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Old 04-22-2015, 08:40 AM   #1301
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Default Re: Pumping Iron with Zemekone and Icehog3 II

At least it's good sore and not bad sore, Charlie.
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Old 04-22-2015, 09:13 AM   #1302
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Heavy legs yesterday. Heavy fronts and pause fronts, the rest was history.
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Old 04-22-2015, 06:56 PM   #1303
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Default Re: Pumping Iron with Zemekone and Icehog3 II

30min on the elliptical tonight just to burn some calories while still taking it easy on the knees. Hope everyone else had good and productive nights.
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Old 04-22-2015, 08:52 PM   #1304
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Volume chesticle day with some tricep. Elbow starting flaring up, first time in months. Boo.

Incline bb press 4x5
Incline db press 4x10
Dips 4x10-12
Fly machine 5x10
Cable flies 4x12

Rope extensions 5x10-15
Db skull crushers 5x10
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Old 04-22-2015, 09:08 PM   #1305
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Sorry to hear about your elbow ... is your list of exercises the order in which you did them? I only ask because every single time I've hurt my shoulder or elbow it's been when I did skull crushers at the end of my workout. I've since moved them to the middle portion and have had much better luck avoiding reinjury. Just an observation for whatever it's worth. Hope you heal up quickly!

How'd the game go, Tom?
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Old 04-22-2015, 09:49 PM   #1306
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Default Re: Pumping Iron with Zemekone and Icehog3 II

That's the order. Flares up once in a while, not too concerned. Not typically a volume guy but since my pl program ended, I started to do volume again.
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Old 04-23-2015, 09:58 AM   #1307
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Default Re: Pumping Iron with Zemekone and Icehog3 II

We beat the first seed for a trip to the Championship game, Charlie. Some of the guys on this team have never won one, so they're pretty excited for the opportunity.

Think I'll celebrate by heading to the gym and doing some legs.
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Old 04-23-2015, 12:55 PM   #1308
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Deadlifted today ... new PR (strapless, chalkless) at 315 for 3 reps before my grip let go. That was the last "set" of my progressive load deadlift routine. Did minimal back and chest supplementary work before my elbow started hurting a bit. Finished up with 20min of the start stepper. Figured I'd save a bit of juice for a butt load of yard work I gotta do tonight.

Congrats Tom! Awesome!
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Old 04-23-2015, 01:27 PM   #1309
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Celebrating with a pizza/ice cream party is much better, Tom.

Nice one, Charlie. Soon you'll be pulling 405!
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Old 04-23-2015, 01:52 PM   #1310
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Default Re: Pumping Iron with Zemekone and Icehog3 II

New Deadlift PR and I passed my latest kidney stone a bit ago! Gonna have some steak for dinner and smoke while I do yard work. Hell of a good day!
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Old 04-23-2015, 04:45 PM   #1311
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Thanks Charlie and Huy, and congrats on the PR, Charlie. Hope that elbow feels better.

Pizza and beer cheat tomorrow, Huy...unsure about ice cream, though that sounds wonderful.
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Old 04-23-2015, 05:35 PM   #1312
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Switched up my workouts to more bodybuilding focus so I can join you all in being pumped like a mofo. I hate when I have to do more than 6 reps

Congrats on the PR Charlie! Pops I see your wisdom came out for a visit good luck in the championship.
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Old 04-23-2015, 09:47 PM   #1313
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Default Re: Pumping Iron with Zemekone and Icehog3 II

That's how I feel about squats and deads. I usually never go more than 5 lol

Most likely not training tomorrow because I'll herfing with the LA boys.

Back and legs today.

Box squats but I used a small medicine ball 4x5
Deficit stiff leg deads 4x10
Seated leg extensions 5x12-15

Pull ups 5x20
Wide grip pull down machine 5x10-12
Seated rows. Not sure how many sets, I just went by feel. Probably around 7-8 sets
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Old 04-23-2015, 10:56 PM   #1314
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Thanks, My Bodybuilding Son!

Nice workout, Huy....tell the SoCal Boys I said "Hey".
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Old 04-24-2015, 01:55 PM   #1315
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Back day....low weights, super high reps, super short rest.

T-bar rows 225 x 5, 205 x 4
Wide Grip Barbell Rows 205 x 4
Narrow Grip Barbell Rows 185 x 4
Cable Rows 240 x 3
Dead Hangs

Pumped Like a MoFo!
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Old 04-24-2015, 02:52 PM   #1316
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Get it Tom!!! We must have been on the same wave length today. I did hypertrophic, supersetted shoulders. So 8x10 for each superset of ...
- Cable Upward Row @ 90 as w/ Rope Pulls @ 110
- OHP (Smith Machine) @ 100 ss w/ Front Plate Raise & Flare @ 25
- Half Side Dumbell Raises (heavy for me) @ 40 ss w/ Dumbell Shrugs @ 60

My knees are still sore from Squatting, HIIT & yesterday's Deads so I just wrapped up with 30min on the elliptical (405cal burned).

My cool down was coming home and doing some yard work.
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Old 04-24-2015, 11:30 PM   #1317
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Default Re: Pumping Iron with Zemekone and Icehog3 II

You got it too, Charlie! Nice.

I'm paying for it tonight, my lats are already Sore as a MoFo.
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Old 04-25-2015, 01:39 PM   #1318
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Arms today followed by 30min on the stair stepper. Might go back later for a bit more calorie burning on the elliptical but I'm not 100% sure about that yet. lol
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Old 04-25-2015, 05:06 PM   #1319
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Gym was packed today, all the racks had scads of punks doing stupid chit. Musta been "Bring your brother Darrell and your other brother Darrell to the Gym Day".

Found a front press machine that I never use to hit delts. Did 12 sets at 165, getting 19 reps the first set, down to 11 reps for the 12th. Finished with barbell shrugs at 315 (found a rack) and abs, and got the fluck outta Dodge.
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Old 04-25-2015, 05:30 PM   #1320
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Default Re: Pumping Iron with Zemekone and Icehog3 II

I had to severely alter my intended workout schedule today due to a #gymcouple who's only apparent goal was to occupy as many stations in the free weight area as possible without actually doing anything effective.

I used to think that old guys who just "work in" without asking or anything was the worst ... worse than the crossfitters dragging all of the bars to the other side of the gym to perform a bizarre and dangerous concoction of improper lifts and comical looking cardio activities. But I'm quickly concluding that "gym couples" are the worst.
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