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Old 01-08-2015, 08:17 PM   #1021
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Back day, did heavy cable/pre-fatigue. Good pump.

Wide cable pulldowns 200, 230, 260, 270, 280, 290, 300
Cable rows 240, 270, 290, 310, 260
Barbell rows 225, 255, 275, 295
Close grip barbell rows 3 sets @ 215
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Old 01-09-2015, 11:32 PM   #1022
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Volume legs today. Decent day of training so I rewarded myself with pizza, ice cream and cookies.

low bar squat 4x6
front squats 4x4
close stance hack squats 3x10
bulgarian split squats 3x10

and finished off with some core work.
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Old 01-09-2015, 11:46 PM   #1023
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Default Re: Pumping Iron with Zemekone and Icehog3 II

I slept in today as I didn't sleep well until early morning. So no pizza, ice cream or cookies for me today. OK, maybe 1 cookie before bed.

Going to try to do a double before hockey tomorrow as I am off work. Getting the duct tape ready now.
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Old 01-10-2015, 12:46 AM   #1024
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Off this weekend. Eat, eat, watch some football and eat some more for me.
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Old 01-10-2015, 01:37 PM   #1025
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Default Re: Pumping Iron with Zemekone and Icehog3 II

How's the eating going, Huy?

Got in a short "double today". now I can take tomorrow off before my second hockey game in 2 days.

Cambered bar curls 125, 135, 145, 155, 165, 175
Preacher curls 110 @ 4 sets
Seated Military Press 135, 165, 185, 200, 220, 175
French Curls 105, 115, 125, 140
Pushdowns 125, 115, 105, 95
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Old 01-10-2015, 02:33 PM   #1026
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Old 01-10-2015, 02:35 PM   #1027
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Default Re: Pumping Iron with Zemekone and Icehog3 II

hopefully ill be posting here everyday, i figured how to unblock it in my work computer
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Old 01-10-2015, 11:42 PM   #1028
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Default Re: Pumping Iron with Zemekone and Icehog3 II

geRRy!
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Old 01-11-2015, 02:47 AM   #1029
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Default Re: Pumping Iron with Zemekone and Icehog3 II

GeRRy!

I found a place that had some awesome southern comfort food. Ordered red snapper, catfish and cornbread. I ate a few cookies today as well. Cookies are like vitamins to me.
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Old 01-11-2015, 10:21 AM   #1030
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Default Re: Pumping Iron with Zemekone and Icehog3 II

I take a lot of vitamins, Huy, I wish vtamins were like cookies.

The fish sounds good, love me some good catfish.
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Old 01-11-2015, 01:00 PM   #1031
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Yesterday was hypertrophy shoulders and today was some hard cardio.

I'm a bit torn about how to mix up my routine this coming week. I've been on hypertrophy for 3 weeks now so i'm considering doing HT Mon-Wed, Thurs off and doing 5x5 on Friday.
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Old 01-12-2015, 07:57 AM   #1032
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Quote:
Originally Posted by icehog3 View Post
Getting the duct tape ready now.
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Old 01-12-2015, 08:14 PM   #1033
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Default Re: Pumping Iron with Zemekone and Icehog3 II

GeRRy long time brother!

Squats 5x5
OHP 5x5
Deadlifts 135,205,255x5
Lat pull downs 3 sets to failure

Felt good tonight, almost BW deadlifts, although since focusing on this lifting routine I've been watching the scale less and less

Huy, where's your PR's? This is it for your routine yeah?
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Old 01-12-2015, 10:49 PM   #1034
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Default Re: Pumping Iron with Zemekone and Icehog3 II

No PRing this week. My coach wants to wait another couple weeks before I PR, he wants some numbers to go up. Current bw is 178 so with my numbers so far, its pretty decent.

Pause bench 3x3 @235 weight was a tad too heavy so I had a spotter, my wife.
wide grip bench (touch n go) 4x4 @225
chest supported t-bar row 4x4
neutral grip db press 4x4 @90
facepulls 4x8-10

fst-7 some arms to get a good pump.
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Old 01-13-2015, 06:24 PM   #1035
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Default Re: Pumping Iron with Zemekone and Icehog3 II

I somehow tweeked my good shoulder yesterday afternoon, so with two bum shoulders I decided to try something new today.

I did a 5x5 powerlifting routine today followed up by a small arm workout.

Since this was my first 5x5 in a while I started off at weight that I knew I could complete the workout lifting.
Squats - 5/5 @ 180
Deads - 5/5 @ 180
Bench (hammerstrength) - 5/5 @ 180

Cable Curls - 5/20 @ 80 (final set being a dropset until technical failure) superset with Close Grip Tricep Cable Pulldowns @ 120 (final set being a dropset until technical failure)

I'm gonna repeat this routine on Wed & Fri, with the exception being that on Wed i'm going to lift secondary chest/back superset(s) and on Fri i'm going to lift shoulders secondary (assuming my shoulders feel ok by then).
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Old 01-13-2015, 10:05 PM   #1036
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Sorry to hear about your shoulder, Charlie. As the "owner" of a permanently trashed left shoulder, I feel your pain...literally.

After a decent chest workout yesterday, got in a good back workout today

Bent over rows 185, 215, 245, 265, 285, 305, 225
T-bar rows 225, 250, 270, 295
Superwide pulldowns 180, 200, 220, 240, 260
One arm rows 115, 135, 160
Pullups (bodyweight) 2 sets

Legs tomorrow, should have been today but after 3 hockey games in 3 nights ...No way, Jose.
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Old 01-14-2015, 07:23 PM   #1037
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Hang tough Charlie!
Nice sets Tom, you and your crazy doubles...

Tonight:
Squats 5x5
Bench 5x5
Row 5x5
Tricep rope pushdowns 3 sets to failure
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Old 01-14-2015, 07:41 PM   #1038
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Thanks Tom & Chris ... the left shoulder (good one) is actually feeling a tiny bit better, so with any luck it'll be in good shape come Friday.

Tomorrow will be another 5x5 day ... i'll update on weight tomorrow.

Tom - how do your sets work? Do you do a certain number of reps at the weights you specify? Sorry if i'm missing the obvious.
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Old 01-14-2015, 10:10 PM   #1039
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Fun day of training, my favorite training day.

OHP 3x4
Wide grip pause bench 4x4
Wide grip lat pull downs 4x6
DB unilateral military press 4x5
DB row 3x8

Finished off with some quick bicep. Didn't have time to hit tris so I'll just superset it tomorrow.
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Old 01-14-2015, 11:46 PM   #1040
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Hi Huy, Charlie, Chris!

Charlie, I go higher reps than I used to when I was younger. For instance, on the Barbell rows yesterday is was:

185 -25
215 -18
245 -14
265 -13
285 -10
305 -8
225 -15

Pretty much as close to failure as possible, and rarely below 6-8 reps in any given set. The days of "maxing" for single reps are long gone for this old guy.
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