Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, pretty unmotivated when I got to the gym. Went heavy on the first exercise to get my head into it, then upped the reps the rest of the way.

Bent over rows 245, 275, 295, 315, 325
T-bar rows 250 x 4 sets
T-bar/Bent over Supersets (varying weights and which movement first) x 4 sets
Cable rows 260 x 3 sets, 220 x 1 set

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Tom. As you wel know, some days it's just about doing the work.

Deadlifts and back for me as well ytrdy and a run with the wife today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

How's the injury, Charlie? Deads going well?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hit squats tonight 315 3x5, I'm starting my strength routine again. I'm curious to see where it will go.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work fellas.

Wheels today. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work guys!

Back feels like it's responding reasonably well to lower weight & focus on form. Definitely still not awesome but the pain has decreased a lot.

SMASHED shoulders today ... Heavy OHP followed by a TON of HT/volume. I'm gassed!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff Ken, Huy and Charlie. :tu

Shoulders for me as well.

Pre-fatigued with rear delt work, those puppies were en fuego.
Presses....good strength, endurance really crapped out about the 6th set after the rear delt work.
Finished with barbell shrugs up to 405.

Good day, short, heavy and intense.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wheels, felt like I needed a wheelchair to leave the gym.

Re: Pumping Iron with Zemekone and Icehog3 II
 

:ze :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Forgot my check in Friday after tooth removal. Felt gassed in the morning so just did some general light lifting chest and bicep.

Afternoon hit then did a light warm up. Felt good lifting a set of 45's easily again.
Incline 10x3
Steeper incline 2x3, really couldn't get the bench under so I was straining my shoulders getting the bar of the rack
Flat wide grip 12x3
Regular flat 8x3
Narrow 6x3
Dumbbell flys 10x3
Incline flus 10x3
Cable flus 10x3

Dumbbell curls 10x3
Hammers 10x3
Reverse easy bar 10x3

Tweaked my back while doing some house work so light chest and legs this morning. And got to go home early so pulled a lazy boy this afternoon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That chest must be singing after all that, Greg! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Tom, Huy & Greg.

Ran tonight with the wife .. earlier today I did some rack pulls at light weight and for volume mainly to focus on form and work on the grip strength. 3x10 @ 225 / 3x5 @ 315 / 1x3 @ 405 and then shrugs at 3x15 @ 225. Finished up with 3x100 of battle ropes.

One full week into low carb again and i'm down a few lbs so the cut is officially on. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

CLAMF! :D

Arms today, really blasted tris, and repped bis at a medium weight on preachers.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I saw an IHOP commercial and wanted some pancakes... So I made some protein pancakes. :)

Back day, along with everyone at the gym.

Single arm front pull down
Seated cable row
Wide grip pull down - stiff arm pull down
Bent over bb row (light wright. Did these close grip)

Single arm preacher curl 6263x72636 or at least it felt like it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Manimal!! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Little shoulders and arms today, didn't want to go too long.

Standing Arnold press
Seated cable press
Cable side delt raise
DB side delt raise

Skull crushers - incline DB curls
Tri kick back - standing DB curls

Re: Pumping Iron with Zemekone and Icehog3 II
 

Very nice, Huy. :tu

Off day today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Huy!

Did arms today and did the last superset on a 10min timer doing continual rotation between tricep extensions and cable curls, every set to failure and I used BFR (blood flow restriction). Hoping that adding this in will help my elbow heal up a little bit faster and building more muscle certainly wouldn't hurt :)

Then some cardio with the wife tonight before hot tub!

Re: Pumping Iron with Zemekone and Icehog3 II
 

"Cardio", Charlie? You little devil! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

For what it's worth, I don't wanna do cardio lol

But I need to drop some more fat so I have to do cardio now, for my sins :/ :D