Re: Pumping Iron with Zemekone and Icehog3 II
 

Bully!

Re: Pumping Iron with Zemekone and Icehog3 II
 

lolllll... I had two JanuaryGymNewbs do this in the squat rack for 45 mins.. they were both squatting the same weight (dogshit) and I asked them twice if they were almost done and they gave me some bro explanation..AND, when they were done, they left all their weights on there.....

Luckily my gf is a personal trainer there. Lets just say, they are no longer members there :D


BTW, that's a lot of reps..

I hope this week will be a fresh beginning for m.. I did some sumo deadlifts for legs yesterday for reps, and i felt great and had a good sweat again.. hopefully i will get rid of the funk! hehe

thanks man

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like you're halfway there already, Dr. Funkenstein! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I should have channeled my inner Tom ytrdy. Nearly empty gym, 2 sets of open cables ... and this dude is watching me (weird) do a super set and I take a 30sec rest and start back in and as soon as I pick up the first cable attachment he rushes to the second cable that I'm obviously using and starts adjusting it and then acts like that dick in traffic who cuts you off but then won't look at you.
I'm considerate at the gym and if it's busy I just do my supersets on one cable and rotate the adjustment and attachment but the gym was dang near empty. :/
Next time, my inner Tom is gonna make an appearance. Maybe then I'll be able to row like him :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got a back lift in today at lunch. And this afternoon I hauled a queen sized mattress up 2 flights of stairs in a cape cod, so I'm ready to die LOL

Re: Pumping Iron with Zemekone and Icehog3 II
 

Channel it, Charlie....rage is good. :)

Arm day today, medium weight and a sh!t ton of reps. Tomorrow will be a day of rest.

Re: Pumping Iron with Zemekone and Icehog3 II
 

https://www.youtube.com/watch?v=DligaIadszY :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good chest day, quick but good.

Incline DB 4x8
Seated hammer press 5x12
Flat DB flies 4x10
Dips 3x fAilure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quick and good is extra good, Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

heres a pic of Charlies Vascy hard at work, as I was walking to rep out some 80's..
My adorable GF made this and posted this on her instagram the other day.. kinda weird to see it myself.. lol.. don't mind the tard expression, I didn't even know she took it..

http://s17.postimg.org/3tvx2gd67/BNA.jpg

Re: Pumping Iron with Zemekone and Icehog3 II
 

You are the butterflyman, Ron. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Arms and hammies today, as advertised. Man, that 50/40/... arm routine is crazy but the pump is with it :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Dang double posts :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome work, Ron!!!

Mind if I ask a personal question regarding your weight loss? (Asking as someone who was 344 and is now 264 and trying to lose fat while getting stronger lol)

Re: Pumping Iron with Zemekone and Icehog3 II
 

thanks man.. yes my body has been through some type of warefare.. it aint over til its over! woot! ive only just begun! time to get cut!

Re: Pumping Iron with Zemekone and Icehog3 II
 

sure, no problem man.. theres a bunch of posts on here to explain..
http://www.cigarasylum.com/vb/showthread.php?t=49714

but I consider myself more than privy to what it genuinely takes to lose weight. ive become very familiar with the body, nutrition, supplementation, etc. it has truly changed my life, and I couldn't be happier.. ask me anything you'd like, here or via PM.

on that note, anybody who has truly been through the ringer will tell you that nutrition is everything!

Me and the lady cook our meals every Sunday, and we eat 5 meals a day. No BS'ing

http://s21.postimg.org/puvlshztj/mealpreps.jpg

Re: Pumping Iron with Zemekone and Icehog3 II
 

Always happy to see your transformation, Ron. You've come a loooong way, my friend.

Like, Ron mention, most of it is nutrition. Lunch time!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I had my first Chipolte burrito bowl 15 minutes ago. Does that make me a bad person? :)

Ron, that's crazy meal prep, but it obviously works for you two!

PLAMFed, Charlie? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hmmmm chipotle! That reminds me, I have a free burrito from them.

Chipotle is awesome but if you happen to have Baja Fresh, that's even better. Been going there for my burrito bowl. X2 chicken and it's insane how much they give you.

Re: Pumping Iron with Zemekone and Icehog3 II
 

They gave me double the chicken and 1/2 off the price. $4 for a massive bowl of protein and carbs. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

First time ... ever??? :O

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've had Chipolte a couple times, years ago, but I had a burrito those times, didn't know they had bowls. It won't be the last, 2 substantial meals for four bucks fits by budget nicely. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I didn't catch, "my first."

Okay, now go try Baja Freshs bowl!

Re: Pumping Iron with Zemekone and Icehog3 II
 

thank you very much my friend. ! its truly a pleasure!

Delts later! woot




thanks man, yeah it definitely works for me, ive tried cycling off it a week and I leterally didn't know who I was.. lol


BTW, I am jealous of the chipotle, that's one of my treats every now and then.. get some Guac on that bad boy.. make it 900 calories.. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gotta Google that, Huy, not sure we have those around here.

Next time I will, Ron, :dr

Re: Pumping Iron with Zemekone and Icehog3 II
 

he is right, Baja Fresh is pretty legit..!

we have one like 15 mins from us.. but chipotle just opened up across the road, so its a wrap... lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Here's the combo, Noob Tom...

Scoop of rice (ask for the regular rice)
2x-3x steak
Medium salsa + corn
Lots of lettuce

Oh! Fajita mix, throw that in there too.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I remember I got a coupon for a free Bowl or burrito there once, and nowhere on the ticket did it say I couldn't add extras. So I added 5x steak and 2x Guac.. the lady looked at me like I was a savage.. hey at least I broke it into two meals.. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nothing close to me. :mad:

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just got in a quick 250cal burn today ... resting up for deadlifting tomorrow :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest today, did insane reps. Stayed at 205 on bench, 185 on inclines, and 225 on declines, and did reps 'til my chest didn't work any more. I can't even get one drop of milk out of these puppies.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Masom can share some milk, we have a freezer full of milk.

Quick back and then played a game of bball because they needed one.

Close grip neutral grip pull down 5x8-10
Single t mine row 4x10
Hammer strength pull down 5x10
Pull ups 5xfailure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Only "Mother's Milk" I touch is Guinness, Huy! Thanks for the offer! :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

back day today.. not dure how heavy I will be going... maybe I will just rep until I puke like you fellas lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day here too, haven't got a game plan yet...see when I get there.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Seems like it's some kind of back day for everyone on here :)

Started a new Deadlift program today ... figured maybe i'll try a program instead of always killing myself lol

Today was 5x5 @ 75% of 1RM but i actually rounded down a tad since my lower back is still kinda tweeky ...

So I did my warmups and then singles up to 495x1 and then 5x5 @ 365 (no straps)

After my DLs i did some barbell shrugs and some arm work for a pump :)

Since i'm used to mostly just doing heavy doubles or singles ... 5x5 was surprisingly exhausting considering the weight was fairly light.

Next week is 5x3 @ 80%

Re: Pumping Iron with Zemekone and Icehog3 II
 

All the more impressive that you did some heavy singles first, Charlie. :tu

I went Ron's route, and did a rep day like I did for chest yesterday. Tried to keep the reps over 20, but was hurting at the end of cable rows.

Wide pulldowns @ 200 6 sets
Barbell rows @ 205 6 sets
T-bar rows 225, 250, 270, 225, 225
Cable rows 200, 220, 240, 260
Pullups 2 sets to failure

Have hockey games the next 3 days, 2 playoff games sandwiched with a Cops V Hosers charity game tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Please pick up after yourself. One of my biggest pet peeves. Some cool bro DB shrugged and did like 5 drop sets, leaving 10+DB on the ground and he walked off.

Other than watching that from across the room, I had a hell of a session. Focused and felt every rep.

Walking lunges - 1/2 mile (these are a mf'er)
Plate loaded squat press 6x12 w/drop
Leg extensions - lying leg curls 4x12-15

Finished up wth some quick abs.

Had to try that quesalupa from Taco Bell. Nice post workout snack lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Huy....especially the quesalupa. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quick shoulder and arms.

Seated military press 7x8
Bb upright row 5x8-12
DB side delt raise 5x10

Cable extensions - bb curl 5x8-22
Ez bar cable curls - Push downs 5x10-22

About to grill up some Korean style short ribs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Now I'm hongry. :D

Took today off, 3 hockey games in 3 days and today's was at 1:45 and I just couldn't hack it. I will get in a short shoulder workout tomorrow before my playoff game at 4, then hit it again Monday before taking Tuesday off due to work training.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work and good eating, fellas!

Got in a super high volume chest and hammies workout in today. I have a feeling that pizza is on the docket for this evening. I'll have to attempt to be reasonable lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Think it might be my first pizza meal in a while after my playoff hockey game, Charlie, it's raining so I think the BBQ is probably off.

I'll get back in the gym tomorrow, two days of slacking here with my 3 day / 3 game weekend. Gotta back back on the train.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hmmmmmm pizza!

Maybe I'll grab a slice, I'm at Costco. The kiddo just fell asleep so sitting in the parking lot, letting him rest for 15 min.

Re: Pumping Iron with Zemekone and Icehog3 II
 

My intake was NOT reasonable :/ lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yup, I had a large pizza with sausage. I have some penance to pay. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

you mf'ers talkin about pizza.. making my mouth water.. lol

ive been on point for some time now with no cheats on the horizon.. ive started scribing my cheat list like I was Moses.. lol..

its going to be a massacre once late april arrives..!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, idk about you guys but for me it hasn't rly been a complete week unless I've worked my butt off in the gym for 6 days only to completely submarine my efforts on Sunday LOL

Now that's some solidarity, Tom!

What's on the list, Ron?

Re: Pumping Iron with Zemekone and Icehog3 II
 

hrmm.. off the top of my head...

Five Guys Double Cheeseburger
Entemanns Donuts
Chipotple Bowl
Twizzlers
Pretzel w/Nacho Cheese
Oreos
Bacon Egg and Cheese on a Sesame Bagel
Ice Cream Sandwhich


lol.. just dig a hole and throw dirt on me!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wow, you rly did have a list going lol

Ok so here's a question for everyone that loves a good, bad meal ... last meal?