Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day today ...

Front squats for stretch (45x5 / 95x5 / 135x3)

Barbell Rows - 5x10 @ 225
Close Grip Cable Row - 5x10 @ 240 (8reps last set)
Cable Lat Pulldowns 3x10 @ 140 SS w/ Cable Lat Extensions 3x10 @ 80
Barbell Shrugs - 3x10 @ 225 (pause)

Elliptical for 200cal

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Charlie! :tu

Today:

Seated military press
Olympic bar curls
Skullcrushers
Standing military press
Preacher curls
Pushdowns

Re: Pumping Iron with Zemekone and Icehog3 II
 

Light back squats (w/o sleeves) - 135x10 / 225x10 / 315x5
Flat Bench - 5x10 @ 135
Then a buttload of chest and arm accessory work.
Little bit of elliptical followed by a turn in the sauna. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

113 Charlie? :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol you can count it if you want, Tom. I wasn't going to count light weight/stretching squats as actual work. It's still Squattinh I guess, just a different kind than before ... more strategic. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I say if you are squatting, it counts, Charlie! :D

I'm betting on you hitting 160, at least!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Go for 1k!

Back and chest today.

Dead lifts 4x3
Pause dead 4x5
Seated row machine 5x10 w/ drop
Neautral grip pull down 4x10 w/ 3 sec negatives every set
Wide grip pull down 4x10

Seated cable presses 4x10-8
Incline bb 4x6
Incline DB flies 4x12-10
Dips 4x15

Friend was deadlifting so I played around and did 3x5 of single arm deadlift

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sweet, Huy! :ze

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it Huy!
How the lifts going Tom?

Front squats @ 45 for a stretch.
DL conventional (135x5 / 225x5 / 315x5 / 365x3 / 405x1 / 455x1)
Elliptical for 200cal

Re: Pumping Iron with Zemekone and Icehog3 II
 

114! :D

Chest today, a little stronger but the endurance still blows, Charlie. I can't believe the time I took out of the gym set me back this far, I guess it's harder to come back the older I get. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

I think that the reduced squat and DL load this week has helped a lot. That 455 today was chalkless and came off the ground rly fast. I think that with some chalk I could have pretty easily pulled a PR today.
My little cousin is gonna lift with me next Tuesday so new can DL together so I'd imagine I'll be shooting for a PR then. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol @ 114

You're just giving the weights some time to prepare for what's ahead :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I like looking at it that way, Charlie, whether it's true or not...thanks! :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

It's like that meme ... "When i take a rest day, it's to give the weights a break" lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Is that you in your avatar, Charlie? Rack pulls?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah that's me Tom.

That's not a rack pull in the pic. I did light rack pulls earlier this week for the first time ever tho. I think I'll keep doing them to help me with my form from mid-shin.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Worked up to 405 back squat for a double. Didn't have my knee sleeves either. Just did it for fun but I think I'll work back up to 425 next week and see if there's a PR to be had beyond that. I pull heavy next Tuesday so I'm guessing I'll back squat heavy next Friday or Saturday. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

wow there is part 2 of this thread?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Charlie! :tu

geRRy! 9000 posts in, and about 14 of them are yours. We miss you! :D

Back today, gas starting to get better, strength slowly as well.

Started with wide pulldowns up to 260 pre-fatigue, and then V-grip pulldowns to 240.
T-bar rows only to 250, but seemed like a ton after all the pre-fatigue.
Barbell rows to 285.
3 sets of cable rows at 260.
Two sets of pullups to finish her off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rrrrrooooowwwww