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Old 08-04-2010, 09:27 PM   #4361
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Default Re: Pumping Iron with Zemekone and Icehog3

We are rooting for ya Frank!!!

Shoulders @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.

Thre in some leg work and the knee feels pretty good...not 100% but 90+
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Old 08-05-2010, 12:23 AM   #4362
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Default Re: Pumping Iron with Zemekone and Icehog3

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We are rooting for ya Frank!!!
Absolutely!! Kick some arse, Frank!
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Old 08-05-2010, 06:35 AM   #4363
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Default Re: Pumping Iron with Zemekone and Icehog3

Frank! Frank! Frank!
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Old 08-06-2010, 10:27 AM   #4364
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Default Re: Pumping Iron with Zemekone and Icehog3

Biceps and Triceps @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.
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Old 08-06-2010, 11:48 AM   #4365
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Default Re: Pumping Iron with Zemekone and Icehog3

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Shoulders @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.
Bao, what is that, cannolis?
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Old 08-06-2010, 11:54 AM   #4366
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Default Re: Pumping Iron with Zemekone and Icehog3

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Bao, what is that, cannolis?
trying to lose weight not gain it.
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Old 08-06-2010, 03:00 PM   #4367
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Default Re: Pumping Iron with Zemekone and Icehog3

Tore it up on chest today...did heavy barbell bench, which I rarely do. I like the way it hits me at a different angle than the dumbbells when I can get through it though.

Barbell Bench
Weighted Dips (+90 pounds)
Dumbbell Inclines
Machine Flyes

Taking Big Frank's advice and pushing myself hard, even though I know I am a little overtrained, in anticipation of a week out of the gym beginning in about a week and a half.
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Old 08-06-2010, 03:12 PM   #4368
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Default Re: Pumping Iron with Zemekone and Icehog3

I'm trying hard to imagine in my mind.... Bao selling Juicers in years to come on some Infomercial
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Old 08-06-2010, 03:58 PM   #4369
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Default Re: Pumping Iron with Zemekone and Icehog3

No gym yesterday, just a weighted cardio. It was our annual fire extinguisher service we had to carry up to 40+lbs worth of extinguishers up and down flights of stairs. Tonight will probably be shoulders and back.
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Old 08-06-2010, 10:34 PM   #4370
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I'm trying hard to imagine in my mind.... Bao selling Juicers in years to come on some Infomercial

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No gym yesterday, just a weighted cardio. It was our annual fire extinguisher service we had to carry up to 40+lbs worth of extinguishers up and down flights of stairs. Tonight will probably be shoulders and back.
That sounds like fun brother!



Chest and back tonight. 5e x 3s x 8r ...I could barely do 6 reps on the pull-ups as the last exercise, even with assistance. I suck
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Old 08-06-2010, 10:36 PM   #4371
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Chest and back tonight. 5e x 3s x 8r ...I could barely do 6 reps on the pull-ups as the last exercise, even with assistance. I suck
Takes time, Brother.....and maybe some back workout do them first and see how you do.

Gonna go have some meat and carbs, as tomorrow AM I need to row, row, row my back, (not) gently down the gym...Heavily, heavily, heavily, heavily, oh the shape I'm in.
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Old 08-06-2010, 10:39 PM   #4372
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Default Re: Pumping Iron with Zemekone and Icehog3

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Takes time, Brother.....and maybe some back workout do them first and see how you do.

Gonna go have some meat and carbs, as tomorrow AM I need to row, row, row my back, (not) gently down the gym...Heavily, heavily, heavily, heavily, oh the shape I'm in.
I remember about 8yrs ago when I was knocking out 20 dead hangs after doing 100 crunches in under 2 min and running a 19min 3mile .....oh man how I have let myself go..

Ah well tomorrow is a rest day, unless I get super bored
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Old 08-07-2010, 07:00 PM   #4373
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Default Re: Pumping Iron with Zemekone and Icehog3

Didn't get super bored today but things ended early and the gf wanted to hit the gym

Legs and abs tonight.
Romanian dead lifts, dead lifts, squats with no bar pad, quad extentions and hamstring curls.(idk the term)

I could have done shoulders also but we are going sea kayaking in the am.
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Old 08-08-2010, 12:35 AM   #4374
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Default Re: Pumping Iron with Zemekone and Icehog3

Good back workout today, mostly rows with a couple cable movements to finish.

The T-bar is still busted, 6 weeks or so...I gave the gym's GM an earful today.
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Old 08-08-2010, 07:55 AM   #4375
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Default Re: Pumping Iron with Zemekone and Icehog3

no activity for me this weekend. missed my workout due to working on my grandmothers kitchen. Which turned out to be a massive ordeal and I'm still not finished....
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Old 08-08-2010, 12:25 PM   #4376
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Default Re: Pumping Iron with Zemekone and Icehog3

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Good back workout today, mostly rows with a couple cable movements to finish.

The T-bar is still busted, 6 weeks or so...I gave the gym's GM an earful today.
I hate when stuff doesn't get fixed at the gym. Every time they call me for a survey I tell them how it always takes minimum 4+ weeks to fix something.

Beach muscle workout today only because I didn't feel like working out legs. Lots of bi's and tri's for the ladies
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Old 08-08-2010, 03:41 PM   #4377
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Default Re: Pumping Iron with Zemekone and Icehog3

Shoulders, traps, bis today. Heavy and fast, I am so overtrained.

Off day tomorrow, then workouts every day until I leave for Shack. Never know when a giant chicken might challenge me to a cage match.
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Old 08-08-2010, 04:02 PM   #4378
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Default Re: Pumping Iron with Zemekone and Icehog3

Stick with it Tom. Take that full week off and stuff your face.
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Old 08-08-2010, 04:04 PM   #4379
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Stick with it Tom. Take that full week off and stuff your face.
Absolutely Frank....might have a little booze too.
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Old 08-08-2010, 05:31 PM   #4380
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Default Re: Pumping Iron with Zemekone and Icehog3

Sea Kayaking so I guess that is my shoulder and back workout.
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