Re: Pumping Iron with Zemekone and Icehog3 II
 

No one is training or what?

Leg and shoulders today, fueled by cataylst.

warmed up with seated extensions to single db stiff legs 5x15-20
squats 4x5 but there were a ton of sets leading up to my working sets
standing leg curls 4x12-15
single leg press 5x12-15
stiff leg deads 4x10

db side raise 4x10
seated side delt raise 4x10
cable side raise - up right row 2x12
db press 3x10
cable front raise - bb front raise 2x12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back workout today for me. I supersetted pullups with rows and cables. By the last round I was only able to do 5 pullups, but my back was trashed. Tomorrow is an off day for sure, and I have to play Wednesday by ear.

T-bar rows and pullups , 225, 250, 270, 225
Barbell rows and pullups 225, 255, 275, 225
Cable rows and pullups 220, 240, 260

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chesties and back yesterday.

Flat bb 4x4 but did lots of sets prior to working sets
Incline DB press 4x8-12
Hammer incline 4x8 did partials after all sets to get some more blood flowing
Seated cable flies - presses 4x12

Deadlift 4x5 with lots of sets prior as well
Wide grip pull down 4x8-10
DB row 5x8-10

Finished up with some quick biceps. 2 exercise 5x8-15 each

Re: Pumping Iron with Zemekone and Icehog3 II
 

Circumstances had me end up working out Tuesday after all, volume shoulder workout.

Heading in for legs shortly.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sissy squats and leg abductors while super setting it with calve raises on the smith machine with neck pad.

That should get you out of your funk.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got Z nice shoulda pump and quads

DB lunges
Standing leg curl
Squats
Leg press

Standing single DB press
DB upright row
Incline rear delt fly DB
DB side raise to bb upright row

Didn't count sets or reps really. I just went by feel. I did anywhere from 2-10 sets maybe more, I don't know.

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day, volume (lots of reps)

Incline Bench 185, 205, 225, 245, 265, 205, 185
Bench Press 205, 225, 245, 265, 205, 185
Decline Bench 255, 285, 305, 325, 275, 245

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, another rep day.

Bent over rows 185, 205, 235, 255, 275, 295, 235
V-bar T-bar rows 215, 235, 260, 275
Neutral grip T-bar rows 270, 250, 225
Cable rows 260, 280, 305, 240
Dead hangs 2 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and breast

Pull ups - single arm cable row
V grip pull up- v grip pull down
T bar row
Wide grip machine lat pull down

DB press
DB flies
Cable press
Pec deck

Finished up with some quick tricep. Didn't keep track of reps or sets again, just went by feel.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs and bis today....Heavy leg presses and hammy curls, heavy cambered bar curls and barbell curls. Heavy day.

International Chest Day manana....3 more days of training before I head West to smoke with Huy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

No mental or physical energy today, definite sign that the 4 days off starting Friday is coming at the right time. Did T-bars up to 295, BoRs to 305, pulldowns to 240. But only a total of 12 sets, I just threw in the towel after set 12.

One more day, I'll try to gear up for a better one manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Brutal leg day, I'm excited to have a good 4 days rest before the next leg day.

Squats - lots
DB walking lunges - heavy, and painful
Standing single leg curls
Seated leg extensions

Single DB press
Behind neck smith machine press
Bb upright row - upright presses
Rear delt fly

Couple more days till I get to herf with Tom. Bring me a good cigar!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sure! What would you like? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

One more day of training...

I'll take 17 pairs of Partagas 170 :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Last day of training for me too.

I will bring you an I.O.U. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and back

Incline bb
Incline DB

Seated row with neautral grip
Incline DB row

Fly machine
Cable pull downs

Superset some arms really quick. Good way to finish up the week before this weekend. See you in a couple days.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and arms, hard and heavy. Now 4 glorious (probably really needed) days off, and a chance to smoke wih Huy. :D

Hope all is well with Charlie, I was used to him posting every day. Hope he's back when I get back Monday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey fellas!

Awwweee, you care, Tom. :)

Last week was nuts with work travel and this week has been a whirlwind.

Monday - hypertrophic chest & hammies
Tuesday - just steady-state cardio
Wednesday - hypertrophic back & quads
Thursday - hypertrophic shoulders & calves
Today - just steady-state cardio

hypertrophic arms and squats tomorrow :)

Been really struggling this week with bloating. I killed it in the lead up to my work trip and felt great until the friday of my return. That friday I had a cheat meal and didn't think much of it (first cheat meal in over a month). Ate a bit too much cheese over the weekend and got some wicked constipation ... long story short, i bloated up like a balloon and i'm still swollen even though i got finally "movement" yesterday morning. I'm hoping that some cardio over the next few days will help me get back to normal.

I know that you guys all weigh significantly less than me but i'm down to 266lbs (lowest i've been in a long time) while still managing to keep muscle on. Hopefully I can keep it up. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom is like 300

Re: Pumping Iron with Zemekone and Icehog3 II
 

Got in a pretty generic compound movement workout ytrdy as a filler ...
Front Squats / Sumo DLs / Bench / OHP ... nothing wild, moderate weight and reps

Chest Day today ... i'm gassed from work, so we'll see how that goes lol