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06-24-2015, 05:38 PM | #1721 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats (back/close)
135x10 warmup Set 1 - 225x5 Set 2 - 315x5 Set 3 - 365x3 (failed on 4th attempt) Shoulder Day ... Arnold Press SS w/ Front Plate Raise 5x10 @ 40lb dumbells / 25lb plate Rope-Nose Pulls SS w/ Upright Cable Rows 3x30 @ 70 / 3x15 @ 50 Dumbell Shrugs SS w/ Plate Reverse Flys 3x10 @ 90lb dumbells / 3x15 @ 10lb plates Barbell Shrugs 3x10 @ 225 I feel like I've lost a little bit of strength (and even size) the last week but did some digging regarding low carb/keto and loss and it's seems pretty typical but people seem to say that the size and strength returns after a month or so. Looking fwd to that |
06-24-2015, 06:45 PM | #1722 |
Puddle Jumper
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice sets! Keep working those squats Charlie!
Hotel workout for me the last two nights. Got to love a half a dumbbell rack, as in half the weights are missing. And just a ez bar with 1" plates for free weights. Loaded it up tonight and went to it, worked as heavy as the equipment allowed, so about 110#s. Because the weight was low, everything was for speed. Inclines 5x5 Declines 5x5 Flat bench 5x5 Floor press 3x20 Squats 2x20 Ez bar curls 4x7 Db curls 5x30 |
06-24-2015, 07:01 PM | #1723 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Had to switch it up today because I have to run tomorrow .
Flat Bench: 235 3x10 Incline: 205 3x8 Preacher Curls: 100 3x8 Dumbell Curls: 55 3x8 Close grip Curls: 80 3x10 Reverse Curls: 40 3x10 Abs as always.
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06-24-2015, 07:02 PM | #1724 | |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Quote:
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06-24-2015, 07:42 PM | #1725 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
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06-24-2015, 09:00 PM | #1726 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Shoulders and some tricycles today
DB side raise 5x8 Seated DB press 4x8 w/drop set Side lat raise using cable (single) 4x12-15 - front plate raise 4x-12-15 Upright row 5x12-15 w/2 drop set Cable front raise 5x10 Incline DB overhead extension (one at a time) 4x10 Rope extension 4x12 Overhead extension machine 4x12-15
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Who eats plantains when they can eat placenta. |
06-24-2015, 09:06 PM | #1727 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
When you're doing low carb, if your doing 1g per 1lb of protein do 1.5g while cutting. It'll help you keep your strength and recover.
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06-24-2015, 09:48 PM | #1728 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
? 1 gram of carb per 1lb of protein?
If I'm consuming my normal 24-30oz of protein, you should just take in 2g of carbs? Am I reading this right?
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Who eats plantains when they can eat placenta. |
06-24-2015, 10:47 PM | #1730 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Wow. I messed that up. When doing a low carb diet take in 1.5grams of protein per 1lb of body mass.
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06-24-2015, 11:38 PM | #1731 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
That makes a little more sense to me lol. I didn't think you meant that. Hell, I sniff a bagel and that's 2g of carbs!
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Who eats plantains when they can eat placenta. |
06-25-2015, 08:52 AM | #1732 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
My carb intake is really strict. I've done low carb before and usually count total carbs and stay under 40g/day. This time around, in an attempt to lose as little strength and muscle as possible i've been doing more of a net-carb intake of around 40-50g/day (really just to allow for Quest bars ... i'm so used to eating protein bars or Clif bars that my day feels all wonky if i don't have some kind of bar as a early afternoon (post-workout) snack.
My protein intake is way up and so is my fat ... i track my intake on most days and usually come up with 1g protein/lb of bodyweight. I'm usually right around 55% protein, 40% fat, 5% carbs. Like I said, i've done low carb/keto before with really good results. So i know how to implement the fat loss portion of it (i'm seeing results from this last month already) but this is the first time i've done low carb after lifting heavily for a while so it's a new experience for me in that respect. I don't expect to drop a lot of fat and my muscle/strength to be unscathed ... i'd just like to retain (or bounce back) as much as possible. Anyone else do low carb/keto? I wanna say i remember Tom saying that his carb intake is rly low on a daily basis (>50g?)? |
06-25-2015, 10:01 AM | #1733 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
I keep everything simple now, I'm consuming around 180g of carbs and my protein intake, I just eat. I don't care how much protein I'm consuming but it's usually around 250-260g of protein.
I'm at work so I can't get too in depth with it. I'll explain my macro break down later when I'm at home.
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Who eats plantains when they can eat placenta. |
06-25-2015, 11:53 AM | #1734 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
My carbs are low for the most part, Charlie, though I don't do a strict count. Do eat berries for snacking so I am getting some simple sugar from those, but complex carbs are very limited (maybe a 1/2 - 1 piece of whole grain bread a day), almost no pasta, no potatoes, brown rice or qunioa a couple times a week. And a cheat day when my body and psyche needs one.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-26-2015, 12:04 AM | #1735 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Today was leg day along with some heavy benching
Leg press 8x12 Front squats 10x5 Seated leg curls 5x12-15 Flat bench 3x5 Flat DB 5x8 Incline hammer strength 4x10
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Who eats plantains when they can eat placenta. |
06-26-2015, 11:33 AM | #1736 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Good lift, Huy!
Squats (back/close) Warmup - 135x5 Set 1 - 235x5 Set 2 - 315x5 Set 3 - 365x3 Set 4 - 405x2 Set 5 - 405x1 Good Mornings Set 1 - 135x10 Set 2 - 235x5 Set 3 - 285x5 Set 4 - 315x3 Standing Barbell Rows SS w/ Barbell Shrugs Set 1 - 225x10 / 225x10 Set 2 - 225x8 / 225x10 Set 3 - 225x5 / 225x8 Set 4 - 285x2 / 285x5 Flat Bench Press SS w/ Close Grip Flat Bench Press 3x30 @ 45 / 3x15 @ 45 |
06-26-2015, 03:04 PM | #1738 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice job, Men. Killin' it!
High rep day on bench, followed by a dew heavy declines and some high rep bodyweight dips. Bench: 235, 255, 285, 295, 305, 295, 275, 245, 225 Decline: 315, 365, 315, 275 Dips 5 sets to failure
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-26-2015, 09:50 PM | #1739 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Back. Pretty good day.
Stiff arm lat pull downs 5x10-15 Reverse grip lat pull down 4x8-10 T bar row 6x8-10 w/2 drop sets Seated row machine 4x10 High pull down machine 3x12 Preacher curl machine 7x15-8 (15 sec rest) DB curls 4x8 Reverse grip ez bar curl 4x10 (negatives)
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Who eats plantains when they can eat placenta. |
06-27-2015, 12:24 AM | #1740 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice workout, Huy...gonna hit back in the morning as well.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
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