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Re: Pumping Iron with Zemekone and Icehog3 II
First semi solid day at the gym, just trying to get back into routine. Waking up at 5am sucks. Just did some chest work and leg work today. Pretty bad from what I am used too, but starting from scratch again. Just a quick 45min routine instead of a long drawn out work out, I have to wake up earlier than 5 am. Went from a 275lb set to struggling with 95lb set and a 720lb leg press to 270lb :na Worst is I can't even sit up from the bench I have to roll my chubby self off :r:su
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Re: Pumping Iron with Zemekone and Icehog3 II
Being back starts out tough, Greg...stick with the comeback and you know it will just get better and better. I'm banking on it. :tu
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Re: Pumping Iron with Zemekone and Icehog3 II
You have to roll off the chair when we herf anyway,
What's the difference? Xoxox |
Re: Pumping Iron with Zemekone and Icehog3 II
chest day today
barbell bench press 125x10, 130x10 & 130x10 barbell incline bench press 70x10x3 machine fly 120x10x3 dumbbell bench press 70x10x3 dumbbell incline bench press 50x10x3 dumbbell fly 30x10x3 arms tomorrow |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Rob. :tu
Be nice, Huy! :mad: |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work fellas.
lol Greg ... i'm in the same boat :) Got in a decent chest session ytrdy. Really been focusing on bringing up my bench since it's easily the weakest of my compound lifts. A couple buddies have been trying to talk me into doing a push/pull meet this summer or fall, since heavy squats are still really messing with my back. I'm slightly encouraged about my squatting though as a really experienced PL buddy gave me some pointers and form adjustments recently and i've been able to air squat with these adjustments w/o any lingering pain. I know that doesn't sound like much but it's a big deal to me. :) Got some back and a little bis on the docket for today ... and some jogging. |
Re: Pumping Iron with Zemekone and Icehog3 II
Took today off, had a late game last night and felt like I'd flip flop my scheduled day off from tomorrow to today. Back at it manana.
Good to "see" you, Charlie! |
Re: Pumping Iron with Zemekone and Icehog3 II
U took today off cuz u spent all your energy jumping around during last nights Hawks game. Wrong team won but good series and good game.
Got in some heavy back work today. Felt rly good ... gassed now tho lol Oh yeah and the wife is on week 2 of 5x5 :D |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work guys, glad to see you back Charlie.
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Had half a Chipolte burrito bowl for 1st dinner, I'll have the rest later. Ask for the guacamole on the side and they give you a sh!t ton more. So my Psychotic arrives today. Ordered the Veinz from the same eBay seller, wondering why that didn't come to. USPS shows it as delivered. Closer inspection shows the same DC number for both items. Contacted the seller via eBay, he got back to me within 15 minutes, and shipped out the Veinz. |
Re: Pumping Iron with Zemekone and Icehog3 II
I hear ya, Tom. Like I said, wrong team won :/
Got in some cardio with the wife after her 5x5. I did a steady two weeks at 2750-3000cal with consistent lifting and cardio. So this week has been a reduction to 2500cal/day. I'll reassess my weight in another two weeks to see if I wanna cut some more cals or add in some more cardio or both. :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Psychotic? Vein? Sounds like crazy stuff?
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Re: Pumping Iron with Zemekone and Icehog3 II
I hear good things. May try the Psychotic tomorrow with some Vasky, since the Veinz probably won't arrive before the weekend. I'll report back, Charlie.
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Re: Pumping Iron with Zemekone and Icehog3 II
Cool, let us know.
Late night shoulder and tri Behind neck bb press 4x5 Arnold presses DB DB side delt raise 8x12-6 Seated side delt raise - front raise 3x12 Single cable extension 5x10 Incline DB skull crush 4x12 |
Re: Pumping Iron with Zemekone and Icehog3 II
im back guys! fantastic vacation!! She said Yes!
http://s32.postimg.org/4st8r06yt/YES.jpg I was there for 8 days, 6 full days and two partial (travel) days. I worked out there 4 of the 6 full days, even though their gym was pretty crappy hehe.. I only gained 4 lbs surpringly while I was there.. most of it water.. I cant wait to get back on my daily grind! good to see all you chaps again! |
Re: Pumping Iron with Zemekone and Icehog3 II
im back guys! fantastic vacation!! She said Yes!
http://s32.postimg.org/4st8r06yt/YES.jpg I was there for 8 days, 6 full days and two partial (travel) days. I worked out there 4 of the 6 full days, even though their gym was pretty crappy hehe.. I only gained 4 lbs surpringly while I was there.. most of it water.. I cant wait to get back on my daily grind! good to see all you chaps again! |
Re: Pumping Iron with Zemekone and Icehog3 II
Good lift Huy!
Congrats Ron!!! That's awesome!!! |
Re: Pumping Iron with Zemekone and Icehog3 II
Congratulations, Ron!
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Re: Pumping Iron with Zemekone and Icehog3 II
Congratulations Ron!
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Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders and biceps yesterday with some cardio. Hills today. Tried do do some box jumps yesterday. I have a weird fear/bad luck with box jumps. Last time I did them in high school I missed the platform and slammed both shins into the cement. Last time I did them last year I missed again and slammed both shins into the platform. This time I tried my, ab muscles just kicked me and said WTF are you doing. Tried again and they slapped me again. This sucks, I think I would have rather slammed my shins again :sh
It's a weird feeling. I can do deads, squats and good morning although light, but try to trigger my core, something as simple as sitting up from the bench, and it's not happy. Don't all exercise's trigger the core somehow? |
Re: Pumping Iron with Zemekone and Icehog3 II
Congrats, Ron!
Core is involved directly or indirectly in most every movement, Greg. That's why making one's core stronger is a priority. |
Re: Pumping Iron with Zemekone and Icehog3 II
thank you guys! appreciate it!
very excited! |
Re: Pumping Iron with Zemekone and Icehog3 II
Ron, congrats brother. Happy for you. Awesome picture by the way.
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Re: Pumping Iron with Zemekone and Icehog3 II
congrats ron.
today was Triceps day Body weight dips 3 sets x 10 Cable Rope Triceps Pushdown 55x10x3 barbell lying triceps extension 50x10x3 machine triceps extension 85x10x3 dip machine 175x10x3 cable standing triceps extension 45x10x3 bench dip 3 sets x 10 |
Re: Pumping Iron with Zemekone and Icehog3 II
All tricep day? That's a lot lol, don't think my elbow would like me much after that.
some quick back work Pull ups 5x8-10 Wide grip pull down Bb bent over row Reverse grip pull down - stiff arm lat cable |
Re: Pumping Iron with Zemekone and Icehog3 II
I did all biceps, what would your elbows think of that, Huy? :D
Cambered bar curls 125, 135, 145 x 3 sets Olympic bar curls 105, 115, 125, 105 Cambered bar curls 145 Cable curls 75, 85, 85 Preacher curls 140 x 4 sets Told Huy I tried the Psychotic from Insane Labs today and give it the thumbs up, adding it to the rotation. |
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Re: Pumping Iron with Zemekone and Icehog3 II
They would love it, they love bicep day
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Re: Pumping Iron with Zemekone and Icehog3 II
bicep day was yesterday. :)
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Re: Pumping Iron with Zemekone and Icehog3 II
I think I might be doing the same thing as you guys are mentioning.. breaking my arm day into a bicep day and a tricep day.. a lot of ol skool guys I know usually do this.. im gonna try it for a while and see what happens
I ended up skipping the gym yesterday to go pick up my new Pickup Truck. I am working 12's today, so hopefully I can get a shoulder workout in later. Whats the latest in the day you guys can usually workout and take a PWO? im getting out of work at 7 and can probably be at the gym at 7:15.. but that might be tough lol.. any suggestions |
Re: Pumping Iron with Zemekone and Icehog3 II
Can't help you with that, Ron, the latest I've hit the gym in the last 10 years was 1 PM. I do take Amino Energy before late hockey games, and a double dose of that keeps me up an extra hour once in a while, but usually not.
Enjoy the new truck! |
Re: Pumping Iron with Zemekone and Icehog3 II
I've been training around 9:30 or even 10pm lately. I won't take any pwo other than the 120mg of caffeine that's in my amino cuts bcaa. You can take the amino energy like Tom mentioned. 2-3 scoops is like 150mg of caffeine.
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Re: Pumping Iron with Zemekone and Icehog3 II
here is how my week always goes.
M - Chest T - Biceps and Forearms W - Triceps Th - Back F - Legs S - Shoulders and Abs Su - rest M-F i do 20 minutes on the elliptical (since i broke my toe) or treadmill. Followed by my weights Saturday - atleast 45 minutes on elliptical and then weights. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice Ron ... what kind of truck did you get?
Today was some bench and shoulders for me. Starting my bench over from scratch since its as so awful so Monday and Today were both paused 5x10 @ 135, focusing really hard on form and speed. Both felt good so i'm gonna just go up 10lbs each week until my chest is feeling stronger, at which point i'll probably do a more strength based routine. Shoulders went well. Did some heavy work to start and then moved on to some volume. I usually do a little bit of Tris on chest day and a little bit of bis on back day and then just a full arm day on saturdays. I'm always open to trying new things tho and 2 full arm days sound kinda fun lol |
Re: Pumping Iron with Zemekone and Icehog3 II
International Chest Day here. Switched it up and went vertical bench first, up to 335. Two degrees of inclines and some declines. Just a switch up day, I'll throw dips, flyes and some flats back in next time.
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Re: Pumping Iron with Zemekone and Icehog3 II
International breast day here too!
Quick training. Quick for me is under an hour. Think it was a few min short of that. Incline bb Flat DB Hammer strength press Cable flies - cable press DB single arm extensions Cable overhead extensions Made sure everything was 8+ reps, nothing less. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back day, felt strong.
T-bar rows 225, 250, 270, 295, 270, 250, 225 Barbell rows 225, 245, 265, 285, 295, 225 Light shrugs 245, 265, 285, 305, 225 Pulldowns 240, 260, 220 Dead Hangs x 2 |
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it was a 2012 with 988 miles on it! belonged to an old guy and he literally had like 7 cars and never drove it.. it still has the window sticker in the center console, hehe BTW, I took your guys advice and tried a double shot of aminos for my 7:30pm workout.. I also rubbed on some Sweet Sweat and I had a great pump! and still fell asleep! felt great! thanks guys! |
Re: Pumping Iron with Zemekone and Icehog3 II
Very cool, Ron! :tu
Shoulders and tris yesterday, decent workout with the shoulder screamin'. Drank a lot of vodka last night, so might be an easy one today, maybe bis and abs? |
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Had a couple days being out of town visiting friends and family. Didn't eat so well but hey, it's vacation. Back on the grind tomorrow. Good work guys.
Ron, how is that sweet sweat? |
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I usually rub it on before I work out, and then I keep my hoodie on when I stretch and for the duration of my first 4-5 sets.. and by then, I am pumped and sweating profusely.. it definitely helps.. ive used it without keeping a hoodie or layers on and its not as effective.. but in all honesty, it WORKS. I was skeptical at first but its usually always in my gym bag nowadays! |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice! Maybe I'll give it a try, one day.
Long day of work... Fasted pretty much 24 hours too. Didn't get in a session till 9pm. Push day. Seated behind neck bb press 4x8-10 Incline DB press 5x6 Hammer strength incline 4x8-12 Seated shoulder press machine 4x10 Cable flies - DB upright row 5x10+ |
Re: Pumping Iron with Zemekone and Icehog3 II
Last Friday back and tri's and some light/high rep leg and chest thrown in.
Chest and legs yesterday with a 3/4 mile jog on the treadmill set at 6 incline. Today I didn't wake up :o:o But I can make up later after work. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Huy, Greg, Ron and all.
Off day for me. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good job Greg, keep at it brother.
Enjoy the day off, Toemas |
Re: Pumping Iron with Zemekone and Icehog3 II
Back day. Went in sore and kinda unmotivated, so set it up a little different to try and get jazzed.
Gym was empty so I set up two bars for bent over rows, one thicker bar with 185 on it, the other a regular thickness Olympic bar that I adjusted the weights. Also put a bar in the corner for T-bar rows. Alternated rows on the regular bar and T-bar, anywhere from 205 to 275 pounds. After every set, jumped over to the thick bar for reps at 185. Did 10 supersets and got a gynormous pump. Finished with 3 sets of cable rows (260, 285, 240) and my back was toast, as well as my grip. I can still barely type. Not bad for the way I walked in the gym. Hope you all have good lifts today too! :ze |
Re: Pumping Iron with Zemekone and Icehog3 II
savage back day! #Boss
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Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Tom. Love those kind of days.
Leg day and some rear delts. Really simple but a great "pump" and quads on fire. Leg extensions to warm the knees up 4x10+ 40-50% Front squats 3x8-10 @ 60% 4x5 @ 80% Hack squats 4x10 w/3 drop sets Air lunges - air squats - hamstring kick backs 3x10 giant set Face pulls 4x12 Bent over rear delt flies DB 4x12 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice work, Huy! :tu
I've got a 3 day weekend coming up so I will gt your stuff in the mail. |
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