Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and calves today.

Flat bench: 5x5
Smith incline (no partner so I needed a spot): 5x5
Flat db flys: 4x6-8
Dips: 4x5

Seated raises: 5x15
Donkey raises: 4x20

Did about 5 min of abs as well. Training on the road sucks.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day, best day!

Decline Bench Press (pyramid-ed to 275x1, then worked back down to low weight, high reps)
Cable Tricep Extensions
Standing Military Press
Cable Flyes
Skull Crushers
Overhead Tricep Cable Extension

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice workouts, Huy and Rob. :tu

One (or maybe two) more for me and then I get 4 or 5 days off. I'm torn, lifts are going really well, but I also know my body will benefit from the short break.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back is feeling sore already, love it. Did drop set on all my heavy lifts today.

Bent over bb row: 4x5
Wide grip pull downs: 4x5
Hammer strength row (standing): 5x6-8 (this has become one of my favorite exercise for back)
Reverse flys: 4x12-15
Stiff arm lat pull downs: 4x10-12

Did some bi's, incline curls and hammer curls.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg Day!

Deep Box Squats: Pyramid-ed to 405 x 3!! Blew my last PR out of the water
Also did various ab and leg exercises after squatting for 45 minutes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got in legs (squats and hammie curls), bi's (cambered curls, barbell curls and preacher curls) and shoulders (seated militarys, shrugs) today, and plan on one last workout tomorrow AM before I take 4 days off for a mini-vacation.

Keep tearing it up, Boys. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wish I was going this weekend, have fun brother

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good for you, Tom. Enjoy it! Still gotta work out a few more weeks before I earn a rest week :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Rob and Huy.

Huy, I keep hoping I am gonna get there and find you decided to suprise us. :r

Off to the gym for one last day before the rest. A little of everything that I didn't hit yesterday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I wish brother, I really do. Enjoy some of that good food and cigars for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and biceps for me today

Pull ups - 5 sets to failure
High rows - 275x10, 235x8, 180x8
Low rows - 180x12, 220x10, 240x8
Lat pull down - 3 sets of 180 to failure

Seated bicep curls - 70x10, 80x10, 100x3
Standing hammer curls - 50x12, 50x12, 75x8, 75x8

Then played basketball for around an hour

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hamstrings and chest

Stiff leg deads: 4x15 warm up, 5x6-8 working
Lying leg curls (single leg): 4x6-8
Db lunges: 4x10
Kettle ball (one leg deads): 4x8-10

Incline bb: 4x8
Flat db flys: 4x8-10
Cable flys: 3x10
Dips: 4x8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back Day yesterday:
Bent Over Rows
Preacher Curls
Rear Delt Flyes
T Bar Rows
Strict Barbell Curls (elbows against wall, down until bar touches my quads, up until bar touches chest)
Dead Hang Pull-ups to failure

Today: a much deserved rest day!

Experimenting with pyramid style sets, and really liking them!

Re: Pumping Iron with Zemekone and Icehog3 II
 

A couple things. I love/hate training out of town. Love that I could use some different machines, hate that all the weights are never reracked (don't be that guy). Hate that I had to park about 1/2 mile and today was quad day.

Shoulder/quads today. Nice focus and energy today.

Upright row smith machine: 4x6 (triple drop set)
Seated military press: 4x5
Arnold presses: 4x6-8
side lat raises (cables): 4x10-12
Seated db side lat raises: 4x8-12

Front squats: 4x5-7
Plate loaded squat machine (new machine): 5x6-8
Single leg extension: 4x10-12 (drop set)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hypertrophy training for back and chest. Got in and out, feels great to be back at my home gym.

Flat bench: 5x8-12
Incline db flys: 4x8-12
Decline hammer strength: 4x10
Dips: 4x10

Reverse grip pull downs: 4x10
T-bar row:4x8 (2 drop sets)
Bent over db flys -- stiff arm lat pull downs: 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Another great push day here in NJ:

Bench Press
Cable Tricep Pushdowns
Standing military Press
Front Military Press
Weighted Dips

Re: Pumping Iron with Zemekone and Icehog3 II
 

Another rough Friday for me

Squats - 3 sets 185x3 with my butt going to my heels
Leg press - 564x6, 654x3, 744x1
Lunges with EZ curl bar - 16 per leg
Dead lift - 185x5, 185x5, 225x3
Leg curls - 3 sets of 145x10
Seated calf raises - 2 sets of 140x12
Calf extensions - 50x100, 210x12

Narrow grip pull ups - 5 sets to failure
High row - 3 sets of 180x6
Low row - 3 sets of 180x6

Bicep curls - 110x5, 130x4
Hammer curls - 3 sets of 57.5x12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg / Ab Day for me:

More Squats, pyramid-ed to 405x3 again. I'm finding that squatting without shoes really helps put the weight on my heels, not my toes. Also threw in some various ab exercises to end the day.

Excited that I finally pulled the trigger on a 6" leather weight-lifting belt to prevent injury on the >315lb squats. It was tough to find a belt since my waist size happens to be between the medium and large sized ones.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work. If you haven't gotten the belt yet, look into Inzer belts, best bang for your buck.

Re: Pumping Iron with Zemekone and Icehog3 II
 

High carb day yesterday, my refeed day. Felt nice training today.

Flat bench: 5x5
Incline db: 5x6
Flys: 4x6-8
Cable crossover (focus on that lower pec): 4x6-8
Dips: 4xfailure

Incline db skulls: 4x8-10
Cable kick backs (one at a time): 4x6
Rope extensions: 4x8-14