Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and biceps tonight.

Flat bb press 5x5
Fly machine 4x12-15
Incline DB press 4x8-12
Incline DB flies 4x10
Dips 4x15

Seated DB curls 5x10
Reverse grip ez bar curls 4x10
Preacher curl machine 5x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Barbell squat 65lbs 5x5
Standing overhead Press 70 lbs 5x5
Deadlift 105lbs 1x5

I think I'm at the edge on OHP, this was tough as heck today. Im almost at that 70% of Bench press that I'm told is a rough ratio so guess that'll have to go up to compensate.

As an aside, if either of you guys are using whey protein can you give some recommendations?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Currently using Hexapro by Allmaxfirst thing when I wake up, along with my Oates.

Post training I take Cellucor Whey.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I only take Whey post workout, Chris. Optimum Nutrition (ON) 100% Whet Gold Standard. Tastes like a milshake mixed with water. My favorite flavor is Rocky Road, followed closely by Chocolate Peanut Butter.

Re: Pumping Iron with Zemekone and Icehog3 II
 

ON is probably the best bang for your buck as well. You can get s 10lb bag for around $100.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs today

Squats 5x5-8
Hack squats 4x8-10
Lying leg curls 5x12-16
Walking DB lunges 3x20
Stiff leg deads 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back today, battling through a stomach bug.

Wide cable pulldowns 200, 220, 240, 260
Barbell Rows 225, 245, 275, 300
Narrow grip rows 185, 205, 225, 245
Cable rows 240, 260, 280, 300, 240
Pullups 3 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got to train with some friends this weekend. Boy does training with people much stronger than you, make a huge difference. They both compete in strong lift competitions so it was fun to train like that for a day.

Flat bench (pause push) 4x3
Flat bench 4x5
Incline DB flies 4x8
Incline DB press 4x8
Dips 4x8

Did some accessory work with tricep and rear delts

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hoping you get over that bug, Tom.

Flying down south for a day and half for my oral. Going to do your back training today.

What cable rows are you talking about?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck, Huy! :tu

Cable rows, V-bat right to the belly button.

http://i196.photobucket.com/albums/a...psc853d0ce.png

Shoulders today, it sucked.

Seated Military 135, 155, 175, 185, 195, 185, 185
Barbell Shrugs 8 sets at 275 in 6 minutes

That's it....done. Hockey tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got it, that's what I figured. Thanks Brother.

Little nervous but fingers crossed. We will see...

Re: Pumping Iron with Zemekone and Icehog3 II
 

I got my fingers crossed for you too, My Brother. Lotsa old guy Karma coming your way.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck Huy, keeping you in my thoughts.

Thanks for the advice on the ON, will have to look into that as GNC is robbing me blind.

Tonight:
Squat 70# 5x5
Bench press 100# 5x5
Pendlay Row 75# 5x5

Finally broke triple digits on bench, felt pretty good. Just gotta work on getting the other stuff there as well. Can finally see some definition to my arms and back :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks guys!

Had a couple days of good training while down south in LA.

Back on Monday - same routine as you, Tom. Just started off with deadlifts and finished off with all grips for pull ups 4x10

Legs last night - usually legs are my longest day, around an hour half or more. Short on time so I got in and out around 1:15.

Heavy front squats 4x4, 3x6-8
DB walking lunges 4x10 each leg
Lying leg curls 5x12-15
Seated leg extensions 5x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Chris! In time, everything will increase my friend.

I stopped going to GNC years ago. If you're looking to order supplements, bodybuilding.com is my main source for protein and bcaas

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice leg day!

Yeah, I was cruising their site last night. Seems they're pretty competitive price wise.

Yesterday was:
Squats 5x5
OHP 5x5
Deadlifts 2x5

10-15 minutes with my dynaflex in the evening.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Teaked something in my lower back overnight, so the last rep (failure) of every set was pianful today. Hoping it's a short term thing.

High Rep day for chest.

Incline press 195, 215, 235, 255, 225
Vertical Bench 250, 275, 300, 325, 275
Icarian Incline 200, 180, 190
Bench Press 215, 235, 255, 275, 225
Machine Flyes 205, 205, 235

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope you feel better soon, Tom. It's a frustrating injury, been there many times.

Took yesterday off. Body just needed it. Light legs and back today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Take a rest day Tom, no sense putting pain into your back. How has your shoulder been holding up?

Squat 80 5x5
Bench 105 5x5
Barbell row 80 5x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did back today....tweak is gone. Gotta love it, wish my shoulders would heal like that. Thanks Huy and Chris.

Started as a rep day, got a few heavier sets in when I realized my back was good.

T-Bar Rows 225, 250, 270, 295
Barbell Rows (narrow grip) 225, 255, 285, 305
Barbell Rows (wide grip) 185, 205, 225, 245
Cable Rows 260 x 3 sets
Pullips 3 sets to failure, 3 different width grips

Hockey tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Tom. Good work.

Did some light legs and back since I skipped Thursday.

Front squats 6x6-8
Angled leg press 4x10-15
Seated leg curls -- lying leg curls 3x10

Wide grip lat pull down 4x6-8
Pull ups 4x8-10
Stiff arm lat pull downs 4x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great workout, Huy, those front squats are killers.

It's just about shoulder time. :hn :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Started a new program. Today was chest and some accessory work. It was different but fun.

Bench, pause push 5x3
Bench, wide grip press 3x7
Chest supported rows 5x5
Neutral grip DB press 3x10
Super set bicep and tricep movement 3x10
Face pulls 3x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats 85 5x5
OHP 80 5x5
Deadlift 95 125 x5

Got my ON rocky road today, I'm impressed, way better than what I was using and I don't feel like my kids are trying to slip me some sidewalk chalk shakes anymore! Thanks to both of you for the site recommendation and the ON gold.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad you dig it, Chris! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad to hear, Chris.

Squats 5x3
Pause squats 3x7
good mornings 3x10
back extensions 3x15
core work 3x12 (leg raises, roman twist)
standing calve raises 3x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Huy. :tu

Back at it tomorrow after a day off today, got my hockey fix though. :ih

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a skip day yesterday, felt off today.

Squats 5x5
Bench 5x5
Row 5x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

You will get back in the groove, Chris.

Skipped a scheduled day for the first time in a long time....tough game last night, didn't fall asleep until 3, and just couldn't drag myself outta bed at 9. Slept in 'til 10:30. Back at it tomorrow, and will train on my scheduled day off Saturday to make up.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, I hear ya Tom. I'll be training Saturday to make up. Hopefully you cleaned house at the rink.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just finished my first week of a the program that my pal put me on. It's a lot different from what I am use to. It geared towards power lifting and getting strength up.

Today was light legs, it wasn't really light lol.

squats for volume 4x6
front squats 3x8
close stance hack squats 3x10
bb lunges 3x10
russian twist 3x15
seated calve raises 5x10

Next couple days off and back at it Sunday. I normally train 6 days a week but with this program, I definitely need all the rest I could get. Keep it up, men.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck with the new program, Huy....kick some azz.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hi all, I joined an 4 month online challenge 5 months back. My personal goal was to lose 24 lbs to get under 300. Without any cardio I've lost about 30 lbs using mostly body weight while watching Netflix. I can even do real push-ups now!

Any suggestions on where to go from here?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom, did you happen to pick up more jack3d when they had them in stock? If you did, want to sell me one?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I did, Huy, but I'm already into the last one, them tubs is too freakin' small! :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Congrats, Mario! What are your goals at this point?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job Mario!

I'm At about the same point as you, recently returning to some semblance of fitness. I started doing machines to build some strength and conditioning. A month or so back I switched to the StrongLifts program, which is exclusively a barbell centric program for people just getting into lifting. You start with a empty bar and work up to whatever your goal or plateau ends up being. I have enjoyed the program and have seen some improvements in the time I've been using it. I fully expect that after 12-15 weeks I will be in much better shape.

Tom and Huy are the experts though, defer to their experience

Re: Pumping Iron with Zemekone and Icehog3 II
 

First off, congratulations on losing that weight! Glad to see you're still alive Mario. I do miss you buddy, it's been too long. Come to Steve's house this Saturday, we are herfing.

Like Tom said, what are your goals? Without a goal in mind, it's diffcult to give anyone a game plan. If you come tomorrow to Steves, we can discuss it more in depth.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Tom, Chris, and Huy!

After the 24 lbs my secondary goal is 31.6 lbs, netting me 10% total body weight reduction. I just need to lose about another 1.5 lbs to get there, so I'm unsure whether my next yoL should be more weight loss, muscle gain, or something else. I am trying to gain muscle now, rather than just losing weight.

I started with incline push-ups on my knees until failure and can now do 3 sets of 5-6 declines along with several sets of inclines, etc. I'd like to define my triceps and bulk up my chest. I have been consuming more protein now that I want to gain actual muscle. Although I haven't been neglecting my legs, I have been neglecting my back, abs, and cardio. I think I will be working abs into my off days, and need to start that cardio, but I'm pretty much in the dark on what to do with my back, other than maybe some shrugs, etc.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Anything that pulls back and contracts the lats, Mario. If you aren't strong enough to do pull ups, some cable pulldowns are good. Also some form of rowing....barbell rows, t-bar rows, etc will help. Start with those basics and you can add more when your back is used to the basics. Don't neglect your abs and core, they will support your back for those rows. Good luck and keep asking any questions that come up.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Tom! I'll look into these and start them this weekend. And I'll back on my crunches. Any recommendations for lower back?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I don't directly work my lower back, Mario, I find it is fine as long as I keep my core strong.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Depending on what you have to work, assuming you're still working out at home, back extensions is a great lower back exercise. Lay on your stomach. Something elevated, maybe a bed or couch, and slide yourself down to the edge of whatever you're using, bed or couch. Make sure your hips are still on the bed. Your lower body should be on and your upper body should be hanging off.

Keeping your body and back straight, slowly bend down and up. You can place your hands behind your head when doing this or just across your chest.

Sorry if I didn't explain this well enough.

Also, glad to hear you're getting in shape. For me, the biggest thing about getting in shape was to understand nutrition but that's a whole different topic for another time. I always tell my friends, before I can train them they have to understand proper nutrition. I can give them all the exercise to do but without proper understanding of nutrition, it's pointless.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good workout tonight, even the damaged shoulder from years ago is keeping up even seems it might be a bit less "crunchy"

Squats 5x5 30% to my goal weight
OHP 5x5
Deadlifts 3x5 adding 20lbs per set, finally got to 45's on each end :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to know, Tom.

Huy, I'll give those a try later on today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats 5x5
Bench 4x5 missed on my last rep, next time!
Pendlay row 5x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day here. Pain only around a 6, that is a good day. :r

Seated military press 135, 155, 165, 175, 185, 195, 205, 175, 135
Standing military press 3 sets @ 165

Skipped the shrugs, will throw them in tomorrow. Didn't want to ratchet my pain up to a 7. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

6 is good! lol

volume day today. push and some pull, not much.

standing OHP press 6x6
bench (pause push) 4x6
seated db press (unilateral) 3x10
wide grip lat pull down 3x10
db row 3x12

super set a couple bicep/tricep movement.

heavy deadlifts tomorrow :hn

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs, Bis and Tris today......day off tomorrow. Hallelujah. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Huy!

Squats 5x5
OHP 5/5/4/4/5 couldn't get the bar above my shoulders on two sets, try again next week
Deadlifts 135, 145 x5

My chest is feeling it big time, pectorals feel throughly flogged.