Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah that's heavy...

Backsicles.

Bent over DB rows 5x8 w/drop
Wide grip pull down 4x8-10
Negative V grip pull down 4x5
Seated row machine 4x10 w/3 drop sets so basically 7 sets
Pull ups (3 variations. Wide, close, medium) 15x10

Preacher curl machine 7x15-8 (15 sec rest)
DB curls 4x8
Reverse grip cable curls 7x15-8 (15 sec rest)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lift, Huy!

Felt kinda hinky when we got to HIIT so the wife did the class while I got a second lift in! I feel pretty wrecked now but it felt great while I was doing it lol
Lift wasn't at my home gym but it was kinda sweet! It was at an old YMCA but had a really dungeony feel. Lots of old iron plates and bars. A lot of fun actually.

Squats (back/wide)
5x135
5x225
5x315

OHP / Arnold Press / Front Plate Raise / Rope-Nose Pulls / Upright Rows / Barbell Shrugs / Hammer Curls / Preacher Curls / Standard Dumbell Curls / Tricep Pulldowns / Tricep Extension Machine / Calves (leg press/calf machine/standing)

An hour removed from the lift I'll concede that I may have gone a bit overboard today LOL

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lifts guys :ze In the words of my 7th grade football coach, Charlie there is no such thing as overboard!!!

I had to get internet and cable installed this morning so workout at night. Not sure why I got cable and didn't just get faster internet for the same price.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Day59 ...

Squats (back/wide/bench) ... worked up to 315x3 ... bench squats ain't no joke :)

30min of elliptical followed by a brief spell in the sauna :)

Happy Hump Day boys!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quick last workout:

Seated military press 135, 175, 195, 215, 185
Cambered bar curls 135, 135, 145
Preacher curls 160, 160, 145
Pushdowns 105, 130, 140, 150, 130

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gun show, Tom! Do work!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm off for the weekend, please do some work for me, Charlie! :D

Work hard, Men, see y'all Monday! :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (Day60) - front/close/pause
Warmup - 45x10
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245x1

Deadlift
Set 1 - 135x10
Set 2 - 225x10
Set 3 - 315x3
Set 4 - 315x1
Set 5 - 365 (failed to lock out)

Supplementary lifting of chest/back ... and threw some Arnold Press in there just cuz I like it lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Went back to the gym with the wife and got some stair-mill in ... nearly died lol

Then ... HOT TUB :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wanted to get a nice shoulder/chest day in.

Ohp 5x4
Incline DB flies 4x10
DB side delt raise 4x10 w/2 drop sets
Decline hammer strength press 4x10
Arnold press 4x8-10
Cable side delt raises 4x12
Dips -- DB upright row 4x8-10
Hammer press machine -- plate raises 4x8-10

I did pull ups after every working set so that makes it 33x10? Mixed up variations from wide to medium. 330 pull ups :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

95 KB swings My grip was dying wanted to get over 100+25 normal to do a second set+20 i was pissed so I did a last one=140 swings
Snatches
Abs
My favorite part, cold shower.

Huy 330 pullups?! Damn!!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff guys!!! No kidding ... u can't fathom 330 pull-ups lol ... or 95 KB swings for that matter :)

Squats (back/wide)
Working sets progressed to 365 w/ pause and finished with two sets of box squats @ 225 for 10 reps each (trying to mix in a bit more volume from time to time now)

Supplementary chest & back lifting.

Got a 5k Color Run tomorrow and squats only this weekend (heaven knows my elbow can use the rest).

Yall be well and keep hittin them weights!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I can't fathom*

Re: Pumping Iron with Zemekone and Icehog3 II
 

Walked the Color Run 5k today with a group of friends.

Squatted (front/close/pause and front/close/box)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (front/close - pause and box, rotated) - went for volume with lower weight. Worked up to 245x1 w/ pause

Re: Pumping Iron with Zemekone and Icehog3 II
 

I keep forgetting to update this.

Squats: 295 3x5
225: 1x8

Legpress: 640 3x8

Bi curls w. 55's 3x8
Close grip barbell curls: 90 3x8
Ropecurls: 130 3x8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Ken! Nice squat and leg press numbers!

I'm really tempted to try a compound lift only workout routine for a couple of weeks and rly focus on fat loss.
I enjoy what I'm doing now but don't have any gas in the tank for the kind of cardio that I need to be doing. I can still get quality work in while doing SED if I stick to deads, GMs, bench, rows & OHP ... maybe have one arm day in there too. It'd also give my elbow inflation some much needed time to go down. We shall see.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a good three days off. Ate good and didn't give a crap what I really ate too. Felt nice to be back in my gym today.

Pull ups 3x20 to warm up
Seated row machine 4x10 w/3 drop sets
DB row 4x8-10 drop set
Wide grip pull down 8x8
Reverse grip pull down machine 4x10
Deadlifts 8x5 (kept it light and pulled fast) @315

Finished off with pull ups 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (back/wide/box) ytrdy and a little cardio.

Squats today (front/close/pause)
Warmup - 45x5
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x5
Set 4 - 225x3
Set 5 - 265 (failed)

Flat Bench SS w/ Close Grip Bench (high volume)

5min Rower
25min Treadmill @ incline 5 / 3.5mph

Plan on some more cardio tonight with the wife and then the hot tub :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Stuck at 95 reps of KB swings in one set. Came back with 30 more in the next set and 20 in the last.
Bench 245 3x5
Abs

Nice lifts guys :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Howdy all. Already skipped 2 days after vacation and probably going to miss one more. Of course, I do have (had) 3 hockey in those 3 days.

Motivate me, Brothers! :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wish I could inspire you ... but I bailed on a 265lb front/close/pause squat. I nearly came back up with it but no dice. That said, Day65 is in the books.

Heading back to the gym shortly with the wife and I may do a bit of pressing and hammy work while she squats before we hit the hot tub. Man I need the tub tonight; my back is as tight as a drum.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breasties

Incline DB press 5x8-10
Incline DB flies 4x10
DB pull over 5x10
Weighted dips 4x10, bw dips 4x20
Press machine4x8-10

Tricep rope extension 7x10 w/15 sec rest
Spider curls - DB curls 4x10-6

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just took a TON of pre-workout ... gonna go get froggy lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leap on over to the squat rack. Sorry I had to

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol Huy

Guess who just DL'd 405 with a really solid lockout! THIS GUY!!!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

:tu Charlie! :wnr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice! Way to go.

Legs today.

Front squats 5x5, 3x8
Pause front squats 3x10
Hacks 4x10 w/2 drop
Single lying leg curls 4x10
DB stiff leg deads 4x22
Single leg press 4x12-16

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thx guys. This thread is great! Huy, your DL #'s help me keep pushing myself. DL is weak for me anyway (compared to squat and GM, at least) and a lot of times it'd be easier to just pull a lower weight and stop, but chatting with real folks and being motivated by real #'s and not just Instagram pics or YouTube vids has been great!

Day66 of SED in the books, the DL PR & supplementary back & shoulders ... I know I pushed rly hard today cuz it's now 11:45pm, I'm still a little sick to my stomach and I'm too sore to sleep. LOL

Huy - your leg day volume is staggering. Idk how you walk to your car afterwards. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad we can be here to push and support you. Hell you guys push me just as much.

I train legs like I train any other body part, hard and decent amount of reps. I may switch over to a new pl program in a month or two.

Tom, get back in the gym

Re: Pumping Iron with Zemekone and Icehog3 II
 

I hear ya, Huy, I gotta get outta this funk. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Road trip to Chicago to get Tom back to the gym! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

:noon :banger

Re: Pumping Iron with Zemekone and Icehog3 II
 

Day67 ... squats (back/wide) ... worked up to 405; managed to get deeper today with 405 then i think i have previously. Dang near didn't come back up but really struggled and got it there.

Did some 135lb deadlifting as a stretch after ytrdy's exertion.

Supplementary arms (preacher / hammer superset and close grip bench / skull crusher superset).

Walking tonight with the wife (lsd - long slow distance baby :) )

Re: Pumping Iron with Zemekone and Icehog3 II
 

Started dieting after I saw how disgusting I had gotten after shack last year. Tipped the scales at 270lbs. Leaned out to 218 then went on a clean bulk to 248. Now down to 222 as of last weekend.

Back today
Double handle wide PD
Bent rear laterals
WG Chins (assisted)
Bent over row
Meadows Rows
Double handle seated rows
Behind the neck PD
Lat Rows
Rear delt rows

Re: Pumping Iron with Zemekone and Icehog3 II
 

I definitely pay for it, especially today. It hurts bending down to sit.

Going to enjoy some good Chicago pizza tonight :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and back today since I won't be going tomorrow.

Ohp 5x5
Arnold presses -- pull ups 5x8-10
DB side delt raises -- t bar row 5x12-10
Seated side delt raises -- machine row 4x12-10
Cable stiff arm pull down -- bb upright row 4x12-10
Pull ups 5x20-25

Re: Pumping Iron with Zemekone and Icehog3 II
 

Very nice Jeff!! Love doing Meadow rows.

Went for 150 swings in 3 sets. 85+35+30
High pulls 3x5 155
Single arm KB snatches 18kg 3x10
Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Christos! Looking to hit 200 by September before bulking again.

Arms today, useless tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff guys! Get it, Huy!

Hi Jeff :)
Keep us posted on your cut. I'm a big fella (274) and just started on a modified version of my lifting this week so that I can start dropping fat again.

Squatted (front/close/pause) ... worked up to 265 but bailed on it. I know i could come back up if i bounced out of the hole but I don't wanna cheat so i 3sec pause and then start back up ... and stall lol

Deadlifted - worked up to 405x1 again conventional ... stopped trying sumo pull @ 365x1

Benched ... used a machine today since i wanted to press heavy but didn't have a spotter. Warmed up with 90x5 ... Set 1 = 180x5 ... Set 2 = 230x5 ... Set 3 - 270x.75 LOL nearly got that one up. Went back down to 230x5 to finish it out.

Wrapped everything up with 30min on the elliptical. Gonna go for a nice long walk with the wife tonight. Not stressful but LSD none the less.

Get ready ...

http://img.photobucket.com/albums/v2...psr5m4xv3w.jpg

and UP ...

http://img.photobucket.com/albums/v2...psbwgvlwmp.jpg

Look at that sexy belly LMFAO ... like someone once said, traps are the new abs. Now I just need bigger traps! LOL

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice! I like those plates. We only have the hex plates.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah i like those kind too. I've never used bumpers but people seem to love em. You gotten to use em yet?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nobody ever posts pics on here ... I feel like I've broken a cardinal rule lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nobody wants to see pics of my old ass.... :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm not a gym selfie kind of guy. Get in and get out. I've taken a short video of my pr front squats a couple months back but that was it.

Tom, you're old ass can still out train most young ass but right now you're just a lazy ass, ass.

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol I actually just grabbed those stills from the vid I took to see how my form was when I was going for a PR. For what it's worth, my form was rly good. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm so lazy right now, even my daydreams are exhausting.... :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

And this is the wrong audience for my sweet ass :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Dunno, Huy might wanna peek. :)