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Re: Pumping Iron with Zemekone and Icehog3 II
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Re: Pumping Iron with Zemekone and Icehog3 II
Mmmmm ice cream!
Lots of arm work tonight with some db's Bench 3x12 OHP 3x5 Concept2 10km |
Re: Pumping Iron with Zemekone and Icehog3 II
Squats, chest & tris ytrdy followed by some cardio. Timing is all off today for my planned cardio so we'll see if I get that in or not. :/
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Re: Pumping Iron with Zemekone and Icehog3 II
Good lifts, Chris and Charlie. :tu
Took yesterday off, first day off after 11 straight. Only did arms today, but felt good after the day off. Cambered bar curls 115, 125, 135, 145, 155, 165 Skull crushers 115, 125, 135, 145, 155, 165 Preacher curls 4 sets # 145, 1 set 165 Cable pushdowns 95, 105, 115, 125 |
Re: Pumping Iron with Zemekone and Icehog3 II
Squats, chest & tris ... followed by stair stepper.
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Tomorrow is gonna be squat, back, bis and cardio :)
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Chest and a hockey game for me today, Charlie.
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simple chest day. thats it, kept it fairly heavy for me.
incline db press 5x7-5 incline hammer strength press 4x6 cable flies 5x8-12 seated fly machine 4x8-12 dips 3x12 |
Re: Pumping Iron with Zemekone and Icehog3 II
Heavy leg day. Playing around with my carbs so everything felt heavy as frack.
Squats 5x3 Pause squats 4x5 Hack squats 5x8-10 Lying leg curls 4x12-15 Seated leg extensions 5x12-15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice, Huy. :ze
Back day for me, first time I was able to do pulldowns first in a couple months without having to quit that movement due to lat (or rotator cuff?) pain. Pulldowns 180, 180, 200, 220, 240, 260 Super wide bent over rows 185, 215, 246, 265, 285 Cable rows 220, 240, 260, 270, 300 |
Re: Pumping Iron with Zemekone and Icehog3 II
Front Squats (light)/shoulders/cardio today.
Good stuff Tom & Huy! |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice Tom, Huy and Charlie,
Had some late nights/mornings these last few days and haven't been at the gym as much as I'd like :shrug Got in 40min of rower on lunch today |
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Good stuff, Chris! The rower is no joke.
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Shoulder boulder day with some curls for the gurls.
Ohp 4x5 Arnold presses 4x5 Seated Bb side delt raise 4x8-10 Cable side delt raise 3x10 Read delt flies 4x15-20 DB front raise - side raise single arm 3x5 superset Reverse grip cable curls 4x15-10 Bb curl 4x8 Seated DB curl 4x12-14 |
Re: Pumping Iron with Zemekone and Icehog3 II
Volume day for shoulders....rep wise, my pain threshold couldn't handle a lot os sets. :r
Military press 125, 145, 165, 175, 185, 195, 165, 145 Barbell shrugs 225, 245, 265, 285, 305 |
Re: Pumping Iron with Zemekone and Icehog3 II
Good stuff fellas!
Squats/arms/cardio for me today. :) |
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Bis and tris on the plate today.
Happy Birthday Huy! |
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Back and tricycles today
Rows using hacksquat machines 5x8-10 (was nice switching it up by using this machine) Dead lifts, went lighter today 5x3 V-grip pull downs 4x8 w/2 drop sets Single arm lat pull down 4x12-10 Rope extensions 5x10-12 DB overhead extension 4x15-20 went light and it felt really nice Dips, just bw 4x10 Finished up with 30 pulls for my 30th bday :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Happy birthday Huy!
Nice job all around, how's the gun show Huy? Tom, how many days a week do you do two-a-days? Changed it up tonight, knee felt funny warming up for squats so shelved that. Pendlay Row 5x5 Deadlift 3x5 Did rower 1km sprints between barbell row sets to cool down, then opened it to 1.5km between on the deads. Finished at another 10km total on the rower I feel noodly |
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Happy Bday Huy!!!
Good workouts to you all! |
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One more :hb, Huy!
I gotta check out my hack squat machine and see if that can work for me, love changing chit up. Nice workout. Chris. :tu By 2 a days, do you mean lifting and hockey, or lifting twice. If it's the latter I must have said something confusing, haven't lifted twice in one day for a long time. Howdy Charlie! :salute: |
Re: Pumping Iron with Zemekone and Icehog3 II
Yesterday it looked like you went twice to lift, I may have mis read it.
Hack squat is one I have not used, same same muscle groups being hit? |
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I'm sure the way I posted was confusing, Chris, but no 2 a days for me until I retire, then I just might.
Today I am off, may actually take 2 off and start back Sunday, we'll see how I feel after hockey tonight. |
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Squats (heavy/front)/Chest & Back (low volume)/Cardio
Tomorrow and Sunday are just squats & cardio. |
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Squatting 3 days in a row, Charlie?
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5 days in a row now, Tom. I'm squatting every day ... different kinds of squats, varying intensities and stances but still squatting every day. :)
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Light, close stance front squats (moderate volume), some grip strength & a LOT of cardio lol
My gym opens at 8am on Saturdays so I woke up this morning at 7:15 and thought "dang I'm tired but I better go ahead and get in there before the power racks are all taken." And then I woke back up at 8:30 LOL Luckily it was still pretty empty at 8:50 when I showed up. :) |
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Nice work Charlie!
Thanks Tom! Horrid sins with the diet last night repented today Lat pull downs 5x8 Ez bar curls 5x10 then a dropset to failure Cable row 5x8 went real heavy here, elbow felt pretty solid for a change Elliptical 20 minutes at Charlie speed. |
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Be curious to see how the 5 days go, and if you think it was all positive, Charlie....tear it up, Bro. :tu
Good lift, Chris! :tu Went ahead and took my 2nd day off today, probably a positive in the long run with all the work I've been putting in. Back at it manana. |
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Today was Day6 of "Squat Every Day" and I'm rly enjoying it! My left knee is a bit sore but I honestly think that it's from my cardio this morning. I pushed rly hard and could feel it a bit before I even left. Then I had to attend a graduation this evening and the seating was tight so my knee got rly stiff and sore. I think it'll prob be fine tomorrow and if it's not then I'll just go rly light on the squats and cardio. Don't wanna do anything that'll jeopardize next weeks squatting.
Good work, Chris! I'm glad to hear you're taking a bit of rest recently, Tom. Youve earned it! |
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Thanks Charlie. :)
I never heard of anyone squatting so many days in a row, I am totally intrrigued to see how your progress goes.....kick ass! |
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The concept is pretty new to me but I've really enjoyed this first week and think that it can yield some really great physical and mental benefits as long as Im smart and listen to my body.
The goal is to squat every single day (keeping in mind that I'm not talking about going for PRs or even going heavy every/most days). The "lift more to lift more" approach isn't new but I like the psychological accountability of it. Quick squatting question for some of you more experienced folks out there ... at what point do you start using a belt or wraps? I repped 335 for 3x10 on my last heavy back squat day so I can obviously go up a good bit but last time I PR'd at 365 it was rough and it got me thinking about a belt or knee wraps for when I try for 405. Thoughts? |
Re: Pumping Iron with Zemekone and Icehog3 II
Pause squats front and back/low to moderate weight followed by progressive back squats up to 345. Burn out set of both front and back squats. Weighted calf raises to finish up this light day.
Happy Sunday fellas |
Re: Pumping Iron with Zemekone and Icehog3 II
So interesting, Charlie, I am psyched about seeing your results over time. Always good to hear new things....I did the Dogcrap routine for a while last year, and had some good results with that.
I used a belt years ago for squats, but ultimately gave it up. Found with a stroing core I didn;t need it. We used to wrap for really heavy sets (in excess of 500 lbs), but I stopped doing that as well...and of course, I haven't had more than 405 on my back for several years since having a bad groin tear doing leg preeses. |
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So in your opinion, I probably don't need a belt anytime soon? I mean my PR is 165 and I'm only repping 345 for 5.
Sometimes I wonder if I'm missing something since there are people squatting less than me but using belts lol |
Re: Pumping Iron with Zemekone and Icehog3 II
Not sure how your PR is 165 if'n you can do 345 5 times, Charlie. :) 465?
Killer back day today. Bent over rows 205, 235, 265, 285, 305, 325, 285, 255 Barbell shrugs 275, 325, 375, 325, 275 Cable pulldowns 200, 220, 240, 260, 240 Dumbbell shrugs 90, 95, 90 Cable rows 260, 260, 260 Pullups 2 sets to failure |
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I've gone beltless this past month. Quick legs last night. Trained in my hoodie the entire time to burn some cookies off. Skwats 3x5 @385 beltless Skwats 3x5 @315 Skwats 3x8 @ 275 pause Leg press 5x8-10 Stiff leg deads DB 4x8-10 Lying leg curls 5x10-12 |
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So you don't rly see a massive difference with a belt at weights below 500-600? |
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I've never lifted anything 500 lol.
I pull 405 off the ground beltless the same as I pull 405 with a belt. My form is a bit in line and tighter when I'm using my belt but I also want to protect myself at the same time work my core. Yeah you may lift a littler heavier but not everyone does, that's what I'm saying. Back day, first time not deadlifting in a while. Pull ups - wide grip/closer-ish grip 10x15 Neutral grip lat pull down 4x8 T-bar row 4x6-8 V-grip lat pull down 4x8-10 Seated row machine 3x15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice sets guys! I'm intrigued Charlie, it's a pretty neat setup you got going. I wish I could get into the gym everyday but it's not in the cards lately.
I've never considered a belt for squats, core strength hasn't degraded my form. deads maybe but I'm not moving as much iron as some of you guys. Squats 5x5 heaviest I've gone since my crash a few weeks back. Chins 3x5 assisted Dips 3x5 unassisted :D Rower 30min, about 7k |
Re: Pumping Iron with Zemekone and Icehog3 II
Thx Huy ... I actually decided on this concept after stumbling upon a bodybuilding.com YouTube video by Cory Gregory called "Squat Every Day".
Tom - I understand your confusion, that was a typo ... I repped 345 for 5reps and my current PR is 365, which was achieved at the end of a heavy squat workout several weeks back. I've never actually gone in and gone for a PR, on squats or any other leg exercise. |
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Usually I don't plan on it either and most of my friends that are into power lifting are the same way. I've seen that, by Cory Gregory and read the article. Good luck with the program! It will be tough that's for sure.
My knees and hips definitely needed some rest after my PL program ended. 18+ weeks of heavy legs twice a week was no joke. Whether squattng every day or twice a week, it takes a ton of discipline and dedication. It was fun while I was doing it and I learned so much but I don't think I will put my body through that again. Just make sure you are constantly rolling and eating enough. |
Re: Pumping Iron with Zemekone and Icehog3 II
Front, close-stance squats at light weight (5x10) / back / cardio
Managed to squat and deadlift just fine despite tweeting my lower back a bit while doing yard work last night. Heating pad on there now as I do this afternoons work. :) That's Day9 of Squat Every Day :) |
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Nice roll, Charlie. :tu
Shoulders today, did traps with back yesterday so all I had to do was press. Kept the reps high today. Standing military press 115, 135, 155, 175, 185, 195 Seated military press 145, 165, 185, 195, 165, 145 |
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How did it feel Tom? That's almost full working weight for your shoulders right?
Nice squats Charlie, making went want to expand beyond back squats haha |
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It's a little low, Chris, but maybe that's age more than disability. :r Hurt while I was doing them, but not as bad as it has, and feels pretty good now 4 hours later.
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Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Tom!
Chris - I'd not done front squats or pause squats before starting this but I'm actually enjoying both. They're challenging but I'm still enjoying them. I'd rotated wide and narrow stance in my back squats (preferring power lifting style) but putting pauses in the back squats sometimes has added some variety to those as well. Fun stuff!!! |
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Breast day.
Incline press 4x3-5 w/drop Flat DB 4x6 Incline DB 5x6-8 Seated cable flies 5x8 Dips 3x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Front squats (moderate weight/moderate reps/wide stance) / shoulders (KILLER shoulder workout) & light cardio.
Best shoulder workout I've had in a long time. Lots of supersetting and even a triple set :) |
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