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Re: Pumping Iron with Zemekone and Icehog3 II
Happy Bday Huy!!!
Today was some chest ... So of course I started with 4x10 paused front squat with bar only. :D Flat bench @ 5x5 & 1x3 Incline bench - 3x10 Cable Flys - 3x10 Standing Incline Cable Flys? - 3x10 Rope Tricep Pulldowns - 5x15 Wrapped it up with a 10min cool down on the treadmill Getting some actual cardio in tonight with the wife. Everyone have a good monday!!! |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Charlie.
Shoulders and arms for me today, medium weight and lots of volume. Leg day manana, should be fun after hockey. |
Re: Pumping Iron with Zemekone and Icehog3 II
Quick push day, strength felt better than I thought
Flat bb press 5x5-7 Seated OHP 4x8 Flat alternating DB press - upright row 5x6-10 Fly machine - side delt raise machine 6x8-12 Cable face pulls 4x10+ |
Re: Pumping Iron with Zemekone and Icehog3 II
Working on doubles this week. Treadmill with some low weight high rep, chest and legs yesterday morning. Treadmill heavier weight chest and legs after work.
Today, treadmill and some low weight, high rep shoulder and bi's this morning. |
Re: Pumping Iron with Zemekone and Icehog3 II
finally back to normal for me! did shoulders yesterday.. a lot of DB shoulder press, and barbell and db front raises as well as some rear delt db raises.
then 30 mins of stepper.. back to cardio + workouts because I am watery lol |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Men! :tu
Heading in for legs before work, keep fighting thge good fight. |
Re: Pumping Iron with Zemekone and Icehog3 II
I'm back to hitting the gym... out for around a year with tendinitis in my wrist. Life Pro Tip - don't get tendinitis in your wrist.
Been working on trying to get back to where I was strength-wise. Got deads at 285 but can't seem to break 300 (I was only about 6-8" from it last time I tried... just couldn't lock it out. I'll have it soon). I never really did deads too much before due to grip, but I got some straps (need better ones)... helps out a lot as I don't have much grip strength |
Re: Pumping Iron with Zemekone and Icehog3 II
Look at these straps, Dan...the "no dowel" version.
http://www.amazon.com/Schiek-Sports-...iek+wrist+wrap I've had osteoarthritis in my left wrist for years now, you learn to live with. Still better than my left shoulder. :r Leg presses to 765 today, then still leg DLs and hammie curls. Gonna be sore. ;) |
Re: Pumping Iron with Zemekone and Icehog3 II
Dan! Hope you're well brother.
Quick back and arm day. Worked out with the sister in law, so I had to adjust routine to her. My favorite, pull ups 3x12 Bent over bb row 3x12, did one heavy set for 5 Wide grip lat pull down 4x10 DB curls 3x13-8 Ez bar push down 4x10 21s Dips 4x15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Same kinda thing here Huy .. Buddy just getting back into lifting asked if I'd go with him so we did a back session.
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Re: Pumping Iron with Zemekone and Icehog3 II
good job guys.. a lot of legs yesterday! our gym got a new super squat machine, and I love it.. I did 6 sets of squats, 6 sets of leg extensions and 5 sets of HamCurls. and then 20 mins of stepper. I cried this morning when I sat on the bowl to take a dump.. lol
tomorrow is gonna be soreness! |
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Hey Tom! Those are VERY similar to the ones I have (exactly the same except for color and brand)... I was thinking of looking into something with longer straps, though. Hit some chest and back yesterday... |
Re: Pumping Iron with Zemekone and Icehog3 II
lol tomorrow sounds like it's gonna be rough, Ron ... best of luck
Gonna get a run in here in a bit. :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Completed my doubles yesterday with more shoulder and bicep work yesterday. Back and tri's this morning. These double's are wearing me down. I wanted to take a ten minute nap after work, woke up after an hour.
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Re: Pumping Iron with Zemekone and Icehog3 II
Love those 10 minute 60 minute naps, Greg. :)
International Chest Day...heavy, medium reps Bench press 225, 245, 265, 295, 315, 275, 245 Close grip bench 225, 245, 275, 245 Decline bench 225, 275, 315, 245 Incline (high reps) 185, 205, 225, 185 Tried to do dips but I was cashed. |
Re: Pumping Iron with Zemekone and Icehog3 II
Hey I just did a 20 min, 2 hour nap.
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Re: Pumping Iron with Zemekone and Icehog3 II
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Hippie curls, does this count? Had to remove some protestors from a gas and oil sale. Still got my workout in afterwards though as the 130 pound ladies didn't do it for me. |
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Re: Pumping Iron with Zemekone and Icehog3 II
Lol nice!
My legs are sore... Legs last night. The usual routine but I hit front squats heavier so did 3x3 but probably did 4x6-8 to warm up before my working sets |
Re: Pumping Iron with Zemekone and Icehog3 II
Good stuff gentlemen!
LOL Remo ... hippie curls ... I like it! :D Got an absolutely abismal shoulder session in today lol Got a decent pump going but being in the third week of this deficit is taking its toll on my strength. OHP 3x3 @ 145 was a tremendous struggle. :/ I did some front squats. 5x5 with the bad felt great. 1x1 @ 85 felt good. 1x1 @ 135 and I felt a pinch that I fear I'll be feeing for a number of days to come. :( This low back injury has been really difficult mentally. I can pull 500 but can't even front squat 135. For those who have had low back issues ... how long have u taken off from the movement to let it heal up? |
Re: Pumping Iron with Zemekone and Icehog3 II
Hope it gets better for you, Charlie.
Back Day today....hard and heavy. Bent Over Rows 225, 245, 265, 285, 305, 315 T-bar rows 270 x 4 sets, 225 x 2 sets Cable rows 260 x 4 sets Bent Over Rows 225 Dead hangs 2 sets |
Re: Pumping Iron with Zemekone and Icehog3 II
Breast
HS incline press Incline DB flies Flat alternating DB press Cable flies About 4-5x8+ Focus was on point today, kept weights relatively heavy. Some light delts and arms tomorrow |
Re: Pumping Iron with Zemekone and Icehog3 II
MMMMM....Huy's breasts, with a side order of Mulas.
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Re: Pumping Iron with Zemekone and Icehog3 II
Deadlifted today did triples @ 315/365/405/455 and a single @ 495 ... the deficit had 495 feeing HEAVY :/
Followed the DLs up with some GHR @bodyweoght for 3x10 / lower back extensions @ 70 for 3x10 / close grip rows @ 100 for 3x10 ... rly focused on keeping my core tight and controlling the movements. Threw in some incline bench at the end since I'm trying to hit my chest twice a week. Tomorrow is arm day :D |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Charlie. :tu
Shoulder day for me. Did military presses to 195, a bunch of rear delt work, then did traps with a guy I see at the gym all the time who had the rack, We just went set for set with no rest, 225 up to 325, back down to 225, back up to 305, then a drop set at 225. We probably did 12 sets in about 5 minutes, it was good stuff. Arm day for me tomorrow as well. |
Re: Pumping Iron with Zemekone and Icehog3 II
Also, i've eaten like a HOG today LOL
Nearly 3000cal which is WAY over my goal for this deficit. |
Re: Pumping Iron with Zemekone and Icehog3 II
Hypertrophy delts and arms today. Quick, little rest. Running on 3 hours of sleep but managed a good, focused session.
Behind back side cable delt 4x DB side delt raise 5x w/drop sets Bb front raise 5x Upright row 6x /drop sets Shoulder press machine 3x12-15 went light, shoulders were fried already. Bb curls 5x Over head cable extensions 5x Reverse grip cable curls - DB overhead extension 5x Reps were all 8-12. Time to hit the sack and try and get a good nights rest. See ya maņana fitfam |
Re: Pumping Iron with Zemekone and Icehog3 II
Lifetime PR on deadlift today... 300 pounds... went up easy, surprisingly. I've been trying this each week for a month and failed. That is double my current weight. :noon
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Re: Pumping Iron with Zemekone and Icehog3 II
Kick ass, Dan!!! Great work!
I had a pretty decent arm day today. I was gassed but still managed to do some good work and get PLAMF! |
Re: Pumping Iron with Zemekone and Icehog3 II
Dan the man! Nice going. We need to skype herf soon.
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice lift, Dan!
Good work, Huy and Charlie! PLAMF! Hope to do that to my arms in about 30 minutes! :ze |
Re: Pumping Iron with Zemekone and Icehog3 II
Got in a 4mi run ytrdy.
A marathoner buddy of mine talked me into taking up running again about a month and a half ago. I used to love running but that was back in school when I was a bean pole. Though I'm much much heavier now I'm starting to rly enjoy it again. About to head out and do some yard worn before going for a little jog to make up for my dietary sins lol |
Re: Pumping Iron with Zemekone and Icehog3 II
Quick back and bicep before pool n cigar day
Pull ups - t bar row 8x10+ Vertical row - cable low rows 4x10-12 Seated DB curls 3x12 Preacher machine 4x12-10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Hit some chest and tri's after a week off from the gym. Wasn't really feeling it.
Bench 245 3x10 Flys 55 3x10 Incline 205 3x10 Skullcrushers 75 3x10 Rope pulldowns Dips 3xfail |
Re: Pumping Iron with Zemekone and Icehog3 II
Didn't do squat today, I spent all sunday recovering and didn't even do laundry.
But working the doubles last week felt pretty good, although tiring. I'm going to continue with those this week. I feel like my muscles are starting to wake up :noon |
Re: Pumping Iron with Zemekone and Icehog3 II
That a boy, Greg!
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Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Greg!
Int. Breast Day on a Monday. :hn Good thing I'm going in a little late. ;) |
Re: Pumping Iron with Zemekone and Icehog3 II
good work fellers.. my workouts have been pretty good lately, even though my eating has been not ideal.. a lot better than before, but its been a gradual transition.. going to kill it this week! the working out is the easy part!
on that note, legs today! |
Re: Pumping Iron with Zemekone and Icehog3 II
^ ditto
Watched the Kevin Levorne interview today, I guess he's going to compete or try and compete in this years Olympia. His body of work has always been one of my favorites. Pause skwaats 5x5-6 Stiff leg deads 4x12 Single leg press 4x10-12 Single lying leg curls 4x10-12 |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work everybody!
Started a round of HT ytrdy ... my titties are super sore today lol Everything was 8 sets and shooting for 10 reps but always failure on the last couple sets. Brutal! Before I started I took 135 for a ride with 0 pain!!! First time back squatting any weight at all in a while. I know 135 doesn't even register but I'm taking it super slowly so as to no re-fubar my back. :) HT back today. |
Re: Pumping Iron with Zemekone and Icehog3 II
Aaaaaaand double post
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice work, Men! :tu
Strength was low on chest yesterday so I made up for it in intensity and adding more flyes and dips. Back today, had a late game last night, but still hoping for some gas. ;) |
Re: Pumping Iron with Zemekone and Icehog3 II
Good luck, Tom!
Did HT back today ... and I'm gassed lol |
Re: Pumping Iron with Zemekone and Icehog3 II
205 this morning, and feeling a tad weak.. been cutting for the last 4 days and im seeing my abs come back.. just wanting to find a healthy caloric balance now heading into the summer.. the heavy weights will probably be hidden until September.. lol
http://s33.postimg.org/7hdvgtupr/cut_FML.jpg image hosting more than 5mb |
Re: Pumping Iron with Zemekone and Icehog3 II
Looking good, Ron, wanna pop my abs but I think it's a lost cause. :r
Charlie, I did a very similar routine to my last back day, but dropped the weight on the T-bars, upping the reps and really holding the top contratcion. Ended up having a great, short day for not havng much going in. War Juice was my PWO of choice for this one. Bent over rows 225, 245, 265, 275, 295, 315 T-bar rows 250 X 4 sets, 225 Close grip pulldowns 220, 240, 200 Rest-pause pullups 2 sets to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice work everyone.
Just some shoulder pressing, shrugs and ever variation of curls today. |
Re: Pumping Iron with Zemekone and Icehog3 II
Looking good Ron, your eyes gonna pop out though :)
Chest day. Not bad, but not the best. Incline alternating DB press Decline bb Incline vertical press machine Cable flies - cable press 3x12-15 Hit some triceps as well but not much. |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest and leg day. Thought I could do 30min on the stair master; that was a lie :gary
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Re: Pumping Iron with Zemekone and Icehog3 II
thanks guys.. I appreciate the comments.. sorry about the popped eyes, I had pre-workout and a thermo pill that morning for cardio and abs.. I could have climbed a mountain that day.. lol
arm day yesterday, felt pretty good.. didn't go crazy.. today is an off day; gonna take the boat out. 87* and sunny! |
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