Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (5x5 @ 315) & deads (5x5 @ 225) today ... followed up with close grip rows (4x10 @ 135), wide grip rows (4x10 @ 135) & Curls (4x12 @ 90). Finished up with the stair stepper for 15min but my legs were pretty cooked so that's all I had in me :

My elbow isn't feeling awesome but it's doing btr than I anyicipated, so that's good I guess :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Excellent Tom, hopefully isolating the ROM will keep you pain free. I can only imagine the amount of stress your joints have seen between work/hockey/lifting.

Nice Sets Charlie! Your pushing your squat in a good way!

Tonight:
Chins and Dips (assisted) 3x3
Bicep curls 3x10
Seated DB Press 4x10
DB flies/DB Bench Press 3x10 superset
Rower 1km sprint to finish it out

On the topic of chin-ups: how can I get there unassisted? Ideas for accessory work? Programming ideas? I'm down to 75lbs assist (BW is 275-280)

I've been hitting the chin/dip machine every other trip and supplementing with lat pull downs at 120-175 lbs usually down ramping as I fatigue.

I am determined to lift my own body weight, and I'm beginning to wonder if I should just shoot to lose 76 more lbs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thx, Chris! Nice work man!

As far as unassisted chin ups, hopefully someone else can give you some advice because I certainly don't chin up my body wright :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

I just want one Charlie. I figure once I can do one, more will follow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Consistency, just keep doing what you're doing and you'll get there.

Try using some bands for assisted pull-ups. It's tougher than the assisted pull up machine. You'll get more of a nice contraction when doing it right. I use to use bands for a change of pace, especially when my back and arms are shot.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice workouts today, Charlie and Chris! :tu

Vhest day today, started with declines for a change and went up to 345. Vertical press (plate loaded), inclines, dips and flyes, then a nice dose of abs to finish.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Move wright Tom!

Managed 30min of fasted stair machine this morning. Ugh ... ded lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Work Men!
Chins and Dips @65lbs assist 3-5x5
Lat pull downs 5x12
Tricep pushdowns 3x12

Stair machine 42 minutes, the club is running a promotion for the biggest contributor to 1020 floors...tonight I did 121, one more than the next highest ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Chris.

Lat/rear delt/whatever the hell it is still bothering me. Did T-bar rows, barbell rows, cable rows...and was none to happy about any of it. :r

Legs tomorrow, maybe some shoulders if my pain threshold seems high. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Still hurting, Tom?

Managed a new PR on squats (335). So I did Squats today 5x5 @ 335 with supplementary lifting as follows: Leg Press 5x20 @ 450 / Leg Curls 5x20 @ 120 / Weighted Calf Raises 3x20 @ 135 / Anchored Bar Row 8x10 @ 135 / Shrugs 5x10 @ 135

Then I managed some short range of motion Bench Press 5x15 @ 90 just to see if my elbow could handle it and it actually did rly well. So i plan on doing limited range work on my chest and shoulders until my elbow heals up. No isolated movements for me ... curls, extensions, etc :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Charlie.

Push day. Heavy presses, hit incline 225 for a nice 3 second pause 3x3. That was the highlight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice days, Charlie and Huy! :tu

Yeah, Charlie, I am hoping this rear delt/lat thing isn't going to be long term/permanent like the rest of the shoulder, but it might end up being that. Time will tell, 37 years of heavy lifting has to catch up some time, I guess. Maybe some surgeon will use my as a guinea pig for a bionic joint. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job Huy and Charlie! Nice PR Charlie!

Hopefully you kick it Tom, although joint work has come a long way in 37 years.

Tonight was best bench day for me in a while, back up to my precious stall point
Bench 5x5
Cable rows 4x10
Stair machine 30 minutes, added 92 floors to my tally.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Chris ... stair stepper is brutal.

I managed 15min last night after my squats & supplementary leg lifting. Shooting for 30 today + some elipticall.

Re: Pumping Iron with Zemekone and Icehog3 II
 

A friend of ours teaches a Group Powet (HIIT) class and invited us to join it today. My elbow handled the lower weigh/higher reps way better than I thought. Not sure that such a squat heavy exercise class was a good idea the day after heavy squats/supp leg lifting/stair machine. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

High reps and pretty low weights for me for chest today. Felt good and I was pumped like a MoFo, Charlie.....just wasn't impressing the chicks with my strength today. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squat day, fairly heavy.

315 5x5
Pause squat 265 5x5

That's all :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs pumped as a MoFo, Huy? :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

No, just tired as a dad with a 2 week old baby keeping him up.... Oh wait, it's real life.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Stupid sexy real life....... ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Best things I did to build pull-up strength and do more was negatives, slow descents, and not going to failure.

Heavy negatives at the end of your back workouts will help a lot. Your lats and biceps respond the best to movements where you have to hold weights. Start at the top and just hold yourself there. Lower a little bit and hold there. Continue until you are at the bottom. Try to make it last 10 seconds.

Use 3 second descents on your pull-ups.

In general for strength you want to stop a rep or 2 before failure. You need a I keep your CNS from getting fatigued.

Those will all help. You will get there in no time.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Agree with Christos, always try and do some slow work on back. I also like to take that last possible rep on rows and hold it at contraction until I can't grip the bar anymore. I did just that when I did back today...a bit lighter than usual, but I dropped my rest periods by half and upped the intensity that way.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Feel the burn! I try to hold all my heavy shrugs for 3sec on each rest but 10-15sec on my final rep of each set. BBBUUURRRNNN!!! Pumped like a MoFo, as someone once said :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I do that on shrugs as well, Charlie, hold that last rep as long as I can. :tu MoFo!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Add me to the list of holding shrugs for 3 seconds minimum and last 2 reps as long as I can. Big Traps are the new abs ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol traps are where it's at!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

So this afternoon there was a tremendous and audible, yet not very painful, POP from my right elbow. Today I was able to do more chest and tricep work than I have in nearly 2 weeks. :)

Squats, Deads, Bench (flat, incline, decline), Flys, Close Grip Bench, Reverse Grip Tricep Extensions, Dips ... finished up with 30min on the stair stepper. Then came home and mowed the lawn lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

I haven't hit traps in months...

Volume push day. Nothing special, aimed for 8-12 reps on all working sets.

Incline DB press 5x8-10
Flat DB flies 3x10
Seated cable flies 4x10-14

Seated smith machine press 4x8 - plate front raise
DB side delt raise 3x8-12
Bb front raise 3x10-12

Finished up with some tricep work

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I was gonna mention that, Huy....
;)

Good days for you and Charlie. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Congrats Huy! I too have a 3 week old at home. :)

Thanks for the pull-up help, I'll add the negatives. That combined with not failing might be the push I need.

Tonight was
Chins 3x2 @60 assist
Dips 3x5 @60 assist
Lat pull downs 3x10-12
Cable push downs 3x8-10
Pec deck 3x12
Seated rower 2x5 heavy

Stair mill for 30 minutes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks!

Quick legs today, volume day.

Front squats 5x5
Front squat pause 3x6

Hack squats 3x15
Lying leg curls 4x12
Leg extensions 3x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Congrats, Chris, did not know that. Are you getting as much sleep as Huy?

Shoulders and arms today.

Seated Military 135, 165, 185, 205, 175, 135
Skull Crushers 95, 105, 115, 125, 135
Preacher Curls 115, 125, 135, 115
Close grip Barbell Curls 3 sets @ 115

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nope, if I'm lucky I get 6 hours but on a norm, it's around 4 hours with a couple short naps throughout the day.

I can't complain much because Staci still lets me go to the gym and doesn't complain about it. She even told me to leave the house and go on occasions

Weekend off. Have fun guys

Re: Pumping Iron with Zemekone and Icehog3 II
 

Enjoy, Huy.

I'm off today, International Chest Day and hockey manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Tom! Yeah I'm doing alright, 4 hour stretches at night with 2-3 wake ups. Being the third time through were fairly seasoned to the road ahead. I actually was at the gym more while off for paternity leave than normal, such is life.

Nice work Tom and Huy! Day off today spreading mulch, back at it tomorrow

Re: Pumping Iron with Zemekone and Icehog3 II
 

Went camping Fri & Sat ... bad food and not much working out. :(

Well, got a lift in friday afternoon (volume shoulder day, since my elbow was in the mood) and I'm still sore. But I'm gonna have to pay a heavy price for my dietary sins this week as far as cardio is concerned.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope the shoulder feels better soon, Charlie.

International Chest Day, able to do flat barbell bench for the first time in many weeks. That problem in my back (muscle, kidney, I dunno) is much better only went up to 265, but felt good, no pain. Finished with inclines, declines and flyes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad you got good work done, Tom! Hope your back straightens up (pun intended lol)

My shoulder feels good ... just sore from a more hypertrophic lift last Friday. So in pain but in a good way :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Backsicles and chest today.

Deadlift 5x5
DB press 4x5-6

Reverse grip pull downs 4x8-10
Incline bb press 4x6-8

Pull ups 5x8-10
Seated cable press 4x10

Oh, did bis as well. DB curls, spider DB curls, reverse grip ez bar curls all 3-4x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Huy! Get it!

Squats - 6 sets of progressive loading with final 5x5 set @ 335 and closed w/ burnout set @ 135 for 30 reps

Leg Press - 4 sets of progressive loading (first set @ 450 for 20 reps / second set @ 540 for 20 reps / third set @ 630 for 15 reps / fourth set @ 630 for 10 reps) and closed w/ burnout set @ 270 for 50 reps (LOL, i know)

Leg Curls - 4 sets of progressive loading (first set @ 90 for 20 reps / second set @ 100 for 20 reps / third set @ 110 for 15 reps) and closed w/ burnout set @ 60 for 50 reps (again, LOL, i know)

Weighted Calf Raises - 4 sets of progressive loading (first set @ 45 for 20 reps / second set @ 90 for 15 reps / third set @ 135 for 10 reps ... all reps are double lift; first being low to medium and second being medium to high) and closed w/ burnout set @ 45 for 35 reps

Rounded it all out with 15min on the elliptical. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice sets guys! Looks like the injuries are slipping away, glad to hear both Tom and Charlie are feeling better.

Tonight was a bit more powerlifting for me due my knee acting up a bit after work today.

Bench press 3x5
Incline bench 4x5
Pendlay row 2x5
Squats 3x5
DB curls 3x12
Dips 1x5 w/55# assist

Apparently the sleep withdrawal of the last few days caught me, haven't had a push day this poor in a while. Sa la vie

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great days, Men! Crazy leg day, Charlie, awesome! You guys keep me inspired!

Re: Pumping Iron with Zemekone and Icehog3 II
 

You were particularly inspired by my ambitious 15min of elliptical, weren't you? LOL

I nearly didn't even list that. LOL

Good stuff, Chris!
What's up next, Tom?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Today is shoulders :hn and triceps, Charlie.

Tomorrow is legs and biceps, and a late hockey game, so will be a low volume leg day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Taking my friends Group Powet (HIIT) class again this week. I'm sure it'll be a blast after ytrdy' leg workout. 2 scoops today! LOL

Be honest Tom (and any one else who takes pre-workout) ... ever do 3 scoops? lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Oh yeah, Charlie. Happens more frequently than you think. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

LOL that actually makes me feel better, as I've been teetering on the edge of moving up to an occasional 3 scoops for a little while now.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I take half the jar sometimes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol nice Huy

Well I'm good and sore (esp the knees) after Legs on Monday and HIIT ytrdy .. so today is just gonna be some low impact cardio (elliptical) for calorie/fat burning purposes only.