Re: Pumping Iron with Zemekone and Icehog3 II
 

Rep day:

Bench- 225 3x10
Incline - 185 3 x 10
Cable Crossovers - 100 3x10

Shoulder press - 155 3x8
Pull downs - I forget 3x10
Shrugs - 100 3xFailure

Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quickish leg day along with some obliques.

Leg press machine 5x25 @ ? Moderate weight, I didn't look
Front skwaats 5x5 @ 225
Stiff leg deads 5x8 @185
Seated baby cow raises 5x20

Obliques

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lifts, fellas.

Squats (front/narrow/pause)
45x3 (warmup)
95x3
135x3
185x3
225x1

Good Mornings
3x10 @ 135

Forearm Curs
1x50 @ 45
1x20 @ 45
1x15 @ 45

Cardio
30min of treadmill @ 3.5mph & 15incline ... burn dat fat! lol

Hope everyone has a good weekend.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats: 285 3x5
295 1x5

Leg Press: 640 3x8

Bi Curls: 60's 1x8
50's 3x10

Close grip barbell curls: 80 3x8

Reverse BB Curls: 40 3x8

Calve raises: 225 3 x10

Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lifts, Everyone, tearin' it up! :tu

Internationa Chest Day here.

Bench 225, 255, 285, 296, 305
Incline 195, 215, 235, 265, 195
Vertical Bench 250, 275, 300, 325, 275
Decline 275, 295, 315, 365, 275
Flyes 250, 265

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Ken & Tom!


Squats (front/close/pause)
45x3 (warmup)
95x3
135x3
185x3
225x2
245x1 ... which is a new front squat PR for me :)

30min on treadmill @ 3mph/15 incline

Re: Pumping Iron with Zemekone and Icehog3 II
 

Congrats on the PR, Charlie! :tu

Back day today, repped out on pulldowns to prefatigue, not much gas in the tank today.

Pulldowns 8 sets @ 200
Cable rows 240, 240, 260, 275, 290, 240
Barbell rows 205, 235, 265, 295
Pullups 2 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Breast Day.

Incline press - 4x5 @ 195
Incline DB press - 4x8-10 @ 80
Chest press machine - 4x10 (I grabbed the neautral grip bar and placed it between the handles, worked as a decline press)
Seated cable flies - 5x10 (in between sets I would squeeze my chest for 10 secs)
Decline DB flies - 3x15 @ 40 (went really light but took it for a nice slow ride on every rep)

Super set some arms

Rope extensions - ez bar curls 4x15
Seated hammer curls - overhead DB extensions 4x12

Dips x2 to failure, around 20-25

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Huy!

Squats (front/wide/pause)
45x3 warmup
95x3
135x3
185x3

Dumbell Flat Bench / Incline Bench / Flys / Dips / Close Grip Bench

Cardio with the wife. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Copied ya, was going to do back but decided on drumsticks today.

Squats - a little more narrow than usual. 10x8 @ 225 (3 second pause for the first 4, normal rep speed for the other 4)

Lying leg curls - 6x12-15 @80

Single leg press - 5x10-12 @165

Stiff leg deads - 4x20 @ 135

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and Tris

Flat Bench: 280 3x5 (New PR)
225 1x10

Fly Machine: 250 3x10

Incline Bench: 185 3x10

Cable Push down: 150 3x10
Rope Cable pull down: 130 3x10
Close grip bench: 175 3x8

Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Charlie, Huy and Ken!

Half-assed shoulder day today. Got up late, got shorted on time, and has little motivation (or gas after late hockey last night). Will try to have a better day manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (front/close)
45x3 warmup
95x3
135x3
185x3
225x2
245x1

Deadlifts
135x10 warmup
225x5
285x5
315x3
325x1

Single Arm Dumbell Rows SS w/ Dumbell Hammer Curls
Set 1 - 80x10 / 35x10
Set 2 - 90x8 / 35x10
Set 3 - 100x7 / 35x10

Barbell Wide Standing Rows SS w/ Barbell Shrugs
135x10 / 135x10 warmup
Set 1 - 225x10 / 225x10 (pause)
Set 2 - 245x6 / 245x10 (pause)
Set 3 - 285x1 / 285x5

Got two sets into lat Pulldowns @ 140 before I started feeling a bit tweeky so I backed off em.

15min on treadmill at 3mph / 15 incline.

HIIT class tonight, if I can drag myself there lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome workout, Charlie!

I am almost embarrassed to say I did bis and tris today! :r Skipped legs as I have 3 games in the next 3 nights.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Skip legs. Blasphemy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Try playing competitive hockey 4 nights outta 5 and then talk to me, Ken. ;) :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Skip legs? Good move! Lol I can't because I want turkey thighs, not chicken wings.

Had an awesome back day, weights felt so nice and easy today, maybe because I went light lol.

Warmed up with pulls ups 4x12-20, wide grip/med grip

Pull down machine, using neutral grip 5x10
Rear delt machine 6x12-15
Bent over bb row 4x8-10 @185 only time I looked at what weight I was doing
V grip lat pull down 5x8
Seated row machine (single arm) 4x10-12 using a good 2-3 sec pause
Pull ups 3x8-10 my back was on fiiiiia

Re: Pumping Iron with Zemekone and Icehog3 II
 

Don't blame you, Tom. Playing hockey is enough of a leg workout.

Nice lift, Huy! Sometimes you need a lift like that to feel good and get a pump while still giving yourself a bit of a break.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Touche, I'll see myself out haha.

Speaking of legs I ran today. No matter how much I do it, it never becomes fun where I actually want to do it. I guess it's a necessary evil however.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Off day today, have another game tonight. Still up in the air whether I will take a second day tomrorow, playing it by "feel".

Keep swellin', Men! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (back/close)
135x10 warmup
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x3 (failed on 4th attempt)

Shoulder Day ...
Arnold Press SS w/ Front Plate Raise
5x10 @ 40lb dumbells / 25lb plate

Rope-Nose Pulls SS w/ Upright Cable Rows
3x30 @ 70 / 3x15 @ 50

Dumbell Shrugs SS w/ Plate Reverse Flys
3x10 @ 90lb dumbells / 3x15 @ 10lb plates

Barbell Shrugs
3x10 @ 225

I feel like I've lost a little bit of strength (and even size) the last week but did some digging regarding low carb/keto and loss and it's seems pretty typical but people seem to say that the size and strength returns after a month or so. Looking fwd to that :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice sets! Keep working those squats Charlie!

Hotel workout for me the last two nights. Got to love a half a dumbbell rack, as in half the weights are missing. And just a ez bar with 1" plates for free weights.

Loaded it up tonight and went to it, worked as heavy as the equipment allowed, so about 110#s.
Because the weight was low, everything was for speed.

Inclines 5x5
Declines 5x5
Flat bench 5x5
Floor press 3x20
Squats 2x20
Ez bar curls 4x7
Db curls 5x30

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had to switch it up today because I have to run tomorrow .

Flat Bench: 235 3x10
Incline: 205 3x8

Preacher Curls: 100 3x8
Dumbell Curls: 55 3x8
Close grip Curls: 80 3x10
Reverse Curls: 40 3x10

Abs as always.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Your squats are impressive.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks much, guys! I was up to 405 before but couldn't quite get there today. The low carb/keto research helped put my mind at ease a bit. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and some tricycles today

DB side raise 5x8
Seated DB press 4x8 w/drop set
Side lat raise using cable (single) 4x12-15 - front plate raise 4x-12-15
Upright row 5x12-15 w/2 drop set
Cable front raise 5x10

Incline DB overhead extension (one at a time) 4x10
Rope extension 4x12
Overhead extension machine 4x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

When you're doing low carb, if your doing 1g per 1lb of protein do 1.5g while cutting. It'll help you keep your strength and recover.

Re: Pumping Iron with Zemekone and Icehog3 II
 

? 1 gram of carb per 1lb of protein?

If I'm consuming my normal 24-30oz of protein, you should just take in 2g of carbs? Am I reading this right?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Charlie, what's your maintenance currently?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wow. I messed that up. When doing a low carb diet take in 1.5grams of protein per 1lb of body mass.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That makes a little more sense to me lol. I didn't think you meant that. Hell, I sniff a bagel and that's 2g of carbs!

Re: Pumping Iron with Zemekone and Icehog3 II
 

My carb intake is really strict. I've done low carb before and usually count total carbs and stay under 40g/day. This time around, in an attempt to lose as little strength and muscle as possible i've been doing more of a net-carb intake of around 40-50g/day (really just to allow for Quest bars ... i'm so used to eating protein bars or Clif bars that my day feels all wonky if i don't have some kind of bar as a early afternoon (post-workout) snack.

My protein intake is way up and so is my fat ... i track my intake on most days and usually come up with 1g protein/lb of bodyweight. I'm usually right around 55% protein, 40% fat, 5% carbs.

Like I said, i've done low carb/keto before with really good results. So i know how to implement the fat loss portion of it (i'm seeing results from this last month already) but this is the first time i've done low carb after lifting heavily for a while so it's a new experience for me in that respect. I don't expect to drop a lot of fat and my muscle/strength to be unscathed ... i'd just like to retain (or bounce back) as much as possible.

Anyone else do low carb/keto? I wanna say i remember Tom saying that his carb intake is rly low on a daily basis (>50g?)?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I keep everything simple now, I'm consuming around 180g of carbs and my protein intake, I just eat. I don't care how much protein I'm consuming but it's usually around 250-260g of protein.

I'm at work so I can't get too in depth with it. I'll explain my macro break down later when I'm at home.

Re: Pumping Iron with Zemekone and Icehog3 II
 

My carbs are low for the most part, Charlie, though I don't do a strict count. Do eat berries for snacking so I am getting some simple sugar from those, but complex carbs are very limited (maybe a 1/2 - 1 piece of whole grain bread a day), almost no pasta, no potatoes, brown rice or qunioa a couple times a week. And a cheat day when my body and psyche needs one.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Today was leg day along with some heavy benching

Leg press 8x12
Front squats 10x5
Seated leg curls 5x12-15

Flat bench 3x5
Flat DB 5x8
Incline hammer strength 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lift, Huy!


Squats (back/close)
Warmup - 135x5
Set 1 - 235x5
Set 2 - 315x5
Set 3 - 365x3
Set 4 - 405x2
Set 5 - 405x1

Good Mornings
Set 1 - 135x10
Set 2 - 235x5
Set 3 - 285x5
Set 4 - 315x3

Standing Barbell Rows SS w/ Barbell Shrugs
Set 1 - 225x10 / 225x10
Set 2 - 225x8 / 225x10
Set 3 - 225x5 / 225x8
Set 4 - 285x2 / 285x5

Flat Bench Press SS w/ Close Grip Flat Bench Press
3x30 @ 45 / 3x15 @ 45

Re: Pumping Iron with Zemekone and Icehog3 II
 

315 good morning? That's impressive!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Men. Killin' it!

High rep day on bench, followed by a dew heavy declines and some high rep bodyweight dips.

Bench: 235, 255, 285, 295, 305, 295, 275, 245, 225
Decline: 315, 365, 315, 275
Dips 5 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back. Pretty good day.

Stiff arm lat pull downs 5x10-15
Reverse grip lat pull down 4x8-10
T bar row 6x8-10 w/2 drop sets
Seated row machine 4x10
High pull down machine 3x12

Preacher curl machine 7x15-8 (15 sec rest)
DB curls 4x8
Reverse grip ez bar curl 4x10 (negatives)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice workout, Huy...gonna hit back in the morning as well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That sounds like a good back/bis workout, Huy!

I was a little surprised @ hitting 315 for 3 reps. My form wasn't perfect but it was passable. I've only been doing GMs for a little while now but I love em! I feel like it's helped me already when it comes to my squat and deadlift form/back positioning.

Squatted and did some light calves today ... pretty light day, all around volume wise.

Squats (front/close)
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 255 (failed on this one lol)

Calves (leg press machine)
3x10 @ 630

Re: Pumping Iron with Zemekone and Icehog3 II
 

How many days in a row now, Charlie? You are a machine!

Back today....bounced up and down in weight on bent over rows, holding the contraction on the light sets for a 2 count. Just felt good, no other rhyme or reason to the bouncing.

Bent over rows 205, 205, 245, 205, 265, 205, 285, 205, 295, 205
T-bar rows 225, 250, 270, 250
Widel cable rows 220, 240, 260
Narrow grip cable rows 260, 260, 220
5 sets of pullups to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Today was Day49, Tom. You're the King of Rows!

Squats (front/wide/3sec pause)
Warmup - 45x5
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x2 ... I really had to fight to get the second one up after the pause but it felt rly good to come back up with it. Didn't bother trying for 255 again today lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Friday was squats and bi's

Squats: 295 3x5
315 1x5

Today was deadlifts

345 3x5

I really want to start a new deadlift routine. I feel like I'm going to plateau soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice squat & DL #'s Ken!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good days, Ken and Charlie!

King of Rows? I could live with that. :r

Shoulder day today. Left shoulder (the bad one) kept me up a good part of the night and was still hurting when I got up. Wasn't sure I was going to be bale to train, but first set told me I could get through it, even with the discomfort. I only did presses and shrugs, but I even bounced around a little on the presses like I did yesterday on the rows, kept me interested and motivated anyway. :r

Military press 135, 155, 175, 195, 155, 205, 155, 185, 135
Barbell Shrugs 225, 255, 285, 315, 365, 315, 275

Re: Pumping Iron with Zemekone and Icehog3 II
 

Easy leg day.

Leg extensions 4x10-12
Hack squats 5x10
Deadlifts 4x5
DB lunges 4x10
DB stiff leg deads 4x10

Baby cow raises 4x20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it, Tom! 365 shrugs! Baller!

Get them hack squats, Huy! Walking lunges are no joke either. Good stuff man!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gym got a heavier kettlebell :) I weighed the heaviest they have and it is 28kg. New one is 32kg.

75+20 reps=95 swings at 32 kg
Abs
Speed Bench 3x5 225 different grip width on each set
Cold Shower

I really should have done measurements before changing my workout and diet. My waist is definitely smaller, abs are more visible, and overall just leaner. I think the target date for a routine change is end of July. Probably going to move over to something with higher volume.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad your switch up in routine is yielding you results, Christos!

Squats (front/narrow/pause)
Warmup - 45x3
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245 - bailed on this one :(

Flat Bench SS w/ Dumbell Close Grip Bench
Incline Bench
Flys SS w/ Dip Machine

Battle Ropes ... Incline Treadmill