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Re: Pumping Iron with Zemekone and Icehog3
Chest this morning.
Flat Bench 45x10 95x5 135x5 170x5 3 sets (new PR) Incline Bench 45x5 95x5 135x5 165x5 155x5 2 sets (the Flat really tired me out...) Finished off with some BW Dips Chest and arms competely beat after that. |
Re: Pumping Iron with Zemekone and Icehog3
Back day, today. Decided to go a little lighter than usual and focus on super-strict form ... like, Arnold strict. Did a host of exercises to target the lats, mainly. Hit upper, mid, and lower -- exercises to help width and thickness. Slowing down and focusing on strict form was really tiring. I just want a nap now. :r
Good lifting to everyone. :ze Tomorrow will be an "off" day -- probably just cardio. Of course, I say that now and won't be surprised if I do some abs work, too. :D |
Re: Pumping Iron with Zemekone and Icehog3
I've been doing more and more crossfit recently. Did this one today:
Phase I: Preparation Run 1 mile Phase II: Metcon Running Bar-bell complex - 5 RFT: Run 400 meters Bar-bell Complex 95lb (see penalty note below!) Phase III: Warm-down / Core 200 4-count Flutter Kicks Notes: Bar-bell complex: 6 reps each: Dead Lift, Upright Row, Hang Power Clean, Front Squat, Push Press, Back Squat. Do not put the bar down during your set. If you do, then perform 6 burpees, then continue with the complex. Post your Comments to the NSC CrossFit forum |
Re: Pumping Iron with Zemekone and Icehog3
Just cardio today -- 40 minutes.
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Re: Pumping Iron with Zemekone and Icehog3
Back/Explosive today.
Lat Pulldowns wide grip 120x10 135x10 150x5 3 sets DB Rows 40x5 50x5 65x5 3 sets Power Clean 95x8 115x6 3 sets Barbell Rows 95x5 135x5 155x5 145x5 2 sets Wasn't able to get good reps in on the 155, so dropped it down for the next two sets. Gotta say, full Power Cleans are quite a bit more involved than Hang Cleans. |
Re: Pumping Iron with Zemekone and Icehog3
Back to it today after a few off days... prolly do chest and shoulders since I'm behind.
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Shoulder day for me, and some arms if I have time. Tax return day, so might have to do arms on my leg day.
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OK, so I took Monday off due to inclement weather - I know that usually, in the gym that shouldn’t mean much - but in my case it did. Anyways, I knew I would pick up the workout on the next day - which I did. I was feeling pretty unmotivated and weak - but managed to pull off a pretty intense workout.
Hit dumbbell flat bench presses at 85lbs - not a record, but after 3×8-10, I was definitely feeling it. Followed that up with incline flyes at 30-40lbs at 10-12 reps. I mixed shoulders and back into one giant set: reverse grip pulldowns (110lbs), one-arm upright row(60lbs), lying reverse flye (20lbs dumbbells) and then wide grip pullup to failure. 3 sets of that and I was wasted!! Finished off with a medium weight set of barbell shrugs (185lb) and drug my sorry ass inside - my contacts were giving me a helluva headache - which ended up waking me up at 3am with a migraine………..ok, now I’m just *****ing. I guess the point is - that if you can, you should just soldier on. Even on your "not so great" days - there really is no reason not to give it an intense effort. On to the next stage! |
Re: Pumping Iron with Zemekone and Icehog3
off to the gym now....lets see how it goes
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How did it go, Jim?
Leg day today. Still at the gym finishing off with some cardio (mainly to stretch the legs out a bit). Really simple day. Started with some stiff legged deads slow and with strict form to really focus on stretching those hams. I think I did 1 set at 135 and 3 at 185. Followed that with two sets of squats: 135 x 10. Followed that with box squats: 185 * 3 for 1 set 225 * 3 for 5 sets 275 * 2 for 3 sets I thought about.some front squats; but after last week, I didn't want to push things too much. Still, I feel like I got a good leg session in. :ze Happy lifting to all! Posted via Mobile Device |
Re: Pumping Iron with Zemekone and Icehog3
8 Miles last night...then just pushups....Is it bad that if I do 3 sets of 20 I can barely move my arms after?
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Arm day for me today. BB Curls, 21s, OH DB extension and Suicide Tris - skull crushers, close grip press and bench dips. Been a while since I've hit arms directly, felt good. Threw a little ab work in at the end. |
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If I don't get a down pour I'm gonna hit the pavement for 4 easy miles then 4 sets of 20 after lunch today..:tu |
Re: Pumping Iron with Zemekone and Icehog3
Shoulder day for me. Hit some marks that I haven't hit in a long time. That said, I wasn't really feeling it today. I was just tired and felt drained by the time I stopped.
Arnold presses and DB shoulder presses for warmup; then... DB shoulder presses: 3 sets of 6 @ 45lbs Smith military press: 1 x 10 @ 90; 3 x 6,5,5 @ 110lbs Zemekone raises: 12 @ 45lbs; 7 @ 60lbs; 10 @ 45lbs; 7 @ 45lbs Cable rear-delt raises: 2 x 10,8 @ 20lbs Was gonna go home and decided to do a couple more things, randomly.... EZ bar cable curls: 2 x 10,9 @ 80 Straight bar cable curls: 8 @ 80 Upright cable rows: 3 x 9,7,6 @ 90 Then I was done. Ready to take a nap now. :r Good lifting to all, today!!! :ze |
Re: Pumping Iron with Zemekone and Icehog3
Well......are you gonna "Go for it"? :)
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havent been yet, just checking in...
looks like everyone is lifting pretty heavy, Keep it up guys... still working on my jiu jitsu... i bet im weak as hell... |
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