Re: Pumping Iron with Zemekone and Icehog3 II
 

Been doing these a lot lately. I can't push as much weight, but it sure as hell is improving my overall bench and chest strength :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy leg day for me:

ATG Back Squats
Weighted Sit Ups
Calf Raises
Ab Machine
Leg Press

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day. My favorite day.

Bent over bb row: 4x6 (w/drop set)
Seated single arm row, hammer strength: 4x6-8
Wide grip lat pull downs: 4x6-8
High rows: 5x6-8
Reverse cable flies: 3x10
Negative pull ups: 3x5-8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey Huy, do you use wrist straps on back day? I use them a lot, but I've been wondering if I should try to ween myself off them and try to build more finger/forearm strength...I'm torn.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I quit using straps a couple/few years ago, Rob....my grip strength has gone up quite a bit since doing so.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I have a pair of versa grips, works wonder. I try not to use them to build up grip strength. I used it for bent over rows today, that was it. Some times I'll use them for deads but only when I go really heavy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hmmm I'll have to try some experimenting with/without and see what works best. Thanks for the input!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quick speed full body work out today, mile walk with some random animal exercises between laps.

I can't wait for my shoulder to heal if its anything like my elbow then I'll be waiting about 2 years. I think I have about a year or year and a half left.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Doin anything for it? Braces, cortisone shots, rest? Idk much about shoulder injuries (see below**).

KT tape has been providing some mild relief for a wrist injury. It's certainly not as magical as the advertisements make it out to be, but it prevents me from bending in ways that would make it worse, so it's actually been getting better.


**knocks on wood**

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nothing for the shoulder injury, just ice and ibuprofen. I just take it easy on the motions that cause it the most pain, fly's, incline bench.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gotcha, well hope it gets better soon! I had a hard headed friend try to exercise on an injured shoulder and have to get surgery because of it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Suppose to be a leg day but friend wanted to do shoulders and arms...

Cable side delt raises (single arm) -- bb upright row: 4x8
Arnold presses: 5x8-10
Single arm presses on HS machine: 4x10
DB side delt raises: 4x10-12 (drop set)

Incline curls:5x8-10
Ez bar curls -- rope extensions: 4x10
Weighted dips -- hammer curls: 4x10-12
Skull crushers: 3x15-20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg day, tried delaying long as possible. Lazy day.

Seated leg extensions: 5x10
Smith machine lunges: 4x8
Front squats: 3x10, 4x5
Lying leg curls (one at a time): 5x8-10
DB stiff leg deads: 4x10
Seated leg curls: 5x8-10

Did some abs in between exercises.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been training up here in a small town last couple days because of work. Small gym so I have to make do with what they have. Decided to do legs on Tuesday, that way I can hit it twice a week.

Yesterday was chest day. Never thought I would have this problem but their db only go up to 105 :(

Flat db: 5x5
Incline db flies: 5x6-8
Pec deck flies: 5x8-10
Dips -- close grip push ups: 5x10-12

Legs today

Front squats: 4x5, 5x8
Kettle ball lunges: 4x10 each leg
Stiff leg deads db: 4x10
Seated leg curls: 4x12
Lying leg curls: 5x10-12
Single leg extensions: 5x10

GASSED!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Through my first full body cycle after missing 3 weeks....back in the groove.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thumbs up brother. Glad you're back.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks for keeping me motivated while I was pondering my brain tumor, Huy. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad you're back, Tom :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thamks, Rob, you guys get me motivated!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Push day for me!

Reached a personal milestone today, which I'm very excited about: 280lb bench press (all the way down to my chest without bouncing). Really hoping to break the 300lb wall by the end of this year :tu

Since it's shown good results for me, I'm going to continue with chains/resistance bands on the bench press to help me build explosive strength when the bar is resting on my chest (which is something I always struggled with).