Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad you're not ego lifting, after all those 7.5lb DB is how I built my booty :)

Had a good shoulder day and threw in some quick tricep

Seated Arnold presses 8x8-10
BB upright row - bb front raise 4x10
DB side delt raise 4x8-12
Incline DB front raise 4x12-15

Face pulls - cable pull downs 5x10-15
Incline DB skullcrushers 4x12-16
Dips 5x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Charlie & Huy....Merry Christmas!

Tomorrow is back day....at least I know I can go semi-heavy on that. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work fellas!

Shoulders on Xmas eve :)

Merry Xmas to everyone

Re: Pumping Iron with Zemekone and Icehog3 II
 

The gym was freaking packed today, jumped on whatever I could find available and did a fast and furious back workout.

Neutral grip pulldowns 180, 200, 220, 240, 260
T-bar rows 225, 250, 270, 250, 225
Cable rows 220, 240, 260, 220
Pullups 3 sets

That was it. Arms and legs tomorrow before Xmas dinner.

Merry Christmas, Charlie, Huy and all!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I hear ya Tom, my gym was wall to wall on Xmas eve.

Hopefully I'll beat the rush today by being there when it opens.
Deads & gunshow today! :)

And of course, the hoodie of shame will be worn lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Double post ... again

Re: Pumping Iron with Zemekone and Icehog3 II
 

Full circuit on xmas eve and before work this morning. 2 sets each 20 reps
Tricep press 55
preacher curl 45
Shoulder press 60
rows 75
pull downs 80
incline bench 65
decline bench 75
leg curls 75
leg extensions 75 alternating toes in and out
machine squats 125 plus sled plus my fat ass over 500 lbs
2 sets 50 crunches with oblique twists.

guy behind the desk asked me this morning how can I squeeze that all into 45 mins. Intensity is the name of the game for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice looking session Michael!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Time to work off the Christmas cheat. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I feel ya, brother.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tried some shoulders today, actually went better than chest (pain wise), Reps up to 185, encouraging.

Bis and Tris too, went heavy on curls and pushdowns.

Skipped legs for the Police V. Fire charity hockey game tomorrow, going to need all the legs I can get. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Work schedule killing my workouts the last two days. Only been able to get some cardio in and not much of that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You have to prioritize, Michael, tell work you have to take some time off for your workout. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good news Tom ... glad the shoulder held up!

Happens to the best of em, Michael :)

Got a back session in earlier this morning. Wasn't awesome but I went heavier than usual. Shrugged 500 for the first time lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's some shruggin', Charlie. :tu

Chest day on a Monday? Crap. :r

Shoulder feels really wonky today, we shall see how it goes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You ever thought about getting a Slingshot? Seems like a lot of rly heavy benchers use em and to good effect.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Haven't tried one, Charlie, maybe once this right shoulder feels stable again.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Imo the slingshot won't help much for my style of training. I've used the slingshot many times. Although I can add more weight on, I felt there was no "control" of the weight. Just like the name of the band, once you hit your chest, it slings up, making your press slightly easier for you. That's where my problems is with this.

Save your money. Unless you're into powerlifting of training to bench 495.

Re: Pumping Iron with Zemekone and Icehog3 II
 

No 495 bench in my future, Huy. :r

Another super high rep, low weight, short rest chest workout, concentrating mostly on inclines today. Did go a little heavier on everything, with no ill effects.

Tomorrow is back day, so finally I can do something heavy. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

First time training legs in almost 2 weeks; didn't feel that long. Have to say, felt okay, even going on 40g of carbs.

Warmed up with single leg extensions 5x12-15

Walking lunges be 1x20
DB walking lunges 3x20
Walking lunges bw 1x30

Squats 5x5 @315 - felt heavy as frack!
Pause squats 3x5 @225

Lying leg curls 5x12