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06-10-2015, 10:45 PM | #1641 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Today was Day31 of Squat Every Day. Went light today so as to not exacerbate my knee.
Squats (front/close) Set 1 - bar only (45) x 10 Set 2 - 95x10 Set 3 - 95x10 Set 4 - 95x5 Set 5 - 95x5 I think using today almost like a stretch-via-exercise day really did help as my knee has felt markedly better than yesterday. Another light day and I may be back to fighting shape. I don't think I'm quite ready to stop squatting every day though ... A big thx to you guys too! The support on here has been great and a real encouragement. *thumbs up yall* Last edited by swingerofbirches; 06-10-2015 at 10:51 PM. |
06-10-2015, 10:50 PM | #1642 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
I've been enjoying watching you and the squat program, Charlie, don't know if I've ever seen anything like it. You will always be King Squat to me, even if you decide to pull the plug at 32.
EDIT; Just re-read that, I just want to emphasize that "King Squat" is a good thing.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-10-2015, 10:59 PM | #1643 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Back and Bi Day:
Deadlifts 3x5 345 Seated Rows: 3x10 160 Pull Ups: 3xFail Bi Curls: 1x8 60 (My arms weren't having it) 2x8 50 1x8 45 Rope curls: 3x8 130 Preacher Curls 3x8 110 Abs, abs, abs, abs
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06-11-2015, 06:38 AM | #1645 |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3 II
You would be my hero <3
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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 |
06-11-2015, 09:19 AM | #1646 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Your shoulders would fall off.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-11-2015, 09:42 AM | #1647 | |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
Cory Gregory (same guy who did SED) just released a new series called "Bench Most Days" ... maybe you should check it out? This is what I was thinking too lol. The only reason I think i'm liking SED as much as I am is because i'm lower half dominant to begin with but I feel like my shoulders and elbows would completely disolve after a week of Bench Every (or even most) days. LOL That said, Huy is obviously much stronger than me when it comes to upper body so i'd be really interested to see his results if he gave it a try! I've been thinking about different routines for when i go away from SED and i'm putting together a compound movement based routine that will still have me squatting 3-4x/wk, deads 2x/wk, good mornings 2x/wk, bench 2x/wk & OHP 2x/wk ... with only a small amount of supplemental lifting. The idea being "bang for buck" since I do wanna be able to devote a good bit of time to cardio and burning fat. Example ... Monday = Squat & Bench (minimal supp lifts after) Tuesday = Deads & Barbell Rows (minimal supp) Wed = Good Mornings & OHP (minimal supp) Thur = Squat & Bench (supp tricep work) Fri = Deads & Barbell Rows (supp bicep work) Sat = Squat (light) Sun = Squat (light) Still thinking it through ... might make Sunday a full rest day ... just throwing a rough schedule out there to get some thoughts. Last edited by swingerofbirches; 06-11-2015 at 09:50 AM. |
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06-11-2015, 02:26 PM | #1648 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Day 32 ...
Squats (back / narrow) Set 1 - 135x10 (warmup) Set 2 - 225x10 Set 3 - 315x5 Set 4 - 315x5 Set 5 - 405x3 Surprisingly enough, I think that squatting a little more normally (not super light the whole time) actually helped my knee feel better. Idk lol Finished up with 3x10 of Good Mornings @ 45lbs (bar only) ... I think i'm gonna enjoy doing these. |
06-11-2015, 03:17 PM | #1649 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Like the new potential program, Charlie, but where's the shoulder day?
Back for me: Cable pulldowns 200, 220, 240, 260, 240, 240, 220, 200 Barbell rows 225, 255, 275, 255, 225 T-bar rows 250, 275, 250, 250 Pullups 3 sets to failure Cable rows 260, 270, 270, 260 Dead hangs
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-11-2015, 03:27 PM | #1651 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Rog. Don't want to deny any of my friends the joy of shoulder presses, Charlie.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-11-2015, 03:34 PM | #1652 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
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06-11-2015, 06:06 PM | #1653 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Your face would fall off!
No I'm kidding, I don't think I would even want to. Maybe when I was I high school. Back and arms. Found a gym near our hotel. Lots of douchary going on. Pull ups 6x10 DB rows 4x6-8 Seated rows using long bar 4x10 Seated hammerstrength rows 4x8-12 Incline curls - single DB extension 4x10 Hammer bb curls - overhead DB extensions 4x8 Abs
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Who eats plantains when they can eat placenta. |
06-11-2015, 07:29 PM | #1654 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-12-2015, 04:59 PM | #1656 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats : (back/narrow)
Set 1 - 135x10 Set 2 - 225x5 Set 3 - 315x5 Set 4 - 315x5 Set 5 - 315x5 Good Mornings : Set 1 - 45x10 Set 2 - 95x10 Set 3 - 135x10 Set 4 - 185x10 Set 5 - 185x10 I foolishly played bball last night and some psychopath barreled into me in the last game while I was jumping for a high pass, and upon landing rolled my ankle. It's just swollen and tender today so I'm glad it's not worse. Everybody have a good weekend |
06-12-2015, 11:26 PM | #1657 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Yet you still hit the squats hard.....Hardcore, Charlie!
Went to the gym at 11AM, it was closed due to a power outtage. Reopened at 4, but I just took the day off. It was shoulder day, I will consider it a gift from Heaven.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-13-2015, 09:10 AM | #1659 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Crazy thing is, I usually drink 1/2 my PWO on the ride to the gym. Yesterday I forgot to drink it....worked out well, I would have been a lot more pissed if I was all jack3d up!
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-13-2015, 09:53 AM | #1660 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
lol glad to hear it Tom.
Tried to gear today's whole workout toward elevated heart rate/cardio, since traditional cardio is a little tough with my ankle still swollen. Squats (front/close) Warmup - 45x10 Sets 1-10 @ 95 (30sec rest between sets) Wide Bench superset w/ Close Grip Bench - 5x20 @ 45 (so 1 superset = 40 total reps) Wide Grip Standing Barbell Row SS w/ Barbell Curls - 5x20 @ 45 (only managed 11-15 for the last 3 sets of curls) Arnold Press SS w/ Shrugs (Hammerstrength bench) - 5x15 @ 35lb dumbells (AP) / 5x15 @ 90 for shrugs Battle Ropes - 5 rounds of 1min each ... first time trying these. Whew! Everyone have a great weekend! |
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