Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II - Page 94

icehog3 · 07-19-2015, 05:35 PM

That's more like cheat week, Son!

Adriftpanda · 07-19-2015, 08:41 PM

Fueled by Japanese treats!

Squats 5x8,1x15 speed squats
Lying leg curls 5x12-15
Stigg leg deads using KB 6x12-15
Leg extensions 5x15-20

Lots of abs

Adriftpanda · 07-20-2015, 02:08 PM

Trained back fasted this morning. Not an easy thing to do.

Front pull down hammer strength machine 5x10
DB row 5x8
Seated row - stiff arm lat pull down 4x10
Seated incline row machine (never used this machine before) 4x12

Hammer curls 4x8-10

RHNewfie · 07-20-2015, 02:39 PM

Chest today

Flat DB, 4x10
Incline Flye 4x10
Incline Smith Press 4x6
Flat Hammer Strength 4x8
Crossovers 4x12
Calves 6x asmanyaspossible

Cardio 20 minutes

swingerofbirches · 07-20-2015, 03:39 PM

Good stuff fellas!

Squats (front/close/pause) ... sets of 5, worked my way up to 225x1 and that's all i could manage due to some WICKED sunburn on my shoulders (and neck, and back ... went cliff diving ytrdy and it was overcast when we got there so i didn't bother with sunscreen but the sun came out and i got BURNED so badly lol)

Also did flat bench SS w/ close grip bench (3x10 @ 95) / Flys (machine) 3x10 @ 155 / Dips 3x10,8,5 respectively at the stack / Deadlifts (conventional) sets of 5 up to 405, where i failed to lock out

swingerofbirches · 07-21-2015, 11:30 AM

Squats (front/wide/pause) ... oh the sunburn ***tears***
Warmup - 45x5
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x5
Set 4 - 225x3
Set 5 - 245x1

Sumo Deadlifts
Warmup - 135x5
Set 1 - 185x5
Set 2 - 225x5
Set 3 - 285x5
Set 4 - 315x5
Set 5 - 365x3
Set 6 - 405 - failed ... only got it a half dozen inches off the ground or so :/

Barbell Rows SS w/ Reverse Grip Barbell Rows 3x10 @ 135

Standing Barbell OHP - 3x10 @ 95

icehog3 · 07-21-2015, 11:45 AM

Get it, Charlie!

swingerofbirches · 07-21-2015, 01:31 PM

Thx! I'm enjoying deadlifting more frequently than I was before. Still not in love with the Bench but also liking OHP'ing more than I was before.

You manage to find your way back to the gym, Tom?

icehog3 · 07-21-2015, 02:18 PM

Quote:

Originally Posted by swingerofbirches

Thx! I'm enjoying deadlifting more frequently than I was before. Still not in love with the Bench but also liking OHP'ing more than I was before.

You manage to find your way back to the gym, Tom?

Nope...have another trip coming up end of the week, so I plan to hit it twice before Friday, then back at it Monday. I think once a year or so my mind must get in this funk to give my body a break, Charlie.

swingerofbirches · 07-21-2015, 05:13 PM

Fair enough man, if you don't deload every once in a while you'll lose your mind (and body)

Adriftpanda · 07-21-2015, 09:35 PM

Breast and triceps

Incline machine press (awesome machine, never used it before)4x10
Flat DB flies 4x8-10
Dips 4x10-12
Cable incline flies 5x10 w/drop set
Speed bb bench 3x10-12

Overhead rope extensions 5x10-12
Over extension machine (new machine to me) 4x10-12
Ez bar push downs 5x10

swingerofbirches · 07-22-2015, 09:23 AM

Squats (back/close)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x2
Set 4 - 135x10 (box)
Set 5 - 185x10 (box)
Set 6 - 225x5 (box)
Set 7 - 285x3 (box)

I just didn't have it in me today to get to 405 today, much less rep 365 for more than 2. I've been super gassed lately. Maybe I need to take Tom's queue and just take a rest week from everything but my SED (and go light and low on that).

Either way ... shoulders today

OHP - 3x5 @ 180 & 1x3 @ 230
Arnold Press - 1x10 @ 40lb dumbbells & 3x8-10 @ 55lb
Standing Barbell Overhead Press (front and back) - 3x20 @ 45 (bar)
Dumbell Shrugs - 5x10 @ 90lb dumbbells

btw, huy, i just read your signature for what is apparently the first time ... lol

icehog3 · 07-22-2015, 11:34 AM

Listen to your body, Charlie. You know if you need a break.

My problem is when I take a break, sometimes I take too long to get back. That's what happened this time...but I know once I roll in, I'm back 100%.

area51 · 07-22-2015, 12:50 PM

Deadlift day and I'm running a fever. Wish me luck boys.

Adriftpanda · 07-22-2015, 01:11 PM

Charlie, your 230 Ohp is seated or standing? If that's standing OHP that is impressive.

swingerofbirches · 07-22-2015, 01:21 PM

Quote:

Originally Posted by Adriftpanda

Charlie, your 230 Ohp is seated or standing? If that's standing OHP that is impressive.

Oh good heavens, seated. LOL
I guess i should have specified that.
Recently i've become interested in stuff like the cleans, clean & jerk, etc ... you do any of those movements?

I've actually never gone for a standing OHP max. :/

Tom - yeah, i have a hard time peddling back, but I prob need to deload here soon.

Ken - get it man! Just don't hurt yourself or tax your CNS so much that you can't recover from your illness. Best of luck man! UUUUUP!

GreekGodX · 07-22-2015, 03:18 PM

Charlie I'm into olympic lifts like that. Watch a lot of youtube and read whatever you can if you aren't going to hire a trainer. I made the biggest gains on oly lifts when I had a trainer who was watching my technique closely. Pyrros Dimas, Dmitri Klokov, and The videos from Barbell Shrugged are really good references (and the first two names will give you some good motivational videos if you take nothing else away

)

I rarely do seated pressing. Is it easier? I do some pressing while sitting on the floor with my feet out and that is super hard.

Adriftpanda · 07-22-2015, 09:10 PM

I do follow Klokov, that's where I incorporated Klokov presses. But as far as Oly, I don't do much. I think it's awesome stuff but not for me. It's extremely techniquel and impressive.

I fall into the more hybrid kind of lifter.

Legs and shoulders today. I hit legs hard this week already so I kept it simple.

Leg extensions 7x10-15
Front squats 6x8
Leg press roc-it machine 7x15-20

Klokov presses 5x6-7
Arnold presses -- DB side delt raise 4x10-8
Cable side delt raise 5x10-12
Rear delt flies -- front plate raises 5x12-15

area51 · 07-23-2015, 08:08 AM

So are you guys ready for this?
I'm on my last set of deadlifts last night and I feel something tweak in my back so I sit down. All of the sudden my legs start spasming and my back is seizing up with the worst pain I've ever felt. I wound up having to call an ambulance and spent the night at the hospital. Now I'm laying in bed and it's a struggle to move, everything hurts to the point that I had to bite my pillow to get out of bed. Be careful out there guys.

The saddest part is it was my warm up set, go figure.

swingerofbirches · 07-23-2015, 09:11 AM

Geeze, Ken, that's terrible. I'm sorry to hear that. Hope you recover quickly. Do they think it's a pinched nerve or a slipped disc?

07-19-2015, 05:35 PM	#1861
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II That's more like cheat week, Son! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-19-2015, 08:41 PM	#1862
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 Fueled by Japanese treats! Squats 5x8,1x15 speed squats Lying leg curls 5x12-15 Stigg leg deads using KB 6x12-15 Leg extensions 5x15-20 Lots of abs __________________ Who eats plantains when they can eat placenta.

07-20-2015, 02:08 PM	#1863
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 Trained back fasted this morning. Not an easy thing to do. Front pull down hammer strength machine 5x10 DB row 5x8 Seated row - stiff arm lat pull down 4x10 Seated incline row machine (never used this machine before) 4x12 Hammer curls 4x8-10 __________________ Who eats plantains when they can eat placenta.

07-20-2015, 02:39 PM	#1864
RHNewfie Have My Own Room Join Date: Oct 2008 First Name: Jeff Location: Oooooh Canadaaaaa Posts: 2,007 Trading: (15)	Re: Pumping Iron with Zemekone and Icehog3 II Chest today Flat DB, 4x10 Incline Flye 4x10 Incline Smith Press 4x6 Flat Hammer Strength 4x8 Crossovers 4x12 Calves 6x asmanyaspossible Cardio 20 minutes __________________ σπένδομαι

07-20-2015, 03:39 PM	#1865
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 stuff fellas! Squats (front/close/pause) ... sets of 5, worked my way up to 225x1 and that's all i could manage due to some WICKED sunburn on my shoulders (and neck, and back ... went cliff diving ytrdy and it was overcast when we got there so i didn't bother with sunscreen but the sun came out and i got BURNED so badly lol) Also did flat bench SS w/ close grip bench (3x10 @ 95) / Flys (machine) 3x10 @ 155 / Dips 3x10,8,5 respectively at the stack / Deadlifts (conventional) sets of 5 up to 405, where i failed to lock out

07-21-2015, 11:30 AM	#1866
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 Squats (front/wide/pause) ... oh the sunburn *tears* Warmup - 45x5 Set 1 - 95x5 Set 2 - 135x5 Set 3 - 185x5 Set 4 - 225x3 Set 5 - 245x1 Sumo Deadlifts Warmup - 135x5 Set 1 - 185x5 Set 2 - 225x5 Set 3 - 285x5 Set 4 - 315x5 Set 5 - 365x3 Set 6 - 405 - failed ... only got it a half dozen inches off the ground or so :/ Barbell Rows SS w/ Reverse Grip Barbell Rows 3x10 @ 135 Standing Barbell OHP - 3x10 @ 95

07-21-2015, 11:45 AM	#1867
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Get it, Charlie! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-21-2015, 01:31 PM	#1868
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 Thx! I'm enjoying deadlifting more frequently than I was before. Still not in love with the Bench but also liking OHP'ing more than I was before. You manage to find your way back to the gym, Tom?

07-21-2015, 05:13 PM	#1870
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 Fair enough man, if you don't deload every once in a while you'll lose your mind (and body)

07-21-2015, 09:35 PM	#1871
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 Breast and triceps Incline machine press (awesome machine, never used it before)4x10 Flat DB flies 4x8-10 Dips 4x10-12 Cable incline flies 5x10 w/drop set Speed bb bench 3x10-12 Overhead rope extensions 5x10-12 Over extension machine (new machine to me) 4x10-12 Ez bar push downs 5x10 __________________ Who eats plantains when they can eat placenta.

07-22-2015, 09:23 AM	#1872
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 Squats (back/close) Warmup - 135x5 Set 1 - 225x5 Set 2 - 315x5 Set 3 - 365x2 Set 4 - 135x10 (box) Set 5 - 185x10 (box) Set 6 - 225x5 (box) Set 7 - 285x3 (box) I just didn't have it in me today to get to 405 today, much less rep 365 for more than 2. I've been super gassed lately. Maybe I need to take Tom's queue and just take a rest week from everything but my SED (and go light and low on that). Either way ... shoulders today OHP - 3x5 @ 180 & 1x3 @ 230 Arnold Press - 1x10 @ 40lb dumbbells & 3x8-10 @ 55lb Standing Barbell Overhead Press (front and back) - 3x20 @ 45 (bar) Dumbell Shrugs - 5x10 @ 90lb dumbbells btw, huy, i just read your signature for what is apparently the first time ... lol

07-22-2015, 11:34 AM	#1873
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,301 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 II Listen to your body, Charlie. You know if you need a break. My problem is when I take a break, sometimes I take too long to get back. That's what happened this time...but I know once I roll in, I'm back 100%. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-22-2015, 12:50 PM	#1874
area51 Blowing Smoke Rings Join Date: Sep 2010 First Name: Ken Location: Tejas Posts: 1,259 Trading: (3)	Re: Pumping Iron with Zemekone and Icehog3 II Deadlift day and I'm running a fever. Wish me luck boys. __________________

07-22-2015, 01:11 PM	#1875
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 Charlie, your 230 Ohp is seated or standing? If that's standing OHP that is impressive. __________________ Who eats plantains when they can eat placenta.

07-22-2015, 03:18 PM	#1877
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 Charlie I'm into olympic lifts like that. Watch a lot of youtube and read whatever you can if you aren't going to hire a trainer. I made the biggest gains on oly lifts when I had a trainer who was watching my technique closely. Pyrros Dimas, Dmitri Klokov, and The videos from Barbell Shrugged are really good references (and the first two names will give you some good motivational videos if you take nothing else away ) I rarely do seated pressing. Is it easier? I do some pressing while sitting on the floor with my feet out and that is super hard. __________________ "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

07-22-2015, 09:10 PM	#1878
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 I do follow Klokov, that's where I incorporated Klokov presses. But as far as Oly, I don't do much. I think it's awesome stuff but not for me. It's extremely techniquel and impressive. I fall into the more hybrid kind of lifter. Legs and shoulders today. I hit legs hard this week already so I kept it simple. Leg extensions 7x10-15 Front squats 6x8 Leg press roc-it machine 7x15-20 Klokov presses 5x6-7 Arnold presses -- DB side delt raise 4x10-8 Cable side delt raise 5x10-12 Rear delt flies -- front plate raises 5x12-15 __________________ Who eats plantains when they can eat placenta.

07-23-2015, 08:08 AM	#1879
area51 Blowing Smoke Rings Join Date: Sep 2010 First Name: Ken Location: Tejas Posts: 1,259 Trading: (3)	Re: Pumping Iron with Zemekone and Icehog3 II So are you guys ready for this? I'm on my last set of deadlifts last night and I feel something tweak in my back so I sit down. All of the sudden my legs start spasming and my back is seizing up with the worst pain I've ever felt. I wound up having to call an ambulance and spent the night at the hospital. Now I'm laying in bed and it's a struggle to move, everything hurts to the point that I had to bite my pillow to get out of bed. Be careful out there guys. The saddest part is it was my warm up set, go figure. __________________

07-23-2015, 09:11 AM	#1880
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 Geeze, Ken, that's terrible. I'm sorry to hear that. Hope you recover quickly. Do they think it's a pinched nerve or a slipped disc?