Pumping Iron with Zemekone and Icehog3

[Pete]

Ran 26.2+ miles today :D the good news is I am down to 187lbs :wo
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Very cool. That ain't no small thing. :tu

[Chris.]

How long does it take you to knock out those miles???

[The Professor]

How long does it take you to knock out those miles???
That would take me a couple of weeks. :r

[The Professor]

I love the voice in my head that tells me to go for a second bench rep after failing to touch on the first. :ze

Good push-pull-tri day -- not great, but good. Worked until I just couldn't anymore.

Flat bench (a few sets at 155 then up to the 1.5 @ 165 then a bunch more at 135), machine dips (sets @ 205, 209, and 215), JM presses (worked up to 95lbs with *strict* form ... felt like my tris were going to jump out of my arms), superset straight and V-bar press-downs, superset very close t-bar, close/medium/wide bent over rows (2 circuits).

Basically, today was similar to last week except that I went for more poundage, less speed, and probably fewer reps on bench (though I didn't count). I was definitely stronger on my dips and tri exercises, which is good. I was really out of gas for my pulls, though ... probably because I put so much into everything before and because I'm feeling yesterday's triplex pulls.

So the big question I'm asking myself is: how big will my PR on chest be next week? I've been *wanting* to hit 185. I'm confident I can hit 175. To be honest, though, I'm less confident about 185. Wish one of y'all was here to shout me into success. :D

Good lifting to all, today! :tu

[Mugen910]

How long does it take you to knock out those miles???
I usually come in about 5 hours..Someday I'll take myself seriously enough to want to run the damn thing instead of plodding my way through it. ;)

That would take me a couple of weeks. :r
:r

[icehog3]

Hitting the gym for shoulders and arms in a few...need to blow off some serious steam. ;)

[The Professor]

Hitting the gym for shoulders and arms in a few...need to blow off some serious steam. ;)
Just don't forget your CC permit for those GUNZ, Admiral. :ze

[icehog3]

Just don't forget your CC permit for those GUNZ, Admiral. :ze

;) :r

[Chris.]

I'd die if I tried to run 30 miles. lol

[icehog3]

I'd die if I tried to run 30 miles. lol

Me too, Chris....but I would love to try 30 miles like the first part of this clip: :D

http://www.youtube.com/watch?v=a80x06Wn91U

[The Professor]

So get this ... my upper abs are killing me today. And I have no idea why. :confused: Could this be from my benching yesterday? I had a decent arch going and was pushing with my stomach. It almost feels like I dumped the weight on myself; but I know I didn't do that. Maybe it's from my triplex pulls on Monday. :hm

Anyway ... just a point of curiosity.

Heading to the gym shortly; but it's an "off" day and I'm glad. I'll probably do elliptical b/c my hams are feeling a little tight -- kick that incline up all the way and go to town. :D

Good lifting to all! :tu

[King James]

I've had my upper abs (or lack thereof?) hurt after workouts that I didn't do any abs specifically. Yesterday they were a little sore and I squatted and did some leg stuff I haven't done in awhile on Monday.

[The Professor]

Yeah ... I've definitely brought the pain from squats and deads; but never from a chest day. Then again, this could just be DOMS from Monday, when I did the triplex pulls from the ground and rack pulls.

Anyway. Did some elliptical, rowing (never done that before and probably never will again -- LoL!), and ham stretching.

Tomorrow is the hard day -- triplex hanging push-pull followed by rack pulls for grip work. I'm gonna grill a steak for lunch, methinks. :D

[Pete]

Gud un yesterday.

Hit the chest hard. Bumped up the weight for reps on the flat bench to 225. No pain. Shoulder must be healing. Warmed up good, and worked up to that weight. Followed up with a little work on the decline bench. Shooting for reps w/250 on the flat bench by my birthday in October. Need to go slowly and avoid injury.

Moved over to the triceps. Skullcrushers, close grip bench, wire work, etc. Probably hit them tri's with over 150 reps. Feels good to hurt like that.

Did a few dumbell and barbell curls to round out the session.

[Mugen910]

Me too, Chris....but I would love to try 30 miles like the first part of this clip: :D

http://www.youtube.com/watch?v=a80x06Wn91U

I gotta go rent this...:r

Gonna try to walk a little bit today at lunch and loosen up the tree trunks. :tu

[Pete]

I gotta go rent this...:r

Gonna try to walk a little bit today at lunch and loosen up the tree trunks. :tu


My fist attempt at a marathon, I got to about mile seventeen, and a quadricep cramped up. Tried to walk it off and stretch it out, then the other one cramped. Then my hams and butt decided to join the action. They carried me onto the blister bus. Not so funny then, but I can laugh about that now.

[Mugen910]

My fist attempt at a marathon, I got to about mile seventeen, and a quadricep cramped up. Tried to walk it off and stretch it out, then the other one cramped. Then my hams and butt decided to join the action. They carried me onto the blister bus. Not so funny then, but I can laugh about that now.

Yeah it's def a killer to have all that hit a the same time. My first was 5 years ago and I hit the wall at 16 and practically walked/hobbled the rest of the way. :mad:

[GhostRyder]

Mmm... marathons. Reminds me, I signed up for the Marine Corps Marathon this coming fall. It will make #2. Last year was a blast, I want to do it again. I'm shooting for a Boston qualifying time, but it is only 2 months after OCS graduation. I've heard I'm going to be out of shape and torn up after OCS so we'll see about a 3:10 marathon.

[Chris.]

I love ice skating. I could do that all day long. lol Not hockey, never tried it. lol

[The Professor]

I *love* triplex push-pull day. I don't lift the most weight ever; but every time, I feel just totally beat down when I'm done. :ze

Had another personal best on the overhead presses. Last week, it was 145 x 3. This week, I hit 150 x 3 and 155 x 3. :wo

Followed it up, as has become the norm, with rack pulls for grip strength. 315, 365, 405, 405, 455. One thing I noticed today is that I can hold 465 for almost as long as I can hold 405, which makes me wonder if I shouldn't do a lighter weight (e.g. 315) for a longer duration to try to work through my fatigue issue. :hm Any thoughts?

I can tell already that I'm going to feel WRECK'D tomorrow. :r

Happy lifting to all on this beautiful Friday! :tu

[Pete]

Happy lifting to all on this beautiful Friday! :tu

Must be nice to end the week a day early. :fu

;)

[The Professor]

Must be nice to end the week a day early. :fu

;)
:tg

Forgot it was Thursday. Whatever ... it's still a beautiful day! :r :fu

[The Professor]

Going to the gym twice today. Once in a few minutes for some cardio and once this evening for some heavy lifting on 17-HD. :ze

[Pete]

Didn't make the gym last night. Had to re-seed the yard and kill some grubs in anticipation of some rain this weekend. Li'l fkrs killed all the lawns in the subdivision.

Going to hit it good tonight. Back day a day late. V-grip rows, pull-ups, some deads, etc.
Cardio tomorrow morning.

[The Professor]

Wow. That was a crazy session in the gym. My 17-HD came in today and I stacked it 2 scoops of NanoVapor (usually do just 2-3 scoops of that). Decided to make it a dynamic chest day in anticipation of my upcoming PR attempts this upcoming Wednesday. Usually do my dynamic day with 135lbs. That was just too easy today, though. So I loaded up qith 155 and did 6-7 sets (lost count) of 3. First 4-5 were really speed presses. Last 2-3 were not as speedy.

Followed that up with declines on the HammerStrength plate-loaded machine. Started with 185, then 235 (each for 10) ... then hit a PR of 275 x 4.

Moved to other support exercises -- JM presses (4 sets of 6-8 @ 95; hit a rep PR at 95lbs with strict form), Tate tricep presses (first time doing them ... 20lbx12, 25x12, 30x8, 35x6), DB rows (70 x 10, 85 x 8), t-bar rows (2.5pie x 10), and 2 runs through a superset of close-medium-wide grip bent over BB rows @ 135.

This was probably my best chest day ever. I just felt such a rush and such a pump all over from everything I did. I don't even know how long I was there for; but I'm sure it was more than an hour.

Hope everyone has a great weekend. :ze

[icehog3]

Congrats on the great workout, Dokk! :D

I am halfway through my cycle of SUS-500, and my lifts are increasing pretty much on a per workout basis. Definitely going to hit a second cycle of this.

[The Professor]

Congrats on the great workout, Dokk! :D

I am halfway through my cycle of SUS-500, and my lifts are increasing pretty much on a per workout basis. Definitely going to hit a second cycle of this.
Thanks, Admiral. I'm feeling good about hitting my goal this upcoming week. My shoulders and tris and pecs have been bumpin' up pretty steadily ... and with this new supp, it may be just the extra edge I need to *finally* bench 185. I know ... not a huge amount; but for a guy who had trouble benching the BAR a year ago, it's a big improvement. if my body stays healthy (knock on wood), I honestly feel like 225 isn't that far off. :D Once I start my "Halo-Tren 400" cycle mid-May, I think things are gonna bump forward even more. :dance:

Congrats on the great gains for you, too, Admiral! You're gonna be one mean mutha-enforcer this summer. :ih

[icehog3]

Thanks, Admiral. I'm feeling good about hitting my goal this upcoming week. My shoulders and tris and pecs have been bumpin' up pretty steadily ... and with this new supp, it may be just the extra edge I need to *finally* bench 185. I know ... not a huge amount; but for a guy who had trouble benching the BAR a year ago, it's a big improvement. if my body stays healthy (knock on wood), I honestly feel like 225 isn't that far off. :D Once I start my "Halo-Tren 400" cycle mid-May, I think things are gonna bump forward even more. :dance:

Congrats on the great gains for you, too, Admiral! You're gonna be one mean mutha-enforcer this summer. :ih

Yup....got another whack for the punk who asked me about my Viagra in the playoffs, I don't think one was enough, Dokk. ;) :r

[King James]

Congrats guys. Has been hard lately with school sucking up a lot of time and missing some lifting days, but I got a new workout going and is pretty good the first two weeks
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[icehog3]

Congrats guys. Has been hard lately with school sucking up a lot of time and missing some lifting days, but I got a new workout going and is pretty good the first two weeks
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Keep it going, Jimmy, I need back-up at the next MoB Herf! :tu

[The Professor]

Congrats guys. Has been hard lately with school sucking up a lot of time and missing some lifting days, but I got a new workout going and is pretty good the first two weeks
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Good to hear you're getting back in, Jim. :tu I HATED when I was traveling so much and couldn't be on a regular lifting schedule. It really just threw me off in so many ways....

[icehog3]

Good to hear you're getting back in, Jim. :tu I HATED when I was traveling so much and couldn't be on a regular lifting schedule. It really just threw me off in so many ways....

I heard you have been "throwing some off" while the Missus is out of town. ;)

[The Professor]

I heard you have been "throwing some off" while the Missus is out of town. ;)
:r

I don't *even* know what that means, Admiral; but I'm laffing! :r

[icehog3]

It's a euphemism for "Roughing up the suspect", "boxing the clown", and the like. :r

[zemekone]

i wish i was strong like you guys :confused:

[Chris.]

I agree with school taking up a lot f time. Exams are coming up and I havent had much time to do anything other than work, school, and the girlfriend. Finally got in there yesterday for a good back and chest day.

started with pull ups. 3x8 on the assist machine
seated rows 3x10

flat bench 1x15x135, 1x15x155, 1x15x155(struggling by this point), 1x15x125

incline bench 1x15x90, 1x15x90, 1x15x100(struggling again), 1x15x75
Thanks God I had a workout partner yesterday to help me through a few of those sets. I was pretty much only able to get the negatives about 2/3 the way through the last couple sets on flat and incline. My shoulders, chest and tris were just ridiculously tight after the flat bench that I could barely do anything on the incline. Plus this was the first time I've really worked upper body in a month.

Followed the bench up with a couple more back exercises
bent over row 4x15x45 (I'm trying to increase my stamina)

Back extensions 4x15 while holding a 25lb plate in front of me. that REALLY works the lower back like crazy.

Then just a few sets of ab exercises.

Pretty sore today. Looking forward to being very sore tomorrow, lol.

[icehog3]

i wish i was strong like you guys :confused:

Maybe some day? :confused:

[The Professor]

Hit the gym hard today. Did a modified triplex push-pull ... only changing the weight 2 & 3 times.

For the pulls: 135, 185, 225
For the pushes: 95, 135

That's a superset with minimal rest (pull-push-pull-push, etc.).

Followed that up with Tate tricep presses @ 25-30-35-40-45. Last set yesterday was 35 x 6. I did that with the 45s today. :D Also did a few sets of JM presses, overhead tricep rope extensions, and press-downs.

Followed the tri work with some rear delt face-pulls ... working my way from 60 to 100 to failure or 12, whichever came first.

Threw in some cUrLz 4 da GrRrLz for good measure -- superset straight and EZ-bar cable curls for 3 sets to failure. Last set was failure after 4 reps with my eyes rolling back a little. I figured that was my body telling me it was time to stop. :r

Another good day with 17HD. Really wish I had a pool to just soak for a little while.

Happy lifting to all today! :ze

[King James]

Can't believe Andre Smith. He was a beast on the football field, but how could he let himself get so out of shape between the end of the season and the combine. Ran a 5.3 40 time and only got 19 reps on BP test. I could beat him on both of those. On the field he is way better than those numbers show, but he must of got awfully full of himself after the season ended and thought he didn't need to keep working or something.

[DavenportESQ]

Went and saw a shoulder specialist while in philly....It was a painful experience. Then went and got a "special" deep tissue massage where they performed "tendon stripping" on my becep and shoulder. I wanted to cry. I felt like I was on a torture table. Woke up this AM and My whole shoulder was bruised.

[The Professor]

Went and saw a shoulder specialist while in philly....It was a painful experience. Then went and got a "special" deep tissue massage where they performed "tendon stripping" on my becep and shoulder. I wanted to cry. I felt like I was on a torture table. Woke up this AM and My whole shoulder was bruised.
Effin LAME, Dave! Is it feeling better deep down or does it still hurt like a mutha?

[King James]

sucks, Dave. I hope the massage at least helped afterwards even though it hurt to get it done.

[The Professor]

sucks, Dave. I hope the massage at least helped afterwards even though it hurt to get it done.
So you're saying you hope this story has a happy ending? :D :r :dance:

[DavenportESQ]

So you're saying you hope this story has a happy ending? :D :r :dance:

haha thanks for the love guys. I went again the massuese and he said the bruises are good because that means that the blood, crap and whatever else is built up has come loose and is on the surface. I have another one on tuesday here in SC hopefully this will be better and give me a little increase ROM for the discus.....

[The Professor]

cool. fingers are crossed for you. :gl

did you get to compete in the meet this weekend?

[DavenportESQ]

I did, It was okay, not the best. Back to UGA in 2 weeeks then SEC:S

[icehog3]

Hope that shoulder is feeling better soon, Dave....sounds painful and frustrating.

[Chris.]

tendon stripping...Just sounds abnormally painful!

[The Professor]

I learned an important lesson as I was doing my cool down exercises today in the gym:

Don't catch an 18lb medicine ball with your face ... and especially not your upper cheekbone.

:r:r:r

That is all.

[icehog3]

I learned an important lesson as I was doing my cool down exercises today in the gym:

Don't catch an 18lb medicine ball with your face ... and especially not your upper cheekbone.

:r:r:r

That is all.

Always good advice, Dokk. ;) :r

[PeteSB75]

On vacation last week. Only made it to the gym at the hotel once(Wednesday), with nothing but a smith machine, a few dumbells (50lb max) and about a half-dozen other isolation machines. All that meant I was pretty restricted in what I could do. Got in some squats and bench presses on the smith (felt very wierd), did some standing overhead presses with the dumbells (50s) and some lat pulldowns to finish it off. Other than that I was laying around on the beach drinking fruity rum drinks and smoking loads of cigars.

Started my workout routine up again yesterday with a spin class - I'm actually starting to enjoy those. I must be sick. Lifting tomorrow morning.

[The Professor]

Yeah ... you'd better be lifting tomorrow. Watch out for the medicine balls, though. ;) (I know ... you're not me. :r)

[PeteSB75]

Yeah ... you'd better be lifting tomorrow. Watch out for the medicine balls, though. ;) (I know ... you're not me. :r)

Don't worry. I'll keep my eye out for stray medicine balls.

[King James]

Had to miss today due to work, back @ it with a hard legs day tomorrow.

Been meaning to ask, do you guys take creatine on off days as well as lifting days?

[icehog3]

Had to miss today due to work, back @ it with a hard legs day tomorrow.

Been meaning to ask, do you guys take creatine on off days as well as lifting days?

Half my regular dose, Jim. :)

[The Professor]

Don't worry. I'll keep my eye out for stray medicine balls.
Yeah ... that was MY problem! :r

Been meaning to ask, do you guys take creatine on off days as well as lifting days?
What's an "off day"? :confused: ;)

Half my regular dose, Jim. :)
I need to be more disciplined about this. When I have a cardio-only day and I'm at home, about 50% of the time, I'll remember to take some (6g is my usual dose; but I combine it with 5g of beta alanine, which studies show has a synergistic effect). The other 50% of cardio days, I just forget. And if I'm traveling, it just doesn't happen....

[King James]

I've been doin about that for off days. But didn't take anything the last weekend
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[The Professor]

I've been doin about that for off days. But didn't take anything the last weekend
Posted via Mobile Device
That's how I am, Jim -- it often escapes me on the weekends.



Back from a light support day. Just wanted to get the blood flowing to the muscles to help them recover faster. Did some v-bar and rope press downs, over head rope extensions, JM presses, t-bar rows, land mines, pull-down abs, rope crunches, and medicine ball word. Also got on the bench and practiced my arch/form/etc. -- just wanted to be sure I had the right groove for my bench attempt(s) tomorrow. Did a little bit of cardio at the end to wrap things up.

Tomorrow is my big day. I still don't have a spotter; but I'll find one. 175 would be a PR. 185 is the goal. Anything beyond is gravy. :D

[PeteSB75]

Back day today. Highlights:

Cable Low Row
180x5 3 sets

High Row - Hammer Str machine, plate loaded
115x5 3 sets

Bent-over bar row
155x5 3 sets

Threw in some 21s to finish it off
45
65 - too much after everything else, had to rest before the full curls
55

[King James]

That's how I am, Jim -- it often escapes me on the weekends.


I'm not sure how huge of a deal it is. I know i've read you have to be off creatine for like a month to need another loading phase (even though some think you don't need one at all) and also read that any more than 2g or so at a time is just pissed away, quite literally. This is interesting considering the listed dose is 10g a day.

article is here: http://www.wannabebig.com/supplements/the-optimal-creatine-dosing-schedule/

edit: I'm sure other articles can be found stating differently, but this is just one I found.

[The Professor]

I'm not sure how huge of a deal it is. I know i've read you have to be off creatine for like a month to need another loading phase (even though some think you don't need one at all) and also read that any more than 2g or so at a time is just pissed away, quite literally. This is interesting considering the listed dose is 10g a day.

article is here: http://www.wannabebig.com/supplements/the-optimal-creatine-dosing-schedule/

edit: I'm sure other articles can be found stating differently, but this is just one I found.
yup. that's why my maintenance dose is 5-6 ... seems to be the median number in all the different articles I've read. I'll do more sometimes (like right now, I'm on 10-20 a day) even though I know I'm pissing some away (literally) just to get every last drop my body can process.

[PeteSB75]

I dunno about this creatine stuff. I am getting good gains on all my lifts right now with just protein after working out. I guess I would just think it unnecessary unless you are stuck on a plateau.

[King James]

I dunno about this creatine stuff. I am getting good gains on all my lifts right now with just protein after working out. I guess I would just think it unnecessary unless you are stuck on a plateau.

Well the way I understand it is lifting with creatine takes you to a certain level. If you cycle, when your cycle ends you will probably drop down a few levels. However, this lower level after you stop will still be higher than if you weren't to take creatine at all.



And Dokk, makes sense that since you don't know exactly @ what point your body is unable to take in more creatine, taking a bit more than needed can't hurt.

[The Professor]

How much beef do you eat, Pete?

[The Professor]

Well the way I understand it is lifting with creatine takes you to a certain level. If you cycle, when your cycle ends you will probably drop down a few levels. However, this lower level after you stop will still be higher than if you weren't to take creatine at all.



And Dokk, makes sense that since you don't know exactly @ what point your body is unable to take in more creatine, taking a bit more than needed can't hurt.
Yes. That.

And ... for some old pharts like me whose joints aren't as good as they used to be, creatine has a slight lubricating effect. Furthermore, beyond helping with mass, creatine aids in recovery, cutting down your recovery time and making it easier to hit it hard sooner.

Recovery is the main reason I take it. :2

[King James]

Now that I'm taking regular ole monohydrate, I need to stop buying those little gatorades and just buy a big ass jug of the powder like suggested......damn things get expensive.

[PeteSB75]

How much beef do you eat, Pete?

I usually have beef once a week or so. I eat a lot of turkey, chicken and fish. I also get bison from my grocery store. I get about 180-220g of protein a day with all my meals. Bit more on days when I lift, as I don't have the shake on off days.

[Chris.]

Had to miss today due to work, back @ it with a hard legs day tomorrow.

Been meaning to ask, do you guys take creatine on off days as well as lifting days?

The only supplement I take is whey protein. I have taken creatine back in high school, and I like it, but I haven't tried it since.

[PeteSB75]

The only supplement I take is whey protein. I have taken creatine back in high school, and I like it, but I haven't tried it since.

Was a link to a good article about casein protein vs whey a few pages back in this thread. Think this (http://www.nutritionexpress.com/showarticle.aspx?articleid=787) was the article. Worth a read, but the basic point of the article was that a mix of both whey, which is fast absorbed but not long lasting and casein, which is slower in absobtion but lasts longer, is the best way to go.

[Chris.]

I read in an article of last years men's fitness that casein would be good to take before bed because it burns slowly, so your body doesn't eat the muscles during the night. I just never got around to buying any, lol

[The Professor]

I read in an article of last years men's fitness that casein would be good to take before bed because it burns slowly, so your body doesn't eat the muscles during the night. I just never got around to buying any, lol
You could do that ... or you could just eat a serving of low fat cottage cheese as your nighttime snack. :)

[PeteSB75]

You could do that ... or you could just eat a serving of low fat cottage cheese as your nighttime snack. :)

Or drink a big glass of milk. Preferably with some kahlua in it to go with your evening cigar.

[Willygt]

Just a question on how you take your creatine, do you take it before or after the workout?

I used to take it prior to it, but for practical purposes I started a while ago taking it after the work out, mixed in my protein shake. I dont know if it really makes a difference, but just asking your preference.

Carlos.

[Chris.]

Dont you get more of a pump by taking it beforehand?

Make sure you mix a little vodka in that milk/kahlua ;)

[The Professor]

Just a question on how you take your creatine, do you take it before or after the workout?

I used to take it prior to it, but for practical purposes I started a while ago taking it after the work out, mixed in my protein shake. I dont know if it really makes a difference, but just asking your preference.

Carlos.
I went through a phase of taking it before *and* after. But right now, I take it immediately after (within minutes, at the moment; but that's not necessary).

[The Professor]

Dont you get more of a pump by taking it beforehand?

Make sure you mix a little vodka in that milk/kahlua ;)
:r:r:r

You might. Depends on your body. To me, the idea is that you're trying to feed the muscles to help them grow. When they're in absorption mode (immediately after you're done lifting), that's when they're going to make the most out of it. If you're looking for pump/immediate effect, take an NO supp before lifting. Oh ... and lift harder. ;)

[King James]

Just a question on how you take your creatine, do you take it before or after the workout?

I used to take it prior to it, but for practical purposes I started a while ago taking it after the work out, mixed in my protein shake. I dont know if it really makes a difference, but just asking your preference.

Carlos.

I do 5g earlier in the day and 5g right after the workout....then have a protein shake 20-30 mins after workout

Although, as stated above I might drop it down to 3-4g as I'm sure some is going to waste currently

[The Professor]

Hit a 20lb personal record on bench for 185. :wo :ze. Thanks to Gerry, Tom, Dave, and everyone else for making it possible.

Next stop, 225. :D
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[The Professor]

Now that I've had a chance to rest a little and take my protein, here's how it all went down after 10 minutes of warmups (stretching, tri, lat, and pec warmups):

95 x 5
135 x 5
155 x 2
185 x 1 (PR)
185 x F
135 x 10
135 x 8

The 185 was almost in slow-mo. :r I came down quick under control with the weight on my lats. Pushed up with my whole body. In the end, my glutes strained more then my pecs, tris, or delts (which is, I guess, what actually happens when you're arching and pushing). :r Tried 185 again; but probably didn't rest long enough and, in retrospect, I don't think I kept my form as tight. The 135 for 10 was a PR for reps, too.

After bench, I continued on with a normal workout: tate tricep presses, overhead tricep rope extensions, tricep press-downs (straight bar), and rows. Truly, I was pretty tapped by the time I tried my rows and my shoulder was bothering me a little; so I only did one cycle through close, medium, & wide. Went upstairs and did a few sets of lat pulldowns (easier on my shoulder) and cable seated low rows. Finished it all off with 5-7 minutes of stretching.

Hope everyone has a great day, today. Let's see some more PRs. :tu

PS, took two 17HDs. LoL!

[PeteSB75]

Nice one Dokk.

Did some chest work myself today, flat bench, incline dumbells, then finished off with some ab and tricep work. Not bad for my second day back. My biceps are a bit sore from yesterday's 21s...

[Willygt]

Now that I've had a chance to rest a little and take my protein, here's how it all went down after 10 minutes of warmups (stretching, tri, lat, and pec warmups):

95 x 5
135 x 5
155 x 2
185 x 1 (PR)
185 x F
135 x 10
135 x 8


Hey guys when you list all those weights, how are you considering them, the total weight of the bar at the end; i.e. 135 would be 67.5 on each side, or 135 on each side of the bar?

just to have an idea of how far I am from you guys :rolleyes: hahaha.

This thread has been a lot of help to shape up my gym schedule. :tu

[The Professor]

Hey guys when you list all those weights, how are you considering them, the total weight of the bar at the end; i.e. 135 would be 67.5 on each side, or 135 on each side of the bar?

just to have an idea of how far I am from you guys :rolleyes: hahaha.

This thread has been a lot of help to shape up my gym schedule. :tu
When talking about barbell lifts, it's total weight on the bar. So bar (45lbs) plus weights. As such, 135 is the bar with 45lbs on each side. When talking dumbbells, the convention is to talk about the weight of each db -- so a 100lb incline db presses are 100lbs *each* arm.

The other naming convention involved the term "pies." So on something like leg press, I might say 14pies x 8. That means 14 45lb plates loaded on the leg press (7 each side). Might use the same naming convention for t-bar rows.

Hope that helps. :tu

[Willygt]

OK, yeah that helps. so usually the bar by itself weights 45 lbs?? I thought it was less than that. I always had that doubt.

I think the bars they have on the presses at the gym are the olimpic bars, it is aprox 1 inch more or less on the section were you grab it, and about double the diameter on where the plates are placed.


you are able to lift 14 pies on the leg press? :tu
I am only able to lift about 6 pies (3 on each side) on the 45° leg press. I still have a long way to go...:dance:

[PeteSB75]

OK, yeah that helps. so usually the bar by itself weights 45 lbs?? I thought it was less than that. I always had that doubt.

I think the bars they have on the presses at the gym are the olimpic bars, it is aprox 1 inch more or less on the section were you grab it, and about double the diameter on where the plates are placed.


you are able to lift 14 pies on the leg press? :tu
I am only able to lift about 6 pies (3 on each side) on the 45° leg press. I still have a long way to go...:dance:


The bar vs dumbell weight conventions also carry over to machines that have dual vs unilateral weighting.

45lbs is pretty standard bar weight. Your gym might also have the shorter ez-curl bars that are usually 15lbs.

IMO, if you are pushing 6 pies on the leg press, go squat instead :ze

[The Professor]

I don't know that the choice between squat and leg press is an either or. To me, the squat works hams, glutes, spinal erectors, etc., and leg press is primarily about the quads. That said, I'd agree that squats are more important because they're a compound exercise. Leg presses aren't a regular thing in my routine. I throw them every once in a while just for the hell of it or if I need to get a good stretch going for my lower back. To each his own, though.

For the record (for Carlos) I've always had big legs and am an easy gainer mid back down. Chest and upper body I have to really work my ass off at to see good gains; hence the lopsided stats of only a 185 bench with a 315 squat and a 405 deadlift. That said, it's all been hard work over the last 1.5yrs. I started with a 50lb squat, a 40lb bench, and a 115lb dead (after lifting for a couple of months). The point is, if you push yourself and lift smart, even old pharts like me can improve. :D
Posted via Mobile Device

[PeteSB75]

Actually, that's not far off normal. In terms of weight, all 5RM, I'm at 185 bench, 265 squat and 225 dead right now. Someday I'll figure out a 1RM, and maybe even lift it. Honestly, I'm a bit scared to try squatting a 1RM. I'll have to go back and look at my logs to see starting weights - I started lifting a bit over a year ago. - I'm 33 btw, an older fart than Dokk...

My dead is lagging everything as I didn't do them for a while, but I'm moving it up faster than anything else. I've been moving up slowly on the squat, focusing more on the dead and upper body stuff. Me = shorter legs, long torso, so I gain strength/bulk quickly in my legs, but slower elsewhere, especially my arms.

[The Professor]

Oh ... don't be afraid of trying a 1rm on squat. If you have to dump the bar, you have to dump the bar. I've done it many times. :D I'd just be sure to do the squats in a full power rack so that (a) you can adjust the safety arms to *just* the right spot, (b) you have more room to fall forward, and (c) the bar dosn't roll away behind you and hurt someone else. If all you have are the L-shaped squat racks, that makes it a little trickier imho. If you're doing 265 for 5, you could probably hit 300 for 1. Just be sure you're well warmed up first. 135 x 10, 175 x 8, 225 x 5, 275 x 1, 300 x 1. :tu

The hardest thing when you start going up in weight on the squat is all your stabilizers. It amazes me how much of a difference even 20lbs can make ... especially if you're walking it out from the rack.

In terms of the deads, be VERY careful to keep your form on point. I messed up my back good a year ago training poorly for the deadlift. One false move and you'll be seeing the witch doctor for months.

[BigFrank]

I only take creatine on training days because im lazy

[icehog3]

Congrats on the PR on your Birthday, Dokk! Very cool, I am psyched for you! :tu

I took an unscheduled day off from the gym today to try to battle this upper respiratory infection. I could have slept all day.....hoping to feel well enough to be back in the gym by Friday, but the body and meds will dictate that, I guess.

[BigFrank]

Congrats on the PR on your Birthday, Dokk! Very cool, I am psyched for you! :tu

I took an unscheduled day off from the gym today to try to battle this upper respiratory infection. I could have slept all day.....hoping to feel well enough to be back in the gym by Friday, but the body and meds will dictate that, I guess.
Robotussin Max DM. Get some Tom it's the bomb shiggity. :tu

[icehog3]

Robotussin Max DM. Get some Tom it's the bomb shiggity. :tu

24 hour Walgreens on the way home, Frank. :) :tu

[Chris.]

I did deads for the first time in forever today with my leg and back workout. For some reason My squat weight isnt very high. The best I got to today was 160 pounds on the bar for the 4th set. This is one of those power racks/smith machines by the way. I did deads with 115lbs at 4 sets of 10, after 4 sets of 10 good mornings with 75lbs. I wanted to do some hang cleans but I was beat by the time I wanted to do it. I also did an exercise where you put the bar on your back like a squat but you step up onto a flat bench. four sets of 15 for each leg with almost no rest between legs. Only had 75lbs on it for this as well. Could have gone higher, but I haven't done this in like 2 months so I wanted to make sure I was feeling pretty stable for them. I threw some leg presses in there with 4 pies on the 45* press 4 sets of 10 with some calf presses on each rep. Finished the day up with seated rows.

I attempted to do a light chest workout on the bench today, but I haven't recovered from the other day yet. I couldn't even press 135 8 times. Slightly disappointing.

[Willygt]

Well as Dokk said, I perform squats and leg presses both. I also look at them differently.

for the squats I am around 150lbs on free weight,
Stiff leg deadlifts are around 185lbs.
45 deg. leg press its 270lbs.

for bench presses, flat bench 165lbs. ; incline bench 140lbs.

and shoulder press I put 55lbs on each side on the smith machine (that would be 110lbs, since the bar doesnt count on that one?)

I have been lifting for almost a year more or less, the problem is that i havent been able to be constant because of work, or on the holiday months (december, january) so its been times I stop for almost a month or so, and feel like i have to start over again.

I am trying to keep up my routine to make real gains this time.

[PeteSB75]

Ok, so to take things in a bit more serious direction here, my work has just advised us that The New York gym will be closed for the duration of this alert. We realize this is an inconvenience to some of you but gym facilities are known for quicker transmission of germs.
Anyone planning to change workout patterns and/or stay home from the gym for a week or two? I'm debating sticking to jogging for a bit.

[icehog3]

Ok, so to take things in a bit more serious direction here, my work has just advised us that Anyone planning to change workout patterns and/or stay home from the gym for a week or two? I'm debating sticking to jogging for a bit.

I am not planning any change to my routine, Pete. :)

[The Professor]

I am not planning any change to my routine, Pete. :)
:tpd:

I'm just making sure to use the sanitizing sprays and hand anti-bac stuff while I'm there.

[PeteSB75]

I am not planning any change to my routine, Pete. :)

Yeah, my problem is that I am pretty close to the center of infection in the US. Working in midtown Manhattan and commuting every day on Metro North trains is more likely to expose me than the gym I think.

[icehog3]

Yeah, my problem is that I am pretty close to the center of infection in the US. Working in midtown Manhattan and commuting every day on Metro North trains is more likely to expose me than the gym I think.

I'll bet that's true.

[The Professor]

I'll bet that's true.
Me too. Hell ... I'd be wearing a mask on the subways, fo' shizzle. :eek:

[Willygt]

Here they are alerting to stop going to crowded places, some have closed also.

The gym I go to, is running, but I have a friend who goes to another one, a bigger one (like a national chain), and that one is closed until 6 of May.

[icehog3]

Here they are alerting to stop going to crowded places, some have closed also.

The gym I go to, is running, but I have a friend who goes to another one, a bigger one (like a national chain), and that one is closed until 6 of May.

No Cinco de Mayo deadlifts? :D

[Chris.]

I'll be lifting Corona from the table top on Cinco de Mayo!

[Willygt]

I will have 5 de Mayo deadlifts =P,

the only day closed at my gym is tomorrow (1st of May something like labor day on Mexico). So today is free day for me, maybe a trip to Rosarito to relax... :)

[The Professor]

If intensity can be measured by how often you push yourself to the point of almost passing out or puking, then I had one helluva session today. :r

Leg day. Focused on box squats really trying hard to sit back, pause, and push the floor apart. Warmed up with 135 x 8, 185 x 5, 225 x 5 (as well as some stiff-legged deads, leg press, and pul down abs). Working sets were 225 x 3 for 8 sets. The last set was, um, hard -- i.e., I just couldn't keep my body tight anymore.

Time to stop? HELL NO! :r

Stiff-legged deads: 185 x 8 for 3 sets
Pull-throughs: 170 x 10 for 2 sets; 200 x 8 for 2 sets
Pull-down abs: 200 x 11, 10, 8, 7

Tried to do some light deadlifts as a cool down; but my body just didn't want to cooperate. LoL! Gonna take my protein, stretch, and go play some racquetball with DrMS.

Happy lifting to all!!! :ze

[icehog3]

Glad you had another good one, Dokk! :tu

I am going to take another day off, I feel better today so I wanna get one more day of the meds in me before I try to "kill" myself again. :r

[The Professor]

Glad you had another good one, Dokk! :tu

I am going to take another day off, I feel better today so I wanna get one more day of the meds in me before I try to "kill" myself again. :r
:r

Probably a smart move, Admiral. :tu Glad you're feeling better, though, and will be able to hit it hard tomorrow. :ze

I probably *should* take the weekend off; but I'll be traveling next week and the week after, so I'm going too lift tomorrow, Sunday, and Monday....

[icehog3]

:r

Probably a smart move, Admiral. :tu Glad you're feeling better, though, and will be able to hit it hard tomorrow. :ze

I probably *should* take the weekend off; but I'll be traveling next week and the week after, so I'm going too lift tomorrow, Sunday, and Monday....

I can relate to the way you think, Dokk....or rather, the way you "act". Hit it hard, Brother!

[The Professor]

I can relate to the way you think, Dokk....or rather, the way you "act". Hit it hard, Brother!
Oh ... I will. :r Probably triplex push-pull tomorrow, dynamic bench on Sunday, and a potpourri on Monday (we'll see what I'm feeling). I hate that I'll have Tuesday-Saturday totally off. I *might* be able to hit the gym before I leave again on Sunday, too. I'm almost certain I'll be taking my belt and wraps with to TX for house hunting so I can test out the campus gym and maybe the local hardcore gym.

But I digress....

[King James]

Heading to the gym once the damn UPS guy gets here. I know he is in the neighborhood but is taking forever to get here.

[BigFrank]

Heavy week is over, deload next week. Skipping the meet May 9th. May go with my friend to help. Looks like July is a go.

[The Professor]

Heavy week is over, deload next week. Skipping the meet May 9th. May go with my friend to help. Looks like July is a go.
Awesome that July is a "go" Bro. So what's been up in your world. I miss seeing your logging in this thread. :(

How's the training been going? :hm

[icehog3]

Here's to a kick-ass July, Frank! :tu

[BigFrank]

Awesome that July is a "go" Bro. So what's been up in your world. I miss seeing your logging in this thread. :(

How's the training been going? :hm
Just been busy with work and kids. Training is moving right along. Didn't think anyone missed my gym posts lol.


Here's to a kick-ass July, Frank! :tu
Thx bro.:tu


Game plan is to dump 10lbs over the next 9 weeks. Then cut 10 going in. Not sure what my openers will be. Luckily for me, I hold a ton of water. My weight jumps almost 6-8 pounds from when I wake up to when I train. Between food and a gallon + I guess it adds up.

[PeteSB75]

Full body today.

Squat - been a couple of weeks since I squatted, tried to push the weight and couldn't get up on the second rep. Dropped the weight back down quite a bit and finished out my sets.
225x5 3 sets
270x1 failed on the second rep.

Power Clean - really enjoyed this today
115x5
125x5 3 sets

Flat Bench - no spotter, so I dropped the weight back a little
175x5 3 sets

Deadlift
225x5
235x5 -new PR

Very good workout today, and felt great even after dropping the bar on the safety rack.

[The Professor]

I love the crashing sound of the weight hitting the safety bar. :r

Hit triplex push-pulls, shoulders, bis, and abs today. Shoulders consisted of high face-pulls and low face-pulls. Kept upping the weight until I couldn't hit 5 anymore. It was interesting. Followed that up with a few sets of super-setted flat bar and rope hammer curls. My forearms and biceps felt like they were gonna jump out of my skin. :r Finished things off with 4 sets of pull-down abs to failure (10-8-7-8).

All in all, I felt trashed. :ze Mowed the lawn 2 hours later, too. :r

[PeteSB75]

Sounds good.

Did some arm work today. Bar curls, suicide tris, preacher curls, and dips. Good stuff.

Arm days are a bit different, but when I have tried to do large muscle groups recently and not picked up a barbell, I really don't feel like I've worked out.

[The Professor]

Bench + support day for me

Did a lot of reps of flat bench. I was really just trying some things out. Intended to do "speed bench"; but didn't quite do that. Followed that up with some incline barbell. My left tris were aching a bit during/after this; but I decided to keep pushing.... First some tate presses. Tris were still hurting. Decided to do some v-bar and straight bar press-downs. Still was sore; but I worked up to personal bests (which was very surprising to me) on v-bar ... up to 170 x 5.

Anyway ... followed that with two circuits of close-medium-wide grip t-bar rows, supersetted. Then I called it a day.

My focus and intensity felt a bit off today. I just had a really hard time getting into things. I think part of it was being sore from yesterday, part of it not eating enough, and part of it just doing a bit much lately.

Hope the Admiral had a good day back in the gym, today! :ze

[icehog3]

Back to the gym indeed, Dokk....kept it short. Breathing is still far less than 100%, but the strength was not compromised at all. Actually had a better day than my last "well" day, just the frustration of coughing between sets and having everyone in the gym looking at me like I was Typhoid Mary. :r

Back tomorrow will be a real test of how much crud is still lingering in my lungs. ;)

[BigFrank]

If it's anything like I had Tom, your looking at hacking crap up for 2+ weeks...

[The Professor]

Glad u had a good day aside from the coughing, Admiral. :tu

[icehog3]

Thanks Dokk...I think tomorrow will be telling as to how much the infection has left to go. Gulp.

[King James]

hope it goes well tomorrow, Tom. I've been studying pretty much straight since 11:30 this morning with no plans of stopping any time soon....hope my energy isn't too low tomorrow. However, I did remember to take creatine this weekend on off days :tu

[icehog3]

Hope the studying pays off Brother!

I am hoping I am better by Saturday, haven't smoked for a week and am still a ways off from feeling like I can. :)

[PeteSB75]

Hope the studying pays off Brother!

I am hoping I am better by Saturday, haven't smoked for a week and am still a ways off from feeling like I can. :)

Feel better Tom.

Bit of jogging this morning for me, did about 2 miles. - Haven't jogged since December or so, so working back into it. I think it's going to be happening on most of my non-lifting days.

[The Professor]

just some support stuff today ... as I was in dire need of some rest. guess I'll rest when I'm dead. :r

10 minute/2 miles recumbent warmup
pull-down abs 3 x 10 @ 200
pull-throughs 2 x 10 @ 170, 1 x 9 @ 200
tate triceps press 12 @ 30, 10 @ 35, 6 @ 45, 5 @ 45
curlz 4 teh grrlz 4 x 10 @ 80 (cable curls)



actually ... this will be my last day in the gym for a while. I'm a little bit worried about that. I just don't feel right when I don't get in the gym. :hm I leave tomorrow for a trip out west to see the PNW boys and my family. I get back *late* saturday night ... then leave for Texas on sunday. *hopefully* I'll get to lift in TX (taking my belt and straps with just in case); otherwise, I won't be lifting again until the 15th. :hn

[King James]

Hope the studying pays off Brother!

I am hoping I am better by Saturday, haven't smoked for a week and am still a ways off from feeling like I can. :)

Yup, can't miss ANOTHER WI MoB herf! :tu

[icehog3]

Thanks Pete! :)

Have a great trip, Dokk, sometimes a few days off can be a good thing. :tu

I hope not to, Jim, just need to get better this week. :)

[BigFrank]

Deload week. Boring but needed. Hope it clears up quick Tom.

[King James]

I may get to lift on wednesday. Exams all tomorrow and looking at an all nighter tonight....so not to sure how my energy level will be. I can sleep for the next 3 months after this finals week though so whatev.

[icehog3]

Bring home the grades, then sleep, lift and eat Jimmy! :tu

[DavenportESQ]

Bring home the grades, then sleep, lift and eat Jimmy! :tu
and smoke cigars!:tu

[BigFrank]

Another lame deload day. Foamed rolled out some after workout. Felt good.

[Chris.]

I ran a mile today after my chest/back workout. It was soo killer. I have got to get my cardio up to par.

[icehog3]

Crazy, been sick for over a week, coughing like crazy at the gym, trouble catching my breath between sets....and all my lifts are up. Go figure. :r

When is deload over, Frank?

[BigFrank]

Just 1 week worth of Deloading. Hope it helps.

[Genetic Defect]

Crazy, been sick for over a week, coughing like crazy at the gym, trouble catching my breath between sets....and all my lifts are up. Go figure. :r

When is deload over, Frank?

That's crazy, :r

[BigFrank]

last day of deload over. managed to gain 4lbs. and ive been trying to
cut down on my food volume. ive officially blown my weight class lol. 246.8 today

[icehog3]

Glad the deload is over for ya, Frank. :tu

Still having breathing issues in the gym, though I think my lungs have cleared a good amount of the crud out....Hoping to be 100% by sometime next week.

[BigFrank]

sucks to hear Tom. Hope it clears up finally. Sounds a lot like what I had, I wasn't necessarily sick but just constantly coughing crap up and taking a deep breath was impossible without coughing. Didn't mess with my training much, just more of a massive pain in the ass.

[icehog3]

sucks to hear Tom. Hope it clears up finally. Sounds a lot like what I had, I wasn't necessarily sick but just constantly coughing crap up and taking a deep breath was impossible without coughing. Didn't mess with my training much, just more of a massive pain in the ass.

Sounds exactly like what I have Frank...taking the weekend off from lifting to see if it helps.

How is your first non-deloading day?

[DavenportESQ]

Hope you guys feel better soon!

[icehog3]

Thanks Dave! How are lifting and track?

[DavenportESQ]

Thanks Dave! How are lifting and track?

Not much lifting going on. We have conference next week. Its at UF, lookin like I will see you at the next MOB herf:ss

[BigFrank]

Sounds exactly like what I have Frank...taking the weekend off from lifting to see if it helps.

How is your first non-deloading day?
No training today or tomorrow, during my deload week I only train Mon Weds Fri then try and rest during the other 4 days. I tend to not take as much time off as some recommend, so when I do I really try to make it worth while. Stretching and lots of foam rolling combined with some calorie overload during my deload week are the order of business.


On a side note, friend just gave me a call he went to a meet in Delaware which I could not attend due to family issues, long story. Anyways, he broke the IPA junior record for geared bench. 645 pounds @ 220 pounds bodyweight. Unreal. Crazy thing is last week he was having trouble touching is his shirt and almost missed the meet.

[PeteSB75]

Full body work yesterday. Knee was bothering me a bit, so I didn't push the squat.

Squat
245x5 3 sets

Press
115x5 3 sets

Dead
225x5
235x5
245x5 new PR

Did spin this morning. Good weekend.

[icehog3]

Nice job, Pete. :tu

I'm back to the gym tomorrow, feeling close to 100% tonight. Played my first summer league game tonight, and have 4 games in 5 nights. I am gonna be a tired puppy come next weekend. :r

[zemekone]

jiu jitsu tournament in oct... gonna change up my lifting style keep you guys updated...

keep lifting heavy everyone

[icehog3]

jiu jitsu tournament in oct... gonna change up my lifting style keep you guys updated...

keep lifting heavy everyone

Is it in Chicago? :)

[zemekone]

Is it in Chicago? :)

no, but there is a big tournament in the beginning of the year and if i can stay my strength at 155lbs then WE WILL SEE... :ze

[icehog3]

no, but there is a big tournament in the beginning of the year and if i can stay my strength at 155lbs then WE WILL SEE... :ze

I'll tell Ganz. :)

[PeteSB75]

Sticking with the full body for a bit, I think. I've been liking the workouts better that way and I feel like I get more out of them.

Squat
245x5
255x5
265x5

Bench
185x5 2 sets
175x5 (getting a little tired by the third set and no spotter)

Power Clean
125x5
135x5 2 sets (tie PR)

Those power cleans are hard, but fun as hell. I think I need to increase my velocity a little, but it's a great exercise. It's quickly taking a close second to deads as my favorite.

Good luck with the change-up in your workout Gerry. Don't get too sore :ss

[PeteSB75]

Worked on squat depth, so I didn't up my weight today for the leg-focused exercises. Knee is also still tight - I did some stretching and rolled both legs, which seemed to help quite a bit, at least for a little while. Will try again tonight when I get home from work and tomorrow morning as well, probably right out of the shower.

Squat
265x5 3 sets

Press - standing, overhead
120x5 3 sets (new PR)

Dead
225x5
245x5

[icehog3]

Miss you guys...my computer at home crapped out, so I haven't been here for a few days....still hitting the gym and the ice though. Hope to talk with you all more soon!

[King James]

after one hell of a long exam week I got back to lifting this week. Football starts up soon too. looking forward to it

[teotides]

I've been hitting the gym much more frequently in the last few months (in between no surf days) and I'm seeing some overall strength increases. I've always been a pretty wiry guy but I'm beginning to notice a little more definition. My question to anyone willing to answer is, can you recommend a good book that outlines a regimine for gaining size, increasing strength/power, and improves overall fitness/endurance? They all seem to be independent of one another in terms of how to lift and what types of exercises to do. I realize this is a rather broad questions but I was hoping there was maybe a sort of weight lifting for dummies intro guide out there worth reading. Keep in mind that I lift in a place that has little equipment (mainly dumbbells and some machines/ community pool).

Thanks for any feedback or suggestions:tu

[Chris.]

bodybuilding.com has just about every exercise illustrated and demonstrated on video on their website.

[PeteSB75]

I've been hitting the gym much more frequently in the last few months (in between no surf days) and I'm seeing some overall strength increases. I've always been a pretty wiry guy but I'm beginning to notice a little more definition. My question to anyone willing to answer is, can you recommend a good book that outlines a regimine for gaining size, increasing strength/power, and improves overall fitness/endurance? They all seem to be independent of one another in terms of how to lift and what types of exercises to do. I realize this is a rather broad questions but I was hoping there was maybe a sort of weight lifting for dummies intro guide out there worth reading. Keep in mind that I lift in a place that has little equipment (mainly dumbbells and some machines/ community pool).

Thanks for any feedback or suggestions:tu
Starting Strength by Lon Kilgore and Mark Rippetoe. All you need is a power rack. It goes through the main barbell exercises, talking about form and execution.

[King James]

Scrimmage today....time to do work

[icehog3]

Did a double today so I can take tomorrow off and watch the Hawks game....I am bushed.

[TanithT]

just getting back:

Deadlift day 10 sets of 225lbs

How many reps in your sets? My dl isn't too far from that, but I tend to do 3 to 5 sets of 8 to 15 reps depending on the weight and whether it's a light or a heavy day.

[teotides]

Thanks for the feedback Pete:tu
Got about three hours of decent waves in this morning:D
Gonna head to the gym to see if I can put to work the bacon cheeseburger, onion rings and milkshake I just put down.

[The Professor]

First day back in the gym in almost 2 weeks. Haven't been supplementing at all since then, either. Decided to make it a triplex push-pull day from the ground up just to try things out and see where my body's at. Ended up at 315 pulls and 150 pushes, which is about where I was at when I left. Actually ... it's better. :ze

Followed that up with pullthroughs -- 3 sets of 8 @ 170. Finished off with pull-down abs -- 3 sets of 8, 9, 9.5 @ 200.

My ears are still ringing, my hands are still shaking, and I feel like I could eat more than the Admiral. :r :D

I'll be starting a 4 week cycle of "Halo-Tren 400" tomorrow. Let's see if I can add a little strength and loose a little fat.... :hm

Happy lifting to all!!!!!

[King James]

Nice workout, Dokk. Sore today from scrimmage yesterday, but will be back hitting the weights tomorrow afternoon :tu

[zemekone]

I'll be starting a 4 week cycle of "Halo-Tren 400" tomorrow. Let's see if I can add a little strength and loose a little fat.... :hm


4? you should go on for at least 6-8 pro hormones usally kick in at week 2 that gives you 2 weeks to train while on it...

:2 but what do i know?

[The Professor]

4? you should go on for at least 6-8 pro hormones usally kick in at week 2 that gives you 2 weeks to train while on it...

:2 but what do i know?
Hmmmm ... maybe 6 then.

[zemekone]

Hmmmm ... maybe 6 then.

8 :2

call me we can talk about it... seriously i thought you got a 8 week cycle

[PeteSB75]

Good lifting this morning.

Squat
265x5
270x5
275x5 New PR

Bench
185x5
185x4 2 sets

Power Clean
135x5
145x5 2 sets (New PR)
145x3 couldn't rack the 4th pull

Felt very good. Loving those power cleans.

[zemekone]

just did a 110 pull ups from a towel and hangs for grip

11 sets of 10

then hour of cardio

[icehog3]

I miss my workout Brothers. Keep hitting in hard, Gents! :ze

[PeteSB75]

I am still going at it, don't worry. Pushing the weight on all the main exercises. I've got to be honest, I'm a bit surprised that I am still progressing the way I am. In any case, this morning:

Squat
265x5
275x5
280x5 (New PR)

Press - Standing OH
125x5 2 sets (New PR)

Dead
225x5
255x4 (New PR)

I think I might have to get some straps before I can go too much further with my dead. That bar is damn heavy and hard. My hands kill on the top lift, even with an alternate grip/hook grip.

[King James]

Had a productive upper body day yesterday. Legs today but probably won't go too hard as I have practice tomorrow.

[PeteSB75]

Had a productive upper body day yesterday. Legs today but probably won't go too hard as I have practice tomorrow.

Crank it out. :ze

[icehog3]

Shoulders are really sore lately, having an effect on my bench....too much pain to go balls out. Think I might need to get some anti-inflammatories from my doc.

[markem]

Has anyone heard from Gerry lately? Could he be in hiding?

http://www.katu.com/news/weird/45430252.html

:r :r :fu :fu :hf

[Chris.]

just a short workout while I was at work today. Did 3 sets of 10 on the flat bench 115, 135, 135. 3 sets of 20 hammer curls with 35lb dumbbells. 3 sets of 20 bar bell shrugs with 115lbs. 3 sets of 8 power cleans with 115. These things are VICIOUS!

Then some ab exercises. Something similar to the air bike but holding your legs still and raising your upper body up to form a v shape and holding a 12 pound dumbbell, twisting it side to side while holing my legs in the air. vertical leg raises, never letting the feet touch the floor, and the long arm sit up holding a 15 pound dumbbell straight out as the last exercise. 2 sets of 20-25 each. I was definitely feeling good after that workout though. knocked all this out in about 30 minutes right before it was time to clock out. :)

[The Professor]

Monday was chest, which felt weak. Taking the 2 weeks off and not eating or supplementing right definitely impacted my bench. :(

Yesterday was "off" ... so just cardio, pull-down abs, bis, and tris. Today was triplex push-pull from the hanging position, pull-down abs, some bis curls, and face-pulls for my rear delts. Nothing really significant to report ... still getting back into the groove.

The one funny thing about today, though, happened with my first rep of my first set on the triplex. I guess I put a little too much into it b/c I pulled that 135lb right *into* my chin, which caught my tongue between by teeth and made me bleed for the next 10 minutes. :r :ze :r

Good lifting to y'all today! :tu

[DavenportESQ]

Monday was chest, which felt weak. Taking the 2 weeks off and not eating or supplementing right definitely impacted my bench. :(

Yesterday was "off" ... so just cardio, pull-down abs, bis, and tris. Today was triplex push-pull from the hanging position, pull-down abs, some bis curls, and face-pulls for my rear delts. Nothing really significant to report ... still getting back into the groove.

The one funny thing about today, though, happened with my first rep of my first set on the triplex. I guess I put a little too much into it b/c I pulled that 135lb right *into* my chin, which caught my tongue between by teeth and made me bleed for the next 10 minutes. :r :ze :r

Good lifting to y'all today! :tu

"Nobody makes me bleed my own blood"

[The Professor]

"Nobody makes me bleed my own blood"
:r:r:r

[icehog3]

Went balliistic on back today.....T-Bar rows, Dumbbell Rows, Barbell Rows, Pull-ups, Cable Rows.....still pumped 3 hours later.

[elderboy02]

Last week I decided that I need to start working out. Luckily, my employer is a physical therapy company. I can use their equipment for free. So, last week and this week I have been working out after work. I did mostly cardio last week. I am doing 20 minutes on the elliptical. My boss wrote up an exercise regiment for me to follow. I am doing cardio 3x/week and strengthening 2x/week.

Hopefully positive results will come about :)

[icehog3]

Last week I decided that I need to start working out. Luckily, my employer is a physical therapy company. I can use their equipment for free. So, last week and this week I have been working out after work. I did mostly cardio last week. I am doing 20 minutes on the elliptical. My boss wrote up an exercise regiment for me to follow. I am doing cardio 3x/week and strengthening 2x/week.

Hopefully positive results will come about :)

Kudos for taking Step 1! :tu

[PeteSB75]

Felt off this morning. Just was not finding the groove on the upper/full body stuff. Squats were fine, but bench was off and power cleans were hard as hell. Hoping Saturday works better, but this was very frustrating. I moved tying PR weights, but reps were not there. Anyway, work sets:

Squat
265x5
275x5
285x5 New PR

Bench
185x4,3,2

Power Clean
145x5 2 sets - wanted three and was just wasted by the end of the second.

[PeteSB75]

Last week I decided that I need to start working out. Luckily, my employer is a physical therapy company. I can use their equipment for free. So, last week and this week I have been working out after work. I did mostly cardio last week. I am doing 20 minutes on the elliptical. My boss wrote up an exercise regiment for me to follow. I am doing cardio 3x/week and strengthening 2x/week.

Hopefully positive results will come about :)

Once you get into a rhythm, it gets much easier. Good luck, and I hope you stick to it.

[The Professor]

Interesting, Pete. I felt "off" today, too. :hm I think it's my allergies and all the flying and driving I've done in the past couple of weeks ... combined with coming back full-force after taking 2 weeks off.

Today was squat day and it really just wasn't good. I was doing box squats -- 225 x 5 for 3 sets at parallel. Removed the step I had under the box and a little weight and did 185 x 3 below parallel. My lower back was hurting a bit from the get-go (all the traveling *kills* my lower back). By the end of all those sets, the pump in my spinal erectors was just too much. I thought some leg presses would make me feel better (usually does because it stretches my lower back at the bottom); but it didn't and my right hammy was hurting. All this on top of a general run-down feeling from staying up too late with guests and being ravaged by allergies. :(

Anyway ... I'll get in to see the witch doctor and tomorrow's an "off" day; so I should be feeling better by this weekend. :tu

Lift well today, folks. :ze

[King James]

Shoulders and some back today....a little sore from practice yesterday but should be ready to rock n roll by this afternoon

[PeteSB75]

Yeah, taking that much time off, with travelling would kill me too. Taking a week off is fine, but two is too much for me. Add allergies into the mix and I would be in sad shape.

[BigFrank]

Skipped outta work early, bout to hit some squats today. PeteSB bugged me in another thread going to try to keep my posting up. Been lil busy that is all. As far as the meet goes, I'm pushing it back until September. The meet in august was only a Push/Pull. The meet in Sept. is a full meet, plus few guys I know will be going, making traveling and prep very easy. So sept. it is for now.

On a side note, I have been messing around well rather using a new diet. Post some more details on it later, but we will just say weight is 247lbs at the moment. Much higher than I wanted.

[BigFrank]

Got home a little while ago. Ordering some pizza.
Squats- 545x3
Random Assistance work
Abs
Everything felt heavy today, also had a lot of issues with bar placement. I think I am going to start squatting at the gym with the monolift only. Was nasty walking the weight out. I have been messing around a lot with my bar placement and foot placement. I am not sure which setup suits me the best.

[PeteSB75]

Rough day yesterday with the presses. I was just not feeling them. Squats and deads were good though. Felt like my grip strength was better than last time.

Squat
275x5
285x5
290x5 New PR

Press
125x5
125x3
120x5

Dead
225x5
255x5 Tie PR

Spin class this morning, Then some whole wheat pancakes.

[DavenportESQ]

Did the Crossfit WOD - pull ups

30 push ups
40 sit ups
50 squats.

3 minutes rest repeatx5

[DavenportESQ]

This is for those interested in circuit training..this makes crossfit look like childs play!

http://www.navyseals.com/workout-day-0

[PeteSB75]

been having a tough time with most of my upper body stuff lately, so I decided to drop the weight down 10% on my upper body stuff and advance from there. One of the tricks I picked up from Practical Programming for Strength Training, same guys as Starting Strength.

This morning's work sets:

Squat
275x5
285x5
295x5 New PR

Bench
165x5 3 sets

Power Clean
115x5 3 sets

I'll start raising the weight again next workout and see how it goes.

[King James]

Good Chest/Tri day today....off to work shortly

[BigFrank]

off to the gym in a few pull day
benched yesterday and it sucked
445x2 3rd rep was a mess.

[icehog3]

off to the gym in a few pull day
benched yesterday and it sucked
445x2 3rd rep was a mess.

Most would be quite happy with 2 reps at 445, Frank. ;) :r

[Starchild]

Did the Crossfit WOD - pull ups

30 push ups
40 sit ups
50 squats.

3 minutes rest repeatx5

This is my first month of Crossfit. I was planning on going this morning before work, but my calves said otherwise when I got out of bed. Tough workout Saturday and Monday caught up with me.

It's been a couple years since I've been in the gym. Feels good to be working out again.

[BigFrank]

Most would be quite happy with 2 reps at 445, Frank. ;) :rWhy be happy with 445 when 500 is so close :ze :tu

Deadlifts tonight. Took forever to get my final set, pulled 600x2. Felt a third in me but wasnt in the mood to rock it out. Been messing around with my stance. Think I have found a groove that gives me some good pop out of the bottom.
Tired bout to head off to bed.

[The Professor]

Box squats and deadlifts today. Finally getting my groove back after my time off. Did 225 x 3 for 5 sets on box squats. Decided I was curious about deads after that and wanted to test the waters since it had been a while. 315 x 2. 405 x 2 (PR on reps). 465 x 0. I think I *might* have had 465 in me had I not done that second rep of 405. As it was, though, I barely got it off the ground, lost it, then half blacked out. :r At least I was giving it my all. :ze :r

Happy lifting to all!

[PeteSB75]

Box squats and deadlifts today. Finally getting my groove back after my time off. Did 225 x 3 for 5 sets on box squats. Decided I was curious about deads after that and wanted to test the waters since it had been a while. 315 x 2. 405 x 2 (PR on reps). 465 x 0. I think I *might* have had 465 in me had I not done that second rep of 405. As it was, though, I barely got it off the ground, lost it, then half blacked out. :r At least I was giving it my all. :ze :r

Happy lifting to all!

Careful with that. Pushing 60lbs over your current max is a big jump.

[The Professor]

Careful with that. Pushing 60lbs over your current max is a big jump.
I meant 455 -- just 50lbs. I have a rule with deadlifts: only use 45lb and 25lb plates. Stupid? Maybe. Fun? Definitely. :r :dance: :ze

[PeteSB75]

I meant 455 -- just 50lbs. I have a rule with deadlifts: only use 45lb and 25lb plates. Stupid? Maybe. Fun? Definitely. :r :dance: :ze

Hah. I have fun some days seeing how many 2.5lb plates I can fit on the bar after the 45s...

[PeteSB75]

Felt pretty good this morning. Pushed the weight on squats and on deads. Got three good reps out on my dead set and took too long between reps, dropped intensity. Didn't try the 4th rep. I'll crank out 5 next time. Backed off 10% on the press as I've been a bit stuck there for a week or two.

Squat
285x5
295x5
300x5 New PR

Press
115x5 3 sets

Dead
225x5
265x3 New PR

[The Professor]

Felt tired this morning. Third intense day in a row. Legs yesterday and then did triplex from the ground today; but I just didn't have as much juice out of the hole as I usually do.

Today I did (from the ground):

Close-Upright: 135 x 3, 155 x 3, 175 x 3
Medium-High: 225 x 3, 245 x 3, 265 x 3
Wide-shrug+: 275 x 3, 295 x 3, 315 x 5 (hang)

Followed that up with some 200lb pull-down abs (3 sets of 12,10,10). Tried to do wome bicep work after that; but I was just out of energy. Seriously -- tried to do one rep and just said "eff it." :r

Not a bad day; but not a great day....

[King James]

No lifting for me for the rest of the week. Tennis elbow flared up yesterday after playing handball with some friends without warming up my arm enough. I got hit in the elbow mid throw too and today elbow hurts like hell. A lot of icing and taking it easy and hopefully will be ready to rock for game on Saturday

[icehog3]

Rocked the back today.....Bent Over Rows, T-Bar Rows, Deadlifts, Dumbbell Rows, Pull-ups, Pulldowns. I am all rowed out. :D

[BigFrank]

Glad ya guys are tearing it up good!
Off to the gym in a little to do some assistance junk.

[icehog3]

Glad ya guys are tearing it up good!
Off to the gym in a little to do some assistance junk.

Tear it up too, Frank!

[BigFrank]

Back from the gym.
Nothing special to be honest. I felt fat today.

[The Professor]

Back from the gym.
Nothing special to be honest. I felt fat today.
Welcome to my life. :r

[BigFrank]

Welcome to my life. :r
LOL

[icehog3]

Tendons/ligaments in my shoulders are REALLY getting sore. Time to get back on the glucosamine/condroitin/MSM train, I fear.

[Stig]

Apparently if you press the equivilent of a small sedan with your legs on a fairly regular basis it can lead to a stress fracture. :( No gym for a while now. Left foot is in a very large walking boot for at least a month or more.

[PeteSB75]

Apparently if you press the equivilent of a small sedan with your legs on a fairly regular basis it can lead to a stress fracture. :( No gym for a while now. Left foot is in a very large walking boot for at least a month or more.

Damn, that sucks. You going to be able to march in your parades for the 4th? Could always slap a saddle on that new puppy of yours and ride :ss

[Stig]

Damn, that sucks. You going to be able to march in your parades for the 4th? Could always slap a saddle on that new puppy of yours and ride :ss

Stand still performances only for at least a month, may have to rent a segway

[The Professor]

Stand still performances only for at least a month, may have to rent a segway
Be careful about those Segways ... they have the tendency to make you look like a douche bag. ;)

In all seriousness, though, take care of yourself, Bro. Sorry to hear about the fracture and I hope you heal faster than the doc expects!

[BigFrank]

Tendons/ligaments in my shoulders are REALLY getting sore. Time to get back on the glucosamine/condroitin/MSM train, I fear.
I take it year round Tom. I would recommend the same. Sorry to hear ya getting a little busted up ( old ) happens to the best of us :D :r

Squatted Tonight...
545x3...Other than that I felt sluggish and tired, although I did hit a PR. At one point I laid on the gym floor for 10 minutes just being a bum.

[King James]

Elbow is prolly 85%. Hopefully will be good to go for game tomm otherwise will just play thru it anyways.
Posted via Mobile Device

[PeteSB75]

Stand still performances only for at least a month, may have to rent a segway

Feel better man. Let me know if you need anything.

Squatted Tonight...
545x3...Other than that I felt sluggish and tired, although I did hit a PR. At one point I laid on the gym floor for 10 minutes just being a bum.
Congratz on the PR, even though you felt like a bum :ze I did too, today. Sleep has been off all week, but I feel a bit better after hitting the gym this morning, even though I didn't push weight on anything.

Squats
285x5
295x5 2 sets

Power Clean
130x5 3 sets

Bench
170x5 3 sets

Will see how much longer I want to keep on with this particular workout pattern. My lifts have been going up, but it's definitely slowing.

[BigFrank]

Went to the gym today. Did some pull downs and rows. Then a little bicep and ab work. I usually do not go on Sundays, but I wanted to get out of the house and needed to do something that did not require me to spend money.
Ive eaten too many cookies today.

[icehog3]

Woke up yesterday and could harly stand up...lower back (happens a couple times a year). Today was even worse, could hardly walk most of the day. Better tonight, but I am gonna skip the gym tomorrow too....might try to skate tomorrow night if I can get the skates on, as skating always seems to loosen it up.

[The Professor]

Woke up yesterday and could harly stand up...lower back (happens a couple times a year). Today was even worse, could hardly walk most of the day. Better tonight, but I am gonna skip the gym tomorrow too....might try to skate tomorrow night if I can get the skates on, as skating always seems to loosen it up.
I remember the last time that happened to you, Admiral. Ouch! I hope it trues up fast, Brother!!! :tu

[PeteSB75]

Woke up yesterday and could harly stand up...lower back (happens a couple times a year). Today was even worse, could hardly walk most of the day. Better tonight, but I am gonna skip the gym tomorrow too....might try to skate tomorrow night if I can get the skates on, as skating always seems to loosen it up.

Having no medical expertise whatsoever, I prescribe a steady diet of 898 Varnished and single-malt. Try it for a week and then get back to us.

Seriously, feel better. Do some yoga or pilates. Or find a sweet young yoga teacher to help you... :ss

3mi jogging this morning for me. I think I need new running shoes soon, or maybe I just need to stop squatting in mine.

[The Professor]

Doing a "conventional" 4-day split until I move. So today was chest & tri. :tu My stuff was pretty lame; but a ginormous football player asked me to spot his bench a few times. I think the last one was 435 x 3. :eek: That was pretty awesome to help with. :r

Good lifts for those of you who make it in today.... :ze

[icehog3]

I remember the last time that happened to you, Admiral. Ouch! I hope it trues up fast, Brother!!! :tu

After a steady diet of Vicodin and anti-inflammatories, I think I will be able to skate tonight Dokk, and get back into the gym tomorrow. I have to see how it feels after wearing the duty belt, but right now I am optomistic! :D

Having no medical expertise whatsoever, I prescribe a steady diet of 898 Varnished and single-malt. Try it for a week and then get back to us.

Seriously, feel better. Do some yoga or pilates. Or find a sweet young yoga teacher to help you... :ss



Lots of sage advice there, Pete....I am going to try to combine the liquor and the yoga teacher and see how it improves my back. If it doesn't, at least it will improve my mood! ;)

[PeteSB75]

Lots of sage advice there, Pete....I am going to try to combine the liquor and the yoga teacher and see how it improves my back. If it doesn't, at least it will improve my mood! ;)

Just make sure he's cute :ss

[icehog3]

Just make sure he's cute :ss

It will be one of your ex's. ;)

[BigFrank]

I dunno bout you guys but most of the pilates / yoga girls round here are like 50 with leather skin and hooker faces. Not to mention the lack and tightness of said missing clothing is disturbing.

Ice, heat repeat. Get a foam roller Tom. 10 bucks. Thank me later.

Bench-
410x5 - 5th rep was a total eye busting, tricep destroying, chest tearing grind of a press. It sucked.
Did some incline then stared at some chick and honestly debated for at least 35 minutes whether or not she got a boob job. I talked this over w/ my training partner. He agreed. Then I asked her and she said yes. To make this situation less awkward I complemented her and told her SHE looked great. I consider this a bases loaded bottom of the 9th save. 3-2 count of course.

I'm going to eat some McDonald's then feel sorry for myself later.

[PeteSB75]

I dunno bout you guys but most of the pilates / yoga girls round here are like 50 with leather skin and hooker faces. Not to mention the lack and tightness of said missing clothing is disturbing.

Ice, heat repeat. Get a foam roller Tom. 10 bucks. Thank me later.

Bench-
410x5 - 5th rep was a total eye busting, tricep destroying, chest tearing grind of a press. It sucked.
Did some incline then stared at some chick and honestly debated for at least 35 minutes whether or not she got a boob job. I talked this over w/ my training partner. He agreed. Then I asked her and she said yes. To make this situation less awkward I complemented her and told her SHE looked great. I consider this a bases loaded bottom of the 9th save. 3-2 count of course.

I'm going to eat some McDonald's then feel sorry for myself later.

Nice work. The bench, I mean, not the girl, tho that was good as well, I'm sure :ss

Felt pretty good this morning.
Squat
285x5
295x5
305x5 New PR

Press
115x5
120x5 2 sets

Dead
265x5

Funny, I have just not been feeling strong every day going into the gym. I have been feeling tired and beat up, and then I go out and have a pretty good lifting day. If I ever get my sleep in line, I'll be a monster, I'm sure :D

[The Professor]

Back and bi today.

Deads: 135 x 10; 225 x 8; 275 x 6; 315 x 5, 5, 5, 6; 405 x 1.5 (oops ... ran outta gas)

Pull-downs: 185 x 10; 210 x 8, 8, 8

Cable low rows: 210 x 10

Cable EZ curls: 80 x 10, 90 x 10, 100 x 8

Hammer curls: 30 x 8, 30 x 6

Called it a day....

[PeteSB75]

Can you squat like this?

http://www.kfbk.com/cc-common/news/sections/newsarticle.html?feed=104673&article=5513941

[BigFrank]

Deadlifted bout an hour ago.
Pulled 545x5. As usual my lack of attention and conditioning has made me get super lazy at high reps. I think honestly I could have pulled that weight at least 8 to 9 times. But the 5th went up, I held it for a second, dropped it, then sat down.

Funny really, I've gotten stronger and lazier at the same time. Almost ironic. My hands also are sore.

[Chris.]

Isn't the deadlift just a power clean without pulling up onto your chest? that's A LOT of weight man!

[PeteSB75]

Isn't the deadlift just a power clean without pulling up onto your chest? that's A LOT of weight man!

The bottom half of the power clean is similar to the motion of a deadlift, but they are very different exercises. The speed and explosive nature of the power clean train for power, rather than pure strength, like the dead.

[BigFrank]

Isn't the deadlift just a power clean without pulling up onto your chest? that's A LOT of weight man!
Deadlift
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
Power Clean
http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

[PeteSB75]

Frank, you using just a hook grip for that dead, over/under grip, or straps?

[BigFrank]

Frank, you using just a hook grip for that dead, over/under grip, or straps?
I use a hook grip until about 4 plates ~ 400 lbs. After that I start using over-under grip. Chalk, never straps for deadlifts. The only time I use straps is for certain back exercises, mainly pull ups and rows. I want to focus more on using my back more, and they help with that.
Depends on each person I guess. I have never had any issues with hand strength. Granted my hands aren't as strong as some others, I figure as long as I can hold the weight I am deadlifting that's enough for me. If it becomes an issue were my hands are failing before everything else, then I would address my grip strength. Until then its things as normal.

[PeteSB75]

I think I will have to try some chalk. Running into some issues as I increase the weight, but my grip strength does seem to be improving along with my dead, though not quite keeping pace. I'm good at 225 or so, but have a tough time over 250. I started going to over/under at that point, but I really don't like it. My right grip is stronger than my left and combined with the over/under, it seems to throw me off a little.

[The Professor]

I want to just forget about today -- probably the worst leg day I've had in a year. Here's my tip: don't slip on dog drool before you go to the gym for leg work. It helps to not have a lot on your mind, too.

Oy. :(

[The Professor]

I think I will have to try some chalk. Running into some issues as I increase the weight, but my grip strength does seem to be improving along with my dead, though not quite keeping pace. I'm good at 225 or so, but have a tough time over 250. I started going to over/under at that point, but I really don't like it. My right grip is stronger than my left and combined with the over/under, it seems to throw me off a little.
Chances are, your gym prohibits chalk because it makes a mess. If that's the case, you can buy "liquid chalk." It's not nearly as good; but it's better than nothing for adding a little stick to your grip.

[PeteSB75]

I've seen guys using chalk there in the past. In any case, I never see more than 1 or 2 employees there when I am in at 5, so I'm fine. :ss

[Starscream]

Post workout protein shake - Body Fortress Whey Protein.
http://www.walmart.com/catalog/product.do?product_id=10322405
Is this product sufficient?

[The Professor]

Post workout protein shake - Body Fortress Whey Protein.
http://www.walmart.com/catalog/product.do?product_id=10322405
Is this product sufficient?
I *think* that's made by Met-Rx. Honestly, though, I'd go for Optimum Nutrition's 100% Whey.

http://www.bodybuilding.com/store/opt/whey.html

ADB is going to tell you the same thing. I recommend the Rocky Road flavor (ADB's favorite, too) because it tastes awesome. :) That and a good multi (I use OptiMen, by Optimum Nutrition too) should help.

And drink LOTS of water. :al

[Chris.]

Post workout protein shake - Body Fortress Whey Protein.
http://www.walmart.com/catalog/product.do?product_id=10322405
Is this product sufficient?

I use this. Chocolate is the best flavor. Cookies and Cream is TERRIBLE. Haven't had the strawberry. It really depends on your goals. Some people use muscle milk because it helps you gain weight more. It has more sugar than body fortress does. It has a lot of protein in it and it's cheap. Big selling point to me.

[Starscream]

I use this. Chocolate is the best flavor. Cookies and Cream is TERRIBLE. Haven't had the strawberry. It really depends on your goals. Some people use muscle milk because it helps you gain weight more. It has more sugar than body fortress does. It has a lot of protein in it and it's cheap. Big selling point to me.

Looking to lose fat, not gain weight. One scoop of Body Fortress stuff is light in calories but has 23g protein. Muscle Milk is has more sugar than I need.


Thanks for the info, Chris and Dokk.:tu

[Chris.]

In my last sentence I was talking about Fortress. I see now that it looks like I'm talking about MM. I'm pretty sure MM isn't cheap. lol

[BigFrank]

I think I will have to try some chalk. Running into some issues as I increase the weight, but my grip strength does seem to be improving along with my dead, though not quite keeping pace. I'm good at 225 or so, but have a tough time over 250. I started going to over/under at that point, but I really don't like it. My right grip is stronger than my left and combined with the over/under, it seems to throw me off a little.
My gym actually prohibits chalk also. But I use it in front of the owner and she doesnt care. Trick is to not make a ****ing mess honestly.
Pm me your address I'll send ya a block or two. Its 10 bucks for a box of 12 so, I got some extras.

[BigFrank]

Post workout protein shake - Body Fortress Whey Protein.
http://www.walmart.com/catalog/product.do?product_id=10322405
Is this product sufficient?
bump dokks ON push. I like it also, rocky road is good. Right now I use a different brand, but very similar to ON's profile. If ya plan on using a lot, order online and get 5lbs or 10lbs.

[Mugen910]

Hi...My name is Bao and I'm a lazy fuker! :c

[BigFrank]

Hi...My name is Bao and I'm a lazy fuker! :c
lolol
QQ Bao

off to the gym for random accessory craps. Might do some laying around with some sitting, then im going to super set with some stretching and water drinking. Then im going to finish with a post workout drink 24oz curl super setting with some mouth flapping.

imma set a PR.

[Mugen910]

lolol
QQ Bao

off to the gym for random accessory craps. Might do some laying around with some sitting, then im going to super set with some stretching and water drinking. Then im going to finish with a post workout drink 24oz curl super setting with some mouth flapping.

imma set a PR.

:ze


I haven't been to the gym in weeks after the marathon...I need to get back into the swing of things. :(