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03-06-2014, 07:31 PM | #341 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
My day off, Huy, thanks for picking up the slack!
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
03-07-2014, 10:02 AM | #343 |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3 II
Suns out, Guns out
Pull day for me. High pull until 1 rep max: 9 sets to 315 Dead lift until (training day) 1 rep max starting at 315. Got to 455 in 7 sets. Various hamstring and lower back exercises to round out the day.
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"If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda Last edited by GreekGodX; 03-07-2014 at 10:11 AM. |
03-07-2014, 11:08 AM | #345 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
THat's good, Edwin, likely losing fat and gaining muscle weight. The mirror is a better judge than the scale.
Some nice pulls there, Son, you can protect me in my old age.
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03-07-2014, 02:33 PM | #346 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Pull Day for me too, Christos.
Bent over db row: 3x10(warm up), 4x8 (wanted to switch it up from bb) Reverse grip lat pull downs: 5x8 Back extensions: 5x10 Seated row using wide grip bar -- stiff arm lat pull downs: 4x10 Deadlift: 3x5 Did a couple bicep stuff since I had time. Incline db curls, reverse grip ez-bar curl. 5x8-10 for all
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Who eats plantains when they can eat placenta. |
03-07-2014, 05:00 PM | #347 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Chest day....gym was full of kids (must be a off-school day), every bench was full with a line. Workout all machines today except a couple sets of bench at the end, and by then I was cashed and could barely do sets with my usual warm up weight. Good pump though, probably good to do something completely different.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
03-08-2014, 05:25 PM | #348 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Back day, went heavy. Figured with 3 playoff hockey games in the next 3 nights, might be the last time I have any strength this week.
Bent over rows 205, 225, 245, 265, 285, 305, 325 T-bar rows 270, 280, 295, 305, 250 x 3 Super wide pulldowns 200, 220, 240, 240, 200 Dead hangs That's it....need to save a little gas for hockey.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
03-08-2014, 10:21 PM | #349 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Sounds like a good day, Tom.
Legs today, it was so so. I took my pwo, got to the gym and realized I needed batteries for my headphones. Walked 2 blocks to find some triple a batteries. Got back to the gym and the pwo wore off. Squats: 2x15 (warm up), 4x8 (drop set) Leg press: 4x10 Lying leg curls: 5x8 (single leg) Stiff leg deads: 4x10
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Who eats plantains when they can eat placenta. |
03-10-2014, 04:30 PM | #350 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
International Chest Day.
Flat bench: 2x15, 4x5 (pause, push) Incline bench: 4x8 Slight incline db flys: 4x8-10 Weighted dips: 4xfailure Fly machine: 4x5 Finished it off with some abs.
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Who eats plantains when they can eat placenta. |
03-10-2014, 04:45 PM | #351 |
Have My Own Room
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Re: Pumping Iron with Zemekone and Icehog3 II
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03-10-2014, 06:14 PM | #353 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Only had time for bi's and abs today after getting stuck by an accident on the way to the gym.
Cambered bar curls 135, 145, 155, 165, 175 Olympic bar curls 115, 125, 135, 145, 155 Preacher Curls 125, 135, 145, 115
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
03-11-2014, 04:50 PM | #355 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Back Day.
Weighted pull ups: 4x5 (wide grip) 4x5 (close grip) Bent over bb row: 5x8 High row -- single arm db row: 4x8-10 Wide grip lat pull downs: 5x8 Reverse flys: 4x10 Standing db curls: 4x8 Preacher curls: 4x6
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Who eats plantains when they can eat placenta. |
03-11-2014, 05:57 PM | #356 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice, Huy.
I was off today after 4 workouts and 4 hockey games in 5 days. Back in the gym manana.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
03-11-2014, 06:03 PM | #357 |
Starting a new chapter
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Re: Pumping Iron with Zemekone and Icehog3 II
Been slacking on posting in this thread for awhile. Good to be back around though.
Quick update since the new year: -No regular soda/fast food for me. -Trying to stay away from any drinking, especially on days I lift. -Quit an almost three year habit of dipping. -Lost 10 pounds (somewhere around 190-195lbs at 6') but am way stronger than I've ever been. -Doing a lot more legs; especially heavy squats (something I never really did too much in the gym since I do Karate). -Went from 3-4 to 4-5 days a week at the gym. Pull Day today: Weighted Pull-Ups Preacher Curls Cable Delt Flys Lat Pull Downs Barbell Curls (Heavy to Light weight super set) Barbel Shrugs Sticking to 4 sets for each exercise and trying to stay within 6 to 12 reps per set for most exercises lately. The only exception is leg day, in which case I often 1RM on squats/deads. |
03-11-2014, 06:10 PM | #358 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Good to have you back, Rob.
Tom, kill it tomorrow. On another note, you guys may or may not think I am crazy but I started a new split this week. Been reading a lot about chest training and spoke to some friends down south about their splits, but I decided to hit chest 3x a week. Going to try this for a bit and see if I can gain some strength from this. Of course it will not all be heavy.
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Who eats plantains when they can eat placenta. |
03-11-2014, 06:35 PM | #359 | |
Starting a new chapter
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
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03-11-2014, 08:32 PM | #360 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Good to see you back in the fold, Rob.
Yeah, curious to hear how the 3/split works for a young guy like you, Huy. Me...it would force me to retire in a month.
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