Re: Pumping Iron with Zemekone and Icehog3 II
 

Usually don't do double days but I've consumed enough and will consume more calories. Plus this town is boring and I have nothing to do, body feels great so why not?

Shoulders

Standing military press: 5x5
Upright row bb: 4x5
Arnold presses: 4x6
Reverse flies -- bb side delt raises: 5x8-10
Side delt raise w/cables: 4x8 each arm
Db side delt raise -- front raise: 4x12-15 (just to get a good stretch/burn)

Did traps in between some sets, didn't really keep track how many sets or reps.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job, Huy and Rob. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Took yesterday off, back and light chest today.

Bent over bb row: 5x5
Single arm seated row: 4x8-10
Single arm high row machine: 4x8-10 (2 drop sets)
Reverse grip lat pull downs: 4x8-12
Bent over db flies: 3x10

Bench: 5x8-10 for pause push reps
Vertical press machine: 4x8-10
Dips: 4x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back today, still working the weights and sets up slowly.

T-bar Rows 225, 250, 270, 295, 225
Cable Rows 220, 240, 260, 220
Pullups 4 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rest day (well, not really)

Just karate for me tonight. Had an awesome night of sparring. I gave some good hits, also took a few good ones...I'm happy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg day, kept it simple since I hit legs already this week.

Warmed up with some leg extensions to loosen up the hips and quads
Front squats: 3x10, 4x5
Leg presses: 6x10
Lying leg curls: 6x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pull day for me.

Weighted Pull Ups
Barbbell Curls
Reverse Flys
Bent Over Rows
Cable Curls
Dumbbell Curls
Chin Ups to failure

No gym for me tomorrow. Got a couple of hours of karate, followed by work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and tris today, Shoulder was really bad, kept it light (175) for high reps on the shoulder presses and did some machine work. French curls and cables for tris. Shoulder feels better after doing some severe range of motion reps.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope it feels better brother.

My copy of Generation Iron finally came in, able to watch it last night. Puts a whole new perspective on how hard these guys train. You guys are welcome to borrow it from me if you like, it doesn't come out till mid May.

Chest and a little tris today. Felt very good, move the weights with ease, sorta. Lol

Incline bb: 4x5-6
Incline db flies: 4x6-8
Flat db press: 4x6-8
Pec deck -- push ups: 4x8-10

Dips -- single arm cable push downs: 4x10
Ez bar reverse push downs: 4x10-12
Incline skull crushers: 3x8-13

Had some time so I did about 5 min of abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

I want to borrow it

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just getting back into lifting after almost a year off. Week 2 day 1. Did some back and biceps.

Seated Row 5x8-10
Lat Pulldown 5x8-10
Pull ups..well they weren't quite there yet but 3 set til failure.
Dumbbell curl 3x8-10
Dumbbell hammer curl 3x8-10
Ez curl bar 3x8-10
Close grip Chin ups...about same as pull-ups...3 set til failure.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Steve. Back today for me.

Deadlifts: 4x5
High row machine: 4x6-8
Reverse fly machine: 3x8 w/drop set
Negative V-grip pull down: 4x6
Seated machine row: 4x6-8 w/drop set

Had some time left so I killed biceps. Incline db curls, preacher curls, reverse grip 21s.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to have you back in the fold, Steve.

Nice workout, Huy. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ya I am enjoying being back in the gym. Killing me seeing how much I am lifting now and what I was then. O well. Give it 6 months I guess.

Chest and Tris today.

Flat Barbell Bench 3x8-10 and then 2xFailure
Flat Dumbbell Press 3x8-10
Incline Dumbbell Press 3x8-10
Fly Machine 2x8-10
Seated Skullcrushers 3x8-10
Laying Skullcrushers 3x8-10
Tricep Pulldown 4x8-10 1xCountdown til failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day is my least favorite day. Well just before legs...

Re: Pumping Iron with Zemekone and Icehog3 II
 

A medication has been making me feel nauseous and sickly the past couple weeks. Hope to get out of the funk soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I use to not like legs, until I started seeing them grow. Actually do legs twice a week now. There's not a day I don't enjoy training.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Same! I don't know what happened, but something clicked and now I love legs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Don't get me wrong. I love hitting the gym up. Just have some exercises I enjoy doing SOOO much more than others. Maybe need to switch up routine and that may help.

Seeing the gains also really helps to motivate me. Maybe have to start looking for them more in the legs.

No gym for me today yet. Sick kiddo so may head up to gym a little later and see what I can get done after she goes to bed.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Speaking of legs, leg day.

Warmed up with some leg extensions, 5-7x10-15

Front squats: 5x6
Lying leg curls: 6x8-12
Seated leg curls -- hack squats: 4x15-20
Stiff leg deads: 4x12-15

Not a whole lot of energy today, partly due to staying out till 3am.