Pumping Iron with Zemekone and Icehog3

[BigFrank]

Just a way of life for guys like us, Frank, hard to imagine not being able to go anymore.

I have been able to put on a good amount of muscle again the last couple months, just wish I could take a couple more inches off my waist. Maybe I will just eat fish on vacation this week. :r

Ain't that that truth Tom. Might be time to switch the diet up a bit?

[icehog3]

Ain't that that truth Tom. Might be time to switch the diet up a bit?

I have actually cut portions back, Frank, cut out the majority of carbs...I think I have just hit that age where my metabolsim just ain't what it used to be.

[Patrick B]

Great day today. Finally achieved the 300 pound bench. Not very much room to spare, but it was all me. I would like to try 315 in about 4 weeks or so. Can I get a few recommendations for my next few chest workouts as far as weights and reps with this goal in mind? Today's workout was the following:

warmups: 135x10, 185x4, 225x4, 275x1
1RM attempts: 295x1,300x1
flat bench work: 245x8, 245x6, 205x8 (to failure)
Incline DB's: 75'sx12, 75'sx15, 75'sx10 (last 2 to failure)
Finished with a few supersets of cable flies (working lower pecs) and pec deck.

I've never really worked with a goal of increasing my 1RM, so this is a little new to me and why I'm asking some of the meatheads here. :)

[mosesbotbol]

Ain't that that truth Tom. Might be time to switch the diet up a bit?

Drop the booze if you are drinking any. A month sans alcohol will do wonders to the waist line.

[Da Klugs]

For the past 29 Days have been "eating right" and incorporating cardio into my daily routine.

Start:

260 Pounds
Waist 42

This Morning:

240 Pounds
Waist 39

Goal is 225.

[Patrick B]

Awesome, Dave. Congrats on the accomplishment.

[Da Klugs]

Awesome, Dave. Congrats on the accomplishment.

Thanks. Though technically I lied about the weight loss....

:)

[BigFrank]

Thanks. Though technically I lied about the weight loss....

:)

we round up around here. How do you think Tom has a 400 pound bench press? ( note a 351 pound bench for Tom ) :r:r:r:r

[Patrick B]

Leg day. Squats, walking lunges, leg presses, and extensions/curls for me.

Frank, any thoughts on my questions regarding hitting the 315 bench soon?

[DBall]

Leg day. Squats, walking lunges, leg presses, and extensions/curls for me.


That was me yesterday (excluding the presses). Trying to get back in the saddle. For squats: 135x5, 205x5, 245x3, 2 sets of 225x10 and finished with a bunch at 185. Walking lunges @ 80lbs... my legs and ass hurt. Hahaha

[Patrick B]

I am new to the walking lunges, so my weights used are pitiful. I'll get em up there soon enough.

[Fordman4ever]

Leg day yesterday. I put up 700lbs on the leg press.

[BigFrank]

Leg day. Squats, walking lunges, leg presses, and extensions/curls for me.

Frank, any thoughts on my questions regarding hitting the 315 bench soon?

What have your last few bench sessions been like? Also pressing for size and pressing for strength are similar but have many differences. Just something to note.

[Patrick B]

I have been using a weight that gives me failure at 6-8 for 3 sets after warming up. I detailed my last chest workout on the previous page if you wanna check there. Definitely just trying to get bigger right now, but hitting the 315 bench would feel great. Thanks, Frank!

[Teufel]

Great day today. Finally achieved the 300 pound bench. Not very much room to spare, but it was all me. I would like to try 315 in about 4 weeks or so. Can I get a few recommendations for my next few chest workouts as far as weights and reps with this goal in mind? Today's workout was the following:

warmups: 135x10, 185x4, 225x4, 275x1
1RM attempts: 295x1,300x1
flat bench work: 245x8, 245x6, 205x8 (to failure)
Incline DB's: 75'sx12, 75'sx15, 75'sx10 (last 2 to failure)
Finished with a few supersets of cable flies (working lower pecs) and pec deck.

I've never really worked with a goal of increasing my 1RM, so this is a little new to me and why I'm asking some of the meatheads here. :)

I would not work at 95% to 100% of your one rep max. You will hurt yourself and fry your CNS. I would lower your rep range and do some sort of 5,/3/1 cycle. You can find 5/3/1 programs online.

[Patrick B]

Not planning on trying a 1RM again for another 4 weeks, just wanting to find a good workout program to optimize it when I do. Thanks for the input, I'll check the 5 3 1 cycles out.

[icehog3]

I am back tomorrow after a 5 day lay off for vacation.

I will attempt a 352 lb bench tomorrow, Frank, and round that up to 450. ;) :r

[mosesbotbol]

Is anyone's max bench 2x+ their body weight?

I think handstand push up's are more impressive than a massive bench.

[BigFrank]

I have been using a weight that gives me failure at 6-8 for 3 sets after warming up. I detailed my last chest workout on the previous page if you wanna check there. Definitely just trying to get bigger right now, but hitting the 315 bench would feel great. Thanks, Frank!

I would not work at 95% to 100% of your one rep max. You will hurt yourself and fry your CNS. I would lower your rep range and do some sort of 5,/3/1 cycle. You can find 5/3/1 programs online.
Agreed with Teufel. Pat keep pushing yourself for now, your body can handle it right now. When things get close, we'll set up a max out day. Easiest thing to do is set your max weight attempt and work 4 weeks back from that. Easiest thing to do would be, week #1 75%, week#2 85% week #3 95% week #4 100% - 105% - 110%.
Is anyone's max bench 2x+ their body weight?

I think handstand push up's are more impressive than a massive bench.

Have yet to hit the x2 bodyweight bench, personally I am not a great bencher never have maybe never will be. My best are 415 ( GYM ) 405 ( Meet ) at about 260lbs bodyweight. I did 600pounds at that bodyweight with a bench shirt. Take it for what it's worth.

Handstand pushups are a mess. Standing overhead presses are where its at.

[mosesbotbol]

Handstand pushups are a mess. Standing overhead presses are where its at.

Being able to do a steady handstand is a feat on its own. That I know a lot of weight lifters can only dream of. I saw a guy do it once with his hands turned in! Friggin straight as an arrow too.

Squat to military press sets are really good and effective, but not for the beginner. Very mature routine.

[drob]

What's up, ironheads?

Been off the junk and Dr. Peppers for over two months, now. Lost 23 lbs to date, since the doc called me fat and threatened me with a script of high blood pressure meds. Started out walking every other day for the first 4 weeks, then a couple of weeks of Bob Harper and Tony Horton. Decided what the hell, and dusted off the son's bench and olympic weight set out in the garage.
Found a program from a six year old copy of Muscle and Fitness, and started that today. Not gonna post any weight yet - not ready to get laughed out of here.

Gotta go out tomorrow and find a pink ipod, and maybe some pink leotards in case I decide to take a yoga class.

Anyways, shoulders, triceps and traps today.

Shoulders

Bent over lateral raise - 5 x 8
DB Shoulder press - 5 x 8
Front lateral raise - 5 x 8

Triceps

Close grip bench press - 5 x 8,8,7,6, F
Lying easy curl french press - 5 x 8, bar only (olympic)
Tricep dips - 5 x 8

Traps

Barbell shrugs, super setted with DB shrugs

Back, chest, and some curls for the girls tomorrow.

[icehog3]

Kickin' some arse, Doyle, congrats! :tu

Things are steady for me, been making gains on a lot of lifts and feel great except my core, just can't get it where I want it without aggravating the sports hernias. Between the gym and hockey I am still in better shape than 99% of old guys (my age, LOL), so I am happy with that.

[drob]

Got the t-bar attachment made up yesterday before working out -

http://www.home-gym-bodybuilding.com/homemade-t-bar-row.html

So,

T-bar, 5x10
Bent over BB rows, 5x8
Dead lift, 3x8

Bench press 5x8,8,8,6,6
Incline DB 5x8
Flat DB flys 3x5,5,5

Today was leg day. Did some front squats, leg extensions, curls and calf raises. My garage workout is kinda limited by space and equip - can't do reg squats, so the front version w/box will have to suffice for now. The box keeps my legs more or less parallel for now, until I gain some more confidence to go lower.

Hope everyone had a good one.

[Patrick B]

NAILED IT!

I'm 35, and I've been through 3 or 4 cycles of lifting and getting pretty strong over the last 20 years. As I got close to a big bench (in my eyes) life would get in the way (sorry excuse, I know) and I would quit working out for a while. Been back after it for close to two years now, and today I finally feel like a man after benching the ever elusive 315. Time for burgers and beers to celebrate.

[drob]

Off yesterday, except for 45 mins of cycling with the wife.

Power-Ups today:

Plyo Box jump (lateral) - 3x10

Push-Press - 5x6,6,6,5,4

High pull -5x6,6,6,5,4

Jump shrug - 5x6,6,6,5,4

[drob]

Yeah!

NAILED IT!

I'm 35, and I've been through 3 or 4 cycles of lifting and getting pretty strong over the last 20 years. As I got close to a big bench (in my eyes) life would get in the way (sorry excuse, I know) and I would quit working out for a while. Been back after it for close to two years now, and today I finally feel like a man after benching the ever elusive 315. Time for burgers and beers to celebrate.

[icehog3]

Congrats on the milestone, Patrick! :ze

[DBall]

Guys, I just CAN NOT get pumped for going to the gym after sitting on my ass eating all day at work. Suggestions?

[mosesbotbol]

Guys, I just CAN NOT get pumped for going to the gym after sitting on my ass eating all day at work. Suggestions?

A Stanozolol 30 minutes before working out :banger

[hammondc]

Guys, I just CAN NOT get pumped for going to the gym after sitting on my ass eating all day at work. Suggestions?

Quit being a fatass and go. Those are the best workouts.

[hammondc]

Switched up proteins.....

I think I got sold by the chick at GNC. I have been using ON Gold Standard. She sold me on the Amplified Wheybolic Extereme 60. I am not versed in the different kinds of protein ---simple whey concentrate vs isolates and hydroisolates. However, this stuff was lower cals per scoop with close to the sam protein. Cheaper per scoop too. We'll see how it works out. I am skeptical...

She also gave me some samples of a pre-workout powder called Pump Fuel. I am incredibly skeptical of pre-workout supplements. I see them as empty cals.

[Patrick B]

Pump Fuel is nice. So is Jack3d, C4 and all the others. I cycle through 3-4 of them and they really get me fired up to tear **** up when I get to the gym. A good part of it is the caffeine, in my opinion. Don't really care, if it makes me twitch and really get after it on every set and rep, it's worth it in my book.

[icehog3]

Guys, I just CAN NOT get pumped for going to the gym after sitting on my ass eating all day at work. Suggestions?

Keep your carbs low before the workout. Big carb lunches used to sap all my energy before the gym when I used to work days. I cut out most carbs before the workout, and was no longer feeling lethargic on the ride to the gym,

I like the pre-workout supplements as well...White Flood, Jack3d and 1MR seem to work best for me. I have some friends suggesting I give Hemo-Rage a shot after I finish my current tub (Jack3d).

[alwayslit]

Buddy of mine just went through a tub of hemo-rage. He liked it a lot. I'm going to give it a try since jack3d seems to be losing its effectiveness.

[icehog3]

Buddy of mine just went through a tub of hemo-rage. He liked it a lot. I'm going to give it a try since jack3d seems to be losing its effectiveness.

That's why I try and cycle them, Jim, that seems to happen with all of them over time. A good complete cleanse from them every once in a while helps too.

Let me know how you like the Hemo when you try it.

[Patrick B]

Hemo-rage, huh? I am almost out of Jack3d as well.

[icehog3]

Hemo-rage, huh? I am almost out of Jack3d as well.

If you try it before I do, please post a review....I am about 1/2 way through my Jack3d.

[drob]

Legs and abs today, gents. My thighs feel like they are gonna bust!

P.S., tried a Waxy Maize supp after working out today. Anyone else use this?
If so, which one and why.

I swear, the last three weeks or so I feel like I'm 40 instead of 51 -
mmmmmmmmmmmmmmm-whata-rushhhhh!

[Patrick B]

Awesome, Drob! I love those periods of time when you just for some damn reason feel great. I played 9 holes, hit the gym for arms, and now I'm having a post dinner Oliva V #4 - can't beat that day with a stick!

No experience with the Waxy Maize...

[DBall]

Quit being a fatass and go. Those are the best workouts.

Fatass! Hahaha... I'm a buck forty soaking wet! :D

I decided I'd wake up a bit earlier 2 mornings a week and go before work, then I can got at any point on saturday to hit my 3/week. Today I was there at 6am. I dig it.

[GreekGodX]

So yesterday at the gym it was leg day. I get done with my workout and one of the trainers brings out the sled and asked if I wanted to join. So of course I did and after I could barely move. Then I did a couple sets of straight leg deadlifts to stretch out my legs.

[sofaman]

Keep your carbs low before the workout. Big carb lunches used to sap all my energy before the gym when I used to work days. I cut out most carbs before the workout, and was no longer feeling lethargic on the ride to the gym,

I like the pre-workout supplements as well...White Flood, Jack3d and 1MR seem to work best for me. I have some friends suggesting I give Hemo-Rage a shot after I finish my current tub (Jack3d).

I cycle between 1MR,Nano Vapor, and Hemo Rage. Nano Vapor is the best in my opinion but it packs 210 cals but Hemo Rage is a close 2nd with only 42 cals:tu

[kaisersozei]

That's why I try and cycle them, Jim, that seems to happen with all of them over time. A good complete cleanse from them every once in a while helps too.

Let me know how you like the Hemo when you try it.

I cycle between 1MR,Nano Vapor, and Hemo Rage. Nano Vapor is the best in my opinion but it packs 210 cals but Hemo Rage is a close 2nd with only 42 cals:tu

I had been using NO Xplode for a couple years and really liked it. I tried Jack3d and it just made my ears itch. Seriously. I couldn't get past that so after 2 weeks, I went looking for something else. Found Body Rush by Force Factor. Been using it for a month now, it's great stuff, I just take 1 scoop. And only 5g carb/20cal.

My stepson changed from Jack3d and started using MusclePharm's Assault, he loves it.

We also cycle off for a month every 3-4 months or so. That purge seems to help.

[hscmit]

I have tried to use several of these supplements and they have all made me feel like my heart was going to explode, is this just me?

[Patrick B]

I have tried to use several of these supplements and they have all made me feel like my heart was going to explode, is this just me?

Nope, some kid at my gym took one for the first time, puked his guts out, and went home without working out. :D

[icehog3]

I have tried to use several of these supplements and they have all made me feel like my heart was going to explode, is this just me?

That is why I try them all, and go with the recommended dose the first time. Seems they have different effects on different people, maybe body chemistry, caffeine tolerance, and other factors are involved?

There used to be a product (it might still be around, but with different ingredients) called Agent Orange....megadose of ephedra in every scoop. I thought my heart was going to come out of my chest the first time.

[mosesbotbol]

There used to be a product (it might still be around, but with different ingredients) called Agent Orange....megadose of ephedra in every scoop. I thought my heart was going to come out of my chest the first time.

I did not like that stuff at all or any ephedra products. Could never understand the draw of feeling flushed and lightheaded before working out.

[icehog3]

I did not like that stuff at all or any ephedra products. Could never understand the draw of feeling flushed and lightheaded before working out.

They were dangerous, Moses, and I was oblivious to the danger as I continued to use ephedra products before hockey games for several years. Definitely caused some permanent damage to my heart, I am just hoping that I quit early enough (years ago) that the consequences will be minimal.

[mosesbotbol]

They were dangerous, Moses, and I was oblivious to the danger as I continued to use ephedra products before hockey games for several years.

Wow, you're nuts. I couldn't make one workout on the stuff and swore it off. Same for GHB. Great for acting like dopey fool on Saturday night, but never saw the draw. Was it really effective?

[icehog3]

It was effective for hockey, Moses, but at the price I paid ultimately, certainly not worth the boost.

[King James]

Going back to SuperPump after starting to not get much out of 1.m.r anymore. With finals and other stuff the past few weeks I haven't been able to hit the gym that much, but now that I'm free for summer going to get back into it. Taking a couple weeks to get back into the swing of things, then shopping around for a new workout after that.

[Fordman4ever]

Took my PT Test today.

70 push ups in 1 minute
60 sit ups in 1 minute
35.5 inch waist
190lbs
1.5 miles in 13:03 minutes
The run was slower than last time I took the test but everything else was better. I'm pretty proud of maxing out push ups and sit ups.

[drob]

I have officially "hit the wall" with my weight loss - been hovering around 192 for a couple of weeks now. To be expected, I reckon, what with adding the lifting. Still getting leaner, but I guess I'm adding muscle, off-setting the fat loss. It's all good, tho. Had to go and actually buy some smaller clothes today.

45 minutes of cycling at the crack of dawn with the wife this morning. 40 minute walk after dinner last night.

Planning on punishing my legs some tomorrow. Hope everyone is having a great weekend, and thank you from the bottom of my heart to all who have served!

[icehog3]

I have officially "hit the wall" with my weight loss - been hovering around 192 for a couple of weeks now. To be expected, I reckon, what with adding the lifting. Still getting leaner, but I guess I'm adding muscle, off-setting the fat loss. It's all good, tho. Had to go and actually buy some smaller clothes today.



Yup...at this point, the mirror will be a better indicator than the scale. :tu

[Patrick B]

Very true, Tom. Don't let the plateau discourage you. Happens to everyone. Just keep on keepin' on!

Golf this morning, cookout afterwards, then arms for me today. I need a change-up for the biceps. I can't seem to get them sore any more with my standard straight bar curls, dumbell curls, and ez bar curls. Might throw in a couple brutal drop sets at the end...

[mosesbotbol]

45 minutes of cycling at the crack of dawn with the wife this morning. 40 minute walk after dinner last night.

Good for the both of you to get out on the road that early! Some famous cycling coaches advocate riding with no food 1st thing in the morning and waiting 30 minutes after returning before eating.

[zemekone]

hang cleans 10 sets of 10 of 135
treadmill 10mph 10% incline 9 sets of 15sec
jiu jitsu for like 2 hours after work

[GreekGodX]

Very true, Tom. Don't let the plateau discourage you. Happens to everyone. Just keep on keepin' on!

Golf this morning, cookout afterwards, then arms for me today. I need a change-up for the biceps. I can't seem to get them sore any more with my standard straight bar curls, dumbell curls, and ez bar curls. Might throw in a couple brutal drop sets at the end...

I found a brutal bicep workout the other day online. My arms were sore for 3 days after. I'll send you over the workout.

[Da Klugs]

229 this morning. :) - may adjust my goal to 220 from 225.

Still pushing floor - up to 250 pushups a day. 7 months of this has been a good daily addiction that doesnt take much time to do.

Morning
100 - 10 breaths
50

Evening
100

Been riding the airdyne ever other day for 11 miles @ 4 which kicks my butt but seems to burn the chubby pretty well.

Re-Started some 12 lb hand weights (no laughing muscle heads) sets of 50 curls overheads etc a few weeks ago.

[icehog3]

Be careful about burning your chubby, Dave. ;)

[Da Klugs]

Be careful about burning your chubby, Dave. ;)

Its months early for the "turkeys" to be out. :D

[icehog3]

Its months early for the "turkeys" to be out. :D

Gobble gobble. :r

Glad the working out and weight loss is still going strong, Dave. I think I may have been usurped as the Head Bouncer at the SHVII. :)

[Da Klugs]

Gobble gobble. :r

Glad the working out and weight loss is still going strong, Dave. I think I may have been usurped as the Head Bouncer at the SHVII. :)

There is a major difference between "elderly and fit" and "freaking scary". I think your job is secure. ;)

[icehog3]

There is a major difference between "elderly and fit" and "freaking scary". I think your job is secure. ;)

I am not an animal!!! :r :r

[King James]

I think I may have been usurped as the Head Bouncer at the SHVII. :)

:sw

Thought it was my job? :D

[DBall]

Jim and Tom together are trouble.

[icehog3]

:sw

Thought it was my job? :D

Meet me in Orlando, we have a job to finish. :r

Jim and Tom together are trouble.

Who, us? :r

[GreekGodX]

Got a great chest and shoulder workout in today. I was just really in the zone and hit extra sets and reps on most of my exercises.

[Da Klugs]

226 this morning. (From 260)

Been hitting it hard on the airdyne and keeping with the 250 push-ups a day. Been doing crunches for the abs a bit over the past month... notice a difference.

11 pounds to go.

[GreekGodX]

Keep it up Dave! I'm definitely rooting for you :wo :ze

[icehog3]

Just awesome, Dave! :tu

My lifting has been going great (knock on wood)....healthy, no real shoulder or elbow issues, everything is positive. Ohj, please let it last a while longer.... :)

[mosesbotbol]

226 this morning. (From 260)

Been hitting it hard on the airdyne and keeping with the 250 push-ups a day. Been doing crunches for the abs a bit over the past month... notice a difference.

11 pounds to go.

How do you break the push up sets? 10x25? That's a lot push up's with strict form for one day. Good for you!

[Da Klugs]

How do you break the push up sets? 10x25? That's a lot push up's with strict form for one day. Good for you!

It took a few months to be able to get to 100 consecutively.

Now I'm doing:
AM - 100 ten deep breaths then 50.
PM - 100 at night.

Not so sure how strict the form is ... try to do them pretty full, bounce the chest on the floor every few.

[Patrick B]

Had my first two off days in a row this year over the weekend thanks to a busy golf schedule. Golfing in the heat is dropping some pounds off and I'm actually enjoying doing it! Hmm, maybe even more golf is needed. :)

[DBall]

This morning thing is working out quite nicely... get to the gym around 6am and feel great for the rest of the day. Now, if I could only to bed at a normal-ish time.

BTW, squatted 245x8 on Tuesday... I think it's time to try for my goal of double my body weight for one next week (285). I'm finally getting back to where I was upper body lifting-wise before the cruise, cold and job change which made me take a month or so off... I lose it very quick, it seems...

[mosesbotbol]

Not so sure how strict the form is ... try to do them pretty full, bounce the chest on the floor every few.

A "real push up" comes from Yoga. The asana is called Chaturanga, which I think means plank in Sanskrit.

Strict push up's should really work most of the body. Many do not have the body straight as a plank with their arms totally aligned. In strict form, they are not meant to crank out 100 or speed sets. 5 seconds per push up sounds about right.

Now that obviously have the great base, you can go towards perfection and form. You'd end up dialing it back to 25-35 Chaturanga's as I think that would equal 100 "American" push up's.

Here's a couple of links. I know you'll immediately feel a huge difference in pump for your chest, arms, and core, especially the core. It's a natural progression to end up here.

http://www.myyogaonline.com/about-yoga/yoga-anatomy/why-are-yoga-pushups-chaturanga-so-difficult

http://www.yogabear.org/video/chaturangapush-up

[Da Klugs]

Most excellent, thank you! Remember I'm just trying to lose weight and live longer to enjoy my grandchildren, not be a beach adonis. :D

224.0 this morning so I'm past the orignal goal of 225. Going to work to 215 and see how I feel. Figure it will take 2-4 weeks to get and stabilize there.

It's the extreme cardio and calorie reduction that is helping now. First 20 lbs were much easier than the last 16. Been trying about 1000 calories a day on the diet and taking a one a day vitamin. It's not sustainable so figure it will take longer for the last 10 lbs.


A "real push up" comes from Yoga. The asana is called Chaturanga, which I think means plank in Sanskrit.

Strict push up's should really work most of the body. Many do not have the body straight as a plank with their arms totally aligned. In strict form, they are not meant to crank out 100 or speed sets. 5 seconds per push up sounds about right.

Now that obviously have the great base, you can go towards perfection and form. You'd end up dialing it back to 25-35 Chaturanga's as I think that would equal 100 "American" push up's.

Here's a couple of links. I know you'll immediately feel a huge difference in pump for your chest, arms, and core, especially the core. It's a natural progression to end up here.

http://www.myyogaonline.com/about-yoga/yoga-anatomy/why-are-yoga-pushups-chaturanga-so-difficult

http://www.yogabear.org/video/chaturangapush-up

[King James]

Most excellent, thank you! Remember I'm just trying to lose weight and live longer to enjoy my grandchildren, not be a beach adonis. :D

224.0 this morning so I'm past the orignal goal of 225. Going to work to 215 and see how I feel. Figure it will take 2-4 weeks to get and stabilize there.

It's the extreme cardio and calorie reduction that is helping now. First 20 lbs were much easier than the last 16. Been trying about 1000 calories a day on the diet and taking a one a day vitamin. It's not sustainable so figure it will take longer for the last 10 lbs.

Great job, Dave!

[icehog3]

Most excellent, thank you! Remember I'm just trying to lose weight and live longer to enjoy my grandchildren, not be a beach adonis. :D

224.0 this morning so I'm past the orignal goal of 225. Going to work to 215 and see how I feel. Figure it will take 2-4 weeks to get and stabilize there.

It's the extreme cardio and calorie reduction that is helping now. First 20 lbs were much easier than the last 16. Been trying about 1000 calories a day on the diet and taking a one a day vitamin. It's not sustainable so figure it will take longer for the last 10 lbs.

Great job, Dave!

Another year and it will be Dave fighting the bouncers. :)

[DBall]

Another year and it will be Dave fighting the bouncers. :)

If it weren't for him stepping in, it woulda been a brawl! :r

[icehog3]

If it weren't for him stepping in, it woulda been a brawl! :r

Yup....Friday night in jail for Jim and I. :eek:

[GreekGodX]

I was doing a drop set today on the leg press and after my one ear popped as if I changed altitudes. Anyone have that happen to them before? Really weird, went away after half a minute but kinda freaked me out.

[icehog3]

I have, Christos, it's similar to what happens upon a voluminous forced exhalation, and I have never had any follow up problems.

[icehog3]

Rows are strong.....pyramided up to 6 plates and a 25 on T-bar, then Bent Over rows to 315, DB rows with the 125s, and finished with some pull ups. Back is devastated, in a good way.

[GreekGodX]

I have, Christos, it's similar to what happens upon a voluminous forced exhalation, and I have never had any follow up problems.

I figured it had to do with how much I was exerting myself. What is voluminous forced exhalation?

[icehog3]

I figured it had to do with how much I was exerting myself. What is voluminous forced exhalation?

When something forces you to exhale beyond normal...a sneeze is an example, but not what I would compare to what happens in the gym to.

[drob]

Farkin' a, man! Developed some very noticeable pain in my right shoulder Thurs afternoon. It was still there Fri morning so I went to see the doc. Frickin' bicep tendinitis! No "pushin" for 2 weeks, she says. And just when I was making some real progress. Guess my back and legs are gonna get punished for awhile.

PS - picked up a Power Rack off a ebay Sunday. It arrived Thurs and is put together and waitin for some proper squats this week!

[mosesbotbol]

Rows are strong.....pyramided up to 6 plates and a 25 on T-bar, then Bent Over rows to 315, DB rows with the 125s, and finished with some pull ups. Back is devastated, in a good way.

6 plates on a t-bar row? That's impressive. I don't go beyond 2 plates with sets of 15. I usually go into them immediately after pull up's with no rest. I usually just stay with 90 lbs and go till exhaustion on the t-bar.

T-bar is overlooked back exercise and one of the best in my opinion; works well and is safe.

[icehog3]

I agree, Moses, I have used the T-Bar as one of my staples for back as far back as I can remember.

[PeteSB75]

Ok, so it's been a while since I've been to the gym. New baby will do that to you. I've started getting my sleep back in order and need to get started back on a regular schedule. I've basically been completely off lifting for 2.5 months, and the month before that was sporadic at best. Any advice for starting back in? I'm torn between easing back in with a light then medium week before hitting heavy and just going for the gusto straight off.

[Da Klugs]

Starting the week at 225 this morning. It's the lightest I've been on a Monday. Weekend food splurges feel good at the time. :)

Same Sunday-Thursday routine but added some leg lifts to get some lower ab work last few days. Tummy hurts this morning. :r

Me posting in this thread is like the "new guys" posting about their love of Gurkhas in the general forum. ;s

[icehog3]

We're glad to have you here, Dave, and your continued progress rocks!

Tore it up on shoulders and traps today....think I need a day off tomorrow. :r

[GreekGodX]

Starting the week at 225 this morning. It's the lightest I've been on a Monday. Weekend food splurges feel good at the time. :)

Same Sunday-Thursday routine but added some leg lifts to get some lower ab work last few days. Tummy hurts this morning. :r

Me posting in this thread is like the "new guys" posting about their love of Gurkhas in the general forum. ;s

You gotta start somewhere, right :tu

Shoulders and chest for me today.. I'm getting stronger just hoping that relates to some size gains. I've always judged it by the size shirt I wear. Hoping to get into all XL's by winter time :)

[DBall]

Holy **** did I tweak my neck. Ouch! :td

[icehog3]

Careful with that, Dan...yuo could end up like Frankenhog. ;)

[Da Klugs]

221 this morning. Slow, slow, slow but progress.

End of the week going to get some 38 pants. Started at 42, then 40 now... :)

[icehog3]

Slow and steady wins the race, Dave. :tu

[Blak Smyth]

I need to get myself back into shape.
Last night was supposed to be the first night of my new routine, but I went home with a bad headache. Somehow I still managed to have couple beers and a cigar though.
I will start the workout tonight, unless...



Side note: Dan (DBall), I see you are a BR fan based off the Suffer Avatar.
I am a huge Bad Religion fan, have been for many years.

[Da Klugs]

Milestone. Finally got below 220 ..... 219.8 tonight. :D

4.8 lbs to go then need to figure out how to stay there and have a normal life.

[King James]

Milestone. Finally got below 220 ..... 219.8 tonight. :D

4.8 lbs to go then need to figure out how to stay there and have a normal life.

Not uncommon to level out a little bit above the target goal, but nothing wrong with that, talking about a few lbs. Awesome job on the achievement though, Dave :tu

[mosesbotbol]

Milestone. Finally got below 220 ..... 219.8 tonight. :D

4.8 lbs to go then need to figure out how to stay there and have a normal life.

Make what you are doing now the "normal life" and you're all set. Have you ever had your hormone levels tested and evaluated?

[Da Klugs]

Make what you are doing now the "normal life" and you're all set. Have you ever had your hormone levels tested and evaluated?

Thats the issue. What I am doing is meant to:

Get fitter and lose weight.

At 215 need to shift to staying fit but dont need to lose more weight. ASs experienced in the past it was easy to slip into the gradual weight gain. Need to continue to exercise but eat sensibly but more normal calorie counts.

[Da Klugs]

power walked 3 miles sat and sunday at the lake.

hit the bike did the push-ups tonite,

217.1 :)

[Chainsaw13]

Nice work Dave. :tu

[icehog3]

power walked 3 miles sat and sunday at the lake.

hit the bike did the push-ups tonite,

217.1 :)

Solid! :tu

[Da Klugs]

The combination of cardio on the weekend, plus double cardio on Sunday seems to have helped get me a little nudge in this long journey. Didn't have to spend the first couple of days losing what was gained over the weekend.

216.4 this morning. 1.4 pounds from the goal weight of 215. Think its time to revise the goal again... 210 it is. :)

Trying to hit the 215 before I leave for the long weekend on Thursday. Hope not to come back "significantly heavier" but ya gotta have your priorites and the 4th is our big holiday at the lake.

[DBall]

I do ZERO cardio... I think I need to add that into my week somehow...

[Fordman4ever]

So the flight surgeon told me last week that I have to stop doing leg workouts(ones that work my quads) I might have to start physical therapy for an injury to my Quadraceps tendon where it attaches to the knee.

This really bums me out as I was really starting to like leg workouts. I was up to 700lbs on the leg press and just started getting into front squats. oh well, more time to get my bench up I guess.

Also, I saw this guy in the gym the other day wearing flip flops. I was just waiting for this guy to lose a toe.

http://i1135.photobucket.com/albums/m626/Earl_McCoy/2011-06-10_07-01-08_622.jpg?t=1309193468

[Da Klugs]

Spent $ 360 on 38 shorts at Dicks just now. Not a stretch relatively neutral/loose fit. Thought about 36's but .... could be a subsequent reward the the program goes further than intended.

[Blak Smyth]

Week two of lifting again starts tonight.
Last week my joints actually hurt while benching. been lazy for way too long!

[icehog3]

First half-gassed workout this morning in a long time....Just didn't have any drive. Been making nice gains for months, guess my body is telling me to take a day off tomorrow. Hockey game tonight, so maybe I can sleep in tomorrow before work.

[GreekGodX]

Spent $ 360 on 38 shorts at Dicks just now. Not a stretch relatively neutral/loose fit. Thought about 36's but .... could be a subsequent reward the the program goes further than intended.

Very nice Dave :tu Maybe we'll inspire you to get into 34's one of these days!

First half-gassed workout this morning in a long time....Just didn't have any drive. Been making nice gains for months, guess my body is telling me to take a day off tomorrow. Hockey game tonight, so maybe I can sleep in tomorrow before work.

You must have sent the drive to me.. I had a great workout, extra sets and great intensity for me today. We all have off days here and there Pops.

[icehog3]

You must have sent the drive to me.. I had a great workout, extra sets and great intensity for me today. We all have off days here and there Pops.

:tu Glad someone found it, Son!

I am not complaining, continuous strength gains for months, everything healthy (knocks on wood)....one bad day ain't gonna bring me down. :)

[Patrick B]

I've been golfing nearly every day and taking it a little easier with the lifting. Still getting it in, just not super intense. I am dropping some pounds so it's all good. Glad to hear everyone seems to be kicking ass at the gym!

[drob]

For today only - http://www.muscleandstrength.com/store/white-flood.html
because I knew some of you use it.

Monday started by 5th week of Rippetoe's SS. Squat is up to 200, deadlift to 230. Presses are still weak, but getting better. Time for a pre-w/o snack before hitting again today.

[Da Klugs]

Added leg lifts (30) to the routine a week or 2 ago. Hurts! But notice a difference in core definition/having a core around the middle vs a tire. Starting to see parts of me that have been buried for many years.

[drob]

Nice squat! :D

http://www.youtube.com/watch?v=GYmkx_yZ-bw&feature=related

[GreekGodX]

Nice squat! :D

http://www.youtube.com/watch?v=GYmkx_yZ-bw&feature=related

http://i150.photobucket.com/albums/s116/GreekGodX/Forum%20images/waynes-world-schwingOBEYGIANT-1.jpg

[alwayslit]

Nice squat! :D

http://www.youtube.com/watch?v=GYmkx_yZ-bw&feature=related......wow, I knew my workout was missing something.

[Da Klugs]

Did the math today and some interpretation based upon all the formulas etc.

Start april

260 Lbs. - 34% body fat

Today

214 lbs. - 19.4% body fat

Realistic goal

210 lbs. - 18.1% body fat

If I get a tapeworm

200 lbs. - 13.8% body fat :)

[zemekone]

If I get a tapeworm

200 lbs. - 13.8% body fat :)

go with the tape worm dave...

[DBall]

Thinking of joining Wolf Brigade... I need someone to motivate me...

http://wolfbrigade.net/blog/

[elderboy02]

Joined a gym today. Now I need to get some workout clothes.

What time of the day do you all usually take your weight?

[icehog3]

I only weigh myself once a week or so, Dan. Day to day flucuations can be based on many factors, and can be either frustrating or an illusion. I think the weekly weigh in will give a truer picture to progress in terms of weight change.

Also remember that sometimes the mirror, tape measure and bodyfat testing are better measures of progress than the scale.

[GreekGodX]

I do the same as Tom for the weighing. Weighing yourself everyday can be a big downer

[elderboy02]

Thanks Admiral and Christos :tu

[zemekone]

Ran 4.5 miles then followed up with 10 sets of 20 yard sprints...

[icehog3]

Dumbbell presses, seated barbell presses, standing cleans, barbell shrugs and dumbbell shrugs for me today.

[zemekone]

Dumbbell presses, seated barbell presses, standing cleans, barbell shrugs and dumbbell shrugs for me today.

tribute to you im gonna do that after Jiu Jitsu!

then more sprints :(

[icehog3]

tribute to you im gonna do that after Jiu Jitsu!

then more sprints :(

Go Gerry Go! :D

[Da Klugs]

go with the tape worm dave...

OK.... :)

198 today. Been fighting around 200 for a couple weeks. Starting at 198 means this is the week for some movement.

Doubled my cardio (Ride in the morning now plus at night) and trying to stay below 1500 calories a day.

Getting leaner but the weight is tough tough to lose now. 62 pounds in just under 4 months is pretty good... just want to get to 65 (195).

Been tightening my but cheeks when I think of it during the day. :r

[zemekone]

OK.... :)

198 today. Been fighting around 200 for a couple weeks. Starting at 198 means this is the week for some movement.

Doubled my cardio (Ride in the morning now plus at night) and trying to stay below 1500 calories a day.

Getting leaner but the weight is tough tough to lose now. 62 pounds in just under 4 months is pretty good... just want to get to 65 (195).

Been tightening my but cheeks when I think of it during the day. :r

holy $h!t dave, you mean you have only 30 lbs on me! good effing job man!

[icehog3]

Been tightening my but cheeks when I think of it during the day. :r

Save a little of that for the Herf. ;)

[Da Klugs]

Can't pass up a chance to multiqoute the thread namesakes....

holy $h!t dave, you mean you have only 30 lbs on me! good effing job man!

And 10 of it is undigested red meat in my colon.

Save a little of that for the Herf. ;)

The colon will always be there for ya big guy. :) Call me to coordinate schedules.

[LasciviousXXX]

holy $h!t dave...

Save a little of that for the Herf....

Can't pass up a chance.....


4 of 11 on the same page, uninterrupted :tu

Awwwww yeah!

And just to be on topic, I've started incorporating resistance training into my routine.

[Da Klugs]

4 of 11 on the same page, uninterrupted :tu

Awwwww yeah!



Tom counts as 2 cuz he's the heaviest. :r

[icehog3]

Tom counts as 2 cuz he's the heaviest. :r

Well above you now, My Friend. but Peter and I may have to "weigh-off" for the title. :r

[zemekone]

10 sets of 10 of cleans and 30 min cardio...

[zemekone]

4.5 mile run, 10 days out of tournament

[icehog3]

Back/Chest superset workout today, hockey game tonight.

Good luck in the tournament, Gerry! :tu

[LasciviousXXX]

Way to go gentlemen :cool:

Hit the heavy bag for 2 rounds today. Going to see if I can squeeze in some jogging before heading out for a birthday dinner for a friend and then off to work for a 14hr shift.


BTW.... ToE only page??? Nice :tu

[zemekone]

Good luck in the tournament, Gerry! :tu

thanks tommy! :salute:

good skill tonight!

[zemekone]

4 miles on the treadmill and 5 min on the jacobs ladder... time to tweek the diet a lil bit more

9 days out...

[icehog3]

Seated military, one-arm dumbbell military, rear delts, barbell shrugs, dumbbell shrugs.

Go Go Gerry! :tu

[zemekone]

one-arm dumbbell military

tom how do you like those?

[icehog3]

tom how do you like those?

Good, I seem to get some decent core effect from them as well....a nice change of pace.

[zemekone]

3 mile run... weight is on track...

8 days...

[mosesbotbol]

Has anyone been perscribed Sermorelin?

What did you think of it? How long do you take it for? What was your before and after metrics?

[zemekone]

Has anyone been perscribed Sermorelin?

What did you think of it? How long do you take it for? What was your before and after metrics?

moses havent used it or know of anyone using it...

30 min on the ellipitical 30 min on the treadmill...

decided to go down a weight class...

gonna try to lose 12lbs in 7days... :bx:ze

[icehog3]

Kick some arse, Gerry!

I have not either, Moses.

Heavy chest workout today, really did a number on it. Back, and hockey, tomorrow.

[zemekone]

Gonna go run my conditioning class....

Spar for like 2-3 hours...

Shoulder day (one arm presses)... ;)

1 hour of cardio... :(

[icehog3]

Shoulder day (one arm presses)... ;)

(

Nice! :tu

Warmed up with heavy seated cable rows, then went to heavy barbell rows, T-bar rows, dumbbell rows and finally a killer routine of pull-ups, dropping time bewteen sets until I got down to 15 seconds....only got 5 that last set! :r

[GreekGodX]

Deadlifts today and hit hamstrings very hard.. Sumo deadlifts, rack pulls, romanian deadlifts, power cleans, kettle bell swings, leg curls, and broad jumps.

[icehog3]

Yer legs must be like tree trunks, Son! :r

[Angry_Pirate]

Chest and tri's today :tu

[zemekone]

hour on the treadmill killed me...

gonna step on the scale today...

spar, chest, and tris...

[icehog3]

Hockey last night, legs today. Tomorrow I will search for a Rascal. :r

[GreekGodX]

Hockey last night, legs today. Tomorrow I will search for a Rascal. :r

Turning them into Redwoods I see :tu

Back and Biceps for me today.

[icehog3]

Turning them into Redwoods I see :tu

Back and Biceps for me today.

Nah, my legs were much bigger before I started playing hockey 3-4 nights a week, Son....now I am just in it for power and endurance. :)

[zemekone]

this dieting thing to make the lower weight class sucks :(

weak as hell, cardio sucks...

and forgot to step on the scale :(

[icehog3]

Keep pushing, Gerry, not long to go. :tu

Off day! :wo Then I will train 7 straight before heading to Shack and taking 5 off.

[zemekone]

hour of cardio this am...

[Da Klugs]

hour of cardio this am...

:tpd:

And will do another hour tonight... then repeat tomorrow.

[GreekGodX]

Keep pushing, Gerry, not long to go. :tu

Off day! :wo Then I will train 7 straight before heading to Shack and taking 5 off.

2 workouts a day for me until Shack :ze 1 workout will be what I normally do and the other will be a lighter 30-40 minute workout same muscle group. There will definitely be some sled pulling in that second workout.

[icehog3]

Gonna try to fight through this chitty summer cold for a chest/back workout today. Might have to visit the doctor tomorrow if this isn't any better, don't wanna be sick at the Shack again.

[zemekone]

got off the scale... 164.2 gotta be under 168.5! :D

day off jiu jitsu tonight, i might just jump on the treadmill for a hour long walk on a incline and some pullups...

[icehog3]

Nice job Gerry! :tu

Despite this awful cold, my strength and endurance both were good as I supersetted chest and back today.

Dumbbell Bench - Weighted pull-ups (+25 pounds)
Barbell Bench - Bodyweight pull-ups
Incline Bench - T-bar rows
Dips - Barbell Rows
Flyes - Wide grip pulldowns

Going to the doc tomorrow anyway though, I am gonna get a weeks worth of antibiotics in me prior to Shack.

[zemekone]

Despite this awful cold, my strength and endurance both were good as I supersetted chest and back today.


thats what warriors are made of :tu

[Da Klugs]

Been at the double cardio (riding the airdyne in the morning and evening for about an hour each) for a couple weeks now. Been eating more as well so even though I'm burning over 1000 calories a day with exercise, things have slowed down.

194 even this morning a new low. Thinking about where this all ends up is a difficult thing. My addictive personality hooked up with the weight loss process leading to ever lower weight goals.

260 was the starting point with a goal of 225

Seemed reasonable. Losing 35 pounds and feeling better about things. Made the weight in 2 1/2 months so...

225 became
220 which became
215 which became
210 whcih became
200 which became
195 which is now....

190 (and thats a lie have 185 on my spreadsheet)

Need to redirect my focus to certain fitness aspects vs the obsession with weight.

[GreekGodX]

Did squats yesterday. Always a fun workout. Back Squats, Front squats, Partial squats, weighted jumps, and vertical jumps (no weight). My white shirt was see through by the end of the workout. Hit the sled 3 hours later. Sprinting forward drags and backward drags for 30 yards, 4 sets of each. Then alternated forward and backward drags for 5 minutes. My legs were on fire but it felt good.

This morning did shoulders. Sooo many reps/sets. Felt good still need to work on shoulders more. Definitely a lagging body part for me. I'll be hitting the sled later on :D

[zemekone]

225 became
220 which became
215 which became
210 whcih became
200 which became
195 which is now....

190 (and thats a lie have 185 on my spreadsheet)


man dave! im so happy for you, but if you get to 185 that would be sick, i think last time i saw you i was 185!

2 days out from this tournament i feel pretty good, weight is where i wanna be strength is a little bit low, but good...

45 min on the treadmill is all my legs had today...

[icehog3]

Tried to make Gerry proud again today with a heavy shoulder and trap workout. After that went to the doc and got some meds to get me healthy by Shack time.

2 days....kick arse, My Brother! :bx

[GreekGodX]

This morning did shoulders. Sooo many reps/sets. Felt good still need to work on shoulders more. Definitely a lagging body part for me. I'll be hitting the sled later on :D

Skipped the sled last night and instead did a second shoulder workout. My shoulders were on fire.

[zemekone]

made weight...

lost to the 1st guy :(

back to the drawing board...

chest and tris tonihgt...

[Blak Smyth]

made weight...

lost to the 1st guy :(

back to the drawing board...

chest and tris tonihgt...

BJJ Tourny?

[zemekone]

BJJ Tourny?

yup

[icehog3]

Sorry, Brother, but whatever doesn't kill you will serve to make you stronger. :)

One more workout tomorrow, then 5 days of R&R. I feel good, but I am sure the body could use the break.

[Blak Smyth]

yup

Nice bro, I saw you said you were sparring, are you doing MMA?
Do you do Gi?
I was training MMA for about a year and sprained my hand pretty bad so I stayed with BJJ for a while and never really went back to striking. I have been taking sometime off from BJJ for a few reasons but I really miss it.

I really hated compititions, soo much nervousness for a few minutes of work.
I competed in three, lost my first match twice by 2 points and finished second once. I hate spending the whole day waiting to compete and then losing the first match blows.

[zemekone]

Nice bro, I saw you said you were sparring, are you doing MMA?
Do you do Gi?
I was training MMA for about a year and sprained my hand pretty bad so I stayed with BJJ for a while and never really went back to striking. I have been taking sometime off from BJJ for a few reasons but I really miss it.

I really hated compititions, soo much nervousness for a few minutes of work.
I competed in three, lost my first match twice by 2 points and finished second once. I hate spending the whole day waiting to compete and then losing the first match blows.

i train mostly gi and i totally feel you being in that bullpen foe hours sucks so bad...

[zemekone]

planning on switching things up cuz of this 10k i do every year...


planning on running 4-5miles in the am: mon, wed, fri

sprint work: tues and thursay

training bjj: sun, mon, tuesday, thurs, sat afternoons

weight training: sun, mon, wed, thurs, fri

looks like mondays are gonna suck :(

[icehog3]

Another reason for "Ugh Monday".

Had my last workout before Shack this morning, did some legs, chest, and a shitload of pull-ups. 5 days off when I don't really want them?...Good for the mind, good for the body.

[GreekGodX]

Too bad you couldn't go farther in the tourney, Gerry. Just motivation to do better next time :tu

Been doing my normal workouts plus a second workout for a bunch of days. Thinking I over did it in preperation for days off for Shack. Might just do a lighter workout.

[elderboy02]

I have been going to the gym 4-5x/week. So far, I have lost 12 pounds. How many minutes of cardio do you all do?

[kaisersozei]

I have been going to the gym 4-5x/week. So far, I have lost 12 pounds. How many minutes of cardio do you all do?

Now, 3x/week for about 45 minutes. Typically get my average heart rate into the 75-80% of max for the duration. I also do 5-10 minutes of light cardio to warm-up on weight days.

[zemekone]

got my 4 mile run in...

[Sanitariumite]

Man, I haven't been on this forum in what feels like years...

Last time I was on here, I'd lost a little weight from my starting point of 315, as I intended to join the Marines. Today I'm down to 185lbs, and a US Army Infantryman, stationed in Germany.

I don't know how I ever fell out of checking this place on a daily basis, but it felt good to log in, and see that this thread is still here. I turn 25 today, and am planning on having my first cigar since Christmas '10. A Cohiba robusto I picked up last weekend in Amberg.

Keep lifting hard, and you'll be seeing more of me around these parts now.

[Sanitariumite]

Also, have any of you tried Animal Rage yet?

[icehog3]

Congrats on your amazing progress, Adam. :tu

[zemekone]

3 mile run...

was watching old rugby games all yesterday... i need wheels like those guys!

tonight BJJ, Chest and Tris...

[icehog3]

Back to the gym today after 5 days off with some hard drinking included.

Got on the scale and had lost 10 pounds at Shack....Liquor musta killed my appetite. :r

A tad sluggish but a decent workout today. Hockey (playoff) game tonight, so food and rest for the next few hours.

[GreekGodX]

Good to be back in the gym. Weights were up which I attribute to the few days off. I lost 5 pounds probably all water.

[icehog3]

Wow....more than a month, how's everyone's training going?

I have been on a gaining cycle, lifts gong back up and soreness in the joints coming down.

Finished with a Prohormone cycle of SUS500 (Old formula), and am getting ready to try a new one. Combination of 1-Methyl and I-gh-1 from LG Sciences, along with a couple non-PH supplements. I'll let you know how it seems to be working after a few weeks on.

[icehog3]

Killer back workout today, did it hard and fast as I needed to save a little or hockey tonight.

4 Supersets - Pull-ups (to failure) & Bent Over Barbell Rows

4 Supersets - T-Bar Rows & Low Cable Rows

4 sets - Wide grip Pulldowns.

[King James]

I got a good chest workout in yesterday and did cardio today. Been hard to stay consistent with school kicking my ass, but trying to get to the gym at least 3 times a week

[icehog3]

Finished with a Prohormone cycle of SUS500 (Old formula), and am getting ready to try a new one. Combination of 1-Methyl and I-gh-1 from LG Sciences, along with a couple non-PH supplements. I'll let you know how it seems to be working after a few weeks on.

One week into the new PH cycle, and already making gains in both strength and bodyfat loss. I will keep y'all up to date if the cycle continues to be successful.

[GreekGodX]

One week into the new PH cycle, and already making gains in both strength and bodyfat loss. I will keep y'all up to date if the cycle continues to be successful.

Go Pops! Gooooo! I hear LG makes some effective PH. Glad to hear it is working so far.

Off to the gym shortly for me. Squats for me today. I had a dream about working out last night so it better be a premonition for a great workout :ze

[icehog3]

Hope it was a good squat day, Son! :tu

I am off to the gym for a good workout before the MoB Herf.

[icehog3]

Back today, and had extra zip so threw in shoulders too.

My back workouts have been outrageous lately, strong, intense, just great. If I could get the same results with all my other parts, I would be thrilled.

[PeteSB75]

Hmm, looks like you guys have not been keeping the benches and bars warm while I was away, or if you are you aren't talking about it...

Anyway, I'm back after 6+ months off, having a baby in the house plays holy havok with your sleep schedule. I managed to get in the occasional ride (cycling) over the summer, but lifting has been a non-starter. Started back last week and getting back in is a painful process, even going light to start. Anyway, back and chest for me this morning, deads, flat bench, lat pulldowns and incline bench.

[GreekGodX]

I was just thinking about this thread this morning at the gym, Pete.

Let the weight gain begin!! Looking to try and add some size to my shoulders, gain some back width and fill in my upper chest. Starting at 213. Looking to get up to 240 and drop to 200 after March. 200 would be my lightest I believe since 2008, but my summer goal is "stage ready" physique. We'll see how the weight gain and the subsequent weight loss goes. Being in law school full time doesn't really leave a bunch of time for adequate diet planning, meal making and working out.

[icehog3]

Good luck, Christos....be careful with bulking too much, it isn't as easy to cut as you might think while still retaining the muscle you have put on. Youth is on your side though. :tu

Been hitting it hard, making strength gains and doing the best I can to control the damage that age does to ones core. Get a much needed 4 days off the gym this weekend, my first significant break since mid-August.

[GreekGodX]

Good luck, Christos....be careful with bulking too much, it isn't as easy to cut as you might think while still retaining the muscle you have put on. Youth is on your side though. :tu

Been hitting it hard, making strength gains and doing the best I can to control the damage that age does to ones core. Get a much needed 4 days off the gym this weekend, my first significant break since mid-August.

It will definitely be a gradual bulk and a gradual cutting process. I'd like to hit my highest weight by March and then hit my lowest weight by June/July time.

Tweaked my knee today squatting. I think I was just going too light and came up too quick on a rep.

[DBall]

I'm trying to gain too.. thanks to the Christos "3000 Calorie A Day" diet. I'm on day 5 and it's a part time job, it seems. Gym about 4 times/week and finally starting to see some gains with what I can bench/lift/press/etc after a long lull of no gains. Got up to 145 lbs (first thing in the morning) and thinking I may actually be able to ht 150. This is easily the most I've ever weighed (and yes, I know that probably sounds pretty funny).

[mosesbotbol]

If you are at 150, the gains will be quite dramatic vs someone weighting 200+.

[Blak Smyth]

I have recently been working out again after a looong slack off period.
Do you guys mind if I chime in here?

[DBall]

If you are at 150, the gains will be quite dramatic vs someone weighting 200+.

Lifting gains? They were dramatic when I first started going to the gym a little over a year ago or so... I have plateaued for quite a while. Now that I'm getting myself there 4x/wk, I'm finally feeling like I'm stronger. Tis a good feeling.

Now... back to eating... :r

[DBall]

I have recently been working out again after a looong slack off period.
Do you guys mind if I chime in here?


Tis an open forum, Shane... chime away! :D

[mosesbotbol]

Lifting gains? They were dramatic when I first started going to the gym a little over a year ago or so... I have plateaued for quite a while.

2.5's my friend. 2.5's.... They are a personal trainer's tool of the trade to show gains for their clients. Keep a journal and use micro weights for increases. If every week or two you added an 5 lb to your bench, you will have results that speak for themselves. :noon

Have you considered moving off of primary free weights into Yoga to build power? Shifting focus to Yoga will really make you "stronger" and then circling back to weights you'll notice the improvements with a stronger core allowing more focus on the muscle group you are working on.

One 90 minute class a week (of "Power Yoga") for 10 weeks will transform you.

[DBall]

Had a great workout yesterday... legs and shoulders. Then, as I was putting my coat on of all things, I felt stabby/tearing type pain in my shoulder. AWESOME!

Ugh... It doesn't hurt too bad today, only at certain times... here's to hoping it's nothing big...

[mosesbotbol]

Ugh... It doesn't hurt too bad today, only at certain times... here's to hoping it's nothing big...

Put ice on it?

[icehog3]

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

[Bax]

I just joined a local gym. It'll be the first time I've set foot in one in about 5 years! Any advice for a start up routine? They've got lot's of HammerPress and free weights.

[icehog3]

Just take it slow and don't overdo the first few workouts, Tim. Getting so sore that you can't train defeats the purpose...and getting injured is even worse. If you haven't trained with HammerPress before, maybe one of the trainers can give you some tips. Good luck! :tu :ze

[icehog3]

Finished with a Prohormone cycle of SUS500 (Old formula), and am getting ready to try a new one. Combination of 1-Methyl and I-gh-1 from LG Sciences, along with a couple non-PH supplements. I'll let you know how it seems to be working after a few weeks on.

Today was my last day on the cycle. It really felt like it kicked in the last week, so I am going to take an anti-estrogen supp. for 3 weeks and start the LG Sciences products again, hoping to build on what I have started.

[mosesbotbol]

I just joined a local gym. It'll be the first time I've set foot in one in about 5 years! Any advice for a start up routine? They've got lot's of HammerPress and free weights.

Divide your time equally between:

1. Weights
2. Stretching
3. Cardio

No matter which of the three, start your workout by doing 10 minutes on treadmill at 3.5-4.0 mph to warm up.

As icehog3 mentioned utilize the staff to help you out.

[Bax]

Thanks for the tips fellas, took it light today and did 10 on the treadmill to boot.

[icehog3]

Long time no updates...figure maybe we will get some business as the New Year progresses.

Me, I got cortizone shots in both shoulders a couple weeks ago, and it has made training chest and shoulders much more bearable. No more tears streaming down my
face as I do heavy military presses. :r

Have some ongoing soreness in my right biceps tendon, training through it but it is definitely affecting my arm, and to some extent my back, workouts. Been through this before though, and will get through it again.

Right now trying to train heavy while decreasing my calories by about 50%. Want to try and keep all the muscle while thinning out my torso. So far energy levels have been good for several weeks despite the reduced diet.

So what's up with youse guys?

[zemekone]

So what's up with youse guys?

have had a sparined Left knee, micro tears in the left shoulder, and sprained left elbow, just been dooing cardio...

today:
hurricane training
deadlifts 5x10
rope pulls throughs 5x10
weighted dips 5x10
abs 5x10

explaination for hurricanes: treadmill 10mph 10% incline 9 sets of 15sec after each set make sure you bring your heartrate back to 120bpm everyother day you raise the time you are running for...

[mosesbotbol]

Me, I got cortizone shots in both shoulders a couple weeks ago, and it has made training chest and shoulders much more bearable.

That sucks. Have you tried taking Wobenzym N? It works great with 40+ years of use behind it.

http://wobenzym-usa.com/

[icehog3]

That sucks. Have you tried taking Wobenzym N? It works great with 40+ years of use behind it.

http://wobenzym-usa.com/

I have not, Moses, but I would love some more practical information. I tried Animal Flex for a short time, but something in the ingredients brought back my kidney stone issue, which I hadn't had a problem with for several years before starting thr supplement.

Ingredients: http://www.animalpak.com/store/html/packaging_image.cfm?id=299

Moses, have you used the Wobenzym? If so, can you tell me your experiences, or if you have not, can you tell me what you have seen/heard from friends? Thanks, I am always interested in something that may help.

[BigCat]

Want to try and keep all the muscle while thinning out my torso. So far energy levels have been good for several weeks despite the reduced diet.



Does this work? I've always read that if you're losing weight you're losing fat and muscle. I'd love to lose some fat while keeping some muscle, especially after this past month. :D

[icehog3]

Does this work? I've always read that if you're losing weight you're losing fat and muscle. I'd love to lose some fat while keeping some muscle, especially after this past month. :D

It's worked for me in the past.

[icehog3]

Did some web research on the Wobenzym, and think I will give it a try. I'd still like your insight though, Moses.

I hope it wasn't the Bromelain in the Animal Flex that aggravated my kidney stone condition, that seems to be the only common ingredient with Wobenzym that I noticed.

[mosesbotbol]

Moses, have you used the Wobenzym? If so, can you tell me your experiences, or if you have not, can you tell me what you have seen/heard from friends? Thanks, I am always interested in something that may help.


I have used it and worked pretty well when my back was inflamed. The tricky part with this supplement is that it needs to be taken on an empty stomach; twice a day. You have to plan you day-meals around it. This could be a good thing if you are trying to hone your diet some.

[mosesbotbol]

One thing to consider beyond the acute injury is preventing and/or mitigating inflammation in the big sense. Inflammation is a real negative impact to the body and we should all consider a holistic all encompassing solution that includes, diet, supplements, and pre-post workout routines.

One of the best old school things one can do is ice bathes after working out. Not everyone has access of the cajones to sit in a ice bath, but recovery times after working out are much shorter.

[icehog3]

Thanks, Moses, I am picking up a one month supply to see how it works for me.

[Liquid Smoke]

Any routines you guys would recommend? I have been on a hiatus and need a good routine to kick my ass back into shape.

[icehog3]

Any routines you guys would recommend? I have been on a hiatus and need a good routine to kick my ass back into shape.

Weight training? Cardio? Lose weight? Gain muscle? Tone?

It's tough to recommend a routine to someone unless you have at least some idea of their goals.

[mosesbotbol]

Weight training? Cardio? Lose weight? Gain muscle? Tone?

It's tough to recommend a routine to someone unless you have at least some idea of their goals.

Cardio and stretching until you have more details. Everyone benefits from 30-60 minutes of steady, attainable cardio followed by stretching.

To expand on that; I would divide your time equally between weights, cardio, & stretching. Each are equal in importance.

If there's a good Yoga studio around, you can get all three in one shot.

[Liquid Smoke]

Weight training? Cardio? Lose weight? Gain muscle? Tone?

It's tough to recommend a routine to someone unless you have at least some idea of their goals.

Sorry, I'm looking for a good weight training routine with some cardio thrown in. Weight training and muscle gain being the major focus.

[icehog3]

I'd do the basics for weight training until you get back into it, and maybe split my routine into 2 or 3 days.

No need to do shaping/refining movements until you get a solid foundation. That being said, I would hit 2 or 3 of the following movements for each bodypart:

Chest:

Bench press (barbell or dumbbell)
Incline press (ditto)
Dips

Back:

Pull ups
Bent Over Rows
T Bar rows
Cable pulldowns

Legs:

Squats
Leg Press
Hamstring curls

Shoulders:

Military press
Seated press (barbell or dumbbell)
Rear delt flyes (dumbbells)
Shrugs

Biceps:

Barbell Curls
Dumbbell Curls
Preacher Curls

Triceps:

Close grip bench press
French Curls
Pushdowns

Vary your movements, order, weights v. reps, etc. Once you feel you need to add more, you can change the routine to something less basic. Though I have been lfting for 35 years, and still do basic movements (varying weight v reps, order, etc) 90% of the time.

[mosesbotbol]

I'd do the basics for weight training until you get back into it, and maybe split my routine into 2 or 3 days.

Weider Principles.

[icehog3]

Weider Principles.

Oldies but goodies.

[Liquid Smoke]

Appreciate it :tu, now to get down to it.

[DBall]

Been very serious about the gym the last couple months (5-6x/week) and pretty sure I broke my finger today at the gym. Effffff. This is gonna make things difficult... I hate injuries because it's so hard at first to miss the gym and then after a period of time, it's hard to get back into it with the vigor I had pre-injury.

[icehog3]

I have continued to work out with broken fingers before, Dan...just try to pick exercises that work around it, even focus on legs if you have to...but stay in the groove. I'm just sayin'.... :)

[mosesbotbol]

I broke my finger today at the gym. Effffff.

That sucks. I guess you won't be curls for a few weeks. See this as a moment to focus on other exercises. Anything that has the hand above the heart should be okay as long as death grip isn't needed. Pull up's with straps, pull downs, squats, shoulders... Cardio in any form could make the blood pound in your finger though, so be careful with that.

If gym is out, at least cut down the food intake until you get back.

[icehog3]

Dan doesn't have any bodyweight concerns, Moses, believe me. :)

[DBall]

Dan doesn't have any bodyweight concerns, Moses, believe me. :)

Hahaha... true that. I might even eat more and try to gain some weight during the lull. I can't do it while working out, it seems... ;)

[NeuRon]

Dan, rest the finger, and maybe go out for steak and twinkies 5 times a week. You can use it.. LOL. jk man hope your finger heals up soon!

BTW, how did that happen?

[GreekGodX]

Dan just needs to lock himself in a McDonald's for a month and that may fix his lack of weight problem :r

Ending a workout routine this week. Thinking about getting into some Dogcrapp training on the recommendation of a former bodybuilder, now powerlifting trainer at my gym. I've used some of their principles before to some success but never actually gone all in. We'll see. Also got some ebooks to look over.

[icehog3]

Looked into the Dogcrapp training on a couple websites, it looks pretty intriguing. Might give it a shot at some point, Christos.

[DBall]

Dan, rest the finger, and maybe go out for steak and twinkies 5 times a week. You can use it.. LOL. jk man hope your finger heals up soon!

BTW, how did that happen?

The headrest on the crunch machine... it swung down and the metal bar that holds it hit the finger (right ring finger, right where a ring would go).

[mosesbotbol]

Once (about 20 years ago) I was unloading the bench press and did not see 10lb plate on the end…. Needless to say, it came off and landed directly on my big toe, shattering it into a dozen pieces. Man, did that hurt. Doctor had to cut a hole in the nail to relieve the swelling

[GreekGodX]

Looked into the Dogcrapp training on a couple websites, it looks pretty intriguing. Might give it a shot at some point, Christos.

Intensemuscle.com is a forum created by the guy that put together Doggcrapp training. Apparently I've been a member there since 2006 but never posted :sl I used their intense stretching with my work sets and I would get insane pumps. Primarily used it for bicep work.

I'm debating between that and some workouts from Jon Meadows.

Unpaid plug: if you want to gain weight buy a vitamix blender. That thing will make anything drinkable. Equally easy calorie intake. I'm loving it.

[icehog3]

That sucks. Have you tried taking Wobenzym N? It works great with 40+ years of use behind it.

http://wobenzym-usa.com/

Got it in yesterday, started taking it last night.

Moses, how long does it usually take to feel results...a couple weeks?

Son....gonna try to heal up a couple nagging minor injuries and then give that Dogcrapp a serious look.

[mosesbotbol]

Got it in yesterday, started taking it last night.

Moses, how long does it usually take to feel results...a couple weeks?

Son....gonna try to heal up a couple nagging minor injuries and then give that Dogcrapp a serious look.

You should feel something within 4-5 days I think. Ready to take a hit from Chara in two weeks.

[icehog3]

You should feel something within 4-5 days I think. Ready to take a hit from Chara in two weeks.

4-5 days, awesome, better than I was hoping for Moses.

I'm playing against Chara in two weeks? Sweet! ;) :r

[icehog3]

Did a modified Dogcrapp workout today....not strict DC, as I felt like I needed a little more volume, but after my two heavy drop sets (dropping reps, not weight), I only did a total of 9 sets for chest before doing the extreme stretching finish. Really feel like I trashed (in a good way) my pecs, going to do something similiar for back tomorrow. If the gains come steady, I will tweak the workouts as I go along to be truer to the DC profile....just tough to lower the volume so much after so many years, but I am trying to give it a go.

[Mr.Erskine]

Got back to the gym, last week, after a year and a half hiatus because of working on my degree, and the baby.

It feels a little weird, and I know that it's going to take time to get moving again... but hopefully my body will remember quickly.