Re: Pumping Iron with Zemekone and Icehog3 II
 

My pleasure. -(P

Re: Pumping Iron with Zemekone and Icehog3 II
 

Guess not. :r :lr

International Chest Tuesday, see yens afterwards. :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

No, I did... Just lazy to post. I did take a day off yesterday because my hamstrings were still sore.

International push day:

Behind neck push press 5x4
Single DB press 5x5-6
Cable press 5x12
Bb front raise 5x10-12

Dips - plate side delt raise 4xfailure

DB overhead extensions 3xfailure
Flat bar cable push down - reverse push downs 3x20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Very nice, Huy!

Went light for reps on first workout back today....Bench to 265, vertical bench to 275, incline to 205.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Went for a run ytrdy.

Today is arms and some HIIT.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Howdy, Charlie!

Back coming up, and a hockey game tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Barbell rows 205, 235, 265, 285, 315, 235
T-Bar Rows 250, 260, 275, 225
Cable rows 260, 280, 295
Super wide pulldowns 200, 220, 240
Pulldowns 200, 220

Re: Pumping Iron with Zemekone and Icehog3 II
 

International back day?

Deads. 5x5 beltless @365. Only real highlight
Seated wide grip rows 5-6x8-10 forgot how many sets
DB row 4x6-8 @130 DB. Heaviest DB there. Grip kept giving out
Pull ups 5x8ish?

Zot curls 4x10-14

That's all... Came home to cook dinner, thinking it wouldn't take long. Didn't have my post workout because the instructions for this dinner company said it would take 30 min.... Bullshit. It took almost 1.20. I was pissed.

Cigar time. Tom, virtually send me some more RA 225

Re: Pumping Iron with Zemekone and Icehog3 II
 

Soon as I get some. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wheels.

Front squats: worked up to 3x2 @315 no belt no nothin. 3x4 pause @250 3x5@190
Hack squats: I didn't count the sets but it was 6-8x10
Lying leg curls: 3x15 legs were jello

Did some cable crunches for fun :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice week for me. Went pretty heavy with low reps all week. I'm getting anxious to start pushing up over 200# again and getting heavier lifts all around. Still feeling a little something from the core, so I just have to listen to my body and stop being over anxious.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and arms today. Heavy seated presses and shrugs, heavy cambered bar curls and preacher curls, medium weight pushdowns and skullcrushers.

Wheels tomorrow after a late hockey game tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good job Greg, keep up the work man.

Hope the shoulder was good to you today.

Off day for me, taking my carbs down today, around 88-90. Playing around with carb cycling for the a bit. I can't wait till Sunday... 360g! I'm already planning for it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Mulas!! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

MIL is making some sort of fancy cake thing tomorrow so I'll have about 100g of that. Save the rest for my oats and rice.

Push day. Killed it on OHP that it took away my bench lol

OHP 4x5
Flat bench 4x4-5
Incline DB alternating press 4x8-10
Standing Arnold press 4x8-10

Did some KB side delt raises for funnsies

Reverse grip push downs - push downs 3x12-15
Dippity dips 4xfailure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Huy, and I want some fancy cake thing stuff.

Legs today, heavy presses, light hacks (I usually never do them), and heavy hammy curls.
ICD tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, chief... ;)

I actually switched out leg presses with hack squats some time ago, I just get much more out of it. How'd it feel?

Since its high carb day, I think I'll hit wheels again.

Re: Pumping Iron with Zemekone and Icehog3 II
 

The hacks hit the quads in a completely different way....but they scare the chit outta me going so far below parallel. Legs will be sore tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

ICD. Felt like sh!t (not just tired, like low blood sugar nauseous), so trained light, high reps, low rest, and actually got PLAMF.

Bench 10 sets @ 225
Incline 6 sets @ 185
Decline 5 sets @ 225
Dips 2 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Go have a nice cheat meal.

My high carb day was pastries and some cookies with little oats or rice lol.

Wheels, pretty much same as last time.

Squats 3x5
Pause squats 3x5
Hack squats 7x10
Leg extensions 7x15

That's all she wrote. Hope you feel better, tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

We shall see today, Huy, it's back day. Good job on them wheels, Brother. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks bronacho.

Good back day. Didn't deadlift as plan because low bar squats had my back a little tight today.

DB row 4x12
Wide grip pull downs 5-6? X8-10
Seated high row machine 4x12 w a few drop sets
Bent over Bb row. Went really light @135, and hit it ultra slow. 3x20

Finished up with a couple bicep stuff.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Huy. :tu

Bent over rows 205, 225, 245, 265, 285, 305, 265
T-bar rows 225, 235, 250, 260, 225

That was it, pump was good, saved some gas for hockey.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pretty solid chest day yesterday so I took an unplanned day off today.

Enjoyed some good food and went to see a movie.

Back at it mañana :)

Kill it, Tom

Re: Pumping Iron with Zemekone and Icehog3 II
 

Took an unscheduled day off myself, Huy, rotator cuff (Or at least where it used to be) has been kiling the last couple days. I'll hit it up manana regardless. Keep killin' it, Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Couple days off was much needed. Back day was good.

Deadlifts 4x5
Wide grip pull down 4x8-12
Single arm hi row machine 4x10-12 w/drop sets
Pull ups 8-10x10

Did some arms

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Huy.

My rotator cuff is better today, but still pretty tender. Might just take off 'til Monday, but we'll play it by ear.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, no need to rush anything.

You do have legs... Just saying lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wheels. Back felt a little tight so took squats a bit lighter today.

Skwaats 7x5
Hack squats 4x12

Super set leg extensions - seated leg curls 3x12-20

That's all. Enjoyed some good Thai food afterwards.

How's the shoulder?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Today is the first day it feels fairly normal, Huy. Haven't trained for like 5 days now, and took today off again as I had a game last night and another tonight. I will try to get my arse in the gym tomorrow, need to get back in the groove before vacation next week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

What's next week? Shack?

Had a pretty lame day yesterday. Push day. Everything felt heavy, couldn't feel anything. Decided to go lighter and hit some machines to try and get some good stretch.

Seated military press 4x8
Flat DB press 5x8ish
Hammer strength flat press 5x10
Seated cable flies 4x10
DB side delt raise - front plate raise 6x10ish

Did some quick triceps.

Debating if I should take today off. We will see.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yup, Shack starts mid-week next week.

Take today off, I did. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Light back day. No deadlifting. Took it nice and easy.

Seated single arm row 4x
Pull ups 10x
Roc it reverse grip pull downs 4x

Incline curls 4x
DB preachers 4x
Reverse grip curl 4x

Some abs too :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

:tu -(P

Re: Pumping Iron with Zemekone and Icehog3 II
 

Short shorts day

Hacks squats to warm up because a couple thought it would be cute to take both the racks.

Hacks, just light to warm up 3x10-20

Front squats 5x3, then cardio front squats 2xAMRP
Plate loaded leg press (diff. Angle) 3x15
Stiff leg deads 3x15
Lying leg curls 3x15

Enjoyed some pizza for dinner. Wasn't Chitown style though :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

:np

Re: Pumping Iron with Zemekone and Icehog3 II
 

:tf

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breasties. Not too bad, didn't go too heavy.

Flat bb 5x3
Incline DB 3x10-12
Fly machine 3x12
Weighted dips 3xfailure

Did some side delts in between sets as well, probably ended up doing more sets than normal.

Hit some triceps. DB overhead and some close grip v presses.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I just want to see Huy in a pair of short shorts.

Re: Pumping Iron with Zemekone and Icehog3 II
 

:tf:tf

Re: Pumping Iron with Zemekone and Icehog3 II
 

Lol maybe tomorrow ;)

Had a good back training yesterday. Pulled some heavy stuff and after that, was just some isolation movements.

Deads 4x5
Wide grip pull down
Pull ups
Seated row machine

Some aaaams to finish it. Incline DB curls, ez bar curls.

Today, we celebrated some birthdays. Enchiladas, coblers, corn bread. Weird combo but that's what I was craving lol.

Enjoy Shack.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Huy.....definitely need to get my head back in the game when I get back. :hn

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wheels, short shorts again. :)

Pretty much same thing. Lots of squats. Actually moved the weights fairly fast and easy today, having a couple good meals and pastries the day before helped ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

This requires video.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Going in today for a workout before Shack, need to get back in the groove, hopefully this will help me get hungry to get back.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pull day

Deadlift 4x5
single arm lat pull down
bent over row using db - love these, better than bb. contractions i get are so much better
pull ups 5x8-12
kb rear delt row

quick arms. bb curls. pyramid up and then back down.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm so lonely, hurry back, Tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm here, Huy! :D

Now I am off to the gym to get big. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wheels, solid training today.

Front squats
Pause fronts
Angled leg press
Leg extensions - Bulgarian split squats
Lying curls

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did breasts Monday and back yesterday. Moderate weights both days getting back in the swing. Heading in to do wheels and delts shortly.