Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it, Huy! :tu

Unscheduled day off today after chest yesterday. I am off the weekend so I can do a double tomorrow. Didn't fall asleep until after 3:30AM last night after my 3rd late night of hockey in a row.....didn't even set my alarm when I went to bed.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Mike & Huy!

Take that recovery time Tom.

Did some chest and a cardio arm session ytrdy. Did a light back day today. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and some abs

incline bb 5x5-8. did 2 heavy working sets for 5 and the rest for 8
incline db press 4x8-10
decline hammer strength press 5x12 with a drop
seated cable flies 5x12+
dips 3x10+

some quick abs. chamoy flavored gummy bears for a quick post training carbs and now off for some burgers.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Isn't that what car detailing rags are mad of?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Woke up this morning and felt like crap. Slept another hour, got up, still felt like crap. A couple hours later I said "F it" and got ready for the gym anyway. It was one of those Michael Jordan days, had a great workout.

Two scoops of War Juice, man that stuff really gives me a jump. Best back pump in a long time...PLAMFed, Charlie! :D

Bent Over Rows 205, 235, 265, 285, 305, 255, 225
T-bar Rows 270 x 3 sets, 235
Pulldowns (wide grip) 220, 240, 260, 220
Cable rows 240, 260, 280, 220
Dead hangs 2 sets, grip failed, forearms like rocks.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a good back day myself. In the words of Ice Cube, today was a good day... moreso yesterday.

Pull ups 4x
Wide grip pull 5+
Bent over DB row 4+
T bar row 4+ with a drop

Preacher curls 5x with 2 heavy sets
Seated DB curls 6x

Re: Pumping Iron with Zemekone and Icehog3 II
 

No... They are delicious. Chili with a hint of sweetness covered gummy bears

Re: Pumping Iron with Zemekone and Icehog3 II
 

War Juice, King of Rows, PLAMF ... sounds like a good workout!!! Glad that the War Juice is making a nice addition to the rotation.
Next on my list to try is Savage Roar (by Kai Greene) ... it's also been recommended pretty highly.

You sound like your CNS is fried and you could use a deload week stacked with a couple of massages and some hot tub time. And a beer or two :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ok, open question ... favorite fast absorbing carb during a heavy, hard lift?

For me ... Swedish Fish!!! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Something is fried, Charlie! :lr

Unusual bout with insomia last night, ended up with about 4 hours sleep. Decided to put off legs 'til tomorrow, and do one exercise each for shoulders and legs. Ended up having a great lift on limited sleep.

Seated military press 165, 175, 185, 195, 165, 145
Cambered bar curls 145 x 6 sets
Cable pushdowns 125 x 6 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

I have used the War Juice twice, both on back day, and had two of my best back workouts in recent memory. Thanks again for the sample and recommendation, Charlie. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

i was away for an extended 4 day weekend, sorry I haven't posted much.. I did happen to get an arm day on the one morning, and then did some cardio while I was gone, but then took 2 days off to eat like a banshee and get some much needed rest. lol

today, back on the grind, and back on the strict mealpreps

after work, I am doing chest day.. I hate chest days on Monday, but the lady and I will be traveling to an ol school iron gym in the inner city, which is perfect because it rarely gets busy on any particular day (or time).. cant wait!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Migrated to my new workout schedule today.

Chest back and bi's today
legs shoulders and tri's tomorrow
Abs and cardio every day

6 day a week workout program and day 7 is stretching and tae kwon do

Re: Pumping Iron with Zemekone and Icehog3 II
 

Extra day this year, I used it for rest. You Boys get it, though!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Skipping breakfast and having a lighter lunch before I train today. Toms, favorite, shoulders.

Had way too many pastries yesterday. I wouldn't be surprised if I hit 800g of carbs yesterday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice shoulder pump today. Kept it simple.

OHP 2x5 heavy, 3x8 working sets
DB side delt raise 7x10+
Rear delt flies 6x12+

Finished up with some abs.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work everybody! :)

Did some 5x5 bench and OHP ytrdy finished up with some 50/40/30/20/10/5/25 arms for cardio :D

Back today

Re: Pumping Iron with Zemekone and Icehog3 II
 

this is Malarkey!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rock it, Charlie! :ze

Breast day today, did a volume day with light weights, mostly inclines and flats with a few declines thrown in.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Tom!

Back today followed by some sauna action :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Can I find it on the internet? :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

BBW?

Re: Pumping Iron with Zemekone and Icehog3 II
 

If you send me a BBF I'll be your BFF.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ok, I'll bring a couple from '98 to SD

Re: Pumping Iron with Zemekone and Icehog3 II
 

'98, it was a very good year.

3 sets into back, tweaked my hamstring. Rows were tough but got through it. Since I couldn't do as much as I wanted for back, through shoulders in the mix.

See how the hammy feels tomorrow, have a workout and a hockey game. Hope it's fine .

Re: Pumping Iron with Zemekone and Icehog3 II
 

Took yesterday off, I was suppose to do legs but since I tweaked my knee and ankle during my game on Sunday.

Going to hit some back and arms today. Take it a little easy on back and hit arms hard since I haven't hit arms hard in a while.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hoping my hammy is good for some heavy bis tomorrow as I got my Vasky in today and wanna give it a go on arms.,

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom, make sure to stack Vasky with something, like War Juice. Vasky by itself is not very effective. I personally find it to work best with Ruckus or Clash but I think it does ok with WJ. YMMV

And guess who picked up more WJ today :)
I also got a sneak peek at the new TigerFitness gym and warehouse ... awesome looking gym!

Did legs and HIIT tonight. I'm f@cking gassed :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

I have maybe 3 or 4 servings left of any pwo. Maybe it's time to give my body a rest from the stims and caffeine.

Had a good focused training session.

Pull ups - however many sets to hit 100 reps. Maybe 6-7 sets.
Land mine row 7x10-12 w/6 drop sets for 10+ (back was on fire)
Single arm v grip pull down 4x10

Hit arms, superset it all.

Close grip bb press - ez bat curls 4x8-12
Seated DB curls - over head extensions 4x10+
Cable extensions - reverse grip cable curls 5x8+

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice day, Huy. :tu

Charlie, I had planned to add a stim in...unlike Huy, I AM a junkie. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

back tonight.. lets see if I can yank 500 on my cut.. either I will be a happy man, or I will be in the hospital.. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good luck, Ron. Let us know where to send the "get well" card. Just kidding. You got it, brotha.

I take it back. I will hit some light legs today. I'm just going to avoid any heavy pressing movements. `

Re: Pumping Iron with Zemekone and Icehog3 II
 

thanks dude! instead of sending flowers, maybe some chocolate and pizza :)

arghh.. I ran out of God of War!, my go-to back day stim.. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome arm work out with Vasky and Pump Fuel. Didn't necessarily feel more pumped than usual, but was strong and had great endurance, can't ask for much more. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Suppose to be legs today and I'm suppose to take it light... but I really just want to do chest and arms again haha. Maybe I'll become a bro and just do upper body for life.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good plan, Teddy Brosevelt.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just needed a confirmation, Brofessor.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just couldn't do it, just couldn't be a bromatto.

Did legs, hit lots of reps for low to moderate weight.

Leg extensions 7x
Lying leg curls 8x

Super set hack squats - DB stiff leg 7x

Walking lunges 4x10 body weight, did this really slow

All my sets were 10+ reps, didn't count really

Re: Pumping Iron with Zemekone and Icehog3 II
 

I kinda figured, Brocephus. ;)

Re: Pumping Iron with Zemekone and Icehog3 II
 

You know me too well, brotato chip

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest and abs

incline db flies - flat db flies 4x10
smith machine incline 4x8-10
decline hammer strength press 4x10 w. a couple drop sets
decline cable flies 4x12

hanging leg raises, lots of it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and arms, quick session

Wide grip pull down - reverse grip close pull down 5x8-12
Bent over BB row 5x10
Seated pull down machine (behind neck) 4x12-16

21s - haven't done these in ages, felt good
Single arm cable kick back

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work, Huy. :tu

Chest Day for me, did regular sets of escalating bench, then several sets at 225, dropping my rest every set. Took the Vasky first, and got an insane pump. Finsihed with vertical bench (plate loaded), declines and flyes. Right pec kept cramping during my hockey game 7 hours later, pretty crazy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad Vasky worked out for you, Tom!

Great work both of you guys!

Chest and a little bit of Tris for me today.

I think I've finally decided to commit to dropping some fat. I keep getting stronger and I'm seeing some results that I like (broader back, bigger arms) but I'm not loving my belly or proportions so I think I've gotta just commit to it. :)
Thinking about a 4 day split, adding some cardio and dropping cals to 2250/day to start out.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yup, big arms and broad back will be even more impressive with a leaner torso, Charlie. At my age, it's a struggle to keep it leaner, definitely eat smaller portions than I did 10 years ago.

Back day today, hammy was good until I would get heavy, then I could still feel a little tweak, but still got a really good workout. All stim today, 1 scoop of War Juice and one of Mr. Hyde.

Bent over rows 215, 235, 255, 275, 285, 295, 245, 225
Cable rows 220, 240, 260, 220
Pullups 6 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

King of Rows! :)

PLAMF?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work men

Re: Pumping Iron with Zemekone and Icehog3 II
 

I feel like ive gained a lot of fluff in the past week.. its made me depressed and I haven't posted much on here.. my lifts are the same, weightwise, but I feel my intensity lacking also.. I hate times like this.. .ughhhhh

Re: Pumping Iron with Zemekone and Icehog3 II
 

It's cyclical, Ron, it will all click back for you soon. You've been at it long enough to know. :tu

Rep day for shoulders. Military press, 200+ reps at 135.
Barbell shrugs, 100+ reps at 225.

The somewhat short workout was necessitated by a couple f***ing morons monopolizing multiple racks for the first 20 minutes after I arrived. I finally told them they were going to have to give one up. They started to explain why they needed multiple racks for the circuit they were doing. While they were explaining, I tore their sh!t off one of the racks and set up for shoulders. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Bad. Ass.