Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 64

Adriftpanda · 04-13-2015, 07:20 PM

Nice job, Charlie.

Push day. Heavy presses, hit incline 225 for a nice 3 second pause 3x3. That was the highlight.

icehog3 · 04-13-2015, 07:56 PM

Nice days, Charlie and Huy!

Yeah, Charlie, I am hoping this rear delt/lat thing isn't going to be long term/permanent like the rest of the shoulder, but it might end up being that. Time will tell, 37 years of heavy lifting has to catch up some time, I guess. Maybe some surgeon will use my as a guinea pig for a bionic joint.

Sancho · 04-13-2015, 08:23 PM

Nice job Huy and Charlie! Nice PR Charlie!

Hopefully you kick it Tom, although joint work has come a long way in 37 years.

Tonight was best bench day for me in a while, back up to my precious stall point
Bench 5x5
Cable rows 4x10
Stair machine 30 minutes, added 92 floors to my tally.

swingerofbirches · 04-14-2015, 10:43 AM

Get it Chris ... stair stepper is brutal.

I managed 15min last night after my squats & supplementary leg lifting. Shooting for 30 today + some elipticall.

swingerofbirches · 04-14-2015, 06:19 PM

A friend of ours teaches a Group Powet (HIIT) class and invited us to join it today. My elbow handled the lower weigh/higher reps way better than I thought. Not sure that such a squat heavy exercise class was a good idea the day after heavy squats/supp leg lifting/stair machine. lol

icehog3 · 04-14-2015, 06:52 PM

High reps and pretty low weights for me for chest today. Felt good and I was pumped like a MoFo, Charlie.....just wasn't impressing the chicks with my strength today.

Adriftpanda · 04-14-2015, 10:25 PM

Squat day, fairly heavy.

315 5x5
Pause squat 265 5x5

That's all

icehog3 · 04-14-2015, 11:03 PM

Legs pumped as a MoFo, Huy?

Adriftpanda · 04-15-2015, 12:11 AM

No, just tired as a dad with a 2 week old baby keeping him up.... Oh wait, it's real life.

icehog3 · 04-15-2015, 08:33 AM

Stupid sexy real life.......

GreekGodX · 04-15-2015, 09:18 AM

Quote:

Originally Posted by Sancho

On the topic of chin-ups: how can I get there unassisted? Ideas for accessory work? Programming ideas? I'm down to 75lbs assist (BW is 275-280)

I've been hitting the chin/dip machine every other trip and supplementing with lat pull downs at 120-175 lbs usually down ramping as I fatigue.

I am determined to lift my own body weight, and I'm beginning to wonder if I should just shoot to lose 76 more lbs.

Best things I did to build pull-up strength and do more was negatives, slow descents, and not going to failure.

Heavy negatives at the end of your back workouts will help a lot. Your lats and biceps respond the best to movements where you have to hold weights. Start at the top and just hold yourself there. Lower a little bit and hold there. Continue until you are at the bottom. Try to make it last 10 seconds.

Use 3 second descents on your pull-ups.

In general for strength you want to stop a rep or 2 before failure. You need a I keep your CNS from getting fatigued.

Those will all help. You will get there in no time.

icehog3 · 04-15-2015, 02:08 PM

Agree with Christos, always try and do some slow work on back. I also like to take that last possible rep on rows and hold it at contraction until I can't grip the bar anymore. I did just that when I did back today...a bit lighter than usual, but I dropped my rest periods by half and upped the intensity that way.

swingerofbirches · 04-15-2015, 02:41 PM

Feel the burn! I try to hold all my heavy shrugs for 3sec on each rest but 10-15sec on my final rep of each set. BBBUUURRRNNN!!! Pumped like a MoFo, as someone once said

icehog3 · 04-15-2015, 02:43 PM

I do that on shrugs as well, Charlie, hold that last rep as long as I can.

MoFo!!

GreekGodX · 04-15-2015, 04:36 PM

Add me to the list of holding shrugs for 3 seconds minimum and last 2 reps as long as I can. Big Traps are the new abs

swingerofbirches · 04-15-2015, 08:15 PM

lol traps are where it's at!!!

swingerofbirches · 04-16-2015, 06:27 PM

So this afternoon there was a tremendous and audible, yet not very painful, POP from my right elbow. Today I was able to do more chest and tricep work than I have in nearly 2 weeks.

Squats, Deads, Bench (flat, incline, decline), Flys, Close Grip Bench, Reverse Grip Tricep Extensions, Dips ... finished up with 30min on the stair stepper. Then came home and mowed the lawn lol

Adriftpanda · 04-16-2015, 07:56 PM

I haven't hit traps in months...

Volume push day. Nothing special, aimed for 8-12 reps on all working sets.

Incline DB press 5x8-10
Flat DB flies 3x10
Seated cable flies 4x10-14

Seated smith machine press 4x8 - plate front raise
DB side delt raise 3x8-12
Bb front raise 3x10-12

Finished up with some tricep work

swingerofbirches · 04-16-2015, 08:13 PM

Nice work, Huy!

icehog3 · 04-16-2015, 08:21 PM

Quote:

Originally Posted by Adriftpanda

I haven't hit traps in months...

I was gonna mention that, Huy....

Good days for you and Charlie.

04-13-2015, 07:20 PM	#1261
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Nice job, Charlie. Push day. Heavy presses, hit incline 225 for a nice 3 second pause 3x3. That was the highlight. __________________ Who eats plantains when they can eat placenta.

04-13-2015, 07:56 PM	#1262
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,543 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Nice days, Charlie and Huy! Yeah, Charlie, I am hoping this rear delt/lat thing isn't going to be long term/permanent like the rest of the shoulder, but it might end up being that. Time will tell, 37 years of heavy lifting has to catch up some time, I guess. Maybe some surgeon will use my as a guinea pig for a bionic joint. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-13-2015, 08:23 PM	#1263
Sancho Puddle Jumper Join Date: Oct 2008 First Name: Chris Location: back near the woods Posts: 387 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 II Nice job Huy and Charlie! Nice PR Charlie! Hopefully you kick it Tom, although joint work has come a long way in 37 years. Tonight was best bench day for me in a while, back up to my precious stall point Bench 5x5 Cable rows 4x10 Stair machine 30 minutes, added 92 floors to my tally.

04-14-2015, 10:43 AM	#1264
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Get it Chris ... stair stepper is brutal. I managed 15min last night after my squats & supplementary leg lifting. Shooting for 30 today + some elipticall.

04-14-2015, 06:19 PM	#1265
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II A friend of ours teaches a Group Powet (HIIT) class and invited us to join it today. My elbow handled the lower weigh/higher reps way better than I thought. Not sure that such a squat heavy exercise class was a good idea the day after heavy squats/supp leg lifting/stair machine. lol

04-14-2015, 06:52 PM	#1266
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,543 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II High reps and pretty low weights for me for chest today. Felt good and I was pumped like a MoFo, Charlie.....just wasn't impressing the chicks with my strength today. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-14-2015, 10:25 PM	#1267
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Squat day, fairly heavy. 315 5x5 Pause squat 265 5x5 That's all __________________ Who eats plantains when they can eat placenta.

04-14-2015, 11:03 PM	#1268
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,543 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Legs pumped as a MoFo, Huy? __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-15-2015, 12:11 AM	#1269
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II No, just tired as a dad with a 2 week old baby keeping him up.... Oh wait, it's real life. __________________ Who eats plantains when they can eat placenta.

04-15-2015, 08:33 AM	#1270
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,543 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Stupid sexy real life....... __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-15-2015, 02:08 PM	#1272
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,543 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Agree with Christos, always try and do some slow work on back. I also like to take that last possible rep on rows and hold it at contraction until I can't grip the bar anymore. I did just that when I did back today...a bit lighter than usual, but I dropped my rest periods by half and upped the intensity that way. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-15-2015, 02:41 PM	#1273
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Feel the burn! I try to hold all my heavy shrugs for 3sec on each rest but 10-15sec on my final rep of each set. BBBUUURRRNNN!!! Pumped like a MoFo, as someone once said

04-15-2015, 02:43 PM	#1274
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,543 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II I do that on shrugs as well, Charlie, hold that last rep as long as I can. MoFo!! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-15-2015, 04:36 PM	#1275
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 II Add me to the list of holding shrugs for 3 seconds minimum and last 2 reps as long as I can. Big Traps are the new abs __________________ "If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda

04-15-2015, 08:15 PM	#1276
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II lol traps are where it's at!!!

04-16-2015, 06:27 PM	#1277
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II So this afternoon there was a tremendous and audible, yet not very painful, POP from my right elbow. Today I was able to do more chest and tricep work than I have in nearly 2 weeks. Squats, Deads, Bench (flat, incline, decline), Flys, Close Grip Bench, Reverse Grip Tricep Extensions, Dips ... finished up with 30min on the stair stepper. Then came home and mowed the lawn lol

04-16-2015, 07:56 PM	#1278
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,302 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II I haven't hit traps in months... Volume push day. Nothing special, aimed for 8-12 reps on all working sets. Incline DB press 5x8-10 Flat DB flies 3x10 Seated cable flies 4x10-14 Seated smith machine press 4x8 - plate front raise DB side delt raise 3x8-12 Bb front raise 3x10-12 Finished up with some tricep work __________________ Who eats plantains when they can eat placenta.

04-16-2015, 08:13 PM	#1279
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Nice work, Huy!