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07-04-2015, 06:55 PM | #1781 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Still impressive, Charlie!
Back day today...shoulder felt good enough to try and rip the lats with pullups at bodyweight Pullups 16, 13, 13, 12, 11, 11 Neutral grip pulldowns 180, 200, 220, 240, 260 supersetted with 8 pullups T-bar rows 225, 250, 270, 225 suppersetted with 6 pullups That was it, quick, and back is still PLAMFed 6 hours later.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
07-05-2015, 12:25 AM | #1783 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Used to be able to get 22-23 pullups on the first set, but it seems like I need to work around my shoulder issues when I do them now. Today was a good day, pullups hit me diffrerently than any other back exercise, I wish I could do them every back day, Charlie. But I still think 50+ days of squats is the impressive, crazy feat of this group right now.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
07-05-2015, 02:25 PM | #1784 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
22-23 pull ups?!?! Good heavens! You've got me thinking about adding assisted pull-ups into my back routine.
Day 56 ... Squats (front/wide) ... basic sets up to 225 |
07-05-2015, 05:29 PM | #1785 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Hopefully I can work back up to that this summer, Charlie.
Military press 135, 155, 175, 185, 195, 175, 155, 135 Barbell shrugs 5 sets @ 315 Cambered bar curls 6 sets @ 145 Preacher curls 4 sets @ 145 Skullcrushers 5 sets @ 125, 95
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
07-05-2015, 08:13 PM | #1786 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Post 4th of July splurge...
15 min of jump rope and sprinted a 1/4 mile. On to breast. Incline bb press 4x5 Incline bb pause push 3x5 Incline DB - incline flies 8/4, 7/5, 6/6, 5/7, 4/8, 3/9, 2/10, 1/11 Seated cable flies with really slow contractions 4x12 DB pullover 4x10 Some abs to finish it off.
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Who eats plantains when they can eat placenta. |
07-05-2015, 08:58 PM | #1787 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Where there cookies a quarter mile away, Huy?
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
07-05-2015, 10:36 PM | #1788 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Ha! Oh cookies...
I had 10+ cookies, smores, and a 6x6 with 2 orders of fries from In n Out...
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Who eats plantains when they can eat placenta. |
07-05-2015, 11:22 PM | #1789 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
6X6? You got a big (purty) mouth, Boy.....
I could go for a smores though, right f*cking now.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
07-06-2015, 10:32 AM | #1790 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Squats (front/close/pause) - progression up to 225 (heavy today; no pre-workout lol)
Chest and a little bit of Tris as supplementary lift. Cookies, Smores ... both sound good but I could really go for some pizza lol |
07-06-2015, 10:57 AM | #1791 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Don't make me hungry, Charlie. You seem well on your to triple digit days of squatting.
Off today, I'll do double workouts Tuesday and Wednesday, then off for a 4 day break. Not really feeling like I need a break, so it should be good....heal up and come back hungry for the weights.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
07-06-2015, 12:01 PM | #1792 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
You're not taking a break for you, you're just giving the weights a much needed break
Of all the things to crave when I'm low carb it's always pizza. I don't even eat it very often when I'm eating what I want so idk why it's the big craving. I miss cheese fries a lot too. That's definitely another top craving. Seems like I miss the bread and starch more than the desserts. |
07-06-2015, 01:34 PM | #1794 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
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07-06-2015, 01:47 PM | #1795 |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3 II
100 swings+20= 120 swings at 32kg. Finally got 100 in a set.
Abs Had to get out of the gym quick today. Prevented me from trying to tack on anything else. You guys are making me excited for Faturday. 6x6 Huy? That's impressive. Nice lifts today 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 |
07-06-2015, 03:44 PM | #1796 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
100 swings! Way to swing, Son!
__________________
Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
07-06-2015, 09:19 PM | #1797 |
Peter's Daddy
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Re: Pumping Iron with Zemekone and Icehog3 II
Pretty gnarly training sesh today. Glad I was able to fit 3 meals in by 2.
10 min jump rope 10 min of sprints (30 sec intervals) Leg extensions 5x10-15 Squats 4x5 Pause squats 4x8 KB lunges 4x10 Lying leg curls 4x8-10 Single leg presses 3x20
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Who eats plantains when they can eat placenta. |
07-07-2015, 12:34 PM | #1798 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Get it, Christos & Huy! You're both animals!
Squats (front/wide/bench) Warmup - 45x5 Set 1 - 95x10 Set 2 - 135x10 Set 3 - 185x10 Set 4 - 225x5 Set 5 - 225x3 Good Mornings Set 1 - 135x10 Set 2 - 185x10 Set 3 - 225x8 Set 4 - 315x3 Deadlifts SS w/ Barbell Rows 3x10 @ 225 w/ 3x10 (8 last set) @ 225 Assisted Chin Ups (150 assist ... glad Tom didn't see this pitiful display of shabbiness) Set 1 - 5 reps Set 2 - 3 reps Cardio (15min elliptical) Maybe HIIT tonight ... but also maybe hot tub instead lol |
07-07-2015, 02:11 PM | #1799 |
Feeling at Home
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Re: Pumping Iron with Zemekone and Icehog3 II
Am I missing something? Are Good Mornings not supposed to be done heavy? If I talk to a buddy about that lift they're always surprised by the amount of weight. I've even checked to make sure I'm doing it right. Start in back squat position, feet just wider than shoulders with toes slightly out, back straight, drive hips back and only bend knees slightly to try to bring the spine as low as you can without sacrificing the straightness. Reverse movement by driving hips forward and utilizing lower back and glutes. Glutes squeeze at top. Am I missing something?
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07-07-2015, 04:14 PM | #1800 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3 II
Sounds right, Charlie, 3156 is jut super heavy. You have a lower back of steel!
Chest/Back supersets today, man did I get PLOMF. Incline Bench / T-bar rows 185/225, 205/225, 225/225, 245/225, 265/270 Bench / Barbell Rows 215/225, 235/225, 255/225, 255, 270 Decline Bench / Pulldowns 275/240, 295/240, 275/240 Cable rows 240, 260, 260
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
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