Re: Pumping Iron with Zemekone and Icehog3 II
 

I think it's called a Tampon :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ah, you would know more about those than I would, Mike. My ex-wife was barren. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Well, thank god :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

You ain't just whistling, Dixie, I saw "The Omen" too. Baboons freak me out, Man.

Re: Pumping Iron with Zemekone and Icehog3 II
 

:r :tu....back on topic, no lifting last night, 20 miles on the bike.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and arms today. Heavy presses and hammie curls for legs, heavy cambered bar curls and reps on preacher curls, finished with some heavy close grip bench and some heavy cable work for tris. Great pump up and down, tomorrow will be an off day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy back today, just wasn't feeling it. Mentally was not at the gym, maybe because I'm not use to going that early. Finished off with some bicep work. Kept everything 5-8 rep range.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Talking to my workout coach, getting some advice and inspiration for tonight's session.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tell Huy hello for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hahaha tell Tom hi for me!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hi Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

We really need to revise the thread titles and add my name in there! You and I are the only ones that post on here.

geRRy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

https://www.youtube.com/watch?v=ynfu6hSqViI


https://www.youtube.com/watch?v=0oKTC4XJyZI


https://www.youtube.com/watch?v=_3xopNvnyps

Re: Pumping Iron with Zemekone and Icehog3 II
 

It would really be helpful if you guys posted workouts with reps and sets, as I am trying to get back into lifting again since being "completely rehabilitated."

Today I did some back exercises that my strength coach sent me via smoke signal:
Wide grip lat pull downs 4x5
V grip row 4x5
Seated row machine (close grip) 4x5
Bent over row (3x5)
regular pull ups 3x6/8
I don't know what a stupid spider curl is, but I did zottman curls and barbell curls

Finished each exercise with a failure set. Gonna go for a smoak nowww

Re: Pumping Iron with Zemekone and Icehog3 II
 

As requested, Marc...

Leg Day:

Squats - 3 warm up sets 8-15, 4x5 working sets
Hack Squats - 5x5 with a drop set
Stiff leg deads - 5x8 working sets, 3 warm up sets @10-15
lying leg curls - 6xfailure (around 5-10) with increasing weight

Finished off with 8, 100 yard sprints

I just destroyed my lunch :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Off day today, good thing, my shoulder was singing. We'll see how it feels when I do chest tomorrow. :r

Marc, I will try to post excersies and sets when I get home tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest tomorrow for me mañana. Hoping the elbow plays nice.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a very good day at the gym with the wife. She didn't complain at all! Chest/shoulders

Incline db 4x5(with drop set on last set)
Seated db lat raises 4x5(drop set)
Pec deck flys 4x5
Front raises using bb 5x5
Weighted dips
Reverse flys on pec deck ---- side lat raises using cable 4x8
Push-ups 3xfailure (40,25,16) lol

Just killed about 14oz of steak!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Can you guys do nutrition as well, don't have to go too detailed but would be nice to see if I'm "in line."

Going to do my strength coach's leg workout from yesterday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest today, medium weight.

Incline bench 5 sets 225, 245, 265, 285, 305
Flat bench 4 sets 225, 255, 275, 295
Decline bench 4 sets 225, 275, 325, 225
Pec Deck Flyes 4 sets 205, 235, 265, 295
Dips 4 sets body weight

Immediately before workout:

Mix of Prodigy and Pump Fuel PWO
Creacore creatine

Immeditely after workout:

24 grams ON Whey protein
10 grams ON BCAAs

Lunch:

8 egg whites
1/2 a strip steak
orange slices, grapes, banana
1/2 piece of whole grain toast with PB

Pre dinner meal:

Spicy tuna sushi with brown rice and raw yellow fin on top
1/4 a strip steak
1/2 a chicken breast
handful of trail mix (walnuts, almonds, cranberries, raisins, soy nuts