Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom, when you're right you're right :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom, you ever had MYS Clash/Vasky?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Never heard of it, Charlie, is it a PWO?

I guess I can just Google it. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Interesting, one stim and one stim-free. Be curious to hear more about it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Really considering squat everyday :hm

Re: Pumping Iron with Zemekone and Icehog3 II
 

PM me your addy and I'll send you a sample. This stuff has been good enough over my last 2 workouts that I'm making it my standard PW.

Christie, I know that not everyone likes the idea of SED but the truth is that if you go into it with a plan then I think it's fantastic! Have you read up on the suggested sets/reps?
Over the 120-odd days I did it my front squat went from 135 to 275 and my back went from 315 to 425. Most of your PR gains aren't because you're gaining muscle but because you're practicing your form every day. It puts you in a really good spot to progress properly once you stop the SED cycle.
I'm glad to give you my opinion on any specifics of you have any questions. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Christos* ... dang autocorrect

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good day of legs and a bit of shoulders

Squat 3x5, 2x5
Pause squat (5 second pause) 4x5
Hack squats 4x12-15
Stiff leg deads 5x8-12
Seated leg curls 5x12

DB side delt raise 5x12-15
Seated lateral raise machine 5x12
Upright row 4x10
Cable rear delt flies - plate front raise 5x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Huy.

Cardio day for me today. :)
Taking a 2-on/1-off approach with this hypertrophic supplementary lifting, mostly to guard against overworking my right shoulder and elbow joints again. Don't want that massive inflammation popping back up again.

Shoulders tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I haven't looked into programming yet. I already know that part of it is neurological. I'm going to definitely ask you some questions.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and Calves today ... little bit of Ab work. Some SED cardio later.

Have a good friday and weekend, gents.

Fire away, Christos! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did you ever work up to a mile of lunges like they suggest? :hn

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back to work tomorrow, Men, hope you kept the plates warm for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nope, it seemed a bit like overload, which I get sounds funny when already talking about squatting every day. Im a big fella and it felt like that was just gonna destroy my knees. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day

Flat Bench 245, 275, 295, 315
Incline Bench 185, 205, 225, 245
Super wide Bench 225, 245, 265
Decline Bench 255, 285, 315, 225
Dips (bodyweight) 3 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, as always, Tom!

Just cardio for me today ... 45min on the elliptical. :)

Chest tomorrow for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

How did the chest w/o go, Charlie?

Back for me today. I was unmotivated when I got to the gym, so I switched it up and did light rowing with exaggerated range of motion / extreme stretching / holding contractions for 2 seconds.

Barbell row 165, 185, 205, 225, 245
T-bar row 225, 250, 270
Superset BB row 185 / T-bar row 205 @ 2 sets
Wide grip pulldowns 200, 200, 240, 240
Dead hangs

Re: Pumping Iron with Zemekone and Icehog3 II
 

King of Rows!!!

Hypertrophic chest today followed by some hammy work ... all exercises (minus DLs) done at quick-count 30sec rest between sets

Flat Bench - 8x10 @ 95
Close Grip Bench - 3x10 @ 95
Incline Bench - 2x10 @ 100 / 2x10 @ 70 / 4x10 @ 50
Decline Bench - 2x10 @ 110 / 6x10 @ 90
Flys (machine) - 8x10 @ 80 SS w/ Dips @ 100

Sumo DL - 1x10 @ 135 / 1x10 @ 225 / 1x5 @ 315 / 1x3 @ 365 / 1x1 @ 405
Leg Curls - 8x10 @ 100

Finished up with a little bit of ab work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Charlie!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and shoulders.

Squats, pause squats, sumos, leg curls-leg extensions, single leg press

Smith machine press, Arnold press, upright row, front raise

It was a so so day, strength felt decent.