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Old 10-27-2013, 07:14 PM   #21
RobR1205
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Very good chest day!

Strict Form Bench Press, Downward tricep extensions, Side Shoulder Raises, Incline Dumbbell Bench, Skullcrushers.

Very sore....luckily it was followed by a great day of fishing, smoking, and an amazing home cooked dinner!
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Old 10-29-2013, 12:59 AM   #22
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Feels so good to be back at my gym. Hotel gyms and cruise ship gyms just don't compare.

After 2 weeks of no pwo, I decided to take a just 1 serving.... Boy was it a miracle.

Chesty chest day.

Flat bb 4x8-10
Flat db fly 4x6-8
Incline db 3x10
Cable incline 4x10-12
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Old 10-29-2013, 01:36 PM   #23
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Early day session this morning. Back Day.

Wide grip pull down 4x8
Rope pull downs 4x10-12x
T-Bar row 4x8-10
machine pull down (reverse grip) 5x8-10
Seated row (single pull) 4x8
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Old 10-30-2013, 04:00 AM   #24
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Howzit fellas? D Day is Friday, just finished up all my post Op stuff and if all goes as planned, surgery on my left shoulder Friday:-( Do to bursitis setting in, it appears he will have to clean the cuff as well. Little nervous to say the least. Have no idea what recovery will be like or how long it will take, but if I end up with out the pain I will be happy.

Just wishing for a successful procedure:-)
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Old 10-30-2013, 08:00 AM   #25
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Jay! Hope all goes well brother. Better late than never, will keep you in my thoughts.

Hope Atl treated you well.
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Old 10-30-2013, 11:00 AM   #26
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Praying for success, Jay, I hope you get complete relief and a fast recovery.

Off day today, might take an extra day off tomorrow due to a late hockey game tonight.

Huy, I haven't forgotten about you, the stuff I had apparently dried out, but I have a source for the old formula and should have it by week's end.
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Old 10-30-2013, 02:21 PM   #27
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Default Re: Pumping Iron with Zemekone and Icehog3 II

No worries, Tom. I just been waiting patiently by the mail box JK

Leg day. Wow did it kicked my ass. Basically having 2 weeks off from legs really sucked for my legs. Had a great workout but it was tough.

Squats 4x8-10
Deads 4x6
Leg Presses 5x8-10
DB Lunges 3x10
Single leg extensions --- lying leg curls 3x10
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Old 10-31-2013, 05:13 PM   #28
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Shoulder day for me. Finished up with some trceps.

Decided to try something new for breakfast, made protein pancakes (dumby edition). Came out pretty tasty. Tom, you should try it.

1/2 cup oats
2 egg whites
1 scoop of protein

mix it up and then pour it on your pan, took me 3 minutes to make. Cut up some bananas and used 100% honey as topping.
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Old 10-31-2013, 05:32 PM   #29
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Not bad, Huy. I made some super yogurt the other day, 1 1/2 scoops of ON Chocolate Peanut Butter Whey, two blended vanilla Chobani Greek yogurts, couple good squeezes of honey, blueberries, raspberries, blackberries....about 60 grams of protein, and some good simple sugar for recovery after hockey, plus all the anti-oxidants.
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Old 10-31-2013, 05:39 PM   #30
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Default Re: Pumping Iron with Zemekone and Icehog3 II

That sounds pretty good lol, may have to try that tomorrow. I'm a big acai fan, I'll throw some of that in as well
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Old 11-01-2013, 04:40 PM   #31
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Heavy back day. Kept it no more than 5 reps, with 4-5 sets.

Made protein french toast this morning, enjoyed it and so did Staci.
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Old 11-02-2013, 02:28 PM   #32
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Lighter leg day. Time for paaaasta.
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Old 11-04-2013, 12:41 PM   #33
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Default Re: Pumping Iron with Zemekone and Icehog3 II

National Chest Day.

5x8-10 flat db
4x6-10 incline bb
4x8 cable fly
3x6 decline
Finished up with a little tricep work. Did abs between sets as well.
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Old 11-04-2013, 01:31 PM   #34
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Easy day, arms and abs.

Got my new supply of Jack3d in today, Huy.
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Old 11-04-2013, 02:57 PM   #35
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Default Re: Pumping Iron with Zemekone and Icehog3 II

sweet
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Old 11-05-2013, 11:08 AM   #36
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Had a very good back workout. After watching some Dorian Yates training and listening him talk about back training, I changed a couple things around. Really helped.

Wide grip pull downs 5x8-10
Bent over BB row 4x10
DB pull overs 4x8-10
Seated row using long bar 4x10
Back extensions 4x8
Stiff arm pull downs 4x10-12

finished off with some shrugs.
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Old 11-05-2013, 01:42 PM   #37
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Shoulder day today. Discouraging, my shoulders are breaking down hard and the pain to do overhead lifts is increasing. Spiral effect has my weights going down, only went up to 195 for seated militarys today, and it sucked. Going to try some stretching and some rehab exercises mixed in to see if I can improve my range of motion and decrease my discomfort.
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Old 11-05-2013, 02:36 PM   #38
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Default Re: Pumping Iron with Zemekone and Icehog3 II

Hoping it's just short term thing, Tom.
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Old 11-05-2013, 03:01 PM   #39
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Default Re: Pumping Iron with Zemekone and Icehog3 II

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Originally Posted by Adriftpanda View Post
Hoping it's just short term thing, Tom.
I've already made adjustments to my lifting, Huy, and I will likely need to make more as time goes on. Just the consequences of 35+ years of heavy lifting.
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Old 11-05-2013, 03:32 PM   #40
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Default Re: Pumping Iron with Zemekone and Icehog3 II

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I've already made adjustments to my lifting, Huy, and I will likely need to make more as time goes on. Just the consequences of 35+ years of heavy lifting.
zumba?
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