Re: Pumping Iron with Zemekone and Icehog3 II
 

I use to. I use to hate taking days off but now I need it lol, plus that one day of rest gives me so much more passion and joy when I go back.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Macaroni and cheese cake for dinner last night ... so hoodie of shame today at the gym lol

Shoulder day about to go down ... I shall report back later :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a good shoulder day :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to hear, Charlie.:tu

Took a second day off today, will see how the shoulder feels doing some chest manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey! Me too!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

You two too?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tonight was the wife's work Xmas dinner .. and I had macaroni LOL

Gonna have to work rly hard tomorrow at the gym :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good arm session in today. Lots of volume; got a rly good pump PLAMF

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good deal, Charlie! :tu PLAMF!

Went in to do chest today and found my (good) shoulder is still pretty sore and f'ed up. I did about 300 reps on bench and incline with 135 to get a stretch and a pump, but it might be a couple/few weeks before I can do chest with any significant weight. :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

Dang, Tom, sorry to hear about the shoulder. Give it some rest and feel better soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

300 reps? Monster.

Incline DB
Machine fly
Hammerstrength incline
Cable flies

Finished up with some quick tricep pull down and DB skull crusher

Re: Pumping Iron with Zemekone and Icehog3 II
 

With 135? I felt like a chick. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

A chick that's a monster!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got in an upper body lift today followed by ropes and elliptical for cardio.

Have a good Sunday fellas!

Re: Pumping Iron with Zemekone and Icehog3 II
 

LOL, Huy. :D

Have a good Sunday yourself, Charlie.

Heading in for back shortly, shoulder will dictate type of weokout I do.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Birthday today so I treated myself to deadlifts and a small shoulder workout before some mandatory holiday cardio :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Happy Birthday, Charlie! Hope you got Birthday PLAMFed! :D :hb

Shoulder felt good warming up for back yesterday, so added some weight from last time.

Bent over rows up to 275
T-bar rows to 270
Neutral grip pulldowns to 240
Cable rows to 260

Today was legs and arms, went heavy on leg presses and bicep curls, high reps on triceps.

Skipping shoulders this cycle, we'll see how it's progressing when I try chest on Wednesday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Happy Bday, Charlie!

Did back today. First time deadlifting in a couple of months. 315 felt heavy lol.

Deadlifting 5x3-6
Pull ups 6x10-15
Neautral grip Lat pull down 6x8-10
Seated row machine 4x10-12 w/2 drop sets
Rear delt flies 4x10-15

Incline DB curl
Bb curl - reverse grip curl

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Huy! :ze

Hope the rest of your BDay rocked, Charlie.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good sessions guys and thx for the bday wishes :)

Glad your shoulder held up Tom!

That's how I was with squats, Huy lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope you guys dont mind me jumping in here.

Day two of my new exercise schedule.
3 months of circuit training before I can move to free weights.
The atrophy due to insane fast weight loss really killed my back but it feels good getting back to some exercise.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to have you in here, Michael, and let us know how your progress goes. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Michael. Like Tom said, keep us abreast!


Had a pretty good chest day today. Off all my muscle groups I'd say that chest is my weakest. Managed to press 3x5 @ 270 (machine) today. I know that's not impressive or anything but it's progress for me! Wasn't too long ago that 270 was a one rep max grinder.

Still haven't managed to translate it to the flat bench but last time I was flat benching my wrist buckled and I nearly dropped the bar and that still had me a little nervy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

$270 is nothing to shake a stick at Charlie. :tu

You said "abreast". :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol Tom

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, men.

I was thinking of legs tomorrow but I may just take another week off. May hit Toms favorite body part to train ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get some, Huy! :tu

Going to try chest again tomorrow, probably another low weight, short rest, high rep workout. Maybe go 185 instead of 135 if the pain is less than last time.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did my first set of bench with 185, did about 30 reps, but it just didn't feel right. Dropped back to 135 and did monster reps of bench and incline. Did do 185 on the declines, that hurt less. I'm thinking it might be another few weeks before I can go heavy on chest again.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hang in there Tom, at least you're being smart about it. I'm sure you'll be back to lifting heavy soon :)

I had a pretty decent back day with a little bis.

Everyone have a merry Xmas eve :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Aaaaaaaaand double post lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad you're not ego lifting, after all those 7.5lb DB is how I built my booty :)

Had a good shoulder day and threw in some quick tricep

Seated Arnold presses 8x8-10
BB upright row - bb front raise 4x10
DB side delt raise 4x8-12
Incline DB front raise 4x12-15

Face pulls - cable pull downs 5x10-15
Incline DB skullcrushers 4x12-16
Dips 5x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Charlie & Huy....Merry Christmas!

Tomorrow is back day....at least I know I can go semi-heavy on that. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work fellas!

Shoulders on Xmas eve :)

Merry Xmas to everyone

Re: Pumping Iron with Zemekone and Icehog3 II
 

The gym was freaking packed today, jumped on whatever I could find available and did a fast and furious back workout.

Neutral grip pulldowns 180, 200, 220, 240, 260
T-bar rows 225, 250, 270, 250, 225
Cable rows 220, 240, 260, 220
Pullups 3 sets

That was it. Arms and legs tomorrow before Xmas dinner.

Merry Christmas, Charlie, Huy and all!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I hear ya Tom, my gym was wall to wall on Xmas eve.

Hopefully I'll beat the rush today by being there when it opens.
Deads & gunshow today! :)

And of course, the hoodie of shame will be worn lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Double post ... again

Re: Pumping Iron with Zemekone and Icehog3 II
 

Full circuit on xmas eve and before work this morning. 2 sets each 20 reps
Tricep press 55
preacher curl 45
Shoulder press 60
rows 75
pull downs 80
incline bench 65
decline bench 75
leg curls 75
leg extensions 75 alternating toes in and out
machine squats 125 plus sled plus my fat ass over 500 lbs
2 sets 50 crunches with oblique twists.

guy behind the desk asked me this morning how can I squeeze that all into 45 mins. Intensity is the name of the game for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice looking session Michael!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Time to work off the Christmas cheat. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I feel ya, brother.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tried some shoulders today, actually went better than chest (pain wise), Reps up to 185, encouraging.

Bis and Tris too, went heavy on curls and pushdowns.

Skipped legs for the Police V. Fire charity hockey game tomorrow, going to need all the legs I can get. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Work schedule killing my workouts the last two days. Only been able to get some cardio in and not much of that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You have to prioritize, Michael, tell work you have to take some time off for your workout. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good news Tom ... glad the shoulder held up!

Happens to the best of em, Michael :)

Got a back session in earlier this morning. Wasn't awesome but I went heavier than usual. Shrugged 500 for the first time lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's some shruggin', Charlie. :tu

Chest day on a Monday? Crap. :r

Shoulder feels really wonky today, we shall see how it goes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You ever thought about getting a Slingshot? Seems like a lot of rly heavy benchers use em and to good effect.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Haven't tried one, Charlie, maybe once this right shoulder feels stable again.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Imo the slingshot won't help much for my style of training. I've used the slingshot many times. Although I can add more weight on, I felt there was no "control" of the weight. Just like the name of the band, once you hit your chest, it slings up, making your press slightly easier for you. That's where my problems is with this.

Save your money. Unless you're into powerlifting of training to bench 495.

Re: Pumping Iron with Zemekone and Icehog3 II
 

No 495 bench in my future, Huy. :r

Another super high rep, low weight, short rest chest workout, concentrating mostly on inclines today. Did go a little heavier on everything, with no ill effects.

Tomorrow is back day, so finally I can do something heavy. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

First time training legs in almost 2 weeks; didn't feel that long. Have to say, felt okay, even going on 40g of carbs.

Warmed up with single leg extensions 5x12-15

Walking lunges be 1x20
DB walking lunges 3x20
Walking lunges bw 1x30

Squats 5x5 @315 - felt heavy as frack!
Pause squats 3x5 @225

Lying leg curls 5x12