Re: Pumping Iron with Zemekone and Icehog3 II
 

Benched 275 3x5 today, had to drop just a bit due to the back but everything is starting to feel good again.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ken - glad you're back in the gym and feeling (at least a little) better. Hope you stay safe and keep healthy! Nice bench, btw.

Tom - God bless you! Post stuff like that whenever you want! lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats & 4-mutha****in-25 conventional!!!!! :)

Everyone have a good Friday!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Charlie! Good pulling.

I may have to pull 430 today than :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thx Tom & Huy! I think that working on my form has helped a lot ... not that it holds together when I'm going for a PR LOL

Get it Huy!!!!! My hero :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great work Men! Looks like a lot of progress since my last check in.

Had a change in direction myself, cancelled my membership at my gym. Bought a concept2 and 350#'s of plates, a cheapie bar and a bench for my basement. Should make it easier to move some weight with the kids schedules getting crazier and crazier. Still need a squat rack, and probably a new bar as this one kinda sucks.

Last night:
2km rower - 1:50 splits
Deadlifts - 135,225,287,287,225,135,135,135,135x5
OHP - 4x10
Barbell row - 4x10
Barbell curls - 2x15

Without a rack I'm forced to OHP only what I can clean, and ceiling height means nothing over 10# weights. Not a problem for me at the moment but a interesting issue with basement gyms.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got a front squat PR today of 275 ... I'm pretty sure it was the ugliest front squat of all time LOL

I managed to conventional pull 435 about halfway up but couldn't keep going with it after that. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Charlie! Great work!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good going Charlie! Haven't hit heavy fronts in a while.

Hack squats 5x12-10
Front squats (pause) 5x5
Single leg presses 4x12
Lying leg curls - DB single stiff legs 4x12

DB side delt raises 4x12-20
Klokov presses 5x5
Arnold presses - front DB raise 4x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great job, Men. :tu

Went to the gym after work tonight, needed to change something up to remotivate myself and get out of the funk. Heading back there in the A.M.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff Chris! I hope to pull off a home/basement gym (squat rack & bench) w/ barbell and plates.

Great lift, Huy! I still haven't mustered th courage to try a Klokov press. #stud #ballsy

Good to hear, Tom! The funk can't last forever. :)

Today was Day85 of SED and I managed to do my new front squat PR for a 3sec pause. I got 275 ytrdy but it was a continuous movement squat. Today I hit the pause and had to fight it hard but got it back up. For some reason a front PR doesn't feel like a PR until I can pause it. :)

Sumo deads and chest press (machine) today. Followed by 30min of elliptical.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Funk over.....light chest for high reps, bench press, decline press, incline press....feels good to be back. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back Squats, standing OHP & seated OHP today.

Might be taking a weekend trip to Chicago with the wife this coming weekend. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'd try and meet you out, Charlie, but I have hockey games both nights. :(

Did back today, still haven't got a lot of muscular endurance. Did T-bar rows, pulldowns, cable rows and one set of pullups.

Re: Pumping Iron with Zemekone and Icehog3 II
 

No worries, Tom. Play well! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Brother. Have fun!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and chest day. Feeling good.

Deadlift 5x3 @405
Flat DB press 6x5

Seated fly machine - neautral grip pull down 4x12-8
Incline DB press - t bar row 4x10-8
Lat pull down machine - seated cable flies - pull ups 4x14-10

Cable extensions - bb curls 7x15-8 (20 sec rest)
Preacher curl machine - tricep overhead machine 3x12-15 (20 sec rest)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and chest for me today. Used Fat Gripz on everything. Made a huge different. On incline press I could actually feel my upper chest working. I've never felt that before.

A-1 Supinated Chin-Up: 5 x 4-6, rest 10 seconds
A-2 Wide-Grip Lat Pulldown: 5 x 12-15, rest 2 minutes
B-1 Incline Bench: 5 x 4-6, rest 10 seconds
B-2 Incline Dumbbell Press: 5 x 12-15, rest 2 minutes
C-1 Bent-Over Row: 3 x 4-6, rest 10 seconds
C-2 Seated Cable Face Pull: 3 x 12-15, rest 2 minutes
C-1 Dip: 3 x 4-6, rest 10 seconds
C-2 Kneeling Bent-Over Cable Crossover: 3 x 12-15, rest 2 minutes

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice crushin', Son. :tu

Seated military presses, shrugs and skull crushers for me today, still getting back in the groove.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Recovered the bench tonight, time for some pressing again.

OHP 5x5
Bench 5x5
Row 5x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff Chris, Tom & Huy!

Spent the day in Chicago seeing the sites with the wife. Had a rly great day! :)

Managed to get a lift in at the hotel too ... only 45min but still not bad considering the gym setup they have. Even managed to squat :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Charlie! :tu

Hit bis and abs today, going to skip a day off tomorrow and get right back at it. :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Have fun, Charlie!

Legs and shoulders today. Great lifts call for Panda Express orange chicken :)

Squats 7x5 (2drop sets) first time I've gone 315 in a while.
Standing OHP press 5x5 @160

DB lunges 4x12 each leg (I died)
Seated leg curls - leg presses 5x15 w/last set being 2 drop sets

Seated shoulder press machine 5x8-10
DB side delt raise 5x10-12
Front plate raises 4x8-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good Work, Pops and Huy!

A-1: Squats: 10 x 10, rest 90 seconds
A-2: Leg Curl, toes pointed away: 10 x 8, rest 90 seconds
B: Deadlifts: 5x5
Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ok, I think that I've tried to fight the "add lean muscle while losing fat" war long enough and fried my CNS sufficiently. I'm gonna keep squatting every day but I'm gonna peddle back on my load and I'm gonna peddle back on the overall load of my compound lifts.

Time to just commit to a cut and ramp up my cardio, focus on my diet and do more hypertrophic lifting.
Like I said, still gonna SED and I'll still dead twice a week but it'll be more about volume than PRs. Won't be seeing any PRs for a while id imagine. :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope the switch up brings more of the results you want, Charlie! :tu

Back yesterday....Pullups, bent over rows, T-bar rows and cable rows.

Legs and shoulders today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

good luck, Charlie. Hope you achieve your goal.

Back and breast today.

Deadlifts 6-8? Not sure I stopped counting x5
Neautral grip lat pull down 4x12-8

Incline bb press 5x5
Flat DB press 4x12-8
Incline DB flies -- incline hammer strength press 4x12-10
Seated cable flies -- pull-ups 4x12-15

T bar row -- high row 5x12-10

Dips - seated preacher curl machine 7x15-10 (15 sec rest)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Tom & Huy!

Dinner ... was ... a ... disaster lol

So Sunday through today had been great workout and diet wise but tonight was a mess. LOL
Back at it tomorrow ... I'll have to double up on cardio, for my sins :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

It happens, Charlie! :D

Took today off after 8 straight in the gym. Playoff hockey games tonight and tomorrow, but I plan to be in the gym tomorrow and Friday mornings regardless.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Bench 3x20 (first ten close grip, second ten std grip)
Barbell rows 3x15
Deadlifts 185,275x5 345x1
Rower 2km

Good luck Charlie!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Chris! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and shoulders today.

Front squats 2x5, 3x3
Pause front squats 4x5
Stiff leg deads 4x10-12
Leg press 6x20 w/2 drop sets x20
Lying leg curls - leg extensions 4x12-15

DB press 5x6-8
Cable presses - front place raise 5x10-15
DB side delt raise - upright row 5x10-8
Cable side delt raise 4x12

Some abs to finish it off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lifts Chris & Huy!

So i had another bad dinner yesterday :(
Figured i'd go ahead and try for another DL PR since i was all carb'd up lol

Managed to pull 455x1 conventional w/ chalk :D

Squats / Deads / Hypertrophic Back & Bis followed by a little bit of cardio.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Daddy duties today so I got a early training in.

Breast and back today. Probably one of the best/focused I've been in a while or maybe bc the weights were lighter :)

Lots of rear delt stretching prior to training today. Face pulls, reverse flies, and some band work.

Seated cable presses 5x10-12
Incline DB flies 4x8-10
Hammer strength press 4x10-8
DB pull over - decline bb bench 4x10-8

Pull ups - seated single arm row 5x10-8
Wide grip pull downs - seated row machine 4x10-12
Meadow rows 5x12-15 w/drop set

Quick tricep extensions - DB curls 6x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

As always, your pull-up volume is impressive, Huy! #stud

Day97 of SED in the books.

Seems to have slowed down a bit in this thread last week. Hope everyone is doing well. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Still SED, rock on Charlie! Good lifts Huy!


Quickie for my tonight with a teething infant.

Heavy Bench 5x5
SS with BB Shrugs 4x15

Trying to work toward being able to start the Bench Most Dayz program after all the success Charlie has had. I still can't do wide grip bench with anything reasonable weight wise so I got some work to do.

Power rack was ordered tonight from NYBB. Should be here next week and the squating can begin in earnest.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Failed on 295 front squat ... nearly had it though.
Managed to pull 405 sumo, which is a best for me in that style. Came up easier than I expected. I think that working on my form a lot lately has rly helped.

Did some hypertrophic arms to finish off the day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You'll get it, Charlie! :tu

Back into it for 2 weeks and now I get another 5 day break for Shack. I won't wait to get back in when I return this time though. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to hear from ya, Tom! :)

So we're midway through August now ... what goals are you guys hoping to achieve by xmas/end of the year?

Re: Pumping Iron with Zemekone and Icehog3 II
 

How about you, Charlie, besides SED?

My goal is not too lose any more muscle to advanced age. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol between your lifting and hockey, i'm not sure that age is gonna slow you down #foreveryoung

I'd like to drop some fat and get down into the 250's. I'd also like to pull 500 conventional. I'm becoming (maybe have been already lol) obsessed with the deadlift. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats and deadlift, can't go wrong, Brother. :tu

Yes, I am afraid if I quit lifting and hockey, it would be like the portrait of Dorian Gray,. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

LMFAO that was hilarious

Re: Pumping Iron with Zemekone and Icehog3 II
 

I don't have really any goals as far as weights. I'm sitting at 180, I perfectly content with my body composition at the moment but I may try to hit 185-188 by November. Training/eating is a life style for me, that's why I'm in no rush to bulk up or cut. But we'll see, I may try competing physique next year. Only thing that is keeping me away is I like food too much.

Legs and shoulders today.

Front squats - first time hitting 315 in a while

Front squats: 3x5 @225, 2x4 @ 275, 3x3 @ 315
Smith machine lunges 5x10
Seated leg curls 5x12
Lying leg curls 4x12-15

Standing OHP (DB) 5x6-8
Cable side delt raise - DB side raise 5x8-10
Bb upright row 5x10-8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job Charlie, good work Huy, and enjoy your break Tom. Maybe one of these years I will get back.

Squats 5x15
Super wide bench 5x5
Tons of stretching and mobility work, actually seems to be making a difference in my knee pain.

Haven't really planned any goals, crazy the year is flying past. I would like to run the SED short program at some point. The one that's always floating back there is being able to match Huy's pull-up volume :p

Re: Pumping Iron with Zemekone and Icehog3 II
 

Huy front squats 315 and does more pull-up volume than anyone I know. #stud

Nice squat volume, Chris! #thumbsup

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did a upper body workout today, included some back (pullups, pulldowns and rows), chest (inclines and deciines), arms (curls, skullcrushers) and some presses. 5 days off for Shack Herf, and I'm all ready hungry to tear it back down when I get home.

Charlie, Huy, Chris, Son.....rock the iron for me while I am gone. :ze :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

back and breast today.

Pull ups 5x10-8
Seated row 5x10-8
Deadlift 6x4, pause deadlift 4x6
T bar row 4x10
Neutral grip pull downs 4x10
Seated row machine (alternating) 4x10

Incline DB press 4x10-8
Seated cable presses 5x10-8
Seated fly machine 4x10-12
Dips 5x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Huy!

Sumo DL starting at 135x10 (pause) / 225x10 (pause) / 315x5 (pause) / 365x5 / 405x1
Conventional DL starting at 315x5 (pause) / 365x5 / 405x3 / 455x1

Front Squats (wide/pause) sets of 3 @ 135/185/225/245

I was supposed to bench and do a bit of chest work but ran out of time ... might head back tonight to get it in along with some cardio.