Re: Pumping Iron with Zemekone and Icehog3 II
 

I did biceps and triceps the other day (Tuesday) and I ended up doing about an hour and I was feeling good.. and then an old buddy stopped in whom I haven't seen in a while and he asked me to do buddy curls with him followed by a tricep pulldown marathon..

I was dying after the buddy curl marathon and opted to go first on the tricep marathon..

end result. 1 set of 1000 reps. different angles to prevent cramping and Nicole was changing the pin every now and then. It took me about 28 minutes and I was engulfed in sweat, head to toe.. and 36 hours later, my triceps are sore beyond any comprehension.. definitely worth a try (worth a tri, lol)

yesterday I did delts and I was still so sore from arms, I had to make it a 4 workout day.. quick and painfull lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

BTW, Happy Birthday Tom!

Re: Pumping Iron with Zemekone and Icehog3 II
 

1000 pushdown set! Holy lactic acid, Batman! That's insane! :D

I will not be trying it anytime soon as I have no girl to adjust the pin. ;)

Thanks for the BDay wishes! And for my special day, I get my favorite workout....shoulders! :hn :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got a nice jog in Tuesday after work before getting kicked out of the gym.
Bi's and shoulder yesterday. Back and Tri's this morning. Shoulder, elbow and back pain are all back. Might go see the Chiropractor tomorrow and maybe the masseuse next weekend.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice woirk, Greg! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good job guys. Some serious volume, Ron.

That's what you're going to have to deal with Greg, pain. I have some elbow issues and lower back pain from time to time myself. Glad to see you're keeping at it, brother.

Shaping up for that honeymoon?

Btw, if it weren't for you bday, Tom, I would have said get your **** together. Lol. Enjoy your day, brother. Eat some of that Chicago deep dish for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

thanks guys.. its not shaping up to be a great idea.. I had to skip shaving this morning because my triceps are still on fire.. lol.. maybe if I was 26

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'll get my **** together anyway, Huy. :r

Shoulders and tris today, skipped pressing and did a lot of secondary movements for rear and middle delts, shrugs etc.

Did triceps pushdowns, lots, but LOTS less than 1000. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

999?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Channeled my inner Tom today and did an insane back day

Pull ups 5x8-12 just short of failure
Bent over DB row
Wide grip pull down
Deadlifts (haven't dl in a while, went lightish) 4x8
Seated v grip row
Reverse grip pull down
Machine pull down (reverse grip. Did these really slow for a nice stretch)

Didn't count my sets other than what I posted. Just went and went.

Re: Pumping Iron with Zemekone and Icehog3 II
 

sounds lat-tastic Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice! Was that a Psychotic day, Huy?

998 I think, Ron. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just bis today, saving gas for 3 games in 4 nights with workouts every A.M.

Cambered bar curls 125, 135, 145, 145, 145, 155, 145
Olympic bar curls 115, 125, 135, 105
Preacher curls 115 x 4 sets, 125 x 2 sets
Cable curls 80, tried 100, gassed, I quit. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah it was, maybe that's why I was sweating so damn much?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, it makes me sweat too. Used it with the Insane Veinz today. I give the Psychotic an "A', and the Veinz a "C".

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm still iffy on it.

Wasn't suppose to train today because I'm on a new program but decided to go tonight just to hit some weak points.

Chest:
Incline DB 5x8-10
Flat bb 3x10 with 1 heavy set for x5
Chest press - machine flies 5x12

Giant set my tris and bis:
Cable extensions - close grip push downs - dips 4x12
Ez bar curls - cable curls - preacher curl machine 5x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rep day on some War Juice and sme Vasky...much better pump than Veinz.

Incline bench 185, 205, 225, 245, 215
Bench press 255, 275, 305, 255
Decline Bench 245, 275, 225
Machine flyes 220, 235, 250, 265

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, took 1 1/'2 scoops of Psychotic with no pump agent.

Tweaked my back a little on the bike on the way in, decided to start with cables and not row unless it loosened up a little. It did, but still kept the rows moderate and brief to avoid making it worse.

Wide grip pulldowns 180, 200, 220, 240
Barbell rows 185, 205, 225, 245, 265, 225
Pullups 4 sets
Cable rows 220, 240, 260
Pullups 2 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last shoulder day I did no pressing. This one, I did nothing BUT press. Nothing heavy, lotsa reps, 125 up to 195, back down, back up once more, all over the map.

Re: Pumping Iron with Zemekone and Icehog3 II
 

now after me, lets all say Supraspinatus! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

No. Sounds bad.

Re: Pumping Iron with Zemekone and Icehog3 II
 

ughh. took most of last week off as I was out visiting my brother. Actually helped I think. Got a little body rejuvination.

Then I was back at it yesterday (chest) and today (biceps and forearms).

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good deal, Rob! :tu

Did arms today, supersetted for reps. A good send off for my first 2 day break in over a month.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, men.

Had a good 3 days off. Going to be working grave yard for a while so I'll have to rely on some "good" stuff.

Pushy day.

OHP 5x5
Alternating DB flat press, never done these before. Felt good! 5x8-10
Flat DB flies 4x
Hammer strength press 4x w/drop sets
DB side delt raise - bb upright row 4x
Supinated Bb press 4x

Did some quick abs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey all ... looks like everyone has been hard at work.

Got in a 2.7mi run today. Slow pace but managed to not stop/no intervals.

Got shoulders tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs. Man... Tough after being up all night. Body is slowly trying to adapt to this.

Warmed up with leg extensions 3-4x12+
Front squats 5x8 @ 70%
Hack squats 4x10 w/3 drop sets
Hamstring kickback machine 4x10ish
DB stiff leg dead 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

glad to see everybody is still on the grind.. still working 80hr weeks, and I haven't worked out for sh*t. gonna try to do back today after leaving work early.. should be back on schedule next week; as I cant take this anymore! hehe

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Huy!

That sucks, Ron ... hopefully you're back to normal next week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice working out in the evening after work again. Getting longer intervals on the treadmill. 35min jog/walk while pumping dumbbells. Then a back workout.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I think I'm going to switch it up today and do some hiit or just hit the track.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Second day off for me, scheduled that way. Back at it tomorrow.

Keep hitting it hard, Men!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Accessory work today ... did 3 heavy sets of everything in the 5-8 rep range followed by a 4th set at 25-30 reps (i.e. Wherever I failed after 25 reps).

I usually just do one heavy set @ 5-6reps and then do a lighter 25rep set w/ multiple drops.

Today's version destroyed my arms lol

With my lower back slowly slowly mending I've been working on bench & OHP strength. My shoulders are whipped today after ytrdys lift. Managed seated OHP 5x5 @ 135 with comfort (no shoulder or elbow pain) so I'm psyched. Bench progress has been good. Should be back to doing sets @ 225 really soon. 5x5 @ 185 has been clean and fast.

Got another 2.5mi run tomorrow. Working up to doing a 5k. Don't wanna do one unless I can run the whole thing.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like your on the right path, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, so much for cardio. If you count arms as cardio :)

Superset day.

Close grip bench - bb curls
Incline DB curls - incline DB extensions
V grip pull ups - close grip push ups
Cable extensions - cable curls

Pretty much 3-4 sets x 8-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Huy. **** cardio. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

So after I posted yesterday, I found out Nicoles cousin died overnight.. So I did not end up doing back day afterall.. gym bag just sat in my car.. long night indeed

today I should be ok to get back in there

keep hittin it hard for me fellas!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tell Nicole I'm so sorry for her loss, Ron.

Re: Pumping Iron with Zemekone and Icehog3 II
 

will do Tom.. Thank you for that..

this is really the first time she has lost anybody.. I could see she was in a noticeable "funk" yesterday :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sorry for Nicole's and your loss. Wish there was something I could do. We lost my wife's uncle last week and we were close so I feel your pain. Try and stay focused on the good memories.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Managed a super slow 3.12mi run today. Wasn't worried about pace, just wanted to hit a 5k distance. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Int. Chest Day, 1.25 scoops Psychotic and 1.5 of Vasky. Trained medium weight for reps, Inclines, then some at an angle between inclines and flats, verticals, declines, and super heavy machine flyes to finish. Awesome burn, great pump, think I did some (good) damage.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it, Tom!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie....hope you're feeling good today.

Short and sweet back day.

T-bar rows 205, 225, 250, 270, 295, 270
Barbell rows 225, 255, 275, 245, 225
Close grip pulldowns (varying grips) 200 x 4 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did some volume rack pull weight. Stayed lighter and rly rly focused on form ... didn't go over 405. Back feels ok. Afterwards I wrecked my arms again lol Got PLAMF!

Re: Pumping Iron with Zemekone and Icehog3 II
 

PLAMF! WTG, Charlie! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hit volume for lats today.

To celebrate my birthday, I did bday pull-ups 31x10 so 310

Wide grip pull ups - 310 @ an hour and 5 min
V grip pull down 4x8
Bb bent over row 4x8 with 3 drop sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

31 sets of 10, or 10 sets of 31? If the latter, you are my all-time hero. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

First 10 sets were 15 for 150 and it went down after that... Drastically lol

Got as low as 6 reps. Finished in 26 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Still an awesome feat, Huy! :hb

Re: Pumping Iron with Zemekone and Icehog3 II
 

happy birthday Huy!