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.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good days, Chris and Huy. :tu

I was off today, going to start a string of either 8 straight days, or maybe 7 of 8, tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy ass squat day. May take tomorrow off if my chest is still sore.

Squats 5x5
Pause squats 4x5
Weighted back extensions 3x10
Calve raises 3x15 -- DB stiff leg deads 3x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day....repped it out on the inclines, then went heavy.

Incline bench 185, 215, 245, 275
Bench 255, 275, 305, 325
Decline bench 315, 315, 315
Incline bench (machine) 200, 200, 200

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's a good looking day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Huy.

Back day today, had some major steam to blow off with family drama, so I went heavy again.

T-bar roiws 225, 250, 270, 295, 315, 270
Cable rows 240, 270, 290, 315, 290, 260
Barbell rows 205, 235, 255, 275, 295, 225
Pullips wide 2 sets
Pullups narrow 2 sets

Steam gone. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's two solid days Tom, nice work!

Nice job Huy!

Squats 5x5
OHP 4-5x5
Deadlifts 135,185x5

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been carb depleting since Monday so my strength is not all there today.

OHP 5x5
Pause bench 5x5 (had to reduce my weight by 10%)
Wide grip lat pull down 3x8
DB row 3x10
DB press unilateral 4x10,8,6,6

Finished off with a superset of bi/tri

Re: Pumping Iron with Zemekone and Icehog3 II
 

Keep hitting it, Chris and Huy! :tu

I'm heading in for legs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Lol have fun...

Deadlift day.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I didn't. :lr

YOU have fun! :)