Pumping Iron with Zemekone and Icehog3

[DavenportESQ]

Went in, tried to lift. Tweaked something in the right bicep and peck. Not happy about it

[icehog3]

Went in, tried to lift. Tweaked something in the right bicep and peck. Not happy about it

Ice, Aleve and Herf, Dave. :)

[BigFrank]

Went in, tried to lift. Tweaked something in the right bicep and peck. Not happy about it
Sorry to hear about that. Howd it happen?

[BigFrank]

Pull Day yesterday
575x1 575x1 575x1 Was feeling lazy and just pulled singles.
GHR
Reverse Hypers
Ab Work
Rear Delts
Hammer Curls and Grip work.

[DavenportESQ]

Sorry to hear about that. Howd it happen?

Not sure what it was, just really deep soreness feeling better though. I figure Ill take a few days off hit it on tuesday see how things are going

[BigFrank]

Not sure what it was, just really deep soreness feeling better though. I figure Ill take a few days off hit it on tuesday see how things are going
Good to hear bro.
If your feeling in the mood, I just picked up one of those roll on icy hot tubes. That stuff is rather intense. Compared to the horse grade crap I have used in the past, its rather strong. 15% menthol. Might be worth grabbing some, get into that deep soreness.

[PeteSB75]

Apparently I have patelar tendonitis in my right knee, and to a much lesser extent in my left. Doc gave me a strap to wear that will change how the tendon takes pressure. Used it this morning for a somewhat heavy squat/dead day. Felt ok.

[BigFrank]

Get some icy hot and advil.

[PeteSB75]

Get some icy hot and advil.

I have icy hot and will use it more regularly. He prescribed some naproxen, so advil is out for me until this is done, both NSAIDs - does nothing but mess with your liver. Knee feels better after frequent stretching, even after lifting fairly heavy on it.

Deloading week started today with some flat bench, incline bench, cable flys and 21s.

[BigFrank]

I have icy hot and will use it more regularly. He prescribed some naproxen, so advil is out for me until this is done, both NSAIDs - does nothing but mess with your liver. Knee feels better after frequent stretching, even after lifting fairly heavy on it.

Deloading week started today with some flat bench, incline bench, cable flys and 21s.
Maybe instead of deloading, just take a planned week off.
Squats tonight. New guys I'm training with Squat and Pull on the same day. Going to give it a go tonight see how it works out. I've only been training 3 days a week recently. So Mil presses will have to be added either on bench night, or on assistance day.

[PeteSB75]

Maybe instead of deloading, just take a planned week off.
Squats tonight. New guys I'm training with Squat and Pull on the same day. Going to give it a go tonight see how it works out. I've only been training 3 days a week recently. So Mil presses will have to be added either on bench night, or on assistance day.

I took a week off about a month ago, and I seem to be feeling better lifting on it and using it more, than not. I'm supposed to start seeing a physical therapist this week, so I'll see what (s)he has to say about it.

[BigFrank]

Squatting and Pulls tonight.
Squats 505x2,2,2 Had a lot of form issues. They will need some attention
Pulled 515x2 Gased
Pull 515+doubled bands x 0 almost pulled it.
GHR
Reverse Hyper
Abs

I Honestly felt like I only gave 85% tonight. But I did not want to totally destroy myself. It's very different squatting then pulling. But during a meet your deadlift will always be performed with not much left in the tank. Makes sense I suppose.

[PeteSB75]

Deload week continuted with back/tricep work today. Good to get the blood flowing.

[icehog3]

Much needed off day for me...back at it tomorrow.

[The Professor]

Back at it after taking time off for travel and recovery after the travel. Felt okay in there today -- just squats, kneeling squats, deadlifts, and pull-down abs.

[DavenportESQ]

Haven't lifted in a week. Finally starting to recover from a little bit of sickness, and soreness in the peck...Kinda going through some ideas of how I want to approach the next weeks

I need some new ideas for working out. I'm just getting bored Anyone have anything

[icehog3]

Haven't lifted in a week. Finally starting to recover from a little bit of sickness, and soreness in the peck...Kinda going through some ideas of how I want to approach the next weeks

I need some new ideas for working out. I'm just getting bored Anyone have anything

I have a goiter. :r

You have the knowledge, Brother, just switch it up and do a program you haven't done for a long time to get back into it mentally...the physical part is easy for you.

[PeteSB75]

Light shoulders and a little abs today. Standing press, upright rows, seated press, followed by leg raises. I really don't want to be at work today.

[The Professor]

chest, upper back, shoulders, and arms today. nothing stellar ... but I'm happy to be doing it again. I'll probably just do some cardio this weekend and repeat one day lower, one day upper next week since I leave for Ohio on Tuesday afternoon. :td

[BigFrank]

assistance crap a few hrs ago.
nothing special
rows
t bar rows
band pull aparts
band raises
cleans
hammer curls
grip work

[icehog3]

Back day...concentrated on reps.

225 on the Bent Over Rows for 6 sets of 18.

5 plates on the T-bar for 5 sets of 15.

Pull-ups to failure, then some cable work to finish off.

[BigFrank]

Looks like a nice pump workout there Tom. Been doing more barbell rows myself. Couple guys I train with think that is what is holding my bench back.

row = grow

[DavenportESQ]

Looks like a nice pump workout there Tom. Been doing more barbell rows myself. Couple guys I train with think that is what is holding my bench back.

row = grow

A lot of people don't realize that a huge roll in the Bench is Lats/Tri's

Thats why you see the really big benchers doing a lot of dips with added weight (think belt with plates)

I have in the past always done some sort of row on my bench days as well, but I think I am going to do more concentrated muscle group days

Chest day

Back Day

Shoulders

Legs

[icehog3]

Looks like a nice pump workout there Tom. Been doing more barbell rows myself. Couple guys I train with think that is what is holding my bench back.

row = grow

If your bench is "held back", Frank, I shudder to think of what it will be like when you unleash it! :r

[BigFrank]

A lot of people don't realize that a huge roll in the Bench is Lats/Tri's

Thats why you see the really big benchers doing a lot of dips with added weight (think belt with plates)

I have in the past always done some sort of row on my bench days as well, but I think I am going to do more concentrated muscle group days
Chest day
Back Day
Shoulders
Legs
I couldn't agree more. I've recently taken a break from doing dips but they will return to the program shortly.
Right now it's
Squat - Pull - assistance ( mainly GHR, reverse hyper and abs )
Bench - bench variation ( band / chains etc ) tris abs ghr etc
Upper back grip and moderate bicep work , more abs ghr etc

If your bench is "held back", Frank, I shudder to think of what it will be like when you unleash it! :r
Ya it's kind of weird. I was training with one group of guys let's say mid range powerlifters to now training with elite level guys. And it was weird being told my form was awful and I was full of weaknesses. Was surprising to me to be honest. Hopefully with the problems now being address I can move even farther forward.
It's funny at the old gym benching 400+ was big dog status. Now my heaviest sets are working up sets for these other guys.

[icehog3]

Ya it's kind of weird. I was training with one group of guys let's say mid range powerlifters to now training with elite level guys. And it was weird being told my form was awful and I was full of weaknesses. Was surprising to me to be honest. Hopefully with the problems now being address I can move even farther forward.
It's funny at the old gym benching 400+ was big dog status. Now my heaviest sets are working up sets for these other guys.

Always enjoyed training with the serious powerlifters back in the day, Frank. Even the ones I could never keep up with provided both inspiration, encouragement and entertainment.

[BigFrank]

Always enjoyed training with the serious powerlifters back in the day, Frank. Even the ones I could never keep up with provided both inspiration, encouragement and entertainment.
I hear ya on the entertainment factor. One of the guys seriously takes naps between sets. Like a big land mammal.

[icehog3]

I hear ya on the entertainment factor. One of the guys seriously takes naps between sets. Like a big land mammal.

:r

Had a 45 pound plate fall off the rack and hit me above the ankle. It stopped hurting after 5 minutes, but when I got home to hit the shower, my shin looks like a garden snake than ate a lemon whole! I have ice on it now, hope it is just a goofy bruise.

Can't have any leg problems tonight...double header on deck. Hoping we have enough reserves for anyone who can't go two....I know I will be playing both. ;)

[DavenportESQ]

Beast!

I decided to hit the Gym today, Did a nice Squat, Leg Curl, Good AM work out
Also supplemented some curls for the gurls,

Tomorrow is off, but will prob. hit tues/wens Thursday off Friday/saturday/sunday Monday off

That is unless I have anymore 4:30 Am nights, like last week

[icehog3]

My schedule is identical to yours, thank goodness my gym is open Thanksgiving. :)

My "lemon" is smaller since icing it...now it looks like a couple walnuts. :r

[PeteSB75]

Good luck in the games today. Don't skate that ankle into oblivion.

Higher rep chest day for me today. Flat bench 155x12,12,10, incline bench 135x10,8,8. Finished off with some 21s.

Took the weekend off, was supposed to do legs but felt lazy and sat around and baked cookies instead... Also don't want to go hard on my knee until after I meet with the physical therapist - going tomorrow after work.

[BigFrank]

Squatted and pulled last night.
squats 515x2,2,2( I think it was more like 530) Thicker bar and heavy duty metal collars. Plus I'm bad at Math and 100 pounds plates confuse me.
Deadlifts- 450x3,1 ( I think it was like 475 because of the above mentioned failure at math)

Worked on some form issues with pulling also. Luckily the form problems are VERY minor with pulling. But as minor as they are they are killing me for weight.
Without going into to much detail. I was doing two things wrong. #1 Getting a big belly full of air at the very top. I.E. Before even grabbing the bar you should take a few deep breaths into your belly while standing. Before I would get set then take a deep breath while hunched over gripping the bar. #2 One you go down grab the bar and ****ing pull...I was grabbing the bar waiting, sometimes straightening my legs out. Just pretty much dicking around before pulling. I was having a lot of trouble getting the bar to move off the floor at first. This problem is going away and the bar feels like it is flying off the floor now.
As silly as something like that sounds, it was taking a lot out of my deadlift. Little things like that can be the difference between 450-500lbs ( strong guy) to 600+( big time)
Abs
Reverse Hyper
GHR

Apparently I have like 6 billion things wrong with my squat form. At least last night I did. I was having some tightness in my hamstring before the workout and didnt get quite warmed up. Either way, I think I'm going to drop the weight some the next 4 weeks or so and work on that. Honestly, after talking to the guys last night, my technique and form are what is keeping me away from cracking some big weights. We shall wait and see I suppose.

Sorry for the long post fellas.

[PeteSB75]

Sounds like a great spot to work out, Frank. Milk that baby for all it's worth. :ze

Some higher rep back work this morning. HS high row, lat pulldown, bent-over row, and finished up with skull crusher/close grip press/bench dips.

[icehog3]

Hope the new techniques put you even further into the Big Time, Frank. :)

Going to hit back this morning too, Pete. Then I go to work, and finally come home and smoke a Cuaba while watching the Hawks game. :) Thanks Brother.

[PeteSB75]

Hope the new techniques put you even further into the Big Time, Frank. :)

Going to hit back this morning too, Pete. Then I go to work, and finally come home and smoke a Cuaba while watching the Hawks game. :) Thanks Brother.

Sounds good :ss :tu:tu

[DavenportESQ]

I went and tried to bench yesterday, still wasn't feeling great. I have narrowed the soreness down to what I think is my bicep. The weird thing is I feel really strong, but at the top I start shaking, idk if its affecting my balance and thats whats going wrong. I DB inclined benched instead, did more back work and everything was okay, just going to have to take BP out of my workout for a few weeks I guess

[icehog3]

Sounds like a stability issue, perhaps an injury to the biceps tendon, Dave?

[BigFrank]

Sorry to hear Dave. Have you gone to the Dr.'s yet and get it checked?

Bench tonight.
365x3 415x1,1 ( Think I could have moved more weight, definitely left a lot in the tank on the Bench. Was working on some form issues again.) Just when you think your form is dialed in, it can always be improved. Grip / wrist position and foot/heel/lower body drive on the bench are lacking. Comes as a surprise. I thought I did well at this, apparently not.
Close Grip Floor Presses Monster Mini x4 95x3-125x3-145x3
Kaz Press
Weighted Dips
Pec Deck.

[PeteSB75]

I knew there was a reason I liked going to the gym at 5 AM. Don't have to ever wait for a bar. Oh well, should have gotten up earlier. I got to witness the pleasure of a couple of girls deadlifting, and doing a pretty good job of it, albeit with not much on the bar, only to have one's boyfriend come over and tell them they were doing it wrong and demonstrate a romanian deadlift for them to do... Is it that hard to grasp that it's a different lift?

Higher-volume shoulders today. Arnolds, smith machine upright rows and HS shoulder press. Finished up with some hanging leg raises, never saw a bar to do some presses.

[BigFrank]

Commercial gyms make me want to ****ing puke.

[DavenportESQ]

I haven't gone to the drs. yet. and Prob. won't

Im haven't been back, but going to go this afternoon. Im going to just take Bench Pressing out of my workout and focus on some imbalances I have Biceps, hamstrings etc.

Prob. hit a lot of shoulders and back

[BigFrank]

Assistance tonight...Nothing special...
First time I've stepped on a scale in weeks.
What I was hoping to weigh (~245)
What I actually weighed (253.7)

God damnit. Im going to chalk a good bit of that up to turkey day. And the outrageous amounts of pipe / ice cream/ and beer I've consumed in the last 36 hours.

Feeling like a Bloatmonster. And looking like one too.

[PeteSB75]

Managed not to overeat on Thursday, was good. Too much starchy food though, and not enough veggies.

Doc says my blood pressure is too high at 140/90 and I need to bring it down, so I'm going to have to increase the amount of cardio I do. To that end, spin kicked my ass this morning. Getting older sucks.

[icehog3]

Managed not to overeat on Thursday, was good. Too much starchy food though, and not enough veggies.

Doc says my blood pressure is too high at 140/90 and I need to bring it down, so I'm going to have to increase the amount of cardio I do. To that end, spin kicked my ass this morning. Getting older sucks.

Just wait, Pete! :r

[BigFrank]

Managed not to overeat on Thursday, was good. Too much starchy food though, and not enough veggies.

Doc says my blood pressure is too high at 140/90 and I need to bring it down, so I'm going to have to increase the amount of cardio I do. To that end, spin kicked my ass this morning. Getting older sucks.
Sorry to hear that. You think it's entirely fitness level? Or are there stress / genetic issues that might also be causing it?
I'm pretty lucky my blood pressure, cholesterol and all that other crap are perfect. Actually last time I went my Dr. was kind of confused about my weight and not having issues with blood pressure. My cholesterol was actually below normal, which was hard to believe with the red meat in my diet etc.

[PeteSB75]

Sorry to hear that. You think it's entirely fitness level? Or are there stress / genetic issues that might also be causing it?

Stress and genetic issues are definitely contributing, both my dad and grandfather are on BP meds, my dad since his late 20s.

Weight/fitness/diet are the only things I can control. So I'll do what I can with those and see how I do after a few months. I'm going to do everything possible to avoid going on BP meds.

Anyway, higher volume leg day today, squats, deads, finished off with some adduction/abduction work.

[PeteSB75]

Apparently I killed the thread with all the medical talk :tf

Was supposed to be a heavy chest day today, took me a while to get into it. Flat bench was off, did 185x5,195x4,4. Almost lost the last rep of the second set. Incline was better. 175x5,185x5,5. Finished off with some bar curls. Very tired today.

[BigFrank]

Nah everyone is in Turkey Day slumps I suppose.
Last night was squat pull.
Squat 415( I think )x2,2,2,2,2 Form work was the key tonight. Next week 20-30lbs more and more volume and more form work !!!! hurray!!!!

Pull 617x1 (PR) Lack luster bullshit Squat work made me destroy the pull. This was done with a 1 3/4" handle bar. So I have no idea what the carry over would be with a comp bar. Grip is there x10

Reverse Hyper
abs
GHR ( I suck at these )

Next week no pulling and squat form x10

[PeteSB75]

Nice pull Frank! Spin for me this morning, sweating my a$$ off.

[PeteSB75]

Heavy back day this morning. Nothing too special, bent over rows, lat pulldowns, HS low rows, finished up with some dips. Herfing tonight!:ss

[BigFrank]

Heavy back day this morning. Nothing too special, bent over rows, lat pulldowns, HS low rows, finished up with some dips. Herfing tonight!:ss
Nice! Get that row going. Don't be afraid to go a little heavy, use a little body english if need be.

Wed was Bench day
435x1,1,1 Meh
Incline
Weighted dips
Cables
I think that's all that I did...lol

Tonight was assistance night.
Rows
Mil Press
Chain Snatches ( describe these later )
Band pull aparts
pull ups
grip work
bicep stuff

Chain snatches, These are like an upright row/rear delt/ lateral exercise. Well make a long story short, we have some anchor chain, must be 1 inch diameter links at least. 1 length I would say weighs 50-60 pounds. So what we do is grab the chain a little wider than shoulder width, and pull it up and when you get to your collar bone you try to rip the chain up and apart. SO, yeah it really has no name, and it's some crazy exercise. Only thing I know is it hammers my middle delts, traps, and rear delts. I like it, plus its a chain which makes it hardcore.

[PeteSB75]

Nice! Get that row going. Don't be afraid to go a little heavy, use a little body english if need be.


Up to about 185 last time. Getting a little shoulder work on it to get it started moving. Definitely a tough exercise.


Chain snatches, These are like an upright row/rear delt/ lateral exercise. Well make a long story short, we have some anchor chain, must be 1 inch diameter links at least. 1 length I would say weighs 50-60 pounds. So what we do is grab the chain a little wider than shoulder width, and pull it up and when you get to your collar bone you try to rip the chain up and apart. SO, yeah it really has no name, and it's some crazy exercise. Only thing I know is it hammers my middle delts, traps, and rear delts. I like it, plus its a chain which makes it hardcore.

Sound like fun :ze

Cutting back to 3 lifting days a week again, to give me more cardio days, so full body today. Squats, press and dead today. Squats felt very heavy at 315/335, so I didn't push weight. Press was good at 135x5,4. Dead, also good at 315x2,1. First time I've done that much without straps, thanks to a little chalk from Frank :tu

[BigFrank]

I would recommend treating the row like the other compound movements, high weight low reps.
You can always do some t bar rows or chest supported rows for hypertrophy, but the free weight row should be done for power IMHO.

Glad to be of help there brother. Might be worth following a template similar to me. Squat and pull on one day then bench then mil press / assistance. At first it was rough because of the volume and time spent at the gym, but Im enjoying my time away from the gym now.

[The Professor]

Heading in for the first time in a while. Between travel for work and travel for bereavement, it's been a while 5 weeks. I think I've managed to spend maybe 3 days in the gym in the last month (plus another 3 days at a hotel gym). PLUS, before that 5 weeks, I spent little time in due to being sick as a dog.

So what's happened to my body? Went from respectably strong for a fatty to just a fatty. Went from regular fatty to orca fat. Oh ... and I'm sure my endurance is shot to sh*t (not that it was stellar to begin with).

My road to recovery? This week is about loosening the body back up with cardio, stretching, and the Couture circuit workout. I'll probably do this circuit today, wednesday, and friday, with cardio (recumbent) before and after. tuesday, thursday, and next weekend will be just cardio and abs.

Next week, I'll start the Westside again. :ze

[BigFrank]

Better man up Dokk

[The Professor]

Better man up Dokk
:r

I'm working on it. This morning's cardio + conditioning kicked my ass big time. LoL! It was not pretty....

[The Professor]

believe it or not, I'm sore from yesterday and I didn't do sh*t. :r I guess that's what taking so much time off does to you.

cardio, abs, and cardio today -- 20 minutes recumbent, 160+ weighted reps (100 cable rope crunches, 30 pull-down abs, and 30 db oblique raises), then another 20 minutes of recumbent.

I'll try that circuit again tomorrow....

[PeteSB75]

I would recommend treating the row like the other compound movements, high weight low reps.
You can always do some t bar rows or chest supported rows for hypertrophy, but the free weight row should be done for power IMHO.

Glad to be of help there brother. Might be worth following a template similar to me. Squat and pull on one day then bench then mil press / assistance. At first it was rough because of the volume and time spent at the gym, but Im enjoying my time away from the gym now.

I'm shifting to 3 days/week again, just because I want the extra day for cardio to try and bring my BP down. So, I need to adjust my split. So, you squat and pull, then bench and other chest, then press/back stuff?

Deloading this week - bench, incline bench, curls. In and out in < 1 hr including stretching.

[Mugen910]

dropped a 5lb plate right on my big toe while working out in my buddy's basement. :c You gotta see my toe..:pu

My routine consists of:
squats + shoulder press
bicep curls, overhead tricep extensions?
Row then chest press (w/elastic bands)

I'm assuming I need to throw in some ab workouts eventually ;)

[BigFrank]

:r

I'm working on it. This morning's cardio + conditioning kicked my ass big time. LoL! It was not pretty....
Cardio is overrated lol!
I'm shifting to 3 days/week again, just because I want the extra day for cardio to try and bring my BP down. So, I need to adjust my split. So, you squat and pull, then bench and other chest, then press/back stuff?

Deloading this week - bench, incline bench, curls. In and out in < 1 hr including stretching.
Yes right now my routine looks like this
Mon-Squat, Deadlift, Abs, lower body assistance
Wed- Bench, Tricep / assistance
Fri-Row, Mil Press, Upper back and Biceps ( been doing grip work on this day also recently )

Some guys Do not like Deadlifting and Squating in the same day. If you did not want to do that I would just Squat bench then pull and toss mil in after your deadlifts or something.

[The Professor]

Cardio is overrated lol!


I know! :banger

[DavenportESQ]

Finally got back in the gym today. Did Mostly machine chest stuff, felt really good. Did a little CG bench and felt good. but I didn't even try to attempt real bench pressing, I could tell I still have some issues....Tomorrow shoulders/arms or maybe full body day

[PeteSB75]

Cardio is overrated lol!

Yes right now my routine looks like this
Mon-Squat, Deadlift, Abs, lower body assistance
Wed- Bench, Tricep / assistance
Fri-Row, Mil Press, Upper back and Biceps ( been doing grip work on this day also recently )

Some guys Do not like Deadlifting and Squating in the same day. If you did not want to do that I would just Squat bench then pull and toss mil in after your deadlifts or something.

I'm fine with squatting and deadlifting on the same do, do it now. Looks like a good split. I'm planning to take the week of christmas off, so I'll switch up after that. Thanks!

Just spin this morning for me.

[PeteSB75]

Deloading back day. HS low row, lat pulldowns, t-bar rows. Finished up with dips.

[The Professor]

fell down the stairs last night; but I still went in to do some cardio and that circuit (the one I did monday). it was fine. my conditioning is already improving. I'll keep this up the rest of the week/weekend and start actually lifting again next week. I'll probably do a standard 4-day split this first week, just to see where I'm at with each lift. then I'll get going on something like a westisde program (maybe).

oh ... and I think I have a lifting partner for chest days now. more on that later....

[DavenportESQ]

Got a nice little shoulder workout yesterday

Did 4-5 sets of 15-20 reps

DB Shoulder Press
Bradford Press
Front Delt Raises
Side Delt Raises
Upright Row
Shrugs
Sitting Maching Shoulder PRess

[icehog3]

Fell down the stairs? What's going on down there, Dokk?

Hoping to be well enough to get back into the gym next week, miss it lots.

[The Professor]

Fell down the stairs? What's going on down there, Dokk?

Hoping to be well enough to get back into the gym next week, miss it lots.
I just slipped ... it was stupid. I usually fall going *up* the stairs. I probably should have grabbed a better pain killer for today. Sitting in this chair in my classroom is starting to hurt. But like I've said before, I'm a p*ssy. :p

[icehog3]

I just slipped ... it was stupid. I usually fall going *up* the stairs. I probably should have grabbed a better pain killer for today. Sitting in this chair in my classroom is starting to hurt. But like I've said before, I'm a p*ssy. :p

I've got Vicodin. ;) :D

[The Professor]

I've got Vicodin. ;) :D
DrMS left a percocet out for me; but I forgot to grab it. :td

[icehog3]

DrMS left a percocet out for me; but I forgot to grab it. :td

Newman!

[The Professor]

Newman!
:r:r:r

[PeteSB75]

Fell down the stairs? What's going on down there, Dokk?

Hoping to be well enough to get back into the gym next week, miss it lots.

Hopefully all those MAWs heading your way will help dull the pain...

[BigFrank]

Press was last night
465x1 I dont remember if this was a PR or not, but it was heavy and it felt slow as hell
Incline
Weighted Dips
High rep Cables

Nothing special other than the heavy bench night. Going to deload/volume work for a few weeks then roll back into it hardcore again. May just do some light band pressing.

Dokk you should try Westside for skinny bastards, its a decent program. It pretty much is westside for drug free guys. Original westside is designed for top of the line athletes and guys who do a ton of test.

http://www.defrancostraining.com/articles.html

[icehog3]

Hopefully all those MAWs heading your way will help dull the pain...

I know the cigars you sent me sure helped, Pete. :)

[PeteSB75]

I know the cigars you sent me sure helped, Pete. :)

Don't spend that money all in one place though :r

[BigFrank]

Assistance stuff last night. No Military Pressing, shoulders were rather sore from heavy benching.

[icehog3]

Thinking tomorrow may be my return day to the gym after 12 days recovering from my leg injury/infection. Wish me luck. :)

[The Professor]

Thinking tomorrow may be my return day to the gym after 12 days recovering from my leg injury/infection. Wish me luck. :)
wishing luck, Admiral. :gl

just got back. cardio, random lifts (good AMs, chest press, shrugs), cardio.

time to eat. :dr

[PeteSB75]

So I was planning to take the week between Christmas and New Year's off from the gym, since I'll be traveling and all. I guess different plans were made. I was chopping carrots last night for a salad, Sarah's parents were coming for dinner. I was apparently not paying enough attention and took off a sizable chunk of my left thumb. Luckily Sarah's mom is a nurse, so after we decided that the hospital wouldn't be able to do much for me other than bandage, we made a quick trip to CVS for supplies, patched me up, and had dinner, only slightly delayed...

In any case, I won't be lifting for at least a week, maybe more, depending on how long this takes to heal up. I'm going to try going to spin on Wednesday, but since my office Christmas party is Tuesday night, I'm guessing that won't happen, so I'm actually off for the week.

[The Professor]

So I was planning to take the week between Christmas and New Year's off from the gym, since I'll be traveling and all. I guess different plans were made. I was chopping carrots last night for a salad, Sarah's parents were coming for dinner. I was apparently not paying enough attention and took off a sizable chunk of my left thumb. Luckily Sarah's mom is a nurse, so after we decided that the hospital wouldn't be able to do much for me other than bandage, we made a quick trip to CVS for supplies, patched me up, and had dinner, only slightly delayed...

In any case, I won't be lifting for at least a week, maybe more, depending on how long this takes to heal up. I'm going to try going to spin on Wednesday, but since my office Christmas party is Tuesday night, I'm guessing that won't happen, so I'm actually off for the week.
Damn ... that sucks, Pete. I hope you heal fast. Is it too soon to joke about you ironically being "all thumbs"? ;) Seriously, though, heal soon brother.

First day not completely goofing off. Did squats, working my way up, for a half hour or so. Didn't get up that heavy -- 275 is where I stopped, I think. I didn't want to push it ... especially since my lower back is still hurting from falling down the stairs. :r

Did some rack walk-outs to see what the weight felt like on my back. They were fine. I think I stopped those at 455 or so. Piece of cake. :tu

Did some deadlifts and a bunch of weighted abs stuff after that. Stretched, took my PWD #1, and left. :su

Chest & tris tomorrow.... :ze

[Chris.]

Ouch Pete! post a pic! :)

Here's the hand injury I got middle of this year that screwed me over for a while...
http://i23.photobucket.com/albums/b359/B16CRXT/badcut002.jpg

oh, and ive been lazy as **** the last two weeks. havent been to the gym once. :(

[PeteSB75]

I didn't take any pics last night. I just wanted to get it covered up to stop the bleeding.

[BigFrank]

Electrical tape that ***** up and lift anyways I say.

Squat Pull Today
SQ-505x2,2,2,2,2,2
Pull- 405 ( double mini's on each side ) x 1,1,1
GHR
Reverse Hyper
Abs

[PeteSB75]

Electrical tape that ***** up and lift anyways I say.

Squat Pull Today
SQ-505x2,2,2,2,2,2
Pull- 405 ( double mini's on each side ) x 1,1,1
GHR
Reverse Hyper
Abs

Heh, normally I would agree, but I took a pretty sizable chunk out. Probably removed about 1/4 inch slice, so it's a bit more than just skin :( Took me almost an hour to get the bandage off last night as it had stuck to the wound, running water over it and soaking it to remove clotted blood. Finally had to rip it off and take some new skin/clotted blood with it.

[icehog3]

Heh, normally I would agree, but I took a pretty sizable chunk out. Probably removed about 1/4 inch slice, so it's a bit more than just skin :( Took me almost an hour to get the bandage off last night as it had stuck to the wound, running water over it and soaking it to remove clotted blood. Finally had to rip it off and take some new skin/clotted blood with it.

Pete, I just got over 5 days in the hospital with cellulitus from something not much different. Keep a close eye on it and if it starts to look more red or more swollen, see a doc right away.

[PeteSB75]

Pete, I just got over 5 days in the hospital with cellulitus from something not much different. Keep a close eye on it and if it starts to look more red or more swollen, see a doc right away.

I hear that. Would really suck to have it get infected. It looked ok last night and this morning when I changed the bandage. Put some neosporin on it to keep it from sticking, as well as keeping it disinfected. It was bleeding more than enough to clean it when it happened, and the knife was clean, with just some carrot on it. I'm already on anti-inflammatories for my knee, so there's not much swelling. And at least it doesn't hurt much...

[icehog3]

Hope it heals quick and easy, Pete. :)

[Chris.]

Make sure to burn it out with peroxide a couple times each day. I think the best thing to do when you do have to bandage it up is to use some non stick gauze. Neosporin will dry up fairly quickly and you'll be right back to tearing the bandage off. I know how painful that is! :(

[BigFrank]

benched on wed, nothing special

last night was assistance crap at the commercial crap hole gym.

anyone else been lifting?

[icehog3]

benched on wed, nothing special

last night was assistance crap at the commercial crap hole gym.

anyone else been lifting?

Going back in about an hour for the first time 2 1/2 weeks.

[BigFrank]

Glad to hear ya back in the swing of things Tom. Last night I dubbed the Tom workout. I think I did about 6 variations of rows and back movements hahaha. Looked a lot like your back workouts.

[icehog3]

Glad to hear ya back in the swing of things Tom. Last night I dubbed the Tom workout. I think I did about 6 variations of rows and back movements hahaha. Looked a lot like your back workouts.

That sounds like oen of mine, Frank!! :D

I was happy with my first workout back. Only lost about 6-7 pounds during my hosptal and down time, and my strength was not down much at all. I hope to be back where I was within a week or two.

[BigFrank]

Eat like a horse the next two weeks. I mean over eat. You'd be surprised what happens when your body is getting back in to the swing of things with a calorie overload.

[icehog3]

Eat like a horse the next two weeks. I mean over eat. You'd be surprised what happens when your body is getting back in to the swing of things with a calorie overload.

That works for me, Frank! :D

[icehog3]

First back workout since the layoff, kept it to 15 sets with T-Bar rows, barbell rows and pull-ups. Endurance has suffered, could only get 10 pull-ups per set after rowing.

Took Frank's advice afterward and had a steak, egg whites with chorizo, hash browns, and 8 grain toast with peanut butter.

Have hockey practice in a couple hours...good thing is that the best Texas BBQ in IL is along the route home, so brisket, here I come! :dr

[The Professor]

Have hockey practice in a couple hours...good thing is that the best Texas BBQ in IL is along the route home, so brisket, here I come! :dr

If Texas BBQ is what you crave, Admiral, I have just the thing. :banger


Glad to see you're back in the swing of things. I'm still working on getting there after basically 2 months off. I'm gonna do another week or two of the "standard" 4-day split before hitting it westside style again. :ze

[BigFrank]

Load up Tom. Your body will thank you later.

[Chris.]

Did chest, arms, and a little back and legs today. Felt good to get back in!

[icehog3]

If Texas BBQ is what you crave, Admiral, I have just the thing. :banger


Glad to see you're back in the swing of things. I'm still working on getting there after basically 2 months off. I'm gonna do another week or two of the "standard" 4-day split before hitting it westside style again. :ze

Thanks Dokk....feel good just getting in. I look forward to Texas BBQ...IN TEXAS! :D

Load up Tom. Your body will thank you later.

A pound of beef brisket, baked potato, Texas chili, slaw and beans. And I am still hungry, Frank! :r

[BigFrank]

Squats Monday 537x5 Knee wraps on this one, it was brutal. Broke blood vessels in one eye.
Did some other ****.

Benched tonight, did some assistance crap too. Was rather tired tonight, been working 10hr days ( i need to moneys )
415x1,1,1 Each one sucked my balls on the flat bench.

[Chris.]

I wouldnt even be able to lock out 415. Way to go!

I tried box squats for the first time the other day. Apparently, I tend to go lower when I squat normally.

[icehog3]

Do you look like Dracula now, Frank? :)

Back to the gym tomorrow after an off day today, felt crappy after working until 4AM last night....hoping to sleep it outta me tonight.

[The Professor]

Record-setting day at the gym -- I FINALLY hit 455 on deadlift. :wo

Happy lifting to all and a very merry Christmas. :ze

[icehog3]

Record-setting day at the gym -- I FINALLY hit 455 on deadlift. :wo

Happy lifting to all and a very merry Christmas. :ze

:wo :tu WTG Dokk!!!

Had a good chest workout, strength is down just a little after my layoff, but I felt stable and I think it will come back quickly.

[BigFrank]

Merry Xmas to everyone in the workout crew. Pretty tired today from 12oz curls. :r

[icehog3]

Merry Xmas to everyone in the workout crew. Pretty tired today from 12oz curls. :r

Merry Christmas Frank and all.

I hit back before hitting the 12 oz. curls, some reps on bodyweight pull-ups, heavy one-armed rows, and finished with high rep sets on bent over rows. I earned my sweet potatoes! :r

[GreekGodX]

http://www.flexcart.com/members/elitefts/fat-gripz-400.jpg

Got these for X-mas :) Looking forward to using them today at the gym. They make the bar fatter so you build strength in your grip and forearms. I would just wrap towels on the bar but that got dangerous for a lot of exercises.

[Chris.]

Nice! Are they abs plastic or something?

[GreekGodX]

Nice! Are they abs plastic or something?

I don't know what they are made out of.. Here's a description. http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=223&pid=3181

[icehog3]

They grip the bar from the inside I assume, Christos? Otherwise I would think they would just spin with your range of motion?

[GreekGodX]

Yea they grip on the inside. They are sized perfect to hold onto the bar.

[icehog3]

Yea they grip on the inside. They are sized perfect to hold onto the bar.

Let us know how you like 'em, Christos...I am off to the gym in 5.

[The Professor]

Let us know how you like 'em, Christos...I am off to the gym in 5.
Funny ... me, too, ADB. On Thursday, I rant into a guy who was planning to do some heavier legs today and I foolishly offered to join him. :r Still a little tight from the heavy deads the other day; but I'll see what I can do. :tu

[The Professor]

Not too heavy, today on legs; feeling a little constrained by (a) doing the deads the other day and (b) having tight, weak hams from taking the last couple of months off (which is the last time I'll use that excuse).

Full Squats
45 x 15
135 x 10
185 x 10
225 x 7

Cheater Squats (off a bench)
315 x 12
365 x 10

Full squats
315 x 5

Cheater Squats
405 x 7

Finished it off with some calves and various weighted abs stuff. Not a bad day; not a great day.

[BigFrank]

Pull after squatting. Then there will be no worries. Fat grips are decent to have in your bag for training at commercial gyms. Don't get in the habit of using them all of the time. I would say use them every 2-3 workouts. Also be prepared to discover how weak your grip truly is.

Couple more days of sitting on my ass then its back to the grind. Easy squats this week with some serious deadlifting. Going to try a new PR or Two. lol

[The Professor]

Pull after squatting. Then there will be no worries. Fat grips are decent to have in your bag for training at commercial gyms. Don't get in the habit of using them all of the time. I would say use them every 2-3 workouts. Also be prepared to discover how weak your grip truly is.

Couple more days of sitting on my ass then its back to the grind. Easy squats this week with some serious deadlifting. Going to try a new PR or Two. lol
Go for it, Frank! You're gonna KILL those PRs -- I feel it! :tu

Just for the record, everyone: My goal over the next 6-8 weeks:

Dead: 500
Squat: 405-455
Bench: 225

1100-1200 total. That'll be sweet for a fat pansy-liberal college professor. :r

[icehog3]

Wrecked my shoulders today with a high rep day. Seated militarys at 165-185 for reps, 70 pound dumbbell presses for reps, and some heavy barbell and dumbbell shrugs.

I earned my leftovers. ;)

Looks like Frank and Dokk have some PRs in their near futures! :tu

[wavescrashing]

Well, after returning from 29 palms, I'm back in the training routine.
wide bench- 135-165, 20 reps per.
incline dumbbells 35-50 for reps
flys 25 for reps
decline bench 135-155, 20 reps per
push ups to failure
and a 4 mile run for a kick in the stamina-pants.
Tomorrow it's back to the mma routine. Time to dust off the 4 oz gloves and prayer book.

[ucubed]

I figured I'd just post. I've just been cutting weight with mostly running and for the past week swimming. Want to tone up a big before I start pumping iron. Back in high school I got a lot bigger, but retained a lot of the flab, but not this time! Hopefully I can get my running on pace, right now I'm only doing about 4 miles a day, but I want to get it to at least 7. I'm considering doing a sprint triathlon sometime tsoon as well

[icehog3]

Good job Mike, and good luck Kevin! :tu

[BigFrank]

Go for it, Frank! You're gonna KILL those PRs -- I feel it! :tu
Just for the record, everyone: My goal over the next 6-8 weeks:
Dead: 500
Squat: 405-455
Bench: 225
1100-1200 total. That'll be sweet for a fat pansy-liberal college professor. :r
It's a Shame your not closer Dokk, could get those #'s in less than a month. You'll have to get the Misses to tape some of your heavy movements. Send 'em over to da boss :r

Wrecked my shoulders today with a high rep day. Seated militarys at 165-185 for reps, 70 pound dumbbell presses for reps, and some heavy barbell and dumbbell shrugs.
I earned my leftovers. ;)
Looks like Frank and Dokk have some PRs in their near futures! :tu
Check this out there Brother. http://www.elitefts.com/documents/the_yoke.htm
Put some real meat on that neck!!!
And you know damn well I'm gonna smash up some weights, gotta do it or I'll have no excuse for the bloated belly....

Was going to do a bench for cash meet Jan. 30th, but the Union needs brothers to do the Polar Bear plunge...So looks like I'm doing that...Not to mention it's my birthday. So I'm going to get smashed S faced drunk and jump in the Bay here in Jan...I love it. I'll post a link up for you guys if ya wanna toss a couple of bucks my way in the way of donations, it's for special Olympics.

[PeteSB75]

Finally took the bandage off my thumb. I think I'm going in tomorrow morning, we'll see how I do after two weeks off.

[icehog3]

Good luck Pete! :tu

Off day for me after 4 straight, on the comeback trail...back in tomorrow.

[Tombstone]

Good luck Pete! :tu

Off day for me after 4 straight, on the comeback trail...back in tomorrow.

Off day for me also. Going to hit it hard tomorrow.

[The Professor]

Real rough day for me, today. Tried to hit a dynamic legs day -- really just focusing on depth, form, and a lighter weight. Threw some bands on, too, so I had a little extra at the top. All done on progressively lower boxes. After that, kneeling squats. Problem is, my lower back was so sore (the muscles, not the bones) that I had to stop. Went and rode the bike in pain for 10 minutes; but the tightness/spasms finally let up. Feeling much better now. :r

Chest and tris tomorrow....

[icehog3]

Hope your back is all better later, Dokk.

[DavenportESQ]

Hit a nice chest day, but the bicep is still hurting a little bit so I stayed away from Benching. Did a lot of different "body building" exercises...

[BigFrank]

Glad to here your back in the swing of things Dokk. Also David too. Hope the bicep heals quickly.

Squat / Pull.
Squat 447x3,3,3 Form was good, didnt want to over tax myself from last week.
Pulls 400x1 500x1 555x1 620x1??? Struggle once it got to my hips, got sloppy small hitch on it over my quads. Everything was there, just sloppy and a little taxed. No pulling next week. Or light deload.
GHR
Abs
Calves

[PeteSB75]

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.

[icehog3]

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.

It comes back fast though, Pete, a week and a half and you should be right back where you were.

[The Professor]

It comes back fast though, Pete, a week and a half and you should be right back where you were.
Word ... unless you fall down the stairs, which slows down your recovery a little. :r

Chest today. Didn't warmup my tris properly and felt a bursitis-ish flareup, which made me adjust my workout a little. That said, my pecs were feeling good, as were my shoulders. Since my tris were sore, I skipped a full tri workout and did some pulls to complement the pushes -- nothing heavy, just for reps.

Tomorrow is "off," which will probably just mean cardio.

[Chris.]

Refresh my memory...21's?

[PeteSB75]

Refresh my memory...21's?

Bicep curls with a bar, 7 reps from down to parallel, 7 from parallel to up, 7 full range. http://www.youtube.com/watch?v=Fqu_rEnfbPU

[Chris.]

Oh I didn't know those are called 21's. I do them in sets 6. They are brutal. I'll have to go to 7 now :) thanks!

[BigFrank]

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.
A week is good to take off, anything more than that you will feel a little rough. But think about it like this, time off now will add more time later. Or at least that is what I tell myself. Coming from a guy that screams and yells and snorts nose tork and try to destroy my body...:r:r:r

[Tombstone]

Good back and bi workout yesterday. I did a ton of shrugs, pull downs/ups, and bicep exercises. Can't wait for Thursday (leg day).

[icehog3]

Row, row, row your lats day.

T-bars

Barbells

Cable

Dumbell

:ze

[Chris.]

Great workout tonight.

close grip bench

21's

power cleans to over head press

seated press

situps

[icehog3]

Shoulders and legs in the AM....I need some sleep! :r

[PeteSB75]

Volume shoulder and back work this morning. Bent over rows, press, lat pulldowns and upright rows. Damn, that makes for a very tough combo.

[The Professor]

I'm heading in for back ... little worried how this is gonna go given the fresh(ish) ink on my forearm. Who wants to put money on how long it takes for the tattoo to start oozing blood this morning? :r

[Chris.]

I bet that it doesn't :)

[The Professor]

I bet that it doesn't :)
And you would be right, sir! :tu

But damn ... the pump on my forearms was insane and it felt like the tattooed arm was just going to explode. :r

Mediocre day in the gym, otherwise.

[icehog3]

Hope you were blood-free, Dokk.

Great last workout for 2009, rep day for shoulders and legs and had a lot more energy than I thought I would.

Here's to kick-ass lifting and working out to all of us in 2010! :ze :tu

[Chris.]

Hell yea. Hopefully I'll be able to shed the weight I need to in 2010!

[PeteSB75]

I'm with you on that Chris, getting married in July and would like to drop about 25 lbs. So here's to lifting weights and kicking ass!

[Chris.]

Yea, I weigh 225. I want to get down to about 190 of mostly muscle. I at least want to get my stomach in decent shape.

[BigFrank]

Benched last night. Rather uneventful. Just getting some work done.
Bench- 387x3,3,3,3,3
Mil Press
weighted dips
Pressdown
Rotator band work.

Hope everyone has a decent night, just gonna kick back with some pizza and a few guinness' tonight. Gym tomorrow early on my day off most likely.

[BigFrank]

Well last night was about as eventful as it can possible get for a married guy with two kids. I drank two guinness ate a pizza and promptly passed out before 11pm. By passed out I mean no teeth brushing, flossing or any of that. Hope everyone had a decent and safe night.

Trained today at the Hole ( gold's ) I don't know why but today was volume city day.
Rows - worked up to 405
pull downs
more pull downs
more rowing
side and rear delts
calves
biceps
forearms
walked on the treadmill for 30 minutes.

:tu

[icehog3]

405 rows....Kickin' ass, Frank!! :tu

[icehog3]

Great workout for me today, but it was probably due to adrenaline overload. Let's just say I almost started what would have been the first fight I have been in in a gym for a couple decades, but caught myself before I exploded. I think the prohormones are starting to kick in very nicely, thank you. :r

[The Professor]

Great workout for me today, but it was probably due to adrenaline overload. Let's just say I almost started what would have been the first fight I have been in in a gym for a couple decades, but caught myself before I exploded. I think the prohormones are starting to kick in very nicely, thank you. :r
Come on, Admiral ... you can't stop there. Tell the whole story, please! :D

[Chris.]

Come on, Admiral ... you can't stop there. Tell the whole story, please! :D

:tpd::su

[icehog3]

I loaded some plates (a couple 45s) on the cable rack for tricep pushdowns, as I am strong like bull. Finished and moved over to preacher curls as I was supersetting arms.

These 3 clowns who I already don't have any use for (20 or so, new to having muscles and can't get over themsleves) come over to the next cable stack. The big one of the three rips the plates off the stack, saying something like "stupid f*cking morons, this is how sh*t gets broken". Keeps going on and on, and winding his two toadies up into a frenzy...guess they just can't handle the fact that they can't stack it on tris, and someone in the gym might be a LOT stronger than them. I am staring a hole through the big guy, I think he was starting to catch on. Started towards him to tell him I was the stupid f8cking moron and ask what he was going to do about it. Then I saw, in my head, three ambulances arriving and about 10 hours of paperwork for me. And I let it go. 10 years ago I would have shut him up, but I am older and wiser now.

[The Professor]

I loaded some plates (a couple 45s) on the cable rack for tricep pushdowns, as I am strong like bull. Finished and moved over to preacher curls as I was supersetting arms.

These 3 clowns who I already don't have any use for (20 or so, new to having muscles and can't get over themsleves) come over to the next cable stack. The big one of the three rips the plates off the stack, saying something like "stupid f*cking morons, this is how sh*t gets broken". Keeps going on and on, and winding his two toadies up into a frenzy...guess they just can't handle the fact that they can't stack it on tris, and someone in the gym might be a LOT stronger than them. I am staring a hole through the big guy, I think he was starting to catch on. Started towards him to tell him I was the stupid f8cking moron and ask what he was going to do about it. Then I saw, in my head, three ambulances arriving and about 10 hours of paperwork for me. And I let it go. 10 years ago I would have shut him up, but I am older and wiser now.
gulp.
:lv

[PeteSB75]

I think you made the right choice, but then I'm old and not interested in fighting. :ih I usually try to be at least cordial to the guys I see lifting volkswagens in my gym :tu

[Chris.]

:r

I'm not that big, so I couldn't piss someone off for putting too many 45's on anything except maybe leg press. I'm not little, but I'm not a huge, muscular guy.

[BigFrank]

Good story there Tom. Does take a lot of control. Shame guys have to be all dick chokers like that in most gyms. That's one thing I enjoy bout my new gym. Its small and a mixed crowed but there is zero BS allowed, and a lot of respect. Maybe next time you might accidently drop some 45's on someone's foot. Because hey accidents happen and we know how sweating you can get while working out.

[Chris.]

Lol I don't even use the safety clamps because once I get going, I can't grip them to take off and put on weight cuz my hands are so sweaty. Lol!!!

[The Professor]

Lol I don't even use the safety clamps because once I get going, I can't grip them to take off and put on weight cuz my hands are so sweaty. Lol!!!
dan-ger-ous. I've seen too many colossal f*ck-ups to not use those clamps.

shoulder day today. should have done it yesterday; but things happen. :r

[icehog3]

Day off for me....from lifting, and from dickheads. :r

[The Professor]

:r

good call. :tu

[Chris.]

Yea it's dangerous but I don't lift very heavy. Usually not more than 150-175 lbs unless I'm squatting. I use the clamps when squating and while doing power cleans.

Today did a quick work out of close grip bench, power cleans, pec flys, and some walking. Was going to do some squats too but all the stations were being used by guys doing shrugs :(

[The Professor]

Yea it's dangerous but I don't lift very heavy. Usually not more than 150-175 lbs unless I'm squatting. I use the clamps when squating and while doing power cleans.

Today did a quick work out of close grip bench, power cleans, pec flys, and some walking. Was going to do some squats too but all the stations were being used by guys doing shrugs :(
at least they weren't all being used by guys doing curls. :rolleyes:

[Chris.]

yea that's annoying. These guys were still doing damn shrugs when I went to walk on the treadmill. We even have a "machine" for shrugs. It uses plates and everything. Same crap was going on last time I was at the gym. How long do you really have to do shrugs?...

[icehog3]

at least they weren't all being used by guys doing curls. :rolleyes:

Hey, I do curls off the rack...but I curl more than most people at my gym squat. ;)

[The Professor]

Hey, I do curls off the rack...but I curl more than most people at my gym squat. ;)
LoL! yeah ... I'm not talking about people like you, Tom. :r I'm thinking more of the DB I saw doing curls with a 10 on each side in the enclosed power rack. :rolleyes: wow. don't get me wrong: I can't curl enough to justify being in the rack ... which is why, of course, I DON'T go in there to curl. :D

[Chris.]

I don't like to curl with the straight bars, but I do just the bar for the 21's at the gym. At home I have one of those curved curl bars.

[icehog3]

I don't like to curl with the straight bars, but I do just the bar for the 21's at the gym. At home I have one of those curved curl bars.

Curls with the straight bar are great for forearm devleopment as well...I have never done any forearm excercises in my life, don't need to.

[Pauly Walnuts]

Curls with the straight bar is my favorite arm exercise. I take pride in my leg strength above all else though.

[BigFrank]

You guys should pick up a set of these
http://cgi.ebay.com/Lock-Jaw-OLYMPIC-Barbell-Collars-Muscle-Weight-Clamp_W0QQitemZ290386534695QQcmdZViewItemQQptZLH_D efaultDomain_0?hash=item439c62e127

I have two sets now. Very nice. Maybe I could set up a group buy on them if you guys are interested in having your own set. They are so much nicer than the spring collars. The guy does offer bulk discounts...

Shrugs are overrated.

[Chris.]

Curls with the straight bar are great for forearm devleopment as well...I have never done any forearm excercises in my life, don't need to.

Really? I always feel like it bothers my wrist. That's why I don't use the straight bar for curls very often. Those clamps look great by the way! I wouldn't mind getting my hands on those!

[The Professor]

Curls with the straight bar are great for forearm devleopment as well...I have never done any forearm excercises in my life, don't need to.
ya ... underhand, close-grip bent-over rows are nice for forearms, too. as many rows as you do, Tom, I think you'd still have crazy forearms even if you quit your curls. :2

for straight bar curls, we have shorter bars on a couple of curl racks. unfortunately, people still feel the need to use the big bars in the squat racks and power rack. :(


random recovery/accessory day. basically did some shoulder rehab and compound shoulder/lat/arm exercises (pulldowns, pull-overs, various rows). hungry now. :r

[BigFrank]

No wrist issues here with straight bar curls. Although I prefer to do hammer curls or more of an isolation movement for biceps. Way to easy to have other muscles do the work for one on bicep exercises.

[icehog3]

I use the big bar for my straight bar curls, Dokk, I like the option of using several different width grips to hit the bicep in different spots. If my wrists are sore on a day, I usually use the EZ-Curl bar which takes some of the stress off the wrists for me.

Did a rep-volume day for chest today. I was strong enough today to go 110s for reps on the incline dbs, then threw 225 on the barbell for reps on the flatbench. Did some 225 close grip bench for my outside chest and tris, then finished up with some machine flyes and some bodyweight dips. Back day tomorrow.

[The Professor]

Max effort lower today. Decided I wanted to give deadlifting a try for my ME exercise.

135 x 10
225 x 10
315 x 5
365 x 6
405 x 1
455 x 0 (failed 3/4 of the way ... grip)
460 x 1 :wo PERSONAL RECORD
465 x 0 (not even off the ground -- body just said "no")

Cheater Squats (bench squats above parallel): 225, 315, 365, 315, 225 ... just for speed, basically

Cable rope crunches: 4-5 sets to failure with the whole stack

That was it. I'm just stoked about the new (albeit small) PR on deadlifts. I effin' LOVE that lift. :D

[zemekone]

460 x 1 :wo PERSONAL RECORD


http://img.timeinc.net/recipes/i/recipes/oh/08/chocolate-cake-oh-1727433-x.jpg

[The Professor]

http://img.timeinc.net/recipes/i/recipes/oh/08/chocolate-cake-oh-1727433-x.jpg
mmmmm ... cake. :dr

maybe if I didn't eat so much of it, I might be lifting more. :r

[icehog3]

Decided I wanted to give deadlifting a try for my ME exercise.


460 x 1 :wo PERSONAL RECORD


:wo :wnr

Back today for me too.

T-Bar rows....5 plates for 5 sets of 18

Barbell rows 245 for 5 sets of 12

Cable pulldowns, cable rows, and finally 3x10 pullups to finish 'er off.

Still pumped an hour later. :)

[The Professor]

:wo :wnr

Back today for me too.

T-Bar rows....5 plates for 5 sets of 18

Barbell rows 245 for 5 sets of 12

Cable pulldowns, cable rows, and finally 3x10 pullups to finish 'er off.

Still pumped an hour later. :)
You are a monster, Admiral. :salute:

[BigFrank]

gratz on the PR there Dokk.

[The Professor]

gratz on the PR there Dokk.
Thanks ... it was only a little one; but it felt strong. If my hands wouldn't have been so sore, I probably could have pulled 465 or 475; alas, I did shrugs on Saturday and farmer's walks yesterday -- both of which shredded my hands up a bit. I really think 500 is in the very near future. :D

Weirdest thing, though (and I may have mentioned this here before): I had a couple of spots on my upper chest that look like I was sweating blood. I'll get these every once in a while after a heavier day. Looks kind of like a cross between a bruise and like blood was trying to escape from my pores. A petechial hemorrhage, perhaps? It doesn't hurt, though.

You ever get that?

[BigFrank]

Petechiea- is a small (1-2mm) red or purple spot on the body, caused by a minor hemorrhage (broken capillary blood vessels).
The most common cause of petechiae is through physical trauma when excessive pressure is applied to tissue .
Petechiae in this instance are completely harmless and usually disappear within a few days.

In big dumb powerlifter talk, strain your ass off, bust some small blood vessels. Happens all the time to me, when I really go balls to the wall. Nothing to worry about usually gone within 12 hours for me.

[The Professor]

Petechiea- is a small (1-2mm) red or purple spot on the body, caused by a minor hemorrhage (broken capillary blood vessels).
The most common cause of petechiae is through physical trauma when excessive pressure is applied to tissue .
Petechiae in this instance are completely harmless and usually disappear within a few days.
so that *is* what I get, eh? awesome. :r

[Chris.]

Good, quick workout tonight. I guess everyone is getting in to "get in shape" for their resolution. This place was PACKED tonight. Luckily a bench and squat station were free when I needed them.

Close grip bench
Squats
21's
weighted back extensions
seated cable rows

My lower back was killing me on the drive home! I haven't done extensions in a couple months. It's feeling better now though. I guess it was cramping up while I was driving.

[The Professor]

I hate that. If that starts up again while you're at the gym, go grab a small medicine ball and roll around on it a little, letting it really dig into those muscles. hurts so good. :tu

[BigFrank]

Safety Squat Bar tonight off of a low box 2-4 inches below parallel
520x3,3,0 Last set hit the box and wam bam nothing going on. Dumped into the straps.
Good Mornings
GHR
Abs
Reverse Hyper

[BigFrank]

I hate that. If that starts up again while you're at the gym, go grab a small medicine ball and roll around on it a little, letting it really dig into those muscles. hurts so good. :tu
Get a tennis ball, softball and a lacrosse ball. Then drop 10 bucks on a foam roller. That is all you will ever need. and maybe some icy hot.

[The Professor]

Get a tennis ball, softball and a lacrosse ball. Then drop 10 bucks on a foam roller. That is all you will ever need. and maybe some icy hot.
yup -- I have a roller. it's a life-saver. I just don't keep it in my gym bag b/c there isn't enough room. :r

[BigFrank]

Time to become a real powerlifter, get a massive bag. Rule is you have to weigh 275+ to get one with wheels though.

[Chris.]

I'll keep that in mind. Thanks guys! I'm gonna feel this in the morning. That's for sure! Not looking forward to Wednesday. LOL

[The Professor]

Time to become a real powerlifter, get a massive bag. Rule is you have to weigh 275+ to get one with wheels though.
sh*t ... I thought I already HAD a massive bag. :r I've got my Inzer belt, wrist and knee wraps, different bands, shaker, water, straps, etc. ... some days I can't cary the damn thing when I'm done.

then again, I'm a wimp. :r

[icehog3]

Time to become a real powerlifter, get a massive bag. Rule is you have to weigh 275+ to get one with wheels though.

My hockey bag has wheels, and I'm only 240....do I need to trade it in Frank? :)

Anyone here ever had a Ganglion cyst? I have one on my left wrist, and sometimes it causes pain and interferes with certain lifts, I am told that they can now do arthroscopic surgery on these, and I am considering discussing it with my orthopedic when I go in for follow up on my leg.

[GreekGodX]

My hockey bag has wheels, and I'm only 240....do I need to trade it in Frank? :)

Anyone here ever had a Ganglion cyst? I have one on my left wrist, and sometimes it causes pain and interferes with certain lifts, I am told that they can now do arthroscopic surgery on these, and I am considering discussing it with my orthopedic when I go in for follow up on my leg.

I have a Ganglion cyst in my right wrist. I've never had any pain from it but it seems hinder my ROM a little bit. My doctor told me not to worry about it until it causes me pain or restricts me in anyway.

Looking forward to my workout today. Past 2 workouts I've increased weight in a lot of lifts. I got in 5sets of 3 reps of 275 on the bench yesterday. Last set I could only squeeze out 1 rep but I'm moving up weight next chest workout. Today hit legs with some front squats and box squats with bands :D

[PeteSB75]

Getting back in the swing of things. Squat and Deads today. Forgot my knee wrap so didn't go too heavy, but did pretty well, and my knee is still feeling ok 4 hours later.

[icehog3]

I have a Ganglion cyst in my right wrist. I've never had any pain from it but it seems hinder my ROM a little bit. My doctor told me not to worry about it until it causes me pain or restricts me in anyway.

Looking forward to my workout today. Past 2 workouts I've increased weight in a lot of lifts. I got in 5sets of 3 reps of 275 on the bench yesterday. Last set I could only squeeze out 1 rep but I'm moving up weight next chest workout. Today hit legs with some front squats and box squats with bands :D

Good job on the bench Christos! :tu

The cyst is casuing me intermittant pain and some ROM issues, so I will see what my doc says next week.

[Tombstone]

Time to become a real powerlifter, get a massive bag. Rule is you have to weigh 275+ to get one with wheels though.

:r:r Funniest thing I have heard all day.

[PeteSB75]

So I'm weird in that the only things I carry to the gym every time are my notebook and my water bottle? I bring a towel too, if I'm going to spin, and a knee wrap if I am doing legs, and sometimes straps if I want to do heavy deads or heavy bar shrugs. Crap. I should get a bag :(

[Chris.]

Lol the only thing I go to the floor with is my water. I leave my duffle with whey protien and stuff in a locker. I should start bringing a notebook to track my impovements...

[BigFrank]

So I'm weird in that the only things I carry to the gym every time are my notebook and my water bottle? I bring a towel too, if I'm going to spin, and a knee wrap if I am doing legs, and sometimes straps if I want to do heavy deads or heavy bar shrugs. Crap. I should get a bag :(
yea your weird. I think I might make a video as to what is in my bag. Funny thing is the guys I train with make fun of me because I have a small bag compared to the ones they drag about. I always carry everything. I've got a nice Under Armor bag and it's taken a pretty wicked beating. And towel??? That's what old T-Shirts are for.

[BigFrank]

Absolute article on getting "yoked"
http://www.elitefts.com/documents/getting_yoked.htm

[PeteSB75]

yea your weird. I think I might make a video as to what is in my bag. Funny thing is the guys I train with make fun of me because I have a small bag compared to the ones they drag about. I always carry everything. I've got a nice Under Armor bag and it's taken a pretty wicked beating. And towel??? That's what old T-Shirts are for.

There's not a t-shirt out there that will take what I sweat out during a spin class. I hang my towel in the shower after I am done so there's not a mess on the floor.

Anyway, pretty good chest workout this morning. Benched 185x5, 195x5 205x3 (PR Reps). Followed up with some incline, and finished with some curls. Had to use a different bar than normal as people were squatting in the curl stations.

Thank god there are very few NYR folks that show at 5 AM. When I worked out in the evenings, it was absurd this time of year.

[PeteSB75]

Absolute article on getting "yoked"
http://www.elitefts.com/documents/getting_yoked.htm

....




I got nothin.




I really got nothin for the people that will see this article, say "OMG! Dave Tate wrote it, it must be true!" And try to follow it.

[The Professor]

Try to follow it? I'm pretty sure he's been SPYING ON ME. :tf :r

Mediocre chest day. Did some floor presses (real, not with leg assist) to failure (even had a spotter for the last couple of sets). Hit 195. Failed 205. Followed that with some DB flat bench, Hammer Strength inclines & declines, pull-overs, DB one-arm rows, and cable rotations (internal and external).

Is what it is.... :ze

[icehog3]

Didn't fall asleep until well after 4AM last night, I am draggin' ass. That being said, I will suck it up and hit the gym in about 20, run around doing day off errands, and play hockey once again tonight.

I need to hibernate. :r

[PeteSB75]

Didn't fall asleep until well after 4AM last night, I am draggin' ass. That being said, I will suck it up and hit the gym in about 20, run around doing day off errands, and play hockey once again tonight.

I need to hibernate. :r

Then you'd miss :ih season :td

[icehog3]

Then you'd miss :ih season :td

Yeah...I need to wait until summer, Pete! :r

[Chris.]

Squatting in the curl stations!!! :r

[PeteSB75]

Yeah...I need to wait until summer, Pete! :r


Well, then you miss :ss season. Maybe hibernate for a month in the spring and a month in the fall?


Squatting in the curl stations!!! :r

:ze

[PeteSB75]

Just because it bears repeating every year:

http://www.joethepeacock.com/2005/01/ok-maybe-im-not-guy-to-do-it.php

[icehog3]

Low energy day, not unexpected after a tough, late game last night. Still got a decent workout...and did barbell curls off the squat rack. ;) :r

[Tombstone]

Tom, how much do you curl with on the oplympic bar.

[icehog3]

Tom, how much do you curl with on the oplympic bar.

Not much energy today, and I had already done heavy seated dumbbell curls and EZ bar curls....I did 4 sets of 10 with 155.

[Tombstone]

Nice!!

[BigFrank]

Just because it bears repeating every year:

http://www.joethepeacock.com/2005/01/ok-maybe-im-not-guy-to-do-it.php
lol good post my favorite rule
16. SHUT THE **** UP. No one cares what you bench, used to bench, will be benching, etc. and so forth. Write it in a journal at the gym, and if you really need to talk about it, read it aloud to yourself when you get home.

[Tombstone]

Just because it bears repeating every year:

http://www.joethepeacock.com/2005/01/ok-maybe-im-not-guy-to-do-it.php


These should be posted in every gym

[icehog3]

lol good post my favorite rule
16. SHUT THE **** UP. No one cares what you bench, used to bench, will be benching, etc. and so forth. Write it in a journal at the gym, and if you really need to talk about it, read it aloud to yourself when you get home.

My favorite was some kid asking me what I could bench at the gym a few years ago. I turned it back on him and asked what the most he had ever benched was. He thought for a few seconds and answered "291".

He was a good kid, but everytime I would first see him at the gym after that, I would say in a loud, guttural voice "Twoooo Niiiinety ONE!!!". I think we both got a kick out of it. :r

[BigFrank]

lol I did something similar to a guy, who asked me to "work in" before at the commercial gym. His final set he says to me " I need a spot on this one so watch me " he loads the bar up with like 275 or some ****. I ask him if he needs a lift off, he declines. So he un racks the bar brings it down at the speed of light. Now mind you during this speed of light decent, his ass is now at least 8 to 12 inches off of the bench. The bar hits his chest and moves about 3 inches off his chest, which I contribute to rebound off his bird chest. My hands are on the bar and he is screaming " I got this " for about 10 seconds the bar just is stuck there with this guy trembling underneath it. I finally have had enough, and I am frankly tired of the scene. So I yell rack and rip it out of his hands and put it back on the rack. He jumps up off the bench, and before he can even catch his breath he utters 5 different excuses to why he missed this attempt. The only thing I mutter to him is " Don't worry Big Guy you'll get it next time " Mental note, guy is 5'10" 180lbs in 4 pants w/ shoes. So from hence forth I kept calling him "Big Guy" everytime I saw him. Much like Tom, I would yell across the Gym. In the parking lot etc. He stopped going the same time I did to avoid me I think.

[BigFrank]

Ooops Benched Tonight
395x3,3,3,3,3
Mil Press w/ 3" bar
4 boards, 515x1 bad job.
dips
cable crap
band work on rotators

ok night tonight. heavy benching for a few others, one guy hit 605 or 615 ( wasnt paying attention )

[icehog3]

lol I did something similar to a guy, who asked me to "work in" before at the commercial gym. His final set he says to me " I need a spot on this one so watch me " he loads the bar up with like 275 or some ****. I ask him if he needs a lift off, he declines. So he un racks the bar brings it down at the speed of light. Now mind you during this speed of light decent, his ass is now at least 8 to 12 inches off of the bench. The bar hits his chest and moves about 3 inches off his chest, which I contribute to rebound off his bird chest. My hands are on the bar and he is screaming " I got this " for about 10 seconds the bar just is stuck there with this guy trembling underneath it. I finally have had enough, and I am frankly tired of the scene. So I yell rack and rip it out of his hands and put it back on the rack. He jumps up off the bench, and before he can even catch his breath he utters 5 different excuses to why he missed this attempt. The only thing I mutter to him is " Don't worry Big Guy you'll get it next time " Mental note, guy is 5'10" 180lbs in 4 pants w/ shoes. So from hence forth I kept calling him "Big Guy" everytime I saw him. Much like Tom, I would yell across the Gym. In the parking lot etc. He stopped going the same time I did to avoid me I think.

Love it, Frank! :r

[zemekone]

100 pullups this AM
swim 300m this AM

Jiu jitsu for a hour this PM
No gi Jiu Jitsu for a hour this PM
Muay Thai for a hour this PM

[icehog3]

100 pullups this AM
swim 300m this AM

Jiu jitsu for a hour this PM
No gi Jiu Jitsu for a hour this PM
Muay Thai for a hour this PM

Rock the hizzouse, Gerry! :tu :wo

[zemekone]

Rock the hizzouse, Gerry! :tu :wo

im back!

[The Professor]

im back!
great. :rolleyes: :tf

[icehog3]

im back!

great. :rolleyes: :tf

It is great! :D

Off today for work training....doing a double tomorrow. :ze

[The Professor]

It is great! :D

Off today for work training....doing a double tomorrow. :ze
I just did cardio today ... I should have just taken it off. :r

[icehog3]

I just did cardio today ... I should have just taken it off. :r

Cardio IS a day off...unless you are on the ice. :r

[The Professor]

Cardio IS a day off...unless you are on the ice. :r
Douché, Admiral. :ih :D

[Dorian]

A piercing pattern occurs when the first session is a black candle, then the second sessions candle opens below the prior session low and closes at least half way above the prior sessions candle real body. How can that be possible in forex because the open of one candlestick is the close of the prior candle? Only in weekends you can have a gap?

[icehog3]

A piercing pattern occurs when the first session is a black candle, then the second sessions candle opens below the prior session low and closes at least half way above the prior sessions candle real body. How can that be possible in forex because the open of one candlestick is the close of the prior candle? Only in weekends you can have a gap?

Hi Dorian! Do you work out? Do you like cigars? Do you know you hold the record for the quickest ban in CA history? :)

[BigFrank]

rofls
TWOOOOOOO NINTEYYYYYYYY ONNNNEEE!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[The Professor]

OMFG! :r:r:r

[Chris.]

Had another good workout yesterday. power cleans, close grip bench, some shoulder work, incline dumbbell press, ab work, then ran a mile.

[hotreds]

http://s.myniceprofile.com/myspacepic/157/15764.gif

[icehog3]

http://s.myniceprofile.com/myspacepic/157/15764.gif

Beats...

http://i196.photobucket.com/albums/aa73/icehog3/fat_guy_moped1.jpg

[hotreds]

http://s.myniceprofile.com/myspacepic/156/15663.gif

[Chris.]

:r:r:r:rLMFAO!!!!!

[PeteSB75]

Back/shoulder work this morning. Bent-over rows, Press, lat pulldowns and upright rows. My lats are shot.

[icehog3]

Need to take tomorrow off due to my early charity hockey game, so I supersetted chest and back today.

Flat Bench - Pull-ups

Incline Bench - T-bar Rows

Incline DBs - Barbell Rows

Weighted Dips - Wide-grip Pulldowns

I am shot! :r

[BigFrank]

Assistance night tonight.
Rows
cable stuff
rear delt / upper back stuff
biceps

[Chris.]

Can you guys offer up some good chest workout suggestions? I work chest every time I go to the gym, and it never feels sore, but my torso/chest is not in the shape I want it to be. I usually do the typical bench excercises with 8 -10reps and 4 sets: flat bench, incline, DB press, I occasionally do pushups at my house with these push up bars I have, and sometimes I do pec flys, but they don't seem to target my chest much at all. I'm trying desperately to get rid of the flab on my chest. :su

[icehog3]

How many times a week do you go to the gym Chris? If you are training chest more than every third day, my opinion is you are overtraining it and actually going backwards. My goals are likely different, and I train chest every 4th or 5th day at most.

One suggestion is never do the same routine twice in a row. Vary the exercises used, the order of the exercises, the reps, the rest periods, etc. You have to keep muscles in a constant state of "confusion" or they adapt very quickly to the stress of lifting.

[Chris.]

I go monday, wednesday and friday. If I'm not to sore (legs and arms), I'll throw another day in between. My goal is to get back down to a 34 pants size by losing this belly of mine. Currently I'm a 38(was 34 in high school). And I want my chest to be defined and toned (along with my abs, but that's not what I'm focusing on ATM). When I get to the gym, I normally(lately) just jump right on a bech and work that, then go to legs and do squats, then power cleans, Then I'll go do some pulling excercises, and sometimes I'll go do pec flys and finish off with about a mile of running. Typically, I do a total body workout, I guess. For some reason, I feel like I'm wasting my time at the gym if I just go focus on one area, such as arms or legs. I wouldn't be in there more than 30-40 minutes if I did that.

[icehog3]

You definitely need to vary your chest exercises from workout to workout, Chris. Doing bench presses and flyes every workout will not give you continuous results as your chest will become used to that stress quickly.

[Chris.]

What kind of other excercises do you recommebd?

[icehog3]

I would vary what you start with...upper chest, middle chest, lower chest.

Upper chest is the incline movements...vary from barbell inclines to dumbbell inclnes from workout to workout. Dumbbell movements involve unilateral balance and a different ROM, so they will hit the chest differently.

For lower chest, dips are my favorite...rotate these from workout to workout with decline bench or decline dumbbell.

There are also some machines that are great finishing movements for chest, what you do here would be based on what your gym has to offer.

So maybe workout #1 for chest might include:
Bench press
DB Incline
Flyes

Number #2 could be:
Dips
DB Bench
Cable or machine finishing movement

Number #3:

Incline Bench
Decline Bench
Cable flyes

These are just examples....I believe in "instinctive training", in time you will know what works best for you. Obviously this isn't a suggestion for someone who is looking to make large strength gains, as I see you are more interested in firming up the chest.

Even though strength gains aren't your main priority, I would not train chest more often than every third day. I would also cycle heavier and lighter days, some days striving for 12-15 reps, other days 8-10, based on your specific goals.

[Chris.]

Thanks a lot for the tips Tom!

[icehog3]

Thanks a lot for the tips Tom!

Let me know if they help, or if you need any other suggestions Chris. :)

[Whipper Snapper]

I've been doing pushups and situps everyday for the past two weeks... :r