Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day today ...

Front squats for stretch (45x5 / 95x5 / 135x3)

Barbell Rows - 5x10 @ 225
Close Grip Cable Row - 5x10 @ 240 (8reps last set)
Cable Lat Pulldowns 3x10 @ 140 SS w/ Cable Lat Extensions 3x10 @ 80
Barbell Shrugs - 3x10 @ 225 (pause)

Elliptical for 200cal

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Charlie! :tu

Today:

Seated military press
Olympic bar curls
Skullcrushers
Standing military press
Preacher curls
Pushdowns

Re: Pumping Iron with Zemekone and Icehog3 II
 

Light back squats (w/o sleeves) - 135x10 / 225x10 / 315x5
Flat Bench - 5x10 @ 135
Then a buttload of chest and arm accessory work.
Little bit of elliptical followed by a turn in the sauna. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

113 Charlie? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol you can count it if you want, Tom. I wasn't going to count light weight/stretching squats as actual work. It's still Squattinh I guess, just a different kind than before ... more strategic. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I say if you are squatting, it counts, Charlie! :D

I'm betting on you hitting 160, at least!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Go for 1k!

Back and chest today.

Dead lifts 4x3
Pause dead 4x5
Seated row machine 5x10 w/ drop
Neautral grip pull down 4x10 w/ 3 sec negatives every set
Wide grip pull down 4x10

Seated cable presses 4x10-8
Incline bb 4x6
Incline DB flies 4x12-10
Dips 4x15

Friend was deadlifting so I played around and did 3x5 of single arm deadlift

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sweet, Huy! :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Huy!
How the lifts going Tom?

Front squats @ 45 for a stretch.
DL conventional (135x5 / 225x5 / 315x5 / 365x3 / 405x1 / 455x1)
Elliptical for 200cal

Re: Pumping Iron with Zemekone and Icehog3 II
 

114! :D

Chest today, a little stronger but the endurance still blows, Charlie. I can't believe the time I took out of the gym set me back this far, I guess it's harder to come back the older I get. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

I think that the reduced squat and DL load this week has helped a lot. That 455 today was chalkless and came off the ground rly fast. I think that with some chalk I could have pretty easily pulled a PR today.
My little cousin is gonna lift with me next Tuesday so new can DL together so I'd imagine I'll be shooting for a PR then. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol @ 114

You're just giving the weights some time to prepare for what's ahead :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I like looking at it that way, Charlie, whether it's true or not...thanks! :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

It's like that meme ... "When i take a rest day, it's to give the weights a break" lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Is that you in your avatar, Charlie? Rack pulls?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah that's me Tom.

That's not a rack pull in the pic. I did light rack pulls earlier this week for the first time ever tho. I think I'll keep doing them to help me with my form from mid-shin.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Worked up to 405 back squat for a double. Didn't have my knee sleeves either. Just did it for fun but I think I'll work back up to 425 next week and see if there's a PR to be had beyond that. I pull heavy next Tuesday so I'm guessing I'll back squat heavy next Friday or Saturday. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

wow there is part 2 of this thread?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Charlie! :tu

geRRy! 9000 posts in, and about 14 of them are yours. We miss you! :D

Back today, gas starting to get better, strength slowly as well.

Started with wide pulldowns up to 260 pre-fatigue, and then V-grip pulldowns to 240.
T-bar rows only to 250, but seemed like a ton after all the pre-fatigue.
Barbell rows to 285.
3 sets of cable rows at 260.
Two sets of pullups to finish her off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rrrrrooooowwwww

Re: Pumping Iron with Zemekone and Icehog3 II
 

gently down the stream

Re: Pumping Iron with Zemekone and Icehog3 II
 

No nutcracker needed at Toms house during the holiday. Everyone just used his lower traps.

Re: Pumping Iron with Zemekone and Icehog3 II
 

My traps are getting lower and lower, Charlie, how did you know? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Front squats / leg press / calves / ropes for cardio

Re: Pumping Iron with Zemekone and Icehog3 II
 

Military press
Barbell shrugs
Dumbbell press
Dumbbell shrugs

Strength is really low, getting a little frustrated. Ordered some more prohormone, gotta try sumpthin'.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Now a good time to try out that Creature?
You had a diet changes?
Had any sleep changes?

Sorry to hear the road back is a bit slow, Tom. You'll get there. Row your boat!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Try squatting 500 days, Tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rows are still my strength, and the arms work is decent. Chest, shoulders and legs are lagging in strength, Charlie. The shoulder work is easily explained, I have one working shoulder, LOL. Still press more than 90% of the kids at the gym can, but no where close to what I was lifting 6 months ago.

Only big change is no cardio the last 3 weeks being between hockey seasons, and obviously all the time off I took over July and August. I wouldn't think lack of cardio would hurt my strength, but at this point, I am considering all possibilites.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Maybe I'll row every day, Huy. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Your hockey and lifting workload was really high until you took your break. Maybe your CNS is still recovering? Idk, just thinking out loud.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, I am not sure, Charlie, hoping to get back on track.

Hockey season should start in the next week or so. I picked up a 4th team, that should either help me or kill me. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rest day today ... did a bit of stretching and gonna take a little walk with the wife here in a bit. :)

Everyone enjoy their holiday!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Holy cow Charlie, your a animal. Good to see everyone is pounding it, hopefully your bounce back Tom.

2400# is insane, I'm off to YouTube...

I made it my week trial run on SED, It was amazing how much my form improved in that time span. But it was not to be due to work.

Missed some updates but tonight was:

Back Squats 5x5
Bench 3x30
BB Shrugs 2x20
Deadlift 1x5
BB Row 5x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

.... Rest day? The streak ended!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg abductor everyday

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol in my mind the streak ended last week when I started doing daily squats with rly light weight for the stretch and only went heavy 2x/wk. I just did some slow, paused air squats at home today for the stretch.
My CNS recovery last week from going light was rly good and based on my DL and back. Squat I think that going this route will help me boost my PRs, so I'm just gonna keep on with what I did last week and enjoy being in less pain on a daily basis lol ... besides, I'm sure that you'll be glad to stop hearing about SED ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I loved hearing about SED, Charlie. You killed it, My Man.

Thanks, Chris, I've always come back in the past, just getting tougher since I joined the AARP. :r

Huy, I do leg abductors via sex. So if I do them every week, I'm ahead of the game. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day today w/ some elliptical.

Tomorrow is DL day with my cousin. Hopefully I'll pull a PR but I'm a little worried. This is my second week low carb straight w/o a cheat so I'm feeling a little weak today. Felt weak during shoulders today but pushed through. Hopefully tomorrow is a strong day.

Tom you're a machine! Another hockey league?!?! #stud #plamf

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, Charlie, we'll see how this works out. Maybe #deadtired :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and a little chest.

Pull ups 4x10-12
Underhand pull downs 4x10-8
Seated wide grip pull down machine 4x12-10
T bar row 4x10
DB row 4x10
Seated row machine 4x10-12

DB pullover 4x12-15
Incline DB press 4x10-6
Incline DB flies 4x12
Cable flies 5x12-8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good day, Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

DLs and back day with a tiny bit of Bis thrown in at the end.

I got 475 halfway up but ended up failing. :/
I tried to jump from 455 to 475 but next DL day ill prob just shoot for 465 and see how that goes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pretty good weight there, Charlie, keep on truckin', Brother.

Little stronger on chest today, and endurance was better too. Did 20 total sets.

Incline bench
Bench press
Decline bench
Flyes

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad you guys are all working hard. Pops you will get over the hump.

A1: Deadlifts 10x6
A2: Leg curls 10x6
B1: Front Squats 3x6
B2: Abs

I hate doing that many sets of deadlifts. And I hate my gym for only having 1 leg curl machine. But I'm committed to killing my workouts :ze :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Crushing it, Son! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Another decent day, a little stronger, and little better endurance. One step at a time.

Bent over rows 185, 215, 245, 265, 275, 295
Wide grip pulldowns 240 x 3 sets
Super wide bent over rows 185 x 2 sets, 205 x 2 sets, 225 x 2 sets
Cable v-rows 270, 260, 240
Neutral grip pulldowns 220 x 2 sets
Dead Hangs 2 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Front skwaats 4x4
Pause front skwaats 4x5
Leg press 4x12-15
Seated leg curl w/2sec negatives 4x15
DB lunges (I hate lunges) 3x10

OHP 4x5
Standing Arnold presses 3x10
Seated press machine 4x12/15
DB side delt raise - upright row 5x10-8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Tom!
Nice work and volume Huy!

My truck blew a brake line so I was stranded at home ytrdy and got th bright idea to do a body weight chest & tris workout. Note to self, lose a LOT more fat before doing that again. I'm actually sore today. LOL

Re: Pumping Iron with Zemekone and Icehog3 II
 

A little switcharoo can be a good thing, Charlie!

Off for some legs, wish me luck. :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Work them wheels, Tom!

It's a nice day and my truck is without operative brakes so I figured I'd just hoof it to the gym today. Ended up being a bit warmer than I bargained for but between the walk there and the walk back at least I got my cardio in lol

Little squatting and DLing follower by an arm workout. :)

Be well and hit it hard fellas