Re: Pumping Iron with Zemekone and Icehog3 II
 

I didn't either but moved the weight pretty easy today.

Sumo dead 4x4
Pause sumo dead 4x6
Bb shrug 3x12
Seated row machine 4x8
Seated cable rows 4x10

Planks 3x1 min

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and Bis today.

Seated military press 135, 165, 185, 195, 205, 215

Cambered bar curls 115, 135, 145, 155, 165
Wide grip barbell curls 2 sets @ 110
Close grip barbell curls 2 sets @ 110
Preacher curls 4 sets @ 135

Did something to my wrist (left) with the osteoarthritis, I think with the close grip curls. The knot on my wrist swelled up and has been in constant pain all day. Not sure how it is going to affect my workout tomorow, I think it's stable, just painful. I guess I will find out then.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Masturbating can be hazardous, Tom :) Hope it get's better. I was bothered with a left wrist past couple days as well.

My knee sleeves came in today, I was excited to use them since today was a volume leg day. My depth was on point and no knee pains!

Squats 4x6
Fron squats 4x6
close stance hack squats 3x10
Db lunges 3x10

Some core work and calve raises to end it. SBD knee sleeves may be one of the best investments I've made since I started training.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice....I need a wrist sleeve, Huy!

Just finished wrapping my wrist, gonna give int. chest day a whirl shortly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

The wrapped wrist held up fine, no pain and I went the heaviest on bench than I have in a long while. Wrist felt fine all day, but just started getting sore again a little while ago. I will wrap 'er up again and see how it does on back tomorrow.

Bench press 245, 275, 295, 315, 335, 365, 275
Incline bench 185, 205, 225, 245, 265
Decline bench 4 sets @ 315
Machine flyes 2 sets @ 195

Re: Pumping Iron with Zemekone and Icehog3 II
 

Have you ever tried to alternate your flies with incline or decline flies? Probably. I used to train aspiring bodybuilders, power lifters, and pro wrestlers. Could give you some hints on a few exercise techniques that give great results.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I just finished the first week of my 6 week hypertrophic lifting. Today was superseding bis/tris followed by cardio.

I'm focusing on hypertrophy and weight loss so it's lots of low weight/high reps and a lot of cardio. Now if i could just reel my eating habits on the weekends in. :(

Re: Pumping Iron with Zemekone and Icehog3 II
 

Keep up the good work, Charlie. :tu

Michael, I'm confused....you used to train bodybuilders and powerlifters, but you want some exercise techniques? Not sure if you are looking for simple exercises, or if I am missing something here.

Back Day, prefatigued with cables but rowed heavy anyway.

Pulldowns 260, 280, 305, 315
Super wide pulldowns 200, 220, 240, 260, 280
Cable rows 260, 280, 305, 320
Barbell rows 185, 205, 225, 245, 265
Wide Barbell rows 225, 255, 275, 295, 305, 335

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wow, you go heavy, Tom! Are you typically doing 3x5 or 5x5?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Toms light weight

Re: Pumping Iron with Zemekone and Icehog3 II
 

I usually start with 20-25 reps on my lightest weight, and try never to go below 6 reps oin the heaviest set, though I made an exception on my chest workout Saturday, Charlie.

I also try to never use hockey as an excuse to miss the gym, but I was just too gassed to drag my arse outta bed this AM. Might do a double tomorrow (though I have a game tonight and might not be able to drag it again manana), we'll see. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work Tom! I thought hockey was the excuse to goto the gym?

Squats 5x5
Bench 5x5
Row 3-5x5 ... Failure day.

Tried doing pull-ups today and figured out I can't do pull-ups yet. My shoulder has been reminding me all day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy press day. My meals were not on point today. Threw my day off and my bench suffered.

Pause press 5x4
Wide grip touch n go press 4x5
Chest supported t-bar row 5x5
Neutral grip DB press 4x8
Face pulls 3x10

Super set some bicep and tricep and called it a night.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm brain farting, Huy, what's a face pull?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Really busy day today ... only managed 45min of cardio ... it was my day off from lifting. I ate pretty well today, right up until dinner. :/ Tomorrow will be better.

Tomorrow i'll be superseding back/chest (hypertrophy) and doing 1hr of cardio. Then the work day begins. Joy! lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Off day for me too, and I needed it. I am gassed after 3 nights of hockey games in a row.

Re: Pumping Iron with Zemekone and Icehog3 II
 

International chest day....repped it out on inclines, then went heavy.

Incline bench 185, 205, 225, 245, 265, 275
Bench press 275, 305, 325, 345
Decline press 315, 365, 315
Super wide bench 315, 275, 225
Machine flyes 205, 220
Dips 3 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Cut myself short today, supposed to be a back day but I didn't have much time, so I decided to do shoulders and train back tomorrow when I have more time.

Did chest yesterday, so just did light seated military presses today. 135 for 152 reps over 9 sets in about 18 minutes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder finally came back upto full ROM today so figured I'd get back to gym, ended up deloading OHP to get to a low pain level but I guess that's the way it is when your out of shape.

Squat 5x5
OHP 5x5
Deadlifts 135,185,195x5

Nice work gentlemen, looks to have been a productive week!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good deal on the shoulder, Chris! :tu

Heading in for delayed back day shortly.