Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, pretty unmotivated when I got to the gym. Went heavy on the first exercise to get my head into it, then upped the reps the rest of the way.

Bent over rows 245, 275, 295, 315, 325
T-bar rows 250 x 4 sets
T-bar/Bent over Supersets (varying weights and which movement first) x 4 sets
Cable rows 260 x 3 sets, 220 x 1 set

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Tom. As you wel know, some days it's just about doing the work.

Deadlifts and back for me as well ytrdy and a run with the wife today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

How's the injury, Charlie? Deads going well?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hit squats tonight 315 3x5, I'm starting my strength routine again. I'm curious to see where it will go.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work fellas.

Wheels today. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work guys!

Back feels like it's responding reasonably well to lower weight & focus on form. Definitely still not awesome but the pain has decreased a lot.

SMASHED shoulders today ... Heavy OHP followed by a TON of HT/volume. I'm gassed!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff Ken, Huy and Charlie. :tu

Shoulders for me as well.

Pre-fatigued with rear delt work, those puppies were en fuego.
Presses....good strength, endurance really crapped out about the 6th set after the rear delt work.
Finished with barbell shrugs up to 405.

Good day, short, heavy and intense.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wheels, felt like I needed a wheelchair to leave the gym.

Re: Pumping Iron with Zemekone and Icehog3 II
 

:ze :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Forgot my check in Friday after tooth removal. Felt gassed in the morning so just did some general light lifting chest and bicep.

Afternoon hit then did a light warm up. Felt good lifting a set of 45's easily again.
Incline 10x3
Steeper incline 2x3, really couldn't get the bench under so I was straining my shoulders getting the bar of the rack
Flat wide grip 12x3
Regular flat 8x3
Narrow 6x3
Dumbbell flys 10x3
Incline flus 10x3
Cable flus 10x3

Dumbbell curls 10x3
Hammers 10x3
Reverse easy bar 10x3

Tweaked my back while doing some house work so light chest and legs this morning. And got to go home early so pulled a lazy boy this afternoon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That chest must be singing after all that, Greg! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Tom, Huy & Greg.

Ran tonight with the wife .. earlier today I did some rack pulls at light weight and for volume mainly to focus on form and work on the grip strength. 3x10 @ 225 / 3x5 @ 315 / 1x3 @ 405 and then shrugs at 3x15 @ 225. Finished up with 3x100 of battle ropes.

One full week into low carb again and i'm down a few lbs so the cut is officially on. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

CLAMF! :D

Arms today, really blasted tris, and repped bis at a medium weight on preachers.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I saw an IHOP commercial and wanted some pancakes... So I made some protein pancakes. :)

Back day, along with everyone at the gym.

Single arm front pull down
Seated cable row
Wide grip pull down - stiff arm pull down
Bent over bb row (light wright. Did these close grip)

Single arm preacher curl 6263x72636 or at least it felt like it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Manimal!! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Little shoulders and arms today, didn't want to go too long.

Standing Arnold press
Seated cable press
Cable side delt raise
DB side delt raise

Skull crushers - incline DB curls
Tri kick back - standing DB curls

Re: Pumping Iron with Zemekone and Icehog3 II
 

Very nice, Huy. :tu

Off day today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Huy!

Did arms today and did the last superset on a 10min timer doing continual rotation between tricep extensions and cable curls, every set to failure and I used BFR (blood flow restriction). Hoping that adding this in will help my elbow heal up a little bit faster and building more muscle certainly wouldn't hurt :)

Then some cardio with the wife tonight before hot tub!

Re: Pumping Iron with Zemekone and Icehog3 II
 

"Cardio", Charlie? You little devil! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

For what it's worth, I don't wanna do cardio lol

But I need to drop some more fat so I have to do cardio now, for my sins :/ :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last days at the gym, closed for 3 weeks for construction. Time to hit the trails, at least it's not hot yet. I could always be let in but our facilities guy said that I don't want to be in there because of the chemicals that they're going to be using.

Back and biceps tuesday and shoulders and tri's yesterday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Enjoy the trails, Greg.

International Chest Day, high rep low weight day.

Inclines to 245 6 sets
Flat bench to 245 4 sets
Super sets machine flyes/incline 250/165, 265/165, 280/165

Re: Pumping Iron with Zemekone and Icehog3 II
 

Trails? Sounds kind of fun actually, but not this weekend. It's suppose to be in the 90s!

Chest days are the best days. We use to sip protein shakes when we thirstay - biggie smalls

Flat bench 5x5 didn't go too heavy, worked on explosion
Incline alternating DB press
Seated cable flies - cBle presses 5x10-12 (burned like a mothafatha)

Single arm cable extensions
Over head cable extensions
DB kick backs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice wotk, Huy!

Back yesterday, really short workout but my lats felt gassed so it musta been ok.

Wide pulldowns 180, 210, 240, 250, 260, 270, 220
Bent over rows 225, 245, 265, 285, 245
Close grip pullups 3 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Low carb last two days, been a struggle, especially today's leg training.

Leg extensions to warm up
Front squats 5x5
Plate loaded squats 4x15
Lying leg curls 4x15
Leg extensions 3x15/20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day today, lots of reps

Seated military press 155 x 4 sets, 165, 175, 155, 185, 145
Machine rear delts 115, 145, 175, 130
Close grip shrugs 245, 275, 295, 325, Drop set 325/275/225

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work fellas.

I hear ya, Huy. I know all too well the difficulties on training low carb for the first week or two. I've been insanely gassed the last couple of days. I was so beat today at the gym trying to do shoulders and bis that i'm considering taking a deload week. Haven't done a full deload week since idk when ... but my body is all banged up from my elbow to my back to my shin split. Might need to recover a bit this week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wanted to get a back day in before game 7 and an early Father's Day dinner.

Pull ups 10x10
Landmine row 6x8-10 w/drop sets
Neutral grip lat pull down 4x10

Ez bar cable curls 3x10 focused on the negative
Preached curls 4x10
DB curls 4x10-14

Re: Pumping Iron with Zemekone and Icehog3 II
 

How 'bout them Cavs? ;s

Arms yesterday, skullcrushers, pushdowns, cambered bar curls, preacher curls.

Off day today, then I will train my whole body over two days. Then 5 days off, my first long break since March.

Re: Pumping Iron with Zemekone and Icehog3 II
 

First time hitting the gym today in a LONG time. Started with legs today...barbell squats, leg curls, leg press, calf raises, and leg extensions. Always do 2 sets of crunches after each workout as well.

I'm not looking forward to tomorrow and the day after.

Re: Pumping Iron with Zemekone and Icehog3 II
 

So i had a bad weekend. Our latest weight loss challenge ended Friday and I WON!!! WOO HOO.

So I took the weekend to celebrate. No gym. Ate really bad. lol

But I am back at it tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck when you're on the "throne" :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

What a way to start back, Jay! :hn

Congrats on the win, Rob. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Eabod, Tom.

Toms favorite day.

Standing Arnold presses
Seated military press
Bb side delt raise
DB side delt raise 10x10
Cable upright row - cable front raise 4x8-12

Reverse cable push downs - cable push downs
DB overhead extensions

Re: Pumping Iron with Zemekone and Icehog3 II
 

Only if Lebron's is in there. ;)

Chest and legs tomorrow....then hockey. Yeehah! :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

When you coming down, clown?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Be in San Diego Thursday, and at Doug's on Friday. You?

Got up early, did legs, chest, shoulders and tris. Shoulders went really well considering a did a lot of reps on flat bench, maybe the warm-up helped? Tris were basically gassed by the time I got to them, but I'm sure I did some (positive) damage.

Only back and bis now for tomorrow....unless I throw in some more tris for a laugh.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'll see you on Friday. I have to work at 3am Saturday morning so I can't stay long at Dougs. I'll be there all day Saturday though.

Chest and arms with my brother.

Cable flies - cable press 4x
Incline alternating DB press 6x

Reverse grip push downs - push downs 4x
Bb curl (in the squat rack :)) 3xfailure + 2 drop sets
Dip machine - reverse grip curls 4x
Cable extensions 3xfailure + drop sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lift....look forward to seeing you. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last workout before vacation. Supposed to be back and bis. Had a great back workout with heavy high rep sets of bent over rows and cable rows. Bis...I was gassed. Put 125 on the cambered bar, picked it up and put it back down. Did a couple light sets of preachers and called it a day. Now a week off the PWO, supps and weights. Should be hungry to get back on Tuesday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You guys keep those weights moving for me please! :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Have a great vacation, Tom!

Did conditioning workouts Monday - Wednesday ... i'm exhausted and banged up so i'm taking today off. Gonna try to get a nice nap in later. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Well, I got back on the house this evening after taking about a week off. My body needed.

Ran 3.2 miles this evening and took q minutes off my time. Guess the rest did me good.
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Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice leg day before our big herf this weekend. I made it up for you Tom.

Stair master to warm up 5 min
Leg extensions to warm up 5x10ish
Hack squats 6x8-12
Squats 7x8-10 w/drop sets
Standing hamstring kick back machine 3x15

That's a wrap.

Re: Pumping Iron with Zemekone and Icehog3 II
 

morning guys! I finally got my new computer and im glad to be back! missed you humps!

did arms yesterday and if my delts feel unstiffer after work, then delts today :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Another small PR bump on deads today... did 295, which went up way easier than expected, so went up to 305. I think that is exactly double my body weight these days. Previous PR was 300, so, not a big bump, but cool nonetheless.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Dan da man. Nice numbers brother, miss you. Wish you were here this weekend.

Going to try and get a nice pump in before the herf today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs today. Took the elevators down.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breast.

Heavy on incline bb 4x4
Hammer strength bench 4x12
Incline DB flies 4x12

Some tricep work.

Tom, stop slacking

Re: Pumping Iron with Zemekone and Icehog3 II
 

I got in at 4AM Tuesday morning, so yeah, Huy, some slacking. Heading in in 15 to start making up. :D