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Re: Pumping Iron with Zemekone and Icehog3 II
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LOL by no means would I ever just skip shoulders |
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No I'm kidding, I don't think I would even want to. Maybe when I was I high school. Back and arms. Found a gym near our hotel. Lots of douchary going on. Pull ups 6x10 DB rows 4x6-8 Seated rows using long bar 4x10 Seated hammerstrength rows 4x8-12 Incline curls - single DB extension 4x10 Hammer bb curls - overhead DB extensions 4x8 Abs |
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice lift, Huy! You're killing those pull ups!!!
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Squats : (back/narrow)
Set 1 - 135x10 Set 2 - 225x5 Set 3 - 315x5 Set 4 - 315x5 Set 5 - 315x5 Good Mornings : Set 1 - 45x10 Set 2 - 95x10 Set 3 - 135x10 Set 4 - 185x10 Set 5 - 185x10 I foolishly played bball last night and some psychopath barreled into me in the last game while I was jumping for a high pass, and upon landing rolled my ankle. It's just swollen and tender today so I'm glad it's not worse. :) Everybody have a good weekend :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Yet you still hit the squats hard.....Hardcore, Charlie! :tu
Went to the gym at 11AM, it was closed due to a power outtage. Reopened at 4, but I just took the day off. It was shoulder day, I will consider it a gift from Heaven. :r |
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That sucks .. had you already loaded up on pre-workout?
On the up side, a day off will prob do you some good #machine |
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Crazy thing is, I usually drink 1/2 my PWO on the ride to the gym. Yesterday I forgot to drink it....worked out well, I would have been a lot more pissed if I was all jack3d up! :r
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Re: Pumping Iron with Zemekone and Icehog3 II
lol glad to hear it Tom.
Tried to gear today's whole workout toward elevated heart rate/cardio, since traditional cardio is a little tough with my ankle still swollen. Squats (front/close) Warmup - 45x10 Sets 1-10 @ 95 (30sec rest between sets) Wide Bench superset w/ Close Grip Bench - 5x20 @ 45 (so 1 superset = 40 total reps) Wide Grip Standing Barbell Row SS w/ Barbell Curls - 5x20 @ 45 (only managed 11-15 for the last 3 sets of curls) Arnold Press SS w/ Shrugs (Hammerstrength bench) - 5x15 @ 35lb dumbells (AP) / 5x15 @ 90 for shrugs Battle Ropes - 5 rounds of 1min each ... first time trying these. Whew! Everyone have a great weekend! |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice SSs, Charlie!
Legs and Bis today, alternated between leg presses and barbell curls, then hamstring curls and preacher curls. Finished with a couple sets of concentration curls. |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest and tris today, bench, inclines, declines and vertical bench for chest, skullcrushers for my gassed tris.
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Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Tom!
Squats (front/wide) SS w/ Good Mornings Sets 1-3 - 135x5 SS w/ 135x5 Set 4 - 185x5 SS w/ 185x5 Set 5 - 185x5 SS w/ 185x5 Set 6 - 225x1 SS w/ 115x5 30min of elliptical 15min of sauna :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Squats: 275 3x5
225 1x8 Leg press: 600 3x10 Box Jumps preacher curls 100 3x10 Rope Curl 130 3x10 Cable Curl with flat bar 130 3x10 Abs as always. Not bad. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good lift, Ken!
What's your leg press PR? |
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I honestly don't know. I never tried it lol
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My 1rm calculator says 865. It's usually pretty spot on.
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Nice legs+ days, Charlie and Ken! :tu
Back for me tomorrow, then planning on taking Tuesday off after hopefully celebrating a Stanley Cup win at the United Center tomorrow night. |
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Only able to train one time on this vacation of ours. All my meals have been relatively on point, haven't cheated too much.
Looking forward to getting back home tomorrow so I can't train. Looking good everyone. Keep it up. Hey Tom, let's go train at the Mecca Saturday morning before the main event. I know you don't like to when on vacation but purrty pweese. |
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Any kind of workout and diet control on vacation is commendable, Huy! Nice job!
Tom - it'd be nice for them to win this one at home. :) |
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Only if I am not drunk Friday night, Huy. :noon
Charlie...Let's Go Blackhawks! |
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Squats (back/close)
Warmup - 135x5 Set 1 - 225x5 Set 2 - 225x5 Set 3 - 315x5 Set 4 - 315x5 Set 6 - 405x3 Set 7 - 405x2 Flat Bench SS w/ Close Grip Bench - 135x10 / 135x5-7 (3 sets) Dumbell Flys - 3x10 (30lb dumbells) Incline Bench SS w/ Close Grip Incline Bench - 95x10 / 95x5-7 (3 sets) My left elbow was doing great until my last set of flys. I was rly hoping that my deload week would have taken care of it completely. Time to ice it and think about modifying my lifts to be more conscientious of my elbows :( Cardio with the wife tonight. |
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Nice, Charlie...hope that elbow gets better too.
Wanted to superset back today, but the coordination of the equipment didn;t pan out. Instead, did light back with dropping rest between sets...good pump and a quick workout. T-bar rows 250 x 7 sets Barbell rows 225 x 5 sets Superwide rows 185 x 4 sets Pulldowns 220, 240, 260, 220 Cable rows 260, 275, 260, 240 |
Re: Pumping Iron with Zemekone and Icehog3 II
Back in z gym, feels so good.
Chest is already paying for it. Superset DB bench press to DB flies for 20 sets. Yup, 20 sets. Warmed up with cable flies 4x12 didn't look at the weight, just wanted to warm up. Set 1 - DB press x20 DB fly x1 Set 2 - DB press x19 DB fly x2 Set 3 - DB press x18 DB fly x3 Set 4 - DB press x17 DB fly x4 Set 5 - DB press x16 DB fly x5 Set 6 - DB press x15 DB fly x6 And so on till you hit set 20. Almost every set I increased by 5lb. Started out at 30 and I ended at 100lb. For flies, I basically started at 30 and went up to 40. Didn't go up too much since the sets got harder and harder. Finished off with tricep rope extensions 4x15 @80lb my arms were shot. |
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Get it, Huy!
Good thing today was a planned day off. After the game last night, I am hungover as a MoFo. :r |
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Great lift, Huy!
LOL Tom ... we have PLAMF and now HOLAMF Squats: Warmup - 135x5 Set 1 - 225x5 Set 2 - 315x5 Set 3 - 315x5 Set 4 - 315x5 Set 5 - 315x5 Deadlifts: Warmup - 135x10 Set 1 - 225x5 Set 2 - 225x5 Set 3 - 225x5 Standing Barbell Rows SS w/ EZ Bar Bicep Curl Warmup - 135x10 SS w/ 50x10 Set 1 - 225x8 SS w/ 50x10 Set 2 - 225x7 SS w/ 50x10 Set 3 - 225x7 SS w/ 50x10 Set 4 - 225x6 SS w/ 50x10 Close Grip Low Row (machine): Warmup - 180x10 Set 1 - 230x10 Set 2 - 270x10 Set 3 - 270x8 Set 4 - 270x5 15min of elliptical and 15min of incline treadmill (did 15min of stationary bike when i first got up this morning). Maybe a tiny bit more cardio with the wife this evening ... more than likely it's gonna be sauna LOL Speaking of the sauna ... really interesting old episode on Barbell Shrugged where there's discussion about the way that protein reacts to heat (sauna being their example). Cool stuff. Episode 119 w/ Dr. Rhonda Patrick. |
Re: Pumping Iron with Zemekone and Icehog3 II
Helluva day, Charlie! :ze :tu
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Chest and Tris:
Flat Bench: 275 3x5 ( I was able to complete my sets this week) 225 1x8 Incline Bench: 205 3x8 Machine Fly 245 3x10 Close grip: 165 3x10 Cable push down: 140 3x8 Rope pull down: 130 3x8 I did decline abs with 35 on my chest for 25,20,15,10 and then repped out. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice work, Ken. :ze
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First time hitting legs in over 1.5 week. Weight felt so so, didn't want to train too heavy.
Squats - 6x5-4 @285 for sets 1-3, @315 for sets 4-6 Pause squats - 4x6-8 @245 Lying leg curls - 5x12 @90 Kettle bell lunges - 4x10 @80 Single leg extensions 3x15 @ ? Went light |
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Re: Pumping Iron with Zemekone and Icehog3 II
Great lifts Ken & Huy!
Squats (front/narrow) Warmup - 45x10 Set 1 - 95x5 (slow & pause) Set 2 - 135x5 (slow & pause) Set 3 - 135x5 (slow & pause) Set 4 - 185x5 (slow & pause) Set 5 - 185x5 (slow & pause) Shoulder Press (machine): Warmup - 90x10 Set 1 - 180x5 Set 2 - 230x5 Set 3 - 230x3 Set 4 - 180x8 Arnold Press (45lb dumbells) SS w/ Front Plate Raise (45lb plate) - 3x10 (last set was 8ea) Dumbell Shrugs (90lb dumbells) SS w/ Dumbell Side Extensions (10lb dumbells) - 3x10 Cable Upright Rows (100) SS w/ Rope-to-Nose Pulls (100) - 3x10 5 sessions of Battle Ropes for as long as I could go; 15sec rest between sessions. 15min of sauna :) Cardio tonight with the wife. :D |
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Nice Huy!
Keep forgetting to update here, sa la vie. ISO lat pulls SS with ISO push press 4x6 DB Flat Bench SS with DB rows 4x10 Finished with some concentration curls 3 sets to failure |
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Good work, Chris!
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Effing deadlifts today.
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Do you do Good Mornings? |
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As for today Deads: 345 3x5 Cable Row: 165 3 x 8 Pull Ups: 3xFail Preacher Curl: 100 3x8 Rope Curl: 120 3x8 Close Grip Curl Barbell curl: 80 3x8 Abs I'm stoked to continuously improve on my deads. |
Re: Pumping Iron with Zemekone and Icehog3 II
hump day :)
Bent over rows using hack machine (they have nice handles) 5x8 @225 T bar row 5x6-10 @ 225-175 V grip pull down 4x8 @160 Reverse grip lat pull down 4x8-10 @160 Single arm lat pull down 3x12-15 @70 Tricep extension cables 3x15-20 DB curls - overhead extension 4x12 Reverse grip curls - push downs 4x12 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice day everyone! :ze
Shoulders and traps today, went relatively heavy on military presses and shrugs, cut it short with some forearm cramping on the shrugs. Legs and Bis tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
Got a new gym. A bit of a downgrade but NY charges over $120 per month for the gym I was paying $60/month for in MI.
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Re: Pumping Iron with Zemekone and Icehog3 II
Good lifts Huy, Ken & Tom!
Wow, Christos, $120/mo, don't blame you for finding a new gym. Good luck there! Squats, Good Mornings & Arms today followed by a small bit of cardio (I was gassed). Maybe I'll get a walk in tonight with the wife. |
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Maintenance question ... what does everyone think is acceptable volume for maintenance? If my focus is on dropping fat without losing muscle I know my diet needs to be right but what I'm finding is that I'm so gassed from my lifts that I don't have the energy to do the amount o cardio I need to burn fat the way I'd like.
So is anyone here in maintenance? If so, what kind of weight and volume do you typically do? Thx! |
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Hope the new gym works out well, Son!
Can't help with the maintenance question, Charlie, sorry. Leg presses, leg curls, cambered bat curls, barbell curls and preacher curls today. Hockey tonight, legs should hopefully not be sore yet. Off tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
From my own experience. Whatever you are currently doing for training is going to be your maintainance, if that makes any sense. There's no optimal rep range. If you're training heavy, you're going to have to continue to train that way in order to keep that same strength. For example, my PL program. I took a month off from training that style and my strength is not nearly as strong as before. Again, this is my own experience and opinion.
From the post I've seen from Tom, I don't think he's trying to become Ed Coan. He's simply training to maintain his build, strength etc. I could be wrong but just what I see from all his logs. As far as cardio, I hate cardio. Performing HIIT has been shown much more effective for fat loss than steady pace cardio. Again, all this is my own experience and opinion. |
Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders, abs and Jurassic World tonight :)
Klokov presses 4x5 @ 160 Arnold presses 4x10 @ 60 DB side delt raise 4x10 @25 Reverse fly machine - side delt raise machine 4x12-15@ ? It was fairly light Plate front raises 5x10 @ 45 plate Smith machine upright row 4x8-12 @ 135 Ab stuff... Jurassic World was badass. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice lifts, Tom & Huy! I'd never heard of Klokov Presses before ... they look intense. The wife and I also saw Jurassic World last night. Fun movie!
Today was Squats, Calves & light chest/back. Cardio tonight. |
Re: Pumping Iron with Zemekone and Icehog3 II
You have it pretty spot on, Huy. At my age, it's more about keeping as much of the strength and muscle as I can, the days of huge gains are probably behind me. Strength has definitely declined some in the past few years, but I'm still stronger than most of the 20-30 year olds in the gym, so I am OK with it.
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I've talked maintenance with lots of trainers, PTs, and Docs. The common theme is you need to choose your goal and stick with that. Because even when you are training for 1 area, another are will take a back seat. You will run yourself into a wall if you are trying to gain strength and lose body fat. So the times I've wanted to stay the same I've looked at what's most important to me to keep and I train that. That's my :2
Worked out at the 'new' gym today. I was pleasantly surprised with all the equipment. Noticed that the benches are all always in use :rolleyes: Still doing KB swings. Picked up their heaviest KB which I think was 28kg or 32kg and busted out 90 reps. Did some snatches, Abs, and left. Messed up my pad lock trying to reset the combination so I was in a hurry just in case someone had some sticky hands. |
Re: Pumping Iron with Zemekone and Icehog3 II
Squats 5x5. Been a busy week
Looks like everyone is killing it! Keep it up! |
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