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bonjing
06-18-2013, 11:23 PM
No real lifting for me the past two weeks. Screwed up my shoulder and the elbow has been acting up. My right elbow swelled up again and I've decided to stop taking ibuprofen for the sake of my liver.

MarkinAZ
06-19-2013, 09:47 AM
Brisk walk with the dawg this morning, pwo drink and into the garage:

Standing reverse curls x5/8reps
Standing bicep curls x5/8reps
Standing french press x5/8reps
Standing upright row x5/8reps
Standing press x5/8reps

Damn fine wo this morning and probably my best to date:tu

icehog3
06-19-2013, 01:13 PM
Bis and abs today, another workout working around my bicep tendon, but was actually able to do some curl bar curls at the end with little/no pain.

Adriftpanda
06-20-2013, 10:42 AM
Out of town for a few days but still managed to look up a 24 Hour Fitness. Played some ball with the locals and then did some back. Boy, that gym was nasty hot.

Wide grip pull ups ---- sinlg arm row
chin ups ---- reverse grip lat pull downs
bent over rows

icehog3
06-20-2013, 02:14 PM
Legs today, squats up to 365, then some curls and presses. No hockey until Saturday, so it was a good day to blow them out.

Adriftpanda
06-20-2013, 04:55 PM
thought it was chest day but my partner said back day... so did back again... oh well, felt good lol.

RobR1205
06-20-2013, 06:20 PM
Chest Day:

Bench Press for 225x12,10 and 275x6,6
Pec Dec for 225x12,10,8,8
Alternating Dumbbell Press 70x10,8,8,6

MarkinAZ
06-21-2013, 09:48 AM
Friday morning workout....:ze

Standing reverse curls x5/8reps
Standing bicep curls x5/8reps
Standing french press x5/8reps
Standing upright row x5/8reps
Standing press x5/8reps

...:wo

icehog3
06-21-2013, 11:00 AM
Back today, slowly going back up on first rowing exercise to see how the shoulder feels/

T-bar Rows to 295
Barbell Rows - high rep sets at 245
Wide Cable Rows to 270
Pullups +45 lbs

Adriftpanda
06-24-2013, 05:17 PM
Back day, along with some arms and abs. Tried a new exercise today, bent over lat raises with cables, something new and a nice stretch.

icehog3
06-26-2013, 10:12 AM
Missed 3 days, but it was worth it. :wnr

Adriftpanda
06-26-2013, 01:53 PM
I'm sure it was, Tom. Saw your pictures on Facebook. Bad ass!

Well skipping legs 2 weeks in a row was fun but its time to train them. Tired, so I'll just take an extra scoop of pwo to kick start my engine.

icehog3
06-26-2013, 02:30 PM
I am actually gonna take PWO before hockey tonight, Huy, I am one tired hog.

Adriftpanda
06-26-2013, 06:23 PM
I am actually gonna take PWO before hockey tonight, Huy, I am one tired hog.

I've done that many times with my basketball games. Hat trick for me tonight, Tom. I'll give you a big smooch at socal if you do :r

icehog3
06-26-2013, 08:28 PM
I've done that many times with my basketball games. Hat trick for me tonight, Tom. I'll give you a big smooch at socal if you do :r

Talk about incentive! :ih :ih :ih :wo

Adriftpanda
06-28-2013, 03:55 PM
Well... Tom??

Back day, felt like a monster. Got a sample of Bullnox to try. It was okay, but something I wouldn't buy.

So starting next week, I will have to take a 12 week detox from my PWO. Not by choice, doctors order. I have to be on some meds and I cannot have any of my pwo. I sent her the label and she responded back with NO!! Maybe this is a good thing, I'll save some money this way. Maybe I can afford a 1994... Tom, Jay. Stop it.

icehog3
06-28-2013, 04:19 PM
Well... Tom??

Back day, felt like a monster. Got a sample of Bullnox to try. It was okay, but something I wouldn't buy.

So starting next week, I will have to take a 12 week detox from my PWO. Not by choice, doctors order. I have to be on some meds and I cannot have any of my pwo. I sent her the label and she responded back with NO!! Maybe this is a good thing, I'll save some money this way. Maybe I can afford a 1994... Tom, Jay. Stop it.

No goals, but 4 assists.....that worth a hug anyway? :r

Back day for me as well, shoulder feeling more stable so took it up to 325 on the bent over rows. Only 270 for Tbars, but then added some weighted pullups, good back shred...and my forearms are still cramping up 6 hours later. :r

MarkinAZ
06-29-2013, 11:38 AM
Took seven days off to rest my right arm/bicep which appears to be the ticket, cuz it felt really good this morning during my workout in the garage:

Standing reverse curls x5/8reps
Standing bicep curls x5/8reps
Standing French curls x5/8reps
Standing upright row x5/8reps
Standing press x5/8reps

Think I'm going to revert to working out three days a week (ie, TU, TH, SAT) and take two days off for rest (SUN, MON). I'm ready to bump up another five lbs on the std. French curls to eighty lbs, and will wait until TU to place that into effect.

Have a great Saturday everyone:tu

MarkinAZ
06-29-2013, 02:02 PM
www.fitrx.com (http://www.fitrx.com) has a FREE SHIPPING code going on through July 8th on any OPTIMUM NUTRITION item. The code is OPTIMUM15...:ze

icehog3
06-29-2013, 02:57 PM
I was just in their retail store buying some Optimum Nutrition BCCAs. :r

Adriftpanda
06-30-2013, 12:13 AM
I need to find a pwo that does not contain caffeine or creatine... docs order.

Chest day today, went moderate on everything but felt pretty good on incline db so I went heavy on that exercise.

Treated myself to a nice cannoli and some cheesecake tonight.

jdakine
06-30-2013, 03:47 AM
Finally made it back into the gym today. Just some light chest and triceps. Shoulder hurts either training or resting, so back at it. Maybe short lived as I get my MRI read on Friday, finally.

icehog3
06-30-2013, 08:35 AM
Hope it's good news, Jay! :)

DBall
06-30-2013, 10:24 PM
PWOs are starting to really jack up my stomach lately... :(

MarkinAZ
07-01-2013, 12:30 AM
PWOs are starting to really jack up my stomach lately... :(

Dan, if you get the chance, try some Assault by Muscle Pharm. Its a great little pwo. Comes in a number of flavors. I've tried the raspberry/lemonade and the orange/mango, and both taste very good and dissolve well (after stirring for at least 60 seconds or so). I believe the key issue is that Assault does not have the ingredient 1,3 DME, but only the DME. I've been taking this pwo since March with no crash, post jitters, stomach issues period. Serving size is 23gm or 1/2 scoop. I started at 15gm to ascertain the effects since I have hypertension, and am currently taking 40gm. This is what works for me with no side effects, and I love my workouts...

Adriftpanda
07-01-2013, 03:51 PM
Did back/abs and some arms.

Took hemorage, haven't used it in a while. Felt a decent kick but didn't last long enough. Overall a good session. Taking tomorrow off, due to work and lots of driving.

MarkinAZ
07-02-2013, 11:08 AM
Hot box workout in the garage this morning:D With all the "warm" weather, it raises temps a bit in the garage. Revised my routines and also was able to add 5lbs to the standing French curls this morning:

Standing reverse curls @60 lbs x5/8reps
Standing bicep curls @65 lbs x5/8reps
Standing upright row @75 lbs x5/8reps
Standing French curls @80lbs x5/8reps new weight
Standing press @80 lbs x5/8reps

Stay cool and hydrated today...:ze

icehog3
07-02-2013, 01:35 PM
Nice and cool here, Mark, maybe 64*. :)

Back today, I went light for high reps and low rest periods for T-bar rows with 275. I was fairly gassed after that and went to only 245 on bent over rows. Did some pullups, then got a second burst of energy and ramped up to 300 on cable rows for a great finish.

Hockey tonight, so I decided to save abs for manana.

MarkinAZ
07-02-2013, 06:10 PM
Nice and cool here, Mark, maybe 64*. :)

The weather had better be nice and mild with ocean breeze for SoCal Tom, or I'm filing a complaint with Kelly;)

DBall
07-02-2013, 07:12 PM
PWOs on a full stomach work much better. Put up 245x2 on bench, tried 255 and needed help (though I did a good amount of reps before that of lesser weight). Pretty sure I could get 250 up, which would be 166% of my body weight... now THAT would be cool for me! :banger

MarkinAZ
07-02-2013, 10:37 PM
PWOs on a full stomach work much better. Put up 245x2 on bench, tried 255 and needed help (though I did a good amount of reps before that of lesser weight). Pretty sure I could get 250 up, which would be 166% of my body weight... now THAT would be cool for me! :banger

Great work Dan:tu

icehog3
07-03-2013, 12:34 AM
The weather had better be nice and mild with ocean breeze for SoCal Tom, or I'm filing a complaint with Kelly;)


Looks like sunny with a high of 72* and low of 66* for the pre-S.H.I.T. herf, Mark. :tu

Congrats, Dan! :)

jdakine
07-03-2013, 06:01 PM
Hope it's good news, Jay! :)

Me too, Tom!

After receiving a phone call this morning from the physical therapist, who is surfing buds with my orthropedic. It appears surgery is going to be in the cards, but I won't know for exactly what until Friday. :gary

icehog3
07-03-2013, 06:27 PM
Crap, sorry to hear that, Jay. I am sure I will need surgery at some point too, but I am going to hold out as many years as a can.....I'm kind of an idiot. :r

icehog3
07-03-2013, 06:27 PM
Speaking of being an idiot, seated military press to 235 today, then barbell shrugs to 455.

jdakine
07-03-2013, 07:21 PM
Speaking of being an idiot, seated military press to 235 today, then barbell shrugs to 455.

Your my Hero, Tom! That Rocks:banger

bretted432
07-03-2013, 09:24 PM
WOW, this thread is starting to make me think I need to workout more... And maybe even smoke less... *yikes*

icehog3
07-03-2013, 11:58 PM
Smoke less....why? I smoke at least a cigar a day. :confused:

Adriftpanda
07-04-2013, 01:15 AM
235 seated presses, that's insane.

Day off today, still tired from all the driving. Shoulder/arms tomorrow.

icehog3
07-04-2013, 08:23 AM
Leg day today, I'm already tired. :r

jdakine
07-05-2013, 06:50 PM
Feel like I was a victim of the Good Doc, Bad Doc play this morning. So, I go see the PT guy and we talk, he checks my range of motion and strength/pain. I have good range of motion, but I have lost some muscle strength on the left side. PT guy stats I really don't think PT will help at this time.

Now, I go see the Orthropedic Doc and he looks at the MRI and I have a small tear in a small mucle around the joint, but not a bad one, thinks it could heal on it's own. But wait, I have the impingment that is causing the pain, but he wants me to go back and do 4 weeks of PT and then come back for a follow up. He did stat that the only way to get rid of the impingment was to go inside and shave it down. :confused::confused::gary

icehog3
07-05-2013, 09:48 PM
Sounds frustrating, Jay, but doctors are human and fallible too....I hope the course of action you choose improves your situation, Brother.

jdakine
07-06-2013, 03:15 AM
Sounds frustrating, Jay, but doctors are human and fallible too....I hope the course of action you choose improves your situation, Brother.

Very true, Tom! Sorry for the rant;s. Realizing limited resources here on Maui and my doctors over whelming work load. Had time to think about the days events and spoke to PT guy in the afternoon. Will start PT when I get back and see hope it goes. No upper body lifting, but I can do all the legs, abs and cardio I want:)

icehog3
07-06-2013, 09:22 AM
Didn't mean it like that, Jay....I would be ranting too. I just meant that some people look at doctors like they are "all knowing", and that just isn't the case. They make mistakes, misdiagnoses, etc.

I truly meant it though when I said I hope you find a solution or some relief....I know what it's like to live with pain. :)

Adriftpanda
07-06-2013, 09:25 AM
I need to train. After last nights indulgence, I feel like a whale

pnoon
07-06-2013, 09:26 AM
I need to train. After last nights indulgence, I feel like a whale

What? Did you EAD?


:=:














;s

icehog3
07-06-2013, 09:28 AM
What? Did you EAD?


;s

This is the workout thread, Peter, no fishing allowed, no matter how much you crave Huy's D. ;)

pnoon
07-06-2013, 09:31 AM
This is the workout thread, Peter, no fishing allowed, no matter how much you crave Huy's D. ;)

:lv

icehog3
07-06-2013, 09:32 AM
:lv

Leaving now? How rude and unattractive....


;) :r

Adriftpanda
07-06-2013, 09:33 AM
This is the workout thread, Peter, no fishing allowed, no matter how much you crave Huy's D. ;)

Hahaha just ask if you want it. No fishing needed

MarkinAZ
07-06-2013, 11:22 AM
Feel like I was a victim of the Good Doc, Bad Doc play this morning. So, I go see the PT guy and we talk, he checks my range of motion and strength/pain. I have good range of motion, but I have lost some muscle strength on the left side. PT guy stats I really don't think PT will help at this time.

Any chance for a second opinion on another island Jay? Otherwise, it appears some rest is in order for the muscles to heal themselves...

This is the workout thread, Peter, no fishing allowed, no matter how much you crave Huy's D.

Hahaha just ask if you want it. No fishing needed

...:r I'm sure Peter was only interested in comparing "one cactus" with another's;)


Think I had one of my best workouts this morning in the garage:

rev curls @60lbs 5/8
bicep curls @65lbs 5/8
standing upright row @75lbs 5/8
standing French curls @80lbs 5/8
standing press @85lbs 5/8 new weight

Hey, MuscleTechs CreaCore is my new buddy. CreaCore rocks baby:tu You guys have a great Saturday...

icehog3
07-06-2013, 04:34 PM
Heavy back today, T-bars, Bent over rows, pullups, cable rows, pulldowns, dumbbell rows.....I looked like I showered with my clothes on by the end. Just 3 more workouts before I take 5 days off for a mini-vacation, so I plan to make them count.

MarkinAZ
07-06-2013, 08:07 PM
Heavy back today, T-bars, Bent over rows, pullups, cable rows, pulldowns, dumbbell rows.....I looked like I showered with my clothes on by the end. Just 3 more workouts before I take 5 days off for a mini-vacation, so I plan to make them count.

:D...going anyplace exciting on your mini-vacation Tom?:rolleyes:

jdakine
07-06-2013, 08:51 PM
Went in and did a very short easy leg workout today. Thank God for the smith machine, so I only have to use one hand on the bar.

Mark, a second opinion on Oahu or even LA might be in store.

icehog3
07-06-2013, 10:11 PM
:D...going anyplace exciting on your mini-vacation Tom?:rolleyes:


:noon :banger

Adriftpanda
07-09-2013, 01:33 AM
I will be working out of town for the next several days, there's no 24 hour fitness nearby. Gonna stop in at some random gym to buy a week pass.

Chest/arms/abs today.

icehog3
07-09-2013, 09:10 AM
Last workout for 5 days today, gonna try to do a little of everything.

MarkinAZ
07-09-2013, 04:32 PM
Last workout for 5 days today, gonna try to do a little of everything.

This morning, Thursday, and Saturday before driving over to Vegas for me Tom...

Another decent workout in the garage this morning:

rev curls 5/8
bicep curls 5/8
standing upright row 5/8
standing French curls 5/8
standing press 5/8

Added a small fan to blow air around in the garage. Kinda nice:tu

icehog3
07-09-2013, 04:39 PM
Hope Vegas is good to you Mark!

I did everything but shoulders today, tore it up. Earned my 5 days off as best I could.

Hockey tonight, then R&R until Monday. Hit it hard, Men. :ze

Adriftpanda
07-09-2013, 08:42 PM
Back day, went well.

Found a nice gym near by the hotel. Had a lot weird stuff there... grip machine? Never seen that before. Old school stuff there.

icehog3
07-10-2013, 12:19 AM
Back day, went well.

Found a nice gym near by the hotel. Had a lot weird stuff there... grip machine? Never seen that before. Old school stuff there.

Near which hotel, Huy?

DBall
07-10-2013, 06:22 AM
So... quick little poll... do you prefer bench pressing a) all the way down to the chest (or off by only an inch-ish) or b) until your upper arms are parallel to the ground? I've heard so much different stuff including, from a personal trainer: "90* counts as a full rep" and "beyond 90* is where injuries happen"... from other people I've heard that just doing 'partial reps' is a way to hurt yourself... is this question going to get the same array of responses as a question like 'which cigar is the best ever'? :r

MarkinAZ
07-10-2013, 09:04 AM
Near which hotel, Huy?

Word on the street Tom is "The EZ Lei" hotel;)

icehog3
07-10-2013, 09:52 AM
I go to just a tad parallel at this point in my life, Dan. Below that takes much of the stress off the chest muscles and puts it on the shoulders, tendons, etc.

I used to bury the bar like is necessary for a competition lift, but I find I get better development keeping constant tension on the muscle I am targeting. .

Adriftpanda
07-10-2013, 01:17 PM
I am like Tom, I do not let the bar touch my chest. I go short of it, I find it when I do let it go that far down, I stress too much on shoulder and not enough on my chest.

And Tom, my hotel in Redding. Not in LA. I'll be here till tomorrow afternoon. Think I will take tonight off though, may be meeting up with a local for a cigar.

Adriftpanda
07-10-2013, 09:03 PM
Shoulder day, just went to the gym at my hotel... not a whole to do but made the best of what I had to work with.

icehog3
07-15-2013, 05:26 PM
5 days off, got back in the gym today and pounded out some legs. Gotta wotk off all that moonshine. :r

bonjing
07-15-2013, 10:42 PM
Holy crap, did something my friend calls animal workout. Bear crawl, Spider-Man's, scorpions, spider, rabbit, chicken and a whole lot more... I have no core :su.

bonjing
07-15-2013, 10:47 PM
Interesting I was taught to do full range if motion, anything less was just cheating yourself.

zemekone
07-15-2013, 11:27 PM
Holy crap, did something my friend calls animal workout. Bear crawl, Spider-Man's, scorpions, spider, rabbit, chicken and a whole lot more... I have no core :su.

we do those all the time in jiu jitsu...

icehog3
07-16-2013, 08:32 AM
Interesting I was taught to do full range if motion, anything less was just cheating yourself.

Depends on what you want to accomplish, Greg. If your goal is to add size to a particular muscle, at the point where you take the stress off that muscle and put it on another muiscle or tendon or ligament, the added "range of motion" actually can do you a disservice.

PeteSB75
07-16-2013, 08:53 AM
Hey man, I just want to get stronger. :su Preferably without adding much size.

Anyway, back in the gym for about two months, just now getting back to my previous weights. Squats, standing overhead press and hang cleans this morning. Doc tells me no more deads as they compress my spine too much. :mad: Have to see how we do after a few months of treatment.

bonjing
07-16-2013, 11:11 AM
we do those all the time in jiu jitsu...

You Sir are a beast! At the end I needed to do spider man's, and I couldn't even get my knee of the ground any more. Showed me I have a major hole in my fitness.

zemekone
07-16-2013, 11:14 AM
You Sir are a beast! At the end I needed to do spider man's, and I couldn't even get my knee of the ground any more. Showed me I have a major hole in my fitness.

i have a awesome core circuit you can try to strengthen your core
run this like a circut
3x10 Hanging Leg Raises
3x10 Sit-Ups
3x10 (each side) Weighted mason twists
3x10 Weighted Swiss Ball Crunches
3x10 Swiss Ball Knee Tucks
3x1min Plank

Adriftpanda
07-16-2013, 11:18 AM
After eating cookies,chips and soda this weekend, I had to burn some **** off. Had a great chest day and we ended up doing some xfit crap at the end of our workout. That was not fun but felt pretty damn good afterwards

To end the workout we did:

Farmers walk - 100lb db 20 yards 6x
Dead lifts > bent over row > power cleans > squat jumps 5x5

bonjing
07-16-2013, 11:22 AM
i have a awesome core circuit you can try to strengthen your core
run this like a circut
3x10 Hanging Leg Raises
3x10 Sit-Ups
3x10 (each side) Weighted mason twists
3x10 Weighted Swiss Ball Crunches
3x10 Swiss Ball Knee Tucks
3x1min Plank

Thank you.

icehog3
07-16-2013, 05:56 PM
Back day today, still burning off the SoCal moonshine and cookies.

Bent over rows to 325
Pullups
Cable rows to 300

Almost left after the pullups, I was toast, but went the extra mile and felt good.

Adriftpanda
07-16-2013, 06:12 PM
Back day today as well.

T-bar row
super wide grip lat pull down
db row
wide grip pull ups

Ended with some ab work

jdakine
07-16-2013, 06:53 PM
First day of PT for my shoulder. I got to use the little baby pink DB for one routine:) it was a 1 or 2 pound DB. Was a good 45 minutes of PT and hope this will help the end result, so we don't have to do plan B.

Adriftpanda
07-16-2013, 07:47 PM
Hope not either, Jay.

icehog3
07-17-2013, 12:41 AM
Hoping for Plan A to work, Jay. :)

Adriftpanda
07-17-2013, 04:32 PM
Shoulder day, went for reps today. Not feeling all that recovered from Mondays training.

db presses 6x10
upright row 21s 3x7 all different grips
Cable front raises > lat side raises with db 4x12
Behind the neck BB press 3x10
Shrugs 4x15

icehog3
07-17-2013, 06:43 PM
Shoulders for me too, I went heavy for sets of 4 on the military lifts, then repped it out on shrugs. Keeping it simple for the first cycle after vacation.

Adriftpanda
07-17-2013, 07:10 PM
Are we back on the same cycle? Lol

icehog3
07-17-2013, 11:24 PM
Are we back on the same cycle? Lol

We girls have to stick together.... :r

Adriftpanda
07-18-2013, 04:18 PM
I did quads and glutes today. Boy was it a killer training session.

Squats 6x8
Deads 4x8
DB lunges 40 yards 4x
Leg curls > leg extentions 3x10 (drop sets)

boy, am I going to feel this tomorrow.

GreekGodX
07-18-2013, 04:48 PM
Huy interested in a more challenging leg day? Keep reading.

Forget the extensions. Move leg curls to the beginning. Do your drop set and then add a set of 25 partial reps from the bottom. This will get lots of blood in your legs. Then do Squats, Lunges, deadlifts.

Adriftpanda
07-18-2013, 04:52 PM
Sounds fun, I'll give it try next week.

icehog3
07-18-2013, 06:53 PM
Chest and tris today, suprisingly strong on tris after the heavy chest workout.

Off day manana, then hit it hard before the LCdA Herf Saturday.

Adriftpanda
07-20-2013, 02:05 PM
Core day yesterday. A could chest and back exercises as well, not too much.

jdakine
07-20-2013, 02:45 PM
PT first thing this morning. Then went to the gym and did legs.
Squats
Leg extensions
Leg curls

Therapist had me doing a bicep excersise and its amazing how the body will shut down a muscles to protect the joint. At first my left bicep wouldn't even tighten up. Left side mechanics are off and we are working on getting the proper muscles to work per the movement.

gorob23
07-20-2013, 04:38 PM
Woke up, rested then back to working out..

paid ALL the bills then had lunch to get my strength back .....getting ready to deal with the "4LP"

today was normal workout day .. I'm beat :su

L.S. I need that "stuff" can Mo get it ? ;s

Rob :tf

icehog3
07-21-2013, 02:42 PM
Rob, you beast! :lr

Back today, didn't sleep well so I hit it short and heavy. T-bars to 295, BOR to 305, ide cable rows to 290, pullups to failure x 4. I have hockey in a couple hours, trying to get some liquids, carbs and rest first.

Adriftpanda
07-21-2013, 10:25 PM
The brother in law wanted to hit the gym today, I had to get him in so I just followed him around. Ended up doing arms and a set of flat bench presses. Arms felt pump. The pump that Arnold mention in one of his videos. God damn, when you get that pump, it's amazing.

Adriftpanda
07-23-2013, 04:47 PM
Heavy back day, messed up my shoulder though. Frack

icehog3
07-23-2013, 05:31 PM
Hope it's only minor, Huy, I feel your pain.

Did arms and traps today, first time in a long time I was able to do Olympic bar curls without tendon pain. :tu

jdakine
07-23-2013, 05:35 PM
Heavy back day, messed up my shoulder though. Frack

Careful with that shoulder, Huy. Hope it's just some minor pain, not an injury.

Adriftpanda
07-23-2013, 09:25 PM
I really hope so too. Tomorrow is suppose to be a shoulder day, but I think I will skip shoulders this week. Thanks for the concern guys.

Tom, you use ProSource?

icehog3
07-23-2013, 11:47 PM
Nope, Huy, haven't heard of it....what is it?

Adriftpanda
07-24-2013, 01:02 AM
Thought that was the shop you use. Where's the place you get your stuff?

icehog3
07-24-2013, 09:07 AM
FitRX.com, Huy.

http://www.fitrx.com/fitrx/default.asp

Adriftpanda
07-24-2013, 06:12 PM
I lied, I ended up doing shoulders today, but went for reps.

icehog3
07-24-2013, 07:46 PM
I did chest, and told the truth. :)

jdakine
07-24-2013, 08:24 PM
PT this morning. I got to use the little darker shade of pink DB's today, the 3 pounders.

icehog3
07-25-2013, 12:00 AM
Hope it's coming along well, Jay. :tu

Adriftpanda
07-29-2013, 05:17 PM
Chest day, felt so so. My shoulder was giving me some problems, so I had my partner lift the bar up each time for me.

The meds that I'm on really suck. I have noticed a lose of about 10lb on my bench and deads.

icehog3
07-29-2013, 06:03 PM
Hope you're healed up soon, Huy.

Between hockey last night and sh!tty sleep, I took today off. Game again tonight, but I will hit the gym tomorrow for sure.

GreekGodX
07-29-2013, 08:32 PM
So I've been back on olympic lifting made some gains and hit a wall. Frustrated.

Been looking at a lot of Westside Barbell information. Thinking about making a switch.

icehog3
07-29-2013, 08:35 PM
Not familiar with that, Son, what's that entail?

GreekGodX
07-29-2013, 09:13 PM
Well Westside Barbell is a private gym (invite only) in Ohio that has some of the strongest lifters in the world. The owner is Louie Simmons, who created the model that they train with. So the issue is if you don't train at their gym you don't have all the information they have, and they don't really sell it or talk about it. I've heard the books they have for sale aren't necessarily the best. The methods are broadly explained in numerous articles and youtube videos, but you cannot just go and find a workout and start lifting. So with that here is my best explanation from what I've researched so far..

They follow the Conjugate Method, which is their form of periodization, that is broken down to Dynamic Effort and Max Effort days over a 4-day or 5-day workout plan. Their split is upper and lower body days but the focus is Bench, Deadlifts and Squats. For a maximal effort day you would pick 1 of the main movements and work up to a 1-3RM. The key is that you do a different variation every week on Max Effort day so your body does not get used to it. Then you do accessory work to bring up your weak areas, and the accessory work is completely dependant on the person.

Dynamic effort day you pick 1 of the main movements and you do between 50-70% of your max. Lifting as fast as possible and with the same force as if it was maximal weight. 30-60 seconds between reps of 2 for 10 sets. Again you do accessory work to bring up weak areas. A big part of the Dynamic effort days is to use accommodating resistance, such as bands or chains, to help get stronger. They use a lot of bands in different was to overcome sticking points.

That's the jist of it all. I'm trying to put something together following their methods but it is a little difficult when there isn't anything concrete out there.

icehog3
07-30-2013, 01:14 AM
Thank you for the explanation, Son, definitely sounds intriguing. :tu

Adriftpanda
07-30-2013, 03:18 PM
Back day. Went med-heavy. Finished off with some rack pulls, never done it before, a buddy of mine was talking about it and said it would be help with some gains on my deads. We'll see.

icehog3
07-30-2013, 07:51 PM
Chest day.....went for high reps

Bench Press 185, 6 sets of 25, dropped the rest 20 seconds between each set
Incline Bench to 265
Dips 4 sets of 30 BW
Pec Deck Flyes to 265

jdakine
08-02-2013, 02:43 AM
Went to PT on Wednesday and follow up appointment with Doc this morning. Going to give PT another month to see if we can make some more progress with shoulder mechanics.

I did get to use 5 lbs DB's doing incline shoulder press the other day, was so excited.

Huy, be careful with your shoulder Bruddhah, don't want to mess it up.

Robulous78
08-02-2013, 04:59 AM
In 2 weeks, the university opens, and I will have access to a gym for the first time in 4 years...

...and the first time in my life at <240 lbs...

Where do I start?

Adriftpanda
08-02-2013, 07:34 AM
Thanks Jay, it's getting a little nasty. Rotating my shoulder and I can hear and feel a slight pop every time. When I'm done with this project, I'm going to have it looked at.

Been down here all week and I've been training with the wife's little brother. He loves it and wants to make this a lifestyle of his. We hit legs hard on Wednesday, and I mean hard. I had a bad day and I needed to take it out on someone, that someone was him, hahah. We did shoulders and arms yesterday. First few shoulder press exercises were a bit hard to get up, but after it warmed up and the blood started to flow, I just ignored it (stupidity I know).

Might do some back today but mainly just make it a core day.

icehog3
08-02-2013, 08:22 AM
Salutes to the Shoulder Crew (Jay and Huy) from the Third Stooge. Leg day today, nothing crazy as I have a game tonight.

Adriftpanda
08-04-2013, 12:16 AM
Did some back and core today.

icehog3
08-04-2013, 09:32 AM
Back for me, heading to the gym shortly...then an early hockey game to boot.

PeteSB75
08-05-2013, 09:38 AM
Cycling yesterday, was supposed to be 20.5 mi, zoning a bit and missed a turn and added an extra 5 miles... :confused:
Lifting tomorrow morning.

icehog3
08-05-2013, 02:00 PM
Shoulders today, just went heavy of seated military press and shrugs....short, intense.

Hockey practice tonight, should be a good workout.

Adriftpanda
08-05-2013, 09:53 PM
Chest and abs today. Decent training, not sure if ill get in tomorrow.

Salute to the shoulder crew, and Tom

PeteSB75
08-06-2013, 07:40 AM
volume work today for legs and shoulders; squats, press and hang cleans.

Remo
08-06-2013, 09:59 AM
My buddy from work texted me the other night, says Google "Distal Biceps Rupture" because I think I just did it, I asked him if he heard it "pop" and he says yes and now my bicep looks all crazy....long story short complete tear, surgery was done last week, now on short term disability as he was off duty and not working out on his lunch then Workman's Comp. would have taken care of it.

mk05
08-06-2013, 11:19 AM
Well Westside Barbell is a private gym (invite only) in Ohio that has some of the strongest lifters in the world. The owner is Louie Simmons, who created the model that they train with. So the issue is if you don't train at their gym you don't have all the information they have, and they don't really sell it or talk about it. I've heard the books they have for sale aren't necessarily the best. The methods are broadly explained in numerous articles and youtube videos, but you cannot just go and find a workout and start lifting. So with that here is my best explanation from what I've researched so far..

They follow the Conjugate Method, which is their form of periodization, that is broken down to Dynamic Effort and Max Effort days over a 4-day or 5-day workout plan. Their split is upper and lower body days but the focus is Bench, Deadlifts and Squats. For a maximal effort day you would pick 1 of the main movements and work up to a 1-3RM. The key is that you do a different variation every week on Max Effort day so your body does not get used to it. Then you do accessory work to bring up your weak areas, and the accessory work is completely dependant on the person.

Dynamic effort day you pick 1 of the main movements and you do between 50-70% of your max. Lifting as fast as possible and with the same force as if it was maximal weight. 30-60 seconds between reps of 2 for 10 sets. Again you do accessory work to bring up weak areas. A big part of the Dynamic effort days is to use accommodating resistance, such as bands or chains, to help get stronger. They use a lot of bands in different was to overcome sticking points.

That's the jist of it all. I'm trying to put something together following their methods but it is a little difficult when there isn't anything concrete out there.
Sounds like Rippetoe and Poliquin recommend exercises.

I mainly just squat, deadlift, full clean, bench, dip, and pull up.

Yesterday was my bench day. Just can't seem to break over 225 the past couple months, albeit the stress and crazy schedules. I'll do two, and then there's just no gas left. Doesn't matter if I warm up long/quick/none. Any thoughts?

Today I will be doing full cleans and snatches.

GreekGodX
08-06-2013, 11:41 AM
Sounds like Rippetoe and Poliquin recommend exercises.

I mainly just squat, deadlift, full clean, bench, dip, and pull up.

Yesterday was my bench day. Just can't seem to break over 225 the past couple months, albeit the stress and crazy schedules. I'll do two, and then there's just no gas left. Doesn't matter if I warm up long/quick/none. Any thoughts?

Today I will be doing full cleans and snatches.

See this program is making me a big believer. In 2 weeks I've set PRs in Squat and Deadlift. I attribute it to the accessory work the program prescribes.

Maybe that can help you get over 225, Marc. :tu

icehog3
08-06-2013, 01:54 PM
Do you always do flat bench at the start of your chest routine, Marc? If so, I would suggest mixing it up and even skipping flat barbell bench every other workout for a bit. Start with inclines, or dumbbell bench, or dumbbell inclines, etc...you get the idea. Soemtimes this helped me get over the hump.

mk05
08-06-2013, 06:59 PM
Do you always do flat bench at the start of your chest routine, Marc? If so, I would suggest mixing it up and even skipping flat barbell bench every other workout for a bit. Start with inclines, or dumbbell bench, or dumbbell inclines, etc...you get the idea. Soemtimes this helped me get over the hump.

Hey Tom, I try to switch from flat to incline to dumbells every other week or so. I just seem to have hit a wall recently at 225. Also have a problem from close to chest until 90 degrees. Maybe need to work the back more?

icehog3
08-06-2013, 08:10 PM
It never hurts to work the opposing muscles, Marc, and may give you a push over the 225 threshhold.

bonjing
08-07-2013, 09:14 AM
Another day at the chiropractor for me. Hoping my shoulder issue is just a pinched nerve. Jay what symptoms are you having? It's kind of weird for me, I can do shoulder presses but no bench or lateral raises and all other exercises feel semi normal. It does feel a whole lot better when I stretch it out by having a weight in my hand and just dangling my arm freely.

Last of the lifting for me, doing all cardio the next three weeks. Work put on some walking program and offered prizes to the top team. Hopefully we win :banger. We have a guy that runs 10 miles a day and another guy that's training for a marathon, some other fit people then you have me :su :r

I figure this will be good chance to rest my shoulder.

Adriftpanda
08-11-2013, 11:18 AM
Been out of town for 2 weeks but felt like I train better when out of town. Started to split my leg days up. Hams and quads, feels better that way for me.

icehog3
08-11-2013, 02:03 PM
Easy day today, arms and abs.....hockey game later today.

Two more days of training and I get a 5 day break for Shack. Feeling good, but I know the time off will ultimately be a positive.

Adriftpanda
08-13-2013, 06:57 PM
Switched things up this week. My partner wanted to do split days. We did upper on Monday and lower today, tomorrow is day off (HIIT), and back to split training. I feel alright, gonna stick with this for a couple weeks and see how it goes.

icehog3
08-13-2013, 09:08 PM
Trained my whole body over 2 days (Chest, shoulders and tris yesterday, legs, back, bis and abs today), and now I get a 5 day break for Shack. Hopefully the time off is a positive, I think it will be.

Adriftpanda
08-14-2013, 12:26 PM
Have fun Mr.Murphy! Smoke a nice cigar for me.

Upper today

Adriftpanda
08-19-2013, 09:35 PM
I decided to kill my deads today.

8x3-4 @350 deads

That was just the highlight of my session. We did back today but went heavy enough to hit 8-10 reps on everything else. Ahhhh feels so good to be back on this 1.3 DMA stuff.

icehog3
08-19-2013, 10:55 PM
Nice workout, Huy. :tu

Back to the gym after a 6 day hiatus for Shack tomorrow. Looking forward to the thrill of the iron.

Adriftpanda
08-20-2013, 04:01 PM
I think by doing split training last week, it almost gave me a break because we didn't fatigue the muscle as much as I thought. Today I had one of my sickest lifts.

Flat bench DB 5x6 115 db
Incline DB 5X5 100 DB
Iso pec deck 4x8 with a drop set

Finished off arms.

icehog3
08-20-2013, 05:02 PM
Another good one, Huy!

Busted out chest today, felt pretty strong, things went smooth after a week off.

mk05
08-21-2013, 12:09 AM
Tried to do some squats today...it was weird. I got this very sharp searing pain right in my crotch like it was cramping or pulling. Never had that before. I had to stop immediately. I must be getting old.

Adriftpanda
08-21-2013, 02:31 AM
Doesn't sound pleasant, Marc. Good idea to stop.

Squat day tomorrow. Excited.

Ender
08-21-2013, 07:29 AM
I was pretty depressed having to leave Shack. So, I may have had to skip chest day on monday. But yesterday I got back to it. Legs today. So not looking forward to lunges.

Sanitariumite
08-21-2013, 09:35 AM
Chest/triceps today. Legs/Core day before yesterday.

Recovering from surgery is a slow process, but I'm already feeling progress. It feels good to regain strength, and see some definition coming back.

Adriftpanda
08-21-2013, 03:37 PM
Legs today. Good training, kept it to only 3 exercise, well 4, seated calf raises to make myself feel better lol.

Squats (heavy as possible) 7x4/3
Leg presses 5x10
Lying leg curls 4x10 (partials at the end)
Seated calf raises just for chits and giggles.

icehog3
08-21-2013, 05:03 PM
Back Day, went crazy with a couple different types of T-bar rows, got a great pump. Added in some cable rows and finished off with close grip chinups.

mk05
08-22-2013, 12:53 AM
tried to do some deadlifts but the celtics cheerleaders were doing a group workout aka eliptical, so I ended up just doing cardio.

There's zero overlap, I swear

Robulous78
08-22-2013, 04:59 AM
tried to do some deadlifts but the celtics cheerleaders were doing a group workout aka eliptical, so I ended up just doing cardio.

There's zero overlap, I swear

:lr I wanna go to that gym...

Robulous78
08-22-2013, 05:05 AM
2.5 miles on the mill yesterday, followed by arms via dumbbells...

Today I think I might go outside my comfort / knowledge zone of dumbbells and try some machines...

Speaking of machines, seems there are a lot of different types in my gym that only vary ever so slightly... do you fellas typically do a circuit of all the machines or just the leg/arm machines that you prefer?

any literature you fellas can pass a long that might make me a little less ignorant? :lr

mosesbotbol
08-22-2013, 08:17 AM
Speaking of machines, seems there are a lot of different types in my gym that only vary ever so slightly... do you fellas typically do a circuit of all the machines or just the leg/arm machines that you prefer?

any literature you fellas can pass a long that might make me a little less ignorant? :lr

Are you able use trainer or staff to help you at the gym? Problem with machines (or weight routines) is that we all gravitate to certain ones and leave out the ones that don't feel right or are not fun. You want to hit all the areas, but focus on larger muscle groups at first.

Adriftpanda
08-22-2013, 12:05 PM
I perfer to train mainly with free weights but for certain exercises or for more of isolation movements, I'll go over to the machines.

As far as circuit training goes on the machine, my gym does have a "machine circuit training" station. Consist of some legs (seated curls,leg extensions), Chest (chest press), Back (pull downs). There might be some other but I just can't recall. And yes, I do see people using the circuit station training, but not often.

Start where you are comfortable, it wouldn't hurt trying it.

icehog3
08-25-2013, 10:45 AM
Earliest workout of the year for me, I was in the gym just after 8AM.

Back day, decided to go fast and furious with supersets:

Barbell Rows - T-Bar Rows.....225 on each. Got 18/15 first set, and went for 5 cycles/

Wide grip Cable Rows - Close grip Cable Rows at 240 for 4 sets

Close grip pullups - Wide grip pullups 14/10 first set, 4 total sets

Ended with some ab work, now need to replenish my energy for hockey at 2:30.

Adriftpanda
08-26-2013, 11:16 AM
Good training Mr.Murphy

Had 3 days off which was nice, but I all could think of the last day was how bad I wanted to kill my deads this week. I did 350 last week @3 reps for 8 sets. I think I can even do 375

I'll still have to wait a day, national chest day.

icehog3
08-26-2013, 01:30 PM
Kick butt on the deads tomorrow, Huy.

Shoulders, triceps and traps for me today. Gassed out after a few reps at 235 on the militarys and didn't try to go any higher. Reps on skullcrushers and pushdowns, and pyramid on the shrugs to 405.

Tomorrow is a clean up day (looks like just biceps, calves and abs), and Wednesday is a day off. Worked out well since I just got notified of another 2 hour hockey practice after work tomorrow. :hn

Adriftpanda
08-26-2013, 04:43 PM
I forgot we were going back to split training this week. Today was upper training.

Chest/back/shoulers. 2 exercise each but we went for strength.

Flat bench 5x3
wide grip pull down 5x5
seated db presses 4x8

flat db flys 5x6
t-bar row (close grip) 4x6
seated lat raises 3x8

Overall, it felt nice. Something different. We will see how I feel about this after a couple weeks, but right now it looks like this:

Monday - Upper
Tuesday -Lower
Wed - off
Thur - Upper
Friday - Lower

So basically, 2 on 1 off. More for power and strength at the start of the week and bumping the reps higher towards the back of the week.

What's your experience with split training, Tom?

icehog3
08-26-2013, 05:42 PM
I like having a full day / workout committed to legs, Huy. Upper body was tougher, tough to have a lot of gasd left for shoulders and tris when you've done heavy chest, same for bi's after heavy back. I think it is a great short-term changeup, but I never did it longer than a couple weeks before dividing upper body into a couple more days.

Adriftpanda
08-26-2013, 06:14 PM
Yeah, that's why we are just giving this a couple weeks at most. Legs, before this, I would break up quads and hams.

icehog3
08-26-2013, 06:39 PM
Yeah, that's why we are just giving this a couple weeks at most. Legs, before this, I would break up quads and hams.

Sounds like you are right in that Mr. Spock mind-meld with me. :D :tf

Adriftpanda
08-27-2013, 04:29 PM
Lower today.

New high for deads @380 but after that, I was donezo!

Deads 5x3 @380
Squats 5x5 @315
DB walking lunges 3x10
Leg extensions --- lying leg curls 3x15

Decided to play some ball with the young kids afterwards.

Adriftpanda
09-02-2013, 01:36 PM
Went out of town for work last week, but there was a 24 .3 miles down the street from my hotel. Got it in everyday except for Friday, probably a good thing because doing I was burnt after Thursday.

3 days off and today is upper day.

Did some intermitting the last 3 days, because I knew this weekend was going to be a cheatish kind of weekend.

jdakine
09-06-2013, 03:07 AM
Went to see the doc this morning about the progress from PT or lack of per the therapist. Insurance won't approve any more PT and it's ok as not much has changed. Mechanics and mucle memory are a little better.

So we have gone through what was required and now its either live with the current issues or go in and have it corrected. It's clear that the impingement and tear are not going away, so scoping my left shoulder is in my future.

If things fall into place this might happen in late October, I hope. Doc stated I could be back to some what normal activity within 4 to 6 months. Then again a few guys I have talked to that have had the same issue, say it could take closer to a year to get back to full training strength.

Going to try and be more consistent with the PT exercises up to the time of surgery in hopes that it will help with recovery time on the back end. Just wanted to give you guys an update, train hard and be healthy.

icehog3
09-06-2013, 10:25 AM
Wishing you the best, Jay, I know how frustrating shoulder issues can be. I probably need to do the same at some point, but am putting it off as long as I can still get decent workouts and play hockey without a problem. I hope the surgery brings you back to 100%, Brother.

gorob23
09-06-2013, 01:10 PM
Doc stated I could be back to some what normal activity within 4 to 6 months. Then again a few guys I have talked to that have had the same issue, say it could take closer to a year to get back to full training strength..

Talk to Kerm, he has had them both done I think and you might get abetter idea ..
Rob ;s

Adriftpanda
09-06-2013, 01:32 PM
Being young and prideful, I'm delaying this as much as possible. I know I should but I keep working through the pain in my shoulder. Maybe soon...

Hope it all works out Jay.

Adriftpanda
09-06-2013, 06:43 PM
Have you tried going to a chiropractor, Jay?

I'm here in Vegas for a basketball tournament and all of the wife's friends are here. One of them is a chiropractor. Told her about the shoulder problem and she just worked on it (literally, 2 min ago). Found the problem (she thinks) and did some good work on it. Feels pretty good right now, well see later at my game. Had a nice full range of motion shortly afterwards. Just a thought for you though brother.

icehog3
09-08-2013, 03:16 PM
Heavy back today with shortened rest times between sets...I was feeling it today.

Bent over rows to 335
T-bar rows to 305
Wide cable rows to 280
Close grip pulldowns to 260
Bodyweight Pull ups to failure

Now pushing the protein to repair the damage. :r

Adriftpanda
09-08-2013, 11:11 PM
After a few days off from the gym and from eating clean, my strength was weak. Think this week will be deloading from heavy to moderate to lighter.

I had mentioned, my shoulder got worked on a little bit by my wifes friend. The shoulder felt nice actually. Maybe some more work and rest off the press movement, it'll actually heal!

Decided to do chest/quads and some HIIT

Incline BB 5x8
Flat DB press 4x8
Incline Db flys 4x10

Front squats --- jumping split squats
lateral jumps 3x10 each leg
box jumps with 20lb sandbag --- sandbag slams

finished off with some ab work. This was JUST the training I needed after a few days off. Boy did I pay for it.

icehog3
09-09-2013, 08:30 AM
Good to have you back in, Huy. :tu

Gonna go hit legs and shoulders in a few, then a day off tomorrow, as I anticipate a few Guinness at the Tigers game tonght.

Adriftpanda
09-10-2013, 04:30 PM
Lighter back day. Went for reps as well as some kettle ball work.

3x20 wide grip pulls
3x10 single arm lat pull down
3x10 db row
kettle ball work for 15 min

jdakine
09-11-2013, 02:26 AM
Tom, Rob and Huy, mahalo for the words of encouragement.

Robulous78
09-11-2013, 02:55 AM
Are you able use trainer or staff to help you at the gym? Problem with machines (or weight routines) is that we all gravitate to certain ones and leave out the ones that don't feel right or are not fun. You want to hit all the areas, but focus on larger muscle groups at first.

Haven't asked, Need to get on a decent free-weight plan, so far just rocking the dumbbells... I can do 40 reps @ 20lbs in almost any form, what weight should I start at on the bench?

Nightly routine has consisted of the following,
Warm up- stretches w/ 4 20 sec planks

60 BW Calf raises
30 sit ups
2 sets of 30 BW squats (60)

3 sets of the following (30 total reps each) w/20lb bells,
10- Over head presses
10- Isolated curls
10- Behind the head tricep extentions

I don't have access to many other dumbbells unless I am at the gym, what else could/should I be doing with my 20's?

Adriftpanda
09-12-2013, 11:21 PM
Did some deads today, well it was basically all I did today.

12x 8-5 with decent rest time (2-3 minutes)
Front squats 3x5
BB front presses 3x8

And finished off with some ab work. This gym was gross, felt like a sauna. Packed house and the heaviest db that they had were 100. Guess I'm spoiled at my regular gym.

Adriftpanda
09-12-2013, 11:23 PM
Haven't asked, Need to get on a decent free-weight plan, so far just rocking the dumbbells... I can do 40 reps @ 20lbs in almost any form, what weight should I start at on the bench?

Nightly routine has consisted of the following,
Warm up- stretches w/ 4 20 sec planks

60 BW Calf raises
30 sit ups
2 sets of 30 BW squats (60)

3 sets of the following (30 total reps each) w/20lb bells,
10- Over head presses
10- Isolated curls
10- Behind the head tricep extentions

I don't have access to many other dumbbells unless I am at the gym, what else could/should I be doing with my 20's?

Plenty. What's your goal? Anything you want to accomplish?

icehog3
09-12-2013, 11:27 PM
Back today, went heavy and intense.

T-bar rows, 6 rep sets at 270 and 1 set at 315

Barbell rows, 4 rep sets at 275 and 1 set at 315

Pull-ups, 7 sets to failure with 7 different grip widths/angles

Legs and shoulders manana.

Adriftpanda
09-14-2013, 05:14 PM
Upper body day with the wife. Had a great day of training. I think this one on one off has been pretty good on my shoulders, plus my strength is there as we. Happy Saturday team.

icehog3
09-14-2013, 05:23 PM
Did a nice easy arm and ab workout today after crushing my legs and shoulders yesterday.

Day off is supposed to be tomrorow, but I will hit chest and take Monday off. I'm having a wellness test with blood draws at Noon Monday and have to fast (water only) from Midnight to Noon. Don't want to hit chest (a) without some pre-workout caffeine and (b) without some post workout protein.

Adriftpanda
09-17-2013, 02:28 AM
Brutal leg day. Didn't keep track how many sets we did on the rack, must have been 8+ sets.

Squats 8+? X 5
Box jumps --- kettle ball lunges 3x20
Lying leg curls 4x8
Hack squats 3x10

Fordman4ever
09-17-2013, 04:27 AM
Anybody heard of the Wolverine workout? I'm about to start it next month when I deploy. My buddy has been doing it for about 6-7 weeks now and has gained 5lbs already. If I can keep it up for 60 days I'm looking to gain about 10lbs of solid muscle.

Adriftpanda
09-17-2013, 05:07 PM
Anybody heard of the Wolverine workout? I'm about to start it next month when I deploy. My buddy has been doing it for about 6-7 weeks now and has gained 5lbs already. If I can keep it up for 60 days I'm looking to gain about 10lbs of solid muscle.

Yeah, it was featured in Mens Fitness a couple issues ago from what I can recall. It consisted of a bunch of compound movements. But like all training, it's pointless without a meal plan. Can't grow without a good meal plan.

Chest today for me. It was nice to train with my partner again.

Flat bench 5x8-5
Incline DB 5x8
Flys using the cables 5x8-10
Pull overs 2x10

Back using Mesomorph, made me feel real good.

icehog3
09-17-2013, 05:16 PM
Mesomorph fueled back day for me, Huy, heavy T-bars, Bent Over Rows, Cable Rows and Pull-ups. Used a different, even narrower grip on the T-bat today and it really tore me up nice.

RobR1205
09-17-2013, 05:23 PM
Also a back day for me. Hit bent over rows, preacher curls, reverse flies, lat pull downs, barbell curls, and shrugs. Nice n sore! :tu

icehog3
09-17-2013, 06:50 PM
Sounds like a good one, Rob! :tu

RobR1205
09-17-2013, 07:08 PM
Been taking a new supplement called ZMA (zinc, magnesium, aspartate). Supposed to be good for testosterone support. Gives me one hell of a good nights sleep at night. Doesn't make you drowsy, just lets you sleep sounder without waking up in the middle of the night. Not very expensive either. I highly recommend just as a friendly suggestion to anyone looking for that in their supplement regiment.

Other than that, trying not to go too crazy with the supplements lately. Just Sntha-6 for protein, a multi every day, the ZMA, and a little bit of preworkout (usually a half dose) on days a need a little extra kick.

icehog3
09-17-2013, 08:13 PM
I take both a zinc and a magnesium supplement, along with B, C, D vitamins, fish oil and Acetyl-L Carnitine. Rob, do you know what the aspartate does?

RobR1205
09-17-2013, 08:34 PM
Here's the article for ZMA. It does a good job explaining the three ingrediants. I know, I know, it's from wiki, but I trust that more than a supplement site's description, since most of the time they try to make their product sound better than it really is.
http://en.wikipedia.org/wiki/ZMA_%28supplement%29

And here's, in my opinion, a slightly more exaggerated description of the supplement, but essentially the same information.
http://www.bodybuilding.com/fun/top-reasons-why-you-need-zma.htm

RobR1205
09-17-2013, 08:53 PM
A description of Aspartates:
http://www.webmd.com/vitamins-supplements/ingredientmono-12-ASPARTATES.aspx?activeIngredientId=12&activeIngredientName=ASPARTATES

Here's the Supplement Facts in case you were curious, Tom. :tu
http://i1150.photobucket.com/albums/o609/robertrubiano92/IMG_1098_zps1cb706ab.jpg (http://s1150.photobucket.com/user/robertrubiano92/media/IMG_1098_zps1cb706ab.jpg.html)

Adriftpanda
09-17-2013, 10:36 PM
Syntha 6 is overpriced and crap imo.

icehog3
09-18-2013, 01:32 AM
Thanks Rob. :tu

RobR1205
09-18-2013, 05:58 AM
Syntha 6 is overpriced and crap imo.

Depends where you get it from. It can be quite expensive in most places, but I buy it in ten pound bags at a very good price. Also, it's the best tasting protein I've tried so far. I actually just bought another ten pound bag, this time of ON Gold Standard Whey. Just waiting to finish the Sytha-6 first.

What protein do use Huy?

Adriftpanda
09-18-2013, 11:19 AM
Oh man, my apologies Rob. I guess the way I wrote it came out as being snotty. I guess I could have worded it a bit different.

Syntha 6 is over priced and they use a lot of fillers. I was given a 2.5lb to try for free. Tasted great, but for me personally, too many calories (considering I use 2 scoops of whey for post).Also, it's 44g a scoop and you only get 22g of protein. I prefer my calorie intake from meals over liquid. I guess it would be good if you're bulking.

Currently, I'm using Iso-100 by Dymatize.

icehog3
09-18-2013, 02:38 PM
Got to the gym with zero gas after late night hockey and ilittle sleep. Still ended up with a pretty good shoulder workout, up to 225 on the seated militarys for reps and 455 on the shrugs. All with olny a couple sips of my PW mix, my guess is I am going to be very tired by the time I get off work tonight.

Adriftpanda
09-18-2013, 04:00 PM
Back day and finished off with some ab work.

Wide grip lat pull down 5x8
DB row 4x10
T-Bar row 4x8
Reverse cable fly 4x10

Took Hemorage today, don't know why but it sucks.

RobR1205
09-18-2013, 04:40 PM
Oh man, my apologies Rob. I guess the way I wrote it came out as being snotty. I guess I could have worded it a bit different.

Syntha 6 is over priced and they use a lot of fillers. I was given a 2.5lb to try for free. Tasted great, but for me personally, too many calories (considering I use 2 scoops of whey for post).Also, it's 44g a scoop and you only get 22g of protein. I prefer my calorie intake from meals over liquid. I guess it would be good if you're bulking.

Currently, I'm using Iso-100 by Dymatize.

No, no don't worry...it didn't come across that way to me! :tu I look at it as honest feedback, which I appreciate. But you're right, it may taste good, but compared to ON's ten pound bag, there's almost half the amount of servings for a more expensive price. Which is why I decided to switch brands during my last supplement shopping spree. A lot of BSN products you're really just paying for the name, Which is why I've started shying away from their products.

RobR1205
09-18-2013, 04:45 PM
Worked chest and tris today: dumbbell press on the flat bench, overhead dumbbell extensions, dumbbell lateral raises, front military press, overhead skull crushers, downward cable extensions, and push-ups.

Finally hit 100 lbs on dumbbell presses today for 12,9,8,6,5. I really surprised myself...for some reason, triple digit dumbbells have always scared me, so I've always stuck with 95s. today I said what the hell and went for it.

icehog3
09-18-2013, 04:53 PM
Good job, Rob, movin' down that rack. :tu

RobR1205
09-18-2013, 04:55 PM
Good job, Rob, movin' down that rack. :tu

That could be the actual reason I've never used 100s...now I gotta bend down that much further to get those weights :r

icehog3
09-18-2013, 05:04 PM
That could be the actual reason I've never used 100s...now I gotta bend down that much further to get those weights :r

I'm old, so I just make the young kids I train with hand them to me. :lr

Adriftpanda
09-18-2013, 06:05 PM
Worked chest and tris today: dumbbell press on the flat bench, overhead dumbbell extensions, dumbbell lateral raises, front military press, overhead skull crushers, downward cable extensions, and push-ups.

Finally hit 100 lbs on dumbbell presses today for 12,9,8,6,5. I really surprised myself...for some reason, triple digit dumbbells have always scared me, so I've always stuck with 95s. today I said what the hell and went for it.

Nice! If you're doing 12 reps at 100lb, you could do more than 100lb db. :tu

mk05
09-18-2013, 10:19 PM
did some kettlebell workout. my ass hurts. :su

:sl

RobR1205
09-19-2013, 03:32 PM
Not a lifting night, but doing an hour of sparring at karate tonight. Great leg and cardio workout!

icehog3
09-19-2013, 04:35 PM
Legs and arms today. Went ahead and squatted since I don't have a game until Sunday.

Squats for reps to 365
Hamstring Curls
Barbell Curls for reps to 155
Cable Pushdowns
Preacher Curls
Close-grip Bench
Cambered Bar Curls
Dips

Adriftpanda
09-19-2013, 06:03 PM
Leg day. I wish I could do legs like once a month.

Front squats 8x5
Box jumps 20x10 (42 inch box)
Lying leg curls 4x8
Leg presses 4x10-8

Finished off with some an work. Hanging leg raises 4x15 and sit ups 4x25

Adriftpanda
09-20-2013, 05:10 PM
Nice shoulder workout, some good lifts today.

Seated DB presses 4x8-10 and did 1x5 to max out
Seated lat raises ---- single arm upright row 3x8
Single arm front raises (using barbell, try it!) 3x8
DB shrugs 5x10
Rear dealt flys 5x10,8,8,4,4

Finished off with some tricep work.

Ez bar skull crushers 5x5
Dips w/45lb plate 3x10-14

RobR1205
09-20-2013, 05:24 PM
Awesome back day. Bent over rows, reverse flys, preacher curls, lat pull downs, barbell curls, hammer curls, shrugs, and u lover.

icehog3
09-20-2013, 05:38 PM
Well deserved off day today. ;)

icehog3
09-23-2013, 07:35 PM
Worst workout of the year today. Yesterday, I did a heavy back day, and had two hockey games 5+ hours apart.

Today was shoulder day, I figured I wouldn't have much endurance, so I would work for strength.

Nope.

So I figured drop the weight and try to get good reps.

Nope.

Tossed in the towel after a few sets, got in a decent ab workout and called it a day. Hoping for a better day tomorrow.

Adriftpanda
09-23-2013, 07:35 PM
National chest day. Made Sunday my deadlift/core day.

Flat db press 5x8-10
Hammer strength decline press 4x8
Incline db press 4x8-10
Cable flys 3x10-12

icehog3
09-23-2013, 07:36 PM
Free shipping on aby order at FitRX.com for the next week:

FREE SHIPPING WITH COUPON ON ANY ORDER


Take advantage of this deal before it ends on Monday, September 30th, 2013.

Coupon code is: FALL13

icehog3
09-24-2013, 01:39 PM
Much better day in the gym, strength still a little down, but endyrance, energy and focus were all up. Tomorrow's a day off, hoping to crush it on Thursday.

Adriftpanda
09-24-2013, 09:25 PM
Played around with the "wave training" on legs today, or on squats to be exact.

Squats - 3 waves of 5,4,3,2,1
Stiff leg deads - 3x8-10
Db lunges - 3x16
Leg presses - 7x8-10 (little rest, about 30 seconds)

Finished off with a little ab work.

Adriftpanda
09-25-2013, 05:20 PM
Back day.

Warmed up with some straight arm pull downs 4x8-10

T-bar row 3 waves of 5,4,3,2,1
Single DB row 4x10-8
Seated wide grip row 3 waves of 6,4,2
Bent over db row 3x10
Reverse fly with cables 7x10-8 (20-30 second rest time)

icehog3
09-25-2013, 05:39 PM
Off day.

My chiropractor was in my lunch restaurant before I went to work. He did a neck adjustment right there in the jpint. icehog feel good. :)

Adriftpanda
09-26-2013, 09:52 PM
Shoulder day with the brother in law. Worked him hard.

Clean and jerk 4x8 or failure
Arnold presses --- side delt raises using BB 3x8-10
Smith machine upright row --- shrugs
Bent over cable flys

Finished off with some arms, not too much, about 2 exercises each.

icehog3
09-26-2013, 11:22 PM
Chest day for me today. All the benches were packed with young'uns, so I had to get creative, and pre-exhausted with some seated bench (not sure who the machine is made by). Then went ahead with incline and bench, much tougher than usual, but a great pump. Finished off with some weighted dips.

Back day / Hockey game manana.

icehog3
09-27-2013, 03:58 PM
Back today.

Bentover Rows to 325
T-bar rows to 270
Super-wide bentover rows to 225
Weighted v-grip pullups
Super-wide weighted pullups

Hockey tonight at 10.

Tear it up, Men. :tu

Adriftpanda
09-28-2013, 03:05 AM
My one day of splurging... Oh sh*t do I have a huge headache and I can't sleep. Probably consumed about 5k worth of calories today.

icehog3
09-28-2013, 10:02 AM
Bad sugar buzz, Huy?

Off to the gym to hit some light legs and shoulders.

RobR1205
09-29-2013, 06:14 PM
Awesome day in the gym. Last chest day was meh, but I had lots of strength today. Workout consisted of: Incline chest presses, cable tricep extensions, lateral raises, decline flyes, weighted dips, cables flyes, and overhead dumbbell extensions.

Plenty of protein for dinner: 2 glasses of 2% milk and chicken parm. Now just biting my nails waiting for the final episode of Breaking Bad.

Adriftpanda
09-30-2013, 02:15 PM
Had a legit back day yesterday and focused on rowing motions mainly.

Deads up to 375
DB row up to 120 db
T-Bar row up to 235

Finished off with some ab work.

Chest day today, and I ran out of Pwo.

GeRRy!!!!!!!!!!!!!!!!

icehog3
09-30-2013, 02:32 PM
Samples??? :D

Off day today, leg day tomorrow before I head to the Blackhawks season opener.

Adriftpanda
09-30-2013, 03:14 PM
I thought I had brought enough pre and post supps while down here but I ran out! Ended up buying Prodigy by PNI, never heard of it before but reading a few reviews and it seems legit. The owner gave me $20 off since they are pricey. He seemed really high on it, so figured it was worth a shot. I'll give it a go and if it's good, I'll send you a scoop or so Tom.

icehog3
09-30-2013, 04:11 PM
Love to hear how it works, Huy, you know me, always looking for an edge. :)(

Adriftpanda
09-30-2013, 04:13 PM
Love to hear how it works, Huy, you know me, always looking for an edge. :)(

I'm the same way my friend. :)

Adriftpanda
09-30-2013, 09:51 PM
Prodigy, it was a nice change from 1,3. Main ingredients are a bunch of stuff I do not know how to spell and I will not attempt to spell them.

Glucuronolactone, N-Acetyl-Tyrosine, Caffeine Anhydrous, Dendrobium Alkaloids, Naringin

That was a copy/paste. Beta-Alanine also plays a big role in this pwo.

So enough with this scientific stuff. Overall, my focus and energy was there and I even felt like I could workout a good hour after my session. I did feel the stimulant kick it about 10-15 min after taking consuming it.

Send over you addy Tom, I'll get a sample out to you, along with some bcaas. Have you tried Aminocore?

icehog3
09-30-2013, 09:55 PM
Thanks, Huy, sounds like it may be a winner. :tu

I have not tried Aminocore, been using ON and Xtend for a while now.

mk05
09-30-2013, 10:50 PM
I tried to work out today but the cold really kicked my ass. Ended up just doing 20 minutes on the stairmaster and sat in the sauna listening to Justin Bieber...

one of those things was not true :D

icehog3
10-01-2013, 12:50 AM
That you tried to work out? :noon:

Adriftpanda
10-01-2013, 08:12 PM
Back day, again. Trying to do back at least twice a week. Prodigy powered me through my lifts today.

Wide grip pull ups to warm up 2x20
Wide grip lat pull downs 5x8-10
Bent over row 3x8-6
T-Bar row 4x8-6
Lat pull downs using the cable extensions 4x8

Ended with fst-training on biceps, Ez-bar curl 7x10-8

mk05
10-01-2013, 08:52 PM
I'll give Prodigy a try, any website you recommend? I currently cycle between a double espresso on ice or a scoop of Pump.

I did 20 minutes on the stairmaster again because there was a smokeshow who decided to run in front of me. I can't tell if girls these days are wearing workout wear or underwear.

RobR1205
10-01-2013, 09:34 PM
Back day today. Tore it up with: lat pull downs, hammer curls, shrugs, vertical rows, barbell curls, and reverse flyes. A good day for sure! Moved up in weight for a lot of exercises or increased the rep count compared to last back day. That's all I'm happy about!

Adriftpanda
10-02-2013, 01:37 AM
Marc, you take pwo to run?

I found Prodigy online for like $30, cheap as hell, considering I paid $50 for mine lol.

mk05
10-02-2013, 10:07 AM
No I take it to work out, but right now I have a really bad cold.

Adriftpanda
10-02-2013, 04:51 PM
Everyones favorite, leg day.

Squats
Leg press --- single leg extensions
Lying leg curls (single leg)
Stiff leg deads (db)

Played some ball to stretch out the legs.

icehog3
10-02-2013, 05:17 PM
Back day for me, figured I would switch it up and hit the pullups first, then do my rowing.

150 reps of pullups, first set was 17, last set barely got 6.

Went to T-bars, strong but no endurance.... sets to 295.

Bentover rows.....same deal, sets to 315

Finished with some wide pulldowns, sets to 240...only got 6 with 240 so I knew I was gassed. :r

Adriftpanda
10-03-2013, 05:53 PM
Shoulder day, didn't feel all that good today. Went with Hemavol today, just to get off of caffeine, 1.3, or any of that stuff. Think I will try and stay off pwo for a couple weeks.

Incline db presses --- upright row 4x10-12
Arnold presses 4x8-6
Side lat raises --- single arm upright row using db 4x10
Front lat raises 3x10

RobR1205
10-03-2013, 07:00 PM
Awesome day of physical fitness.

First I hit chest and tris:
Incline dumbbell presses: 80x10,10,10 & 90x8,8,8
Front shoulder raises: 30x12, 35x10, 40x8,6,6
Dip machine: 35x12,10,8,6,6
Decline Alternating Dumbbell presses: 60x10,8,8,6,6
Overhead dumbbell tricep extensions: 80x8,8,8,8,8
Chest Press Machine: 140x6,6,6,6,6
Downward cable tricep extensions: 195x8,6,6,6,6

Then went worked my butt off at Karate:
30 minutes of one on one fights
15 minutes of two on one fights
5 minutes of three on one fights <--this was exhausting!!
10 minutes of non-stop kicking drills

I'm pooped, gentlemen.

icehog3
10-03-2013, 07:50 PM
Shoulder day for me, after 2 crappass shoulder workouts, finally had a decent one. Not great, but better. Was able to go to 225 for reps on the seated military, and 405 on the shrugs. Hopefully weights will continue to go back up after a couple down workouts. .

Adriftpanda
10-04-2013, 04:36 PM
Back day.

Deads 2x10 @275 2x6 @315 2x3 @350
Seated row 3x10, 2x5 heavy
Bent over flys 3x8
T-Bar row 3x10 with a drop set
DB row 3x10, 2x6 heavy

icehog3
10-06-2013, 02:05 PM
Back day for me....with a game last night, and two tonight, just did 15 sets, fast and furious.

T-bar rows 225, 270, 315, 270, 225
Barbell rows 225, 275, 315, 275, 225
Pullups +25 for 5 sets, 1 minute between sets

With two games tonight (and 90 minutes between them), likely will take tomorrow off from the weights.

Adriftpanda
10-07-2013, 11:00 PM
International Chest Day. Luckily, it seemed like back day for everyone so all the benches were cleared.

Decline BB 3x8 up 225 and then 3x8 back down to 135
Flat DB 4x6 up to 90lb and then 4x8 back down to 70lb
Incline Smith 4x8 225 with 2 drop sets
Cable fly 4x10-12

Some tricep work, but by the time I was done with my last chest, there wasn't much left. Pyramid up and then back down to just exhaust the chest.

icehog3
10-08-2013, 08:46 AM
Heading to the gym for shoulder day, gonna give the Prodigy a go, Huy. :)

Adriftpanda
10-08-2013, 03:06 PM
Backity day.

Wide grip pull ups 2xfailure
Wide grip lat pull downs 5x8
Reverse grip pull down 4x8-10
Db row 4x10
T-bar row 3x10
Reverse fly 7x8 (20 second break between sets)

icehog3
10-08-2013, 04:01 PM
Rep day for delts:

Military presses to 215
Super wide seated military presses to 195
Narrow grip seated military presses to 175
Dumbbell shrugs to 150s

Huy, used the Prodigy today and I dug it. Can you post or PM the cheapest place you fouynd it at? Thanks!. :D

Adriftpanda
10-08-2013, 05:26 PM
I went to a shop while I was working down south. The guy gave it to me for $50, but I found it cheaper online. Here's a site, they have it listed at $33, cheapest I can find it.

http://www.nutraplanet.com/product/premium-nutraceuticals-pni/new-prodigy-25-servings.html

icehog3
10-08-2013, 08:16 PM
Thanks Huy! Extra Jack3d nfor you! :D

Adriftpanda
10-08-2013, 08:53 PM
You rock!

Adriftpanda
10-09-2013, 04:08 PM
Leg day, yay.

leg presses 10x8-10
lying leg curls --- single leg extensions 4x10
stiff leg deads 4x10
squats 4x10

icehog3
10-10-2013, 10:39 AM
Looks for Pumping Iron with Zemekone and Icehog3 II, coming to a Forum near you soon! :D