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Re: Pumping Iron with Zemekone and Icehog3 II
Chest and arms today.
Incline db: 4x12,10,8,8 flat db: 4x10-8 hammer strength machine -- db flys: 4x8-10 pec deck: 4x6 rope extensions -- rope curls: 4x12 over head press: 4x12 kick backs: 3x10 db curls: 4x8-12 ez bar curl preacher: 4x8-6 |
Re: Pumping Iron with Zemekone and Icehog3 II
guys... how much protein should I intake daily? I keep hearing 1 gm per pound, but is that total body weight or lean mass weight.
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Re: Pumping Iron with Zemekone and Icehog3 II
It's been a debate for years, Edwin. I have heard all sorts of stuff when it comes to protein intake.
The most common one or the RDA is .4g per pound (from what I remember). That makes its it 72g of protein that I should be taking (weigh 180 currently). Of course this is more for inactive people. Hell, my post workout shake is about 65g of protein. From my own experience, consuming around 1-1.5g per body weight, is the most ideal, if you are active and constantly training. Going back to the first point and the RDA recommendation, is .4g of protein per pound okay? Sure it is, but it all depends on what you're training to accomplish. I consume about 225-250g of protein daily, but my goal may be different from yours or anyone else. I'm not a nutritionist or a personal trainer, this is from my own experience. Hope what I said helps you in achieving your goals. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back/Hamstring day. BTW when I do -- that means super set.
Stiff leg deads -- bent over row: 4x8-10 lying leg curls (single leg): 4x12-10 Seated leg curls: 5x8-10 Wide lat pull downs (using neutral grip): 4x8-6 High row machine: 5x8-10 (drop sets) Reverse flys: 5x12-8 Cable lat pull downs: 5x10-12 Seated row -- stiff arm pull downs: 5x12-14 |
Re: Pumping Iron with Zemekone and Icehog3 II
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Re: Pumping Iron with Zemekone and Icehog3 II
that's what I had seen as well. I take a 50g protein shake at a time. I've been doing around 140-150g of protein a day between the shakes and regular meals. I weight 158. Im hoping that is enough.
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Re: Pumping Iron with Zemekone and Icehog3 II
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There's just so much scientific studies on this topic and you can google it, and it will be countless pages of this stuff. I'm not a doctor or scientist to know all the terms. All I know is what works for me. Hope all is well, Dan. We certainly miss you around brother. |
Re: Pumping Iron with Zemekone and Icehog3 II
Shoulder and Abs today. Partner and I killed it.
Incline db front raises -- bent over db flys: 5x8-10 Face pulls -- side lat raises bb: 5x10-8 Behind neck presses: 4x8-10 Arnold presses: 4x8 Machine press: 4x16 (8 full reps, 8 partials) Abs :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Today is rest day for me.after 9 days in a row.. i actually just took off of work and sat on the couch. my body was readyyy... did get a nice package from BB.com today, so tomorrow i will hit it hard!.
Back and Bi's was yesterday Closed Grip Pull Ups, 4x10 One Arm Dumbell Row, 1warmup set 40x10, 65x10, 75x10, 85x8 Seated Cable Row, 140x10, 160x10, 180x10, 200x8 Wide Grip Lat Pulldowns, 120x10, 140x10, 160x10 Smith Machine Shrugs, 145x10 175x10, 205x10, 225x10 Closed Grip Cable Pulldowns, 120x10, 140x10, 160x10, 170x8 Barbell Curls - 70x10, 80x10, 90x7 Run The Rack Dumbell Curls, 20, 25, 30, 35, 30, 25, 20 @ 7 each, 10 sec rest in between Preacher Curls - 115x10, 125x10, 135x10 Standing Cable Curls, 80,90,100,110,110, 90, 80 @7 each w/10 sec rest Seated Row Machine, 120x10, 130x10, 140x8 Battle ropes, 30 seconds x 3 |
Re: Pumping Iron with Zemekone and Icehog3 II
That's a chit load of reps. Thumbs up.
My 8th day in a row, chesty day. flat db: 4x10 machine press (closer grip): 4x8-10 incline db flys: 5x8-10 incline hammer strength machine: 4x8 (drop set) dips: 5xfailure knocked out a couple tricep work for chits and giggles. Carb loading for my BIG dead day tomorrow. Going for some PRs |
Re: Pumping Iron with Zemekone and Icehog3 II
No deadlift pr today, actually didn't even deadlift today because of time, but killed it on back.
Bent over bb row: 5X8-10 (first 2 were warm ups) Wide grip lat pull downs: 5x5 (one of the few lifts that I prefer to do heavy but low reps, feels better for me) Close grip lat pull downs: 4x8-10 (dropset) Seated one arm row: 4x8-10 T-Bar row: 4x8 (back was shot by then) High row machine: 3x8-14 Stiff arm lat pull downs: 5x10 (light work just to get a nice contraction) Incline db curls: 4x8 Preacher ez-bar curls: 4x8-6 Reverse grip curls: 5x10-8 10 mins of abs |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice, Huy. Rep day for chest today, inclines, flats, declines, dips,flyes.
Back tomorrow, I'll follow your inspiration. |
Re: Pumping Iron with Zemekone and Icehog3 II
How was your back training today, Tom?
High rep day, wanted to bang out a good leg day because who knows if I can train this weekend in Vegas. Sumo deads: 100 reps @225 (took my 30 minutes this time) Took a little 10 minute break, quads were on fire! Seated leg extensions: 5x8-12 Stiff leg deads DB: 4x8-10 Lying leg curls -- Seated leg curl: 5x10 Front squats: 4x10 (drop sets) Leg presses: 3x10, 2x20 Did some HIIT afterwards as well. Refeed day!! Ice cream, I hear you calling my name!! |
Re: Pumping Iron with Zemekone and Icehog3 II
Went with moderate weight, relatively high reps, and dropped the rest 20 seconds between each set until my last set of everything was basically back-to-back, Huy.
T-bar Rows 225 x 8 sets Cable rows 200 X 6 sets Barbell Rows 225 x 6 sets Wide grip pulldowns 200 x 6 sets Close grip pull ups, 1 set to failure Forget training in Vegas, Brother, a couple days off can't hurt. ;) |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest & Triceps Was yesterday
Chest: Flat Bench Press (my weakness) 115x14, 145x5, 155x5, 165x5, 175x5. MAX 200x4 Chest Press Machine, 120x10, 140x10, 160x10 Incline Dumbell Chest Press, 55x10, 60x10 , 65 x 10 Front Flies (deltoid machine) 110x10, 120x10, 130x10 Low Cable Flies (uppercuts), 45x10, 50x10, 55x10 Dips, 10 x 5 Triceps: Tricep Pushdowns, 160x10, 170x10, 185x10, 200x10 Overhead Rope Extension Pulldowns, 80x10, 90x10, 100x10 Overhead Lying Tricep Extensions, 50x10, 60x10, 70x10, 80x7 (fml) Seated Upright Dumbell Overhead Skullcrushers, 45x10, 50x10, 55x10 Standing Cable Press , 60x10, 70x10, 80x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Wanted to get a good session in before Vegas. Shoulders and abs today.
DB side delt raises: 5x8-10 (triple drop set) Reverse flys -- seated side delt machine: 4x10 Cable side delt (single) -- rope pulls: 4x8-10 exhausted! took a little 5 minute break. BB upright row/military presses (not really a super set, more like 2 movements: 3x8 Smith machine behind neck presses: 4x8 Front raises using a big plate: 4x10-12 5 minutes of abs. Okay now I feel good! |
Re: Pumping Iron with Zemekone and Icehog3 II
Bad day for shoulders, lotta pain and restricted range of motion. Stayed semi-light for seated presses, 135, 155, 175, 195, 195, 185. Did some light standing presses up to 145, then some tricep work before finally bowing to the discomfort and calling it a day.
Have a good time in Vegas, Huy. :tu |
Re: Pumping Iron with Zemekone and Icehog3 II
Back workout today with a hangover. Might as well go hard and heavy. :r
Bent over rows 225, 255, 285, 315, 335 T-bar rows 250, 270, 295 Superset T-bar 295 Bent over row 225 Superset Bent over row 275 T-bar 225 Cable rows narrow grip 240, 260, wide grip 240,260 One arm rows 90, 115, 135 Dead hangs to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
335 bent over rows... that's some animal shi.t right there, Tom.
I did manage to go a day while in Vegas, but it just wasn't a good lift. 2 days off, it was nice but I just need 1 day. Chest,abs and tris today. Hypertrophy training today. Flat bench w/superset push ups: 8x8 -- 8x8 (had to check my ego after the 4th set) Pec Dec: 5x10 Hammerstrength incline machine: 6x8 --6x8 incline push ups DB flys: 8x8 Dips: 5x10 Did everything with about 30-45 seconds of rest. A few tricep work along with about 5-8 minutes of ab work. Played some ball to get a good sweat going. Felt like I burn away some of that alcohol from the weekend. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good to have you back, Huy, even though I am guessing Vegas was Heaven.
Shoulder today and I was feeling it. Did both narrow and wide grip seated presses, only made it to 195 on the narrows and 185 on the wides before it was just too much. Went light on barbell shrugs at 275 for high rep sets with just a few breaths to recover between sets...got a real nice trap pump anyway. |
Re: Pumping Iron with Zemekone and Icehog3 II
Vegas was fun, Tom. Not your usual herf, just put it that way. Sorry about the crappy shoulder day, at least your traps were happy :)
Another hypertrophy training day, just to get back into it (even though I probably don't need to). Back and biceps today. Bent over BB row: 8x8 High Row machine: 7x8 Reverse grip lat pull downs: 6x8 (drop set) Incline DB row -- bent over db flys: 6x8-10 Seated wide grip row: 7x8-10 Back extensions: 3x20 (just bodyweight) Ez Bar: 21s Hammer curls: 4x8 Machine curls using straight bar: 3x24 Good day overall. Me hungry, me go eat more now. |
Re: Pumping Iron with Zemekone and Icehog3 II
Eat, Huy, eat. :D
Leg day today, hit the leg press hard as I just couldn't get my shoulder back comfortably to squat with a lot of weight today. Finished with some hack squats, which I don't do often, and some hammie curls. |
Re: Pumping Iron with Zemekone and Icehog3 II
My favorite day, leg day... until I actually start doing it.
Front squats: 2 warm up sets @ 135, heavy working sets 4x8 @225-275 Seated leg extensions (single leg): 5x10 each leg Hack squats: 4x8-10 (quads were shot) Lying leg curls (single leg): 8x10 each leg Stiff leg deads using db: 4x10 Seated calf raises: 5x20 Donkey raises; 4x20 |
Re: Pumping Iron with Zemekone and Icehog3 II
Shoulder and abs today
Cleans to press (did for power and went heavy): 4x5 Incline rear lat raises db: 4x10 Seated side lat raises db -- bus driver: 4x8-10 Arnold presses: 4x8-10 BB upright row -- db shrugs: 4x10-14 5 min of ab work. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back and bis today. Went a bit heavier today, hypertrophy training was to just get back in the flow of things, think I'm back to my normal self. :)
Pull ups to warm up (wide grip, widest I can go): 4x8-10 Seated row (close grip): 4x6-8, with a rest pause for 5 T-Bar row: 5x6-8, with 2 drop sets DB row: 3x8-6 Wide grip lat pull downs: 4x6-8 Machine pull downs (reverse grip): 4x8-10 with 2 drop sets Chin ups: 5x6-8 BB curls (yes, on the squat rack because I can): 4x6 Ez Bar spider curls: 4x6 DB incline curls: 4x8 Reverse grip curls: 4x8-10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice workout Huy. :tu About how long did it take?
After a "low strength" day on chest yesterday (added in some seldom used movements to at least get a good workout), I felt much stronger today on back day. T-bar rows 225, 250, 270, 295, 315, 270, 225 Super wide (exaggerated) Bent over rows 205, 225, 245, 225 Bent over rows 245, 265, 285, 245 Cable rows 260, 270, 260 Pullups, 1 set of 13...I was gassed. |
Re: Pumping Iron with Zemekone and Icehog3 II
I don't like to take long breaks, maybe the longest I'll take is about 2-3 minutes and that's to talk to a friend or something. I usually take less than a minute to 45 seconds. I usually go with the flow on my exercise and how my body is feeling. There's time when I'll walk around a few minutes to find something.
This day took my a little under 2 hours. My typical day is around 1:45-2 hours, and I love it. I know most people like to get in a out, but I love it so I take my time and decide on how my body is feeling. How long do you normally train for? |
Re: Pumping Iron with Zemekone and Icehog3 II
I try to keep it around an hour including abs and stretching, but probably am closer to 1:15 most days, Huy.
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Re: Pumping Iron with Zemekone and Icehog3 II
Had a couple nice days off. International Chest Day. Wanted to go back to basics, kept everything low reps but bumped up the weights, thankful to have a good partner to train with.
Flat bench: 1x20,15 (warm up), 4x5 (working sets), 4x5 (rest pause sets) Incline DB: 4x6-8 Flat DB flys: 4x6-8 Dips: 3xfailure Finished off with a couple ab and tricep work, since I had 15 minutes left. Overall a good day. Pushed some heavier weights that I didn't think I could. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back on the cycle, Huy. :)
Bench 235, 255, 275, 295, 305, 275, 245 Incline 195, 215, 235, 255, 185 Decline 225, 275, 275, 225 Dips 5 sets to failure Playoffs start tonight, should be fun trying to get gym, work and hockey in every day for the next couple weeks. |
Re: Pumping Iron with Zemekone and Icehog3 II
Happy National Pancake Day, Tom and sometimes Marc.
Wanted to make some protein pancakes this morning, but time was not on my side. So I had my usual 1/2 cup oats and 8 egg whites with 2 whole eggs and a bunch of kale/spinach. Back Day, and sticking to heavier with fewer reps. Wide grip lat pull downs: 4x5 (drop set) T-Bar row: 4x6 (2 drop sets) High row machine: 4x5 Reverse db flys: 4x10 Seated one arm row: 4x8-10 Reverse grip lat pull down machine: 4x8 Had some time, so I did a couple bicep work. |
Re: Pumping Iron with Zemekone and Icehog3 II
Pancake Salutes, Huy.
Back day for me too. Went super high reps, low rest after a late game last night. T-bar rows 8 sets at 225 Barbell rows 6 sets at 225 Wide pulldowns 5 sets at 200 Cable rows 4 sets at 240 3 sets of pullups to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Animal, brah. Nice day.
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Re: Pumping Iron with Zemekone and Icehog3 II
Heading into the gym to do this:
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Re: Pumping Iron with Zemekone and Icehog3 II
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Re: Pumping Iron with Zemekone and Icehog3 II
Marc sent me a text and told me he up'd you by 10lb rather than 5. ;)
Leg Day... love hate relationship. Heavy as frack today. Front squats: 3x8 (warm up) @225, 4x5 @275, 3x3 @315 Leg Press: I have never enjoyed doing these until today, 4x6 (2 drop sets) Lying leg curls (single leg): 5x6 (last set was a rest pause) Stiff leg deads: 4x8 Smith machine lunges: 4x6 Very glad I parked close to the entrance of the gym. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice day, Huy. :tu
Did shoulders and arms today, not much time, and my left shoulder was singing to me. Regular grip seated military 135, 165, 185, 205, 225, 185 Super wide grip seated military 155, 175, 195, 175 Shrugs 275, 315, 315, 275 Barbell Curls 145 x 6 sets Preacher Curls 125 x 5 sets Skullcrushers 185 x 5 sets Cable pushdowns 100, 120, 140, 140, 120 |
Re: Pumping Iron with Zemekone and Icehog3 II
"Won" a drawing at the gym for a free personal trainer workout. Would like to work a deal out with them. If I can get it down to $50 for an hour session; I think I'd do it twice a week. A hour with a trainer is like 2.5 hours doing it on your own. Twice week should be plenty and leave the cardio on me.
The industry is so focused on X Fit, but I'd really like to stick with weights and stretching. |
Re: Pumping Iron with Zemekone and Icehog3 II
Let us know how it works out, Moses.... no pun intended. :)
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Re: Pumping Iron with Zemekone and Icehog3 II
Shoulder with a chesty thrown in there.
Focused a lot more of my side delts. All my pushing movements were compound movements, went heavy and low reps. Standing db press: 2x10, 4x5 (drop set) Upright row bb: 4x5 Seated smith machine military press: 4x6 Incline db press: 4x8-10 (this was my chest exercise) Dips: 4x10 Db side lat raises: 4x6-8 Machine side lat raises (one arm at time): 4x8, did this with very little rest Finished off with some abs. |
Re: Pumping Iron with Zemekone and Icehog3 II
My day off, Huy, thanks for picking up the slack! :D :tu
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Re: Pumping Iron with Zemekone and Icehog3 II
Not a problem, Admiral.
Carbing up, pull day. |
Re: Pumping Iron with Zemekone and Icehog3 II
Suns out, Guns out :ze
Pull day for me. High pull until 1 rep max: 9 sets to 315 Dead lift until (training day) 1 rep max starting at 315. Got to 455 in 7 sets. Various hamstring and lower back exercises to round out the day. |
Re: Pumping Iron with Zemekone and Icehog3 II
guys...same weight as a month ago but still losing inches around the body. Is this good or bad ?
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Re: Pumping Iron with Zemekone and Icehog3 II
THat's good, Edwin, likely losing fat and gaining muscle weight. The mirror is a better judge than the scale. ;)
Some nice pulls there, Son, you can protect me in my old age. :) |
Re: Pumping Iron with Zemekone and Icehog3 II
Pull Day for me too, Christos.
Bent over db row: 3x10(warm up), 4x8 (wanted to switch it up from bb) Reverse grip lat pull downs: 5x8 Back extensions: 5x10 Seated row using wide grip bar -- stiff arm lat pull downs: 4x10 Deadlift: 3x5 Did a couple bicep stuff since I had time. Incline db curls, reverse grip ez-bar curl. 5x8-10 for all |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest day....gym was full of kids (must be a off-school day), every bench was full with a line. Workout all machines today except a couple sets of bench at the end, and by then I was cashed and could barely do sets with my usual warm up weight. Good pump though, probably good to do something completely different.
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Re: Pumping Iron with Zemekone and Icehog3 II
Back day, went heavy. Figured with 3 playoff hockey games in the next 3 nights, might be the last time I have any strength this week. :r
Bent over rows 205, 225, 245, 265, 285, 305, 325 T-bar rows 270, 280, 295, 305, 250 x 3 Super wide pulldowns 200, 220, 240, 240, 200 Dead hangs That's it....need to save a little gas for hockey. |
Re: Pumping Iron with Zemekone and Icehog3 II
Sounds like a good day, Tom.
Legs today, it was so so. I took my pwo, got to the gym and realized I needed batteries for my headphones. Walked 2 blocks to find some triple a batteries. Got back to the gym and the pwo wore off. Squats: 2x15 (warm up), 4x8 (drop set) Leg press: 4x10 Lying leg curls: 5x8 (single leg) Stiff leg deads: 4x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
International Chest Day.
Flat bench: 2x15, 4x5 (pause, push) Incline bench: 4x8 Slight incline db flys: 4x8-10 Weighted dips: 4xfailure Fly machine: 4x5 Finished it off with some abs. |
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