Re: Pumping Iron with Zemekone and Icehog3 II
 

Good days, Chris and Huy. :tu

I was off today, going to start a string of either 8 straight days, or maybe 7 of 8, tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy ass squat day. May take tomorrow off if my chest is still sore.

Squats 5x5
Pause squats 4x5
Weighted back extensions 3x10
Calve raises 3x15 -- DB stiff leg deads 3x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day....repped it out on the inclines, then went heavy.

Incline bench 185, 215, 245, 275
Bench 255, 275, 305, 325
Decline bench 315, 315, 315
Incline bench (machine) 200, 200, 200

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's a good looking day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Huy.

Back day today, had some major steam to blow off with family drama, so I went heavy again.

T-bar roiws 225, 250, 270, 295, 315, 270
Cable rows 240, 270, 290, 315, 290, 260
Barbell rows 205, 235, 255, 275, 295, 225
Pullips wide 2 sets
Pullups narrow 2 sets

Steam gone. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's two solid days Tom, nice work!

Nice job Huy!

Squats 5x5
OHP 4-5x5
Deadlifts 135,185x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been carb depleting since Monday so my strength is not all there today.

OHP 5x5
Pause bench 5x5 (had to reduce my weight by 10%)
Wide grip lat pull down 3x8
DB row 3x10
DB press unilateral 4x10,8,6,6

Finished off with a superset of bi/tri

Re: Pumping Iron with Zemekone and Icehog3 II
 

Keep hitting it, Chris and Huy! :tu

I'm heading in for legs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Lol have fun...

Deadlift day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I didn't. :lr

YOU have fun! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I didn't either but moved the weight pretty easy today.

Sumo dead 4x4
Pause sumo dead 4x6
Bb shrug 3x12
Seated row machine 4x8
Seated cable rows 4x10

Planks 3x1 min

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and Bis today.

Seated military press 135, 165, 185, 195, 205, 215

Cambered bar curls 115, 135, 145, 155, 165
Wide grip barbell curls 2 sets @ 110
Close grip barbell curls 2 sets @ 110
Preacher curls 4 sets @ 135

Did something to my wrist (left) with the osteoarthritis, I think with the close grip curls. The knot on my wrist swelled up and has been in constant pain all day. Not sure how it is going to affect my workout tomorow, I think it's stable, just painful. I guess I will find out then.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Masturbating can be hazardous, Tom :) Hope it get's better. I was bothered with a left wrist past couple days as well.

My knee sleeves came in today, I was excited to use them since today was a volume leg day. My depth was on point and no knee pains!

Squats 4x6
Fron squats 4x6
close stance hack squats 3x10
Db lunges 3x10

Some core work and calve raises to end it. SBD knee sleeves may be one of the best investments I've made since I started training.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice....I need a wrist sleeve, Huy!

Just finished wrapping my wrist, gonna give int. chest day a whirl shortly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

The wrapped wrist held up fine, no pain and I went the heaviest on bench than I have in a long while. Wrist felt fine all day, but just started getting sore again a little while ago. I will wrap 'er up again and see how it does on back tomorrow.

Bench press 245, 275, 295, 315, 335, 365, 275
Incline bench 185, 205, 225, 245, 265
Decline bench 4 sets @ 315
Machine flyes 2 sets @ 195

Re: Pumping Iron with Zemekone and Icehog3 II
 

Have you ever tried to alternate your flies with incline or decline flies? Probably. I used to train aspiring bodybuilders, power lifters, and pro wrestlers. Could give you some hints on a few exercise techniques that give great results.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I just finished the first week of my 6 week hypertrophic lifting. Today was superseding bis/tris followed by cardio.

I'm focusing on hypertrophy and weight loss so it's lots of low weight/high reps and a lot of cardio. Now if i could just reel my eating habits on the weekends in. :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

Keep up the good work, Charlie. :tu

Michael, I'm confused....you used to train bodybuilders and powerlifters, but you want some exercise techniques? Not sure if you are looking for simple exercises, or if I am missing something here.

Back Day, prefatigued with cables but rowed heavy anyway.

Pulldowns 260, 280, 305, 315
Super wide pulldowns 200, 220, 240, 260, 280
Cable rows 260, 280, 305, 320
Barbell rows 185, 205, 225, 245, 265
Wide Barbell rows 225, 255, 275, 295, 305, 335

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wow, you go heavy, Tom! Are you typically doing 3x5 or 5x5?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Toms light weight

Re: Pumping Iron with Zemekone and Icehog3 II
 

I usually start with 20-25 reps on my lightest weight, and try never to go below 6 reps oin the heaviest set, though I made an exception on my chest workout Saturday, Charlie.

I also try to never use hockey as an excuse to miss the gym, but I was just too gassed to drag my arse outta bed this AM. Might do a double tomorrow (though I have a game tonight and might not be able to drag it again manana), we'll see. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work Tom! I thought hockey was the excuse to goto the gym?

Squats 5x5
Bench 5x5
Row 3-5x5 ... Failure day.

Tried doing pull-ups today and figured out I can't do pull-ups yet. My shoulder has been reminding me all day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy press day. My meals were not on point today. Threw my day off and my bench suffered.

Pause press 5x4
Wide grip touch n go press 4x5
Chest supported t-bar row 5x5
Neutral grip DB press 4x8
Face pulls 3x10

Super set some bicep and tricep and called it a night.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm brain farting, Huy, what's a face pull?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Really busy day today ... only managed 45min of cardio ... it was my day off from lifting. I ate pretty well today, right up until dinner. :/ Tomorrow will be better.

Tomorrow i'll be superseding back/chest (hypertrophy) and doing 1hr of cardio. Then the work day begins. Joy! lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Off day for me too, and I needed it. I am gassed after 3 nights of hockey games in a row.

Re: Pumping Iron with Zemekone and Icehog3 II
 

International chest day....repped it out on inclines, then went heavy.

Incline bench 185, 205, 225, 245, 265, 275
Bench press 275, 305, 325, 345
Decline press 315, 365, 315
Super wide bench 315, 275, 225
Machine flyes 205, 220
Dips 3 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Cut myself short today, supposed to be a back day but I didn't have much time, so I decided to do shoulders and train back tomorrow when I have more time.

Did chest yesterday, so just did light seated military presses today. 135 for 152 reps over 9 sets in about 18 minutes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder finally came back upto full ROM today so figured I'd get back to gym, ended up deloading OHP to get to a low pain level but I guess that's the way it is when your out of shape.

Squat 5x5
OHP 5x5
Deadlifts 135,185,195x5

Nice work gentlemen, looks to have been a productive week!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good deal on the shoulder, Chris! :tu

Heading in for delayed back day shortly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rest weekend. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I have one of those coming up in March, Huy! :)

Back today....no gas at all. Didn't feel like I was getting much of a pump. My workouts have generally been great lately, so I am not going to beat myself up for having a mediocre one today.

T-bar rows 180, 205, 225, 250, 270, 295
Wide grip cable rows 200, 220, 240, 260
V-grip cable rows 220, 240, 260, 290
Barbell rows 205, 235, 265, 295, 225

Re: Pumping Iron with Zemekone and Icehog3 II
 

Finished week 6 of my powerlifting program. My deads and squats have jumped in numbers. My bench still remains about the same, although form and technique has improved. Entering week 7, I may start it tomorrow so that I way I get Xmas off. :)

Keep up the hard work men.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Kick ass in week 7, Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Decent day, considering I had no spotter and I decided to train fasted this morning.

Pause push bench 5x4
Wide grip bench touch n go 4x5
Chest supported rows 5x5
Neutral grip Db press 4x6

2 super sets of biceps and triceps 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Taking names Huy! Good call on the rest day on Christmas.

Squats 5x5
Bench 5x5 next workout I should hit 135, personal goal one will be accomplished!
Rows 3/5x5 was pretty gassed after bench

Finished with some bicep curls

Re: Pumping Iron with Zemekone and Icehog3 II
 

I did shoulders and cardio yesterday (hypertrophy ... 8 sets/10reps). Today was off. Tomorrow i'll do an unweighted leg workout at home, since the gym is closed on Christmas Day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Christmas Eve back workout. Pre-fatigued with the cables before rowing.

Wide cable pulldowns 220, 240, 260, 290, 310
T-bar rows 225, 250, 270, 295, 225
Barbell rows 245, 265, 285, 305, 225
Cable rows 240, 260, 280, 290, 310
Dead hangs 3 sets to failure

Got lots of carbs in my Xmas Eve dinner for my Christmas Day workout manana,

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and arms today, wentsemi-heavy oin bis for the first time since hurting my wrist.

Seated Military press 135, 155, 175, 195, 205, 215
Barbell shrugs 225, 225, 275, 275
Cambered bar curls 115, 125, 135, 145, 155
Preacher curls 135, 150, 135
Close grip bench 4 sets @ 225
Tricep pushdowns 95, 115, 125, 135, 145, 115

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad it went okay Tom, how has the shoulder been lately?

Power rack was occupied tonight and didn't feel like calling it off so mixed it up with some machine work.

Incline bench 8x5@115
Leg press 8x5@360 tried to correlate the feel to squats where I'm moving 165, felt easy on the machine :sh who knows.
Deadlifts 135,205,225x5
Bicep curls 2 sets to failure at 50
Tricep push downs 2 set to failure at 50

Felt okay, been slacking this last week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Chris, wrist felt fine, I think I must have just aggravated the osteoarthritis with those close grip curls....probably won't do those again for another week or two.

Off day today, back at it tomorrow.

Way to adapt and overcome today, Chris. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a great chest/back superset & hypertrophy day on saturday and then a great arm day today (bis/tris), again hypertrophic supersetting.

I don't usually list out my workouts but it seems to be the norm here so i'll oblige. :)
This is my second week doing hypertrophic supersetting and i'm feeling it big time! I'm actually really loving this kind of working out. Hate that I can only really do it for 3 weeks max; then it's back to some heavier stuff.

All exercises 8 sets / 10 reps :

EZ Cable Curl @ 100lbs / Close Grip Angled Pull Downs @ 140
Standing Reverse Curl EZ-bar @ 40lbs / Overhead Rope Extension @ 110
Seated Dumbell Curl (machine) @ 65lbs / Dips (machine) @ 160lbs
Seated Preacher Curl EZ-bar @ 60lbs / Lying Overhead Extensions @ 60lbs EZ-bar

Legs tomorrow ... shoulders on thursday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Charlie!

Today was a normal day
Squats 5x5
OHP 5x5
Deadlifts 135,205,235x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Sancho! How long have you been a power-lifting routine like that?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had some good days of training while on vacation. Entering week 8 of my PL program and my numbers have been awesome. Although my bench is a bit flat, I'm still pretty stoked about all my other numbers.

Heaviest squat day thus far. Didn't think I was going to hit it today but it flew.

Squat 4x4 @375
Pause squat 5x4 @305
Good mornings 5x5
Back extensions 3x10

Finished off with some core work and calve raises.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice squattin', Huy!

Took today off to rest my kidney, not sure if it's bruised or what, but it's been pretty sore for 3 days. Gonna try a double tomorrow if I feel up to it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Job Huy! That's moving some iron!

Tom, is that a hockey injury? Sounds pretty painful, hope you heal up fast.

Charlie, I'm 10 weeks into this program so I started from a empty bar after several (almost a decade of being sedintary). It's been pretty good, progress has been steady:
Bench 90-130
Squat from 45-165
Deadlift 95-235
OHP from 45-85 (easily my biggest struggle, got upto 95 but ended up stalling and deloading)
Rows from 65-115

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hypertrophic legs today ...
I will say that it's really strange doing hypertrophy on my lower body, but my legs are far and away the strongest part of my body and I'd have massive legs if I always did heavy lifting. A lot of folks can get away with heavy lower body all the time but that's just not how i'm built. It's kind of a psychological battle, honestly ... i know i need to keep my lower body from running away from my upper body but loading 8 plates onto the leg press as opposed to 14 is strange. LOL

Squats : 4 sets / 10 reps - warm up set of 90lbs / 1 set of 140 / 2 sets of 180 / 1 set of 230
Leg Press : 8 sets / 10 reps @ 400
Calf Raises (unweighted on stairs) : 8 sets / 25 reps
Curls : 8 sets / 10 reps @ 130
Inner Adductors (machine) : 8 sets / 10 reps @ 100
Outer Adductors (machine) : 8 sets / 10 reps @ 100
Calf Raises (weighted) : 8 sets / 20 reps @ 90
Abs - crunch machine - 8 sets / 20 reps @ 60

Tomorrow is shoulders! :)

Good stuff, Sancho! Like you, I had a decade long layoff (from all things physical in my case) that resulted in massive weight gain, but i'm a bit over a year into my weight loss journey. You have any plans to modify your routine anytime soon or you sticking with a powerlifting style routine for a while?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Closed out 2014 with a bang. Closed down the gym today! Literally, since they closed at 6 and I was the last to leave.

OHP press 4x3
Pause bench (wide grip) 4x5
Wide grip lat pull down 4x8
Unilateral DB press 3x8
DB row 3x8

Finished off with a superset of bi/tri

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chris, it's not a hockey injury, at least I don;t think so. Start noticing it in the gym when I do heavy flat bench. Feels better today, but I will probably stick with inclines on chest day tomorrow.

Way to close out 2014/open up 2015 to you, Charlie and Huy! :tu