Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 106

swingerofbirches · 09-22-2015, 06:27 PM

Quote:

Originally Posted by icehog3

Dave Grohl > Dave Groll > Anyone > Mariah Carey

Tom, when you're right you're right

swingerofbirches · 09-22-2015, 06:38 PM

Tom, you ever had MYS Clash/Vasky?

icehog3 · 09-22-2015, 07:12 PM

Quote:

Originally Posted by swingerofbirches

Tom, you ever had MYS Clash/Vasky?

Never heard of it, Charlie, is it a PWO?

I guess I can just Google it.

icehog3 · 09-22-2015, 07:28 PM

Interesting, one stim and one stim-free. Be curious to hear more about it.

GreekGodX · 09-23-2015, 06:43 AM

Really considering squat everyday

swingerofbirches · 09-23-2015, 07:27 AM

Quote:

Originally Posted by icehog3

Interesting, one stim and one stim-free. Be curious to hear more about it.

PM me your addy and I'll send you a sample. This stuff has been good enough over my last 2 workouts that I'm making it my standard PW.

Christie, I know that not everyone likes the idea of SED but the truth is that if you go into it with a plan then I think it's fantastic! Have you read up on the suggested sets/reps?
Over the 120-odd days I did it my front squat went from 135 to 275 and my back went from 315 to 425. Most of your PR gains aren't because you're gaining muscle but because you're practicing your form every day. It puts you in a really good spot to progress properly once you stop the SED cycle.
I'm glad to give you my opinion on any specifics of you have any questions.

swingerofbirches · 09-23-2015, 08:02 AM

Christos* ... dang autocorrect

Adriftpanda · 09-24-2015, 11:13 AM

Good day of legs and a bit of shoulders

Squat 3x5, 2x5
Pause squat (5 second pause) 4x5
Hack squats 4x12-15
Stiff leg deads 5x8-12
Seated leg curls 5x12

DB side delt raise 5x12-15
Seated lateral raise machine 5x12
Upright row 4x10
Cable rear delt flies - plate front raise 5x10-15

swingerofbirches · 09-24-2015, 02:46 PM

Good work, Huy.

Cardio day for me today.

Taking a 2-on/1-off approach with this hypertrophic supplementary lifting, mostly to guard against overworking my right shoulder and elbow joints again. Don't want that massive inflammation popping back up again.

Shoulders tomorrow.

GreekGodX · 09-24-2015, 09:37 PM

Quote:

Originally Posted by swingerofbirches

PM me your addy and I'll send you a sample. This stuff has been good enough over my last 2 workouts that I'm making it my standard PW.

Christos, I know that not everyone likes the idea of SED but the truth is that if you go into it with a plan then I think it's fantastic! Have you read up on the suggested sets/reps?
Over the 120-odd days I did it my front squat went from 135 to 275 and my back went from 315 to 425. Most of your PR gains aren't because you're gaining muscle but because you're practicing your form every day. It puts you in a really good spot to progress properly once you stop the SED cycle.
I'm glad to give you my opinion on any specifics of you have any questions.

I haven't looked into programming yet. I already know that part of it is neurological. I'm going to definitely ask you some questions.

swingerofbirches · 09-25-2015, 11:43 AM

Shoulders and Calves today ... little bit of Ab work. Some SED cardio later.

Have a good friday and weekend, gents.

Fire away, Christos!

GreekGodX · 09-26-2015, 07:24 AM

Did you ever work up to a mile of lunges like they suggest?

icehog3 · 09-26-2015, 11:38 AM

Back to work tomorrow, Men, hope you kept the plates warm for me.

swingerofbirches · 09-27-2015, 05:12 PM

Quote:

Originally Posted by GreekGodX

Did you ever work up to a mile of lunges like they suggest?

Nope, it seemed a bit like overload, which I get sounds funny when already talking about squatting every day. Im a big fella and it felt like that was just gonna destroy my knees. :/

icehog3 · 09-27-2015, 05:13 PM

International Chest Day

Flat Bench 245, 275, 295, 315
Incline Bench 185, 205, 225, 245
Super wide Bench 225, 245, 265
Decline Bench 255, 285, 315, 225
Dips (bodyweight) 3 sets

swingerofbirches · 09-27-2015, 07:22 PM

Good work, as always, Tom!

Just cardio for me today ... 45min on the elliptical.

Chest tomorrow for me.

icehog3 · 09-28-2015, 12:03 PM

How did the chest w/o go, Charlie?

Back for me today. I was unmotivated when I got to the gym, so I switched it up and did light rowing with exaggerated range of motion / extreme stretching / holding contractions for 2 seconds.

Barbell row 165, 185, 205, 225, 245
T-bar row 225, 250, 270
Superset BB row 185 / T-bar row 205 @ 2 sets
Wide grip pulldowns 200, 200, 240, 240
Dead hangs

swingerofbirches · 09-28-2015, 04:05 PM

King of Rows!!!

Hypertrophic chest today followed by some hammy work ... all exercises (minus DLs) done at quick-count 30sec rest between sets

Flat Bench - 8x10 @ 95
Close Grip Bench - 3x10 @ 95
Incline Bench - 2x10 @ 100 / 2x10 @ 70 / 4x10 @ 50
Decline Bench - 2x10 @ 110 / 6x10 @ 90
Flys (machine) - 8x10 @ 80 SS w/ Dips @ 100

Sumo DL - 1x10 @ 135 / 1x10 @ 225 / 1x5 @ 315 / 1x3 @ 365 / 1x1 @ 405
Leg Curls - 8x10 @ 100

Finished up with a little bit of ab work.

icehog3 · 09-28-2015, 06:10 PM

Good work, Charlie!

Adriftpanda · 09-28-2015, 11:19 PM

Legs and shoulders.

Squats, pause squats, sumos, leg curls-leg extensions, single leg press

Smith machine press, Arnold press, upright row, front raise

It was a so so day, strength felt decent.

09-22-2015, 06:38 PM	#2102
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Tom, you ever had MYS Clash/Vasky?

09-22-2015, 07:28 PM	#2104
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,278 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Interesting, one stim and one stim-free. Be curious to hear more about it. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-23-2015, 06:43 AM	#2105
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 II Really considering squat everyday __________________ "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

09-23-2015, 08:02 AM	#2107
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Christos* ... dang autocorrect

09-24-2015, 11:13 AM	#2108
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Good day of legs and a bit of shoulders Squat 3x5, 2x5 Pause squat (5 second pause) 4x5 Hack squats 4x12-15 Stiff leg deads 5x8-12 Seated leg curls 5x12 DB side delt raise 5x12-15 Seated lateral raise machine 5x12 Upright row 4x10 Cable rear delt flies - plate front raise 5x10-15 __________________ Who eats plantains when they can eat placenta.

09-24-2015, 02:46 PM	#2109
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Good work, Huy. Cardio day for me today. Taking a 2-on/1-off approach with this hypertrophic supplementary lifting, mostly to guard against overworking my right shoulder and elbow joints again. Don't want that massive inflammation popping back up again. Shoulders tomorrow.

09-25-2015, 11:43 AM	#2111
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Shoulders and Calves today ... little bit of Ab work. Some SED cardio later. Have a good friday and weekend, gents. Fire away, Christos!

09-26-2015, 07:24 AM	#2112
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 II Did you ever work up to a mile of lunges like they suggest? __________________ "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

09-26-2015, 11:38 AM	#2113
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,278 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Back to work tomorrow, Men, hope you kept the plates warm for me. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-27-2015, 05:13 PM	#2115
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,278 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II International Chest Day Flat Bench 245, 275, 295, 315 Incline Bench 185, 205, 225, 245 Super wide Bench 225, 245, 265 Decline Bench 255, 285, 315, 225 Dips (bodyweight) 3 sets __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-27-2015, 07:22 PM	#2116
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II Good work, as always, Tom! Just cardio for me today ... 45min on the elliptical. Chest tomorrow for me.

09-28-2015, 12:03 PM	#2117
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,278 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II How did the chest w/o go, Charlie? Back for me today. I was unmotivated when I got to the gym, so I switched it up and did light rowing with exaggerated range of motion / extreme stretching / holding contractions for 2 seconds. Barbell row 165, 185, 205, 225, 245 T-bar row 225, 250, 270 Superset BB row 185 / T-bar row 205 @ 2 sets Wide grip pulldowns 200, 200, 240, 240 Dead hangs __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-28-2015, 04:05 PM	#2118
swingerofbirches Feeling at Home Join Date: Apr 2010 First Name: Charlie Location: Cincinnati, OH Posts: 714 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 II King of Rows!!! Hypertrophic chest today followed by some hammy work ... all exercises (minus DLs) done at quick-count 30sec rest between sets Flat Bench - 8x10 @ 95 Close Grip Bench - 3x10 @ 95 Incline Bench - 2x10 @ 100 / 2x10 @ 70 / 4x10 @ 50 Decline Bench - 2x10 @ 110 / 6x10 @ 90 Flys (machine) - 8x10 @ 80 SS w/ Dips @ 100 Sumo DL - 1x10 @ 135 / 1x10 @ 225 / 1x5 @ 315 / 1x3 @ 365 / 1x1 @ 405 Leg Curls - 8x10 @ 100 Finished up with a little bit of ab work.

09-28-2015, 06:10 PM	#2119
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,278 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Good work, Charlie! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

09-28-2015, 11:19 PM	#2120
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 II Legs and shoulders. Squats, pause squats, sumos, leg curls-leg extensions, single leg press Smith machine press, Arnold press, upright row, front raise It was a so so day, strength felt decent. __________________ Who eats plantains when they can eat placenta.