Pumping Iron with Zemekone and Icehog3

[PeteSB75]

No idea what soft tissue work is....I think I starting this program in late Dec..There are some days that my shins feel fine and others where a short jog hurts.

Do you stretch every time you run? Preferably after, when everything is fully warm and more pliable.

[Mugen910]

I try to usually...but not for very long...

[PeteSB75]

I try to usually...but not for very long...

10 minutes should be enough to hit pretty much everything.

[zemekone]

why? they require strong hams, quads, glutes, spinal erectors, traps, lats, and the ability to use them all basically at the same time.

seems like a better overall strength indicator than the bench.

then again, my vote goes to deadlift. it always goes to deadlift. :D :ze

i know this is late, but the deadlift is a true indcator of strength...

[BigFrank]

No idea what soft tissue work is....I think I starting this program in late Dec..There are some days that my shins feel fine and others where a short jog hurts.
Soft tissue work would be foam rolling, massages, etc. I think stretching is even considered soft tissue work???

If you started in late Dec. We will say it's been 3+ months. Take a week off. During ya week off, relax, do some stretching etc. No lifting or jogging. A pure week off. I think it will do you good.

i know this is late, but the deadlift is a true indcator of strength...
Agreed :ze

[icehog3]

i know this is late, but the deadlift is a true indcator of strength...

No sissy squats? Good mornings? Dumbbell lunges?


;) :r :r

[King James]

i know this is late, but the deadlift is a true indcator of strength...

what about bicep curls....

[Ironfreak]

No sissy squats? Good mornings? Dumbbell lunges?


;) :r :r

Dumbbell lunges are the devil..

[Chris.]

Dumbbell lunges are the devil..

They are definitely a good workout, lol. I like good mornings too. I never do deadlifts. guess I need to start.

[Mugen910]

10 minutes should be enough to hit pretty much everything.

Soft tissue work would be foam rolling, massages, etc. I think stretching is even considered soft tissue work???

If you started in late Dec. We will say it's been 3+ months. Take a week off. During ya week off, relax, do some stretching etc. No lifting or jogging. A pure week off. I think it will do you good.


I took a week off somewhere within the 3-4 months I have been running...I think I was just run down. OK so today I popped a few tylenol and started off really slow on the treadmill...then eventually worked my short little legs up to a comfortable speed. So the 7 miles tonight felt really good. I made sure I stretched after and will massage the legs to keep them loose. :tu

I know I didn't have speed on last nights run so I'm wondering if it was just a bad night or the extra +1% on the incline killed me. :hm

[Mugen910]

17-18 miles (I don't think the GPS accurate) today around the Charles River in Boston..Felt great and had some speed too. :wo

[BigFrank]

Glad ya felt good during your run Bao.

Sat and Sun off days for me. I feel like a bum. I have 1-2 more weeks in my current training program. Then I think it's time to re-evaluate things. Meet still looks like a go in May, all things considered.

[icehog3]

Been on the Gaspari SuperPump250 for a few days now. I was so thoroughly unimpressed that I went out and bought some Muscle Tech Na NO Vapor. We shall give that a week and see.....

[PeteSB75]

Continued the full-body from starting strength today.

Squat
45x5
95x5
135x5
185x5
240x5 3 sets

Press - standing, overhead
45x5
65x5
95x5
105x5 3 sets

Deadlift
95x5
135x5
155x5 3 sets

Pull-up - assists, not quite able to do an unassisted
3 sets

[icehog3]

Hit back today, didn't have much gas after hockey and working until 3AM last night, but I tore it up anyway.

Did pull-ups, varying my grip from ultra wide to close grip. Got 20 the first set, was down to 9 by set 7.

Light bent-over rows, 205 for several high rep sets.

Cable rows with an angled close grip, 285 for sets of 14 down to 8.

Super wide pulldowns, sets at 240 for 15 reps.

I earned my sirloin burger and whole grain rice today. :r

[BigFrank]

Been on the Gaspari SuperPump250 for a few days now. I was so thoroughly unimpressed that I went out and bought some Muscle Tech Na NO Vapor. We shall give that a week and see.....
Ive heard similar things about SuperPump. Not much to mention about MT's junk either.
Been back on Shock Therapy and loving it. Best method so far has been 1 server, with extra Beta-alanine, simple carbs and BCAA's pre-workout. Then during workout I sip 1/2 serving and carbs w/ BCAA's. Been a great combo so far.

[icehog3]

Ive heard similar things about SuperPump. Not much to mention about MT's junk either.
Been back on Shock Therapy and loving it. Best method so far has been 1 server, with extra Beta-alanine, simple carbs and BCAA's pre-workout. Then during workout I sip 1/2 serving and carbs w/ BCAA's. Been a great combo so far.

Might have to give that a try next, Frank. I have had two good workouts with the MT, but I know that other factors can be involved, so I will give it a few more days before I decide if I truly like it.

As for the SuperPump, I have been disappointed with every Gaspari product I have ever tried....shame on me for trying another.

[Mugen910]

Did a 5k race around the boston metro area today...I actually just jogged since i didn't want my buddy's wife to be left behind. It was a nice pace to get the juices flowing in the legs. :tu Tomorrow is cross training and lower body. :wo

Hope everyone had a great weekend session...

Tom that sirloin burger sounds :dr

Glad ya felt good during your run Bao.

Sat and Sun off days for me. I feel like a bum. I have 1-2 more weeks in my current training program. Then I think it's time to re-evaluate things. Meet still looks like a go in May, all things considered.


Me too Frank....I was so relieved to be able to run that far and not worry about my shins.

[icehog3]

Did a 5k race around the boston metro area today...I actually just jogged since i didn't want my buddy's wife to be left behind. It was a nice pace to get the juices flowing in the legs. :tu Tomorrow is cross training and lower body. :wo

Hope everyone had a great weekend session...

Tom that sirloin burger sounds :dr




Me too Frank....I was so relieved to be able to run that far and not worry about my shins.

It was, Bao...so I had another. :)

Congrats on the run, Brother!

[King James]

As for the SuperPump, I have been disappointed with every Gaspari product I have ever tried....shame on me for trying another.

weird.... I like superpump and WF did nothing for me

[icehog3]

weird.... I like superpump and WF did nothing for me

Yeah, different things seem to work for different people, Jim....I went through some of my old stuff, and found I already tried the Shock Therapy....it didn't do squat for me.

So far, White Flood, NO Explode and Na No Vapor ( with very limited use so far) seem to work best for me.

[The Professor]

Good chest day for me. :ze Moved up 10lbs on my 5x5 (145lbs now). Did 3 sets of inclines for the first time since my injury (2 x 10 @95, 2 x 8 @105). Did DIPS (185x10, 200x5, 185x5, 185x6, 185x6 ... something like that). :dance: Then I killed my triceps doing some standards (skull crushers, overhead rope extenstions, rope press-downs) and new ones (I don't even know what they're called :r).

No cardio today ... I felt like just lifting. Probably go in tonight and play RB with Dr.MS.

[King James]

chest day today....back to it at about 3:00

[icehog3]

No cardio today ... I felt like just lifting. Probably go in tonight and play RB with Dr.MS.

Rubbing Butts? ;) :r

Off for a leg and shoulder workout shortly, GTFB.

[Mugen910]

Rubbing Butts? ;) :r

Off for a leg and shoulder workout shortly, GTFB.

TMI!!!

[The Professor]

Rubbing Butts? ;) :r

Off for a leg and shoulder workout shortly, GTFB.
Like one-legged/one-arm squat-presses? :tg :r

[PeteSB75]

Like one-legged/one-arm squat-presses? :tg :r

Somebody follow him around with a video camera when he does those? I want to see that on youtube...

[The Professor]

Somebody follow him around with a video camera when he does those? I want to see that on youtube...
I don't know that anyone would risk taping the Admiral on the sly like that. :hm

[Pete]

Ever fell like you left something at the gym?
Like you didn't get it all?
Worked my azz off.
A gazillon reps, some sets to failure, good weight (for me), short rest between sets, etc.
Spent an hour-ana-half toiling with the iron.
Should have been whipped.
Maybe I need to go back after dinner.

[The Professor]

Back from a "back day" at the gym. :ze

warmup: rope crunches, high rep/light weight t-bar rows (1pie x 30, 2pie x 10)
close-grip t-bar: 10, 9, 10 @ 3pie
hammer strength plate-load pulldown: 2 x 8 @ 250lbs
bent-over barbell rows: 1 x 10 @ 135lbs; 2 x 6 @ 200lbs
dumbbell rows: 3 x 10 @ 100lbs
shrugs: 135 x 10, 225 x 10
reverse shrugs: 135 x 5 (my ass is too big and I was drained)

I thought about doing some deadlifts to finish things off; but I was just wasted by the end. Maybe I shouldn't have done all of this on the day I'm planning to do a ton of yard work. :hn :r

[Mugen910]

home gym last night...DB lunges...squats...calf raises...stiff leg deadlifts...and some jumping around

[PeteSB75]

Ever fell like you left something at the gym?
Like you didn't get it all?
Worked my azz off.
A gazillon reps, some sets to failure, good weight (for me), short rest between sets, etc.
Spent an hour-ana-half toiling with the iron.
Should have been whipped.
Maybe I need to go back after dinner.

I love days like that.

[The Professor]

home gym last night...ADB lunges...squats...calf raises...stiff leg deadlifts...and some jumping around

What ... you put Tom on your shoulders or something? :confused:





:r :r :r

[icehog3]

What ... you put Tom on your shoulders or something? :confused:

:r :r

Always willing to help. :)

Off day for me, gonna fill up on corned beef and boiled potatoes before tomorrow's workout. ;)

[Mugen910]

What ... you put Tom on your shoulders or something?







Always willing to help. :)



:r :r :r

[Seanohue]

Getting back into lifting now that I have a ton of free time this quarter. Any program suggestions for twigs :D

[DavenportESQ]

Always willing to help. :)

Off day for me, gonna fill up on corned beef and boiled potatoes before tomorrow's workout. ;)

And Guiness?:ss

[PeteSB75]

Getting back into lifting now that I have a ton of free time this quarter. Any program suggestions for twigs :D

Lift as often and as heavy as you can?


Seriously though, I came into lifting later than most, and with the initial aim of losing weight rather than gaining mass or strength. The best thing you can do for yourself is go, consistently.

I'd recommend Starting Strength, by Mark Rippetoe and Lon Kilgore. Great basic workout program, intended for novices. That is, if you don't know what you are doing.

[icehog3]

And Guiness?:ss

Don't think the Chief would look too kindly on that, Dave. ;) :r

[Mugen910]

Don't think the Chief would look too kindly on that, Dave. ;) :r

Give him some too... :tu




Seanohue what works best for me may not work best for you but I hit the weights 3x a week

1-day Chest, biceps, triceps
1-day Legs and Calves
1-day shoulders and back

but I'm sure some of the monsters on this thread will chime in soon with their better advice. :ze

[PeteSB75]

Chest/Tris today

Flat Bench
45x10
95x5
135x5
155x5 3 sets

Incline Bench
45x10
95x5
135x5
155x5 3 sets

Dip assist (weight is off body weight and platform (60lbs)
150x5
135x5
120x5 3 sets

Overhead tri DB extension
20x10
30x5
45x5
50x5 3 sets

[PeteSB75]

Little back work today and some explosive stuff

Close grip pulldown
120x10
135x5
150x5 3 sets

DB Rows
40x10
50x5
60x5 3 sets

some Rev cable flys - didn't like the cable machine for doing these, so didn't get in a good work set.

Hang Cleans
95x5
105x5
115 x 2, racked the first two reps and failed on the third, so dropped back for two more sets.
105x5 2 sets

Bent-over bar rows
45x10
65x5
95x5
115x5 3 sets

[Mugen910]

Nothing yesterday...just too damn tired from the increase in mileage. I need to find something to perk me up for the 5pm-6pm drop in energy. :(

[PeteSB75]

Nothing yesterday...just too damn tired from the increase in mileage. I need to find something to perk me up for the 5pm-6pm drop in energy. :(

You eating a good, big breakfast? I usually find my afternoon energy levels much better when I do.

[Mugen910]

You eating a good, big breakfast? I usually find my afternoon energy levels much better when I do.

everyday I have either cereal or waffles...

I eat small meals all day but right when the work day ends I start to nod off.

[Mugen910]

9.5 miles today. :tu

chest biceps triceps tomorrow :wo

[King James]

good arm day today. Off tomorrow and then back at it on Friday

[icehog3]

Back day manana, thinking about going for broke on the T-Bar. :ze

[Pete]

Need to change something. I posted earlier in this thread about leaving something at the gym. Yesterday also. Ran out of time before I ran out of steam.

I vary my workout routine to some degree as to not allow any certain muscle groups get "used" to the work. Still not enough. Bumped the weight sessions up to 90 minutes, and one hour of cardio every other day.

This is more or less rhetorical, but if anybody has a nice variation in their workout that they might employ occasionally, I'm listening.

[The Professor]

Need to change something. I posted earlier in this thread about leaving something at the gym. Yesterday also. Ran out of time before I ran out of steam.

I vary my workout routine to some degree as to not allow any certain muscle groups get "used" to the work. Still not enough. Bumped the weight sessions up to 90 minutes, and one hour of cardio every other day.

This is more or less rhetorical, but if anybody has a nice variation in their workout that they might employ occasionally, I'm listening.
Pete: Give us an idea of your workout that you're not running out of steam on. For example, what was it today?


First day back doing (or should I say "trying"?) shoulders after a break of several months. It sucked -- big time. I did manage to crank out 3 sets of 6-7 on smith military press at 90lbs; but that's a good click under what I used to do. Didn't even try real military presses. DB shoulder presses I only tried up to 35lbs. Did some rear delt raises, front raises, and cable rear raises ... all pretty low weight. It's going to take a lot of work to get back to where I was; but the key thing is that I *can* do it. :ze For a long while, I couldn't even do the bar on a military press because the motion alone would hurt like a mutha.

Ended up doing biceps after I gave up on shoulders ... then 20+ minutes of cardio on the recumbent. Hour was up and I was beat. :D

[DavenportESQ]

Need to change something. I posted earlier in this thread about leaving something at the gym. Yesterday also. Ran out of time before I ran out of steam.

I vary my workout routine to some degree as to not allow any certain muscle groups get "used" to the work. Still not enough. Bumped the weight sessions up to 90 minutes, and one hour of cardio every other day.

This is more or less rhetorical, but if anybody has a nice variation in their workout that they might employ occasionally, I'm listening.

Pete~

Why not try and do something more circuit based. Stuff like Cross-fit and supersetting workouts is a neat way to challenge yourself.

Maybe try a "300" workout where each time you go in there you try and break your best time. Workouts like these will also get you in better shape faster and burn more fat than any cardio workout:2

[Mugen910]

Pete~

Why not try and do something more circuit based. Stuff like Cross-fit and supersetting workouts is a neat way to challenge yourself.

Maybe try a "300" workout where each time you go in there you try and break your best time. Workouts like these will also get you in better shape faster and burn more fat than any cardio workout:2

Can you elaborate on the "300" workout?

[The Professor]

Can you elaborate on the "300" workout?
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps


Google it and you'll find out a lot more. It's part of the exercise program for the actors and stuntmen from the film 300.

[DavenportESQ]

Can you elaborate on the "300" workout?

Its not my workout, and I don't know a lot about the background, but the gist of it is Gerard Butler (of 300) did this workout where he would do 300 reps.

Its kind of a neat idea because you could tailor it to fit your needs.

Here is an example of something I might do

50 Clean Pulls
50 Snatch Pulls
50 Overhead Presses
50 Fron't Squats
50 Back Squat
50 Incline Presses

You do this with minimal rest. I think it's more important to do the reps than to do a heavier weight. You would be suprised doing all that with just the bar with no rest would be excruciatingly challenging for most.

So you do this the first time with no weight and say you knock it out in 12 minutes. Well next time you try to up the intensity and try and keep cutting time off of it till you get to a point where you might want to add 10-20 lbs and then you do it agian get your time and keep cutting the time down.

For some who don't know Crossfit is a workout system designed for active people who don't have a lot of time. It also was influenced by Navy seals to some degree to create "usable" strength and functionability. Each day they post a workout and it explains it. here is the link
http://crossfit.com/

They also have some pretty motivating video's on youtube. It's impressive to see some of these chicks get down and dirty with weight and really get after it. (kinda sexy)
http://www.youtube.com/watch?v=IVBgKB4Gnsw&feature=PlayList&p=1297B4AB21270D6C&playnext=1&playnext_from=PL&index=1

[Mugen910]

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps


Google it and you'll find out a lot more. It's part of the exercise program for the actors and stuntmen from the film 300.

i stopped reading at 25 pull-ups! Man I'll just paint abs on myself... :tu

[DavenportESQ]

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps


Google it and you'll find out a lot more. It's part of the exercise program for the actors and stuntmen from the film 300.

Way to steal my thunder!!

I like my workout better:fu, they can have all those abs, I will take functional strength

[Pete]

Pete: Give us an idea of your workout that you're not running out of steam on. For example, what was it today?




Yesterday afternoon actually.

warmed up a little with 3x10 @70 dumbell rows

v-grip rows on the bar
70 x 12 x 2
105 x12 x2
145 x 10 x 2
180 x 8 x 2
190 x 6 x 2
180 x 8
145 x 10
105 x 10
70 x 25

As long as the bar was tucked in the corner I did a few landmines.
35 pound plate x 3 sets x 10 reps

lat pull downs / varying grips
140 x 10 x 6

machine rows
170 x 3 x 10

squats; legs suck, minmal weight, glad to be able to do them
3 x 10 minimal weight

bent over barbell flys
25 x 10 x 3

bent over rows on the Smith
155 x 3 x 10

Should have been a pretty good workout.
Left me wanting.

Maybe try a "300" workout where each time you go in there you try and break your best time. Workouts like these will also get you in better shape faster and burn more fat than any cardio workout

That looks freekin grueling. Oughter be worth a try. It will for sure keep it interesting.

[icehog3]

As long as the bar was tucked in the corner I did a few landmines.
35 pound plate x 3 sets x 10 reps



The gym that I have worked out at for the last several years doesn't have 35 lb. plates....man, I miss those.

[BigFrank]

Here's my 300 routine.

300mg of test every other day, get you jacked in no time at all.

rofl.

Sometimes I often feel like I didnt go balls to the wall at the gym, but I dont let it bother me too much. Use it as fuel to return and have a good workout. Someone told me not to long ago, if you think things are perfect, you leave no room for improvement.

This is also why I am following a routine and pay attention to weights and reps. I have my numbers, I hit them and anything else is extra. I allow myself to have days where I might not be 100%, and also give myself the room to go insane.

Ed Coan was a big believer in not emptying the tank during every workout, leaving a little left so to speak.

[Mugen910]

Chest, biceps, triceps...each with 20 reps per set.

15min on the elliptical and 15min on the bike. very light day for me.

[Mugen910]

12-13 Miles today with lots of hills. Prob gonna do some wieghts tomorrow to keep the juices flowing. :tu Hope everyone is having a great weekend.

[icehog3]

Off day for me today, though I had two hockey games.....back at it in the morning.

Going to try a prohormone in April, haven't done any for a couple years.

Bao, hope you are having a great weekend too. :)

[BigFrank]

which prohormone you looking to try Tom?

[icehog3]

which prohormone you looking to try Tom?

SUS-500, Frank...I have read mixed reviews, but I have seen a couple friends at the gym who appear to have gotten good strength and size results.

[BigFrank]

SUS-500, Frank...I have read mixed reviews, but I have seen a couple friends at the gym who appear to have gotten good strength and size results.
Good luck with that, hope it works out for ya.

[icehog3]

Good luck with that, hope it works out for ya.

Tried it before, Frank?

[BigFrank]

Tried it before, Frank?
That's a negative for that brand. I have tried some prohormones once, I was rather pleased with the results. A little pricey, compared to the real thing.

[icehog3]

That's a negative for that brand. I have tried some prohormones once, I was rather pleased with the results. A little pricey, compared to the real thing.

My only real choice based on my job. I had good results with 1-AD and 1-TU, and actually bought about 2 years worth right before they were banned, but I have been out of those for quite some time.

[The Professor]

Tried NanoVapor for the first time today. I'll reserve judgment for the end of the week. This was my first day back since last Friday -- took the weekend off because (a) I was doing all sorts of work around the house and yard and (b) because the gym was closed. :(

Chest & Tris
Flat bench: 5 x 5 @ 145#
Incline bench: 10 @ 105#; 8 @ 105# (close); 8,7,6 @ 115#
Dip machine: 10 @ 185#; 8 @ 190#; 6,7 @ 200#; 5 @ 205
Superset 3 circuits to failure of: reverse curls, straight bar press-downs, & one-arm press-downs
Superset 3 circuits to failure of: overhead rope extensions & v-bar press-downs

All in all, a chest & tris day that I was generally happy with. :ze It's only my second week back on incline bench since November and I see improvement over last week. Dips are also getting stronger. Flat bench feels better, too. Arms are also getting big enough to start ruling out some of my shirts; or as DrMS says, "you may not be a large anymore." :r

If I could only be a more disciplined eater and drop some of this fat.... :fl

Happy lifting to all!

[Mugen910]

Bao, hope you are having a great weekend too. :)

Great weekend indeed...Yesterday was some BP at softball and then 9+ holes of golf! :tu

Arms are also getting big enough to start ruling out some of my shirts; or as DrMS says, "you may not be a large anymore." :r


Don't you want to leave the LG shirts in when you get more muscular? I thought that was the rule? :D

[PeteSB75]

Shoulder work today

Standing OH Press
45x10
65x10
95x5
115x5 2 sets
110x5 - was approaching failure on the 115 and didn't fancy dropping the bar on my head, so I dropped the weight a touch and I think my last couple were technically push-presses, rather than normal presses...

Side Lat/Front Lat/OH Raise
10x10 2 sets

Upright Rows
50x10
60x10
70x5
80x5
90x5 3 sets

and a little abs at the end, 3 sets 15 reps hanging leg raises.

[The Professor]

@Pete: My overhead press trick is to do it on the power rack and put the arms up high ... like just below where the bottom of the press is. That way, I can go until failure and if I drop the bar, it doesn't have far to travel (and I can get out of the way). I'll do the same thing for (seated) military presses and for rack walk-outs. :ze

@Bao: But when the seam on a shirtsleeve starts cutting your circulation a little, it may be a sign to change shirts. :r

[Mugen910]

@Bao: But when the seam on a shirtsleeve starts cutting your circulation a little, it may be a sign to change shirts. :r

Hmm..I was always told that it helps your veins bulge. :r

[The Professor]

Hmm..I was always told that it helps your veins bulge. :r
Sure ...




... if you're trying to shoot up meth! :r

[Mugen910]

Sure ...




... if you're trying to shoot up meth! :r

no comment.:)

[King James]

Ganna try to hit the weights after class.....but seems a combo of moving in and throwing a football around (more so the football I think) caused my tennis elbow to flare up.

[The Professor]

Ganna try to hit the weights after class.....but seems a combo of moving in and throwing a football around (more so the football I think) caused my tennis elbow to flare up.
ouch. hope it feels better, James. do some leg work or make it a century deadlift day. :tu

[PeteSB75]

@Pete: My overhead press trick is to do it on the power rack and put the arms up high ... like just below where the bottom of the press is. That way, I can go until failure and if I drop the bar, it doesn't have far to travel (and I can get out of the way). I'll do the same thing for (seated) military presses and for rack walk-outs. :ze

@Bao: But when the seam on a shirtsleeve starts cutting your circulation a little, it may be a sign to change shirts. :r

Yeah, my only problem is that I don't have a power rack at the gym I was at this morning. They have one of those angled squat racks, so it's not adjustable. Maybe I'll start doing shoulders at the gym at work, where there is a power rack.

[The Professor]

Yeah, my only problem is that I don't have a power rack at the gym I was at this morning. They have one of those angled squat racks, so it's not adjustable. Maybe I'll start doing shoulders at the gym at work, where there is a power rack.
That's what I would do. Otherwise, you're gonna keep finding yourself in the position you were today ... of holding back because of little things like crushing your skull. ;)

[zonedar]

Started a new workout. Coming off a couple months of heavy lifting (for me anyway) and my body needed a break.

Trainer has me doing 21's. For example bench: 7 chest to mid position, 7 mid position to top, 7 chest to top. Incline DB Flys 7, Incline DB Arnolds 7, Incline DB press 7. Etc...

3 sets each.

Went through the whole body this morning and I'm spent. Will probably break it up into two workouts and rotate them 3-4 times a week for a few weeks

[zemekone]

My only real choice based on my job. I had good results with 1-AD and 1-TU, and actually bought about 2 years worth right before they were banned, but I have been out of those for quite some time.

try Trenavar by Nutra-Coastal Trading, its 19-norandrosta 4, 9 diene, 17 dione 30mg per pill

looks like the its pretty nice, but i have not tried yet...

[BigFrank]

My only real choice based on my job. I had good results with 1-AD and 1-TU, and actually bought about 2 years worth right before they were banned, but I have been out of those for quite some time.
They test for that kind of crap? I always was under the presumption that tests that screen for test levels were expensive and werent done unless sports related.
Wouldnt taking prohormones give you a false positive anyway if screened in a test?

[icehog3]

try Trenavar by Nutra-Coastal Trading, its 19-norandrosta 4, 9 diene, 17 dione 30mg per pill

looks like the its pretty nice, but i have not tried yet...

I will give that a try next if the SUS-500 isn't all it is purported to be...Thanks, Gerry! :)

Not much gas today on back, so I didn't push it. 6 sets of pull-ups from 19 to 10, heavy pulldowns and some DB rows. Hit shoulders quick but heavy. Hope to save a little gas for my game tonight, that's why I skipped any deadlifts, T-Bars or Bent Over Rows.

Tomorrow is supposed to be leg day, but I have semi-final game #2 tomorrow night, so legs will be off until Wed. or Thurs.

[King James]

Interested to hear how it works for you, Tom. Never heard of it before

[icehog3]

Interested to hear how it works for you, Tom. Never heard of it before

I just heard of it recently too, Jim, I hadn't given much thought to any new prohormones since the ban...but the results I have seen a couple of friends get with this one made me curious.

[King James]

I just heard of it recently too, Jim, I hadn't given much thought to any new prohormones since the ban...but the results I have seen a couple of friends get with this one made me curious.

Ganna read up on prohormones, as I'm not very familiar with them in general

[icehog3]

Ganna read up on prohormones, as I'm not very familiar with them in general

I think it is akin to other supplements...what works for one guy might not work for the next. I will let you know what I think once I am a couple weeks into it.

[The Professor]

Had another day of PBs today. Feeling good; feeling strong (for a weak and fragile little unicorn like me, that is). :ze


Back Day

T-bar rows: 1p x 10 close, medium, wide (no rest); 2p x 10 close, medium (no rest), 3p x 10 close; 3p + a 25# x 4 close (that's a personal best -- most weight I've done on this exercise); 3p x 10 close; 3p x 8 close

BB rows: 135 x 10 close; 185 x 8 medium (the rest are medium, too); 195 x 8; 205 x 7; 225 x 5 (ties a PB)

1-arm DB rows: 3 sets of 8 @ 100

Cable low rows: 2 sets of 6 @ 225

Deadlifts: 135 x 25 (quick) -- I was just messing around and wondered how many I could do before I had too much lactic acid buildup. I guess 25 is the number. :r

Anyway ... that was my day. Good lifting to all y'all today! :tu :ze

[King James]

Shoulder day for me :tu

[PeteSB75]

Some chest work today.

Flat bench was good
45x10 95x5 135x5 165x5 3 sets (PR)
Incline bench, just was not hitting the groove until my last set
45x10 95x5 135x5 165x4 155x5 2 sets
Dips - never done these free before, takes some definite getting used to, and a lot harder than just the weight added, those stabilizing muscles are not there yet.
3 sets of 5 each.

[King James]

interesting article on protein (http://www.wannabebig.com/supplements/supplement-staples-for-2009-protein-is-prime/) if anyone is interested.

[icehog3]

Nice back day Dokk! :tu

[Chris.]

I had a decent day at the gym yesterday for the first time in about 3 weeks thanks to a really bad cut on the palm of my right hand.

bike-warm up-5 minutes

pull-ups- 1x10 1x8 1x6 progressively reducing weight on the assist machine each set.

back extensions with a 10lb plate held out in front. 4x10

shrugs- 3x12x65

dumbell incline press- 4x10x60

finished up with cable pec flys.

decent for the first day back in almost a month I think. I'm feelin it today though!

[The Professor]

"Rest" day for me, today:

18min 10% incline, 3.3mph treadmill

100 ab reps (3 x 15 @200# cable rope crunches; 3 x 10 captain's chair; 2 x 15 @45/50# standing oblique raises)

24 minutes recumbent bike @ 10 resistance (kept heart rate in the 120s)

[Mugen910]

IMHO Fast 5k yesterday after work and then a light shoulder and back workout :tu

[DavenportESQ]

Haven't been able to work the bench press in a few monthes now due to some shoulder injuries. I was messing around with some Split jerks the other day and it didn't aggrevate it too much so I decided to add this into my routine.

barx5
135x5
185x5
225x5
275x5
315x3

I was pretty juiced about this, I can't remember the last time I did this exercise. My PR is 385x3 so I am not that far off.

[The Professor]

Nice job, Dave!!! :tu

[icehog3]

Glad you're able to hit the BP again, Dave. :tu

I supersetted chest and back today, and was able to keep it heavy even towards the end. Tomorrow will be my last workout until next Monday, so I wanted to get in a good one....and I did.

3-4 Supersets of each:

Incline DB Bench / Pull ups
Weighted dips / T-Bar rows
Bench Press / Barbells rows
Seated machine incline flyes / DB rows

[The Professor]

Damn, Admiral ... my muscles ache just looking at that. Nice job! :tu

[icehog3]

Damn, Admiral ... my muscles ache just looking at that. Nice job! :tu

Thanks Brother....manana, and then 3 days off....first time in a couple months.

[PeteSB75]

Back day today. Nothing too exciting, good sets on pullup assist, t-bar, low row, and close grip lat pulldown.

[The Professor]

Back day today. Nothing too exciting, good sets on pullup assist, t-bar, low row, and close grip lat pulldown.
Sounds good, Pete.

I did a leg day for the first time in a few weeks today.

Stiff-legged deads: 135 x 10, 185 x 8, 225 x 5, 225 x 6, 225 x 6
Squat: 135 x 12, 135 x 12
Box squat: 135 x 3, 185 x 3, 225 x 3 for 5 sets (more or less on the clock)
Leg press: 6p x 10, 8p x 7, 10p x 5 for 3 sets

That was it. I'm wobbly after not doing legs for a while. I like that feeling. :D

[icehog3]

Sounds good, Pete.

I did a leg day for the first time in a few weeks today.

Stiff-legged deads: 135 x 10, 185 x 8, 225 x 5, 225 x 6, 225 x 6
Squat: 135 x 12, 135 x 12
Box squat: 135 x 3, 185 x 3, 225 x 3 for 5 sets (more or less on the clock)
Leg press: 6p x 10, 8p x 7, 10p x 5 for 3 sets

That was it. I'm wobbly after not doing legs for a while. I like that feeling. :D

Good one on ya, Dokk! :tu

I am off for my last workout until Monday....good thing too, between no days off in the gym this week and playoff hockey, I'm about spent. ;)

[The Professor]

Good one on ya, Dokk! :tu

I am off for my last workout until Monday....good thing too, between no days off in the gym this week and playoff hockey, I'm about spent. ;)
I'm sure you're have an enjoyable and well deserved rest. :tu

[Mugen910]

Back day today. Nothing too exciting, good sets on pullup assist, t-bar, low row, and close grip lat pulldown.
:tu

I did a leg day for the first time in a few weeks today.

Stiff-legged deads: 135 x 10, 185 x 8, 225 x 5, 225 x 6, 225 x 6
Squat: 135 x 12, 135 x 12
Box squat: 135 x 3, 185 x 3, 225 x 3 for 5 sets (more or less on the clock)
Leg press: 6p x 10, 8p x 7, 10p x 5 for 3 sets

That was it. I'm wobbly after not doing legs for a while. I like that feeling.
Nice Dokk!


I am off for my last workout until Monday....good thing too, between no days off in the gym this week and playoff hockey, I'm about spent.
Get your rest Sir..


I got in 10.3 miles last night...first 3 miles sucked due to shin pains but once my body warmed up I was ok.. Tonight is another 5 miles and then some light weights.. :tu Getting closer to the Marathon. :dance:

[DavenportESQ]

Sounds good, Pete.

I did a leg day for the first time in a few weeks today.

Stiff-legged deads: 135 x 10, 185 x 8, 225 x 5, 225 x 6, 225 x 6
Squat: 135 x 12, 135 x 12
Box squat: 135 x 3, 185 x 3, 225 x 3 for 5 sets (more or less on the clock)
Leg press: 6p x 10, 8p x 7, 10p x 5 for 3 sets

That was it. I'm wobbly after not doing legs for a while. I like that feeling. :D

I like the looks of that leg workout! The box squats were a nice touch

[The Professor]

I like the looks of that leg workout! The box squats were a nice touch
That last set was a b*+ch! :r And my obliques are killing me from being used as stabilizers Tuesday and today, plus the exercises I did yesterday. Oy. I'm a fragile little unicorn....

True, semi-random story: Two guys who are always there when I'm there (and are generally pretty serious about their routines) have a lame leg day. Neither breaks parallel on squats. Neither gets a full ROM on leg press (maybe 6-8" of travel). They use the hams machine instead of just doing some stiff-legged deads or pullthroughs. It's mildly disappointing. Their other sessions are generally pretty good -- nice combo of back exercises, good chest and tri sets, etc. I keep meaning to introduce myself because I'd be happy to fill in if one was ever sick or whatever (since we have a very similar split).

Anyway ... I'll probably

[PeteSB75]

That last set was a b*+ch! :r And my obliques are killing me from being used as stabilizers Tuesday and today, plus the exercises I did yesterday. Oy. I'm a fragile little unicorn....

True, semi-random story: Two guys who are always there when I'm there (and are generally pretty serious about their routines) have a lame leg day. Neither breaks parallel on squats. Neither gets a full ROM on leg press (maybe 6-8" of travel). They use the hams machine instead of just doing some stiff-legged deads or pullthroughs. It's mildly disappointing. Their other sessions are generally pretty good -- nice combo of back exercises, good chest and tri sets, etc. I keep meaning to introduce myself because I'd be happy to fill in if one was ever sick or whatever (since we have a very similar split).

Anyway ... I'll probably

I don't know about you, but I see far too many guys in the gym who don't do real leg routines. Half squats, never a deadlift to be found, all the focus on the upper body. I always wonder if they realize how much they are impeding muscle growth everywhere else by not growing the largest testosterone producers in the body.

[The Professor]

I don't know about you, but I see far too many guys in the gym who don't do real leg routines. Half squats, never a deadlift to be found, all the focus on the upper body. I always wonder if they realize how much they are impeding muscle growth everywhere else by not growing the largest testosterone producers in the body.
Word, brutha. :tu

Shoulders/Bis/Traps Day today

DB presses: 3 x 5 @ 45
Smith presses (seated): 3 x 5-6 @ 100
Cable rear delt raises: 10 @ 20/side, 6 @ 25/side, 9 @ 20/side
Zemekone rear delt raises: 10 @ 45, 7 @ 55, 10 @ 45, 8 @ 45

Cable EZ bar curls: 3 x 10,9,8 @ 80
One-arm cable curls: 3 x 5,6,5 @ 30 (superset with the EZ curls with no rest)

DB shrugs: 10 @ 55, 10 @ 65, 9 @ 65
BB shrugs: 3 x 10 @ 180

While last Friday was my first day trying shoulders since November, today was the first day really hitting them as hard as I could. My press numbers are close to what they used to be. My rear delts, though, have suffered something fierce. Granted, I was doing my rear delt exercises with as close to strict form as I could muster (even consulted the Arnold book before going in); regardless, the numbers are not at all where I should be if I want to be improving my bench or ever be doing pull-ups. :r

Also, I decided on a 30ish day goal for myself: 185 1RM on the flat bench. I want to do this on my birthday (April 29th). Frank and Dave: if either of you has advice or a program to offer, please hook a bruddah up. :D

Okay ... enough rambling from me. My body is wrecked after this week and I'm looking forward to the rest over the weekend. After a week of using NanoVapor, I'm not sure what to think. I never noticed the rush I got from WF. That said, I had one of the most intense weeks in the gym in a long time. So I'm still torn....

[zonedar]

Okay, I gotta ask...

What's a Zemekone rear delt raise?

[The Professor]

Okay, I gotta ask...

What's a Zemekone rear delt raise?
Go to the cable low-row machine. Put a rope on it (usually has a v-bar or straight bar on it). Grip the rope with an overhand grip -- this inside of your wrists will be facing each other and your thumbs will be pointing toward the weight stack. You know the metal piece in the middle of the two rope halves (the part hooked to the machine)? Well, the goal is to pull that to your nose. So your pulling back/up and out. At the top of the movement, your thumb tips are facing in to your nose at about the same level/height.

Try it once with a very very low weight so you can feel the movement and see how it hits your rear delts. If you pause for a second at the top, you can get a nice flex of your rear delts in and you definitely feel it.

Does all of that make sense?

[zonedar]

Yeah. That makes lots of sense. I can imagine that it really works the delts. I'll try that on my next back/shoulder day. Thanks!

[PeteSB75]

Go to the cable low-row machine. Put a rope on it (usually has a v-bar or straight bar on it). Grip the rope with an overhand grip -- this inside of your wrists will be facing each other and your thumbs will be pointing toward the weight stack. You know the metal piece in the middle of the two rope halves (the part hooked to the machine)? Well, the goal is to pull that to your nose. So your pulling back/up and out. At the top of the movement, your thumb tips are facing in to your nose at about the same level/height.

Try it once with a very very low weight so you can feel the movement and see how it hits your rear delts. If you pause for a second at the top, you can get a nice flex of your rear delts in and you definitely feel it.

Does all of that make sense?

You use normal seated position for that? And, arms parallel to the ground, or elbows up to pull the rope up to your face?

[The Professor]

You use normal seated position for that? And, arms parallel to the ground, or elbows up to pull the rope up to your face?
Seated; but not as far back as for low rows (because then you can't bring the rope up far enough). So I was seated with my back straight up (90*) and my legs much more bent compared to when doing LRs.

In terms of elbows, they are up and out -- probably a little higher than your wrists at the start position -- to pull the rope up to your face.

BTW ... don't hit your nose too hard. :r

[PeteSB75]

Seated; but not as far back as for low rows (because then you can't bring the rope up far enough). So I was seated with my back straight up (90*) and my legs much more bent compared to when doing LRs.

In terms of elbows, they are up and out -- probably a little higher than your wrists at the start position -- to pull the rope up to your face.

BTW ... don't hit your nose too hard. :r

Thanks. Gotta try that next back day.

[BigFrank]

Skipped gym today, went to the movies. Legs hopefully in the a.m. then benching on sunday. I hate it when my schedule gets messed up.

[The Professor]

Took the weekend off for herfing and open house. My legs are STILL sore from Thursday; but at least I can walk mostly normal today. :r Still ... it didn't help my bench at all.

On the other hand...



...I had my BEST chest day EVER, today. :D :ze

Flat barbell: 100 x 10, 115 x 10, 135 x 6, 145 x 5, 155 x 3, 160 x 2, 165 x 1 (failed on #2 ... and had a spotter to save my ass)

Incline barbell: 95 x 12, 115 x 8, 125 x 6,6,5

Dip machine: 200 x 10,9,8

Supersets of various triceps exercises to failure.

PR #1: 165 bench
PR #2: 125 for reps on incline
PR #3: 200 for reps on dip machine

I'm really celebrating PR #1 because it's a huge comeback after my injury (as is the incline, for which I couldn't do *just bar* a month ago). It also means I might just be able to reach 185 by my birthday. :dance: BTW, I think I could have done 170 for 1; but I didn't want to bother the person I asked to spot me the first time.

Good lifting to all!!! :ze

[PeteSB75]

Did a full body on Saturday,
Squated 250x5 for 3 sets, new PR for me,
Standing OH Press 115x5 3 sets
Deads 185x5 new PR

Then i went to spin with my GF yesterday. That class kicked my ass.

[Mugen910]

Then i went to spin with my GF yesterday. That class kicked my ass.

Spin is no joke man..the horror stories I've heard.


Well the GF and I topped off our marathon training this weekend. Maxed out at 19miles and the next 2 weeks are for tapering down our running till the big day. We've been training since late Dec early Jan. :wo

Gonna hit some light weights tonight at the gym and prob loosen the legs up with some biking.

Hope everyone had a great weekend.

[icehog3]

Back in the gym after taking a 3 day weekend off....hope y'all had great workout weekends. :tu

[PeteSB75]

Chest this morning.

Flat Bench
45x10
95x5
135x5
170x5 3 sets (new PR)

Incline Bench
45x5
95x5
135x5
165x5
155x5 2 sets (the Flat really tired me out...)

Finished off with some BW Dips

Chest and arms competely beat after that.

[The Professor]

Back day, today. Decided to go a little lighter than usual and focus on super-strict form ... like, Arnold strict. Did a host of exercises to target the lats, mainly. Hit upper, mid, and lower -- exercises to help width and thickness. Slowing down and focusing on strict form was really tiring. I just want a nap now. :r

Good lifting to everyone. :ze

Tomorrow will be an "off" day -- probably just cardio. Of course, I say that now and won't be surprised if I do some abs work, too. :D

[GhostRyder]

I've been doing more and more crossfit recently. Did this one today:

Phase I: Preparation
Run 1 mile

Phase II: Metcon

Running Bar-bell complex - 5 RFT:

Run 400 meters
Bar-bell Complex 95lb (see penalty note below!)
Phase III: Warm-down / Core
200 4-count Flutter Kicks

Notes: Bar-bell complex: 6 reps each: Dead Lift, Upright Row, Hang Power Clean, Front Squat, Push Press, Back Squat. Do not put the bar down during your set. If you do, then perform 6 burpees, then continue with the complex. Post your Comments to the NSC CrossFit forum

[The Professor]

Just cardio today -- 40 minutes.
Posted via Mobile Device

[Mugen910]

Just cardio today -- 40 minutes.
Posted via Mobile Device

treadmill 20 min...I know where my shin pains are coming from now...the treadmill and I do not work in harmony...:mad: Hoping the weather holds this evening so I can get in an 8 mile run with the gf tonite.

[PeteSB75]

Back/Explosive today.

Lat Pulldowns wide grip
120x10
135x10
150x5 3 sets

DB Rows
40x5
50x5
65x5 3 sets

Power Clean
95x8
115x6 3 sets

Barbell Rows
95x5
135x5
155x5
145x5 2 sets

Wasn't able to get good reps in on the 155, so dropped it down for the next two sets. Gotta say, full Power Cleans are quite a bit more involved than Hang Cleans.

[King James]

Back to it today after a few off days... prolly do chest and shoulders since I'm behind.

[icehog3]

Shoulder day for me, and some arms if I have time. Tax return day, so might have to do arms on my leg day.

[KASR]

OK, so I took Monday off due to inclement weather - I know that usually, in the gym that shouldn’t mean much - but in my case it did. Anyways, I knew I would pick up the workout on the next day - which I did. I was feeling pretty unmotivated and weak - but managed to pull off a pretty intense workout.

Hit dumbbell flat bench presses at 85lbs - not a record, but after 3×8-10, I was definitely feeling it. Followed that up with incline flyes at 30-40lbs at 10-12 reps. I mixed shoulders and back into one giant set: reverse grip pulldowns (110lbs), one-arm upright row(60lbs), lying reverse flye (20lbs dumbbells) and then wide grip pullup to failure. 3 sets of that and I was wasted!!

Finished off with a medium weight set of barbell shrugs (185lb) and drug my sorry ass inside - my contacts were giving me a helluva headache - which ended up waking me up at 3am with a migraine………..ok, now I’m just *****ing.

I guess the point is - that if you can, you should just soldier on. Even on your "not so great" days - there really is no reason not to give it an intense effort.

On to the next stage!

[King James]

off to the gym now....lets see how it goes

[The Professor]

How did it go, Jim?

Leg day today. Still at the gym finishing off with some cardio (mainly to stretch the legs out a bit).

Really simple day. Started with some stiff legged deads slow and with strict form to really focus on stretching those hams. I think I did 1 set at 135 and 3 at 185.

Followed that with two sets of squats: 135 x 10.

Followed that with box squats:
185 * 3 for 1 set
225 * 3 for 5 sets
275 * 2 for 3 sets

I thought about.some front squats; but after last week, I didn't want to push things too much. Still, I feel like I got a good leg session in. :ze

Happy lifting to all!
Posted via Mobile Device

[Mugen910]

8 Miles last night...then just pushups....Is it bad that if I do 3 sets of 20 I can barely move my arms after?

[PeteSB75]

8 Miles last night...then just pushups....Is it bad that if I do 3 sets of 20 I can barely move my arms after?

Sounds good to me. Next time do 4 sets of 20 :ss

Arm day for me today. BB Curls, 21s, OH DB extension and Suicide Tris - skull crushers, close grip press and bench dips. Been a while since I've hit arms directly, felt good. Threw a little ab work in at the end.

[Mugen910]

Sounds good to me. Next time do 4 sets of 20 :ss

Arm day for me today. BB Curls, 21s, OH DB extension and Suicide Tris - skull crushers, close grip press and bench dips. Been a while since I've hit arms directly, felt good. Threw a little ab work in at the end.


If I don't get a down pour I'm gonna hit the pavement for 4 easy miles then 4 sets of 20 after lunch today..:tu

[The Professor]

Shoulder day for me. Hit some marks that I haven't hit in a long time. That said, I wasn't really feeling it today. I was just tired and felt drained by the time I stopped.

Arnold presses and DB shoulder presses for warmup; then...

DB shoulder presses: 3 sets of 6 @ 45lbs
Smith military press: 1 x 10 @ 90; 3 x 6,5,5 @ 110lbs
Zemekone raises: 12 @ 45lbs; 7 @ 60lbs; 10 @ 45lbs; 7 @ 45lbs
Cable rear-delt raises: 2 x 10,8 @ 20lbs

Was gonna go home and decided to do a couple more things, randomly....

EZ bar cable curls: 2 x 10,9 @ 80
Straight bar cable curls: 8 @ 80
Upright cable rows: 3 x 9,7,6 @ 90

Then I was done. Ready to take a nap now. :r

Good lifting to all, today!!! :ze

[icehog3]

Well......are you gonna "Go for it"? :)

[The Professor]

Well......are you gonna "Go for it"? :)
Who me? Go for what?

[zemekone]

havent been yet, just checking in...

looks like everyone is lifting pretty heavy, Keep it up guys...

still working on my jiu jitsu...

i bet im weak as hell...

[icehog3]

Who me? Go for what?

http://www.youtube.com/watch?v=EADZmea276A

[The Professor]

http://www.youtube.com/watch?v=EADZmea276A
you're a little crazy sometimes, aren't you?

[icehog3]

you're a little crazy sometimes, aren't you?

Pre-White Flood humor....it can be a little "off". :r

[The Professor]

Pre-White Flood humor....it can be a little "off". :r
yes it can. :r :tu

[Willygt]

Hey whats up guys!

I wanted to see if this has happened to you before. Yesterday at the gim, I got a bruise in my fore arm, looks like a purple blotch which doesn't hurt, but I dont remember hitting or scratching against anything. I did shoulder and trap lifts so I did put some pressure on my forearm, and tried to lift a little bit more of weight this time.

http://img522.imageshack.us/img522/2892/img00123.jpg
http://img209.imageshack.us/img209/4870/img00121.jpg

The excersises I did before noticing the bruise were barbell shoulder press, then some dumbell shoulder press, side arm raises, and deadlifts. After the deadlifts I noticed this bruise. Since I felt no pain or anything I finished with barbell shoulder shrugs but it was the same.

Today it does not hurt either it just looks funny. What Its strange its that I dont recal hurting myself or anything. I have had bruises in my shoudlers after using the standing calf raises machine but nothing ever like this and for no reason at all.

Has this ever happened to you? :mad:

[The Professor]

Burst blood vessels from straining the muscles? Something (muscle) torn or compressed a little causing a hematoma? Or maybe you just bumped into something and forgot?

[hova45]

Burst blood vessels from straining the muscles? Something (muscle) torn or compressed a little causing a hematoma? Or maybe you just bumped into something and forgot?

Or like in my case just bumped into something and didn't feel it.

[Willygt]

Thats the first thing I thought bumping into something, but I really dont recall it and also it doesn't hurt at all.

I ve hurt myself like that in the past but the bruise was different, it looked solid, not like small dots like this one.

well, I guess Ill wait and see if it fades out on this days.

[PeteSB75]

Looks more like strained/burst capillaries. You go a lot heavier than normal? Maybe lose control of one of the dumbells briefly, but recover? Only thing I can think of, but I'm no MD.

[Mugen910]

Hey whats up guys!

I wanted to see if this has happened to you before. Yesterday at the gim, I got a bruise in my fore arm, looks like a purple blotch which doesn't hurt, but I dont remember hitting or scratching against anything. I did shoulder and trap lifts so I did put some pressure on my forearm, and tried to lift a little bit more of weight this time.

http://img522.imageshack.us/img522/2892/img00123.jpg
http://img209.imageshack.us/img209/4870/img00121.jpg

The excersises I did before noticing the bruise were barbell shoulder press, then some dumbell shoulder press, side arm raises, and deadlifts. After the deadlifts I noticed this bruise. Since I felt no pain or anything I finished with barbell shoulder shrugs but it was the same.

Today it does not hurt either it just looks funny. What Its strange its that I dont recal hurting myself or anything. I have had bruises in my shoudlers after using the standing calf raises machine but nothing ever like this and for no reason at all.

Has this ever happened to you? :mad:


Do you have one on your other arm in the same location? Did your GF/Wife pin you down? :D

It is prob nothing...

[Mugen910]

4 miles in the rain and only 60 pushups 20x 20x 10x 10x..I am such a girl...:( TGIF

[PeteSB75]

Good full-body today. New PR on Squats(255x5 3 sets), Power Cleans(125x5 3 sets), Flat Bench(175x5 3 sets) and Deads(205x5). GF was giving me dirty looks at the two hour mark. :D

[icehog3]

Good full-body today. New PR on Squats(255x5 3 sets), Power Cleans(125x5 3 sets), Flat Bench(175x5 3 sets) and Deads(205x5). GF was giving me dirty looks at the two hour mark. :D

Sounds like a great workout, Pete. :tu

I had a low energy day at the gym, gonna try it again tomorrow and take Monday off for a little rest.

[BigFrank]

I hate low energy days Tom. Few guys I workout with get those red line energy shots. From what I hear they get ya ready to go big time.

Nothing special for me as of late. Things are on cruise control. About 2 more weeks or so on my current routine. Don't know what will happen after that. Looking around for programs.

[icehog3]

I hate low energy days Tom. Few guys I workout with get those red line energy shots. From what I hear they get ya ready to go big time.

Nothing special for me as of late. Things are on cruise control. About 2 more weeks or so on my current routine. Don't know what will happen after that. Looking around for programs.

I may give that a shot if I feel anything like I did yesterday again today. Regardless, I think I may be slightly overtrained, and will take tomorrow off.

What type of programs have you been eyeing, Frank?

[King James]

I also need a new program, if anyone has/finds a good one

[icehog3]

Exact opposite of yesterday, high energy/high strength day. I made the most of it, and spent a good 2 hours in the gym.

[BigFrank]

What type of programs have you been eyeing, Frank?
So far a modified westside routine has caught my eye. There are also a few basic templates that I my end up using to keep things simple and pair with a diet/conditioning. Sheiko has been something I have been interested in. I would love to give it a shot, but it demands 2+ hours in the gym three days a week and contains a ton of volume, and between work and home life not sure if I can work that out. Also been debating about using an old routine of mine from a few years ago.
One of my biggest goals is to work on my conditioning while maintaining and/ or gaining strength. Sadly, over the past 8 months my strength has jumped an unreal amount, but like most guys I have gained about an extra 15+ pounds and sadly I do not have the conditioning I used to. Not really worried about weight or how I look per say, but I would like to run a mile and not puke violently at the end.

[icehog3]

So far a modified westside routine has caught my eye. There are also a few basic templates that I my end up using to keep things simple and pair with a diet/conditioning. Sheiko has been something I have been interested in. I would love to give it a shot, but it demands 2+ hours in the gym three days a week and contains a ton of volume, and between work and home life not sure if I can work that out. Also been debating about using an old routine of mine from a few years ago.
One of my biggest goals is to work on my conditioning while maintaining and/ or gaining strength. Sadly, over the past 8 months my strength has jumped an unreal amount, but like most guys I have gained about an extra 15+ pounds and sadly I do not have the conditioning I used to. Not really worried about weight or how I look per say, but I would like to run a mile and not puke violently at the end.

Might I suggest adding some ice hockey? ;)

[teotides]

I skipped the gym today when I realized a monster Northwest swell was hitting right down the street. 8-10' solid building to 14'. Needless to say I got some intense cardio and paddled until my arms were noodles and my cheeks hurt from grinning so much. My triceps actually started to cramp up at the end of the session...prolly not enough water before I got in (and the water was a balmy 45 degrees)

[icehog3]

I skipped the gym today when I realized a monster Northwest swell was hitting right down the street. 8-10' solid building to 14'. Needless to say I got some intense cardio and paddled until my arms were noodles and my cheeks hurt from grinning so much. My triceps actually started to cramp up at the end of the session...prolly not enough water before I got in (and the water was a balmy 45 degrees)

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

:D :D

[The Professor]

Decided to start the week with back as I've been doing chest on Mondays for a while.

Once I got in the gym, deadlifts started calling my name. Not sure why ... it just seemed like a deadlifting day. Moreover, it seemed like a heavy deadlifting day -- heavy in the sense that I really wanted to push myself for maximum weight.

Started with some 100lb cable pullthroughs, slowly, to warmup and stretch those hams.

135 x 10
225 x 10
315 x 3

Grip started giving me some problems about here. I tried the next without straps; but ended up strapping up.

365 x 1 (easy)
405 x 1 (easy -- this is tying my PR ... I should have done a second to break my PR)
455 x 0 (loaded it up, give it the ol' college try, but didn't get it off the ground)

Followed it up with 3 sets of 8 reps each, super-setting close, medium, and wide grip barbell bent-over rows @ 135.

I was just out of juice by the end here. Felt good about my 455 attempt. Gonna work 405s in more often (since this was only my second time pulling it). Need to do some real grip work, too, so I can pull it unassisted.

Good lifting to all today. :ze

[Shaerza]

Any of you guys ever used any of the fat burn supplements? Or have any thoughts about the use of them?

I dropped 60lbs last year and am easily managing to hover at 185-190 while I am slowly adding muscle and dropping fat. But I am still stuck with the ugly leftover fat around the waist, that does not really seem to be shrinking at all.. Was curious if adding any of the supplements to my current routines might help me drop that extra weight faster

[icehog3]

Good back day, Dokk! :tu

Dan, the first place fat goes on is usually the last place it comes off. Just going to have to do it with excercise and diet I think, those fat burners may give some help if you have a lot of weight to lose, but are unlikely to help with the problem as you describe it.

[PeteSB75]

Any of you guys ever used any of the fat burn supplements? Or have any thoughts about the use of them?

I dropped 60lbs last year and am easily managing to hover at 185-190 while I am slowly adding muscle and dropping fat. But I am still stuck with the ugly leftover fat around the waist, that does not really seem to be shrinking at all.. Was curious if adding any of the supplements to my current routines might help me drop that extra weight faster

I know how you feel man. I dropped about 40lbs last year, and have another 20 or so I just can't seem to shake. It's been 9 months now and I've been static in that department. I've pretty much stopped worrying about it, and figure it will do what it will. I'm not about to go the every meal from tupperware/no alcohol at all route, I enjoy eating/drinking too much. I think that's what it would take for me. I've just adjusted my focus to getting stronger, pushing PRs and continuing to eat relatively healthy.

[BigFrank]

Any of you guys ever used any of the fat burn supplements? Or have any thoughts about the use of them?

I dropped 60lbs last year and am easily managing to hover at 185-190 while I am slowly adding muscle and dropping fat. But I am still stuck with the ugly leftover fat around the waist, that does not really seem to be shrinking at all.. Was curious if adding any of the supplements to my current routines might help me drop that extra weight faster
I would look more into changing current things, like diet, routine, cardio before I would even worry about fat burners. Most if anything are just energy stimulants with herbal crap in them that is "supposed" to burn fat.

[Pete]

I dropped 60lbs last year and am easily managing to hover at 185-190 while I am slowly adding muscle and dropping fat. But I am still stuck with the ugly leftover fat around the waist, that does not really seem to be shrinking at all.. Was curious if adding any of the supplements to my current routines might help me drop that extra weight faster


If I could add to the other relpies, it could be genetics also.
When I owned a good pair of legs I would run about 40 miles a week off season, and about 60 per when training for a marathon. Never could shake those love handles and that jelly roll around my waist.

As far as the supplements, what Frank said. Best fat burner is exercise. Mix up some weight training and cardio, eat right, and make it a lifestyle. I eat good (and somewhat sensibly) on the weekends, sure enjoy my bourbon and martinis, and not going to sacrifce wine with dinner. During the rest of the week, it's hammer time.

[PeteSB75]

Some chest work today - I screwed myself up this morning. Wasn't doing math very well this morning while loading the bar, and put a bit too much on. Went about 10lbs heavier than I wanted to, and didn't get all three of my work sets out on either incline or flat bench. Dips were good at least, but I'm still annoyed with the bad workout.

[The Professor]

Some chest work today - I screwed myself up this morning. Wasn't doing math very well this morning while loading the bar, and put a bit too much on. Went about 10lbs heavier than I wanted to, and didn't get all three of my work sets out on either incline or flat bench. Dips were good at least, but I'm still annoyed with the bad workout.

So what? In my book, it's perfectly acceptable to push yourself heavier with 2 crazy sets of each exercise. I wouldn't feel annoyed or upset at all. :tu

Record-setting shoulder day for me, today. I'm now back past what I was before getting injured. My gains are just ridiculous.

Warmups (arnold presses and regular db presses at light weight)

DB presses: 45 x 7, 45 x 6, 50 x 5, 50 x 5 (50 is a PR on db presses for me)

Standing overhead presses: 45 x 10, 75 x 7, 100 x 7, 105 x 6, 115 x 5, 125 x 1 (PR), 115 x 6

Zemekone rear delt raises: 45 x 10 for 3 sets

Upright EZ-bar raises: this was either 75lbs or 85lbs (not sure if this EZ-bar is 25 or 35lbs) for 3 sets of 8,7,6

My hour was up and I was spent. PRs on DB press and overhead press was a nice thing. Funny thing is, I'm sore as sh*t from yesterday's back day. My lats are just aching and I was sure that was going to have a negative effect on my lifts. Guess it didn't.

I'm trying to figure out what can explain some of the crazy gains I'm seeing in the last couple/few weeks. Two main things have changed that could help explain it. First, I've been a little more religious about my protein intake. I'm getting over 200g a day between shakes and solid food. I do 50g in my PWO shake and then have another 50g 30-40 minutes later for "breakfast." Second, I've been taking NanoVapor. Now, I don't think it does a very good job of getting my psyched and energized. That said, I've had a lot of focus, increased intensity, and these gains; I don't know that NanoVap has anything to do with that.

Whatev. I'm just stoked to be growing. Now if only I could *shrink* in my gut and legs. :r

[icehog3]

Congrats on the PRs, Dokk, excellent!

I am glad you seem to be getting better results with the NNV than I was, I am back to the WF.

Heading out soon, I will use your success at the gym today to inspire me.

[The Professor]

I am glad you seem to be getting better results with the NNV than I was, I am back to the WF.
See ... that's what I'm not sure of, Admiral. I feel a lot less energetic, sluggish, and I don't get that crazy I-wanna-throw-sh*t-around feeling I came to love in WF. I'm seeing the gains; but I kind of think that could be attributed to the more disciplined supplementation.

What do you think?

Heading out soon, I will use your success at the gym today to inspire me.

I'm honored. :)

[icehog3]

So many factors could be involved, so I would keep things constant until the gains level off....even if the NaNOVapor isn't helping, it certainly isn't hurting. Keep disciplined with the protein supplementation, and stick with the NNV until you need a new "boost", Dokk. :tu

[DavenportESQ]

See ... that's what I'm not sure of, Admiral. I feel a lot less energetic, sluggish, and I don't get that crazy I-wanna-throw-sh*t-around feeling I came to love in WF. I'm seeing the gains; but I kind of think that could be attributed to the more disciplined supplementation.

What do you think?



I'm honored. :)

Dokk,

I think its all mental. I know you said your shoulder has been feeling better, maybe you just needed a little confidence in yourself to start pushing it.
:2

[The Professor]

Dokk,

I think its all mental. I know you said your shoulder has been feeling better, maybe you just needed a little confidence in yourself to start pushing it.
:2
Maybe; but *everything* is boosting -- even my deadlift is better, which I never felt was affected by the shoulder stupidness.

Still ... it could be just mental. Whatever it is, I hope it never stops. :r

One other thing I've changed that I just remembered is that I've been mixing things up a lot more -- whether that means different exercises on a particular day, or a different order on a day, or a different order of days ... I've been trying to keep my body off balance and guessing. :D

[DavenportESQ]

Maybe; but *everything* is boosting -- even my deadlift is better, which I never felt was affected by the shoulder stupidness.

Still ... it could be just mental. Whatever it is, I hope it never stops. :r

One other thing I've changed that I just remembered is that I've been mixing things up a lot more -- whether that means different exercises on a particular day, or a different order on a day, or a different order of days ... I've been trying to keep my body off balance and guessing. :D


This is one of the things I really preach in all my work outs. Not only does it keep the mind and body fresh. You never adapt and therefor are always challenging.

Interestingly enough The Admirals workouts are pretty straight forward with little change I see a lot of back and rows etc.....I guess the results speak for themselves, some of the :if it aint broke why fix it"

I would be interested in Toms take on this

[PeteSB75]

So what? In my book, it's perfectly acceptable to push yourself heavier with 2 crazy sets of each exercise. I wouldn't feel annoyed or upset at all. :tu

You're right. I just like to accomplish my goal every time I go in to the gym, and I went heavier than I expected, so I didn't feel like I did. On the positive side, when I got down and did the first set at 185 on the incline, I just pumped it out. Hard as hell, but I did it. Was only after I had 4 reps that I thought about it and said, holy chit, that was a much bigger jump than I usually do.

Record-setting shoulder day for me, today. I'm now back past what I was before getting injured. My gains are just ridiculous.

Warmups (arnold presses and regular db presses at light weight)

DB presses: 45 x 7, 45 x 6, 50 x 5, 50 x 5 (50 is a PR on db presses for me)

Standing overhead presses: 45 x 10, 75 x 7, 100 x 7, 105 x 6, 115 x 5, 125 x 1 (PR), 115 x 6

Zemekone rear delt raises: 45 x 10 for 3 sets

Upright EZ-bar raises: this was either 75lbs or 85lbs (not sure if this EZ-bar is 25 or 35lbs) for 3 sets of 8,7,6

My hour was up and I was spent. PRs on DB press and overhead press was a nice thing. Funny thing is, I'm sore as sh*t from yesterday's back day. My lats are just aching and I was sure that was going to have a negative effect on my lifts. Guess it didn't.

Great job! :ze

[icehog3]

This is one of the things I really preach in all my work outs. Not only does it keep the mind and body fresh. You never adapt and therefor are always challenging.

Interestingly enough The Admirals workouts are pretty straight forward with little change I see a lot of back and rows etc.....I guess the results speak for themselves, some of the :if it aint broke why fix it"

I would be interested in Toms take on this

I agree on both fronts....though I keep the basics in all my back workouts, i.e. Bent Over Rows, Pull-ups, T-Bars, etc, I mix up which ones I do, the order, heavy vs. reps, etc, to keep the body guessing. I used to get stale quickly if I did the same workout over and over. So I do think you should mix it up every workout, but keep one or two of the basic movements in each training session.

[PeteSB75]

Back/Explosive today. Work sets:

Lat Pulldowns wide grip
162.5x5 3 sets

DB Rows
70x5 3 sets

Power Clean
125x5 3 sets new PR

Barbell Rows
155x5 2 sets

Gotta say, I switched to working out in the morning, and I like it, but I seem to consistently wind up with just about an hour to work out, so I wind up skipping the cardio. Need to work that in on my off days, jogging and spin...

[The Professor]

Just cardio today....

[King James]

off day yesterday. Probably do some shoulders and arms today after restocking on Superpump and protein

[Pete]

Just cardio today....

Me too.

Had a really good chest and arm session yesterday.
Feeling it a bit today.
That's a good thing.

[icehog3]

Back day for me, White Flood time approaches.

[The Professor]

Dave ESQ talked me into trtying something new to me; so today was triplex and triceps. :)

24" box jumps x 10

Upper body stretches with weight

Warmup (upright raises from the floor):
45 x 10
95 x 5

Triplex Workout (all from the floor -- each weight is 3 reps)

Upright rows (close grip):
105
115
125

Mid chest upright rows (medium grip):
135
155
185

Ground up shrugs (wide grip);
225
245
275

Decided I hadn't put myself through enough; so I followed that up with a couple of tricep supersets until I couldn't do anymore tri movement. Total. Muscle. Failure. :D

On the bike atm. About to head home....
Posted via Mobile Device

[The Professor]

Phuk me. Icing my right lat at home now. :r

That Triples Pull workout is effing intense. :ze :dance:

[icehog3]

Hope you're OK, Dokk.

Legs and shoulders for me shortly.

[The Professor]

Hope you're OK, Dokk.

Legs and shoulders for me shortly.
:r

Yeah ... I'm fine. Thanks for the thought, though. I think I just pushed (or pulled, as the case was) a little too much -- especially given that I had an intense back day on Monday. The icing is really just a precaution. Plus, it feels damn good. LoL!

I really was in a zone in there today. Feels a little out of body. :hm

Have a good day lifting! :tu

[icehog3]

:r

Yeah ... I'm fine. Thanks for the thought, though. I think I just pushed (or pulled, as the case was) a little too much -- especially given that I had an intense back day on Monday. The icing is really just a precaution. Plus, it feels damn good. LoL!

I really was in a zone in there today. Feels a little out of body. :hm

Have a good day lifting! :tu

Thanks Brother....gotta love leg day. :rolleyes: :r

[DavenportESQ]

:r

Yeah ... I'm fine. Thanks for the thought, though. I think I just pushed (or pulled, as the case was) a little too much -- especially given that I had an intense back day on Monday. The icing is really just a precaution. Plus, it feels damn good. LoL!

I really was in a zone in there today. Feels a little out of body. :hm

Have a good day lifting! :tu

Glad everything went well! I like the gym because sometimes you can find your more of a man than you thought you were. You can discover new limits and challenge yourself! and I am all for that:wo

With that being said, your probably going to be bed ridden for the next few days due to soreness!!!:fu haha

[markem]

I always thought that Gerry was only doing ellipticals or some such on aerobic days. Then I found his video.

http://soonereyo.blip.tv/#1826380

[Pete]

I always thought that Gerry was only doing ellipticals or some such on aerobic days. Then I found his video.

http://soonereyo.blip.tv/#1826380


That is freekin' incredible!

[The Professor]

With that being said, your probably going to be bed ridden for the next few days due to soreness!!!:fu haha

Bastage. :fu Probably should have had more protein today. :fl :r

I'm already feeling it in my traps and lats. Leg day tomorrow is going to be "interesting." :al

[zemekone]

I'm already feeling it in my traps and lats. Leg day tomorrow is going to be "interesting." :al

see what happens when you have "just abs day":r

[The Professor]

see what happens when you have "just abs day":r
whatever. go get a double western. :fu

[zemekone]

whatever. go get a double western. :fu

:dr maybe i will :fu2

[The Professor]

:dr maybe i will :fu2
deadlift it...






...if it's not too heavy for you. :dance: :r

[The Professor]

I was fully expecting to be so beat down today as to be lucky to be able to squat the bar. Turns out, that wasn't the case.

Warmups and stretches (pullthroughs, ham stretches, leg press with no weight)

Stiff-legged deads: 135 x 10, 185 x 10, 225 x 10,8,9

Squats: 135 x 8 x 2

Box squats:
135 x 5
185 x 3
225 x 3
275 x 2
275 x 2
275 x 3
275 x 3

Leg press: 6p x 10, 8p x 5, 10p x 5

My hour was up, I was losing gas, and I called it quits at that point. The box squats surprised me the most. I really wasn't expecting for them to get better ... especially after yesterday.

Good lifting to all today! :ze

[DavenportESQ]

DOkk,

I don't think I ever told you this but Box squats actually help your pulling power. For Olympic lifts, or in your case Deads. Something about sitting on a box then the "flex" to get up is the same when pulling

http://www.elitefts.com/documents/box-squat.htm

I think Louie talks about it a little in that article

[The Professor]

DOkk,

I don't think I ever told you this but Box squats actually help your pulling power. For Olympic lifts, or in your case Deads. Something about sitting on a box then the "flex" to get up is the same when pulling

http://www.elitefts.com/documents/box-squat.htm

I think Louie talks about it a little in that article
That's probably why my deadlifts are getting better without really practicing deads. ;) I'd heard that before and read Louie stressing the importance of box squats before; but never really understood quite *why*. Your brief explanation there made it click. :tu

Great article, btw. :D

[The Professor]

Best line in the article:

"I know someone out there will say there have been great squatters who never box squat. Well, are you one of those greats, or one of those who can't squat off the toilet with the Sunday paper?"

:r:r:r

[PeteSB75]

This thread almost dropped off the front page!

Anyway, Saturday was a full-body day for me, with a few new PR.
Highlights:
Squats
260x5 3 sets (new PR)
Power Cleans
135x5 (new PR)
125x5 2 sets (almost dropped the 135 on the last rep, so I backed it down a little)
Flat Bench
180x5 3 sets
Deadlift
205x5
215x5 (new PR)

Did spin class on Sunday before heading over to the GF's parent's for a nice Easter dinner. Hope everyone else had a nice weekend as well.

[The Professor]

Nice lifting there, Pete! :tu

Met a friend at the gym to initiate her into the world of the Triplex workout. :r Like last week, it resembles this (clicky) (http://www.sorinexforums.com/community/showthread.php?t=57). Each weight represents a set of 3 from the ground, unless otherwise stated.

Warmup:
24" (18"?) box jumps 3 sets of 10
Upper body stretches with 25lb plate held above the head and whiped around with the upper torso
Ham stretches

45lb upright rows 1 x 15ish
95lb upright rows x 5
105lb x 3

Close
115
125
135

Medium
155
165
175

Wide
185
225
245

Followed that up with grip work because my grip sucks. Basically, just did rack lockouts held until grip failure there were multiple sets at each weight, especially before the heaviest one (which I tried multiple times, but only succeeded on once ... end even then, only for 2-3 seconds).

225
275
315
365
405

I'm beat. :r :ze

[icehog3]

Yesterday was an off day, and I am hitting legs and shoulders today, then another off day tomorrow. Don't want to take 2 out of 3 off, but my schedule at work dictates it.

Hope y'all work those jelly beans off today! :tu

[The Professor]

Hope y'all work those jelly beans off today! :tu
It's gonna take more than one day at the gym to work off *this* jelly belly. :r:r:r

[icehog3]

It's gonna take more than one day at the gym to work off *this* jelly belly. :r:r:r

:r:dance:

[King James]

Tom did you start taking that prohormone? How you like so far?

[PeteSB75]

So, I have a deadlift question for you guys. I've been gripping the bar with both hands over, to work my grip strength as well as everything else. One thing I see a lot of guys doing(non-strap users) is flipping one hand palm-forward for a more secure grip. So, at what weight (% of 1RM) do you switch to a pronated/supinated grip?

[icehog3]

Tom did you start taking that prohormone? How you like so far?

My strength is definitely up after 2 weeks. Hard to tell size gains when judged over the short run, but my lifts are up in just about every area.

For about 3 days last week I had severe nausea during the workout. Finished the workouts and was stronger than the week before, but really felt like crap...funny I was stronger when I felt so lousy. I can't be sure in any way that the nausea was connected to the pro-hormone, but that was the only thing I was doing differently. But I did not have any nausea the first week on it, so maybe I just had a bug.

Started week 3 today, and again all my lifts were up on legs and shoulders.

[BigFrank]

So, I have a deadlift question for you guys. I've been gripping the bar with both hands over, to work my grip strength as well as everything else. One thing I see a lot of guys doing(non-strap users) is flipping one hand palm-forward for a more secure grip. So, at what weight (% of 1RM) do you switch to a pronated/supinated grip?
85% / 3RM or higher for me, anything else I use hook grip to work on hand strength.

For some its more of a personal preference than others. A few guys I know cannot pull well using a mixed grip, but succeed when they pull double overhand. Figure out what works for you. The above is my person use of grips. Also on a side note, ditching wrist straps for accessory work will do wonders for grip strength.

[PeteSB75]

85% / 3RM or higher for me, anything else I use hook grip to work on hand strength.

For some its more of a personal preference than others. A few guys I know cannot pull well using a mixed grip, but succeed when they pull double overhand. Figure out what works for you. The above is my person use of grips. Also on a side note, ditching wrist straps for accessory work will do wonders for grip strength.

Currently I'm using only my hands, no straps, double overhand grip on deads. If I were to start using straps/mixed grip on my main lifts, I would still skip them for my warmup sets. You work your 1RM on deads? I'm currently going no higher than my 5RM, but I'm also still building strength, and have a ways to go before I start getting close to genetic potential. Lifting for just a bit over a year now.

[The Professor]

My strength is definitely up after 2 weeks. Hard to tell size gains when judged over the short run, but my lifts are up in just about every area.

For about 3 days last week I had severe nausea during the workout. Finished the workouts and was stronger than the week before, but really felt like crap...funny I was stronger when I felt so lousy. I can't be sure in any way that the nausea was connected to the pro-hormone, but that was the only thing I was doing differently. But I did not have any nausea the first week on it, so maybe I just had a bug.

Started week 3 today, and again all my lifts were up on legs and shoulders.
Very interesting, Admiral. Aside from the nausea those few days, have you noticed any other sides? Do you have anything special in your stack (milk thistle, etc.)?

[icehog3]

Very interesting, Admiral. Aside from the nausea those few days, have you noticed any other sides? Do you have anything special in your stack (milk thistle, etc.)?

Not stacking it, Dokk, if this works I may stack it with another product from the same manufacturer next cycle. I am still taking WF before training, as well as a post workout drink (Currently Vassive) about 1/2 hour before I take any protein in.

No other sides...I read some reviews saying some people developed some acne issues, but I haven't had any.

[The Professor]

Not stacking it, Dokk, if this works I may stack it with another product from the same manufacturer next cycle. I am still taking WF before training, as well as a post workout drink (Currently Vassive) about 1/2 hour before I take any protein in.

No other sides...I read some reviews saying some people developed some acne issues, but I haven't had any.
Awesome. All good to know. Keep us updated, Admiral. :tu




Oh ... and I just remembered. I *think* there's a hardcore gym in Denton. Found some info on a powerlifting website and emailed the contact for the place. I'm waiting to hear back. If the rates are good and the equipment is good, I might make that switch once I move. :ze

[PeteSB75]

Chest work today

Flat bench
45x5
95x5
135x5
185x5,4,3

Did some 1-arm incline dumbell work and some dips to finish out the morning. Helped the GF with her form on deads. Then walked to the train station instead of driving. Need to do that more often, is only 1.5 mi.

[dogsplayinpoker]

I wanted to thank ya'll for this thread. It has helped me to make a decision on just selling my Bowflex(which I have maxed out) instead of investing in increasing it's capacity. Now to find a good gym that won't shaft me on membership dues!!

[The Professor]

Push-pull day, today. My supplement order didn't arrive yesterday, so I'm all out of everything as of today. :r No pre-workout juice, so I decided to kind of artificially impose energy by making today a speed/volume day.

Warmup
rope pressdowns 80lb x 10
overhead rope extensions 80lb x 10
flat bench 45 x 10 (fast), 95 x 10 (fast)

Flat Bench
12 sets of 3 reps at 135 (my 1RM is somewhere around 170 last time I checked; so that's 80% 1RM) -- this was done *fast* with minimal rest between sets (30-45 seconds)

I followed that up with 5 reps of 135 under tight control -- basically letting the weight down to my chest VERY slowly, focusing everything on the lats, then pushing up as strongly as I could. Thought about continuing up with weight; but after I did one rep of 155, I decided that would be stupid today. :r

JM Presses
Today was my first day trying JM presses, which are a flat bench triceps exercise. I did it under strict form and discovered something worth knowing: these things are effing hard! :ze

45 x 10, 65 x 8, 75 x 6, 85 x 5

F*ck me! If you want a good tri exercise, add these in. :)

Dip Machine
200 x 10, 215 x 5, 200 x 6

Tri Exercises
Basically, I supersetted some straight bar pressdowns, rope pressdowns, and v-bar pressdowns for 2-3 sets to failure.

Rows
Did 2 sets (or was it 3?) of 10, 8 (and maybe another 8) rotating through close, medium, and wide grip with only 135 on the bar for bent-over barbell rows. Did these fast while still under control. I was dying by the end; but that didn't stop me from trying some t-bar rows with 2pies. Did 1 set of 10 and realized I was just totally out of gas.

Total time for session: one hour.

I feel like somebody used my body to mop the floor! LoL!!!

[PeteSB75]

Push-pull day, today. My supplement order didn't arrive yesterday, so I'm all out of everything as of today. :r No pre-workout juice, so I decided to kind of artificially impose energy by making today a speed/volume day.

Warmup
rope pressdowns 80lb x 10
overhead rope extensions 80lb x 10
flat bench 45 x 10 (fast), 95 x 10 (fast)

Flat Bench
12 sets of 3 reps at 135 (my 1RM is somewhere around 170 last time I checked; so that's 80% 1RM) -- this was done *fast* with minimal rest between sets (30-45 seconds)

I followed that up with 5 reps of 135 under tight control -- basically letting the weight down to my chest VERY slowly, focusing everything on the lats, then pushing up as strongly as I could. Thought about continuing up with weight; but after I did one rep of 155, I decided that would be stupid today. :r

JM Presses
Today was my first day trying JM presses, which are a flat bench triceps exercise. I did it under strict form and discovered something worth knowing: these things are effing hard! :ze

45 x 10, 65 x 8, 75 x 6, 85 x 5

F*ck me! If you want a good tri exercise, add these in. :)

Dip Machine
200 x 10, 215 x 5, 200 x 6

Tri Exercises
Basically, I supersetted some straight bar pressdowns, rope pressdowns, and v-bar pressdowns for 2-3 sets to failure.

Rows
Did 2 sets (or was it 3?) of 10, 8 (and maybe another 8) rotating through close, medium, and wide grip with only 135 on the bar for bent-over barbell rows. Did these fast while still under control. I was dying by the end; but that didn't stop me from trying some t-bar rows with 2pies. Did 1 set of 10 and realized I was just totally out of gas.

Total time for session: one hour.

I feel like somebody used my body to mop the floor! LoL!!!

Sounds like a good workout to me, and fast for that many exercises/reps. Good job :ze

[DavenportESQ]

Push-pull day, today. My supplement order didn't arrive yesterday, so I'm all out of everything as of today. :r No pre-workout juice, so I decided to kind of artificially impose energy by making today a speed/volume day.

Warmup
rope pressdowns 80lb x 10
overhead rope extensions 80lb x 10
flat bench 45 x 10 (fast), 95 x 10 (fast)

Flat Bench
12 sets of 3 reps at 135 (my 1RM is somewhere around 170 last time I checked; so that's 80% 1RM) -- this was done *fast* with minimal rest between sets (30-45 seconds)

I followed that up with 5 reps of 135 under tight control -- basically letting the weight down to my chest VERY slowly, focusing everything on the lats, then pushing up as strongly as I could. Thought about continuing up with weight; but after I did one rep of 155, I decided that would be stupid today. :r

JM Presses
Today was my first day trying JM presses, which are a flat bench triceps exercise. I did it under strict form and discovered something worth knowing: these things are effing hard! :ze

45 x 10, 65 x 8, 75 x 6, 85 x 5

F*ck me! If you want a good tri exercise, add these in. :)

Dip Machine
200 x 10, 215 x 5, 200 x 6

Tri Exercises
Basically, I supersetted some straight bar pressdowns, rope pressdowns, and v-bar pressdowns for 2-3 sets to failure.

Rows
Did 2 sets (or was it 3?) of 10, 8 (and maybe another 8) rotating through close, medium, and wide grip with only 135 on the bar for bent-over barbell rows. Did these fast while still under control. I was dying by the end; but that didn't stop me from trying some t-bar rows with 2pies. Did 1 set of 10 and realized I was just totally out of gas.

Total time for session: one hour.

I feel like somebody used my body to mop the floor! LoL!!!

I like how you did a lot of pulling after your pushes. I think this is the best way to maximize workouts. Also keeps your body balanced, fresh and you will get more bloodflow which is good.

[The Professor]

I like how you did a lot of pulling after your pushes. I think this is the best way to maximize workouts. Also keeps your body balanced, fresh and you will get more bloodflow which is good.
I wonder where I got the idea. :hm :r

I'm thinking of making one of my Triplex pull days a triplex push-pull day ... to keep the balance and add a little more pushing into things. Maybe my Thursday? So that would be:

M: Triplex pull & grip (from ground)
T: Chest/tri/rows
W: "rest"
Th: Triplex push-pull (from hanging)
F: Legs

That would get me some shoulder work 48hrs after my chest day, which would probably be enough rest (probably). Just thinking out loud, here....

[DavenportESQ]

I wonder where I got the idea. :hm :r

I'm thinking of making one of my Triplex pull days a triplex push-pull day ... to keep the balance and add a little more pushing into things. Maybe my Thursday? So that would be:

M: Triplex pull & grip (from ground)
T: Chest/tri/rows
W: "rest"
Th: Triplex push-pull (from hanging)
F: Legs

That would get me some shoulder work 48hrs after my chest day, which would probably be enough rest (probably). Just thinking out loud, here....

Thursday (from the hang) is probably more of dynamic speed day, where you would want to keep things lighter. If you could somehow supplement some overhead presses I think that this would be a good idea. Not sure how you could work the presses in. If you were a man beast and started light enough maybe go

Close grip high row- then close grip over head press
mid grip high pull- mid grip overhead press

Your snatch grip work should be considerably heavy though and should be too much to press.

[The Professor]

Thursday (from the hang) is probably more of dynamic speed day, where you would want to keep things lighter. If you could somehow supplement some overhead presses I think that this would be a good idea. Not sure how you could work the presses in. If you were a man beast and started light enough maybe go

Close grip high row- then close grip over head press
mid grip high pull- mid grip overhead press

Your snatch grip work should be considerably heavy though and should be too much to press.
Or I could take over two racks. :) The time I'm in there, I'm usually the *only* person lifting away from the benches (which is all kids these days seem to be interested in).

Actually ... I could just bring a second bar over to the power rack and use one for my pulls and the other for overhead presses. :tu :D

I'm not enough of a "man beast" to press what I'm pulling. I guarantee you that. :r

[DavenportESQ]

Or I could take over two racks. :) The time I'm in there, I'm usually the *only* person lifting away from the benches (which is all kids these days seem to be interested in).

Actually ... I could just bring a second bar over to the power rack and use one for my pulls and the other for overhead presses. :tu :D

I'm not enough of a "man beast" to press what I'm pulling. I guarantee you that. :r

hahah I wasn't saying you weren't a man beast. This much work would be hard for anyone to do. These are very complex movements which take a lot more out of you than most realize. I like the idea of having two bars. I think you should try to maintain the same idea of moving grips

The gym is always fun and a new place to try things, let us know how it works you could also work it where when you start light you could do them as strict overhead presses for the first 3 sets, then for the next 3 sets do them where they are push presses(dip underneath and press) then the following 3 do them as Jerks....That would be a impressive workout thats for sure!!!!!!!!

[The Professor]

Hmmm ... I'll give something a try on Thursday and report back. Then again, my traps are so sore right now that I don't know if I'm going to be able to DRIVE to the gym on thursday, let alone actually do Triplex pulls. :r

[The Professor]

At the gym doing cardio. Not going to touch a weight at all today. My body needs a break. Lol!
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[PeteSB75]

Another full body day today. Pretty good, all told.

Work sets:

Squats
265x5 3 sets (new PR)

Standing OH Press
115x5 3 sets

Deadlifts
185x5
205x5
225x5 (new PR)

And wow, I am definitely having a tough time holding onto that bar, even with a hook grip, for that final set. I think I'm going to have to go pro/sup for next weight push.

[King James]

Going to probably do chest and shoulders today after missing a day. Need to run to supplement warehouse after noon exam

[zemekone]

deadlift day...

see you guys in a bit...

[PeteSB75]

Did some back work today, but shorter workout than I wanted(woke up about 10-15 minutes late)

Work sets:
T-Bar rows
115x5 3 sets
DB Rows
75x5 3 sets
Cable Low Row
180x5 3 sets

Way too much gas left leaving the gym, but I needed to get to work. Wanted to get at least another exercise or two in.

[The Professor]

Interesting day at the gym for me -- triplex push-pull + rack pulls for grip work. Multiple personal bests.

Triplex pulls started at 115 after the warmup. Ended at 225. These were hanging rather than from the ground. Interesting thing about these, today, is that I had a much harder time with the medium grip sets from the hanging position than I ever do from the ground. The close grip and wide grip were fine, though, for the most part. I had a harder time with my grip toward the end ... and finally gave in to use straps for the last set.

The pulls, today, were supersetted with standing overhead presses. Those started at 95 (after a warmup) and went up to 145 by the end. 145 x 3 was a personal best by far. Woo-hoo!!!

Followed up the push-pull with some rack pulls for grip work: 275, 315, 365, 405, 455. I effin owned 365 and 405 was a LOT better than Monday. In fact, I held 455 today for as long as I held 405 on Monday. I'm using a sumo stance with a close mixed grip. I'd like to move toward that stance and grip for my deads, too.

Was feeling strong ... so I loaded up the bar with 495 (can we just call it 500?), put on my straps, got into the sumo stance, and pulled. That's heavy. :r I held it for a few seconds just so my body could know what it's like. I'll pull it for reals before the next school year starts. Mark my words. :ze

Good lifting to all today!!!!!

[The Professor]

Two other quick notes.

1. I've really felt jack'd lately. Don't know what it is ... maybe the NanoVapor, maybe diet, maybe just having things go my way (job, house, etc.); but I've just had a crazy intensity in the gym and have been feeling a lot stronger.

2. Dynamic workouts are da shiznit. This goes with #1, I think. My body has just really been responding well to these more dynamic and speed-focused sessions. For example, I "feel it" in my chest (the muscle soreness) despite having had plenty of water, rest, and protein since my chest workout on Tuesday. Feeling it even more then when I went for max weight a few weeks ago. Go figure.

Anyway ... my brain is in that rambling stupid post-workout state. So I'll shut up now. :r

[icehog3]

Congrats on a PB day, Dokk! :tu

[BigFrank]

You work your 1RM on deads?
I go to 95% of my 1RM and perform it for reps. Every so often I will attempt to do 105% or 110% for a single, if I am feeling up for it.

Like today for instance I tried to close grip press 455 and failed. 110% of my 1RM



And wow, I am definitely having a tough time holding onto that bar, even with a hook grip, for that final set. I think I'm going to have to go pro/sup for next weight push.got chalk?

[icehog3]

About 2 1/2 weeks into the prohormone experiment, and so far the results are great. Today I had my strongest day of military presses in many years, and never felt tired. I will still use the full 6 week cycle to evaluate the supplement, but so far I am more than pleased with the results.

[The Professor]

Mediocre leg day today. Given the rest of the week, I'm okay with it being mediocre. Also, I didn't really set out for personal bests or anything like that. Rather, I was focused on doing good sets of box squats with proper form (sitting back not down) and really focused on the push off the bottom. So after warm-ups, my box squats (at or below parallel, depending on how u measure) were:

135 x 5
185 x 3
225 x 3 for 7 sets (breaking 20 reps was my goal)

My traps and delts were so sore from the abuse they took this week (especially yesterday) that just holding the bar took some serious effort. :r

Followed that up with 5-6 sets of stiff legged deads @ 135 and 185 (with no straps, per my orders).

Fished things off with some pull-down abs -- sets of 8-10 at 150, 170, 200, & 200.

Anyway ... not the best leg day ever; but I'm content with it. :ze

Happy lifting to all on this beautiful Friday. :tu

[PeteSB75]

I go to 95% of my 1RM and perform it for reps. Every so often I will attempt to do 105% or 110% for a single, if I am feeling up for it.

Like today for instance I tried to close grip press 455 and failed. 110% of my 1RM

I've been doing ok gradually moving my 5RM up with most exercises. Starting to slow with some of them, Press specifically seems to be advancing pretty slowly, but I could just not be working it enough. My squat and dead seem to just go and go. Pushing PRs every time I do them. It's wierd, I've been lifting for a bit more than a year and I never really started pushing the weight until I read that book, and now I don't want to stop... :ze

got chalk?

Not at my main gym. I do when I go to the gym at work - there is a bucket there. Not done deads there yet though. Should get some to bring to the gym by my apt.

[The Professor]

Not that wierd at all, Pete -- deads and squats involve some of the largest muscle groups in ways that presses don't quite as much (they do, just not at the same level as a squat or deadlift). As such, it makes total sense to me that you can add weight more rapidly those those lifts than to any kind of press.

I've been lifting since November 2007. I've been lifting moderately seriously since right around January 2008 (ish). Biggest gains were definitely in leg/back stuff ... e.g., I was pulling 315 x 3 on deadlift by April 2008. I didn't break 135 on bench *consistently* until July ... and that was on a Smith. Didn't break it consistently on a real bench until September or October -- just in time for me to hurt myself. Now that I'm better, I'm finally seeing my first noticeable gains on bench, overhead presses, etc.

Anyway, I'm not entirely sure what my point is. :r I guess just that what you're describing makes sense and you can eventually expect to see other gains as you work on things. Not sure what finally made things click for me. Still trying to figure that out. :D

[The Professor]

Triplex pulls from the ground, today. 135 to 245 in increments of 10-20lbs. Last set with straps so I wouldn't hurt myself. :r

Rack pulls held for grip work after that: 275, 315, 405, 455. Was able to hold 405 for 5-6 seconds, which is best yet. Was able to hold 455 for 2-3 seconds, which is best yet. :ze

Happy lifting to all today. :tu

[King James]

Chest day today. Got a new workout and picking up super pump and and protein after class. Any suggestions for creatine you guys use that you like? I tried Volu-Gro 2 months ago and liked it but didn't notice much of a difference compared to others

[The Professor]

I've just been using Optimum Nutrition's creatine mono. :tu

[King James]

Do you take it with gatorade or some sort of juice?

[The Professor]

I take it with waxy maize post workout. If u use juice, don't do anything citrus ... do grape instead. Gatorade works well, too. Also remember that you should consume it fairly quickly after u mix it. It's unstable.
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[King James]

I take it with waxy maize post workout. If u use juice, don't do anything citrus ... do grape instead. Gatorade works well, too. Also remember that you should consume it fairly quickly after u mix it. It's unstable.
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I thought grape juice is bad to use because it is high in fructose which doesn't cause an increase in insulin release?

[The Professor]

I thought grape juice is bad to use because it is high in fructose which doesn't cause an increase in insulin release?
could be. that's what Gerry told me to use at one point, though. aren't most fruit juices high in fructose???

I only did that for a short time, anyway. my preference is to use a good transporter like waxy maize. when i'm lazy, though, I'll just add it into one pwo shake -- protein, waxy, bcaa, creatine. I know you're not supposed to do that; but I figure it's better than nothing.

if I'm *on* my game, I'll do two shakes pwo:

#1. 35-60g waxy, 5-10 bcaa, 5-10 glutamine, 5-10 creatine (immediately after WO at the gym)

#2. 50g ON whey, 35-60g waxy (30 minutes later at home)

[King James]

, though. aren't most fruit juices high in fructose???


Could be, but if not supposed to use citrus as well, Maybe grape juice is just singled out because it isn't citrusy.

I don't have a gatorade here, but I think it would work fine. Hopefully it is sucrose?

[The Professor]

Could be, but if not supposed to use citrus as well, Maybe grape juice is just singled out because it isn't citrusy.

I don't have a gatorade here, but I think it would work fine. Hopefully it is sucrose?
I think Gatorade (or G! as it's presently known) is maltodextrin and dextrose -- so it'll be a fine transport for the creatine. Remember, though, don't put the creatine *in* the Gatorade until you're ready to drink it. If you mix the two before you leave for the gym and then don't drink until after, you won't have useful creatine anymore (or, at least, not as much).

Are you going to go through a "load phase" or just start taking it? I know there are mixed feelings about this. I don't ... mainly out of laziness. I just take 5+g daily and don't purposefully cycle it (though I'll forget to take it on the weekends and don't take it when I travel).

[BigFrank]

Get a jug of gatorade mix. Like 8 bucks from the store.

Pre-mixed gatorade that you buy from the store is dog ****.

[King James]

I think Gatorade (or G! as it's presently known) is maltodextrin and dextrose -- so it'll be a fine transport for the creatine. Remember, though, don't put the creatine *in* the Gatorade until you're ready to drink it. If you mix the two before you leave for the gym and then don't drink until after, you won't have useful creatine anymore (or, at least, not as much).

Are you going to go through a "load phase" or just start taking it? I know there are mixed feelings about this. I don't ... mainly out of laziness. I just take 5+g daily and don't purposefully cycle it (though I'll forget to take it on the weekends and don't take it when I travel).

Been taking creatine in the volu-gro for a month so no need to load. It has the waxy maize in it but I'm just switching to mono for now.
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[Willygt]

I think Gatorade (or G! as it's presently known) is maltodextrin and dextrose -- so it'll be a fine transport for the creatine. Remember, though, don't put the creatine *in* the Gatorade until you're ready to drink it. If you mix the two before you leave for the gym and then don't drink until after, you won't have useful creatine anymore (or, at least, not as much).

Are you going to go through a "load phase" or just start taking it? I know there are mixed feelings about this. I don't ... mainly out of laziness. I just take 5+g daily and don't purposefully cycle it (though I'll forget to take it on the weekends and don't take it when I travel).

How do you measure the 5g?
I usually put a rounded teaspoon mixed along with the protein shake assuming that is about 5g of creatine :dance:

I have been taking the ON-protein with good results, but i switched from chocolate malt to cookies and cream and didnt like it. guess ill go back haha.

[icehog3]

How do you measure the 5g?
I usually put a rounded teaspoon mixed along with the protein shake assuming that is about 5g of creatine :dance:

I have been taking the ON-protein with good results, but i switched from chocolate malt to cookies and cream and didnt like it. guess ill go back haha.

Try the Rocky Road...... :dr :tu

[The Professor]

Try the Rocky Road...... :dr :tu
Hells yeah! :dr I *almost* bought the 10lb bucket this month. :r


As for measuring 5g ... I have a 5g scoop. :tu

[Willygt]

Hells yeah! :dr I *almost* bought the 10lb bucket this month. :r


As for measuring 5g ... I have a 5g scoop. :tu

hahaha ok, Ill try to get some of those cooking scoops :P

and Ill check the Rocky Road.

I loved the cookies and cream from the muscle milk brand so I thought this one was something like it, but :(.

I think I am getting good progress so far with the Max OT techniques, I lift now double of what my friend does, and he started out with me, but left for a while and returned. so far so good. :tu

[BigFrank]

I just use 1 tablespoon. Comes to bout 6grams.

[Mugen910]

Ran 26.2+ miles today :D the good news is I am down to 187lbs :wo
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