Re: Pumping Iron with Zemekone and Icehog3 II
 

Kickin' butt, Men! :tu

Chest today, strength getting a little better.

Bench press 215, 235, 244, 265, 275, 285, 295
Incline bench 195, 215, 235, 185
Decline bench 275, 295, 315, 225
Incline machine 170, 180, 190, 200, 160
Verical bench 255, 285, 305, 275

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and shouldas today.

Fronts 3x5, 3x3
Leg press 5x12-15 w/drop
Lying curls - DB stiff leg deads 4x12-15
Seated curls 5x10

OHP 4x5
DB side raise - plate raise 6x10
Seated side delt raise 5x10-20
Reverse fly machine 5x12
Incline DB front raise

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, with some Hyde and HVOL.

Pulldowns 180, 200, 220, 240
V-bar pulldowns 200, 220, 240, 260
T-bar rows (extreme stretch) 195, 225, 250, 225
Bent Over rows 185, 205, 225, 245, 275

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work gentlemen! Keep at it!

HT Shoulders and calves today.

Did some back squatting since my elbow was feeling tender. Managed to do pretty decent volume despite not going very heavy (315). The lower back felt good so I was really pleased with that. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good job, Charlie! :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Some HT Arms and Calves today (didn't do calves ytrdy, not sure why that's up there LOL).

Have a good weekend, gentlemen!

Re: Pumping Iron with Zemekone and Icehog3 II
 

You too, Charlie!

Shoulders and tris today. Shoulders were medium strong, tris were gassed.

Re: Pumping Iron with Zemekone and Icehog3 II
 

So....how was the Catalyst?

Off for legs and bis. Wish me strength. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did HT losing mon/tues & thu/fri so today was an off day. Did a little steady-state cardio today (45min).

Re: Pumping Iron with Zemekone and Icehog3 II
 

Light legs (reps) and heavy bis today. I have to take Tues and Wed off, so I will lift tomorrow on a scheduled off day (chest and tris).

Re: Pumping Iron with Zemekone and Icehog3 II
 

No one is training or what?

Leg and shoulders today, fueled by cataylst.

warmed up with seated extensions to single db stiff legs 5x15-20
squats 4x5 but there were a ton of sets leading up to my working sets
standing leg curls 4x12-15
single leg press 5x12-15
stiff leg deads 4x10

db side raise 4x10
seated side delt raise 4x10
cable side raise - up right row 2x12
db press 3x10
cable front raise - bb front raise 2x12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back workout today for me. I supersetted pullups with rows and cables. By the last round I was only able to do 5 pullups, but my back was trashed. Tomorrow is an off day for sure, and I have to play Wednesday by ear.

T-bar rows and pullups , 225, 250, 270, 225
Barbell rows and pullups 225, 255, 275, 225
Cable rows and pullups 220, 240, 260

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chesties and back yesterday.

Flat bb 4x4 but did lots of sets prior to working sets
Incline DB press 4x8-12
Hammer incline 4x8 did partials after all sets to get some more blood flowing
Seated cable flies - presses 4x12

Deadlift 4x5 with lots of sets prior as well
Wide grip pull down 4x8-10
DB row 5x8-10

Finished up with some quick biceps. 2 exercise 5x8-15 each

Re: Pumping Iron with Zemekone and Icehog3 II
 

Circumstances had me end up working out Tuesday after all, volume shoulder workout.

Heading in for legs shortly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sissy squats and leg abductors while super setting it with calve raises on the smith machine with neck pad.

That should get you out of your funk.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got Z nice shoulda pump and quads

DB lunges
Standing leg curl
Squats
Leg press

Standing single DB press
DB upright row
Incline rear delt fly DB
DB side raise to bb upright row

Didn't count sets or reps really. I just went by feel. I did anywhere from 2-10 sets maybe more, I don't know.

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day, volume (lots of reps)

Incline Bench 185, 205, 225, 245, 265, 205, 185
Bench Press 205, 225, 245, 265, 205, 185
Decline Bench 255, 285, 305, 325, 275, 245

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, another rep day.

Bent over rows 185, 205, 235, 255, 275, 295, 235
V-bar T-bar rows 215, 235, 260, 275
Neutral grip T-bar rows 270, 250, 225
Cable rows 260, 280, 305, 240
Dead hangs 2 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and breast

Pull ups - single arm cable row
V grip pull up- v grip pull down
T bar row
Wide grip machine lat pull down

DB press
DB flies
Cable press
Pec deck

Finished up with some quick tricep. Didn't keep track of reps or sets again, just went by feel.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and bis today....Heavy leg presses and hammy curls, heavy cambered bar curls and barbell curls. Heavy day.

International Chest Day manana....3 more days of training before I head West to smoke with Huy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

No mental or physical energy today, definite sign that the 4 days off starting Friday is coming at the right time. Did T-bars up to 295, BoRs to 305, pulldowns to 240. But only a total of 12 sets, I just threw in the towel after set 12.

One more day, I'll try to gear up for a better one manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Brutal leg day, I'm excited to have a good 4 days rest before the next leg day.

Squats - lots
DB walking lunges - heavy, and painful
Standing single leg curls
Seated leg extensions

Single DB press
Behind neck smith machine press
Bb upright row - upright presses
Rear delt fly

Couple more days till I get to herf with Tom. Bring me a good cigar!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sure! What would you like? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

One more day of training...

I'll take 17 pairs of Partagas 170 :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last day of training for me too.

I will bring you an I.O.U. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and back

Incline bb
Incline DB

Seated row with neautral grip
Incline DB row

Fly machine
Cable pull downs

Superset some arms really quick. Good way to finish up the week before this weekend. See you in a couple days.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and arms, hard and heavy. Now 4 glorious (probably really needed) days off, and a chance to smoke wih Huy. :D

Hope all is well with Charlie, I was used to him posting every day. Hope he's back when I get back Monday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey fellas!

Awwweee, you care, Tom. :)

Last week was nuts with work travel and this week has been a whirlwind.

Monday - hypertrophic chest & hammies
Tuesday - just steady-state cardio
Wednesday - hypertrophic back & quads
Thursday - hypertrophic shoulders & calves
Today - just steady-state cardio

hypertrophic arms and squats tomorrow :)

Been really struggling this week with bloating. I killed it in the lead up to my work trip and felt great until the friday of my return. That friday I had a cheat meal and didn't think much of it (first cheat meal in over a month). Ate a bit too much cheese over the weekend and got some wicked constipation ... long story short, i bloated up like a balloon and i'm still swollen even though i got finally "movement" yesterday morning. I'm hoping that some cardio over the next few days will help me get back to normal.

I know that you guys all weigh significantly less than me but i'm down to 266lbs (lowest i've been in a long time) while still managing to keep muscle on. Hopefully I can keep it up. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom is like 300

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got in a pretty generic compound movement workout ytrdy as a filler ...
Front Squats / Sumo DLs / Bench / OHP ... nothing wild, moderate weight and reps

Chest Day today ... i'm gassed from work, so we'll see how that goes lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Elbow felt a little tweeky and I was short on time so I did a bodyweight chest workout.

Pushups (sissy) / Incline PUs (sissy, on stairs) / Decline PUs (sissy, on stairs) / Close Grip Incline PUs (sissy, on stairs) / Dips (used bathtub lol).

Did it as a continuous circuit 3x w/ 30 sec rest between circuits. 10-15reps of all exercises. At 266lbs it was a bit of a workout, sissy and all lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got a HT back and quad workout in today on lunch ...

Conventional DL - 1x5 @ 135 / 1x5 @ 225 / 1x5 @ 315 / 1x3 @ 405 / 1x1 @ 455 ... nothing earth shattering here but my back and been feeling progressively better and i'm still feeling pretty decent in the DL aftermath so although there were no PRs or anything, i consider a clean, easy pull @ 455 to be a success and gives me hope that I can start pursuing 500 again after this HT round without much worry. :)

The rest of the workout was minimal and was as follows ...

Barbell Shrugs - 5x10 @ 225 / 1x5 @ 315
Seated Rows (Machine) - 5x10 @ 180 / 1x5 @ 270 / 1x30 @ 90
Dumbell Rows - 3x10 @ 80lb DB / 1x25 @ 50lb DB
Leg Extensions - 5x10 @ 105

Tomorrow is cardio only ... let my body rest a bit before shoulders on thursday :)

Everyone have a good tuesday!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Charlie. :tu

Good seeing you, Huy!

Chest Day today after 4 days off. Strength and energy both high, looks like the days off did me good.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Much needed 4 days off myself :)

Back and chest tonight, strength was good and the pump was nice. Fueled by all the yummy food I ate over the weekend.

Back on the grind today, meals were on point. No cheat meals for a couple weeks.

Deadlift
Wide grip pull down
Single arm lat pull down - bent over rear flies
Seated row

Incline bb
Cable flies - cable press
Incline smith press (negatives)
Dips

Re: Pumping Iron with Zemekone and Icehog3 II
 

Btw, I mentioned to Tom but after 4 days without training and no pwo. The pwo was much much more effective today. A scoop felt made me off the hook crazy

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got some original formula HemoRage from eBay, DMAA raging through my bloodstream.

Back day, B for strength, B- for energy.

Wide grip pulldowns 200, 230, 250, 270, 250, 240
Barbell rows 185, 205, 225, 245, 265, 285, 305
T-bar rows 270, 295, 270, 250
Cable rows 260, 280, 290, 310, 260
Dead hangs x 2

Re: Pumping Iron with Zemekone and Icehog3 II
 

I had forgotten all about hemorage!

Nice score, hope it didn't cost too much.

Re: Pumping Iron with Zemekone and Icehog3 II
 

HemoRage? I'll have to look that up ... sounds intense!

As of last saturday I'd switched over to MTS Ruckus from MTS Clash (stacked with Vasky) and started taking EthiTech Creatine Monohydrate. I've definitely enjoyed the Ruckus/Vasky combo!

I'm really loving MTS products ... and it's pretty cool that they're local to me.


Today was a rest day (gotta take a rest day every 3 or 4 days with such high volume hypertrophy) so I only did some steady-state cardio. :)

Tomorrow is shoulders and calves!

Re: Pumping Iron with Zemekone and Icehog3 II
 

It was reasonable for 2 pounds, Huy, much much cheaper than the Jack3d I have seen recently.

Keep crushing it, Charlie!

Off day tomorrow because I have training at work all day. I am going to try to do a double Friday (legs, shoulders and arms), take my scheduled day off Saturday, and start my cycle again with my Sunday/Monday off from work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I looked up some Jack3d on eBay for fun... Wtf! $100-150? That's insane.

Legs and shoulders today, kept exercise to a minimal but lots of sets and reps

Warm up - standing legs curls to seated leg extensions

Squats - 10 sets of whatever, didn't count.
DB lunges

Standing OHP (DB)
Bb front raise
DB side delt raise

Finished up with some quick biceps
Off tomorrow as well. Back at Friday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, fellas!

HT Shoulders today ...

Front/Back Barbell OHP
Barbell Shrugs
Barbell Chin Pulls
Side Delt DB Raise / Rear Delt DB Raise SS
Front Delt Plate Raise
Arnold Press
15min on StairMill

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom, I mentioned taking Amino Cuts by Allmax, been using it for a week now I dig it. It's a nice little pick me up in the afternoon. A scoop and half for about 175mg of caffeine and some good ratio of bcaa. Price is really good too. If you decide to try it, try the pina colada

Re: Pumping Iron with Zemekone and Icehog3 II
 

I will likely give it a try, Huy, though I hate coconut, so Pina Colada is out. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

HT Arms today :)

Will do squats and DLs tomorrow then off Sunday.

Everyone have a great holiday weekend!

Re: Pumping Iron with Zemekone and Icehog3 II
 

:tu Charlie!

Legs, arms, shoulders today, hockey tonight, tomorrow off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and back in a few.

It taste like pineapples. I hardly taste the coconut. You ask Mark, that's a whole new world of flavors for you.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Mark likes mixing tequila and port, I'll try another flavor. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

I don't like coconut either, Tom. :)

Squats, Conventional DLs & OHP today. Off tomorrow ... glad about it too; my back is definitely going to need the rest.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tear it up, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Well I kinda did, Tom :(

Did some back squatting and then went on to DLs. Pulled cleanly up to 455 and then tried for 475 and it actually came about halfway up really quickly but when i got it there i heard "pop pop" from my lower back and immediately dropped the weight.
Needless to say, my lower back is SUPER stiff today. I've tweeked my back before but this was the first time i'd heard popping like that. I've been icing it and i'll keep doing that and just take a couple weeks off of squatting and DL'ing. :/

Hopefully everyone else was safer than me this weekend.