Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah that's heavy...

Backsicles.

Bent over DB rows 5x8 w/drop
Wide grip pull down 4x8-10
Negative V grip pull down 4x5
Seated row machine 4x10 w/3 drop sets so basically 7 sets
Pull ups (3 variations. Wide, close, medium) 15x10

Preacher curl machine 7x15-8 (15 sec rest)
DB curls 4x8
Reverse grip cable curls 7x15-8 (15 sec rest)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lift, Huy!

Felt kinda hinky when we got to HIIT so the wife did the class while I got a second lift in! I feel pretty wrecked now but it felt great while I was doing it lol
Lift wasn't at my home gym but it was kinda sweet! It was at an old YMCA but had a really dungeony feel. Lots of old iron plates and bars. A lot of fun actually.

Squats (back/wide)
5x135
5x225
5x315

OHP / Arnold Press / Front Plate Raise / Rope-Nose Pulls / Upright Rows / Barbell Shrugs / Hammer Curls / Preacher Curls / Standard Dumbell Curls / Tricep Pulldowns / Tricep Extension Machine / Calves (leg press/calf machine/standing)

An hour removed from the lift I'll concede that I may have gone a bit overboard today LOL

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lifts guys :ze In the words of my 7th grade football coach, Charlie there is no such thing as overboard!!!

I had to get internet and cable installed this morning so workout at night. Not sure why I got cable and didn't just get faster internet for the same price.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Day59 ...

Squats (back/wide/bench) ... worked up to 315x3 ... bench squats ain't no joke :)

30min of elliptical followed by a brief spell in the sauna :)

Happy Hump Day boys!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quick last workout:

Seated military press 135, 175, 195, 215, 185
Cambered bar curls 135, 135, 145
Preacher curls 160, 160, 145
Pushdowns 105, 130, 140, 150, 130

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gun show, Tom! Do work!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm off for the weekend, please do some work for me, Charlie! :D

Work hard, Men, see y'all Monday! :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (Day60) - front/close/pause
Warmup - 45x10
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245x1

Deadlift
Set 1 - 135x10
Set 2 - 225x10
Set 3 - 315x3
Set 4 - 315x1
Set 5 - 365 (failed to lock out)

Supplementary lifting of chest/back ... and threw some Arnold Press in there just cuz I like it lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Went back to the gym with the wife and got some stair-mill in ... nearly died lol

Then ... HOT TUB :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wanted to get a nice shoulder/chest day in.

Ohp 5x4
Incline DB flies 4x10
DB side delt raise 4x10 w/2 drop sets
Decline hammer strength press 4x10
Arnold press 4x8-10
Cable side delt raises 4x12
Dips -- DB upright row 4x8-10
Hammer press machine -- plate raises 4x8-10

I did pull ups after every working set so that makes it 33x10? Mixed up variations from wide to medium. 330 pull ups :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

95 KB swings My grip was dying wanted to get over 100+25 normal to do a second set+20 i was pissed so I did a last one=140 swings
Snatches
Abs
My favorite part, cold shower.

Huy 330 pullups?! Damn!!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff guys!!! No kidding ... u can't fathom 330 pull-ups lol ... or 95 KB swings for that matter :)

Squats (back/wide)
Working sets progressed to 365 w/ pause and finished with two sets of box squats @ 225 for 10 reps each (trying to mix in a bit more volume from time to time now)

Supplementary chest & back lifting.

Got a 5k Color Run tomorrow and squats only this weekend (heaven knows my elbow can use the rest).

Yall be well and keep hittin them weights!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I can't fathom*

Re: Pumping Iron with Zemekone and Icehog3 II
 

Walked the Color Run 5k today with a group of friends.

Squatted (front/close/pause and front/close/box)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (front/close - pause and box, rotated) - went for volume with lower weight. Worked up to 245x1 w/ pause

Re: Pumping Iron with Zemekone and Icehog3 II
 

I keep forgetting to update this.

Squats: 295 3x5
225: 1x8

Legpress: 640 3x8

Bi curls w. 55's 3x8
Close grip barbell curls: 90 3x8
Ropecurls: 130 3x8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Ken! Nice squat and leg press numbers!

I'm really tempted to try a compound lift only workout routine for a couple of weeks and rly focus on fat loss.
I enjoy what I'm doing now but don't have any gas in the tank for the kind of cardio that I need to be doing. I can still get quality work in while doing SED if I stick to deads, GMs, bench, rows & OHP ... maybe have one arm day in there too. It'd also give my elbow inflation some much needed time to go down. We shall see.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a good three days off. Ate good and didn't give a crap what I really ate too. Felt nice to be back in my gym today.

Pull ups 3x20 to warm up
Seated row machine 4x10 w/3 drop sets
DB row 4x8-10 drop set
Wide grip pull down 8x8
Reverse grip pull down machine 4x10
Deadlifts 8x5 (kept it light and pulled fast) @315

Finished off with pull ups 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (back/wide/box) ytrdy and a little cardio.

Squats today (front/close/pause)
Warmup - 45x5
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x5
Set 4 - 225x3
Set 5 - 265 (failed)

Flat Bench SS w/ Close Grip Bench (high volume)

5min Rower
25min Treadmill @ incline 5 / 3.5mph

Plan on some more cardio tonight with the wife and then the hot tub :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Stuck at 95 reps of KB swings in one set. Came back with 30 more in the next set and 20 in the last.
Bench 245 3x5
Abs

Nice lifts guys :ze