Re: Pumping Iron with Zemekone and Icehog3 II
 

At least it's good sore and not bad sore, Charlie. ;) :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy legs yesterday. Heavy fronts and pause fronts, the rest was history.

Re: Pumping Iron with Zemekone and Icehog3 II
 

30min on the elliptical tonight just to burn some calories while still taking it easy on the knees. Hope everyone else had good and productive nights.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Volume chesticle day with some tricep. Elbow starting flaring up, first time in months. Boo.

Incline bb press 4x5
Incline db press 4x10
Dips 4x10-12
Fly machine 5x10
Cable flies 4x12

Rope extensions 5x10-15
Db skull crushers 5x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sorry to hear about your elbow ... is your list of exercises the order in which you did them? I only ask because every single time I've hurt my shoulder or elbow it's been when I did skull crushers at the end of my workout. I've since moved them to the middle portion and have had much better luck avoiding reinjury. Just an observation for whatever it's worth. Hope you heal up quickly!

How'd the game go, Tom?

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's the order. Flares up once in a while, not too concerned. Not typically a volume guy but since my pl program ended, I started to do volume again.

Re: Pumping Iron with Zemekone and Icehog3 II
 

We beat the first seed for a trip to the Championship game, Charlie. Some of the guys on this team have never won one, so they're pretty excited for the opportunity.

Think I'll celebrate by heading to the gym and doing some legs. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Deadlifted today ... new PR (strapless, chalkless) at 315 for 3 reps before my grip let go. That was the last "set" of my progressive load deadlift routine. Did minimal back and chest supplementary work before my elbow started hurting a bit. Finished up with 20min of the start stepper. Figured I'd save a bit of juice for a butt load of yard work I gotta do tonight. :)

Congrats Tom! Awesome!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Celebrating with a pizza/ice cream party is much better, Tom.

Nice one, Charlie. Soon you'll be pulling 405!

Re: Pumping Iron with Zemekone and Icehog3 II
 

New Deadlift PR and I passed my latest kidney stone a bit ago! Gonna have some steak for dinner and smoke while I do yard work. Hell of a good day! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie and Huy, and congrats on the PR, Charlie. :tu Hope that elbow feels better.

Pizza and beer cheat tomorrow, Huy...unsure about ice cream, though that sounds wonderful. :dr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Switched up my workouts to more bodybuilding focus so I can join you all in being pumped like a mofo. I hate when I have to do more than 6 reps :td

Congrats on the PR Charlie! Pops I see your wisdom came out for a visit ;) good luck in the championship.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's how I feel about squats and deads. I usually never go more than 5 lol

Most likely not training tomorrow because I'll herfing with the LA boys.

Back and legs today.

Box squats but I used a small medicine ball 4x5
Deficit stiff leg deads 4x10
Seated leg extensions 5x12-15

Pull ups 5x20
Wide grip pull down machine 5x10-12
Seated rows. Not sure how many sets, I just went by feel. Probably around 7-8 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, My Bodybuilding Son! :)

Nice workout, Huy....tell the SoCal Boys I said "Hey". :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day....low weights, super high reps, super short rest.

T-bar rows 225 x 5, 205 x 4
Wide Grip Barbell Rows 205 x 4
Narrow Grip Barbell Rows 185 x 4
Cable Rows 240 x 3
Dead Hangs

Pumped Like a MoFo! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Tom!!! We must have been on the same wave length today. I did hypertrophic, supersetted shoulders. So 8x10 for each superset of ...
- Cable Upward Row @ 90 as w/ Rope Pulls @ 110
- OHP (Smith Machine) @ 100 ss w/ Front Plate Raise & Flare @ 25
- Half Side Dumbell Raises (heavy for me) @ 40 ss w/ Dumbell Shrugs @ 60

My knees are still sore from Squatting, HIIT & yesterday's Deads so I just wrapped up with 30min on the elliptical (405cal burned).

My cool down was coming home and doing some yard work. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

You got it too, Charlie! Nice. :tu

I'm paying for it tonight, my lats are already Sore as a MoFo. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Arms today followed by 30min on the stair stepper. Might go back later for a bit more calorie burning on the elliptical but I'm not 100% sure about that yet. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gym was packed today, all the racks had scads of punks doing stupid chit. Musta been "Bring your brother Darrell and your other brother Darrell to the Gym Day". :r

Found a front press machine that I never use to hit delts. Did 12 sets at 165, getting 19 reps the first set, down to 11 reps for the 12th. Finished with barbell shrugs at 315 (found a rack) and abs, and got the fluck outta Dodge.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I had to severely alter my intended workout schedule today due to a #gymcouple who's only apparent goal was to occupy as many stations in the free weight area as possible without actually doing anything effective.

I used to think that old guys who just "work in" without asking or anything was the worst ... worse than the crossfitters dragging all of the bars to the other side of the gym to perform a bizarre and dangerous concoction of improper lifts and comical looking cardio activities. But I'm quickly concluding that "gym couples" are the worst.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Luckily for me, the couples who regularly train at my time are pretty serious. I let guys work in if there somewhat comparitve to me in strength and doing the same thing. Hate the guys who do 30 sets of flat bench and don't have any consideration for anyone else, they are usually 160 lb kids....

Re: Pumping Iron with Zemekone and Icehog3 II
 

Oh goodness ... tonight I sinned egregiously against my diet LOL

Tomorrow I shall atone with much cardio and eating right.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gotta have a cheat day now and then to stay sane, Charlie. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Even though I train at 24 hour fitness, this one has some serious body builders and people who compete. 90% of the time, people re rack everything and are very polite. Working in with people or letting people working in is never a problem.
There are a few couples that train together and they are all serious.

Debating if I should go in today or not. May just take 3 days off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

There are a lot of folks who show up and lift hard and have good etiquette but there are a lot of people who don't re-rack weights or clean off equipment or any of the other stuff we've talked about. But I guess that's just more common at a bigger gym like LA Fitness. Coming from a small village Rec Center where the only people who lifted were rly serious to a place where people will just sit on equipment and text is apparently something that I've gotten over being frustrated with. lol

Listen to your heart, Huy :)

No bad eating today tho Tom :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I did listen to my heart, it told me to eat cookies and then go hit shoulders and biceps.

OHP 5x5-4
Seated db side delt raises - bb upright row 4x8-10
Arnold presses 4x10ish
incline side delt raises 4x8-12

reverse grip ez bar curls 5x10
seated db curlz 5x8-6

My heart told me to go home and eat pizza, so that's what I did. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I need to listen to your heart, Huy. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Charlie gave me the advice I needed to hear. Listen to him, Tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Cookies and pizza ... Huy, I like your heart, it's a good heart lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Charlie Knows. Fact.

Off day today. I need it after 8 straight days in the gym, and hockey last night and tonight. We'll see about tomorrow, hoping I have enough gas and don't feel the need for one more day off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Dang Tom, you're an iron man. You definitely deserve a break ... I'm sure your body would be grateful.

Not much going on for me today. Decided to take this leg day off since I've got that HIIT routine tomorrow. I took Ollie for a short walk this evening but otherwise nothing. Maybe I'll get in some cardio before tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy leg day and I forgot I had a a game tonight. Didn't even my post training meal because once I was finished, my game was in an hour and hour. Legs are gonna be shot tomorrow!

Time for some in n out.

Re: Pumping Iron with Zemekone and Icehog3 II
 

F it, Charlie, I'm heading to the gym shortly. :r

Apparenty you did have a post workout cocktail though. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Re: Pumping Iron with Zemekone and Icehog3 II
 

:confused:

Re: Pumping Iron with Zemekone and Icehog3 II
 

you must train harder!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Come to Chicago and put me through the paces, Hugh!

Re: Pumping Iron with Zemekone and Icehog3 II
 

You gents are crushing it! Nice work! Took a few days off after a embarrassing PR attempt on squats where I crashed to the pins. Won't be trying that again for a while, was 345 previous 1rm was 337.

Today was some heavy stair master and
Chins 2x2
Dips 3x5
Curls 2x12

Re: Pumping Iron with Zemekone and Icehog3 II
 

It happens, Chris, get back on that bronco. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Happens often. I hit legs on Monday and my heavy working sets was 335 which felt like 405 to me. Was planning on hitting 405 but didn't go as plan.

I'm going to deload for a week actually.

Hit baciscles today.

Deadlift a gazillion x 5
Pause deadlift 4x8
Wide grip lat pull down a gazillion x 8-6
Front pull down, using a reverse grip 5x6
DB row 5x8
Pull ups 5x12-8

Heavy DB curlz
Reverse grip cable curls

I don't know how many sets I actually do for biceps, I go by feel.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's quadrillion more than I've ever lifted! :noon

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work fellas!

Gave my elbow some more rest ytrdy and plan to hit legs and deads today and some cardio.

Re: Pumping Iron with Zemekone and Icehog3 II
 

New squat PR today @ 365 x 1
Note to self: don't wait until after 5 sets of heavy squats to go for new PR, because that PR nearly didn't come back up. LOL

Today was another heavy leg day of squats followed up by supplementary leg press, leg curl and calf raises. Did 5x5 Bench and Row too to try out a new elbow sleeve, which worked GREAT! So I'm excited about that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Excellent, Charlie, congrats! :tu

Back day today, did another high rep, low weight day....just haven't felt the "gas" the last couple back days.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job Charlie!

Nice day Huy!

It's because of the Blackhawks Tom ;)

Like Tom said, back on that bronco

Squats 5x5 (de loaded to a known qty)
Bench 5x5
Deadlifts 135,225,295,225,135x5
Hammer curls 3x6-8 @toddler weights

Felt great tonight, best gym trip in a long while, plamf for sure.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Bench was crap today, 225 felt like death.

bench 4x5
incline db 4x5
incline hammer strength press 4x6
cable flies 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good day, Chris! :tu

Can't be at 100% every day, Huy...my last 2 back days prove that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Eating cookies to make me happy. Happy now.

All the meat are in the fridge marinading for tomorrow. Talapia and turkey the last 3 weeks makes it boring.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lifts Tom, Chris & Huy!

Huy, you're making me want cookies. LOL

HIIT class today and a little cardio.

Re: Pumping Iron with Zemekone and Icehog3 II
 

HIIT killed me today. My back definitely wasn't ready for it after nearly breaking during my PR form debacle ytrdy LOL