Re: Pumping Iron with Zemekone and Icehog3 II
 

Tweaked my neck doing overhead pressing today. Bar got too far away from me on a warmup set. Worked through it but now I'm paying for it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That sucks, Christos. Speedy recovery man!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope you bounce back quick Christos, that's tough.

Nice workout Charlie, how long you going to rock the squats?

Glad your almost back Tom, and your not old your just getting plumage.

Couldn't get to the gym tonight so went for a run and did some stuff with the missus Dumbbells (as many as I could hold at one time)

BW Squats 4x30
Concentration Curls 4x20
DB Flies 3x12
Bench Dips 3x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice improvisation, Chris! Running is a killer!

My goal is indefinite, honestly. I was planning on 4-6 weeks (like a typical training cycle for me), so I guess that's my first goal ... get to 30 days and see how I'm doing.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Plumage, sweet! :lr

Nice workouts, Chris and Charlie. Son, hope that tweak feels better manana.

Arms today, heavy on barbell curls and preachers, heavy on skullcrushers and medium on rope pushdowns. Didn't wanna get outta bed after my game last night and staying up 'til 2 watching the Hawks, but glad I did.

Another (late) game tonight, but ni gym tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ran on the treadmill and did 40 minutes of the stair master followed by leg abductor machine. Followed by 10 minutes of burpees and kipping.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Might wanna lighten up on the Mexican food, Huy. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just kidding. I would never step on those thing.

Hump day, leg day.

Front squats 5x5
Bulgarian split squats 4x8-10
Seated leg curls 5x12
Seated leg press (single leg) 5x12 w/drop sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Running on 4hrs of sleep ... so 3 scoops of C4 (fruit punch)and off we go!!! lol

Back squats (close stance) / arms / cardio

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm on super short sleep myself, Charlie...glad today was a scheduled day off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

My first post upon my return.
Today was Chest and Tris

Flat: 270 3x5
Incline: 205 3x10
Dumbell: 110's 3x8
Close grip:165 3x8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it, Ken!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks dude.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks dude.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Ken!

Got out to the gym tonight, good times

Bench 5x3-5
Cable rows 5x5
Lat pull downs 5x5 alternating grips each set
Tricep pushdowns 3x10
Trap bar deadlifts 135,225,315,225,135x5

Got some looks tonight as the fatter guy doing deadlifts, feeling the pump from the deads :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulday

Arnold presses 4x4-5
Ohp 4x3, 4x5
Upright row -- DB front raise 5x8-10
Alternating cable presses 4x12
DB side razzee 5x8-10

Some curls for funnsies

Hammerhead machine curls -- cable curls 4x8-12
Seated DB curls 4x12-8

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've got deads tomorrow. Dreading it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice workouts, Chris and Huy. :tu

Pull dem deads, Ken. :banger:

Re: Pumping Iron with Zemekone and Icehog3 II
 

Neck is better. Saw the chiropractor yesterday he instantly made it pain free with his Mr, Miyagi ways. Then I worked out and pushed it hard. Sore today but still have full range of motion so that's a win. Squats, deadlifts, and other leg work today.

Keep up the work everyone!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad your neck is cured, Son! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

So for deadlifts.

225 1x5
315 1x5
325 3x3
375 5x1
395 1x1
225 3x8
I've been messing around with a program for the past 3 weeks but I'm probably going to go back to my 3x5 next week.

As for shoulders I shoulder pressed 155 3x8 and then did some shrugs and pull ups. Bot a bad day all in all.

For refrence all my numbers are at 190lb body weight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work Ken, Christos & Huy!

Killer weights for your body weight, Ken!

Squats (back/wide stance/moderate weight & reps) / light chest & back / trail run/jog :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'd love to see some squat numbers from you. Keep us posted.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Well my numbers aren't very impressive considering my size (6'1 / 272lbs) lol

I've never gone in and just gone for a PR. All of my PRs are what I was able to rep at the end of a squat session.

This week has been ...

- Alternating front & back squats/close stance - 225/145 3x10ea (Pause Squats)
- Front squat/close stance - 185 for 5x10 (haven't tried for a PR)
- Front squat/wide stance - 225 for 5x5 (haven't tried for a PR)
- Back squat/close stance - 315 for 5x10 (haven't tried for a PR)
- Back squat/wide stance - 335 for 5x5-10 (can rep 345 for 10 and PR is 365 so I know I can go higher)

I leg press for my quads (feet low and close together/knees as close to chest as my belly will allow lol) - 5x10 @ 810

Hack Slide - 3x10 @ 360

Re: Pumping Iron with Zemekone and Icehog3 II
 

You got me beat Charlie, I'm 6'2" and 279 lbs, so don't feel bad.

Back squat 330 (5x5 max) usually I work lower in the 220-280 range trying to hit BW or a little over.
Deads I usually rep around 300 plusish, never tried for a 1rm but Insuspect this is quite a bit higher.
Bench I'm embarrassed, 145 5x5
Rows I'm around 180-190 5x5

Keeping moving that iron boys!

Got a trip planned with a college buddy tomorrow, should be a awesome workout. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice numbers, Chris! Do work!!!

Squats & cardio today (elliptical to be easy on the knees after ytrdys trail run).

Went low reps today but got a new PR.
Set 1 - 135x5 (warm up)
Set 2 - 225x5 (warm up)
Set 3 - 315x5
Set 4 - 365x5
Set 5 - 405x3
Set 6 - 405x1

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice numbers. I have a rest day today, squats tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Fellas! :tu

Back day for me today, heading to the gym shortly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Taking 3 maybe 4 days off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rest up Ken & Huy!

Do work, Tom!

Tomorrow is gonna be a really light squat day (low weight/moderate reps) + maybe another trail run for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got in this afternoon with my friend from school, hugely beneficial, corrected my form on a few different exercises.

He had me aggressively arch my back on flat bench and it really engaged my shoulders, felt a lot more stable and definitely something Inwill be adjusting to going forward

Barbell Bench 7x5-8 moderate weight
DB Incline Press 4x10
DB Floor presses 3x10
High flies 3x10
Chest flies 3x10
Low flies 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rowed my arse off today, did T-bars, Bent overs, cable, then went back and supersetted Bent Overs and T-bars again. Finished with some pulldowns but I was gassed and they were pretty worthless. :r

Good workout, Chris!

Do work tomorrow, Charlie!

Enjoy the time off and come back strong, Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice rowing day Tom, love the crazy rowing.

When your doing cable rows are you using the close grip or the wide grip handles? I'm assuming you mix it up but am curious. I have been almost exclusively doing close grip.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats almost didn't happen today. Took my post-recovery brother to see my folks and hit the gym by their house but that gym apparently closes @ 5 on Sunday's. Luckily the kid working was cool enough to let me in at 5min till and get a 15min squat session in. Not my greatest session of all time but I did touch the bar today. So that's a win. Day13.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Charlie! You are killing it. Way to stick to a program!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squat day.
255 3x5
275 1x5
295 1x3
315 1x1
335 1x2

Then leg pressed 540 3x8 needless to say my legs are shot.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Ken!

Do work, Tom! The Row King!

Thanks, Huy! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

You touched the bar, Charlie...it counts! :D

Nice squattin', Ken. :tu

Chris, I do mix up the cable rows, more often with grip than width of the handle. Gym has 3 different handles for close grip. One with a neutral grip, one with about a 40 degree angle top to bottom, and another with a similar angle from bottom to top. Each hits me a little differently in the lats. Then sometimes I will use the wide bar with a wider than shoulder width distance. I also vary where I pull them to (lower chest, belly button) from workout to workout to change that angle too.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Front squats/close stance / chest / cardio ... and sauna :)

It's not a hot tub but it's better than nothing. After today's chest lift I feel like my body could use a little heat.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You guys are awesome motivation. Great work all.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You guys are awesome motivation. Great work all.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just did some arms today, and taking tomorrow off. Gonna get pumped as a MoFo Wednesday, though! :D :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Ken & Tom! #pumpedasamofo

I hear ya, Ken. This thread has turned into my lifting/workout support group thread :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Tom, I will have to mix it up. I've been using the 40* handle, always nice to mix it up. Enjoy the rest day!

Nice sets Charlie, Ken, and Tom! This is a pretty awesome support group!

Tonight:
Back Squats 5x5
ISO lat pulls 5x5
Leg press 4x10
Ez bar curls 8x7 changed the grip each set

pLAmF boys

Re: Pumping Iron with Zemekone and Icehog3 II
 

Haven't pulled in over a week but it was bench day so I threw in deads to start.

5x4 deads

4x8 incline DB
4x6 hammer strength incline
5x6-9 wide grip press
5x10-12 seated cable flies
3x15 dips

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Chris and Huy. :tu

Rest tomrrow (though I do have a hockey game), back in the gym Wednesday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back on low carb as of today ... feeling the carb flu already but you can't call something a challenge without challenges. On deck: squats (back/close stance) / back / cardio. Time to really make some fat loss progress. Win or die, right. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Kick ass, Charlie! Do it to it!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Managed to hit 405 for 3 reps again today at the end of my squat session. I'm finding it more and more difficult NOT to go heavy when I squat. :/
Not the worlds best back lift but I kind of expected that considering how gassed I was to start and that I went heavy on squats. (Maybe a bit of self fulfilling prophecy there?)

Good luck in the game tonight, Tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back was shot from pulling yesterday, haven't felt that nice in a while but today was my actual back day.

Pull ups to warm zz back up - wide grip, close, medium 10x10

Reverse grip pull down 5x6
Single arm front pull down machine 4x8-10 w/drop
Bent over row using hack squat machine handle bars 5x8-10
Negative neutral grip lat pull down w/5 seconds 3x6-8
Seated row machine 4x8-10

Some seated DB curlz, spider curlzzz