Re: Pumping Iron with Zemekone and Icehog3 II
 

It sure was good... :)

Chest today. Kept it simple and semi heavy.

Flat bench 5x5
Flat bb press 4x8-10
Inclined flies db 4x10-13 w/drop set
Seated cable flies 5x10

Finished off with a couple bicep.

Standing db curls 4x8
Ez bar curl 4x8-10

Re: Pumping Iron with Zemekone and Icehog3 II
 

I typically do not press back to back days but today I decided to do shoulders. Limiting my pressing movements though.

Arnold presses 5x8
incline db side delt raise 4x8-12
bb upright row 4x10 w/3 drops sets
smith machine behind neck presses 4x12-15 (kept this light)
cable side delt raise 4x10-12

BB shrugs 5x15-20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Internatonal Chest Day...strength low after hockey.

Bench press 235, 265, 295, 315, 275, 245
Leverage Verical Bench 255, 295, 315, 345, 275, 225
Decline Bench 315 x 3 sets
Dips Bodyweight 3 sets to failure

One more chest day before vacation, going to hit Inclines first that day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, felt weak and gassed, though the numbers look decent.

Bent Over Rows 225, 245, 265, 295, 305, 315, 335, 275, 225
Cable Rows 220, 240, 260, 280, 305, 260
T-Bar Rows 3 sets at 270
Y-bar Pulldowns 200, 220, 240
Wide pulldowns 220, 240, 260, 200

Re: Pumping Iron with Zemekone and Icehog3 II
 

Took yesterday off just because I felt like I needed a little rest. Midnight came around and I wanted to go, but Staci wouldn't let me...

Either back or legs today. A good friend is coming up today so I'll let him pick. I hope he says back though. :)

315 bent over rows is nothing short of weak, sir dbag.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I got a weak back, Huy. How long I had that? About a week back. :D

Train Saturday & Sunday, then Tuesday & Wednesday, then I get one of my coveted 4 day Herf breaks from lifting. I think I need this onbe a lot more than the last one in mid-August.

Also going to go back on some prohormone for a cycle after the herf, been off for a couple months now so I should be good to go.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yeah, I think I will go everyday till next Sunday. I'll do chin ups on your biceps next Thursday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

MMMM....hung Huy. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been a long time sinse I posted in this thread. Well after having knee surgery two plus years ago and having shoulder surgery almost a year ago, I finally started going back to the gym. Know that I can lift more than a 1 or 2 pound dumbbell, lol.

Realized that my workout routine from my 20's and 30's probably not the best at age 51. Met with a personal trainer this morning to do an assessment. Very interesting process and went very well. She is going to design a better plan for me and also work on form and correct some of my enbalances to help streghthen my core and posture. Very excited to be back and work with a trainer that understands the body.

She comes highly recommended and we have talked a lot over the past 2 years.

Good to be back :-)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad to hear, Jay. Hoping for the best to come. See you on Thursday, brother. ;)

Did back last night with some friends.

Pull ups to warm up 4x10-25
Neutral grip pull downs 4x8-12
BB bent over rows 4x8
High row machine 4x8-12 w/drop set
Seated cable rows 4x8-10
Narrow grip pull down machine 3x12-20

Finished off with a couple tricep movement.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good to have you back, Jay! :tu

Nice workout, Huy, and see you both Thursday. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulder day, stayed a little lighter and changed grips to accomodate some stiffness and soreness.

Narrow grip military press 135, 155, 175, 185
Wide grip seated military press 135, 155, 175, 185, 195
Barbell shrugs 5 sets @315

Only one more shoulder workout before vacation break, thank goodness. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Bi's and abs today, with alittle tri's mixed in. Saving some gas for hockey at 7.

Cambered bar curls 135, 145, 155, 165, 175, 145
Close grip curls 4 sets @ 110
Preacher curls 155, 145, 145
Cable pushdowns (varying grips) 130, 140, 150, 165, 130

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pastries and pizza today, getting that nice stretch on the abs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gotta have those days now and then, Huy. I am gonna have 4 of them, Thursday through Sunday. :dr :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

Legs yesterday - today they are sore and I'm walking with a limp

Shoulders and abs today.

95lb DB press - 95 reps took my about 15 sets. Did this for my Nana
Cable side delt raises 4x12 w/drop set
Bb press 4x8-10
Bb upright row 4x10-13
Side delt raise 5x10-15

Shrug machine -- DB front raise 4x12-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did all my push today in my next to last workout before a 4 day break, By the time I got to shoulders, they were worthless. :r

Bench press 245, 275, 300, 315, 275, 225
Incline Bench 205, 225, 245, 265
Seated Military Press 135, 155, 175, 155, 135
Bodyweight dips 4 sets to failure
Tricep cable pushdowns 105, 115, 125, 105

Back and Legs tomorrow, should be a killer....

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did back and bis, too gassed for legs...I'll get a leg workout in tomorrow before I leave for vacation.

Bent Over Rows - 205, 225, 245, 265, 285, 305, 325, 275
T-bar Rows 250, 275, 285, 305
Cable Rows 2409, 260, 290, 340, 270
Pullups 4 sets to failure
Cambered Bar Curls 5 sets at 135
Preacher Curls 135, 155, 135

Re: Pumping Iron with Zemekone and Icehog3 II
 

What time are you flying out?

Back and triceps today.

Deadlift 5x4-6
DB row 4x10 w/drop set
Pull ups -- wide grip pull downs 4x8-12
Seated high row machine pull down -- rear delt flies 4x10-12
Wide grip lat pull down machine 5x12-15

Cable tricep extensions 4x12-15
Dips 4x15
Seated DB extensions 4x10-12
Single arm cable push downs 4x12-15

Light legs tomorrow for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Flight leaves at 2:30 and srrives at 4:50. See you tomorrow?