Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day today...best my shoulders have felt in weeks, pain was minimal. Only did delts, figured I could throw in traps tomorrow....didn't want to spoli a good thing. :r

Seated Military Press 135, 155, 175, 185, 205, 215, 225, 175, 155
Standing Military Press 165, 195

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad it felt decent today, Tom.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Brother, maybe I will regrow a new shoulder soon.. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

If that doesn't happen, you can get botox :)

Back day, felt nice. Decided to skip deads though because I'm going to sumo tomorrow for legs.

Wide grip lat pull down 5x6-10
High row machine 4x8 w/drop set
bent over rear delt flies db 3x10
Bent over BB row 4x8-12
Bent over db row 4x10-12

cable push downs 5x10-15
single arm tricep extension db 3x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

I already have buttocks, Huy! :D

Arm day:

Cambered bar curls 145, 155, 165, 175, 175
Olympic bar curls 95, 105, 115, 125
Preacher curls (different grip each set) 100 x 4
Close grip bench 205, 215, 225, 235, 245
Cable pushdowns 125, 135, 145, 125, 105

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice arm day, Tom.

Had a good leg session today.

Squats 5x5
Hack squats 4x10 w/drop set
Lying leg curls, single leg 4x12-15
Leg extensions single leg 4x10-15
Stiff leg deads 4x8-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good leg day, Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day with some friends

Bb standing military press 4x5-6
Seated Arnold press 4x8
Bb upright row -- DB side delt raise 4x10 w/2 drop sets
Front raises using cables 4x10-12
DB shrugs 4x15-20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wish I had friends..... :lv

Inernational Chest Day...decided to do a high (16-20) rep day on inclines and flats

Incline bench 195, 205, 215, 225, 235, 245, 255
Flat bench 205, 215, 225, 235, 255, 195

Heavier on declines 275, 295, 315, 345

1 set of machine flyes with extreme stretching and prolonged contraction - 225

Hockey tonight, back day tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I really don't like to do two days of pushing in a row but the wife wanted to do chest.

Chest and arms, quick training session today.

Flat BB press 4x6-8
incline DB press 4x10
seated fly machine 4x8-10
db pull over 3x10

incline db curls -- over db extensions 4x10-15
preacher curls -- rope extensions 4x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've been bad about updating on here lately. Haven't been doing anything too amazing though. The wife and I are going to a Halloween party on the 25th and I've got a Spartan costume picked out. Gotta get into a bit better shape before I wear it out though so it's just been lots of cardio and high-intensity stuff as of late. Keep up the hard work men!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day yesterday...the gym was so crowded I couldn't find an unused barbell at the start so I did cable work to start.

Wide grip pulldowns 180, 200, 220, 240, 260
Cable rows 220, 240, 260, 285
T Bar rows 225, 250, 270, 295
Barbell Rows 225, 275, 305
Pullups 2 sets to failure

Supposed to be a shoulder day today, but I didn't sleep well last night and have to go to work shortly, so so much for that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day.

Stiff arm lat pull downs -- pull ups 4x10
Underhand lat pull down machine 4x10-12
Cable rows -- v grip pull downs 4x10
Dead lifts 4x6-8
DB row -- high row 3x10

Followed by 3x3 and 2x2 from In-n-Out :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg day today....had a hockey game tonight so I stayed light.

Leg Press 5 sets @645
Hamstring Curls 5 sets at 120

Finished with some light bis and abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Goblet squats 4x15
Bench press 4x10-15
DB shrugs 4x15
Inclined row 4x10
Machine flies 4x15

Then some interval cardio. I probably need to map my workouts better as I have just been winging it and it's probably not the best approach.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day, medium reps

Bench press 225, 265, 285, 305, 315, 275
Vertical bench (plate loaded) 275, 295, 325, 275
Incline dumbell press 100s, 100s, 95s, 90s
Dips (bodyweight) 4 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

I wing it once in a while, more like touch up work. Usually on days that I'm suppose to take off. Which usually doesn't happen.

Leg day, high reps.

Front squats 5x6-8, 4x5 pause reps
Leg press 5x20
Lying leg curls 4x20
Smith machine lunges 4x10-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, hard and heavy.

Bent Over Rows 205, 235, 255, 275, 295, 315
T-Bar Rows 225, 250, 270, 295
Dumbbell Rows 100, 110, 120, 130
Cable Rows 260, 280, 300, 240
Pullups 2 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and a couple bicep movements at the end.
Shoulders felt decent today.

Bb upright row 4x10-8
DB presses 4x8-12 (80lb first time in a while, I've done these, felt nice and easy)
Seated side delt raises -- machine side delt raise 3x13
DB front raise 4x12-15
Shrugs 4x15-20

Seated DB curls 4x10
Preachers curls 4x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice workout, Huy. :tu

Shoulders for me in a few hours. :hn or :ze ? We shall see.