Cigar Asylum Cigar Forum  

Go Back   Cigar Asylum Cigar Forum > Non Cigar Specialty Forums > Misc > Health and Fitness

Reply
 
Thread Tools Display Modes
Old 06-10-2015, 09:45 PM   #1641
swingerofbirches
Feeling at Home
 
swingerofbirches's Avatar
 
Join Date: Apr 2010
First Name: Charlie
Location: Cincinnati, OH
Posts: 714
Trading: (0)
Cohiba
swingerofbirches will become famous soon enough
Default Re: Pumping Iron with Zemekone and Icehog3 II

Today was Day31 of Squat Every Day. Went light today so as to not exacerbate my knee.

Squats (front/close)
Set 1 - bar only (45) x 10
Set 2 - 95x10
Set 3 - 95x10
Set 4 - 95x5
Set 5 - 95x5

I think using today almost like a stretch-via-exercise day really did help as my knee has felt markedly better than yesterday. Another light day and I may be back to fighting shape.

I don't think I'm quite ready to stop squatting every day though ...

A big thx to you guys too! The support on here has been great and a real encouragement. *thumbs up yall*

Last edited by swingerofbirches; 06-10-2015 at 09:51 PM.
swingerofbirches is offline   Reply With Quote
Old 06-10-2015, 09:50 PM   #1642
icehog3
Admiral Douchebag
 
icehog3's Avatar
15
 
Join Date: Oct 2008
First Name: Tom
Location: Clermont, Kentucky
Posts: 70,447
Trading: (61)
HUpmann
icehog3 has disabled reputation
Default Re: Pumping Iron with Zemekone and Icehog3 II

I've been enjoying watching you and the squat program, Charlie, don't know if I've ever seen anything like it. You will always be King Squat to me, even if you decide to pull the plug at 32.

EDIT; Just re-read that, I just want to emphasize that "King Squat" is a good thing.
__________________


Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!
icehog3 is offline   Reply With Quote
Old 06-10-2015, 09:59 PM   #1643
area51
Blowing Smoke Rings
 
area51's Avatar
 
Join Date: Sep 2010
First Name: Ken
Location: Tejas
Posts: 1,259
Trading: (3)
Bolivar Army (Active)
area51 has a spectacular aura aboutarea51 has a spectacular aura about
Default Re: Pumping Iron with Zemekone and Icehog3 II

Back and Bi Day:

Deadlifts 3x5 345
Seated Rows: 3x10 160
Pull Ups: 3xFail

Bi Curls: 1x8 60 (My arms weren't having it)
2x8 50
1x8 45

Rope curls: 3x8 130
Preacher Curls 3x8 110

Abs, abs, abs, abs
__________________
area51 is offline   Reply With Quote
Old 06-10-2015, 11:55 PM   #1644
Adriftpanda
Peter's Daddy
 
Adriftpanda's Avatar
15
 
Join Date: May 2009
First Name: Huy
Location: No one wants me
Posts: 10,302
Trading: (74)
Guantanamera
Adriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud of
Default Re: Pumping Iron with Zemekone and Icehog3 II

I want to bench for 100 straight days...
__________________
Who eats plantains when they can eat placenta.
Adriftpanda is offline   Reply With Quote
Old 06-11-2015, 05:38 AM   #1645
GreekGodX
Opa!!
 
GreekGodX's Avatar
2
 
Join Date: Mar 2009
First Name: Christos
Location: 7 Line
Posts: 4,893
Trading: (82)
Montecristo
GreekGodX is a glorious beacon of lightGreekGodX is a glorious beacon of lightGreekGodX is a glorious beacon of lightGreekGodX is a glorious beacon of lightGreekGodX is a glorious beacon of lightGreekGodX is a glorious beacon of light
Default Re: Pumping Iron with Zemekone and Icehog3 II

Quote:
Originally Posted by Adriftpanda View Post
I want to bench for 100 straight days...
You would be my hero <3
__________________
"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
GreekGodX is offline   Reply With Quote
Old 06-11-2015, 08:19 AM   #1646
icehog3
Admiral Douchebag
 
icehog3's Avatar
15
 
Join Date: Oct 2008
First Name: Tom
Location: Clermont, Kentucky
Posts: 70,447
Trading: (61)
HUpmann
icehog3 has disabled reputation
Default Re: Pumping Iron with Zemekone and Icehog3 II

Your shoulders would fall off.
__________________


Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!
icehog3 is offline   Reply With Quote
Old 06-11-2015, 08:42 AM   #1647
swingerofbirches
Feeling at Home
 
swingerofbirches's Avatar
 
Join Date: Apr 2010
First Name: Charlie
Location: Cincinnati, OH
Posts: 714
Trading: (0)
Cohiba
swingerofbirches will become famous soon enough
Default Re: Pumping Iron with Zemekone and Icehog3 II

Quote:
Originally Posted by icehog3 View Post
I've been enjoying watching you and the squat program, Charlie, don't know if I've ever seen anything like it. You will always be King Squat to me, even if you decide to pull the plug at 32.

EDIT; Just re-read that, I just want to emphasize that "King Squat" is a good thing.
LOL i'll take it as a compliment then.

Quote:
Originally Posted by Adriftpanda View Post
I want to bench for 100 straight days...
Cory Gregory (same guy who did SED) just released a new series called "Bench Most Days" ... maybe you should check it out?

Quote:
Originally Posted by icehog3 View Post
Your shoulders would fall off.
This is what I was thinking too lol. The only reason I think i'm liking SED as much as I am is because i'm lower half dominant to begin with but I feel like my shoulders and elbows would completely disolve after a week of Bench Every (or even most) days. LOL
That said, Huy is obviously much stronger than me when it comes to upper body so i'd be really interested to see his results if he gave it a try!

I've been thinking about different routines for when i go away from SED and i'm putting together a compound movement based routine that will still have me squatting 3-4x/wk, deads 2x/wk, good mornings 2x/wk, bench 2x/wk & OHP 2x/wk ... with only a small amount of supplemental lifting. The idea being "bang for buck" since I do wanna be able to devote a good bit of time to cardio and burning fat.
Example ...
Monday = Squat & Bench (minimal supp lifts after)
Tuesday = Deads & Barbell Rows (minimal supp)
Wed = Good Mornings & OHP (minimal supp)
Thur = Squat & Bench (supp tricep work)
Fri = Deads & Barbell Rows (supp bicep work)
Sat = Squat (light)
Sun = Squat (light)

Still thinking it through ... might make Sunday a full rest day ... just throwing a rough schedule out there to get some thoughts.

Last edited by swingerofbirches; 06-11-2015 at 08:50 AM.
swingerofbirches is offline   Reply With Quote
Old 06-11-2015, 01:26 PM   #1648
swingerofbirches
Feeling at Home
 
swingerofbirches's Avatar
 
Join Date: Apr 2010
First Name: Charlie
Location: Cincinnati, OH
Posts: 714
Trading: (0)
Cohiba
swingerofbirches will become famous soon enough
Default Re: Pumping Iron with Zemekone and Icehog3 II

Day 32 ...

Squats (back / narrow)
Set 1 - 135x10 (warmup)
Set 2 - 225x10
Set 3 - 315x5
Set 4 - 315x5
Set 5 - 405x3

Surprisingly enough, I think that squatting a little more normally (not super light the whole time) actually helped my knee feel better. Idk lol

Finished up with 3x10 of Good Mornings @ 45lbs (bar only) ... I think i'm gonna enjoy doing these.
swingerofbirches is offline   Reply With Quote
Old 06-11-2015, 02:17 PM   #1649
icehog3
Admiral Douchebag
 
icehog3's Avatar
15
 
Join Date: Oct 2008
First Name: Tom
Location: Clermont, Kentucky
Posts: 70,447
Trading: (61)
HUpmann
icehog3 has disabled reputation
Default Re: Pumping Iron with Zemekone and Icehog3 II

Like the new potential program, Charlie, but where's the shoulder day?

Back for me:

Cable pulldowns 200, 220, 240, 260, 240, 240, 220, 200
Barbell rows 225, 255, 275, 255, 225
T-bar rows 250, 275, 250, 250
Pullups 3 sets to failure
Cable rows 260, 270, 270, 260
Dead hangs
__________________


Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!
icehog3 is offline   Reply With Quote
Old 06-11-2015, 02:24 PM   #1650
swingerofbirches
Feeling at Home
 
swingerofbirches's Avatar
 
Join Date: Apr 2010
First Name: Charlie
Location: Cincinnati, OH
Posts: 714
Trading: (0)
Cohiba
swingerofbirches will become famous soon enough
Default Re: Pumping Iron with Zemekone and Icehog3 II

Tom - I figured I'd do supplemental shoulders on Wednesday after OHP?
swingerofbirches is offline   Reply With Quote
Old 06-11-2015, 02:27 PM   #1651
icehog3
Admiral Douchebag
 
icehog3's Avatar
15
 
Join Date: Oct 2008
First Name: Tom
Location: Clermont, Kentucky
Posts: 70,447
Trading: (61)
HUpmann
icehog3 has disabled reputation
Default Re: Pumping Iron with Zemekone and Icehog3 II

Quote:
Originally Posted by swingerofbirches View Post
Tom - I figured I'd do supplemental shoulders on Wednesday after OHP?
Rog. Don't want to deny any of my friends the joy of shoulder presses, Charlie.
__________________


Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!
icehog3 is offline   Reply With Quote
Old 06-11-2015, 02:34 PM   #1652
swingerofbirches
Feeling at Home
 
swingerofbirches's Avatar
 
Join Date: Apr 2010
First Name: Charlie
Location: Cincinnati, OH
Posts: 714
Trading: (0)
Cohiba
swingerofbirches will become famous soon enough
Default Re: Pumping Iron with Zemekone and Icehog3 II

Quote:
Originally Posted by icehog3 View Post
Rog. Don't want to deny any of my friends the joy of shoulder presses, Charlie.

LOL by no means would I ever just skip shoulders
swingerofbirches is offline   Reply With Quote
Old 06-11-2015, 05:06 PM   #1653
Adriftpanda
Peter's Daddy
 
Adriftpanda's Avatar
15
 
Join Date: May 2009
First Name: Huy
Location: No one wants me
Posts: 10,302
Trading: (74)
Guantanamera
Adriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud ofAdriftpanda has much to be proud of
Default Re: Pumping Iron with Zemekone and Icehog3 II

Quote:
Originally Posted by icehog3 View Post
Your shoulders would fall off.
Your face would fall off!

No I'm kidding, I don't think I would even want to. Maybe when I was I high school.

Back and arms. Found a gym near our hotel. Lots of douchary going on.

Pull ups 6x10
DB rows 4x6-8
Seated rows using long bar 4x10
Seated hammerstrength rows 4x8-12

Incline curls - single DB extension 4x10
Hammer bb curls - overhead DB extensions 4x8

Abs
__________________
Who eats plantains when they can eat placenta.
Adriftpanda is offline   Reply With Quote
Old 06-11-2015, 06:29 PM   #1654
icehog3
Admiral Douchebag
 
icehog3's Avatar
15
 
Join Date: Oct 2008
First Name: Tom
Location: Clermont, Kentucky
Posts: 70,447
Trading: (61)
HUpmann
icehog3 has disabled reputation
Default Re: Pumping Iron with Zemekone and Icehog3 II

Quote:
Originally Posted by Adriftpanda View Post
Your face would fall off!
Maybe then I could get laid more.
__________________


Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!
icehog3 is offline   Reply With Quote
Old 06-11-2015, 09:47 PM   #1655
swingerofbirches
Feeling at Home
 
swingerofbirches's Avatar
 
Join Date: Apr 2010
First Name: Charlie
Location: Cincinnati, OH
Posts: 714
Trading: (0)
Cohiba
swingerofbirches will become famous soon enough
Default Re: Pumping Iron with Zemekone and Icehog3 II

Nice lift, Huy! You're killing those pull ups!!!
swingerofbirches is offline   Reply With Quote
Old 06-12-2015, 03:59 PM   #1656
swingerofbirches
Feeling at Home
 
swingerofbirches's Avatar
 
Join Date: Apr 2010
First Name: Charlie
Location: Cincinnati, OH
Posts: 714
Trading: (0)
Cohiba
swingerofbirches will become famous soon enough
Default Re: Pumping Iron with Zemekone and Icehog3 II

Squats : (back/narrow)

Set 1 - 135x10
Set 2 - 225x5
Set 3 - 315x5
Set 4 - 315x5
Set 5 - 315x5

Good Mornings :
Set 1 - 45x10
Set 2 - 95x10
Set 3 - 135x10
Set 4 - 185x10
Set 5 - 185x10

I foolishly played bball last night and some psychopath barreled into me in the last game while I was jumping for a high pass, and upon landing rolled my ankle. It's just swollen and tender today so I'm glad it's not worse.

Everybody have a good weekend
swingerofbirches is offline   Reply With Quote
Old 06-12-2015, 10:26 PM   #1657
icehog3
Admiral Douchebag
 
icehog3's Avatar
15
 
Join Date: Oct 2008
First Name: Tom
Location: Clermont, Kentucky
Posts: 70,447
Trading: (61)
HUpmann
icehog3 has disabled reputation
Default Re: Pumping Iron with Zemekone and Icehog3 II

Yet you still hit the squats hard.....Hardcore, Charlie!

Went to the gym at 11AM, it was closed due to a power outtage. Reopened at 4, but I just took the day off. It was shoulder day, I will consider it a gift from Heaven.
__________________


Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!
icehog3 is offline   Reply With Quote
Old 06-13-2015, 05:54 AM   #1658
swingerofbirches
Feeling at Home
 
swingerofbirches's Avatar
 
Join Date: Apr 2010
First Name: Charlie
Location: Cincinnati, OH
Posts: 714
Trading: (0)
Cohiba
swingerofbirches will become famous soon enough
Default Re: Pumping Iron with Zemekone and Icehog3 II

That sucks .. had you already loaded up on pre-workout?
On the up side, a day off will prob do you some good #machine
swingerofbirches is offline   Reply With Quote
Old 06-13-2015, 08:10 AM   #1659
icehog3
Admiral Douchebag
 
icehog3's Avatar
15
 
Join Date: Oct 2008
First Name: Tom
Location: Clermont, Kentucky
Posts: 70,447
Trading: (61)
HUpmann
icehog3 has disabled reputation
Default Re: Pumping Iron with Zemekone and Icehog3 II

Crazy thing is, I usually drink 1/2 my PWO on the ride to the gym. Yesterday I forgot to drink it....worked out well, I would have been a lot more pissed if I was all jack3d up!
__________________


Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!
icehog3 is offline   Reply With Quote
Old 06-13-2015, 08:53 AM   #1660
swingerofbirches
Feeling at Home
 
swingerofbirches's Avatar
 
Join Date: Apr 2010
First Name: Charlie
Location: Cincinnati, OH
Posts: 714
Trading: (0)
Cohiba
swingerofbirches will become famous soon enough
Default Re: Pumping Iron with Zemekone and Icehog3 II

lol glad to hear it Tom.

Tried to gear today's whole workout toward elevated heart rate/cardio, since traditional cardio is a little tough with my ankle still swollen.

Squats (front/close)
Warmup - 45x10
Sets 1-10 @ 95 (30sec rest between sets)

Wide Bench superset w/ Close Grip Bench - 5x20 @ 45 (so 1 superset = 40 total reps)

Wide Grip Standing Barbell Row SS w/ Barbell Curls - 5x20 @ 45 (only managed 11-15 for the last 3 sets of curls)

Arnold Press SS w/ Shrugs (Hammerstrength bench) - 5x15 @ 35lb dumbells (AP) / 5x15 @ 90 for shrugs

Battle Ropes - 5 rounds of 1min each ... first time trying these. Whew!

Everyone have a great weekend!
swingerofbirches is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 11:58 AM.


Powered by vBulletin® Version 3.7.4
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.
All content is copyrighted jointly by Cigar Asylum and the content provider.