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Re: Pumping Iron with Zemekone and Icehog3 II
Get it, Tom!!! #PLAMF
The wife and I managed just over 4mi walk in 1:17:45 today. Endomondo says 890cal, which I'll gladly take. :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Hey Tom ... GO HAWKS!!!!!
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Just pulled a 405 DL and then 425. Thats a new PR.
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Re: Pumping Iron with Zemekone and Icehog3 II
Kick ass, Ken! That's awesome!
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Re: Pumping Iron with Zemekone and Icehog3 II
I'm so stoked on it. The rest of my workout was **** but that made my night.
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice job on the pr.
Not going tomorrow, shoulders and back today. Klokov presses 4x5 Wide grip lat pull down 4x8 Arnold presses 4x8 V-grip lat pull down DB side delt raise - front pull down 4x8-10 Cable side delt raise - pull ups 5x10 |
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Congrats on the PR, Ken! Nice job, Huy! Enjoy the rest day, I'm resting tomorrow too, except for a late hockey game. Christos is a wise man..... :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Today is a rest day as well. Ill probably hit the cigar lounge.
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats :
Set 1 - (front/close stance) - 95x10 (warmup) Set 2 - (front/close stance) - 115x10 (warmup) Set 3 - (front/close stance) - 145x10 Set 4 - (front/close stance) - 195x4 (failure on 5th attempt) Set 5 - (front/close stance) - 225x1 Set 6 - (back/close stance) - 225x5 (warmup) Set 7 - (back/close stance) - 315x5 Set 7b - (back/close stance) - 315x3 (just a little mental warmup set for the 405) Set 8 - (back/close stance) - 405x2 Focused a lot on speed and depth again except for the 225 front and 405 back. (I think i'm physically capable of pushing past 405 on my back/wide stance squats ... just a mental thing now :) ) Arm Day today ... Preacher Curl EZBar SS w/ Dumbell Hammer Curl Set 1 - 10reps @ 85 / 10reps @ 35 dumbells Set 2 - 7reps @ 85 / 8reps @ 35 Set 3 - 6reps @ 85 / 6reps @ 35 Zottman Curls Set 1 - 10r @ 25 dumbells Set 2 - 9r @ 25 Set 3 - 7r @ 25 Set 4 - 7r @ 25 Set 5 - 5r @ 25 Cable EZBar Push Downs SS w/ Overhead Cable Rope Pulls Sets 1-3 : 3/15 @ 100 ss w/ 3/15 @ 100 (kept these nice and low since these were the exercises the killed my elbow last time it all went really wrong ... got a nice burn and didn't injure myself, so i counted it as a win, despite being light) Close Grip Bench Sets 1-5 : 5x10 @ 135 I was pretty gassed after squats and bis. Tris may have suffered a tad. I was more focused on seeing the workout through than on the weight, honestly. I'm leaning more and more towards a non-squat deload week next week tho. I think it times out nicely too with my going back on the low carb eating routine last week. A week of squatting and cardio might just be the ticket for muscle and joint recovery and some fat loss. :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice one Charlie!
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Re: Pumping Iron with Zemekone and Icehog3 II
28kg Kettlebell swings 75 reps + 25 more. Looking to always get 75+ in one set. It was challenging getting to 75.
Bench 225 3x5. Focused on speed. Abs Finished in 20 minutes. Then hit the sauna. Still hard to leave doing so little. After my first full week of this program my thoughts are that I'm going to have to use a different set and rep scheme for everything but swings. I'm thinking of going 4 or 5 sets, with weights in 85%-95% of my max. Last set would be a speed set with around 50% of my max. I'm going to stick to what I'm doing now for 4 weeks to see but I'm foreseeing this tweak will be necessary. |
Re: Pumping Iron with Zemekone and Icehog3 II
Ah, another chest day come and gone
Flat: 2x5 275 (I failed) 1x5 265 1x8 225 Incline: 3x5 205 Fly Machine: 3x8 245 (I think I have to start doing dumbell fly's since I racked it out) Shoulder Press: 155 3x8 Pull ups: 3 sets to failure Incline sit ups Not a bad workout. |
Re: Pumping Iron with Zemekone and Icehog3 II
Lots of swinging, Son! :tu Looking forward to seeing how you like the program moving forward.
Good day, Ken! :tu Chest for me too, went a little lighter and kept my reps higher, except on the delcines . Flat bench 215, 235, 255, 275, 285, 235, 205 Vertical bench 246, 265, 285, 315, 265, 225 Decline Bench 315, 345, 275, 225 Flyes one set at 250 and I was cashed. Chicken and egg whites, fruit and whole grain toast with peanut butter for a post workout meal, catfish and brown rice for an early dinner tonight. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work today, boys.
Squat (back/wide stance) Set 1 - 135x5 (warmup) Set 2 - 225x5 (warmup) Set 3 - 315x5 Set 4 - 405x4 Set 5 - 405x2 Set 6 - 405x1 Focused on speed, form and depth more today, hence the lower reps. Otherwise, i peddled off my light back/chest workout and did some calf work and some forearm curls (5x20 @ 45lbs) Calves: Leg Press - 5x20 @ 270 Seated Calf Raise - 5x10 @ 135 Standing Calf Raises - 4x25 |
Re: Pumping Iron with Zemekone and Icehog3 II
Breasties and some aaamz
Seated cable flies 5x8-10 Incline hammer strength machine 4x8 Flat DB press 5x6 Incline pullovers 3x12 Rope extensions 4x12 Incline DB curls 4x10-12 Dippitty 4x10 Seated preacher machine 3x15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Squats (front/alternating stance)
Set 1 - 95x5 (narrow - warmup) Set 2 - 95x5 (wide - warmup) Set 3 - 135x5 (narrow) Set 4 - 135x5 (wide) Set 5 - 185x5 (narrow) Set 6 - 185x5 (wide) Then just some cardio :) Happy weekend fellas!!! |
Re: Pumping Iron with Zemekone and Icehog3 II
Happy weekend, Charlie. I'll have to have a vicarious one through youse guys, I work both nights.
Back Day today. T-bar rows 225, 250, 275, 300, 275, 250 Cable rows 260, 270, 290, 260 Barbell rows 185, 205, 225, 265, 285, 225 Pullups, 2 sets of 10 (+25 pounds) |
Re: Pumping Iron with Zemekone and Icehog3 II
Squats and Bis
Squat: 275 3x5 I think I'm going to stay at this for another week, I want to go deeper than I was today. Calf raises Leg press 630 3x8 Bi Curl: 60's 1x8 55's 2x8 35's 1x8 Preacher Curl: 100 3x10 Rope Curl: 120 3x8 Decline (Incline?) Abs with 35lbs Not a bad day all in all. |
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Pros: Decent focus Decent energy No jitters No crash Cons: Mixes slighly less effectively than Jack3d Does not taste as pleasant (relatively) as Jack3d Do I think it is exactly the old Jack3d formula? No Do I believe it has as much or the same DMA? No Is it a decent PWO alternative for $19? Yes I'll keep it and add it to the mix, may or may not order it again. 3 hockey nights in a row start tonight, so I did a quick high-rep military press workout, and got outta Dodge. Military press 145, 165, 185, 195, 185, 165, 145 Machine press 165, 195, 165 Dat's it. I'll throw shrugs in with arms tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
Do work, Tom! You're a machine!
Squats (back/alternating narrow and wide) Set 1 - 135x5 (narrow - warmup) Set 2 - 135x5 (wide - warmup) Set 3 - 225x5 (narrow) Set 4 - 225x5 (wide) Set 5 - 315x5 (narrow) Set 6 - 315x5 (wide) Set 7 - 315x3 (narrow) Set 8 - 315x3 (wide) Set 9 - 405x3 (narrow) Set 10 - 405x3 (wide) Set 11 - 405x1 (narrow) Set 12 - 405x2 (wide) Finished with some incline treadmill (15inc @ 3.5mph) for 30min. Focused some more on depth and speed again. I was sore enough after today's squatting that I felt sick after I got home and decompressed a bit. Whew! Enjoy your Sunday, fellas! |
Re: Pumping Iron with Zemekone and Icehog3 II
Damn Tom. are you going to stick with that PWO?
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Re: Pumping Iron with Zemekone and Icehog3 II
Charlie are you squatting 5x a week?
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice, Charlie! :tu That's seven times a week for Charlie, Ken. ;)
I will throw the Loaded into the mix, Ken, and decide when it's gone if I will buy another. |
Re: Pumping Iron with Zemekone and Icehog3 II
Squatting every day, Ken. Today was Day27 :)
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Re: Pumping Iron with Zemekone and Icehog3 II
I can't imagine that. Good job though. Your numbers are great.
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Re: Pumping Iron with Zemekone and Icehog3 II
Ken - at first the concept seemed kinda crazy to me too but at this point I'm honestly wondering how I'll do when I peddle back. Ive really enjoyed squatting before every lift (and before cardio on weekends) ... I feel like it puts me in an awesome mindset and physical setup for my supplementary lifts. It may just be my mind playing tricks on me, but I feel like I've made progress everywhere this past month, not just my squats. :)
You should give it a shot and see how you like it! |
Re: Pumping Iron with Zemekone and Icehog3 II
Talk to me about Good Mornings. Anyone on here do em with regularity?
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Wheels today.
Pause squats 4x3 Squats 3x8 Partial hack squats 4x12 Seated leg curls 4x12 Lunges DB 4x10 each leg Das it! |
Re: Pumping Iron with Zemekone and Icehog3 II
Quick lunch lift today. Rack was full with gym couple. Grr.
ISO push press SS with ISO lay pulls Push 5x6 Pulls 5x8 Some work for my old elbow injury with a db. Felt ridiculous but this is best my arm has felt in a while. Finished with some deads but my grip was failing at 275 so I backed down. I blame the elbow work preceding the deads. Should've hit somewhere north of 340 on the big lift. 135,225,275,135x5 |
Re: Pumping Iron with Zemekone and Icehog3 II
Doubled.
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Re: Pumping Iron with Zemekone and Icehog3 II
Glad your elbow is feeling better, Chris. :tu
Just arms today, and after hockey last night happy to just get there. Ran outta time on bi's so preachers only. Close grip bench 185, 205, 225, 245, 265, 225, 185 Cable pushdowns 95, 115, 125, 135, 145, 160, 135, 95 Preacher curls (varying grips) 135, 145, 145, 145, 145, 135, 135 |
Re: Pumping Iron with Zemekone and Icehog3 II
Squats (front & back / alternating stances)
Set 1 - (front / close ss w/ wide) 95x10ea stance Set 2 - (front / close) 95x10 (pause) Set 3 - (front / wide) 95x10 (pause) Set 4 - (front / close ss w/ wide) 135x5ea stance Set 5 - (back / close ss w/ wide) 225x5ea stance Set 6 - (back / close ss w/ wide) 315x5ea stance Set 7 - (back / close) 315x10 Set 8 - (back / wide) 315x10 That's all for today ... ran way short on time, thanks to a cluster*ck at work :/ Good work, Tom! Get it, Chris! I hear ya, Ken ... it was a bit of a head scratcher at first but it's really been working well. There have been times when I thought that I was too gassed or that I was too sore but i've always managed to push through. It's also important to note that the point isn't to PR every day ... just to make sure that you touch the bar. If that's just one squat; touch the bar. :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Had to go out and buy a a wrist wrap for my right wrist. Been kind of funky.
Chest and suppose to be back day but wife needed my help with the baby. So just chesticles. Incline DB 4x8 @100 Decline hammer strength press 4x8-10 @225 Fly machine 6x10-12 @ 175 and worked down Flat DB press 4x10 @ 70 for speed work Wide grip lat pull down 3x15 @175 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice lift, Huy!
Squats: Set 1 - (front/narrow) 95x10 Set 2 - (front/wide) 95x10 Set 3 - (front/narrow) 135x10 Set 4 - (front/wide) 135x10 Set 5 - (front/narrow) 185x5 Set 6 - (front/wide) 185x5 Set 7 - (back/narrow) 225x5 Set 8 - (back/wide) 225x5 Set 9 - (back/narrow) 315x5 Set 10 - (back/wide) 315x5 Deadlifts: Set 1 - 135x10 Set 2 - 225x10 Set 3 - 315x5 Set 4 - 315x1 Good Mornings: 2 Sets - both bar only (45lbs) - done as stretching |
Re: Pumping Iron with Zemekone and Icehog3 II
You're a squatting monster, Charlie!
Had a day off from the gym but a late hockey game tonight. Back to the iron manana. |
Re: Pumping Iron with Zemekone and Icehog3 II
Thx Tom! Today will be a rly light day tho as I tweeked my knee at HIIT last night and there's some definite inflammation going on in there. :/
Get that hockey. Go Hawks! |
Re: Pumping Iron with Zemekone and Icehog3 II
Heal fast Charlie, your a beast on the squats!
Another quickie on lunch today, kept rest to 30-40 seconds between sets Heavy cable rows 5x6 Incline db press 5x8-10 Db floor press 5x10 Cable pushdowns 3x15 Ez bar curls 8x7 varied grips Feeling a decent pump |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice day, Chris! :tu
Hope that inflammation gets better and doesn't slow down your progress, Charlie. Volume day for chest, lots of sets, lost of reps. Incline Bench 195. 215, 235, 255, 275 Flat bench 205, 225, 245, 265, 275, 285 Decline bench 275, 305, 325, 275 Vertical bench 245, 275, 300, 325, 275 Super wide incline 185, 205, 225, 185 Super wide bench 245, 275, 295, 225 Machine flyes 225, 255 Pushups |
Re: Pumping Iron with Zemekone and Icehog3 II
Today was Day31 of Squat Every Day. Went light today so as to not exacerbate my knee.
Squats (front/close) Set 1 - bar only (45) x 10 Set 2 - 95x10 Set 3 - 95x10 Set 4 - 95x5 Set 5 - 95x5 I think using today almost like a stretch-via-exercise day really did help as my knee has felt markedly better than yesterday. Another light day and I may be back to fighting shape. :) I don't think I'm quite ready to stop squatting every day though ... :) A big thx to you guys too! The support on here has been great and a real encouragement. :) *thumbs up yall* |
Re: Pumping Iron with Zemekone and Icehog3 II
I've been enjoying watching you and the squat program, Charlie, don't know if I've ever seen anything like it. You will always be King Squat to me, even if you decide to pull the plug at 32.
EDIT; Just re-read that, I just want to emphasize that "King Squat" is a good thing. :r |
Re: Pumping Iron with Zemekone and Icehog3 II
Back and Bi Day:
Deadlifts 3x5 345 Seated Rows: 3x10 160 Pull Ups: 3xFail Bi Curls: 1x8 60 (My arms weren't having it) 2x8 50 1x8 45 Rope curls: 3x8 130 Preacher Curls 3x8 110 Abs, abs, abs, abs |
Re: Pumping Iron with Zemekone and Icehog3 II
I want to bench for 100 straight days...
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Re: Pumping Iron with Zemekone and Icehog3 II
Your shoulders would fall off.
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That said, Huy is obviously much stronger than me when it comes to upper body so i'd be really interested to see his results if he gave it a try! I've been thinking about different routines for when i go away from SED and i'm putting together a compound movement based routine that will still have me squatting 3-4x/wk, deads 2x/wk, good mornings 2x/wk, bench 2x/wk & OHP 2x/wk ... with only a small amount of supplemental lifting. The idea being "bang for buck" since I do wanna be able to devote a good bit of time to cardio and burning fat. Example ... Monday = Squat & Bench (minimal supp lifts after) Tuesday = Deads & Barbell Rows (minimal supp) Wed = Good Mornings & OHP (minimal supp) Thur = Squat & Bench (supp tricep work) Fri = Deads & Barbell Rows (supp bicep work) Sat = Squat (light) Sun = Squat (light) Still thinking it through ... might make Sunday a full rest day ... just throwing a rough schedule out there to get some thoughts. |
Re: Pumping Iron with Zemekone and Icehog3 II
Day 32 ...
Squats (back / narrow) Set 1 - 135x10 (warmup) Set 2 - 225x10 Set 3 - 315x5 Set 4 - 315x5 Set 5 - 405x3 Surprisingly enough, I think that squatting a little more normally (not super light the whole time) actually helped my knee feel better. Idk lol Finished up with 3x10 of Good Mornings @ 45lbs (bar only) ... I think i'm gonna enjoy doing these. :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Like the new potential program, Charlie, but where's the shoulder day? :)
Back for me: Cable pulldowns 200, 220, 240, 260, 240, 240, 220, 200 Barbell rows 225, 255, 275, 255, 225 T-bar rows 250, 275, 250, 250 Pullups 3 sets to failure Cable rows 260, 270, 270, 260 Dead hangs |
Re: Pumping Iron with Zemekone and Icehog3 II
Tom - I figured I'd do supplemental shoulders on Wednesday after OHP?
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