Re: Pumping Iron with Zemekone and Icehog3 II
 

Sorry to hear that, Charlie, hope it's just a tweak and you heal quickly. 475 is a nice lift.

International Chest Day today, short and heavy.

Bench press 225, 255, 275, 295, 305, 275
Incline bench (super wide grip) 195, 215, 235, 245
Legend incline bench 170, 180, 190, 200
Delcine bench 295, 325, 275, 225

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day...started with light supersets with minimal rest, I was gassed after those but added a little weight to finish it off.

Supersets T-bar rows @ 205 / Barbell rows @205 for 5 sets.
Barbell rows 235, 255
T-bar rows 225, 250, 270
Cable rows 260, 270, 280, 240
Pullups 2 sets to failure

Hockey tonight, getting some calories and some rest before that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and shoulders, it was fun

Leg extension
Standing leg curls
Squats
Pause squats
Walking kb lunges

Seated bb press
Side delt raise
Cable side delt raise incline DB front raise

Re: Pumping Iron with Zemekone and Icehog3 II
 

Doubled up today on shoulders and arms, legs manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and chest today. Felt really strong for the first time in a while

deadlift
Wide grip pull down
T bar row
Pull ups

Incline DB
Incline cable press
Seated cable flies
Hammer strength press (full reps to partials)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thinking about trying 3 on 2 off for a spell instead of my usual 4 on 1 off. Maybe the rest will do me good?

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's what I've been doing for a few months bc of Mason. I spend a little longer at the gym but it gives me a good amount of rest time. I would like to say that my strength has gone up but I'm sure it's bc of the surplus in calories.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Huy, I'm going to try if for a while, though I might go nuts if two days off from work coincide with two days off from the gym. I'm gonna need a hobby. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wait... I'm not doing 3 on 2 off. I'm doing MWF. Same **** I guess.

1.Chest back/legs shoulders/chest back
2.Leg shoulders/chest back/ legs shoulder
3.C.B/L.S/C.B...
4.You get the it

Re: Pumping Iron with Zemekone and Icehog3 II
 

After 2 days off, went heavy on bench, heaviest I've gone on flats in quite a while. We'll see how the shoulder feels later tonight. :r

Bench press 255, 275, 295, 325, 345, 275, 225
Legend incline bench 180, 190, 200, 215, 170
Decline bench 275, 295, 225
Dips 3 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and shoulders, today was one of those days where you're just going through the motions.

Front squats
Hack squats
Leg extensions
Lying curls

Standing DB press
DB side delt raise - front plate raise

Quick tricep work. Hope the shoulder is fine, Tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Feels pretty good after 4 reps with 345, Huy. Hopefully it's still in one piece tomorrow.

Keep killin' it, Brother! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shot my load on T-bars today, some days you're just feeling it right in the right place, so I just kept going.

T-bar rows 205, 225, 225, 250, 250, 270, 270, 270, 295, 250
Barbell rows 245, 265, 285, 225
Widel pulldowns 200, 220, 240
Cable rows 270, 240, 220
Dead hangs

Shoulders and arms tomorrow, skipping legs as I have 2 hockey games back-to-back starting at 8.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Took a deload week and cheat week at the same time LOL ... i feel like i undid everything that i'd worked for over the last month and a half :/

Back at it tomorrow ... still working around my lower back and shoulder but since it's my first week back from deload it'll be a re-intro week anyway and i'll be careful to not push the injuries too hard.

Chest & hammies tomorrow :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Cheat week? Sounds epic!

Switching things up for a little bit.

Push day:

Flat DB
Incline DB
Incline cable flies
Decline hammer strength

Behind neck smith machine press
Cable front raise - seated press machine - upright row
DB side delt raise

Cable extensions - DB skull crusher

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck Charlie, hope the injuries are better.

Nice workout, Huy.

Did just three exercises today, seated militarys, preacher curls and skullcrushers. Wasn't motivated going in, but got a nice workout by switching it up.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice volume Huy!

Sometimes making it to the gym is the victory, Tom. Although it doesn't look like it was a bad workout.

LOL yeah Huy ... started out as a clean cheat week (adding some healthier carbs) and ended up in full on Root Beer & Smores by the campfire for the last couple days. I did a quick body-weight workout at home once and did a quick shoulder session one day but otherwise I didn't work out. I still walked a good bit and this past weekend we did a lot of hiking up at Hocking Hills so at least I wasn't completely stagnant while cheating.

Though I achieved a tremendous bloat, I can tell that it'll only take me this week, give or take a day or two, to lose all the swelling.

I'm super pumped to be back in the saddle today though! Already planned/prepped my meals and am about 15min out from breakfast. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got in a good "welcome back" chest/tri/hammy lift today.
Chest : press machine / incline press / cable flys / decline cable flys
Tris : cable pulldowns / dip machine / overhead cable extensions / close grip flat bench
Hammies : wide sumo DL's / leg curls

Also back on low carb today ... a bit high for my usual diet (60g so far) but I've already got the carb pee's so I know it's already taking affect.

When you guys carb restrict, how aggressive are you?

Tom, Huy, How'd your lifts go?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Today I was off, Charlie. Sounds like a good day for you.

I generally try to take in 50-75% of my carbs for the day in my first meal, and go super low carbs after that. Might tweak it if I know I have a bunch of ice time in addition to the gym in the next few days, but that is generally how I do it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Off day yesterday as well.

I eat every meal with carbs. Like Tom, I will tweak things around depending on my day and what I have planned for the night but as far as consuming carbs, I eat carbs almost every meal, 40-50g.

Of course that is right now, after thanksgiving, I will hit around 140-150. Right now I'm consuming around 300-320g

Re: Pumping Iron with Zemekone and Icehog3 II
 

ICD today, went a little lighter with more reps.

Bench press 235, 255, 275, 285, 295, 305, 315, 265, 225
Icarian incline 200, 225, 235, 200, 180
Vertical bench (plate loaded) 275, 295, 325, 275, 245
Machine flyes 235, 250, 265

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Tom!

Did a re-intro back/bis/quads workout today ...

High Rows (machine) SS w/ Cable Curls
Low Rows (machine) SS w/ Dumbell Hammer Curls
Lat Pulldowns (machine) SS w/ Reverse EZBar Curls
Plate Shrugs
Conventional DLs
Leg Extensions

Off day tomorrow :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yay ... double post

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back in the groove, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and back, first day of this and it was not easy. Just drained.

Squats - lots of sets
walking db lunges 3x + finished with body weight walking lunges
stiff leg db deads 3x
seated leg extensions 4x
lying leg curls x4

reverse grip pull down 5x
neautral grip lat pull down 4x
seated row machine 5x
t bar row 3x

quick bicep to end it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey my iron brothers and Pops :) Been hitting crossfit gyms really hard. My strength is helping me kill some workouts but my lack of gymnastics skill pisses me off. I push myself hard through normal workouts but having a class setting with other people to compete against is taking me to another level. Love the competition.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like good motivation. Son! That, and staying pretty for your fiancée. :D

Back today....did pre-fatigue with cables, then some rows. Strength was way down on rows after pre-fatiguing, but I think the sets were worth more, if you know what I mean.

Cable wide pulldowns 200, 220, 240, 260, 200
Cable rows 240 (reverse grip), 260, 280, 260, 240 (reverse grip), 240
Barbell rows 215, 235, 255, 275, 275, 215
T-bar rows 225, 250, 250, 225
Dead hangs

My rotator cuff (or more accurately, where my rotator cuff used to be) is killing me now. Took some ibuprofen for the first time in a while.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Christos! Glad you're enjoying CF.

You back must be so wide that you could plant corn on it, Tom. #KingOfRows

Today was supposed to be re-intro shoulder day for me but i've been struck down by a pretty wicked sinus cold. I kept feeling like i should get up and go to the gym and then i'd stand up and be super weak and groggy. So I decided to do the "smart" thing and let my body rest. Just frustrating since last week was my deload. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope you feel better soon, Charlie, sucks to be mentally ready to go but physically sick.

Arms, shoulders and legs today. I can barely walk at work. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work fellas.

Shoulders and chest today, felt good. Kept the weights decent and everything was really nice and controlled today. Did some negative work and force reps.

Rear delt fly machine
Face pulls - single DB side delt raise
Smith machine upright row - DB front raise
Single arm DB press

Cable fly machine
Hammer strength incline press
Flat DB press
Dips

Finished up with a quick tricep giant set. Close grip press - over head extension DB - cable extension

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lift, Huy!

Shoulders and Calves today. Feeling a little better, sinus-wise. :)

First time really DL'ing and doing shoulders since I tweeked my back and left shoulder so I was a little anxious.

Conventional DL - 1x5 @ 135 / 1x3 @ 225 / 1x1 @ 315 / 1x5 @ 365 / 1x10 @ 315 ... got some advice from a very advanced power lifter and so I did a little tester today to see how my back would feel and it feels really good. No trouble during the lift and no pain afterwards so next time i'll do my 5rep set at 405 and then back it down to 365 for my 8-10rep set. I've been stuck at 465 for a little while now and the advice I got was to switch up my programming a bit and not lift over 90% of my 1RM until I can do the 405 for 5-6reps really cleanly, then to progress slowly.

After the DLs it was on to shoulders and calves ...

Front/Back Barbell OHP
Barbell Shrugs
Side Delt DB Raises SS w/ Rear Delt DB Raises
Front Delt Plate Raises
Seated OHP (machine)
Rope-to-Nose Cable Pulls
Barbell Upright Chin Rows
Leg Press Calves
Standing Calves

Light squats and arms tomorrow. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Charlie! :tu

Off day here today, my 3 on 2 off has quickly devolved into a 3 on 1 off schedule. I'll keep it up for another couple cycles or until I feel overtrained.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good arms session that wrapped up with some hack slides. Be well and have good weekends, gentlemen! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie, you too.

Off for Saturday Chest Spectacular shortly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Incline bench 185, 205, 225, 245, 265, 285
Bench press 205, 225, 255, 275, 285, 295, 235
Decline press 225, 275, 315, 365, 275, 225
Machine Flyes 265, 280
Dead Hangs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get them pecs, Tom!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day today, Charlie. Rowin'! :D

Went light today, high volume and dropped my rest between each set of rows until I had only 20 seconds between sets.

T-bar rows 225 x 9 sets
Barbell rows 225 x 7 reps, 275
V bar pulldowns 200, 200, 220, 220
Pullups 3 sets to failure
Dead hangs (I was gassed, about 30 seconds and 20 seconds, LOL).

Re: Pumping Iron with Zemekone and Icehog3 II
 

Some pulling and legs today.

Squats
DB lunges
Lying leg curls
Leg press

Pull ups - pull downs
Front pull down machine
Seated row machine
Seated row using neutral bar

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wish someone would pull my leg. ;s

Nice goin', Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lift, Huy!
#kingofrows Tom!

Had a great chest workout/tris/hammies workout today! Just finished up 4 weeks of rly high volume hypertrophy so I'm going back to 4 weeks of 3x8-12 before doing a higher HT round. :)
Working around my shoulder so I did the whole chest workout with the cables (dip machine aside) and it felt like I was hitting it rly well. Looking fwd to being sore this evening :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Charlie! :ze

Shoulders and legs today, hit the military presses, leg presses and hammie curls hard.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Press day

Kholov press

Incline DB press
Incline DB flies
Press machine
Seated cable flies

DB side delt raise - plate front raise
Rear delt cable flies - front DB raise

Cable press down
Over head DB extension - dips

Re: Pumping Iron with Zemekone and Icehog3 II
 

Kholov Press ... you're a stud, Huy! Keep at it man!

Today was a solid back day with a little bit of bis.

High Rows - 3x10 @ 320 w/ final set at drop set from 320 to 180x15 to 90x10
Low Rows - 3x8 @ 270 w/ final set at drop from 270 to 180x10 to 90x10
Dumbbell Rows - 3x10 @ 80lb DB w/ final set at drop from 80 to 60x15 to 40x20
Barbell Shrugs - 3x10 @ 235 w/ final set at drop from 235 to 135x10
Lat Pulldowns (machine) - 3x10 @ 180 w/final set at drop from 180 to 90x20
Cable Curls - 3x10 @ 120 w/final set at drop from 120 to 90x10 to 60x10 to 40x20

This is my first week doing a more 3x8-12 style lifting after a 4 week hypertrophy session. My back work is stronger this time around then it was before, which i'm happy with. But I'm fat as f*ck after a cheat week two weeks ago and cheating last weekend. Going from low carb to cheating like that is disastrous and i'm feeling the effects this week. It's really discouraging to have gotten down in weight and feel like i've put most of it back on. I have a hope that it'll all be back off by Thanksgiving or at least most of it. Fingers crossed. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great days, Huy and Charlie! :tu :tu

My day off, back at it tomorrow, going to try to keep up the 3-1 through December 2. 4 hockey games in the next 5 nights, we'll see how that affects it. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, guys!

Off tomorrow as well. I'll probably go out for a little run after work though.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got a question for the experts here, I just started at the gym again after a couple years away, and was wondering what I should be eating post workout? Most of my workouts are in the evening so I don't have another meal before bed, but should I be eating some protein after, or carbs?

After football all through highschool I have a pretty good idea of what to do at the gym, but not much of an idea on nutrition. Thanks!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Eating carbs after you train, in my opinion, is the best time to do so. Consuming something fast-digestive is best, I prefer taking dextrose after I train. I get about 25g of carbs along with another 30g of protein.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Agree with Huy. In general, carbs and protein after a lift are what you need for good protein synthesis in the muscles.

Something else though ... how/what you eat as far as macros (split/whatever you wanna call it) does depend on your goals. What are you trying to do? Get bigger? Drop fat? Maintain?

Re: Pumping Iron with Zemekone and Icehog3 II
 

As far as today's lift ...

Some speed squats and rack pulls followed by a pretty intense battle rope cardio session for some non-leg driven cardio. :)
I didn't go too heavy (365 being the heaviest i went for both squats and rack pulls) but I did a lot of volume and though my back is tight it's not in bad pain so it looks like i'm progressing well and will hopefully be back to where i was by this time next month.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You'll get there, Charlie. :tu

International Chest Day. Actually feeling stronger on less rest, we'll see how long that lasts.

Bench press 205, 235, 255, 275, 285, 295, 310, 320
Incline bench 205, 225, 245, 265
Leverage vertical bench 250, 275, 305, superset 335-275-225
Machine Flyes 250, 265, 280
Decline 275, 325