Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice to see you guys hitting it hard. I was too spent from vacation to get up for the gym today, I should be back manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy back day, finished it off with some volume work on the reverse cable flys.

Negative pull ups: 4x5 (mainly did this for a warm up)
Seated hammer strength row (one arm at a time): 4x5, with 2 drop sets
Bent over DB row (both arms): 5x6
Seated wide grip row: 5x6
Rear delt cable fly: 4x12-15

Incline db curls: 4x8
Cable curls: 4x8

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day for my first day back. Shoulders felt great, the week off did them good....but they will probably be trashed again by next week. :r

Bench press 205, 235, 265, 295, 295, 295, 265, 225
Horizontal bench press (plate loaded) 275, 325, 325, 275
Decline bench 275, 315, 275, 225

Great workout because it was (bad) pain-free.

Back manana, I will try to do you proud, Huy. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Dreaded leg day for me. I was working on getting my technique down on squat and dead lift.

Squat - 9 sets of 135x6
Front squat - 3 sets of 135x10
Dead lift - 4 sets of 225x6
Leg curls - 3 sets of 150x10
Seated calf raises - 2 sets of 90x10, 1 set of 140x12

Re: Pumping Iron with Zemekone and Icehog3 II
 

How long have you been squatting and dead lifting, Tony?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hit a great Back and Bi day yesterday.

Bent Over Rows, Preacher Curls, Rear Delt Flyes, T-Bar Rows, Strict Barbell Curls (elbows against wall), Hammer Curls, Pull Ups to failure...There's some growin' goin' on over here! :D

Hitting legs today. Found a great fitting, leather belt for heavy squats and deads. Pumped to put it to use today!

Re: Pumping Iron with Zemekone and Icehog3 II
 

2 weeks. I did quite a bit before I was 20, but that's been 7 years ago so it feels like I've never done it before.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Little easier of a day today

Flat DB press - 47.5x10, 52.5x10, 60x10
Incline DB press - 3 sets of 65x10
Pec deck - 130x12, 150x10, 170x10
Chest press machine - 50x12, 60x10, 70x8
Incline machine - 50x12, 60x10, 70x8

Tricep push down with bent bar - 65x10, 82.5x10, 90x10
Dip machine - 190x10, 190x10, 210x8, 230x10
Tricep push down with rope - 42.5x10 35x10, 30x10, 25x10, 20x10, 15x10, 10x10, 5x10

Then played some 3 on 3 basketball for 45 minutes

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hamstring/Chest.

Stiff leg deads: 5x8
Lying leg curls (one at a time): 5x6-8
Kettle ball single leg deads: 5x8-10

Incline bb: 4x10
Flat db fly: 4x10-12
Dips: 5x10+failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wasn't feeling like rowing too heavy first back workout back, so I started and finiished with cable work, with some light rows in between. Got a good pump, I'll hit the rows heavy Sunday.

Wide-grip pulldowns 200, 220, 240, 260, 285, 240
T-bar rows 250, 270, 270, 270
Cable rows 240, 260, 260, 260
Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

I got my a** handed to me today

Bent over rows - 6 sets of 3
Low row - 3 sets of 12
Wide grip pull downs - 3 sets of 15
Narrow grip pull downs - 2 sets of 20
DB shrugs - 3 sets of 15
DB flys - 3 sets of 20
DB shoulder press - 3 sets of 15

Row machine - 30 sec of max resistance then 30 sec rest for 20 min
Stair climber - 1 min of high speed then 30 seconds of slower speed for 80 flights of stairs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rocked out the seated military presses today....smoothest my shoulder has felt in a long time....put I am sure it won't last. :r

135, 155, 175, 195, 205, 215, 225, 185

Added some machine work and some triceps, and called it a relatively pain-free day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Guess going to NoLa really helped ya, Tom. Glad the shoulder is feeling good... for the moment. Crosses fingers.

Quads and Shoulders, 2 days in a row that Staci went with me. Must be a record for her.

Front squats: 3x12-15, 5x5 working sets. PR on front squats actually.
Leg presses: 5x8-10
Single leg extensions: 4x8-10 (2 drop sets)

Arnold Presses -- bent over rear delt raises: 4x8
Upright row BB: 5x8-10
DB side lat raises: 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Congrats on the PR, Huy. :tu

Yup, 5 days off did me some good. I will get 3 more days off next week because of work training, and 3-4 more in mid-May for my trip to Boston. I should be completely healed after that, right? ;) :r

Tomorrow is supposed to be leg day, but I have hockey tomorrow night so I will throw in legs with Saturday or Sunday's workout, and just do bi's and abs tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Boss.

Maybe I will take some time off, when I'm your age and have been training as long as you. For now, my body doesn't need that much rest (at least it doesn't show). 2 days is the most I will take off. Even then, I feel like could go off of one day. We are going to train at least one day while we are in SoCal! Don't give me that vacation crap.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I train 4 on 1 off year round, and often skip the one off and train 8 straight, Brother. And yes, 37 years of training entitles me to a mini-break 4 or 5 times a year. :r

Train at SoCal? In a hotel's (so called) weight room? I think I will train with the Apple Pie Shine, Huy. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

How do you guys try to recover from a little injury? I've had some decent pain in my right shoulder that only bothers me when I'm doing a push. I did a lot of shoulder exercises last night and it didn't bother me at all, but if I were to try to bench press any weight it would kill me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I train 6 on 1 off. I would train 7 days a week and used to but I've found the 1 day of rest really makes a difference.

Injuries? I'm really stubborn about them. I will train around the injury to rest it. Then give it hell. When that doesn't work. I will take an extra day off. Then give it hell. Lots of fish oil, rock sauce (like icey hot), motrin, circumin, rhodiola, massages, kinesio tape and anything else that will help with inflammation.

Tony could you be more specific on your injury? It sounds like you could benefit from some reverse grip benching.

Re: Pumping Iron with Zemekone and Icehog3 II
 

It's just a sharp pain in my shoulder. It feels like it's the top of the joint, and it only bothers me when I'm trying to push weight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I am like Christos, I am pretty stubborn about injuries. I will push through it, but decrease in weight. Anti-inflammatory medicine wouldn't hurt either. I take some multi-vitamins and fish oil daily. Although, we are all different; resting would be ideal.

Chest/back day. Touch up day.

Flat bench: 4x10-15
Incline DB: 4x10-12
Hammer strength incline -- pec deck: 4x10

High rows: 4x10 (drop set)
DB row: 4x8-10
Bent over reverse grip row: 4x10
Stiff arm lat pull downs: 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've had a bunch of shoulder issues. Other than rest, the three exercises that helped me the most is reverse grip benching, face pulls, and hand walks with a resistance band handcuff.

Reverse grip bench is the only exercise that you can really load up on weight and strengthen your shoulders without hurting them.

Google face pulls and you will get a video how to do them.

The hand walks, you take a resistance band and hand cuff yourself. Then against a wall, "walk" your hands up and down the wall for 30 second intervals with the band at full tension.

Don't know if any of that will help but that's what I do when my shoulder acts up. I like Tom's remedy: take days off for vacation, workout shoulders until pain comes back, take days off for vacation.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks for the advice guys

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome push day, yesterday:
Chain Bench Press (difficult, but awesome!)
Tricep Push Downs
Standing Military Press
Dumbbell Incline Press
Overhead Tricep Extensions
Dips to failure

Rest day, today. Back to the gym tomorrow to hit legs!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great leg day yesterday! Although I'm feeling the after-effects today....

No gym today. I was up all night battling the stomach bug. Trying to stay hydrated without upsetting my stomach again. I'll probably be on the couch for most of the day. :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had that bug Friday, Rob....unfortunately, the headache remains, but I got through a chest workout yesterday with it, and I'll get through a back workout today. Hope yours passes quickly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ugh it had been years since I've had it...I forgot how truly miserable it was! Luckily, my stomach is finally beginning to accept food and drink.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Same here, Rob, I've had horrible bronchitis and pneumonia several times, but I don't think I've had the actual flu for over 25 years.

Didn't leave myself any time in the gym today. 4 sets of heavy T-bars, 4 sets of heavy barbell rows, 3 sets of heavy cable rows and 5 sets of barbell curls was my day.

Off for 3 days now due to tactical training at work, be ready to bust again Friday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Went solo today, partner had something to do early.

Going into my 4th week of my chest training, 3 times a week. And today I actually noticed some nice gains. Decided to do 3 reps rather than 5, because I didn't have a partner and I don't like to ask for spots from random people.

Flat bench: 3x5 @ 255 (with 2 drop sets back down to 205)
Incline DB: 4x5 (1 drop set)
Cable flies: 4x8-10
Vertical presses: 4x6
Dips: 4xfailure (not many, my chest was done!)

8 minutes of abs to finish off the hour.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I gave a spot to some guy who asked for one today, and he SCREAMED through 6 reps at 265 on the incline. I did NOT spot him again. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hahah, thanks for the good laugh. Although I do not scream, I tend to make a hmmp sound when pushing.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, I know I audibly grunt on some stuff, but screaming is a whole nother matter, Huy. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Reminds me of this video... :r Warning, may be NSFW because of language.
http://m.youtube.com/watch?v=ORPY4HG5TOc

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a decent day today, shoulder didn't bug me too much

Seated rows - 3 sets of 6
Pull-ups - 3 sets to failure
Lat Pulldown - 3x10
Flat DB press - 4 sets of 6
Standing shoulder press - 3 sets of 8
EZ bar curls - 3 sets of 10
Skull crushers - 3 sets of 10
Weighted Dips - 3 sets to failure

Played some 4 on 4 basketball for about 40 minutes afterwards too

Re: Pumping Iron with Zemekone and Icehog3 II
 

:tu Tony

Re: Pumping Iron with Zemekone and Icehog3 II
 

LOL...That's screa-unting. :r

My grunts are about 1/10th that loud, maybe less. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Still riding on my high from yesterdays training. Back day, we had a special guest join us today. He pushed me to go even further today on my dead lift. Killed it.

Anyone use a Enzer belt here? Thinking of getting one now.

Dead lift: 3x8-10 for warm up. 4x5 working sets. Worked up to 405 for 5.
Wide grip lat pull downs: 4x6
High rows: 4x5-6
Hammer strength row -- reverse cable flies: 4x6
Seated close grip row: 4x5

Finished off with some negative pull-ups: 4x5 (Awesome way to finish it off, I could feel all the damn fibers working on my lats)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back in the gym after a rough day of the stomach bug. Luckily, eating small meals and staying hydrated while I was sick helped me recover quickly:

Chain Bench Press (much more difficult, but really gives you a great burn :tu)
Standing Military Press
Dips
Incline DB Press
Overhead Tricep Extensions
Cable Push Downs

Weighed myself for the hell of it, and I lost 5 pounds from one sick day! Trying to make up for lost liquids and nutrients today with solid meals and plenty of water.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I personally don't. I use a 6" leather Valeo Belt which ran me about $30. However, most of the hardcore powerlifters at my gym use that belt religiously and seem to really like it. If you are going to be doing super heavy lifts, it would probably be a good investment.

Are you looking at the one with a lever or a normal buckle?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Simple solution.

2 double doubles with animal style fries from In-n-Out. Problem solved. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Not anywhere around the east coast from my understanding :td

Re: Pumping Iron with Zemekone and Icehog3 II
 

My partner and some friends use Enzer belts and swear by it. I personally don't like to use belts or straps unless I really have to. But after today's deadlift session, I think I'll invest in an Enzer.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm sorry, that's not living lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Imagine someone who doesn't know us and didn't read the title reading this post first. Yeah. :r

Sound like a great couple days, Huy, keep it up. Mu first of 3 days of work training today, though it was very physical and I am gonna be sore....Still not the same as the gym though.

Glad your bug was short-lived too, Rob, and hope you are done with it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hahaha freaking, Tom!

Re: Pumping Iron with Zemekone and Icehog3 II
 

:r:r:r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest/shoulder day.

Flat bench (pause,push): 5x5 (1 drop set)
Incline hammer strength machine: 4x6-8
Flat DB flies: 4x8

Db front raises --- BB side delt raises: 4x8
Seated machine side delts --- upright row: 4x8
Cable shoulder presses (one arm at a time): 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey Huy, do you bring the bar all the way down to your chest, or do you go to parallel? I've always wondered what is better in terms of safety/best workout, but I keep finding articles defending both methods :confused:

Re: Pumping Iron with Zemekone and Icehog3 II
 

I always let the bar come down to my chest. I learned a couple good techniques from a friend of mine. I could see the arguments for both cases, but for me personally, I let the bar touch my chest before pushing.

What has been working for you?

Re: Pumping Iron with Zemekone and Icehog3 II
 

In the spirit of not "cheating" or "half repping" as some would say, I've been bringing it down to my chest. My weight on the bar has gone down slightly, but my overall chest strength has been increasing, as evidenced by my other chest exercises. The only thing I've been very cautious of is resisting the urge to bounce it off my chest on a heavy lift.

Re: Pumping Iron with Zemekone and Icehog3 II