Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Charlie.

Push day. Heavy presses, hit incline 225 for a nice 3 second pause 3x3. That was the highlight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice days, Charlie and Huy! :tu

Yeah, Charlie, I am hoping this rear delt/lat thing isn't going to be long term/permanent like the rest of the shoulder, but it might end up being that. Time will tell, 37 years of heavy lifting has to catch up some time, I guess. Maybe some surgeon will use my as a guinea pig for a bionic joint. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job Huy and Charlie! Nice PR Charlie!

Hopefully you kick it Tom, although joint work has come a long way in 37 years.

Tonight was best bench day for me in a while, back up to my precious stall point
Bench 5x5
Cable rows 4x10
Stair machine 30 minutes, added 92 floors to my tally.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Chris ... stair stepper is brutal.

I managed 15min last night after my squats & supplementary leg lifting. Shooting for 30 today + some elipticall.

Re: Pumping Iron with Zemekone and Icehog3 II
 

A friend of ours teaches a Group Powet (HIIT) class and invited us to join it today. My elbow handled the lower weigh/higher reps way better than I thought. Not sure that such a squat heavy exercise class was a good idea the day after heavy squats/supp leg lifting/stair machine. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

High reps and pretty low weights for me for chest today. Felt good and I was pumped like a MoFo, Charlie.....just wasn't impressing the chicks with my strength today. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squat day, fairly heavy.

315 5x5
Pause squat 265 5x5

That's all :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs pumped as a MoFo, Huy? :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

No, just tired as a dad with a 2 week old baby keeping him up.... Oh wait, it's real life.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Stupid sexy real life....... ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Best things I did to build pull-up strength and do more was negatives, slow descents, and not going to failure.

Heavy negatives at the end of your back workouts will help a lot. Your lats and biceps respond the best to movements where you have to hold weights. Start at the top and just hold yourself there. Lower a little bit and hold there. Continue until you are at the bottom. Try to make it last 10 seconds.

Use 3 second descents on your pull-ups.

In general for strength you want to stop a rep or 2 before failure. You need a I keep your CNS from getting fatigued.

Those will all help. You will get there in no time.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Agree with Christos, always try and do some slow work on back. I also like to take that last possible rep on rows and hold it at contraction until I can't grip the bar anymore. I did just that when I did back today...a bit lighter than usual, but I dropped my rest periods by half and upped the intensity that way.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Feel the burn! I try to hold all my heavy shrugs for 3sec on each rest but 10-15sec on my final rep of each set. BBBUUURRRNNN!!! Pumped like a MoFo, as someone once said :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

I do that on shrugs as well, Charlie, hold that last rep as long as I can. :tu MoFo!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Add me to the list of holding shrugs for 3 seconds minimum and last 2 reps as long as I can. Big Traps are the new abs ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol traps are where it's at!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

So this afternoon there was a tremendous and audible, yet not very painful, POP from my right elbow. Today I was able to do more chest and tricep work than I have in nearly 2 weeks. :)

Squats, Deads, Bench (flat, incline, decline), Flys, Close Grip Bench, Reverse Grip Tricep Extensions, Dips ... finished up with 30min on the stair stepper. Then came home and mowed the lawn lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

I haven't hit traps in months...

Volume push day. Nothing special, aimed for 8-12 reps on all working sets.

Incline DB press 5x8-10
Flat DB flies 3x10
Seated cable flies 4x10-14

Seated smith machine press 4x8 - plate front raise
DB side delt raise 3x8-12
Bb front raise 3x10-12

Finished up with some tricep work

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I was gonna mention that, Huy....
;)

Good days for you and Charlie. :tu