icehog3 II
 

My day off, Huy, thanks for picking up the slack! :D :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Not a problem, Admiral.

Carbing up, pull day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Suns out, Guns out :ze

Pull day for me.
High pull until 1 rep max: 9 sets to 315
Dead lift until (training day) 1 rep max starting at 315. Got to 455 in 7 sets.
Various hamstring and lower back exercises to round out the day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

guys...same weight as a month ago but still losing inches around the body. Is this good or bad ?

Re: Pumping Iron with Zemekone and Icehog3 II
 

THat's good, Edwin, likely losing fat and gaining muscle weight. The mirror is a better judge than the scale. ;)

Some nice pulls there, Son, you can protect me in my old age. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pull Day for me too, Christos.

Bent over db row: 3x10(warm up), 4x8 (wanted to switch it up from bb)
Reverse grip lat pull downs: 5x8
Back extensions: 5x10
Seated row using wide grip bar -- stiff arm lat pull downs: 4x10
Deadlift: 3x5

Did a couple bicep stuff since I had time. Incline db curls, reverse grip ez-bar curl. 5x8-10 for all

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day....gym was full of kids (must be a off-school day), every bench was full with a line. Workout all machines today except a couple sets of bench at the end, and by then I was cashed and could barely do sets with my usual warm up weight. Good pump though, probably good to do something completely different.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, went heavy. Figured with 3 playoff hockey games in the next 3 nights, might be the last time I have any strength this week. :r

Bent over rows 205, 225, 245, 265, 285, 305, 325
T-bar rows 270, 280, 295, 305, 250 x 3
Super wide pulldowns 200, 220, 240, 240, 200
Dead hangs

That's it....need to save a little gas for hockey.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like a good day, Tom.

Legs today, it was so so. I took my pwo, got to the gym and realized I needed batteries for my headphones. Walked 2 blocks to find some triple a batteries. Got back to the gym and the pwo wore off.

Squats: 2x15 (warm up), 4x8 (drop set)
Leg press: 4x10
Lying leg curls: 5x8 (single leg)
Stiff leg deads: 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day.

Flat bench: 2x15, 4x5 (pause, push)
Incline bench: 4x8
Slight incline db flys: 4x8-10
Weighted dips: 4xfailure
Fly machine: 4x5

Finished it off with some abs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Going to do this

Re: Pumping Iron with Zemekone and Icehog3 II
 

Don't hurt yourself.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Only had time for bi's and abs today after getting stuck by an accident on the way to the gym.

Cambered bar curls 135, 145, 155, 165, 175
Olympic bar curls 115, 125, 135, 145, 155
Preacher Curls 125, 135, 145, 115

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm weak. Barely getting 225 up on bench. I feel fat too. It's all Sbarros' fault.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back Day.

Weighted pull ups: 4x5 (wide grip) 4x5 (close grip)
Bent over bb row: 5x8
High row -- single arm db row: 4x8-10
Wide grip lat pull downs: 5x8
Reverse flys: 4x10

Standing db curls: 4x8
Preacher curls: 4x6

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Huy.

I was off today after 4 workouts and 4 hockey games in 5 days. Back in the gym manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been slacking on posting in this thread for awhile. Good to be back around though.

Quick update since the new year:
-No regular soda/fast food for me.
-Trying to stay away from any drinking, especially on days I lift.
-Quit an almost three year habit of dipping.
-Lost 10 pounds (somewhere around 190-195lbs at 6') but am way stronger than I've ever been.
-Doing a lot more legs; especially heavy squats (something I never really did too much in the gym since I do Karate).
-Went from 3-4 to 4-5 days a week at the gym.

Pull Day today:
Weighted Pull-Ups
Preacher Curls
Cable Delt Flys
Lat Pull Downs
Barbell Curls (Heavy to Light weight super set)
Barbel Shrugs

Sticking to 4 sets for each exercise and trying to stay within 6 to 12 reps per set for most exercises lately. The only exception is leg day, in which case I often 1RM on squats/deads.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to have you back, Rob.

Tom, kill it tomorrow.

On another note, you guys may or may not think I am crazy but I started a new split this week. Been reading a lot about chest training and spoke to some friends down south about their splits, but I decided to hit chest 3x a week. Going to try this for a bit and see if I can gain some strength from this. Of course it will not all be heavy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Keep us updated on how it goes. I have three splits, but they aren't dictated by the day of the week. I do push (chest, tri, shoulders), leg/ab, and pull (back, bi, trap) and then repeat. I do this to try and give all my muscle groups an even amount of training. But who knows, I might try something new soon!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to see you back in the fold, Rob. :tu

Yeah, curious to hear how the 3/split works for a young guy like you, Huy. Me...it would force me to retire in a month. :r