Re: Pumping Iron with Zemekone and Icehog3
 

Chest this morning. Last week of the 4 week program. Didn't sleep great last night and felt a little off this morning. Lifts: 210x1, 230x1, 245x1,0. the one rep at 245 I did get, I felt was at my limit, so I didn't want to add any more. I tried a second, but got stuck and had to be pulled out by my spotter. At least I hit a new PR :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Excellent, Pete! :tu :ze

Re: Pumping Iron with Zemekone and Icehog3
 

missed yesterday posting:
5 sets of 5 225lbs flat bench
3 sets of 12 75lbs incline dumbell
25 pullups
50 chin ups

today was plyo day:
100 yards of frog hops
100 yards of duck walks
3 sets of 20 box jumps
5 sets of half court sprints (i hate sprints) :td

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone use an H.I.T. approach for weight training? Just dropped my personal trainer(only using him for nutrition now) and looking for some direction to continue on my own.

Re: Pumping Iron with Zemekone and Icehog3
 

I just learned squats a couple weeks ago, so this was my third time doing them ever. last two times I did 3 sets of 8 at 135. Today I wanted to work my way up (doing 5 or 3 each) and see where I crapped out. Got to 205 and did it twice... third time I had to escape.

I'm pretty stoked on that... I do think I could do sets w/ 165-185 and that's probably what I'll try next week.

Re: Pumping Iron with Zemekone and Icehog3
 

DEADLIFT DECEMBER!

Deadlift: 5 sets of 5 315lbs
Stiffleg deadlifts: 3 sets 10 of 185lbs
Pull througs: 5 sets of 10 of 100lbs
Goodmornings: 1 set of 10 135

Re: Pumping Iron with Zemekone and Icehog3
 

Been hitting the gym 5 days a week for about 2 weeks AND doing the diet thing (6 meals, 3250 cals) of mostly complex carbs, protien and some simple carbs cuz I am a hard gainer. It really gives me a nice "charge" :D Just thought I'd share.

BTW some one mentioned Natures Research Infinity mass builder (I am going for mass)
Thoughts on this???

Re: Pumping Iron with Zemekone and Icehog3
 

Rocked some Back, Shoulders, and Biceps today. Busted out a new PR on the Overhead Log Press. Brutal.
To be honest Ken, I would just stick to what you are doing now. Later down the road, when you have exhausted all " natural " avenues, then look for something like this or the real thing.

Re: Pumping Iron with Zemekone and Icehog3
 

Back at it today, deloading on back and a little biceps with deads,
DEADLIFT DECEMBER!
lat pulldowns, some HS low row and finished off with some 21s.

Re: Pumping Iron with Zemekone and Icehog3
 

I triedn to deadlift Decemeber, Pete, but I could only lock out February. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Deadlift time :wo

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and Lats and some ab stuff today. Oh and whole lot of eating too. :)

Re: Pumping Iron with Zemekone and Icehog3
 

clever :noon :r

Deloading chest today, so a bit of bench, then triceps.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice lite chest work out last night

3 x 12's across the board

incline
flat
cable decline
cable incline
pec-deck

for the last few sets I tried throwing in some push-ups between sets, damn that throws a curveball in the routine.

Out of curiosity, what is the weakest part of the chest or does that depend on the person?

Re: Pumping Iron with Zemekone and Icehog3
 

Deadlifts and legs again today. Just grueling workout. Time for some food!!!

Re: Pumping Iron with Zemekone and Icehog3
 

Legs today... upped my weight for squats and leg stuff in general.

Re: Pumping Iron with Zemekone and Icehog3
 

Great chest and tri workout tonight. Getting awful sore right where my left front delt attaches at the top. No pain during the workout but now it feels strained. Any guesses?

Re: Pumping Iron with Zemekone and Icehog3
 

You should stretch more?

Legs for me today, squats, front squats, and some calves.

Re: Pumping Iron with Zemekone and Icehog3
 

I stretch quite a bit, but could always do more. Taking a dose of scotch before bed, that always helps.:)

Re: Pumping Iron with Zemekone and Icehog3
 

Ice after the workout will help with any inflamation. Be careful with that area and make sure you not lifting beyond the natural movement range.

Re: Pumping Iron with Zemekone and Icehog3
 

Now that I think about it, I threw in a few sets of pretty deep cable crossovers that I usually don't do. Those will not be repeated. Great leg workout today. Threw an extra 10lb on the squat and kept the same reps and sets as last week. Maybe one last trip to the gym tomorrow for shoulders and core work before a nice two week break in sunny Florida. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulder and chest workout yesterday. Really got into some pushups with bands for some added resistance. Also did some work with blast straps that I bought (similiar to trx band but much cheaper).

Back and Biceps today. Going to do some sled work on my makeshift sled at the gym. Just need to come up with something that will give enough friction so the weights don't slide off :hm

Re: Pumping Iron with Zemekone and Icehog3
 

Been trying to use the free weights alot more with the addition of the machines to isolate certain muscles (cybex at my gym) and they really do seem to give me much more of a "pump".

I also notice though that my core is also getting a workout as it needs to support the weight.

Also after about 2-3 weeks the girlfriend has started to notice :D the change and I feel so much better about everything which she noticed too. :D

Of course the diet has changed ALOT too. 6 meals/day 35g ptn, 300 cal plus a little creatine. I did before and I am doing it again.


+2 for exercise

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and a little bit of abs this morning. DB Press, Hang Cleans, and some crunches. Spin tomorrow. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry for my absence fellas. Been a little banged up and fighting off some small cold this week.

Re: Pumping Iron with Zemekone and Icehog3
 

Feel better, Frank.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks there Tom. It hasnt been anything major, but I felt something brewing so I started my anti-cold/flu regiment and I think it kept it from getting full swing.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope you feel better Frank.

Finished up the week doing some back and shoulder work and threw in some ab machine.

Since I was alone in the gym felt like goofing off and tried the thigh press thingy. Read how to use it tried 3 sets of 20, what the hell right :sh, I see the women doing it. 3 days later my groin still hurts :td

:r

Re: Pumping Iron with Zemekone and Icehog3
 

Spin on Saturday. Deads, lat pulldowns, bit of rowing and some curls this morning.

Re: Pumping Iron with Zemekone and Icehog3
 

I was thinking about this today with regards to Propecia. While the main focus of it is hair loss prevention, the Olympics and other committees ban athletes from using it because it allows for more testosterone to be in the bloodstream(jose theodore was not allowed to participate in an Olympics due to taking it). Would taking Propecia along with some kind of pro-hormone supplement essentially create even more testosterone? It wouldn't even come close to taking the real deal but perhaps provide a boost in performance enough so to get some small gains? Some food for thought I guess.

Re: Pumping Iron with Zemekone and Icehog3
 

Christos unless you get it via a prescription you would have to travel down the same road as far as obtaining it as you would the real deal. At that point, I would rather see someone just use the real stuff, that way it's more controlled. Propecia also comes with it's own side effects. And with any testosterone booster, whether it be real test or pro-hormones that side effects and the way your body processes it is going to be the same regardless of how you go about it. Increase in testosterone also increases aromatase enzymes and the chances of side effects.

I know a lot of guys are in the position where they cannot use the real stuff ( work, athletics, fear ) or something along those lines and therefore are tempted to use something that is seen as "legal" alternative, when in all actuality if a real test was done you would test positive anyways due to an increase of free testosterone. If you really want to move down that side of the game, there are ways to obtain the real deal stuff via a prescription. If legal and work related issues are of concern.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the response Frank :) I feel like that's almost exactly what you said about pro-hormones not too long ago.

I merely posed the question because Propecia talk was going around at my house. I looked into it fairly quickly (ie searched google and read a select few articles in about 5 minutes). Then it got me to thinking as to why the IOC would ban it. Looking more into it now, I've simply come to the conclusion that there actually would be zero benefit for anyone to try and take Propecia along with steroids or a pro-hormone. It isn't even proven that taking Propecia increases testosterone levels, and if it did then the affect would be short lived.

Re: Pumping Iron with Zemekone and Icehog3
 

Good lifts this morning, still going fairly light, but it's good to get in and move some. Missed yesterday so did legs and shoulders today, so squats, presses and hang cleans along with some time stretching on the mat and some ab work. Good stuff.

Re: Pumping Iron with Zemekone and Icehog3
 

Howdy, folks.

Back in the gym ... first time posting here in a LOOOOONG time. Damage to my muscles and nerves last spring was worse than anyone thought. I've still got occasional pain and constant numbness in my right leg, so no crazy squats or deads for a while. Between the injury, getting out of the habit, then having a busy summer and fall semester, I've gone to sh*t. I'm sure I weight more than I ever have and I'm weaker than I've been in a couple of years -- a bad combination.

Basically, I'm a weak fatty right now. I guess that just means I have lots of room for improvement. :r

Anyway, the plan for right now is to be getting my cardio back up, start eating better, get things stretching, and start testing out where I'm at in my upper body. So today, I did 32 minutes on the recumbent bike at various levels of tension. Followed that up with a bunch of HammerStrength pull-downs and HS low rows, both working my way up with sets until I was failing out at 4-6. Ended up doing about a half dozen sets of 12 to 5 reps on each. Thought about doing some crunches; but was feeling like puking, so I stopped. :r

Anyway, it's time for me to get back in it to win it. I need to lose some weight and tone up a little before I head to SoCal for a conference in March. I don't want zEmEk0nE to mock me too much. :p

Re: Pumping Iron with Zemekone and Icehog3
 

You'll be back in no time, Dokk. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Admiral. I hope you're right. :salute: :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Went late to the gym, today; but at least I went. :) 32 minutes of cardio, then chest and tris with some curlz for the gurlz at the end. All in all, I've solidified my opinion that I'm a weak a$$ mo'fo. :r I've never been great (or even particularly good) at chest exercises, but tonight's attempt was just pitiful. Oh well -- you've gotta fail to grow.

At least cardio is getting a little easier each day. :wo :r

Time for some salad and lean protein.... :dr

Re: Pumping Iron with Zemekone and Icehog3
 

Welcome back Dokk!

Spin yesterday and today for me. Back lifting tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Pete. :tu

Did legs for the first time in 4-5 months, today. It was sad; but you've gotta start somewhere, right? Started with 15 minutes on the recumbent to warm up. Did leg press, working up with sets of 10 from 0 pies to 8 pies (total, not per side). Did 2-3 sets (can't remember) of 10 with the 8 pies. Then went to do deads. Warmed up with 95lbs for 10, then did 3 sets of 10 with 135lbs. Tried to follow that up with some more recumbent bike, but my calves started cramping. :r

Anyway. I'm gonna keep taking it slowly. I'm not going for bulk right now, anyway. I need to get to the point where I'm not disgusted by how fat I've gotten. I don't want to be "skinny," mind you -- I've never been *that*. But I'd like to tone up a bit and lose some fat before I start thinking about lifting for power again.

Thanks for listening, folks. Logging things here helps keep me honest with myself and accountable.

:salute:

Re: Pumping Iron with Zemekone and Icehog3
 

Starting to lift a bit heavier again after almost a month of lighter weights. Back today, so Deads, lat pulldowns, a bit of rowing and finished up with some supinating curls. A few new years resolutioners in, even at 5 this morning.

Re: Pumping Iron with Zemekone and Icehog3
 

I have never had trouble finding parking at the gym on a sunday afternoon till this time of year. :c

Then again I only went to sit on the bike :D

Re: Pumping Iron with Zemekone and Icehog3
 

it has been warm enough to run outside the last 3 days. I love not having to wait for cardio equipment this time of year

Re: Pumping Iron with Zemekone and Icehog3
 

Oh I am not looking forward to all the New Years resolution people at the gym. It's funny because I definitely spot them out. Maybe there will be some new skinny girl with a skewed body image :)

Re: Pumping Iron with Zemekone and Icehog3
 

Wow. :r

Oddly, there were nearly none when I went today. I think a lot of the resolutioners join the different classes and I went at a time that had no classes. :)

Shoulders today. Bought an iPhone app to help me track everything. It (Gym Buddy) is a pretty good app. No frills -- just a tracking app that will run stats on what you've done so you can track your progress/regress.

Anyway ... another day down. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Nice solid day back after a 2 weeks off, gained a few pounds back :su :td
Incline and flat dumbbell.
Decline machine
Incline dumbbell flys
Decline cable flys

Machine curls
Seated barbell curls
Easybar curls

All 3x12

Re: Pumping Iron with Zemekone and Icehog3
 

Back from two weeks vacay and eating everything that wasn't nailed down. I did run and do sit UPS and pushups 4x while in Florida, but still put on a few pounds. Strict low cal diet and lots of cardio for a few weeks then I am going back to heavy lifting and lots of clean calories.

Re: Pumping Iron with Zemekone and Icehog3
 

Another day down. Did lats and bis today -- mostly lats. Didn't have time for my full cardio because I got drawn into spotting a friend and chatting with another professor who I haven't seen in a while. Didn't get as much accomplished as I had hoped; but I did get a better sense of my limits and managed to get some more muscles to turn on and remember how to do things. :)

Tomorrow's supposed to be an "off" day; but I might save that for Thursday since I'll be traveling tomorrow evening. It's possible that I'll have to take the rest of the week off after that; but we'll see.

Re: Pumping Iron with Zemekone and Icehog3
 

cardio then
back and shoulders didnt start out well, just feeling weak first set of pull ups was only 9 took five sets to get to 30

Re: Pumping Iron with Zemekone and Icehog3
 

Squatted 225 for 3 (with no belt)... Most I ever did before was 205. I'll hit my goal of squatting double my weight (290) soon, I think. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Good job Dan :tu

Chest and Tris for me this morning. Bench, Incline bench and some random arm exercises. Shoulder is bothering me a little, but my wife says I have been sleeping weird with it, so I put some icyhot on and it feels better.