Pumping Iron with Zemekone and Icehog3 - Page 318

Adriftpanda · 02-27-2013, 04:25 PM

Holy chit, 325 bent over row. Props little man, props

MarkinAZ · 02-27-2013, 04:57 PM

Quote:

Originally Posted by icehog3

Switched up the order for back today, a little heavier on BORs, lighter on T-bars.

Bent Over Rows to 325
T-Bar Rows to 300
Wide grip Pullups
Narrow grip Pullups
Some cable work

Did that do it for you?

Quote:

Originally Posted by Adriftpanda

How I feel. Squats, deads, and the other fun leg stuff.

...Been there Huy! Hot shower works wonders...

RobR1205 · 02-27-2013, 09:30 PM

Dumbbell Presses 90x12,10,10,8 (moving up to 95 next time)
Skull Crushers w/EZ Bar
Seated Shoulder Presses 70x12,10,10,8 (moving up to 75 next time)
Dumbbell Flyes
Overhead Tri Extension
Weighted Dips

Good day filled with PRs, and w/o pre-workout which is a plus!

icehog3 · 02-27-2013, 11:47 PM

Good day, Rob.

Adriftpanda · 02-28-2013, 04:38 PM

Shoulders today and a little arms today.

MarkinAZ · 02-28-2013, 09:18 PM

Upper body workout this evening:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

Workout felt a bit too easy this evening. Gonna add 5lbs to everything for "Saturdays" workout...

Quote:

Originally Posted by RobR1205

Good day filled with PRs, and w/o pre-workout which is a plus!

Quote:

Originally Posted by Adriftpanda

Shoulders today and a little arms today.

Good workouts...

icehog3 · 02-28-2013, 09:19 PM

Chest today....no strength and no gas, not a good combination. Used some alternative movements and cranked out the dips to at least get a decent workout in.

RobR1205 · 02-28-2013, 09:27 PM

Back day!

T-Bar Rows
Bent over Rows
EZ Bar Curls
Front Lat Raises
Spider Curls
Reverse Flyes

jdakine · 02-28-2013, 11:59 PM

Back day for me too.
Pull downs
cable rows
reverse flys
DB rolls
Did some rowing type movement for my lower back tonight, so far so good.
Now after a chicken and saled w/protein bar, what to smoke tonight

Adriftpanda · 03-01-2013, 12:27 AM

Sounds good, Jay! Back for me tomorrow.

You should smoke... something RyJ.

Adriftpanda · 03-01-2013, 04:20 PM

Just finished off back. Partner went fishing today so decided to go a little lighter.

Wide grip pull ups 2x10
Close grip pull ups 2x10
Med grip pull ups 2x10
T-Bar row 4x12
Seated row, using the long bar 4x10
Cable flys 4x12
Back extensions 4x10

And now enjoying some crusty cigar.

zmancbr · 03-01-2013, 04:32 PM

Quote:

Originally Posted by icehog3

Switched up the order for back today, a little heavier on BORs, lighter on T-bars.

Bent Over Rows to 325
T-Bar Rows to 300
Wide grip Pullups
Narrow grip Pullups
Some cable work

You are a beast my man! Truly and animal lol.

I did Back/Biceps today after 2 unscheduled day off. Home sick fighting off a cold. Took it a tad easier than usual but still tried to hit it and make up for my slacking days off.

pfm721 · 03-02-2013, 10:08 AM

Quote:

Originally Posted by zmancbr

I did Back/Biceps today after 2 unscheduled day off. Home sick fighting off a cold. Took it a tad easier than usual but still tried to hit it and make up for my slacking days off.

Home with a cold for most of this week too. Still not feeling great but forced myself to the gym for the first workout in 6 days.

5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
30 min cardio

Was wiped out by the end. Ready for this head cold to pass.

icehog3 · 03-02-2013, 10:54 AM

Shoulders and legs today, kept it short and heavy.

Military presses.
Squats.
Seated military presses.
Leg Curls.

MarkinAZ · 03-02-2013, 08:19 PM

Big walk early this morning with the dawg and the following on our return:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

Added the extra 5lbs to each routine this morning which felt really good during each set

icehog3 · 03-02-2013, 11:39 PM

Have a day off from work tomorrow, so I am gonna skip my scheduled day off from the gym and hit back.

icehog3 · 03-03-2013, 04:28 PM

High rep day for back today. Dropped the rest period between each set, started at 20 reps and kept going until I had no rest between sets.

T-bar rows 225
Barbell Rows 205
Cable Rows 220
Pullups to failure

Adriftpanda · 03-03-2013, 05:35 PM

Cardio day, just ran a few games today.

icehog3 · 03-04-2013, 11:07 AM

Chest Day:

Flat Bench
Super wide-grip Incline Bench
Close-grip Bench
Dips
Machine Flyes

Remo · 03-04-2013, 11:10 AM

I will get chest and arms done tonight...at 2230 hrs. which sucks but what can ya do?

02-27-2013, 04:25 PM	#6341
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,312 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Holy chit, 325 bent over row. Props little man, props __________________ Who eats plantains when they can eat placenta.

02-27-2013, 09:30 PM	#6343
RobR1205 Starting a new chapter Join Date: Dec 2011 First Name: Rob Location: Texas Posts: 1,158 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 Dumbbell Presses 90x12,10,10,8 (moving up to 95 next time) Skull Crushers w/EZ Bar Seated Shoulder Presses 70x12,10,10,8 (moving up to 75 next time) Dumbbell Flyes Overhead Tri Extension Weighted Dips Good day filled with PRs, and w/o pre-workout which is a plus!

02-27-2013, 11:47 PM	#6344
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,845 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Good day, Rob. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-28-2013, 04:38 PM	#6345
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,312 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Shoulders today and a little arms today. __________________ Who eats plantains when they can eat placenta.

02-28-2013, 09:19 PM	#6347
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,845 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Chest today....no strength and no gas, not a good combination. Used some alternative movements and cranked out the dips to at least get a decent workout in. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-28-2013, 09:27 PM	#6348
RobR1205 Starting a new chapter Join Date: Dec 2011 First Name: Rob Location: Texas Posts: 1,158 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 Back day! T-Bar Rows Bent over Rows EZ Bar Curls Front Lat Raises Spider Curls Reverse Flyes

02-28-2013, 11:59 PM	#6349
jdakine Sawadee Join Date: Sep 2009 First Name: Jay Location: Republic of Maui Posts: 2,481 Trading: (34)	Re: Pumping Iron with Zemekone and Icehog3 Back day for me too. Pull downs cable rows reverse flys DB rolls Did some rowing type movement for my lower back tonight, so far so good. Now after a chicken and saled w/protein bar, what to smoke tonight __________________ Live your life to the fullist and smoke your favorate cigars

03-01-2013, 12:27 AM	#6350
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,312 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Sounds good, Jay! Back for me tomorrow. You should smoke... something RyJ. __________________ Who eats plantains when they can eat placenta.

03-01-2013, 04:20 PM	#6351
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,312 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Just finished off back. Partner went fishing today so decided to go a little lighter. Wide grip pull ups 2x10 Close grip pull ups 2x10 Med grip pull ups 2x10 T-Bar row 4x12 Seated row, using the long bar 4x10 Cable flys 4x12 Back extensions 4x10 And now enjoying some crusty cigar. __________________ Who eats plantains when they can eat placenta.

03-02-2013, 10:54 AM	#6354
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,845 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Shoulders and legs today, kept it short and heavy. Military presses. Squats. Seated military presses. Leg Curls. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-02-2013, 08:19 PM	#6355
MarkinAZ Formerly MarkinOR Join Date: Oct 2008 First Name: Mark Location: Sun City West, AZ Posts: 6,221 Trading: (40)	Re: Pumping Iron with Zemekone and Icehog3 Big walk early this morning with the dawg and the following on our return: Standing reverse curls x4/8reps Standing bicep curls x4/8reps Standing french press x4/8reps Standing upright row x4/8reps Added the extra 5lbs to each routine this morning which felt really good during each set __________________ "Don't worry, God will work out His plan for your life..." Psalm 138 8

03-02-2013, 11:39 PM	#6356
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,845 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Have a day off from work tomorrow, so I am gonna skip my scheduled day off from the gym and hit back. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-03-2013, 04:28 PM	#6357
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,845 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 High rep day for back today. Dropped the rest period between each set, started at 20 reps and kept going until I had no rest between sets. T-bar rows 225 Barbell Rows 205 Cable Rows 220 Pullups to failure __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-03-2013, 05:35 PM	#6358
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,312 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Cardio day, just ran a few games today. __________________ Who eats plantains when they can eat placenta.

03-04-2013, 11:07 AM	#6359
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 70,845 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Chest Day: Flat Bench Super wide-grip Incline Bench Close-grip Bench Dips Machine Flyes __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-04-2013, 11:10 AM	#6360
Remo C.I.A Join Date: Feb 2011 First Name: Mike Location: Palm Harbor, Florida Posts: 12,597 Trading: (122)	Re: Pumping Iron with Zemekone and Icehog3 I will get chest and arms done tonight...at 2230 hrs. which sucks but what can ya do? __________________