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11-20-2014, 12:36 AM | #901 |
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Re: Pumping Iron with Zemekone and Icehog3 II
So... today I started with seated rows and cable pull-downs to learn a little about my back. I also tried two different machines with iso-something-or-others which were said to target my entire back, shoulders, and biceps. With these back exercises I've learned that I really need to develop grip strength, because my hands and forearms seemed to take the blunt of the punishment.
In other words, I focused on my back today. I also got some curls and chest presses/push-ups in, though. |
11-20-2014, 01:46 AM | #902 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Good job, Mario.
One more day then I am off! Heavy deads today followed by some more deads. Deads 5x3 Halted deads 5x7 BB shrugs 3x12 Seated cable rows 3x12 Finished off with some abs.
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11-20-2014, 02:16 AM | #903 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice job, Mario.
Good dead day, Huy. My day off was today, International Chest Day in the AM.
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11-20-2014, 03:43 PM | #904 |
Puddle Jumper
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice job Mario and Huy!
I use a dynaflex powerball for forearms and grip strength, they run about 30$. It's just s gyro ball you spin up and have to react to keep going. Target market was rock climbers where forearm, grip and upper arm strength are critical. |
11-20-2014, 03:52 PM | #905 | |
Have My Own Room
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
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11-20-2014, 11:56 PM | #906 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Mario, these are the best (and most comfortable) wrist straps I have used:
http://www.bodybuilding.com/store/sc...EBB110BD3298D3 International Chest Day....I had wicked insomnia last night so I decided to go light and do a rep day. Incline bench 185, 205,225, 245, 265 Bench press 205, 235, 265, 225 Vertical bench 275, 295, 315, 275 Dips 4 sets to failure
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11-21-2014, 02:39 AM | #907 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Mario, wrist wraps are great to use but to build grip strength my best advice is to just not use them. One great exercise that hasn't been mention yet, "farmers walk."
Grab some semi heavy dumb bells,and just walk with the dumb bells in your hand. It will help your grip strength. Since you are starting out, I wouldn't recommend purchasing any wrist wraps or straps just yet. FWIW. Volume leg day for me. squats 4x6 front squats 3x8 close stance hack squats 3x10 db lunges 3x10 seated calve raises 3x15 This program has me doing 5 on 2 off but I had a nice late cheat meal, so I'll be doing some fasted cardio tomorrow morning.
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11-21-2014, 02:30 PM | #908 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
I agree with Huy that not using wraps/straps is best (I haven;t used mine for a couple years), but just wanted you to get the best if you decide to try them, mario.
Had to take today off, second bout in 2 nights with insomnia. Hoping to get a good night of sleep tonight, and double up tomorrow.
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11-21-2014, 08:13 PM | #909 |
Puddle Jumper
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Re: Pumping Iron with Zemekone and Icehog3 II
Mario, you should just shake hands with Tom till your grip strength improves
Squats 5x5 Bench 5x5 Row 5x5 Had the place to myself tonight, feeling way better than my mid week slump. Hope you can catch some z's Tom, I hate not being able to sleep. I'll probably take the weekend of myself, had some knee pangs on my last squat set. I know I rolled forward on my fourth set at the end |
11-21-2014, 09:13 PM | #910 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Thanks, Chris. I'm gonna try. Hope the knee doesn't cause you any more grief.
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11-22-2014, 03:36 PM | #911 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Back and shoulders today. Did some pre-fatigue with cables for back, then repped out the rows.
Cable pulldowns 200, 230, 250, 270, 290 T-bar rows 205, 225, 250, 270 Wide Barbell rows 205 x 4 sets Barbell rows 225, 255, 275 Cable rows 240, 260, 280 Pullups 3 sets 14, 12, 10 Seated Military press 135, 155, 165, 175, 185, 195 Military press 3 sets @ 165 Felt great after a good nights sleep and a day off. Lots of protein in the plan for this evening.
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11-22-2014, 06:28 PM | #912 |
Puddle Jumper
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Re: Pumping Iron with Zemekone and Icehog3 II
Looks like a great day for your back/shoulders Tom! Where was the pain level at this time around, based on your reports the last few days it seems like it's been pretty good the last week or two?
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11-23-2014, 01:38 AM | #913 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
I think doing another body part (back) before I did shoulders helped, Chris, pain was dialed way down today. Might have to think about switching things up for a while and hitting shoulders on back day, or at least as a second body part instead of first in my workout.
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11-23-2014, 08:48 PM | #914 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
That's a good idea, Tom. Does it hurt when you push?
Entering my 3rd week of this program. Adjusting to it really well and the weights are feeling easier. Resting 2 days has helped me push so much more (knock on wood). Flat bench (pause push) 5x3 Wide grip flat bench (touch and go) 3x6 Chest supported row 5x5 Neutral grip db press 4x8 Face pulls 3x15 superset bis and tri to finish it off.
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11-24-2014, 01:57 AM | #915 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Only hurts on overhead pressing, Huy. Other push lifts are affected by the shoulder (altered range of motion, etc.), but not really painful.
Good deal that the new program is working well.
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11-25-2014, 12:46 AM | #916 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Squat day
Heavy squats 5x3 Pause squats 3x8 Good mornings 3x10 Back extensions 3x15 Finished off with some core work for abs. Taking tomorrow off because we will be driving down south after work.
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Who eats plantains when they can eat placenta. |
11-25-2014, 02:09 AM | #917 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Good day, Huy.
Going to take an extra day off tomorrow after tough back to back hockey games. That will also give me incentive to double up Thursday and try the back and shoulders combo again. Safe travels tomorrow, Huy.
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11-25-2014, 09:47 PM | #918 |
Puddle Jumper
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Re: Pumping Iron with Zemekone and Icehog3 II
Safe travels Huy! Interested to see how combining it turns out Tom.
Squats 5x5 OHP 5x5 Deadlift 90, 135, 155 x5 Knee was much improved today |
11-25-2014, 11:49 PM | #919 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Glad to hear the knee feels better, Chris.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
11-26-2014, 08:45 PM | #920 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Seated OHP 4x6
Flat bench (pause push) 4x6 Wide grip lat pull down 3x10 Seated DB press (unilateral) 3x10 DB row 3x10 Finished off with super setting bicep and tricep. 3x10-12
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