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Re: Pumping Iron with Zemekone and Icehog3 II
Nice excuse, knucklehead.
Back day. Super set. Wide grip pull ups - reverse grip lat pull downs 5x8-12 Seated wide grip row - kb rear delt flies 4x8-10 Bent over DB row 3xFailure Hammer strength front pull down 3x12-15 Zot curls 4x10 Preacher machine curls 5x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Knuclehead? Why I oughta.... :lr
Breasts yesterday....light inclines, heavy flats, heavy declines, light flyes. Hockey last night, insomnia after, looks like I'll pull a double tomorrow. I know, I know. Knucklehead. |
Re: Pumping Iron with Zemekone and Icehog3 II
Took like 2 naps today and said no to the gym... That didn't happen.
Single DB press Seated DB press DB side delt raise Lying DB curls Dips |
Re: Pumping Iron with Zemekone and Icehog3 II
Squat, bench & OHP 5x5 today.
Good work fellas. Nice PR Dan. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back today. Felt nauseous, tweaked my lower back, but still had a pretty decent workout.
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Re: Pumping Iron with Zemekone and Icehog3 II
You're a trooper. Hope it gets better, fast.
Front skwaats 5-6x5-8 to "warm up" Working sets 5x3 Bench 5x4-5 working sets Bulgarian split squats 6x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Bulgarian! You mogul! :D
Lower back feels a little better, gonna give it a go today. |
Re: Pumping Iron with Zemekone and Icehog3 II
Not sure for me... Watching Mason cause Staci has to see a few patients to see on a Saturday.
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Re: Pumping Iron with Zemekone and Icehog3 II
Back was good yesterday, did shoulders and arms.
Off today, legs and chest for an Independence Day workout manana. |
Re: Pumping Iron with Zemekone and Icehog3 II
I'm so tired, may even take another day off. Tired or lazy, whatever you wanna call it.
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Re: Pumping Iron with Zemekone and Icehog3 II
C'mon, Huy, a couple shots of Hemo-Shock and you should be ready to go!
Off for a legs and breasts extravaganza. |
Re: Pumping Iron with Zemekone and Icehog3 II
I did take 1.5 of psychotic.
Back day. Deadlifts 7x7 Wide grip pull down Seated cable row (alternating) DB pull overs Preacher machine curl Zim curls |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice!
Today is a War Juice, back day for me. |
Re: Pumping Iron with Zemekone and Icehog3 II
my week so far.
Monday - chest day - 1.5 mile run dumbbell bench press 60x10, 80x10, 80x10 dumbbell incline bench press 60x10, 60x10, 60x10 dumbbell fly 40x10, 40x10, 40x10 barbell bench press 155x10, 125x6, 125x4 barbell incline bench press 65x10, 65x10, 65x10 machine fly 125x10, 125x10, 125x7 Tuesday - arms - 3.2 mile run barbell curl 60x10x3 dumbbell incline curl 60x10x3 dumbbell alternate curl 50x10x3 bicep curl machine 95x10, 110x10x2 bicep curl machine reverse grip 65x10x3 Wide grip barbell curl 50x10x3 dumbbell palms down wrist curl 30x10x3 dumbbell palms up wrist curl 40x10x2, 40x20 Today - triceps - run this evening. Dip - 10x2, 8x1 cable rope biceps pushdown - 70x10, 60x10x3 skull crusher - 50x10x3 machine triceps extension - 65x10x3 dip machine - 145x10x3 cable standing triceps extension - 50x10x3 bench dip - 10x3 |
Re: Pumping Iron with Zemekone and Icehog3 II
Good week, Rob. :tu
Crazy Asian chick on the ****in rack again, so I did me some quads and some tris. Wasn't happy about it, though. Shoulders, bis and hammies manana if I have enough time. |
Re: Pumping Iron with Zemekone and Icehog3 II
How effing dare you call my aunt crazy.
Been going back to some powerlifting style training last few sessions. Legs today. Pause squats 3x3 @315. I was surprised I was able to go this heavy with no belt, no knee sleeves. Pause for 3-4 seconds Pause squats 5x4 @205 for 5 seconds Lying leg curls 3x12-15 Walking lunges 3xfailure BW |
Re: Pumping Iron with Zemekone and Icehog3 II
If you were related to this chick, Huy, you'd kick your own ass. :r
BW lunges to failure? UGH. :hn |
Re: Pumping Iron with Zemekone and Icehog3 II
Well, the last set was at least lol
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Re: Pumping Iron with Zemekone and Icehog3 II
Toms favorite day.
Worked on some light snatches to warm up. Single DB press 5x5 worked up to 75lb, my lats were a little shot still. But the weight felt nice. Behind neck OHP 4x8 DB side delt raise 5x15-10 Side delt raise machine 4x10+ Superset arms because I was running out of time. Seated drag curls - DB skull crushers Cable extensions - cable curls Preacher machine - dips Making talapia fried rice. This is my go to meal i eat at least 3x a week. |
Re: Pumping Iron with Zemekone and Icehog3 II
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Tilapia is very bad for you, I read it on the internet. :rolleyes: Shoulders and bis today. Got in a good one, and now I get manana off. :D |
Re: Pumping Iron with Zemekone and Icehog3 II
Couple days off did wonders to my bench.
Hit alternating DB press 5x5 @110 Seated fly machine 5x10 Dips 5xfailure Cable flies 3x12-15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Where have I been?
Chest and quads Saturday, back and hammies Sunday, shoulders today. Finish off with arms tomorrow and take Hump Day off. |
Re: Pumping Iron with Zemekone and Icehog3 II
Intermittent fasting this week. I was suppose to eat around 10am but decided to do legs instead. Not the best idea.
Worked on some snatches for a bit Front squats 3x4 Pause front 4x4 Hack squats 5x10 Seated leg extensions 6x10-15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Back at it yesterday. Did a 2 mile jog in the morning. Then a little chest work and leg work in the afternoon. Gym repairs are still not finished and by the looks of it it's going to take longer than three weeks to complete.
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Re: Pumping Iron with Zemekone and Icehog3 II
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Off day today, going to try and train 8 in a row starting tomorrow before I go and visit the mass of phatness. :D |
Re: Pumping Iron with Zemekone and Icehog3 II
I thought you had a thing for that crazy Asian lady?
Good job, Greg. Toms favorite along with some tricep. Upright bb 5-6x8-15 Seated Arnold DB 4x8-12 OHP 5x4-5 Bb side delt raise 4x12-15 Some tricep work. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Huy.
Woke up tired, decided I'd do a double tomorrow and slept in. |
Re: Pumping Iron with Zemekone and Icehog3 II
17 hour fast and then trained some legs, I was gassed.
Leg extensions to warm up 2x12 Squats: 4x6, then did x2 @365 for 4x Pause squats 4x5 @225 for 3-5 seconds Leg extensions 5x10-12 DoneZo! |
Re: Pumping Iron with Zemekone and Icehog3 II
had to take most of the week off. both calves cramped up tuesday while running my 3 miles. Then i tweaked my back on wednesday. So i have been taking it easy.
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Re: Pumping Iron with Zemekone and Icehog3 II
Feel better, Rob.
Hit back and shoulders yesterday, pretty basic stuff....T-bar rows, bent over rows, pulldowns, military press and rear delts. All heavy, mid-range reps. Quads and bis today, heading there shortly. |
Re: Pumping Iron with Zemekone and Icehog3 II
Solid chest day.
Worked up to 260 on bench for triples Flat bench 4x5 @225 and then 4x3@260 Flat DB flies 5x8-12 Incline hammer strength press 5x10ish Did some Shawn Ray tris: straight bar reverse push downs - push down 5x10 DB overhead extensions 3x12-15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Very nice, Huy. :tu
Headed in for some breast myself. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back day. First time in a long hitting deads, heavy. Worked up to 405 for a couple doubles.
Deads 3x5 @335, 2x5 @ 355 and then 3x2 @405 Chest supported t bar 4x10-12 Wide grip pull downs 5x8-14 High Lat pull down machine 3x12-15 Some cable curls and standing ez bar curls to finish it off. Back felt great, we will see tomorrow. Light leg work tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest today, did a light rep day with decreasing rest. Great pump.
10 sets of bench at 225 6 sets of incline at 185 Machine flyes 235, 250, 265, 220 3 sets of decline at 225, 275, 225 Nice back day, Huy, I'll try and do you proud tomorrow. :tu |
Re: Pumping Iron with Zemekone and Icehog3 II
2mi jog yesterday morning.
Afternoon: Barbell sets 135x3 + resistance bands, wide/normal/narrow Incline 135x3 dumbbell flat 30x3 cable fly's upper/lower 35x3 squats and dead 185 plus resistance bands. Monster walk with resistance band and some other walks. Some other machine that works inner outer thighs and the back and front. What's the difference between using a trap bar versus a normal bar for deads? Seems like it's easier to do a dead on the trap for me, also it seems like I have better form on the trap bar too. |
Re: Pumping Iron with Zemekone and Icehog3 II
Is a trap bar a bar with a neutral grip, Greg?
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Re: Pumping Iron with Zemekone and Icehog3 II
Trap bar is the one that's almost like an oval around you so you grab it like you would to do farmers walks (don't know if that's what you meant by neutral or not :) ).
Hit legs today ... fun, as always Haven't been around in a little while so a tiny update ... i've been cutting for the last 6 weeks or so and i'm down to 259 ... first time being in the 250s since i was on my way up lol |
Re: Pumping Iron with Zemekone and Icehog3 II
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This thing: http://www.totalstrengthandspeed.com/fat-bar-trap-bar-2 |
Re: Pumping Iron with Zemekone and Icehog3 II
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Charlie, congrats on the 250s and welcome back. Fast and heavy back today, was a race between whether my lats or my grip would fail first each set. :r Bent over rows 205, 235, 265, 285, 305, 265, 235 T-bar rows 270, 270, 225, 250 Cable rows 240, 260, 260 Pullups 3 sets to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
To answer your question, Greg, about trap bar vs straight bar for deads:
Obviously by looking at the two bars, the grip position is going to be different. You're going to generally lift heavier using a trap bar. Using a trap bar usually will help you stabilize you position rather than a traditional straight bar. By stabilizing your core, it will take a lot of the load off your lower back. |
Re: Pumping Iron with Zemekone and Icehog3 II
Had a pretty crap day. Wanted to get some good training in tonight to change my mood. The cigar at night helped too :)
Warmed up the legs with seated extension 3x12-20 - waking lunges Front squats 5x5@235 (kept it fairly light with shorter rest time) Plate loaded hack squats 4x12 w/drop sets Stiff leg deads 3x10 Lying leg curls 4x12 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nothing like squats and cigars to better your mood, Huy. ;)
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Re: Pumping Iron with Zemekone and Icehog3 II
Good shoulder work out today, felt strong, good energy, pain only medium.
Seated military press, rear delts, one armed dumbbell press. Next rack over was a 19ish brunette, she has a skinny but tight body and wears next to nothing. She was doing some pulls from just below waist high, just leaning back until the bar was 6 inches above the pins, then slamming it down. Maybe 20 reps a set, from 95 up to maybe 115 pounds. Made so much ****ing noise we could all hear it with our headphones on full blast. Closest I've come to punching a chick anywhere but her whiskerhole in a long, long time. |
Re: Pumping Iron with Zemekone and Icehog3 II
Was she hot at least?
Tom Day. Push press behind neck 5x5 Standing single Arnold presses 4x5 Upright row 4x8+ DB side delt raise 3x45 Of course some arms too. |
Re: Pumping Iron with Zemekone and Icehog3 II
She was hot, Huy, but all we could all do was roll our eyes, she made more noise than anyone I can remember in a long time. Might have been less annoyed if she was screaming in my ear. ;)
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Re: Pumping Iron with Zemekone and Icehog3 II
That's the worst, Tom. Hate it when people make a spectacle of themselves.
I got in a pretty solid arm day yesterday and finished up with some core work and a little cardio. A buddy invited me to lift back with him on sunday so that kind of throws off the rotation i typically follow ... so maybe today i'll just add a strength day and do bench, OHP, rack pulls and some box squats with none of the typical accessory work. We shall see. Happy Thursday everyone! |
Re: Pumping Iron with Zemekone and Icehog3 II
Tuesday was just some shoulder and bicep work. Yesterday was lazy day, 6 cups of coffee and still just went home and slept. Another 2 mile jog around the campus this morning. After work will be the some back and tri work.
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Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Charlie and Greg. Get a couple in for me over the weekend, I'm training legs and arms today and then 4 days off the gym for me.
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Re: Pumping Iron with Zemekone and Icehog3 II
Great, long last day in the gym. Leg press, hammy curls, barbell curls, cambered bar curls, preacher curls, close grip bench, cable pushdowns, 4 sets of pullups. Mid 90s and high humidity in the gym, I was soaked by the end. Psycho girl was there again, but she was quiet. She's much hotter when she's quiet. ;) :r
Tear it up this weekend, Men. I'll be back at it Tuesday. |
Re: Pumping Iron with Zemekone and Icehog3 II
Give Vinny a nice ass grab for me. Tell him that's from The HK
Off today, body needs it. Going to have a couple smokes with the local OC guys |
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