Re: Pumping Iron with Zemekone and Icehog3 II
 

You're killing deads great job!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Cardio Bunny day today lol

Squats (close stance & wide stance rotation)
Set 1 - 90x10 close (pause squats) SS w/ 90x10 wide (pause squats) (warm up)
Set 2 - 135x10 close
Set 3 - 135x10 wide
Set 4 - 185x5 close
Set 5 - 185x5 wide
Set 6 - 90x10 close SS w/ 90x10 wide (burnout set)

45min on the elliptical followed by 15min in the sauna.

I was absolutely gassed today. Didn't help that my phone battery was dead so I had to go without music. Depending on how I feel tomorrow morning, it may be a pretty light day all around so I can recover a little bit for Monday. We shall see. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Like Ken said, great deads Huy!

I saw your post about the knee sleeves and it's what made me wonder if anyone else o here had any experience with sleeves. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Like I said, it will save you knees in the long run.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I know I just feel gassed without my tunes, Charlie.

Never used sleeves, but not opposed to trying. Do they make a shoulder sleeve? :r

GM Huy & Ken!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've never used sleeves either. I'm not opposed to them just don't know enough about them to warrant wearing them.

Re: Pumping Iron with Zemekone and Icehog3 II
 

YESSSSSS!!!!!!! :po

How long do you really plan on squatting everyday for? I've been consistently squatting 2x per week for at least 2 years. Only recently have my knees been sore. When that happened I started doing tissue work on them which has alleviated the soreness. Otherwise no sleeves and no problems. Maybe you should be looking at other issues rather than a quick fix :2

Re: Pumping Iron with Zemekone and Icehog3 II
 

Christos - the plan is to SED for 30 days and then see how I feel. I'd imagine that I'll take a break from it and go back to 2-3x/wk like I was doing before. This SED routine is more of a mental exercise than physical one. Yeah I'm adding weight to my PRs but the biggest aspect is the commitment to being in the gym every day, no exceptions (even if it's just for 15min to do some light squatting) for at least 30 days. Other factors had made me consider sleeves prior to even starting this routine ... old sports injury (right knee), ever increasing age (34) and the fact that I'm a big fella so not only do I have the weight of the bar but also a less dexterous body than someone my age who didn't let themselves go. Not sure what you mean by "quick fix"?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Today was a horrible lift day. I was dehydrated and didn't realize it until I got into the gym.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and arms today, lots of gas. Strong on everything. Love days like that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sucks, Ken .. at least you know that tomorrow will be better.

Get it, Tom!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats are tomorrow, I will ensure I am well rested/hydrated haha.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm referring to the sleeves as a quick fix. In my view I would rather get down to the root cause and get that fixed. That takes time, effort, and sometimes money. In my time of lifting, I've found that any time I'm doing something to work around a problem I pay for that problem later on in some other way. Maybe a knew sleeve isn't such a severe case and is something that wouldn't lead to other problems. My advice will always be to fix the problem. Take my advice for what it is worth, if your goals don't include spending time to do that then by all means a knee sleeve should help you. It isn't something I would do. Just offering my two cents :2

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it man! Your squat #s were great last time you posted! You going for a new PR?

Re: Pumping Iron with Zemekone and Icehog3 II
 

255 was my "working load" last week so I'm going to increase that by 10 as well as every other set. My last true PR on squats was 335 and I've already shattered that. Not sure when I'll attempt a PR again, maybe later next month.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Ken. Look fed to seeing your #'s from today (yeah, late night tonight lol)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just squats today .. light day, basically a recovery day ...

Set 1 - Front / Close Stance - 95x10 (pause)
Set 2 - Front / Close Stance - 135x10 (pause)
Set 3 - Front / Close Stance - 185x10 (pause)
Set 4 - Back / Wide Stance - 235x10 (pause)
Set 5 - Back / Wide Stance - 315x5 (pause)

Played 9 holes with the wife earlier this afternoon too. Might do some light cardio later this afternoon. We shall see.

Happy Sunday everyone! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Charlie, some nice sets there. :tu

Today was a scheduled off day, but I was full of energy after the Hawks win last night, so I went in and did a high-rep chest day with moderate weights, and then heavy on declines.

Incline 205, 225, 245, 265
Bench 205, 225, 245, 265, 275
Vertical Bench 245, 265, 285, 315
Decline 315, 335, 365, 275, 225
Machine Flyes 235, 250, 265

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great work, Tom! PAAMF? :D

Hawks/Bolts final ... I couldn't be happier! Lived in both places and love both teams. I'd prefer to see the Hawks win it all but the Bolts would have been my second choice. Gonna be a rly fun series for me!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats, squats, squats, squats, squats
http://i.imgur.com/CkxD2sH.jpg?1

I set this little baby up to ensure I was going below parallel. After coming off 5 weeks of 5,3,1 I'm going back to my 3x5.

Squats
265 3x5
275 1x8 (Just for fun, this should put me at a 340 1RM though since it was following my working load I think it may be a tad higher.)

Leg Press

600 3x8

Dumbell Curls

55 3x10 (Going up to 60 next workout)

Preacher Curls

100 3x10

Rope Curls

110 3x10

and then incline Abs with a 44lb kettle bell on my chest.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Kill it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it, Ken! Great work and good numbers!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Ken! :tu

Charlie, this series will only be fun for me if won by the team with the best captain in the NHL. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Day21 ...

Back Squats / Close Stance
Set 1 - 45x10 (warmup)
Set 2 - 95x10 (warmup)
Set 3 - 135x10 (warmup)
Set 4 - 225x10
Set 5 - 315x10
Set 6 - 405x3

First time attempting 405 at Close Stance. My depth wasn't as good as I'd like but I kept my form together and still got down reasonably far so I'm happy since it's still progress.

Chest Day after squats ...
Flat Bench @ 135 (chest) SS w/ Close Grip Flat Bench @ 95 (tris) - 3x10 w/ a 4th burnout set (95 chest / 45 tris - both to 25 reps)
Incline Bench @ 95 (chest) SS w/ Close Grip Incline (tris) every other set @ 65 - same as above (45 chest / 45 tris)
Incline Dumbell Flys 3x8 (35lb dumbells)
Wide Grip Bench (Hammerstrength) ... got through one set of 8 reps @ 180 when my elbow told me to call it a day.

Not a great chest day as I felt pretty gassed still when I got in there, but I lifted something so that's better than not :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like a good one to me, Charlie.

Back day for me, tired going in, decent workout.

Medium grip pulldowns 180, 200, 220, 240, 240
Cable Rows 220, 240, 260, 270, 290
Barbell rows 225, 255, 285, 295, 265, 225
T-bar rows 225, 250 (gassed)
2 sets pulldowns to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome squats Charlie. I can't wait for 405...One day.

I'm skipping the gym today. I only got 3 hours of sleep last night and I'm about to pass out. I did run today though. 2.5 miles at a 8:00 - 8:30 min/mile pace and then .5 miles of sprints.

Goodnight all

Re: Pumping Iron with Zemekone and Icehog3 II
 

Trying something new. I want to spend the least amount of time in the gym and still make strength gains. My plan is 3 workouts per week and under 40 minutes per workout. To start I'm only using 4 exercises: kettle bell swing, military press/push press, bent over row, and some variation of ab exercise. I'm really considering adding a bench press. My thought is KB swings will be enough posterior work if I do them 2x per week along with abs 2x, and the rest of the exercises will be 1x per week. We will see how week 1 goes.

Keep pushing weight everyone. Some nice numbers Pops and Charlie :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a couple hours to kill before my flight back home. Love training at new gyms.

+ first time getting hit on by a hot girl, had to give her the boot since I didn't have much time. Had to tell her I just had a kid.

- gym was hot as hell, no ventilation. Weights were like land mines.

Did chest today with short rest.

Incline DB press - 5x8-10 @ 90lb DB
Incline hammer strength machine - 4x12 @185
Incline bb press - 4x8 @185 (pause push)
Pull overs 5x12 @60lb DB
Dips 5x12

Re: Pumping Iron with Zemekone and Icehog3 II
 

You're an angel, Huy. :)

Looking forward to hearing the results of the new program, Son.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great lift, Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Best of luck with your new routine, Christos! Keep us updated.

Get it, Tom! #PAAMF


Squats (front / wide stance) - extreme focus on slow tempo and depth. Didn't wanna go very heavy or much volume since it's back day and I can't deadlift for crap if I squat heavy right before.

Set 1 - 135x10 (warmup)
Set 2 - 225x5
Set 3 - 225x5
Set 4 - 225x5
Set 5 - 225x5

Deadlift (no chalk)
Set 1 - 135x5 (warmup)
Set 2 - 225x5
Set 3 - 225x5
Set 4 - 315x3
Set 5 - 315x1

Single Arm Dumbell Rows SS w/ Dumbell Hammer Curls
Set 1 - 10reps @ 70 (warmup) SS w/ 25lb dumbells for 10reps
Set 2 - 10reps @ 85 SS w/ 35lb for 10reps
Set 3 - 10reps @ 90 SS w/ 35lb for 10reps
Set 4 - 8reps @ 95 SS w/ 35lb for 8reps
Set 5 - 6reps @ 100 SS w/ 35lb for 5reps

Close Grip Rows - 3x10 @ 200
Wide Grip Rows - 3x10 @ 160
Cable Lat Pulldowns - 3x15 @ 80 (had to go lighter for my elbow's sake)

I've got Group Power (HIIT) tonight ... I'll probably die, sooo ... you've all been great! Best of luck going fwd! LOL

Also, diet update - one week deep into low carb and my body loves it. It always takes me a few weeks before my body starts letting go of weight on this eating routine but I already feel mentally better and my sleep is improving. By week 3 or 4 I'll be dropping some lbs so hopefully I'll have some good weight loss figures to report before too terribly long :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great day, Charlie, how did those row/curl supersets treat you?

Shoulder day today, not many sets, but super high reps.

Seated press 135, 155, 175, 195, 205, 185, 165, 135
Barbell shrugs 225, 275, 315, 365, 365

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom, on chest day I try to do at least one superset with the primary and secondary muscles. I have an arm day on Thursday but I want that tiny bit of arm work on Mondays and Tuesday, plus I feel like it ratchets up my workout's intensity and makes me push my chest and back harder on Mondays and Tuesday's. So, in short, I enjoy it :)
Love me some rows too. :)

Good stuff man! Gotta love high volume shoulder workouts! Killer shrug #'s too! One day I'll be able to shrug like you. Out of curiosity, what kind of volume are you doing with the heavier shrugs? I usually stick to mid-range when I do barbell shrugs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm getting easy 20 on the lighter sets, Charlie, and 12-15 on the heavy sets. My grip strength gives out before my traps, but I rarely wear straps so that's just how it goes.

Love me some supersets too, haven't incorporated many in the last few months though. Sounds like a good change up for me and way to ramp up my intensity. Think I'll start throwing some in the mix. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

I hear ya, Tom! I LOVE supersets! I used to SS chest/back & shoulders/arms fefore I went to this routine and only do one muscle group per day. However, my Wed-Fri are still completely supersetted. Wednesday is shoulders so I SS them. Thursday is arms so I do bicep SS as he first half of my lift and tri SS for the last half. Friday is "light" chest & back so I'll SS chest/back then.

Ok, survey time everyone ... what's your favorite superset (or top3)?

Personally ...
1) Tricep cable pull downs SS w/ Overhead cable rope extensions.
2) EZBar preacher curl SS w/ Dumbell hammer curls
3) Flat Bench (chest) SS w/ Close grip bench (tris)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Flat Bench w/ Close Grip

followed by

Tricep Pull downs w/ Push downs

Re: Pumping Iron with Zemekone and Icehog3 II
 

You recovered from your nearly sleepless night, Ken?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yes Sir, heading to the gym in 25 minutes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Flat Bench: 270 3x5
225 1x10

Incline: 205 3x8

Fly machine: 245 3x8

Close grip: 175 3x8

Tricep pull down: 120 3x8

10 minutes of incline abs

Twas a good day

Re: Pumping Iron with Zemekone and Icehog3 II
 

Those are great numbers, Ken! Killin' it!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Ken! :tu

Favorite supersets lately....

T-bar rows / Barbell rows

Incline Bench / Wide barbell rows

Cambered bar curls / Skullcrushers

Barbell Curls / Cable Pushdowns

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks guys. You're the best.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wasn't planning on doing legs, it was back day but ran into a friend that wanted to do legs.

Over head skwaats 4x5 @ 155
Pause skwaats 4x5 @ 275
Hack squats 4x10 @ who knows, it was heavy
Lying leg curls - seated leg extensions 4x12-15
Stiff leg deads using DB 4x15 @60lb DB

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Huy! :tu

I have two hockey games tomorrow, so just some quick arms and abs for me in the AM, and then Thursday off for sure.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did a 1.5 miles of sprints today. My knees are hurting a bit so I took some meds and extra fish oil in preparation for deadlifts tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Kill those deads tonight, Ken!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I <3 Deadlifts

I Hate overhead squats

Short workout is a mental test not to do more than I programmed. Also need to go up in weight but didn't have time today to see where I was at. Picked weights I knew I could finish my sets and reps.
Push press 3x5 185
Bent over rows 3x5 225
Drag Curls with fat gripz 2x6 85

Re: Pumping Iron with Zemekone and Icehog3 II
 

Missed a few updates here.

Today:
Squats 3x5
Close grip rows 4x5
Bench 3x5
ISO press 4x10
Ex curls 4x7
Rope pushdowns 4x10
Erg rower 2km

Good lifts boys! Keep it up! Got a big leg day planned for Friday, heavy squats and deads

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great lifts Christos & Chris!

Squats - back/wide stance
Set 1 - 135x5 (warmup)
Set 2 - 235x5 (warmup)
Set 3 - 315x5
Set 4 - 315x5
Set 5 - 315x5

Focused on speed and depth .. figured I'd take it easier today with the weight and volume considering that HIIT last night still has me pretty beat!

Shoulders today ...
OHP - 5x10 (8 last set) @ 100 SS w/ Front Plate Raises @ 45 (5x10)
Cable Front Raises 3x10 @ 50 SS w/ Single Arm Cable Side Raises 3x10 @ 20
Cable Standing Trap Row 3x10 @ 110 SS w/ Rope-to-Nose Cable Trap Pull 3x10 @ 110
I tried to shrug but I kept feeling a pinch in my left side so I figured better to stop than get hurt. :)

Cardio later with the wife. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Keep it up, Men, you all must be Pumped Like MoFos!

Tore up arms today, I'm PLAMF! :D