Re: Pumping Iron with Zemekone and Icehog3 II
 

ICD today, went a little lighter with more reps.

Bench press 235, 255, 275, 285, 295, 305, 315, 265, 225
Icarian incline 200, 225, 235, 200, 180
Vertical bench (plate loaded) 275, 295, 325, 275, 245
Machine flyes 235, 250, 265

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Tom!

Did a re-intro back/bis/quads workout today ...

High Rows (machine) SS w/ Cable Curls
Low Rows (machine) SS w/ Dumbell Hammer Curls
Lat Pulldowns (machine) SS w/ Reverse EZBar Curls
Plate Shrugs
Conventional DLs
Leg Extensions

Off day tomorrow :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yay ... double post

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back in the groove, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and back, first day of this and it was not easy. Just drained.

Squats - lots of sets
walking db lunges 3x + finished with body weight walking lunges
stiff leg db deads 3x
seated leg extensions 4x
lying leg curls x4

reverse grip pull down 5x
neautral grip lat pull down 4x
seated row machine 5x
t bar row 3x

quick bicep to end it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey my iron brothers and Pops :) Been hitting crossfit gyms really hard. My strength is helping me kill some workouts but my lack of gymnastics skill pisses me off. I push myself hard through normal workouts but having a class setting with other people to compete against is taking me to another level. Love the competition.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like good motivation. Son! That, and staying pretty for your fiancée. :D

Back today....did pre-fatigue with cables, then some rows. Strength was way down on rows after pre-fatiguing, but I think the sets were worth more, if you know what I mean.

Cable wide pulldowns 200, 220, 240, 260, 200
Cable rows 240 (reverse grip), 260, 280, 260, 240 (reverse grip), 240
Barbell rows 215, 235, 255, 275, 275, 215
T-bar rows 225, 250, 250, 225
Dead hangs

My rotator cuff (or more accurately, where my rotator cuff used to be) is killing me now. Took some ibuprofen for the first time in a while.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Christos! Glad you're enjoying CF.

You back must be so wide that you could plant corn on it, Tom. #KingOfRows

Today was supposed to be re-intro shoulder day for me but i've been struck down by a pretty wicked sinus cold. I kept feeling like i should get up and go to the gym and then i'd stand up and be super weak and groggy. So I decided to do the "smart" thing and let my body rest. Just frustrating since last week was my deload. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope you feel better soon, Charlie, sucks to be mentally ready to go but physically sick.

Arms, shoulders and legs today. I can barely walk at work. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work fellas.

Shoulders and chest today, felt good. Kept the weights decent and everything was really nice and controlled today. Did some negative work and force reps.

Rear delt fly machine
Face pulls - single DB side delt raise
Smith machine upright row - DB front raise
Single arm DB press

Cable fly machine
Hammer strength incline press
Flat DB press
Dips

Finished up with a quick tricep giant set. Close grip press - over head extension DB - cable extension

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lift, Huy!

Shoulders and Calves today. Feeling a little better, sinus-wise. :)

First time really DL'ing and doing shoulders since I tweeked my back and left shoulder so I was a little anxious.

Conventional DL - 1x5 @ 135 / 1x3 @ 225 / 1x1 @ 315 / 1x5 @ 365 / 1x10 @ 315 ... got some advice from a very advanced power lifter and so I did a little tester today to see how my back would feel and it feels really good. No trouble during the lift and no pain afterwards so next time i'll do my 5rep set at 405 and then back it down to 365 for my 8-10rep set. I've been stuck at 465 for a little while now and the advice I got was to switch up my programming a bit and not lift over 90% of my 1RM until I can do the 405 for 5-6reps really cleanly, then to progress slowly.

After the DLs it was on to shoulders and calves ...

Front/Back Barbell OHP
Barbell Shrugs
Side Delt DB Raises SS w/ Rear Delt DB Raises
Front Delt Plate Raises
Seated OHP (machine)
Rope-to-Nose Cable Pulls
Barbell Upright Chin Rows
Leg Press Calves
Standing Calves

Light squats and arms tomorrow. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Charlie! :tu

Off day here today, my 3 on 2 off has quickly devolved into a 3 on 1 off schedule. I'll keep it up for another couple cycles or until I feel overtrained.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good arms session that wrapped up with some hack slides. Be well and have good weekends, gentlemen! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie, you too.

Off for Saturday Chest Spectacular shortly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Incline bench 185, 205, 225, 245, 265, 285
Bench press 205, 225, 255, 275, 285, 295, 235
Decline press 225, 275, 315, 365, 275, 225
Machine Flyes 265, 280
Dead Hangs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get them pecs, Tom!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day today, Charlie. Rowin'! :D

Went light today, high volume and dropped my rest between each set of rows until I had only 20 seconds between sets.

T-bar rows 225 x 9 sets
Barbell rows 225 x 7 reps, 275
V bar pulldowns 200, 200, 220, 220
Pullups 3 sets to failure
Dead hangs (I was gassed, about 30 seconds and 20 seconds, LOL).

Re: Pumping Iron with Zemekone and Icehog3 II
 

Some pulling and legs today.

Squats
DB lunges
Lying leg curls
Leg press

Pull ups - pull downs
Front pull down machine
Seated row machine
Seated row using neutral bar

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wish someone would pull my leg. ;s

Nice goin', Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lift, Huy!
#kingofrows Tom!

Had a great chest workout/tris/hammies workout today! Just finished up 4 weeks of rly high volume hypertrophy so I'm going back to 4 weeks of 3x8-12 before doing a higher HT round. :)
Working around my shoulder so I did the whole chest workout with the cables (dip machine aside) and it felt like I was hitting it rly well. Looking fwd to being sore this evening :)