Re: Pumping Iron with Zemekone and Icehog3 II
 

Dang, Ron! Looking fantastic!

Ran 3mi today as it's my off day from lifting. Gassed lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good on you to get it in, Charlie.

I got up after my second late night of hockey last night and knew I wasn't gonna have much. 8 sets of military presses and 8 sets of skull crushers, called it a day and headed to work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lifting guys!

Been training a good amount 5-6 days s week since working graveyard hours.

Arms and a little shoulder work today:

Superset all arms

Close grip bench - bb curls
Reverse grip extensions - V grip pull ups
Ez bar curl - dips

Behind neck OHP 4x5-8
Kb side delt raise 4x8-12

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff Huy & Tom!

Got in some HT shoulders today ... lots of reps, lots of supersets, very little rest lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Charlie.

I had arms today but my back was tweaked sleeping and tightened up on the motorcycle ride to the gym. So I did everything on preacher bench, varying grips and varying weight from 130 to 165. Got a decent pump, but really jonesin' to do some heavy barbell or cambered bar curls...hopefully, I'll be good to go next time.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and abs. Kept weights fairly light and hit good amount of reps, didn't count sets though but it was at least 4-5.

Pull ups
Chest supported rows
Cable low rows
V grip pull downs
DB pull overs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lifts guys.
Sorry about your back, Tom. What kind of bike do u ride?

Re: Pumping Iron with Zemekone and Icehog3 II
 

'99 Wide Glide, Charlie. Drag bars, extended forward controls, 5 spoke chrome wheels, Badlander seat, all chromed out. Pretty badass if I do say so myself.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Jogged and stair master this morning. Back and tricep workout after. Now no lifting for at least a week according to the dr. :sw

Hope your back feels better Mr. Icehog

Re: Pumping Iron with Zemekone and Icehog3 II
 

Why? Bc the tooth?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I thought it was a moped you ride?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie and Greg. Back is fine all day, just been tweaked heading into the gym the last two biceps days. Hoping the streak ends here.

No moped, Huy. You can ride a BBOD though. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's too many Ds to ride, I'm a one D man kind of guy

Re: Pumping Iron with Zemekone and Icehog3 II
 

sounds like you guys have been doing well!!!

I deadlifted 505 last night for a single.. I might see if I can squat 505 tonight for a single. if I don't post for a week or so, check the obituaries!

fasted cardio on Saturday morning and then posing practice with Nicole.. then a few beers as a treat (all good things end sometime lol)

Re: Pumping Iron with Zemekone and Icehog3 II
 

My D is honored. :lr

Get it, Ron! :tu

Off day today, back at it manana.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ran 4.1mi this morning ... gassed lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

That sounds painful...

Quick leg day after a nice pizza dinner last night

Let extensions to warm up
Hack squats 6x10-12
Front squats 5x5
Lying leg curls 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest yesterday, low weight high rep pressing, then some heavy flyes with some extreme stretching.

Back today. Row, row, row your lats.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Same here, Tom. Low weight, high volume, short rest hypertrophy ... and right on queue, after about a week, we are experiencing full blown irritation of the right elbow. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Same here! Chest day, kept it light and hit reps

Cable flies
Cable incline flies - not sure how many sets but probably close to 7-8 sets
Incline bb 3x10 w/ 2x6 heavy working sets
Decline vertical press machine
Flat alternating DB press

All chest today. Didn't have time to hit anything else.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hope the elbow doesn't linger, Charlie.

Good work, Huy!

Went the opposite for back, hard and heavy.

T-bar rows 225, 250, 270, 295, 270
Barbell rows 235, 255, 275, 295, 255
Cable rows 260, 285, 305, 260
Dead Hangs x 3

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice back day, admiral.

Quick shoulder and arm day before my chili dog dinner!

Since I hit chest yesterday, didn't press too much.

Cable side delt raise - cable face pulls
Standing Arnold DB press - bb upright row
DB front raise 4x12-15

Cable extensions - reverse grip bb curls
Bb skull crushers - bb curls (in the squat rack :), it was empty)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chili dogs! My 2nd favorite after mulas! You earned 'em, Huy. :tu

Quick shoulder day yesterday, presses up to 195 and shrugs up to 365.

Bis and tris today, then hockey tonight. Off the gym tomorrow, but hockey again in the evening.

Tear it up, Men....get PLAMF!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Arm supersets today.

Skullcrushers 95, 105, 115, 125, 135 , 145, 125
Cambered bar curls 125, 135, 145, 155, 155, 145
Pushdowns 95, 105, 115, 125, 105, 95
Preacher curls 135, 135, 145, 145, 145

Re: Pumping Iron with Zemekone and Icehog3 II
 

Simple back day.

Pull ups 10x10-12
Seated neautral grip rows 10x8-12
Chest supported t bar row 7x10 w/3 drop sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had a good leg session. Came to the gym just not motivated to train and wanted to just do arms (who doesn't) but I decided to do some hiit on the treadmill to change the mood...

hiit to warm up
Leg extensions to warm up more 6-7x10+
Squats 6x8-12 (working sets @225, kept it light it slow. Worked on the quad contractions)
Plate loaded leg press - stiff leg deads 5x10

My clothes were soaked.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day yesterday, high rep inclines, medium rep flats, low rep declines. Used Psychotic and Vasky.

Incline 195, 215, 235, 255
Bench 225, 245, 265, 285, 245
Decline 275, 305, 325, 275/225ss
Machine Flyes 250, 265, 280, 295, 220

Back day today...varied my grip widths on barbell rows to hit the lats differently. Used War Juice.

Narrow grip barbell rows 205, 225, 245, 265, 285
Wide grip barbell rows 225, 255, 275, 295, 225
Neutral grip pullldowns 200, 220, 240, 200
Dumbbell rows 135 x 2 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey! Stop copying me.

Chest yesterday today

Flat bb (surprisingly strength was good, even on 4 hours of sleep)
Incline DB press
Cable flies
Hammer strength flat press

Back today. Felt really good, considering I was running on 3 hours of sleep.

Weighted pull ups - seated v grip rows
Reverse grip bb row w/drop sets
Wide grip pull down
Seated row machine - single arm cable pull downs

Back was on fire, going to eat dinner and knockout for a while.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did you invent a time machine? :D

Good workouts, Brother...now get some ****in' sleep!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Light and fast shoulder workout today on some old-school NO-Xtreme/

12 sets of seated military at 135 for 208 total reps
6 light high rep sets of upright rows, and that was that.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just starting to get back into it. Been away too long.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Kick ass, Gerard. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks! I've lifted all my life, it's just light weight these day though. Still thoroughly enjoy it. There is nothing better for stress relief and clearing my mind then the gym. It's always been as much mental health as physical for me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Every reason is a good reason, Gerard. :tu

Skullcrushers 95, 105, 115, 125, 135, 145, 125
Cambered bar curls 125, 135, 145, 155, 135
Pushdowns 95, 105, 115, 125, 135
Preacher curls 145 x 6 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, G. Are you training at a gym? We should go train sometimes.

Quick shoulder day.

Fasted Hiit on the treadmill

Bb OHP press 4x5
DB side delt raise 8x10-14
Cable upright row - front plate raise 4x8+

Re: Pumping Iron with Zemekone and Icehog3 II
 

HT back today ... i'm gassed :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

International Chest Day, lowered the weight and upped the reps a lil bit.

Bench press 215, 235, 255, 265, 275, 285
Incline bench 205, 225, 235, 245, 185
Decline Bench 275, 295, 315, 275

That was it, I was gassed.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Solid training today. Legs. I think I love training them again.

Bike to warm up knees
Leg extensions 4x10+ to warm it up more

Front squats 5x5
Close leg press - stiff leg deads 6x8-12
Lying leg curls 4x8-15
Cable crunches, did them standing so it hits as a back extension too
Some dumb useless calve work for fun.

I was gassed

Re: Pumping Iron with Zemekone and Icehog3 II
 

hey guys.. I haven't been on here in a while :(
my computer died so ive only had my phone, and my sausage fingers don't fare too well with navigating on that thing. lol

hope everybody has been well!!.. I should have a new computer next week or so.. bleh..

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad everything else is OK, Ron.

Felt tired this AM, decided to take an unscheduled day off today and will try to get in a double tomorrow before work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and some trizz today.

Seated side delt raise - front delt 4x15-20
Seated military press 4x10
Behind neck pull down focusing on my traps and rear delt 4x12-15
Rear delt flies 4x15
Upright row 5x10

Reverse grip extensions - push down 4x12
DB overhead extensions 3x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Didn't get through my double today, but got 100% better of a back workout then I would have yesterday. Shoulders will get a pass this cycle as I have tris in the mix tomorrow, and chest Saturday if I skip my scheduled day off.

T-bar rows 225 x 23, 250 x 17, 270 x 11, 295 x 6, 270 x 11
SS T-bar 225 x 16 BOR 225 x 9
Bent Over rows 265 x 8, 285 x 6, 225 x 14
Pulldowns 200 x 14, 220 x 13, 240 x 10, 200 x 15
Dead hangs 3 sets to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey fellas ... been a little while for me ...

Time to cut some fat so i'm back on low carb for a few months. Shooting for 3mo so i have a month to reverse diet before we head out on the road for Austin and the F1 race. :)

So in addition to the diet i've been doing hypertrophy for a couple of weeks now.

Today was supposed to be HT arms but my elbow has been a bit naggy since starting HT so i laid off the tricep stuff and only did 2 exercises. Did 5 bicep exercises for a billion reps lol
I started today out by doing 5x5 squats @ 135 and had NO back trouble. So that's super encouraging. The weight felt light (as it should) but the real goal was form and to be pain free by the time it was done. Mission accomplished. I'm planning on doing 5x5 squats twice per week and just taking 20lb jumps per week until i'm back up to repping 405.

Tomorrow is some bench press and some deadlifting. I'm to the place where 500 comes up pretty smoothly every time but I've really been focusing on my DL form so I started doing 5x5 @ 315 last week, shooting to increase by 20lbs/wk. Pulling once from the floor and then once from a 6in rack pull. I've gotten myself a nice little routine going pre-pull and it's helped me a LOT when it comes to locking my lats in and really making the motion about driving my hips through. Excited to see how far this takes me and what i'm pulling by the end of the year. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sounds like a good plan for success, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest today ... started out with 5x5 flat bench then moved on to hypertrophic incline bench, flat dumbbell bench, cable flys, cable inclines, cable declines and then a tricep burnout superset. Gassed! Most blasted my chest has felt in a long time! PLAMF

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice, Charlie! :D

Cut myself short on time, quick arm workout.

Skullcrushers 95, 115, 135, 155, 175
Pushdowns 175, 155, 135, 115, 95
Cambered bar curls 145 x 4 sets
Preacher curls 160 x 4 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Looks like a good enough session to get PLAMF, Tom :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Didn't have the gas I wanted on bis, Charlie, but if every day could be our best day, we'd all be Ahnold. :)