|
Re: Pumping Iron with Zemekone and Icehog3 II
Going to do this
Quote:
|
Re: Pumping Iron with Zemekone and Icehog3 II
Don't hurt yourself.
|
Re: Pumping Iron with Zemekone and Icehog3 II
Only had time for bi's and abs today after getting stuck by an accident on the way to the gym.
Cambered bar curls 135, 145, 155, 165, 175 Olympic bar curls 115, 125, 135, 145, 155 Preacher Curls 125, 135, 145, 115 |
Re: Pumping Iron with Zemekone and Icehog3 II
I'm weak. Barely getting 225 up on bench. I feel fat too. It's all Sbarros' fault.
|
Re: Pumping Iron with Zemekone and Icehog3 II
Back Day.
Weighted pull ups: 4x5 (wide grip) 4x5 (close grip) Bent over bb row: 5x8 High row -- single arm db row: 4x8-10 Wide grip lat pull downs: 5x8 Reverse flys: 4x10 Standing db curls: 4x8 Preacher curls: 4x6 |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice, Huy.
I was off today after 4 workouts and 4 hockey games in 5 days. Back in the gym manana. |
Re: Pumping Iron with Zemekone and Icehog3 II
Been slacking on posting in this thread for awhile. Good to be back around though.
Quick update since the new year: -No regular soda/fast food for me. -Trying to stay away from any drinking, especially on days I lift. -Quit an almost three year habit of dipping. -Lost 10 pounds (somewhere around 190-195lbs at 6') but am way stronger than I've ever been. -Doing a lot more legs; especially heavy squats (something I never really did too much in the gym since I do Karate). -Went from 3-4 to 4-5 days a week at the gym. Pull Day today: Weighted Pull-Ups Preacher Curls Cable Delt Flys Lat Pull Downs Barbell Curls (Heavy to Light weight super set) Barbel Shrugs Sticking to 4 sets for each exercise and trying to stay within 6 to 12 reps per set for most exercises lately. The only exception is leg day, in which case I often 1RM on squats/deads. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good to have you back, Rob.
Tom, kill it tomorrow. On another note, you guys may or may not think I am crazy but I started a new split this week. Been reading a lot about chest training and spoke to some friends down south about their splits, but I decided to hit chest 3x a week. Going to try this for a bit and see if I can gain some strength from this. Of course it will not all be heavy. |
Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
|
Re: Pumping Iron with Zemekone and Icehog3 II
Good to see you back in the fold, Rob. :tu
Yeah, curious to hear how the 3/split works for a young guy like you, Huy. Me...it would force me to retire in a month. :r |
Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
|
Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
|
Re: Pumping Iron with Zemekone and Icehog3 II
Will do, keeping track of my progression.
Hamstrings and chest today. Working chest for hypertrophy. Stiff leg deads: 5x10 Lying leg curls: 4x10 DB lunges: 4x10 Flat bench: 5x10-12 Incline DB: 4x10-12 Dips: 4xfailure |
Re: Pumping Iron with Zemekone and Icehog3 II
Rest day today...woulda been 4 days in a row. Gonna get up early tomorrow for a morning chest workout.
|
Re: Pumping Iron with Zemekone and Icehog3 II
Chest day for me, kept reps moderate, yet was pretty gassed by the time I got to inclines.
Bench press 225, 255, 275, 290, 305, 315, 275 Incline bench 205, 225, 255 x 3 sets Decline (machine) 315, 315, 315, 225 Dips x 4 sets Dead Hangs Back tomorrow, hopefully with a little more endurance |
Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders and Quads manana. Focusing a lot more of my side delts and leaving the presses to mainly compound movements. See you fitfam tomorrow.
|
Re: Pumping Iron with Zemekone and Icehog3 II
Quads/Shouldas
Leg presses: 2x15 warm up, 5x10 (drop set) Single leg extensions: 4x12-15 Front squats: 4x8-10 BB upright row -- BB standing presses: 4xfailure (around 6-8 reps) KILLER MOVEMENTS Standing DB side lat raises: 3x10 Front raises using cable rope -- side delt raises bb: 4x8-10 Seated presses (more of a behind neck movement): 4x8-10 (drop set) Finished it off with some HIIT, even though I was drenched. |
Re: Pumping Iron with Zemekone and Icehog3 II
Ran for an hour because I'm fat
|
Re: Pumping Iron with Zemekone and Icehog3 II
Push day for me:
Incline Dumbbell Press Flared Elbow Push Downs Standing Military Press Cable Flyes Overhead Tricep Cable Extensions Pause Rep Bench Press Just finished a great night of karate. Three of my students are testing for their first degree black belts after 6 years of training...pushing them super hard for these next three months prior to test! |
Re: Pumping Iron with Zemekone and Icehog3 II
Back day today
T-bar rows 270 x 5 sets Bent Over Rows 255, 285, 305, 315, 275 Cable Rows 240, 270, 285, 240 Back to T-bar rows 225, 270, 270, 225 Pull ups 1 set to failure Dead Hangs |
Re: Pumping Iron with Zemekone and Icehog3 II
Back and Chestys. Everything done for hypertrophy. Focused a lot on some minor details or the lower lats.
Reverse grip BB bent over row: 5x10 Seated wide grip row (reverse grip) -- stuff arm lat pull downs: 4x10 Behind neck pull ups: 5x8-10 Bent over flys: 4x10-12 Slight incline db press: 5x10-12 Machine hammer press -- decline push-ups: 4x12-14 Cable cross (focusing on lower pecs): 4x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Leg Day! Oddly enough, it's turning into my favorite days...and I used to hate it!
Box Squats (to ensure I was going 90 degrees): started at 135x12, and worked my way up to 405 (personal best) for 1. Also did various ab exercises. Really trying to get perfect form on my box squats and not just plop my butt on the box. Instead, I'm going down slow and controlled, and push back up after holding the squat for a second. I'm sure gonna sleep well tonight! |
Re: Pumping Iron with Zemekone and Icehog3 II
Today was just supposed to be back, biceps, and shoulders but I played football yesterday instead of doing my chest and triceps so I had to play catch up.
Bench press 2x12 2x8 Incline 3x10 Cable flys 3x10 Low rows 3x10 (personal best of 240 today) High rows 3x10 Wide lat pull down 3x10 Military press 3x10 Shrugs 3x10 Deltoid raises 3x10 (I think that's what its called) Bicep curls 3x10 Hammer curls 3x10 Preacher curls 3x10 Cable push down 3x10 Dip machine 3x10 Tricep extensions 3x10 Leg curls 3x10 Leg extensions 3x10 Calf raises 3x10 Time for a nap |
Re: Pumping Iron with Zemekone and Icehog3 II
Dang Tony, how long did that take you?
|
Re: Pumping Iron with Zemekone and Icehog3 II
2 hours 15 min
|
Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
Karate day for me. Mixture of teaching, and my own classes for four hours. Not going to the gym today. |
Re: Pumping Iron with Zemekone and Icehog3 II
2 hockey games today, so no gym...back at it manana.
|
Re: Pumping Iron with Zemekone and Icehog3 II
I've been a dyed in the wool couch potato for 60 years. For the past 3 months, I've been doing 60 full minutes of cardio six days a week at the Y ... eliptical, tread, rowing and bike (for some reason the bike kicks my ...). Usually come home wringing wet but feeling great.
When my doc heard, he seemed so happy I thought he was going to pee his pants. Now he wants me to add some strength training. Just got home after the folks at the Y showed me how to use all of the machines. Did a couple of sets each on machines for each of the muscle groups. Starting off as a 160 pound weaking and plan to take it slow. They have so many different machines ... I am looking for recommendations about which ones will give me the most bang for the buck, especiallly for my arms, chest and abs. Those seem to be the areas where I have the most potential to build new muscle. |
Re: Pumping Iron with Zemekone and Icehog3 II
You would have to tell us what machines you have available to you in order for us to help. Congrats on the new program though! :tu
|
Re: Pumping Iron with Zemekone and Icehog3 II
Killer back day after 3 hockey games in 2 days...was shocked how much strength I had, more than normal lately.
Barbell rows 225, 275, 305, 325, 345, 275, 225 T-bar rows 270, 305, 325, 270 Cable rows 270, 285, 305, 240 4 sets pull-ups to failure Dead Hangs |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest and calves today.
Flat bench: 5x5 Smith incline (no partner so I needed a spot): 5x5 Flat db flys: 4x6-8 Dips: 4x5 Seated raises: 5x15 Donkey raises: 4x20 Did about 5 min of abs as well. Training on the road sucks. |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest day, best day!
Decline Bench Press (pyramid-ed to 275x1, then worked back down to low weight, high reps) Cable Tricep Extensions Standing Military Press Cable Flyes Skull Crushers Overhead Tricep Cable Extension |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice workouts, Huy and Rob. :tu
One (or maybe two) more for me and then I get 4 or 5 days off. I'm torn, lifts are going really well, but I also know my body will benefit from the short break. |
Re: Pumping Iron with Zemekone and Icehog3 II
Back is feeling sore already, love it. Did drop set on all my heavy lifts today.
Bent over bb row: 4x5 Wide grip pull downs: 4x5 Hammer strength row (standing): 5x6-8 (this has become one of my favorite exercise for back) Reverse flys: 4x12-15 Stiff arm lat pull downs: 4x10-12 Did some bi's, incline curls and hammer curls. |
Re: Pumping Iron with Zemekone and Icehog3 II
Leg Day!
Deep Box Squats: Pyramid-ed to 405 x 3!! Blew my last PR out of the water Also did various ab and leg exercises after squatting for 45 minutes. |
Re: Pumping Iron with Zemekone and Icehog3 II
Got in legs (squats and hammie curls), bi's (cambered curls, barbell curls and preacher curls) and shoulders (seated militarys, shrugs) today, and plan on one last workout tomorrow AM before I take 4 days off for a mini-vacation.
Keep tearing it up, Boys. :tu |
Re: Pumping Iron with Zemekone and Icehog3 II
Wish I was going this weekend, have fun brother
|
Re: Pumping Iron with Zemekone and Icehog3 II
Good for you, Tom. Enjoy it! Still gotta work out a few more weeks before I earn a rest week :tu
|
Re: Pumping Iron with Zemekone and Icehog3 II
Thanks Rob and Huy.
Huy, I keep hoping I am gonna get there and find you decided to suprise us. :r Off to the gym for one last day before the rest. A little of everything that I didn't hit yesterday. |
Re: Pumping Iron with Zemekone and Icehog3 II
I wish brother, I really do. Enjoy some of that good food and cigars for me.
|
Re: Pumping Iron with Zemekone and Icehog3 II
Back and biceps for me today
Pull ups - 5 sets to failure High rows - 275x10, 235x8, 180x8 Low rows - 180x12, 220x10, 240x8 Lat pull down - 3 sets of 180 to failure Seated bicep curls - 70x10, 80x10, 100x3 Standing hammer curls - 50x12, 50x12, 75x8, 75x8 Then played basketball for around an hour |
Re: Pumping Iron with Zemekone and Icehog3 II
Hamstrings and chest
Stiff leg deads: 4x15 warm up, 5x6-8 working Lying leg curls (single leg): 4x6-8 Db lunges: 4x10 Kettle ball (one leg deads): 4x8-10 Incline bb: 4x8 Flat db flys: 4x8-10 Cable flys: 3x10 Dips: 4x8 |
Re: Pumping Iron with Zemekone and Icehog3 II
Back Day yesterday:
Bent Over Rows Preacher Curls Rear Delt Flyes T Bar Rows Strict Barbell Curls (elbows against wall, down until bar touches my quads, up until bar touches chest) Dead Hang Pull-ups to failure Today: a much deserved rest day! Experimenting with pyramid style sets, and really liking them! |
Re: Pumping Iron with Zemekone and Icehog3 II
A couple things. I love/hate training out of town. Love that I could use some different machines, hate that all the weights are never reracked (don't be that guy). Hate that I had to park about 1/2 mile and today was quad day.
Shoulder/quads today. Nice focus and energy today. Upright row smith machine: 4x6 (triple drop set) Seated military press: 4x5 Arnold presses: 4x6-8 side lat raises (cables): 4x10-12 Seated db side lat raises: 4x8-12 Front squats: 4x5-7 Plate loaded squat machine (new machine): 5x6-8 Single leg extension: 4x10-12 (drop set) |
Re: Pumping Iron with Zemekone and Icehog3 II
Hypertrophy training for back and chest. Got in and out, feels great to be back at my home gym.
Flat bench: 5x8-12 Incline db flys: 4x8-12 Decline hammer strength: 4x10 Dips: 4x10 Reverse grip pull downs: 4x10 T-bar row:4x8 (2 drop sets) Bent over db flys -- stiff arm lat pull downs: 4x10 |
Re: Pumping Iron with Zemekone and Icehog3 II
Another great push day here in NJ:
Bench Press Cable Tricep Pushdowns Standing military Press Front Military Press Weighted Dips |
Re: Pumping Iron with Zemekone and Icehog3 II
Another rough Friday for me
Squats - 3 sets 185x3 with my butt going to my heels Leg press - 564x6, 654x3, 744x1 Lunges with EZ curl bar - 16 per leg Dead lift - 185x5, 185x5, 225x3 Leg curls - 3 sets of 145x10 Seated calf raises - 2 sets of 140x12 Calf extensions - 50x100, 210x12 Narrow grip pull ups - 5 sets to failure High row - 3 sets of 180x6 Low row - 3 sets of 180x6 Bicep curls - 110x5, 130x4 Hammer curls - 3 sets of 57.5x12 |
Re: Pumping Iron with Zemekone and Icehog3 II
Leg / Ab Day for me:
More Squats, pyramid-ed to 405x3 again. I'm finding that squatting without shoes really helps put the weight on my heels, not my toes. Also threw in some various ab exercises to end the day. Excited that I finally pulled the trigger on a 6" leather weight-lifting belt to prevent injury on the >315lb squats. It was tough to find a belt since my waist size happens to be between the medium and large sized ones. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice work. If you haven't gotten the belt yet, look into Inzer belts, best bang for your buck.
|
Re: Pumping Iron with Zemekone and Icehog3 II
High carb day yesterday, my refeed day. Felt nice training today.
Flat bench: 5x5 Incline db: 5x6 Flys: 4x6-8 Cable crossover (focus on that lower pec): 4x6-8 Dips: 4xfailure Incline db skulls: 4x8-10 Cable kick backs (one at a time): 4x6 Rope extensions: 4x8-14 |
| All times are GMT -6. The time now is 10:06 PM. |
Powered by vBulletin® Version 3.7.4
Copyright ©2000 - 2025, Jelsoft Enterprises Ltd.