Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice pulling, buddy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lifts! You guys are inspiring.

Squat rack came tonight, quickly put it together and racked up some iron

Back squats 2x5
Front squats 1x5

Called it due to still recovering fully from the marathon volume the other day. Should be back on it tomorrow. Super excited. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome!!! Pics of your new setup Chris?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back squats today ... my lower back was a little tired from ytrdy so I did warmup sets of 10 @ 135 & 225 and then finished off with a 5x5 @ 315.

Did some hypertrophic chest stuff today. Heading to the race in Bristol tomorrow so I'll get a quick HT arm and shoulder workout in before we leave. Wish there was a way to keep the pump all day long :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lifts Charlie!

I will upload some pics once I pick some of the toys up ;)

Back squats 5x5
Front squats 3x5

Was gonna do the rower but I wussed out.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Felt guilty about skipping out so I went back to the dungeon
2k on the rower
5x5 barbell row

Now I'm done for the night. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Volume leg day and shoulders. Been squatting a lot so I wanted to give my knees some rest.

Kneeling leg curls 5x12-15 (alternating)
Leg extensions 5x12-15 (alternating)
Bb lunges 4x16
90* leg presses 5x15-20
Kneeling leg curls - leg extension 4x12-20

Incline hammer shoulder presses 4x8-10
Face pulls - DB side delt raises 4x10
Seated DB from raise - side raise 4x10
Bb upright row 4x8-10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Unplanned training day but went back to the Bay Area for a birthday party and a friend asked me to train with him. He's an elite powerlifter so today I just listened and did everything he wanted. Bench set up was on point today and it felt much easier to move some weight.

Pause bench 4x5 @225, this was the heaviest I've done in a long time.
Bench touch n go 4x6 @245

Incline hammer DB press 4x10-8
Face pulls 4x12
Pull ups 4x15
Pull ups weighted 2x15

I finished off with arms after he left.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice sets Huy, sounds like a good opportunity Charlie! Any take aways?

Tonight
5k on rower
Some accessory arm work just because I've been missing it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like you boys been rippin' it up. :tu

I'm headed back to the gym in about 20, rarin' to go.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get some Tom!

Back Squats 5x5 (working back toward my previous stall)
Flat bench 5x5
Rower 2k Sprint
1x5 negative Pull-ups

Spent another half hour stretching, beginning of this thread there was talk of foam rollers. Anyone using one still? Pre/post or whenever? I have a hard time justifying 50$ foam wrapped pvc pipe though, that's money I could spend on monster bands.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest today, Chris, bench, declines and inclines. Man, was I weak. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Bsck and chest yesterday. Mainly focused on back since I hit chest already on Saturday.

Deadlifts 5x1, did 4x5 before I got to my singles.
Pause deadlifts 4x3
Back extensions 4x10, 4x5 with tension bands
Pull ups 5x10
Seated row machine 5x8-12
Neutral grip pull down 4x10-12
Cable lat pull down - face pulls using bands 3x15-20

Seated cable flies 5x12
Incline DB press 5x8-12
Dips 4x12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tearin' it up, Huy! :tu

Off now to hit back myself. :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Recovery day:

Front Squats 5x5
5k rower

Re: Pumping Iron with Zemekone and Icehog3 II
 

I may need a recovery day soon, Chris. :r

Did super short rests today....Bent over rows, T-bar rows, Pulldowns and pullups. Not very strong again, but got a good workout. Hoping the strength comes again within a week or so.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff Chris, Huy & Tom!

Back squats & shoulders today followed by a quick turn on the elliptical.

Today was Day108 of SED and i'm thinking of backing it down to 4 days a week. I've reached a plateau and i think it's down to an overworked CNS, between squatting every day and DL'ing 4x/wk, benching 3x/wk and shoulder/back work plus the occasional cardio session. I'm still seeing PRs in my DLs and bench but on the whole i'm thinking that I might be able to make steadier progress across the board if i back my squats and deads down to 4x/wk and 2x/wk respectively. Thoughts?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I don't see how you could NOT be overworked at 108 days, Charlie, but I was here to encourage, and you my friend kicked some butt. I do think dialing it down would be wise though.

Shoulders today, they weren't strong but I did get in the groove nicely, and kept rest extra short again. Added some traps and tris in for good measure.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's a long time charlie, no shame in your body needing to recover some.

Third day in a row squating, may try it and see how far I run with it.

Paused Back squats 5x5 (low weight)
Bench press 3x30 (narrow/mid/wide)
Barbell shrugs 2x20

Re: Pumping Iron with Zemekone and Icehog3 II
 

109, Chris? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and shoulders today.

Front skwaats 5x3
Pause front 4x5
Hack squats -- bb stiffleg deads 4x10
Leg extensions -- lying leg curls 4x12-15

Seated shoulder press machine 5x5
DB side raises -- front plate raise 4x12-15
Cable side raises 4x12-8
Rear delt flies 4x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Right.... I have no illusions of outdoing our resident Squat King :D

I'll see how whacked out I am at a week straight

Nice sets Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Will you give me a Conde 109 if I skwaat for 109 days straight? :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I think I'll go ahead and go through Friday so it can be a nice, round 110 days. This was always a mental challenge for me and I feel like I've gotten a lot out of it mentally and it's time to move on and let my CNS recover so that I can lift heavier and have less worry about injury. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Don't have any, but I'll give you a Conde 54 if you squat 54 straight days.

You are a machine, Charlie!

Good luck with the SED, Chris!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Damn you Tom, I only can train 3 times a week!

Re: Pumping Iron with Zemekone and Icehog3 II
 

ill give you a 1492 if you squat 1492 straight days.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Chris!!! #mynewhero

Day109 - Front squats (triples up to single failure at 275 :/ )

DL's - some lighter work just to stretch my back out a bit - 135x10 (pause) / 225x10 (pause) / 315x5 (pause)

Bench - 3x10 @ 135 (pause) for a little titty pump

Was feeling kinda sick when I got done with bench so I called it a day ... the wife is feeling sick today too so maybe we've got a little bug

Re: Pumping Iron with Zemekone and Icehog3 II
 

See you in 2019! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

And the wager is made! I'm sure I have something sort of comparable (maybe...not really) ;)

Get some Charlie, all PR's for final Day?

First time doing overhead squats, went light light.

Overhead Squats 3x5
OHP 5x5

third set started feeling it in my back. May need to have a buddy come check my form

Tomorrow will be heavy back squats :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

SED110 in the books ...

Back Squats
135x10
225x10
315x8
365x5
405x2
425x1 (matched my PR)

Finished up with some hypertrophic arms and shoulders.

Re: Pumping Iron with Zemekone and Icehog3 II
 

110. Just "wow". :tu

Off day for this cowboy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You're at 110, what's another 890? Let's go for 1k!

Chest and back

Incline DB 4x8
Seated cable press 5x10
Seated flies 4x12-10
Incline bb pause 4x5
Dips 5x12-15

Wide grip pull down 4x8-10
Deadlift 4x amrap (around 15-20) @315
Seated front pull down 4x10
Pull ups 5x amrap (around 15-20 per set)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I did front squat today but kept it super low volume and weight; deliberately used it as a stretch ... 95x5 (pause) & 135x5 (pause)

Deadlifts :
Sumo - 135x5 / 225x5 / 315x5 / 365x3 / 405x1
Conventional - 315x5 / 365x3 / 405x1 / 455 - failed

Finished off with with some quad focused leg press 450x10 / 630x10 / 810x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

111! :D

Off to the gym for leg day, smell y'all later!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Tom! #plamf ???

I wasn't gonna count the front squats towards SED ... I figured I'd just use it as stretching.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Counts in my book, Charlie! :tu

Leg press, hack squats and hammy curls for me today. Tomorrow, chest/back supersets.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Personally saw Andrey Malanichev squat 1036lbs today, that is all.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Amateur! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I watched some of it myself. Malanichev is one of the worlds best powerlifters, he's not called the Mad Russian for nothing. He will total 2500 soon enough. I think his total was 2400 today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice. I was there in person

Re: Pumping Iron with Zemekone and Icehog3 II
 

2400 total ... insane!

Same front squat routine today as ytrdy, slow and steady just wider stance. Nice stretch without too much exertion.
Today was shoulders. Front/Back Barbell OHP / Arnold Press / Side Raises SS w/ Fromt Raises / Posterior Delt Raises / Heavy Barbell Shrugs

I'm gonna have to get my diet under control. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

112? :D

Back today, been 2 weeks since my last hockey game, and my endurance just sucks. Went really heavy on bent over rows and cable rows because I knew I was only going to get a few good sets of each. Finished off with both super wide and narrow pullups and a couple more cable movements. Feel like I'm still getting a good workout, but looking forward to being able to hit it hard for more than 30-40 minutes again soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Your back must be ripped! King of Rows!

Re: Pumping Iron with Zemekone and Icehog3 II
 

My rotator cuff certainly is! :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

LOL that was funny

Front squats for stretch (45x5 / 95x5 / 135x3)
Rack Pulls (135x10 / 135x10 / 225x8 / 225x5 / 135x5) ... first time doing rack pulls and wanted to use it for its actually purpose so I kept the weight low and really really focused on form. Even tried some hook grip @ 135 ... it was interesting lol
Calves - hypertrophic
Cardio - 20min of elliptical / will walk with the wife tonight

Re: Pumping Iron with Zemekone and Icehog3 II
 

Very cool, Charlie. :tu

Was tired today, going to double up tomorrow since it's just shoulders and arms, and I've been going short lately anyway.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hook grip is a motherfuuuukr

Legs and shoulders

Squats 4x3
Pause squats 4x5
Leg press 5x15-20 w/2 drop sets so on the last set we did 60 reps
Stiff leg deads 4x12
Seated leg curls - extensions 3x15

Arnold presses 4x8-10
Seated DB side raise 4x20
Side delt raise machine 4x15-20
Rear delt dly machine 3x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good day. Huy! :tu

Heading to bed early to rest up for a double manana. :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Huy!

Get it, Tom!