Re: Pumping Iron with Zemekone and Icehog3
 

Happy Thanksgiving to my Brothers of the Iron.

Re: Pumping Iron with Zemekone and Icehog3
 

Looking good there Dan. It's slow at first, but stick with it. A lot of people never make it past the first 4-6 months of training.

I'm totally stuffed with food, pie, beer, and soda. Gym tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Ok. So this is my first thanksgiving while being on a diet and I'm not really sure of how to handle it. I've read that most people use today as a carefree day but I'm more concerned with enjoying myself today and then being ok tomorrow. haha.

My normal meal consists of 9oz chicken breast/turkey/tilapia/salmon.

I replaced it with Turkey breast, stuffing, mashed potatoes(small amount), gravy, cranberry jelly sauce, and a slice of pie.

I did this two days in a row. How much damage could I have done? I was at 10.3%BF after monday's weigh in.

Re: Pumping Iron with Zemekone and Icehog3
 

You have likely made your metabolsim much more efficient with your diet and exercise, Frank, so a couple days of cheating won't hurt at all....actually, sometimes I think it actually helps. I usually have at least one cheat day a week.

Re: Pumping Iron with Zemekone and Icehog3
 

I thought I was gonna be in pain all over today... only my lower back hurts. Oh well... time for coffee and a cigar.

Re: Pumping Iron with Zemekone and Icehog3
 

I agree with Tom here. I usually have a "cheat day" once a week and try and get 2 - 3 times the calories I normally get on a normal day. There are many schools of thought on this. I believe that by allowing yourself to enjoy foods that are not clean / diet worthy it keeps you honest the rest of the week when trying to avoid such foods. Also, a big jump in calories proceeded by a day of moderate to low calories causes a spike in your metabolism. I would avoid cheating multiple days in a row or having cheat meals throughout the week. Pick a day a week, eat whatever you want, take the GF / Wife / w/e, out to eat at some restaurant. Stuff your face, drink a few beers. Then the day after back on track with everything. Unless you are doing a bodybuilding show and you're trying to get into the single digits bodyfat wise you'll be fine.
Invest in a foam roller and get some soft tissue work in.
http://www.flexcart.com/members/elit...&m=PD&pid=1468

Also, I use to have a lot of lower back issues because I squat and deadlift on the same day. After your workout hit up the foam roller and do some stretching for your lower back, hips, and hamstrings. That is if you would like to walking like a normal person a day or two after.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the advice guys. I've read that it will help with metabolism but like I said, I haven't had much experience with this. I don't have a show or anything but my nutrition coach is moving me to 8%BF before we lean bulk. I feel so bloated it's disgusting. I'm very good with self control and I almost never cheat since I season my foods well and with variety.

Just wasn't sure of how to approach the Holidays and I'd really hate to move backwards 1% or something stupid.

I had a 1am Freakout session. lol.

Re: Pumping Iron with Zemekone and Icehog3
 

Got gloves and a belt today! :noon

Re: Pumping Iron with Zemekone and Icehog3
 

Screw gloves, get some chalk! :banger

Re: Pumping Iron with Zemekone and Icehog3
 

How do you like using chains? And are following the 5-3-1 protocol?

Re: Pumping Iron with Zemekone and Icehog3
 

To be honest I usually do not use chains often. During that gym session I wanted to do some 3 or 4 board work but only one other guy showed up to train, being the holidays and such most of the guys in our crew are either taking time off or coming in at odd hours. Most of the time I use bands because they are rather easy to set up.

I used the 5 3 1 program for about 9 weeks or so ( havent taken it down from my title yet...lol ) I found it was a decent program but I find it would be better suited for beginner lifters, older lifters or lifters looking to drop some weight or get into better conditioning. Overall it's a great training template because of how simple things are, which is the whole point of it. Plus at this point I am not training 100% raw, I have been working with a new pair of briefs and a new bench shirt.

Re: Pumping Iron with Zemekone and Icehog3
 

quick question on frequency... Do people go daily and if so, how do you break up the excercises? I presently go 3x weekly and kinda want to start going more...

Re: Pumping Iron with Zemekone and Icehog3
 

Are you doing full body, or body part splits? I generally lift 3x/week and do legs, chest/arms and back/shoulders as my split. Lots of different ways to play it. When I was lifting 4x/week regularly, I would do legs, chest/tri, back/bi, shoulders/abs.

Back/shoulders yesterday. Damn holidays messing with my groove...

Re: Pumping Iron with Zemekone and Icehog3
 

Still enjoying the heavier lifting, less cardio, and not-so-strict diet. Over the last 3 weeks my weight went up 3 pounds but that's with a 4 pound muscle gain according to the BMI thingy. Going to stick with this plan for 2.5 more weeks, then a 2 week break in Florida for the holidays. I'm telling myself the vaction will have some jogging, pushups, and situps, but that's probably wishful thinking. There's a lot of fish to catch and cigars to smoke.

As a side note, I'm loving JM presses on the Smith machine for triceps. New levels of deep muscle pump and some great soreness afterwards.

Re: Pumping Iron with Zemekone and Icehog3
 

I finally made it back to the Gym after being out for 3 weeks with a back problem, 2 weeks of family stuff and then the Thanksgiving Holiday.

I was dragging my feet all the way there but once I got going I was glad to be back. :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Pushing the bench this morning. 200x1, 215x1, 235x0, 235x1, then 200x5. Missed my first attempt on the 235, set up too far down the bench and couldn't bring it over to do the lift. Hit the second try, but was a bit too gassed to get through the rep-out at the end. Tried for a 6th, but had to have my spotter finish it. Tomorrow morning is my squat and dead new 1RM attempt. Looking forward to it :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I break it with lifting/cardio and stretching/cardio days. That way you are not neglecting either equally important function in the gym.

Just as you could do a standard weightlifting day, then a Yoga day, and flip flop.

If you don't do cardio on your weight lifting days, try weights day, heavy cardio day (like Spinning), and then a Yoga day. You'll be able to do one or two of each, each week. You'll be in top shape if you maintain that schedule through the winter no doubt!

Re: Pumping Iron with Zemekone and Icehog3
 

Try 'em with dumbbells :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I have come to the conclusion that dead lifts are impossible. Not to do the weight, mind you, but to keep my back straight. Even with low weight, my back just naturally bends forward. Ugh... drives me nuts.

Squats and good mornings, though, I can keep my back fine for.

Re: Pumping Iron with Zemekone and Icehog3
 

Do you mean that your lower back is rounded?

Re: Pumping Iron with Zemekone and Icehog3
 

that and upper... like... my shoulders go down instead of my chest being pushed out and my back straight. I'm like the letter c.

Re: Pumping Iron with Zemekone and Icehog3
 

IMMO there is always going to be some back rounding / shoulders falling forward on the deadlift. The less the better, but for most heavy pulls there is going to be some.

Re: Pumping Iron with Zemekone and Icehog3
 

but then is seems like I'm lifting with my arms and back... not my legs. IDK... those are just super confusing to me.

Re: Pumping Iron with Zemekone and Icehog3
 

Deadlift is primarily a hamstring, glute exercise. The back is used also during the lift, but the majority of the workload should be done by glutes and hams. The problem most likely is you are not getting, for lack of a better term, your ass low enough when the lift is started. After gripping the bar your hamstrings and glutes should be the primary moving force pulling the bar off of the ground. as is often the case, most lifters will slightly bend the knees and do the majority of the work for the deadlift with their lower back and lats.

Terrible form http://www.youtube.com/watch?v=s2BnM8TKzHs

Good form http://www.youtube.com/watch?v=st8FE...eature=related

Heres a video on Deadlift form
http://www.youtube.com/watch?v=8-O_M...eature=related

Re: Pumping Iron with Zemekone and Icehog3
 

Dead lifts keep chiropractors and surgeons in business.

Re: Pumping Iron with Zemekone and Icehog3
 

Poorly done deadlifts, perhaps. Properly done deadlifts massively reduces the nead for them, as strengthening the muscles around the spine reduces the skeletal strain of everything else.

Re: Pumping Iron with Zemekone and Icehog3
 

Hyperextensions are better suited for strengthening around the spine. I don’t think many fitness professionals would recommend dead lifts for their clients to mitigate future back issues, even if properly done.

The odds are against you if as you age if dead lifts are a regular exercise and even riskier if starting out with dead lifts being older. The same for kettle balls… Relaying what friends in the sports injury business tell me. I am just a messenger. Unless you're doing either with a trainer, it's not worth the risk vs. reward. There are plenty of core building or leg strengthening exercises out there. Mat Pilates or Yoga will build as strong a core.

Someone who lifts weights for the "art" of weightlifting is different, but that is a dying breed and wouldn’t pose this question. Plenty of exercises from clean-jerk into a standing military then into squat even with very light weight that is less risky, easier to learn, and has the same gym cache as dead lifts.

The odds are against you if as you age if dead lifts are regular exercise and even riskier if starting out with dead lifts being older. The same for kettle balls… Relaying what friends in the sports injury business tell me. I am just a messenger. Unless you're doing either with a trainer, it's not worth the risk vs. reward. There are plenty of core building or leg strengthening exercises out there. Mat Pilates or Yoga will build as strong a core.

Someone who lifts weights for the "art" of weightlifting is different, but that is a dying breed and wouldn’t pose this question. Plenty of exercises from clean-jerk into a standing military then into squat even with very light weight that is less risky, easier to learn, and has the same gym cache as dead lifts.

Re: Pumping Iron with Zemekone and Icehog3
 

Is there an echo in here? ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Finished off my 4 week cycle in squat and dead.

Squat: previous 1RM 365
320x1, 345x1, 375x1, 380x1 - Was a bit unsure after the 375 how much I could add, so went conservatively. After the 380, thought I could have done 385.

Dead: previous 1RM 355
300x1, 335x1, 370x1, 375x1 - by the time I was getting to the last set of deads, I was completely spent, so I didn't push that one too much either. Barely got the 375 up, but did, without hitching.

Shoulders/back tomorrow, then finishing a similar 4 week cycle in bench on Tuesday, then an off week. After that, think I am going to switch things up and squat and dead on separate days, maybe move my dead into a back day, split shoulders out to their own day, with abs, and add some different leg exercises to my squats.

Re: Pumping Iron with Zemekone and Icehog3
 

I AM PROCLAIMING THIS MONTH:
DEADLIFT DECEMEBER

today i hit 10 sets of 10 225lbs using only 25 plates...

sorry i havent been around, life kicked in

Re: Pumping Iron with Zemekone and Icehog3
 

Gerry! :D

Re: Pumping Iron with Zemekone and Icehog3
 

mr tom :D

Re: Pumping Iron with Zemekone and Icehog3
 

Gerry! Hope life didn't kick in too bad.

Re: Pumping Iron with Zemekone and Icehog3
 

Great to see you, and Rock the Deadlifts! :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to see you've made a reappearance too :)

What's odd is that I've been doing deadlifts lately with 25 pound weights so I can get that extra few inches of stretch at the bottom. I'm all for deadlift month.

Re: Pumping Iron with Zemekone and Icehog3
 

thanks man!

Re: Pumping Iron with Zemekone and Icehog3
 

To be quite honest Tom, I've been down that road so many times in the course of my life I care to not even look down it...:sh
I do em standing on mats or plates will work also, rather then use 102001 - 25lb plates...can use a box, boards w / e you got laying around.

Off to the gym later for some Benching. I feel good which means I will probably have a **** workout...

Glad to see ya back around to Gerry.

Re: Pumping Iron with Zemekone and Icehog3
 

Yea I use the deadlift platform with the 25 lb plates for an extra stretch. When I do that I'm doing them for reps so I don't need 9993889- 25 lb plates like you would :)

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and back this morning. Not much energy, yesterday wore me out.

Re: Pumping Iron with Zemekone and Icehog3
 

plyoday:

100 yards of frog hops
100 yards of duck walks
5 sets of 20 box jumps
30 min of stairs

later tonight
45 min of mma conditioning
1.5 hours of gi jiu jitsu

Re: Pumping Iron with Zemekone and Icehog3
 

Reps go higher than 5??? Damn....

Re: Pumping Iron with Zemekone and Icehog3
 

I would have never thought that either by looking at my workout log either :r

Hit deadlifts today :D 6sets of 3 reps with varying weights. Also squatted 10 sets of 3 reps with varying weights. That was it because I was pretty dead after all that. Weighed myself (I feel like it has been a while) and I'm down to 224.

Re: Pumping Iron with Zemekone and Icehog3
 

Back, Shoulders, and Biceps earlier for me nothing special. Did some overhead pressing with a 2" axle was pretty brutal.

Re: Pumping Iron with Zemekone and Icehog3
 

My gym did a cool 2 hour nutrition class this morning. I knew most of the basic stuff going in but did learn a lot about anaerobic fat burning, i.e. sprints on the treadmill with periods of walking. My daughters learned a lot (they workout with me) about diet, and they hear things a little better when it doesn't come out of my mouth. Hit a hard chest and tri workout afterwards, thanks to a big cup of coffee and a scoop and a half of Jack3d. :) Nice Bison steak afterward...

Re: Pumping Iron with Zemekone and Icehog3
 

5 sets of 5 deadlifts 315lbs
6 sets of 3 stiff legs 205lbs
Legcurls an extensions...

Re: Pumping Iron with Zemekone and Icehog3
 

Looking good there Gerry.
Lazy weekend for me. Thinking of adding another day of cardio in the routine.

Re: Pumping Iron with Zemekone and Icehog3
 

Do it. Try spin, it's fun. That's what I did this morning.

Re: Pumping Iron with Zemekone and Icehog3
 

Either that, or my hockey team could use a second enforcer, Frank. :) :bx

Re: Pumping Iron with Zemekone and Icehog3
 

Sadly Tom, I could only enforce in the Parking Lot. Not only can I not ice skate, but I cannot honestly think of a Hockey Rink anywhere near here, unless I drive an hour south to the Verizon Center and watch a Capitals Game.

Hockey isn't very big at all around here.

Re: Pumping Iron with Zemekone and Icehog3
 

Too bad Frank, we could have been the twin towers! :D :bx