Pumping Iron with Zemekone and Icehog3

[mk05]

No I take it to work out, but right now I have a really bad cold.

[Adriftpanda]

Everyones favorite, leg day.

Squats
Leg press --- single leg extensions
Lying leg curls (single leg)
Stiff leg deads (db)

Played some ball to stretch out the legs.

[icehog3]

Back day for me, figured I would switch it up and hit the pullups first, then do my rowing.

150 reps of pullups, first set was 17, last set barely got 6.

Went to T-bars, strong but no endurance.... sets to 295.

Bentover rows.....same deal, sets to 315

Finished with some wide pulldowns, sets to 240...only got 6 with 240 so I knew I was gassed.

[Adriftpanda]

Shoulder day, didn't feel all that good today. Went with Hemavol today, just to get off of caffeine, 1.3, or any of that stuff. Think I will try and stay off pwo for a couple weeks.

Incline db presses --- upright row 4x10-12
Arnold presses 4x8-6
Side lat raises --- single arm upright row using db 4x10
Front lat raises 3x10

[RobR1205]

Awesome day of physical fitness.

First I hit chest and tris:
Incline dumbbell presses: 80x10,10,10 & 90x8,8,8
Front shoulder raises: 30x12, 35x10, 40x8,6,6
Dip machine: 35x12,10,8,6,6
Decline Alternating Dumbbell presses: 60x10,8,8,6,6
Overhead dumbbell tricep extensions: 80x8,8,8,8,8
Chest Press Machine: 140x6,6,6,6,6
Downward cable tricep extensions: 195x8,6,6,6,6

Then went worked my butt off at Karate:
30 minutes of one on one fights
15 minutes of two on one fights
5 minutes of three on one fights <--this was exhausting!!
10 minutes of non-stop kicking drills

I'm pooped, gentlemen.

[icehog3]

Shoulder day for me, after 2 crappass shoulder workouts, finally had a decent one. Not great, but better. Was able to go to 225 for reps on the seated military, and 405 on the shrugs. Hopefully weights will continue to go back up after a couple down workouts. .

[Adriftpanda]

Back day.

Deads 2x10 @275 2x6 @315 2x3 @350
Seated row 3x10, 2x5 heavy
Bent over flys 3x8
T-Bar row 3x10 with a drop set
DB row 3x10, 2x6 heavy

[icehog3]

Back day for me....with a game last night, and two tonight, just did 15 sets, fast and furious.

T-bar rows 225, 270, 315, 270, 225
Barbell rows 225, 275, 315, 275, 225
Pullups +25 for 5 sets, 1 minute between sets

With two games tonight (and 90 minutes between them), likely will take tomorrow off from the weights.

[Adriftpanda]

International Chest Day. Luckily, it seemed like back day for everyone so all the benches were cleared.

Decline BB 3x8 up 225 and then 3x8 back down to 135
Flat DB 4x6 up to 90lb and then 4x8 back down to 70lb
Incline Smith 4x8 225 with 2 drop sets
Cable fly 4x10-12

Some tricep work, but by the time I was done with my last chest, there wasn't much left. Pyramid up and then back down to just exhaust the chest.

[icehog3]

Heading to the gym for shoulder day, gonna give the Prodigy a go, Huy.

[Adriftpanda]

Backity day.

Wide grip pull ups 2xfailure
Wide grip lat pull downs 5x8
Reverse grip pull down 4x8-10
Db row 4x10
T-bar row 3x10
Reverse fly 7x8 (20 second break between sets)

[icehog3]

Rep day for delts:

Military presses to 215
Super wide seated military presses to 195
Narrow grip seated military presses to 175
Dumbbell shrugs to 150s

Huy, used the Prodigy today and I dug it. Can you post or PM the cheapest place you fouynd it at? Thanks!.

[Adriftpanda]

I went to a shop while I was working down south. The guy gave it to me for $50, but I found it cheaper online. Here's a site, they have it listed at $33, cheapest I can find it.

http://www.nutraplanet.com/product/p...-servings.html

[icehog3]

Thanks Huy! Extra Jack3d nfor you!

[Adriftpanda]

You rock!

[Adriftpanda]

Leg day, yay.

leg presses 10x8-10
lying leg curls --- single leg extensions 4x10
stiff leg deads 4x10
squats 4x10

[icehog3]

Looks for Pumping Iron with Zemekone and Icehog3 II, coming to a Forum near you soon!