Pumping Iron with Zemekone and Icehog3

[The Professor]

You'll get it now, Dokk, always helps to have someone show you the subtle improvements that can make a big difference.
yeah. it'll help me big time, I think. it's good that he played college ball and is a strength trainer for local high schools, too. :) my fingers are crossed.

oh ... but I'm gonna break him on leg day, Friday. :D :r

[icehog3]

yeah. it'll help me big time, I think. it's good that he played college ball and is a strength trainer for local high schools, too. :) my fingers are crossed.

oh ... but I'm gonna break him on leg day, Friday. :D :r

Just do it! :r

[icehog3]

Rocked chest today, heavy dumbbell inclines, heavy bench, heavy vertical bench, flyes....went to finish with dips and my right elbow said "No". :r

[The Professor]

Rocked chest today, heavy dumbbell inclines, heavy bench, heavy vertical bench, flyes....went to finish with dips and my right elbow said "No". :r
Awesome, Admiral! I love having a day where mentally it seems like you can go forever ... and you only stop once a body part says "no." :r

Eating some pancakes before going in for a bunch of rows. Front delts are sore (just DOMS sore) from yesterday, which I guess means that I was doing something right for a change. :tf

[icehog3]

Hope the rowing is going well, Dokk...think I wll do some too! :r

[The Professor]

Hope the rowing is going well, Dokk...think I wll do some too! :r
It went well enough that a couple guys stopped to watch me do my old skool t-bar rows. :r Only got to 9 25lb plates. I tried 10; but my body said "no." :r So I went back down to 8 and cranked out some extra reps.

Did HS low rows, HS high rows, lat pulldowns, narrow-grip pulldowns, barbell bent-over rows, t-bar old skools, and finished with a few sets each of hammer curls and cable 1-arm curls -- all in an hour. :tu

I'm gonna be feeling that tomorrow. :D

[icehog3]

I am inspired, Dokk! :wo

[The Professor]

I am inspired, Dokk! :wo
You'll crush it, Admiral! :ze

[PeteSB75]

Good bench this morning. decided to try a 1RM for the first time. Hit 205, tying previous max, hit 215 with no problems, then crushed 225. Felt like I had more, but didn't want to push it too much. Followed up with some incline bench work and some bar curls. Spin in the morning, if I wake up - quite a bit past my bedtime now and I am wide awake. Hate it when that happens.

[icehog3]

Nice job, Pete! :tu

Hit back and sholuders today, was short on energy so changed it up. Did 100 pull-ups, followed by high rep sets of T-Bar rows with 5 plates. Finshed up with reps on Bentover rows at 275.

I was pretty much gassed but manged to finish with some heavy seated military presses and heavy shrugs. I have training tomorrow, and a hockey game tomorrow night, so I am out of the gym until Thursday.

[PeteSB75]

Nice job, Pete! :tu

Hit back and sholuders today, was short on energy so changed it up. Did 100 pull-ups, followed by high rep sets of T-Bar rows with 5 plates. Finshed up with reps on Bentover rows at 275.

I was pretty much gassed but manged to finish with some heavy seated military presses and heavy shrugs. I have training tomorrow, and a hockey game tomorrow night, so I am out of the gym until Thursday.

Thanks! I gotta ask, how the heck do you work full time, lift as much/often as you do, play hockey, and still have time to smoke cigars now and again? Do you sleep, maybe with a party 898 in your mouth?

[DBall]

Hola! I joined a gym today! :D

I'm 33, 5'9" and between 130-140 and I've never been into a gym... ever. Went to one around the corner today for a tour and joined today. Met up with a guy who gave me a quick orientation (I've only ever seen these machines on tv).

We determined my goal was definition... I used to be able to clearly see my abs when I was teaching skateboarding camp 8 weeks in a row in the summer and would like to see them again. Don't get me wrong, however, I'm not trying to lose any weight... I'd vanish. That being said, I'm not really looking to necessarily gain weight, either... I'm happy where I am.

Right now, I'm relaxing on the balcony with some water, coffee and an 02 SigV... I can barely move my arms at all, but I feel great. I'm hoping I stick with this, but considering this guy put me on a fast path to seeing results, I'm guessing I will.

:banger

[GreekGodX]

Nice job, Pete! :tu

Hit back and sholuders today, was short on energy so changed it up. Did 100 pull-ups, followed by high rep sets of T-Bar rows with 5 plates. Finshed up with reps on Bentover rows at 275.

I was pretty much gassed but manged to finish with some heavy seated military presses and heavy shrugs. I have training tomorrow, and a hockey game tomorrow night, so I am out of the gym until Thursday.

I stopped at 100 pull-ups :tu Nice lifting Pops!

[icehog3]

Thanks! I gotta ask, how the heck do you work full time, lift as much/often as you do, play hockey, and still have time to smoke cigars now and again? Do you sleep, maybe with a party 898 in your mouth?

I sometimes wonder how I function, Pete, but the older I get, the less sleep I seem to need. Maybe I am already dead and just don't relalize it. :r

I stopped at 100 pull-ups :tu Nice lifting Pops!

100 pull-ups is a good workout in and of itself, Son! :tu

Good luck at the new gym, Dan! :ze

[Tombstone]

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!

335lbs 2 times on bench....you wouldn't be stretching the truth would you?

[BigFrank]

Sorry been out of the loop brothers. Been a little tired as of lately. Heres how the last two sessions went in a nuttshell

Mon-DE Squats - Max on Pulling
Camber Bar Squats worked up too 300 something + Strong Bands Doubled x3,3,3
( These were pretty crazy, first time I've had weight at lockout that made me shake )
Pulls ( EPIC FAIL X2 )
worked up too 600x1 625x miss, miss

Wed- ME Bench
Worked up too 435x1 475x miss, miss

Pulling sucked, my bar path was total sh1t...Not sure why, but it was off horribly. It would fly off the ground and end up away from me, so the lift would stall horribly. Tried the second time and same thing happened...Horsesh1t.

Benching sucked also. It was a mess. 435 was a smoke show. First time with 475, it went down, came off the chest fell out of my groove and got pinned. Second time around stayed in the groove and got pinned at the same place...Might have been from being a little gassed.

Well, like I said before planned on maxing out to give me time to take off and get ready for the meet in May. To be honest I am rather disappointed in myself. After talking to the Gorillas at the Gym, it's rather obvious I need a week off. So next week I'm 100% no weights. Maybe some treadmill work, and foam rolling but no weight at all...I need it.

With all that said, I've made a lot of progress in last few months. This was good for me.

[icehog3]

Some great gains for sure, Frank, regardless of this week's workouts....I am thinking more will be coming soon.

[PeteSB75]

Don't be disappointed Frank. Good gains and good lifts. You never know where your limits are until you fail. Take the week and come back stronger than before. I think it was you that posted the rest article a few months ago, wasn't it?

Tom, you should try sleeping 7-8 hours a night every night. I've been doing it for the last six months or so and I've never felt better. You should try it. :ze

Speaking of sleep, I've been off the last couple of nights, my lifts this morning were also off. Tried to press my 1RM, and quickly discovered that it wasn't happening today, so backed it off a little and did reps. Followed up with some rows, upright rows and lat pulldowns.

[DBall]

Today = ouch. :D

Treadmill today.

[The Professor]

Some great gains for sure, Frank, regardless of this week's workouts....I am thinking more will be coming soon.
:tpd:

Exactly!

Just a shoulder day for me. Some muscle tightness; so I spent a lot of time with the foam roller ... which hurts so good. :tu

Tomorrow: legs & lower back with a partner. My plan? Break the former football player. :r

[icehog3]

Tom, you should try sleeping 7-8 hours a night every night. I've been doing it for the last six months or so and I've never felt better. You should try it. :ze



I actually have been getting 8 hours once a week or so, and seven 3 or 4. Might not sound like much Pete, but it is the most sleep I have probably gotten in total in a decade, so I actually am improving in that area. :)

For Dokk:



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

"I must break you". :D

[DBall]

Day 2 (ever) at the gym... hopped on the treadmills... ran/walked around 2 miles. My heart rate, at one point, said 189... oddly I felt great and like I could keep going at that pace. I had a stress echo done last year and they got me up to 177... I coulda kept going but they had me stop. The results of that led them to tell me that I had the "heart of a competition athlete". When should I be concerned? I don't feel any pain or get dizzy, even in those high numbers.

[The Professor]

Day 2 (ever) at the gym... hopped on the treadmills... ran/walked around 2 miles. My heart rate, at one point, said 189... oddly I felt great and like I could keep going at that pace. I had a stress echo done last year and they got me up to 177... I coulda kept going but they had me stop. The results of that led them to tell me that I had the "heart of a competition athlete". When should I be concerned? I don't feel any pain or get dizzy, even in those high numbers.
Don't know that's it so much about getting concerned; but I'm not so sure you're doing aerobic activity at that point ... and you're almost certainly not in a fat burning zone. My rule of thumb with any cardio is that if I want it to be aerobic, I don't push past the point of not being able to cary on a conversation. In other words, if you're breathing hard enough that you can't cary on a conversation with the person next to you, then you're pushing too hard.

That said, the high heart rate, high intensity stuff has it's place. It all just depends on your goals. For example, when I do High Intensity Interval Training (HIIT), my heart will be racing something fierce at the peaks; but the point of that it so build up endurance and not to engage in aerobic exercise.

So that's my answer/non-answer. :D

[DBall]

Don't know that's it so much about getting concerned; but I'm not so sure you're doing aerobic activity at that point ... and you're almost certainly not in a fat burning zone. My rule of thumb with any cardio is that if I want it to be aerobic, I don't push past the point of not being able to cary on a conversation. In other words, if you're breathing hard enough that you can't cary on a conversation with the person next to you, then you're pushing too hard.

That said, the high heart rate, high intensity stuff has it's place. It all just depends on your goals. For example, when I do High Intensity Interval Training (HIIT), my heart will be racing something fierce at the peaks; but the point of that it so build up endurance and not to engage in aerobic exercise.

So that's my answer/non-answer. :D


Ahh.. yeah, it wasn't steady at there... it peaked there, and not for a super long time either. It just shocked me because it was a really high number. It went right back down quick enough when I slowed the pace.

No one really explained how to work the machine, so I was kinda just mashing buttons.

As for my goals, I'm just looking for better overall fitness and a little definition... increased endurance would definitely be good. Again, I'm 5'9 135lbs so I'm certainly not interested in losing weight ;)

Also, this whole "working out" concept is foreign to me. Gotta admit, though, post-workout cigars taste better than post-sitting-around-doing-nothing cigars...

[GreekGodX]

335lbs 2 times on bench....you wouldn't be stretching the truth would you?

Lifting is something I take very serious. I don't need to prove my lifts to anyone because at the end of the day if I were lying I'm only lying to myself. I only post it on here as a way to 1)Track my improvement 2) Get some praise (helps motivate me to keep going higher) 3) Compare my lifts to others.

Plus I'm not exactly sure where you even come off questioning the lift. Not like I went from 100lbs to 335 overnight. Hate all you want, it just helps me to push myself harder.

[GreekGodX]

100 pull-ups is a good workout in and of itself, Son! :tu


Considering it took me a little over an hour to do, I would say so!

I had a crappy day at the gym yesterday. No energy and tired. I think I'm actually starting to get a cold :( Taking today off, back at it again tomorrow.

[The Professor]

335lbs 2 times on bench....you wouldn't be stretching the truth would you?

IMHO, that's really uncool to question something like that. :td I trust that no one here is lying ... and if they are, they're only really lying to themselves.

Several guys in this thread are benching that. Some more probably should be. :r

Lifting is something I take very serious. I don't need to prove my lifts to anyone because at the end of the day if I were lying I'm only lying to myself. I only post it on here as a way to 1)Track my improvement 2) Get some praise (helps motivate me to keep going higher) 3) Compare my lifts to others.

Plus I'm not exactly sure where you even come off questioning the lift. Not like I went from 100lbs to 335 overnight. Hate all you want, it just helps me to push myself harder.

Don't listen to him, Christos. You done good. While a lot of these lifts come almost naturally to me, bench is one that doesn't. So kudos to you in cranking out that mean double. :tu :ze

[GreekGodX]

IMHO, that's really uncool to question something like that. :td I trust that no one here is lying ... and if they are, they're only really lying to themselves.

Several guys in this thread are benching that. Some more probably should be.

Don't listen to him, Christos. You done good. While a lot of these lifts come almost naturally to me, bench is one that doesn't. So kudos to you in cranking out that mean double. :tu :ze

Thanks Dokk :tu

I hear ya on certain lifts being harder. I have the hardest time getting stronger on my Overhead Shoulder press. I try to raise my weight but it just seems impossible :td

[The Professor]

Thanks Dokk :tu

I hear ya on certain lifts being harder. I have the hardest time getting stronger on my Overhead Shoulder press. I try to raise my weight but it just seems impossible :td
Yup -- overhead presses and bench are my downfall, which makes sense sort of (since my shoulder gives me problems off and on). Having a partner is already helping, though ... I'm really just *seeing* the bench differently (if that makes sense).

Keep at it! You'll shoot over that plateau at some point. You ever try to alter your rep rhythm or width of your grip?

[King James]

I can bench over 335....ANYONE (http://www.youtube.com/watch?v=rpuwnHgIjcs#t=2m44s) want to question me! (tom, don't answer)

:r

also, great lifting Christos :tu

[BigFrank]

I can't bench 335 kilos...=(

[The Professor]

I can't bench 335 kilos...=(
Hahaha ... you will one of these days, Frank. :tu

[icehog3]

I can't bench 335 pound.....












.....dumbbells. ;) :r

[ChicagoWhiteSox]

First day lifting in some time. I have had some lower back problems(disc out of place) 7 months ago. Im glad to get back at the weights. I was taking 189 creatine along with protein. Im planning on picking up some more amp. creatine 189 and optimum nutrition protein, but I was wondering if taking pill form creatine vs. powder form makes a big difference. What do you guys prefer, pill form vs. powder? And why?

[icehog3]

First day lifting in some time. I have had some lower back problems(disc out of place) 7 months ago. Im glad to get back at the weights. I was taking 189 creatine along with protein. Im planning on picking up some more amp. creatine 189 and optimum nutrition protein, but I was wondering if taking pill form creatine vs. powder form makes a big difference. What do you guys prefer, pill form vs. powder? And why?

Started my first cycle of the Kre-Alkalyn when I cycled off my prohormone a few weeks ago. Never tried the pill form before, but I am digging it for several reasons:

Lifts still going up.
No bloating.
No need to preload.
Inexpensive.
Less water retention.

http://www.bodybuilding.com/store/aap/kre.html

As far as the claims made regarding PH buffering, etc, I have no idea as to their validity. I just know it seems to be working well for me so far.

[BigFrank]

Let us know how it works for you Tom. My results from creatine have been lack luster to say the least.
First day lifting in some time. I have had some lower back problems(disc out of place) 7 months ago. Im glad to get back at the weights. I was taking 189 creatine along with protein. Im planning on picking up some more amp. creatine 189 and optimum nutrition protein, but I was wondering if taking pill form creatine vs. powder form makes a big difference. What do you guys prefer, pill form vs. powder? And why?
I use/used powder form. Most companies now make a decent tasting drink so I usually drink it with amino acids during training.

[GreekGodX]

Yup -- overhead presses and bench are my downfall, which makes sense sort of (since my shoulder gives me problems off and on). Having a partner is already helping, though ... I'm really just *seeing* the bench differently (if that makes sense).

Keep at it! You'll shoot over that plateau at some point. You ever try to alter your rep rhythm or width of your grip?

I haven't been playing around too much with grip width because I have shoulder issues too. I just try to keep my grip shoulder width and my rhythm is explosive up, controlled down and right back up explosively. I've spent the past year rehabilitating it, through physical therapy and other tips I got from local athletes. I just started heavy lifting again for my shoulders about 2 months ago. It's been going good just I have really plateaued, but I feel it might be a little mental because I haven't pushed my shoulder to the max yet.

I can bench over 335....ANYONE (http://www.youtube.com/watch?v=rpuwnHgIjcs#t=2m44s) want to question me! (tom, don't answer)

:r

also, great lifting Christos :tu

Thanks Jim :tu

The rest of you guys crack me up :r

[BigFrank]

I've always benched with a close grip Christos. A lot of guys give me a load of crap because they say im losing too much range by not maxing out my grip width. I take a close grip on benching even in competition benching. Keep that grip close, your shoulders will thank you later...

[icehog3]

Let us know how it works for you Tom. My results from creatine have been lack luster to say the least.



So far the Kre-Alkalyn is doing OK or so it seems. Been off the SUS-500 for a bit and my lifts continue to increase, though I guess this could be a "rebound effect" as well. I do like that I don't get the sh*ts and don't get bloated.

I also switched my pre-workout drink from White Flood to Jack3d so as to cycle off the White Flood for a while. The Jack3d doesn't give me the same focus, but it does seem to do as well with the pumps. It also makes me sweat more than a piece of rancid pork. :r

[The Professor]

So far the Kre-Alkalyn is doing OK or so it seems. Been off the SUS-500 for a bit and my lifts continue to increase, though I guess this could be a "rebound effect" as well. I do like that I don't get the sh*ts and don't get bloated.

I also switched my pre-workout drink from White Flood to Jack3d so as to cycle off the White Flood for a while. The Jack3d doesn't give me the same focus, but it does seem to do as well with the pumps. It also makes me sweat more than a piece of rancid pork. :r
You copying me, Admiral? :r I switched to Jack3d a few months ago and really like it. My body responds well to creatine, which is part of the reason that Jack3d works well for me -- usually 2 scoops; but I'll do 3 on insano days.

[skibumdc]

I had a crappy day at the gym yesterday. No energy and tired. I think I'm actually starting to get a cold :( Taking today off, back at it again tomorrow.
Zicam!
It works.

Been beating teh crap out of my legs lately for a an upcoming trip.
In between sets of regular exercises for the body part I am working that day I am doing leg lifts, lateral hop squats, deadlifts, etc.

Heart rate is jacked for the entire hour workout, legts building stamina, and no cardio needed afterwards, :banger

[The Professor]

Mission accomplished. I broke the football player ... on abs. :r Great, explosive workout today with my new part-time partner. Did full squats to failure (I bombed at 405, he squeaked through at 315), banded sumo deads (choked tight; up to 275+bands x3 for him and 315+bands x 3 for me), banded high box squats (for quads and more; 225+bands just short of failure), calves (I cramped bad), pull-down abs (thats where he got the most ridiculous ab cramp -- says it happens from time to time), then stretching and foam roller.

It was a good day. :tu

[icehog3]

You copying me, Admiral? :r I switched to Jack3d a few months ago and really like it. My body responds well to creatine, which is part of the reason that Jack3d works well for me -- usually 2 scoops; but I'll do 3 on insano days.

Then yes, Dokk, I am copying you! :r

Nice job on the "break" day. :tu

[The Professor]

Then yes, Dokk, I am copying you! :r

Nice job on the "break" day. :tu
:r :tu :banger

[icehog3]

Low strength day on chest. Less reps on flat bench than last workout, gassed out on dumbbell bench, only got 2 reps at 315 on incline. Finished with reps on decline and dips just trying to get a pump, but I think cycling off the SUS-500 is catching up. Good thing is, even if my strength decreases a bit more, I will start the next cycle a lot stronger than I started the last one, and should make even more gains on it.

[The Professor]

Low strength day on chest. Less reps on flat bench than last workout, gassed out on dumbbell bench, only got 2 reps at 315 on incline. Finished with reps on decline and dips just trying to get a pump, but I think cycling off the SUS-500 is catching up. Good thing is, even if my strength decreases a bit more, I will start the next cycle a lot stronger than I started the last one, and should make even more gains on it.
Damn, Admiral ... that's still good, brother. :tu

About to head to the gym for some recovery work. If I don't get the blood flowing back to my leg muscles and don't do some serious foam rolling, I'm gonna be one super-sore MFer. :r I don't know if it was just the volume or the intensity of yesterday or what ... but I already feel like I done been beat with a bat. :r

[GreekGodX]

Damn, Admiral ... that's still good, brother. :tu

About to head to the gym for some recovery work. If I don't get the blood flowing back to my leg muscles and don't do some serious foam rolling, I'm gonna be one super-sore MFer. :r I don't know if it was just the volume or the intensity of yesterday or what ... but I already feel like I done been beat with a bat. :r

Dokk, have you ever tried using a PVC pipe to do your rolling on? I found the foam rollers are useless because they don't stay intact. I bought a PVC pipe the same size and have been using that. It hurts bad at first but once you get used to it, it works way better than the foam crap.

[DBall]

yesterday (day 3) I was sore as hell... took 2 of my wife's zumba classes just to do something, but couldn't do much more... stretching my arms fully out was nearly impossible... basically my whole upper body was giving me the finger. Funny thing is that my pecs have always been sort of strong, and I don't know if it was swelling or what, but I swear I had a-cups yesterday. They looked huge to me... and it was hilarious.

Today I can bend my arms, not too much pain... thinking I'll try the strength thing (arms, back, legs, abs) again instead of another day of cardio, then finish it off with a yoga class.

[DBall]

actually, I'm gonna let myself heal today and just do the yoga, I think....

[icehog3]

Feeling like another low energy day...but a lot of days when I think that while waiting for the Aleve to kick in, I end up having a great workout. We shall see shortly, back on tap for today.

[BigFrank]

Dokk, have you ever tried using a PVC pipe to do your rolling on? I found the foam rollers are useless because they don't stay intact. I bought a PVC pipe the same size and have been using that. It hurts bad at first but once you get used to it, it works way better than the foam crap.Foam roller we use at the Gym is still in perfect condition. We also have a PVC pipe there. Dont know what kind of foam roller you have/had but it must have been crap.
Figure the one we have has multiple men, some 300+lbs rolling on it constantly and it still holds up.

[The Professor]

Dokk, have you ever tried using a PVC pipe to do your rolling on? I found the foam rollers are useless because they don't stay intact. I bought a PVC pipe the same size and have been using that. It hurts bad at first but once you get used to it, it works way better than the foam crap.
This foam roller I've had for several months is holding up fine. I'll use alternatives from time to time, depending on what I need done: tennis ball, small/hard medicine ball, softball, etc. The foam roller works well for me because I can put all my body weight on it and roll out those knots, scar tissue, etc.

All the ellipticals were taken, so I did: 10 minutes on the recumbent, 25 minutes foam roller (10+ per leg, basically), 3 sets of 10 barbell good AMs, then 10 minutes more foam roller. Damn. :r

Time for some protein, a shower, and a big meal. :tu

[BigFrank]

Get a prowler Dokk. I plan on getting mine in the spring. After the meet, it's conditioning time.

[GreekGodX]

Yea the foam rollers at my gym must be garbage then. They are all uneven in different spots. :td

[icehog3]

Wasn't feeling it this morning so I just did some alternative back exercises, and switched up some of the order, and ended up getting a pretty decent workout.

Heavy dumbbell rows
Heavy cable rows
Bodyweight wide pullups

Hoping to get some decent sleep tonight so I can hit shoulders and legs hard tomorrow.

[The Professor]

Get a prowler Dokk. I plan on getting mine in the spring. After the meet, it's conditioning time.
A prowler? :confused: WTH is that?

[icehog3]

http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=1006

[The Professor]

http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=1006
Awesome. Thanks, Admiral. :tu

Sorry you weren't feeling it again, today. I trust you'll bring da noize tomorrow. :D

[icehog3]

Awesome. Thanks, Admiral. :tu

Sorry you weren't feeling it again, today. I trust you'll bring da noize tomorrow. :D

I know that gains are cyclical, so I am not too down about it, Dokk. I start back on the SUS 500 in a week, and I think that will help physically and psychologically. :)

[Chris.]

I want to see the chick on the main page push that thing! she is SMOKIN!

[The Professor]

I know that gains are cyclical, so I am not too down about it, Dokk. I start back on the SUS 500 in a week, and I think that will help physically and psychologically. :)
You must have really stocked up. :tu I should give that stuff a try ... but it really sucks that these things are getting harder and harder to get. :td

[icehog3]

You must have really stocked up. :tu I should give that stuff a try ... but it really sucks that these things are getting harder and harder to get. :td

Next to impossible now....I see two auctions on eBay (likely to get pulled before completion), and one is at $100 with 2 days left...the second is at $70 and the reserve is not met. Insane.

[The Professor]

Next to impossible now....I see two auctions on eBay (likely to get pulled before completion), and one is at $100 with 2 days left...the second is at $70 and the reserve is not met. Insane.
Damn. Something new needs to get developed to fill the void ... and fast. Either that or I need to see a doctor for some anti-aging therapy. :D

[icehog3]

Damn. Something new needs to get developed to fill the void ... and fast. Either that or I need to see a doctor for some anti-aging therapy. :D

Anti-aging therapy, eh.....Hmmmmm.... :r :r

[The Professor]

Anti-aging therapy, eh.....Hmmmmm.... :r :r
And you're even old enough to need it! ;) :r

[icehog3]

And you're even old enough to need it! ;) :r

I needed it 20 years ago! :r

[Mr.Erskine]

So--I'm falling behind... I missed all of the week of the storms because til I was done shoveling out the driveway--5 days in a row, I was too tired to really do anything else, then this past week, I hurt my shoulder... It sucks because I only got in chest, tris, and legs this week...

[BigFrank]

Yea the foam rollers at my gym must be garbage then. They are all uneven in different spots. :td
With you saying that, not only are they most likely cheap, but more often then not if they are misused they can be destroyed.
Case in point- my old gym had three foam rollers, the smaller kind. They would take them and wrap bungee cords around them to hold them in place underneath of some sort of stupid kicking bag. So rather then teach people how to use a foam roller, they mis-used them to protect people from doing pointless sh1t.

[The Professor]

With you saying that, not only are they most likely cheap, but more often then not if they are misused they can be destroyed.
Case in point- my old gym had three foam rollers, the smaller kind. They would take them and wrap bungee cords around them to hold them in place underneath of some sort of stupid kicking bag. So rather then teach people how to use a foam roller, they mis-used them to protect people from doing pointless sh1t.
Man ... I thought *my* gym was stupid. :rolleyes:

[BigFrank]

you have no idea brother. one of many reason why I bailed on that place like a fat chick the morning after

[BigFrank]

So--I'm falling behind... I missed all of the week of the storms because til I was done shoveling out the driveway--5 days in a row, I was too tired to really do anything else, then this past week, I hurt my shoulder... It sucks because I only got in chest, tris, and legs this week...
Sometimes a break can be the best thing to ever happen to you brother. Think about it like this, take some time off and go back to lifting. Or....
You try to push through too much, get injured, or possibly overtrain which can leads to getting sick etc.

I guess the main thing to take away is listen to your body. If your body can take it and you being a *****, well than your just being a *****. But if your body says that it's had enough, take the time off.
A prowler? :confused: WTH is that?
My friend has one, first time I pushed it I did 25 yard sprints with 4 45's on it. After about 10 of them, I had to lay on the ground, and shortly thereafter I dry heaved for 30 minutes.

[Mr.Erskine]

Sometimes a break can be the best thing to ever happen to you brother. Think about it like this, take some time off and go back to lifting. Or....
You try to push through too much, get injured, or possibly overtrain which can leads to getting sick etc.

I guess the main thing to take away is listen to your body. If your body can take it and you being a *****, well than your just being a *****. But if your body says that it's had enough, take the time off.



It's frustrating because I just took a break over Christmas, and that break was great for me because my progress was going very well for the first month back. I'm really bothered because it's my trap and I really hurt it pretty bad back in August and I'm afraid of what would happen, but I can't afford to be missing as much time as I am...

I'm hoping that by next Thursday I'm good to go on shoulders. Chest, tris, and legs should be okay on Monday and Tuesday.

[PeteSB75]

So, speaking of rest, it looks like I will be taking this week off. Went in yesterday to do some deloading squats and deads. Came up halfway through my last set of squats and tweaked my back :mad: So, I'll take some long walks, and do lots of stretching. Maybe I'll try some yoga for Tom :ih

[icehog3]

So, speaking of rest, it looks like I will be taking this week off. Went in yesterday to do some deloading squats and deads. Came up halfway through my last set of squats and tweaked my back :mad: So, I'll take some long walks, and do lots of stretching. Maybe I'll try some yoga for Tom :ih

Dokk is the Yoga Guru, Pete...hope your back heals fast. :)

Off to the gym myself to hit legs and shoulders.

[The Professor]

Dokk is the Yoga Guru, Pete...hope your back heals fast. :)

Off to the gym myself to hit legs and shoulders.
:fu2 :r


Get a foam roller from elitefts.com. Seriously, Pete ... they're a life saver.

[PeteSB75]

:fu2 :r


Get a foam roller from elitefts.com. Seriously, Pete ... they're a life saver.

I've got one. I used it yesterday. Will again today.

[The Professor]

I've got one. I used it yesterday. Will again today.
Sweet. :tu

I'm gonna go to the gym in a few and probably do another 20 minutes on my legs after some cardio.

[DBall]

Today is my day off.... My muscles feel healed and I can stretch my arms again.

Now I've got a question for you all.

Should I go right into the strength stuff, then do the elliptical or elliptical first, then strength?

[The Professor]

Today is my day off.... My muscles feel healed and I can stretch my arms again.

Now I've got a question for you all.

Should I go right into the strength stuff, then do the elliptical or elliptical first, then strength?
You should warm up first. I'll generally ride the recumbent bike for 7-10 minutes -- enough to get my heart rate up to the high 120s ... but not enough to make me winded or make my muscles burn in any way. I'm really just doing it enough to get my blood flowing and my joints loosened up a little. After that, I'll stretch whatever body parts I'm working that day. I'll use static stretching (i.e. just standing or sitting there stretching the right muscles), dynamic stretching (i.e. stretches involving movement a bit more, like box jumps on leg day), and foam roller.

After that, I'll ease into my lifts. If bench, I'll do *just the bar* until I'm ready to add weight, which is usually after around 50+ reps. I'll do bar-only on squat before adding any weight. And on deads, I'll do some stiff-legged deads with just the bar to stretch out before adding any weight.

Just be sure you're feeling limber and your joints are moving freely before you start adding weight. Also, don't feel compelled to add weight too quickly. Speaking from experience, that's a good way to hurt yourself. Check your ego at the door and work from the ground up.

Finally, something Gerry told me when I first started is a great thing to keep in mind: being sore is okay, but pain is pain. There's a difference between sore muscles and straight-up pain. Acknowledge that difference and avoid the latter.



One other note: if you've never done weight training, you may want to spend a couple of weeks doing lots of ab exercises to prime your core. A stronger core makes doing all the various lifts safer and more effective. When I first started, I basically spend the first 3 weeks doing 40 minutes cardio, 200 ab exercises, and 40 minutes of cardio ... 5 days a week. It sucked, but it was good for me. I'm also a fatty, so YMMV. :r

[GreekGodX]

If you want a good warm up/stretching routine checkout Magnificent Mobility here (http://www.tmuscle.com/readArticle.do?id=878989)

[The Professor]

If you want a good warm up/stretching routine checkout Magnificent Mobility here (http://www.tmuscle.com/readArticle.do?id=878989)
sounds interesting; but not $80 interesting. :td I already do a lot of dynamic stretching and joint mobility stuff.

[BigFrank]

Today is my day off.... My muscles feel healed and I can stretch my arms again.

Now I've got a question for you all.

Should I go right into the strength stuff, then do the elliptical or elliptical first, then strength?
I would warm up 5-10min then hit it.
Not to sound like a dick, or whatever...But that isnt much to go on. We know you just recently got into the gym for the first time. What kind of goals do you want to achieve? Best thing to do would be to set up some goals both short and long term then move from there. You can start with some basic compound movements for strength / muscle gain. Better to have a plan then hit the gym aimlessly.
With that said, I'll put it to you like it was put to me years ago. With training etc, it is very hard to serve more than one master. Yes it is possible to gain muscle, get stronger, and stay lean. Which with your level of training is possible at first but after a few months of training under your belt you will find it easier said then done. It is easier to chase after one goal while putting others on the back burner. Example, you want to pack on some serious muscle, well truth be told you can add muscle while staying lean but your gains will be slower much slower compared to just going balls to the wall and gaining as much muscle as you can and letting your bodyfat increase. I guess to make a long story short, in the beginning you will be able to get away with playing too many masters, but as your progress you will need to be more specific with your goals.

Ok, I know it sounds like I am rambling here. But with all of that said. I would suggest that you use this opportunity to take advantage of your lack of experience in the weight room. Your body for the next 6+ month is going to be like a sponge. It is going to respond to everything extremely well. I suggest you get a very basic weight training template worked out ( myself and the other brothers in this thread can help you with this ) and eat your ass off. Im talking steak, chicken, fish, healthy fats, good carbs, and tons of fruits and veggies. Skip the majority of supplements and focus on eating till your sick. You will be amazed at how your body responds. Maybe a protein powder, some multi vitamins, joint support and maybe some aminos.

[GreekGodX]

sounds interesting; but not $80 interesting. :td I already do a lot of dynamic stretching and joint mobility stuff.

Who said anything about buying it? ;) the internet is your friend

[BigFrank]

You should warm up first. I'll generally ride the recumbent bike for 7-10 minutes -- enough to get my heart rate up to the high 120s ... but not enough to make me winded or make my muscles burn in any way. I'm really just doing it enough to get my blood flowing and my joints loosened up a little. After that, I'll stretch whatever body parts I'm working that day. I'll use static stretching (i.e. just standing or sitting there stretching the right muscles), dynamic stretching (i.e. stretches involving movement a bit more, like box jumps on leg day), and foam roller.

After that, I'll ease into my lifts. If bench, I'll do *just the bar* until I'm ready to add weight, which is usually after around 50+ reps. I'll do bar-only on squat before adding any weight. And on deads, I'll do some stiff-legged deads with just the bar to stretch out before adding any weight.

Just be sure you're feeling limber and your joints are moving freely before you start adding weight. Also, don't feel compelled to add weight too quickly. Speaking from experience, that's a good way to hurt yourself. Check your ego at the door and work from the ground up.

Finally, something Gerry told me when I first started is a great thing to keep in mind: being sore is okay, but pain is pain. There's a difference between sore muscles and straight-up pain. Acknowledge that difference and avoid the latter.



One other note: if you've never done weight training, you may want to spend a couple of weeks doing lots of ab exercises to prime your core. A stronger core makes doing all the various lifts safer and more effective. When I first started, I basically spend the first 3 weeks doing 40 minutes cardio, 200 ab exercises, and 40 minutes of cardio ... 5 days a week. It sucked, but it was good for me. I'm also a fatty, so YMMV. :r
I agree with you here Dokk, except the core stuff. His core wont be that lagging unless he has some sort of genetic issue. I mean he stands upright and walks around right? His level of muscle strength will be so ill compared to his core strength. Theres a HUGE difference between his core and ours. Loading your back up with 135 compared to 535 is massive difference. Compound exercises at first will take care of this core issue. Trick is make him do real weight training. Basic squatting, pulling and over head pressing, hell even benching will force him to use his core. Some minor end of workout ab training could be tossed in, but at first I honestly done think he needs much more than some leg raises and sit ups.

[GreekGodX]

I agree with you here Dokk, except the core stuff. His core wont be that lagging unless he has some sort of genetic issue. I mean he stands upright and walks around right? His level of muscle strength will be so ill compared to his core strength. Theres a HUGE difference between his core and ours. Loading your back up with 135 compared to 535 is massive difference. Compound exercises at first will take care of this core issue. Trick is make him do real weight training. Basic squatting, pulling and over head pressing, hell even benching will force him to use his core. Some minor end of workout ab training could be tossed in, but at first I honestly done think he needs much more than some leg raises and sit ups.

All beginners need to start there. If you learn how to do those lifts the right way and hit them hard and often, the rest of your training life will be that much better. I agree with that definitely.

[BigFrank]

Buy this book
http://www.flexcart.com/members/elitefts/default.asp?cid=134&m=PD&pid=2487

best 30 bucks you could ever spend, get foam roller too.

[DBall]

I wish I knew the names of the machine's the trainer put me on... I do know it is a basic weight training program, though, consisting of chest, arms, abs, legs then back. Takes about 30 minutes to complete. For abs it's 20 crunches, 10 slow bicycles, then 20 fast ones... I feel like I'm exploding when I finish those. :D I could get the list of what I'm doing on Monday when I go back in... The only thing is that its by machine # and not the name of the machine

Right now my only goal is definition and endurance... you said pretty much what the trainer said, Frank... right now I can kinda just work everything at once. On days when I don't do that, I'll be doing cardio and yoga at times to keep myself well stretched.

I figure if I stay there (the gym) longer than the 3 months I paid for and get used to actually working out, I'll probably be able to focus on particular things... right now I'm a kid in a candy store just trying to get a little of everything.

[icehog3]

Warm ups are for Sallys. :r

Hit squats hard, medium weight for reps. Shoulders, heavy on the presses. I skipped traps as my back was feeling a little tight from squatting. Thinking of taking 2 days off, my body is telling me it needs it to come back strong.

[The Professor]

Warm ups are for Sallys. :r

Hit squats hard, medium weight for reps. Shoulders, heavy on the presses. I skipped traps as my back was feeling a little tight from squatting. Thinking of taking 2 days off, my body is telling me it needs it to come back strong.
Then call me Sally! :tu Okay ... I know you already do. :r

Seriously, though, I wasn't warming up for a while and just recently got started back with warmups and I notice a huge difference. 10-15 minutes has really helped me hit things harder and with more confidence.

But I'm a Sally, not a BAMF like the Admiral. :salute:


8 minutes bike; 15-20 minutes foam roller on my legs (hams, glutes, and quads); stiff-legged deads with razor sharp form, slow, with only the bar, and a pause at the bottom to get a good stretch; bar-weight deads, sumo, just for the hip mobility; then some more foam roller for 5 minutes before DrMS came down from the ellipticals (and asked me if I was okay as I laid there writhing in pain on my stomach, rolling out my quads :r).

[GreekGodX]

Call me Sally too then :r. My warmups make a huge difference in my lifts, physically and mentally.

[BigFrank]

Does warming up consist of turning the heat on in the car? I do that, and some foam rolling...........

[GreekGodX]

Does warming up consist of turning the heat on in the car? I do that, and some foam rolling...........

:r :r Sounds good to me!

[icehog3]

Does warming up consist of turning the heat on in the car? I do that, and some foam rolling...........

I consider the walk from the car into the gym, and putting on my Ipod, my warm-up. :r

[Chris.]

I warm up at work all day before I hit the gym. I'm pushing people around in 500+ pound Hill-Rom beds for 8 hours a day. Sliding them from one bed to another. I get a decent workout at work! LOL Not enough to burn any fat though(unfortunately) :(

As soon as I get to the gym, I go to the free weights and do my workout and I finish up with running for about 45 minutes. I feel the running lately has really helped me lose some weight. I look a lot slimmer since I started running more than 20 minutes every once in a while.

[PeteSB75]

I wish I knew the names of the machine's the trainer put me on... I do know it is a basic weight training program, though, consisting of chest, arms, abs, legs then back. Takes about 30 minutes to complete. For abs it's 20 crunches, 10 slow bicycles, then 20 fast ones... I feel like I'm exploding when I finish those. :D I could get the list of what I'm doing on Monday when I go back in... The only thing is that its by machine # and not the name of the machine

Right now my only goal is definition and endurance... you said pretty much what the trainer said, Frank... right now I can kinda just work everything at once. On days when I don't do that, I'll be doing cardio and yoga at times to keep myself well stretched.

I figure if I stay there (the gym) longer than the 3 months I paid for and get used to actually working out, I'll probably be able to focus on particular things... right now I'm a kid in a candy store just trying to get a little of everything.

Dan, to be honest, the trainers in the gym will get you on a beginner workout and keep you there forever. They don't have to work and they can keep cycling the same things over and over.

Send me your addy and I'll send you my copy of Starting Strength. That is what you need to do when starting out. 4 or 5 basic lifts, doing full body 3 days a week.

[hotreds]

http://img187.imageshack.us/img187/849/1234850699323ha5.jpg

[icehog3]

http://img187.imageshack.us/img187/849/1234850699323ha5.jpg

http://i196.photobucket.com/albums/aa73/icehog3/thumbsdown-1.jpg

[Chris.]

What the heck is that!? I'm gonna have nightmares now!

EDIT: what do you guys think about these? http://cgi.ebay.com/New-Ironman-Fitness-Nylon-Neck-Developer-Head-Harness_W0QQitemZ150415359398QQcategoryZ36155QQcmd ZViewItemQQ_trksidZp4340.m263QQ_trkparmsZalgo%3DDL SL%252BSIC%26its%3DI%252BC%26itu%3DUCI%252BIA%252B UA%252BFICS%252BUFI%252BDDSIC%26otn%3D10%26po%3D%2 6ps%3D63%26clkid%3D8024087392299581590

http://images.marketplaceadvisor.channeladvisor.com/hi/60/60396/irn0012a.jpg

[The Professor]

Weak today. :td

Adjusting for that, though, I had a good session with my partner. Basically mixed things up and did what I'd call a more "athletic" workout with various supersets that involved medicine balls and made me fall down. :r It was pretty fun ... and wrecked us both. :tu

[DBall]

I did my strength thing today... tried running on the elliptical for 10 minutes first to loosen up.

The numbers I'm lifting/pushing/etc are so ridiculously small compared to the stuff I see in here... it is crazy. Seriously... my curls are, like, 36 pounds and I can barely struggle through 10 of them (in fairness, curls are my absolute worst thing). And even still, with my tiny little workout, I come home feeling dead. It'll be great to move bigger numbers... as it stands I feel guilty even calling it "strength training".

Oh well... I'm gonna keep it up and see what happens... I'm doing this to compete against myself more than anyone or anything else.

[Chris.]

That's the way to do it man. Don't worry about everyone else. Set a goal and reach it then set another goal. I say get to where you can curl that 36# 15-20 times and bump it up to 45. :tu

[icehog3]

EDIT: what do you guys think about these? http://cgi.ebay.com/New-Ironman-Fitness-Nylon-Neck-Developer-Head-Harness_W0QQitemZ150415359398QQcategoryZ36155QQcmd ZViewItemQQ_trksidZp4340.m263QQ_trkparmsZalgo%3DDL SL%252BSIC%26its%3DI%252BC%26itu%3DUCI%252BIA%252B UA%252BFICS%252BUFI%252BDDSIC%26otn%3D10%26po%3D%2 6ps%3D63%26clkid%3D8024087392299581590

http://images.marketplaceadvisor.channeladvisor.com/hi/60/60396/irn0012a.jpg

I would only use that for sports-specific training. I have seen some bodybuilders who want a thick neck mess themselves up with those, Chris. I stick to heavy shrugs and other exercises for that general area.

[Chris.]

Thanks for the feedback Tom! I really want to build my yoke. This just looked like a good way to do it...

[PeteSB75]

Thanks for the feedback Tom! I really want to build my yoke. This just looked like a good way to do it...

Take a look about 3/4 of the way down this page (http://www.cigarasylum.com/vb/showthread.php?t=1131&highlight=yoke&page=31) Dunno about anyone else, but I really shy away from neck exercises other than stretching. I'll work shoulders and traps till the cows come home, but hanging weights off my head gives me the heeby-jeebies.

[Chris.]

Thanks for the page reference. I read that article a while back but forgot about it. Definitely a good one to revisit! :tu

[BigFrank]

Get a neck harness and get yoked. Quit messing around get yo yoke on son!!!!

[BigFrank]

No training tonight, taking the week off as planned. I was going to hit the gym for a little treadmill work. But I feel that a FULL week away from the gym is as needed as a week away from the weights.
Plus my bodyweight, is between weight classes and I do not feel like cutting weight. So I'm in a holding pattern there.

Hope everyone is doing well.

[hotreds]

I know that I ruined my back by doing leg lifts with weighted boots in college. Sometimes staying with the tried and true is best!

[Chris.]

Going in for some long runnin tonight for the first since I got sick. (two weeks)

[The Professor]

Inspired by the faster-paced, more "athletic" workout yesterday, I decided to pick up the pace on upper back today.

1-arm HS low-rows @ 70# + machine weight, for 3 sets of 10 & held for 1-sec at the top ... superset with overhead 20# big medicine ball throws (like chopping wood)

old skool t-bar w/25# plates, from 4 up to 10 plates, to failure each set

1-arm DB rows @ 100, 125, 125

1-arm DB @ 65 on a stability ball (1 leg on floor, 1 leg and hand only on ball), 3 sets of 10 focusing on explosiveness off the ground ... superset with 20# big medicine ball brought from behind/above the head to the knees with straight arms while lying down

underhand grip BB rows @ 135, 185, 135 to failure

hammer curls @ 35, 40, 35 for 10 each time

1-arm cable curls @ 40 for 3 sets of 7-8

foam roller

all in about an hour

my heart was working pretty hard just about the whole time. I thought that was kind of neat ... a definite change of pace from the low-rep, heavy heavy workouts I'm used to. :tu

[icehog3]

Dokk was Rockin' the Rows! :D

[The Professor]

Dokk was Rockin' the Rows! :D
if you don't row, what's the point?!? :banger

[icehog3]

if you don't row, what's the point?!? :banger

I only row on back day. :)

[The Professor]

I only row on back day. :)
yeah ... but you're a master. I'm still an apprentice. :)

[icehog3]

yeah ... but you're a master. I'm still an apprentice. :)

When you can snatch the dumbbell from my hand, you will be ready to leave, Grasshopper.

;) :r

[Chris.]

Was gonna just run last night but I ran two miles then supersetted dips and pull-ups, over to heavy shrugs, and finished up with some seated rows

[The Professor]

When you can snatch the dumbbell from my hand, you will be ready to leave, Grasshopper.

;) :r
Great ... now if I could only stop myself from aging, I figure your body will start going downhill and I can catch up in about 30 years. :rolleyes:

[icehog3]

Great ... now if I could only stop myself from aging, I figure your body will start going downhill and I can catch up in about 30 years. :rolleyes:

You haven't seen my portrait of Dorian icehog Gray, have you? :r

[The Professor]

You haven't seen my portrait of Dorian icehog Gray, have you? :r
Sh*t.

[DBall]

did strength yesterday... felt just fine today... not even a little stiffness. Went to the gym to do cardio, ended up running/walking 3mi total (ran more than half) and then hit the whole strength routine again, but harder than yesterday. And to think, I didn't even want to go to the gym today... :)

I started trying some variations of things too... for curls, the machine allows you to have your hands facing each other also, so I threw in 10 of those... I could have done a LOT more at the weight I was at in that manor. For leg extensions, I went from 60 - 72 lbs and did 10... I am pretty sure I could go up another on those as the 10 I did felt simple even after running as much as I did.

I pushed myself hard today... I was so drained at the end I felt like crying (not a 'sad' or 'ouch' crying, just like a biggest loser 'I've got nothing left to give' kinda thing... I didn't, but it's funny...)... I feel absolutely ****ing great.

Now on the balcony w/ coffee and a 2000 RGPC... yum.

[The Professor]

Just a recovery day today ... so I decided to keep the fast pace going.

Landmines superset with overhead medicine ball throws -- 4 supersets
HS low row superset with HS high rows -- 3 supersets
racquetball court sprints (down & back x 5) superset with foam roller (:r) -- 2 or 3 sets (can't remember)
Assisted pull-ups -- 2 sets

Just a 40 minute trip and got caught by the talky-talk guy, so not horrible.

Something must be wrong with me for staying so active. :r :su

[BigFrank]

Another day on the arse. Starting to get the fever to hit the gym up...

[icehog3]

Another day on the arse. Starting to get the fever to hit the gym up...

What is your target date to return, Frank?

I hit shoulders and back today....no legs as I had a game last night and another tonight.

Back:

Pull-ups with added weight
Barbell Rows
Cable Rows

Shoulders:

Seated Military....lots of 'em ;)
Shrugs

[The Professor]

Hit shoulders today

Overhead presses
Seated presses
Facepulls
Internal cable rotation, external cable rotation, pullups ... as a superset (x3)
Cubans

It was a fine day -- met my goal of keeping my body surprised. :tu

[Mr.Erskine]

Changed my routine this week... I'm trying to bulk up a bit until mid-April when I'll start trimming down fat-wise until the end of June

[BigFrank]

What is your target date to return, Frank?

I will return to training on Monday. From there it's 10 weeks +1 week of deloading until the meet time. So it's going to be bust ass time.

[icehog3]

I will return to training on Monday. From there it's 10 weeks +1 week of deloading until the meet time. So it's going to be bust ass time.

Kick some ass, Brother. :tu

[BigFrank]

Thanks Tom, I'm sure you will be doing the same. Nothing less would be excepted...

[icehog3]

Thanks Tom, I'm sure you will be doing the same. Nothing less would be excepted...

I do what I can, Brother. Hockey game in 90 minutes. :ih

[The Professor]

Football workout with the former football player today

no time for details ... busy day. it was a hard workout; but I liked it.

[DBall]

No gym the last 2 days... hell... I just wanna sit here and do nothing today as it's my day off. Can't do that, though, need to head over for a bit. Ugh... just so unmotivated...

[DBall]

Just got back and SO glad I went... I'm already seeing improvements in how much I can lift and how many. I went from barely being able to curl 32lbs 10 times to now being able to do it 30... I know I can go up to 48lbs because I tried a quick set of 5 to see if it was possible after my entire program... breezed through 'em. This is happening all across the board, it seems... my leg press went up to, like, 96lbs and that still feels kinda easy.

This is fun as hell... I just leave with nothing left in me and it's great. :banger

PS... Propagandhi is great workout music.

[icehog3]

Wanted to hit back and biceps today.

Started with back:

T-bar Rows with 6 plates...started with 18 reps and wa down to 9 by the 6th set.

Dumbbell rows for reps with the 115s-130s, 5 sets.

Heavy extra-wide grip cable pulldowns, 4 sets.

Neutral grip pull-ups, 3 sets.

I set up the bar for barbell curls, and realized that my forearms and biceps were so pumped that it would have been almost useless to work bis....so I gave them the day off and grabbed a steak. :r

[BigFrank]

No curls for the girls Tom? I am highly disappointed...

[icehog3]

No curls for the girls Tom? I am highly disappointed...

Biceps are my best body part from a "bodybuilding" type standpoint, so no worries Frank. :r

[BigFrank]

Even if they are, the Girls require bicep curls in the power rack Sir...

[icehog3]

Even if they are, the Girls require bicep curls in the power rack Sir...

:r :ze :banger

[PeteSB75]

Even if they are, the Girls require bicep curls in the power rack Sir...

Where else would you do them?

Anyway, just spin Saturday and Sunday for me. Back lifting tomorrow. Will do some chest and arm work.

[The Professor]

A short chest day because my partner was running late and had to get home early.

Barbell 18s: 6 reps with wide, medium, and narrow grip = 1 set ... for 3 sets

Barbell floor presses: triples worked up to singles. I was pretty fried after the 18s, though

DB inclines: only did 2 sets

Overhead 20# medicine ball throws (straight down to the ground): did this as a set between the two incline sets, then for a 30 second run after the second incline set. my partner hit 20 throws in 30 seconds, I only hit 15 throws in 30 secs ... then I fell to the ground. :r

This is when my partner went home; but I didn't feel quite done; so I headed over to the assisted dip/pull-up machine and did 3 sets of 10/10/6 dips superset with natural/medium/natural grip pull-ups of 10/7/8.

I was beat by the end. :D All done in an hour, including the warmups on the bike and with overhead cable extensions. :tu

[King James]

Had 1st football mini-camp last night and they ran the hell out of us.... I don't think my legs will be doing any lifting today haha

[DBall]

I am stoked... I realized that I wasn't tired in some areas so I changed up my weights. I gotta tell someone, so here goes:

Warm Up Run - walk at 3.8mph .5mi, run at 6 to 8mph 1.0mi, walk at 3.8mph

- this is unchanged from Friday

Chest Press: 60# x 10, 10 push-ups, 40# x 5

- this from 50# x 10, 10 push-ups, 50# x 5 Friday

Curls: 48# x 10, went for 60#, did 20 more ( :D :D )

- this from 36# X 20 Friday

Leg Ext: 96# x 20

- this from 72# x 20 Friday

Leg Press: 120# x 20

- this from 84# x 20 Friday

Assisted Pull-Ups: 10 each (3 different kinds) w/ 80# assisted

- this was unchanged from Friday

Chest Fly: 84# x 16

- this from 84# x 10 Friday

Abs: 25 crunches, 10 slow bicycles, 20 fast bicycles

- this was unchanged from Friday

Cigar: 02 LGC MdO#3

- this from an 02 Anejo (I thought that I'd dig an aged NC... silly me) and a something-cuban-I-can't-remember) Friday.

These may be the smallest numbers floating around in this thread, but I am incredibly happy with them. I've only been at the gym a couple weeks and i've improved how much I can lift/push about 60% or more in most areas in that short a time. Weight remains unchanged (135-140#).

:banger

[PeteSB75]

I am stoked... I realized that I wasn't tired in some areas so I changed up my weights. I gotta tell someone, so here goes:

Warm Up Run - walk at 3.8mph .5mi, run at 6 to 8mph 1.0mi, walk at 3.8mph

- this is unchanged from Friday

Chest Press: 60# x 10, 10 push-ups, 40# x 5

- this from 50# x 10, 10 push-ups, 50# x 5 Friday

Curls: 48# x 10, went for 60#, did 20 more ( :D :D )

- this from 36# X 20 Friday

Leg Ext: 96# x 20

- this from 72# x 20 Friday

Leg Press: 120# x 20

- this from 84# x 20 Friday

Assisted Pull-Ups: 10 each (3 different kinds) w/ 80# assisted

- this was unchanged from Friday

Chest Fly: 84# x 16

- this from 84# x 10 Friday

Abs: 25 crunches, 10 slow bicycles, 20 fast bicycles

- this was unchanged from Friday

Cigar: 02 LGC MdO#3

- this from an 02 Anejo (I thought that I'd dig an aged NC... silly me) and a something-cuban-I-can't-remember) Friday.

These may be the smallest numbers floating around in this thread, but I am incredibly happy with them. I've only been at the gym a couple weeks and i've improved how much I can lift/push about 60% or more in most areas in that short a time. Weight remains unchanged (135-140#).

:banger

All that matters is that you are working and improving your results. Enjoy this time in your lifting career. The first 3-4 months will be like this, and you will never get the same improvements in the same time again.

[BigFrank]

Off to the Gym. First day back in over a week. Bring on some soreness!!!10 weeks out brothers.

[icehog3]

Good luck Frank!

Nice lifting Dokk and Dan!

Two days off for me (today and tomorrow) as I am in daytime training and don't enjoy lifting in the evening anymore. Two days off is good for these old tendons anyway. :r

[BigFrank]

Back from the Gym

Just an easy get back into the swing of things workout.
425x10,10 Almost puked both times...
Leg Presses
GHR
Reverse Hyper
Calves
Forgot to do ab work, then split.

[GreekGodX]

Good work Frank :tu

I think I need to rest up. My lifts have been pretty poor. Lack of energy and motivation. Probably gonna take the rest of the week off and start a new workout next Monday.

[BigFrank]

I would recommend time off. Does wonders.

[icehog3]

Back from the Gym

Just an easy get back into the swing of things workout.
425x10,10 Almost puked both times...


Easy for you maybe!! :r

Nice "slow" start, Frank!

[DBall]

There needs to be a thread on some of these terms... I see all this stuff and have no clue what the hell any of it means. It's a different language for my gym-newb mind. ;)

[PeteSB75]

Some volume work this morning on bench, incline and some 21s to finish it out. Nice to get back into the gym, but I really enjoyed sleeping in last week. Oh well.

There needs to be a thread on some of these terms... I see all this stuff and have no clue what the hell any of it means. It's a different language for my gym-newb mind. ;)

What terms do you not recognize?

[DBall]

What terms do you not recognize?

Pretty much any of the exercises (i.e. DB inclines, rows, etc..) and other stuff like "superset"

[The Professor]

Back attack.

HS low rows: up to 3pie+20# on each side for 3 sets (lots of volume leading up to that, though)

HS high rows superset with medicine ball: 2pie each side, 20# medicine ball; sets of 12/10/10 on the rows, sets of 10,6,9 on the throws

Old skool t-bar: worked from 1pie in sets of 10 up to 5pie. at 5p, I did 2 sets of 5 (no straps). then tried my hand at 6p ... and hit 3 reps, dropped it, then did 1 more and dropped it (the 6p were strapped in). not great; but not bad, either.

Pull-ups: natty grip, 3 sets of 10, which is the most pull-ups I've done in years. :tu

Time ran out, so I called it quits....

[DBall]

What terms do you not recognize?

Pretty much any of the exercises (i.e. DB inclines, rows, etc..) and other stuff like "superset"

Back attack.

HS low rows: up to 3pie+20# on each side for 3 sets (lots of volume leading up to that, though)

HS high rows superset with medicine ball: 2pie each side, 20# medicine ball; sets of 12/10/10 on the rows, sets of 10,6,9 on the throws

Old skool t-bar: worked from 1pie in sets of 10 up to 5pie. at 5p, I did 2 sets of 5 (no straps). then tried my hand at 6p ... and hit 3 reps, dropped it, then did 1 more and dropped it (the 6p were strapped in). not great; but not bad, either.

Pull-ups: natty grip, 3 sets of 10, which is the most pull-ups I've done in years. :tu

Time ran out, so I called it quits....

...and anything Dokk writes. ;)

[King James]

http://www.mymuscles.com/terminology.htm

there is a little help, Dan. Not the greatest, and some odd ones on there, but is a start :tu

this one is pretty good http://www.trygve.com/weightsglossary.html

[The Professor]

...and anything Dokk writes. ;)
:r

Here's some translation for things that may not be on those lists.

HS = HammerStrength (it's a brand and a particular style of machine that's plate loaded).

Old skooll t-bar = when you take a barbell, put one end in the corner of a wall, load the other end up with weights, and stand over the bar, facing the weights, and use a v-grip (like from a cable low-row machine) to grip the bar and row.

Natty grip = natural grip, with your palms facing each other.

Pie = a 45lb plate, which is 1pie.

Anything else from my post today? :r

[PeteSB75]

Back attack.

HS low rows: up to 3pie+20# on each side for 3 sets (lots of volume leading up to that, though)

HS high rows superset with medicine ball: 2pie each side, 20# medicine ball; sets of 12/10/10 on the rows, sets of 10,6,9 on the throws

Old skool t-bar: worked from 1pie in sets of 10 up to 5pie. at 5p, I did 2 sets of 5 (no straps). then tried my hand at 6p ... and hit 3 reps, dropped it, then did 1 more and dropped it (the 6p were strapped in). not great; but not bad, either.

Pull-ups: natty grip, 3 sets of 10, which is the most pull-ups I've done in years. :tu

Time ran out, so I called it quits....

Translation for Dan:

Row - back exercise - pulling a weight towards the body with the arm(s). Many variations, basically hinging on the mechanism for applying resistance, the direction of that resistance, and the position of the body during the exercise.
Hammer Strength Low Rows - HS is a type of machine that is plate loaded, with direct resistance rather than cabled - Low row is seated, back straight, arms pulled towards the body at the mid-lower abdomen.

HS High Rows - seated, pad in front of the chest, pulling from above and in front, down to the body

Superset: doing a set of one exercise immediately followed by another exercise generally working a different muscle group.

Pie - a 45lb plate, also referred to as a plate. 1/2 pie is generally a 25lb plate.

Old skool t-bar - normal full size bar is placed on the ground, with one end secured, in a corner or with other weights, while the other end is loaded. The bar is straddled and lifted from above.

natty grip - also called neutral grip.

DB - dumbells - DB Incline would be incline presses with dumbells.

If you continue with lifting, most of the abbreviations are pretty self-explanatory. Standard practice with weights is, if two arms or full body is used then full weight is listed. If each side is independant, i.e. with dumbells or HS machines, weight listed is for each arm/leg.

[PeteSB75]

:r

Here's some translation for things that may not be on those lists.

HS = HammerStrength (it's a brand and a particular style of machine that's plate loaded).

Old skooll t-bar = when you take a barbell, put one end in the corner of a wall, load the other end up with weights, and stand over the bar, facing the weights, and use a v-grip (like from a cable low-row machine) to grip the bar and row.

Natty grip = natural grip, with your palms facing each other.

Pie = a 45lb plate, which is 1pie.

Anything else from my post today? :r

beat me to it. :tf

[DBall]

You guys rock... thanks for the info. I think I just need to go to the gym with someone who knows what they are doing to show me the ropes. Right now, I just go by myself and try figuring stuff out.

If any of you ever end up in Rochester, lemme know... :D

[GreekGodX]

Day 1 of rest is unexciting. Hate taking days off from the gym. Gonna do some foam rolling and stretching later..

[PeteSB75]

You guys rock... thanks for the info. I think I just need to go to the gym with someone who knows what they are doing to show me the ropes. Right now, I just go by myself and try figuring stuff out.

If any of you ever end up in Rochester, lemme know... :D

I'm occasionally in Syracuse visiting my Dad, but that's as close as I get.

[Mark]

Hey guys - I used to swim competitively and when I stopped, I continued swimming for fitness for a few years. This last year I have been slammed with studies and have literally just stopped working out, until this week. I have been to the pool once and the gym once (going again after class tonight), but to be honest, I don't really know what to do in the gym. I know I want to lift weights, but usually I just walk around, see what machines look appealing, and do that for a bit until I get tired. A few sets of ten to fifteen, usually. I have been looking on the internet for workout plans, but there are SO many out there I don't really know who to trust. Also, I went to GNC and got some protein powder today, and the guy gave me good advice, but I am looking for a bit more literature on dosing and effectiveness. So here's my question: what are some good websites or books with this kind of information that I could check out to answer my questions? I know its all basic entry level stuff, so I don't want to bog down your thread with that kind of stuff, but I trust you guys, and I am looking for resources that you trust for good information. Any ideas?

Oh by the way, I'm not sure if this helps or not, but I am looking to build muscle in the upper body and get rid of what I call a budding "spare tire".

Thanks for your help!

[icehog3]

Some good articles here, Mark, but if you have specific questions, there are lots of guys here to help.
http://www.bodybuilding.com/fun/bbmaintrain.htm


Psyched to get back to the steel tomorrow after a 2 day break. :ze

[Mark]

Some good articles here, Mark, but if you have specific questions, there are lots of guys here to help.
http://www.bodybuilding.com/fun/bbmaintrain.htm



Thanks Tom! Looks like lots of good info there!

Just got back from the gym. Curls, bench, lat-pulldowns, and shoulders (not sure what that exercise is called...) Now I'm BEAT!

[PeteSB75]

Thanks Tom! Looks like lots of good info there!

Just got back from the gym. Curls, bench, lat-pulldowns, and shoulders (not sure what that exercise is called...) Now I'm BEAT!

Mark, order this book. http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&s=books&qid=1267626198&sr=8-1

Read it. It will give you the basics of form and execution on the major lifts. Follow the workout program, maybe making one change, substituting pull-ups and/or lat pulldowns for the power cleans at the beginning. They are very tough to learn without a teacher.

[The Professor]

"off" day for me.

cardio for 10

old skool t-bar: 1px15, 2px12, 3px10x4

pullups: mixed neutral grip and underhand for 45 reps (assisted)

landmines: +25x10, +35x10, +45x10,10,10,8

various biceps stuff on the cable machine

[icehog3]

Nice "off" day, Dokk! :r

[The Professor]

yeah ... well ... I'm a stubborn jackass. at least I was doing everything for reps and keeping it light. ;)

[DBall]

Started trying to structure sets of things. I realaized I can do 3 sets of 10 on some of the stuff I'm doing (like the 120# Leg Presses)... also upped curls again (60#x10, 72#x10, 60#x10), chest press (60#x20) and changed my assisted pull-ups from 80# to 70#


As an aside, I broke my elbow around 10 years ago... went to PT for 6+ months and got a good amount of range-of-motion back. Sometimes it seems like it comes "out of place" a little and hurts when I extend it until it finally goes back into place. This usually happens when I straighten it too much, as I can no longer fully straighten that elbow.

Since Monday, it's been like that. My whole routine was ok today, though, it didn't affect me till I tried a new exercise... some tricep thing were you sit down, grab bars around waist-high and push straight down. It was set at 60#, which I figured I could do. Around the third rep, my elbow just felt really weird, like something bad was imminent, so I stopped right away.

My question is, with that kind of an injury, are there certain exercises I should stay away from? Any that would help further improve range-of-motion? Should I just have a quick consult with a PT to discuss this kinda thing?

TIA.

[PeteSB75]

I would definitely consult with a PT or an ortho doc. The trainers at the gym might offer suggestions, but I wouldn't rely on them for medical advice. Until you can do that, just make sure you recognize the difference between muscle soreness/tiredness and pain. The first can and should be worked through. The second is bad and you need to stop whatever is causing it.

[The Professor]

I'd consult a PT. the bad thing is that any triceps exercise is gonna take you from a bent, to straight, and back. so with you're history, I'd be consulting a medical professional.

[The Professor]

I would definitely consult with a PT or an ortho doc. The trainers at the gym might offer suggestions, but I wouldn't rely on them for medical advice. Until you can do that, just make sure you recognize the difference between muscle soreness/tiredness and pain. The first can and should be worked through. The second is bad and you need to stop whatever is causing it.
get out of my head! ;)

[PeteSB75]

get out of my head! ;)

:r :r :r

[BigFrank]

Bench Night
340x10,10
incline
325x10ish,8ish
close grip[ pause sets
325x9ish,8ish
Dips
2 plates x 8,6
Cable press downs.

Spent.
After some benching and then some incline work the pause sets really worked my ass over. The cramping/pump in my triceps became so unbearable that I honestly waited 15minutes until doing dips. When it returned cutting my reps short. Good for a change of pace I suppose.

[icehog3]

Freaking tweaked my back putting a 120 pound dumbbell back in the rack after a set of Dumbbell Inclines. Finished my chest workout as it didn't tighten up too bad until a while after I was done and cooled down. Had to work in plainclothes today as it was too tight to comfortably wear my gear. Hoping it loosens up before my back workout tomorrow. Needless to say, if I can train it will be all pullupand the like as I am going to avoid any rows tomorrow.

[The Professor]

Freaking tweaked my back putting a 120 pound dumbbell back in the rack after a set of Dumbbell Inclines. Finished my chest workout as it didn't tighten up too bad until a while after I was done and cooled down. Had to work in plainclothes today as it was too tight to comfortably wear my gear. Hoping it loosens up before my back workout tomorrow. Needless to say, if I can train it will be all pullupand the like as I am going to avoid any rows tomorrow.
That sucks, Admiral. :td Sound like 10 minutes on a foam roller, tennis ball, or softball would really help work that out.

It's my shoulder day; but I'll do some wide-grip rows (for rear delts) for you, today. :tu

[PeteSB75]

That sucks, Admiral. :td Sound like 10 minutes on a foam roller, tennis ball, or softball would really help work that out.

It's my shoulder day; but I'll do some wide-grip rows (for rear delts) for you, today. :tu

I did some this morning, though I hadn't seen this before hand. Good luck Tom, mine was finally back to normal about a week after I tweaked it. Icyhot is the bomb.

Anyway, volume work again today, press, bar rows, upright rows and lat pulldowns for me this morning. Late getting there, so I had to skip my warmup and stretching after. Hate it when that happens.

[The Professor]

An okay day -- shoulders are one of my weakest points.

Overhead barbell presses -- sets to failure up to 115 for 3 sets of 5-7.

Seated military presses -- 95 x 4 sets of 6-8

Superset thing -- don't know the name for these. setup the bar for landmines and did presses with the right arm, then left, then with both hands. 10 reps for each = 1 set. did that for 3 sets with a 1plate on it ... did it fast.

Shurgs -- up to 365, for failure at each increment. stopped at a light weight because my hands were hurting and I wanted to save some grip strength for deadlifts tomottow.

Wide-grip barbell rows -- for rear delts. Did 3 sets of 10, 8, 8 @ 115.

Face pulls -- 150lbs, 3 sets of 10, 8, 8. this was a superset with the rows. :)

Cable upright rows -- 150lbs, 3 sets of 10.

Natural grip pull-ups (assisted) -- 10 @ 70lbs assistance, 8 @ 60lbs assistance, 5 @ 50lbs assistance.

Foam roller ... then done.

Tomorrow is leg day with my lifting partner ... and it's my choice of exercises. :su

[icehog3]

How do you use the foam roller, Dokk?

[The Professor]

How do you use the foam roller, Dokk?
I roll on it, Admiral. :r

Seriously, though, I'll set it on the hard ground (not a soft mat) to that it runs side-to-side. Then I'll lay back on it and roll in a manner that makes my body roll over the foam roller in an up and down (head to toe) motion. I'll place my arms in different positions to accentuate certain muscles (when I'm rolling for my lats, traps, and rear delts) and then roll slowly or rapidly to really rub those muscles out. It hurts ... but it hurts good. :) I'll also do the same kind of rolling sort of on my side to hit the outer lats, delts, spinal erectors, and even the obliques. I also use the roller for my legs, either laying on my back to hit the hams and glutes or on my stomach to hit the quads (or on my side to hit the outer quads and glutes).

Gimme a call if that doesn't make sense or whatever. Dave Z is also a good person to talk to ... he (and Frank) helped turn me on to the roller.

I hope that helps, Admiral.

[icehog3]

I think we have them in the fitness room at my gym (I only go in there for some ab work)...if they do I will try it...Thanks Dokk!

[The Professor]

I think we have them in the fitness room at my gym (I only go in there for some ab work)...if they do I will try it...Thanks Dokk!
It should be a 1-3' long, 6" diameter, hard foam (like compressed styrofoam) cylinder.

[icehog3]

It should be a 1-3' long, 6" diameter, hard foam (like compressed styrofoam) cylinder.

Hmmm...maybe we don't have one. I guess I will check when I get there. Thanks again Brother. :tu

[BigFrank]

When in doubt, roll it out. Get a foam roller Tom. They are cheap. EFS is having a 30$ free shipping deal. Get a roller and some wrist straps. You also get a FREE T-Shirt.

On another note, I am sore as ****. But I really want to be in the Gym right now...

[icehog3]

When in doubt, roll it out. Get a foam roller Tom. They are cheap. EFS is having a 30$ free shipping deal. Get a roller and some wrist straps. You also get a FREE T-Shirt.

On another note, I am sore as ****. But I really want to be in the Gym right now...

What's EFS, Frank, I am not familiar with them.

Went in and did sets of body weight pullups, varying widths and grips, to get a decent back workout without bending over. Got sets of 22, 20, 18, 16, 15 14, 13, 12, 11 and 10....some upright cable work and was able to get out without doing any further damage...Back is about 50% better tonight, hopefully some more anti-inflammatories and a good nights sleep with put me back to normal.

No foam roller nor small medicine ball at my gym, so I didn't get to try that today.

[Mark]

Hey what do you guys use for protein powder? I got some GNC Amplified Wheybolic on the recommendation of the guy in the store, but its expensive and I am not sure if he just wanted to sell the house brand. Any recommendations? I have read a lot of literature on bodybuilding.com, but nothing is quite as conclusive as a recommendation from someone you trust :D

[GreekGodX]

What's EFS, Frank, I am not familiar with them.


http://www.elitefts.com/ I believe Dave Tate is the CEO or owner something along those lines.

Hey what do you guys use for protein powder? I got some GNC Amplified Wheybolic on the recommendation of the guy in the store, but its expensive and I am not sure if he just wanted to sell the house brand. Any recommendations? I have read a lot of literature on bodybuilding.com, but nothing is quite as conclusive as a recommendation from someone you trust :D

Metabolic Drive Low-Carb (http://www.tmuscle.com/productInfo.do?id=525024) Check that out. For me one of the best and it tastes good too.

[Mr.Erskine]

Hey what do you guys use for protein powder? I got some GNC Amplified Wheybolic on the recommendation of the guy in the store, but its expensive and I am not sure if he just wanted to sell the house brand. Any recommendations? I have read a lot of literature on bodybuilding.com, but nothing is quite as conclusive as a recommendation from someone you trust :D

I use the Body Fortress super advanced whey from Walmart. It seems to do pretty well, and it also seems to be pretty comparable to the more expensive stuff at GNC.

On a lighter note, I'm going to be out of town this weekend, and I've asked a friend if he can get me into his gym. He said, yeah. So, I told him that I'm doing my back and routine and asked if he's ever done deadlifts. He said it's been a couple years and that he was looking forward to the workout... I didn't have the heart to tell him that he probably won't be able to move on Sunday.... :r

[The Professor]

Hey what do you guys use for protein powder? I got some GNC Amplified Wheybolic on the recommendation of the guy in the store, but its expensive and I am not sure if he just wanted to sell the house brand. Any recommendations? I have read a lot of literature on bodybuilding.com, but nothing is quite as conclusive as a recommendation from someone you trust :D
Tom and I are both diehard Optimum Nutrition 100% Whey fans. In fact, he turned me on to their rocky road flavor, which is the shiznit. It's affordable, award winning, and consistently rated the best out of all of the brands. I really like their Pro Complex; but it's more expensive and I just add most of the other nutrients to my diet through pills and powders.

I buy mine online at bodybuilding.com which has good prices, cheap and fast shipping, and amazing customer service.

Just about all of the Optimum Nutrition products are top notch (I use them for my maize, BCAA, creatine, multi-vitamins, ZMA, and fish oil; I use other brands for my glutamine, pre-train drink, misc. pills, and CLA).

[Chris.]

I use the Body Fortress super advanced whey from Walmart. It seems to do pretty well, and it also seems to be pretty comparable to the more expensive stuff at GNC.


Same stuff I use. It's like $13 for a 2 lb jug. Don't get the cookies and cream flavor.:pu I stick to chocolate. I haven't tried the strawberry yet though.

[The Professor]

My partner flaked on me; so I call a mulligan on our time together, today. He was 25 minutes late and left early -- only giving us 25 or so minutes together. :td Whatev. Here's what *I* did on a dynamic leg day.

warmup with cardio, static & dynamic stretching, and roller

parallel box squats: on the clock; 8 sets of 2 @ 225 (all about the speed).

banded sumo deads ("light" band ... only bar weight given; band adds 135?): 275 x 4, 225 x 5, 225 x 5, 225 x 5, 225 x 11 (grip failed) -- again, all about the speed.

good mornings: 135 x 8 (ab interlude with a medicine ball and my partner); 135 x 6 (my abs were too pumped for my belt to fit :r) -- slow and steady wins the race, here.

landmines: 1/2p x 10, 1p x 10, 10, 10 -- FAST

pull-down abs: 3 sets of 10 @ 180 -- average rate ... need to really feel it in the abs and not the back.

pullthroughs: 3 sets of 10 @ 150 -- like a jackrabbit :D

assisted pullups (natural grip): 10 @ 60 assist, 10 @ 50 assist, 10 @ 40 assist -- fast, but smooth (no jerking)

pullups (natty): 4 ... all on my own. :wo

not a bad day: almost passed out twice (actually had to catch myself); almost puked once; had people gawking at my freakishness. :banger

[icehog3]

Tom and I are both diehard Optimum Nutrition 100% Whey fans. In fact, he turned me on to their rocky road flavor, which is the shiznit.

:tu It IS the shiznit! :r

Glad you got in a good workout despite the mulligan, Dokk.

Back is still slightly tweaked but much improved over yesterday. I am going to stick to delts in my shoulder workout today and put off traps until tomorrow, so there is little chance of aggravating the back before my playoff game tonight.

[The Professor]

sounds like a good plan, Admiral. :tu

[icehog3]

sounds like a good plan, Admiral. :tu

It may not be a "good" plan, but it's my plan, Dokk. I will let you know how the back feels later. :r

[DBall]

Had another good day at the gym... tried rows @ 60#x30... don't like the way it feels on my chest though (the machine is odd, but it's also possible I'm not using it right... seemed pretty self explanatory, though).

Tried more tricep stuff but at very low weight to work on that elbow of mine. Setting up a consult with the PT for next week, I hope.

May buy some of that powder, so Mark's timing on asking about it was great!

:D

[MortonMilo]

Happy to have caught this thread.

Any suggestions on a basic routine to give my legs a thorough tearing apart? Just trying to find something to do 1-2x/wk that'll keep them from getting too out of shape!

Play soccer on the regular, but I'm getting to the point that a little weight training could benefit.

[Chris.]

Lunges, squats, box jumps, leg press, abs(works hip flexors), leg curls, leg extensions, calf raises... All very good excercises.

[icehog3]

Happy to have caught this thread.

Any suggestions on a basic routine to give my legs a thorough tearing apart? Just trying to find something to do 1-2x/wk that'll keep them from getting too out of shape!

Play soccer on the regular, but I'm getting to the point that a little weight training could benefit.

Lunges, squats, box jumps, leg press, abs(works hip flexors), leg curls, leg extensions, calf raises... All very good excercises.

Good suggestions...I would keep the weights moderate and the reps fairly high, being that you are attempting a more "sports-specific" type of training.

Hit shoulders light today to keep my lower back from tightening up prior to my game tonight.

Seated Military Press - 6 sets of 20 at 135 lbs.

Smith machine Press - 4 sets of 10 at 225

That's it....got the blood flowing, back feels better, so I am happy. I will throw trap work in with my workout tomorrow.

[MortonMilo]

Lunges, squats, box jumps, leg press, abs(works hip flexors), leg curls, leg extensions, calf raises... All very good excercises.

Much appreciated. I'll throw these together for the next few weeks. It'll just be a test to see if my soccer game can stand up to the sore legs!

[BigFrank]

Happy to have caught this thread.

Any suggestions on a basic routine to give my legs a thorough tearing apart? Just trying to find something to do 1-2x/wk that'll keep them from getting too out of shape!

Play soccer on the regular, but I'm getting to the point that a little weight training could benefit.
Welcome aboard.
For a beginner stick to the basic for lower body development. Squat, Front Squat, Deadlift, Romanian Deadlifts or Stiff Leg Deadlifts.

If your still in season or still playing I would let training take a backseat. Lighter weight focusing more on form and proper stretching. Making gains or trying to gain strength and/or size in season is going to be EXTREMELY difficult and dangerous even with drugs.

[BigFrank]

Tonight was assistance night
Rows
Mil Presses Standing
machine row
pull ups
pull downs
rear delts
side laterals
shrugs
biceps
abs

[The Professor]

"off" day :r

recumbent for 10

foam roller and (hard) softball rolling on my legs and glutes :banger

zerchers off the rack (135, 185, 225)

sled pushing (using an aerobic riser and 70# of weight, pushing on the floor) 2 x 25yards

assisted natty pull-ups: 2 x 10 w/40# assist

natty pull-ups: 5, 4, 3 :wo

done. :D

[The Professor]

Must have been a slow weekend in training land.

International Bench Monday. :r

warmups (bike, stretch, roller, tris)

flat bench pyramid: 135 x 8, 155 x 6, 185 x 4, 205 x 3, 225 x 1 PR :wo

peck deck: 2 or 3 x 10 @ whatever it was (160 or 175 on the stack).

superset w/ 1-arm DB inclines and 20# medicine ball slams: 45 x 8, 30 slams; 55 x 5, 20 slams; 55 x 8, 20 slams

1-arm DB rows on a stability ball: 5 x 5 @ 65 (I should be doing 75 or more for these -- I do normal reps at 125)

assisted dips: my fat ass needs assistance, dammit! :r 3 sets of 10.

pull-ups: 1 set unassisted natural, a few sets assisted with a wide grip and with an underhand grip

I think that's it. I may be missing something. I'm not losing much weight, but I think I'm slimming down a little and speeding up a bit, which is a good thing, I guess.

[icehog3]

Congrats on the double 45s, Dokk! :tu

Bench day for me today, much stronger than last week, but I did a rep day instead of weight anyway.

Incline Bench 4 sets @ 295

Flat Bench 5 sets @ 275

Vertical Bench machine 4 sets @ 365

Dips 4 sets with varied grips

Lower back is much better, but thinking about another "all pull-up" back workout tomorrow to give it an extra few days to heal.

[The Professor]

Congrats on the double 45s, Dokk! :tu

Bench day for me today, much stronger than last week, but I did a rep day instead of weight anyway.

Incline Bench 4 sets @ 295

Flat Bench 5 sets @ 275

Vertical Bench machine 4 sets @ 365

Dips 4 sets with varied grips

Lower back is much better, but thinking about another "all pull-up" back workout tomorrow to give it an extra few days to heal.
your chest days make me shed a tear. :r

[PeteSB75]

felt lazy this weekend and it was gorgeous outside, so I didn't lift legs, just did spin and a lot of walking. Is it still exercise if I am smoking a cigar while doing it? :ze

[BigFrank]

I often smoke a nice cigar or pipe on the weekends on walks with my boys. Weather is getting nice outside. It doesnt count, but probably helps in the long term ( stress reducer etc.)

[BigFrank]

Gym
Squats
440x8,8
Pulls
465x5,5
465 off of 8 mats, bar on top of my feet, x5,5
Leg Presses
Calves
Reverse Hyper
Abs

Spent.

[icehog3]

You should be spent, Frank! :tu :ze

[PeteSB75]

Medium load day, bench, incline, curls and dips. Good stuff, enough to feel like I worked, but not dead.

[The Professor]

Back attack!

1-arm HS low-rows (weight listed is per arm, alternating right/left): 2p x 10, 3p x 10, 3.5p x 8, 4p x 8, 4.5 p x 5, 5p x 3 ... literally can't load more weight than that (no more room for plates); had to strap in at 4p

old skool Ts: 2p x 12, 3p x 10, 4p x 10, 5p x 8, 6p x 3 (no straps)

HS high rows: 2.5p x 8, 2.75p x 8, 3p x 5, 6, 5

pull-ups: epic fail :r an old Marine came over and spotted me so I could crank out a couple. attempted some more on the assist; but I was spent and it's not even really worth "counting" them

foam roller: hot damn that hurt! :banger

Pretty heavy day. My hands are killing me. :tu

I've earned the food and cigars I'll consume later today. :D

[icehog3]

Nice, Dokk!

I am back for back today, but am going to do one more "all pull-up" workout to make sure my lower back is fully healed before hitting the rows again.

[The Professor]

Nice, Dokk!

I am back for back today, but am going to do one more "all pull-up" workout to make sure my lower back is fully healed before hitting the rows again.
Thanks, Admiral. Some of the rows today were for you, anyway. ;)

[icehog3]

Thanks, Admiral. Some of the rows today were for you, anyway. ;)

:wo

[BigFrank]

Looking good there Dokk. Miss the hammer strength machines from time to time.

[The Professor]

Looking good there Dokk. Miss the hammer strength machines from time to time.
thanks, Frank. they're fun machines sometimes -- helluva lot better than cable/stack machines. I just wish my hands weren't hurting so much. damned calluses are killing me. I need to cut them off is what I need to do.... :td

[The Professor]

"off" day....

foam roller & stretching

t-bar: 3p x 10 for 4 sets

land mines: 1p x 10 x 2 sets, 1p + 10# x 10, 9, 10

1-arm rows holding the fat end of a barbell with the land mine weight: 10 x 2 sets

assisted pull-ups/chins: natural grip and underhand grip for several sets (can't recall)

done.

[GreekGodX]

Nice lifting Dokk..

I'm coming back from a week off. Looking forward to it. Feeling strong today :)

[icehog3]

Dokk, you did back two days in a row?

[The Professor]

Nice lifting Dokk..

I'm coming back from a week off. Looking forward to it. Feeling strong today :)
thanks. feeling a tad sore from yesterday. I might invest in a chair massage at the coffee shop today just because it would help relieve some of the soreness in my lats (which I worked harder than ever yesterday).

been feeling good lately ... and had someone else comment on how I looked like I was slimming down. I'm not losing weight, though, which is a good thing in my book. If I can keep slimming and stay right where I'm at, I'll be a happy camper going into my next bulk cycle this summer.

[The Professor]

Dokk, you did back two days in a row?
no ... only did it light today to get the blood flowing. the land mines are more for my obliques -- they hit me there in a mean, mean way. and the 1-arms were more grip than anything (that weight isn't even a warmup for me ... reallit, it's just hard as hell to keep gripping the fat end of the bar).

as for the pull-ups, I've made it a goal to do some every day. :tu

[icehog3]

no ... only did it light today to get the blood flowing. the land mines are more for my obliques -- they hit me there in a mean, mean way. and the 1-arms were more grip than anything (that weight isn't even a warmup for me ... reallit, it's just hard as hell to keep gripping the fat end of the bar).

as for the pull-ups, I've made it a goal to do some every day. :tu

I guess sometimes I think too much in a "bodybuilder" frame of mind, when I should realize that you have different goals, and even I don't really train like a BB in a classic sense.

Keep kickin' ass, My Friend. :tu

[The Professor]

I guess sometimes I think too much in a "bodybuilder" frame of mind, when I should realize that you have different goals, and even I don't really train like a BB in a classic sense.

Keep kickin' ass, My Friend. :tu
yeah. I never used to even remotely touch a body part the day after training it. a few months ago, though, I started doing "recovery" work the day after just to get the blood flowing to the muscles to aid in a more speedy repair. I *think* it has helped me. then again, I've changed up so many different things, it's hard to tell what's causing what. all I know is, it doesn't hurt and I'm not (generally) getting weaker (except for my legs a little; but that's because I haven't been training them as heavy the last month).

doing light t-bar rows the day after really makes me feel better, actually -- it really helps to stretch them out, get them moving, and limber me up.

[icehog3]

yeah. I never used to even remotely touch a body part the day after training it. a few months ago, though, I started doing "recovery" work the day after just to get the blood flowing to the muscles to aid in a more speedy repair. I *think* it has helped me. then again, I've changed up so many different things, it's hard to tell what's causing what. all I know is, it doesn't hurt and I'm not (generally) getting weaker (except for my legs a little; but that's because I haven't been training them as heavy the last month).

doing light t-bar rows the day after really makes me feel better, actually -- it really helps to stretch them out, get them moving, and limber me up.

I have done some similar things, and it seems to be a good stretch and move some of the lactic acid out....so that's a good thing. :)

[GreekGodX]

I often workout legs in back to back days. However, I split it into Quad dominant exercises and Harmstring dominant exercises. I've gotten big gains from doing it that way and it makes "leg day" much more tolerable.

[The Professor]

I have done some similar things, and it seems to be a good stretch and move some of the lactic acid out....so that's a good thing. :)
So... it's the Martha Stewart of lifting, right? ;)


("It's a good thing.")

[The Professor]

I often workout legs in back to back days. However, I split it into Quad dominant exercises and Harmstring dominant exercises. I've gotten big gains from doing it that way and it makes "leg day" much more tolerable.
Leg days aren't supposed to be tolerable -- they're supposed to make you puke! :pu :r

[GreekGodX]

Leg days aren't supposed to be tolerable -- they're supposed to make you puke! :pu :r

:r I only make other people puke when they attempt my leg day. Supersetting deadlift and squats seems to have that affect on people.

[The Professor]

:r I only make other people puke when they attempt my leg day. Supersetting deadlift and squats seems to have that affect on people.
easy as pie. ;)

add bands to the deadlifts and make them sumo 5s for speed ... then you're beggin' for a pukin'! :r


tell us your leg day, Christos. I'd like to try some of it out and try to break my lifting partner. :D

[DBall]

First day back since Friday... took a break to fix up the elbow. Saw the PT yesterday and he told me what I shouldn't do, so I hit everything else hard and love it. Got leg presses up to 132#x20 and 144#x10... coulda kept going so I think I'll start w/ 144# next time.

Started doing rows, too... those aren't too bad. So far (about 1.5 hours later) the elbow is feeling great... let's hope it stays that way.

[icehog3]

So... it's the Martha Stewart of lifting, right? ;)


("It's a good thing.")

Not familiar with her mantra, Dokk, I'll have to take your word for it. ;) :r

Pretty strong shoulder day, and first time working traps since I tweaked my back. It's a bit tight, but I think it's pretty well mended.

[The Professor]

Not familiar with her mantra, Dokk, I'll have to take your word for it. ;) :r

Pretty strong shoulder day, and first time working traps since I tweaked my back. It's a bit tight, but I think it's pretty well mended.
Douché, Admiral. Douché. :salute: :r

Glad your back is mended. :tu

[GreekGodX]

easy as pie. ;)

add bands to the deadlifts and make them sumo 5s for speed ... then you're beggin' for a pukin'! :r


tell us your leg day, Christos. I'd like to try some of it out and try to break my lifting partner. :D

I gotta go back in my workout logs to find some of the workouts I came up with that were extremly taxing. Here's one that I've done that is brutal. I borrowed it from somewhere but don't remember. Seems easy until you get midway through then it's like a truck hits you.

Deadlift x 6
Hang Clean x 6
Front Squat x 6
Hang Snatch x 6
Overhead Squat x 6
Front Press x 6
Bentover Row x 6
Romanian Deadlift x 6

No rest in between sets and don't put down the bar. Lift for speed and keep track of how long it takes to go through. Next set try and beat that time.

[The Professor]

I gotta go back in my workout logs to find some of the workouts I came up with that were extremly taxing. Here's one that I've done that is brutal. I borrowed it from somewhere but don't remember. Seems easy until you get midway through then it's like a truck hits you.

Deadlift x 6
Hang Clean x 6
Front Squat x 6
Hang Snatch x 6
Overhead Squat x 6
Front Press x 6
Bentover Row x 6
Romanian Deadlift x 6

No rest in between sets and don't put down the bar. Lift for speed and keep track of how long it takes to go through. Next set try and beat that time.
yeah ... i've done one similar to that, but there were 2 more lifts and some pushups at the end. b.r.u.t.a.l. I only made it through 3 cycles before I had to lay down. :r

whatever we do tomorrow, though, should really be focused on legs and lower back. I hit the rest of my body pretty hard the rest of the week and don't like to repeat things before I've had a chance to rest properly.

definitely post up after you have a chance to go through your log. I think I like your idea of a squat-deadlift superset ... maybe do the squats high to emphasize the quads and the deadlifts sumo to emphasize the glutes and hams. :hm and maybe add bands to the deads to really force us to be explosive off the ground. :hm

other brutal squat-dead superset ideas?

[GreekGodX]

yeah ... i've done one similar to that, but there were 2 more lifts and some pushups at the end. b.r.u.t.a.l. I only made it through 3 cycles before I had to lay down. :r

whatever we do tomorrow, though, should really be focused on legs and lower back. I hit the rest of my body pretty hard the rest of the week and don't like to repeat things before I've had a chance to rest properly.

definitely post up after you have a chance to go through your log. I think I like your idea of a squat-deadlift superset ... maybe do the squats high to emphasize the quads and the deadlifts sumo to emphasize the glutes and hams. :hm and maybe add bands to the deads to really force us to be explosive off the ground. :hm

other brutal squat-dead superset ideas?


Off the top of my head. Do an explosive quad dominant exercise, no rest, front or back squat, 60-90s rest, explosive ham dominant exercise, no rest, into deadlifts. Ham dominant explosive exercise could be something like jump lunges.

[The Professor]

intriguing.... :hm

what are some explosive quad-dominant ideas -- aside from something using a machine (everything's too spread out, so throwing a machine in would defeat the point of a superset).

I train hams all the time; but avoid many quad specific exercises because I don't want bigger quads (or calves, for that matter). for quads, I've been throwing in fast, high box squats every other week (hits the quads most and forces the use of more stabilizers, unlike leg press); but that's about it (aside from the ways quads are involved in other lifts).

[The Professor]

nothing spectacular today. I'm not even sure about everything I did. it was shoulders and traps. I did a bunch of things. I'm already sore. :r

[GreekGodX]

intriguing.... :hm

what are some explosive quad-dominant ideas -- aside from something using a machine (everything's too spread out, so throwing a machine in would defeat the point of a superset).

I train hams all the time; but avoid many quad specific exercises because I don't want bigger quads (or calves, for that matter). for quads, I've been throwing in fast, high box squats every other week (hits the quads most and forces the use of more stabilizers, unlike leg press); but that's about it (aside from the ways quads are involved in other lifts).

Box jumps, weighted squat jumps, banded squats, explosive leg press

[DBall]

Day off... ugh... elbow hates me. Locks up about 80% of the time I try to stretch it.. Boo.

[PeteSB75]

Good lifts this morning at medium weight, about 70-75% 1RM. Heavy enough that I feel it, but light enough that I can go faster. Press, bent-over rows, upright rows and lat pulldowns. Did some stretching and walked home to take a shower and eat some oatmeal. :ze

[DBall]

A couple days ago the PT mentioned that I probably have some arthritis from the break in the elbow... it killed this morning and I took some tylenol arthritis... I can actually move it without being in pain.

Now the question is, do I go to the gym...?

[DBall]

Now the question is, do I go to the gym...?

the answer is yes.... heading there now ;)

[The Professor]

I don't know that I'm broken ... but I'm certainly out of gas. :r

Superset:
1.) high box squats @ 315 x 5 reps
2.) sumo deads @ 225 x 5 reps
-----did 5 sets of that cycle ... enough rest between each to catch my breath

Reverse hypers: slow, no swing, with a pause at the top -- 4 sets of 8

Pull-down abs: 185 x 10, 200 x 10, 10

Pull-throughs: 150 x 10 -- I was gonna do more, but I was just too spent

The superset really killed me, folks. I was so frickin' beat (and still am) that it's hard to describe. Probably didn't help that I ate like sh*t yesterday and smoked 3 cigars. :r

This weekend is rest ... real rest. I don't even know that I'll go into the gym. If I do, I promise it'll only be for cardio.

[DBall]

I was talking to a friend I work with who said I was doing too many reps... I should be trying things and adding weight til there's nothing left in me. I gave that a try today... also cut out the presses as I think those hurt my elbow.

I had NO IDEA I could move some of the weight I did... I don't know if it was a fluke but I surprised the hell out of myself.

- ran/walked a mile

- Curls (natural grip) 72# x 5, 84# x 10, 96# x 4, 108# x 2, dead.

- Assisted Pull Ups (started w/ wide grip, then went nat) 10 @ 50# assist, 5 at 40# assist, 10 @ 25# assist, 5 @ 20 # assist, dead.

- Chest Fly 96# x 5, 120# x 10, could even move 132# an inch... dead.

- Rows 70# x 5, 90# x 5, 100# x 4, 110# 3, 120# x 2, 130# x 2, dead.

Then legs... this is where I really surprised the hell out of my self. I've never really tried to go as hard as I could... always tried to do lots of reps

- Leg Extensions - started at 96# and did 5 reps each in 12# increments to 228# :D :D

- Leg Press - started at 144# and did 5 reps each to 240# :D :D

My legs felt like I could've done more, but by that point I was sure I would throw up or die (or both).

I didn't even bother doing abs.

I am ****ing SPENT!

[PeteSB75]

Gotta find the limit before you know where to work to push it. :tu

I was talking to a friend I work with who said I was doing too many reps... I should be trying things and adding weight til there's nothing left in me. I gave that a try today... also cut out the presses as I think those hurt my elbow.

I had NO IDEA I could move some of the weight I did... I don't know if it was a fluke but I surprised the hell out of myself.

- ran/walked a mile

- Curls (natural grip) 72# x 5, 84# x 10, 96# x 4, 108# x 2, dead.

- Assisted Pull Ups (started w/ wide grip, then went nat) 10 @ 50# assist, 5 at 40# assist, 10 @ 25# assist, 5 @ 20 # assist, dead.

- Chest Fly 96# x 5, 120# x 10, could even move 132# an inch... dead.

Then legs... this is where I really surprised the hell out of my self. I've never really tried to go as hard as I could... always tried to do lots of reps

- Leg Extensions - started at 96# and did 5 reps each in 12# increments to 228# :D :D

- Leg Press - started at 144# and did 5 reps each to 240# :D :D

My legs felt like I could've done more, but by that point I was sure I would throw up or die (or both).

I didn't even bother doing abs.

I am ****ing SPENT!

[BigFrank]

I was talking to a friend I work with who said I was doing too many reps... I should be trying things and adding weight til there's nothing left in me. I gave that a try today... also cut out the presses as I think those hurt my elbow.

I had NO IDEA I could move some of the weight I did... I don't know if it was a fluke but I surprised the hell out of myself.
!
I would be careful with your presses / extension with you elbow issue. high reps is where you would want to stay in regards to your elbow. I would suggest investing in a nice elbow sleeve, get neoprene I would recommend getting a good one that isnt a piece of you know what. Keeping the area warm during training will work wonders.
I would totally eliminate extension movements and anything neutral grip for a period of time. These from my experience will aggravate your Brachioradialis causing unwanted elbow pain which is usually confused with tricep issues. Pressing or the above exercises with high reps will help
strengthen the area first slowly then work from there. High reps with little to no weight and/or tension.
It is good to push yourself from time to time. Just remember as a training tip, going balls to the wall all the time will drain your body.

[DBall]

I would be careful with your presses / extension with you elbow issue. high reps is where you would want to stay in regards to your elbow. I would suggest investing in a nice elbow sleeve, get neoprene I would recommend getting a good one that isnt a piece of you know what. Keeping the area warm during training will work wonders.


I will certainly check into that


I would totally eliminate extension movements and anything neutral grip for a period of time. These from my experience will aggravate your Brachioradialis causing unwanted elbow pain which is usually confused with tricep issues.


I actually cut ALL "pushing" movements out. Only doing pulling stuff. As for a press-type thing, the guy took me to the free weight room and we did dumbells (really light, like 15-20#). I can not push ANYTHING natural grip... even doing the arm straight up, bend back, straight up thing w/ 5# that my PT wants me to do KILLS. I realized with his help that a couple angles hit it just different enough that it's not horrible.



Pressing or the above exercises with high reps will help
strengthen the area first slowly then work from there. High reps with little to no weight and/or tension.
It is good to push yourself from time to time. Just remember as a training tip, going balls to the wall all the time will drain your body.

I only really tried to go balls to the wall yesterday. Thank you for the tip though... are you saying I should go back and forth between reps and balls out? My thing is that I never seem to be sore the day after...

The only thing that hurts today is my elbow... the rest of my body (legs included) don't really even feel like I did anything yesterday. Is that normal? Does that mean I'm doing something wrong? I would think I'd be sore after how much I did yesterday.

[The Professor]

Off day. For reals.

18 minutes of cardio including 12 minutes of HIIT in the mix

100 reps of abs stuff (cable rope crunches @ 180 x 12; 200 x 15, 15, 15, 15; and captain's chair for 15, 13)

22 minutes of cardio keeping the ol' heart right around 130

Time for some protein, mowing, protein, and grocery shopping (so I can make some REAL food, dammit). :r

[BigFrank]

I only really tried to go balls to the wall yesterday. Thank you for the tip though... are you saying I should go back and forth between reps and balls out? My thing is that I never seem to be sore the day after...

The only thing that hurts today is my elbow... the rest of my body (legs included) don't really even feel like I did anything yesterday. Is that normal? Does that mean I'm doing something wrong? I would think I'd be sore after how much I did yesterday.

Give it another day, some guys get DOMS ( delayed onset muscle soreness ) I dont get it that often but it does happen. Stretching and foam rolling will help reduce this, but you have to be very proactive.

For the elbow I would get in the habit of putting some icy hot on your elbow ( neoprone sleeve will eliminate the use of icy hot) and ibuprofen and ice. Heat the day after if it still hurts. You may need this more in the beginning then later down the road. The key is to be proactive.

Not trying to sound like a dick here but, looking at your leg training and training for the day, you may have went balls out in your book but not in most. It was a decent total bodyworkout but there could have been more. I would maybe start training legs on its own day, with more volume and weight. You would be surprised the punishment your legs can take.

As far as training all out, you will be able to get away with it for a period of time then you will start to overtrain ( flu like symptoms decreases in musclemass and weight used during training ) if you are going to train balls out, you are going to need to eat more. Most of the guys I know try to pyramid there workouts. They start with high reps and lower weight, and each week they decrease the reps slowly and increase the weight. Main thing after a week were you go all out make sure to get lots of rest and calories. If you fail to recover properly the following week in the gym will be hampered.

[BigFrank]

Off day. For reals.

18 minutes of cardio including 12 minutes of HIIT in the mix

100 reps of abs stuff (cable rope crunches @ 180 x 12; 200 x 15, 15, 15, 15; and captain's chair for 15, 13)

22 minutes of cardio keeping the ol' heart right around 130

Time for some protein, mowing, protein, and grocery shopping (so I can make some REAL food, dammit). :r

Cardio....I'm pulling your PLifting card....:td


I benched on Wed
345x8,8
Inclines
Close Grip Rest Pause
Hold outs
Kaz Presses
Push Downs ( I havent done these in awhile and I got a massive pump )

Fri was assistance day
rows
mil press standing
cable rows
pull downs
delts
traps
biceps

I dont know if it's due to the training or something else. But I have been balls tired all week long. Like taking naps in the day, and I've been constantly hungry early in the day.
Bodyweight @ 258-259
8 Weeks out

[The Professor]

Cardio....I'm pulling your PLifting card....:td

but ... but ... but ...

I did do all those weighted crunches, too. ;)