Pumping Iron with Zemekone and Icehog3 [Archive] - Page 5?login=1

The Professor

01-29-2009, 08:52 AM

I think Gerry's bad squat day cursed mine. Had a good warmup and first set at 225. On one of the last reps, though, I must have moved laterally or something. My right hip was definitely tweaked. Tried to walk and stretch it off. Tried working it out at a lower weight. It just wasn't having it. Stiff leg deads were better; though I just felt like I was lacking the strength and was only able to do 4 sets of 225 (275 was a no-go).

The only good thing about the day was that I was somehow able to hit a PR on leg press. 8 pies seemed like a struggle. 10 pies was actually a little easier. 12 pies was manageable. 12 pies + a 25 on each side wasn't horrible. So I loaded up 14 pies and hit it for 5 ... screaming like a mofo on the last rep. It felt good. :r

Right hip still bothering me a little when I walk, though. Think I just need to rest it a bit -- no elliptical or anything like that.

Mugen910

01-29-2009, 08:59 AM

No gym last night...I was suppose to do a 5 mile run but right when I stepped outta the car I lost my foot in a freakin puddle. so running with wet socks was not an option. I should have just worked out but I doubt I woulda made it through the small river flowing infront of the gym....stupid new england weather! :fl

Gonna see what I can get in today..

BigFrank

01-29-2009, 02:17 PM

Off to do a little military pressing and assistance junk tonight.

Stretch that bad boy out Prof.

Mugen910

01-29-2009, 05:40 PM

I am wicked tired from waking up early to take my car into the shop. I got hosed $200 for very little work and I'm pissed...but oh well..gonna try and do something at the gym now... :ze

Ubergopher

01-29-2009, 06:11 PM

Today is cardio day, but I'll be doing pull-ups to failure. Tomorrow is shoulder and legs day. Come sweet weekend, come and save my sore body from more torment.

Mugen910

01-29-2009, 09:33 PM

45min on the bike (didn't feel like running)
Legs + Calves today :tu

Threw a big plate on for squats...I like it! :ze ( I won't say how many cuz you'll laugh.)

Ubergopher

01-30-2009, 12:51 AM

Well...

19:00 on my two mile run, and only did 4 pull ups. Gotta get better than that.

Oh and right now 185, my end goal is 175 by April. Oh and to have a cross-training application done by then.

Mugen910

01-30-2009, 07:43 AM

Well...

19:00 on my two mile run, and only did 4 pull ups. Gotta get better than that.

Oh and right now 185, my end goal is 175 by April. Oh and to have a cross-training application done by then.

The run part isn't that bad...the pull ups are pretty good considering the avg person can do 1.5 :r

I think I tweaked something in my neck last night when doing squats. I'm pretty sure I did not just sleep in an awkward position.

The Professor

01-30-2009, 07:45 AM

The run part isn't that bad...the pull ups are pretty good considering the avg person can do 1.5 :r

I think I tweaked something in my neck last night when doing squats. I'm pretty sure I did not just sleep in an awkward position.
Yeah ... I can't do one. My shoulder doesn't work that way. I can do pull-downs at > body weight; but no pull-ups. Go figure. :rolleyes:

Why would you have hurt your neck? Was your form off? did you have the bar too high???

Mugen910

01-30-2009, 07:51 AM

Yeah ... I can't do one. My shoulder doesn't work that way. I can do pull-downs at > body weight; but no pull-ups. Go figure. :rolleyes:

Why would you have hurt your neck? Was your form off? did you have the bar too high???

To be honest Dokk I have no idea. Maybe a combo of bad form and too much on at one time? I was usually just doing light squats of whatever the bar is weighted at + 50lbs but last night I threw on an extra 90lb to the mix..

I'm not sure exactly where the bar is suppose to be located on my shoulders when I squat but I feel comfortable with it below the traps sitting right on the shoulders.

The Professor

01-30-2009, 08:17 AM

To be honest Dokk I have no idea. Maybe a combo of bad form and too much on at one time? I was usually just doing light squats of whatever the bar is weighted at + 50lbs but last night I threw on an extra 90lb to the mix..

I'm not sure exactly where the bar is suppose to be located on my shoulders when I squat but I feel comfortable with it below the traps sitting right on the shoulders.
That's probably about the right place for the bar. I always think about it in terms of finding the groove built into the traps just at the top of the shoulders -- the bar fits perfectly there. People like Frank, Gerry, Tom, and Dave will probably call it "the shelf" -- but that's because they're monsters. :D

Wonder if your core wasn't tight enough and you bent forward too far (causing the bar to roll up toward your neck)? Or maybe you just did too much?

For the record, the bar almost always weighs 45lbs.

Genetic Defect

01-30-2009, 08:51 AM

http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Full+SquatTo be honest Dokk I have no idea. Maybe a combo of bad form and too much on at one time? I was usually just doing light squats of whatever the bar is weighted at + 50lbs but last night I threw on an extra 90lb to the mix..

I'm not sure exactly where the bar is suppose to be located on my shoulders when I squat but I feel comfortable with it below the traps sitting right on the shoulders.

Mugen910

01-30-2009, 09:05 AM

http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Full+Squat

:tu Thanks.

Dokk, I wanna call it "The shelf" someday too! :D

Genetic Defect

01-30-2009, 09:13 AM

:tu Thanks.

Dokk, I wanna call it "The shelf" someday too! :D

you might need some assistance in that area.

Mugen910

01-30-2009, 10:03 AM

you might need some assistance in that area.

that's why I got you. <3 you had me at "Shelf"

GhostRyder

01-30-2009, 02:01 PM

BigFrank

01-30-2009, 02:19 PM

Anyone here do front squats? I have been getting into them, but I've been noticing my wrists start to kill once I get up into the heavier weights. Any ideas on how to fix this or what I might be doing wrong?
I used to do them heavy. The trick I learned was to cross my arms in front on my body. Think of the I dream of genie thing here. And have the bar rest on top of my front delts.

I have also seen people use wrist straps, and place them around the bar and hold on to them like handles. I tried this once and failed miserably.

To be honest Dokk I have no idea. Maybe a combo of bad form and too much on at one time? I was usually just doing light squats of whatever the bar is weighted at + 50lbs but last night I threw on an extra 90lb to the mix..

I'm not sure exactly where the bar is suppose to be located on my shoulders when I squat but I feel comfortable with it below the traps sitting right on the shoulders.

Here are two quick tips.
When you get under that bar, think about wearing a baseball cap backwards and have the bill of the cap touch your upper back. Keeping your head up. Second, when you come out of the bottom think about leading with your chest.

check the video out for a few free tips
http://www.flexcart.com/members/elitefts/default.asp?cid=274&m=PD&pid=981

icehog3

01-30-2009, 06:07 PM

zemekone

01-30-2009, 06:38 PM

Genetic Defect

01-30-2009, 06:40 PM

1,000 words http://www.sport-tiedje.at/advancedfitness/stingray_top_detail.jpg

Mugen910

01-30-2009, 09:03 PM

20 min run

Shoulders and Back tonite. :tu

GhostRyder

01-31-2009, 09:20 AM

It's good to know that I'm not the only one who has a difficult time with wrists on the Front Squat. I like the lift a lot more than a regular squat, and I guess I'll be doin it with the crossed arms in front of me. I have done that on my heavy lifts before. Today is a rest day though -- thankfully.

Mugen910

01-31-2009, 05:46 PM

7 miles tonite on the boring A$$ treadmill....ugh...running now on whey protein too...hope everyone is shredding it up!

icehog3

01-31-2009, 06:37 PM

7 miles tonite on the boring A$$ treadmill....ugh...running now on whey protein too...hope everyone is shredding it up!

I trained shoulders and arms today...tough to breathe at times with this cold, but I felt better after the workout (and now, several hours later) than I did before the workout.

Mugen910

01-31-2009, 06:53 PM

I trained shoulders and arms today...tough to breathe at times with this cold, but I felt better after the workout (and now, several hours later) than I did before the workout.

That's what I like to hear!!! Tough through it! :ze:ze

icehog3

01-31-2009, 06:57 PM

That's what I like to hear!!! Tough through it! :ze:ze

It's the only way I know how, Brother Bao! :)

Mugen910

01-31-2009, 06:58 PM

It's the only way I know how, Brother Bao! :)

I know it's all a placebo but I like to go for a jog when I'm sick...makes me feel better and helps me sleep too!

Chris.

01-31-2009, 07:07 PM

I did shoulders and back yesterday. Wasn't feeling it at all since it felt like my throat was closing up on itself and I couldn't really breathe well for some reason. it was a good workout though since I pushed past the problem.

Mugen910

01-31-2009, 07:11 PM

BigFrank

02-01-2009, 08:52 AM

Damn everyone getting sick on me!

King James

02-01-2009, 09:19 AM

week one of volu-grow done. Anyone else using it?

Need to find a good pre-workout shake.

DavenportESQ

02-01-2009, 09:22 AM

Anyone here do front squats? I have been getting into them, but I've been noticing my wrists start to kill once I get up into the heavier weights. Any ideas on how to fix this or what I might be doing wrong?

2 fingers for me...

I think its because of my Olympic background. When U develope that strength in wrist and fingers it becomes easier to rack cleans.

Mugen910

02-01-2009, 09:53 AM

I don't know how you gym rats do it...Working out in the AM is not easy! Chest, Biceps, Triceps and I had to lower the weights to finish...

Chris.

02-01-2009, 09:56 AM

AM is easier for me than PM. Mainly because I'm beat and don't want to do anything after work.

DavenportESQ

02-01-2009, 10:03 AM

I don't know how you gym rats do it...Working out in the AM is not easy! Chest, Biceps, Triceps and I had to lower the weights to finish...

Its because your CNS isn't stimulated. This past semester we had workouts at 6:00 to be able to do anything in the weightroom I had to be up at 5 moving around. and considerable amount of time to warm up.

I

zemekone

02-01-2009, 10:07 AM

The Professor

02-01-2009, 12:47 PM

Back from the gym and my back is wasted in a good way. Wasn't even going to lift today. Once I turned my ipod on with some new tracks, I got the urge. No sense wasting THAT! :D Decided to make it back day when I saw that *everyone* else was doing "curlz 4 da gurlz" (TM- D'ESQ). Warmup was cardio and a lot of stretching. I think I'm gonna start budgeting a little more time to get a good 15-20 of stretching and cardio in before I lift. I think it helped today.

V-bar pulldowns, seated low rows, and barbell rows all felt real good. Followed up with deads -- 135 x 10, 225 x 10 x 3, 315 x 6-7 x 2. Then some 185 snatch grip deads for 10 then for 5/failure. My body was just outta juice at this point. I should have brought $$ for a gatorade ... probably would have been able to pull through on a full set of snatch deads.

:ze :ze :ze

Mugen910

02-01-2009, 10:04 PM

Its because your CNS isn't stimulated. This past semester we had workouts at 6:00 to be able to do anything in the weightroom I had to be up at 5 moving around. and considerable amount of time to warm up.

I
:tu
i use to train at be in the gym by 600 too... you will get you to it...
:hm

V-bar pulldowns, seated low rows, and barbell rows all felt real good. Followed up with deads -- 135 x 10, 225 x 10 x 3, 315 x 6-7 x 2. Then some 185 snatch grip deads for 10 then for 5/failure.

:ze :ze

I'm sore as a mofo from this AM..I went lighter and everything! stupid CNS and it's slowness. :fl

The Professor

02-02-2009, 07:47 AM

Felt like making today a speed day, today, for chest & tris. Dropped the weight a little and, after my warmups (crunches to tighten core, barbell rows to prime the lats, pressdowns to prime the tris, and super light bench presses for the pecs) grabbed the stopwatch and hit the following

115 -- 10 sets of 5 reps each, 45 seconds rest between sets
135 -- 5 sets of 2 reps each, 45-60 seconds rest between sets

The first 7 or so sets were very fast. I got a little sluggish in a couple of sets toward the end of the 115s. I *probably* could have done sets of 3 on 135; but given no spotter and that I was already getting sluggish, I decided to just hit 2 fast each set. All about the fast-twitch, right Dave? :ze

Followed it up with some 190 decline presses (on a Hammer Strength plate-loaded) -- 3 sets of 6. Then did some standard tri exercises: skull crushers, pressdowns, behind head rope extensions. I'm beat. :D

DavenportESQ

02-02-2009, 10:34 AM

Mugen910

02-02-2009, 10:39 AM

Thats sooo much volume I just threw up!

Awesome workout! Great to see the shoulder isn't holding you back

:tpd: You're freakin crazy!

DavenportESQ

02-02-2009, 10:45 AM

:tpd: You're freakin crazy!

What is your AM Routine like? What time do you wake up compared to gym time? Do you eat? Do you shower? these are all things that concern the CNS. If we figure it out it might help you with your AM lifting sesssion

For me I have to eat something. I would go with 2-3 granola bars. The weight room was only like 2 and a half minutes away for me, but this could be ideal pre workout drink time/coffee....I would get up and take a contrast shower.....Jump in when its cold stay under for some time and then turn it up hot repeat twice dry off go lift. The changes of hot and cold help increase blood flow to all extremeties etc.

Im sure others have some little tricks they use before they go to the gym

The Professor

02-02-2009, 11:15 AM

Thats sooo much volume I just threw up!

Awesome workout! Great to see the shoulder isn't holding you back
It's totally strange ... I can do flat bench and decline bench; but incline bench and shoulder presses/military presses effin kill. Go figure. I still need to see a doctor. Next week, I think I'll do 135 x 3 x 10 on a rack with boards. :D Now ... where do I find boards. :r

Mugen910

02-02-2009, 11:37 AM

What is your AM Routine like? What time do you wake up compared to gym time? Do you eat? Do you shower? these are all things that concern the CNS. If we figure it out it might help you with your AM lifting sesssion

For me I have to eat something. I would go with 2-3 granola bars. The weight room was only like 2 and a half minutes away for me, but this could be ideal pre workout drink time/coffee....I would get up and take a contrast shower.....Jump in when its cold stay under for some time and then turn it up hot repeat twice dry off go lift. The changes of hot and cold help increase blood flow to all extremeties etc.

Im sure others have some little tricks they use before they go to the gym

Oh sorry...I realized my last post could have been taken the wrong way but I meant I agreed with you and Dokk was crazy for doing that workout...

Honestly...I am not an AM person and even in the gym I tend to favor the machine in the AM versus free weights.

What is your AM Routine like? What time do you wake up compared to gym time? Do you eat? Do you shower? these are all things that concern the CNS. If we figure it out it might help you with your AM lifting session

My routine is whatever BigFrank wrote out for me but it looks like it'll end up being Chest/ Tri/Biceps...Sets = 3 for chest but 2 for tri/bi and the number of reps depends on the week I am at.

I am usually up by 7 on weekdays and at the gym by 7pm..My usual weekend is reserved for long runs...I didn't eat Sunday till after except for a banana and no I didn't shower. I'm hoping to make the sunday AM workout a common thing but it depends on my running schedule. Honestly though I couldn't beleive how sore I got/am doing much lighter weights. The CNS made me feel like a girl.

The Professor

02-02-2009, 12:05 PM

For me I have to eat something.

For me, eating something --> :pu

I like your other tricks, though. I usually just get up about 1-1.5hr before I want to be lifting. I take an energy/NO supp about 15-30 minutes before lifting. The shower thing is one I might try. Hmmmm....

BigFrank

02-02-2009, 01:33 PM

I used to workout early in the morning. It would go something like this.
Wake up
Eat Full Meal
Shower
Pre-workout Drink
Gym

Deload week for me. Well needed.

BigFrank

02-02-2009, 03:48 PM

ChicagoWhiteSox

02-02-2009, 04:25 PM

done lifting:ze time to relax:ss

The Professor

02-02-2009, 05:41 PM

Back from the gym nothing special. Thinking about hitting a new gym later this week.
Also word is two big time powerlifters in my area, are planning on coming out of retirement ( couch potatos ) and training again. They have a full setup in one of the guy's garage, monolift, bands, chains, texas bar, deadlift mats u name it they got it. the works. If they did I would most likely be able to train with them. Hopefully they start to train again. If not, I will continue on. Downloaded the application for a meet in march. So far if all holds well I will compete.
Awesome, Frank. I'd love to be able to train with someone else serious about lifting. You'd better post vids of your best contest lifts, Brother. If you come in every PR you break at the meet gets you one cigar (max 3 -- 1 per major lift). Come in 1st, and I'll throw in a couple more. All Habanos, of course. :D :tu :ze

BigFrank

02-02-2009, 07:42 PM

The Professor

02-02-2009, 07:48 PM

I guess that is a bet. If I do not compete this march this there is a big contest in early summer I could do too.
As for setting PRs in competition, its hard to say. I have only done 1 bench only local comp and normal meet,which was also very local. It was weird, I hit my bench numbers than bombed out hard going for new weights. For the deadlift I hit a 40 pound PR and the squat I bombed out on also.
I didn't mean to infer it would be easy. :p :dance:

Don't think of it as a bet ... think of it as motivation, a reward for a job well done. :ze And your doing well is motivation for *me* to try a little harder, too. :D

The Professor

02-03-2009, 07:18 AM

Just back from a leg day. Things are a little cloudy right now, which is good I guess. :D Was planning to rep out 225 again; but something came over me and I got curious. I just started back on squats a couple of weeks ago after a 2-2.5 month hiatus because of my shoulder injury. Before I got hurt, my 1RM was 315. So today went something like this (though I can't be positive about the details -- cloudy):

135 x 10
185 x 8
225 x 7
275 x 3
285 x 2
295 x 2
315 x F (dropped to my knees ... big crash :r)
315 x F (got under it, stood there, knew I just didn't have it ... the intensity wasn't there)

The first 315 attempt was *very* close. I think I can hit it soon. It's clear from this, though, that there are 2 things I need to work on:

1. Explosiveness out of the hole (that's where I barely failed out on attempt #1)
2. Core stability (315 is harder for me to just hold up than it used to be)

Followed the squats up with several sets of stiff-legged deadlifts. Went to do some leg presses and my energy was simply shot -- 8 pies was a struggle (and that's my warmup weight). It had been over an hour at this point; so I called it a day. I'll probably take tomorrow "off" (just cardio).

So Dave, Frank, Gerry, and Tom (and others): what are your two favorite support lifts for getting out of the hole? :ze

Mugen910

02-03-2009, 07:25 AM

The Professor

02-03-2009, 07:30 AM

You ever have one of those nights where you come home from work and just crash? I fell asleep last night at about 9 and didn't wake till about 730 today...Dead tired..maybe the running + gym is catching up to me?

Dokk,
It looks like you had fun at the gym :tu
Yes ... it was fun. :tu :dance:

I've totally had days like that, too. The body needs rest to repair from your workouts. If you're not getting enough, your body will eventually tell you to eff off :fu (like yours did last night). :r

BigFrank

02-03-2009, 08:05 AM

So Dave, Frank, Gerry, and Tom (and others): what are your two favorite support lifts for getting out of the hole? :ze Box Squats. A lot of them. Also with the heavier weight your form tends to crap out first.
Putting 315 on your back is just as good as squatting it sometimes. I know when I start to get into the uncharted weight range I usually try to stand out of the rack with it a week or two before I actually try to squat it. That way I am less concerned about how heavy it feels and more concerned about squatting with proper form.
I would replace leg presses with box squats after squatting. Lighter weights focus more on explosiveness out on the bottom. And ditch any hamstring work on leg day.

You ever have one of those nights where you come home from work and just crash? I fell asleep last night at about 9 and didn't wake till about 730 today...Dead tired..maybe the running + gym is catching up to me? I get like that a lot. If you feel like its catching up with you I would recommend a few things. 1-2 times per week try to have a high calorie day. With your new level of activity you are probably not taking in the amount of nutrients that you should be. This is the most common thing I always see. Guys take on a new routine or start pushing themselves but continue to eat next to nothing, or still practice poor nutrition. Or take a week off and rest. Also some extra sleep doesnt ever hurt. The thing to watch is how you feel in the gym. If you are getting stronger or performing better every week than you are fine. Watch for signs of overtraining.

note - it could be the weather too, personally during the winter I have trouble staying up past 8.

Here are some articles on overtraining.
http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm
http://www.bodybuilding.com/fun/fawnia33.htm

Mugen910

02-03-2009, 08:12 AM

Yes ... it was fun. :tu :dance:

I've totally had days like that, too. The body needs rest to repair from your workouts. If you're not getting enough, your body will eventually tell you to eff off :fu (like yours did last night). :r
:D

I get like that a lot. If you feel like its catching up with you I would recommend a few things. 1-2 times per week try to have a high calorie day. Or take a week off and rest. Also some extra sleep doesnt ever hurt. The thing to watch is how you feel in the gym. If you are getting stronger or performing better every week than you are fine. Watch for signs of overtraining.

Besides that fiasco Sunday AM...I'm getting stronger each week. My legs feel fine from the running/training too..maybe I just needed rest.

The Professor

02-03-2009, 08:19 AM

Box Squats. A lot of them. Also with the heavier weight your form tends to crap out first.
Putting 315 on your back is just as good as squatting it sometimes. I know when I start to get into the uncharted weight range I usually try to stand out of the rack with it a week or two before I actually try to squat it. That way I am less concerned about how heavy it feels and more concerned about squatting with proper form.
Yeah -- I was planning on both of those things. When you do box squats, do you do 65%? 75%? 85%? Below, at, or above parallel?

In terms of getting under the weight, one thing I was going to do was add standing smith machine calf raises back in. That gets me under 315+ in a working kind of way. The smith will take out some stabilizers, though; so maybe I should just get under it on the rack and lift off, step back, re-rack, and repeat. My calves don't really need to get any bigger, anyway. :r

Besides that fiasco Sunday AM...I'm getting stronger each week. My legs feel fine from the running/training too..maybe I just needed rest.

Rest and, like Frank said, consume more calories. :dr

Mugen910

02-03-2009, 08:23 AM

Rest and, like Frank said, consume more calories. :dr

Well I like this idea but my problem is making sure it's calories and not just fat! Oh how I love the fatty foods.

BigFrank

02-03-2009, 08:30 AM

Yeah -- I was planning on both of those things. When you do box squats, do you do 65%? 75%? 85%? Below, at, or above parallel? I do them right at parallel. I havent been using %'s when box squatting. Its usually 225-315-365-405. But I would work around 60-70%.

Well I like this idea but my problem is making sure it's calories and not just fat! Oh how I love the fatty foods.
Eat out twice a week problem solved. Nothing better than on the way home from leg day to pop in taco bell!!! :tu

The Professor

02-03-2009, 08:32 AM

Well I like this idea but my problem is making sure it's calories and not just fat! Oh how I love the fatty foods.
Add in lean proteins and complex carbs. I know it's easier said than done. But what about eating some well-made jerky (ideally a turkey jerky that hasn't been soaked in sugar; but beef would be good too given the amount of exercise you're doing)? What about adding some whole grains in (oats post-workout, brown rice with lunch, etc.)?

I hear you on the love for fatty foods, though. :dr That's why I have a keg rather than a six-pack. :D

The Professor

02-03-2009, 08:34 AM

I do them right at parallel. I havent been using %'s when box squatting. Its usually 225-315-365-405. But I would work around 60-70%.

Eat out twice a week problem solved. Nothing better than on the way home from leg day to pop in taco bell!!! :tu
When you box squat, do you do high sets, low reps (westside style; e.g., 10 sets of 2)?

Mmmmm ... Taco Bell. Now I'm craving a sack of soft tacos. :dr

BigFrank

02-03-2009, 08:34 AM

He could just add in some peanuts, peanut butter or almonds with a couple of meals. Hell thats an easy and healthy 500 calories a day.

BigFrank

02-03-2009, 08:36 AM

When you box squat, do you do high sets, low reps (westside style; e.g., 10 sets of 2)?

Mmmmm ... Taco Bell. Now I'm craving a sack of soft tacos. :dr
No its more high rep right now. The program I am using at the moment has box squats as a strictly assistance exercise. So it's reps of 10.

burrito supremes!!!

Mugen910

02-03-2009, 08:40 AM

Mmmmm ... Taco Bell. Now I'm craving a sack of soft tacos. :dr

burrito supremes!!!

I hate you both!!! Stop pushing me to find the closest Taco Bell!

I have oatmeal in the AM with a banana..lunch is random (bad food from local sub shops)..Dinner is usually breaded chicken fillets or something with rice..

I'll see if last night was just a once a week thing. I can deal with extra rest once a week.:tu

BigFrank

02-03-2009, 08:43 AM

I hate you both!!! Stop pushing me to find the closest Taco Bell!

I have oatmeal in the AM with a banana..lunch is random (bad food from local sub shops)..Dinner is usually breaded chicken fillets or something with rice..

I'll see if last night was just a once a week thing. I can deal with extra rest once a week.:tu
I think that your problem is right there. Ya need to eat more bro. Def try to get some protein down in the morning. Also adding another meal / snack would be ideal. Also pack a lunch!

Mugen910

02-03-2009, 08:51 AM

icehog3

02-03-2009, 08:52 AM

In terms of getting under the weight, one thing I was going to do was add standing smith machine calf raises back in. That gets me under 315+ in a working kind of way. The smith will take out some stabilizers, though; so maybe I should just get under it on the rack and lift off, step back, re-rack, and repeat. My calves don't really need to get any bigger, anyway. :r

Absolutely take it off the rack, Dokk. Big difference in having a weight on your back out of the rack at opposed to being under it in the Smith machine. :tu

BigFrank

02-03-2009, 09:05 AM

I've never been accused of not eating enough. :r When I wrote this down though it does seem like I don't eat enough..come to think of it, why the F am I not losing any weight then? It's been about a month and I don't feel like I've trimmed any fat off.
Gotta eat more often to drop the weight biggest mistake Im sure most guys here see. People at less in an effort to lose weight. Eat more, just worry more about quality and content. You would be surprised. You can eat 6-7 times a day very healthy and drop a ton of fat.

King James

02-03-2009, 09:06 AM

first day of practice tonight.... wish I didn't hit legs so hard yesterday haha

DavenportESQ

02-03-2009, 09:09 AM

Absolutely take it off the rack, Dokk. Big difference in having a weight on your back out of the rack at opposed to being under it in the Smith machine. :tu

I like the way you are thinking, but worry about actually walking the weight out off the hooks. thats where things get dangerous

I've never done this but heard it done by a lot of high level elite track athletes...

Set the hooks, pins whatever you squat off of at a height that makes your hamstrings parallel. Tighten up get ready and just do Rack squats. Stand up with the weight then return to hooks. Easy way to do Heavy loading minus the safety of actually going down etc.

I saw above people talking about box squats....When I do mine I use about 50% of max. I work on squatting onto the box then exploding off it. I try and bend the bar by driving up so fast, most times I actually will drive up off my heels, which gives my calfs a nice workout too:ze (all while maintaining good technique of course)

The Professor

02-03-2009, 09:11 AM

No its more high rep right now. The program I am using at the moment has box squats as a strictly assistance exercise. So it's reps of 10.

burrito supremes!!!
Phuuuuuuuuuuuk ... I LOVE burrito supremes. Damn you ... I'm gonna have to make a run for the border. I'm effin hungry now! LoL!

I'll give the high rep box squat a run next leg day. :tu

I think that your problem is right there. Ya need to eat more bro. Def try to get some protein down in the morning. Also adding another meal / snack would be ideal. Also pack a lunch!
:tpd:

Absolutely take it off the rack, Dokk. Big difference in having a weight on your back out of the rack at opposed to being under it in the Smith machine. :tu
You are as wise as you are monstrously strong, Admiral. :salute:

icehog3

02-03-2009, 09:14 AM

You are as wise as you are monstrously strong, Admiral. :salute:

I'm a lightweight. :r

The Professor

02-03-2009, 09:17 AM

I'm a lightweight. :r
Yeah ... and I'm skinny. :rolleyes:

icehog3

02-03-2009, 09:21 AM

Yeah ... and I'm skinny. :rolleyes:

Let's ride bikes! :D

The Professor

02-03-2009, 09:29 AM

Set the hooks, pins whatever you squat off of at a height that makes your hamstrings parallel. Tighten up get ready and just do Rack squats. Stand up with the weight then return to hooks. Easy way to do Heavy loading minus the safety of actually going down etc.
I'm not sure I entirely understand. So you're starting in the hole and exploding up, right? But you have to go back down again, don't you? Or are you saying to set the power rack safety arms up high and just stand up and down with maybe a 4-6" range of motion? :confused:

I saw above people talking about box squats....When I do mine I use about 50% of max. I work on squatting onto the box then exploding off it. I try and bend the bar by driving up so fast, most times I actually will drive up off my heels, which gives my calfs a nice workout too:ze (all while maintaining good technique of course)
Interesting. I like the imagery. How many sets/reps at 50% do you do?

DavenportESQ

02-03-2009, 09:38 AM

I'm not sure I entirely understand. So you're starting in the hole and exploding up, right? But you have to go back down again, don't you? Or are you saying to set the power rack safety arms up high and just stand up and down with maybe a 4-6" range of motion? :confused:

Interesting. I like the imagery. How many sets/reps at 50% do you do?

Ya. I thought that would be hard to understand after I read it......

You do it with 4-6 inchs ROM

I like to do between 6-9 sets of 2/3 reps....A lot has to do with how I am feeling. If I am feeling good and moving the weight I will keep going upto 9 sets. If I am moving like a dinosaur I will just work the 6 sets

Hope that helps

The Professor

02-03-2009, 09:59 AM

Ya. I thought that would be hard to understand after I read it......

You do it with 4-6 inchs ROM

I like to do between 6-9 sets of 2/3 reps....A lot has to do with how I am feeling. If I am feeling good and moving the weight I will keep going upto 9 sets. If I am moving like a dinosaur I will just work the 6 sets

Hope that helps
It does. Thanks. One more/final point of clarification: the 4-6in ROM is from an almost standing position, right? Or are you talking about starting from down in the hole/parallel?

PeteSB75

02-03-2009, 10:45 AM

I've never been accused of not eating enough. :r When I wrote this down though it does seem like I don't eat enough..come to think of it, why the F am I not losing any weight then? It's been about a month and I don't feel like I've trimmed any fat off.

If you are more than about 500cal/day less that what you are using, your body goes into starvation mode and stores everything. Don't forget to add in calories from any protein shakes/bar or other supplements you may be taking to that total.

You can find some good resources here (http://www.bodybuilding.com/fun/calculators.htm) to determine how many calories YOU should be consuming on a daily basis to maintain your weight. Nutrition calculators are listed about halfway down the page. You can adjust from there whether you want to gain or lose. You should check in with that figure regularly during big changes in body composition and/or activity.

Mugen910

02-03-2009, 10:59 AM

If you are more than about 500cal/day less that what you are using, your body goes into starvation mode and stores everything. Don't forget to add in calories from any protein shakes/bar or other supplements you may be taking to that total.

You can find some good resources here (http://www.bodybuilding.com/fun/calculators.htm) to determine how many calories YOU should be consuming on a daily basis to maintain your weight. Nutrition calculators are listed about halfway down the page. You can adjust from there whether you want to gain or lose. You should check in with that figure regularly during big changes in body composition and/or activity.

:tu

BigFrank

02-03-2009, 11:09 AM

I like the way you are thinking, but worry about actually walking the weight out off the hooks. thats where things get dangerous

I've never done this but heard it done by a lot of high level elite track athletes...

Set the hooks, pins whatever you squat off of at a height that makes your hamstrings parallel. Tighten up get ready and just do Rack squats. Stand up with the weight then return to hooks. Easy way to do Heavy loading minus the safety of actually going down etc.

I saw above people talking about box squats....When I do mine I use about 50% of max. I work on squatting onto the box then exploding off it. I try and bend the bar by driving up so fast, most times I actually will drive up off my heels, which gives my calfs a nice workout too:ze (all while maintaining good technique of course)

We call em dead stops. Havent done them in awhile.

Heres a video if I am thinking about what you are
http://www.youtube.com/watch?v=PkM4Do6a4V8

When u box squat are you coming to a dead stop?

Mugen910

02-03-2009, 07:55 PM

3 Miles one the treadmill tonite...I actually was cruising and comfortable :tu

time to eat...:dance:

icehog3

02-03-2009, 08:16 PM

Chris.

02-03-2009, 08:41 PM

decline bench with a wide grip is KILLER. Almost no range of motion for me, but it destroys my pecs. I love it!

The Professor

02-03-2009, 08:49 PM

Today was back....

Wide grip pull-ups....started with a set of 19, and kept going until I could only get 8 for a set.

T-Bar Rows.....from 4 plates to 6 plates for reps.

Cable Rows.....300 for reps.

One Arm Rows....135s up to 180s.

I think I earned a cigar after work tonight.

Keep on sweating, Gents! :ze
I love how your one arm rows are heavier than a lot of folks' bbell rows. :ze

You're a monster, Admiral ... and I mean that in the absolutely BEST of way. :tu

Tomorrow is an off day. If I'm feeling up to it, though, I'll probably do some ab work ... and maybe some grip work. We'll see.

icehog3

02-03-2009, 11:16 PM

Enjoy the day off, Dokk!

Tomorrow is a leg day for me, but I think I will stick to the presses tomorrow, and maybe throw in some shoulder work.

The Professor

02-04-2009, 06:12 AM

Enjoy the day off, Dokk!

Yeah, about that whole "off" thing. Um ... I kind of, uh, er ... I "trained intuitively." And today, my intuition told me after I did some back stretches to work abs. Hard. :D

Cable rope crunches: 200lbs, 4 sets to failure (20-15-10-12)
Landmines: 35lb plate, 4 sets to failure (10-9-9-10)
Knee raises (on a captain's chair): 3 sets to failure (20, 15, 11)
Pull-down abs: 105lbs, 2 or 3 sets to failure (can't remember; failure = 9ish today).

I thought about doing some cardio after this; but I was feeling like I got punched in the stomach and might lose my White Flood, so I stopped. Felt good to get in there and tear up my gut. It always makes me smile, too, because I've got pretty strong abs compared to a lot of the mirror boys in my gym ... mine just takes the form of a keg rather than a 6-pack. :dance: :r

first time doing landmines today. That's a mean-assed exercise that really hits your obliques and gives your lats and even delts a nice stretch. It's definitely going to get a regular spot in my rotation. :ze

Lift well today, Admiral and all!!!!!

DavenportESQ

02-04-2009, 07:43 AM

We call em dead stops. Havent done them in awhile.

Heres a video if I am thinking about what you are
http://www.youtube.com/watch?v=PkM4Do6a4V8

When u box squat are you coming to a dead stop?

Yes I am coming to a dead stop. Pausing then really exploding of the box. Great for working the same thing as your "dead stops" power out of the hole. I like them too because you dont need to mass load to gain huge power output

Mugen910

02-04-2009, 08:26 AM

first time doing landmines today. That's a mean-assed exercise that really hits your obliques and gives your lats and even delts a nice stretch. It's definitely going to get a regular spot in my rotation. :ze

Landmines? Is that like the alligator crawl?

I think I ate to faster after my run last night...It feels like the turkey club is stuck just above my stomach and won't move! :pu

I see a lot of guys at the gym carry around a gallon of water..necessary..if so then why?

icehog3

02-04-2009, 08:32 AM

Landmines? Is that like the alligator crawl?

I think I ate to faster after my run last night...It feels like the turkey club is stuck just above my stomach and won't move! :pu

I see a lot of guys at the gym carry around a gallon of water..necessary..if so then why?

Good to drink water during the workout, especially if you supplement before hand...though I think a gallon is huge overkill, Bao. If I need more water I just head to the drinking fountain and refill my 20 oz bottle.

Nice job wailin' on the abs today, Dokk. :tu

The Professor

02-04-2009, 09:04 AM

Landmines? Is that like the alligator crawl?

I think I ate to faster after my run last night...It feels like the turkey club is stuck just above my stomach and won't move! :pu

I see a lot of guys at the gym carry around a gallon of water..necessary..if so then why?
Here's a landmine: http://youtube.com/watch?v=TG0mgmuuIiY

As for the water thing, I just go to the fountain regularly between sets. Sometimes I bring Gatorade (on leg day and sometimes back day for the carbs); but otherwise, I just make sure to drink probably about a gallon of water over the course of the day. I use a Nalgene bottle, which is 1 quart. 4 of those a day does me right. :tu

The Professor

02-04-2009, 09:05 AM

Yes I am coming to a dead stop. Pausing then really exploding of the box. Great for working the same thing as your "dead stops" power out of the hole. I like them too because you dont need to mass load to gain huge power output
So ... is the video that Frank posted the exercise you were telling me to do? I'm still confused Dave. :confused: For a Dokk, I'm not very smart. :dance:

Mugen910

02-04-2009, 09:08 AM

Here's a landmine: http://youtube.com/watch?v=TG0mgmuuIiY

That looks awesome!!! yaay...new exercise added!

DavenportESQ

02-04-2009, 09:11 AM

So ... is the video that Frank posted the exercise you were telling me to do? I'm still confused Dave. :confused: For a Dokk, I'm not very smart. :dance:

Do both! hah:r I have seen them done both ways

other times where they set the pins to a certain range of motion

Either way is good, but you will have to find out which one you like better and which one suits your gym better.

I like to think about being more dynamic in everything I do just because being dynamic is much much more sport specific for what I do.

For being a grad student, im not very smart:cool2:

BigFrank

02-04-2009, 02:10 PM

Bao, here is what I chug my workout mix in.
This picture is the 20 oz one, they sell a 32 ounce one. Check your local store, preferably not WalMart.
http://img132.imageshack.us/img132/4350/chugdk1.th.jpg (http://img132.imageshack.us/my.php?image=chugdk1.jpg)

The Professor

02-05-2009, 07:41 AM

Do both! hah:r I have seen them done both ways

other times where they set the pins to a certain range of motion

Either way is good, but you will have to find out which one you like better and which one suits your gym better.

I like to think about being more dynamic in everything I do just because being dynamic is much much more sport specific for what I do.

For being a grad student, im not very smart

:r Thanks for the clarification, Bro. One of these days, I need to come to SC and have you show me a thing or two in person. I'd love to train for a day at your Sorinex gym. :tu

Today was another high-intensity day for me. Not sure what the deal is this week. I've just felt more focused, driven, etc. Maybe it's the new music, maybe it's being back in my regular routine finally, maybe it's just a combination of various factors.

Today was a back day, with focus on explosiveness and speed. I almost puked a few different times ... probably in part because of my ab day yesterday. :pu After some stretches and warmups, I got started on my 1-hour session....

Close natural grip T-bar: 1p x 10, 2p x 10, 3p x 8, 3p x 8, 3p x 8
Medium natural grip T-bar: 2p x 10, 2 p x 9
Wide grip T-bar: 2p x 10

Barbell rows: 135 x 12, 10, 12

1-arm dbell rows: 70 x 8, 8, 8

Deadlifts: 225 x 10, 8, 8, 10

Snatch-grip deads: 135 x 10, 10, 10

Not even close to heaviest weight for me, but it was an intense session focused on speed, explosiveness, and form. I feel wasted. :ze

Probably just cardio tomorrow. I really do need a rest day. Saturday and Sunday will be totally off, too, since I'll be in OH without a place to lift. Do some extra reps for me this weekend, please.

icehog3

02-05-2009, 08:34 AM

Great workout, Dokk!

I am off today, but I have your reps covered over the weekend. ;)

The Professor

02-05-2009, 08:44 AM

Great workout, Dokk!

I am off today, but I have your reps covered over the weekend. ;)
Thanks, Brother. :tu

Stig

02-05-2009, 01:16 PM

Just got back into the gym this passed week after almost 4months away due to a shoulder and neck injury. First week back SUCKS!!!!! :cFirst day back working chest on the wire machine and I was only able to get 30 pounds on each arm putting me about 90 pounds per arm off where I was. Going to be a long slow trip back. Worked legs for the first time since I was out 2 nights ago and they are still screaming at me. Not even close to the sets I was doing 4 months ago, only got to 900 lbs. on the leg press before my legs turned to jello. :c Not to mention the weight I put on while sitting home on my couch for a month. Well I guess I will just need to get back in a little more often.

Mugen910

02-05-2009, 01:59 PM

2nd day of no activity...my stomach is killing me! My Dr. buddy says it might be reflux and to let it pass. I need to gym it up soon. :fl

BigFrank

02-05-2009, 04:58 PM

I always drank chocolate milk for acid reflux. Works pretty good actually.

The Professor

02-06-2009, 07:02 AM

Kept my word and just did cardio today -- even *that* was more intense than it has been in a while. I don't know what's happening to me; but I like it. My body is recovering faster, I've got more drive, and both strength and endurance seem to be increasing. Did somebody slip me something?

http://i207.photobucket.com/albums/bb37/cs_the_professor/Testosterone_structure.png

:r :r :r

Mugen910

02-06-2009, 07:24 AM

Pete

02-06-2009, 08:22 AM

Good to see you guys haven't been slacking off. :ze

Mugen910

02-06-2009, 08:27 AM

Good to see you guys haven't been slacking off. :ze

http://i331.photobucket.com/albums/l446/pepecanadas_2008/juicedmm.jpg?t=1232752073

Mugen910

02-06-2009, 07:58 PM

light 30 min jog and shoulders..must be tired or becoming a big sissy boy...IDK...:(

BigFrank

02-07-2009, 09:43 AM

Ubergopher

02-07-2009, 09:50 AM

Well, just started a new program and its kicking my ass right now. My diet is ~1500 calories per day and at least a gallon of water.

M-F I run twice a week, once before work and once during. The one before work is when I get up and before I eat anything so (in theory at least) I'm burning the stored calories/fat

M-W-F I lift weights, focusing on improving my pull ups

Saturday and Sunday, depending which one is my day off from work I take off, the other one I do a short 20 minute jog/walk.

BigFrank

02-07-2009, 09:50 AM

damn 1500 calories? careful going that low ya might crash.

Ubergopher

02-07-2009, 10:12 AM

Yeah, it sucks and I might crash soon, but I've already dropped about a pound and a half in a week, and thats with me cheating on a couple of those days. At the rate I keep that up I only need to do this for 5 more weeks until I reach my goal and then start working on speed and mass.

Oh, currently
5'8- 184
goal is 170 by mid-April.

The Professor

02-07-2009, 10:16 AM

deload week over. I dont think it helped me mentally, but I feel better physically. I think. Hard to do light work when you workout with guys already stronger than you.

Update, meet in March has been pushed until May. One coming up in April, I will most likely do one or the other, maybe both. Meet in May I am going with a guy I train squats with, he needs a handler at the meet. So April will most likely be time.

Now my dilema is, trying to get into the 220 class without giving up any strength.
Glad you kept to your deload, Frank. I know how hard that is mentally and applaud u 4 it. :) GL training for the contest. :tu

Day off for me today -- totally off. I didn't even bring my gym shoes ... wish I would have, though, b/c the friend we're staying with has a treadmill and an elliptical. :fl

Eating donuts and drinking coffee ... I'll be plenty carb'd up for Monday! :ze

BigFrank

02-07-2009, 04:46 PM

hmmm carbed up that sounds good. ya deload week was boring to say the least.

This week I'm going to start to drop that weight. I dont know, what do you guys think carb cycle or cut calories or just eat more and do more cardio. Problem for me is I hate cardio, if I do it I will walk for 5 minutes or jog for 5 minutes. But then again I love eating. lol

Mugen910

02-07-2009, 05:31 PM

11 miles today...legs are shot! Hope everyone is having a great weekend...Uber I would kill to be 185. How about we trade ? :D
Posted via Mobile Device

BigFrank

02-07-2009, 06:05 PM

11 miles today...legs are shot! Hope everyone is having a great weekend...Uber I would kill to be 185. How about we trade ? :D
Posted via Mobile Device
185! Try being an inch shorter and 60 pounds heavier. :r :r :r

Mugen910

02-07-2009, 06:12 PM

185! Try being an inch shorter and 60 pounds heavier.

Not the same brother...we are not training to be Mr. Olympians. :ze

Ubergopher

02-07-2009, 06:26 PM

11 miles today...legs are shot! Hope everyone is having a great weekend...Uber I would kill to be 185. How about we trade ? :D
Posted via Mobile Device

Its all fat. Trust me you don't want this. :(
well not really but still you don't want this.

Genetic Defect

02-07-2009, 08:56 PM

Its all fat. Trust me you don't want this. :(
well not really but still you don't want this.

I'll trade :D

Mugen910

02-07-2009, 09:01 PM

Its all fat. Trust me you don't want this. :(
well not really but still you don't want this.
i am 5'6 and 200...dont tell me what fat is bro. :r i convince my self that it is cuz i have got tree trunks for legs and broad shoulder..i never refer to my belly.:D
Posted via Mobile Device

Genetic Defect

02-07-2009, 09:01 PM

i am 5'6 and 200...dont tell me what fat is bro. :r i convince my self that it is cuz i have got tree trunks for legs and broad shoulder..i never refer to my belly.:D
Posted via Mobile Device

:rolleyes: freaking feather weights, you are a toothpick

Ubergopher

02-07-2009, 09:05 PM

...Well, a medium pizza from Round Table, 3 pieces of their garlic parmesan and at least one beer so far has told me to forget about my diet tonight... So be it.

BigFrank

02-07-2009, 10:37 PM

...Well, a medium pizza from Round Table, 3 pieces of their garlic parmesan and at least one beer so far has told me to forget about my diet tonight... So be it.
nothing wrong with a cheat meal!:dr

Genetic Defect

02-07-2009, 10:39 PM

nothing wrong with a cheat meal!:dr

is eating all but two pieces of a medium pizza a cheat?

icehog3

02-07-2009, 10:44 PM

is eating all but two pieces of a medium pizza a cheat?
3 meals worth.... ;) :r

Genetic Defect

02-07-2009, 10:47 PM

3 meals worth.... ;) :r

:r that was all I had to eat today, it was good :dr

Ubergopher

02-08-2009, 06:29 AM

:r that was all I had to eat today, it was good :dr

x2

Now to get back to making my body hate me. Someone save me please. Break a leg or something.

Mugen910

02-08-2009, 06:33 AM

you just need to believe that you are human and going to the gym is good for the spirit, body, and mind. That mantra will make you want to get healthier. :tu
Posted via Mobile Device

BigFrank

02-08-2009, 06:37 AM

is eating all but two pieces of a medium pizza a cheat?nah, cheating would be eating two pizzas. supreme of course. :r

Genetic Defect

02-08-2009, 09:51 AM

nah, cheating would be eating two pizzas. supreme of course. :r

:r I will remember that for next time

DrDubzz

02-08-2009, 02:36 PM

went to the gym today, blasted my chest

of course, that phrase now is about 10% of what it meant a few years ago. But I've got 7 weeks til spring break

gotta keep at it:ze

BigFrank

02-08-2009, 04:51 PM

:r I will remember that for next time
It's also not cheating, if you left your bigger pants at home.

The Professor

02-09-2009, 04:22 AM

Ate like chit this weekend and will be running off of mental energy and METAL today. We'll see how that goes.... :ze

The Professor

02-09-2009, 06:03 AM

Okay ... went for a more dynamic leg day.

Box squats @ parallel: 185lbs (60% 1RM); 12 sets of 3 reps -- per DavenportESQ's instructions, I visualized myself pushing the bar through the ceiling -- it actually came off my back a couple of times as I was pushing up too fast and not keeping the bad tight against my traps.

Box jumps: I think it was an 18" box; did 3 sets of 10. Felt like I was going to die after each set. Had to hit my inhaler once. :r

Stiff legged deads: 185lbs; 4 sets of 8.

Did some yes-nos, but my hip was a bit sore so I didn't push it. Also did some stretches (basically) with a medicine ball -- going from above my head to between my legs, pivoting at the hip (really just to get that lower back stretch at the bottom).

That's it for today. My lower back was bothering me a bit from all the driving yesterday and Friday. I probably should have done some leg presses because they give me a nice lower back stretch at the bottom; but I just didn't have the juice after all the box squats and jumps. Also wanted to do the rack walk-outs with 315; but again, I just didn't have the juice. Gonna keep the box squats as part of my routine. I forgot how I liked those. :)

:ze :ze

Pete

02-09-2009, 06:56 AM

Here's a landmine: http://youtube.com/watch?v=TG0mgmuuIiY

Thanks for this one. Always cool to get a new exercise.
Incorporated that into Saturday's routine.
Found some brand new muscles don'tcha know.

icehog3

02-09-2009, 09:14 AM

Okay ... went for a more dynamic leg day.

Sounds like a good day in the gym, Dokk! :tu

I am off today, back at it manana.

smokehouse

02-09-2009, 09:52 AM

I want to get back in to working out, mainly for strengthening. I’m not looking to get huge, but would like to tone up a little. I’m aware of how important protein is for repairing muscles. I need to really concentrate more on how much I consume, but I find it hard to consume 200g of protein a day, even with protein shakes in the mix. I only work out like 2-3 days a week. Do I need to consume that much protein every day? What do you guys suggest?

Mugen910

02-09-2009, 05:45 PM

Mugen910

02-09-2009, 08:17 PM

Chest, Biceps, Triceps! Woohoo...I love working out after a good nap!

Ubergopher

02-09-2009, 11:20 PM

I'll be doing chest and biceps again today. I've slacked off on the weight lifting lately. Once I get off work I'll do some cardio in my apartment complex's gym, and probably do 20 pull ups, no matter how long it takes!

The Professor

02-10-2009, 06:27 AM

Took DavenportESQ's advice and changed things up a little on chest today....

3 sets of 6, close grip, at 115
3 sets of 4, regular grip, at 135
3 sets of 3, wide grip, at 135

was left "wanting" a little, so I did some more regular grip work:

4 @ 135
2 @ 155
F @ 185 (got a spotter)

Oh well. I guess I shouldn't have expected to hit a PR after all that. I've got 185, though -- I can feel it. :tu

Followed up with some laying triceps extensions (above/behind the head, not just to the forehead) for 3 sets of 10, some straight bar press-downs (2 x 10), and some V-bar press-downs (3 x 5). I was wasted by this point. :D

Thanks for the recommendation, Dave! :ze :ze

Mugen910

02-10-2009, 06:49 AM

4 @ 135
2 @ 155
F @ 185 (got a spotter)

making nice with the other boys? :tu Good workout Dokk...keep it up!

The Professor

02-10-2009, 06:57 AM

making nice with the other boys? :tu Good workout Dokk...keep it up!
Ha! A little, I guess. I let the bar down nice and slow and just couldn't get it back up off the bottom. Oh well. :rolleyes:

icehog3

02-10-2009, 07:59 AM

Good workout, Dokk.....Dave knows stuff! :tu

The Professor

02-10-2009, 08:11 AM

Good workout, Dokk.....Dave knows stuff! :tu
Indeed he does. A little warning to others about that workout, though:

Don't go as heavy as you normally would. The close grip is gonna work your tris hard and the wide your shoulders. Be sure to always keep your elbows tucked and put the weight on your lats. With the wide grip, your ROM is severely restricted ... and if you have short arms like me, you're going to have some trouble un/re-racking the weight; so be careful. In retrospect, I probably could have gone heavier on the close grip; but that's what "next time" is for. :tu :ze

DavenportESQ

02-10-2009, 09:44 AM

Indeed he does. A little warning to others about that workout, though:

Don't go as heavy as you normally would. The close grip is gonna work your tris hard and the wide your shoulders. Be sure to always keep your elbows tucked and put the weight on your lats. With the wide grip, your ROM is severely restricted ... and if you have short arms like me, you're going to have some trouble un/re-racking the weight; so be careful. In retrospect, I probably could have gone heavier on the close grip; but that's what "next time" is for. :tu :ze

I really like this workout for 2 reasons:

1. you get a lot of "work" on a lot of different muscles in a relatively short period of time.

2. I believe you can't get big muscles without lifting big weights. Like Dokk said the close grip worked his tri's and you are able to load your tri's with a good amount of weight

Mugen910

02-10-2009, 08:34 PM

3 miles...in and out of the gym ...tomorrow is a 6 miler and if I can muster it...a light leg workout..

Mugen910

02-11-2009, 09:03 PM

6 miles on the treadmill and then legs and calves! :ze
Posted via Mobile Device

icehog3

02-11-2009, 11:01 PM

Started my back workout with pull-ups today....got a PR 22 reps on the first set. Went heavy on barbell rows after about 8 sets of pull-ups, and ended with some heavy cable work.

Had hoped to get shoulders in today too, but I was spent after the back workout.

The Professor

02-12-2009, 07:42 AM

Today was an odd version of a back workout. I'm not sure what you'd call the focus; but it was fun and exhausting.

Old-school t-bar w/v-grip with 25lb plates:
2p x 10
4p x 10
6p x 8 -- 2 or 3 sets (I can't remember for sure)
7p x 6, 6p x 6, 5p x 6, 4p x 8 (this was in succession -- I'd throw a plate off and start next set)
4p x 10

Bent over barbell rows:
135 x 10
185 x 8 -- 2 or 3 sets (again, can't remember)

Superset'd plate-holds grip work there with 2 10lb plates per hand (gripped to failure). That grip-work sucks! :r

One-arm dbell rows
80 x 6
80 x 8
80 x 10

Barbell shrugs
225 x 10 -- 2 or 3 sets (again, can't remember ... I was real stupid today, I guess. LoL!)

One set of light deadlifts -- 135lbs x 25 reps (my hams were burning)

Finished off with one more plate grip -- grip gave out at 32 seconds. :r

I guess it was a dynamic workout of sorts. Looking at it in retrospect, I think I probably went back and forth between focusing on speed and strict control. All I know is that it kicked my ass something fierce. :tu

:ze :ze

icehog3

02-12-2009, 08:10 AM

Excellent workout Dokk! :tu :ze

Mugen910

02-12-2009, 08:26 AM

Started my back workout with pull-ups today....got a PR 22 reps on the first set. Went heavy on barbell rows after about 8 sets of pull-ups, and ended with some heavy cable work.

:tu When I was in the Marines I maxed out at 23 dead hangs. :ze Now I'd be lucky to get in 10. :mad:

Today was an odd version of a back workout. I'm not sure what you'd call the focus; but it was fun and exhausting.

I guess it was a dynamic workout of sorts. Looking at it in retrospect, I think I probably went back and forth between focusing on speed and strict control. All I know is that it kicked my ass something fierce.

Well done Dokk....:tu

There was this guy who was trying to bench press 315lbs...My gym doesn't have clips for the bars because they don't want guys tossing that much around or something but this guy looked like he could do it. Here is the kicker...I was working on legs on the other side of the gym and then I heard a huge BANG! He had to slide the weights off the bar I guess because he didn't HAVE A SPOTTER! I dunno what pissed me off more; none of the knuckleheads in that area ran over to make help the guy lift/spot when he was struggling or the jerks walking away giggling that the guy just dropped a crap load of 45lbs plates on the floor. I'm all for space and privacy when pumping iron but you see someone that might need help..just offer to thwart any danger of him getting seriously hurt!

/rant off

PeteSB75

02-12-2009, 09:35 AM

There was this guy who was trying to bench press 315lbs...My gym doesn't have clips for the bars because they don't want guys tossing that much around or something but this guy looked like he could do it. Here is the kicker...I was working on legs on the other side of the gym and then I heard a huge BANG! He had to slide the weights off the bar I guess because he didn't HAVE A SPOTTER! I dunno what pissed me off more; none of the knuckleheads in that area ran over to make help the guy lift/spot when he was struggling or the jerks walking away giggling that the guy just dropped a crap load of 45lbs plates on the floor. I'm all for space and privacy when pumping iron but you see someone that might need help..just offer to thwart any danger of him getting seriously hurt!

/rant off

I'd just say this. People generally aren't paying attention to what others are doing. If he needed a spot for the weight he was doing, he should have asked someone to spot him. I generally work out alone and will occasionally ask for a spot for the last set or two when I am going heavier, especially for a chest press. If he didn't know that he needed a spot, he's an idiot. I would never go close to a PR without a spot. Just saying, I blame the guy, not the onlookers.

King James

02-12-2009, 09:44 AM

hopefully can hit the gym after lab today.

effed up my knee @ practice the other day so will have to stick to upper body.

Sliding on your knee on turf is not advised.... Didn't do it intentionally, but sucks just the same

The Professor

02-12-2009, 10:00 AM

I'd just say this. People generally aren't paying attention to what others are doing. If he needed a spot for the weight he was doing, he should have asked someone to spot him. I generally work out alone and will occasionally ask for a spot for the last set or two when I am going heavier, especially for a chest press. If he didn't know that he needed a spot, he's an idiot. I would never go close to a PR without a spot. Just saying, I blame the guy, not the onlookers.
While I generally agree with that, I'll offer some help if it looks like someone needs it. Walking away laughing seems to violate an ethic, imho.

Mugen910

02-12-2009, 10:07 AM

:flman I am freakin cranky today...I think my body is getting tired/worn out from the running/gym :confused: Gonna grab a cigar at lunch and read a bit to chill.

Tonight is 3 miles.:(

Genetic Defect

02-12-2009, 10:08 AM

While I generally agree with that, I'll offer some help if it looks like someone needs it. Walking away laughing seems to violate an ethic, imho.

:tpd: klowns like that need to be helped ;)

PeteSB75

02-12-2009, 11:56 AM

While I generally agree with that, I'll offer some help if it looks like someone needs it. Walking away laughing seems to violate an ethic, imho.

I'm not saying I agree with them, just that it's the guy's fault first. I would also lend a hand if I saw someone in that position. Then I would have a funny new story to tell at dinner parties... :ss

The Professor

02-12-2009, 02:06 PM

I'm not saying I agree with them, just that it's the guy's fault first. I would also lend a hand if I saw someone in that position. Then I would have a funny new story to tell at dinner parties... :ss
Fair enough. And for the record, I'd probably tell a story, too. :D :dance:

Mugen910

02-12-2009, 05:29 PM

dont get me wrong..i totally understand that you make the bed you sleep in but on some level, if you caught out of the corner of you eye a guy that looked like he was gonna get half an elephant sitting on his chest..i would run over and offer assistance..if he said no then cool... i know some are hesistant to ask for a spot...oh well

I think I am gonna do 3 easy miles tonite at the gym.
Posted via Steriod abusing Mobile Device

BigFrank

02-12-2009, 06:16 PM

/rant mode
Bao, your gym sounds like another crappy commercial gym with no collars. thats unreal, regardless of weight used collars can still be a good safety measure. I think what people fail to realize is your are just as likely if not more likely to injure yourself doing low weight than with heavier weights. if anything thats a huge lawsuit waiting to happen, you workout weight slides off and you tear a tricep or blow a knee out, and end up jacked up. stupid gyms, they turned their backs on the people, bodybuilders, athletes, powerlifters who helped get them into business. now they just want fat house wives to fill up the gym and purchase 400 different types of stupid cardio crap.and get witless personal trainers, , to use nothing but machines, that do nothing but isolate rather than use compound movements which have been proven time and time again . and training people to develop " core strength and balance " on stupid ****ing giant balls which do nothing but take up ****ing space anyways, all of which is total bullshit anyways. rather than teach people how to eat outside of gyms, they discourage grunting and have ****ing pizza days and natural well being days at the ****ing gym.

/rant off

sorry fellas a lot of crap been bugging me at the gym, more to follow.
gerry is excluded from personal trainer rant.

BigFrank

02-12-2009, 06:20 PM

Superset'd plate-holds grip work there with 2 10lb plates per hand (gripped to failure). That grip-work sucks! :r

Ive been doing those, I found a cool clamp at work to clamp a 25 to a 35 and 35 to 35 so the bottom doesnt separate when I squeeze em. works great.

icehog3

02-12-2009, 07:03 PM

I liked your rant, Frank! :D

s15driftking

02-12-2009, 07:19 PM

"where is my life going" bump....

times are tough, so is work, wish me luck, ...

i just had a monte 4 and 4 scotches..... i love you guys.

smitdavi

02-12-2009, 07:30 PM

"where is my life going" bump....

times are tough, so is work, wish me luck, ...

i just had a monte 4 and 4 scotches..... i love you guys.

why is this in the workout thread lol :confused:

s15driftking

02-12-2009, 07:41 PM

because its hard to work out when you are stressed!!!

smitdavi

02-12-2009, 07:44 PM

because its hard to work out when you are stressed!!!

ah....ok, just looked like a banter post

anywho...getting used to doing lots of cardio lately. Looks like I got a lot of rehabbing on my shoulder ahead of me. Not sure how long it will be until I'm back to full strength. Thankfully the MRI showed no tear in the rotator cuff. Guess it's really time to concentrate on the core. You guys have any suggestions on working the biceps/chest without putting too much strain on the shoulder?

PeteSB75

02-12-2009, 08:35 PM

Chest/some tri today

DB Chest Press
55x12
65x12
70x8
75x4

DB Incline Press(u)
40x15x3

Pushups
75

Cable Fly - weights on this are kg, too late to do the math now...
20x15x2
25x15x2

Dips
12, 10, 10

OH Tri ex
35x12
40x10
40x10

Felt like crap at the beginning. Took a good while to get into the swing of things. Tired as heck after. tomorrow off, then legs sat.

Mugen910

02-12-2009, 08:45 PM

Pete

02-13-2009, 04:34 AM

ah....ok, just looked like a banter post

anywho...getting used to doing lots of cardio lately. Looks like I got a lot of rehabbing on my shoulder ahead of me. Not sure how long it will be until I'm back to full strength. Thankfully the MRI showed no tear in the rotator cuff. Guess it's really time to concentrate on the core. You guys have any suggestions on working the biceps/chest without putting too much strain on the shoulder?

I had a really sore shoulder maybe some three years ago. No torn stuff though. At times it kept me awake at night. Motrin 800's were my salvation. I could barely lift a glass of water off the table.

So... I bought some girly dumbells. Six and ten pounders. Did lateral shoulder raises by the dozen. Did girly pushups, (knees on the floor). Light dumbell curls, 30 pounds, if memory serves.

It took a while to get back. Still can't bench like I used to (can't do anything like I used to :rolleyes:). Max out at 225. Incline bench is still a little painful and use minimal weight on that. Decline bench is the least painful, can load up the weight on that pretty good.

So basically what I have done is work around and avoid the painful joints, and give the rest of them hell. Deadlifts, rows, lat pull downs, tricep work, etc. Big hurdle was training myself to be patient, and slowly work back into it.

The Professor

02-13-2009, 06:06 AM

Just a reminder boiz and gurlz: if you tax your body through lifting a bunch to failure, be sure that you drink PLENTY of water and get LOTS of protein. I traveled yesterday and did neither. :(

And Pete ... aside from buying my own DBs (which is a good idea), I've been doing exactly that. Once a wee or more, I do my rehab exercises and I've been working around it on the bench. Incline still gives me tons of trouble, too.

PeteSB75

02-13-2009, 08:55 AM

Frank have you been to my gym? The only thing you missed was the chicks walking on the treadmill while chatting away on their cell. You described it to the "T." They even have pizza night and bagel mornings. :r. Anyways, I found weight clips today..I was shocked !

So uhm....3 quick miles today then threw the weights around concentrating on shoulders and back. I felt so good tonite!! Someday I will have the courage to throw up numbers on here and play with the big boys :ze
Posted via girly man Mobile Device

Personally, I don't worry about the size of my numbers. I look more to how I am progressing from week to week and month to month. I've only been lifting for a bit more than a year on a regular basis. There's no way I could even think about pushing the weights someone who's been doing it for 10 could.

I do track every workout in a notebook, writing down what exercise, weight and number of reps. If I am getting frustrated and/or need motivation, I pull out my starting months and look at the numbers and exercises there. That usually helps me quite a bit.

On a side note, I go to an LA Fitness and have been using their in-house trainers just because I came into this knowing basically nothing about it. I ran cross country and track in middle/high school and never went near a weight room outside of gym class. So, I'm just wondering where to go from here. I don't think the trainers there really have much to offer me at this point in terms of learning, more just changing up routines and checking form. I can do that myself. Where/how can I go about actually finding a good trainer who is going to actually be able to help me take this to the next level? Preferably one who doesn't cost me an arm and a leg...

icehog3

02-13-2009, 09:16 AM

Where/how can I go about actually finding a good trainer who is going to actually be able to help me take this to the next level? Preferably one who doesn't cost me an arm and a leg...

You might actually be better off trying to find a more experienced lifting partner who can train at the same times you do. They could teach you more of the advanced routines and you could motivate each other. Personal training (beyond the in-house trainers at the L.A. Fitness type gyms) is usually pretty expensive.

Mugen910

02-13-2009, 09:30 AM

and training people to develop " core strength and balance " on stupid ****ing giant balls which do nothing but take up ****ing space anyways, all of which is total bullshit anyways. rather than teach people how to eat outside of gyms.

Frank...can you elaborate on the "Core Strength" point of view you have?

I do track every workout in a notebook, writing down what exercise, weight and number of reps. If I am getting frustrated and/or need motivation, I pull out my starting months and look at the numbers and exercises there. That usually helps me quite a bit.

I always thought of notebook jotting as tedious but using it as a motivation tool is a great idea! :tu

BigFrank

02-13-2009, 02:19 PM

Frank have you been to my gym? The only thing you missed was the chicks walking on the treadmill while chatting away on their cell. You described it to the "T." They even have pizza night and bagel mornings. :r. Anyways, I found weight clips today..I was shocked !
[/size]Ya I have been going, just been too lazy to post my workouts, plus last week was a deload week which was boring as hell and pointless to elaborate on. Imagine, going to the gym, and just going through the motions with weights that are not challenging but rather light to be honest.

You might actually be better off trying to find a more experienced lifting partner who can train at the same times you do. They could teach you more of the advanced routines and you could motivate each other. Personal training (beyond the in-house trainers at the L.A. Fitness type gyms) is usually pretty expensive. Agreed here Tom. Get a friend, if ya have trouble finding a friend use the internet. There are so many things online now that you can use. Trainers are unreal expensive. If you were to pay for any advice, get a nutritionist. All other workout things you could ask here or search online.

Frank...can you elaborate on the "Core Strength" point of view you have?

I always thought of notebook jotting as tedious but using it as a motivation tool is a great idea! :tu
I bash trainers because they focus WAY to much on "core" strength. The main method in which they train people to strengthen their core with oddball exercises, weird motions both of which are extremely hard to master and should only be recommended by people with a lot of workout experience.,and isolation type movements. Most of the time these are done with bodyweight type exercises.
Rather than teach people to use compound movements which are so much more effective. they are also excellent core strengthening exercises. trainers are scarred to let people use weights and perform compound movements, and people wonder why they dump tons of money on trainers and get **** workouts.
Bottom line I guess, you want good core strength? Stick to the basics.I guess my gripe isnt about core training, its more about the neo-douch trainers. I hate them.

Get a workout journal too.

Legs tonight.

Mugen910

02-13-2009, 02:27 PM

Bottom line I guess, you want good core strength? Stick to the basics.
posted via testosterone laden girly man crushing computer of uber awesomeness

Ok I'll bite...what would a wee little man like me be doing as compound movements to strengthen my keg.

Genetic Defect

02-13-2009, 02:30 PM

Ok I'll bite...what would a wee little man like me be doing as compound movements to strengthen my keg.

Bao, for your core try Russian twists :)

Genetic Defect

02-13-2009, 02:32 PM

http://www.bodybuilding.com/fun/exercises.php?Name=Russian+Twist

Mugen910

02-13-2009, 02:35 PM

ahh...good ole BB.com :tu

Genetic Defect

02-13-2009, 02:38 PM

yes it is :)

Genetic Defect

02-13-2009, 02:40 PM

The Professor

02-13-2009, 02:46 PM

Ok I'll bite...what would a wee little man like me be doing as compound movements to strengthen my keg.
With all due respect to Perry's suggestions, I think the kinds of compound movements Frank is talking about are more like real squats and deadlifts -- movements that involve more than body weight and develop your "core" when you're doing them right.

Mugen910

02-13-2009, 02:51 PM

another one would be flutter kicks:
Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

also Roman chair sit ups
So uhm..every phucken exercise I hated doing in the Marines? :fl

With all due respect to Perry's suggestions, I think the kinds of compound movements Frank is talking about are more like real squats and deadlifts -- movements that involve more than body weight and develop your "core" when you're doing them right.

:tu

Genetic Defect

02-13-2009, 02:52 PM

With all due respect to Perry's suggestions, I think the kinds of compound movements Frank is talking about are more like real squats and deadlifts -- movements that involve more than body weight and develop your "core" when you're doing them right.

true, but doing exercises that target the core are more effective, that is like doing chest and forgetting about any tri work outs. :) I hope you get what I tried to say :confused:

Genetic Defect

02-13-2009, 02:53 PM

So uhm..every phucken exercise I hated doing in the Marines? :fl

:tu
:r Unfortunately Bao that is true, remember what shape you were in after all that?

Mugen910

02-13-2009, 03:00 PM

:r Unfortunately Bao that is true, remember what shape you were in after all that?
Then=Lean, Mean, Killing Machine!
Now= Not Lean, Not Mean, Cheeseburger Killing machine! :r

Genetic Defect

02-13-2009, 03:01 PM

Then=Lean, Mean, Killing Machine!
Now= Not Lean, Not Mean, Cheeseburger Killing machine! :r

:r time to get back to "basics"

The Professor

02-13-2009, 03:02 PM

true, but doing exercises that target the core are more effective, that is like doing chest and forgetting about any tri work outs. :) I hope you get what I tried to say :confused:
I get what you're saying; but that's why doing them "right" makes them compound exercises. :D

Take the bench, for example. If you do it like a lot of the mirror boys, you're keeping your back flat(ter), elbows out, and isolating your pecs. If you're doing them like a powerlifter ("right" :)), you're using your legs, abs, pecs, tris, shoulders, lats, and more. You're not isolating ... but I think that's Frank's point.

Genetic Defect

02-13-2009, 03:11 PM

I get what you're saying; but that's why doing them "right" makes them compound exercises. :D

Take the bench, for example. If you do it like a lot of the mirror boys, you're keeping your back flat(ter), elbows out, and isolating your pecs. If you're doing them like a powerlifter ("right" :)), you're using your legs, abs, pecs, tris, shoulders, lats, and more. You're not isolating ... but I think that's Frank's point.
Frank's only point is his head (haha) true but I still feel targeting those muscles work better for strength though not fat burning

Pete

02-13-2009, 03:40 PM

the mirror boys

:r

BigFrank

02-13-2009, 05:08 PM

Oh jeez I started a debate LOL :r
Prof is on target with me on this one. Isolating with body weight is far less compared compound movements done with even moderate weight.

Dont worry Bao, I went from a athlete to a cheeseburger killing machine also. lol

Chris.

02-13-2009, 08:02 PM

I did some Russian twists on the decline sit up bench today with a 5lb medicine ball above my head as part of my ab workout. Today was the first day in months I've worked my abs. Main focus was back and chest. wide grip pull-ups, incline bench, flat bench, abs. The ab workout got my hip flexors so tight that I could barely walk. I had like a 1ft stride. Gotta start working them some more.

Genetic Defect

02-13-2009, 08:59 PM

I lift like a mirror boy, I don't arch my back or use my legs when benching. Where is Gerry?

BigFrank

02-13-2009, 09:31 PM

I lift like a mirror boy, I don't arch my back or use my legs when benching. Where is Gerry?
I dont see anything wrong with doing bench in that fashion. If you are truly seeking isolation than more power to you on that. Others, and myself included feel that basic exercises such as the bench press, are more beneficial for everyone done more as a compound movement, with traditional form. Also many people will argue that compound movements, done improperly or tweaked to be performed as an isolation type exercise do more harm than good. Example being, bench pressing with a wide grip and elbows flared.

My big argument has always been, performing 1 exercise more effectively than say 3, is more beneficial in so many ways.

zemekone

02-13-2009, 10:22 PM

I lift like a mirror boy, I don't arch my back or use my legs when benching. Where is Gerry?

you rang?

Genetic Defect

02-13-2009, 10:33 PM

I dont see anything wrong with doing bench in that fashion. If you are truly seeking isolation than more power to you on that. Others, and myself included feel that basic exercises such as the bench press, are more beneficial for everyone done more as a compound movement, with traditional form. Also many people will argue that compound movements, done improperly or tweaked to be performed as an isolation type exercise do more harm than good. Example being, bench pressing with a wide grip and elbows flared.

My big argument has always been, performing 1 exercise more effectively than say 3, is more beneficial in so many ways.
I'm not sure what flared elboys are, but I always keep strict form when lifting swinging bouncing and arching are cheats to me :)
you rang?
Was hoping to get your view on this little debate we got going :) the squats for core ,isolated vs compound etc. If you rather not get drawn in I understand:tu

zemekone

02-13-2009, 10:46 PM

i bench arched back, drive with legs, and elbows in...

Genetic Defect

02-13-2009, 10:48 PM

I wonder if I'm in the minority on certain techniques? I guess I have more reading to do :tu

Mugen910

02-13-2009, 11:44 PM

The ab workout got my hip flexors so tight that I could barely walk. I had like a 1ft stride. Gotta start working them some more.

I usually walk like that if I need to do a #2 :r

Great debate/info guys...I love the knowledge being thrown around!:ze

BigFrank

02-14-2009, 07:40 AM

I wonder if I'm in the minority on certain techniques? I guess I have more reading to do :tu
I wouldnt say you are in the minority about it. There are a lot of people who are proponents of isolation type movements. There are many different schools of thought on everything. What it really boils down to is what you are training for.
Everyone loves a little debate.

icehog3

02-14-2009, 08:43 AM

I wouldnt say you are in the minority about it. There are a lot of people who are proponents of isolation type movements. There are many different schools of thought on everything. What it really boils down to is what you are training for.
Everyone loves a little debate.

That, Frank, and I would add "instinctive training" or training through experience to the equation. People respond differently to the same movements, so you need to find out what works best for you.

Genetic Defect

02-14-2009, 09:55 AM

I wouldnt say you are in the minority about it. There are a lot of people who are proponents of isolation type movements. There are many different schools of thought on everything. What it really boils down to is what you are training for.
Everyone loves a little debate.

The cool thing is Frank while we debate others learn and we remain fratelli :)

BigFrank

02-14-2009, 10:36 AM

The cool thing is Frank while we debate others learn and we remain fratelli :)At least I hope so...:r

Genetic Defect

02-14-2009, 09:35 PM

At least I hope so...:r

:r after hitting submit I thought of that.

icehog3

02-14-2009, 11:32 PM

The cool thing is Frank while we debate others learn and we remain fratelli :)

I haven't learned chit.

;) :r :r

Genetic Defect

02-14-2009, 11:37 PM

I haven't learned chit.

;) :r :r

you and Gerry are in the non learning side. :) I was curious though to see a response from you on the bench thing. I do think that benching is more for show and chest pounding though ;)

BTW I am always learning but it is because of my many mistakes

icehog3

02-15-2009, 12:29 AM

you and Gerry are in the non learning side. :) I was curious though to see a response from you on the bench thing. I do think that benching is more for show and chest pounding though ;)

BTW I am always learning but it is because of my many mistakes

I am in a whole different lifting mode than the powerlifters. I concentrate more on the incline bench than flats, as the flats seem to bother my shoulders more. Not as interested in maximum strength for a single rep as I am in strength for higher reps, but I have the utmost respect for what powerlifters do.

Genetic Defect

02-15-2009, 12:35 AM

I am in a whole different lifting mode than the powerlifters. I concentrate more on the incline bench than flats, as the flats seem to bother my shoulders more. Not as interested in maximum strength for a single rep as I am in strength for higher reps, but I have the utmost respect for what powerlifters do.

I will have to keep an eye out for that, hurt shoulders suck when doing lifting. I guess I prefer efficiency with most things however that may be.

icehog3

02-15-2009, 12:43 AM

I will have to keep an eye out for that, hurt shoulders suck when doing lifting. I guess I prefer efficiency with most things however that may be.

For my goals, the incline movement is definitely more efficient. :tu

Genetic Defect

02-15-2009, 12:44 AM

one more week of therapy and we will see :)

icehog3

02-15-2009, 12:51 AM

one more week of therapy and we will see :)

Fingers crossed. :tu

Genetic Defect

02-15-2009, 12:56 AM

Grazie fratello, it is still very weak but that only leaves room for big gains :)

Chris.

02-15-2009, 06:26 AM

For my goals, the incline movement is definitely more efficient. :tu

Do you do decline also? Gotta work the lower pec too.:ze

icehog3

02-15-2009, 08:44 AM

Do you do decline also? Gotta work the lower pec too.:ze

I don't like the decline position, Chris, so I do weighted dips and other movements that work my lower pecs.

The Professor

02-15-2009, 10:28 AM

Good day in the gym :ze ... until I got yelled at and was too mad to keep going. :fl

Box squats to below parallel: 185 x 3 x 10
Rack walk-outs: 315 x 1 x 3; 315 x 3 x 1, 315 x 5 x 1 (just feeling the weight)
Stiff legged deads: 225 x 8 x 3; 275 x 6 x 2
Leg press: 8p x 10; 10p x 7; 12p x 5 (this is when I got yelled at)
Box jumps (18"): 10, 7 (and this is when I realized I was too mad, unfocused, and would hurt myself)

I do my leg presses with a full range of motion. I bottom out to the safety, under control ... but I hit the safety stop, which lets me know it's time to go back up. Got yelled at for doing that today. "The equipment isn't made for that." Whatever ... it's a Hammer Strength leg press! It's made for a lot more than that!

Effin' gym. :fl :fl :fl

Mugen910

02-15-2009, 10:44 AM

The Professor

02-15-2009, 10:47 AM

sorry to hear Dokk...I figured getting yelled at would have made you pump harder!

I've got a 13 mile training run today and i need to motivate myself enough to do it faster. I do not want to be on the treadmill all farkin evening. :(
Posted via Mobile Device
It just made me mad ... and I think it's generally a bad idea to lift when you're actually mad because I lose focus and it's then easier to make a mistake.

BigFrank

02-15-2009, 10:47 AM

I don't like the decline position, Chris, so I do weighted dips and other movements that work my lower pecs.
Same here Tom, id rather do 100 dips than one decline press

The flat Bench bothers a lot of people. I think there are a few different reason for this, rather than the actual movement itself.

The Professor

02-15-2009, 10:49 AM

Same here Tom, id rather do 100 dips than one decline press
I *wish* I could do 100 dips. :r Hell ... I wish I could do one at body weight. :r

BigFrank

02-15-2009, 11:33 AM

I *wish* I could do 100 dips. :r Hell ... I wish I could do one at body weight. :r
Dip Machine to the rescue!!! Dont feel bad Prof. After I took a long time off from working out I couldnt do a pull up or a dip.

BigFrank

02-15-2009, 11:35 AM

Squat till your shorts get tight!
http://img152.imageshack.us/img152/9666/image003tn2.th.jpg (http://img152.imageshack.us/my.php?image=image003tn2.jpg)

zemekone

02-15-2009, 01:48 PM

I do my leg presses with a full range of motion. I bottom out to the safety, under control ... but I hit the safety stop, which lets me know it's time to go back up. Got yelled at for doing that today. "The equipment isn't made for that." Whatever ... it's a Hammer Strength leg press! It's made for a lot more than that!

Should have asked him to hold your towel...

Sorry I have been absent from the thread, been stupid busy...

icehog3

02-15-2009, 02:29 PM

Got tweaked in the gym....cable snapped while I was doing 260 pound close grip pulldowns. Sent me flying backwards. Just stiff and sore right now, we shall see what the evening brings.

groogs

02-15-2009, 02:35 PM

Got tweaked in the gym....cable snapped while I was doing 260 pound close grip pulldowns. Sent me flying backwards. Just stiff and sore right now, we shall see what the evening brings.

That really sucks, I hope you feel okay in the morning.

icehog3

02-15-2009, 04:32 PM

That really sucks, I hope you feel okay in the morning.

I hope so too, so far it hasn't gotten much worse. :)

zemekone

02-15-2009, 04:42 PM

I hope so too, so far it hasn't gotten much worse. :)

I hope you are ok...

Rest day for the next 3 days, it might be like whiplash if the movement was sudden as I pictured it...

icehog3

02-15-2009, 04:52 PM

I hope you are ok...

Rest day for the next 3 days, it might be like whiplash if the movement was sudden as I pictured it...

I actually have 5 days off from the gym coming as I am leaving foir vacation, so that part worked out well, Gerry. :)

It was pretty sudden/violent, you are probably picturing it correctly.

BigFrank

02-15-2009, 05:08 PM

Sounds painful. I would have probably flipped out after something like that.

Mugen910

02-15-2009, 08:47 PM

I hope so too, so far it hasn't gotten much worse. :)

Hope you're ok Admiral...That sounds very scary.

*side note* i didn't get to run today :fl gonna see if I can get that training run in tomorrow with some weights after.:tu

icehog3

02-15-2009, 08:47 PM

Sounds painful. I would have probably flipped out after something like that.

I must have looked pissed, 'cause the gym manager looked skeered. ;)

DavenportESQ

02-15-2009, 08:56 PM

I must have looked pissed, 'cause the gym manager looked skeered. ;)

Be easy big fella! If it were me I woudl try and get a good nights sleep see how you feel tomorrow and enjoy your vacation:ss

icehog3

02-15-2009, 09:26 PM

Be easy big fella! If it were me I woudl try and get a good nights sleep see how you feel tomorrow and enjoy your vacation:ss

That's my plan....and one more good workout if I feel OK in the A.M., Dave. ;)

The Professor

02-16-2009, 06:43 AM

Okay chest day today. Had a hard time getting into it. That said, I went up a little from last week....

Close @ 125; 3 sets x 6 reps
Regular @ 135; 3 x 4-5
Wide @ 135; 3 x 2

Lying overhead extensions @ 65 or 75 (not sure bar weight); 3 x 8

Hammer Strength plate-load decline bench @ 185; 3 x 6,5,4

Rope press-downs @ 100; 2 x 10,8

Straight bar press-downs @ 150; 3 x 8,6,5

Hope the Admiral is feeling well today. :salutes: Hey Tom: Are you going to get a free month of membership out of it?

Good lifting to all! :ze

icehog3

02-16-2009, 08:15 AM

Hope the Admiral is feeling well today. :salutes: Hey Tom: Are you going to get a free month of membership out of it?

Good lifting to all! :ze

Congrats on the gains, Dokk!

I am actually a bit more sore than yesterday, but I don't think it is anything major. I think my gym should give me 6 months free....I won't ask for it however, but if they offer.....;)

The Professor

02-16-2009, 10:37 AM

Congrats on the gains, Dokk!

I am actually a bit more sore than yesterday, but I don't think it is anything major. I think my gym should give me 6 months free....I won't ask for it however, but if they offer.....;)
Seriously ... they should. If my cable broke, I'd fly back into the indoor track. I'd be so mad. :fl

Here's hoping that they offer. :tu ;)

Mugen910

02-16-2009, 10:47 AM

Seriously ... they should. If my cable broke, I'd fly back into the indoor track. I'd be so mad. :fl

Here's hoping that they offer. :tu ;)

Being the jerk that I am..I'd try to pull an offer from him...:rolleyes:

Genetic Defect

02-16-2009, 10:49 AM

so many hands out these days

Pete

02-16-2009, 10:55 AM

Congrats on the gains, Dokk!

I am actually a bit more sore than yesterday, but I don't think it is anything major. I think my gym should give me 6 months free....I won't ask for it however, but if they offer.....;)

Wow! It's a good thing you didn't have your finger in there.
Seriously, glad you're okay. Stuff like that can get you hurt pretty good.

One of the cables broke a few weeks ago on the crossover wire machine at my gym.
They replaced all the cables with new on every machine that had them.

icehog3

02-16-2009, 12:45 PM

Seriously ... they should. If my cable broke, I'd fly back into the indoor track. I'd be so mad. :fl

Here's hoping that they offer. :tu ;)

Corporate left a message for me this morning, waiting to hear back from them.

Wow! It's a good thing you didn't have your finger in there.
Seriously, glad you're okay. Stuff like that can get you hurt pretty good.

One of the cables broke a few weeks ago on the crossover wire machine at my gym.
They replaced all the cables with new on every machine that had them.

Thanks Pete. They fixed the cable today, and used Locktite on the bolt. I told them they need to put Locktite on all the cables, not just the ones they are fixing. If they don't, and I have a different cable snap, I just might take an ambulance ride. ;) :r

icehog3

02-16-2009, 01:26 PM

Just got off the phone with Corporate. Told them to use Locktite on all the cables, that I wasn't hurt too bad, and that I appreciated their concern.

The wonderful lady gave me 3 free months without me asking for anything. :)

BigFrank

02-16-2009, 01:38 PM

Nice Tom! 6 Free months! Spend that hard earned money on some CC's!!! :r

Genetic Defect

02-16-2009, 02:31 PM

BigFrank

02-16-2009, 04:14 PM

Just got back from the gym. Little bench action, started feeling rather flat and tired at the gym. Hit my numbers than did some random stuff to get some blood in my chest and triceps.
Been having a little chest congestion with a cough, hurts a little when I cough. Think I might have a little infection in there. Picked up some OTC stuff on the way home, hoping to get this crap out before it gets bad. No fever, hoping that it is just a minor ordeal. If all else fails, got a few z packs in the cabinet :D

icehog3

02-16-2009, 04:39 PM

Hope you feel better Frank! :tu

5 days off from the gym start for me tomorrow. It came at a good time between not having has a break for a few months and the little tweak to my back yesterday.

I've been off the White Flood for about 6 weeks now, looking forward to seeing how I react when I hit the weights again on Sunday. :)

BigFrank

02-16-2009, 04:52 PM

icehog3

02-16-2009, 04:55 PM

Thanks Tom. Hope the rest works out well. Eat like a horse and sleep!

Anyone have trouble finding the grove for bench some days? Was thinking about todays workout, the weight felt light but had trouble controlling the bar. Anyone have issues with this, its not all of the time but some days I bench I am all over the place.

If we could do our best in the gym every workout, Frank, imagine waht monsters we would be. I don't do a lot of flat benching, but I can relate to inclines. Some days the groove seems cut with a knife, and other times, I never find it. Doesn't always have to do with the weight for me. I just do what I can that day, and pick an exercise I haven't done for a few workouts as a substitute if I need more work.