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06-19-2015, 06:22 PM | #1701 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Rep day:
Bench- 225 3x10 Incline - 185 3 x 10 Cable Crossovers - 100 3x10 Shoulder press - 155 3x8 Pull downs - I forget 3x10 Shrugs - 100 3xFailure Abs
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06-19-2015, 09:17 PM | #1702 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Quickish leg day along with some obliques.
Leg press machine 5x25 @ ? Moderate weight, I didn't look Front skwaats 5x5 @ 225 Stiff leg deads 5x8 @185 Seated baby cow raises 5x20 Obliques
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Who eats plantains when they can eat placenta. |
06-20-2015, 11:23 AM | #1703 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice lifts, fellas.
Squats (front/narrow/pause) 45x3 (warmup) 95x3 135x3 185x3 225x1 Good Mornings 3x10 @ 135 Forearm Curs 1x50 @ 45 1x20 @ 45 1x15 @ 45 Cardio 30min of treadmill @ 3.5mph & 15incline ... burn dat fat! lol Hope everyone has a good weekend. |
06-20-2015, 03:46 PM | #1704 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats: 285 3x5
295 1x5 Leg Press: 640 3x8 Bi Curls: 60's 1x8 50's 3x10 Close grip barbell curls: 80 3x8 Reverse BB Curls: 40 3x8 Calve raises: 225 3 x10 Abs
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06-20-2015, 04:12 PM | #1705 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Good lifts, Everyone, tearin' it up!
Internationa Chest Day here. Bench 225, 255, 285, 296, 305 Incline 195, 215, 235, 265, 195 Vertical Bench 250, 275, 300, 325, 275 Decline 275, 295, 315, 365, 275 Flyes 250, 265
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-21-2015, 11:26 AM | #1706 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Good stuff, Ken & Tom!
Squats (front/close/pause) 45x3 (warmup) 95x3 135x3 185x3 225x2 245x1 ... which is a new front squat PR for me 30min on treadmill @ 3mph/15 incline |
06-21-2015, 03:23 PM | #1707 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Congrats on the PR, Charlie!
Back day today, repped out on pulldowns to prefatigue, not much gas in the tank today. Pulldowns 8 sets @ 200 Cable rows 240, 240, 260, 275, 290, 240 Barbell rows 205, 235, 265, 295 Pullups 2 sets to failure
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-22-2015, 12:17 AM | #1708 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
International Breast Day.
Incline press - 4x5 @ 195 Incline DB press - 4x8-10 @ 80 Chest press machine - 4x10 (I grabbed the neautral grip bar and placed it between the handles, worked as a decline press) Seated cable flies - 5x10 (in between sets I would squeeze my chest for 10 secs) Decline DB flies - 3x15 @ 40 (went really light but took it for a nice slow ride on every rep) Super set some arms Rope extensions - ez bar curls 4x15 Seated hammer curls - overhead DB extensions 4x12 Dips x2 to failure, around 20-25
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Who eats plantains when they can eat placenta. |
06-22-2015, 06:51 PM | #1709 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Good work, Huy!
Squats (front/wide/pause) 45x3 warmup 95x3 135x3 185x3 Dumbell Flat Bench / Incline Bench / Flys / Dips / Close Grip Bench Cardio with the wife. |
06-22-2015, 08:58 PM | #1710 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Copied ya, was going to do back but decided on drumsticks today.
Squats - a little more narrow than usual. 10x8 @ 225 (3 second pause for the first 4, normal rep speed for the other 4) Lying leg curls - 6x12-15 @80 Single leg press - 5x10-12 @165 Stiff leg deads - 4x20 @ 135
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Who eats plantains when they can eat placenta. |
06-22-2015, 09:45 PM | #1711 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Chest and Tris
Flat Bench: 280 3x5 (New PR) 225 1x10 Fly Machine: 250 3x10 Incline Bench: 185 3x10 Cable Push down: 150 3x10 Rope Cable pull down: 130 3x10 Close grip bench: 175 3x8 Abs
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06-22-2015, 11:57 PM | #1712 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice job, Charlie, Huy and Ken!
Half-assed shoulder day today. Got up late, got shorted on time, and has little motivation (or gas after late hockey last night). Will try to have a better day manana.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-23-2015, 12:38 PM | #1713 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats (front/close)
45x3 warmup 95x3 135x3 185x3 225x2 245x1 Deadlifts 135x10 warmup 225x5 285x5 315x3 325x1 Single Arm Dumbell Rows SS w/ Dumbell Hammer Curls Set 1 - 80x10 / 35x10 Set 2 - 90x8 / 35x10 Set 3 - 100x7 / 35x10 Barbell Wide Standing Rows SS w/ Barbell Shrugs 135x10 / 135x10 warmup Set 1 - 225x10 / 225x10 (pause) Set 2 - 245x6 / 245x10 (pause) Set 3 - 285x1 / 285x5 Got two sets into lat Pulldowns @ 140 before I started feeling a bit tweeky so I backed off em. 15min on treadmill at 3mph / 15 incline. HIIT class tonight, if I can drag myself there lol |
06-23-2015, 03:09 PM | #1714 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Awesome workout, Charlie!
I am almost embarrassed to say I did bis and tris today! Skipped legs as I have 3 games in the next 3 nights.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-23-2015, 06:24 PM | #1716 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Try playing competitive hockey 4 nights outta 5 and then talk to me, Ken.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-23-2015, 08:12 PM | #1717 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Skip legs? Good move! Lol I can't because I want turkey thighs, not chicken wings.
Had an awesome back day, weights felt so nice and easy today, maybe because I went light lol. Warmed up with pulls ups 4x12-20, wide grip/med grip Pull down machine, using neutral grip 5x10 Rear delt machine 6x12-15 Bent over bb row 4x8-10 @185 only time I looked at what weight I was doing V grip lat pull down 5x8 Seated row machine (single arm) 4x10-12 using a good 2-3 sec pause Pull ups 3x8-10 my back was on fiiiiia
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Who eats plantains when they can eat placenta. |
06-23-2015, 08:54 PM | #1718 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Don't blame you, Tom. Playing hockey is enough of a leg workout.
Nice lift, Huy! Sometimes you need a lift like that to feel good and get a pump while still giving yourself a bit of a break. |
06-24-2015, 07:52 AM | #1719 | |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
Speaking of legs I ran today. No matter how much I do it, it never becomes fun where I actually want to do it. I guess it's a necessary evil however.
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06-24-2015, 11:42 AM | #1720 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Off day today, have another game tonight. Still up in the air whether I will take a second day tomrorow, playing it by "feel".
Keep swellin', Men!
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
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