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Re: Pumping Iron with Zemekone and Icehog3 II
Back day, row day.
T-bar row: 6x5(drop set) Seated close grip row: 5x5 Standing row machine: 4x5 DB row: 4x8 (drop set) Back extensions: 4x15 Used th V-grip to do pull ups: 5x5 Standing DB curls: 4x6 21s Ez bar curl |
Re: Pumping Iron with Zemekone and Icehog3 II
Saw this, 1:57 definitely what Tom does at the gym, 2:17 Huy:
https://www.youtube.com/watch?v=DxyZ71k99zo |
Re: Pumping Iron with Zemekone and Icehog3 II
Saw that a couple weeks ago, pretty funny.
Quad-Zilla Day. Squats: 8x5 (drop sets) Seated leg extensions: 6x10 (drop set) Single leg press: 4x8 (drop set) Seated leg press: 4x10 (drop set) Finished off with seated calve raises 5x15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Double Day...
Shoulders in the AM Standing BB presses: 5x5 Seated arnold presses: 4x8-10 Seated side lat raises: 4x5-8 Side lat raises using cables (single arm): 4x8 Incline DB front raises --- upright row: 4x6-8 Finished off with some BB shurgs and DB: 5x12 Arms in the PM (during my 2 hour lunch) Chin ups (using v grip): 3x10 Incline db curls: 4x6 Weighted dips: 3x10 Rope extensions: 4x12-14 Spider curl db --- incline close grip bench: 4x10 BB curls --- close grip push ups: 4x8-10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Pull Day. I love when I take 2.5 hour lunches...
Wide grip pull downs: 5x5-8 (dropset) Close grip pull downs V-grip: 5x5 (dropsets) Incline db row: 4x8-10 Stiff arm lat pull downs: 5x10 (drop set) Wide grip pull ups: 3xfailure (around 4 hahah, back was done!) |
Re: Pumping Iron with Zemekone and Icehog3 II
Been over 2 weeks for me battling bronchitis, hope to be back in the gym by Monday at the latest.
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Re: Pumping Iron with Zemekone and Icehog3 II
Get in there and crush it.
Hammy and a little chest action... weird combo I know. Sumo deads: 5x5 lying leg curls: 8x8 (drop set) Db lunges: 4x10 each leg Stiff leg deads db: 4x8 Seated leg curls: 5x8-10 incline db flys: 5x8 chest press machine: 3x12 Did chest because the wife wanted to do some... |
Re: Pumping Iron with Zemekone and Icehog3 II
Finally back in the gym after 3 weeks out with bronchitis. Stayed light for high reps first day back, and ran outta gas quickly.
Flat bench 205, 225, 245, 265, 285. Incline 185, 205, 225, 245, 265 Dips to failure 5 sets Abs |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice! Glad you were able to hit it today, Tom.
Chest Day as. Flat db: 5x8 slight incline db flys: 4x8 Hammer strength incline: 4x6 (drop set) Cable flys: 4x8-10 ladder push ups: 3x10 Finished off with some tricep work. |
Re: Pumping Iron with Zemekone and Icehog3 II
Finally back from Miami...omg so many stories...amd some pics.
Anyway, going to crawl to the gym and try to do some chest work. I'll do the one above me. |
Re: Pumping Iron with Zemekone and Icehog3 II
2nd day back, so did some back. Super light again, my muscular endurance is still low.
T-bar rows 225, 250, 270, 250, 225 Cable rows 4 sets @ 220 Pull ups to failure Abs |
Re: Pumping Iron with Zemekone and Icehog3 II
Not much lifting here as of late, lots if cardio (usually 8 miles on the bike and 3 or so on the treadmill) been doing a lot of short card (military) exercises, still 220 lbs so my size is ok, but need to get back into more of an overall fitness routine, I have to go to Fl. In a few years and do some academy stuff again :lr
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Re: Pumping Iron with Zemekone and Icehog3 II
Forgot how much I really hate going during the after work rush, especially in SF.
Had to work around the crowds and do what I could without having to wait 30 min for the squat rack. Back day as well, Tom. Wide grip pull downs: 8x6 DB row: 4x6-8 Single arm seated row: 4x6-8 (dropset) T-Bar row: 4x8-12 Hammer strength hi-rows: 5x8 (dropsets) Rope face pulls: 4x10-12 Seated incline db curls: 4x6 Reverse grip curls bb: 4x6-8 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice, Huy! :tu
Day off today necessitated by work training....probably not a bad thing, pretty sore from Monday and Tuesday. Back for shoulders and triceps tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
Leg day, focused more on hammys though.
Squats: 6x5 Lying hamstring curls (single leg): 5x8 (dropset) Stiff leg deads: 5x8-10 Seated hamstring curls: 5x8-12 Finished off with a couple shoulder lifts because I may not be training tomorrow due to a hectic day. Seated db press: 4x8-10 Side lat raises using cable: 4x10 Side raises --- front raises: 6x5 |
Re: Pumping Iron with Zemekone and Icehog3 II
Aloha guys, it's been a while and hope all is well with everyone. Physical therapy is on going and I'm still working 1 and 2 pound DB's. Such a humbling experience. Good news is that most of the pain from the bruised bone is finally going away after almost three months.
Bad news, my external rotation locked up, which is not common for what the doc did, so they crank on my arm and force it in short sessions, hurts like hell, but slowly getting better. Still have a long way to go, but all in all, getting better. Be healthy, :-) |
Re: Pumping Iron with Zemekone and Icehog3 II
Great to hear from you, Jay....hope that you continue to improve with therapy. :)
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Re: Pumping Iron with Zemekone and Icehog3 II
2nd to what Tom said. Get soon well brother!
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Re: Pumping Iron with Zemekone and Icehog3 II
Shoulder day for me coming up. While Jay heals for the rest of us, I will continue to be our token "cripple". ;)
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
I ran for a while the past couple days to work out all the alcohol. |
Re: Pumping Iron with Zemekone and Icehog3 II
question fellow.... Are floor dips good to workout your triceps ?
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Re: Pumping Iron with Zemekone and Icehog3 II
I prefer bench dips over floor dips for tris, Edwin, as you can get a better range of motion (i.e., deeper). Easier to add weight as you good stronger too.
Good shoulder workout for missing 3 weeks....relatively pain free too. Did seated military for delts, barbell shrugs for traps, and close-grip bench for tris. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back and abs
Dead lifts: 5x8 Reverse grip lat pull downs: 4x8 (dropset) Hi lat pull downs: 4x8 Lat pull downs using cable grip: 4x10 Wide grip lat pull down: 3x10 (dropset) hammer curls: 4x10 bb curl: 4x6-8 spider curl db: 4x6 |
Re: Pumping Iron with Zemekone and Icehog3 II
Today was supposed to me legs and bi's. Knee was tweaked after my game last night, so I just hit bi's and abs.
Barbell Curls to 145 Cambered bar Curls to 145 Preacher curls to 135 |
Re: Pumping Iron with Zemekone and Icehog3 II
I'm on such a effed up split. Quad-zilla day along with some light chest. I'll post it later, waiting for my sushi!
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Re: Pumping Iron with Zemekone and Icehog3 II
Front squats: 3x8, 5x4
Single leg extensions: 5x10-12 (drop set) Angled leg presses: 5x8 (drop set) Sumo dead: 4x5 Incline db press: 4x8-10 Flat bench db: 3x8 Fly machine: 4x10 (drop set) |
Re: Pumping Iron with Zemekone and Icehog3 II
International Chest Day. Didn't have a lot of strength so I repped it out.
Incline Bench Dumbbell Bench Dips Back tomorrow, hoping to have a little more testosterone. |
Re: Pumping Iron with Zemekone and Icehog3 II
After a real low energy, low strength chest day yesterday, decided to do moderate weight/high reps for back today. Kept the reps between 21 and 15, so the weights were pared down a bit.
T-bar rows 160, 180, 205, 225, 250 Dumbbell rows 100 x 4 sets Bent over rows 205, 225, 245, 265 Neutral grip wide pulldowns 180, 220, 240, 240, 180 Dead hangs to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
I thought we killed this thread :(
My splits have been funky, but slowly getting back to normal. Back today, basically copied Ben Pulaski's back session on one of his youtube channels. Negative pull ups --- lat pull downs high row (both arms) ---- db row T- Bar row (dropsets) lat pull downs, AGAIN (heavy) DB row, AGAIN (heavy) Finished with some bicep exercises |
Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders/Hamstrings
Standing DB press 4x8 BB upright row -- seated smith machine press - 4x8 (superset) Cable side raises -- bb side raises -- rope face pull - 4x8 (giant set) lying leg curls - 7x10 DB stiff leg deads - 5x8-10 Seated leg curls - 4x8-10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders today, short on time with a snowy ride in...
Seated military press 135, 155, 175, 195, 215 Standing military press 135, 155, 155, 135 Shrugs 225, 275, 315, 365, 405 |
Re: Pumping Iron with Zemekone and Icehog3 II
Deadlift day and Chest
2x8 @ 135 2x6 @ 225 2x4 @ 315 2x3 @ 375 2x1 @ 405 Flat db: 5x8 incline db: 4x8 hammer strength incline: 4x8 (dropsets) cable flys: 4x8-10 dips: 3xfailure |
Re: Pumping Iron with Zemekone and Icehog3 II
Supersetted arms today, crazy heavy and crazy fast
Skull crushers - Cambered bar curls Pushdowns - Preacher curls Close grip bench - Barbell curls Now grow, you M***********s!! :D |
Re: Pumping Iron with Zemekone and Icehog3 II
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Re: Pumping Iron with Zemekone and Icehog3 II
Back and Bi day.
Reverse grip lat pulldowns: 6x10 (first 2 were warm ups) Bent over bb row: 4x8 (2 drop sets) One arm lat pull down: 4x8-10 DB row: 4x10 Incline db curls: 4x6-8 Spider curls: 3x10 Reverse grip curl machine: 4x8-10 Taking tomorrow off, and then back at it on Sunday. I've not been taking very many days off like I use to just because my body feels great (knock on wood). |
Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
Love CT! |
Re: Pumping Iron with Zemekone and Icehog3 II
I like him, to an extent.
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Re: Pumping Iron with Zemekone and Icehog3 II
Off day. After 8 straight with hockey mixed in, I needed it.
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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
Olympic Chest Day today, moderate weight, and a great pump.
Bench Press 235,255,275, 295, 315, 275 Incline Bench 205, 225, 245, 265, 225 Pec Deck Flyes 205, 220, 235, 250, 265 Vertical Bench Machine 225, 275, 315, 225 Dead Hangs to failure Back day manana, see how I feel...Heavy if I have the gas after hockey tonight. |
Re: Pumping Iron with Zemekone and Icehog3 II
Had 2 days off, didn't like it, but the wife did. I swear, sometimes I feel she wants me to be couch potato.
Quad-Zilla Day. Front squats: 3x8, 3x5 Sumo dead: 4x8 Single leg extensions: 4x10 Leg presses: 4x12-10 leg extensions (close together): 3x12-15 Decided to do some shrugs to finish it off, since I haven't done shrugs in a couple weeks. Quads cramping up! |
Re: Pumping Iron with Zemekone and Icehog3 II
Good one, Huy.
I did shoulders and tris today, able to add a little more weight and have a little less pain...that's progress! :D |
Re: Pumping Iron with Zemekone and Icehog3 II
So my left knee to the side is purple and I can't bend sideways
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Re: Pumping Iron with Zemekone and Icehog3 II
Then don't do legs, problem solved, Troll King
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Re: Pumping Iron with Zemekone and Icehog3 II
Bad sprain at best, Marc, seen a doc yet?
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Re: Pumping Iron with Zemekone and Icehog3 II
Question for you guys. I've been using Cellucor C4 for my pre work out, but it makes my skin crawl. I've only recently started using prework ours so idk if this is normal? Basically I take it before I head to the gym. On the way to the gym I feel like I've got pins and needles all over. Generally starts in my hands and arms. Once I start working out it's gone. Is that normal or should I discontinue use?
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Re: Pumping Iron with Zemekone and Icehog3 II
Looking at some of the ingredients and there's 1500mg of beta-alanine. That's where you are getting that "tingle." When there's that much beta alanine, usually you will get that feeling. Beta alanine is in a lot of pre-workouts, if not most pwo.
So, to answer your question, Andrew. Yes, it's normal. Love that tingle. Most people that train, love the tingles :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
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Re: Pumping Iron with Zemekone and Icehog3 II
Do it! You don't love the tingles? You lie
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Re: Pumping Iron with Zemekone and Icehog3 II
I love the spider sense
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