Re: Pumping Iron with Zemekone and Icehog3 II
 

Got a decent chest/back lift in today. I lift alone so i don't usually do a full free weight chest/back list but that's what I did today, with the exception of decline bench and lat pull downs.

Tomorrow will be arms and shoulders, full free weights. Should be fun! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Keep kicking arse, Charlie.:tu

Been a good 10 days since I have been in the gym due to my bronchitis. I have a scheduled 5 day break starting Wednesday. Trying to get motivated to get a few days in before then, I just get out of the groove a little too easily sometimes. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Happy Birthday, Chris! :hb :ss :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Happy birthday, Chris.

Just got back from back and arms. Feeling flat and depleated because I woke up too late to eAt. Time to consume 300-400 grams of carbs today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Guys!

Got in tonight for some work

chins/dips 5x3-8
Barbell row 5x3
And some exciting post cake elliptical, at least I think nearly net zero' there so that's a win :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

:D :hb

Re: Pumping Iron with Zemekone and Icehog3 II
 

Happy Belated Bday, Chris!!! :)

Hope you get a few killer lifts in before your deload, Tom.

Got in an hour of fasted cardio this morning. Decided to hold off on my arms/shoulders lift until tomorrow, due to massive soreness from the chest/back workout. LOL

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got another good freeweight chest/back lift in today. Also managed to do some squats, deads & legs. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good deal, Charlie! :tu

Going to do an all-body workout tomorrow, hit one exercise per bodypart. Then 5 days out of the gym....should be ready to get pumped as a MoFo by next Monday! :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work Men!

Today was :
5x3 chins and dips (with 100# assist)
Lat pull down 5x5
Cable row 5x5
BW squats 3x20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks for the well wishes as well :D

Good luck Tom! Got it mapped out yet?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hi Chris!

Done:

Leg Presses
Seated Hamstring Curls
Pullups
Incline Bench Press
Standing Military Press
Cambered bar Curls
Skullcrushers

Back at it next Monday, time to carb up for 5 days. :lr

You guys tear it up the rest of this week, and I'll see you all next week. :ze :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Well ... i'm pretty sure i ate ALL the food in Southern Ohio last night LOL

Back to the gym today, for my sins. :)

Doing all free weight arms today ... which leads me to a question. For those of you who superset arms, do you do antagonizing muscles (superset tris/bis) or same muscle (superset preacher curl w/ hammer curls)? I've mostly done antagonizing supersets and enjoy them but I do feel like doing same muscle supersets might be a nice switch. So I guess a second question would be, if you do same muscle supersets, how do you structure an arm day? Would you do a bicep same muscle superset and follow that with a tricep same muscle superset? Would you do all of your bicep exercises and then all your tricep exercises?

TIA guys :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I do biceps and triceps when I super set them.

I don't hit arms often, once a week. I feel like I do enough compound movements to the point where my arms are being exhausted enough so when it's times to hit arms, there already a nice flow of blood.

I'm more of an old school guy when it comes to arms, I keep it fairly simple and try not to get too crazy.

Here's my superset when I hit arms once a week:

Barbell curl -- incline skull crushers w/bb
Incline DB curls -- rope extensions

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work Charlie, I can sympathize with the remainder of southern Ohio. I've done the same.

Maybe Christos can comment on the super setting as well?

I did something last night, was doing shrugs and tweaked my neck. So I Stopped and just did some cardio for a while. Probably will take the week end off and see if it will correct quickly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sucks about the tweaked neck, Chris. Hope it heals up fast and you're back at it. Enjoy the weekend!

So I did same muscle group supersetting last night but rotated biceps and triceps after each superset. Idk if that was a good or bad call but I felt like it was gonna give me the best shot at my muscles being able to endure a hard workout than doing bicep superset followed by bicep superset. If that makes any sense.

So I did close grip bench press SS w/ laying overhead EZBar extensions. Then EZBar Preacher Curl SS w/ dumbbell hammer curls. Then Skull Crushers SS w/ Close Grip Cable Pull Down. Then Seated Declined dumbbell curls SS w/ EZBar Zottman curls. Then for the very last SS, I did a EZ Cable Curl SS w/ Close Grip Cable Pull Downs with the final set of each being a drop set in 20lb increments until failure all the way down the stack.

I'll say that my arms feel super worked today. Next time I may do all biceps first with a little more rest between SS, just to compare and see which one I feel gives me a better workout. I shall report back with my findings. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Because the bicep and tricep muscles are one of the smallest muscle group, I personally believe there's no wrong way to go about training them. If you're super setting them bi/bi or bi/tri etc.

Like I mentioned, hitting big compound movements involves using your arm strength as is so when you're hitting isolating your arms, it's just accessory work.

Hope that made sense.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Oh, heavy leg day last night. Hit 315 for front squats for 8 singles and then a bunch of pause front squats for 275. Heavy leg presses and hack squats, that's all she wrote.

Lighter push day today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Huy!

Shoulders today on lunch break. Went heavy. I'm hurting. LOL
Going back this evening with the wife for a 1000+ burn. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Decent push day yesterday, lifted everything around 65% to 60% but reps were relatively high for me, around 8-12.

Volume leg day. Didn't bring my knee sleeves since I'm out of town, so I won't go too heavy for today's volume training.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last night was productive:

Ohp 3x10
Chins/dips 3x4
Concept2 10km

Re: Pumping Iron with Zemekone and Icehog3 II
 

Volume leg and some abs last night.

Suppose to train today but looks like that won't happen

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ugh ... back to the grind tomorrow. Had a rly long weekend and got nearly no working out at all and a bunch of bad eating. :(

April had been a goal month for me and I plan to drop some serious fat. Tomorrow it starts. Hold onto your ass, hopefully LOL

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck with the fat vetting, Charlie!

Been back to the gym for two days. First day back was kinda rough, but felt pretty good today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Bench 5x8
Barbell row 5x5
Dumbbell flies 3x10
Lat pull down 5x5

Good luck Charlie, shred it.

Picked up ON choc peanut butter when BB.com ran their sale last week. Good recommendation Tom :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad you like it, Chris. Second only to the Rocky Road flavor for me.

Finished my first time through the cycle yesterday, off toady, back in tomorrow. Good to be getting back in the groove.

Re: Pumping Iron with Zemekone and Icehog3 II
 

How much was it in the sale? Costco has 6 pound bags for $59.99. You can only get chocolate or vanilla.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work guys! Keep hitting it! Pumped as a MoFo!

So I was told that ON makes the protein for GNC and that GNC basically asked ON for a carbon copy of Gold Standard minus a little of the fats.

Got shoulders and arms in today along with squats. Finished with an hour of cardio. :)

Last week was a bit of a debacle thanks to a rly long trip over last weekend and a crazy work week. Back on track tho. I anticipate next week being a good one!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to be back on track, eh Charlie? :tu

Curious where you heard about ON making GNCs protein, not sure I buy that at all, Brother.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, I heard it from the guy at GNC and then looked up a bit online ... I didn't take it as gospel or anything but figured id throw it out there for conversation. :)

Good to be back on track for sure ... I messed up something in my elbow the other day when playing tennis with the wife and it's NOT happy with me right now :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah I don't know about that, haven't heard of that either.

My training is now limited to 4 days of training.

Power upper body
Power lower body body
Rest
Hypertropy/power upper
Hypertrophy/power lower
Rest
Rest

Re: Pumping Iron with Zemekone and Icehog3 II
 

Dudes that work at GNC think they know everything.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope the elbow heals up fast, Charlie.

How's the new regimen working, Huy?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Huy, that's rly close to the workout that Henry Cavill did for Man of Steel. Not sure if that has any value, but it's factual lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm at a race with time since Mason came into our lives.

I follow Layne Nortons Phat program, Charlie. Well more of a hybrid program of Layne Norton.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nothing today really except a nice walk with the wife. Nothing crazy but took just under 2hrs.

Hope everyone had a nice Easter!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back for me today. Before my time off, my left lat (back of rotator cuff?) was hurting when I tired doing pulldowns. Same thing today....did pretty good with barbell rows, T-bar rows and cable rows, so I will just keep working around it. Dropped my rest periods significantly to up the intensity in a different way.

Happy Easrter, Charlie, Chris, Huy, Gerry and all.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I paid right around 43$ delivered for 3.5lbs, so 12$ ish a lbs. didn't realize Costco carried ON, that's a better price for sure.

Sorry to hear about your shoulder Charlie, that's the worst. Keep on trucking.

Tom, if it's working, good on ya. I know your shoulders aren't exactly your best joint. Take it easy brother!

Huy, that's a pretty stout regimen. Are you maintaining now or pushing for new PB?

Tonight was light:
Chins and Dips 5x3, still assisted, but I did get 1 rep getting my head above the bar on Chins, just not quite past my chins. ;)

Elliptical 45 min

Happy Easter to all!

Re: Pumping Iron with Zemekone and Icehog3 II
 

So in the spirit of letting my elbow heal up but not wanting to be driven insane by a week of absolutely no lifting, I've decided to start 531, which makes sense for me anyway since the next two months are rly going to be more about fat burn and current muscle maintenance.

Started today with squats ... leg press, leg curls & weighted calf raises as supporting lift. Followed by 30min of elliptical. Also, the wife and I walked just over 3.5mi when she got home from work today, so cardio wasn't bad today considering I squatted and such.

For my elbows sake I'm gonna skip tomorrow's traditional bench day and pick up on Thursday with deads and then see if I'm up to shoulders (OHP) on Friday. All the while keeping my cardio high and my diet on point.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Volume day for shoulders, high reps on Military presses and shrugs. Stayed light, only up to 175 on presses and 275 on shrugs.

Hope the elbow heals up quickly, Charlie.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Tom. Sorry your lat is still hurting. Hopefully it heals up soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Walked 3.14mi with the wife after work and just hammered out 30min on the stepper ... what a beast that thing is *exhausted*

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work Charlie! Yeah that stepper will leave me feeling it for a few days haha.

Hope your healing Tom, how did the shoulder work go yesterday?

Tonight for me:

Bench dropset
Deadlifts 135,205,255,255,205,135 x6
Concept2 5km

My arms are wrecked :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy back and chest day. Been starting my back training with 100pull ups, usually takes me about 5 sets. I prefer to switch the grips from wide to medium. Nothing special today, heavy DB rows, wish they had heavier DB though.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's the "Pie" walk, Charlie! :noon

Shoulder seems to be doing better, Chris, I guess we'll see when I go heavier again. Nice workout for you today....you too Huy. :tu

Arms and abs for me today, hit 3 different exercises for bis and for tris. Off tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's good Tom, is it just straight up that makes it act up? iE OHp vs seated press?

Liking the pie walk, although your a few days late ;)

Tonight was just 45 minutes of elliptical for me, my upper body is still wrecked from yesterday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy chicken leg day. Hit front squats for 315 working sets 6x4 and than heavy hack squats and a bunch of iso leg stuff for funnsies

Re: Pumping Iron with Zemekone and Icehog3 II
 

Exactly, Chris, trying to correct my range of motion for the presses, it's a little wonky from all the structural and muscle damage, but it actually seems to be improving slightly.

It's never to late for Pie! ;)

Nice leg day, Huy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol @ pi walk ... Pie is what got me into this mess lol

Took a 2mi walk ytrdy but consider that more of "active rest". My hams were a mess after my stair machine escapade. Feeling btr today which is good because today is deadlifting + some back work if my elbow is up to it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope it's a gopd worout, Charlie.

'bout to leave for International Chest Day myself....