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Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Huy!
In a couple weeks time, 315 will feel like warmup weight :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Ever have one of those days where you get a couple extra reps on every set, so you're gassed after a smaller amount of sets, but had a great workout? Roday was one of those for me.
Barbell rows 205, 235, 255, 275, 295, 235 T-bar rows 220, 250, 270, 220 Wide grip pulldowns 200, 220, 220, 240 |
Re: Pumping Iron with Zemekone and Icehog3 II
More good work, Tom! Keep killing it.
Today was some bench and a leg workout. Also did some cardio :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Two more workouts down and feeling great.
Tri press 2 X 20 at 45lbs Curls 2 X 20 40lbs Mil press 1 X 20 55lbs Behind head press 1 X 20 55lbs Seated rows 2 X 20 70lbs Lat pulls 2 X 15 at 115lbs Declines 2 X 20 55lbs Bench 2 X 20 55 lbs Leg curls 2 X 20 65 lbs Extensions 2 X 20 80 lbs Squats (free weights finally!) 2 X 15 at 225 10 min warm up on bike and 10 min cool down on elliptical and still under an hour for the total workout. A few more weeks of this and I will be ready for more diversified workouts. |
Re: Pumping Iron with Zemekone and Icehog3 II
Keep it rockin', Michael! :ze
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Re: Pumping Iron with Zemekone and Icehog3 II
More good work, Michael! Keep it going!
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Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders and some cardio today. Starting to lose my Xmas bloat but it's happening slower than I'd like lol
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Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders for me too, Charlie, along with tris and a few heavy sets of bis.
Shoulder felt stable and strong, best shoulder workout in a while, despite the injury. Now if only I could get the chest working again. Hockey tonight, and a day off from the gym manana. |
Re: Pumping Iron with Zemekone and Icehog3 II
why did your chest quit working?
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
I used to get paid to tell people how to work out. Now I look like I ate most of my clients! |
Re: Pumping Iron with Zemekone and Icehog3 II
Breast and some tris tonight, strength felt low so I went with volume and slow contractions on almost everything.
Incline BB 4x10-12 185 Incline DB flies 4x20-14 Cable low flies - high flies 3x10 Hammerstrength press 4x8-12 Ez bar push downs 5x8-15 w/drop DB overhead extensions 4x15 Dippity 5x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Good last workout of '15, Huy. :tu
Looking forward to my first w/o of '16 tomorrow, and to hearing about all of yours. |
Re: Pumping Iron with Zemekone and Icehog3 II
yesterday had the gym almost to myself
20 mins on the cc ski simulator. Thanks God cartoon network was on one of the TV's. Tri press 2 X 20 at 45lbs Curls 2 X 20 40lbs Mil press 1 X 20 55lbs Behind head press 1 X 20 55lbs Seated rows 2 X 20 70lbs Lat pulls 2 X 15 at 115lbs Declines 2 X 20 55lbs Bench 2 X 20 55 lbs Leg curls 2 X 20 65 lbs Extensions 2 X 20 80 lbs 5 min recumbent warm down and my last Monte #2 for the trip home. No workout for today and back at it tomorrow. Happy New year all. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice job, Michael. :tu
Happy New Year....I'm off to my first breast day of the year. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice way to start '16, hit back and some quick abs.
Pull ups - 100 reps, I think it took 7 sets Neutral grip pull down 4x8+ DB row 4x10+ T bar row - pyramid up and back down, 8x6-12 Deadlift - haven't pulled in a while, 315 felt heavy. 4x5 Rear delt fly 3x10+ Ab stuff, boring stuff. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice work with the pullups, Huy.
I again went lighter weight and high reps on chest, but upped the weight. Feels like the shoulder is healing, hoping to be able to try heavy again in another couple weeks if I keep improving. Just flats, inclines and declines today. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work, what did you work up to?
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Re: Pumping Iron with Zemekone and Icehog3 II
Up to 225, Huy, that felt like about as far as I wanted to push.
Time for back, see yens after. :ze |
Re: Pumping Iron with Zemekone and Icehog3 II
The gym was packed, about 75% of people I've never seen before. Thank God most of them will be gone in 2 weeks or less.
Decided to go high reps/low rest for back, didn't feel like going super heavy today. T-bar rows 10 sets @ 225 Bent over rows 205, 6 sets @ 235, 205 Cable rows 5 sets @ 240 Dead hangs |
Re: Pumping Iron with Zemekone and Icehog3 II
Great work fellas!!!
lol I hear ya Tom ... I lifted this morning (early so no surprise it wasn't full of resolution ers) but the wife wanted to squat/dead/cardio tonight so I went again and was shocked at how crowded it was. So many bros ... one dickbag was actually curling dumbbells in the Smith Machine and after doing one set of as many reps as he could he threw the Dumbbells down and walked off. The wife started using the Smith after a few min passed and he hadn't come back and as soon as she starts using it we see him walk by with his coat on, leaving. I re-racked his weighs, of course. It'll be nice when they all stop coming so the gym doesn't look like a bomb went off in there :/ Either way ... Thursday - squats/deads/cardio Friday - arms/cardio Today - chest/light tris/cardio (deads too) |
Re: Pumping Iron with Zemekone and Icehog3 II
I hear you, Charlie, there were a couple guys got right up my ass (figuratively) while I was doing T-bars, the only area in the gym set up for doing them. I must have given them "the look", because both of them sashayed off in a hurry. :lr
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Re: Pumping Iron with Zemekone and Icehog3 II
Good work fellas.
I don't mind the crowd, I happen to train harder when it's busy. Only thing, re-rack your sh!t. That pisses me off. |
Re: Pumping Iron with Zemekone and Icehog3 II
Yep ... like the plaque at Golds says ... if you're strong enough to lift it you're strong enough to put it away.
Today the power rack was loaded up with 455 and left that way ... and the sled was loaded with 5 plates and just left sitting. *angry face* Today was a heavier back day so not as much volume ... Close Rows Wide Rows Barbell Shrugs Lat Pulldowns Be well gentlemen! |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice back day, Charlie! :tu
Shoulders and arms for me. Strange that medium weight flat bench bothers my shoulder, but heavy seated militarys do not. Went heavy on shoulders and bis, and did volume for tris. Hockey game in less than 4 hours, I could use a nap. :r |
Re: Pumping Iron with Zemekone and Icehog3 II
I figured at your age, you'd be taking at least 2 naps a day :)
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Re: Pumping Iron with Zemekone and Icehog3 II
If I could, I just might. ;)
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Re: Pumping Iron with Zemekone and Icehog3 II
Rest day today ... little bit of cardio with the wife. :)
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Re: Pumping Iron with Zemekone and Icehog3 II
Off the gym as well today, Charlie, hockey game in 2 hours.
Back at it in the AM. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good shoulder day, weights felt good.
OHP 5x4/5 Arnold presses 4x8-12 Upright row - DB side delt raise 4x8-13 Rear delt flies 4x10+ DB front raise 3x10-12 Cable push down - DB curl 4x10+ Cable curl - dips 4x10+ |
Re: Pumping Iron with Zemekone and Icehog3 II
Good shoulder day, weights felt good.
OHP 5x4/5 Arnold presses 4x8-12 Upright row - DB side delt raise 4x8-13 Rear delt flies 4x10+ DB front raise 3x10-12 Cable push down - DB curl 4x10+ Cable curl - dips 4x10+ |
Re: Pumping Iron with Zemekone and Icehog3 II
:tu Huy!
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Re: Pumping Iron with Zemekone and Icehog3 II
No rest for the wicked.
Raised everything to 3 sets yesterday. Today went back to two sets and upped all the weights 10 to 15 lbs. Feeling good. Nice shoulder and upper back routine. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Michael. :tu
Took an extra day off today, a little gassed after 2 game nights in a row. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice work, gentlemen!
Shoulders today. Got in a ok lift, not great but could have been worse. Hopefully arms tomorrow will be better. :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Gunshow today ... moderate volume but my main goal was to not aggravate my elbow and I achieved success there so I'm happy :)
Shifted towards a more balanced diet last week and have been dialing it in this week and I think it's going well enough. I'm feeling bloated in my trouble areas but I'm still at 266, which I consider a success only being a week removed from the holidays. Hope you guys had good days & lifts! |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice, work.
I actually dialed back as well. Carbs intake is around 120g with one day of a refeed. 2nd week of it, strength is a bit low but surprisingly energy is good. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good job, Men.
I took a 3rd day off, feel a little out of the groove, but obviously I needed a little extra time off physically and mentally. I will be back in the groove before the week is out. |
Re: Pumping Iron with Zemekone and Icehog3 II
Decided to make today my refeed day since I did legs. Didn't do too much, but lots of reps.
Leg extensions to warm up 5x10-20 Front squats 8-10x5-8 Leg press 4x20 DB stiff leg deads 3x10 Did some abs so I can fit in with the new 2016 crew 2 double doubles, 2 fries, I am full. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work Huy!
Been carb adapting this week and i'm at a pretty hefty caloric deficit ... but it was deadlifts and legs anyway. :) Deadlifts: Sumo - 1x10 @ 135 / 3x5 @ 225 / 3x5 @ 315 Conventional - 3x5 @ 315 / 3x3 @ 405 Leg Press (close) SS w/ Calves - 3x10 @ 450 Leg Press (wide) - 3x10 @ 450 Leg Curls - 3x10 @ 130 Leg Extensions - 3x10 @ 130 Back Extensions - 3x5 @ 195 15min on the treadmill to round it out |
Re: Pumping Iron with Zemekone and Icehog3 II
Well increased the weights yestereday went with 10 to 12 reps and 2 sets. 45 mins of cardio in the cold assed rain today (I hate treadmils, stair climbers, and all that stationary crap)
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Re: Pumping Iron with Zemekone and Icehog3 II
Hit chest today, went up to 245 on bench, the most I've done on flats since hurting my "good" shoulder. Felt decent, but still going to be cautious. Just did flats and declines today.
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Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Michael! Nice bump in weights.
Great news Tom! Sounds like you're doing it right. |
Re: Pumping Iron with Zemekone and Icehog3 II
Slowly but surely, Charlie....not like when I was young. :lr
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice work, men. Good lift, Tom. 245 isn't much for you but it's a good sign that it's getting better.
Back and breast today. Did at least one heavy set for back and chest. Pump was nice, thank you HVOL. Wide grip pull down 6x8-12 Incline DB press 5x8-12 Seated cable flies 5x10 Seated v grip row 5x10 Bent over DB row - incline smith press 4x8-10 Finished up with some abs. That's a wrap! Have a good weekend, men. |
Re: Pumping Iron with Zemekone and Icehog3 II
Very nice, Huy! Think I'll throw some HVOL in the mix this weekend, Saturday and Sunday sessions coming up for me. Back and arms tomorrow, legs and shoulders Sunday.
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Re: Pumping Iron with Zemekone and Icehog3 II
Very nice, Huy! Think I'll throw some HVOL in the mix this weekend, Saturday and Sunday sessions coming up for me. Back and arms tomorrow, legs and shoulders Sunday.
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Re: Pumping Iron with Zemekone and Icehog3 II
Got a decent back session in today.
Gotta be honest, I'm not loving this carb incorporation. I think I just prefer low carb ... |
Re: Pumping Iron with Zemekone and Icehog3 II
Like Charlie, got a decent back workout yesterday, not a lot of endurance though. Pulldowns, barbell rows and cable rows at medium weight for medium reps.
Charlie, I feel better when my carbs are low as well. |
Re: Pumping Iron with Zemekone and Icehog3 II
Glad to hear I'm not alone, Tom. I know everyone is different, I'm just gonna trust what I know makes me feel the best instead of what everyone says I should be doing. :)
Got a decent shoulder day in today. Seeing my urologist tomorrow morning to hopefully finalize some kidney stone removal plans. These things are rly messing with me. :/ |
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