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Re: Pumping Iron with Zemekone and Icehog3 II
Hi Huy!
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Re: Pumping Iron with Zemekone and Icehog3 II
We really need to revise the thread titles and add my name in there! You and I are the only ones that post on here.
geRRy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! |
Re: Pumping Iron with Zemekone and Icehog3 II
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https://www.youtube.com/watch?v=0oKTC4XJyZI https://www.youtube.com/watch?v=_3xopNvnyps |
Re: Pumping Iron with Zemekone and Icehog3 II
It would really be helpful if you guys posted workouts with reps and sets, as I am trying to get back into lifting again since being "completely rehabilitated."
Today I did some back exercises that my strength coach sent me via smoke signal: Wide grip lat pull downs 4x5 V grip row 4x5 Seated row machine (close grip) 4x5 Bent over row (3x5) regular pull ups 3x6/8 I don't know what a stupid spider curl is, but I did zottman curls and barbell curls Finished each exercise with a failure set. Gonna go for a smoak nowww |
Re: Pumping Iron with Zemekone and Icehog3 II
As requested, Marc...
Leg Day: Squats - 3 warm up sets 8-15, 4x5 working sets Hack Squats - 5x5 with a drop set Stiff leg deads - 5x8 working sets, 3 warm up sets @10-15 lying leg curls - 6xfailure (around 5-10) with increasing weight Finished off with 8, 100 yard sprints I just destroyed my lunch :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Off day today, good thing, my shoulder was singing. We'll see how it feels when I do chest tomorrow. :r
Marc, I will try to post excersies and sets when I get home tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest tomorrow for me maņana. Hoping the elbow plays nice.
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Re: Pumping Iron with Zemekone and Icehog3 II
Had a very good day at the gym with the wife. She didn't complain at all! Chest/shoulders
Incline db 4x5(with drop set on last set) Seated db lat raises 4x5(drop set) Pec deck flys 4x5 Front raises using bb 5x5 Weighted dips Reverse flys on pec deck ---- side lat raises using cable 4x8 Push-ups 3xfailure (40,25,16) lol Just killed about 14oz of steak! |
Re: Pumping Iron with Zemekone and Icehog3 II
Can you guys do nutrition as well, don't have to go too detailed but would be nice to see if I'm "in line."
Going to do my strength coach's leg workout from yesterday. |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest today, medium weight.
Incline bench 5 sets 225, 245, 265, 285, 305 Flat bench 4 sets 225, 255, 275, 295 Decline bench 4 sets 225, 275, 325, 225 Pec Deck Flyes 4 sets 205, 235, 265, 295 Dips 4 sets body weight Immediately before workout: Mix of Prodigy and Pump Fuel PWO Creacore creatine Immeditely after workout: 24 grams ON Whey protein 10 grams ON BCAAs Lunch: 8 egg whites 1/2 a strip steak orange slices, grapes, banana 1/2 piece of whole grain toast with PB Pre dinner meal: Spicy tuna sushi with brown rice and raw yellow fin on top 1/4 a strip steak 1/2 a chicken breast handful of trail mix (walnuts, almonds, cranberries, raisins, soy nuts |
Re: Pumping Iron with Zemekone and Icehog3 II
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Post workout: 40 grams protein Lunch: 14oz steak, 1 cup red potatoes, arugula salad Between L/D: Quest bar, some almonds Dinner: 16 oz chicken, 1 cup brown rice, 5 oz asparagus I'm actually short about 200 calories for today. |
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Re: Pumping Iron with Zemekone and Icehog3 II
Hope it went well, Marc. :tu
Back today: Bent Over Rows 225, 255, 285, 315, 335, 255, 225 T-bar Rows 205, 225, 250, 270, 295, 250, 225 Cable rows 240, 260, 260, 240 Dead hangs 60 sec, 40 sec, 30 sec (grip strength gone, LOL) PWO: Creacore creatine NOXplode / ON Amino Energy mix Immediately after: 24 grams ON Whey 10 grams ON BCAAs Lunch: 8 egg whites 1/2 strip steak Apple, banana, grapes, roange slices 1/2 piece of whole grain toast with PB Pre-dinnner: 1/2 pound pork chop in pretzel crumb coating Brown / wild rice medley Dinner: 6 oz spicy yellow fin tuna 3 oz raw yellow fin tuna 1/4 strip steak 2 handfuls trail mix (raisins, cranberries, walnuts, almonds, soy nuts) |
Re: Pumping Iron with Zemekone and Icehog3 II
Am: 2 egg yolks, 4 egg whites scramble with spinach
2 packets of oatmeal Pwo: 2 scoops of Noxipro Post work out: 40grams of protein, 10grams bcaa Lunch: 2 cups of basmati rice, 6oz sirloin steak, 6 oz chicken. Kale salad Dinner: 1.5 cups of brown rice over chicken chili. Later tonight, I'll have about 4-6oz of chicken of spinach and maybe a slice of wheat bread. Did Back today: 3x8 wife grip pull ups to warm up the back Seated row 4x5 *drop set Bent over bb row 4x5 (pr for me today 225) V-grip bent over row 4x5 *drop set (pr for me, 5 plates) Wide grip lat pull downs 4x5 Face pulls 3x12 (just to get that nice contraction at the end) Did a couple bicep lifts as well. Incline DB curls 5x5, BB curls 4x6 |
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Re: Pumping Iron with Zemekone and Icehog3 II
Hey Tom, my back was bothering me a lot, so I ended up doing:
warm up 3x flat barbell 10,6,4: 135, 185, 205 3x decline barbell 8, 6, 4, 2, 2: 135, 185, 205, 225, 225 4x pec machine flye 10, 8, 8, 8: 160, 180, 200, 200 then stairmasters for 15 minutes for 250 calories. I took some advil after for the lower back. It really inflames after back/legs exercises (two days ago). My trainer sent me lies via text re his pwo meal. I almost followed through but glad I didn't. |
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Hitting legs tomorrow. Yah.... |
Re: Pumping Iron with Zemekone and Icehog3 II
Hope the back feels better, Marc.
Trash the legs, Huy. Shoulder day for me...never know how it will go. |
Re: Pumping Iron with Zemekone and Icehog3 II
Am: 2 egg yolks,3 egg whites with spinach and ground chicken
Cup of steel cut oatmeal Lunch: 6oz sirloin, 6oz chicken with basmati rice and a kale salad Dinner: 12oz salmon, half cup of basmati rice and green beans Post dinner: 5oz chicken with some green beans Pre-workout: Noxipro Intra: 10 grams of SAA Post-workout: 40 grams of protein Snack: Quest Bar, some nuts Leg Day: Leg extensions 6x8 Front squats 5x5 (PR it today, 275) Stiff leg deads 4x5 Lying leg curls --- donkey calf raises (6x5, 6x12) Box jumpes --- seated calf raises (5x5, 5x15) |
Re: Pumping Iron with Zemekone and Icehog3 II
Got back on a pwo supplement. Pretty much haven't used one since the ban. Tried 1MR. Felt good nothing extraordinary. Miss original jack3d.
Working on getting my shoulder pressing up. Really think my grip strength is limiting me on everything else. Need to fix that. |
Re: Pumping Iron with Zemekone and Icehog3 II
currently watching Red Zone while on the stairmaster. Red Zone is a vortex of time...I can't believe I've been on this thing for 40 minutes already.
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Re: Pumping Iron with Zemekone and Icehog3 II
Chest/shoulders yesterday.
Flat bench BB 4x5 with drop set Flat bench Flys DB 4x6-8 Isolation decline machine press 5x6-8 drop set to only 25lb plates!! (Killer) Dips 3xfailure Seated DB presses 4x6-8 Standing side lat raises 4x6(using BB, give it a try!) DB shrugs 5x12-15 Am: 2 yolk, 3 whites scramble with spinach and salmon Post workout:40 grams of protein Lunch: 1 cups brown rice with kale salad, 6oz chicken, 6oz sirloin steak Dinner: little cheat meal for me since it was at a dinner party Spinach lasagna (chicken,pesto and low fat cheese) Green salad/no dressing Some nice beers Will post my workout later tonight with my food intake for the day. Have a good training day crew! |
Re: Pumping Iron with Zemekone and Icehog3 II
Lower back started bothering me while I was finishing squats, so I ended up doing the seated leg exercises.
Ate a 1.5lb rib eye. Yum. |
Re: Pumping Iron with Zemekone and Icehog3 II
Yesterday - Back
Wide grip lat pull downs 4x6-8 Seated isolation lat pull downs 4x5 (drop set) Bent over flys DB 4x8-10 Seated one arm row 5x5 (drop set) Standing BB curl 3x5 Seated DB curls 5x5 Am: spinach,salmon scramble. 2 yolk, 3 whites Oatmeal packet Post workout: 40 grams protein, 10grams Bcaa Lunch: 12 oz steak with kale salad and some yams Dinner: whole grain pasta, using pesto sauce and 8oz chicken Snack: almonds and raisins I'll post my intake and todays workout tomorrow. Think after 10 days, I'll have a rest day tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
I'll just post it now since I'm still up, waiting for Santa. :(
Leg Day: Lying leg curls 6x6-8 Stiff leg deads BB 5x6-8 Walking lunges DB 6x5 Seated single leg extensions 4x6-8 Squats 4x5 (drop set) Finished off with some abs Hanging leg raises 5x15 Decline crunches (4x15 weighted, 4x8 no weights) Am: egg white omelette w/chicken,green chiles, & avocado 2 buckwheat hotcakes Post workout: 40 grams protein, 10grams Bcaa Lunch: chicken bowl w/brown rice, cabbage & carrots Snack: quest bar and some nuts Dinner: Xmas party, so I had a nice fixing of whatever the Hell I wanted! Hahah Have a wonderful day off tomorrow fit fam! |
Re: Pumping Iron with Zemekone and Icehog3 II
Heading in for back....yesterday was chest.
Did 6 sets of flat bench up to 315, 5 sets of inclines to 295, some vertical bench on a plate-loaded machine, finished with flyes and dips. |
Re: Pumping Iron with Zemekone and Icehog3 II
Rep day for back:
Bentover Rows 225 for 8 sets, decreasing rest time each set. Got 25 first set, 16 on the last. T-bar rows 225 for 6 sets, same as above, 19 reps to 14 reps. Cable rows 220 for 5 sets, same as above, 18 reps to 14 reps. Finished with pullups and dead hangs. Forearms were busting at the seams. |
Re: Pumping Iron with Zemekone and Icehog3 II
Must be a nice old school gym, Tom. All the gyms here are closed.
Back at it maņana |
Re: Pumping Iron with Zemekone and Icehog3 II
24/7, 365 Huy. :tu
Have a great workout tomorrow. Shoulders for me. |
Re: Pumping Iron with Zemekone and Icehog3 II
Is it the precinct gym?
I woke up...felt really fat. T_T Going to stairmaster for half an hour, try to get 400-500 calories out, then do the power and flex workout day from my hockey program: - Deadlift 5, 5, 5, 3, 2 (135, 135, 155, 185, 205) - Olympic Squat 10, 10, 6, 3, 3 (135, 135, 185, 225, 225) - Full cleans 5 x 5 (95, 105, 135, 135, 155) - Olympic Snatch 5 x 5 (65, 85, 95, 95, 95) - Thumpers 5 x 8 (95, 95, 95, 95, 95) |
Re: Pumping Iron with Zemekone and Icehog3 II
Nope, gym is called Xport Fitness, Marc, it's a chain in Chicagoland.
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Re: Pumping Iron with Zemekone and Icehog3 II
Chest and shoulder day:
Slight incline db press: 5x6-8 Isolation incline press: 4x5 Decline bb press: 3x5 Machine Flys --- seated machine press 4x6-8 Seated side lat raises: 4x8 Side lat raises using cables: 4x6-8 Front raises using Ez bar: 4x6-8 |
Re: Pumping Iron with Zemekone and Icehog3 II
Shoulder day:
Just seated military press for reps with 165, 25 down to 14. Shrugs to 375 for reps. Mucho pain today. |
Re: Pumping Iron with Zemekone and Icehog3 II
That's a bummer, Tom. Pain free shoulders last few sessions were too good to be true huh? That's what I forgot to do, shrugs!!
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Re: Pumping Iron with Zemekone and Icehog3 II
Well... I hope you can have that "good day" soon!
Had a killer back and bicep day with my partner! Bent over BB row: 5x5 Seated close grip row: 4x5 DB row: 4x5 Reverse flys: 4x6-10 Lat pull downs wide grip: 6x5 incline db curls: 4x6 ez bar spider curls: 5x6 close grip pull ups --- reverse grip curls: 4x5 |
Re: Pumping Iron with Zemekone and Icehog3 II
Arms and legs for me. another rep day.
Skullcrushers to 145 Cable pushdowns to 180 Barbell curls to 145 Cambered bar curls to 135 Squats to 365 Leg Curls to 155 |
Re: Pumping Iron with Zemekone and Icehog3 II
My L4-L5 area is really sore from yesterday, but I'll suck it up and go for upper body. Might not do those side/front raises if it puts too much stress on my back.
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Re: Pumping Iron with Zemekone and Icehog3 II
Very good leg day.
Warmed up on leg extensions: Leg extensions: 6x8-10 Single leg presses: 4x6 BB lunges: 4x8 Lying leg curls: 5x6-8 Seated calf raises: 5x12-15 Hack squats: 4x5 Squats: 3x5 I was basically done after hacks but wanted to squeeze some deep squats out. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back today.
T-bar rows 225, 250, 270, 295, 315, 315, 270 Barbell rows 205, 225, 245, 275, 305, 275 Pulldowns to front 200, 220, 240, 260, 240, 220 Dead hangs PWO: Creacore HemoRage Immediately post workout: 30 grams ON whey 10 grams ON BCAAs Lunch: 8 egg whites 1/2 strip steak 1 piece whole grain toast with PB Grapes, banana, orange slices 1st dinner: 1 1/2 pork chops 1/2 strip steak Brown and wild rice 2nd drinner: Spicy tuna sushi with brown rice and raw tuna 1/2 strip steak |
Re: Pumping Iron with Zemekone and Icehog3 II
National Chest Day:
Flat bench bb - 5x5 Incline db flys - 4x6-10 Cable flys - 4x6-8 Machine press - 4x5 Tricep push downs - 5x10 Overhead rope extensions - 4xfailure Db kickbacks - 5xfailure |
Re: Pumping Iron with Zemekone and Icehog3 II
I was in a hurry this morning (6am, got there late) got in a little bit of chest and military presses.
Bench 12x135, 10x155, 6x185, 4x205, 2x225 Military 12x65, 10x95, 8x115, 6x135 cable fly sets to failure, incline, flat, normal stirmaster for 300 cal |
Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders today....still can't go real heavy, but got a decent workout
Seated military press 135, 155, 175, 185, 205, 185 Shrugs 225, 275, 315, 365, 315 Close grip bench press 205, 225, 245, 265, 225 Pushdowns 90, 105, 125, 145, 105 |
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Re: Pumping Iron with Zemekone and Icehog3 II
Have to say, wish today was a better day of training since it's my last session of '13. Just was not feeling it today. I better check the expiration date on my almond milk or eggs :(
Bent over BB row: 4x6-10 Reverse grip lat pull downs: 4x5 Behind neck pull downs: 3x8 Bent over flys: 5x6-8 Reverse flys: 4x8-10 Seated rows using wide grip bar: 4x8 Standing hammer curls db: 5x6 Seated spider curls: 3x5 Incline db curls: 4x5 |
Re: Pumping Iron with Zemekone and Icehog3 II
Not wanting to see your eggs or their expiration date, Huy. ;) :r
Legs and Bis today, wasn't my best either. Leg Presses for reps (killer after hockey late last night) Seated hamstring curls Lunges Cambered bar curls Preacher curls Barbell curls Going to take tomorrow off, and start my 2014 Road to Redemption on Thursday. :ze |
Re: Pumping Iron with Zemekone and Icehog3 II
Leg Day! Decided to smash today's workout to start the New Year. Surprisingly the gym was fairly empty... I'm sure it'll be packed next week!
Front squats: 5x5 Single leg extensions: 4x5 (drop set) Single leg press: 4x8 DB walking lunges: 3x20 Leg curls --- lying leg curls: 3x8-10 Did calfs in between each set. Standing calf raises and donkey raises |
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