Pumping Iron with Zemekone and Icehog3 - Page 319

Adriftpanda · 03-04-2013, 04:21 PM

Chest day/abs:

DB flat bench 4 x reverse pyramid
DB fly incline 4 x 8-12
Decline BB 4x8 (went heavy w/drop set)
Cable flys

Finished it off with 10x10 side lat raises, partner and I took turns so there was only about a 25-30 second rest in between. I truly believe you can't have big enough side delts.

jdakine · 03-04-2013, 05:00 PM

Quote:

Originally Posted by Adriftpanda

Chest day/abs:

DB flat bench 4 x reverse pyramid
DB fly incline 4 x 8-12
Decline BB 4x8 (went heavy w/drop set)
Cable flys

Finished it off with 10x10 side lat raises, partner and I took turns so there was only about a 25-30 second rest in between. I truly believe you can't have big enough side delts.

Nice workout, Huy

Just finished cardio, legs and biceps.

Adriftpanda · 03-04-2013, 05:22 PM

Me, you and Tom. Working in couple weeks? Lol

MarkinAZ · 03-04-2013, 05:47 PM

Afternoon guys... finishing some paperwork at this time and then it is out to the garage for a workout

icehog3 · 03-04-2013, 06:27 PM

Quote:

Originally Posted by Adriftpanda

Me, you and Tom. Working in couple weeks? Lol

Not a big fan of working out on vacation...gives me 3 or 4 forced 4 day breaks a year.

MarkinAZ · 03-04-2013, 09:59 PM

I tell you, its simply mind over matter. My body after finishing my paperwork was telling me to "relax" and the mind was saying "get your butt up and out in to the garage dude..."

So:

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

...

pfm721 · 03-05-2013, 06:50 AM

Hit the gym after work last night.

5x5 Squats
5x5 Bench
5x5 Barbell Row

Cardio

My shoulder is acting up and it looks like I am going to have to modify my workouts while I try to get some flexibility back in that joint.

Adriftpanda · 03-05-2013, 09:36 AM

Quote:

Originally Posted by icehog3

Not a big fan of working out on vacation...gives me 3 or 4 forced 4 day breaks a year.

You little girl.

icehog3 · 03-05-2013, 10:18 AM

Quote:

Originally Posted by Adriftpanda

You little girl.

Someday you will be old too, and need a break once in a while.

Speaking of which, took today off and will train Thursday (scheduled day off) instead. Arms tomorrow, legs and shoulders Thursday.

jdakine · 03-05-2013, 10:23 AM

Hey Tom, the body getting old sucks, but we are far from old big guy

icehog3 · 03-05-2013, 10:29 AM

Quote:

Originally Posted by jdakine

Hey Tom, the body getting old sucks, but we are far from old big guy

I hear ya, Jay...still showing a lot of the 20 year olds how to do it in the gym and on the ice.

Adriftpanda · 03-05-2013, 10:40 AM

Some day... I will know what it's like to be old

Off to do some backy back.

Adriftpanda · 03-05-2013, 01:22 PM

Back:

wide grip pull ups 2x10
med grip pull up 2x10
close grip chin ups 2x10

deads 5x8-12 (pyramid up to 400)
bb row 4x10
single db row 4x10
lat cable pull downs 4x12

icehog3 · 03-05-2013, 01:28 PM

Nice poundage on the deads, Huy.

zmancbr · 03-05-2013, 02:01 PM

Quote:

Originally Posted by MarkinCA

I tell you, its simply mind over matter. My body after finishing my paperwork was telling me to "relax" and the mind was saying "get your butt up and out in to the garage dude..."

So:

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

...

Nice job making it out to the garage to workout last night!! That's some good motivation hehe!

I had two more rest days this weekend trying to shake the cold. Didn't work so I hit the gym again yesterday. Did Chest/Triceps, then did a good leg day today.

Leg Press 4 sets 12-15 reps then on the last set dropped the weight down a bit and went super high rep did 20,20,20,15 on four different positions of my feet on the sled starting at the bottom.
Seated Leg Curls next 4 sets x20reps
Leg Extensions 3 Triple Drop Sets and a burnout immediately following the last set.
Calves 3x20 reps.

Needless to say I was a tad wobbly after all that...so I went and did 20 minutes of elliptical just to make sure I have rubber legs tomorrow.

Adriftpanda · 03-06-2013, 11:24 PM

Took today off

MarkinAZ · 03-06-2013, 11:40 PM

Quote:

Originally Posted by Adriftpanda

Took today off

Me too Lots of work in prep for a task force meeting tomorrow, then some teenage daughter issues regarding her grades, and final work prep. Done!!!

But, not tomorrow. It'll be workout city in the garage on Thursday

Time to get some shut eye...

jdakine · 03-07-2013, 01:30 AM

It was shoulder night.
30 minutes cardio
Seated DB press
Cable pulls
Shoulder fly routine
Added a couple of triceps exercises to end the night.

icehog3 · 03-07-2013, 08:22 AM

Missed yesterday too, God and Ganz had other ideas.

Going in now to blow off some steam.

Adriftpanda · 03-07-2013, 05:20 PM

Same here brother, blew some steam at the gym today. Went hard on shoulders/traps and then played some ball.

Decided to stop by my shop to pick up some more bcaa and grabbed a new pwo as well, Mesomorph.

03-04-2013, 04:21 PM	#6361
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 Chest day/abs: DB flat bench 4 x reverse pyramid DB fly incline 4 x 8-12 Decline BB 4x8 (went heavy w/drop set) Cable flys Finished it off with 10x10 side lat raises, partner and I took turns so there was only about a 25-30 second rest in between. I truly believe you can't have big enough side delts. __________________ Who eats plantains when they can eat placenta.

03-04-2013, 05:22 PM	#6363
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 Me, you and Tom. Working in couple weeks? Lol __________________ Who eats plantains when they can eat placenta.

03-04-2013, 05:47 PM	#6364
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 Afternoon guys... finishing some paperwork at this time and then it is out to the garage for a workout __________________ "Don't worry, God will work out His plan for your life..." Psalm 138 8

03-04-2013, 09:59 PM	#6366
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 I tell you, its simply mind over matter. My body after finishing my paperwork was telling me to "relax" and the mind was saying "get your butt up and out in to the garage dude..." So: Standing reverse curls x4/8reps Standing bicep curls x4/8reps Standing french press x4/8reps Standing upright row x4/8reps ... __________________ "Don't worry, God will work out His plan for your life..." Psalm 138 8

03-05-2013, 06:50 AM	#6367
pfm721 I bleed Orange and Blue Join Date: Aug 2009 First Name: Patrick Location: Naples, FL Posts: 101 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Hit the gym after work last night. 5x5 Squats 5x5 Bench 5x5 Barbell Row Cardio My shoulder is acting up and it looks like I am going to have to modify my workouts while I try to get some flexibility back in that joint.

03-05-2013, 10:23 AM	#6370
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 Hey Tom, the body getting old sucks, but we are far from old big guy __________________ Live your life to the fullist and smoke your favorate cigars

03-05-2013, 10:40 AM	#6372
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 Some day... I will know what it's like to be old Off to do some backy back. __________________ Who eats plantains when they can eat placenta.

03-05-2013, 01:22 PM	#6373
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 Back: wide grip pull ups 2x10 med grip pull up 2x10 close grip chin ups 2x10 deads 5x8-12 (pyramid up to 400) bb row 4x10 single db row 4x10 lat cable pull downs 4x12 __________________ Who eats plantains when they can eat placenta.

03-05-2013, 01:28 PM	#6374
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,118 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Nice poundage on the deads, Huy. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-06-2013, 11:24 PM	#6376
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 Took today off __________________ Who eats plantains when they can eat placenta.

03-07-2013, 01:30 AM	#6378
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 It was shoulder night. 30 minutes cardio Seated DB press Cable pulls Shoulder fly routine Added a couple of triceps exercises to end the night. __________________ Live your life to the fullist and smoke your favorate cigars

03-07-2013, 08:22 AM	#6379
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,118 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Missed yesterday too, God and Ganz had other ideas. Going in now to blow off some steam. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-07-2013, 05:20 PM	#6380
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 Same here brother, blew some steam at the gym today. Went hard on shoulders/traps and then played some ball. Decided to stop by my shop to pick up some more bcaa and grabbed a new pwo as well, Mesomorph. __________________ Who eats plantains when they can eat placenta.