Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Tom. Sorry your lat is still hurting. Hopefully it heals up soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Walked 3.14mi with the wife after work and just hammered out 30min on the stepper ... what a beast that thing is *exhausted*

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work Charlie! Yeah that stepper will leave me feeling it for a few days haha.

Hope your healing Tom, how did the shoulder work go yesterday?

Tonight for me:

Bench dropset
Deadlifts 135,205,255,255,205,135 x6
Concept2 5km

My arms are wrecked :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy back and chest day. Been starting my back training with 100pull ups, usually takes me about 5 sets. I prefer to switch the grips from wide to medium. Nothing special today, heavy DB rows, wish they had heavier DB though.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's the "Pie" walk, Charlie! :noon

Shoulder seems to be doing better, Chris, I guess we'll see when I go heavier again. Nice workout for you today....you too Huy. :tu

Arms and abs for me today, hit 3 different exercises for bis and for tris. Off tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's good Tom, is it just straight up that makes it act up? iE OHp vs seated press?

Liking the pie walk, although your a few days late ;)

Tonight was just 45 minutes of elliptical for me, my upper body is still wrecked from yesterday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy chicken leg day. Hit front squats for 315 working sets 6x4 and than heavy hack squats and a bunch of iso leg stuff for funnsies

Re: Pumping Iron with Zemekone and Icehog3 II
 

Exactly, Chris, trying to correct my range of motion for the presses, it's a little wonky from all the structural and muscle damage, but it actually seems to be improving slightly.

It's never to late for Pie! ;)

Nice leg day, Huy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol @ pi walk ... Pie is what got me into this mess lol

Took a 2mi walk ytrdy but consider that more of "active rest". My hams were a mess after my stair machine escapade. Feeling btr today which is good because today is deadlifting + some back work if my elbow is up to it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope it's a gopd worout, Charlie.

'bout to leave for International Chest Day myself....

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (5x5 @ 315) & deads (5x5 @ 225) today ... followed up with close grip rows (4x10 @ 135), wide grip rows (4x10 @ 135) & Curls (4x12 @ 90). Finished up with the stair stepper for 15min but my legs were pretty cooked so that's all I had in me :

My elbow isn't feeling awesome but it's doing btr than I anyicipated, so that's good I guess :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Excellent Tom, hopefully isolating the ROM will keep you pain free. I can only imagine the amount of stress your joints have seen between work/hockey/lifting.

Nice Sets Charlie! Your pushing your squat in a good way!

Tonight:
Chins and Dips (assisted) 3x3
Bicep curls 3x10
Seated DB Press 4x10
DB flies/DB Bench Press 3x10 superset
Rower 1km sprint to finish it out

On the topic of chin-ups: how can I get there unassisted? Ideas for accessory work? Programming ideas? I'm down to 75lbs assist (BW is 275-280)

I've been hitting the chin/dip machine every other trip and supplementing with lat pull downs at 120-175 lbs usually down ramping as I fatigue.

I am determined to lift my own body weight, and I'm beginning to wonder if I should just shoot to lose 76 more lbs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thx, Chris! Nice work man!

As far as unassisted chin ups, hopefully someone else can give you some advice because I certainly don't chin up my body wright :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

I just want one Charlie. I figure once I can do one, more will follow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Consistency, just keep doing what you're doing and you'll get there.

Try using some bands for assisted pull-ups. It's tougher than the assisted pull up machine. You'll get more of a nice contraction when doing it right. I use to use bands for a change of pace, especially when my back and arms are shot.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice workouts today, Charlie and Chris! :tu

Vhest day today, started with declines for a change and went up to 345. Vertical press (plate loaded), inclines, dips and flyes, then a nice dose of abs to finish.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Move wright Tom!

Managed 30min of fasted stair machine this morning. Ugh ... ded lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Work Men!
Chins and Dips @65lbs assist 3-5x5
Lat pull downs 5x12
Tricep pushdowns 3x12

Stair machine 42 minutes, the club is running a promotion for the biggest contributor to 1020 floors...tonight I did 121, one more than the next highest ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Chris.

Lat/rear delt/whatever the hell it is still bothering me. Did T-bar rows, barbell rows, cable rows...and was none to happy about any of it. :r

Legs tomorrow, maybe some shoulders if my pain threshold seems high. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Still hurting, Tom?

Managed a new PR on squats (335). So I did Squats today 5x5 @ 335 with supplementary lifting as follows: Leg Press 5x20 @ 450 / Leg Curls 5x20 @ 120 / Weighted Calf Raises 3x20 @ 135 / Anchored Bar Row 8x10 @ 135 / Shrugs 5x10 @ 135

Then I managed some short range of motion Bench Press 5x15 @ 90 just to see if my elbow could handle it and it actually did rly well. So i plan on doing limited range work on my chest and shoulders until my elbow heals up. No isolated movements for me ... curls, extensions, etc :(