Pumping Iron with Zemekone and Icehog3

[The Professor]

I'm a glutton for punishment. for the next week or two, I'll be going to the gym twice a day -- once in the morning for my regular training and once in the evening to teach my wife a 4-day split. Our splits are the same, though our exercises are different. Soooo ... I hit a machine-based chest/tri day along side her this evening. Everything was going well until the overhead triceps extensions at the end. Damn. That's what I get, though.

Teaching her the machines, form, etc., I am reminded why I hate machines so much: they constrain your body's natural mechanics. Incline bench on a machine is so ... so ... unnatural. Oh well.

Anyway ... tomorrow is back day. Yay. :)

[BigFrank]

You'd be better off show her how to use dumbbells Dokk then jumping right into machines. A lot of people in my experience, especially women are afraid of using free weights. But the issue that I see is they just hop on a machine that says chest exercise and push away when im reality they are barely using any of the intended muscle to do any work and merely just going through the motions. My finacee was guilty of this, until I put her through the ringer which by the way was awful because all week I got to hear crying and boohoooing about being sore lol. But now her progress has improved greatly.

[The Professor]

You'd be better off show her how to use dumbbells Dokk then jumping right into machines. A lot of people in my experience, especially women are afraid of using free weights. But the issue that I see is they just hop on a machine that says chest exercise and push away when im reality they are barely using any of the intended muscle to do any work and merely just going through the motions. My finacee was guilty of this, until I put her through the ringer which by the way was awful because all week I got to hear crying and boohoooing about being sore lol. But now her progress has improved greatly.
Yeah. This is part of my plan. She refuses to use free weights right now because they're "scary" and in the "scary room." We spent a lot of time on form, though, and I used the machines too to make sure they were hitting the right muscles. The flat bench was, the flyes were, but I don't think the incline was at all. I think I convinced her that the squat machine would be worthless; but that's not until Thursday. Tomorrow is back; so we'll be doing a lot of cable stuff (pull downs, low rows, one arm rows), which should be okay.

Anyway ... you and I are on the same page; but she's headstrong (read: stubborn as a mule). :r

[BigFrank]

Anyway ... you and I are on the same page; but she's headstrong (read: stubborn as a mule). :rThis doesnt surprise me. lol. It's even worse when you ask for lovin' and they say no, there's usually no changing that one...

[zonedar]

Anyway ... you and I are on the same page; but she's headstrong (read: stubborn as a mule). :r

I'm pretty sure I'm your brother-in-law... :D

[Mugen910]

just got back from the gym and did shoulders and chest...prob not a good idea as a combo but I forgot what Frank and Gerry told me to combine at the gym :D


This doesnt surprise me. lol. It's even worse when you ask for lovin' and they say no, there's usually no changing that one...

Just learn how not to wake them in their sleep like a ninja:D

Kidding kidding...

[Chris.]

I tweaked my left shoulder the other day doing flat bench a little then really tweaked it with overhead DB press. Going to the gym in the morning. I hope I don't hurt it again. Maybe I'll just do legs and abs...

[The Professor]

This doesnt surprise me. lol. It's even worse when you ask for lovin' and they say no, there's usually no changing that one...
Wait until you're married ... you won't be saying "usually!" :r:r:r

[The Professor]

New PR: 455 deadlift. Tried 500 and failled. I'm happy with 455. :ze
Posted via Mobile Device

[PeteSB75]

New PR: 455 deadlift. Tried 500 and failled. I'm happy with 455. :ze
Posted via Mobile Device

Nice!

Good workout for me this morning. Not sure what I was thinking with my bench. Haven't done it heavy in like 2.5 weeks... Anyway, cranked out 185x5, 195x4 and 200x1. 195 tied my previous PR. DB Rows, 75x5,80x5x2. Finished off with some Front Squats, which I've not done in probably 6mo to a year. Didn't go too heavy on them - 155x5x3.

[Chris.]

I don't like front squats very much. I can't get the bar comfortably on my shoulders.

[The Professor]

I don't like front squats very much. I can't get the bar comfortably on my shoulders.
:tpd:

If I'm going to do something *like* that, I'm more likely to hit some Zerchers.

[zemekone]

New PR: 455 deadlift. Tried 500 and failled. I'm happy with 455. :ze
Posted via Mobile Device

:confused: why are you so weak? :confused:

[The Professor]

:confused: why are you so weak? :confused:
b/c u haven't trained me well enough. :fu2: ;)

[PeteSB75]

:tpd:

If I'm going to do something *like* that, I'm more likely to hit some Zerchers.

Never heard of those before. Just looked them up and all I can say is "OW!" Those seem like they would kill your elbows. There a specific trick to holding the bar like that?

[The Professor]

Never heard of those before. Just looked them up and all I can say is "OW!" Those seem like they would kill your elbows. There a specific trick to holding the bar like that?
yeah ... gritting your teeth. :r

[PeteSB75]

Spin class kicked my ass this morning. Not used to exerting that much energy for that long that early in the morning...

[Mugen910]

biceps and back last night...kinda wierd last night..felt a bit stronger than usual and while doing the cable row standing I maxed it out at 140lbs 10reps. :ze

I guess it offset my biceps because I could barley do 30 sets (10 sets per exercise) with 25lbs :( my only excuse is I didn't rest enough between sets.

[Starchild]

Got back in the gym this morning. I'm finally getting over this funk the whole family came down with this weekend and getting my energy back.

Today was cleans and deads. I went light, and didn't go deep on the cleans at all.

My knee felt fine the whole time. Taking it easy while being sick this weekend probably helped a lot. I've got an appointment with the orthopedist next week so, we'll see what he says.

[PeteSB75]

Light day for me today. Hang Cleans, Incline Bench and close-grip lat pulldowns. Had planned to do chin-ups, but changed my mind last minute. Probably do spin tomorrow.

[The Professor]

shoulder was bothering me a little today, which makes sense given the week I had. just sore, which made heavy squat stuff hard. sooo I stuck to some non-basics: box squats below parallel and zercher squats, ass to the grass with a pause. yeah ... it sucked; but in the way that it was awesome. :r

I'm a glutton....

[Pete]

Been awhile since I've been in the gym here. Had (have) some bulging dics in my lower back that caused severe pain in my legs. Got some cortisone injections in the spine that helped tremendously. Then... warming up on the flat bench with minimal weight (185 lbs.) my left shoulder popped. Been re-habbing that for a few weeks, and it is getting better.

Had a few really good workouts this week. Looking for another good one tonight. Need to temper my enthusiasm a tad as to not re-injure that shoulder.

Been doing this gym rat stuff for a while. The injuries come and go. Just need to deal with them, do a work around, and keep steppin'.

[darkninja67]

I will be lifting again in about a week, the local gym runs an open house for new members. Right now I am trying to hit a goal weight of under 200lbs. Was at 245 in late July and am at 214 now.

Definitely want to try a split this time around but had good gains 10 years ago with full body workouts.

My PWO will be Jack3d from USP Labs stacked with PW and GM from Controlled Labs. I have my diet down right now. Lots of protein, low fat and sugars. Wish me luck.

[BigFrank]

Hit a little chest tonight. Felt less fat than usual.

[The Professor]

had a mediocre shoulder day. felt more fat than usual ... must have picked up what Frank lost. :rolleyes:

overall a mediocre week of over-training and under-eating combined with a lack of sleep. :td

[The Professor]

Thanks a lot, Frank ... I *totally* had a fat dream. I was looking in the mirror and had a gigantic, jiggly double-chin that was the same size as my chin but just underneath and all fat. It was almost tumorous.

So thanks ... thanks for the nightmare. :fu2

:r

[BigFrank]

I ate pizza and nachos to combat stress last night. lol

[The Professor]

I ate pizza and nachos to combat stress last night. lol
Wife dragged me to a Chinese buffet. :hn

[DavenportESQ]

Wife dragged me to a Chinese buffet. :hn

CRAB RAGOOOOONSSSS!!!!!!

I found a decent "hardcore" gym pretty close to my new location.

I am gonna check it out on Tuesday

[catfish2]

MMMMMMMMMMMM, crab rangoons.:D

[The Professor]

CRAB RAGOOOOONSSSS!!!!!!

I found a decent "hardcore" gym pretty close to my new location.

I am gonna check it out on Tuesday
Nice. Looking forward to hearing about it.

Damn ... I'm hungry again. :dr

Racquetball as soon as I can wake the DrMS. :r

[BigFrank]

Squatted today due to the gym's closure tomorrow.
515x5
did some other random stuff.

[The Professor]

Squatted today due to the gym's closure tomorrow.
515x5
did some other random stuff.
Nice. :wo

I'm thinking I might need to get under 365 just for the hell of it this week. I might fall down; but that's what the safety bars are for. :tu

My gym is open tomorrow ... so it'll be chest day. :ze

[BigFrank]

Nice. :wo

I'm thinking I might need to get under 365 just for the hell of it this week. I might fall down; but that's what the safety bars are for. :tu

My gym is open tomorrow ... so it'll be chest day. :ze
try some high box squats or lockouts get used to the weight.

[PeteSB75]

Pretty good workout this morning. Squats, Rows and dips.

[The Professor]

try some high box squats or lockouts get used to the weight.
Yeah ... I do that from time to time. I think I'll add it in this week. :tu

Just got back from the gym and met a buddy there. It was my first time doing chest with a partner.

DB Presses: 60 x 10; 75 x 5, 5

BB Flat bench: 135 x 10; 155 x 8; 185 x 3 (PR on reps -- was my 1RM); 200 x 0, 0 (double failure; but you can't grow if you don't fail); 225 x 0 (laughable)

BB Incline: 95 x 12 (super fast); 115 x 10; 135 x 8, 6

Hammer Strength Decline: 148 x 12; 238 x 6; 278 x 1 (laughable)

Overhead rope extensions: 120 x 10, 130 x 8, 140 x 6, 150 x 5

Press-downs: 150 x 8, 180 x 4

That was it. We were both pretty beat -- especially him because he hasn't had a workout like that in about 20 years (damn, we're getting old). :r He'll be with me tomorrow, though, for back/bi day. :tu

[BigFrank]

That a lot of chest work there Dokk. You trying to fill out your Xtra Medium shirts>??:r

[The Professor]

That a lot of chest work there Dokk. You trying to fill out your Xtra Medium shirts>??:r
:fu2

Medium? There was a time when I lost all that weight that I thought I might fit into a medium again ... but then I started lifting a little more seriously. :r

I'll be lucky if I stay in XL much longer. :r :r :R

[PeteSB75]

Good lifts for me this morning. Dead 305x3 (tie PR), Press and some Lat Pulldowns.

Not sure why, but I don't seem to be able to move my Press up at all. For months now, it's been sitting at max 135 and most days I do it, I don't get that up. Did 125x5x3 today and I was hard as hell. Dunno if it's just psychological, or something about my form when doing it. I can up the weight on every other lift I do, but not that one. It's very frustrating. Think I might try switching it up next week for a seated press or some dumbell or arnolds and see how that feels.

[Starchild]

Hit some chest and tris Saturday morning.

This morning was deadlifts. I invested in some good knee braces and had a good morning.
135x5, 155x5, 175x5, 185x5, 205x3, 225x3, 235x3 (PR), 205x3

[zonedar]

Not sure why, but I don't seem to be able to move my Press up at all. For months now, it's been sitting at max 135 and most days I do it, I don't get that up. Did 125x5x3 today and I was hard as hell. Dunno if it's just psychological, or something about my form when doing it. I can up the weight on every other lift I do, but not that one. It's very frustrating. Think I might try switching it up next week for a seated press or some dumbell or arnolds and see how that feels.


Got the same problem. I was able to get it up to 160 at the end of my last program (ended last week). That was up about 5 lbs. I think I need a partner to spot to really get better.

Starting a new 4 week program today.

[BigFrank]

Not sure why, but I don't seem to be able to move my Press up at all. For months now, it's been sitting at max 135 and most days I do it, I don't get that up. Did 125x5x3 today and I was hard as hell. Dunno if it's just psychological, or something about my form when doing it. I can up the weight on every other lift I do, but not that one. It's very frustrating. Think I might try switching it up next week for a seated press or some dumbell or arnolds and see how that feels.A lot of things could be holding you back on this one. Pretty hard to tell what the cause may be without more info. Seems a little wierd that you can rep out 125 but 135 is an issue.

Shoulder + Tris tonight.
Boring and fast.

[The Professor]

Boring and fast.
sounds like my prom date. :lv

did back this morning -- high volume and high weight (for me). my friend came and lifted again this morning, which was fun b/c we challenge each other (even though we're in very different spots). also did bis; but honestly, I was so outta juice, I couldn't give a whole lot.

went again tonight to supervise the DrMS's second week of lifting + cardio. I did the cardio with her but not the lifting. she's coming along nicely in terms of form and ability. she's probably selling herself a little short; but I call bullsh*t on that crap. :) anyway ... it's been a very long day considering that my first trip was at 6am and I just got back from my second one 15 minutes ago. :rolleyes:

off day tomorrow -- just cardio to make up for the chocolate milkshake I got from Carl's Jr. on the way home from the gym tonight. :r

[Chris.]

Haven't been to the gym in about a week. Gotta hit it up tomorrow for some leg action

[PeteSB75]

Spin this morning. Always kills me the day after a heavy lifting session.

[Starchild]

Did some snatches this morning. Got up to #95 for the last few sets. It's a tough movement to get the hang of, but it started feeling good.

[Mugen910]

Last night was chest and biceps..having the gf spot me on dumb bell bench presses is not fun.

[DavenportESQ]

Went back to the gym for the first time in about 4 monthes. It sucked to say the least

Bench4x12 255
Bent over rows 4x8 225
DB Bench press 4x15 65
1ABOR 4x8 90

A fun little medley superset of Tricep extensions, curls, dips and reverse curls for the girls

Finished up with a little till exhuastion t bar rows (ala Tom Murphy) got 6 sets, started at 12 by the last set I got 6

Time for Bacon and Eggs

[GhostRyder]

So I read Mark Rippetoe's Starting Strength. Great book. I learned that my form in nearly every major lift has been wrong. Only subtle discrepancies, but wrong nonetheless.

Question for those of you who do Low Bar Back Squats... any explanation for shoulder pain in the front of my shoulder (near my collarbone above my pec, on both sides)? My only guess is that I'm subconsciously trying to hold some of the weight with my arms instead of with my delts.

[The Professor]

Went back to the gym for the first time in about 4 monthes. It sucked to say the least

Bench4x12 255
Bent over rows 4x8 225
DB Bench press 4x15 65
1ABOR 4x8 90

A fun little medley superset of Tricep extensions, curls, dips and reverse curls for the girls

Finished up with a little till exhuastion t bar rows (ala Tom Murphy) got 6 sets, started at 12 by the last set I got 6

Time for Bacon and Eggs
So it begins....

;)


Very nice first day back! :tu

[DavenportESQ]

So it begins....

;)


Very nice first day back! :tu

It was awful. I am not used to being up this early, was half asleep and had that weird low sugar sickness that makes you feel like your going to vomit. 6 egg whites and 4 peices of bacon cured that though

[PeteSB75]

So I read Mark Rippetoe's Starting Strength. Great book. I learned that my form in nearly every major lift has been wrong. Only subtle discrepancies, but wrong nonetheless.

Question for those of you who do Low Bar Back Squats... any explanation for shoulder pain in the front of my shoulder (near my collarbone above my pec, on both sides)? My only guess is that I'm subconsciously trying to hold some of the weight with my arms instead of with my delts.

I always do low bar back squats. Never had a shoulder problem caused by them.

I would check form on your bench. Your upper arm should be angled down from the line of your shoulders the whole time, coming closer to your body as you lower the weight to your chest. this will happen naturally if you have the proper grip on the bar. Most people grip it too wide. The bars at my gym have five knurled sections, one in the center and two around a thin line on either side. I put my pinky at that line when I bench.

[BigFrank]

It was awful. I am not used to being up this early, was half asleep and had that weird low sugar sickness that makes you feel like your going to vomit. 6 egg whites and 4 peices of bacon cured that though
Sucks man I know. I used to work 12 hours night shift then get up in the afternoon after sleeping all day to workout. My only advice is, try to get used to eating before working out. When I finally got used to it, I would drink a protein shake with milk while making eggs bacon and potatoes w/ ketchup before hitting the gym. I must say now in hindsight, that I had some of my best workouts in that fashion.
Debating on hitting the gym or night, overtime at work has been making me very tired.

[BigFrank]

So I read Mark Rippetoe's Starting Strength. Great book. I learned that my form in nearly every major lift has been wrong. Only subtle discrepancies, but wrong nonetheless.

Question for those of you who do Low Bar Back Squats... any explanation for shoulder pain in the front of my shoulder (near my collarbone above my pec, on both sides)? My only guess is that I'm subconsciously trying to hold some of the weight with my arms instead of with my delts.
Good pick up there.
Your going to have to experiment with how you hold the bar. Next time you squat play around with the width of your hands and how high or low you hold it on you back. This will take time. I personally know guys who squat close to 1,000 and are always complaining about bar position etc.

My advice would be to load the bar up with some weight ( something you can handle for 10 reps or so ) and hold the bar very narrow, then very wide. have it rest on your back very high up ( traps ) to very low lower traps / rear delts. And then go from there. Like I said before it's going to take some time getting used to and learning what is comfortable for you to squat. Just remember, the heavier you go with squats the more apparent any bar position issues you have will come to light.

[The Professor]

Sucks man I know. I used to work 12 hours night shift then get up in the afternoon after sleeping all day to workout. My only advice is, try to get used to eating before working out. When I finally got used to it, I would drink a protein shake with milk while making eggs bacon and potatoes w/ ketchup before hitting the gym. I must say now in hindsight, that I had some of my best workouts in that fashion.
Debating on hitting the gym or night, overtime at work has been making me very tired.
:pu

Some of my most sickening workouts have been after eating within 1 hour of the gym. I just get some ridiculous heartburn/acid reflux and experience some mini-throw-ups ... stopping short of the full-on puke fest.

Legs soon. Stretching and waking up now.

[PeteSB75]

Deloading day today. Bench, DB Rows and Front Squats.

[The Professor]

Had to stop back in to post right quick. Hit some PRs on squat today -- 315 x 3 (PR for reps ... and could have gone higher but stopped to conserve energy); went for 365 (first time trying) and hit it at 3/4 the first time then 1/2 the second time. I'll hit it at full depth next week and probably jump up closer to 300 for box squats. :tu for the record, I think it's the box squats that have been really helping my squat and deadlift. :D

[PeteSB75]

Had to stop back in to post right quick. Hit some PRs on squat today -- 315 x 3 (PR for reps ... and could have gone higher but stopped to conserve energy); went for 365 (first time trying) and hit it at 3/4 the first time then 1/2 the second time. I'll hit it at full depth next week and probably jump up closer to 300 for box squats. :tu for the record, I think it's the box squats that have been really helping my squat and deadlift. :D

Congratz!

[Starchild]

I've been working in one good chest and tri workout a week to supplement my Crossfit.

Today was:
dumbbell press 40x10, 45x10, 2-50x10
Chest press machine 125x8, 3-137.5x5
Close grip bench 4-60x10
dumbbell pullovers 4-40x10

Threw in a set of sit ups between each exercise.

[Mugen910]

Since I don't think I'll be hitting the gym again this week I did this last night.

2 exercises - Shoulders
2 exercises - Triceps
2 exercises - Legs
2 exercises - Back

Felt good.

[BigFrank]

Off to the gym in a few going to do a little Deadlifting then some other stuff. Don't think it will be much.

[The Professor]

Off to the gym in a few going to do a little Deadlifting then some other stuff. Don't think it will be much.
Hope your calves and biceps exercises went well. ;)

off to the gym for some cardio and to train the DrMS....

[BigFrank]

Pulled tonight, then some rows and shrugs. That was bout it.

[Chris.]

Just had a good workout. My legs are beat. Started with pull ups to squats, to bent over rows, to leg press, to seated rows. I can barely stand.

[The Professor]

just had my sh*ttiest workout in memory. it's shoulder day; but my arms are totally effin shot from squats. yup ... low bar position is a biotch. of course, I didn't realize this until I was doing overhead presses. my triceps were hurting so bad and so deeply that I almost couldn't take it. been close to tears a couple of times in the last hour. fuuuuuuuuuuuuuuk. :mad:

followed the overhead presses with lateral raises. Worked up in 10-20lb increments from 130 to 200lbs (5-8 reps each). followed those up with rear delt raises. 175 (a warmup for me) hurt so bad, on my triceps and my lower bis, that I called it quits then and there.

i'm taking the weekend off and need to rethink the order of lifts for next week. I'd rather not change things too radically because I only have 2 weeks left on this cycle; but at the same time, this order isn't going to work. hmmmmmm.... :hm

[PeteSB75]

just had my sh*ttiest workout in memory. it's shoulder day; but my arms are totally effin shot from squats. yup ... low bar position is a biotch. of course, I didn't realize this until I was doing overhead presses. my triceps were hurting so bad and so deeply that I almost couldn't take it. been close to tears a couple of times in the last hour. fuuuuuuuuuuuuuuk. :mad:

followed the overhead presses with lateral raises. Worked up in 10-20lb increments from 130 to 200lbs (5-8 reps each). followed those up with rear delt raises. 175 (a warmup for me) hurt so bad, on my triceps and my lower bis, that I called it quits then and there.

i'm taking the weekend off and need to rethink the order of lifts for next week. I'd rather not change things too radically because I only have 2 weeks left on this cycle; but at the same time, this order isn't going to work. hmmmmmm.... :hm

Weird that the squat bothered you that much. I go with a relatively low back position, bar about the middle of my shoulder blades, and while occasionally, I will feel it in my wrists, my arms never do more than steady the bar. The full weight is always on my back. The only thing I can think of is that maybe you are not leaning forward enough? It does wind up being a more forward position the lower the bar is. At the bottom of my squat, the base of my ribcage is almost on my knees. When I am standing, I am leaning slightly forward, how much depends on the weight on the bar, more weight = more lean. I also go with a wide grip on the bar, my hands are at the outer edge of the knurl, almost to the plates, arms about 3/4 extended. Basically, your center of gravity is going to be over the middle of your feet. When you are lifting, that means the bar is over your feet for the whole lift - with a low back bar position, that puts you leaning quite a bit further forward than with a high back bar position. Gotta stick that butt out and keep your chest up.

[Chris.]

Middle of your shoulder blades? Good lord!

[The Professor]

Weird that the squat bothered you that much. I go with a relatively low back position, bar about the middle of my shoulder blades, and while occasionally, I will feel it in my wrists, my arms never do more than steady the bar. The full weight is always on my back. The only thing I can think of is that maybe you are not leaning forward enough? It does wind up being a more forward position the lower the bar is. At the bottom of my squat, the base of my ribcage is almost on my knees. When I am standing, I am leaning slightly forward, how much depends on the weight on the bar, more weight = more lean. I also go with a wide grip on the bar, my hands are at the outer edge of the knurl, almost to the plates, arms about 3/4 extended. Basically, your center of gravity is going to be over the middle of your feet. When you are lifting, that means the bar is over your feet for the whole lift - with a low back bar position, that puts you leaning quite a bit further forward than with a high back bar position. Gotta stick that butt out and keep your chest up.
I understand the mechanics of it. That's not the problem. The problem is a non-regulation bar (too fat) and poor joint mobility. I wrap my wrists (I have to given their effed up condition); but the movement requires more tris and bis than you'd think. Couple that with PRs on bench on Monday and one helluva back day (some tris there, too), and it's just a perfect storm. So I guess I can't blame it entirely on the squats. I just hit it a bit too hard this week and possibly didn't warm up enough this morning. oh well. I'm not Injured ... just hurt (if that makes sense).

[PeteSB75]

I understand the mechanics of it. That's not the problem. The problem is a non-regulation bar (too fat) and poor joint mobility. I wrap my wrists (I have to given their effed up condition); but the movement requires more tris and bis than you'd think. Couple that with PRs on bench on Monday and one helluva back day (some tris there, too), and it's just a perfect storm. So I guess I can't blame it entirely on the squats. I just hit it a bit too hard this week and possibly didn't warm up enough this morning. oh well. I'm not Injured ... just hurt (if that makes sense).

Gotcha. I say go give your gym sh*t about the crappy bars again :ze

[The Professor]

I think I need a break. My tris were killing me today in the gym. Also noticed a bruise on the same spot on each arm's biceps ... and can't for the life of me figure out how they got there. :r Anyway, perhaps the tris are my body's way of telling me it's time to take a week off and come back with a switch-up (hypertrophy, in my case).

I think I'm going to listen....

[PeteSB75]

Ok lifting yesterday. Cleans, Incline Bench and lat pulldowns. I'm working up to being able to do actual pullups, need to get stronger, but also lose some weight, I think...

[The Professor]

I lied. I didn't listen. I lifted today. :r Her siren song is just too tempting. :ze

Deadlifts with no straps (need to work on grip)

135 x 10
225 x 5
315 x 5
405 x 1
465 x 1F (grip failed at the top)
465 x 1F (grip failed again)
500 x 0/FAIL (strapped in -- I figured if I was gonna cheat, I should try some real weight)

315 x 5
315 x 5
315 x 5

Did a couple sets of under-hand rows and called it quits. I was beat. I'm really curious what I can pull with a regular 1" bar. Given that grip is weaker on a fatter bar, I'm very confident I could do 465. I might could even do close to 500. :hm

I'd love a hot bath right about now. Unfortunately, that's gonna have to wait....

Grip work tomorrow, methinks.

[PeteSB75]

Deloading day for me. Squats, rows, dips and some leg raises.

[DavenportESQ]

I lied. I didn't listen. I lifted today. :r Her siren song is just too tempting. :ze

Deadlifts with no straps (need to work on grip)

135 x 10
225 x 5
315 x 5
405 x 1
465 x 1F (grip failed at the top)
465 x 1F (grip failed again)
500 x 0/FAIL (strapped in -- I figured if I was gonna cheat, I should try some real weight)

315 x 5
315 x 5
315 x 5

Did a couple sets of under-hand rows and called it quits. I was beat. I'm really curious what I can pull with a regular 1" bar. Given that grip is weaker on a fatter bar, I'm very confident I could do 465. I might could even do close to 500. :hm

I'd love a hot bath right about now. Unfortunately, that's gonna have to wait....

Grip work tomorrow, methinks.


Nice workout D...I think you should have added a set inbetween 315-405. Thtas a huge jump as you are nearing your PRs. I think one at 365 would have been a good one, plus given you an extra work rep, and more confidence. :2

I had a nice day today. A little tri plex pull from the hang. Did pretty well actually I was suprised at how the weight "jumped" Grip was definatly the biggest detriment. My Snatch grip stuff has went to complete ****.

After that I did some light front squats to keep it respectable followed by some Standing DB Military Press 4x8

Then finished up with a circuit of shoulder stuff

Frontraisedx15
Sidex15
bent over side raisesx15
uprightrowx15
arnoldsx15. Repeat x3

got a nice burn

[Genetic Defect]

I think I need a break. My tris were killing me today in the gym. Also noticed a bruise on the same spot on each arm's biceps ... and can't for the life of me figure out how they got there. :r Anyway, perhaps the tris are my body's way of telling me it's time to take a week off and come back with a switch-up (hypertrophy, in my case).

I think I'm going to listen....

yoga?

----------------
Now playing: Dayglo Abortions - **** My **** Stinks (http://www.foxytunes.com/artist/dayglo+abortions/track/****+my+****+stinks)
via FoxyTunes (http://www.foxytunes.com/signatunes/)

[The Professor]

Nice workout D...I think you should have added a set inbetween 315-405. Thtas a huge jump as you are nearing your PRs. I think one at 365 would have been a good one, plus given you an extra work rep, and more confidence. :2

Ya ... I usually do. Decided not to today to conserve energy. Honestly, I could have repped 405 for at least 3 ... possibly 5. I'm very comfortable with 405 at this point (even *with* the fat bar). Grip is my biggest enemy on this bar; so it's about striking the balance between a proper warmup and not fatiguing my grip.

:su

Nice workout today, yourself, btw. :tu

[BigFrank]

You would be surprised at how much easier it is to pull weight with a REAL deadlifting bar, not the run of the mill piece of **** bars at most gyms. I was always around the 500 mark for awhile, then the first time I used a real bar I cracked 565. Which makes me think because I havent pulled on a real deadlift bar in 6 months or so.

Edit-Might go workout tonight dont know yet, I did a little BS work on sunday. Been really not in the mood to train. 10 hr days at work been making me crappy.

[The Professor]

I hear ya, Frank -- I've been prepping about 10 hours for each class (teach 2 classes), which makes for some 15 hour+ days. = fail. :mad: I haven't been getting nearly enough sleep or approaching anything close to a proper diet. :pu

I'm thinking I might go to a different gym next week, buy a day pass, and hit the 3. we'll see what my tris feel like by then. If they're hurting like they've been, I'll hold off until next month or so.... in the right setting, I should be able to hit something like 200 BP, 365 S, 455 DL. Still light compared to you monsters; but I'm getting there.

I'll be happy when I double those numbers (2000+ total). :r

[Mugen910]

quick little jog outside after work...prob gonna hit the gym tomorrow. :ze

Anyone got suggestions on where I should incorporate deadlifts into my routine of chest/biceps...back triceps...shoulders/squats..

[PeteSB75]

quick little jog outside after work...prob gonna hit the gym tomorrow. :ze

Anyone got suggestions on where I should incorporate deadlifts into my routine of chest/biceps...back triceps...shoulders/squats..

You should be doing full body every day :D

Seriously, though, I do deads on leg days when I do body part splits, but back days would work too. If the order is as you list above, I would go with leg/shoulder days.

[The Professor]

quick little jog outside after work...prob gonna hit the gym tomorrow. :ze

Anyone got suggestions on where I should incorporate deadlifts into my routine of chest/biceps...back triceps...shoulders/squats..
yeah ... on back day. they're gonna work your posterior chain and, the heavier you get, they're gonna hit your spinal erectors harder and your lats and traps. sure, they'll thrash your hams, too ... so leg day might suck ass; but I find them to be a pretty good ful back workout (full body, for that matter).

[The Professor]

Slightly depressing moment this morning: I weigh more right now than I've ever weighed in my life.

Then again, I'm stronger now than I've ever been in my life.

Mixed emotions....




Guess I'll make the most of it and go hit traps, grip, and bis (never hit bis yesterday). :ze Off day schmoff day. :p :r

[BigFrank]

I'll be happy when I double those numbers (2000+ total). :r
Add some double ply gear and a nice cycle or ten and you'd be damn close.

Slightly depressing moment this morning: I weigh more right now than I've ever weighed in my life.
Then again, I'm stronger now than I've ever been in my life.
Mixed emotions....
It's a double edged sword my friend. There are some guys who stay lean and get strong as hell for that matter. But it appears that you fall into the same boat as myself. Past winter I went from 220ish to 250 and all of my lifts went through the roof. Granted a good bit was a bloated belly. I did get stronger. I guess it comes down to what you want to do with your lifting. Like my friend said, " You wanna look like you can bench 600 pounds or actually bench 600 pounds". Granted, like I said before some guys can accomplish both, usually through an insane amount of AAS. I think myself I am at a crossroads with my lifting. Yea it's nice to toss around crazy weight. But when I walk around, I just look like a big bloated short guy with no neck.

[The Professor]

Add some double ply gear and a nice cycle or ten and you'd be damn close.
I wish on both counts, sir. :)


It's a double edged sword my friend. There are some guys who stay lean and get strong as hell for that matter. But it appears that you fall into the same boat as myself. Past winter I went from 220ish to 250 and all of my lifts went through the roof. Granted a good bit was a bloated belly. I did get stronger. I guess it comes down to what you want to do with your lifting. Like my friend said, " You wanna look like you can bench 600 pounds or actually bench 600 pounds". Granted, like I said before some guys can accomplish both, usually through an insane amount of AAS. I think myself I am at a crossroads with my lifting. Yea it's nice to toss around crazy weight. But when I walk around, I just look like a big bloated short guy with no neck.
honestly, Frank, actually being able to throw around the weight is what's more important to me. I think, though, that some of what I'm carrying around is impeding me a little bit. I don't want (and honestly don't think I could attain with my genetics) an Ambercrombie body ... and I know that I'm going to gain weight, which doesn't actually bother me all that much when I'm having good results. I'd rather have a Mark Bell body. :D

at the end of the day, I'm much happier with how I look and feel now than when I started this journey less than two years ago. I guess I just wish I was stronger at my current weight.

[The Professor]

Just got back from some cardio. Really, I went to do elliptical so that I could stretch out my hams and glutes. It served its function and burned a couple hundred calories along the way. Did some stretches afterward, too. Now I think I might be able to squat tomorrow. :tu

[DavenportESQ]

Just got back from some cardio. Really, I went to do elliptical so that I could stretch out my hams and glutes. It served its function and burned a couple hundred calories along the way. Did some stretches afterward, too. Now I think I might be able to squat tomorrow. :tu

I did some front squats on tuesday. I couldn't believe how much ROM I lost in my fingers and wrists. It was a little agonizing but I got through it. I'm gonna bring some straps next time and use a modified grip.

Basically here is my 4 day split. At the end of each session there is a circuit. Arm's one day and shoulders another. I have some bulky large upper body, and I would like to cut it up so thats my goal. Basically on my arm day I just pick 6 random tricep/bicep exercises do 15 reps of each, no rest between, and do 3-4 sets. I do the same on shoulder day, but on shoulder day I do
Front Delt Raises
Side Delt Raises
Bent over Shoulder Raises
Arnolds
Upright row

Heres my 4 day split as it is

Monday
Bench
DB Incline
T Bar Row
Leg Curls
Leg Extensions
Arm circuit

Tuesday
Triplex pulls. From floor. Heavier day
Overhead squat/good AM Combo Warmup activities
Light Front squat
Standing Military Press
Shoulder Circuit

Wensday off

Thursday
Incline BP
DB Bench
Bent over row
Leg Extensions
Leg Curls
Arm Circuit

Friday
Triplex pulls-Heavy-Hang
Back Squat
Sitting Military Press, Heavy DB
Shoulder Circuit

[The Professor]

Friday
Triplex pulls-Heavy-Hang
Back Squat
Sitting Military Press, Heavy DB
Shoulder Circuit
I cried reading your Friday ... a thing of beauty and pain. Sublime. :r

That's hardcore, dude. I've gotta say one thing, though: I'm a little surprised by the leg extensions and curls. I'm surprised because I'd figured you for someone to do more compound exercises rather than such targeted ones on a big muscle group like that. Care to elaborate?

[DavenportESQ]

I cried reading your Friday ... a thing of beauty and pain. Sublime. :r

That's hardcore, dude. I've gotta say one thing, though: I'm a little surprised by the leg extensions and curls. I'm surprised because I'd figured you for someone to do more compound exercises rather than such targeted ones on a big muscle group like that. Care to elaborate?


Hmm...You know I am not really sure why I put them in there. More of a do legs everyday kinda attitude. Plus I have some serious imbalances from my quads and glutes to my hammies. I kinda also work this in at a circuit style. A little anaerobic. This might sound bad, but I f$$$$$$$ hate doing cardio. And im not a very intense person...so to supplement that I try to add in these fun little circuits, which aren't complex and I can just crank them out, get a good burn and feel like I did something. I'm not a good deadlifter, and I dont really like the exercise. Plus I get enough pull work from the floor on my 2nd tri plex day..

Another thing is that I do a lot of pushing/pressing with my legs..I.e squats so the leg curls are a nice pull, the extensions are kind of a opposite pull. My method to my madness is also on my upper body press days...Bench pressing, then kinda doing the opposite with t bar rows. I think this balance of pushing and pulling and almost reverse loading helps injurys

[The Professor]

Hmm...You know I am not really sure why I put them in there. More of a do legs everyday kinda attitude. Plus I have some serious imbalances from my quads and glutes to my hammies. I kinda also work this in at a circuit style. A little anaerobic. This might sound bad, but I f$$$$$$$ hate doing cardio. And im not a very intense person...so to supplement that I try to add in these fun little circuits, which aren't complex and I can just crank them out, get a good burn and feel like I did something. I'm not a good deadlifter, and I dont really like the exercise. Plus I get enough pull work from the floor on my 2nd tri plex day..

Another thing is that I do a lot of pushing/pressing with my legs..I.e squats so the leg curls are a nice pull, the extensions are kind of a opposite pull. My method to my madness is also on my upper body press days...Bench pressing, then kinda doing the opposite with t bar rows. I think this balance of pushing and pulling and almost reverse loading helps injurys
That's all very interesting, Dave. That actually helps me understand you a little bit more. I think what you're trying to say is that deep down, you're an Abercrombie boy who's trapped inside of Ed Coan body. ;) :r

I'm totally just giving you sh*t. But your explanation makes a lot of sense and does help me understand you and your lifting approach a bit better. :D

[PeteSB75]

Was in the midst of writing and closed my browser...

Pretty good today, started off with deads, 275x3, 315x1 (PR), then DB Overhead press for 65x5, 70x3(dropped the 4th) and 70x4. Finished up with some lat pulldowns for 195x5, 210x5, 210x4.

[The Professor]

Personal record in squat, today. :wo

135 x 8
225 x 5
275 x 3
315 x 3

365 x FAIL: I crossed parallel and couldn't get up so I dumped the weight. At this point, a couple of guys came over, and offered their help getting the weight back up and on my next set.

So the next attempt, I asked them to just keep an eye on when I hit parallel and tell me to "push" when I get there. This was nice because it allowed me to keep better balance and look up a little. As soon as he said "push" I twitched those muscles, pushed that floor apart, and popped that bad boy right up.

365 x 1 -- NEW PR! :wo

I had full intentions to do more after that (some box squats, some stiff legged deads, etc.); but it would have taken too much time in rest to make sense. Perhaps I'll go back in tonight for some cardio or something. I'm on cloud 9 at the moment, though....

[GhostRyder]

Nice squat... My squat got renovated after reading Mark Rippetoe's book, but I'm gettin back up there. I PRd on the deadlift yesterday lifting barefoot. I was pretty proud of myself. My 160 lb runners body pulling 325 off the floor. That leads me to a question for you all though.

Do any of you use lifting shoes? If so, which ones and why?

How about barefoot lifting?

I've been lifting in running shoes my whole life, but recently have been reading why that is wrong. Makes sense, but do I really want to invest in a new set of shoes? Maybe... thoughts?

[Starchild]

I've been wearing these for the last 6 months or so
vibram five fingers (http://www.vibramfivefingers.com/)

I love them for lifting, and even running shorter distances.

I do get people doing double takes in the gym.

[Chris.]

Last time a went rafting one of the guides was wearing those. They are pretty cool!

[The Professor]

Nice squat... My squat got renovated after reading Mark Rippetoe's book, but I'm gettin back up there. I PRd on the deadlift yesterday lifting barefoot. I was pretty proud of myself. My 160 lb runners body pulling 325 off the floor. That leads me to a question for you all though.

Do any of you use lifting shoes? If so, which ones and why?

How about barefoot lifting?

I've been lifting in running shoes my whole life, but recently have been reading why that is wrong. Makes sense, but do I really want to invest in a new set of shoes? Maybe... thoughts?
Nice job!

I currently use Converse Chuck Taylor high-tops. I've got wide feet, so they're a little uncomfortable sometimes; but they do the trick of providing a stable, flat, low sole with gripping power and some mild ankle support. I used them anytime I'm doing squats or deadlifts and if I forget them for some reason, I'll do the lifts barefoot (though most gyms frown on that).

[BigFrank]

Do any of you use lifting shoes? If so, which ones and why?
How about barefoot lifting?
im with dokk. chuck taylors for me. pick a pair up for 40 bucks. i dont even tie mine. if your hardcore get an all black pair lol.

no lifting again tonight, just been out of it lately. think when this week is done it will be a "deload" week. need to get back in the swing of things. I really need a training partner and a new gym. Wish the hardcore gym here had babysitting. The GF cries a ****ing river if I go by myself to the gym.

[DavenportESQ]

Adistars for me. They rock. If you are serious about lifting they are well worth it. They last forever.

[The Professor]

im with dokk. chuck taylors for me. pick a pair up for 40 bucks. i dont even tie mine. if your hardcore get an all black pair lol.

no lifting again tonight, just been out of it lately. think when this week is done it will be a "deload" week. need to get back in the swing of things. I really need a training partner and a new gym. Wish the hardcore gym here had babysitting. The GF cries a ****ing river if I go by myself to the gym.

I've thought about lifting in my Doc Merten's, too; but I haven't yet. :r

bum rap, Frank. I had to get a membership at a gym my wife could get a membership at, too. we don't usually go at the same time; but we sometimes do (esp if I'm training her) and we'll play racquetball. no kids, though ... but our gym does have daycare (which was the first time I ever saw that).

wish we lived closer, man. I'm realizing more and more that a training partner would help me a lot. just to even check form, call out bogus squats, motivate, etc. haven't really noticed anyone doing actual powerlifting yet, though -- everyone cheats with partials (no depth on squats, half-rep bench, don't even do deadlifts, etc.) ... except for the oly-style guys. there's actually this one little guy who is frickin STRONG for his size (maybe 145 soaking wet).

anyway ... I'll stop rambling now. :tf

[The Professor]

hurting. something is definitely "off" with my triceps. even after a solid warmup, I was only able to overhead press a fraction of what I'm used to. definitely need a couple of weeks off from anything that's hard on my tris....

[DavenportESQ]

Didn't have much time in the gym today so I made up a little 300 workout

Snatch Grip Dl x10
Upright Row x10
Front Squat x10
Military Press x10
Good Am x10
Squat x10
BNP x10
Push Up x10
Sit upx10
Dipsx10

Repeat x3

[The Professor]

Didn't have much time in the gym today so I made up a little 300 workout

Snatch Grip Dl x10
Upright Row x10
Front Squat x10
Military Press x10
Good Am x10
Squat x10
BNP x10
Push Up x10
Sit upx10
Dipsx10

Repeat x3
okay ... that's b.r.u.t.a.l.

srsly. :pu

[Mugen910]

I've been wearing these for the last 6 months or so
vibram five fingers (http://www.vibramfivefingers.com/)

I love them for lifting, and even running shorter distances.

I do get people doing double takes in the gym.

I love running in mine...they make running feel so much more efficient.

[Starscream]

Two months off, am I gonna be sore when I start back this week? I figure that I would start back with leg day, but I'm scared that I'm gonna be walking funny at school all week.

[Chris.]

Yes, you will be sore! I get sore after a week off! LOL

[The Professor]

If you do leg day first, Andy, just be sure you eat a ton of protein, drink lots of water, take your vitamins, and get a sufficient amount of rest. Otherwise, yeah, you're going to be walking like you started in the prison scene of a d-grade movie.

:r

Strange lifting week for me because of travel that starts Wednesday; but I *should* be able to hit a gym back West while I'm out there. I think I'll start my week today, though -- I don't want to waste the peak of my current supplementation regime. :D

[Starscream]

If you do leg day first, Andy, just be sure you eat a ton of protein, drink lots of water, take your vitamins, and get a sufficient amount of rest. Otherwise, yeah, you're going to be walking like you started in the prison scene of a d-grade movie.

:r

Strange lifting week for me because of travel that starts Wednesday; but I *should* be able to hit a gym back West while I'm out there. I think I'll start my week today, though -- I don't want to waste the peak of my current supplementation regime. :D

:r I'll be sure to protein up before going in, and probably protein up afterwards too.:tu

[The Professor]

I'll be sure to protein up before going in, and probably protein up afterwards too.:tu
In all honesty, that's probably not going to be enough if you hit it hard. :2 If you're not giving yourself a decent amount of protein throughout the day, you should expect to feel it 2 days later. Ask The Dakotan and smitdavi what I looked like at a herf last spring when I hadn't eaten properly after a tough leg day. :r



1 hour of back & bis today....

Plate loaded pull-downs: 148 x 10, 188 x 10, 238 x 8, 278 x 6, 5, 6, 328 x 4
Plate-loaded low rows: 188 x 15, 238 x 8, 258 x 7, 278 x 8, 6, 5
DB one-arm rows: 100 x 5 (no strap), 110 x 6 (strapped), 125 x 5 (strapped) 125 x 8 (strapped)
Under-hand, close-grip barbell rows: 135 x 10, 10, 8
Biceps curlz (machine, iso-lateral): 30 x 10, 40 x 8, 40 x 6, 35 x 8
Preacher curlz (machine): 70 x 8, 9, 8

(all curlz were 4 da gurlz, right Dave? :D)

Not a record-setting day; but it felt solid. :ze

[PeteSB75]

Good lifts this morning. Bench 185x5 190x5 155x12. BB Row 75x5, 80x5, 65x12. Front Squats 155x5x3.

[Starscream]

In all honesty, that's probably not going to be enough if you hit it hard. :2 If you're not giving yourself a decent amount of protein throughout the day, you should expect to feel it 2 days later. Ask The Dakotan and smitdavi what I looked like at a herf last spring when I hadn't eaten properly after a tough leg day. :r



Yeah, I figured I would go pretty light on the first day.

[BigFrank]

actually dragged my ass to the gym today. felt a little weak, but not too bad for taking a week off and drinking beer.

[The Professor]

Yeah, I figured I would go pretty light on the first day.
Or you can *bring it* and get more protein. ;) :tu

After brunch, went to the gym for a second time because DrMS wanted to go in. Consider her now a member of Gerry's Army (old reference). She did 30 minutes of elliptical, 150 weighted ab exercises, and 20 minutes of walking on the treadmill. :ze I did pretty close to the same ... probably a little less cardio, and more weight on the abs (with different exercises than her). Diet change will commence soon, too.... :rolleyes:

[The Professor]

actually dragged my ass to the gym today. felt a little weak, but not too bad for taking a week off and drinking beer.
:tu

Hope I can say the same thing next week, Frank. I leave for my brother's wedding on Wednesday and don't get back until Monday. :hn

[BigFrank]

:tu

Hope I can say the same thing next week, Frank. I leave for my brother's wedding on Wednesday and don't get back until Monday. :hn
I try not to worry anymore. I just try to enjoy myself some. before it was eat perfect and not drink etc. go to bed not go out. all that crap. but I realized that unless i am willing to load my body full of drugs. then getting to that top will be something to occur in a long period of time 5+ years. so i figure time is on my side, why kill myself over the details. take a week of here and there. drink a few beers. eat out. its not easy when ya got kids either. they come first.
my advice is just take the time off to heal. dont even think about working out. dont take any pills or powder with ya. go have fun eat some grub drink beer.take off till the weds. just make it a whole week. dont go out and worry about missing workouts or something. trust me, when ya just take off period. its the best.

[The Professor]

Hmmmm ... you make a compelling case, Frank. And I was all ready to pack my Inzer belt into my carry-on. :r

I'll have to think about it, now. :hm

[PeteSB75]

Think it was Frank posted an article a few weeks ago in this thread about rest, had some very good points in it. Author made a compelling case, I thought, for taking about 6 weeks off a year. I have lifted when I was on vaca and taken the time off, and there is something to be said for both. But I think I would rather take the time off and give myself the week for a better rest and come back strong after.

[The Professor]

Did a dynamic effort leg day, today.

Set the boxes to parallel.
Ramped up the weight slowly from just bar to 225.
Dropped the boxes a couple inches below parallel. 225 x 3 for 2-3 sets (can't remember)
Kicked the boxes back up to parallel and added some weight for my full working sets -- 275, on the clock (60 seconds rest), breaking parallel, with a pause at the bottom: 275 x 3, 3, 3, 3, 2, 3

I felt like I was going to die when I finished. No rest for the weary, though. Okay ... a little rest before the support exercises.

Pullthroughs: 120 x 10, 120 x 12, 150 x 10, 180 x 10 -- all very fast.
Ghetto reverse hypers (improvised on the preacher bench): 4 sets of 10
Leg raises: 3 sets of 10, 9, 11

I'm gonna be honest ... I haven't felt that beat after a leg day in a while. Don't get me wrong, I've been spent on max effort/PR days; but I just laid on the floor for a couple minutes when I was done because I was completely exhausted. That was fun. :r

[DavenportESQ]

Did a dynamic effort leg day, today.

Set the boxes to parallel.
Ramped up the weight slowly from just bar to 225.
Dropped the boxes a couple inches below parallel. 225 x 3 for 2-3 sets (can't remember)
Kicked the boxes back up to parallel and added some weight for my full working sets -- 275, on the clock (60 seconds rest), breaking parallel, with a pause at the bottom: 275 x 3, 3, 3, 3, 2, 3

I felt like I was going to die when I finished. No rest for the weary, though. Okay ... a little rest before the support exercises.

Pullthroughs: 120 x 10, 120 x 12, 150 x 10, 180 x 10 -- all very fast.
Ghetto reverse hypers (improvised on the preacher bench): 4 sets of 10
Leg raises: 3 sets of 10, 9, 11

I'm gonna be honest ... I haven't felt that beat after a leg day in a while. Don't get me wrong, I've been spent on max effort/PR days; but I just laid on the floor for a couple minutes when I was done because I was completely exhausted. That was fun. :r

WoW! Look at you..My boy all growns up:r

Nice workout!

[The Professor]

WoW! Look at you..My boy all growns up:r

Nice workout!
:r

I tell ya ... I'm feeling real good right now. I'm at the tail end of my supp cycle; so I've got all this test built up and have had a decent level of intensity with quick recoveries. my back and legs have been treating me well and showing good gains. if it wasn't for my tris, I'd have zero complaints.

almost reaching the 2-year point of going to the gym (October 1st). I'll probably write a longer post reflecting on it; but right now, I'll say that I'm relatively happy with myself. if I can show even half as many gains over the next 2 years as I've already had, I'll be on cloud 9. :D

[BigFrank]

Glad ya had a good workout dokk. No gym tonight for me, both boys and wifey are sick so I gotta play dad. Hitting gym tomorrow. gonna go solo and hit up the hardcore gym in the ghetto and blast some good pulls. Been being lazy bout working out. I think I just need a good ole fashion red blood vessel eyed workout.

Yea pete. I posted that article. I agree with it a lot. A lot of people let other things work school family etc. dictate when they take time off, why not just take 2 weeks off to be a bum?
Ive had 4 beers tonight and some fish sticks. I feel fat and lazy. !!!!

[PeteSB75]

Light day today. Hang/power cleans, incline press and finished off with some close grip pulldowns.

I usually take a week off between switching up workouts, and/or whenever I go on vacation. So it's not 6 weeks/year, but it's 3-4.

[The Professor]

grip & traps day

underhand close-grip rows: 45# x 10, 95 x 10, 135 x 10, 155 x 8, 175 x 6, 175 x 5
db farmer's walks (20 yards ea): 75# x 1, 80 x 3, 85 x 1
one-arm underhand pulldown + hold to failure: 2 "sets" at 75lbs
shrugs: 135 x 10, 225 x 10, 315 x 10, 365 x 8, 405 x 6, 455 x 1/hold
ghetto reverse hypers: 4 sets of 10-12 reps

[Starscream]

Leg day finally. I'm gonna hurt tomorrow. It's already tough to go down stairs.

[DavenportESQ]

Leg day finally. I'm gonna hurt tomorrow. It's already tough to go down stairs.

Wait till you sit down to poo

[The Professor]

Wait till you sit down to poo
rofl!

yeah ... that's a biotch. LoL!





OK ... my question for Dave and others: what are your favorite Good Morning variations (if you like more than one)?

Keep in mind, I'm at (in the words of an employee) a "princess gym" ... so no bands or chains until I buy some of my own. :r

[DavenportESQ]

rofl!

yeah ... that's a biotch. LoL!





OK ... my question for Dave and others: what are your favorite Good Morning variations (if you like more than one)?

Keep in mind, I'm at (in the words of an employee) a "princess gym" ... so no bands or chains until I buy some of my own. :r

I go really light, and do squat good mornings. So basically when I bend over at the waist I am also bending at the knee. Then to come up I really drive my hips forward and lead with a nice pelvic thrust! I keep this really light, and at a moderate speed concentrating on the movement

http://www.deepsquatter.com/strength/archives/dtate3.htm

Thats a great read for anyone, but somewhere close to the middle you will find a few variations of Good AM's

[Mugen910]

chest and I worked the area most people call biceps..I call them twigs. :(

[The Professor]

I go really light, and do squat good mornings. So basically when I bend over at the waist I am also bending at the knee. Then to come up I really drive my hips forward and lead with a nice pelvic thrust! I keep this really light, and at a moderate speed concentrating on the movement

http://www.deepsquatter.com/strength/archives/dtate3.htm

Thats a great read for anyone, but somewhere close to the middle you will find a few variations of Good AM's
Great, now I have "The Time Warp" (from Rocky Horror) in my head. Jackass. :r

Thanks for the link. I've seen that before but never bookmarked it. Tate's rad.

I'll probably do some regular GMs with close stance and wide stance. We'll see what my body tells me tomorrow. :banger

[Starscream]

Not as sore as expected today. I was expecting to be wlking funny, but I'm ok today.:ze

[Starchild]

The warm up morning was 1600m row, 40 knees to elbows.

Workout was:

9 ring dips
15 cleans (#75)
120 jumprope

did 3 rounds of that in 16:13. Wanted to do another round, but I was gassed, and had to get to work.

[The Professor]

Not as sore as expected today. I was expecting to be wlking funny, but I'm ok today.:ze
The second day after is the worst with legs. You're not in the clear yet. ;)

Deadlifts and random sh*t today. It was mediocre. I need the time off....

[King James]

Well I think it is about time. After probably a month hiatus from the weight room, I am going to return today.

I don't really have a good excuse as to why I stopped going. A combination of school, work, and being lazy I suppose. For me, and maybe for alot of people, I find that when it comes to lifting.... if you do it every day, it is REALLY hard to miss a day.... but if you stop doing it, it is REALLY hard to go again.

Hopefully I can get in there the rest of the week and work it back into my schedule to where it feels weird if I don't go, instead of making excuses not to go.

[DavenportESQ]

not as sore as expected today. I was expecting to be wlking funny, but i'm ok today.:ze

doms!!!!!!!

[The Professor]

Hopefully I can get in there the rest of the week and work it back into my schedule to where it feels weird if I don't go, instead of making excuses not to go.

:wo

and that "weirdness" is the most important part. I feel "off" mentally if I don't go in. the hardest thing about this trip I'm about to take is that I've resolved to not go into the gym at all -- not even for cardio (mainly because I know I couldn't just do cardio).

good luck getting back to that place. :tu

[King James]

good luck getting back to that place. :tu

I find it takes me only a week, maybe two, to get back on schedule....so hopefully I can be back in swing by the end of next week.

[DavenportESQ]

Im finally starting to get back to that happy place as well. Its taken me longer than I would have liked, but today was my best workout since I have been back. Nothing crazy weight or exercise wise, but just great intensity the whole time. and I really achieved what I was going for. Pretty stoked

[The Professor]

Im finally starting to get back to that happy place as well. Its taken me longer than I would have liked, but today was my best workout since I have been back. Nothing crazy weight or exercise wise, but just great intensity the whole time. and I really achieved what I was going for. Pretty stoked
Rad. :banger

[Starscream]

Well I think it is about time. After probably a month hiatus from the weight room, I am going to return today.

I don't really have a good excuse as to why I stopped going. A combination of school, work, and being lazy I suppose. For me, and maybe for alot of people, I find that when it comes to lifting.... if you do it every day, it is REALLY hard to miss a day.... but if you stop doing it, it is REALLY hard to go again.

Hopefully I can get in there the rest of the week and work it back into my schedule to where it feels weird if I don't go, instead of making excuses not to go.
I'm in the same boat as you right now. No excuse, but I have to get back into the routine to keep from not wanting to go.
The second day after is the worst with legs. You're not in the clear yet. ;)

Deadlifts and random sh*t today. It was mediocre. I need the time off....
I think I may have spoken too soon, Dokk. The more I walk around class today, the sorer my quads are becoming.




Off day today, tomorrow will be chest and triceps.

[BigFrank]

For good mornings I just load the bar up with 135 and use super strict form 15-20 reps. Ass way out legs close knees barely bent.

[King James]

workout went alot better then I thought it would yesterday. Can't go today....but tomorrow should be clear

[Mugen910]

Back and triceps last night...tonite is shoulders and Legs..gonna see if dead lifts work for me tonite too.

Not really planning to bulk but it just happens since it's manly nature to want to go bigger and heavier...

Quick question..would it be better for weight loss to do a tad lighter weights/longer reps and 4 sets or does heavy weights/short reps and 3 sets help burn fat faster cuz growing muscles burn more calories?

[BigFrank]

Back and triceps last night...tonite is shoulders and Legs..gonna see if dead lifts work for me tonite too.

Not really planning to bulk but it just happens since it's manly nature to want to go bigger and heavier...

Quick question..would it be better for weight loss to do a tad lighter weights/longer reps and 4 sets or does heavy weights/short reps and 3 sets help burn fat faster cuz growing muscles burn more calories?
Deads might be hard to get into. They aren't the easiest lift if done heavy enough. Think if them like squats. They gonna suck, you're gonna be sore, but you will grow and get stronger.

For weight loss. As far as training goes, I would try to keep rest between sets to a minimum. For the big lifts, squats, deads, Mil. Press, and Bench I would stay heavy and rest for the big weight. Assistance work I would do high reps 10+ maybe toss in some super sets, and keep the rest time low. More attention should be paid on diet, if you wanna drop weight. You really do not have to change the way you workout at first when trying to drop weight. Diet change will be more than substation. Tempo changes, things like that I would retain till later in the dieting phase. But if you feel so inclined go right ahead. I would avoid doing more at first. Play that by ear. Get the basics together first, pay attention to your body and if you feel like you can take more go ahead. Avoid over doing it and burning yourself out when trying to drop weight. Slow and steady. I could tell you tons of stories of guys that kill themselves right off the bat and do more harm than anything else.
You can only serve on master. I know some people may disagree. But I have always found personally and by watching others than a long term plan set on one goal works better than having multiple goals. You wanna get big? then get big. You wanna tone up and get ripped, then diet. Guys try to do both and always crash and burn ( some people can get away with this based on genetics and drug use.)

I guess long story short. Pick a goal. Set your plan. Then attack. Do it for 12 weeks solid. Take a week off, re-evaluate your goals. Then re-set your plan according. If A and B weren't working, go with C. I think you get the just of it there. Do what works. Learn what works FOR YOU...and do it.

[BigFrank]

Edit: Trained on Sunday. No gym in 4 days. Big slack-time. Kids and Old lady have been sick. Had some exams at school, and work is still in overtime mode. Going to hit the gym full swing next week. My joints have been very achy as of late, so hopefully this little unplanned time off helps.
I just try to tell myself that Rome wasn't built in a day, and my long term goals will take time also.

Hope everyone else is having better luck than I am making into the gym.

[The Professor]

Took the day off. Mom's trying to make me fatter. Of course she is.

I'm sore from deadlifts yesterday. Haven't been sore in my hams for a little while. I worked them pretty hard this week, though, and the deadlift day was just the last nail in the coffin. Didn't drink enough water while flying yesterday and woke up with a super painful cramp from my calf and extending up into the lower hams (probably just from the calf pulling).

Anyway. Day one of no lifting is done and it brings a little tear to my eye ... even though I know it's for the best.

[icehog3]

Chest and back today, short but intense. Already feeling a little sore. :r

[PeteSB75]

Went heavy this morning. Squatted 315x5, 325x5 and 335x4 (PR); Bar rows for 185x5x3(PR) and finished it off with some dips. I wanted to lie on the floor at the gym for a while after stretching... Damn work.

[Stig]

After a very long time away from the gym due to shoulder and leg injuries (almost 10 months) I have finaly started going back to the gym but am nowhere near what I was doing a year ago. Last year inclined leg presses 28 plates x 10 reps, this week 6 plates x 10 reps x 3 sets and the paid the following day was insane.:( Nothing like having to start all over agian from scratch.

[Mugen910]

Thanks for the info Big Frank...

I didn't get to do dead lifts last night... Was a bit tired from switching over to 4 sets per exercise.

Squats 95 x10, 135 x10, 185 x10, maxed out at 250 x10

Leg extension and hamstring curls after.

Shoulder workout was military press, front raise, and upright row.




Any debate on whether or not the use of the foam padding is detrimental to the building of your traps? Had a guy last night ask me why I used the foam. My answer was "I don't know, I thought you had to"

[PeteSB75]

Thanks for the info Big Frank...

I didn't get to do dead lifts last night... Was a bit tired from switching over to 4 sets per exercise.

Squats 95 x10, 135 x10, 185 x10, maxed out at 250 x10

Leg extension and hamstring curls after.

Shoulder workout was military press, front raise, and upright row.




Any debate on whether or not the use of the foam padding is detrimental to the building of your traps? Had a guy last night ask me why I used the foam. My answer was "I don't know, I thought you had to"

They have foam pads at your gym? Do any actual men train there? :ss

Seriously though, I think the only thing it does is prevent the formation of calluses at your normal bar placement spot. If the bar spot is causing you pain, move the bar. I go with a low bar squat, more comfortable and lets me lift more weight.

I love watching the people who put the pad on the smith machine bar, load up with 10s on each side, and start to squat. It tickles me almost as much as the guy I saw a few weeks ago using his straps to do bicep curls...

[Mugen910]

They have foam pads at your gym? Do any actual men train there? :ss

Seriously though, I think the only thing it does is prevent the formation of calluses at your normal bar placement spot. If the bar spot is causing you pain, move the bar.

I love watching the people who put the pad on the smith machine bar, load up with 10s on each side, and start to squat. It tickles me almost as much as the guy I saw a few weeks ago using his straps to do bicep curls...

No! :r

[PeteSB75]

You coming down for the Big Apple herf, Bao?

[Mugen910]

You coming down for the Big Apple herf, Bao?

Wrong thread Petey...:D


Maybe..not sure.

[PeteSB75]

Wrong thread Petey...:D


Maybe..not sure.

What Not Sure may look like:

http://images.theage.com.au/ftage/ffximage/2008/09/26/lge_Idiocracy_080925114307344_wideweb__300x300.jpg

Gotta do better than that...

[Mugen910]

What Not Sure may look like:

http://images.theage.com.au/ftage/ffximage/2008/09/26/lge_Idiocracy_080925114307344_wideweb__300x300.jpg

Gotta do better than that...

:r:r:r

[DavenportESQ]

http://www.youtube.com/watch?v=-hEEjxdYXog&feature=popular
:r:r:r:r:r:

[The Professor]

http://www.youtube.com/watch?v=-hEEjxdYXog&feature=popular
:r:r:r:r:r:
OMG! LoL!!!!

[icehog3]

No alcohol or supplements? If I abide by this, can I be a dork like Scooby some day too?

[The Professor]

I'll contribute a more serious video to all of this:

http://www.youtube.com/watch?v=JE2yEnzD0jc

Pretty amazing to be hitting those numbers raw ... especially as a bodybuilder.

PS, this guy reminds me a little bit of The Admiral. :salute:

[icehog3]

Dude is jacked!

[The Professor]

Dude is jacked!
Indeed he is ... in every sense of the term.

There's an interview -- post lifting with Muscular Development -- where he's joking around a bunch. He also talks about how he tweaked his ham on one of the squat attempts. Had he not, who knows what his bench and deadlift would have looked like. Another 50 pounds on his total? 80?

Sick. :ze

[dogface_313]

That video is pretty insane! That guy is huge, and incredibly strong. He is certainly powerful, but I would love to see what his agility, and speed look like though

[The Professor]

That video is pretty insane! That guy is huge, and incredibly strong. He is certainly powerful, but I would love to see what his agility, and speed look like though
Why? Different people, different goals. Regardless, I think you'd be surprised at the speed and agility of some of the world class bodybuilders and powerlifters.

[DavenportESQ]

Why? Different people, different goals. Regardless, I think you'd be surprised at the speed and agility of some of the world class bodybuilders and powerlifters.

Idk about bodybuilders. For shows those guys are so stripped down if they walk to fast they might faint...

[dogface_313]

Granted different people have different goals, I myself am more geared towards overall functional fitness(dead lift and squat certainly are very functional moves, not so much on bench). Because of that I am less impressed by one rep maxes, and more impressed with workouts that are high intensity(HR up around 170-180 bpm) for extended periods of time.

such as these:
http://media.crossfit.com/cf-video/CrossFit_AmundsonHeavyFran.wmv
http://media.crossfit.com/cf-video/CrossFitJournal_WarriorTrainerWorkoutPre.wmv

sorry about the language on this last one, suggest you hit the mute button. However, the muscle-up is one of the most functional fitness movement out there, most people can't do one. This is impressive.
http://media.crossfit.com/cf-video/CrossFit_Sherwood30MU.wmv

[The Professor]

Idk about bodybuilders. For shows those guys are so stripped down if they walk to fast they might faint...

Fair enough. I was just thinking about the guy in the video, who is a BB by profession. Certainly at meet time, they're effed. :td

Because of that I am less impressed by one rep maxes, and more impressed with workouts that are high intensity(HR up around 170-180 bpm) for extended periods of time.

Like I said, different strokes for different folks. I'd actually rather be fat and massively strong than "fit." Of course, right now I'm just massively fat. :su :r

[dogface_313]

Fair enough. I was just thinking about the guy in the video, who is a BB by profession. Certainly at meet time, they're effed. :td



Like I said, different strokes for different folks. I'd actually rather be fat and massively strong than "fit." Of course, right now I'm just massively fat. :su :r

Haha, nothing funnier that self deformation. Didn't mean to come in here and start seeming like I am a fitness god.

There are many definitions of "fit" out there, in my mind I would say there has to be a very good balance of strength, speed, agility, balance and flexibility.

Watching those videos got me fired up though, went and did the workout "Fran", forgot how much that one sucks.

[Mugen910]

Idk about bodybuilders. For shows those guys are so stripped down if they walk to fast they might faint...

:r:r

[icehog3]

That video is pretty insane! That guy is huge, and incredibly strong. He is certainly powerful, but I would love to see what his agility, and speed look like though

No need for speed....that Dude doesn't need to run from anyone. ;) :r

[dogface_313]

No need for speed....that Dude doesn't need to run from anyone. ;) :r

Not to sure about that Tom. I know some fellas that revel in taking down guys that are far bigger than them.

[BigFrank]

cross fit is a cult.

[Mugen910]

No need for speed....that Dude doesn't need to run from anyone. ;) :r

Why you telling people? - told u that in private ;)
Posted via Mobile Device

[icehog3]

Not to sure about that Tom. I know some fellas that revel in taking down guys that are far bigger than them.

Some big guys have skilz too, Ryan. ;)

[The Professor]

Some big guys have skilz too, Ryan. ;)
"Don't taze me, bro!" :r ;)

[icehog3]

"Don't taze me, bro!" :r ;)

1:13 mark.... ;)

http://www.youtube.com/watch?v=imtb-9yGJBg

[dogface_313]

No working out for this guy today. To many 12 oz curls last night

[icehog3]

Same here, vodka bit me a bit...back to the gym manana.

[dogface_313]

cross fit is a cult.

Maybe, but it delivers. since starting CROSSFIT my physical training sessions seem easy, i have more energy during the day, have become more flexible, and my functional strength and speed have increased a ton.

[BigFrank]

Performing compound movements both basic and difficult for reps in a state of pre exhaustion while trying to be fast about it? I'll pass.

Quote from Charles Poliquin: "If you try to do everything in your workout, you get nothing. CrossFit is different, and maybe even fun for some people, but it's not very effective. No athlete has ever gotten good training like that."

If it works for you, more power to ya. But only advantage I see in crossfit is you become good at doing crossfit. You want functional strength? Try strongman training.

[BigFrank]

Gym tonight was rough.
Power Cleans, Heavy Rows, Chins, and Band Pull aparts.

Back 100% tomorrow.
Ordering a prowler and some heavy handles for farmers walks this week. Might try to get someone ( welder ) at work to make me a pair before I order a pair.

[DavenportESQ]

Performing compound movements both basic and difficult for reps in a state of pre exhaustion while trying to be fast about it? I'll pass.

Quote from Charles Poliquin: "If you try to do everything in your workout, you get nothing. CrossFit is different, and maybe even fun for some people, but it's not very effective. No athlete has ever gotten good training like that."

If it works for you, more power to ya. But only advantage I see in crossfit is you become good at doing crossfit. You want functional strength? Try strongman training.

Agree 100% While I try to add circuits in. I do it to break monotony at the gym, also on days when I do not have a lot of time. Or I use it as a more cardiovascular work out.

This whole term of "functional strength" that everyone throws around is kind of ridiculous. Who judges what is functional and not? If your a strongman isn't squatting 1000lbs functional? Is it functional for you to be able to do 1000 burpees in a day?

BTW Poliquin is the man, the myth and the legend. I have been lucky enough to meet him and chat a little bit and he is a true great one. An innovator and someone who really to me is about "functional strength"

side note isn't this a pumping iron thread?Not a silly pilates, or fitness thread?OR YOGA FOR THAT MATTER:r:r:r;s

[The Professor]

side note isn't this a pumping iron thread?Not a silly pilates, or fitness thread?OR YOGA FOR THAT MATTER:r

Hey! I haven't mentioned the "Y" word for a long time. :r No time or energy for that sh*t once I started really kicking it up with the iron. Speaking of, I can't effing wait to get back into the swing of things this week. Westside-style ME/DE split? Yes please. :tu

[icehog3]

.

This whole term of "functional strength" that everyone throws around is kind of ridiculous. Who judges what is functional and not? If your a strongman isn't squatting 1000lbs functional? Is it functional for you to be able to do 1000 burpees in a day?


Word.

side note isn't this a pumping iron thread?Not a silly pilates, or fitness thread?OR YOGA FOR THAT MATTER:r:r:r;s

Maybe someone should start a fitness thread. I don't mind people talking about their other fitness routines and goals here, but when people start bashing powerlifting, Olympic lifting, bodybuilding...well, this just ain't the thread to do that in.

[The Professor]

Word.



Maybe someone should start a fitness thread. I don't mind people talking about their other fitness routines and goals here, but when people start bashing powerlifting, Olympic lifting, bodybuilding...well, this just ain't the thread to do that in.
Double/triple WORD. :banger

I wanna be fat in peace. ;)

[icehog3]

Double/triple WORD. :banger

I wanna be fat in peace. ;)

;)

I can lift cars, I can play hockey against the 21 year olds...I don't want to feel bad because I can't keep up on the latest aerobic circuit training. :r

[dogface_313]

If it came off that I was bashing power lifting or oly lifting then I apologize. My first post in this thread was saying how amazed I was by that guy's lifts. Most of my workouts do in fact incorporate oly lifts, whether they be deadlifts, cleans, snatches what have you. If I came off as disrespectful once again I apologize, I just enjoy working out and staying in shape and felt like discussing it. The only thing that has been bashed by anyone is Crossfit. But like it was said before different people have different goals.

[icehog3]

No apology necessary, Ryan, we are just used to talking about the more traditional weight training in the thread. Like cigars, it's different strokes for different folks. Hopefully we can all discuss ideas and routines without judging others'. I will do my best to live up to that best I can.

[DavenportESQ]

No apology necessary, Ryan, we are just used to talking about the more traditional weight training in the thread. Like cigars, it's different strokes for different folks. Hopefully we can all discuss ideas and routines without judging others'. I will do my best to live up to that best I can.

Mostly I don't want to hear about Dokk doing yoga :r

[icehog3]

Mostly I don't want to hear about Dokk doing yoga :r

I can live with it if he posts up some pictures. :r

[DavenportESQ]

I can live with it if he posts up some pictures. :r

Maybe the scenery whose doing it with him

[icehog3]

Maybe the scenery whose doing it with him

I want to see his leotard. ;)

[The Professor]

I hate u all. :r:r:r
Posted via Mobile Device

[PeteSB75]

I'll see if I can get a pic of me spinning one of these days for you Tom. You can put it on your fridge next to the one of Dokk in his leotard. :ze

Good lifts this morning, heavy dead and some higher volume work. Dead 275x4, 315x2 PR reps, OH DB Press 55x12,10,10 and finished up with Lat pulldowns for 180x10,8,8.

Fiance is off today, so she made me a nice bacon & cheese omelette before I headed off to work. always great having a cooked breakfast in the morning after the gym.

[icehog3]

Sweet, Pete! :r

Almost Gym Time For Bonzo.... :ze

[gorob23]

I was wondering...can I banter here :tpd:

Rob ;s

[Mugen910]

Mostly I don't want to hear about Dokk doing yoga :r

I can live with it if he posts up some pictures. :r

Dead bug or Downward Dog? :r

[Mugen910]

side note isn't this a pumping iron thread?Not a silly pilates, or fitness thread?OR YOGA FOR THAT MATTER

Word.

Maybe someone should start a fitness thread. I don't mind people talking about their other fitness routines and goals here, but when people start bashing powerlifting, Olympic lifting, bodybuilding...well, this just ain't the thread to do that in.

:hm...now I feel like a fool for having posted up my daily runs during my marathon training...:(

[icehog3]

:hm...now I feel like a fool for having posted up my daily runs during my marathon training...:(

See our subsequent posts....not an issue, Brother Bao! :tu

[BigFrank]

If it came off that I was bashing power lifting or oly lifting then I apologize. My first post in this thread was saying how amazed I was by that guy's lifts. Most of my workouts do in fact incorporate oly lifts, whether they be deadlifts, cleans, snatches what have you. If I came off as disrespectful once again I apologize, I just enjoy working out and staying in shape and felt like discussing it. The only thing that has been bashed by anyone is Crossfit. But like it was said before different people have different goals.
I dont think anyone was put off or offended by anything ya said. I just like most others try to help fellow brothers here go in the right direction. Opinions are like assholes, everyone has one and they usually stink. Unless it is Jessica Alba then its all roses and such. Anyways. Like I said bro, if crossfit is working for you then I am happy. I dont care if we even talk about pillates or whatever here. Doesnt matter to me. I just offer my experience and thoughts to others hoping it will help in the end. I dont want to see anyone waste time or hurt themselves.

But a Ban on Dokk and Yoga is a must.

No gym tonight my upper back is shot. Power cleans are a must for anyone who wants a huge upper back. My traps are extremely sure.

[icehog3]

Tore up back today, lots of heavy rows and lots of pull-ups. Gonna need to throw in some power cleans next back day, Frank. :tu

[BigFrank]

Tore up back today, lots of heavy rows and lots of pull-ups. Gonna need to throw in some power cleans next back day, Frank. :tu
If you decide to do them, I would do them first. They are great for a warmup exercise. Plus doing them without much in the tank isnt a good idea figuring they are a full body lift.

[gorob23]

Word.



M when people start bashing powerlifting, Olympic lifting, bodybuilding...well, this just ain't the thread to do that in.

;s ....


Rob

[icehog3]

If you decide to do them, I would do them first. They are great for a warmup exercise. Plus doing them without much in the tank isnt a good idea figuring they are a full body lift.

Will do, Frank, thank you. :tu

;s ....


Rob

For what? You rock! And you love the Blackhawks! :D

[DavenportESQ]

http://www.youtube.com/watch?v=UheCchftswc&feature=PlayList&p=6383273DDA441672&index=0

Shorts not included

[PeteSB75]

http://www.youtube.com/watch?v=UheCchftswc&feature=PlayList&p=6383273DDA441672&index=0

Shorts not included

I really need to get me a pair of those shorts. They look like they'd be great for doing yoga in. Dokk?

[The Professor]

I repeat: I hate u all.

I swear that I will never talk about yoga again. I haven't even been in a very long time. Hell ... I only ever went 2-3 times. :r

A$$holes. :fu2 :r

Max effort leg/back day

Cardio warmup: 10 minutes on recumbent bike

Good AMs: worked up with sets of 3-5 from 45 (bar) to 275, adding 25s or 45s every time. Did a couple sets of 295. Got some spotters and cranked out 315 x 3 (PR). Was going to go for more; but I didn't want to ask for spotters again.

Squats: 225 x 5, 225 x 5, 275 x 3

Partial deadlifts: 135 x 8; 185 x 8 x 3sets

Ghetto reverse hypers: 4sets of 10

Pull down abs: 200 x 10, 12, 9; 170 x 10

[longknocker]

I really need to get me a pair of those shorts. They look like they'd be great for doing yoga in. Dokk?

Wowwwww! You're "Lookin Good", Dokk!:r

[PeteSB75]

I repeat: I hate u all.

I swear that I will never talk about yoga again. I haven't even been in a very long time. Hell ... I only ever went 2-3 times. :r

A$$holes. :fu2 :r


Blame Tom. Or maybe me, but mostly Tom. :tf



















:ss

[icehog3]

Blame Tom. Or maybe me, but mostly Tom. :tf




I'm OK with that. ;)

[BigFrank]

Blame Tom. Or maybe me, but mostly Tom. :tf
lol!!!

[PeteSB75]

Good lifts this morning. Bench 190x5, 195x3, 200x3(PR Reps). DB Row 85x5x3, and Front Squats 135x5, 155x5, 165x5.

Knee hurts and I feel fat, but stronger.

[Mugen910]

My abs are killing me! I've been using my core a lot with golf and softball but I think it was the squats but I'm not sure since that was days ago. :confused: Gym tonite should be light.

[The Professor]

Max effort chest, today. Theoretically, I probably shouldn't have done this today given some left shoulder pain and tricep weirdness. That said, I'm glad I listened to my inner reckless Gerry adn went ahead with it because I totally feel better now. :D

Accessory warm-ups (mostly tricep exercises)

Floor presses: 45# x 10r x 2s; 95 x 10 x 2; 135 x 5; 155 x 3; 175 x 3; 185 x 3; 200 x 2; 205 x 1 (1RM for any kind of press). I'm happy with that result. Makes me think that 225 on flat bench is close....

JM presses: 45 x 10; 65 x 8; 75 x 8; 85 x 8, 8, 7

HS low-rows: 2pie x 10; 4 pie x 10 x 2; 4pie + 2 25s x 8

External shoulder rotations (cable): 20 x 10 x 4

Internal shoulder rotations: 30 x 10 x 2

Face pulls: 100 x 10 x 3; 120 x 10

That's it. Fun day and I'm feeling relatively good. Time to hit the showers and get to work.

Happy lifting to all! :ze

[SilverFox]

Good lord

Second day back at it after 3 years of getting fat.

Who woulda thunk I could get so out of shape.

starting slow

Today was 30 min intense cardio between 130 and 135 bpm - I swear I felt a plate of nachos pass through my aorta

The chest and shoulders

Flat bench press 3 sets 12 by 150 (couldn't finish the last set :( )
Military press 3 sets 12 by 70 (have to go easy here blew out my shoulder in car crash 2 years ago)
Pec flys flat bench 3 X 12 at 30 (again couldn't finish the last)
Dumbell press incline 3 sets 12 by 50
Front shoulder raises 3 sets 12 by 25

Finished off with pushups till I faceplanted on the matts. I am way out of shape, gonna be an uphill run.

[icehog3]

Good luck Shawn! :tu

Took it fairly easy today, tomorrow is first pre-season game, and I need to save some "gas". ;)

[The Professor]

Good luck Shawn! :tu

Took it fairly easy today, tomorrow is first pre-season game, and I need to save some "gas". ;)
Eat some of those tacos ... you'll have plenty of gas! ;)

[icehog3]

Eat some of those tacos ... you'll have plenty of gas! ;)

Wrong "gas", Dokk :r .......I think tomorrow will be Pad Thai. ;)

[The Professor]

an "off" day today -- just random support stuff.

Warmup

Plate-loaded pull downs: 188lbs x 10reps x 4sets

Superset:
External shoulder rotations: 25 x 10 x 4
Internal shoulder rotations: 25 x 10 x 4

Superset:
Cable rope crunches: 200 x 15,15,12,11
Seated machine flyes: 145 x 10 x 4

Nothing particularly "hard" -- just going in for the reps to get the blood flowing to my muscles. :D

Tomorrow is DE leg day. :tu

[dogface_313]

My upper body needs a beating. Going to do pushup/pullup workout until my arms chest and back are numb tonight.

[Mugen910]

shoulders and chest last night...nothing special..

[The Professor]

Ordered some new wrist wraps (mine are getting shredded, loosing some support, and are close to 2 years old) and my first briefs: Inzer Heavy Duty Groove Briefs. :tu

I wish they'd come before I lift Monday; but they won't, which is fine.

[icehog3]

Ordered my first briefs: Inzer Heavy Duty Groove Briefs. :tu

I wish they'd come before I lift Monday; but they won't, which is fine.

No pics, please Dokk! :r

Back to the gym manana, only overtime so I will go a tad late.

[The Professor]

No pics, please Dokk! :r

Back to the gym manana, only overtime so I will go a tad late.
Damn ... I was all set to model them for you. :fu2

I'm going late, too, Admiral ... I just woke up!. :r

[GreekGodX]

Ordered some new wrist wraps (mine are getting shredded, loosing some support, and are close to 2 years old) and my first briefs: Inzer Heavy Duty Groove Briefs. :tu

I wish they'd come before I lift Monday; but they won't, which is fine.

Don't mean to be an a$$ but why are you using wrist straps? I know what the purpose of them are, but don't you want to build a stronger grip/bigger forearms?

Maybe I'm in a bad mood this morning because I decided to go to my schools gym instead of my normal gym, only to realize I forgot my student id. They apparently have a strict policy on not letting you in without it. Unfortunately again for me a girl who looked like she ate 2 other girls was working. So no charm was getting me in unless I had a cow to offer as a sacrifice. :mad:

[Mugen910]

Don't mean to be an a$$ but why are you using wrist straps? I know what the purpose of them are, but don't you want to build a stronger grip/bigger forearms?

Maybe I'm in a bad mood this morning because I decided to go to my schools gym instead of my normal gym, only to realize I forgot my student id. They apparently have a strict policy on not letting you in without it. Unfortunately again for me a girl who looked like she ate 2 other girls was working. So no charm was getting me in unless I had a cow to offer as a sacrifice. :mad:

Kris...Isn't there a point to which wrist straps are needed. As far as curls go maybe his biceps are builder faster than his forearms and he doesn't want to plateau at a certain weight? :confused:

Personally I like the idea of not using straps and now I have to break the habit of using foam pads for squatting now that Pete says I'm a sissy-boy..

Hope your day gets better Kris..:tu

[PeteSB75]

Don't mean to be an a$$ but why are you using wrist straps? I know what the purpose of them are, but don't you want to build a stronger grip/bigger forearms?

Maybe I'm in a bad mood this morning because I decided to go to my schools gym instead of my normal gym, only to realize I forgot my student id. They apparently have a strict policy on not letting you in without it. Unfortunately again for me a girl who looked like she ate 2 other girls was working. So no charm was getting me in unless I had a cow to offer as a sacrifice. :mad:

I dunno about Dokk, but I only use straps for deads, and only on the work sets. Personally, I do want to build stronger grip, etc. so I go normal grip up to about 225-250, but I am deadding 315 right now and my grip doesn't keep up. I find the over-under grip incredibly uncomfortable and it distracts from my lift. I can use a hook grip at 250-275, but it's a struggle and I'm lazy, so I go normal grip on my warmup sets and straps on my work sets.

[PeteSB75]

Kris...Isn't there a point to which wrist straps are needed. As far as curls go maybe his biceps are builder faster than his forearms and he doesn't want to plateau at a certain weight?

Personally I like the idea of not using straps and now I have to break the habit of using foam pads for squatting now that Pete says I'm a sissy-boy..

Hope your day gets better Kris..:tu

Sissy-boy? You mean girly-man. :fu2 :ss

Oh, and Bao, what are curls? I thought your hair was straight when I met you at shack... :confused: :tf

[GreekGodX]

I dunno about Dokk, but I only use straps for deads, and only on the work sets. Personally, I do want to build stronger grip, etc. so I go normal grip up to about 225-250, but I am deadding 315 right now and my grip doesn't keep up. I find the over-under grip incredibly uncomfortable and it distracts from my lift. I can use a hook grip at 250-275, but it's a struggle and I'm lazy, so I go normal grip on my warmup sets and straps on my work sets.

I've toyed with idea of using wraps on deadlifts but I've been able to use an alternating grip with no problems. There is a risk of tearing a bicep with such grip but I doubt that will happen. I can use a snatch grip up until 315 and have worked very hard to get there. Using wraps may allow you to lift some heavier weights but you are cheating your forearms and not allowing them to grow. To me it is more beneficial to get your "weak" point up (in this case forearms) so that you can also make gains in other lifts. If you are only using the wraps on max lifts I can see the argument, but using them during regular lifts I don't feel is the best strategy.

[The Professor]

Don't mean to be an a$$ but why are you using wrist straps? I know what the purpose of them are, but don't you want to build a stronger grip/bigger forearms?

But you can't help yourself. ;)

I said wrist WRAPS not wrist STRAPS. I don't use straps unless I've overtrained grip and want to focus on a some specific muscle group -- e.g., I'll use straps on 400lb+ shrugs because by that point in the week, my grip has had enough but my traps can still take more.

Wraps, on the other hand, are really for joint protection. I have a bad right wrist from too many years of writing hard, grading papers, etc. So I use them anytime my wrists are supporting a lot of weight.

[The Professor]

I dunno about Dokk, but I only use straps for deads, and only on the work sets. Personally, I do want to build stronger grip, etc. so I go normal grip up to about 225-250, but I am deadding 315 right now and my grip doesn't keep up. I find the over-under grip incredibly uncomfortable and it distracts from my lift. I can use a hook grip at 250-275, but it's a struggle and I'm lazy, so I go normal grip on my warmup sets and straps on my work sets.

I think it all depends on your goals. I want to be a powerlifter. As a powerlifter, I won't be allowed to use straps to assist a lift. As such, I don't train with straps on the deadlift anymore. If I was more interested in building posterior chain and didn't care about my grip being able to hold 500lbs, then I'd probably hit deads with straps for reps. So it's all about your goals, bro.

[icehog3]

Hola Gym Goers!

Off to the gym shortly, then home to catch the Hawks game before my overtime gig tonight.

I use straps on my heaviest sets of shrugs, and a couple back exercises...and my forearms don't look "girly". ;)

[DavenportESQ]

Well I guess it just matters what your goals are? If your goals are to have big forearms then no don't worry about straps. but if You want to be able to work exercises to your max ability why not use them? Am I supposed to just deadlift 135 because my grip suchs but my back and legs can handle it? Don't think so

While I was in college the whole strap idea was big because we were doing a lot of olympic lifting. I never used straps until I was doing heavy singles, doubles or triples. But for me it was more important to be able to clean 400 no matter how I did it.

I don't see any reason in limiting yourself. Its kind of like a belt. I don't use belts * I did on my heavy squat singles* but I know I could do more with a belt. and even more in a squat suit.

Enough with my ranting and raving. I had a nice chest workout at the gym!

[The Professor]

Mediocre DE leg day ... partly, probably, because I didn't do it until so late in the day.

Warmups & stretches

Box squats (below parallel): 225 (62% 1RM) x 2 reps x 10 sets ... on the clock (45-60 seconds rest b/t each set)

Deadlifts: got this idea from Gerry, who pulled 225 x 32 the other day; sooo... 225 x 20 (grip was fine, hams were just giving out after all those squats), and 225 x 10

Ghetto reverse hypers: 10 x 4

Ab work: I tried to do pul-down abs; but as soon as I setup to pull the weight down, both of my calves cramped at exactly the same time and in exactly the same spot. Tried to do cable rope crunches, then ... and my hip cramped. :td Guess my body was trying to tell me something -- like it's time to eat a banana once every day or two.

Called it quits at that point because my body was clearly shot. :rolleyes:

I am a weak unicorn. :r

Tomorrow I'll hit DE chest day in the morning. :tu

[GreekGodX]

But you can't help yourself. ;)

I said wrist WRAPS not wrist STRAPS. I don't use straps unless I've overtrained grip and want to focus on a some specific muscle group -- e.g., I'll use straps on 400lb+ shrugs because by that point in the week, my grip has had enough but my traps can still take more.

Wraps, on the other hand, are really for joint protection. I have a bad right wrist from too many years of writing hard, grading papers, etc. So I use them anytime my wrists are supporting a lot of weight.

And clearly I accomplished that :banger

as far as the straps I agree in their use for max lifts or reps in low ranges. I wasn't really familiar with your lifting abilities.

I don't believe in using them if you are using it to hide a weakness. That is the best way I can describe it.

[icehog3]

I don't believe in using them if you are using it to hide a weakness. That is the best way I can describe it.

But say I can only shrug 405 without straps, Christos...my traps can handle more stress but my grip cannot...why not use straps to do some sets at 495 or 585? ;)

Good back workout today...started with lots of different grips on pullups...then heavy barbell and Tbar rows..finished with some one armed rows. And I didn't use my straps. :r

[The Professor]

Damn my legs are hurting today. :r I thought I had enough protein yesterday; but clearly I was mistaken. I think I must have been quadding the weight off the rack for squats, too, which sucks. Anyhoo....

Dynamic effort chest day.

Warmups (tricep rope press-downs, overhead rope extensions, lat pull-downs, flat bench)

Speed bench, on the clock (45-60secs), 60% 1RM: 135 x 3reps x 3sets w/normal grip; 135 x 3 x 3 w/medium grip, 135 x 3 x 2 w/close grip

Flat bench to 1RM: 155 x 3, 185 x 1, 205 x 1, 225 x 0 (almost there ... spotter gave me a little help). Got a good constructive critique of my bench -- mainly that I'm not breathing right, which is effing it up; so I dropped it back down to 135 and did a couple of sets to failure practicing my breathing ... something like 10 and 7 reps (I forget).

JM Presses: 45 x 10, 65 x 8, 85 x 8 x 3 (or maybe it was 4 sets)

One-arm DB rows: 105 x 5, 115 x 5, 125 x 5, 6, 7

Internal & external shoulder rotations, superset @ 20lbs: internals were always 20 reps, externals went 20, 17, 15 ... 3 sets of each in the circuit with no rest between each set.

It was an okay day. I feel like I'm showing progress on my bench again and will be hitting 225 legit before long. Feels like not that long ago that I was hitting 135 legit ... actually, it was about a year ago. :r Met a guy who lifts for power today. Unfortunately, he has 3 kids and can't really commit to a regular schedule.

Anyway ... feeling pretty thrashed right now. Think I'll have my shake and start making some breakfast. Mmmmm ... egg whites. I hope I have some bacon in there, too. :dr

Happy lifting to all today. :ze

And good luck to Gerry, Rob, and Larry in their 10k today!!!

[DavenportESQ]

I got a nice litle leg thrashing today

3x20 Good AM
3x20 overhead squats-Light
3x15 front squats-worked up to 225
3x12 at 315
2x10 at 405

Yum

[The Professor]

I got a nice litle leg thrashing today

3x20 Good AM
3x20 overhead squats-Light
3x15 front squats-worked up to 225
3x12 at 315
2x10 at 405

Yum
Dave,

U r a monster. :tu

[Mugen910]

I got a nice litle leg thrashing today

3x20 Good AM
3x20 overhead squats-Light
3x15 front squats-worked up to 225
3x12 at 315
2x10 at 405

Yum

:banger

That's a nice workout.

[The Professor]

Support Day....

Warmups

Barbell shrugs: 135 x 10, 225 x 7, 315 (strapped) x 10, 405 (strapped) x 5, 5, 6 -- my grip was for shiz today.

Rack walkouts/unrack & hold for 5-count: 225 x 2, 315 x 2, 365 x 2, 405 x 2, 455 x 2, 495 x 2 -- really, I just wanted to use this as a functional core exercise and to trick my body into think I'm serious about squatting that kind of work. It was also just practice unracking without quadding the weight out. It was pretty fun. :tu

Pull-down abs: 170 x 20, 180 x 15, 200 x 10, 200 x 10 -- no cramping today. :wo

Internal & external shoulder rotations: both 20 lbs, 20 reps on the internal, 15 reps on the external, 3 supersets with no rest.

Face-pulls: 100 x 12, 120 x 10, 10, 10(? ... can't remember if I did a 3rd at 120 :r)

Finished off with some stretching on a mat. Wish I had a foam roller or something like that ... I could really use it about now. :hm

It's possible that this all was very unwise the day before my max effort leg/back day; but we'll see tomorrow. LoL! Happy lifting to all! :ze

[DavenportESQ]

I'm wasted. legs=toast

[The Professor]

I'm wasted. legs=toast
well duh ... you're a monster, not a superhero. ;)

[Poronico]

I guess I can post in here now since I am actually working to better myself :P

Starting P90X in the AM, Wish me luck!

[icehog3]

Good luck Jesse! :tu

[Poronico]

Thanks Admiral :salute:

[The Professor]

Max Effort Legs & Back

Warmups and stretches

Good mornings:
45 x 10
95 x 8
135 x 5
185 x 5
225 x 3
275 x 3
295 x 2
315 x 3
335 x 3
365 x 1 (New PR [and a 50lb one at that]!!! Last PR was set last week with a 315 x 5. This time, the first rep was clean; second rep was bad form, so I'm not counting it. Funny thing is that when the guy who works there came over to spot me, he was like "You're gonna do good mornings with THIS?!?" I laughed, told him "just one," explained it was part of Westside, etc. I'm pretty sure he thought I was gonna fail out on the attempt. :r )

Partial deadlifts: 135 x 8 x 3 (second set was 185; but form was bad; so I'm not counting)

Pulldown abs: 12, 10, 10, 8 reps

Ghetto reverse hypers: 10r x 4s (these aren't working anymore -- I go up too high without weight on my feet ... almost flipped over :r)

Captain's chair leg raises: 10r x 4s

Did some stretching and took a soft bar and rolled out my leg and arm muscles a little, which felt real good. I need to buy a foam roller for prehab/rehab work....

Hope everyone has a good day lifting!!! :ze

[Starchild]

A good cardio workout this morning. 800m run for a warm up, then:

400m row
25 situps
20 air squats
15 pushups

5 rounds took me just over 22 min. Got a nice little sweat going.

[dogface_313]

I guess I can post in here now since I am actually working to better myself :P

Starting P90X in the AM, Wish me luck!

Good luck!!

P90X is a great program. Those workouts are intense.

[Mugen910]

wasn't in the mood for much last night so a few exercises for the biceps, shoulders, and triceps.

[icehog3]

Hope everyone has a good day lifting!!! :ze

Glad you had a good day in the gym, Dokk! :tu

I am off today, but have a late hockey game. :ih

[Poronico]

1st day of P90X down and I am Effin Exhausted! gonna be sore tomorrow!

[zemekone]

100 reps of squats @ 135lbs
100 reps of cleans @ 105lbs,
100 pullups with 50lbs on my waist
hour of cardio...

i need to stop being lazy and try to get serious... ;s