Pumping Iron with Zemekone and Icehog3

[Chris.]

Will do! :tu

[BigFrank]

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.
Welcome to training 3 days a week my friend. So little time, so much to accomplish.
First off not to be a jerk but at your age training everything three times a week is going to be too much for you to handle. We could go into recovery time etc, but you are not being specific enough and doing too much in one day. Break your training down. Train smart. Notice I said Train not Lift Weights...
I would break your training down. Along with those three days I would add a 4th day dedicated to active recovery and cardio. After all you want to get some tone action back on track which is going to be losing weight and adding some muscle. Unless you are some freak with baggy skin...yuck.
Tom posted a good split for training chest. Although I would drop 1 exercise per session. The reps range can be tricky. Some guys grow with low reps, while some get stronger. To carry along with getting some "tone" work in, I would try to keep your main exercise ( any compound movements ) relatively heavy, 6-10 reps. Everything there after I would shoot for higher reps 12-20. Remember now your going 3 days a week. You're older, and if your like most folks you have zero time. So using exercises that allow you to get the best bang for your buck are what is going to work. 3 days a week remember. I agree with Tom as far as keeping it fresh, but this may be for guys who have a little more time under the bar.

The main exercise should be done with lower reps, but not low to where your form is sloppy dick all over the place.
Monday-
Squat
Lunges
Super set Leg curls w/ leg ext
Abs
Low intensity cardio 30min-40min

Wed-
Bench
Dips
Super set Cable cross overs w/ Pressdowns
High intensity cardio 15min-20min

Friday-
Deadlift
Mil Press
pull ups
super set bicep curl w/ calves and abs
low intensity cardo 30-40min

Wild Card day #4 Cardo low intensity 30min-40min
don't forget to warm up properly and to stretch after workouts.

Give it a shot. Keep your diet in check.
For Bench you could rotate between flat, incline or the same with dumbbells. Squat I would just squat, you could rotate with front squats. Deadlift, just deadlift maybe rack pulls or deficit pulling. Mil. Press could be done with barbell or dumbbells, do not do behind the neck presses. Remember though, if you are going to use dumbbells use them correctly. Dumbbells were not intended to be used to shorten ones range of motion to handle heavier weights, they were intended to give people a greater range of motion. ( I say "were" because no matter where to you people perform dumbbell chest exercises with a shortened range of motion and to be honest it's ****ing stupid. )

[PeteSB75]

Squat and dead this morning. Had a tough PT for my knee on Friday and have another on Monday, so nothing too outrageous.

[The Professor]

( I say "were" because no matter where to you people perform dumbbell chest exercises with a shortened range of motion and to be honest it's ****ing stupid. )

You mean like the people who grab 120s, have someone help them up with them, and then just barely bend their elbows before pushing them back up? That sh*t is awesome. :banger

:r

Did a dynamic chest day -- 8 sets of 3 reps @ 60% with varied grips on the clock (crap ... just realized I left my watch velcro'd to the bench!). DB flat presses. Bent-over barbell rows. Reverse, close-grip bent-over rows. High, wide-grip bent-over rows (for rear delts). Machine flyes (makes me feel strong :r). Superset internal & external shoulder rotations on the cable thing. I think that's it.

I should have done that stuff yesterday; but I was too lazy and felt a tad under the weather. Tomorrow is max effort lower. Think I might do some kneeling squats to fry my glutes. Maybe some heavy stiff-legged deads.

We'll see what I'm feeling like tomorrow....

[Chris.]

Thanks Frank! I wouldn't say I'm older though. I'm just 25, but 6 years of no workig out after high school ruined me. I just started working out again early last year.

[BigFrank]

Thanks Frank! I wouldn't say I'm older though. I'm just 25, but 6 years of no workig out after high school ruined me. I just started working out again early last year.
Oh my bad, I thought you were in your late 30's. But upon reading your post again, that is your pant size...Doesn't matter much though, with your experience and level of conditioning it will still benefit you a great deal.

[The Professor]

Oh my bad, I thought you were in your late 30's. But upon reading your post again, that is your pant size...Doesn't matter much though, with your experience and level of conditioning it will still benefit you a great deal.
I wish my pants size was my age! :r

[icehog3]

I wish my pants size was my age! :r

Not me!! :r :r

Had a super strong shoulder workout today, went heavy for low reps and got high reps instead. Wish every workout was like that. ;)

[PeteSB75]

I'm with Dokk on this one, at least for another year or two. Then my pant size needs to stay the same, and not increase with my age... :tf

[The Professor]

Got my ass handed to me by the squat today. 455 is really loud when you have to dump it on the safety bars of a power rack. :r

[JE3146]

Got my ass handed to me by the squat today. 455 is really loud when you have to dump it on the safety bars of a power rack. :r

Not as loud as you snapping in half woulda been I'm sure :D

[The Professor]

Not as loud as you snapping in half woulda been I'm sure :D
Naw ... I'm fat enough that my gut would muffle the sound. :r :su

[PeteSB75]

Naw ... I'm fat enough that my gut would muffle the sound. :r :su

The sound of the initial snap maybe, but not the screaming. There would be lots of screaming...

[The Professor]

The sound of the initial snap maybe, but not the screaming. There would be lots of screaming...
fair enough. :r

[PeteSB75]

fair enough. :r

Did I mention the screaming? :ss :ze

[icehog3]

Got my ass handed to me by the squat today. 455 is really loud when you have to dump it on the safety bars of a power rack. :r

T-Bar slipped out of my hands with 5 plates+ on last week, just glad my feet weren't in the way. Just got some good natured grief from my buds at the gym, and I could give a **** what the posers there thought. :r

[The Professor]

T-Bar slipped out of my hands with 5 plates+ on last week, just glad my feet weren't in the way. Just got some good natured grief from my buds at the gym, and I could give a **** what the posers there thought. :r
:r

You kill me, Admiral! :salute:

[icehog3]

:r

You kill me, Admiral! :salute:

I almost killed ME, Dokk! :r

[The Professor]

I almost killed ME, Dokk! :r
Right there with you, bruddah! :r I've got a bit of a burn on my back from where the bar scraped me on the way down. :r :r :r

[icehog3]

Right there with you, bruddah! :r I've got a bit of a burn on my back from where the bar scraped me on the way down. :r :r :r

Yowser....I have done that too, no fun Dokk!

[hotreds]

Anyone have a suggestion for a very sore shoulder? It kills me to bench, flye, etc. I just wish I could get a cortisone shot, but that ain't gonna happen. I even purchased a $100 pillow with a cavity for my arm to put less pressure on the shoulder. Any OTC gels, sprays, etc any good? Front/side of shoulder is what really hurts.

[icehog3]

I had serious shoulder problems in both shoulders years ago. Is there a reason you can't get a cortizone shot, Hugh? I had two shots in each, about 2 weeks apart, and haven't had shoulder problems for many years, just from the one series of shots.

[BigFrank]

Anyone have a suggestion for a very sore shoulder? It kills me to bench, flye, etc. I just wish I could get a cortisone shot, but that ain't gonna happen. I even purchased a $100 pillow with a cavity for my arm to put less pressure on the shoulder. Any OTC gels, sprays, etc any good? Front/side of shoulder is what really hurts.
There's not a lot to go off of from that. What happened? Need a little more detail. Have you gone to a Dr. yet? Is it just extremely sore? Is it caused by repetitive motion i.e. from work related tasks? Gym injury?

With all that said for temporary pain relief I would say advil or generic equivalent and some icy hot or something like that.

[BigFrank]

Monday's Training
Squats
537x3,3,3 Felt like I was squatting a little high, having some hip issues. It's due to my new drive to work ( 90min+ per day )
Pulls
315x1 405 x0,1(both done with quaded minis)
Leg Ext
Abs
Calves
GHR
Reverse Hyper...

Played around with a few band set ups tonight. 4 plates + quaded minis was pretty brutal form had to be spot on for that. Tried to do 3 plates with quaded minis and quaded micro minis and it was a ****ing mess.

Just pounded a huge steak with some leftover carb combo mess sort of casserole.

[hotreds]

Yes, I have talked to my doc about this. He just told me to take it easy. I told him I felt maybe I had a torn rotator cuff, but he didn' think so. I don't think he would be willing to give me a cortisone shot, but I might ask for one, as this shoulder has been bothering me for a good year now.

Not really sure what happened, can only surmise that "pitching" without proper warmup might have contributed. And perhaps sleeping on that side? Dunno, other than it really does bother me. Sometimes I move wrong, and boy, I almost yell in pain!

I wonder if working out through the pain actually makes matters worse, but I know that two weeks off(when I was away from home) didn't help matters.

The more I think about it, the more I think I should insist on a cortisone shot.

[BigFrank]

Yes, I have talked to my doc about this. He just told me to take it easy. I told him I felt maybe I had a torn rotator cuff, but he didn' think so. I don't think he would be willing to give me a cortisone shot, but I might ask for one, as this shoulder has been bothering me for a good year now.

Not really sure what happened, can only surmise that "pitching" without proper warmup might have contributed. And perhaps sleeping on that side? Dunno, other than it really does bother me. Sometimes I move wrong, and boy, I almost yell in pain!

I wonder if working out through the pain actually makes matters worse, but I know that two weeks off(when I was away from home) didn't help matters.

The more I think about it, the more I think I should insist on a cortisone shot.
I would honestly get a second opinion. If you have the option I would see a specialist. Pain for almost a year is a little fishy. I would wait for the shot, until you have exhausted all other options. Could you pinpoint where exactly the pain is coming from? or is it too much radiating pain? If it's from throwing a baseball there are a lot things that could have gone wrong with your shoulder.

[The Professor]

Yowser....I have done that too, no fun Dokk!
It was a little bit of fun, Admiral. :r :ze :su

[PeteSB75]

Deloading a bit this morning. Bench, incline, bar curls and finished off with some dips. Dips were tough this morning. Gotten used to doing them on back day when my triceps are not already tired.

[Rock Star]

man i need to get back in the gym..gettin a tad bit flabby

[icehog3]

man i need to get back in the gym..gettin a tad bit flabby

Grandpa Freddy Bear! :D

[hotreds]

http://s.myniceprofile.com/myspacepic/157/15759.gif

[icehog3]

Ripped up back with some high rep pull-ups, heavy cable rows and dumbbell rows. Saved a little gas for hockey tonight.

Shoulders and arms tomorrow, then Friday off...much needed after 7 days straight.

[BigFrank]

benched tonight
2 board 465x1 500x1,0
First time I've had 500 in my hands took it once to the 2 board felt good. Second time, had zero pop.
inclines
mil press
peck deck
press downs
band work

[icehog3]

Nice job, Frank! :tu

[PeteSB75]

Very nice Frank!

Deloading continued this morning with shoulders and back. Press, bent-over rows, upright rows, lat pulldowns. Talking to one of the guys at the gym about these 300 workouts, which he has started doing with his son. I might have to try that to drop some bulk. Anyone done it?

[BigFrank]

Talking to one of the guys at the gym about these 300 workouts, which he has started doing with his son. I might have to try that to drop some bulk. Anyone done it?
Nope, link?

[Chris.]

So after going straight to the computer stores and home all wekk to fix my computer(has been crashed since Friday due to some bullshit update from MS. First real issue I've ever had with Vista). Had to replace the hard drive. I ended up just installing 7 on this new hard drive. Anyways, I finally got to the gym today. I'm going to go friday and saturday to make up for my missed days this week. Had a good workout tonight.

started off with bench
95x15 115x15 125x10 135x7(close grip)

assisted dips
4 sets of 10. This tweaks my bicep for some reason. I had to increase the assistance weight so my bicep wouldnt hurt.

Machine pull downs

back extensions

25 minutes of cardio

[PeteSB75]

Nope, link?

This (http://www.menshealth.com/men/fitness/workout-plans/muscle-building/article/5e1790ecab7e1110vgnvcm20000012281eac) is what the guy was talking about.

[BigFrank]

a) Pullups - 25 reps ok
b) Deadlifts with 135lbs - 50 reps ok
c) Pushups - 50 reps meh
d) 24-inch Box jumps - 50 reps no
e) Floor wipers - 50 reps meh
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps you got kettlebells?
g) Pullups - 25 reps why again?

I have two problems with it.
#1 Deadlifts are the only exercise done for lower body with weights.
#2 "challenge to your daily routine" ya do that everyday and get ready to overtrain.

Other than that, it wouldn't be a bad idea to do maybe once-twice a week tops. Remember diet and cardio/conditioning will never be replaced 100%. Not bad to use for something to break the boring mess of cutting up.

You really wanna lean up? Lift heavy and run ****ing hills.

I would read this article if you are interested in doing something similar http://www.tmuscle.com/free_online_article/sports_body_training_performance/rebuild_yourself_with_complexes

[PeteSB75]

a) Pullups - 25 reps ok
b) Deadlifts with 135lbs - 50 reps ok
c) Pushups - 50 reps meh
d) 24-inch Box jumps - 50 reps no
e) Floor wipers - 50 reps meh
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps you got kettlebells?
g) Pullups - 25 reps why again?

I have two problems with it.
#1 Deadlifts are the only exercise done for lower body with weights.
#2 "challenge to your daily routine" ya do that everyday and get ready to overtrain.

Other than that, it wouldn't be a bad idea to do maybe once-twice a week tops. Remember diet and cardio/conditioning will never be replaced 100%. Not bad to use for something to break the boring mess of cutting up.

You really wanna lean up? Lift heavy and run ****ing hills.

I would read this article if you are interested in doing something similar http://www.tmuscle.com/free_online_article/sports_body_training_performance/rebuild_yourself_with_complexes

I figured I'd do bar clean/press rather than use kettlebells, as I don't have any and don't really want to go buy some. I'll check out the article. As far as cardio, once I'm done with my physical therapy for my knee, I'll be going back to spin 2-3 times/week.

Diet is pretty good as long as I stay away from sweets and don't drink too much. Getting married in July and want to drop about 20lbs by then, so I'll be going to an only wine and white liquors policy - which works anyway since I like scotch and vodka. Normal food day for me:

banana before workout
protein shake and oatmeal (milk, blueberries, walnuts or almonds) after
wheat toast with peanut butter mid-morning
fairly substantial lunch - ordered out at work - usually a sandwich and fruit/veggie
apple and cheese as afternoon snack
dinner usually chicken or pork or turkey, salad and another veggie or two, no carbs

[Chris.]

started off with bench
95x15 115x15 125x10 135x7(close grip)

assisted dips
4 sets of 10. This tweaks my bicep for some reason. I had to increase the assistance weight so my bicep wouldnt hurt.

Machine pull downs

back extensions

25 minutes of cardio

This worked well. My pecs are getting sore today. :)

[BigFrank]

Pete you train in the A.M. ?

[BigFrank]

Squat and Pull Tonight
Squat 562x1,1,1 Meh thought I could have done better here.
Pull 365+Doubled Minis x1,1,1,Miss,1

Tore up my mini bands. Sucked because I think they are shot. Oh well I'm out 20 bucks or so. Word to the wise, bands are easily torn, shredded or what ever when they are abused. Going to go with chains for some time now.

[The Professor]

I pulled this morning. 135 x 10, 225 x 10, 315 x 7, 405 x 3, 455 x 1 (owned it), 475 x 0 (my hands were shredded), 475 x 0 (got it off the ground, but my hands just hurt too much). Followed that with 315 x 5 x 3sets ... just for good measure.

Did some abs stuff, then some bent-over rows, then some foam roller.

I almost threw up today. :banger

[icehog3]

Shredded shoulders today...seated military, standing military, rear delt raises and shrugs. Tomorrow is an easy day...arms and legs. :r

[PeteSB75]

Pete you train in the A.M. ?

Yeah. On workout days, I'm up at 4:40/4:45, eat a banana, wake up a little, roll into the gym (across the st from my apt, one of the reasons I bought it) when they open at 5, finish up by 6-6:15, go home and shower, then off to catch my train. Means I'm in bed by 9:30, 10 at the latest, but that's ok.

I was lazy this weekend, went for a few long walks, enjoyed some sunshine, but no lifting of non-liquid weights.

Back at it this morning. Volume chest/arms day. Flat bench at 155x12x3, incline bench at 135x12,8,10, 21s at 45,55 and dips bwx5,4,4. Could barely finish my dips, my arms were shaking so much.

[BigFrank]

I pulled this morning. 135 x 10, 225 x 10, 315 x 7, 405 x 3, 455 x 1 (owned it), 475 x 0 (my hands were shredded), 475 x 0 (got it off the ground, but my hands just hurt too much). Followed that with 315 x 5 x 3sets ... just for good measure.

Did some abs stuff, then some bent-over rows, then some foam roller.

I almost threw up today. :banger
Dokk, if your planning on doing heavy singles you should drop some of the volume while working up.
For instance your going to hit 475 for singles
135x5
135x5
225x3
225x3
315x3
405x1
Then move right to your heavy singles. If you are going to do volume work, do volume work. If you are going to pull heavy pull heavy. You could also think about it like this.
1350+2250+2205+1215+455=7475 total pounds before heaviest work load.
675+675+675+675+945+405=4050 total pounds before heaviest work load.

Also, I would avoid the "good measure" work loads. After taxing your body on your heaviest set. Your body only remembers what 315 feels like. Instead of the 475 you should have smoked.

Only reason I say this is because I think your two failed attempts, should have been three singles, but you tired yourself out while warming up.
The way it was explained to me " warm up then get the ****ing job done, quit pissing your time away" this is what was said to me when I went from 495 to 545 instead of just jumping to my heaviest set.
Yeah. On workout days, I'm up at 4:40/4:45, eat a banana, wake up a little, roll into the gym (across the st from my apt, one of the reasons I bought it) when they open at 5, finish up by 6-6:15, go home and shower, then off to catch my train. Means I'm in bed by 9:30, 10 at the latest, but that's ok.

You should eat your large protein shake before going to the gym. Unless you plan on going in and just doing some fasted cardio.

[The Professor]

good points, there, Frank. next time I deadlift, it's on like Donkey Kong. :banger

active rest today. tried to do this stupid effin mma circuit for cardio & conditioning. my body wanted nothing to do with that. i gave up and peddled the short bus for a half hour before driving home.

[BigFrank]

Article worth reading Dokk
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_warm_up_for_a_onerep_max

[icehog3]

Off day from the gym tomorrow after 4 straight, but I do have a game after work.

[BigFrank]

Flat Bench
415x3,3,3,3
Mil Press 325x3
Dips +90lbs
PressDowns
Cable work

Forgot to do rotator band work...

415 was good but required work. Good night, I felt tired and tight from sitting in my car for hours yesterday. Workout went well.

[icehog3]

325 lb Military Presses??? Kicking some Major Arse, Frank! :tu :wo

[BigFrank]

It sucked...

[icehog3]

It sucked...

How so?

[Tombstone]

flat bench 250x10,10,10
Incline Bench Dumbbells 200x10,10,10
Machine flys
Dips 10,10,10,10

Close grip bench burnouts at the end of the workout.

[PeteSB75]

Article worth reading Dokk
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_warm_up_for_a_onerep_max

Thanks for the article Frank, even though you intended it for Dokk.

Adjusted my warmup for my Press this morning, and amazing, two new PRs! 145x1 first PR, 150x0,1 - failed to get it up on the first go, but cranked it out on the second try. Feeling like I can go higher as well - next week. Today was supposed to be a volume back/shoulder day for me, so after cranking out my press, did some bent over rows 155x12x3, upright rows 95x12x3 and lat pulldowns 150x12x3. Good stuff.

[icehog3]

Took an extra day off (today) after getting my brainbucket seriously rattled in my hockey game last night. Feel fine this morning, though I did get over 8 hours sleep in one night for the first time in I can't remember how long.

[landhoney]

Took an extra day off (today) after getting my brainbucket seriously rattled in my hockey game last night. Feel fine this morning, though I did get over 8 hours sleep in one night for the first time in I can't remember how long.

Sounds like somebody needs to get their junk knocked around more often. ;):r

[icehog3]

Sounds like somebody needs to get their junk knocked around more often. ;):r

Or at least my head, Seth. ;) :r

[Mugen910]

Sounds like somebody needs to get their junk knocked around more often. ;):r

Or at least my head, Seth. ;) :r

HAHAHA Now that is funny!

[BigFrank]

How so?hahaha it was heavy that's how!!! :r nah was just hard lol

Thanks for the article Frank, even though you intended it for Dokk.

Adjusted my warmup for my Press this morning, and amazing, two new PRs! 145x1 first PR, 150x0,1 - failed to get it up on the first go, but cranked it out on the second try. Feeling like I can go higher as well - next week. Today was supposed to be a volume back/shoulder day for me, so after cranking out my press, did some bent over rows 155x12x3, upright rows 95x12x3 and lat pulldowns 150x12x3. Good stuff.
I'm glad it worked out well for you. Like I said before, if your going to go heavy go heavy. Volume and going really heavy ( 1-3 reps ) usually doesnt work well. Glad to see you stuck with the presses.

[icehog3]

hahaha it was heavy that's how!!! :r nah was just hard lol


.

:r :r

[BigFrank]

It was like this, ughhhhhhhhhhhhhhhhhhhhhhhh ( red face ) ahhhhhhhhhhhhhhhhhhh (face dark red ) uffffffffffffffffffffffffffffffff ( face almost purple ) weight racked, gasp for air...LOL

:r :r

[icehog3]

It was like this, ughhhhhhhhhhhhhhhhhhhhhhhh ( red face ) ahhhhhhhhhhhhhhhhhhh (face dark red ) uffffffffffffffffffffffffffffffff ( face almost purple ) weight racked, gasp for air...LOL

:r :r

Sucked...but ya done it!! :D :tu

[BigFrank]

flat bench 250x10,10,10
Incline Bench Dumbbells 200x10,10,10
Machine flys
Dips 10,10,10,10

Close grip bench burnouts at the end of the workout.
Is that with 200 lb dumbbells in each hand? Or just 100lb dumbbells.

[icehog3]

Is that with 200 lb dumbbells in each hand? Or just 100lb dumbbells.

It's gotta be 100s if he was doing sets of 250 x 10 on the bench, right?

[BigFrank]

I would imagine. If its 200's in each hand, 250 must have been a warm up lol.

[Tombstone]

It's gotta be 100s if he was doing sets of 250 x 10 on the bench, right?

100 pound dumbbells in each hand is correct

[The Professor]

not a bad day. did a bunch of banded lower body stuff -- banded box squats and banded sumo deads. the banded sumo deads may be a new favorite for me. I've done them before ... but forgot just how much they kill your ass, which is just what I need to improve my squat and dead. :tu did some ab stuff, too ... but was out of time to do anything else.

[icehog3]

Tore it up on chest today. Heavy DB inclines, medium weight flat bench for reps, several sets of dips with 90 lbs strapped on, and some machine work to finish. Body weight has dropped with hockey season in full effect, but lifts are going up.

Now for some calories and a nap before my game at 7:30.

[icehog3]

Good back workout today....Heavy T-Bars, cable rows, heavy barbell rows. Went to start a 4th exercise and realized I was shot, no need to do any more.

I should be good and tired by Thursday, 4 games in 4 nights starting tomorrow to go along with my lifting.

[BigFrank]

Nothing like a heavy pull only workout :tu

[BigFrank]

Couple more weeks of normal training then it's time to max out hard. Then deload and get ready for a meet. Looking at either a meet in April or May.

[The Professor]

Couple more weeks of normal training then it's time to max out hard. Then deload and get ready for a meet. Looking at either a meet in April or May.
Awesome, Frank.

I'm thinking of deloading this week and going for new PRs Saturday or next week ... before going on a mean cut for a couple of months. I want to lose some fat before fattening up the right way. :r

[icehog3]

Kick some arse, Frank. :tu

Can't keep the weight on with all the hockey, my body is just too good at using up all the food right now. Hoping to gain it back in the "between seasons" period, but as long as my lifts keep going up, I ain't too upset.

[PeteSB75]

Hmm, maybe I should start playing hockey. First step - learn to skate...

Anyway, managed to get a pretty good workout in yesterday morning, deads, trying for a 1RM without straps, just using chalk (thanks Frank!). Did ok, but didn't hit the weight I wanted. 285 was easy, 315 no problem, 365, not so much, tried it again, and just couldn't hold on to it. I have done it with straps, but need to work on my grip to do it without. Followed up with some squats - 315x5, 325x5, 335x5 and some ab work.

So, I had an interesting experience at the gym yesterday. I had finished my pulls and was warming up my squats - I always start with an empty bar. Two squat stations next to each other, the other one is empty. Guy comes over and asks me if I want to squat together as he's looking for a spot for his 'full squats'. I apologized and said I preferred not working in with someone, and there's a station open. So, I continue with my lifts, and he's warning off the guy on the decline bench next to the station that he'll have to move the bench over (it's usually down at the other end of the floor) as he's about to 'full squat'. I think he said the words 'full squat' in a very loud voice to about 4-5 different people, about 6-7 times within the space of about 3 minutes. So this guy grabs a couple of the little 2.5lbs plates and puts them on the floor and loads up the bar with a couple of 25s and proceeds to do a half squat. I thought about asking him when he was going to start doing his 'full squat' but decided against it. He does a few sets, slowly adding weight until he's got a plate and a half on each side, so call it 185, might have been 190. Gets under the bar, takes it down, going to about 3/4 depth at least, and as he is lifting it up each rep, he starts grunting. By the time he's done his third rep, he is yelling. He sounds like the my new haircut guy (http://www.youtube.com/watch?v=4JMOh-cul6M). You can get the full effect at about 1:50 on that classic video. It was all I could do to contain myself and finish my squats.

[The Professor]

Dokk, if your planning on doing heavy singles you should drop some of the volume while working up.
For instance your going to hit 475 for singles
135x5
135x5
225x3
225x3
315x3
405x1
Then move right to your heavy singles. If you are going to do volume work, do volume work. If you are going to pull heavy pull heavy. You could also think about it like this.
1350+2250+2205+1215+455=7475 total pounds before heaviest work load.
675+675+675+675+945+405=4050 total pounds before heaviest work load.

Also, I would avoid the "good measure" work loads. After taxing your body on your heaviest set. Your body only remembers what 315 feels like. Instead of the 475 you should have smoked.

Only reason I say this is because I think your two failed attempts, should have been three singles, but you tired yourself out while warming up.
The way it was explained to me " warm up then get the ****ing job done, quit pissing your time away" this is what was said to me when I went from 495 to 545 instead of just jumping to my heaviest set.

You might have been right, Frank. ;)

Warmup for 10 minutes on the bike. Foam roller and stretch for another 10 minutes.

135x8 (sumo)
135x8 (conventional)
225x3 (conventional from here on out)
225x3
315x3
405x1
PR: 475 x 1 (2-lighter)
PR-tie: 475 x 1 (good)

Then I thought, "Frank said I should be able to do 475 for 3 singles; but I think I can do more."

PR: 500 x 1 -- probably a 2-lighter; but good nonetheless)

505 x 0 -- fail. not an epic fail, mind you; but a fail. I got it up past my knees and my whole body was almost convulsing. I dropped it. it was loud.

All in all, a good day. I've bested my previous PR by 40lbs and am convinced I've got 505 in me the next time I deadlift in a couple of weeks. My hands are torn to sh*t; but they're not bleedings, which is good.

Thanks, Frank! And thanks everyone for the encouragement over the years. It's hard to believe that just over 2 years ago, I'd never heard of a deadlift. :su

[PeteSB75]

PR: 475 x 1 (2-lighter)
PR-tie: 475 x 1 (good)

Then I thought, "Frank said I should be able to do 475 for 3 singles; but I think I can do more."

PR: 500 x 1 -- probably a 2-lighter; but good nonetheless)

505 x 0 -- fail. not an epic fail, mind you; but a fail. I got it up past my knees and my whole body was almost convulsing. I dropped it. it was loud.

All in all, a good day. I've bested my previous PR by 40lbs and am convinced I've got 505 in me the next time I deadlift in a couple of weeks. My hands are torn to sh*t; but they're not bleedings, which is good.

Thanks, Frank! And thanks everyone for the encouragement over the years. It's hard to believe that just over 2 years ago, I'd never heard of a deadlift. :su

Congratz on the massive new PR! So, just one question - what is a 2-lighter?

[The Professor]

Congratz on the massive new PR! So, just one question - what is a 2-lighter?
Thanks! It's only 9% or so over my previous PR (460lbs); but it's a hard 9%. :r

In powerlifting, there are 3 judges who signal their approval of the lift by turning on a white light for a good lift. A 2-lighter would be a lift that 2 of 3 judges approved.

[icehog3]

Congrats Dokk! :tu

[BigFrank]

You might have been right, Frank. ;)

Warmup for 10 minutes on the bike. Foam roller and stretch for another 10 minutes.

135x8 (sumo)
135x8 (conventional)
225x3 (conventional from here on out)
225x3
315x3
405x1
PR: 475 x 1 (2-lighter)
PR-tie: 475 x 1 (good)

Then I thought, "Frank said I should be able to do 475 for 3 singles; but I think I can do more."

PR: 500 x 1 -- probably a 2-lighter; but good nonetheless)

505 x 0 -- fail. not an epic fail, mind you; but a fail. I got it up past my knees and my whole body was almost convulsing. I dropped it. it was loud.

All in all, a good day. I've bested my previous PR by 40lbs and am convinced I've got 505 in me the next time I deadlift in a couple of weeks. My hands are torn to sh*t; but they're not bleedings, which is good.

Thanks, Frank! And thanks everyone for the encouragement over the years. It's hard to believe that just over 2 years ago, I'd never heard of a deadlift. :su
Good job hitting 500. I wouldnt go after 505 for at least 4 weeks. Work your way back up. Remember going balls out all of the time isnt always going to work. I would have just stuck with the 475x1,1,1 and if you had it in you do it for 5 singles, then pull against bands or highlight your area of weakness then max out. Granted you pulled the weight, but I feel you may have "blown your load a few weeks early". Just putting it out there. Either way good work brother, you know where you need the work. And btw, dont ****ing do 505, bust your ass and in 8 weeks pull 520.

[The Professor]

Good job hitting 500. I wouldnt go after 505 for at least 4 weeks. Work your way back up. Remember going balls out all of the time isnt always going to work. I would have just stuck with the 475x1,1,1 and if you had it in you do it for 5 singles, then pull against bands or highlight your area of weakness then max out. Granted you pulled the weight, but I feel you may have "blown your load a few weeks early". Just putting it out there. Either way good work brother, you know where you need the work. And btw, dont ****ing do 505, bust your ass and in 8 weeks pull 520.
Yeah ... I'm going to deload next week and start really focusing on my problem areas. I need to do more rows, more GMs, different box squats, and lots of wide stance banded stuff to get s stronger ass. :r

Bench is still a problem; but I don't know how to solve it without a partner. Truly ... I'm at a loss. I can't Smith it because our benches are too tall our plates slip on the floor (so I can't elevate my feet) ... plus that kind of defeats the purpose and ruins form (not to mention hurts my shoulders). Oy.

I've gotta lost some fat, too. Really ... I need to (especially after this bulking cycle).

[BigFrank]

Check your form with benching. Try and bench out of a rack, granted it's not perfect but if you dump you can dump into the rack...

Squats n Pulling tonight
Squats worked up to a lame 537x1, I was totally out of it and I could not get comfortable or get focused. So I stopped before I did something stupid
Pulling
405+4 pairs of chain x1 455+4pairs of chain x1 495+4pairs of chains x1
I was very happy with this, although I felt like I could have gotten more.
GHR
Abs
Calves

Been REALLY stressed out over some relationship crap with my old lady. You know....

[icehog3]

Hope all gets better soon, Frank.

[The Professor]

Check your form with benching. Try and bench out of a rack, granted it's not perfect but if you dump you can dump into the rack...


Same problem with the movable benches as I'd have in the Smith: the benches are too tall and my legs are too short ... and there's nothing to make up the difference placing my feet on the floor (because plates are hard-plastic coated and slide on the floor).

My gym sucks. The smart trainers (there are three) call it "the princess gym." :su

[Tombstone]

Same problem with the movable benches as I'd have in the Smith: the benches are too tall and my legs are too short ... and there's nothing to make up the difference placing my feet on the floor (because plates are hard-plastic coated and slide on the floor).

My gym sucks. The smart trainers (there are three) call it "the princess gym." :su

Your feet don't touch the floor when you do bench press? How short are you?

[The Professor]

Your feet don't touch the floor when you do bench press? How short are you?
Oy ... I'm not *that* short. Our actual benches (with welded racks) are a proper height; but they're bolted to the floor. The portable benches are a few inches too tall -- so much so that I can't get a good footing to develop a proper arch.

I'm 5'8".

[Tombstone]

Oy ... I'm not *that* short. Our actual benches (with welded racks) are a proper height; but they're bolted to the floor. The portable benches are a few inches too tall -- so much so that I can't get a good footing to develop a proper arch.

I'm 5'8".

I gotcha

[PeteSB75]

Ok, so either they messed with the scale at the gym or I dropped about 15lbs in the last three weeks, since I last weighed in there. I don't think I've dropped the weight, I certainly don't feel like it or feel like I look like it. I would have expected about 8-10, just from the holidays being over and stopping with the crap I was eating, but 15 seems a bit excessive over 3 weeks. Gonna have to check another scale.

Heavy chest this morning. Flat bench at 195x5,5,4, then incline DBs at 75x5, 80x3,2, then finished up with some curls, 85,90,95x5. Was a pretty good session. Going to push my bench up again next heavy chest day.

Dokk, move to CT and I'll spot you :ss

[The Professor]

You can't PR everyday, I suppose.

Tried 225 bench. Failed. Luckily, I had a spot there to mock me. :r

Friday or Saturday, I'll try to find my limit on squat. Next week I deload, re-evaluate, and start really training the weak spots.

[PeteSB75]

Shoulders and Back day today. Started off good with a new Press PR - did 150x1 (old PR), 155x1 (PR). Went up easier than I expected. Followed that up with some db rows, some heavy shrugs, and lat pulldowns. I was beat and running late, so I took off.

BTW, Frank, I've moved my morning protein shake to before rather than after the workout. I think it's better that way. I'm no longer walking out of the gym ready to start chewing the bark off the trees.

And they definitely messed with the scale at the gym. Will have to complain next time I see the manager.

[catfish2]

I wasn’t even going to workout, But I came home from work tonight mad at the world. To heck with creatine and nitric oxide. Anger is the real motivator. I just kept on going. I was either going to workout all of my frustrations, or end up a pool of jelly on the floor. Let me tell you I’m still mad. If I can stay this angry I’ll be a monster by the end of the summer. The old saying that greed is good is wrong. Anger is good. It clarifies, simplifies, and motivates. Tonight I wanted to stick it in the eye of everybody and every thing that has ever rejected me. Watch out world I’m mad as hell and I’m not going to take it any more!!!!:mad::mad:

[The Professor]

...but apparently you can PR every OTHER day. :D

Went in for squat today. Previous PR = 365.

Warmup and stretching and foam roller

135 x 5
135 x 5
205 x 3
205 x 3
315 x 3
365 x 1
395 x 1 = PR
405 x 0 (had to try)

Followed it up with some banded sumo deads to work my posterior chain a little more (since that's where I failed out).

Hitting that squat PR also helped me reach another goal for this bulk cycle: my 1,100-pound 3-lift total. :wo

I'm gonna eat the sh*t out of some bad food today. :r

Next week is deload. The week after begins 2 months of clean(er) eating, more cardio, and targeted lifting to address my sticking points. I need to lose some fat, strengthen my chest, and strengthen my ass. :D

[icehog3]

Congrats Dokk! :tu :wo

Off day for me.

[The Professor]

Congrats Dokk! :tu :wo

Off day for me.
Thanks, Admiral. :salute:

I'll be taking the weekend off. :D

[icehog3]

Thanks, Admiral. :salute:

I'll be taking the weekend off. :D

From bad food? ;) :r

[The Professor]

From bad food? ;) :r
Heading to James's on Saturday; so probably not. :r Just from going in the gym. Monday I started anew and well rested (and well fed). :tu

[icehog3]

Heading to James's on Saturday; so probably not. :r Just from going in the gym. Monday I started anew and well rested (and well fed). :tu

Kick arse, and please give James my best.

I will be kicking some arse here tomorrow for ya. ;)

[The Professor]

Kick arse, and please give James my best.

I will be kicking some arse here tomorrow for ya. ;)
Awesome. Do some rows for me ... just reading about what you pump out always makes me tired. :r

[icehog3]

Awesome. Do some rows for me ... just reading about what you pump out always makes me tired. :r

Rows are officially on the agenda for manana. :wo

[The Professor]

Rows are officially on the agenda for manana. :wo
:wo

[PeteSB75]

...but apparently you can PR every OTHER day. :D

Went in for squat today. Previous PR = 365.

Warmup and stretching and foam roller

135 x 5
135 x 5
205 x 3
205 x 3
315 x 3
365 x 1
395 x 1 = PR
405 x 0 (had to try)

Followed it up with some banded sumo deads to work my posterior chain a little more (since that's where I failed out).

Hitting that squat PR also helped me reach another goal for this bulk cycle: my 1,100-pound 3-lift total. :wo

I'm gonna eat the sh*t out of some bad food today. :r

Next week is deload. The week after begins 2 months of clean(er) eating, more cardio, and targeted lifting to address my sticking points. I need to lose some fat, strengthen my chest, and strengthen my ass. :D

Awesome job there Dokk! :ze Congratz on the new PR and the new joint PR!

[Tombstone]

What does PR stand for?

[icehog3]

What does PR stand for?

Personal record.

[BigFrank]

Sorry for the absence brothers, been feeling a little under the weather. Not sure if it's a cold or whatever, but I've taken off the rest of the week to let things heal and clear up.
Congratz on the PR's Dokk.
Glad things are working out also for ya Pete. I used to workout as soon as I woke up. It was rough without eating. If your going to wake up and just do some cardio, do it fasted. But as far as training goes, do not do without food.

[icehog3]

Feel better, Frank.

[catfish2]

Hello anybody there.

[The Professor]

Hello anybody there.
Always, Don. :)

[The Professor]

Sorry for the absence brothers, been feeling a little under the weather. Not sure if it's a cold or whatever, but I've taken off the rest of the week to let things heal and clear up.
Congratz on the PR's Dokk.
Glad things are working out also for ya Pete. I used to workout as soon as I woke up. It was rough without eating. If your going to wake up and just do some cardio, do it fasted. But as far as training goes, do not do without food.
Thanks, Frank.

I hope you feel better, soon.

[icehog3]

http://scrapetv.com/News/News%20Pages/Sports/images-2/tiger-woods-flexing.jpg

Tiger has a mosquito bite on his arm.

[GreekGodX]

start gym rant :mad:

So yesterday I'm doing squats in the squat rack and right next to me a guy and his gf are working out. Now mind you he is not training her, rather he is just helping her through the exercises and showing her a pointer or 2. Well the gym takes this as him training her and he isn't qualified to do so. Head trainer comes over and gives them a whole schpiel, and tells him that it seems like he's training her without any certifications and the gym is liable if she injures herself because of an exercise he showed her. Come to find out the girl isn't even a member, she came as a guest. So the trainer goes on to start selling her on joining and that she gets 2 free pt sessions. Takes down both their names, tells the guy he can lose his membership if he does this again.

I just about lost it when I heard/saw this all going down in front of me. First of all if all of this happened not because of money, but because the trainers actually cared if you used correct form I'd have no problem. The fact is they do this because they lose out on $90/hour pt rate. Plus if they're going to threaten my membership I would have told him to take me right now to cancel it because this is B.S. Luckily my gym is a franchise and I've only seen that happen at that particular location. I'm sure the other locations have the same policy but I've never seen it enforced in the 7 years I've been going there. But my issue is say you're spotting someone on a big lift and you tell them to go deeper or give them any advice, the gym can cancel your membership.

I was extremely fumed by this :mad:
end rant, I feel better. :) And that motivated me to hit 405 on my squat (to parallel). Now if I could get my upper body to build like my lower body I'd be happening.

[icehog3]

That is complete bullshit, Christos, I would have told the PT to go piss up an ice rope.


Congrats on the 405 squat, great lift Brother! :tu

[icehog3]

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

[The Professor]

http://i196.photobucket.com/albums/aa73/icehog3/lifting.jpg
sh*t! that damn lamb can bench more than me. :td

[BigFrank]

Well since I have been sitting around being a bum thanks to this cold which still hasnt gone away, figured I'd post some of the crap I have been thinking about.

Full Meet plans for April or May.
Goals before meet (gym lifts)
-I want to hit these goals before I start messing around with powerlifting gear, and yes I plan to jump right into double ply work.
With the meet dates ahead, I would need to hit my numbers by mid to end of February to give me enough time to deload then peak going into a meet.
Bench 500
Squat 600
Pull 650

Bench is a long way off, and I feel that getting 500 before a meet is a large goal. I more than likely will plan on hitting something in the 475 range and maybe trying 500 at a meet, which will most likely be a 3rd attempt if I get that far.
Squat is extremely close. Figuring I have barely used knee wraps in the last 4 months. I am more than confident that working up to 600 with knee wraps is doable now. I would like to hit 600 soon and maybe hit 625 before a meet.
Pull is also extremely close. I have pulled against band tension and chains that has been close to 650. It is harder to pull straight weight sometimes but I feel that this is doable also. With that said. I wouldnt be suprised to hit 650 on a 2nd attempt at a meet. If I do 700 will be my 3rd attempt.

As always brothers, keep training hard. Thanks for listening

[icehog3]

Kick some ass and meet those goals, Frank. :tu

Supersetted chest and back today.

Heavy Incline DBs - High rep bodweight Pull-ups

High rep incline bench - Heavy Barbell Rows

Heavy Vertical Bench - Heavy Close-grip Pulldowns

Had planned on adding dips with another rowing exercise...but I was shot, so I headed out to gorge on some protein. ;)

[BigFrank]

mmm protein.

[catfish2]

How many times a week do you guys go to the weight room, and how many times a week that you hit each body part.

[icehog3]

How many times a week do you guys go to the weight room, and how many times a week that you hit each body part.

I do my body over 3 or 4 days, depending on work schedules and energy, Don. Then I take one day off, and start again.

[The Professor]

How many times a week do you guys go to the weight room, and how many times a week that you hit each body part.
My favorite is a 4-day split with 2 "max effort" days (one for lower body, one for upper ... more or less) and 2 "dynamic effort" days. The other days are either support/accessory days (working on weak spots and/or getting the blood flowing to muscles after a max effort day) or just off -- it all depends on what my body is telling me.

Speaking of that important lesson (listening to your body), I think I'm going to do one more heavy week. Not going for 1-rep PRs or anything; but my body is still feeling good, my neurons are firing as expected, and I don't feel the need to deload and rework yet.

Sooooooo ... the clean eating & cutting won't be starting tomorrow. :D Rather, I think I'll probably do an Admiral-style row day ... without the Hulk-sized weight. :r

[icehog3]

My favorite is a 4-day split with 2 "max effort" days (one for lower body, one for upper ... more or less) and 2 "dynamic effort" days. The other days are either support/accessory days (working on weak spots and/or getting the blood flowing to muscles after a max effort day) or just off -- it all depends on what my body is telling me.

Speaking of that important lesson (listening to your body), I think I'm going to do one more heavy week. Not going for 1-rep PRs or anything; but my body is still feeling good, my neurons are firing as expected, and I don't feel the need to deload and rework yet.

Sooooooo ... the clean eating & cutting won't be starting tomorrow. :D Rather, I think I'll probably do an Admiral-style row day ... without the Hulk-sized weight. :r

Rock the Rows, Dokk!! :D :tu

[The Professor]

Rock the Rows, Dokk!! :D :tu
Think I'm going to focus in on my posterior chain today, Admiral. I'll hit the mid/upper back with a bunch of rows tomorrow. :)

[Mr.Erskine]

I go 4 days a week, and change my routine every 4-6 weeks..... I also change my split.

Right now I'm going:
Chest and tris
Quads, Hammies, and calves
Shoulders and calves
Back and bi's

I do abs and obliques as well as some kind of cardio with each session. I just mix up when and what I do.

I'll be changing my routine mid-February, and I'll post up my new routine, then. Feb. and March, into April, I'll be working on bulking a bit, and I'll be working hard at trimming the fat April-June.

[icehog3]

Think I'm going to focus in on my posterior chain today, Admiral.

Don't push your politics on me, Mister. ;)

[The Professor]

Don't push your politics on me, Mister. ;)
;s

:r

nothing fancy today....

banded high box squats (bar weight given + 70lb of "light" band)
225 x 10
315 x 10
365 x 7
405 x 3

banded deads (bar weight given + choked and tight light band @ ~140/150lb)
225 x 3 x 5sets

kneeling rope crunches: 4sets of 10-12

pull-down abs: 4 sets of 10 ... slow (to really feel the abs tighten)

pull-throughs: 4 sets of 10 ... fast (to work on explosiveness and get a nice stretch at the bottom)

all in all, a day that almost made me puke a couple of times. I *really* should have eaten before I went. that was a big change for me last week and it made a noticeable difference. I need to remember to do that more regularly, I think.

tomorrow I'll row, Admiral. :salute:

[icehog3]

tomorrow I'll row, Admiral. :salute:

Good man.

Saved my gas for hockey tonight and just supersetted an arm workout for reps.

Barbell Curls at 165 - Close-grip Smith machine bench with 285

Dumbbell Curls w/ 70s - Dumbbell overhead extensions at 115

Preacher curls at 135 - Tri cable Pushdowns with 170

Arms are shot, but I still have gas in the tank...and no, not Peter's kind of gas. ;)

[The Professor]

It's not an either/or, Admiral -- you can have BOTH kinds. :pn :D

[BigFrank]

How many times a week do you guys go to the weight room, and how many times a week that you hit each body part.
3 days a week with one day of conditioning if I feel like doing it.
I train Squat / Deadlift on Monday, Bench on Wednesday, upper back / assistance crap on Friday.

[GreekGodX]

Don, I hit the gym 6 days a week. 2 of the days are active recuperation time. So I hit everything twice in 4 days, but I'm also 23. I think my body can handle more at my age rather than yours ;)

[icehog3]

Don, I hit the gym 6 days a week. 2 of the days are active recuperation time. So I hit everything twice in 4 days, but I'm also 23. I think my body can handle more at my age rather than yours ;)

Yup, no old lady ever called Christos a pu$$y! :r

[BigFrank]

Squatting tonight
Raw Goal accomplished

Squats w/ knee wraps
587x1 607x1 632x0 ( near miss, came out of the hole and stalled 1/2 way ) I should have gotten this but I was super tired at the final set.

Skipped pulling did basic assistance work. Tired...

[The Professor]

Nice job, Frank! I can't even imagine what 600 feels like on my back ... though I hope to one day in the not too distant future.

Damn ... I *really* need to change gyms. :r

[icehog3]

Good squatin', Frank! :tu :ze

[Chris.]

Did lower pecs, abs and cardio tonight. Ran more than I have yet. Felt good. Did a lot of stretching afterwards

[PeteSB75]

Deloading this week. Bench, incline, curls and dips. I need to do more cardio.

[The Professor]

Not a crazy back attack day like you, Admiral; but I felt fine about it.

plate-loaded pulldowns: 2p x 20; 4p x 10; 6p x 6, 6; 6p + 2 10s x 4

bent-over rows: 135 x 10; 185 x 6; (add straps) 225 x 5, 5, 7

old-school t-bar rows (in the time out corner, strapped in, using 25lb plates for greater ROM): 4 x 12; 5 x 10; 6 x 10; 7 x 8; 8 x 8

1-arm DB rows (strapped in): 100 x 8; 125 x 9; 125 x 7

That's it. I was out of time. Got a good workout ... haven't had a solid, heavy (for me) upper back day in a while. I probably could have gone heavier or more reps on bent-over rows and 1-arm rows if my lower back didn't have a small tweak from (I think) sleeping weird. I know ... excuses excuses. :r

[icehog3]

Good rowin' day, Dokk! :tu

[The Professor]

Good rowin' day, Dokk! :tu
I need to do those t-bar rows more often. :tu Only problem is that the wall has already caved in a little over in the time out corner; so I'm worried that I'm really going to eff things up. :r

I'm starting to hate my gym, in case y'all couldn't tell....

[BigFrank]

Start looking around Dokk. You may have to set up your own in your basement or something.

Today everything hurts. That is all.

[The Professor]

Start looking around Dokk. You may have to set up your own in your basement or something.

Today everything hurts. That is all.
We don't have basements in TX. :(

I *think* there's a hardcore gym here in town. It's supposedly about halfway between home and the office; but I still haven't seen it. I also don't know how much it is and can't get rid of my Princess Gym membership ... because I have to go with the wife sometimes. :r

There's another hardcore gym closer to Dallas; but that's a 30+ minute drive from me. :(

I guess I'll be "that guy" who has two memberships. :td

[BigFrank]

I'm paying for two memberships at the moment. Welcome to a nomad powerlifters life. 30 minute isnt that bad Dokk. You might have to do much like I do which is train Mon and Weds at the hardcore and get your 1-2 ME / light days in somewhere else. My drive is about 15-20 minutes with city traffic. Check out the gyms. Just hitting a new gym up now and then might be what you need.

[The Professor]

I'm paying for two memberships at the moment. Welcome to a nomad powerlifters life. 30 minute isnt that bad Dokk. You might have to do much like I do which is train Mon and Weds at the hardcore and get your 1-2 ME / light days in somewhere else. My drive is about 15-20 minutes with city traffic. Check out the gyms. Just hitting a new gym up now and then might be what you need.
Yeah ... I think what I really need is a community of lifters who don't eff around with cheater reps and who know and practice the conjugate method in one way or another. I think you're right: even two days a week would make a difference. 3-4 would be awesome. Being able to do it without the wife finding out would be awesomer. :r

It'd be sweet to have real power bars, too. I'm sick of this thick, rigid bar sh*t. :mad:

[BigFrank]

Dokk, you just gotta lay down the law. Tell the old lady " Look im trying to get fat, and be bullshit strong. Something like a ****ing Gorilla. You can have that fancy gym. I'm gonna smoke cigars and eat protein and ruin my health in the pursuit of an elite total."

Nut up bro.

[The Professor]

Dokk, you just gotta lay down the law. Tell the old lady " Look im trying to get fat, and be bullshit strong. Something like a ****ing Gorilla. You can have that fancy gym. I'm gonna smoke cigars and eat protein and ruin my health in the pursuit of an elite total."

Nut up bro.
:r :r :r :r :r

[Chris.]

I have to drive for 40 minutes to get to my gym. It's either that or get a memebrship at my local YMCA whos gym consists of a couple machines, treadmills, a bench and some dumb bells. :(

[Tombstone]

Dokk, you just gotta lay down the law. Tell the old lady " Look im trying to get fat, and be bullshit strong. Something like a ****ing Gorilla. You can have that fancy gym. I'm gonna smoke cigars and eat protein and ruin my health in the pursuit of an elite total."

Nut up bro.

:r:r

[icehog3]

I have to drive for 40 minutes to get to my gym. It's either that or get a memebrship at my local YMCA whos gym consists of a couple machines, treadmills, a bench and some dumb bells. :(

Lots of dumbbells at my gym too, Chris.




Oh, you mean......never mind. :r

[The Professor]

A 1-bar conditioning workout from Gerry today. Effin' SUCKED. Was supposed to do 5 circuits and could only do 3 ... barely. :mad: Like on the floor, gasping for air, hands shaking kind of "barely." :rolleyes: :r

Sometimes I hate that little man. :ze

[icehog3]

Stupid sexy Gerry......

Another day off from work so I supersetted chest and back again. Changed up the exercises and order.

Flat Bench Heavy - T-bar Rows Heavy

Incline Bench Heavy - Superwide Cable Pulldowns Heavy

Weighted Dips - Pullups

Had to get out after that to get some protein before my tax appointment...so I still have some gas left for hockey tonight.

[King James]

getting back to lifting (again) after a few week hiatus..... just need to be able to stick with it for a few weeks but the last time I tried I let work and school be an excuse to not find time.... once I get a week or two in it becomes routine...so just need to stay focused and get there.

[The Professor]

Stupid sexy Gerry......

I know, right?!? I say that every morning.... :D

[The Professor]

getting back to lifting (again) after a few week hiatus..... just need to be able to stick with it for a few weeks but the last time I tried I let work and school be an excuse to not find time.... once I get a week or two in it becomes routine...so just need to stay focused and get there.
well quit yer yammerin' and get in there. ;) :banger

[King James]

well quit yer yammerin' and get in there. ;) :banger

just got back :banger

[icehog3]

getting back to lifting (again) after a few week hiatus..... just need to be able to stick with it for a few weeks but the last time I tried I let work and school be an excuse to not find time.... once I get a week or two in it becomes routine...so just need to stay focused and get there.

Kick some ass, Jimmy....somebody needs to be 3rd biggest in the MoB after Dave and me! ;)

[The Professor]

just got back :banger
rad. :ze

[BigFrank]

A 1-bar conditioning workout from Gerry today. Effin' SUCKED. Was supposed to do 5 circuits and could only do 3 ... barely. :mad: Like on the floor, gasping for air, hands shaking kind of "barely." :rolleyes: :r

Sometimes I hate that little man.
What the F is conditioning?... :r
Stupid sexy Gerry......

Another day off from work so I supersetted chest and back again. Changed up the exercises and order.

Flat Bench Heavy - T-bar Rows Heavy

Incline Bench Heavy - Superwide Cable Pulldowns Heavy

Weighted Dips - Pullups

Had to get out after that to get some protein before my tax appointment...so I still have some gas left for hockey tonight.
As usual good workout there Big T Money Dizzle.

getting back to lifting (again) after a few week hiatus..... just need to be able to stick with it for a few weeks but the last time I tried I let work and school be an excuse to not find time.... once I get a week or two in it becomes routine...so just need to stay focused and get there.
Glad to hear your back in the swing of things their bro. :tu

[BigFrank]

Tonights work
Bench off 3 Board
415x3 445x3 465x3,3,4
Inclines
Pec Dek
Kaz Presses
Tricep Rope Death
Chain Lateral thingy
Band pull aparts

Was planning on doing some grip training, but my hand was bothering no idea why and I was running short on time.

[The Professor]

What the F is conditioning?... :r

I believe you call it "hockey". :ih :D

[icehog3]

Tonights work
Bench off 3 Board
415x3 445x3 465x3,3,4
Inclines
Pec Dek
Kaz Presses
Tricep Rope Death
Chain Lateral thingy
Band pull aparts

Was planning on doing some grip training, but my hand was bothering no idea why and I was running short on time.

Frank, your "heavy" bench makes mine look pathetic! :r

I believe you call it "hockey". :ih :D

Watch it Booger. ;)

[PeteSB75]

Nothing too spectacular this morning. Shoulders and back. Press, rows, upright rows and lat pulldowns. Not sure what's going on, but the light workout was tiring me out. Think I need to catch up on some sleep.

[The Professor]

Very late start, very short trip to the gym for chest, today. DB presses, HammerStrength declines, cable press-downs ... then I had to run. :td

[icehog3]

Heavy shoulders and traps for me...got there late, so I cut down my sets and my rest times....and still did purty good.

[BigFrank]

Off day for me brothers. Bombed out terribly on a test at school today. Got a big fat 60. 75 is min, so back to the grind. Hope everyone is doing well.

[BigFrank]

assistance work for me tonight. Nothing super special. Snowed in this weekend. Going to eat tons.

[icehog3]

assistance work for me tonight. Nothing super special. Snowed in this weekend. Going to eat tons.

MMMMM....tons. :tu :D

[The Professor]

Heavy shoulders and traps for me...got there late, so I cut down my sets and my rest times....and still did purty good.
hmm :hm

I did this today. Coincidence? I think not! :banger

It was fine. Shoulders were a tad sore earlier/right after (this was early this morning); but they feel fine now. My right wrist on the other hand ... that ain't doin' so hot. :td Think I must have tweaked it a hair on my last set of shrugs. My grip was too spent after this week and I shouldn't have loaded 405 on the bar. After 2 reps, my grip gave and I think the jerk with the straps tweaked my wrist.

Oh well. It'll be fine in a couple of days. I'm "off" the weekend, anyway. :tu

[icehog3]

Heal fast, Dokk! :tu

[The Professor]

Heal fast, Dokk! :tu
Thanks, Admiral. :D

[BigBruce]

Figure I'll go ahead and jump in here. Found out the Airforce Gym is open till 2300 so I've been going there before work at midnight. Lifting heavy but still doing a lot of cardio. Also trying to do core work as much as possible. Today will be chest and tri's and about an hour on the treadmill. :banger

[icehog3]

Off day for me today, back in to hit it hard manana.

[catfish2]

Kick some ass, Jimmy....somebody needs to be 3rd biggest in the MoB after Dave and me! ;)



I noticed that you put your self second to Dave.:rolleyes:

[icehog3]

I noticed that you put your self second to Dave.:rolleyes:

Yup....Dave has got some size on me for certain.

[catfish2]

Yup....Dave has got some size on me for certain.

Sounds like some one's been peeking in the shower again.;)

[icehog3]

Sounds like some one's been peeking in the shower again.;)

No old ladies have called me a pu$$y though. ;)

[catfish2]

No old ladies have called me a pu$$y though. ;)

I leave all the old ladies with smiles on their faces. If you know what I mean.:D

[icehog3]

I leave all the old ladies with smiles on their faces. If you know what I mean.:D

I hear you are very popular with the over 70 crowd....so, got any workout info to relay? :r

[catfish2]

I hear you are very popular with the over 70 crowd....so, got any workout info to relay? :r

The ones with the walkers are easier to catch. I won't even get into what they can do when they take their dentures out.:r

[icehog3]

So....back to Pumping Iron with Zemekone and Icehog3. Sorry for the interruption.

I will be hitting chest and back supersets again manana.

[MedicCook]

I jogged to the mailbox last Wednesday. Took me 15 minutes to catch my breath.

[PeteSB75]

Good lifts yesterday. Started out deadlifting, hit 315x1 easy, 345x1 was a bit tougher and 355x1 was not as hard as I thought it would be. I've hit 365x1, but only with straps, these lifts were with chalk, so I guess I have a new strap-free PR deadlift. Followed up with some squats and some ab work. I will admit, I was surprised how much a 1RM took, in terms of effort and intensity, and how tired I was after.

[icehog3]

Good job, Pete! :tu

Shoulders for me today.

[BigFrank]

Good lifts yesterday. Started out deadlifting, hit 315x1 easy, 345x1 was a bit tougher and 355x1 was not as hard as I thought it would be. I've hit 365x1, but only with straps, these lifts were with chalk, so I guess I have a new strap-free PR deadlift. Followed up with some squats and some ab work. I will admit, I was surprised how much a 1RM took, in terms of effort and intensity, and how tired I was after.
Good job there brother. You make a perfect point / example. A lot of people do not understand how much of a toll going 95%+ on a lift takes on the body and the CNS. Make sure you take a nice deload on pulling ( honestly I would skip pulling altogether for a week ).

[PeteSB75]

Good job there brother. You make a perfect point / example. A lot of people do not understand how much of a toll going 95%+ on a lift takes on the body and the CNS. Make sure you take a nice deload on pulling ( honestly I would skip pulling altogether for a week ).
Thanks. I normally pull only once a week anyway, so will be next weekend. I figured I would squat first instead of pull first, and focus my effort on that, doing about 75-80% on the pull after. I've never actually tried for a 1RM on squat, so this will be something new for me.

[The Professor]

back from a legs day -- just some zerchers, high box squats, and banded deads. a bunch of chatty cathy's in the gym today; but the good news is that I FINALLY have a lifting partner for 2-days a week. he's a former college running back and we're going to do chest together starting next week. :wo

I'm stoked.

PS, wrist still hurts. was feeling better yesterday. was feeling worse after 5 sets of 5 banded deadlifts at 225 + tightly choked bands ... which was probably not the wisest decision I've ever made. :r

[BigFrank]

Thanks. I normally pull only once a week anyway, so will be next weekend. I figured I would squat first instead of pull first, and focus my effort on that, doing about 75-80% on the pull after. I've never actually tried for a 1RM on squat, so this will be something new for me.
Make sure you set the pins. Don't bother getting a spotter, unless you want some random ass dude from the gym playing grab a boob with your chest...Just set the pins, warm up right and get to business. 90% 100% 110%.

back from a legs day -- just some zerchers, high box squats, and banded deads. a bunch of chatty cathy's in the gym today; but the good news is that I FINALLY have a lifting partner for 2-days a week. he's a former college running back and we're going to do chest together starting next week. :wo

I'm stoked.

PS, wrist still hurts. was feeling better yesterday. was feeling worse after 5 sets of 5 banded deadlifts at 225 + tightly choked bands ... which was probably not the wisest decision I've ever made. :r
Glad to hear Dokk. Maybe he can get your ass in gear. I love the choked bands, but beware I've all but ruined my mini's. When they get choked and quaded up they tend to get jacked up...

[BigFrank]

Work was canceled today, so it was an early session. Most of the guys I train with are snowed in or couldn't make it so it was solo session.

Box Squats w/ Safety Squat Bar (I don't remember what the bar weight is so whatever)
180+ bar weight x5,5 270+ bar weightx5,5 270+ bar weight + pair of chainsx5,5,5
Kind of a squat deload. Felt good. Went for a little more volume than usual, but training along I tend to blast through sets.
Rack pulls ( 3rd pin set )
405x3 495x1 585x1 675x1
Went rather heavy on the rack pulls, I really do not do as well as most with these. I rely a lot on the momentum that I build out of the bottom of my Deadlift. So pulling from a dead stops blows for me...Went a little heavy, as I plan on maxing out hardcore next week.
GHR
Calves
Abs
Back Ext
-Done-

[icehog3]

Shoulders are cashed, and traps are devasted. Now I can know I earned my calories today...plus I have a game after work tonight.

Keep tearing it up My Brothers! :ze

[BigFrank]

Good job their Tom. I dunno how you do it sometimes. Young at heart I suppose is the weapon of choice. I enjoy the Caps game yesterday. After getting into hockey somewhat, I can only imagine what playing it must be like.

[icehog3]

Good job their Tom. I dunno how you do it sometimes. Young at heart I suppose is the weapon of choice. I enjoy the Caps game yesterday. After getting into hockey somewhat, I can only imagine what playing it must be like.

That Ovechkin is some player, huh?

Frank, I just refuse to slow down with age. I am definitely in better cardiovascular shape than I was 20 years ago, and although my max lifts would be down, I am stronger for 6-12 reps on almost any exercise than I was 20 years ago too. Just a state of mind, hoping my body doesn't catch on. :r

[BigFrank]

Big deal if it does. They have chemicals for that now :r

[icehog3]

Big deal if it does. They have chemicals for that now :r

Once I am retired, that ain't out of the question! :r

[catfish2]

back from a legs day -- just some zerchers, high box squats, and banded deads. a bunch of chatty cathy's in the gym today; but the good news is that I FINALLY have a lifting partner for 2-days a week. he's a former college running back and we're going to do chest together starting next week. :wo

I'm stoked.

PS, wrist still hurts. was feeling better yesterday. was feeling worse after 5 sets of 5 banded deadlifts at 225 + tightly choked bands ... which was probably not the wisest decision I've ever made. :r


What are "zerchers"?

[PeteSB75]

What are "zerchers"?

http://www.youtube.com/watch?v=0u87yOHTX_c

[icehog3]

http://www.youtube.com/watch?v=0u87yOHTX_c

I would think those would destroy your forearms....

[GreekGodX]

I would think those would destroy your forearms....

I did them on Saturday and they do. I had to wrap towels around the bar where you put your arms so I could get a heavier weight.

Hit a new PR on Bent over rows today 255 lbs for 1 rep. I was just happy I could grip the bar, let alone actually get a rep out with good form.

[icehog3]

Nice going Christos! :tu

[GreekGodX]

Nice going Christos! :tu

Just wait Pops, 275 before summer. I feel it.

[Chris.]

You guys think the zercher squats would be a good replacement for front squats? I hate front squats. Hurts my shoulders/delts.

[GreekGodX]

You guys think the zercher squats would be a good replacement for front squats? I hate front squats. Hurts my shoulders/delts.

Personally I can do way more weight on Front squats, but they both seem to serve the same purpose. Front loaded squats without putting tension on the spine. Try it out and make sure you go deep :tu

[The Professor]

Personally I can do way more weight on Front squats, but they both seem to serve the same purpose. Front loaded squats without putting tension on the spine. Try it out and make sure you go deep :tu
I think Zerchers make you push your hips back better than front squats. The downside is that they KILL your arms ... especially if your bar has fresh/sharp knurling.

I like them for a change of pace.

[The Professor]

Hmmm ... my wrist still hurts. I probably shouldn't do chest tomorrow. Okay -- I know "probably" is stretching it. Maybe I should just do tris and maybe bis? I really don't want to take the day off. :mad:

[PeteSB75]

Volume chest/arms this morning. Bench, incline DBs, then some 21s and finished off with some dips.

Hmmm ... my wrist still hurts. I probably shouldn't do chest tomorrow. Okay -- I know "probably" is stretching it. Maybe I should just do tris and maybe bis? I really don't want to take the day off. :mad:

Personally, if it's muscle soreness, I work out anyway. If it's bone/tendon, I usually wait until it at least mostly goes away.

[The Professor]

Did an Anbercrombie workout today -- tris, bis, and abs. :r

[icehog3]

Did an Anbercrombie workout today -- tris, bis, and abs. :r

Me too, Dokk! :r

[The Professor]

Me too, Dokk! :r
Yeah ... but you actually put something behind yours. :r

[icehog3]

Yeah ... but you actually put something behind yours. :r

I was super strong on the "little" muscles today.....then I left the gym and found out I had to come to work. Oh well, I think I will hit that chicken taco joint you like to lift my spirits, Dokk. :)

[The Professor]

I was super strong on the "little" muscles today.....then I left the gym and found out I had to come to work. Oh well, I think I will hit that chicken taco joint you like to lift my spirits, Dokk. :)
Mmmmmmmmmm. :dr Eat one for me, too, Admiral! :salute: I'll be hitting some beer in a few minutes. Turns out a local joint has my FAVORITE beer from Oregon. That and a big burger will hit the spot before I smash my back up tomorrow morning. :D

[icehog3]

Mmmmmmmmmm. :dr Eat one for me, too, Admiral! :salute: I'll be hitting some beer in a few minutes. Turns out a local joint has my FAVORITE beer from Oregon. That and a big burger will hit the spot before I smash my back up tomorrow morning. :D

Enjoy the burger and the (what?) beer from Oregon, Dokk! I will have two tacos for ya. :salute:

[BigFrank]

Hit a new PR on Bent over rows today 255 lbs for 1 rep. I was just happy I could grip the bar, let alone actually get a rep out with good form.

Just wait Pops, 275 before summer. I feel it.
Use wrist wraps. Gripping the bar robs you of the main benefit of the movement.

You guys think the zercher squats would be a good replacement for front squats? I hate front squats. Hurts my shoulders/delts. No. If front squats hurt you now, zercher squats will be even worse.

Some guys say they are a good movement to use, to me I find them worthless. What can a zercher do that a good deadlift or squat cannot address?

[The Professor]

Enjoy the burger and the (what?) beer from Oregon, Dokk! I will have two tacos for ya. :salute:
The beer is one you would like a lot -- called Black Butte Porter. You can't get it in IL; but you can in this part of TX. :D (hint hint :r) Thanks for the tacos, btw. :dr

Back day -- all rows in your honor. :ze

Hammer Strength low row
Hammer Strength high row
Bent-over barbell rows
Old skool t-bar rows with 25lb plates for ROM (worked up to a PR 9 plates for 3)
Chest-supported t-bar

Ran into my new chest partner -- we're gonna do Mondays at 7am starting this upcoming Monday. I'm pretty stoked.

[icehog3]

Good job rowin', Dokk!

I am off today, and am going to have to take Friday off as well as I need to attend a wake that is a 3 hour drive each way. You know what this means, of course....a double Thursday, even after a hockey game tonight. I think I will sleep in the car all day Friday, so I better not be driving. :r

[The Professor]

Good job rowin', Dokk!

I am off today, and am going to have to take Friday off as well as I need to attend a wake that is a 3 hour drive each way. You know what this means, of course....a double Thursday, even after a hockey game tonight. I think I will sleep in the car all day Friday, so I better not be driving. :r
Brutal, Admiral. Condolences and good luck with the double tomorrow.

[icehog3]

Brutal, Admiral. Condolences and good luck with the double tomorrow.

Thanks Brother, I will pass them along. I am psyching myself already to kick ass on the double despite the game and limited sleep tonight.

[The Professor]

Thanks Brother, I will pass them along. I am psyching myself already to kick ass on the double despite the game and limited sleep tonight.
Have a big snack/4th-meal after the game -- I'm thinking MORE TACOS! :D :dr

[icehog3]

Have a big snack/4th-meal after the game -- I'm thinking MORE TACOS! :D :dr

No time for heading there after the game unfortunately. :(

I will put down some carbs before bed though, Dokk. :tu

[The Professor]

No time for heading there after the game unfortunately. :(

I will put down some carbs before bed though, Dokk. :tu
Maybe some spaghetti with italian sausage sauce? :dr

[icehog3]

Maybe some spaghetti with italian sausage sauce? :dr

That sounds like a plan. :)

[BigFrank]

Snowed in again here brothers. Loading up on the belly foods. No Benching today, hoping to make it up tomorrow or going to double down on Friday...

[icehog3]

Lots of good carbs, Frank? Load 'em up, and kick some ass tomorrow. :tu

[PeteSB75]

Another volume day for me. Press, bent-over rows, upright rows and lat pulldowns.

[The Professor]

snowed in here today. no gym. roads will be really bad tomorrow morning; so I'll eat a lot and go in after the ice melts. :D

[icehog3]

Don't Mess With Texas! ;)

7 hour round trip on my docket tomorrow to attend a wake. I did a double (chest and back) today so I wouldn't stress about missing tomorrow's workout.

[GreekGodX]

Don't Mess With Texas! ;)

7 hour round trip on my docket tomorrow to attend a wake. I did a double (chest and back) today so I wouldn't stress about missing tomorrow's workout.

Glad to hear I'm not the only one that freaks out when I miss the gym.

Some ice skating and a leg workout are on tap for today :tu

[BigFrank]

Well after loading ( over eating / over bloating ) I hit the Gym up yesterday.

Flat Bench w/ mid range fat bar.
350+chainsx3,3,3,3,3
Volume time........
Mil Presses
Skull Crushers
Pec Deck
Hammer Incline
Cable Ext
Rope Ext
Dumbbell Raises
Band Pull aparts
Face pulls
Shrugs
Back Machine
Pull downs
Bicep Curls
Machine Curls

I'm sure I left some junk out. After missing Wed.'s training session and a Friday of no Gym looming , I went nutts.

Must be honest, today my work shirt felt a tad tight...

Body weight was at a modest 259-260 yesterday...LOLLOLOLOLOLOLOLOLOLOLOLOL :r

[icehog3]

Dat's a lot of lifting, Frank! :tu

[BigFrank]

Indeed Sir...

[icehog3]

Indeed Sir...

You do us proud, My Friend. :)

[BigFrank]

We shall see come May. Let us hope the 3 whites stay on...

[catfish2]

http://www.youtube.com/watch?v=0u87yOHTX_c

Thanks, I gotta try those.

[Goldie]

Just worked out yesterday at school. I only work out twice a week but I typically focus on my legs one day and arms/back/chest the other. I am sore as h*ll, and I love it.

[The Professor]

We shall see come May. Let us hope the 3 whites stay on...
hells yeah! :ze

did lower today.

hit deads up to 455. was trying to do it for reps; but I kept cramping up at the top after 1.

moved onto banded deads. worked my way up to 315 plus the tight "light" bands. kept cramping in my hip after 2 reps. did 3 sets of that.

did high box squats up to 3 sets of 5 at 405 to hit my quads a bit more.

finished off with pull-down abs for 4 sets of 10-12.

it was a fine day -- nothing special. wish I could have hit higher reps. need some more potassium and water.

[icehog3]

Nice going, Dokk. :tu

I have shoulders and arms tomorrow, and legs on Sunday.

[The Professor]

Nice going, Dokk. :tu

I have shoulders and arms tomorrow, and legs on Sunday.
Enjoy, Admiral. I have the rest of the weekend off.

Funny short story. There's a threesome in the gym that lifts regularly -- all older guys in their 50s, pretty strong. One of them used to drive the bus for the UNT football team. We struck up a conversation a few weeks back and now ... and I swear to god I'm telling the truth ... he calls me "doc" whenever he sees me. :D

[icehog3]

Enjoy, Admiral. I have the rest of the weekend off.

Funny short story. There's a threesome in the gym that lifts regularly -- all older guys in their 50s, pretty strong. One of them used to drive the bus for the UNT football team. We struck up a conversation a few weeks back and now ... and I swear to god I'm telling the truth ... he calls me "doc" whenever he sees me. :D

Too funny!

[The Professor]

Too funny!
I had to try pretty hard to stop myself from laughing my ass off in the gym.

[icehog3]

I had to try pretty hard to stop myself from laughing my ass off in the gym.

It reminds me of the "Doc" scene with Scatman Crothers in "The Shining"....very spooky! :D

[GreekGodX]

Yesterday was a monumental day for me at the gym. One of my buddy's that moved out to Chicago, is home for the weekend. Him and I used to train together for about 2 years. I was excited for him to be back and know that I could hit the weights hard with him. Well he definitely motivated me big time! Hit 335 on bench for 2 reps, and 405 for 1 rep on deadlift. Now if I could only get him to stay :hm or find another workout partner that would be great.

Off to the gym in a little bit!

[The Professor]

nice job, Christos.

I've been lifting without a partner for two years now. I makes it hard (especially if you don't have a good power rack). Monday will be the first of hopefully many for me lifting with a partner on bench (which is the hardest thing for me ... partly because of the fear of getting stuck/crushed).

the other lifts I've felt decent about my progress. I think the key is to really psych yourself up for something like a big deadlift. stay loose until you're ready, then find that inner focus, hunker down, tighten up, and KNOW you're going to pull that SOB off the floor.

[icehog3]

Nice job, Christos! :tu

Letting the drugs kick in so I can hit the gym shortly here.

[PeteSB75]

Good squat day today, pushing a 1RM for the first time. Didn't want to go too much to start, so I'm just getting back to previous weight after backing off substantially with the knee problems. Hit 345x1 tying my previous PR, then crushed 355x1 for a new PR. Felt damn good, and I think I could have done more weight. Next time :ze Followed that up with some deadlifts, deloading them a bit after a 1RM last weekend, 275x5, 315x2 - grip wasn't up to more reps and I was spent from the squats. Finished up with some ab work.

[BigFrank]

Good job squatting there Pete. You going 100% raw on your maxes?

[icehog3]

Good workout, Pete! :tu

Hit shoulders and arms today, despite some soreness in my left shoulder I had a strong day pressing, and tore my arms up. Hockey tonight, then legs tomorrow...I think I will bne squatting light. ;)

[The Professor]

First day training chest with a partner. Felt weak, but already feeling like I'm learning a lot. I think a big part of my problem is form -- not activating all my muscles at the right time to git 'r dun. For example, I have stronger tris and lats and traps that my partner; but he pumped out reps of 225 while I was struggling at 185 on flat barbell bench. Seems like I'm not using my pecs right to pinch the weight back up. Followed that up with DB inclines (me at 55, him at 75 eventually). Then HammerStrength dips at 225, with strict form to hammer the delts and tris. Did HS low rows, one-arm with a pause, for a couple sets of 12 (8 for him). Then skull crushers @ 70 with wicked strict form (and 80 with less strict form). Then pressdowns up to 170 for me and 130 for him. Finished with some pushups, then foam roller and stretching.

I really need to work on form. I think once I'm able to really activate all the muscles that I should be, 225 is gonna come quick.

Anyway, for all my weak points, I feel really good about today. It was great having a partner to push me a little more. We may do legs together, too, on Friday.

[icehog3]

Glad is was a good experience, Dokk, you'll be rocking 4 plates in no time. :tu

Off to rock a little chest myself...stay strong, everyone.

[PeteSB75]

Good job squatting there Pete. You going 100% raw on your maxes?

Yessir, unless you count chalk.

Went back to spin yesterday, first time with new spin shoes. Made an interesting discovery, riding for the first time in those shoes. Started on the bike, and my left foot was hurting something fierce. Realized I was tilting my left knee out enough that it was putting a lot of pressure on my foot. Felt fine once I brought my knee in. Think that likely was the cause of the problems in both my plantar fascia and my patelar tendon. First time on the bike with cycling shoes and I realize I've been doing everything wrong...

[The Professor]

Glad is was a good experience, Dokk, you'll be rocking 4 plates in no time. :tu

Off to rock a little chest myself...stay strong, everyone.
Gawd ... I hope so, Admiral. I've been stuck so long that it's pretty embarrassing, really. I mean ... I can't even do body weight and I'm close to 2xBW on swuat and over 2xBW on deadlift. I mean really ... come on. It's just stupid. I should have been rocking 4 plates a year ago. I really feel I should be at 315 by now. But whatev. :rolleyes:

[icehog3]

You'll get it now, Dokk, always helps to have someone show you the subtle improvements that can make a big difference.

[King James]

good chest/tris day for me... really felt pumped afterwards, still do actually

[icehog3]

good chest/tris day for me... really felt pumped afterwards, still do actually

Maybe you got inspired yesterday. :r

[King James]

Maybe you got inspired yesterday. :r

:bx