Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II
 

Off day for me, maybe tomorrow too...see how I feel after a late night hockey game tonight. :ih

Re: Pumping Iron with Zemekone and Icehog3 II
 

Entered a 5k this weekend (actually... it was .6 miles longer than a typical 5k)... somehow I got 3rd in my age group (30-39) and Shell got second in her age group (30-39).

Stats:

Dan - 3.16 miles in 28.55 minutes, 9.15mi/minute pace - 66th place overall

Shell - 3.16 miles in 22.55, 7.25mi/minute pace - 20th place overall

In preparation for the race, I had 6 cigars Friday and 6 cigars Saturday... ran the race Sunday morning...


Anyway, today is a gym day for the wife and I. She's lifting like a beast and throwing pull-ups/chin-ups down like nobody's business!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Shell and Dan! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yesss new thread :ze

My elbows can't handle any tricep exercises except close grip bench and dips. Seems like everything else I do just irritates them. This is new for me and I'm not enjoying it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heading off to the gym right now. Gonna work back and biceps! Update to follow. Gonna end the day with an hour of sparring at karate tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

My elbows JUST got better, I know that crappy feeling.

Shoulders today, threw in a couple chest as well but kept it light.

Flat bench 6x3 at 205 (10 sec rest time)
Seated DB presses 4x8-10
Cable fly 5x12-14 ---- db shrugs
Db side raises ---- bb upright row 4x8-10 (dropset)
Single arm side raises using BB 2xfailure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ordered the Prodigy today off of Amazon. $2 more than the site Huy shared, but I had a $20 Amazon gift certificate.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great back day. A little pressed for time since I also had to go to karate, but I still managed to get through everything. Using the T-Bar Row Machine with 4 plates now for 6-8 reps, 4 times -- Very happy about that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Deads today, along with heavy back. Resting for the next few days, needing it. Refuel weekend.

I started to add in an extra meal about 500 extra calories. Adding in a little more red meat and upping my fat intake slightly. Slow bulking up to 185-190 by May.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Suppose to be a rest day, but wife wanted to legs today, just happens that leg days fell on Saturday as well...

front squats 5x8
lying leg curls -- stiff leg deads -- single leg extensions (giant set) 4x8
box step ups with db 4x10

jump ropes 4x1min

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did chest on Friday and still feeling it. Went to a Bat Mitzvah yesterday and glad I was not asked to lift the Torah; not sure how confident I would be since I am still feeling the pain from Friday...

Re: Pumping Iron with Zemekone and Icehog3 II
 

Worked back today. Started off with ten minutes of decent cardio on the treadmill to get warmed up. Did t-bar rows, dumbbell curls, reverse flies, lat pull downs, and strict form barbell curls.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did push day with the wife, 7th day in a row.

Flat DB -- side lat raises -- plyo push ups (4x10 giant set)
Cable fly -- front lat raises -- jump ropes (3x10 giant set)
Hammer strength incline -- dips -- "bus drivers" (4x10 giant set)

Going to finish today with a back and maybe deadlift. It will be 8 straight days of training.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day! Didn't do any deads. 8 straight days of training, didn't feel like it.

Gonna rest up tomorrow. Vacation time!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and bi's this AM, skipped the squats after hockey last night and went with presses and hamstring curls. Barbell and dumbbell curls for the bi's....Tomorrow is an off day, Wednesday will be a full upper body day, hockey Wed. night, and then 4 days off from the gym and the rink.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Great day in the gym today. Had myself a great chest and tri workout. Highlight of my day was dumbbell presses, which I got for 100lbs x 10,8,8,8,8 reps (a personal best). Thinking about jumping to 110s soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

After a good 8 days on, I figured I would take yesterday off and enjoy my honeymoon.

Pretty nice gym here at the hotel. Decided to do a nice HIIT with some push movements.

90 sec walk
60 sec sprint
-
90 sec walk
60 sec sprint (5% incline)
-
90 sec walk
60 sec sprint (7% incline)
-
90 sec walk
60 sec sprint (9% incline)
-
90 sec walk
60 sec sprint (12% incline)
X2

Burpees 4x10
Incline presses - side - front raises 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Left myself super short on time for my workout today, didn't get to arms, but ended up having a great back workout. 16 sets in about 25 minutes. 8 sets of pullups (varying grips) to failure, 5 sets on Bentover Rows for reps to 295, and wide cable rows for 3 sets of 260.

My back (and wind) was hammered after the 8 sets of pullups on minimal rest, yet I was able to hammer out high reps at 265, 275, 285 and 295 on the rows.

Love when you can turn a potentially bad workout into a great one.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Same HIIT as yesterday.
Planks 1 min --- mountain climbers 45 sec x4

Incline DB row --- db revers flys 4x8-10
Lat pull downs 4x10 (using different grips each set)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hardcore Back Day today before hockey.

Bentover Rows, pyramid to 335
T-Bar Rows, 5 x 15 @ 270
Wide Pulldowns to 260
Close-grip Pullups to failure, 6 sets
Barbell Shrugs to 365

Saved a little gas for hockey....I hope. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Very good chest day!

Strict Form Bench Press, Downward tricep extensions, Side Shoulder Raises, Incline Dumbbell Bench, Skullcrushers.

Very sore....luckily it was followed by a great day of fishing, smoking, and an amazing home cooked dinner!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Feels so good to be back at my gym. Hotel gyms and cruise ship gyms just don't compare.

After 2 weeks of no pwo, I decided to take a just 1 serving.... Boy was it a miracle.

Chesty chest day.

Flat bb 4x8-10
Flat db fly 4x6-8
Incline db 3x10
Cable incline 4x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Early day session this morning. Back Day.

Wide grip pull down 4x8
Rope pull downs 4x10-12x
T-Bar row 4x8-10
machine pull down (reverse grip) 5x8-10
Seated row (single pull) 4x8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Howzit fellas? D Day is Friday, just finished up all my post Op stuff and if all goes as planned, surgery on my left shoulder Friday:-( Do to bursitis setting in, it appears he will have to clean the cuff as well. Little nervous to say the least. Have no idea what recovery will be like or how long it will take, but if I end up with out the pain I will be happy.

Just wishing for a successful procedure:-)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Jay! Hope all goes well brother. Better late than never, will keep you in my thoughts.

Hope Atl treated you well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Praying for success, Jay, I hope you get complete relief and a fast recovery.

Off day today, might take an extra day off tomorrow due to a late hockey game tonight.

Huy, I haven't forgotten about you, the stuff I had apparently dried out, but I have a source for the old formula and should have it by week's end.

Re: Pumping Iron with Zemekone and Icehog3 II
 

No worries, Tom. I just been waiting patiently by the mail box :( JK

Leg day. Wow did it kicked my ass. Basically having 2 weeks off from legs really sucked for my legs. Had a great workout but it was tough.

Squats 4x8-10
Deads 4x6
Leg Presses 5x8-10
DB Lunges 3x10
Single leg extensions --- lying leg curls 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day for me. Finished up with some trceps.

Decided to try something new for breakfast, made protein pancakes (dumby edition). Came out pretty tasty. Tom, you should try it.

1/2 cup oats
2 egg whites
1 scoop of protein

mix it up and then pour it on your pan, took me 3 minutes to make. Cut up some bananas and used 100% honey as topping.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Not bad, Huy. I made some super yogurt the other day, 1 1/2 scoops of ON Chocolate Peanut Butter Whey, two blended vanilla Chobani Greek yogurts, couple good squeezes of honey, blueberries, raspberries, blackberries....about 60 grams of protein, and some good simple sugar for recovery after hockey, plus all the anti-oxidants.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That sounds pretty good lol, may have to try that tomorrow. I'm a big acai fan, I'll throw some of that in as well

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy back day. Kept it no more than 5 reps, with 4-5 sets.

Made protein french toast this morning, enjoyed it and so did Staci.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Lighter leg day. Time for paaaasta.

Re: Pumping Iron with Zemekone and Icehog3 II
 

National Chest Day.

5x8-10 flat db
4x6-10 incline bb
4x8 cable fly
3x6 decline
Finished up with a little tricep work. Did abs between sets as well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Easy day, arms and abs.

Got my new supply of Jack3d in today, Huy. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

:) sweet

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a very good back workout. After watching some Dorian Yates training and listening him talk about back training, I changed a couple things around. Really helped.

Wide grip pull downs 5x8-10
Bent over BB row 4x10
DB pull overs 4x8-10
Seated row using long bar 4x10
Back extensions 4x8
Stiff arm pull downs 4x10-12

finished off with some shrugs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day today. Discouraging, my shoulders are breaking down hard and the pain to do overhead lifts is increasing. Spiral effect has my weights going down, only went up to 195 for seated militarys today, and it sucked. Going to try some stretching and some rehab exercises mixed in to see if I can improve my range of motion and decrease my discomfort.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hoping it's just short term thing, Tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've already made adjustments to my lifting, Huy, and I will likely need to make more as time goes on. Just the consequences of 35+ years of heavy lifting.

Re: Pumping Iron with Zemekone and Icehog3 II
 

zumba? ;s

Re: Pumping Iron with Zemekone and Icehog3 II
 

Take it easy on your shoulders big boy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Come to Chicago and I'll one arm row ya by the neck. ;) :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

I know, right, Jay?

I am guessing that some type of "clean up" will be needed at some point, but I am putting it off as long as I have good quality of life and can do most everything in the gym. Frankly, I don't want to be on the shelf for 4-6 months from hockey when I figure I only have a few years left at competing at a higher level with the younguns.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I agree! My surgery went well, but don't remember a darn thing when they had my wife in the recovery room after I woke up. Each day gets a little better and that is a good thing. PT is not going to be fun.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hoping it comes back 100% for you, My Brother.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs today. Squats, deads and all the fun stuff when it comes to legs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

No more pre workout stuff more me, came home a barfed it all up.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been a while since I had done supersets for back, so I went fast and furious today.

Bent Over Rows / T Bar Rows (no rest between except to walk to the other bar) 245/250, 265/250, 285/250, 305/250. Reversed the order for one last set, 270/245.

Pullups / Wide Cable Rows BW/220, BW/240, BW/260 Then Narrow Rows BW/220, BW/260.

Did a couple dead hangs after that to stretch and cash my forearms....that was enough. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy back day. Kept it heavy with reps at 5-7.

Finished up with some arms, not much.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day!