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05-30-2015, 03:09 PM | #1562 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats are tomorrow, I will ensure I am well rested/hydrated haha.
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05-30-2015, 04:30 PM | #1563 | |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
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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 |
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05-30-2015, 06:59 PM | #1564 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
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05-30-2015, 08:42 PM | #1565 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
255 was my "working load" last week so I'm going to increase that by 10 as well as every other set. My last true PR on squats was 335 and I've already shattered that. Not sure when I'll attempt a PR again, maybe later next month.
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05-31-2015, 01:59 PM | #1567 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Just squats today .. light day, basically a recovery day ...
Set 1 - Front / Close Stance - 95x10 (pause) Set 2 - Front / Close Stance - 135x10 (pause) Set 3 - Front / Close Stance - 185x10 (pause) Set 4 - Back / Wide Stance - 235x10 (pause) Set 5 - Back / Wide Stance - 315x5 (pause) Played 9 holes with the wife earlier this afternoon too. Might do some light cardio later this afternoon. We shall see. Happy Sunday everyone! |
05-31-2015, 03:06 PM | #1568 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice job, Charlie, some nice sets there.
Today was a scheduled off day, but I was full of energy after the Hawks win last night, so I went in and did a high-rep chest day with moderate weights, and then heavy on declines. Incline 205, 225, 245, 265 Bench 205, 225, 245, 265, 275 Vertical Bench 245, 265, 285, 315 Decline 315, 335, 365, 275, 225 Machine Flyes 235, 250, 265
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
05-31-2015, 03:40 PM | #1569 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Great work, Tom! PAAMF?
Hawks/Bolts final ... I couldn't be happier! Lived in both places and love both teams. I'd prefer to see the Hawks win it all but the Bolts would have been my second choice. Gonna be a rly fun series for me! |
05-31-2015, 03:53 PM | #1570 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats, squats, squats, squats, squats
I set this little baby up to ensure I was going below parallel. After coming off 5 weeks of 5,3,1 I'm going back to my 3x5. Squats 265 3x5 275 1x8 (Just for fun, this should put me at a 340 1RM though since it was following my working load I think it may be a tad higher.) Leg Press 600 3x8 Dumbell Curls 55 3x10 (Going up to 60 next workout) Preacher Curls 100 3x10 Rope Curls 110 3x10 and then incline Abs with a 44lb kettle bell on my chest.
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05-31-2015, 03:55 PM | #1571 | |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
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05-31-2015, 05:53 PM | #1573 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice, Ken!
Charlie, this series will only be fun for me if won by the team with the best captain in the NHL.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-01-2015, 02:34 PM | #1574 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Day21 ...
Back Squats / Close Stance Set 1 - 45x10 (warmup) Set 2 - 95x10 (warmup) Set 3 - 135x10 (warmup) Set 4 - 225x10 Set 5 - 315x10 Set 6 - 405x3 First time attempting 405 at Close Stance. My depth wasn't as good as I'd like but I kept my form together and still got down reasonably far so I'm happy since it's still progress. Chest Day after squats ... Flat Bench @ 135 (chest) SS w/ Close Grip Flat Bench @ 95 (tris) - 3x10 w/ a 4th burnout set (95 chest / 45 tris - both to 25 reps) Incline Bench @ 95 (chest) SS w/ Close Grip Incline (tris) every other set @ 65 - same as above (45 chest / 45 tris) Incline Dumbell Flys 3x8 (35lb dumbells) Wide Grip Bench (Hammerstrength) ... got through one set of 8 reps @ 180 when my elbow told me to call it a day. Not a great chest day as I felt pretty gassed still when I got in there, but I lifted something so that's better than not |
06-01-2015, 04:29 PM | #1575 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Sounds like a good one to me, Charlie.
Back day for me, tired going in, decent workout. Medium grip pulldowns 180, 200, 220, 240, 240 Cable Rows 220, 240, 260, 270, 290 Barbell rows 225, 255, 285, 295, 265, 225 T-bar rows 225, 250 (gassed) 2 sets pulldowns to failure
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-01-2015, 06:05 PM | #1576 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Awesome squats Charlie. I can't wait for 405...One day.
I'm skipping the gym today. I only got 3 hours of sleep last night and I'm about to pass out. I did run today though. 2.5 miles at a 8:00 - 8:30 min/mile pace and then .5 miles of sprints. Goodnight all
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06-01-2015, 07:31 PM | #1577 |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3 II
Trying something new. I want to spend the least amount of time in the gym and still make strength gains. My plan is 3 workouts per week and under 40 minutes per workout. To start I'm only using 4 exercises: kettle bell swing, military press/push press, bent over row, and some variation of ab exercise. I'm really considering adding a bench press. My thought is KB swings will be enough posterior work if I do them 2x per week along with abs 2x, and the rest of the exercises will be 1x per week. We will see how week 1 goes.
Keep pushing weight everyone. Some nice numbers Pops and Charlie
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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 |
06-01-2015, 10:53 PM | #1578 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Had a couple hours to kill before my flight back home. Love training at new gyms.
+ first time getting hit on by a hot girl, had to give her the boot since I didn't have much time. Had to tell her I just had a kid. - gym was hot as hell, no ventilation. Weights were like land mines. Did chest today with short rest. Incline DB press - 5x8-10 @ 90lb DB Incline hammer strength machine - 4x12 @185 Incline bb press - 4x8 @185 (pause push) Pull overs 5x12 @60lb DB Dips 5x12
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Who eats plantains when they can eat placenta. |
06-01-2015, 11:20 PM | #1579 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
You're an angel, Huy.
Looking forward to hearing the results of the new program, Son.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
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