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Re: Pumping Iron with Zemekone and Icehog3 II
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Re: Pumping Iron with Zemekone and Icehog3 II
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Post workout: 40 grams protein Lunch: 14oz steak, 1 cup red potatoes, arugula salad Between L/D: Quest bar, some almonds Dinner: 16 oz chicken, 1 cup brown rice, 5 oz asparagus I'm actually short about 200 calories for today. |
Re: Pumping Iron with Zemekone and Icehog3 II
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Re: Pumping Iron with Zemekone and Icehog3 II
Hope it went well, Marc. :tu
Back today: Bent Over Rows 225, 255, 285, 315, 335, 255, 225 T-bar Rows 205, 225, 250, 270, 295, 250, 225 Cable rows 240, 260, 260, 240 Dead hangs 60 sec, 40 sec, 30 sec (grip strength gone, LOL) PWO: Creacore creatine NOXplode / ON Amino Energy mix Immediately after: 24 grams ON Whey 10 grams ON BCAAs Lunch: 8 egg whites 1/2 strip steak Apple, banana, grapes, roange slices 1/2 piece of whole grain toast with PB Pre-dinnner: 1/2 pound pork chop in pretzel crumb coating Brown / wild rice medley Dinner: 6 oz spicy yellow fin tuna 3 oz raw yellow fin tuna 1/4 strip steak 2 handfuls trail mix (raisins, cranberries, walnuts, almonds, soy nuts) |
Re: Pumping Iron with Zemekone and Icehog3 II
Am: 2 egg yolks, 4 egg whites scramble with spinach
2 packets of oatmeal Pwo: 2 scoops of Noxipro Post work out: 40grams of protein, 10grams bcaa Lunch: 2 cups of basmati rice, 6oz sirloin steak, 6 oz chicken. Kale salad Dinner: 1.5 cups of brown rice over chicken chili. Later tonight, I'll have about 4-6oz of chicken of spinach and maybe a slice of wheat bread. Did Back today: 3x8 wife grip pull ups to warm up the back Seated row 4x5 *drop set Bent over bb row 4x5 (pr for me today 225) V-grip bent over row 4x5 *drop set (pr for me, 5 plates) Wide grip lat pull downs 4x5 Face pulls 3x12 (just to get that nice contraction at the end) Did a couple bicep lifts as well. Incline DB curls 5x5, BB curls 4x6 |
Re: Pumping Iron with Zemekone and Icehog3 II
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Re: Pumping Iron with Zemekone and Icehog3 II
Hey Tom, my back was bothering me a lot, so I ended up doing:
warm up 3x flat barbell 10,6,4: 135, 185, 205 3x decline barbell 8, 6, 4, 2, 2: 135, 185, 205, 225, 225 4x pec machine flye 10, 8, 8, 8: 160, 180, 200, 200 then stairmasters for 15 minutes for 250 calories. I took some advil after for the lower back. It really inflames after back/legs exercises (two days ago). My trainer sent me lies via text re his pwo meal. I almost followed through but glad I didn't. |
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Hitting legs tomorrow. Yah.... |
Re: Pumping Iron with Zemekone and Icehog3 II
Hope the back feels better, Marc.
Trash the legs, Huy. Shoulder day for me...never know how it will go. |
Re: Pumping Iron with Zemekone and Icehog3 II
Am: 2 egg yolks,3 egg whites with spinach and ground chicken
Cup of steel cut oatmeal Lunch: 6oz sirloin, 6oz chicken with basmati rice and a kale salad Dinner: 12oz salmon, half cup of basmati rice and green beans Post dinner: 5oz chicken with some green beans Pre-workout: Noxipro Intra: 10 grams of SAA Post-workout: 40 grams of protein Snack: Quest Bar, some nuts Leg Day: Leg extensions 6x8 Front squats 5x5 (PR it today, 275) Stiff leg deads 4x5 Lying leg curls --- donkey calf raises (6x5, 6x12) Box jumpes --- seated calf raises (5x5, 5x15) |
Re: Pumping Iron with Zemekone and Icehog3 II
Got back on a pwo supplement. Pretty much haven't used one since the ban. Tried 1MR. Felt good nothing extraordinary. Miss original jack3d.
Working on getting my shoulder pressing up. Really think my grip strength is limiting me on everything else. Need to fix that. |
Re: Pumping Iron with Zemekone and Icehog3 II
currently watching Red Zone while on the stairmaster. Red Zone is a vortex of time...I can't believe I've been on this thing for 40 minutes already.
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Re: Pumping Iron with Zemekone and Icehog3 II
Chest/shoulders yesterday.
Flat bench BB 4x5 with drop set Flat bench Flys DB 4x6-8 Isolation decline machine press 5x6-8 drop set to only 25lb plates!! (Killer) Dips 3xfailure Seated DB presses 4x6-8 Standing side lat raises 4x6(using BB, give it a try!) DB shrugs 5x12-15 Am: 2 yolk, 3 whites scramble with spinach and salmon Post workout:40 grams of protein Lunch: 1 cups brown rice with kale salad, 6oz chicken, 6oz sirloin steak Dinner: little cheat meal for me since it was at a dinner party Spinach lasagna (chicken,pesto and low fat cheese) Green salad/no dressing Some nice beers Will post my workout later tonight with my food intake for the day. Have a good training day crew! |
Re: Pumping Iron with Zemekone and Icehog3 II
Lower back started bothering me while I was finishing squats, so I ended up doing the seated leg exercises.
Ate a 1.5lb rib eye. Yum. |
Re: Pumping Iron with Zemekone and Icehog3 II
Yesterday - Back
Wide grip lat pull downs 4x6-8 Seated isolation lat pull downs 4x5 (drop set) Bent over flys DB 4x8-10 Seated one arm row 5x5 (drop set) Standing BB curl 3x5 Seated DB curls 5x5 Am: spinach,salmon scramble. 2 yolk, 3 whites Oatmeal packet Post workout: 40 grams protein, 10grams Bcaa Lunch: 12 oz steak with kale salad and some yams Dinner: whole grain pasta, using pesto sauce and 8oz chicken Snack: almonds and raisins I'll post my intake and todays workout tomorrow. Think after 10 days, I'll have a rest day tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
I'll just post it now since I'm still up, waiting for Santa. :(
Leg Day: Lying leg curls 6x6-8 Stiff leg deads BB 5x6-8 Walking lunges DB 6x5 Seated single leg extensions 4x6-8 Squats 4x5 (drop set) Finished off with some abs Hanging leg raises 5x15 Decline crunches (4x15 weighted, 4x8 no weights) Am: egg white omelette w/chicken,green chiles, & avocado 2 buckwheat hotcakes Post workout: 40 grams protein, 10grams Bcaa Lunch: chicken bowl w/brown rice, cabbage & carrots Snack: quest bar and some nuts Dinner: Xmas party, so I had a nice fixing of whatever the Hell I wanted! Hahah Have a wonderful day off tomorrow fit fam! |
Re: Pumping Iron with Zemekone and Icehog3 II
Heading in for back....yesterday was chest.
Did 6 sets of flat bench up to 315, 5 sets of inclines to 295, some vertical bench on a plate-loaded machine, finished with flyes and dips. |
Re: Pumping Iron with Zemekone and Icehog3 II
Rep day for back:
Bentover Rows 225 for 8 sets, decreasing rest time each set. Got 25 first set, 16 on the last. T-bar rows 225 for 6 sets, same as above, 19 reps to 14 reps. Cable rows 220 for 5 sets, same as above, 18 reps to 14 reps. Finished with pullups and dead hangs. Forearms were busting at the seams. |
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