Re: Pumping Iron with Zemekone and Icehog3 II
 

Right now I'm looking to drop fat and gain muscle, in that order. I've never had much problem bulking up if I keep up at the gym, but losing the fat is another thing.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just ran a couple miles. I dislike running.

I'm glad you said drop fat and THEN gain muscle... Dropping fat while gaining muscle is pretty damn near impossible unless you are a genetic freak or zzz juice.

Download Fitnesspal on your phone. Start counting your macronutrients i.e. Protein/carbs/fats

Learning the basic of nutrition, in my opinion is best. I could tell you what to eat and how much to eat, but that isn't fun. Being flexible and enjoying things is key. That's why learning basic nutrition is key to your goal. Be adding lean muscle, dropping weight or just maintaining.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back Day, went row crazy.

Bent over rows 205, 235, 255, 275, 295, 315, 285, 255
T-bar rows 250, 270, 295, 270, 225
Cable rows 240, 260, 285, 305, 240
Pulldowns V grip 200, 220, 180

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, trying to be like Tom.

Wide grip pull down
Neutral grip pull down
DB row
Seated DB machine
T-bar row

DB curls
Preacher machine
Cable curls

That's a wrap!

Re: Pumping Iron with Zemekone and Icehog3 II
 

3 thumbs up, Huy! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got a solid shoulder day in today with no tweeking of injuries so I'm happy! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good news, Charlie!

Shoulders, bis and tris today, just one exercise each, heavy heavy heavy. Hockey games tonight and tomorrow so skipped the quads this cycle. Off manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Tom. Kill it on the ice tomorrow!

Re: Pumping Iron with Zemekone and Icehog3 II
 

What about tonight???? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol that's what I meant :D

Got in a gunshow and calves workout today :)

Pumped like a mofo!

Re: Pumping Iron with Zemekone and Icehog3 II
 

PLAMF! :D

Lost last night, Charlie, but right back at it tonight, and back in the gym tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

No pwo today, just took a good shoot of expresso

Press day, felt ox strong lol

OHP 5x5-8
Seated Arnold presses 4x8-10

Incline DB press 4x8-12
Machine flies 4x8-15
Dips - push ups

DB side delt raise 4x12

Cable push downs 4x12-15
Overhead extension machine - dip machine 5x12-20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Huy. Hope that has double meaning soon.

Off to the rink in about 20 for my 4th game in 5 nights...much lighter week on the ice next week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Light weight (relatively), high rep days yesterday for chest and today for back. Wasn't the plan for today, but went in feeling sore and overtrained....probably take at least one extra rest day this week, not completely off the 3-1 yet, but will be if I continue to feel overtrained. Get some good lifts in before turkey time, Bpys!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Tom!

I got some chest, tris and hammies in today.
Second week of doing a more traditional (3x10) style of lift and i'm really liking it, having come from HT. I felt my cable tri work today like i never had before. Felt awesome!!!
My chest is gonna be sore tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Charlie. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Trained fasted for some dumb reason today, I probably needed to according to Staci...

Legs and back today.

Warmed up with some leg extensions and kneeling leg curls

Walking DB lunges 4x10
Front squats 5x8
Leg presses 3x20

Seated low row machine
High row
Wide grip pull down
Cable pull down

Some biceps to end the day.
Incline DB curls, preacher curls

Re: Pumping Iron with Zemekone and Icehog3 II
 

Go figure, strong with extra energy to spare today. Busted it out with legs, bis, shoulders and tris, in that order. Off tomorrow, chest before Thanksgiving dinner on Thursday, then an "extra" day off Friday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a strong back day today with a little bit of Bis. Used straps for the first time for a full back/pulling lift and I felt it a LOT more in my back and it took a lot of pressure off my elbows. Gonna squat and DL tomorrow and then off Thursday.

Everyone enjoy their holiday! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did some squatting and DLing today.
Everyone have a good turkey day!!!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

You too, Charlie! I'll be hitting the weights tomorrow pre-Turkey.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good day training before thanksgiving

Incline DB 4x5-10
Cable decline flies 4x10+
Seated hammer strength press 4x8+
Dips 5x10+

Incline DB side delt raise - DB front raise 2x20
Cable face pulls - plate front raise 5x12+

Incline DB skullcrushers 4x10
Cable extensions 6x10+

Finished with some abs

Have a good one fellas

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great job, Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Oh my god ... I ate it all. All the food; I ate it all #shame #sick #stuffed #bloated

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just ate an entire pumpkin pie, minus 1 slice, from Marie Calenders. Feeling happy. It's a day to enjoy good foods with friends and family, don't feel bad.

Re: Pumping Iron with Zemekone and Icehog3 II
 

2 dinners, turkey, mashed taters, stuffing, cranberries and corn.

2 pieces of DQ Oreo pie and one piece of French silk pie. Some CC cookies.

Buncha beers. microbrew lagers instead of my usual stouts.

Should have plenty of energy tomorrow. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Despite being a bloated monster and dealing with a kidney stone, I had a rly good shoulder session today. Went with non-stim pre workout as to not adjutate my uriter and still managed a good lift, so that's good news for arm day and calves tomorrow. :)

Glad to hear that I wasn't the only one who went full-on piggy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a killer arm day today. Completely fried and definitely PLAMF!!!
Carbs at work lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

WTG PLAMFed, Charlie! :tu

Row day.

T-bar 205, 230, 250, 275, 285, 310
Narrow grip barbell rows 225, 245, 265, 285, 305
Wide grip barbell rows 225, 255, 285, 305, 275, 225
Overhand grip T-bar rows 250, 275, 295, 225
V-bar pulldowns 160, 180, 200
Cable rows 220, 250, 270, 240

Re: Pumping Iron with Zemekone and Icehog3 II
 

Blah kind of day. My mood changes when I train at different gyms.

Legs and a little back.

Front squats
Leg extensions 4x12+
Lying leg curls 5x12+
Stiff leg deads 4x8-10

Wide grip pull downs 4x8-12+
Stand row machine 4x8-12
DB row 4x8+
Stiff arm Lat pull downs 4x12+

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder and arms, one exercise each.

Seated military press 145, 155, 165, 175, 185, 195, 205, 175, 155, 135
Cable pushdowns 95, 105, 115, 125, 135, 125, 115, 95
Preacher curls 135, 155, 155, 165, 165, 155, 135

Re: Pumping Iron with Zemekone and Icehog3 II
 

You should just train like Dorian Yates and do 1 set next time!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yes, I could do one set of military press at 315, and take the next 6 months off nursing my broken shoulder. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hahah well at least you'll get me for a coulple days to help nurse your broken shoulder, in March.

Re: Pumping Iron with Zemekone and Icehog3 II
 

My own Florence Nightingale! :D

Off day tomorrow, hockey tomorrow night, gym and hockey Tuesday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get em, Tom!

Hit dem titties and some hammies today ... putting all those thanksgiving carbs to good use lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Crank out a good one, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've had some really great lifts recently. I know that strength and muscle growth aren't linear and I swear that during my arm workout this past saturday I felt my arms grow. Had an experience like that last week with my back too. Been kind of weird lol

Tomorrow is back and quads. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back today (skipped quads) ... it was an ok workout but I got pretty gassed by the end :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Maybe that's a good thing, Charlie?

Breast Day, good pump.

Bench press 215, 235, 255, 265, 275, 295, 305, 315, 325
Incline bench 195, 215, 235, 245, 255, 265
Decline bench 295, 325, 355, 295, 275
Machine flyes 265, 280
Dead hangs

Re: Pumping Iron with Zemekone and Icehog3 II
 

You said breast hehehe

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom (and Huy) - you use straps on back days?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I have in the past, Charlie, but not for several years. I get improved grip strength and indirect forearm strength by not using them, but I am by now means opposed to using them if warranted.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've used straps the last 2 weeks and it's taken a LOT of pressure off my elbows and even shoulders and i've been able to move more weight for more reps and really get some more activation in my back muscles.

I'm doing extra grip work to make sure i don't lose grip strength but I feel like i'm getting a lot out of this switch to using straps. And to be clear, i'm using them for pulling back work, not for my deadlifts.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Naw, I don't use them. I have probably used them twice in the last year or so. I'm not against them, just rather not.

I carry some in my bag but they don't get any use. They are called Versa Grip, more like a wrist wrap rather than strap.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breast and a little shoulder

Incline bb press 4x5
Seated cable press 4x10+
Incline DB flies 4x10+
Dips 5x10

Seated machine press - bb upright row - plate front raise 3x10+
DB side delt raise 4x10+

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice volume Huy!

Today was squats, deadlifts & some ropes at the end for cardio :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rows, shocking huh?

Barbell rows 205, 225, 245, 265, 285, 305, 255, 225
T-bar rows 250, 260, 275, 290, 225
Super wide pulldowns 180. 200, 220, 240
Cable rows 280, 280, 240
Dead hangs

Re: Pumping Iron with Zemekone and Icehog3 II
 

King of Rows!!! How was hockey?