Pumping Iron with Zemekone and Icehog3 - Page 182

The Professor · 02-24-2010, 07:56 AM

Just a recovery day today ... so I decided to keep the fast pace going.

Landmines superset with overhead medicine ball throws -- 4 supersets
HS low row superset with HS high rows -- 3 supersets
racquetball court sprints (down & back x 5) superset with foam roller (

) -- 2 or 3 sets (can't remember)
Assisted pull-ups -- 2 sets

Just a 40 minute trip and got caught by the talky-talk guy, so not horrible.

Something must be wrong with me for staying so active.

BigFrank · 02-25-2010, 02:34 PM

Another day on the arse. Starting to get the fever to hit the gym up...

icehog3 · 02-25-2010, 02:37 PM

Quote:

Originally Posted by BigFrank

Another day on the arse. Starting to get the fever to hit the gym up...

What is your target date to return, Frank?

I hit shoulders and back today....no legs as I had a game last night and another tonight.

Back:

Pull-ups with added weight
Barbell Rows
Cable Rows

Shoulders:

Seated Military....lots of 'em

Shrugs

The Professor · 02-25-2010, 02:48 PM

Hit shoulders today

Overhead presses
Seated presses
Facepulls
Internal cable rotation, external cable rotation, pullups ... as a superset (x3)
Cubans

It was a fine day -- met my goal of keeping my body surprised.

Mr.Erskine · 02-25-2010, 02:51 PM

Changed my routine this week... I'm trying to bulk up a bit until mid-April when I'll start trimming down fat-wise until the end of June

BigFrank · 02-25-2010, 04:08 PM

Quote:

Originally Posted by icehog3

What is your target date to return, Frank?

I will return to training on Monday. From there it's 10 weeks +1 week of deloading until the meet time. So it's going to be bust ass time.

icehog3 · 02-25-2010, 06:18 PM

Quote:

Originally Posted by BigFrank

I will return to training on Monday. From there it's 10 weeks +1 week of deloading until the meet time. So it's going to be bust ass time.

Kick some ass, Brother.

BigFrank · 02-25-2010, 07:26 PM

Thanks Tom, I'm sure you will be doing the same. Nothing less would be excepted...

icehog3 · 02-25-2010, 07:35 PM

Quote:

Originally Posted by BigFrank

Thanks Tom, I'm sure you will be doing the same. Nothing less would be excepted...

I do what I can, Brother. Hockey game in 90 minutes.

The Professor · 02-26-2010, 09:10 AM

Football workout with the former football player today

no time for details ... busy day. it was a hard workout; but I liked it.

DBall · 02-26-2010, 09:17 AM

No gym the last 2 days... hell... I just wanna sit here and do nothing today as it's my day off. Can't do that, though, need to head over for a bit. Ugh... just so unmotivated...

DBall · 02-26-2010, 02:53 PM

Just got back and SO glad I went... I'm already seeing improvements in how much I can lift and how many. I went from barely being able to curl 32lbs 10 times to now being able to do it 30... I know I can go up to 48lbs because I tried a quick set of 5 to see if it was possible after my entire program... breezed through 'em. This is happening all across the board, it seems... my leg press went up to, like, 96lbs and that still feels kinda easy.

This is fun as hell... I just leave with nothing left in me and it's great.

PS... Propagandhi is great workout music.

icehog3 · 02-28-2010, 12:55 PM

Wanted to hit back and biceps today.

Started with back:

T-bar Rows with 6 plates...started with 18 reps and wa down to 9 by the 6th set.

Dumbbell rows for reps with the 115s-130s, 5 sets.

Heavy extra-wide grip cable pulldowns, 4 sets.

Neutral grip pull-ups, 3 sets.

I set up the bar for barbell curls, and realized that my forearms and biceps were so pumped that it would have been almost useless to work bis....so I gave them the day off and grabbed a steak.

BigFrank · 02-28-2010, 02:02 PM

No curls for the girls Tom? I am highly disappointed...

icehog3 · 02-28-2010, 02:48 PM

Quote:

Originally Posted by BigFrank

No curls for the girls Tom? I am highly disappointed...

Biceps are my best body part from a "bodybuilding" type standpoint, so no worries Frank.

BigFrank · 02-28-2010, 05:06 PM

Even if they are, the Girls require bicep curls in the power rack Sir...

icehog3 · 02-28-2010, 05:51 PM

Quote:

Originally Posted by BigFrank

Even if they are, the Girls require bicep curls in the power rack Sir...

PeteSB75 · 03-01-2010, 06:42 AM

Quote:

Originally Posted by BigFrank

Even if they are, the Girls require bicep curls in the power rack Sir...

Where else would you do them?

Anyway, just spin Saturday and Sunday for me. Back lifting tomorrow. Will do some chest and arm work.

The Professor · 03-01-2010, 08:00 AM

A short chest day because my partner was running late and had to get home early.

Barbell 18s: 6 reps with wide, medium, and narrow grip = 1 set ... for 3 sets

Barbell floor presses: triples worked up to singles. I was pretty fried after the 18s, though

DB inclines: only did 2 sets

Overhead 20# medicine ball throws (straight down to the ground): did this as a set between the two incline sets, then for a 30 second run after the second incline set. my partner hit 20 throws in 30 seconds, I only hit 15 throws in 30 secs ... then I fell to the ground.

This is when my partner went home; but I didn't feel quite done; so I headed over to the assisted dip/pull-up machine and did 3 sets of 10/10/6 dips superset with natural/medium/natural grip pull-ups of 10/7/8.

I was beat by the end.

All done in an hour, including the warmups on the bike and with overhead cable extensions.

King James · 03-01-2010, 08:21 AM

Had 1st football mini-camp last night and they ran the hell out of us.... I don't think my legs will be doing any lifting today haha

02-24-2010, 07:56 AM	#3621
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Just a recovery day today ... so I decided to keep the fast pace going. Landmines superset with overhead medicine ball throws -- 4 supersets HS low row superset with HS high rows -- 3 supersets racquetball court sprints (down & back x 5) superset with foam roller () -- 2 or 3 sets (can't remember) Assisted pull-ups -- 2 sets Just a 40 minute trip and got caught by the talky-talk guy, so not horrible. Something must be wrong with me for staying so active. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

02-25-2010, 02:34 PM	#3622
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Another day on the arse. Starting to get the fever to hit the gym up... __________________ " Hope is the first step on the road to disappointment. "

02-25-2010, 02:48 PM	#3624
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Hit shoulders today Overhead presses Seated presses Facepulls Internal cable rotation, external cable rotation, pullups ... as a superset (x3) Cubans It was a fine day -- met my goal of keeping my body surprised. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

02-25-2010, 02:51 PM	#3625
Mr.Erskine Looking up Join Date: Jan 2010 First Name: Benjamin Location: Dover, DE Posts: 297 Trading: (1)	Re: Pumping Iron with Zemekone and Icehog3 Changed my routine this week... I'm trying to bulk up a bit until mid-April when I'll start trimming down fat-wise until the end of June __________________ Cornbread... Ain't nothin' wrong with that.

02-25-2010, 07:26 PM	#3628
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Thanks Tom, I'm sure you will be doing the same. Nothing less would be excepted... __________________ " Hope is the first step on the road to disappointment. "

02-26-2010, 09:10 AM	#3630
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Football workout with the former football player today no time for details ... busy day. it was a hard workout; but I liked it. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

02-26-2010, 09:17 AM	#3631
DBall Cigar Jesus Join Date: Oct 2008 First Name: Dan Location: Rochester, NY Posts: 3,781 Trading: (46)	Re: Pumping Iron with Zemekone and Icehog3 No gym the last 2 days... hell... I just wanna sit here and do nothing today as it's my day off. Can't do that, though, need to head over for a bit. Ugh... just so unmotivated... __________________ --------Dan--------- My Music \| My Videos

02-26-2010, 02:53 PM	#3632
DBall Cigar Jesus Join Date: Oct 2008 First Name: Dan Location: Rochester, NY Posts: 3,781 Trading: (46)	Re: Pumping Iron with Zemekone and Icehog3 Just got back and SO glad I went... I'm already seeing improvements in how much I can lift and how many. I went from barely being able to curl 32lbs 10 times to now being able to do it 30... I know I can go up to 48lbs because I tried a quick set of 5 to see if it was possible after my entire program... breezed through 'em. This is happening all across the board, it seems... my leg press went up to, like, 96lbs and that still feels kinda easy. This is fun as hell... I just leave with nothing left in me and it's great. PS... Propagandhi is great workout music. __________________ --------Dan--------- My Music \| My Videos

02-28-2010, 12:55 PM	#3633
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,123 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Wanted to hit back and biceps today. Started with back: T-bar Rows with 6 plates...started with 18 reps and wa down to 9 by the 6th set. Dumbbell rows for reps with the 115s-130s, 5 sets. Heavy extra-wide grip cable pulldowns, 4 sets. Neutral grip pull-ups, 3 sets. I set up the bar for barbell curls, and realized that my forearms and biceps were so pumped that it would have been almost useless to work bis....so I gave them the day off and grabbed a steak. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-28-2010, 02:02 PM	#3634
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 No curls for the girls Tom? I am highly disappointed... __________________ " Hope is the first step on the road to disappointment. "

02-28-2010, 05:06 PM	#3636
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Even if they are, the Girls require bicep curls in the power rack Sir... __________________ " Hope is the first step on the road to disappointment. "

03-01-2010, 08:00 AM	#3639
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 A short chest day because my partner was running late and had to get home early. Barbell 18s: 6 reps with wide, medium, and narrow grip = 1 set ... for 3 sets Barbell floor presses: triples worked up to singles. I was pretty fried after the 18s, though DB inclines: only did 2 sets Overhead 20# medicine ball throws (straight down to the ground): did this as a set between the two incline sets, then for a 30 second run after the second incline set. my partner hit 20 throws in 30 seconds, I only hit 15 throws in 30 secs ... then I fell to the ground. This is when my partner went home; but I didn't feel quite done; so I headed over to the assisted dip/pull-up machine and did 3 sets of 10/10/6 dips superset with natural/medium/natural grip pull-ups of 10/7/8. I was beat by the end. All done in an hour, including the warmups on the bike and with overhead cable extensions. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

03-01-2010, 08:21 AM	#3640
King James Regard Me! Join Date: Oct 2008 First Name: Jim Location: Dark Side Of The Moon Posts: 2,565 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 Had 1st football mini-camp last night and they ran the hell out of us.... I don't think my legs will be doing any lifting today haha __________________ Mob Herfin' Since 2006