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Re: Pumping Iron with Zemekone and Icehog3 II
lol what say you, Huy?
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Re: Pumping Iron with Zemekone and Icehog3 II
its an ass right? I'm not picky :)
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Re: Pumping Iron with Zemekone and Icehog3 II
Tom - when did the Jack3d formula change and is the current iteration any good?
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Re: Pumping Iron with Zemekone and Icehog3 II
Cardio only this morning followed by 35 minutes of pizza at dinner! Cheat meal once a week saves my sanity! Didn't drop as much weight this week but can't lose big every weeks!
Arms Friday Standing dumbbell curls Seated preacher Seating in line dumbbell Single hanging arm curl Spider curls Dips DB French press Ropes Straight bar PD Single underhand PD Lying single handed DB extensions I live for volume training, 4 sets of each exercise, 12-15 reps. |
Re: Pumping Iron with Zemekone and Icehog3 II
Day69 of SED ... worked up to 225x3 Ouse squats (front/wide)
Supplementary shoulders ... heavy OHP & Arnold Press Finished with some elliptical. Also got a nice hike in this evening with a buddy. Happy weekend everybody! |
Re: Pumping Iron with Zemekone and Icehog3 II
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It was banned around '12 but you were still able to find it around '13 as long as it was on the shelf. The newer stuff came out shortly after and what they did was they basically replaced the 1,3 dma for Yohimbe and Norcoclaurine HCl. Yohimbe in short is basically a fat burner and Nor HCI is stimulant from what I remember. They tried to mimic the old formula by adding the HCI but it's not the same. All in all, pwo now are mainly high stim or crazy amounts of caffeine <300 |
Re: Pumping Iron with Zemekone and Icehog3 II
Fresh week tomorrow, I have about a million calories in me today so tomorrow's lift is going to be big. Legs or a crazy back day. Can't wait!
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Huy nailed it, Charlie. I was still able to get some original Jack3d at FitRX last year. You can get some on eBay if you are willing to pay $200. :r
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Cheat day hangover :hn Had no alcohol yesterday but it feels like I drank a bottle of southern comfort. Bagels, muffins, pretzel balls, Oreo ice cream sundae, pizza, mochi, m&m's, potato chips, pastrami, and eggs will do that to you. I don't think I was hungry at any moment yesterday and just kept shoveling it in.
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Re: Pumping Iron with Zemekone and Icehog3 II
That's more like cheat week, Son! :D
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Re: Pumping Iron with Zemekone and Icehog3 II
Fueled by Japanese treats!
Squats 5x8,1x15 speed squats Lying leg curls 5x12-15 Stigg leg deads using KB 6x12-15 Leg extensions 5x15-20 Lots of abs |
Re: Pumping Iron with Zemekone and Icehog3 II
Trained back fasted this morning. Not an easy thing to do.
Front pull down hammer strength machine 5x10 DB row 5x8 Seated row - stiff arm lat pull down 4x10 Seated incline row machine (never used this machine before) 4x12 Hammer curls 4x8-10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest today
Flat DB, 4x10 Incline Flye 4x10 Incline Smith Press 4x6 Flat Hammer Strength 4x8 Crossovers 4x12 Calves 6x asmanyaspossible Cardio 20 minutes |
Re: Pumping Iron with Zemekone and Icehog3 II
Good stuff fellas!
Squats (front/close/pause) ... sets of 5, worked my way up to 225x1 and that's all i could manage due to some WICKED sunburn on my shoulders (and neck, and back ... went cliff diving ytrdy and it was overcast when we got there so i didn't bother with sunscreen but the sun came out and i got BURNED so badly lol) Also did flat bench SS w/ close grip bench (3x10 @ 95) / Flys (machine) 3x10 @ 155 / Dips 3x10,8,5 respectively at the stack / Deadlifts (conventional) sets of 5 up to 405, where i failed to lock out :( |
Re: Pumping Iron with Zemekone and Icehog3 II
Squats (front/wide/pause) ... oh the sunburn ***tears***
Warmup - 45x5 Set 1 - 95x5 Set 2 - 135x5 Set 3 - 185x5 Set 4 - 225x3 Set 5 - 245x1 Sumo Deadlifts Warmup - 135x5 Set 1 - 185x5 Set 2 - 225x5 Set 3 - 285x5 Set 4 - 315x5 Set 5 - 365x3 Set 6 - 405 - failed ... only got it a half dozen inches off the ground or so :/ Barbell Rows SS w/ Reverse Grip Barbell Rows 3x10 @ 135 Standing Barbell OHP - 3x10 @ 95 |
Re: Pumping Iron with Zemekone and Icehog3 II
Get it, Charlie! :tu
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Re: Pumping Iron with Zemekone and Icehog3 II
Thx! I'm enjoying deadlifting more frequently than I was before. Still not in love with the Bench but also liking OHP'ing more than I was before. :)
You manage to find your way back to the gym, Tom? :D |
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Re: Pumping Iron with Zemekone and Icehog3 II
Fair enough man, if you don't deload every once in a while you'll lose your mind (and body) :)
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Re: Pumping Iron with Zemekone and Icehog3 II
Breast and triceps
Incline machine press (awesome machine, never used it before)4x10 Flat DB flies 4x8-10 Dips 4x10-12 Cable incline flies 5x10 w/drop set Speed bb bench 3x10-12 Overhead rope extensions 5x10-12 Over extension machine (new machine to me) 4x10-12 Ez bar push downs 5x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Squats (back/close)
Warmup - 135x5 Set 1 - 225x5 Set 2 - 315x5 Set 3 - 365x2 Set 4 - 135x10 (box) Set 5 - 185x10 (box) Set 6 - 225x5 (box) Set 7 - 285x3 (box) I just didn't have it in me today to get to 405 today, much less rep 365 for more than 2. I've been super gassed lately. Maybe I need to take Tom's queue and just take a rest week from everything but my SED (and go light and low on that). Either way ... shoulders today OHP - 3x5 @ 180 & 1x3 @ 230 Arnold Press - 1x10 @ 40lb dumbbells & 3x8-10 @ 55lb Standing Barbell Overhead Press (front and back) - 3x20 @ 45 (bar) Dumbell Shrugs - 5x10 @ 90lb dumbbells btw, huy, i just read your signature for what is apparently the first time ... lol |
Re: Pumping Iron with Zemekone and Icehog3 II
Listen to your body, Charlie. You know if you need a break.
My problem is when I take a break, sometimes I take too long to get back. That's what happened this time...but I know once I roll in, I'm back 100%. |
Re: Pumping Iron with Zemekone and Icehog3 II
Deadlift day and I'm running a fever. Wish me luck boys.
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Re: Pumping Iron with Zemekone and Icehog3 II
Charlie, your 230 Ohp is seated or standing? If that's standing OHP that is impressive.
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I guess i should have specified that. Recently i've become interested in stuff like the cleans, clean & jerk, etc ... you do any of those movements? I've actually never gone for a standing OHP max. :/ Tom - yeah, i have a hard time peddling back, but I prob need to deload here soon. Ken - get it man! Just don't hurt yourself or tax your CNS so much that you can't recover from your illness. Best of luck man! UUUUUP! :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Charlie I'm into olympic lifts like that. Watch a lot of youtube and read whatever you can if you aren't going to hire a trainer. I made the biggest gains on oly lifts when I had a trainer who was watching my technique closely. Pyrros Dimas, Dmitri Klokov, and The videos from Barbell Shrugged are really good references (and the first two names will give you some good motivational videos if you take nothing else away :))
I rarely do seated pressing. Is it easier? I do some pressing while sitting on the floor with my feet out and that is super hard. |
Re: Pumping Iron with Zemekone and Icehog3 II
I do follow Klokov, that's where I incorporated Klokov presses. But as far as Oly, I don't do much. I think it's awesome stuff but not for me. It's extremely techniquel and impressive.
I fall into the more hybrid kind of lifter. Legs and shoulders today. I hit legs hard this week already so I kept it simple. Leg extensions 7x10-15 Front squats 6x8 Leg press roc-it machine 7x15-20 Klokov presses 5x6-7 Arnold presses -- DB side delt raise 4x10-8 Cable side delt raise 5x10-12 Rear delt flies -- front plate raises 5x12-15 |
Re: Pumping Iron with Zemekone and Icehog3 II
So are you guys ready for this?
I'm on my last set of deadlifts last night and I feel something tweak in my back so I sit down. All of the sudden my legs start spasming and my back is seizing up with the worst pain I've ever felt. I wound up having to call an ambulance and spent the night at the hospital. Now I'm laying in bed and it's a struggle to move, everything hurts to the point that I had to bite my pillow to get out of bed. Be careful out there guys. The saddest part is it was my warm up set, go figure. |
Re: Pumping Iron with Zemekone and Icehog3 II
Geeze, Ken, that's terrible. I'm sorry to hear that. Hope you recover quickly. Do they think it's a pinched nerve or a slipped disc?
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Hope you get well soon, Ken. Take your time.
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Hope you recover quick, Ken. I would definitely go see a chiropractor :2
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Re: Pumping Iron with Zemekone and Icehog3 II
Thinking positive thoughts for you, Ken, hope it's not too serious.
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Re: Pumping Iron with Zemekone and Icehog3 II
Keep us in the loop, Ken. Again, wishing you a speedy recovery!
Day74 of SED .. went front/wide/box and stayed rly light for moderate reps. I've been gassed lately and like Tom said, i know my body and I think it needs at least a couple of days of lower weight. Warmup - 45x5 Set 1 - 95x10 Set 2 - 135x10 Set 3 - 185x3 Elliptical for 20min at moderate intensity. Gonna go swimming with the wife later and then maybe hit the hot tub tonight to try and loosen up the back a bit for some low weight/moderate volume deadlifting tomorrow. :) |
Re: Pumping Iron with Zemekone and Icehog3 II
They're not sure what it is I have an MRI tomorrow. They gave me Valium so that has been taking the edge off a bit.
In my first post I put last set, it was supposed to read last rep of my warm up set haha. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back and arms today.
Wide grip pull down 4x10 T bar row (placed the handle a little further down for a different variation) 4x10 Pull ups 10x10 Underhand pull down roc it machine 4x8-12 Cable curls - dip machine 7x15-10 (15 sec rest) Cable extensions - DB curls 4x10-8 Dips - hammer curls 4x12-8 |
Re: Pumping Iron with Zemekone and Icehog3 II
Killed back yesterday!
Wide Grip PD 4x12 Bent Laterals 4x10 Chins 3x12 Bent Over Rows 4x12 Meadows Rows 4x10 Single Handed TBar 2x10 (for fun) Dual Hand Pulley Seated Rows 4x12 Bar Shrugs 4xInfinity Superset Behind Neck PD facing away with abs Have I mentioned that I like volume training? My whole back is sore today... |
Re: Pumping Iron with Zemekone and Icehog3 II
Good lifts, Jeff & Huy! You guys are both killing the volume!
Squats (back/close) Warmup - 135x5 (pause) Set 1 - 225x5 (pause) Set 2 - 315x5 (pause) Set 3 - 365x5 Set 4 - 405x2 Set 5 - 225x10 (pause - burnout set) Deadlifts Warmup - stretching (45x5) Set 1 - 135x5 Set 2 - 225x5 Set 3 - 285x5 Set 4 - 315x5 Set 5 - 365x1 Set 6 - 405x1 Bench Warmup - 45x10 Set 1 - 155x5 Set 2 - 155x5 Set 3 - 155x5 Flys (machine) Set 1 - 135x5 Set 2 - 155x5 Set 3 - 175x5 Honestly, I was pretty worked by the time I got to the bench, not that I'm a very good bencher tho lol |
Re: Pumping Iron with Zemekone and Icehog3 II
Think I'll pull a double today ... just wrapped up my first (warmup) lid and 30min of cardio. Sweatily sitting in the sauna now :)
Squats (front/wide/pause) - worked in sets of 5 up to 225x1. Sumo DLs - 5x5 @ 135 30min of elliptical My wife has been doing SED for 3 weeks now so when she goes to squat this afternoon/early evening I'll get some shoulders and supplementary legs in before some more cardio. Everyone have a great weekend! Still keeping a good thought for you, Ken! |
Re: Pumping Iron with Zemekone and Icehog3 II
Getting the next workout plan ready. Most likely be starting in August.
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Re: Pumping Iron with Zemekone and Icehog3 II
What u got in mind for this next round, Christos?
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Re: Pumping Iron with Zemekone and Icehog3 II
Did some more deadlifting and got in another 30min of elliptical.
My back was pretty tight after ytrdys DLs and the light pulls this morning were meant to loosen/stretch me but it felt like they had the opposite effect. So I figured I'd try to go a little heavier this afternoon and it did the trick. This is the best my back has felt all day :) Warmup - 135x5 Set 1 - 225x5 Set 2 - 315x5 Set 3 - 365x3 Set 4 - 405 failed |
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1. Shoulder health 2. Upper and Lower back strength 3. Grip/forearm strength I think I'm going to take a break from most overhead pressing. Bench press would be my only main pressing movement. I think those will help to shore up some weak points and lead to some solid gains. Then the next step will be to fill out an XL shirt. I like to say I'm a L+, since some brands I wear a Large and others a XL. Although I say that with a caveat because no matter what my waist is going to be smaller so XLs will probably never look right on me. Right now my chest is at 44". I would say if I get it up to 46" I would be happy until I have to buy all new suits :r |
Re: Pumping Iron with Zemekone and Icehog3 II
Went carb crazy starting last night and it carried through today ... I'm a swollen, bloated mess lol
Squatted and had a rly good lift today though. Felt strong despite being fatter lol ... got a rly good carb swell when I was pumped so that's always fun. Back to low carb tomorrow ... Can't let this turn into a cheat week :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Decent squat and DL session today ... went for volume on both. Finished with chest press machine. My bench is rly lacking so starting this week I'm benching twice and pressing twice and moderate weight/moderate volume to see if I can't build my bench up some.
How was everyone else's Monday lift? How's your back, Ken? |
Re: Pumping Iron with Zemekone and Icehog3 II
Changing my training to 3 maybe 4 times a week. Going to go with this for a while.
Monday/wed/fri and if I can, maybe Saturday or Sunday. Monday - chest/back/arms Wed - legs/shoulders Friday - chest/back/arms Monday - legs/shoulders Wed -chest/arms/back Friday - legs/shoulders Yesterday's training session was good. Felt really nice. Wide grip lat pull down 5x5 T bar row 4x8-10 Cable pull downs -- pull ups 4x8-12 Seated row 4x10 Seated cable presses 5x5-8 Incline DB press 4x8-10 Weighted dips 4x10 Incline cable presses 3x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Looks like a good split, Huy! Nice volume, as always. :)
Squats and DL (sumo) for volume again today w/ standing barbell OHP, Arnold Press & Barbell curls SS w/ Upright Barbell Rows I'm taking these next two weeks and working on volume with my DLs (and to an extend, my squats too) to see if i can hit a new PR at Week3. We shall see. |
Re: Pumping Iron with Zemekone and Icehog3 II
Ytrdy ended up being a double ... full-on leg workout in the evening. :)
Back squats today and a lot of cardio. Day80 in the books!!! |
Re: Pumping Iron with Zemekone and Icehog3 II
Ha! You're nuts.
Legs and shoulders today. Leg extensions 5x12-20 Front squats 5x5 Hack squats 6x8 DB stiff leg deads 4x8-12 Standing OHP 4x5 Standing Arnold presses single arm 4x8-10 Bb upright row - side delt raise 4x8-12 w/drop set Cable side delt raises 5x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
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