Re: Pumping Iron with Zemekone and Icehog3 II
 

Ox strong. Good work fellas.

Last training before my short vacay. Had a good upper body day. Forgot my shoes so I trained in brown dress shoes. Made me stronger lol.

Wide grip pull ups 2x10-12
Close grip pull ups 2x10-12

OHP 5x5
Bench press 5x5-6
DB row 4x10-12
Cable flies 5x10+
Wide grip seated row 4x8-12
DB side delt raise 4x10

Finished up with some quick arms. Superset it. Good day. Time to eat.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Huy!

I got a good arm session in today ... great pump. Tried the REL stack of Enter With Purpose (EWP) and Show The World (STW) and it was pretty good!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Huy!

I got a good arm session in today ... great pump. Tried the REL stack of Enter With Purpose (EWP) and Show The World (STW) and it was pretty good!

Re: Pumping Iron with Zemekone and Icehog3 II
 

After a late dinner destruction of mulas and tacos with Tom, I felt pretty sluggish this morning.

Did 30 min of elliptical and abs. Time to herf.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tacos with Tom ... sounds like a podcast lol

Ytrdy was chest followed by some HIIT.
Today was just some slow cardio with the wife.
Tomorrow will be back and quads.

Re: Pumping Iron with Zemekone and Icehog3 II
 

good day today. 45 minutes on the eliptical

barbell shoulder press
dumbbell shoulder press
dumbbell lateral raise
barbell shrug
ab crunch machine
oblique crunches
cable crunch
barbell upright row

Friday was 20 minutes on eliptical

leg extensions
lying leg curls
barbell squat
leg press machine
calf press on leg machine
calf press on leg press

then i followed that up with 15000 steps walking around the jail i am working at. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff Rob.

Got in 30min of fasted cardio this morning.
Lifted back and some bis this afternoon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Looks like y'all are hitting it hard, nice! :tu

Got back from vacation and 6 days off and hit some chest to get back in the swing of it today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Played a couple hours of pickup bball for a good hiit. It was nice, I'm sore.

Back tomorrow, or maybe light chest. See how my elbow is.

Re: Pumping Iron with Zemekone and Icehog3 II
 

did back and 30 mins of stepper yesterday after my workout..

For Back, I tried my "Three Quarters" circuit. Which I created myself.. I usually do it with a body part every now and then when I no longer feel sore in certain muscle groups.

Three Quarters = .75 or 75

Three Exercises, Three Sets of 25 (for 75 Reps), Three Quarters Speed (in both eccentric and Concentric direction ), 75% max weight of 1RM, 75 Seconds rest in between every set & exercise


I chose :
1) Supinated grip Barbell rows @135, standing on a platform, close stance
2) Hammer strength machine Overhand Rows
3) Closed Grip, Overhead Lat pulldowns

I was literally sweating like a Pig at the Bacon farm in 10 minutes. And I was sore 5 minutes after.. If anybody ever has hit a plateau with a body part, or just plain gets tired of a muscle group, or doesn't feel any burn, try this type of workout..

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'll try this today for funnsies. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got halfway through a leg workout and got a call from work and had to leave to put out a fire. So that was fun.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That blows, Charlie. :(

Back today

Bent Over Rows 205, 235, 265, 275, 255, 235, 205
Wide Pulldowns 200, 220, 240, 260
Cable Rows 260, 240, 220
T-bar Rows 225, 270
Dead Hangs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, as always, Tom!

Got in some shoulder, quads and calves today. It was a good workout.

The PT told me once again that my core is too weak lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Short hungover shoulder workout. :D

Charlie, your PT's soul is weak! :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and arms

Felt good, 2 rowing and 2 pull

Re: Pumping Iron with Zemekone and Icehog3 II
 

i did bi's and tri's yesterday at the gym, and then I went to do my 30 mins of stepper, and then the power went out..

it was gods way of telling me to skip cardio.. so I ended up doing some abs in the dark instead, lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol @ God telling you to stop doing cardio, Ron

I absolutely destroyed my chest last night ... I did ALL the cable volume.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Ron and Charlie!

God tells me to skip cardio every day. ;)

Bis and tris yesterday as well, 4th day of training after vacation. Today is an off day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

LOL.. I cant wait to skip cardio everyday again.. haha..

9 days left until my vacation! 9 days left to crunch and shred up.. then I can literally eat and drink for 8 sunny, alcohol soaked days.. something I haven't done in years,.. woohoo!

on the bright side, I am finally back into single digit BF%, 9.8%.. all the fluff is gone

Leg day today.. shoot me now!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great work fellas. #VacationPrep

Quick back session today .. same volume based, pyramid style as chest ... 30sec rest between sets and pause at contraction of each rep.

Cable Lat Pulldowns:
1x25 @ 50
1x20 @ 80
1x15 @ 120
1x10 @ 160
1x5 @ 200
1x20 @ 120

Close Grip Seated Cable Rows:
1x25 @ 60
1x20 @ 100
1x15 @ 140
1x10 @ 180
1x5 @ 240
1x20 @ 140

Cable Front Lat Extensions:
1x20 @ 50
1x15 @ 80
1x10 @ 110
1x10 @ 150
1x8 @ 170
1x20 @ 100

Standing Mid Grip Cable Rows:
3x10 @ 225

Isolated Cable Curls:
1x20 @ 20/side
1x15 @ 30
1x10 @ 50
1x20 @ 20

Re: Pumping Iron with Zemekone and Icehog3 II
 

that doesn't seem quick at all.. seems awesome tho! lol

dat deres a lot of reps

Re: Pumping Iron with Zemekone and Icehog3 II
 

Love those countdowns, Ron! Unfortunately, it's another few months before my next one.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome back day, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good volume, Charlie.

Had a nice leg day.

20 min cardio with 10 min of hiit.

Leg extensions
Lying leg curls
Front squats 5x6
Bulgarian split squats

All were done with 7x10+ except for squats

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's some leg volume! Nice session Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

683lb high rack pull lol

Missed 771 ... almost got it ... but still missed it.

http://img.photobucket.com/albums/v2...sg4wzmihr.jpeg

It was a fun day at the gym lifting with a couple rly strong guys so end of workout shrugs turned into high rack pulls lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's a badass looking gym

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great looking gym, Charlie.

Chest today, back tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah it's a rly cool little gym! It's Terry Bryan's gym at TigerFitness.

http://img.photobucket.com/albums/v2...sl5azwv4v.jpeg

http://img.photobucket.com/albums/v2...slo1lutjv.jpeg

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last really hard core gym by me closed down probably 13-14 years ago. The one I train at now has the best free weights an equipment in the area, but it's nothing like the old days.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Short, relatively heavy, intense back workout today, lots of reps for going pretty heavy.

T-bar rows 225, 250, 270, 295, 270, 250
Barbell rows 225, 275, 295
Superset T-bar rows/Barbell rows 245/225, 225/225
Cable rows 260, 280, 300, 240
Pullups (narrow grip) 2 sets (wide grip) 1 set (Superset narrow/wide) 1 set
Dead hang

Re: Pumping Iron with Zemekone and Icehog3 II
 

Short on time today, hit shoulders and one super set of arms.

Seated military press behind neck
Supinate do front bb press
Kb side delt raise
Bb upright row 5x2747373 or it felt like it at least

Cable push down - DB curls

Now eating tons of Japanese food. Fasted 18 hours, it was time to feast.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pigged out today, mostly quality calories, but did have a piece of chocolate peanut butter cheeesecake after dinner. Small but dense, and delicious. I'll just say I have lots to work off tomorrow between the gym and hockey.

Re: Pumping Iron with Zemekone and Icehog3 II
 

that gym looks effin awesome!! good work this weekend guys.. back day today after work..

Re: Pumping Iron with Zemekone and Icehog3 II
 

This thread is the best ... it's always a good mix of lifting and eating :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

agreed.... I cant wait to eat like Furious Pete.. lol

on a bright note, I still have my abs.. If I didn't see it with my own old eyes, I wouldn't even believe it myself.. one pizza and kiss them goodbye! lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Really good day of training. Focus and energy was there, only had 120g of caffeine as a pwo.

20 min of hiit on the elliptical

T bar row
Pull-ups - seated close grip row
Bent over DB row 2x15

Finished up with some quick arms

Bb curl
Reverse grip cable curls - rope extensions
DB curl - DB skull crushers 2x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Huy. :tu

I hit shoulders today, just presses and shrugs, but a good workout.

One of my buddies gave me some samples of the new coffee based PWO he is selling, I am skeptical, but will give it a try sometime later in the week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Haven't been taking any pwo really because how late I've been training, and it's been perfectly fine. Had a good day of legs today, hit volume, didn't go too heavy. I think heaviest I hit was 225 for front squats. Everything else was good volume 75-80%1rm

10 min on the treadmill to warm up

Leg extensions
Seated leg curls
Front squats 5x6-8
Stiff leg deads
Plate loaded squat press

Everything was about 4-5x10+

Chest and abs tomorrow and then off for a couple days to herf :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

did a quick shoulder sehs yesterday before 30 mins of stepper..

5 sets of DB press
4 sets of front raises
4 sets of seated rear delt raises
4 sets of side lateral raises

done!.. I only got up to 90's on db presses, and I felt like I was spent.. I can definitely feel my strength starting to wan.. frustrating but part of the gig I guess.. bleh

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got in a good back session ytrdy.

Today I'm supposed to ... run *GASP*

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Fellas. Off day for me today. My police hockey team won the league last night, and I had a loooot of Guinness, so off day fell prefectly. :lr
http://i196.photobucket.com/albums/a...psv28cs4mw.jpg

Re: Pumping Iron with Zemekone and Icehog3 II
 

Congrats Tom!!! :)

Btw, that run absolutely sucked balls lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

:lr

Thanks, Charlie!

Re: Pumping Iron with Zemekone and Icehog3 II
 

congrats Tom! hard work pays off!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yes, I'm glad those guys I play with work hard so I can goof off, Ron! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I feel like you win every hockey league, fantasy league, whatever has the word hockey, you win.

Congrats, Chief. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Huy. If only I could win the $40,000 Fantasy Hockey Winners' Challenge! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Make sure you buy some more of the RA 225th and send me some, if and when you win.

Off to hit chest.