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Re: Pumping Iron with Zemekone and Icehog3 II
Got the pork shoulder in the slow cooker for some carnitas tonight.
Until then, push day. May focus a bit more on shoulders |
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Leg press, seated military press and skullcrushers today. Taking it slow this week, will amp it up a little next week. |
Re: Pumping Iron with Zemekone and Icehog3 II
I said carnitas, not al pastor! Damn that sounds amazing right now, al pastor mulas with a drizzle of pinnapple juice.
You fly, I'll buy, Tom. |
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Re: Pumping Iron with Zemekone and Icehog3 II
Best I can do Dave Hoffman.
The carnitas turned out tasty. :) Push day. My left shoulder felt a bit weird so I took OHP a little lighter than normal. Just did working sets of 135. OHP 4x5 and then worked down from there Flat bench DB 4x10+ Incline hammer press 4x10 DB side delt raise 5x12 Front raise using a bb Cable presses 3xfailure |
Re: Pumping Iron with Zemekone and Icehog3 II
Good day, Huy. Glad the carnitas were good, I might have to get some at Chipolte manana. ;)
Dave Hoffman is good peeps. But can he sing? |
Re: Pumping Iron with Zemekone and Icehog3 II
Guess what the special at work is, Tom... Yup carnitas mulitas, how ironic.
Quick back tonight followed by Oreo cheesecake from the Cheesecake Factory :) Deadlift 5x5 T bar row Seated wide grip row Wide grip pull downs Finished with some bb curls and zott curls. |
Re: Pumping Iron with Zemekone and Icehog3 II
Mulitas and Oreos! :D
Off day today. I was tempted to go in as I am getting back in the groove, but thought it wise to stay with the 4/1 routine and not push it. At least not yet. :r |
Re: Pumping Iron with Zemekone and Icehog3 II
Off day for me too but I still went. Been doing 3-1 but decided to go today to switch it up.
Haven't really hit arms this week so I did squats and arms Squats 5x3 for heavy working sets Walking DB lunges 3x12 these killed me! Probably more than squats Straight bar extensions - reverse grip extensions Seated DB oh extensions Reverse grip - regular grip curls using straight bar V grip pull ups |
Re: Pumping Iron with Zemekone and Icehog3 II
Very good, Huy. Looks like it's just tea for two in here right now.
Off to swell my breasts with blood. ;) |
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Yup. All good, our own banter.
Took today to enjoy food and cigars. Back at it tomorrow for chest. Shoulder feels better today but I will keep it moderate tomorrow and focus more on fly motion. Probably no OHP for a week, just to play it safe. |
Re: Pumping Iron with Zemekone and Icehog3 II
Hope the shoulder feels good tomorrow, Huy....enjoy the food and cigar day.
I'm heading in for a back workout. Didn't have much muscular endurance on chest yesterday after all the time off, but I usually bring it on lat day. |
Re: Pumping Iron with Zemekone and Icehog3 II
It felt okay today, I didn't push it that much.
Chest and a little back since I may have to skip Tuesday. Incline bb 4x8-12 @185, felt okay but I didn't want to push it for more. Incline hammer strength 4x Decline hammer strength 4x Flat DB flies 3x All pretty much 8-12 rep range. Behind neck pull downs 5x BB bent over row 3x Pull ups 5x |
Re: Pumping Iron with Zemekone and Icehog3 II
ame here. Still don't have the endurance back, hit only 12 sets.
Bent Over Rows 215, 235, 255, 275, 295, 235 T-bar rows 205, 230, 255, 280 Pullldowns 200, 220 |
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Had 3 days off so decided to hit some wheels
Stiff leg using the hack squat machine 4x12 (awesome stretch) DB lunges 4x10+ Front squats 4x4-5 Hack squats 3x10 Leg extensions 4x12-15 Finished off with some abs |
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Good day, Huy. :tu
I had ICD yesterday and back day today. Wasn't particularly strong either day, but managed decent workouts both. Shoulders and wheels for me manana. |
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ICD
Flat 5x5 - 225 felt heavy, really heavy. I almost didn't finish Hammer strength press 4x Fly machine - dips 4x DB side delt raise 6x10+ Bb front raise 4x Hit some triceps to end it. |
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Good breast day, Huy. :tu
Heavy leg presses Light Military presses, super high reps Heavy shrugs Skullcrushers |
Re: Pumping Iron with Zemekone and Icehog3 II
Hey fellas! Been a little while :)
Looks like it's been a little slow in here lately. Hopefully everyone is doing well and still lifting! I'll be participating in my first ever powerlifting meet on 11/12 so I'm actually in the third week of a shortened meet prep. Today was a rest day but tomorrow is Deadlift and DL accessory day. :) |
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Great to see you back, Charlie.....wishing you big lifts in that meet! :ze
I had a serious motorcycle wreck on September 4th and haven't been in the gym for 24 days. Hoping to be good enough to start back in another week or so. |
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I'm really sorry to hear that, Tom. I'm glad you survived and are recovering. I know you're nearly a month on from the wreck so it's a bit late on my part, but if there's anything I can do just lmk. I do live in the land of bourbon if you need some liquid medicine. :D
As far as big lifts at my meet ... thx for the well wishes! :) I've been told a number of times now that since it's my first meet that I need to focus 100% on having fun. People keep telling me to just try to go 9 for 9 on my lifts rather than hitting PRs and to save the PRs for the next meet. Part of me is struggling with that idea but at the same time i'm squatting again for the first time in a really long time so the idea of going heavy (for me) but not opening with my maxes makes sense in that I don't want to snap my back up. I'd rather work into it slowly and still be squatting next year then try to squat something heavy and get all jacked up. I'm hoping for the following ... Squat : 315-365 Bench : 225-250 DL : 455-500 My gym total is north of the 1000lb club but I think for my first meet if i can just total over 1000 and NOT hurt my back I'll be happy. |
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I'll be pulling for you while you're pulling, Charlie. :tu
Recovery is close to complete for me. Took 21 stitches over my left eye and a few more in the nose. I'll have a nasty scar, but my skull was thick. :D Sprained left knee and right thumb, no broken bones. Developed a staph infection in the leg, but that's under control now. Last hurdle, I had surgery Tuesday for a torn and partially detatched left retina, the surgery was successful and healing well. Hope I may be back in the gym for some light workouts late next week. |
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Squats are wreaking havoc on my lower back but i'm still plugging away. I'm heavily considering switching to a push/pull meet entry rather than full meet though. My bench is garbage and my DL felt decent last week. At least I know i could finish a push/pull lol
Hopefully you had a restful weekend, Tom, and are continuing to feel better! |
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Sorry the back is giving you troubles, Charlie, but not surprised you keep it movin'. :tu
Going to see the eye doc tomorrow and find out how soon I can get back in the gym. |
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Bunch of girls
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Doc cleared me to go back to the gym. Have to see the face doctor tomorrow, so I will hit it Thursday. :wo |
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WOOHOO Tom!!! Hopefully your lift goes well and feels great!
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Yup, couldn't get there today, so looks like my first lift will be over the weekend, Charlie. That first one is always the toughest.
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Tried to be brave and hit 225 on incline. For 5x5, nope, not close lol.
Overall good chest day. Hit 110db on flat for 4x10 though |
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Good deal, Huy! :tu
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Probably not smart that I did shoulders yesterday. Sore all over, from the day before when I hit chest. Break today, back at it tomorrow.
What kind of headphones do you guys use? I tried the Bose wireless soundsport yesterday. Probably the best wireless ones out there. Currently using the Beats wireless sport. It's good but I think I'll purchase a Bose |
Re: Pumping Iron with Zemekone and Icehog3 II
First workout since the crash, I'm back in the groove. Chest, only did 11 or 12 sets, moderate weight. No ill effects. :tu
I'm not technically advanced, Huy, I use the Sennsheimer behind the neck wired headphones. Only ones I have ever used that stay on my misformed head. :r |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice work Tom, ease back into it brother.
Wireless is the way to go. The cords just kept getting tangled and a hassle. I just throw the phone in my bag and good to go with my music |
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I have a whole system down, behind the neck phones, cord in between my UnderArmour and my outside shirt, iPod in my pocket. Maybe I'll go higher tech when this iPod fritzes down the line.
Back day today, gotta remember to ease back in like you said, Huy, I tend to get goofy first back day. :r |
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Didn't go crazy heavy on back, but did ramp up the intensity from yesterday. Went to 235 on bent over rows, 250 on Tbars, 200 on pulldowns and 220 on cable rows. Feeling better already, hope to be in the groove within a couple weeks.
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Re: Pumping Iron with Zemekone and Icehog3 II
Quick legs before a mini herf
Front squats, pause fronts Hacks - DB stiff leg deads Walking lunges, lots and lots of it |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice. Enjoy the herf, mini or not.
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Back at it after about 2 months off, I can make a fist again in both hands now. did something stupid at the gym that caused my hands to swell up and couldn't bend both middle fingers for a while :gary
Did a light jog to the gym, about 1/2 mile. Did some chest work and legs, then jogged down back to the office, another 1/2 mile or so. Almost cramped up on that last jog :r |
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Glad you're back, Greg. :tu
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Pretty sore this morning after 2 days back. Did a light shoulder workout just to stay in the groove.
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Awesome, Tom! Back in the saddle baby!
I box squatted today instead of free squatting and have 0 pain so that's a big plus! |
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Chest and some core work
Incline DB Decline BB (first time doing these in at least a year) Cable flies Flat alternating DB Some core work to cap it off. Cable crunches, weighted leg raises blah blah blah Glad to see this thread alive again... see what happens when you get into accidents, Tom?! Everyone stops posting! Don't do that again |
Re: Pumping Iron with Zemekone and Icehog3 II
So another quick question discussion.
Anyway here use weightlifting shoes or pl shoes? I wear chucks 90% of the time but for leg days I will use my Romaleos or my adipowers. |
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I promise, Huy! :D
Nice workouts, Men, keep 'er rolling! :tu |
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Wheels and guns today, fairly light on everything. Day off tomorrow, then start it up again Thursday and try to amp it up on Round 2.
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Re: Pumping Iron with Zemekone and Icehog3 II
Good stuff Huy & Tom!
Huy - I don't wear lifting shoes. I've actually been wearing Nike Metcon2's lately. Honestly, i bought em cuz i like the look not because i wanted to CrossFit lol. But that being said, they're honestly decently versatile shoes. I still usually DL and squat in socks but i've done it in the Metcons and it wasn't as bad as i thought it'd be. Monday was squats in the AM and bench with a buddy in the PM. Ytrdy I just did some cardio to keep the hips loose. Today will just be a little more cardio since I have DLs on thursday. |
Re: Pumping Iron with Zemekone and Icehog3 II
Got booted from the gym because of team workout yesterday, so I decided to go for jog around the block. It was a new environment and it was dark, missed a dip in the sidewalk and slightly rolled my ankle :fp2.
No jogging for me so I did some shoulder and bicep work this morning. Cleaned up the weight room between sets and reps. College kids are messy and they wonder why the director of athletics won't buy new equipment. |
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Good stuff, Charlie and Greg. :tu
Spring through Fall, I wear 511 tactical boots to the gym. They have a mid high rise, and upper like a gym shoe.....and I can wear them to ride the motorcycle to the gym so I don't need to bring another pair of shoes with me. :r |
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Quick back training. A full day of carbs and not much protein. Felt nice and full while training.
Wide grip pull down - pull-ups Front pull down machine - seated row Single arm DB row Stiff arm pull down - 1 set to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Way to row (go), Huy!
Off for ICD in a few. |
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