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Re: Pumping Iron with Zemekone and Icehog3 II
Good to see you again Chris & Christos!
Yesterday was 5x5 (squats @ 275 / deads @ 245 / OHP @ 180) followed up by ... Leg Press - 3/7 @ 720 Shoulder Cable Row (?) - 4/10 @ 100 (last set dropset; technical failure at each drop) supersetted with Rope Cable Pull (high mount, pull to nose) - 4/10 @ 120 (last set same as above) Today was an hour of elliptical. |
Re: Pumping Iron with Zemekone and Icehog3 II
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Conditioning today. Ran stairs and sled work. Very intense. Lots of weighted abs until failure. Working on the beach body for the summer :r |
Re: Pumping Iron with Zemekone and Icehog3 II
Let's hit the beach at Shack, Son! :D
International Chest Day. Incline bench 195, 215, 235, 255, 275, 295 Pro-elite Bench (machine) 190, 200, 210, 225, 200, 180 Bench press 225, 275, 325 Decline Press 225, 275 Dips 3 sets to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice work all! Good stuff on that YouTube feed, gotta spend some time watching that.
Squats 5x5 OHP 3-5x5 Deadlifts 135,225,285x5 small milestone for me as that puts me a few percentage points over body weight :D Was gonna finish with some cable work but ran out of steam. |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest, back, and shoulders today. I split my workouts into upper body and lower body. 4 "lifting days" a week.
Bench ramped up with triples until 315. 315 4x1 Supersets with bent over rows 225x10 Floor press 315 Military press 145 4x5 supersets with pull-ups super strict form, pause at bottom neck to bar pause at top 4x5 Anterior delt work, front raises, biceps, and triceps. Heard Arnold and Pavel Tsatsouline talk about muscle awareness and contractions during reps. Enjoy those little tips to think about during workouts. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice wrokout today, Son! :tu
Back for me, mixed up the free weights and cables for reps. Cable pulldowns 220, 250, 270, 290, 240 Bent over rows 205, 235, 265, 285, 235 Cable rows 260, 280, 305, 260 T-bar rows 250 x 4 sets Dead hangs x 4 |
Re: Pumping Iron with Zemekone and Icehog3 II
Had a GREAT lift last night!
5x5 - squat @ 295 / bench @ 220 / wide grip barbell row @ 205 Followed by some chest & back work ... Decline bench 4/10 @ 180 SS w/ high rows @ 230 (HS) with last set of each dropsetted until failure at each drop Flys 4/10 @ 130 SS w/ low rows @ 180 ... dropset like above Barbell Shrugs - 5/10 @ 225 Flat bar Lat Pulldowns - 4/8 @ 120 Wrapped it up with a superset of dropsetted bis & tris (cable curls starting @ 100 / angled pull downs starting at 140, dropped 20lbs every drop and drops done until technical failure at each drop) This morning was just 30min of fasted cardio to start the day. Feeling awesome!!! :) Hope everyone had great workouts and even better days! |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice lifts, Charlie! :tu
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Re: Pumping Iron with Zemekone and Icehog3 II
Arm day today ... similar to last Saturday's workout ... Great pump, already pretty sore.
Pulled something in the right side of my back that's making it hurt when I inhale a full breath. It's eased a bit throughout the day so hopefully itll be feeling fully better by Monday's 5x5. I've officially learned my lesson; when arm day is done, don't screw around with heavy shrugs :/ |
Re: Pumping Iron with Zemekone and Icehog3 II
Hope you feel better quickly, Charlie, I have that back pain that I originally thought was a kidney , and it still isn't 100% 6 weeks later.
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Re: Pumping Iron with Zemekone and Icehog3 II
Heal quick Charlie!
Yesterday was Squats 5x5 Bench 5x5 Row 5x5 Some cable work to failure tri's and bi's |
Re: Pumping Iron with Zemekone and Icehog3 II
Hi Chris!
Back day....Heavy on cables, high reps on rows today. Pulldowns 200, 220, 240, 260, 280, 290 Barbell rows 185, 205, 225, 245, 265 Cable rows 260, 280, 305, 260 Pullups 2 sets |
Re: Pumping Iron with Zemekone and Icehog3 II
Back still feels a tad tweeted but i managed to get some squats (275) and benchpress (200) and some cardio in on Monday and some cardio in today. I'm gonna shoot for a shoulder day tomorrow ... either shoulders or make this week a "one muscle group per day" week just to switch things up. If I go that route I'll either work shoulders or chest tomorrow.
Thx for the well wishes guys! :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Hope the back keeps improving, Charlie.
I had good luck with my shoulder when training it after bi's last time, so I skipped the gym today and will do arms and shoulders tomorrow....see if it still holds true. |
Re: Pumping Iron with Zemekone and Icehog3 II
Upper back feels ok today ... the shoveling of last night and today has taken a slight toll on my lower back tho! LOL
Managed to get a quick chest workout in today ... wasn't a very long workout and was pretty low volume but was high weight for me (remember, weakest chest on earth LOL) and my chest was swollen and will definitely be sore tomorrow. Flat Bench (HS) 5x5 @ 200 Incline Bench (HS) 4x5 @ 150 Decline Bench (HS) 3x5 @ 220 Flys (machine) 3x5 @ 145 Isolation Press (HS; single arm, seated sideways) 3x8 @ 45 Dips 3x5 @ 230 Tomorrow is gonna be heavy weight, low volume back day ... continuing on with the "shock the system" by having an oddball lifting week. :) Hope everyone is well and lifting hard! |
Re: Pumping Iron with Zemekone and Icehog3 II
Sounds like a good workout, Charlie, hope the back stays well.
Arms and Shoulders today: Olympic Barbell Curls 95, 105, 115, 125, 135 Cambered bar curls 135, 155, 135 Preacher Curls 155 x 4 sets Military press 135, 165, 185, 195, 205 Shrugs 315 x 3 sets Skullcrushers 105, 125, 145, 155, 115 Cable pushdowns 95, 115, 125, 135, 155, 115 |
Re: Pumping Iron with Zemekone and Icehog3 II
Get it Tom!
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Re: Pumping Iron with Zemekone and Icehog3 II
Heavy back day today (again, heavy for me lol)
Squats - 5x5 @ 275 Standing Barbell Rows - 3/8 @ 245 (last set was failure @ 6) superset with Shrugs - 5/10 @ 245; last set was until failure (6) @ 295 Lat Pulldown - 3/10 @ 140 Wide Grip Cable Pulldown - 3/10 @ 140 Cardio for 30min |
Re: Pumping Iron with Zemekone and Icehog3 II
You musta been pumped as a MoFo, Charlie! :D
Off day today (in training all day), back at it manana. |
Re: Pumping Iron with Zemekone and Icehog3 II
lol my back (and chest from two days ago) are pretty worked today ... i was indeed pumped as a MoFo lol
Just cardio today. Also, since my wife has decided that she really likes my NDS Cardio Cuts i've cut back on taking it and am using now only on days when i do only cardio. That said, i've tried ACG3 pre-workout a couple of times this week and i must be defective because i don't feel like it does anything for me. All the online feedback i read talks about how intense it is but i just don't get much out of it. C4 and Neon Sport really hit me. Idk :/ |
Re: Pumping Iron with Zemekone and Icehog3 II
I think the pre-workouts depend on the indiviidual, Charlie, my friends and I often get completely opposite (good/bad) results from the same supp. I try most, but just shi#can the ones that don't work for me.
Pounding headache when I woke up (went to bed with it too), so I had to pass today. Hope to be good to go manana. |
Re: Pumping Iron with Zemekone and Icehog3 II
Cardio Cuts before an elliptical session tonight ... worked great. Got a good boost in energy without it being "overkill" and definitely felt the thermogenic.
Since i'm relatively new to pre-workouts i'm glad to hear that you've had similar experiences with some PWs working and others not. I'm gonna stick with Neon and C4 for now on heavy lifting days and Cardio Cuts on cardio-only days. Feel better, Tom! |
Re: Pumping Iron with Zemekone and Icehog3 II
Good deal, Charlie, that's the way to go with the PWs. :tu
Headache gone, if only I wasn't at work! :ze |
Re: Pumping Iron with Zemekone and Icehog3 II
Took some Neon Sport (Watermelon), which worked awesome, as per usual ... I think that on the whole I may have overdone it today though.
Started out with a banana & granola bar then shoveled snow for 2hrs or so (a lot of elderly neighbors lol), came inside and had a protein bar and hammered a pre-workout, did a smaller volume arm workout than usual (4/10 superset angled grip cable pull downs (prog load from 160-200) w/ cable curls (130) followed by 4/10 superset overhead cable rope extensions (130) w/ EZBar reverse curls (60)) then finished up with 15min of elliptical. I managed to get home, take a shower and cook up some eggs with spinach in em and sliced up an apple with some almond butter, which helped settle me down. Still feeling absolutely gassed tho. I think that an afternoon nap may overtake me LOL |
Re: Pumping Iron with Zemekone and Icehog3 II
Sounds like a ballbuster, Charlie...enjoy the nap.
International chect day today, went heavy. Now 4 more hours at work and then a hockey game for my cardio. |
Re: Pumping Iron with Zemekone and Icehog3 II
No nap .. just more shoveling lol
Have a good game, Tom! |
Re: Pumping Iron with Zemekone and Icehog3 II
Thanks, Charlie, about 45 minutes out now.
Back workout manana, then 2 more games. :ze :ih :ih |
Re: Pumping Iron with Zemekone and Icehog3 II
Only got in 30min of hard cardio today ... which was actually ok by me as I'm still kind of whipped from ytrdys workout and endless snow shoveling. :)
Supposed to be 5x5 and chest/back tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
Been slacking on updates this week, haven't slacked.
Tonight was Squats 5x5 Bench 5x5 with a dropset finish Row 5x5 |
Re: Pumping Iron with Zemekone and Icehog3 II
Tweaked my back doing back this morning and cut the workout short before I got to the heavy rows. Luckily, skating always seems to loosen it up, and I had 2 games today, and feel fine now.
Hi Chris and Charlie! |
Re: Pumping Iron with Zemekone and Icehog3 II
How often do you guys shut it down?
I'm feeling like my joints (and muscles) could rly use a little recooperation time. When u guys shut it down how long do you go for? Do you fully stop lifting for a week? Do you take a couple days off and then warm up light? |
Re: Pumping Iron with Zemekone and Icehog3 II
I go on 4 or 5 "long weekend" vacations a year, Charlie, and I don't lift when I go. Just relax, eat what I want for the most part, and let my body rest. So 4 or 5 times a year I take 4 or 5 days off. Usually come back refreshed physically and, maybe more importantly, mentally.
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Re: Pumping Iron with Zemekone and Icehog3 II
I do what Tom does. Unless my performance is really off. I pay close attention to how my body feels and how are my lifts going. A usual sign for me that I need a break is when my grip strength goes down. In that case I will take 3 days rest. Also I try to have a "deload week" which is more or less a week of stuff I don't normally do. Normally after 6 weeks. So higher reps and new exercises or a combination. Try not to go above 60% of my max during that week.
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Re: Pumping Iron with Zemekone and Icehog3 II
Morning young bucks (not Tom)….Got on the scale today at 214, down from about 230, 8 mos. ago, trying to drop some weight and see if that helps my back issues and keep the surgeon at bay….no more heavy lifting for me, mostly cardio and short card type stuff, lots of body weight exercise. I am thinking if I go down to 200 lbs. I will be one ripped 42 y.o :r
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Re: Pumping Iron with Zemekone and Icehog3 II
Good deal, Mike, I'll even give a pass to that back-handed slam. :lr
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Re: Pumping Iron with Zemekone and Icehog3 II
Thx for the advice guys ... i'm gonna shut it down this week, as far as lifting goes. I did 30min today and i'll do cardio the rest of the week but lifting is off the to-do list until next week. :)
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Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders and arms today, did shoulders first, didn;t think I'd have the tolerance to do them after bis today. Just two shoulder exercises, both presses, and one each for bis and tris, preacher curls and skullcrushers.
No hockey games 'til Friday, so tomorrow is leg day. Oh joy. :r |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work Tom!
What's a typical leg day for you? |
Re: Pumping Iron with Zemekone and Icehog3 II
Been mostly heavy leg presses with some hacks or hammie curls lately, Charlie. Tough to get my shoulder back in position for squats, though if I am having a "good" shoulder day I will do some. Never been much good at front squats. With skating games an average of 3-4 nights a week, my legs get worked hard, so I usually only hit them once every 7-10 days at the gym.
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Re: Pumping Iron with Zemekone and Icehog3 II
I am in the same boat, just kinda listen to how I'm feeling and go from there.
Last night was Squats 5x5 OHP 5x5 Deadlifts 135,225,295x5 Sort of getting bored of this program, may make a change to something different next month we'll see how I feel. Maybe try high volume at 80% working weight or some such. |
Re: Pumping Iron with Zemekone and Icehog3 II
Today was off, had a rough night without much rest, so I went lighter and off my 5x5.
Squats 2x20 Bench 2x5 then dropset Close Cable row 5x8 Cable curls 3 sets to failure Hopefully Friday or Saturday are better days. |
Re: Pumping Iron with Zemekone and Icehog3 II
International chest day, concentrated on inclines....good day, pumped like a MoFo. :D
Hi Chris! |
Re: Pumping Iron with Zemekone and Icehog3 II
Get it fellas!!! #PLAMF (pumped like a MoFo! :) )
Heading to GNC tonight to pick up my wife's multi-vitamin, some Gold Standard protein & another tub of DNS Cardio Cuts. I'm REALLY liking this stuff! Unfortunately (kind of lol) my wife is loving it as well. I only say that because it's not cheap ... so i've switched to only taking it on days when I'm only doing cardio. She takes it daily for the thermogenic. I'd like to do the same but i'm being a bit cost-conscious about it so i'm gonna look for a similar product to try when at GNC tonight. I'm starting to feel like this deload week is helping me recover. I'm gonna get some light cardio in tonight after bball practice of the season. |
Re: Pumping Iron with Zemekone and Icehog3 II
I'm getting antsy without the lifting lol
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Re: Pumping Iron with Zemekone and Icehog3 II
You'll know when it's "time", Charlie. :tu
Back day today, went heavy on the rows. Bent over rows 185, 215, 235, 255, 285, 305, 245 T-bar rows 225, 250, 270, 250, 225 Cable pulldowns (super wide) 200, 200, 220, 240, 260 4 sets of pullups to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Move that weight, Tom!!!
I felt like I wanted to lift ytrdy but figure that I've already abstained for 5 days so I might as well go the full 7. |
Re: Pumping Iron with Zemekone and Icehog3 II
First workout back after my deload week and it was a pretty good one.
Did 5x5 followed by flys (3x8 @ 145), barbell rows (4x5 @ 185) superset with barbell shrugs (5x10 @ 185). Managed to get new squat and bench max during my 5x5. Squat - first 3 of my 5x5 sets @ 275 and last two sets @ 315 Dead - 5x5 @ 225 Bench - first 4 sets @ 180 and last set for 3 reps @ 230 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice job, Charlie! :tu
Clean up day today, shoulders and arms Cambered bar curls 125, 135, 145, 155 Barbell curls 105, 115, 125, 135 Preacher curls 4 sets @ 135 Seated military press 155, 175, 195, 215 Standing Military press 3 sets @ 155 Skull crushers 115, 135, 155 Cable pushdowns 115, 135, 155, 105 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice Charlie!
Did cardio for a while then: Cable push downs 3x10 Wide grip Lat pull downs 5x8 Dips 3x10 Military press 5x5 |
Re: Pumping Iron with Zemekone and Icehog3 II
Hi Chris!
:) International Chest Day, did volume on inclines, went a little heavy on bench. Incline bench 205, 225, 245, 265, 285, 275, 255, 235, 205 Bench press 275, 305, 325, 355 Machine flyes 205, 225, 190, 175 Dips (bodyweight) 5 sets to failure Playoff hockey game tonight, will play it by ear whether I do back tomorrow or Thursday. |
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