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06-27-2015, 02:37 PM | #1741 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
That sounds like a good back/bis workout, Huy!
I was a little surprised @ hitting 315 for 3 reps. My form wasn't perfect but it was passable. I've only been doing GMs for a little while now but I love em! I feel like it's helped me already when it comes to my squat and deadlift form/back positioning. Squatted and did some light calves today ... pretty light day, all around volume wise. Squats (front/close) Set 1 - 95x5 Set 2 - 135x5 Set 3 - 185x3 Set 4 - 225x3 Set 5 - 255 (failed on this one lol) Calves (leg press machine) 3x10 @ 630 |
06-27-2015, 04:32 PM | #1742 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
How many days in a row now, Charlie? You are a machine!
Back today....bounced up and down in weight on bent over rows, holding the contraction on the light sets for a 2 count. Just felt good, no other rhyme or reason to the bouncing. Bent over rows 205, 205, 245, 205, 265, 205, 285, 205, 295, 205 T-bar rows 225, 250, 270, 250 Widel cable rows 220, 240, 260 Narrow grip cable rows 260, 260, 220 5 sets of pullups to failure
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-28-2015, 01:06 PM | #1743 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Today was Day49, Tom. You're the King of Rows!
Squats (front/wide/3sec pause) Warmup - 45x5 Set 1 - 95x3 Set 2 - 135x3 Set 3 - 185x3 Set 4 - 225x2 ... I really had to fight to get the second one up after the pause but it felt rly good to come back up with it. Didn't bother trying for 255 again today lol |
06-28-2015, 02:42 PM | #1744 |
Blowing Smoke Rings
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Re: Pumping Iron with Zemekone and Icehog3 II
Friday was squats and bi's
Squats: 295 3x5 315 1x5 Today was deadlifts 345 3x5 I really want to start a new deadlift routine. I feel like I'm going to plateau soon.
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06-28-2015, 06:35 PM | #1746 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Good days, Ken and Charlie!
King of Rows? I could live with that. Shoulder day today. Left shoulder (the bad one) kept me up a good part of the night and was still hurting when I got up. Wasn't sure I was going to be bale to train, but first set told me I could get through it, even with the discomfort. I only did presses and shrugs, but I even bounced around a little on the presses like I did yesterday on the rows, kept me interested and motivated anyway. Military press 135, 155, 175, 195, 155, 205, 155, 185, 135 Barbell Shrugs 225, 255, 285, 315, 365, 315, 275
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-28-2015, 10:05 PM | #1747 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Easy leg day.
Leg extensions 4x10-12 Hack squats 5x10 Deadlifts 4x5 DB lunges 4x10 DB stiff leg deads 4x10 Baby cow raises 4x20
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Who eats plantains when they can eat placenta. |
06-29-2015, 11:32 AM | #1749 |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3 II
Gym got a heavier kettlebell I weighed the heaviest they have and it is 28kg. New one is 32kg.
75+20 reps=95 swings at 32 kg Abs Speed Bench 3x5 225 different grip width on each set Cold Shower I really should have done measurements before changing my workout and diet. My waist is definitely smaller, abs are more visible, and overall just leaner. I think the target date for a routine change is end of July. Probably going to move over to something with higher volume.
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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 |
06-29-2015, 01:59 PM | #1750 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Glad your switch up in routine is yielding you results, Christos!
Squats (front/narrow/pause) Warmup - 45x3 Set 1 - 95x3 Set 2 - 135x3 Set 3 - 185x3 Set 4 - 225x3 Set 5 - 245 - bailed on this one Flat Bench SS w/ Dumbell Close Grip Bench Incline Bench Flys SS w/ Dip Machine Battle Ropes ... Incline Treadmill |
06-29-2015, 02:31 PM | #1751 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Congrats on the new bell, Son!
Congrats on 50 shades of grey.....I mean 50 days of squats, Charlie! Arms today, got caught on time and only did pushdowns for tris. Barbell curls 8 sets @ 115 Cambered bar curls 5 sets @ 135 Preacher curls 145, 155 Pushdowns 9 sets @ 125 with varying grips
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-29-2015, 03:29 PM | #1752 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Breast day.
Flat DB press 5x8 Incline DB press -- hammer strength incline press 5x8-10 Seated cable flies 5x10 Dips 4x10 Some triceps to end cap it off
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Who eats plantains when they can eat placenta. |
06-29-2015, 03:34 PM | #1753 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
MMMM....breasts.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-30-2015, 11:38 AM | #1755 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats (front/wide/pause)
Warmup - 45x3 Set 1 - 95x3 Set 2 - 135x3 Set 3 - 185x3 Set 4 - 225x2 (barely got the 2nd rep up today, oh well) Deadlifts Set 1 - 135x10 Set 2 - 225x5 Set 3 - 285x3 Set 4 - 315x2 Supplementary back lift today with a tiny bit of bis. |
06-30-2015, 11:55 AM | #1756 |
Puddle Jumper
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice job men! Charlie your a squat machine, I keep looking for you at powerlifting events
ISO lat pulls SS with ISO chest press 4x5 Lat pull downs 5x5 Heavy Cable Rows 5x5 Tbar rows 3x10 Barbell row 3x10 DB row 5x15 DB flat bench 4x15 DB Curls 2x10 No erg at this gym, else I would've finished with a quick sprint just to complete the rowathon |
06-30-2015, 12:08 PM | #1757 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Nice work, Charlie and Chris!
Off day for me, well, except a hockey game tonight.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
06-30-2015, 01:22 PM | #1758 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
My gym just got the Olympic platform along with the bumpers plates. I love messing with these. Probably do some heavy deads today, wish me luck. Haven't deadlifted heavy in a long time. Making sure I get at least 3 meals in before I train later.
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Who eats plantains when they can eat placenta. |
06-30-2015, 05:31 PM | #1759 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
lol Chris
Good lift man! Get those deadlifts, Huy! You usually kill me! I would like to be a better deadlifter. Let us know how it goes. |
06-30-2015, 07:12 PM | #1760 |
Puddle Jumper
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Re: Pumping Iron with Zemekone and Icehog3 II
Rock on!
Wife wanted to do a WOD after work so I tried to keep pace but I was still pretty burned from lunch. Push-ups 100, took me a bunch of sets Sit-ups 100, took me almost as many sets Bw squats 4x25 Have a good game Tom! I love the bumper plates, really prefer using them to iron. |
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