Re: Pumping Iron with Zemekone and Icehog3 II
 

That sounds like a good back/bis workout, Huy!

I was a little surprised @ hitting 315 for 3 reps. My form wasn't perfect but it was passable. I've only been doing GMs for a little while now but I love em! I feel like it's helped me already when it comes to my squat and deadlift form/back positioning.

Squatted and did some light calves today ... pretty light day, all around volume wise.

Squats (front/close)
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 255 (failed on this one lol)

Calves (leg press machine)
3x10 @ 630

Re: Pumping Iron with Zemekone and Icehog3 II
 

How many days in a row now, Charlie? You are a machine!

Back today....bounced up and down in weight on bent over rows, holding the contraction on the light sets for a 2 count. Just felt good, no other rhyme or reason to the bouncing.

Bent over rows 205, 205, 245, 205, 265, 205, 285, 205, 295, 205
T-bar rows 225, 250, 270, 250
Widel cable rows 220, 240, 260
Narrow grip cable rows 260, 260, 220
5 sets of pullups to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

Today was Day49, Tom. You're the King of Rows!

Squats (front/wide/3sec pause)
Warmup - 45x5
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x2 ... I really had to fight to get the second one up after the pause but it felt rly good to come back up with it. Didn't bother trying for 255 again today lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Friday was squats and bi's

Squats: 295 3x5
315 1x5

Today was deadlifts

345 3x5

I really want to start a new deadlift routine. I feel like I'm going to plateau soon.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice squat & DL #'s Ken!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good days, Ken and Charlie!

King of Rows? I could live with that. :r

Shoulder day today. Left shoulder (the bad one) kept me up a good part of the night and was still hurting when I got up. Wasn't sure I was going to be bale to train, but first set told me I could get through it, even with the discomfort. I only did presses and shrugs, but I even bounced around a little on the presses like I did yesterday on the rows, kept me interested and motivated anyway. :r

Military press 135, 155, 175, 195, 155, 205, 155, 185, 135
Barbell Shrugs 225, 255, 285, 315, 365, 315, 275

Re: Pumping Iron with Zemekone and Icehog3 II
 

Easy leg day.

Leg extensions 4x10-12
Hack squats 5x10
Deadlifts 4x5
DB lunges 4x10
DB stiff leg deads 4x10

Baby cow raises 4x20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it, Tom! 365 shrugs! Baller!

Get them hack squats, Huy! Walking lunges are no joke either. Good stuff man!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gym got a heavier kettlebell :) I weighed the heaviest they have and it is 28kg. New one is 32kg.

75+20 reps=95 swings at 32 kg
Abs
Speed Bench 3x5 225 different grip width on each set
Cold Shower

I really should have done measurements before changing my workout and diet. My waist is definitely smaller, abs are more visible, and overall just leaner. I think the target date for a routine change is end of July. Probably going to move over to something with higher volume.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad your switch up in routine is yielding you results, Christos!

Squats (front/narrow/pause)
Warmup - 45x3
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245 - bailed on this one :(

Flat Bench SS w/ Dumbell Close Grip Bench
Incline Bench
Flys SS w/ Dip Machine

Battle Ropes ... Incline Treadmill

Re: Pumping Iron with Zemekone and Icehog3 II
 

Congrats on the new bell, Son!

Congrats on 50 shades of grey.....I mean 50 days of squats, Charlie!

Arms today, got caught on time and only did pushdowns for tris.

Barbell curls 8 sets @ 115
Cambered bar curls 5 sets @ 135
Preacher curls 145, 155
Pushdowns 9 sets @ 125 with varying grips

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breast day.

Flat DB press 5x8
Incline DB press -- hammer strength incline press 5x8-10
Seated cable flies 5x10
Dips 4x10

Some triceps to end cap it off

Re: Pumping Iron with Zemekone and Icehog3 II
 

MMMM....breasts.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thx Tom. I'm shooting for 60 days and then I'll see how I'm feeling.

Those look like good lifts, Tom & Huy! Do work!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Squats (front/wide/pause)
Warmup - 45x3
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x2 (barely got the 2nd rep up today, oh well)

Deadlifts
Set 1 - 135x10
Set 2 - 225x5
Set 3 - 285x3
Set 4 - 315x2

Supplementary back lift today with a tiny bit of bis.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice job men! Charlie your a squat machine, I keep looking for you at powerlifting events ;)

ISO lat pulls SS with ISO chest press 4x5
Lat pull downs 5x5
Heavy Cable Rows 5x5
Tbar rows 3x10
Barbell row 3x10
DB row 5x15
DB flat bench 4x15
DB Curls 2x10

No erg at this gym, else I would've finished with a quick sprint just to complete the rowathon

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Charlie and Chris! :ze

Off day for me, well, except a hockey game tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

My gym just got the Olympic platform along with the bumpers plates. I love messing with these. Probably do some heavy deads today, wish me luck. Haven't deadlifted heavy in a long time. Making sure I get at least 3 meals in before I train later.

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol Chris
Good lift man!

Get those deadlifts, Huy! You usually kill me! I would like to be a better deadlifter. Let us know how it goes.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rock on!

Wife wanted to do a WOD after work so I tried to keep pace but I was still pretty burned from lunch.

Push-ups 100, took me a bunch of sets
Sit-ups 100, took me almost as many sets
Bw squats 4x25

Have a good game Tom!

I love the bumper plates, really prefer using them to iron.