Re: Pumping Iron with Zemekone and Icehog3 II
 

In all honesty, if you find something that works for you when you bench, stick with it. If it ain't broke, don't fix it but safety is the number one priority. I find that bringing the barbell down to my chest works best for me, so I stick with it. I know some may not be able to because of shoulder issues.

So when I set up for pressing, I basically dig my shoulder blades so that my upper back is tight. Reason for that is, it helps me control the bar more and helps keep my shoulders healthy. I lower it to the base of my sternum, not the top of my chest. Because, the higher it is on my chest, it'll be harder on my shoulders.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I can't edit but the reason for me telling you my approach to the bar is because it does make it easier for me to lower the bar all the way down to my chest rather than a couple inches from my chest.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Huy! I was more worried about the prospect of injury, such as a rotator cuff or shoulder tear in the long run. It was only recently that I started going all the way down, about a month and a half. Thanks for the advice! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Speaking of safety... slightly tweaked the back today doing effing squats. I should have listened to my body. Woke up with a sore back/core from dead lifting already but said eff it, gonna squat today. Also, I haven't back squat in a month or so, I normally do front squats.

Squats: 4x5 and on that last set, I tweaked the back.
Seated leg extensions -- single leg presses: 4x8-10
Smith machine lunges: 4x6-8
lying leg curls -- standing single leg curls: 5x8-10

Some anti-inflammatory and rest. Back at it tomorrow.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Feel better, Huy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Had myself a great push day yesterday, although my wrist has been acting up from throws in karate. Typical push day: Pushdowns, shoulder press, Flyes, etc.

I am am however, adding long chains to the ends of the barbell for bench press so when I lower the bar, I have to explode with my chest in order to raise the bar back up. Went down a lot of weight (chains are 20 pounds each), and felt much more of a pump than with standard bench press. The chains also swing slightly, which makes my stabilizer muscles work as if I was working with dumbbells. Going to see if this helps my overall chest strength.

Re: Pumping Iron with Zemekone and Icehog3 II
 

With a tweaked back, I still managed to get in yesterday and today. Just being careful on which exercise I pick and the weights.

Back and chest yesterday. Mainly for hypertrophy, fairly lighter and higher reps.

Arms/abs today. Felt real nice, haven't given arms a day for themselves on a long time.

Have a good weekend fellas

Re: Pumping Iron with Zemekone and Icehog3 II
 

chains.. ol school! we need to work out soon Rob..


here is my 25lb bulk up, so far.. only have been working out for like 3-4 months now, eating 3300 clean cals a day, meal preping like a mutha!

i feel so much happier and well rounded :tu

http://i10.photobucket.com/albums/a1...ne/BNAbulk.png

Re: Pumping Iron with Zemekone and Icehog3 II
 

Damn Ron! Lookin really good! Bulking up very nicely! Where's your gym?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy leg day for me yesterday! Consisted of deep back squats, and a$$ to the grass front squats, and various ab exercises. Gonna lift back and biceps today!

Re: Pumping Iron with Zemekone and Icehog3 II
 

thanks bud, im tryin! i go to Retro Fitness in Lacey NJ.. brand new gym.. only about 5 months old, its awesome!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gotcha gotcha! How's the lifting been coming? Last time I checked, you were doing a lot of cardio (biking if I remember correctly). If you are looking for a good place that sells supplements, check out the ProSource store in Toms River on Route 37 East. I usually hit up the one in Wall, but they sell protein and other supplements at a fraction of GNC and Vitamin Shoppe prices from my experience.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pull day for me, fellow iron addicts :D

Weighted, Dead-Hang Pull-Ups (these burn like a mother!)
Strict Barbell Curls
Barbell Shrugs
Low Cable Row
Dumbbell Curls
Row Machine (Wide Grip)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy chest day.

Warmed up on the fly machine: 4x10-15 to get some blood going

Flat bench: 4x5 (2 drop set)
Incline db: 4x6
Flat db fly: 4x5
Hammer strength incline press: 3x6-8
Weighted dips: 4x6-8

Had a little time, finished up with some abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day. Thought I would be gassed from working 10 hours today but after a couple scoops of the pwo, I was good to go.

Bent over rows bb: 4x6 (drop set)
Neutral grip lat pull down: 4x5 (drop set)
High rows -- bent over flys: 4x6
DB row: 5x5

Ended the workout with some nice contraction moves. Nice and slow with lighter weights.

Cable lat pull downs(behind neck): 4x15
Reverse cable flies: 3x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rest day for me yesterday, back to the gym today to hit chest, tris, and shoulder. Update to follow!

Starting taking vitamin B3 (niacin), B12, Arginine, and a half scoop of preworkout as my new preworkout. I don't like the jitters and restlessness at night that too much caffeine would give me, so this new concoction is working great for me. B3 give me that "tingly" feeling that I love, the B12 helps give me decent energy, the Arginine gives me a decent pump, and the half scoop of normal preworkout gives me about a coffee cup's worth of caffeine.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hamstrings and shoulders with the wife.

Lying leg curls: 5x8-10
Stiff leg deads: 4x8-10
Seated leg curls (individual): 4x8-10

Seated db presses:4x6-8
Db side delt raises: 4x8 (2 drop sets)
Smith machine upright rows --- db bus drivers: 4x10

Finished it off with some db shrugs, she just watched and said, "eww I don't want traps!"

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quads and Chest today.

Front squats: 4x6
Leg press: 5x8-10 (drop set)
Seated leg extensions (single leg) -- wall sits: 5x8-10

Flat db press: 4x8-10
Decline bb press: 4x8 (haven't done these in a long time)
Hammer strength decline -- cable cross: 4x8-10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome light leg and ab day yesterday (no heavy squats):
Leg extensions
Leg curls
Weighted sit ups
Front squats
Calf raises
Planks

Off to go hit back and bi today before taking the whole weeknd off!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and a little biceps today.

Seated hammer strength row (single arm): 4x8
Seated underhand row: 4x8-10 (drop set. Really nice focus on the lower lats)
One arm lat pull downs w/slight twist: 4x6-8
Bent over db lat raises: 4x8-10
Reverse flys: 4x10-12 (just to get a good stretch)

Standing db curls
21s

Re: Pumping Iron with Zemekone and Icehog3 II
 

Enjoyed a nice weekend off, so no weight lifting for me. My wrist already feels a ton better, plus I've been keeping KT Tape on it which has surprisingly been helping!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wasn't planned but buddy came over and wanted to do deads. Deadlift day.

5x5 deadlifts

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been out of the gym since I was having the 13 day sinus headache issue. Been better for a few days now but haven't been motivated. Need to drag my ass to the gym this week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hard when you're feelin like crap. Hope you get better Tom!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Rob....I actually am better, just need a jumpstart back to the weights now. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

What happens when you stop taking supplements, like whey or a muscle builder? Is there a loss of muscle?

Re: Pumping Iron with Zemekone and Icehog3 II
 

On the contrary actually (at least in my recent experience). I took weight gainer all the way up until December this past year and stood 205 pounds at 6'. For the new year, I stopped taking weight gainer and gave up soda as my New Years resolution and have slowly lost 10-12 pounds since then. Today, however, I hit a personal best on the bench press. I am also way stronger than I have ever been despite the recent weight loss.

I think as long as you eat healthy, that's all you need to gain or keep muscle. :tu. But if you are really concerned about losing muscle, look into Glutamine as a supplement. It's cheap, and it's supposed to prevent muscle loss/catabolism (that's a gross oversimplification, but you get the point). I take it and love it!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day, best day!

Bench Press w/Chains (medium weight, max reps)
Bench Press (high weight, low rep) maxed at 275 for 1
Standing military press
Tricep Pushdowns
Incline DB Press
Overhead DB extension
DB Flys
Weighted Dips

Finishing the day with an hour of karate later tonight :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nothing. Supplements are exactly what it is, to supplement your body after training. If you consume your daily macronutrients, why would there be a loss of muscle? There's no difference between a 4oz chicken breast (around 25grams of protein) and a scoop of whey protein (25grams). You are still getting in protein along with other nutrients that comes with chicken.

Hope that helps, Greg.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breasties today.

Flat bench (pause,push): 4x5
Incline db press: 4x6-8
Incline db flies: 4x8
Hammer strength press: 4x8 (drop set)
Cable flies: 4x10-12

Balled it up for a while. Probably a good thing, I needed to run off some of the things I ate over the weekend.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been doing these a lot lately. I can't push as much weight, but it sure as hell is improving my overall bench and chest strength :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy leg day for me:

ATG Back Squats
Weighted Sit Ups
Calf Raises
Ab Machine
Leg Press

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day. My favorite day.

Bent over bb row: 4x6 (w/drop set)
Seated single arm row, hammer strength: 4x6-8
Wide grip lat pull downs: 4x6-8
High rows: 5x6-8
Reverse cable flies: 3x10
Negative pull ups: 3x5-8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey Huy, do you use wrist straps on back day? I use them a lot, but I've been wondering if I should try to ween myself off them and try to build more finger/forearm strength...I'm torn.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I quit using straps a couple/few years ago, Rob....my grip strength has gone up quite a bit since doing so.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I have a pair of versa grips, works wonder. I try not to use them to build up grip strength. I used it for bent over rows today, that was it. Some times I'll use them for deads but only when I go really heavy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hmmm I'll have to try some experimenting with/without and see what works best. Thanks for the input!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quick speed full body work out today, mile walk with some random animal exercises between laps.

I can't wait for my shoulder to heal if its anything like my elbow then I'll be waiting about 2 years. I think I have about a year or year and a half left.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Doin anything for it? Braces, cortisone shots, rest? Idk much about shoulder injuries (see below**).

KT tape has been providing some mild relief for a wrist injury. It's certainly not as magical as the advertisements make it out to be, but it prevents me from bending in ways that would make it worse, so it's actually been getting better.


**knocks on wood**

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nothing for the shoulder injury, just ice and ibuprofen. I just take it easy on the motions that cause it the most pain, fly's, incline bench.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gotcha, well hope it gets better soon! I had a hard headed friend try to exercise on an injured shoulder and have to get surgery because of it.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Suppose to be a leg day but friend wanted to do shoulders and arms...

Cable side delt raises (single arm) -- bb upright row: 4x8
Arnold presses: 5x8-10
Single arm presses on HS machine: 4x10
DB side delt raises: 4x10-12 (drop set)

Incline curls:5x8-10
Ez bar curls -- rope extensions: 4x10
Weighted dips -- hammer curls: 4x10-12
Skull crushers: 3x15-20

Re: Pumping Iron with Zemekone and Icehog3 II
 

Leg day, tried delaying long as possible. Lazy day.

Seated leg extensions: 5x10
Smith machine lunges: 4x8
Front squats: 3x10, 4x5
Lying leg curls (one at a time): 5x8-10
DB stiff leg deads: 4x10
Seated leg curls: 5x8-10

Did some abs in between exercises.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been training up here in a small town last couple days because of work. Small gym so I have to make do with what they have. Decided to do legs on Tuesday, that way I can hit it twice a week.

Yesterday was chest day. Never thought I would have this problem but their db only go up to 105 :(

Flat db: 5x5
Incline db flies: 5x6-8
Pec deck flies: 5x8-10
Dips -- close grip push ups: 5x10-12

Legs today

Front squats: 4x5, 5x8
Kettle ball lunges: 4x10 each leg
Stiff leg deads db: 4x10
Seated leg curls: 4x12
Lying leg curls: 5x10-12
Single leg extensions: 5x10

GASSED!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Through my first full body cycle after missing 3 weeks....back in the groove.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thumbs up brother. Glad you're back.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks for keeping me motivated while I was pondering my brain tumor, Huy. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Glad you're back, Tom :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thamks, Rob, you guys get me motivated!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Push day for me!

Reached a personal milestone today, which I'm very excited about: 280lb bench press (all the way down to my chest without bouncing). Really hoping to break the 300lb wall by the end of this year :tu

Since it's shown good results for me, I'm going to continue with chains/resistance bands on the bench press to help me build explosive strength when the bar is resting on my chest (which is something I always struggled with).