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Re: Pumping Iron with Zemekone and Icehog3 II
So... today I started with seated rows and cable pull-downs to learn a little about my back. I also tried two different machines with iso-something-or-others which were said to target my entire back, shoulders, and biceps. With these back exercises I've learned that I really need to develop grip strength, because my hands and forearms seemed to take the blunt of the punishment.
In other words, I focused on my back today. I also got some curls and chest presses/push-ups in, though. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good job, Mario.
One more day then I am off! Heavy deads today followed by some more deads. Deads 5x3 Halted deads 5x7 BB shrugs 3x12 Seated cable rows 3x12 Finished off with some abs. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice job, Mario. :tu
Good dead day, Huy. :tu My day off was today, International Chest Day in the AM. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice job Mario and Huy!
I use a dynaflex powerball for forearms and grip strength, they run about 30$. It's just s gyro ball you spin up and have to react to keep going. Target market was rock climbers where forearm, grip and upper arm strength are critical. |
Re: Pumping Iron with Zemekone and Icehog3 II
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Re: Pumping Iron with Zemekone and Icehog3 II
Mario, these are the best (and most comfortable) wrist straps I have used:
http://www.bodybuilding.com/store/sc...EBB110BD3298D3 International Chest Day....I had wicked insomnia last night so I decided to go light and do a rep day. Incline bench 185, 205,225, 245, 265 Bench press 205, 235, 265, 225 Vertical bench 275, 295, 315, 275 Dips 4 sets to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Mario, wrist wraps are great to use but to build grip strength my best advice is to just not use them. One great exercise that hasn't been mention yet, "farmers walk."
Grab some semi heavy dumb bells,and just walk with the dumb bells in your hand. It will help your grip strength. Since you are starting out, I wouldn't recommend purchasing any wrist wraps or straps just yet. FWIW. Volume leg day for me. squats 4x6 front squats 3x8 close stance hack squats 3x10 db lunges 3x10 seated calve raises 3x15 This program has me doing 5 on 2 off but I had a nice late cheat meal, so I'll be doing some fasted cardio tomorrow morning. |
Re: Pumping Iron with Zemekone and Icehog3 II
I agree with Huy that not using wraps/straps is best (I haven;t used mine for a couple years), but just wanted you to get the best if you decide to try them, mario.
Had to take today off, second bout in 2 nights with insomnia. Hoping to get a good night of sleep tonight, and double up tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
Mario, you should just shake hands with Tom till your grip strength improves ;)
Squats 5x5 Bench 5x5 Row 5x5 Had the place to myself tonight, feeling way better than my mid week slump. Hope you can catch some z's Tom, I hate not being able to sleep. I'll probably take the weekend of myself, had some knee pangs on my last squat set. I know I rolled forward on my fourth set at the end :sh |
Re: Pumping Iron with Zemekone and Icehog3 II
Thanks, Chris. I'm gonna try. Hope the knee doesn't cause you any more grief.
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Re: Pumping Iron with Zemekone and Icehog3 II
Back and shoulders today. Did some pre-fatigue with cables for back, then repped out the rows.
Cable pulldowns 200, 230, 250, 270, 290 T-bar rows 205, 225, 250, 270 Wide Barbell rows 205 x 4 sets Barbell rows 225, 255, 275 Cable rows 240, 260, 280 Pullups 3 sets 14, 12, 10 Seated Military press 135, 155, 165, 175, 185, 195 Military press 3 sets @ 165 Felt great after a good nights sleep and a day off. Lots of protein in the plan for this evening. |
Re: Pumping Iron with Zemekone and Icehog3 II
Looks like a great day for your back/shoulders Tom! Where was the pain level at this time around, based on your reports the last few days it seems like it's been pretty good the last week or two?
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Re: Pumping Iron with Zemekone and Icehog3 II
I think doing another body part (back) before I did shoulders helped, Chris, pain was dialed way down today. Might have to think about switching things up for a while and hitting shoulders on back day, or at least as a second body part instead of first in my workout.
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Re: Pumping Iron with Zemekone and Icehog3 II
That's a good idea, Tom. Does it hurt when you push?
Entering my 3rd week of this program. Adjusting to it really well and the weights are feeling easier. Resting 2 days has helped me push so much more (knock on wood). Flat bench (pause push) 5x3 Wide grip flat bench (touch and go) 3x6 Chest supported row 5x5 Neutral grip db press 4x8 Face pulls 3x15 superset bis and tri to finish it off. |
Re: Pumping Iron with Zemekone and Icehog3 II
Only hurts on overhead pressing, Huy. Other push lifts are affected by the shoulder (altered range of motion, etc.), but not really painful.
Good deal that the new program is working well. :tu |
Re: Pumping Iron with Zemekone and Icehog3 II
Squat day
Heavy squats 5x3 Pause squats 3x8 Good mornings 3x10 Back extensions 3x15 Finished off with some core work for abs. Taking tomorrow off because we will be driving down south after work. |
Re: Pumping Iron with Zemekone and Icehog3 II
Good day, Huy.
Going to take an extra day off tomorrow after tough back to back hockey games. That will also give me incentive to double up Thursday and try the back and shoulders combo again. Safe travels tomorrow, Huy. |
Re: Pumping Iron with Zemekone and Icehog3 II
Safe travels Huy! Interested to see how combining it turns out Tom.
Squats 5x5 OHP 5x5 Deadlift 90, 135, 155 x5 Knee was much improved today |
Re: Pumping Iron with Zemekone and Icehog3 II
Glad to hear the knee feels better, Chris. :tu
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Re: Pumping Iron with Zemekone and Icehog3 II
Seated OHP 4x6
Flat bench (pause push) 4x6 Wide grip lat pull down 3x10 Seated DB press (unilateral) 3x10 DB row 3x10 Finished off with super setting bicep and tricep. 3x10-12 |
Re: Pumping Iron with Zemekone and Icehog3 II
Chest day here too, Huy.
Bench press 225, 245, 265, 275, 295 Incline Bench 205, 225, 246, 265, 275 Verticalk Bench 250, 275, 295, 250 Dips (+45) 4 sets to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
I miss doing incline... Nice day Tom.
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Re: Pumping Iron with Zemekone and Icehog3 II
Solid day Tom! Nice work!
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Re: Pumping Iron with Zemekone and Icehog3 II
Thanks Chris! :)
Huy, no inclines on the current program, or are you having an issue? |
Re: Pumping Iron with Zemekone and Icehog3 II
No incline on the current program. Its a power lifting program.
Heavy deadlift day. Deadlift 5x3 Halted deadlift 3x7 BB shrugs 3x15 Seated v-grip row 3x10 finished off with some planks |
Re: Pumping Iron with Zemekone and Icehog3 II
Did back yesterday. Gym was mobbed, couldn't get a barbell at the beginning so I did a crapload of cables to start again, not what I wanted but had to adapt.
Widle pulldowns 180, 200, 220, 250, 260 Narrow pulldowns 180, 200, 220, 240, 260 Cable rows 220, 240, 260, 270, 290 T-bar rows 225, 250, 270 Barbell rows 3 sets @ 185 Didn't get to try the shoulder combo, all the racks were taken. Hopefully all is back to normal starting today. |
Re: Pumping Iron with Zemekone and Icehog3 II
So you at two pies yesterday? I think I matched you. Fasted training to burn off the pies and stuffing.
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Re: Pumping Iron with Zemekone and Icehog3 II
Two pies on top of all those other bready carbs. Huy. :r
Quick shoulder and srm workout today. Did shoulders second, again, it seemed to help...but I was so low on sets, that might be it too. :r Cambered bar curls 115, 125, 135, 145, 155 Preacher curls 160, 160, 145, 135 Seated Military Press 135, 155, 175, 185 Tricep presses 105, 115, 125, 115, 105, 95 |
Re: Pumping Iron with Zemekone and Icehog3 II
Ahhhh leftovers for tonight. I'm going to try my best to pass on the jalapeno corn bread and all the other starchy stuff. No to pies :(
First time fasted training on this program, it wasn't easy. Volume day. Squats 4x6 Front squats 4x6 Close stance hack squats 3x10 DB lunges 3x10 Giant set to end the day: hanging leg raise, russian twist, and seated calve raises 5x10 w/no rest. |
Re: Pumping Iron with Zemekone and Icehog3 II
Nice job on a fast, Huy.
No leftovers for me, my family killed it all. My 5 plateloads of turkey, potatoes, stuffing, corn and cranberries didn't help. :r |
Re: Pumping Iron with Zemekone and Icehog3 II
Trying to kill a pie or two last night
Squats 5x5 plus some post fatigue Bench 4-5x5 missed my program weight by one rep, I blame pie Pendlay row 5x5 Might try and get back this afternoon but things were busy busy yesterday |
Re: Pumping Iron with Zemekone and Icehog3 II
Stupid delicious pie. :mad:
Off day today, came down with a cold Thursday night so maybe it's a oood thing to be off. Hoping I feel better by tomorrow. |
Re: Pumping Iron with Zemekone and Icehog3 II
Off day as well for me. Late night run to Jack n Box :)
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats 5x5
OHP 4x5 Deadlift 3x5 Off day tomorrow, hope your feeling better Tom! And Huy, it's been years since I've seen a jack in the box, maybe Florida was the last place I saw one of those establishments. Good times though! |
Re: Pumping Iron with Zemekone and Icehog3 II
Thanks Chris, I am still battling and might even beat this one before it settles in my head or chest. Enjoy the off day.
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Re: Pumping Iron with Zemekone and Icehog3 II
Good day of heavy chest and some accessory work.
Flat bench 5x4 Wide grip bench 4x5 Chest supported row 5x5 Neutral grip DB press 3x10 Reverse delt flys 3x12 Superset some tri/bis |
Re: Pumping Iron with Zemekone and Icehog3 II
Cold be damned, got in for some light back work
Bent Over Rows 185, 205, 225, 245, 265, 285 Wide grip pulldowns 200, 220, 240, 260, 285 Pullups 4 sets to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Shoulder day....did the delt work with super high reps and extreme range of motion.
Seated Military Press 135, 145, 155, 165, 175, 185, 195, 165, 135 Shrugs 4 sets @ 275 That's it. I was gassed after about 160 reps on the presses. |
Re: Pumping Iron with Zemekone and Icehog3 II
Can you do that Tom? Morning and afternoon :D
Glad your pushing through the cold as well, tis the season. Huy, what's the difference between the wide grip and flat bench? Inside versus outside the rings? Same travel path tucking elbows slightly or are they 90* out? Had a good one tonight, felt really good, maybe I got enough sleep or something :sh Squats 5x5 Bench 5x5 Bent over row 5x5 |
Re: Pumping Iron with Zemekone and Icehog3 II
Heavy squat day!
Squat 5x3 Pause squats 4x5 Good mornings 3x10 Back extensions 3x15 BW Russian Twist 3x1minutes Chris, the wide grip variation leads to a larger range of motion and increased control. Practicing a wider bench press grip increases torque and in turn, it will increase strength. Note that it's also more taxing on your shoulders than narrow grip. It's a movement most power lifters use. |
Re: Pumping Iron with Zemekone and Icehog3 II
Cambered bar curls 125, 135, 145, 155, 165, 175
Barbell curls wide grip 95, 105, 155, 125 Barbell Curls close grip 2 sets @ 110 Preacher Curls 135, 155, 155, 135 Skull crushers 115, 135, 155, 175 Cable pushdowns 5 sets @ 125, 105 |
Re: Pumping Iron with Zemekone and Icehog3 II
Smash them!
Press and pull day. Still really sore from Monday, may need to do 2 on 1 off, 3 on 1 off just to let me pecs and shoulders recover. Stand OHP 5x5 Flat wide grip press (pause push) 5x5 Wide grip lat pull down 3x10 DB row 3x12 Superset rope extensions to reverse grip curls 4x10-15 |
Re: Pumping Iron with Zemekone and Icehog3 II
Heavy deadlift day.
Deadlift 2x5 traditional (Form was a bit off because it was heavy so I switched over to sumo. Didn't want to compromise form) Sumo deadlift 5x5 Halted sumo deadlift 4x7 Seated rows 4x8-10 Hands are jacked! |
Re: Pumping Iron with Zemekone and Icehog3 II
Volume leg day but it still was heavy for me.
Squats 4x6 Front squats 4x6 Close stance hack squats 3x10 DB lunges 3x10 Some core work afterwards followed by supersets of calves |
Re: Pumping Iron with Zemekone and Icehog3 II
3 good days in a row, Huy. :tu
International Chest Day Bench 225, 255, 280, 315, 275 Incline 195, 215, 235, 255 Powermaster Incline 200, 210, 225, 190 Decline 275, 275, 275 Dips 4 sets to failure |
Re: Pumping Iron with Zemekone and Icehog3 II
Quick back day, kept it short (and mostly cables) as I have a game at 3.
Wide pulldowns 200, 220, 240, 260, 270, 280 Cable rows 240, 260, 280, 310, 330, 260 Bent over rows 4 sets @ 225 Pullups 2 sets bodyweight |
Re: Pumping Iron with Zemekone and Icehog3 II
Had a so so day yesterday, stalled most lifts 3-4/5
Curious what your thoughts are on addressing imbalance, my upper body is heavily biased to the left side. I know this is because I carry my 35 lb toddlers on that side, however it makes my right arm the weak side. My bench and ohp for both break down on that side, any ideas for getting it balanced? Maybe just work the one arm, extensions, curls? I'm worried the heavier I go the bigger the disparity will be. Unless at some point it should somewhat right itself. Did do a number of toddler presses tonight exploring the issue :) kids loved it. |
Re: Pumping Iron with Zemekone and Icehog3 II
Start carrying them on the right, Chris. ;)
I haven't seen people have much success with one side training, I would just work with weight you can meet your reps with and let it even out over time. Bis and Shoulders today, high reps on both, with very little shoulder work...but it felt good and strong. Preacher curls 145 x 6 sets Close grip barbel curls 110 x 4 sets Cambered bar curls 125, 135, 145, 155 Seated Military press 135, 155, 165, 175, 185, 195 |
Re: Pumping Iron with Zemekone and Icehog3 II
Thanks Tom! I may try and start swapping them to the other side, tough habit to break.
Good to know on the one sided strength training Looks like a solid day! Glad to hear the shoulder was cooperative especially on a high rep day Tonight was: Squats Bench Barbell rows |
Re: Pumping Iron with Zemekone and Icehog3 II
Bench day with some accessory work
Flat bench 5x4 wide grip bench 4x5 chest supported row 5x5 neutral grip db press 3x10 facepulls 3x12 superset a couple bi/tri movement to cap it off. |
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