Pumping Iron with Zemekone and Icehog3 - Page 166

BigFrank · 01-20-2010, 07:10 PM

Flat Bench
415x3,3,3,3
Mil Press 325x3
Dips +90lbs
PressDowns
Cable work

Forgot to do rotator band work...

415 was good but required work. Good night, I felt tired and tight from sitting in my car for hours yesterday. Workout went well.

icehog3 · 01-20-2010, 07:14 PM

325 lb Military Presses??? Kicking some Major Arse, Frank!

BigFrank · 01-20-2010, 08:53 PM

It sucked...

icehog3 · 01-20-2010, 11:41 PM

Quote:

Originally Posted by BigFrank

It sucked...

How so?

01-21-2010, 06:28 AM

flat bench 250x10,10,10
Incline Bench Dumbbells 200x10,10,10
Machine flys
Dips 10,10,10,10

Close grip bench burnouts at the end of the workout.

PeteSB75 · 01-21-2010, 07:01 AM

Quote:

Originally Posted by BigFrank

Article worth reading Dokk
http://www.tmuscle.com/free_online_a...r_a_onerep_max

Thanks for the article Frank, even though you intended it for Dokk.

Adjusted my warmup for my Press this morning, and amazing, two new PRs! 145x1 first PR, 150x0,1 - failed to get it up on the first go, but cranked it out on the second try. Feeling like I can go higher as well - next week. Today was supposed to be a volume back/shoulder day for me, so after cranking out my press, did some bent over rows 155x12x3, upright rows 95x12x3 and lat pulldowns 150x12x3. Good stuff.

icehog3 · 01-21-2010, 09:50 AM

Took an extra day off (today) after getting my brainbucket seriously rattled in my hockey game last night. Feel fine this morning, though I did get over 8 hours sleep in one night for the first time in I can't remember how long.

landhoney · 01-21-2010, 09:56 AM

Quote:

Originally Posted by icehog3

Took an extra day off (today) after getting my brainbucket seriously rattled in my hockey game last night. Feel fine this morning, though I did get over 8 hours sleep in one night for the first time in I can't remember how long.

Sounds like somebody needs to get their junk knocked around more often.

icehog3 · 01-21-2010, 10:03 AM

Quote:

Originally Posted by landhoney

Sounds like somebody needs to get their junk knocked around more often.

Or at least my head, Seth.

Mugen910 · 01-21-2010, 10:37 AM

Quote:

Originally Posted by landhoney

Sounds like somebody needs to get their junk knocked around more often.

Quote:

Originally Posted by icehog3

Or at least my head, Seth.

HAHAHA Now that is funny!

BigFrank · 01-21-2010, 02:32 PM

Quote:

Originally Posted by icehog3

How so?

hahaha it was heavy that's how!!!

nah was just hard lol

Quote:

Originally Posted by PeteSB75

Thanks for the article Frank, even though you intended it for Dokk.

Adjusted my warmup for my Press this morning, and amazing, two new PRs! 145x1 first PR, 150x0,1 - failed to get it up on the first go, but cranked it out on the second try. Feeling like I can go higher as well - next week. Today was supposed to be a volume back/shoulder day for me, so after cranking out my press, did some bent over rows 155x12x3, upright rows 95x12x3 and lat pulldowns 150x12x3. Good stuff.

I'm glad it worked out well for you. Like I said before, if your going to go heavy go heavy. Volume and going really heavy ( 1-3 reps ) usually doesnt work well. Glad to see you stuck with the presses.

icehog3 · 01-21-2010, 04:33 PM

Quote:

Originally Posted by BigFrank

hahaha it was heavy that's how!!!

nah was just hard lol

.

BigFrank · 01-21-2010, 05:25 PM

It was like this, ughhhhhhhhhhhhhhhhhhhhhhhh ( red face ) ahhhhhhhhhhhhhhhhhhh (face dark red ) uffffffffffffffffffffffffffffffff ( face almost purple ) weight racked, gasp for air...LOL

icehog3 · 01-21-2010, 05:45 PM

Quote:

Originally Posted by BigFrank

It was like this, ughhhhhhhhhhhhhhhhhhhhhhhh ( red face ) ahhhhhhhhhhhhhhhhhhh (face dark red ) uffffffffffffffffffffffffffffffff ( face almost purple ) weight racked, gasp for air...LOL

Sucked...but ya done it!!

BigFrank · 01-21-2010, 06:37 PM

Quote:

Originally Posted by Tombstone

flat bench 250x10,10,10
Incline Bench Dumbbells 200x10,10,10
Machine flys
Dips 10,10,10,10

Close grip bench burnouts at the end of the workout.

Is that with 200 lb dumbbells in each hand? Or just 100lb dumbbells.

icehog3 · 01-21-2010, 06:41 PM

Quote:

Originally Posted by BigFrank

Is that with 200 lb dumbbells in each hand? Or just 100lb dumbbells.

It's gotta be 100s if he was doing sets of 250 x 10 on the bench, right?

BigFrank · 01-21-2010, 07:54 PM

I would imagine. If its 200's in each hand, 250 must have been a warm up lol.

01-22-2010, 06:24 AM

Quote:

Originally Posted by icehog3

It's gotta be 100s if he was doing sets of 250 x 10 on the bench, right?

100 pound dumbbells in each hand is correct

The Professor · 01-22-2010, 09:37 AM

not a bad day. did a bunch of banded lower body stuff -- banded box squats and banded sumo deads. the banded sumo deads may be a new favorite for me. I've done them before ... but forgot just how much they kill your ass, which is just what I need to improve my squat and dead.

did some ab stuff, too ... but was out of time to do anything else.

icehog3 · 01-22-2010, 12:33 PM

Tore it up on chest today. Heavy DB inclines, medium weight flat bench for reps, several sets of dips with 90 lbs strapped on, and some machine work to finish. Body weight has dropped with hockey season in full effect, but lifts are going up.

Now for some calories and a nap before my game at 7:30.

01-20-2010, 07:10 PM	#3301
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Flat Bench 415x3,3,3,3 Mil Press 325x3 Dips +90lbs PressDowns Cable work Forgot to do rotator band work... 415 was good but required work. Good night, I felt tired and tight from sitting in my car for hours yesterday. Workout went well. __________________ " Hope is the first step on the road to disappointment. "

01-20-2010, 07:14 PM	#3302
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,759 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 325 lb Military Presses??? Kicking some Major Arse, Frank! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-20-2010, 08:53 PM	#3303
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 It sucked... __________________ " Hope is the first step on the road to disappointment. "

01-21-2010, 06:28 AM	#3305
Tombstone Guest Posts: n/a	Re: Pumping Iron with Zemekone and Icehog3 flat bench 250x10,10,10 Incline Bench Dumbbells 200x10,10,10 Machine flys Dips 10,10,10,10 Close grip bench burnouts at the end of the workout.

01-21-2010, 09:50 AM	#3307
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,759 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Took an extra day off (today) after getting my brainbucket seriously rattled in my hockey game last night. Feel fine this morning, though I did get over 8 hours sleep in one night for the first time in I can't remember how long. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

01-21-2010, 05:25 PM	#3313
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 It was like this, ughhhhhhhhhhhhhhhhhhhhhhhh ( red face ) ahhhhhhhhhhhhhhhhhhh (face dark red ) uffffffffffffffffffffffffffffffff ( face almost purple ) weight racked, gasp for air...LOL __________________ " Hope is the first step on the road to disappointment. "

01-21-2010, 07:54 PM	#3317
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 I would imagine. If its 200's in each hand, 250 must have been a warm up lol. __________________ " Hope is the first step on the road to disappointment. "

01-22-2010, 09:37 AM	#3319
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 not a bad day. did a bunch of banded lower body stuff -- banded box squats and banded sumo deads. the banded sumo deads may be a new favorite for me. I've done them before ... but forgot just how much they kill your ass, which is just what I need to improve my squat and dead. did some ab stuff, too ... but was out of time to do anything else. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

01-22-2010, 12:33 PM	#3320
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,759 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Tore it up on chest today. Heavy DB inclines, medium weight flat bench for reps, several sets of dips with 90 lbs strapped on, and some machine work to finish. Body weight has dropped with hockey season in full effect, but lifts are going up. Now for some calories and a nap before my game at 7:30. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

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