Re: Pumping Iron with Zemekone and Icehog3 II
 

pulled 495 for 2 on Tuesday, and then just did some dumbbell rows and bent over rows on the smith machine to focus on stretch..

Wednesday was an off day..

Tonight is shoulders and calves. probably light shoulders, as I went heavy last week..

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Huy, Charlie and Ron.

It's Breast Day here, time to go tickle the titties.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Ron. Nice pulls!

Get dem tittehs Tom!

I'm off to do some light DLing and get some back work in :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pizza day :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Titties be tired, Charlie. :tu

No pizza for me, lotsa protein to fix these tittehs.

Have fun DLin'.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quick shoulder and tri day before pizza wreckage.

Arnold presses 5x8-10 with 2 heavy sets x5
Behind neck OHP 4x8
DB side delt raise

Close grip push downs 5x8-12
Ez bar skull crushas 5x10+

Plate raise 6x8-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

MMMMM...pizza wreckage. :dr

Re: Pumping Iron with Zemekone and Icehog3 II
 

thanks Charlie and Tom..

shoulder day was not bad after all..

OH Dumbell Press 5 x 10-12.. got 110's x 10, felt great
rear delts on the reverse pec deck 4x10
DB Side Raises 5x12
seated facepulls on the lowRow bench, 3x10-12
standing DB frontraises

donkey calve raises 4x20
hack squat machine calf raises w long pause 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's some mighty good shoulder pressin', Ron! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pulled 500 again last night :)

Worked out with a buddy, which was nice, since I work out alone like 99% of the time.

And Tom/Huy i've obviously been lax on getting your supps out but they're in the mail today and i threw in some cookies to make up for my tardiness LOLOL

Re: Pumping Iron with Zemekone and Icehog3 II
 

thanks man.. ! I love OH pressin

my gym doesn't have any 115's. they stop their 5lb intervals at 100lbs. I fear that 120's are going to kick my ass.. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

now I want cookies and pizza..... :dr:dr:dr

Re: Pumping Iron with Zemekone and Icehog3 II
 

I can send you cookies, Ron :D

Just PM me your addy ... Buskin cookies, soooooo good :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Damn you, Charlie. I don't need anymore cookies lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol.. I don't know what those are, but if its shaped like a cookie, or smells like a cookie; it must be a cookie, right? :banger

you are too kind man.. appreciate that

Re: Pumping Iron with Zemekone and Icehog3 II
 

COOOOOOKIES!!!!

Thanks Charlie! :D

http://i196.photobucket.com/albums/a...pschrr2yfz.jpg

Back day....short rep day.

T-bar rows 205, 225, 250, 275, 225
Barbell rows 225, 245, 275, 225
Pulldowns 200, 220, 240, 200
Cable rows 285 x 2 sets
Pullups 2 sets to failure
Dead hangs

Re: Pumping Iron with Zemekone and Icehog3 II
 

LMFAO who knew you guys were so cookie crazy :D

So here's me pulling ytrdy ... the fattest looking 264 of all time :/

http://img.photobucket.com/albums/v2...sjlpb92fg.jpeg

Re: Pumping Iron with Zemekone and Icehog3 II
 

Cookies for all! Shoot over that addy if you want em lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good day of training guys.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day, right shoulder is getting much better, the left will never be great but it's ok.

Seated military press 135, 155, 175, 185, 205, 215, 175,
Narrow grip military press 135, 155, 175, 185, 185, 135
Skullcrushers 95, 105, 115, 125, 135, 145,
Cable pushdowns 90, 100, 110, 120, 130, 140

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg day. Rare that I did not squat but legs felt really nice. As I get older, I may not be squatting as much as I use to. That is when I get older lol

Leg extensions 6x10+
Stiff leg deads 6x8-10
Hacksquats - cable crunches 6 or 7x16
Lying leg curls 5x10

Did some quick crunches to end it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg Day for me too, Huy, with some Bis for good measure. Trained with an old buddy who put me through drop sets on leg press. I am glad I don't have hockey until Wednesday. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

So I woke up and my biceps were sore.... How? Lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Whacking the porpoise bone? :D

Breast Day on a Monday....usually I bad idea, so I got to the gym an hour early to beat the kids who do chest Monday, Wednesday, Friday. :lr

Rep day today, 5th day in a row training so I didn't go too heavy.

Bench 205, 225, 245, 265, 285, 235
Incline 185, 205, 225, 245
Vertical bench (plate loaded) 275, 305, 275, 225
Decline 275 x 3 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Haha I was thinking the same. I may just do back today, we'll see how I feel. Been sitting around all day, lower back is a tad sore.

Maybe it's a good thing I'll be going when the crowd is there, I could use a spot. 225 feels like 315 to me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

chest today also Tom.. I hate chest on a Monday, but hey.. it happens

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last nights leg session was powered by Wham and Yazoo.

I'm looking forward to what Stevie Nicks can do for me tonight. Endless possiblities.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yup, falls that way every few weeks. What can ya do, Ron? :D

Maybe more porpoise bone action? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I guess I joined the Monday Breast club.

First time hitting decline in a long time.

Decline bench 4x8-12
Flat DB press 4x6-8
Decline hammer strength 4x10-12
Fly machine 5x12-15

Elbow started bugging out so kept it short.
4x12-18 DB kick back

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope the elbow feels better today, Huy.

Heading in for back shortly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ytrdy was chest day ... so I squatted, good morning'd and DL'd before hitting my titties lol

Today is gonna be back ... or as Tom would call it, rows X 10000000

Re: Pumping Iron with Zemekone and Icehog3 II
 

:r

I did some rowing today, Charlie...went a little lighter, slow positive movements, holding the contractions. Got a lot out of it even with the lighter weights.

T-bar rows 225, 250, 270 x 5 sets, 225
Barbell rows 225, 255, 275, 225
Cable rows 240, 260, 270, 285
Machine pulldowns 100, 140, 180, 180
Pullups 2 sets
Dead hangs 2 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

U stud!

I was shooting for 500 reps before my wife finished her workout. I managed 410 so it wasn't a complete success but I got in some good work. :)

Low Rows X 100
High Rows X 100
Lat Pulldowns X 100
Barbell Shrugs X 100
Cable Rows X 10 lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

410 reps, awesome Charlie!~ :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day for everyone!

Medium v grip pull down (never seen this attachment before) 5x8-10 w/ 2 heavy sets for 5x
T bar row 4x8 w/2 drop sets
Bent over BB row 4x8-10
Negative reverse grip pull downs 4xfailure (around 5-6)

Preacher bb curls 4x5-8
DB curls 2x24

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tonights back session was inspired by Wham and some GQ

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day for me here too!

bent over barbell rows - 4x 15-12-10-8
t-bar rows - 4x 12-10-10-8
kneeling v-grip overhead pulldowns - 4 x12
lat oulldowns 4x10
squatting cable rows 3x12-15
100 wide grip pullups

Re: Pumping Iron with Zemekone and Icehog3 II
 

we shoulda all just worked out back together.. lol.. Virtual BroDay

Re: Pumping Iron with Zemekone and Icehog3 II
 

And today?

Re: Pumping Iron with Zemekone and Icehog3 II
 

rest day today :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders!!!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Lotsa back yesterday, that was awesome!

Shoulder day for me coming up, probably short and intense.

Re: Pumping Iron with Zemekone and Icehog3 II
 

:lr

Huy???

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders it is.

May have to keep it lighter because the elbow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got my 500reps in for Shoulders today. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

500 reps? You cray-zee, Charlie. :tu

Short and sweet, shoulders have been feeling better every workout.

Seated military 155, 175, 185, 205, 185, 155
Skullcrushers 110, 120, 130, 140, 150, 140, 110

Re: Pumping Iron with Zemekone and Icehog3 II
 

Seated DB press 5x8-10 w/2 heavy sets
Smith machine upright row 4x10
DB side delt raise 5x15+
Landmine front press 4x10-12 - front plate raise

Some abs to finish off the night.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Was supposed to be leg day, but I had a late game last night and another game tonight, so I just wailed on my bis and abs. Tried to make Charlie proud with my reps, but I just couldn't get near that number. :r :hn

Cambered bar curls 135 for 150 reps
Preacher curls 145 for 60 reps
Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom, that's still reps!!! Get it man!

Gonna do some leg accessory work tonight and some cardio :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Charlie, received the goods! Thank you. Going to give it a try for legs in a little while.