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-   -   Pumping Iron with Adiftpanda and Icehog3 II (http://www.cigarasylum.com/vb/showthread.php?t=63655)

swingerofbirches 09-01-2015 11:37 AM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Back day today ...

Front squats for stretch (45x5 / 95x5 / 135x3)

Barbell Rows - 5x10 @ 225
Close Grip Cable Row - 5x10 @ 240 (8reps last set)
Cable Lat Pulldowns 3x10 @ 140 SS w/ Cable Lat Extensions 3x10 @ 80
Barbell Shrugs - 3x10 @ 225 (pause)

Elliptical for 200cal

icehog3 09-01-2015 02:44 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Nice, Charlie! :tu

Today:

Seated military press
Olympic bar curls
Skullcrushers
Standing military press
Preacher curls
Pushdowns

swingerofbirches 09-02-2015 02:12 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Light back squats (w/o sleeves) - 135x10 / 225x10 / 315x5
Flat Bench - 5x10 @ 135
Then a buttload of chest and arm accessory work.
Little bit of elliptical followed by a turn in the sauna. :)

icehog3 09-02-2015 02:34 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
113 Charlie? :D

swingerofbirches 09-02-2015 07:42 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
lol you can count it if you want, Tom. I wasn't going to count light weight/stretching squats as actual work. It's still Squattinh I guess, just a different kind than before ... more strategic. :)

icehog3 09-02-2015 07:46 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
I say if you are squatting, it counts, Charlie! :D

I'm betting on you hitting 160, at least!

Adriftpanda 09-02-2015 11:40 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Go for 1k!

Back and chest today.

Dead lifts 4x3
Pause dead 4x5
Seated row machine 5x10 w/ drop
Neautral grip pull down 4x10 w/ 3 sec negatives every set
Wide grip pull down 4x10

Seated cable presses 4x10-8
Incline bb 4x6
Incline DB flies 4x12-10
Dips 4x15

Friend was deadlifting so I played around and did 3x5 of single arm deadlift

icehog3 09-03-2015 12:17 AM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Sweet, Huy! :ze

swingerofbirches 09-03-2015 02:02 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Get it Huy!
How the lifts going Tom?

Front squats @ 45 for a stretch.
DL conventional (135x5 / 225x5 / 315x5 / 365x3 / 405x1 / 455x1)
Elliptical for 200cal

icehog3 09-03-2015 03:25 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
114! :D

Chest today, a little stronger but the endurance still blows, Charlie. I can't believe the time I took out of the gym set me back this far, I guess it's harder to come back the older I get. :r

swingerofbirches 09-03-2015 03:26 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
I think that the reduced squat and DL load this week has helped a lot. That 455 today was chalkless and came off the ground rly fast. I think that with some chalk I could have pretty easily pulled a PR today.
My little cousin is gonna lift with me next Tuesday so new can DL together so I'd imagine I'll be shooting for a PR then. :)

swingerofbirches 09-03-2015 03:28 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Quote:

Originally Posted by icehog3 (Post 2052115)
114! :D

Chest today, a little stronger but the endurance still blows, Charlie. I can't believe the time I took out of the gym set me back this far, I guess it's harder to come back the older I get. :r


lol @ 114

You're just giving the weights some time to prepare for what's ahead :)

icehog3 09-03-2015 03:39 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
I like looking at it that way, Charlie, whether it's true or not...thanks! :lr

swingerofbirches 09-03-2015 04:25 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
It's like that meme ... "When i take a rest day, it's to give the weights a break" lol

icehog3 09-03-2015 06:31 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Is that you in your avatar, Charlie? Rack pulls?

swingerofbirches 09-03-2015 08:21 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Yeah that's me Tom.

That's not a rack pull in the pic. I did light rack pulls earlier this week for the first time ever tho. I think I'll keep doing them to help me with my form from mid-shin.

swingerofbirches 09-04-2015 12:45 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Worked up to 405 back squat for a double. Didn't have my knee sleeves either. Just did it for fun but I think I'll work back up to 425 next week and see if there's a PR to be had beyond that. I pull heavy next Tuesday so I'm guessing I'll back squat heavy next Friday or Saturday. :)

zemekone 09-04-2015 02:04 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
wow there is part 2 of this thread?

icehog3 09-04-2015 02:36 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Nice, Charlie! :tu

geRRy! 9000 posts in, and about 14 of them are yours. We miss you! :D

Back today, gas starting to get better, strength slowly as well.

Started with wide pulldowns up to 260 pre-fatigue, and then V-grip pulldowns to 240.
T-bar rows only to 250, but seemed like a ton after all the pre-fatigue.
Barbell rows to 285.
3 sets of cable rows at 260.
Two sets of pullups to finish her off.

swingerofbirches 09-04-2015 04:49 PM

Re: Pumping Iron with Zemekone and Icehog3 II
 
Rrrrrooooowwwww


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