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Old 10-10-2013, 11:40 AM   #1
icehog3
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Default Pumping Iron with Adiftpanda and Icehog3 II

Off day for me, maybe tomorrow too...see how I feel after a late night hockey game tonight.
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Old 10-10-2013, 01:21 PM   #2
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Entered a 5k this weekend (actually... it was .6 miles longer than a typical 5k)... somehow I got 3rd in my age group (30-39) and Shell got second in her age group (30-39).

Stats:

Dan - 3.16 miles in 28.55 minutes, 9.15mi/minute pace - 66th place overall

Shell - 3.16 miles in 22.55, 7.25mi/minute pace - 20th place overall

In preparation for the race, I had 6 cigars Friday and 6 cigars Saturday... ran the race Sunday morning...


Anyway, today is a gym day for the wife and I. She's lifting like a beast and throwing pull-ups/chin-ups down like nobody's business!
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Old 10-10-2013, 02:10 PM   #3
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Nice job, Shell and Dan!
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Old 10-10-2013, 02:26 PM   #4
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Yesss new thread

My elbows can't handle any tricep exercises except close grip bench and dips. Seems like everything else I do just irritates them. This is new for me and I'm not enjoying it.
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Old 10-10-2013, 02:30 PM   #5
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Heading off to the gym right now. Gonna work back and biceps! Update to follow. Gonna end the day with an hour of sparring at karate tonight.
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Old 10-10-2013, 04:03 PM   #6
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Default Re: Pumping Iron with Zemekone and Icehog3 II

My elbows JUST got better, I know that crappy feeling.

Shoulders today, threw in a couple chest as well but kept it light.

Flat bench 6x3 at 205 (10 sec rest time)
Seated DB presses 4x8-10
Cable fly 5x12-14 ---- db shrugs
Db side raises ---- bb upright row 4x8-10 (dropset)
Single arm side raises using BB 2xfailure
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Old 10-10-2013, 05:59 PM   #7
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Ordered the Prodigy today off of Amazon. $2 more than the site Huy shared, but I had a $20 Amazon gift certificate.
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Old 10-10-2013, 10:11 PM   #8
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Great back day. A little pressed for time since I also had to go to karate, but I still managed to get through everything. Using the T-Bar Row Machine with 4 plates now for 6-8 reps, 4 times -- Very happy about that.
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Old 10-11-2013, 07:51 PM   #9
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Deads today, along with heavy back. Resting for the next few days, needing it. Refuel weekend.

I started to add in an extra meal about 500 extra calories. Adding in a little more red meat and upping my fat intake slightly. Slow bulking up to 185-190 by May.
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Old 10-12-2013, 11:57 PM   #10
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Suppose to be a rest day, but wife wanted to legs today, just happens that leg days fell on Saturday as well...

front squats 5x8
lying leg curls -- stiff leg deads -- single leg extensions (giant set) 4x8
box step ups with db 4x10

jump ropes 4x1min
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Old 10-13-2013, 07:30 AM   #11
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Did chest on Friday and still feeling it. Went to a Bat Mitzvah yesterday and glad I was not asked to lift the Torah; not sure how confident I would be since I am still feeling the pain from Friday...
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Old 10-13-2013, 05:22 PM   #12
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Worked back today. Started off with ten minutes of decent cardio on the treadmill to get warmed up. Did t-bar rows, dumbbell curls, reverse flies, lat pull downs, and strict form barbell curls.
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Old 10-14-2013, 03:12 AM   #13
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Did push day with the wife, 7th day in a row.

Flat DB -- side lat raises -- plyo push ups (4x10 giant set)
Cable fly -- front lat raises -- jump ropes (3x10 giant set)
Hammer strength incline -- dips -- "bus drivers" (4x10 giant set)

Going to finish today with a back and maybe deadlift. It will be 8 straight days of training.
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Old 10-14-2013, 06:15 PM   #14
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Back day! Didn't do any deads. 8 straight days of training, didn't feel like it.

Gonna rest up tomorrow. Vacation time!
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Old 10-14-2013, 06:25 PM   #15
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Legs and bi's this AM, skipped the squats after hockey last night and went with presses and hamstring curls. Barbell and dumbbell curls for the bi's....Tomorrow is an off day, Wednesday will be a full upper body day, hockey Wed. night, and then 4 days off from the gym and the rink.
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Old 10-15-2013, 09:43 PM   #16
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Great day in the gym today. Had myself a great chest and tri workout. Highlight of my day was dumbbell presses, which I got for 100lbs x 10,8,8,8,8 reps (a personal best). Thinking about jumping to 110s soon.
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Old 10-16-2013, 12:29 PM   #17
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Default Re: Pumping Iron with Zemekone and Icehog3 II

After a good 8 days on, I figured I would take yesterday off and enjoy my honeymoon.

Pretty nice gym here at the hotel. Decided to do a nice HIIT with some push movements.

90 sec walk
60 sec sprint
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90 sec walk
60 sec sprint (5% incline)
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90 sec walk
60 sec sprint (7% incline)
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90 sec walk
60 sec sprint (9% incline)
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90 sec walk
60 sec sprint (12% incline)
X2

Burpees 4x10
Incline presses - side - front raises 4x10
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Old 10-16-2013, 02:31 PM   #18
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Left myself super short on time for my workout today, didn't get to arms, but ended up having a great back workout. 16 sets in about 25 minutes. 8 sets of pullups (varying grips) to failure, 5 sets on Bentover Rows for reps to 295, and wide cable rows for 3 sets of 260.

My back (and wind) was hammered after the 8 sets of pullups on minimal rest, yet I was able to hammer out high reps at 265, 275, 285 and 295 on the rows.

Love when you can turn a potentially bad workout into a great one.
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Old 10-17-2013, 11:49 AM   #19
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Same HIIT as yesterday.
Planks 1 min --- mountain climbers 45 sec x4

Incline DB row --- db revers flys 4x8-10
Lat pull downs 4x10 (using different grips each set)
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Old 10-27-2013, 03:36 PM   #20
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Hardcore Back Day today before hockey.

Bentover Rows, pyramid to 335
T-Bar Rows, 5 x 15 @ 270
Wide Pulldowns to 260
Close-grip Pullups to failure, 6 sets
Barbell Shrugs to 365

Saved a little gas for hockey....I hope.
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