Pumping Iron with Zemekone and Icehog3

[icehog3]

Trashed back with a quick routine today...

High rep Barbell Rows up to 275

High rep Dumbbell Rows up to 145

Bodyweight pull-ups to complete failure

And then it was time for steak and eggs and peanut butter toast.

[Mugen910]

Originally Posted by icehog3

The Hagen Daz version is out of this world...I am going to have to get some more later this week.

Here in Mass we specialize in homemade ice cream stands...Oh man is the homemade version of that soooo yummy!

Originally Posted by bonjing

Last night:

warm up:
Torso twists/chops 3 sets x 20 30lbs
dumbbell thrusts 2 sets x 20 30lbs

Chest:

dumbbell incline 4 sets 12, 10, 10, 3 (usually 8) @ 60, 70, 80, 100lb
flat dumbbell 3 sets 15, 12, 10 @ 70, 80, 90lb
cable flys for lower chest 3x15 @ 35, 45, 55lb (i think)
incline dumbbell flys 2x15 @ 27.5, 35lb

[icehog3]

Originally Posted by Mugen910

Here in Mass we specialize in homemade ice cream stands...Oh man is the homemade version of that soooo yummy!

I'd kill for that, Bao!

[Mugen910]

Originally Posted by icehog3

I'd kill for that, Bao!

I will see if I can bring it on the plane sir...no promises..

[icehog3]

Originally Posted by Mugen910

I will see if I can bring it on the plane sir...no promises..

That probably won't work....I will just have to come visit you sometime, Bao.

[Mugen910]

Originally Posted by icehog3

That probably won't work....I will just have to come visit you sometime, Bao.

You come to Mass looking like this and after all the fresh seafood, pastries, and home made ice cream you'll look like this.

[icehog3]

Originally Posted by Mugen910

You come to Mass looking like this and after all the fresh seafood, pastries, and home made ice cream you'll look like this.

Might be worth it....I will stick to just the seafood and ice cream so I can look like this...

[Mugen910]

I think Moe is bringing cannolis from his shop thurs to shack...so you'll get a real treat then!

[icehog3]

Originally Posted by Mugen910

I think Moe is bringing cannolis from his shop thurs to shack...so you'll get a real treat then!

Moe will be mobbed like the Beatles in '64.

Ok. Had a weigh in and measurements on Friday and felt the need to post them up.

Body fat Oct 2/09
CHEST 16
BICEPS 8
ABS 49
OBLIQUES 22
QUADS 36
BACK 30
TRIS 16
L BACK 70
CALVES 20
TOTAL 267
Weight 224.6 lbs
bF% 32

Body fat JULY 30/10
CHEST 7
BICEPS 4
ABS 12
OBLIQUES 6
QUADS 17
BACK 11
TRIS 7
L BACK 30
CALVES 12
TOTAL 106
Weight 189.3 lbs
bF% 15.1

Could've been faster but I'm super stoked. Goal is 12% and then we're changing gears for building muscle.

[icehog3]

Congrats on the great progress, Frank!

Thanks, bud. It feels good. I still haven't purchased new clothes yet and I've dropped about 4 sizes in my waist. Needless to say, my dress pants bunch a little now.

[BigFrank]

Nice job there Frank. Need to get my ass in gear for dieting.

[icehog3]

Originally Posted by BigFrank

Nice job there Frank. Need to get my ass in gear for dieting.

Me too....but then I discovered Hagen Daz Chocolate Peanut Butter ice cream.

[BigFrank]

Originally Posted by icehog3

Me too....but then I discovered Hagen Daz Chocolate Peanut Butter ice cream.

sigh super heavyweight here I come...

H.I.T. Leg work today

Leg Extensions 3x20-15-15 (85-115lbs)
Ass-to-floor Squats 4x15 (145lbs)
Leg Press(feet and knees together) 3x15 (435lbs) 1x15 (525lbs)
Leg Extensions 1x25 (95lbs)
Leg Curls 3x15 (95-15)
Standing Leg Curl Machine(No rest between sets) 2x10 (75lbs)

[Mugen910]

Some pullups and chest work last night. Def need to do more pullups in my routine!
Posted via Mobile Device

[icehog3]

Pullups rock!

[bonjing]

I need to start doing some pullups or at least attempt them .


Last night Bi's/Tri's:

dumbbell curls 4 sets 12, 10, 10, 8 @ 20, 25, 30, 40lbs
skull crushers 2x15 65, 75lbs
easy bar curls 2x15 65, 75lbs
rope pull downs transition to overhead tri extensions 2 sets per x 15 @ 55lbs
one handed preacher curls 3x15 @ 30lbs
push downs using the curl machine(?) 3x20 195lbs

[BigFrank]

First night getting ready for bench meet. Took some weights to 3 board, still learning the groove in my shirt. 2 more weeks of finer tuning, then vacation.