Re: Pumping Iron with Zemekone and Icehog3 II
 

I will see you tomorrow brother. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm too sore and tired to get up and head out... Legs today. Told myself I would do light work, nope. Never works that way.

Front squats 5x5
Stiff leg deads -- walking DB lunges 4x10
Lying leg curls 5x12-15
Leg press 5x15

Did some ab work as well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and bis today before our herf. Figured I would be eating whatever the hell I wanted, might as well hit the gym before that.

Incline DB press 5x8-10
Incline DB flies 4x8-14
Seated fly machine 4x12-15
Flat bb press -- dips 3x10

Reverse grip curls 4x12-15
Incline DB curls 4x8-10
Preacher curl machine 5x10

Time to feast.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day in honor of Tom.

Seated side delt raise db 5x12-15
Seated DB press 4x10-12
Incline DB side delt raise 4x8-12
Upright bb row -- DB bus drivers 4x10
Smith machine behind neck press 4x10

Shrug machine 5x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs today, tiring and now I'm cooking for tomorrow's meal. Im beat.

Squats
Pause squats
Sumo deads
Leg press
Lying leg curls

Lots of reps and sets. Fueled by the mochi, cookies and Dr.Dan's jalapeño corn bread.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back in the gym yesterday, supersetted chest and back for Huy.

Bench press - wide cable pulldowns x 5
Decline press - Bent over rows x 5
Incline press - pullups x 4
Flyes - Cable Rows

Skipped today, had court and was gassed.

Legs and shoulders tomorrow....yuck.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats 5x5
Bench Press 5x5
Pendlay Row 5x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg Press 645 X 5 sets
Hamstring Curls 135 x 4 sets
Seated Military Press 135, 155, 175, 185, 195, 205, 215, 185, 165
Shrugs 275 x 8 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice chest and back day, Tom.

Back and some triceps tonight.

Weighted pull-ups 4x10
Stiff arm lat pull downs 5x10-15
Neutral grip high row machine 5x10-12
T-bar row 4x10 w/drop sets
Wide grip lat pull downs 5x10

Rope extensions 5x12-15
Dips 4x15
DB overhead extensions 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lookin' back day, Huy. :tu

Arms today for this guy:

Cambered Bar Curls 125, 135, 145, 155, 165
Barbell Curls 3 sets @ 115
Close Grip Curls 2 sets @110
Preacher Curls 3 sets @ 145
Cable Pushowns (varying grips) 120, 130, 140, 130, 120
High Dips 3 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and biceps tonight.

Flat bb press 5x5
Fly machine 4x12-15
Incline DB press 4x8-12
Incline DB flies 4x10
Dips 4x15

Seated DB curls 5x10
Reverse grip ez bar curls 4x10
Preacher curl machine 5x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Barbell squat 65lbs 5x5
Standing overhead Press 70 lbs 5x5
Deadlift 105lbs 1x5

I think I'm at the edge on OHP, this was tough as heck today. Im almost at that 70% of Bench press that I'm told is a rough ratio so guess that'll have to go up to compensate.

As an aside, if either of you guys are using whey protein can you give some recommendations?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Currently using Hexapro by Allmaxfirst thing when I wake up, along with my Oates.

Post training I take Cellucor Whey.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I only take Whey post workout, Chris. Optimum Nutrition (ON) 100% Whet Gold Standard. Tastes like a milshake mixed with water. My favorite flavor is Rocky Road, followed closely by Chocolate Peanut Butter.

Re: Pumping Iron with Zemekone and Icehog3 II
 

ON is probably the best bang for your buck as well. You can get s 10lb bag for around $100.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs today

Squats 5x5-8
Hack squats 4x8-10
Lying leg curls 5x12-16
Walking DB lunges 3x20
Stiff leg deads 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back today, battling through a stomach bug.

Wide cable pulldowns 200, 220, 240, 260
Barbell Rows 225, 245, 275, 300
Narrow grip rows 185, 205, 225, 245
Cable rows 240, 260, 280, 300, 240
Pullups 3 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got to train with some friends this weekend. Boy does training with people much stronger than you, make a huge difference. They both compete in strong lift competitions so it was fun to train like that for a day.

Flat bench (pause push) 4x3
Flat bench 4x5
Incline DB flies 4x8
Incline DB press 4x8
Dips 4x8

Did some accessory work with tricep and rear delts

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hoping you get over that bug, Tom.

Flying down south for a day and half for my oral. Going to do your back training today.

What cable rows are you talking about?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck, Huy! :tu

Cable rows, V-bat right to the belly button.

http://i196.photobucket.com/albums/a...psc853d0ce.png

Shoulders today, it sucked.

Seated Military 135, 155, 175, 185, 195, 185, 185
Barbell Shrugs 8 sets at 275 in 6 minutes

That's it....done. Hockey tonight.