Re: Pumping Iron with Zemekone and Icehog3 II
 

Today was Day31 of Squat Every Day. Went light today so as to not exacerbate my knee.

Squats (front/close)
Set 1 - bar only (45) x 10
Set 2 - 95x10
Set 3 - 95x10
Set 4 - 95x5
Set 5 - 95x5

I think using today almost like a stretch-via-exercise day really did help as my knee has felt markedly better than yesterday. Another light day and I may be back to fighting shape. :)

I don't think I'm quite ready to stop squatting every day though ... :)

A big thx to you guys too! The support on here has been great and a real encouragement. :) *thumbs up yall*

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've been enjoying watching you and the squat program, Charlie, don't know if I've ever seen anything like it. You will always be King Squat to me, even if you decide to pull the plug at 32.

EDIT; Just re-read that, I just want to emphasize that "King Squat" is a good thing. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and Bi Day:

Deadlifts 3x5 345
Seated Rows: 3x10 160
Pull Ups: 3xFail

Bi Curls: 1x8 60 (My arms weren't having it)
2x8 50
1x8 45

Rope curls: 3x8 130
Preacher Curls 3x8 110

Abs, abs, abs, abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

I want to bench for 100 straight days...

Re: Pumping Iron with Zemekone and Icehog3 II
 

You would be my hero <3

Re: Pumping Iron with Zemekone and Icehog3 II
 

Your shoulders would fall off.

Re: Pumping Iron with Zemekone and Icehog3 II
 

LOL i'll take it as a compliment then. :D

Cory Gregory (same guy who did SED) just released a new series called "Bench Most Days" ... maybe you should check it out? :)

This is what I was thinking too lol. The only reason I think i'm liking SED as much as I am is because i'm lower half dominant to begin with but I feel like my shoulders and elbows would completely disolve after a week of Bench Every (or even most) days. LOL
That said, Huy is obviously much stronger than me when it comes to upper body so i'd be really interested to see his results if he gave it a try!

I've been thinking about different routines for when i go away from SED and i'm putting together a compound movement based routine that will still have me squatting 3-4x/wk, deads 2x/wk, good mornings 2x/wk, bench 2x/wk & OHP 2x/wk ... with only a small amount of supplemental lifting. The idea being "bang for buck" since I do wanna be able to devote a good bit of time to cardio and burning fat.
Example ...
Monday = Squat & Bench (minimal supp lifts after)
Tuesday = Deads & Barbell Rows (minimal supp)
Wed = Good Mornings & OHP (minimal supp)
Thur = Squat & Bench (supp tricep work)
Fri = Deads & Barbell Rows (supp bicep work)
Sat = Squat (light)
Sun = Squat (light)

Still thinking it through ... might make Sunday a full rest day ... just throwing a rough schedule out there to get some thoughts.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Day 32 ...

Squats (back / narrow)
Set 1 - 135x10 (warmup)
Set 2 - 225x10
Set 3 - 315x5
Set 4 - 315x5
Set 5 - 405x3

Surprisingly enough, I think that squatting a little more normally (not super light the whole time) actually helped my knee feel better. Idk lol

Finished up with 3x10 of Good Mornings @ 45lbs (bar only) ... I think i'm gonna enjoy doing these. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Like the new potential program, Charlie, but where's the shoulder day? :)

Back for me:

Cable pulldowns 200, 220, 240, 260, 240, 240, 220, 200
Barbell rows 225, 255, 275, 255, 225
T-bar rows 250, 275, 250, 250
Pullups 3 sets to failure
Cable rows 260, 270, 270, 260
Dead hangs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tom - I figured I'd do supplemental shoulders on Wednesday after OHP?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rog. Don't want to deny any of my friends the joy of shoulder presses, Charlie. :lr

Re: Pumping Iron with Zemekone and Icehog3 II
 

LOL by no means would I ever just skip shoulders

Re: Pumping Iron with Zemekone and Icehog3 II
 

Your face would fall off!

No I'm kidding, I don't think I would even want to. Maybe when I was I high school.

Back and arms. Found a gym near our hotel. Lots of douchary going on.

Pull ups 6x10
DB rows 4x6-8
Seated rows using long bar 4x10
Seated hammerstrength rows 4x8-12

Incline curls - single DB extension 4x10
Hammer bb curls - overhead DB extensions 4x8

Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Maybe then I could get laid more. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lift, Huy! You're killing those pull ups!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats : (back/narrow)

Set 1 - 135x10
Set 2 - 225x5
Set 3 - 315x5
Set 4 - 315x5
Set 5 - 315x5

Good Mornings :
Set 1 - 45x10
Set 2 - 95x10
Set 3 - 135x10
Set 4 - 185x10
Set 5 - 185x10

I foolishly played bball last night and some psychopath barreled into me in the last game while I was jumping for a high pass, and upon landing rolled my ankle. It's just swollen and tender today so I'm glad it's not worse. :)

Everybody have a good weekend :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Yet you still hit the squats hard.....Hardcore, Charlie! :tu

Went to the gym at 11AM, it was closed due to a power outtage. Reopened at 4, but I just took the day off. It was shoulder day, I will consider it a gift from Heaven. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

That sucks .. had you already loaded up on pre-workout?
On the up side, a day off will prob do you some good #machine

Re: Pumping Iron with Zemekone and Icehog3 II
 

Crazy thing is, I usually drink 1/2 my PWO on the ride to the gym. Yesterday I forgot to drink it....worked out well, I would have been a lot more pissed if I was all jack3d up! :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol glad to hear it Tom.

Tried to gear today's whole workout toward elevated heart rate/cardio, since traditional cardio is a little tough with my ankle still swollen.

Squats (front/close)
Warmup - 45x10
Sets 1-10 @ 95 (30sec rest between sets)

Wide Bench superset w/ Close Grip Bench - 5x20 @ 45 (so 1 superset = 40 total reps)

Wide Grip Standing Barbell Row SS w/ Barbell Curls - 5x20 @ 45 (only managed 11-15 for the last 3 sets of curls)

Arnold Press SS w/ Shrugs (Hammerstrength bench) - 5x15 @ 35lb dumbells (AP) / 5x15 @ 90 for shrugs

Battle Ropes - 5 rounds of 1min each ... first time trying these. Whew!

Everyone have a great weekend!