Re: Pumping Iron with Zemekone and Icehog3 II
 

Ron, one word. WOW

Tom dont kill the shoulder too bad.

Huy hope the search turns out good for you.

If I missed anyone sorry what can I say I am old.

2 more weeks of circuits and daily cardio before I start the hard stuff but still not giving in. I think my body is screwing with me though. Working out 5 or 6 days a week for the past 5 weeks and I have gained 3 lbs. Now I could understand that if I was 6-3 and weighed 145 but really 6-3 and 290 I should be getting lighter!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Maybe lost fat but gained muscle, Bob?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Supersetted back and shoulders today.

Barbell rows - Seated military 205/135, 235/165, 255/175, 275/185, 295/195, 235/175, 205/155

T-bar rows - Icarian press 225/165, 270/180, 270/195, 225/210

Finished off with cable rows 240, 260, 290, and 3 sets of dead hangs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and back.

Incline DB 4x12+ w/1 heavy set for 6

Flat pause bench 4x5 - behind neck pull ups 4x6-8
DB flies 4x8-12 - bent over v grip row 4x8-11
Neautral grip pull down 4x10 - push ups 4x15+

played around with some abs for a bit.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gold's, Huy?

Re: Pumping Iron with Zemekone and Icehog3 II
 

No. A 24 hour fitness. The Golds is about 10 miles away in La traffic so that means it's about 3 hours and 47 minutes. I'll just stick with 24 for now. There is a cross fit gym near by ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

haha, thanks man.. I appreciate that.. she has come a long way.. she was a cardio bunny when I met her. She has had quite a before-and-after transformation. like I said, she has the genes!


BTW, hows your eating? proper eating before and after your workouts?

in regards to your weight/workouts; I encountered a similar situation after my surgery. Since I had to refrain from lifting heaving (and for 5-6 weeks, lifting at all). Then I was abke to do cardio again. When I started to do lifting again, I literally gained like 12lbs in mere days. I was bloated, watery and full. But I think just changing my workout patterns; combined with changing my eating as well just made me hold water. Managing glycogen can be a VERY tricky subject.

Care to explain your circuit workouts more? and to dabble a little bit on your goals? caloric intake, etc.. id love to try to help as best as I can!


50 bucks says she couldn't even find Chicago on a map of Illinois, lol.. If you catch my drift :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yesterday was a "rest day" but I hate those so I did a continuous 3x circuit of 5min rowing & 3x100 battle ropes (30sec quick count rest between rope sets)

This morning was similar ... 5x circuit of 500m rowing & 5x50 (10sec quick count rest between rope sets)

I'll get some chest in tonight when I accompany the wife to the gym for her cardio

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shakeology preworkout and post workout is usually a boiled egg and some greens of some sort. I dont recharge carbs till usually 3 or 4 hours later and then try to keep it down to less than 20% of my total intake.

Daily caloric intake is about 2100.

Workout right now consists of
5 to 10 min warm up on bike or other stationary device.
Machine crunches 3 sets of 20
Leg press 3 sets of 15 or to fail on last set
Leg ext 3 sets 15
Leg curl 3 sets 15
Fly 3 sets of 15
Bench 3 sets of 15
Pull Downs 3 sets of 15 or to failure
Seated rows 3 sets of 15
Shoulder press (front) 3 sets of 15
Alternate or preacher curls 3 sets of 15
Tricep press or machine dips 3 sets of 15
Lower back extensions 3 sets of 15 to 20
5 min warm down on the bike

all sets are with 30 sec breaks between sets and later in the Day my dog and I take a 1 to 1.5 mile walk 4 or 5 days a week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

She sounds perfect, Ron! ;)

Leg day today, gonna do heavy presses and some hammys.

Re: Pumping Iron with Zemekone and Icehog3 II
 

bwahhahahah

btw, same here, stiff legs and front squats, as well as some hacks.. probably extensions too

Re: Pumping Iron with Zemekone and Icehog3 II
 

The kidney stone is out ... I'll save you all the gore of a pic :D

Did that row/rope circuit this morning but still trying to decide if I'm gonna hit some tittes tonight. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad it passed, Charlie.

I don't think mine would even show up in a pic. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

I took a pic and used a dime as a size reference. Obviously it wasn't the size of a dime. lol
It wasn't even the size of a sunflower seed. Just glad to have it out and be able to get back to normal. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pushed 295x5 today. I'm getting...somewhere.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, good work Ken.

Charlie, glad it passed!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Biceps and abs today.

Put 135 on the cambered curls bar, started at 20 reps. Dropped the rest time between sets each set and kept curling until I could only get 5 reps.

Finished bis with preacher curls for reps. But it wasn't many... :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Changed up the workout again back down to 2 sets of 12 to 15 each and raised the weights. Workout was at 0400 and I still have a good pump. Sick as it sounds I am starting to enjoy and crave the aftermath of my workouts.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Still pumped 13hrs later??? I need some of what u got!!! lol

Did some chest today. Moved "lady weight" on flat bench, as Tom would say, but managed without ANY elbow pain which was a huge victory for me. 3x10 @ 200 was smooth and pain free so I'm gonna just keep bumping it 10lbs/wk and see how it goes :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Curious what everyone is using for pre-workout these days. I bought some new stuff and wound up getting a refund.

Re: Pumping Iron with Zemekone and Icehog3 II
 

What'd you buy/return, Ken?

Anymore I'm usually using one of the two following ...

- 2 scoops MTS Ruckus / 1 scoop MTS Vasky
- 1 scoop MTS Ruckus / 1 scoop Omega War Juice / 1 scoop MTS Vasky


Pulled a double today ... just finished a heavy back session :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

What'd you buy/return, Ken?

Anymore I'm usually using one of the two following ...

- 2 scoops MTS Ruckus / 1 scoop MTS Vasky
- 1 scoop MTS Ruckus / 1 scoop Omega War Juice / 1 scoop MTS Vasky


Pulled a double today ... just finished a heavy back session :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

ugh ... this double and triple posting nonsense is starting to puss me off :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

I have about 10 in the rotation, Ken, the ones that work for me for either focus, pump or both. I've tried another 15-20 that I never went back to. I switch up every day, so I never get used to any of them.

Never tried the ones Charlie mentioned.....Charlie, can you tell a little about them?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs today, not much in the tank but maybe thats a good thing because it made me train smarter.

warmed up with some extensions and stiff leg db 4x12 for each exercise

front squats 5x3-5
pause front squats 5x8-10
walking db lunges 10x10

played some basektball with some young'ins... felt good to get a little run in.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, for sure Tom ...

MTS Ruckus - Betanine Nitrate based, high stim PWO. It's not clinically dosed so and is missin some regular ingredients (like Beta Alanine) it's not your typical PWO. The mental focus on Ruckus is far and away the best I've ever experienced. Most of the time a PWO just gives you a kick but this one has rly stood out to me.

Omega War Juice - Super high stim PWO. The bad thing about the dosing with War Juice is that to get a clinical dose of most things you need 2 scoops. The issue with 2 scoops is that at that point you're getting 600mg of Caffeine Anhydrous and 137mg of DiCaffeine Malate. WAY too much for me, and I'd consider myself to be pretty stim tolerant. That said, this is a favorite of biddies who are looking for a massive kick lol

MTS Vasky - Non-stim vascularity / pump argent, pure and simple. Only contains Taurine, HydroMax Glycerol, Nitrosigine & Vitamin C ... on its own it's rly not much to write home about and definitely isn't as good as a typical low/no stim PWO (like Dr Jekyll) but in concert with MTS Ruckus it's a great vascularity agent primarily and a pump agent secondarily.

If I'm feeling ok I'll just do 2 scoops Ruckus & 1 scoop Vasky ... if I'm rly dragging ass I'll do 1 scoop Ruckus, 1 scoop War Juice & 1 scoop Vasky.

For most people I know, War Juice is too much. And everyone that I've given Ruckus to says the same thing, ok pumps but mental focus like they've never experienced.

Tom (and anyone else), if you want some samples just lmk, I'm always glad to share :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie! I think I'll give the first 2 a try, I've already got plenty of pump PWOs in the rotation, but the other two sound intriguing. :tu

Breast volume/rep day, just the basics and lots of 'em.

Bench press 205, 225, 245, 255, 265, 275, 285, 235, 205
Incline bench 185, 205, 225, 245, 265, 225, 185
Decline bench 225, 255, 275, (drop set) 305/275/225

Re: Pumping Iron with Zemekone and Icehog3 II
 

Charlie, saw your offer for samples, lemme know if there's anything I have you would like to try and we can trade a couple? :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sign me up Charlie.

I'm not taking anything cray cray because I'm trying to slowly get off pwo.

Only use them for push days and sometimes pull days. Not much, maybe a scoop or even half a scoop of pwo. Trying to stay under the 300mg of caffeine threshold and something on the lines of .5-2g of beta alinine.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Not me, Huy, I just wanna get as jacked up every session as I can. Figure I only have another 25 years until I am too old to do this sh!t any more. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Same here^ lol. I am a stim junkie


Edit: a legal stim junkie. Haha

Re: Pumping Iron with Zemekone and Icehog3 II
 

If I am taking anything with high stim, it better be worth it.

there are so much junk out there, sometimes I feel like I'm just throwing my money away.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm with Huy here ... I used to want as much stim as possible but anymore I'm just looking for endurance and focus. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Maybe I equate stim with focus, I don't really get super "jacked up" on anything, I just get more energy/intensity from the supposed high-stim ones. No jitters are anything crazy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and some arms, quick abs to finish.

OHP press 5x5-8
Seated Arnold presses 4x8-12
Upright row -DB side delt raise 3x10+

Over head rope extensions 4x10+
Reverse grip cable curls 4x10+

Close grip bench - bb curl 3x8+
Dips - v grip pull ups 3x8+

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got in kind of a bs shoulder pump lift this morning. The back feels slightly better than it has the last 2 days so I'm cautiously optimistic about being headed in the right direction. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope it keeps getting better, Charlie. :tu

Back today, did a ton of Bent overs dropping the rest period every set until it was about enough time to re-grip. 185-285 and back down, probably 15 sets, I lost count.

Then light T-bars 225-260 at about quarter speed and holding the contraction for a few seconds at the top. By 260 I was only able to get 8 or 9 reps, but what a burn after all the BoRs.

Finished with some close grip and then neutral grip pulldowns, and some dead hangs. Back is shredded still a few hours after.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and a little breast.

Deadlifts just activate my back a little 4x5-8

Seated v grip row 4x8-12
Bent over bb row 3x8/15
Neutral grip pull down 5x8-12

Incline bb 3x5-8
Seated cable flies 4x12-15

Dips 4xfailure

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's some pretty good looking volume, Huy.

I got in a decent little arm workout this morning. My back is still feeling bad but i'm taking pain pills so I can only kinda tell lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Took today off after not sleeping well after a late game last night. I will make it up and train tomorrow on what was a scheduled off day.

Hope the back keeps getting better, Charlie.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got a nice little upper body pump lift in today. I'm not usually a fan of a lift that I don't feel rly works towards a goal, but for some reason it felt rly good today. :)

Huy / Tom - got your supps all bagged up and rdy to go in the mail tomorrow :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie....glad you got a good pump today.

I went in and just crushed bi's. Easy to do when it's the only body part of the day. Did high rep cambered bar curls from 95 to 155 and then back down. Then used a bar that gives you a grip that replicates an Arnold curl except with a bar instead of a dumbbell. Put on 90 and repped those out. Finished with some preachers at 155 and then to 135, but didn't have a lot of gas left.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie!

Shouldas and aaams

OHP 4x5
Arnold DB press 4x8-12
Cable side delt raise (back) - bb side delt raise (front) 4x10

Incline DB curls - reverse grip push downs 4x10-8
Dips - preacher curl machine 4x12-8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Simple leg day.

Warmed up with leg extensions and seated leg curls. 4x15-20 for each.

Squats - worked up to 315 for 5x8-10 and then took 15 - 20lb off every set till it was down to 185. So I ended up doing around 10+ sets

Lying leg curls 5x10-15

That was it. Played some bball for a bit to get the jello out of my quads.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice back and bis today

A friend wanted to do a pull up challenge. I had to use weights though.

45lb DB 4x8-10 pull-ups
Seated rows - stiff lat pull downs 5x8-12
DB row 4x8-12
Front pull down machine 6x8-13

Kb hammer curls
Preacher curls DB
Reverse grip curls
All were 4-5 sets x 10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wicked arm pump tonight ... I credit the Chipotle I had for dinner :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and arms today....really strong on both. Wednesday will be a day off.

Glad you're getting good lifts, Huy and Charlie. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and abs.

Incline bb 5x5 w/drop
Decline hammer strength 4x10-12
Incline DB flies 4x8-12
Dips 4xfailure
Vertical press machine 4x12+

Hanging leg raises 8x15+

Re: Pumping Iron with Zemekone and Icehog3 II
 

ABSolutely great workout, Huy :D

I got in some cardio last night ... HIIT of battle ropes SS w/ step ups for 5 rounds followed by some stationary bike.

Re: Pumping Iron with Zemekone and Icehog3 II
 

ABSolutely great workout, Huy :D

I got in some cardio last night ... HIIT of battle ropes SS w/ step ups for 5 rounds followed by some stationary bike.