Pumping Iron with Zemekone and Icehog3

[icehog3]

:wo

Thanks Bao! I am pumped...figuratively for now, hopefully for real next week. :r

[Mugen910]

it sucks to be away from the gym or sports...so I totally know how you feel.

[icehog3]

it sucks to be away from the gym or sports...so I totally know how you feel.

I don't think I had gone a month without doing one or the other in 20+ years, Bao....feel like a lump of crap right now, but that will change soon. :)

[Mugen910]

I don't think I had gone a month without doing one or the other in 20+ years, Bao....feel like a lump of crap right now, but that will change soon. :)

You're an animal. :ze

[PeteSB75]

Great news Tom! Now you just have to remember that you're not quite as strong as you were, although your CNS will still think you are. Prepare to be sore, like you've not been sore in a long-a$$ time. :ze :ss

[icehog3]

Great news Tom! Now you just have to remember that you're not quite as strong as you were, although your CNS will still think you are. Prepare to be sore, like you've not been sore in a long-a$$ time. :ze :ss

I look forward to that soreness, Pete....I will feel alive again. :)

[PeteSB75]

I look forward to that soreness, Pete....I will feel alive again. :)

:wo :wo

[BigFrank]

Glad to hear you are on your way back Tom. Tonight was my first back to the gym but not back to the gym night. 30minutes on the treadmill and stretching / foam rolling.
Nothing special.

[icehog3]

Thanks Frank.:)

How soon until you hit it hard again?

[MiamiE]

Let's see where this goes...

Thoughts on the "juice"? I have a couple friends who cycle regularly, but would like some other opinions.

[icehog3]

Let's see where this goes...

Thoughts on the "juice"? I have a couple friends who cycle regularly, but would like some other opinions.

Unless you are going to make serious money with that muscle or athletic ability, a truly stupid move. :2

[GreekGodX]

Unless you are going to make serious money with that muscle or athletic ability, a truly stupid move. :2

If you are going to take a chance with your health it better be worth while. IMO the risks outweigh the costs.

P.S Glad to hear you can hit the weights again Pops :tu

[PeteSB75]

Let's see where this goes...

Thoughts on the "juice"? I have a couple friends who cycle regularly, but would like some other opinions.

Personally, I don't think it would ever be worth it. The benefits of lifting and exercise in general are plenty of their own reward.

Back/shoulders for me today. Hang cleans, press, lat pulldowns and low row. Felt good at the gym this morning, but now I'm just exhausted. Think I'll go to bed early tonight.

[GreekGodX]

Almost started doing squats with the wrong weight on each side :bh Wanted to have 365 on the bar, but had 3 45's and a 35 on the one side. I lifted the weight and something just didn't seem right. Racked it and thanked god that I didn't try squatting that! Got up to 425 for 3 reps. Leg pressed 720 2x3 810 2x3 900 2x3. I've said it before and I'll say it again; I wish my upper body grew like my lower body!


P.S sorry Dokk for all the leg talk. You'll get back there :tu you too Pops!

[BigFrank]

Thanks Frank.:)

How soon until you hit it hard again?
Next week I will start lifting again. It will be slow at first keying on problems that arose during the meet. Also trying to get back into the 242 class. Started cleaning up the diet. No sodas, eating out will be 1~2 a week tops. Next week will start doing both high and low intensity cardio.

Let's see where this goes...

Thoughts on the "juice"? I have a couple friends who cycle regularly, but would like some other opinions.
I don't really care much about it either way. I personally do not use do to personal reason at this point in time. Many of my friends do also. If they came to the point where they wanted to use that's their call not mine. I'm not one to pass judgment.
Rent / Download the movie Bigger,Faster,Stronger. Good movie with many different perspectives on AAS use.

[icehog3]

You'll get back there :tu you too Pops!

I am thinking maybe Thursday Son! :wo

[The Professor]

Had a pretty intense upper body workout this morning. Really jittery ... both from the workout and an accidental overdose of thermogenics: 3 scoops jack3d and 3 pills of Jet Fuel. Oops. :pu

[icehog3]

Had a pretty intense upper body workout this morning. Really jittery ... both from the workout and an accidental overdose of thermogenics: 3 scoops jack3d and 3 pills of Jet Fuel. Oops. :pu

http://i196.photobucket.com/albums/aa73/icehog3/Jumpy.gif http://i196.photobucket.com/albums/aa73/icehog3/Jumpy.gif http://i196.photobucket.com/albums/aa73/icehog3/Jumpy.gif

[The Professor]

Seriously, Admiral. I'm STILL shaking. :r Had my protein an hour ago and my lunch is coming shortly....

[BigFrank]

Guy at worked mentioned jack3d to me. Looks like I might have to pick some up.

[The Professor]

Guy at worked mentioned jack3d to me. Looks like I might have to pick some up.
I like it, Frank. 2 scoops on a lighter day, 3 scoops on a busy day, 4 scoops for insano. :r It's got creatine in it, though; so that's something to consider. My body happens to respond relatively well to creatine, so that works for me.

For what it's worth, I like the fruit punch flavor better than the lemonade.

[Mugen910]

3 exercises on biceps (3 sets 10-12 reps) and 3 exercises on shoulders (3 sets 10-12 reps)

[Knip23]

Recently Started back to the Gym 3 weeks ago took idk about 8 to 9 Mos off. Went from weighing 194 back down to 176. Not to bad. If anyone is trying to cut Fat off send me a PM and we can talk legal Supplements. Right now im Taking Tight Xtream! T3 and Shreaded all by Sann. Very good, you can eat whatever you want and still drop weight. Looking to get back to 165 putting 275 back up.

[GreekGodX]

I like it, Frank. 2 scoops on a lighter day, 3 scoops on a busy day, 4 scoops for insano. :r It's got creatine in it, though; so that's something to consider. My body happens to respond relatively well to creatine, so that works for me.

For what it's worth, I like the fruit punch flavor better than the lemonade.

Holy Crap! I got some jack3d recently and I've never gone over 2 scoops :r I'm about to try the fruit punch but I really like the lemon lime flavor. So I'm doubting either flavor is bad.

Is it bad that I just started craving some jack3d? Talking about it makes me want some! Most likely no gym for me today. Busy day ahead of car shopping :( It's ok though. Kinda tough to get to the gym without a car.

[Mugen910]

Busy day ahead of car shopping :( It's ok though. Kinda tough to get to the gym without a car.

maybe run ? :D

chest and back last night...today is triceps and abs...going to throw some legs workouts in but very light to no weights. :(

[icehog3]

Did my first workout back yesterday before work. Not exactly "light", but certainly not as much as I could have probably handled if I didn't decide to play it safe. Did incline bench, flat bench, dips, seated militarys, seated behind the neck press and some tri work. Sore today, but not as bad as I expected to be, or would have been if I went balls out.

Taking today off, and then back tomorrow for back and bis. Legs is still a couple weeks away, until I am absolutely sure the incision won't break open anywhere.

It's good to be back. :)

[BigFrank]

Take your time the first few weeks back Tom. Load up on the food after a long lay off your body is going to respond to anything extremely well for a short period of time. Take advantage of this window...

Glad to hear ya back in the swing of things. Monday is back to the grind for myself also. Diet so far has been a joke. Need to get serious.

[icehog3]

Take your time the first few weeks back Tom. Load up on the food after a long lay off your body is going to respond to anything extremely well for a short period of time. Take advantage of this window...

Glad to hear ya back in the swing of things. Monday is back to the grind for myself also. Diet so far has been a joke. Need to get serious.

Thanks Frank, for the advice and the encouragement...I am psyched to be back. :)

[PeteSB75]

Thanks Frank, for the advice and the encouragement...I am psyched to be back. :)

Welcome back Admiral! I've been slacking this week ;s Guests in town this weekend, so might hit spin tomorrow, but guessing it won't happen. Back to the grind next week.

[icehog3]

Thanks Pete. :) Glad to be back with by BOTL BOTIs.

[Mugen910]

BOTL BOTI nice!!! Welcome back Sir! :ze
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[PeteSB75]

Thanks Pete. :) Glad to be back with by BOTL BOTIs.

:r :ze

[icehog3]

BOTL BOTI nice!!! Welcome back Sir! :ze
Posted via Mobile Device

Thanks Bao! :)

[GreekGodX]

maybe run ? :D

chest and back last night...today is triceps and abs...going to throw some legs workouts in but very light to no weights. :(

Gym is about 5 miles away. So 10 miles of running there and back. No thanks :r

Good lifting Pops!! Glad you are getting back under the bar :tu

[icehog3]

Thanks Son, sure is good to feel the iron again.

[BigFrank]

First night back with weights.
Safety Squats to a box 375x5,5
Leg Ext
Leg Press
Rack Pulls Below Knee 405x5,5
Good Mornings 185x10,10
Calf crap
Ab stuff

[Mugen910]

First night back with weights.
Safety Squats to a box 375x5,5
Leg Ext
Leg Press
Rack Pulls Below Knee 405x5,5
Good Mornings 185x10,10
Calf crap
Ab stuff

Fun!! :ze

light leg work out then Biceps and Shoulders grrrrr.:tu

[MarkinAZ]

Hello All,

Thought I'd check into the thread finally. Dug out the iron this evening and started into my upper body workout once again, which is:

standing bicep curls 4 sets 15 reps
standing french curls 4 sets 15 reps
standing upright row 4 sets 15 reps
squats 4 sets 15 reps

Not with the heaviest of weights mind you. I'm using 30+ lbs for all exercises. Following the above workout with a nice brisk 30min walk. Hopefully will be dropping body fat along the way as well. Have a couple of supplements backing up the vitamin regimine and nothing but smooth sailing ahead:banger

[GreekGodX]

Good for you Mark :tu

I finally figured out the secret of the lifting straps :wo

[Mugen910]

Hello All,

Thought I'd check into the thread finally. Dug out the iron this evening and started into my upper body workout once again, which is:

standing bicep curls 4 sets 15 reps
standing french curls 4 sets 15 reps
standing upright row 4 sets 15 reps
squats 4 sets 15 reps

Not with the heaviest of weights mind you. I'm using 30+ lbs for all exercises. Following the above workout with a nice brisk 30min walk. Hopefully will be dropping body fat along the way as well. Have a couple of supplements backing up the vitamin regimine and nothing but smooth sailing ahead:banger
:ze


Good for you Mark :tu

I finally figured out the secret of the lifting straps :wo

:tt what is it?

[PeteSB75]

Chest and arms this morning, doing a little volume work. Bench, pushups, 21s and dips. Spin tomorrow.

[Mugen910]

Chest and arms this morning, doing a little volume work. Bench, pushups, 21s and dips. Spin tomorrow.

21s?

[PeteSB75]

21s?

Bicep exercise, three sets of curls done in succession, 7 reps each, doing bottom half, top half, then full curl. http://www.youtube.com/watch?v=Fqu_rEnfbPU

[icehog3]

Soon as I get back, I get an Upper Respiratory Infection. I can't win. :(

[PeteSB75]

Soon as I get back, I get an Upper Respiratory Infection. I can't win. :(

;s Maybe your body is telling you that you really need an extended rest?

[Mugen910]

Bicep exercise, three sets of curls done in succession, 7 reps each, doing bottom half, top half, then full curl. http://www.youtube.com/watch?v=Fqu_rEnfbPU
:tu
Soon as I get back, I get an Upper Respiratory Infection. I can't win. :(

:td

[icehog3]

;s Maybe your body is telling you that you really need an extended rest?

Nah, just that stupid pre-summer cold that I get maybe 2 out of every 3 Mays. I should be back in the gym tomorrow, and hopefully on the ice Thursday, Pete. :)

[Mugen910]

Chest (flat bench, DB flat bench, used the seat on the dip machine to push down)
Back (Cable pull above my head, from below my waist, and seated rows.)

Hope you feel better Tom.

[MarkinAZ]

Back (Cable pull above my head, from below my waist, and seated rows.)

I enjoyed this one in the past, but sitting on the floor, back at a 90* angle, and pulling straight towards my chest. Always feel great after going through a few sets of these...

[GreekGodX]

I finally figured out the secret of the lifting straps :wo



:tt what is it?

I was putting the straps over the bar. I tried going underneath the bar and viola! easy lifting.

[Patrick B]

Yep, hands over and straps under, Einstein. LOL

Been hitting it pretty hard lately myself. Moderate lifting and more time on the elliptical than I care to remember. Diet all week is egg whites, skim milk, chicken, complex carbs, and thats about it. Been eating pretty much what I want on the weekends but still dropping some pounds and getting stronger at the same time. Finally got under 260 last Friday (had to take my shoes off, though :)). I was at 295 in September when I started back to the gym after 10 years away, and still 280 in Feb. when I kicked up the diet a notch. Looking for 225 by the end of the year. Slow and steady wins the race...

[Mugen910]

I enjoyed this one in the past, but sitting on the floor, back at a 90* angle, and pulling straight towards my chest. Always feel great after going through a few sets of these...

Tis one of my favorite exercises.

I was putting the straps over the bar. I tried going underneath the bar and viola! easy lifting.

:tu


Been hitting it pretty hard lately myself. Moderate lifting and more time on the elliptical than I care to remember. Diet all week is egg whites, skim milk, chicken, complex carbs, and thats about it. Been eating pretty much what I want on the weekends but still dropping some pounds and getting stronger at the same time. Finally got under 260 last Friday (had to take my shoes off, though :)). I was at 295 in September when I started back to the gym after 10 years away, and still 280 in Feb. when I kicked up the diet a notch. Looking for 225 by the end of the year. Slow and steady wins the race...

This is the biggest struggle for me but the last few weeks I've been good with my food intake and making the healthier choices. Not always healthy but just healthier. :D Dinner usually consists of either BBQd steak or chicken and some sort of veggie, which in my case means corn or asparagus.

[PeteSB75]

Yep, hands over and straps under, Einstein. LOL

Been hitting it pretty hard lately myself. Moderate lifting and more time on the elliptical than I care to remember. Diet all week is egg whites, skim milk, chicken, complex carbs, and thats about it. Been eating pretty much what I want on the weekends but still dropping some pounds and getting stronger at the same time. Finally got under 260 last Friday (had to take my shoes off, though :)). I was at 295 in September when I started back to the gym after 10 years away, and still 280 in Feb. when I kicked up the diet a notch. Looking for 225 by the end of the year. Slow and steady wins the race...

:tu

I've found pretty good success cutting fat recently with avoiding refined sugar, white flour and white rice. I still eat all kinds of whole grain flour, as well as brown and wild rice. Sugar is in far more things than you would think possible. Almost as many as corn.

Oh, and I went to spin this morning. Exciting :wo

[Mugen910]

:tu

I've found pretty good success cutting fat recently with avoiding refined sugar, white flour and white rice. I still eat all kinds of whole grain flour, as well as brown and wild rice. Sugar is in far more things than you would think possible. Almost as many as corn.

Oh, and I went to spin this morning. Exciting :wo

having trouble cutting out white rice :(

[PeteSB75]

having trouble cutting out white rice :(

Use brown rice instead. Might be able to get away with Basmati, but that's questionable.

[Mugen910]

Use brown rice instead. Might be able to get away with Basmati, but that's questionable.

not the same for me...the best I've done so far is cut down my portion to a little less than small bowl with dinner.

[BigFrank]

Use brown rice instead. Might be able to get away with Basmati, but that's questionable.

cous cous is also decent

[MarkinAZ]

cous cous is also decent

:tu Especially with grilled Salmon...I know this isn't the food thread, but couldn't resist....

[Tripp]

cous cous is also decent

try quinoa

[PeteSB75]

cous cous is also decent

try quinoa

cous cous I can do, especially with some cilantro and garlic and just a touch of olive oil, it's delicious. Quinoa is completely flavorless. Unless I'm loading it with cheese or something else to give it some favor, I don't really like it. Either eay, wild rice with mushrooms is one of my favorites. And if I can add some sausage in as well, I'm in heaven.

[BigFrank]

Just put hot sauce on everything.

[Mugen910]

Frank's hot sauce....I put the shiet on everything :r

Dinnah was half a bbq steak and 1.5 pieces of turkey sausage. Oh yeah a half serving of white rice. Then 2-3hrs later was Pho (noodles and flank steak slices.)

Triceps - skull crushers, kickbacks, something with 1 db and two hands behind my head, cable pull downs with straight bar.

Abs - cable pulls left/right, cable rope crunches, something with weights in each hand leaning side to side.
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[BigFrank]

Try Srirachi (sp?) some good shat there...

Light workout
bench 225x5,5,5
OverHead Press 135x10,10,10
Inclines 185x10,10,10
Dips BWx10,10,10
Kaz Presses 35'sx10,10,10

Taking my time getting back into working out. Felt kinda stupid going light, but I'm not really in the mood to rush it plus I'm running on low calorie.
Tomorrow is cheat day. I'll post back what I stuff down my face.

[PeteSB75]

Franks is good, but I like to mix it up. I've been really enjoying Blair's Q Heat Jalapeno Tequila (http://www.hotsauceblog.com/hotsaucearchives/review-blairs-q-heat-jalapeno-tequila-hot-sauce/) - amazing, not too hot but very tangy. Also Blair's Q Heat Chipotle Slam (http://www.hotsauceblog.com/hotsaucearchives/review-blair%E2%80%99s-q-heat-chipotle-slam-hot-sauce/), and an orange habanero sauce from the Angry Pepper (http://www.theangrypepper.net/) that causes me substantial discomfort if I eat too much of it. I don't see it listed on their website, the store is only about 20 min drive from me, so I usually just go there and get it. :tu :ss

Shoulders and back for me this morning. Hang cleans, press, lat pulldowns and HS low rows. Good stuff.

Frank, what's a Kaz Press?

[Mugen910]

Franks is good, but I like to mix it up. I've been really enjoying Blair's Q Heat Jalapeno Tequila (http://www.hotsauceblog.com/hotsaucearchives/review-blairs-q-heat-jalapeno-tequila-hot-sauce/) - amazing, not too hot but very tangy. Also Blair's Q Heat Chipotle Slam (http://www.hotsauceblog.com/hotsaucearchives/review-blair%E2%80%99s-q-heat-chipotle-slam-hot-sauce/), and an orange habanero sauce from the Angry Pepper (http://www.theangrypepper.net/) that causes me substantial discomfort if I eat too much of it. I don't see it listed on their website, the store is only about 20 min drive from me, so I usually just go there and get it. :tu :ss

Shoulders and back for me this morning. Hang cleans, press, lat pulldowns and HS low rows. Good stuff.

Frank, what's a Kaz Press?


I was messing around about the Frank's Hot Sauce...I prefer sriracha mixed with a dash of soy sauce as my dipping preference. :dr

Yes...what is a Kaz Press?

[GreekGodX]

Substitute White rice for Brown or do Quinoa for sure. Then again Bao is of some asian decent so substituting white rice maybe very difficult. In a cup of rice there is only 37g of carbs, how many carbs do you get from rice in a day, Bao? The issue is satiety. I recommend eating the rice with something protein rich so you aren't craving more food after the rice.

No lifting for me today or tomorrow :(

[Mugen910]

Substitute White rice for Brown or do Quinoa for sure. Then again Bao is of some asian decent so substituting white rice maybe very difficult. In a cup of rice there is only 37g of carbs, how many carbs do you get from rice in a day, Bao? The issue is satiety. I recommend eating the rice with something protein rich so you aren't craving more food after the rice.

No lifting for me today or tomorrow :(

Honestly I've been good and the last few weeks I've cut down to about a cup or less a day.

[GreekGodX]

Honestly I've been good and the last few weeks I've cut down to about a cup or less a day.

That's good. What is your overall goal, weightloss?

I'm trying to get involved in some local bodybuilding nutrion. My degree is in nutrition but sports nutrition (especially bb) is a little bit of a different beast. We'll see how it goes..

[Mugen910]

That's good. What is your overall goal, weightloss?

I'm trying to get involved in some local bodybuilding nutrion. My degree is in nutrition but sports nutrition (especially bb) is a little bit of a different beast. We'll see how it goes..

I'm currently 200lbs... with a very sexy spare tire. I'd like to get back to about 160 as I felt I didn't look too skinny or too fat. Cardio will prob be my key to unlocking that door but I'm only on week 11-12 post ACL surgery so running is a no-no. Jogging is a no-no and biking/elliptical is limited to low intensity and 15min max. In all honesty, I don't mind much were I am at but would like little to no gut.

[GreekGodX]

I'm currently 200lbs... with a very sexy spare tire. I'd like to get back to about 160 as I felt I didn't look too skinny or too fat. Cardio will prob be my key to unlocking that door but I'm only on week 11-12 post ACL surgery so running is a no-no. Jogging is a no-no and biking/elliptical is limited to low intensity and 15min max. In all honesty, I don't mind much were I am at but would like little to no gut.

Personally I disagree with cardio being the "key" to fat loss. Something that I would concentrate on if I was trying to lose weight/fat would be muscle time under tension. Doing circuits or lifts with complex movements would be something I'd concentrate on. IMO doing that is way more fun than doing pure cardio.

[Mugen910]

Personally I disagree with cardio being the "key" to fat loss. Something that I would concentrate on if I was trying to lose weight/fat would be muscle time under tension. Doing circuits or lifts with complex movements would be something I'd concentrate on. IMO doing that is way more fun than doing pure cardio.

Gunna havfta give this old guy specifics brother...muscle time under tension? complex movements? I get the jist but it's always nice to see examples.

[PeteSB75]

I think Christos is talking about complexes, where you pick up a bar and do 7 or 10 different exercises, with no rest between before you put it down. Kinda like a SUPER superset. Personally, I'm lazy, so I just go to spin class, stop drinking and improve my diet.

[Mugen910]

I think Christos is talking about complexes, where you pick up a bar and do 7 or 10 different exercises, with no rest between before you put it down. Kinda like a SUPER superset. Personally, I'm lazy, so I just go to spin class, stop drinking and improve my diet.

Everyone says diet is the biggest part...personally I find it also the hardest. :(

[PeteSB75]

Everyone says diet is the biggest part...personally I find it also the hardest. :(

It's terrible, but I have found the biggest pickup in just completely stopping alcohol consumption. I quit drinking beer about 2 1/2 years ago and switched to just white liqours, so vodka or scotch mostly. I cut that out when I want to drop. Also try carb cycling. http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex - of course that will mean losing the rice some days... :tf

[BigFrank]

http://www.youtube.com/watch?v=GJ39Me6MDTQ

kaz press with a barbell. I do them with dumbbells and a neutral grip.

I drink a lot of Guinness while dieting, it's actually rather low calorie and carb hahahaha.

[Mugen910]

It's terrible, but I have found the biggest pickup in just completely stopping alcohol consumption. I quit drinking beer about 2 1/2 years ago and switched to just white liqours, so vodka or scotch mostly. I cut that out when I want to drop. Also try carb cycling. http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex - of course that will mean losing the rice some days... :tf

I don't have a thing for beer or alcohol to be honest..if I drink it's usually a coke and rum. Even that is at most 1x a month.

http://www.youtube.com/watch?v=GJ39Me6MDTQ

kaz press with a barbell. I do them with dumbbells and a neutral grip.

I drink a lot of Guinness while dieting, it's actually rather low calorie and carb hahahaha.

Frank is that more chest or triceps?

I don't know how you guys can do Guinness. That stuff is so damn thick.

[BigFrank]

Triceps. I like the dumbbells because I hold them perpendicular to the ground while laying on a bench. Think of it like a skull crusher done with dumbbells and a hammer curl grip. So really its not even a kaz press. But I was shown it to be a variation of the movement. I get a nice stretch on my triceps, and if done heavy enough has carry over to bench.

[Mugen910]

Biceps - preacher curls on the decline bench, hammer curls, 21's (my gawd they are hard)
Shoulders - standing shoulder press, raises to the front and sides.
Abs - leg lifts, plank, and some silly machine where I push a bar forward while sitting.

Just refueling with cookies and cream whey protein :dr

[icehog3]

Gonna try to blow out the crud by playing in my first hockey game since my surgery. I will let yens know how it went late night. :)

[Mugen910]

Gonna try to blow out the crud by playing in my first hockey game since my surgery. I will let yens know how it went late night. :)

:tu

Have fun Tom!!

[PeteSB75]

Still sleeping Tom?

Spin for me this morning, probably tomorrow as well. Hopefully the weather will hold up to the forecast so I can actually make it to the beach this weekend.

[GreekGodX]

I think Christos is talking about complexes, where you pick up a bar and do 7 or 10 different exercises, with no rest between before you put it down. Kinda like a SUPER superset. Personally, I'm lazy, so I just go to spin class, stop drinking and improve my diet.

Yes. Kettlebells are perfect for doing this.

[Tripp]

Tweaked something in my back during weighted lunges yesterday. Feeling pretty stiff today. Probably taking the day off, and get back at it tomorrow.

[bonjing]

Question for all you guys that work out. I hurt my right elbow earlier this year while doing skull crushers. While working out I felt a pop in my elbow, but nothing hurt at the time. A few days later my elbow was killing me, I couldn't and didn't want to move it past a 90* angle. I went to the Dr.'s she took some x-rays and she told me it was bursitis. She tried to remove fluid but was unable to.

Fast forward a few months. My elbow still hurts, when I do heavy weight exercises. Mainly when I do skull crushers anything over 70lbs and my elbow feels like it want to give out, I was doing 90lbs when my elbow popped. It's not bad when I do rope pulldowns, push downs or bench dips (I'm a fat guy :su), although I can feel it strain a little.

Now I haven't been in the gym for about a month now and today I tried to do some two handed behind the neck dumbell extensions and my elbow is still tender. I can work through it but it's kind of an annoyance now. I was wondering what I can suggest to the Dr to look for during my next check up.

[icehog3]

Still sleeping Tom?



I was Pete....couldn't fall asleep until 4AM after my first game in weeks last night. But I got up, made it to the gym and hit some chest and back. Crud in my lungs still holding me back a little, but it feels good to be back.

Greg, whenever I have had bursar issues with my elbow, I back off the exercises that aggravate it and train around it until the inflammation subsides. Hitting it repeatedly at the angle which aggravates it (which tricep extensions are obviously doing for you) just keeps it inflamed and it just isn't going to heal.

Never had a cortizone shot in my elbow, but I know cortizone relieved inflammation problems for me in both my shoulders years ago.

[bonjing]

Thank you sir, how long did it take for it to fully heal?

[icehog3]

Thank you sir, how long did it take for it to fully heal?

I have had elbow problems a few times over the decades. If I trained around the exercises that aggravated it, it was usually better in 3-4 weeks.

[bonjing]

Thanks again.

[PeteSB75]

I was Pete....couldn't fall asleep until 4AM after my first game in weeks last night. But I got up, made it to the gym and hit some chest and back. Crud in my lungs still holding me back a little, but it feels good to be back.

I take it the game went well then? Nice to have you back again :ze

[icehog3]

I take it the game went well then? Nice to have you back again :ze

It did, Pete...thanks. Besides the breathing difficulty from the crud, leg felt great. :)

Good to be back. :ze :ih

[BigFrank]

Assistance work last night. Nothing special the usual I suppose...

Thursday was epic cheat day, had to sneak meals during class no eating allowed. We get breaks around 9 and 2 with a noon lunch. Breaks are usually 10-15 minutes so I get crap from the vending machines. Weight Wed. was 257 w/ shoes, weigh in on Fri was 263 w/ no shoes.... Not too bad I supposed. Went something like this...
530am AM Shake
615am 2 sausage burrito things from Micky D's and a biscuit chicken
730ish am-protein bar
930am soda, protein bar, two bags of chips, bad of combos
12pm 2 slices saus, 2 pep, 2 cheese, 2 ground beef + more soda
2pm bag of combos, bag of gold fish
330pm AM shake + pb&J sandwhich
430pm 1/2 box of taquintos
530pm 2 yogurt parfaits (sp?) homemade by the wifer.
630pm 4 sausages w/ baked ziti ( had to stuff myself here, did not inform the old lady that I wasn't really hungry for dinner)
9ish pm basic shake with banana and PB
10pm 1/2 tub of yogurt w/ strawberries

Also add about a 1/2 gallon of water and 1/2 gallon of crystal light.

My AM shake which is my normal breakfast is as follows
water 1 1/2 cups
7-8 frozen strawberries ( these are cheap 4 pound bag already cleaned is 8 bucks )
1 banana
1/2cup oatmeal (1 cup on training days)
glob of peanut butter
blend on low
2 1/2 scoops vanilla protein powder
blend on high

[catfish2]

I’ve been using USPLabs Jack3d off and on for a little while now. I’ve really come to like the results. Its been reconmended to me to try some of their other products. I had just never gotten around to it. Now that I’ve been on their other stuff for a while now I’ve got to say that I’m very happy. I feel larger, fuller, and stronger Than I ever have. I didn’t name what I’m on because I don’t know if you guys frown on that (It‘s all over the counter stuff). The only draw back is that their a little pricy. But if you can catch a sale (like I did) it’s worth it (at least to me it is). Have any of you guys tried this brand, and what do you think?

[catfish2]

I just wanted to clarify myself a little bit. I do realize that the most important thing is to get in there and do the work. It’s just that some times for me to make it threw a workout I need a little help staying motivated in my heavy workouts (and right now I’m pushing my self real hard). It’s also rare to find a supplement that actually does what it says it will do.

[icehog3]

I like Jack3d, I am taking it now, and usually cycle between that and White Flood.

[catfish2]

I like Jack3d, I am taking it now, and usually cycle between that and White Flood.

I tried white flood once. It made me sick every time I opened it. I guess that that's the thing with supps. Different strokes for different folks.

[icehog3]

I tried white flood once. It made me sick every time I opened it. I guess that that's the thing with supps. Different strokes for different folks.

Absolutely.

[PeteSB75]

Frustrated this morning. Standing outside my gym at 5 waiting for the guy to show up and open the place. Finally took off at 5.25 with the gym still closed and went for a long walk. Guess I'll skip spin tomorrow and lift instead :mad:

[Mugen910]

that sucks Pete..:( Haven't hit the gym since Sat and there is some strange ass smoke in the air down from Canada that is bothering my throat. :c

[Mugen910]

anyone have any input on thermogenic (http://www.gnc.com/family/index.jsp?categoryId=2173989&cp=3593188&ppg=64)products?

[icehog3]

anyone have any input on thermogenic (http://www.gnc.com/family/index.jsp?categoryId=2173989&cp=3593188&ppg=64)products?

They were a lot more effective...but a lot less safe...before the FDA banned ephedra. I quit using them years ago when it appeared they were having a negative effect on my heart, Bao.

Pete, that sucks, hope you get an explanation.

Off to hit back shortly....first time T-Bar rowing since I have been back. :wo

[Mugen910]

They were a lot more effective...but a lot less safe...before the FDA banned ephedra. I quit using them years ago when it appeared they were having a negative effect on my heart, Bao.

Pete, that sucks, hope you get an explanation.

Off to hit back shortly....first time T-Bar rowing since I have been back. :wo

Tom, we had a Marine die in Okinawa from Hydroxycut when there was ephedra in it. Heat + Humidity + Hydroxycut = :td I was curious if the new version was any different.

[icehog3]

Tom, we had a Marine die in Okinawa from Hydroxycut when there was ephedra in it. Heat + Humidity + Hydroxycut = :td I was curious if the new version was any different.

Different, yes....It is safer, Bao, as it does not contain ephedra. The flip side is that it is no where near as effective.

[PeteSB75]

Pete, that sucks, hope you get an explanation. I'm not holding out too much hope. I'll ask for the month free though. First time we've had a problem with this guy. Had similar problems last year once or twice with a different guy coming to open up.

Off to hit back shortly....first time T-Bar rowing since I have been back. :wo :wo

[icehog3]

Good luck, Pete, hope you get the month free.

Good back and delt workout today. T-Bars, Bentover Rows, Pullups for back, Seated military and some Hammerstrength for shoulders. Some of the endurance is coming back, and the crud finally seems to be breaking up....no one at the gym thought I had malaria today. :r

[Mugen910]

Good luck, Pete, hope you get the month free.

Good back and delt workout today. T-Bars, Bentover Rows, Pullups for back, Seated military and some Hammerstrength for shoulders. Some of the endurance is coming back, and the crud finally seems to be breaking up....no one at the gym thought I had malaria today. :r

hammerstrength?

[icehog3]

hammerstrength?

http://us.commercial.lifefitness.com/content.cfm/iso-lateralshoulderpress

[BigFrank]

anyone have any input on thermogenic (http://www.gnc.com/family/index.jsp?categoryId=2173989&cp=3593188&ppg=64)products?
Don't waste your money. Stay away. Most contain herbal and chemical diuretics that shed water from the body which during the summer / heat months can be terrible. Plus people take them drop a few lbs of water weight and think it's working. This is how I believe people have died from taking diet pills. They get on a crash diet ( no calories ) do a ton ( too much exercise too fast ) and take stimulants ( diuretics and caffeine ) which in turn put a lot of stress on the heart and CNS. If you want some stimulants just stick with energy boosters etc.
You know better so I'm not going to give you the diet spiel. Post up what your doing and what your eating, let the Iron Brotherhood take a look.

[BigFrank]

Squatted last night. Everything was sore, tight and hurt. Although we picked up a new squat bar and it totally kicks ass.
355x5,5,5,5,5
Rack Pulls
worked up to 605x3
Leg Ext
Leg Press
GHR
Abs
Calves

Just going to keep adding volume then weight.

[icehog3]

Kickin' ass, Frank! :tu

[PeteSB75]

Didn't sleep well last night, and woke up a bit late to go lift. Decided to go to spin instead. Logic?

[Mugen910]

http://us.commercial.lifefitness.com/content.cfm/iso-lateralshoulderpress

That's what I thought...too bad my gym has none of that stuff.
Don't waste your money. Stay away. Most contain herbal and chemical diuretics that shed water from the body which during the summer / heat months can be terrible. Plus people take them drop a few lbs of water weight and think it's working. This is how I believe people have died from taking diet pills. They get on a crash diet ( no calories ) do a ton ( too much exercise too fast ) and take stimulants ( diuretics and caffeine ) which in turn put a lot of stress on the heart and CNS. If you want some stimulants just stick with energy boosters etc.
You know better so I'm not going to give you the diet spiel. Post up what your doing and what your eating, let the Iron Brotherhood take a look.
:tu
Didn't sleep well last night, and woke up a bit late to go lift. Decided to go to spin instead. Logic?

makes sense to me...you'd rather see women next to you sweaty on bikes than other men grunting and lifting weights.

[BigFrank]

Not a good sign here brothers...


Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.


God Damnit.

http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/whats-in-your-protein-drink/index.htm

[Mugen910]

Not a good sign here brothers...


Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.


God Damnit.

http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/whats-in-your-protein-drink/index.htm

:td At least the stuff I'm taking has no columns in bold but yeah...crap!

This wasn't my best or normal food intake day

830ish - Whey shake in the am with almond milk
930ish - Raisin Bagel with a bit of cream cheese w/ 1 cup of green tea
1230ish - a few thin slices of ham, provolone, roast beef, turkey, proscuitto (I swear this wasn't a normal day) all wrapped in a , well wrap. :D
3ish - iced white mocha from starbucks
6pm - whey shake w/almond milk
8pm - Biceps (21s, hammer curls, preacher curls) Back ( 3 exercises I don't know the names of) sweat up a storm since it was at home and very little break.
9pm - 6 small breaded chicken wings and a half a cup of white rice and 2 tall glasses of water.
11pm - Going to take a casein shake before bed.

[BigFrank]

What's a normal day look like.

[Mugen910]

What's a normal day look like.

8ish - Shake in the AM..
10ish - 2 eggs wheat toast no butter and some potatoes
1230ish - 3 strips of breaded chicken fingers or some type of sandwich
330ish - Whey shake with fat free/low fat milk. If avail a hand full of almonds.
7ish - Gym then steaks on the grill or vice versa
10ish - casein for bed.

I just realized typing this out I don't drink very much water...


I believe Frank that we ingest metals in some form or another but it's all in very low dosages. I think green tea helps flush some mercury.

[Tripp]

Not a good sign here brothers...


Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.


God Damnit.

http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/whats-in-your-protein-drink/index.htm


Thats a little scary, considering how many scoops I have per day, but I'm really not worried about it. Whatever happens, happens.

[PeteSB75]

8ish - Shake in the AM..
10ish - 2 eggs wheat toast no butter and some potatoes
1230ish - 3 strips of breaded chicken fingers or some type of sandwich
330ish - Whey shake with fat free/low fat milk. If avail a hand full of almonds.
7ish - Gym then steaks on the grill or vice versa
10ish - casein for bed.

I just realized typing this out I don't drink very much water...


I believe Frank that we ingest metals in some form or another but it's all in very low dosages. I think green tea helps flush some mercury.

Wasabi also helps with the mercury iirc.

Bao, how many calories are you consuming on an average day and what's your weight and BMR? I've got to be honest, that looks like a pretty light day, food-wise, and you're completely missing any fruits and vegetables. I prefer to get as much of my protein from food sources, rather than supplements, so chicken, steak, bison, fish, pork, turkey and eggs are all regular parts of my diet. I do a shake in the morning post-workout, but other than that, it's all real food.

My food day yesterday:
5 - gym - aborted, went for an energetic walk instead.
6:15 - smoothie with whey, peanut butter, greek yogurt, flax seed, strawberries, milk
11 - Pear and small piece of cheese (baby bel are great for this)
1 - grilled chicken with onion & peppers, black beans, brown rice, green plaintains
4 - apple and small piece of cheese
7 - scallops, tossed salad with balsamic dressing, tomato & mozzarella salad with oil & vinegar
8:30 - fresh strawberries


When I started on my initial weight-loss spree, I had to start eating more, not less. I realized I wasn't meeting my requirements with good food, so I would eat crap at the end of the day when I was still hungry. I'm at 240 and sit at a desk all day and I have to eat about 2800-3000 calories to maintain, more on lifting/cardio days.

Anyway, this morning was shoulders and back. Hang cleans, press, lat pulldowns and the HS low row. Went heavy but not crazy.

[GreekGodX]

No veggies, fruits or fiber. Why not post a 3 day food diary, then we can get a better idea of your intake. Post fluid intake too.

[Mugen910]

Bao, how many calories are you consuming on an average day and what's your weight and BMR? I've got to be honest, that looks like a pretty light day, food-wise, and you're completely missing any fruits and vegetables. I prefer to get as much of my protein from food sources, rather than supplements, so chicken, steak, bison, fish, pork, turkey and eggs are all regular parts of my diet. I do a shake in the morning post-workout, but other than that, it's all real food.


No veggies, fruits or fiber. Why not post a 3 day food diary, then we can get a better idea of your intake. Post fluid intake too.

I don't count calories at all. I am definitely missing fruits and veggies but I've never been much on either one. I don't keep a food diary either and to be honest it's not something I look forward to starting. I don't want weight loss to feel like a job.

So far, shake at 8am, iced coffee from starbucks now and going to grab 2 eggs with wheat toast and potatoes.

[Mugen910]

Shoulders and chest at lunch and then ham/turkey/prosciutto wrap + whey protein.

[icehog3]

Chest this morning follwed by steak, egg whites and 7 grain toast with PB. :)

[catfish2]

I love it when my muscles feel soar and tight.

[Patrick B]

No gym this week - working tons of overtime for cigar money though! Back at it Saturday morning...

[icehog3]

I love it when my muscles feel soar and tight.

When your muscles fly like an eagle, to the sea? :)

Back tomorrow, time to row.

[PeteSB75]

Spin this morning. Just figured out why I'm always late on spin days... the clock in the damn room is 5 minutes slow. Now the real trick is getting them to do something about it.

[GreekGodX]

Anyone order from trueprotein? I've ordered some of their pre-mixed stuff before but never made my own blends. Thinking about doing it and would love to hear if anyone here has any experience making their own :hm

[BigFrank]

I picked up one of their sampler packs before. Has I think 24 different blends to try. Some guys also use proteinfactory also. Most guys I know avoid it due to monetary reasons. Most, myself included just get the pre mixed stuff.

[PeteSB75]

Slacked off on Saturday, then went to a wedding a had a few drinks and a few cigars... Made up for that yesterday morning, sweating the booze out in spin class. Deads and Squats this morning. I've really been neglecting my legs, can see it in my weight totals. Need to lift them on a much more regular basis.

[BigFrank]

Gotta blast those legs if you wanna see gains, size or strength. Missing the gym tonight. Old lady had some crap going on , going in wed to destroy everything.

[PeteSB75]

I don't want or need size gains in my legs. Strength is awesome, and the main focus of my lifting in general. I carry a fair bit of weight there and I already have to buy pants too big in the waist to fit them. One of the main reasons I don't do leg work for reps. I get enough of that in spin. Bigger quads/glutes/hamms would just be bad for my wardrobe.

Hit chest and arms this morning, with flat bench, some pushups, curls and dips. Was not feeling my bench today. My right forearm was a bit off and I had a tough time keeping the bar level, but worked through as much as I could. Spin tomorrow.

[Mugen910]

Biceps and chest last night...Speaking of legs, HS kids in the gym last night doing some pretty heavy lifting, I was impressed till I saw the chicken legs :r

[BigFrank]

Don't be worried about the size Pete. Strength can be obtained without getting huge. If you're prone to big legs, I put myself in this boat, then it may not matter what you do and they will grow.

[Mugen910]

I happen to like your big legs Pete :cb

[icehog3]

I happen to like your big legs Pete :cb

:tf :eek::dance:

[BigFrank]

I happen to like your big legs Pete :cb

:r:confused:

[catfish2]

When your muscles fly like an eagle, to the sea? :)

Back tomorrow, time to row.

Tom, I knew that I could count on you. I must have been more than I thought I was.

[catfish2]

I did a search on this, but I couldn't find anything. Has anybody out there ever used a test booster? If so what worked for you? What did you like?

[BigFrank]

I did a search on this, but I couldn't find anything. Has anybody out there ever used a test booster? If so what worked for you? What did you like?

Gonna have to be a little more specific on this one brother. Pro-hormones? Herbal Testosterone enhancers? or the real deal?

[Mugen910]

OK so I've been thinking about this and don't have the knowledge to give myself the right advice....
1) eat more often and keep your metabolism burning.
2) eat less and lose weight
3) muscle burns fat

How do I lose weight but eat more and cut up without bulking? I'm only 5'6 (on a good day) and I don't want to look bulky.

I'm sure I've asked this before so I'm sorry in advance.

Today's intake:
Cereal @ 930
Starbucks specialty iced coffee @1230
1 bottle water 24oz?
4 pieces of breaded chicken strips @2ish
1 spoon(scoop) of almond butter @3ish
1 naval orange @5ish
3 angus beef patties w/provolone on the grill & 2 slices of wheat toast @7ish
Casein shake @11

Oh no gym tonite but I'll do some stretching and prob ab workout at home.

[catfish2]

Gonna have to be a little more specific on this one brother. Pro-hormones? Herbal Testosterone enhancers? or the real deal?

Herbal, I want to stay away from the other stuff.

[PeteSB75]

OK so I've been thinking about this and don't have the knowledge to give myself the right advice....
1) eat more often and keep your metabolism burning.
2) eat less and lose weight
3) muscle burns fat

How do I lose weight but eat more and cut up without bulking? I'm only 5'6 (on a good day) and I don't want to look bulky.

I'm sure I've asked this before so I'm sorry in advance.

Today's intake:
Cereal @ 930
Starbucks specialty iced coffee @1230
1 bottle water 24oz?
4 pieces of breaded chicken strips @2ish
1 spoon(scoop) of almond butter @3ish
1 naval orange @5ish
3 angus beef patties w/provolone on the grill & 2 slices of wheat toast @7ish
Casein shake @11

Oh no gym tonite but I'll do some stretching and prob ab workout at home.

Bao, calories in, calories out, yes. But it's as much about what you eat as when and how much.

Cereal - what kind? how much? Start measuring it. You'll be surprised how much of it you're eating. I know I was. Add protein to it first thing in the morning. Put raw almonds, maybe some dried fruit, and no sugar. Oatmeal is good. Grape Nuts are ok, but they have a lot of salt. Kashi Nuts or oatmeal are my cereal choices.

Starbucks - what are you drinking? If it's a frappuccino or mocha, or basically anything other than black, unsweetened coffee or a latte, it's got a crapload of sugar in it. Don't get me wrong, I stop at Starbucks every morning on my way to the office and grab either a grande bold or a venti iced coffee and drink it black. Best stuff ever.

As far as timing goes, you want to tend towards eating more earlier in the day. Big breakfast, big lunch, small dinner. I'd also stay away from processed meat of any kind. Buy chicken breast and throw it on the foreman. Buy it in bulk at Costco or BJs. Same with steaks. If you want burgers, buy ground beef and make em yourself, just break pieces off and shape em into a burger. If you don't have a foreman, Go buy one at target for $30. If you don't want to do that, I'll send you one. If you want a bit more flavor, put some barbeque or hot sauce on it when you eat it, just watch how much, that barbeque is loaded with sugar.

WATER. Drink it throughout the day. You sit at a desk? get a large water bottle and drink, refill, drink, refill. You should be drinking about a gallon a day. Drink water when you start to get hungry. Drink water before you eat lunch or dinner. Drink water first thing in the morning.

And you're still missing any veggies -(P Asparagus, broccoli, spinach, heck, even mushrooms or a salad. They will help you feel fuller without adding lots of calories and they are loaded with vitamins and minerals you need.

Set aside snacks for yourself a couple times a day, like that orange. But add protein to them. You will feel more satisfied, even it it's just a dozen raw almonds or other nuts.

Anyway, spin for me this morning.

[GreekGodX]

Pete that was great.

Bao if you are going to be serious about it and make it a long term change you need to be more detailed. Limiting your portion size by actually measuring is the best way to see changes. That way you can also tweak it, and know exactly what your putting in your body.

Pete brings up a good point about size of different meals. Dinner should actually be a smaller meal. You aren't using those calories for anything productive. Your body doesn't need as many calories while your sleeping as it does while your awake. So following the plan of a larger breakfast, moderate lunch and smaller dinner (combined with snacks in between) will all help to reach your goal.

I see that you are trying to think about the process too much. You basically said that eating more will raise my metabolism but how am I supposed to eat more and lose weight? I hate to make this association but in the weight watchers diet you count points, and you are limited to a certain amount of points/day. Well in the diet if you workout you gain extra points to intake. A lot of successful clients workout more and eat more, effectively losing weight. Another way to look at it is look at your daily calorie total of how much you would eat if it were just 3 large meals with a snack (bfast, lunch, dinner+snack at some point). Then look at your total calories if you were to space it out during the day. Most likely you're going to be intaking the same amount but by eating every 2-3 hours, your metabolism is constantly working and the food is not being stored as fat. Obviously this doesn't work if you are eating twinkies every 2-3 hours. You need to make the right decisions on food, as Pete has already stated.

I hope that gives some insight. The reasoning you posed is a big reason why I wanted to get into nutrition more in college

[Mugen910]

Love the insight my iron brothers! I'll be honest, I've love to lose the weight and tone up but the whole idea of getting pickier on my foods isn't the most appealing. I've cut out the frequency of a few things that I used to enjoy (which is why I'm 200lbs) such as steak bombs, large bowls of white rice with fried chicken, fast food, well mainly convenience foods come to think of it. I'm not looking to get into any competition or steal your women with my body ;) but I'd like to feel/look good without turning it into a job.

I guess I'm going to have to evaluate what I'd like to do versus what I want to do.

What's your daily consumption of food/water intake like?

[PeteSB75]

Love the insight my iron brothers! I'll be honest, I've love to lose the weight and tone up but the whole idea of getting pickier on my foods isn't the most appealing. I've cut out the frequency of a few things that I used to enjoy (which is why I'm 200lbs) such as steak bombs, large bowls of white rice with fried chicken, fast food, well mainly convenience foods come to think of it. I'm not looking to get into any competition or steal your women with my body ;) but I'd like to feel/look good without turning it into a job.

I guess I'm going to have to evaluate what I'd like to do versus what I want to do.

What's your daily consumption of food/water intake like?

You have to change habits that you've formed over years. That means you will have to think about it every day, every meal for at least the first few weeks/months. It's going to feel like a job for a little while. Then, as long as you keep your new, better habits going, it will feel less and less like a job as you go along. Your body is shaped in the gym, but built in the kitchen. If you fill it with crap every day, it will look like crap.

Take sugar, for example. I used to eat sweets almost every day, if not multiple times a day. Cookies, candy, sodas, donuts, cakes and ice cream were regular parts of my daily diet. When I decided it was time, really time, to make a change, I stopped eating them. Cut all the crap completely out. There's no other way to do it. For several days, it was all I could think about. I REALLY wanted the cookies sitting across the aisle, or really wanted to take a walk to DQ and get an ice cream cone. As I resisted, it gradually became easier. My body got used to not getting that daily sugar rush, and I stopped craving it. After going without for months, I was able to indulge, occasionally. It has to be occasionally though, no more than once a month.

If you want this to actually work, and keep working in the longer term, it has to be a lifestyle change. It's not a diet, it is your diet.

My food menu yesterday:
c. 1 gallon of water, throughout the day.
7 AM Breakfast - smoothie with 2 scoops of protein, spoonful of yogurt, 4-5 frozen strawberries, 2 spoonfuls of flax seed, and skim milk.
10 AM Morning snack - Nectarine & cheese
12:30 PM Lunch - Whole wheat wrap with grilled chicken, mozzarella, onions, peppers and mayo along with celery and carrot sticks and some blue cheese dressing
4 PM Afternoon snack - apple & cheese
7 PM dinner - bison burger with cheddar, broccoli, tomato & mozzarella salad with balsamic vinegar

[Mugen910]

You have to change habits that you've formed over years. That means you will have to think about it every day, every meal for at least the first few weeks/months. It's going to feel like a job for a little while. Then, as long as you keep your new, better habits going, it will feel less and less like a job as you go along. Your body is shaped in the gym, but built in the kitchen. If you fill it with crap every day, it will look like crap.

Take sugar, for example. I used to eat sweets almost every day, if not multiple times a day. Cookies, candy, sodas, donuts, cakes and ice cream were regular parts of my daily diet. When I decided it was time, really time, to make a change, I stopped eating them. Cut all the crap completely out. There's no other way to do it. For several days, it was all I could think about. I REALLY wanted the cookies sitting across the aisle, or really wanted to take a walk to DQ and get an ice cream cone. As I resisted, it gradually became easier. My body got used to not getting that daily sugar rush, and I stopped craving it. After going without for months, I was able to indulge, occasionally. It has to be occasionally though, no more than once a month.

If you want this to actually work, and keep working in the longer term, it has to be a lifestyle change. It's not a diet, it is your diet.

That's the crazy part...I don't care for cookies or soda...but dammit starbucks iced white chocolate mochas!!! I have one like every other day. I've cut down on the crazy take out foods and have been decent on making dinner versus eating out with the gf. I guess like anything it'll just have to be one step at a time.

[PeteSB75]

The other main thing to remember is that it will take time. Think about how long it took to put those pounds on. Didn't happen overnight. Took months or years to do it. It will take a long time to take it off, so you need to be patient. Max healthy rate to be losing weight is about 2lb/week. And it very likely will not be a steady process. Myself, I tend to stick at a weight for about 3 weeks or so, and then drop 10 lbs the next week, then gain 4, then back at about 8 lbs below my previous weight for the next three weeks, when I do the whole thing again.

[BigFrank]

Herbal, I want to stay away from the other stuff.

To the best of my knowledge there are only a few herbal supplements that have been stated to help produce testosterone naturally in the body. Before you look at moving this route, I would suggest going to the Doctors and having blood work done. Specifically ask the Dr. to screen your hormone levels.

For someone going your route about training, I would just get your levels checked and go from there. If all is well, eat right and train the gains will come. If there is something wrong you can get help under a Doctor's guidance.

With that said, tribulus terrestris (http://en.wikipedia.org/wiki/Tribulus_terrestris) is one. I have used this in small amounts. No serious cycling or anything of that sort. My experiences have been increased irritability and acne. Some minor breakouts that weren't normal for myself.

Long Jack Root (http://en.wikipedia.org/wiki/Eurycoma_longifolia) has also been said to increase testosterone in the body. I have no experiences with said product.

These are the only two that I know of. Tribulus has been around for sometime, and has had some research done with it.

With that said, there is no magic pill. Increasing testosterone levels whether they be natural or unnatural does carry the risk of side effects. Herbal will be less, obviously, but the body will attempt to aromatase (http://en.wikipedia.org/wiki/Aromatase) free testosterone in the body.

Even if you go the natural route, setting up a dosage schedule and possibly taking some anti-estrogen supplements would be the best laid plan.

Arachidonic Acid (http://en.wikipedia.org/wiki/Arachidonic_acid) is said to be an herbal aromatase inhibitor, although research says other wise.
Chrysin (http://en.wikipedia.org/wiki/Chrysin) is also said to be an anti-estrogen inhibitor also, but much like A Acid claims are not backed up by much.
Long Jack Extract has also said to help inhibit aromatase in the body.

The anti-estrogen route will need to be done chemically in my opinion. As there are not true herbal supplements to prevent estrogen levels.
Natural things, like minimizing stress, eating a clean diet, cycling supplements properly will keep things under some control.

Hope this helps.

[catfish2]

Thanx

[Mugen910]

back, chest, abs today and lots of water.

[PeteSB75]

Spin this morning. Roasted a whole chicken last night for the first time, probably since I was a kid. I forgot how damn good it tastes when the whole thing is cooked together, instead of just eating the breasts. Gotta do that more often.

[Mugen910]

Triceps and abs... oh what fun it is!

[Mugen910]

Biceps and triceps last night. I'm finally starting to notice a difference in strength and physique :wo

[PeteSB75]

Biceps and triceps last night. I'm finally starting to notice a difference in strength and physique :wo

Too bad your sexy asian butt isn't going to be at Vin's barbeque. :xxx

Chest and arms for me this morning.

[Mugen910]

Too bad your sexy asian butt isn't going to be at Vin's barbeque. :xxx

Chest and arms for me this morning.

You can always come to SoCal :D I think Tom will be there :ze

[PeteSB75]

You can always come to SoCal :D I think Tom will be there :ze

Would love to, but I think flying out to cali, renting a car, and booking a hotel for two nights will cost me a bit more than just driving up to Mass for a night. I've got to pay for a wedding two weeks later. Maybe next year?

[Mugen910]

Would love to, but I think flying out to cali, renting a car, and booking a hotel for two nights will cost me a bit more than just driving up to Mass for a night. I've got to pay for a wedding two weeks later. Maybe next year?

wedding? Overrated! :r

[icehog3]

wedding? Overrated! :r

Especially if it's your own. ;)

[PeteSB75]

wedding? Overrated! :r

Especially if it's your own. ;)

Thanks guys. You want to spring for my plane ticket and hotel and a ride from the airport, I'll be there :ss Think Doug's planning on riding up to the barbeque with me, so you'll have to buy him a ticket too :r

Crappy spin class this morning. The girl that teaches on Wednesdays pisses me off. Think I'm going to switch up my schedule and lift Mon, Tues, Thurs and spin Fri, Sat, Sun.

[icehog3]

MMMM...I like girls who piss me off, Pete. I usually end up marrying them. :r

[PeteSB75]

MMMM...I like girls who piss me off, Pete. I usually end up marrying them. :r

I can introduce you if you want Tom, she's pretty cute and has some very nice assets, outside spin I'm sure she'd be fine. In spin, she's just annoying, and runs a boring class, doing the same thing every time. Just means I will go to classes run by others.

[icehog3]

I can introduce you if you want Tom, she's pretty cute and has some very nice assets, outside spin I'm sure she'd be fine. In spin, she's just annoying, and runs a boring class, doing the same thing every time. Just means I will go to classes run by others.

Not a good sign when she is boring when doing intensive physical activities, Pete. :r

[PeteSB75]

Not a good sign when she is boring when doing intensive physical activities, Pete. :r

:r you might provoke a more creative response when providing direct feedback :D

[Mugen910]

I can introduce you if you want Tom, she's pretty cute and has some very nice assets, outside spin I'm sure she'd be fine. In spin, she's just annoying, and runs a boring class, doing the same thing every time. Just means I will go to classes run by others.

This part might work out for you Tom as consistency is good! :D

[icehog3]

:r you might provoke a more creative response when providing direct feedback :D
:r

This part might work out for you Tom as consistency is good! :D

What am I Bao, a missionary? :r

[Mugen910]

:r



What am I Bao, a missionary? :r

One bad ass missionary!

Actually I meant it in a general term as married folks know the boom boom fizzles after a while :r

[Mugen910]

Chest, Back, shoulders...I tried incorporating 21's into other exercises but in reality I'm just doing 21reps since the range of motion on chest is minimal. Damn you short arms!! :(

[PeteSB75]

Back and shoulders this morning. Pull-ups, press and row. Good times, today was the first time in my life I'd ever done an actual pull-up.

[icehog3]

Nice, Pete! :tu

Shoulders and arms today, then hockey tonight for this guy.

[PeteSB75]

Nice, Pete! :tu

Shoulders and arms today, then hockey tonight for this guy.

Thanks! Play nice with the other kids and wear your mouth-guard. :ih

[icehog3]

Thanks! Play nice with the other kids and wear your mouth-guard. :ih

On the inside, Pete? :r

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

Funny thing is, with all the college and Junior players back for the summer, it really does feel like playing with kids a lot of the time. :r

[GreekGodX]

I need to get into a hockey league around here.. Still need to buy a stick, elbow pads, and knee/shin pads. Borrowed stuff from a few friends to play some pickup. I need to gain some skills. Had fun but my lack of trusting my edges really puts me at a disadvantage :r

No gym for me today :td 12 hour shift. However it might be a blessing because the tendonitis in my shoulder has flared up the past few days so it could be good.

[Mugen910]

I need to get into a hockey league around here.. Still need to buy a stick, elbow pads, and knee/shin pads. Borrowed stuff from a few friends to play some pickup. I need to gain some skills. Had fun but my lack of trusting my edges really puts me at a disadvantage :r

No gym for me today :td 12 hour shift. However it might be a blessing because the tendonitis in my shoulder has flared up the past few days so it could be good.

rest that shoulder Mr. Greek.

[PeteSB75]

Hope everyone had a productive weekend. Spin for me on Friday, Saturday and Sunday, then legs this morning - Deads and Squats.

[icehog3]

Hope everyone had a productive weekend. Spin for me on Friday, Saturday and Sunday, then legs this morning - Deads and Squats.

Good one for me too, Pete, a few good workouts and a couple hard core hockey games.

[Mugen910]

3 exercises each with 4-5 sets for Biceps & triceps :ze

[Mugen910]

30 min bike ride outside then 3 exercises each with 4-5 sets for chest and shoulders. *insert tired smiley face*

[MortonMilo]

Nothing like getting that fresh full body sore feeling the day after your first gym session in a month.

[PeteSB75]

Chest and arms on tuesday, then back and shoulders today. Hang cleans, pullups, press and rows and I was dead. Didn't have the energy to finish my last set of rows.

Frank, was discussing the consumer reports article you posted a couple weeks ago with someone here at work. He sent me this, which I think raises some very valid questions.

http://www.bodybuildingsecretslive.com/heres-how-consumer-reports-screws-you-blind/

This blog also links to the cytosport press release on the topic, as well as a few other companies that responded to the report.

[icehog3]

Killer chest and back workout today, my fitness seems to be finally rounding back into form.

[Mugen910]

Killer chest and back workout today, my fitness seems to be finally rounding back into form.

Finally!!!! :r
Posted via Mobile Device

[icehog3]

Finally!!!! :r
Posted via Mobile Device

Come rub my leg, Bao! :D

[Mugen910]

Come rub my leg, Bao! :D

:dr


Anyways....3 exercises each with 5 sets for Back and abs today...

[icehog3]

:dr


Anyways....3 exercises each with 5 sets for Back and abs today...

Kickin' ass, Bao....who's awesome? :D

[Mugen910]

Kickin' ass, Bao....who's awesome? :D

You are!!! :ze

[icehog3]

You are!!! :ze

No, that puppy and you are! :wo

[Mugen910]

No, that puppy and you are! :wo

I was going to say you and that hog...but...nah to easy! :r

[icehog3]

I was going to say you and that hog...but...nah to easy! :r

Let's hit the squat rack! :D

[Mugen910]

Let's hit the squat rack! :D

:r:r

I give up you win!

[icehog3]

:r:r

I give up you win!

:wo :wnr

[Starscream]

:wo :wnr

You're still dreaming about squatting/benching the Stanley Cup.:banger

[icehog3]

You're still dreaming about squatting/benching the Stanley Cup.:banger

Literally, Andy. ;)

[Mugen910]

Biceps and shoulders...

[Mugen910]

Chest, traps, and back yesterday
Posted via Mobile Device

[PeteSB75]

Spin Saturday and Sunday, then legs this morning, deads and squats.

[icehog3]

Time to row. :ze

[PeteSB75]

Hope you had a good row yesterday, Tom. How far did you take the boat out, and did you get any fish? :ss

Chest and arms for me this morning, bench, pushups, 21s and dips. :tu

[icehog3]

Hope you had a good row yesterday, Tom. How far did you take the boat out, and did you get any fish? :ss

Chest and arms for me this morning, bench, pushups, 21s and dips. :tu

I rowed many miles from the rack, and afterwards I smelled like fish, Pete. :r

Hope you had a good workout...shoulders and legs for me today.

[Mugen910]

I rowed many miles from the rack, and afterwards I smelled like fish, Pete. :r

Hope you had a good workout...shoulders and legs for me today.

They have a lotion for that Tom. :r

[icehog3]

They have a lotion for that Tom. :r

I put the lotion on my skin, or else I get the hose again.

[Mugen910]

5 sets 3 exercises

Biceps: 21's(oh the fun), hammer curls, rope pulley curl thingymabob
Triceps: DB skull crushers, over head rope pull, flat bar pull down

5 sets of squats with 25lbs on each side...even though it ain't much it was nice to get back to real squats.
5 sets of individual leg presses
5 sets of something that works obliques.

[icehog3]

Thumbs up on the squats, Bao. :tu

A much needed day off for me today...going to see a surgeon about removing the Ganglion cyst on my wrist later this summer.

[GreekGodX]

Thumbs up on the squats, Bao. :tu

A much needed day off for me today...going to see a surgeon about removing the Ganglion cyst on my wrist later this summer.

I hate the look of those cysts. So good riddance!!

Leg pressed 990 lbs yesterday for a PR. Today hitting shoulders hard :)

[Mugen910]

Thumbs up on the squats, Bao. :tu

A much needed day off for me today...going to see a surgeon about removing the Ganglion cyst on my wrist later this summer.

Thanks Tom! I got a cyst right below my left rib cage which I forget about but I cannot even imagine seeing one in the wrist.



Leg pressed 990 lbs yesterday for a PR.

:ze

3 exercises 5 sets for
Chest & Back with a lil bit of abs.

[icehog3]

Thanks Tom! I got a cyst right below my left rib cage which I forget about but I cannot even imagine seeing one in the wrist.





Well, turns out it is not a Ganglion Cyst......it is simply advanced osteo-arthrisits in the distal radioulnar joint. There ain't a damn thing that can be done about it surgically without a good potential for making it worse...so I just need to deal with it. Growin' old ain't for sissies.

[MortonMilo]

Deadlifts! hope I can walk tomorrow.

Never really did dead lifts much, as I was always playing soccer, and didnt want the soreness to interfere with my playing. As my playing has slowed down, figured its about time to start working the legs and lower back! Any advice on a deadlift beginner?

[Mugen910]

Well, turns out it is not a Ganglion Cyst......it is simply advanced osteo-arthrisits in the distal radioulnar joint. There ain't a damn thing that can be done about it surgically without a good potential for making it worse...so I just need to deal with it. Growin' old ain't for sissies.

Well rub dirt on it and maybe it'll go away? :D

[icehog3]

Well rub dirt on it and maybe it'll go away? :D

http://i196.photobucket.com/albums/aa73/icehog3/lifting3.jpg

[Mugen910]

http://i196.photobucket.com/albums/aa73/icehog3/lifting3.jpg

Someday I wanna be as rugged as you Tom...SOMEDAY!!! :ze


:r

[BigFrank]

Deadlifts! hope I can walk tomorrow.

Never really did dead lifts much, as I was always playing soccer, and didnt want the soreness to interfere with my playing. As my playing has slowed down, figured its about time to start working the legs and lower back! Any advice on a deadlift beginner?
Watch some videos on form.
Few tips for a beginner-
http://articles.elitefts.com/articles/training-articles/how-to-set-up-on-the-deadlift/

[Tripp]

Not a good sign here brothers...


Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.


God Damnit.

http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/whats-in-your-protein-drink/index.htm

An article of counter-points, in case anyone is still worried about this.

http://www.muscleandfitness.com/protein_drink_consumer_reports_magazine/features/334

[BigFrank]

An article of counter-points, in case anyone is still worried about this.

http://www.muscleandfitness.com/protein_drink_consumer_reports_magazine/features/334
I agree with the protein consumption portion of that article. But as far as the testing is concerned. It's going to be extremely biased. Who do you think spends a ton of money to pump adds through there magazine? ( Christs sake there's a supplement company's add right on the page with the article.) You dont **** where you eat and you definitely do not bite the hand that feeds. NSF is a "non-profit" organization. But I wonder who gives them grants and such to test?
The bottom line, is NO supplements are FDA tested. Therefore we have nothing to go on. Any of these studies could be extremely biased. Unless you have personal access to some sort of lab your forced to dig through the muck and take an educated guess.
Here's the quick fix...Eat real food. Be skeptical. There you have it. The secret. The reason why 90% of people fail miserably. Diet.

[Mugen910]

4 exercises with 5 sets for Shoulders
3 exercises with 5 sets for traps with some abs thrown in for good measures.

[PeteSB75]

Shoulders and back this morning. hang cleans, pullups, press, finished off with some rows.

One of the things I like about going at 5 in the morning is the fact that it is so quiet every day. When I go in, it's the same 4-5 guys week in and week out. We say good morning to each other and everyone does their own thing. It's very peaceful and relaxing, and lets me maintain a very good focus on my lifts.

Two new guys come in this morning and are making so much damn noise. Talking constantly and loudly, doing standing overhead presses and the one guy is lifting and screaming while the other guy is pushing on his elbows to help him get the weight up with every rep. Just don't understand it.

Anyway, they weren't there on Tuesday, so I'm hoping they will do mon/wed/fri and I'll only have to endure them on Mondays, assuming they stick around that early. Otherwise, I might actually have to put music on my ipod and start bringing it with me.

[icehog3]

Two new guys come in this morning and are making so much damn noise. Talking constantly and loudly, doing standing overhead presses and the one guy is lifting and screaming while the other guy is pushing on his elbows to help him get the weight up with every rep. Just don't understand it.

Anyway, they weren't there on Tuesday, so I'm hoping they will do mon/wed/fri and I'll only have to endure them on Mondays, assuming they stick around that early. Otherwise, I might actually have to put music on my ipod and start bringing it with me.
I never do a set without it. ;)

Back and shoulders coming up shortly...but no screaming.

[PeteSB75]

Chest and arms this morning. Bench, incline bench, hammer curls and dips. Helped a friend move yesterday so my hands were a little more tired than usual today, so didn't push weight too much.

[cc jefe]

This is an excellent thread!!! There is nothing better than hitting the gym and releasing the tension from the past 24 on some iron. I am getting ready to head in shortly and could not be more thrilled. Will keep you guys updated for sure....

[GreekGodX]

Shoulders! Shoulders! Shoulders! ok and some abs.

[icehog3]

Back today...the T-Bar set up was broken, so I hit some pullups with added weight, Barbell Rows, then some cable work. The pullups fried me, I still have a pump 6 hours later.

[alwayslit]

serious shoulder work today.

[PeteSB75]

Shoulders and back today. Hang cleans, pull-ups, press, and t-bar rows.

Been doing the same rotation for a while now, mixing up exercises a bit, but keeping the same order and body part combos. Got a two week break coming up in a couple of weeks, think I'll have to change things up after that, maybe go back to four days/week lifting instead of the three I am on now. Currently doing back/shoulder, chest/arm and leg/ab days. Legs are getting very stale and chest has hit a plateau. Back/shoulders are still going quite well though.

Chest I think I just need to focus more and do a few more exercises each workout. Might switch up and do dumbbells for a while. Debating what I should go with that will improve my squat and dead without actually doing squat and dead. Any suggestions on leg exercises?

[BigFrank]

Sorry for my absence from this thread fellas. Workouts have been lack luster and life has been busy to say the least. I will return to my normal posting.
Looking to do a shirted bench meet Oct 23rd.

Pete what does your leg routine look like? What goals you trying to accomplish. I'll whip something up for ya to do for a few weeks.

[MortonMilo]

Watch some videos on form.
Few tips for a beginner-
http://articles.elitefts.com/articles/training-articles/how-to-set-up-on-the-deadlift/

Just want to say many thanks for this article/vid! Really helped make me feel more comfortable doing dead lifts. Corrected many of my errors and starting to work on form!

[BigFrank]

Glad to hear J. If you have any questions feel free to plug away with em...

[BigFrank]

Did some assistance work yester-morning. Went like this
-Rows
-PullDowns
-Cable Rows
-Stnd Mil Press
-Lateral Raises
-Band pull aparts
-Upright rows
-cable shrugs
-curls
-cable curls

[icehog3]

Good stuff Frank....yesterday the T-Bar rowing bar was still broken, and I didn't feel like going old-school off the floor as my lower back was a little tight. I went with Barbell Rows, Pull-ups, Dumbbell Rows, Barbell Shrugs, Upright Rows, Dumbbell Rows and Rear Lateral Raises.

Legs today...wish me luck.

[PeteSB75]

Spin and abs (crunches, planks, medicine ball toss) on Saturday, spin yesterday.

Sorry for my absence from this thread fellas. Workouts have been lack luster and life has been busy to say the least. I will return to my normal posting.
Looking to do a shirted bench meet Oct 23rd.

Pete what does your leg routine look like? What goals you trying to accomplish. I'll whip something up for ya to do for a few weeks.

Did legs this morning. plenty of time warming up and stretching, then deads and squats, then some ab work. In the past I've done a lot of different things, but not sure what will help my squat and dead the most.

[icehog3]

Crushed my legs yesterday....went in on my "off day" today becuase I woke up with loads of energy....busted out shoulders, traps and arms. Feeling good lately (knock on wood).

[zemekone]

this thread has my name in it and i havent been in here forever...

Ran 3 miles,50 pullups,50 chinups, jiu jitsu in 5 hours, hopefully swim 600m after...

[BigFrank]

In the past I've done a lot of different things, but not sure what will help my squat and dead the most.
What ya trying to accomplish? Get stronger or get bigger.

[PeteSB75]

What ya trying to accomplish? Get stronger or get bigger.

Stronger without getting too much bigger.

[GreekGodX]

I decided today that I'm not going to order from TrueProtein.com ever again :td The shakes just have the worst flavor ever.

Right now I'm on a quest to get to 240lbs. I weighed in today at 222.1 lbs. Hopefully I can add the most muscle in my upper body in the process.

[icehog3]

I decided today that I'm not going to order from TrueProtein.com ever again :td The shakes just have the worst flavor ever.

Right now I'm on a quest to get to 240lbs. I weighed in today at 222.1 lbs. Hopefully I can add the most muscle in my upper body in the process.

ON Rocky Road, Son....I wouldn't steer you wrong.




What is your name?

What is your quest?

What is the average airspeed velocity of an unlaiden swallow?

[PeteSB75]

ON Rocky Road, Son....I wouldn't steer you wrong.
Not a fan of the rocky road, give me cookies and cream every time.
What is the average airspeed velocity of an unlaiden swallow?
African or European?

Chest and some tris today, flat bench, pushups off the bench, cable flys, finished up with some dips. Good stuff. Haven't worked my chest that hard in a while, need to do it more often :tu

[icehog3]

Not a fan of the rocky road, give me cookies and cream every time.



To each his own, My Brother. :tu

Chest day today, heading out shortly.

[GreekGodX]

ON rocky road will be ordered soon :)

Shoulders, Shoulders and Shoulders today. Partial press, Push Press and some Power shrugs.

[BigFrank]

I just drink the Chocolate. Lately it's been whoever has the cheapest shiznit...

Last Night was squats. Got some used squat shoes that kick ass.
Safety Bar Squats
Deadlifts
Leg Press

That was about all I could handle last night. Really wore myself out squatting. So the pulls were lack luster as hell. Switched over to sumo pull, and after SSB I pretty much had zero in the tank.

[PeteSB75]

Back/Shoulders today. Hang cleans superset with pullups then press and finished up with HS low rows. Heavy but not crazy.

[BigFrank]

Benched last night
2 board work
inclines
DB Kaz Presses
Push downs
pec deck

Buying a new shirt this week. Hopefully the meet will be a go in Oct. So far the guy who is thinking about running it has yet to decide.

[Mugen910]

biceps and triceps..still on the 3 exercises 5 sets with reps of 10 per body part.

[BigFrank]

Did some assistance crap over the past weekend. Rofllmao.

[icehog3]

Back day today...T-Bar set-uo is going on three weeks broken. :mad:

Bentover Rows.... 225 x 20 pyramid up to 355 X 6

Dumbbell Rows 115 x 16 up to 140 x 8

6 sets of pull-ups to failure.

That was plenty, it was about eleventy billion degrees in the gym today.

[zemekone]

full body kettlebell workout and 20 min of jump rope...

getting ready to do some pre-hab in the pool...

upside at least im in the pool... :tu

[icehog3]

full body kettlebell workout and 20 min of jump rope...

getting ready to do some pre-hab in the pool...

upside at least im in the pool... :tu

That would be a HUGE upside for me right now, Gerry! :tu

[PeteSB75]

Back day today...T-Bar set-uo is going on three weeks broken. :mad:

Bentover Rows.... 225 x 20 pyramid up to 355 X 6

Dumbbell Rows 115 x 16 up to 140 x 8

6 sets of pull-ups to failure.

That was plenty, it was about eleventy billion degrees in the gym today.

Can always go old-school and steal one of the two-handed metal grips off the cable rows and use that on a normal bar with the other end stuck in the corner of the squat rack or the corner of the wall.

Spin Saturday and Sunday, then deads and squats for me this morning, going a bit heavier, but not too much. Couple more days of lifting this week, then 2 1/2 weeks of wedding & vacation before I am back at it. Hoping there is a well-equipped gym on the boat, so I can at least put some weight up, even if it's only in a smith-machine death trap.

[Mugen910]

Shoulders and chest...

Threw in some lift to overhead press. I wanted to see if my knee could hold up which it did. :wo


Pete, today is my first day of black iced coffee ...

[icehog3]

Clean up day...shoulders, biceps, traps...went hard and heavy on everything.

[zemekone]

jiu jitsu, 30min treadmill run, 30min in the pool doin shoulder prehab...

[Niterider56]

You guys are animals at this. I thought I worked out pretty hard but nothing compared to you guys. Had knee surgery last year and am only up to 225 squats, 540 leg press and 185 straight leg deadlifts. Can't do heavy back anymore as my back is totally trashed.
Anyone use creatine? Doing a 4 week cycle that ends next week. Have seen some gains but nothing like I did when I was younger.

[Mugen910]

Back and abs last night...it hurts when I sneeze!

[icehog3]

Anyone use creatine? Doing a 4 week cycle that ends next week. Have seen some gains but nothing like I did when I was younger.

I have been using All American Kre-Alkalyn EFX with good results.

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