Re: Pumping Iron with Zemekone and Icehog3 II
 

Congrats on the new bell, Son!

Congrats on 50 shades of grey.....I mean 50 days of squats, Charlie!

Arms today, got caught on time and only did pushdowns for tris.

Barbell curls 8 sets @ 115
Cambered bar curls 5 sets @ 135
Preacher curls 145, 155
Pushdowns 9 sets @ 125 with varying grips

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breast day.

Flat DB press 5x8
Incline DB press -- hammer strength incline press 5x8-10
Seated cable flies 5x10
Dips 4x10

Some triceps to end cap it off

Re: Pumping Iron with Zemekone and Icehog3 II
 

MMMM....breasts.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thx Tom. I'm shooting for 60 days and then I'll see how I'm feeling.

Those look like good lifts, Tom & Huy! Do work!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (front/wide/pause)
Warmup - 45x3
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x2 (barely got the 2nd rep up today, oh well)

Deadlifts
Set 1 - 135x10
Set 2 - 225x5
Set 3 - 285x3
Set 4 - 315x2

Supplementary back lift today with a tiny bit of bis.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job men! Charlie your a squat machine, I keep looking for you at powerlifting events ;)

ISO lat pulls SS with ISO chest press 4x5
Lat pull downs 5x5
Heavy Cable Rows 5x5
Tbar rows 3x10
Barbell row 3x10
DB row 5x15
DB flat bench 4x15
DB Curls 2x10

No erg at this gym, else I would've finished with a quick sprint just to complete the rowathon

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Charlie and Chris! :ze

Off day for me, well, except a hockey game tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

My gym just got the Olympic platform along with the bumpers plates. I love messing with these. Probably do some heavy deads today, wish me luck. Haven't deadlifted heavy in a long time. Making sure I get at least 3 meals in before I train later.

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol Chris
Good lift man!

Get those deadlifts, Huy! You usually kill me! I would like to be a better deadlifter. Let us know how it goes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rock on!

Wife wanted to do a WOD after work so I tried to keep pace but I was still pretty burned from lunch.

Push-ups 100, took me a bunch of sets
Sit-ups 100, took me almost as many sets
Bw squats 4x25

Have a good game Tom!

I love the bumper plates, really prefer using them to iron.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I made the mistake of making all my lifts heavy pulls prior to dead lifting, didn't have the energy left once I got to deads.

Bent over DB row (both arms at a time) 5x8 @90-100
Seated row using neautral grip 5x8-10 @190
T bar row using v grip handles 4x8 @225
Close grip high lat pull down machine 4x10 2-3 second pause reps
Deadlift 2x5 @225 to warm up 2x3 @275 3x3 @315 and 3x1 @365 I probably could have pulled more but I was rushing since people were waiting

Reverse grip curl using ez bar 7x15-8 (15 sec rest)
DB curls 8x8

Re: Pumping Iron with Zemekone and Icehog3 II
 

365 is a great DL, Huy!
Despite being gassed, how'd you like the Olympic setup & bumper plates?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I actually didn't get to use it yesterday, too many hippies over there so I had to go use the hex plates.

But I do enjoy using the bumper plates for the most part. I do not slam my weight or at least do it to a minimal and with the bumper plates, I don't feel as douchy if I slam it a little.

Shoulder boulder today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hopefully you get a crack at using it soon, Huy. Stupid hippies! lol
Our squat & power racks are usually full of people trying to commit suicide via improper Olympic lifts. lol

Squats (back/close)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x3
Set 3 - 405x2
Set 4 - 405x1
Set 5 - 135x5 (box squats)
Set 6 - 225x4 (box squats) - failed on 5th attempt ... first time ever doing box squats and it was fun/different.

Shoulders as the supplementary lift today. Arnold Press / Heavy Side Partial Raises SS w/ Front Plate Raises / Barbell Shrugs SS w/ Plate Shrugs / OHP

Got a 30min walk in with the wife this morning. Doubt I'll have time for hard cardio tonight; no rest for the wicked :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice day, Charlie! :tu

Had insomnia and some foot cramping after hockey last night, skipped the gym today. Doesn''t happen often but goin to the gym would have been non productive today. Hate taking unbscheduled days off, especially with vacation in a week, but sometimes discretion is the better part of valor.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Better to listen to your body and take a day off then to force yourself into lifting when you shouldn't and injure yourself. Hope your rest day rejuvenates you, Tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Cramps? You need me to bring you midol next weekend? Xoxo

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Charlie...another game tonight after work, hoping to recover a little better tonight. :r

Foot cramps, Hammerhead. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Haha hammerhead! You funny

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a really nice intense shoulder day with my friend. Haven't trained hit shoulders like that in a long time.

Standing Bb press 4x6 w/drop set
Seated shoulder presses -- Arnold presses 4x30-20
Standing cable side raises 4x10
Side delt raise Kb 4x8 -- battle ropes 4x30 seconds
DB side raise 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Huy! Build them boulders!

Squats (front/close/pause)
Warmup - 45x5
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245x1 ... got it good after full 3sec pause ... happy with that!

Supplementary lift was arms today. Bis and Tris y'all!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yesterday's workout was

Clean and Press 185 3x5
Yates bent over row 275 3x5
Drag curls 75 2x6
Abs

I'm chomping at the bit to do more volume

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yates row, is that a reverse (underhand) grip, Son?

Re: Pumping Iron with Zemekone and Icehog3 II
 

^ you're upright from what I remember compared to your standard bb row but yeah reverse grip as well. Well if it's Dorian, than you just so 1 rep too right? Lol

Such a crappy day. Just was not focused, wasn't there mentally. Planned on doing legs but just nothing. So I did some arms again

Front squats 6x8-10
Seated leg extensions 5x12-15

Standing DB curls 4x6 heavy
Single arm tricep push downs 4x10
Spider curls using DB 4x8-10
Cable rope extensions 4x10

Finished off with some abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Reverse grip and more upright. I do it at 45 degrees. Dorian Yates was more at 20 degrees.

Re: Pumping Iron with Zemekone and Icehog3 II
 

95 swings + 20 more= 115 KB Swings with 32 kg. I would have gotten more in but my grip was fried. CNS needs some help.
Snatches
Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Christos.

Squats (back/wide)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x5
Set 4 - 365x3

Hot tub ... I woke up with a savagely stiff neck so this is rly all I could manage today :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good job Son, Charlie....Huy, I had a crappy day too. Stiff neck like Charlie, no motivation, couldn't wait to get out of there and eat. Tomorrow will be better, I insist.

Bench 235, 255, 275, 295, 315, 225
Decline 315 x 4 sets
Incline 205 x 4 sets
Dips 2 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Day55 and I got a new front squat / close stance / 3sec pause PR of 355 today :)
Neck is doll stiff but not as bad as ytrdy so I did manage some supplementary arm lofting today and worked calves as well.

Happy 4th everybody!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Whoa ... 255 lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Still impressive, Charlie! :wnr

Back day today...shoulder felt good enough to try and rip the lats with pullups at bodyweight

Pullups 16, 13, 13, 12, 11, 11
Neutral grip pulldowns 180, 200, 220, 240, 260 supersetted with 8 pullups
T-bar rows 225, 250, 270, 225 suppersetted with 6 pullups

That was it, quick, and back is still PLAMFed 6 hours later.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rows SS w/ Pull-ups ... you, sir, are the impressive one. I doubt I could manage a single body weight pull up lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Used to be able to get 22-23 pullups on the first set, but it seems like I need to work around my shoulder issues when I do them now. Today was a good day, pullups hit me diffrerently than any other back exercise, I wish I could do them every back day, Charlie. But I still think 50+ days of squats is the impressive, crazy feat of this group right now. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

22-23 pull ups?!?! Good heavens! You've got me thinking about adding assisted pull-ups into my back routine.

Day 56 ... Squats (front/wide) ... basic sets up to 225 :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hopefully I can work back up to that this summer, Charlie.

Military press 135, 155, 175, 185, 195, 175, 155, 135
Barbell shrugs 5 sets @ 315
Cambered bar curls 6 sets @ 145
Preacher curls 4 sets @ 145
Skullcrushers 5 sets @ 125, 95

Re: Pumping Iron with Zemekone and Icehog3 II
 

Post 4th of July splurge...

15 min of jump rope and sprinted a 1/4 mile.

On to breast.

Incline bb press 4x5
Incline bb pause push 3x5
Incline DB - incline flies 8/4, 7/5, 6/6, 5/7, 4/8, 3/9, 2/10, 1/11
Seated cable flies with really slow contractions 4x12
DB pullover 4x10

Some abs to finish it off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Where there cookies a quarter mile away, Huy? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ha! Oh cookies...

I had 10+ cookies, smores, and a 6x6 with 2 orders of fries from In n Out...

Re: Pumping Iron with Zemekone and Icehog3 II
 

6X6? You got a big (purty) mouth, Boy..... :r

I could go for a smores though, right f*cking now. :dr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (front/close/pause) - progression up to 225 (heavy today; no pre-workout lol)

Chest and a little bit of Tris as supplementary lift.

Cookies, Smores ... both sound good but I could really go for some pizza lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Don't make me hungry, Charlie. You seem well on your to triple digit days of squatting.

Off today, I'll do double workouts Tuesday and Wednesday, then off for a 4 day break. Not really feeling like I need a break, so it should be good....heal up and come back hungry for the weights.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You're not taking a break for you, you're just giving the weights a much needed break :)

Of all the things to crave when I'm low carb it's always pizza. I don't even eat it very often when I'm eating what I want so idk why it's the big craving. I miss cheese fries a lot too. That's definitely another top craving. Seems like I miss the bread and starch more than the desserts.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'll have some pizza for you this week, Charlie. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol thanks Huy! I feel my cravings dissipating already.

Re: Pumping Iron with Zemekone and Icehog3 II
 

100 swings+20= 120 swings at 32kg. Finally got 100 in a set.
Abs
Had to get out of the gym quick today. Prevented me from trying to tack on anything else.

You guys are making me excited for Faturday. 6x6 Huy? That's impressive. Nice lifts today Charlie :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

100 swings! Way to swing, Son! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pretty gnarly training sesh today. Glad I was able to fit 3 meals in by 2.

10 min jump rope
10 min of sprints (30 sec intervals)

Leg extensions 5x10-15
Squats 4x5
Pause squats 4x8
KB lunges 4x10
Lying leg curls 4x8-10
Single leg presses 3x20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it, Christos & Huy! You're both animals!

Squats (front/wide/bench)
Warmup - 45x5
Set 1 - 95x10
Set 2 - 135x10
Set 3 - 185x10
Set 4 - 225x5
Set 5 - 225x3

Good Mornings
Set 1 - 135x10
Set 2 - 185x10
Set 3 - 225x8
Set 4 - 315x3

Deadlifts SS w/ Barbell Rows
3x10 @ 225 w/ 3x10 (8 last set) @ 225

Assisted Chin Ups (150 assist :( ... glad Tom didn't see this pitiful display of shabbiness)
Set 1 - 5 reps
Set 2 - 3 reps

Cardio (15min elliptical)

Maybe HIIT tonight ... but also maybe hot tub instead lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Am I missing something? Are Good Mornings not supposed to be done heavy? If I talk to a buddy about that lift they're always surprised by the amount of weight. I've even checked to make sure I'm doing it right. Start in back squat position, feet just wider than shoulders with toes slightly out, back straight, drive hips back and only bend knees slightly to try to bring the spine as low as you can without sacrificing the straightness. Reverse movement by driving hips forward and utilizing lower back and glutes. Glutes squeeze at top. Am I missing something?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds right, Charlie, 3156 is jut super heavy. You have a lower back of steel!

Chest/Back supersets today, man did I get PLOMF.

Incline Bench / T-bar rows 185/225, 205/225, 225/225, 245/225, 265/270
Bench / Barbell Rows 215/225, 235/225, 255/225, 255, 270
Decline Bench / Pulldowns 275/240, 295/240, 275/240
Cable rows 240, 260, 260