Re: Pumping Iron with Zemekone and Icehog3
 

Sad sad sad leg day. Squatting for the first time in 4-5 months. Started with warmups. Then squatted 95 x 10. Then squatted 135 x 6, 5, 5, 5, 5. Then some deadlifts: 135 x 10, 5 ... just running out of gas on the second set with my lower back also tightening up. Then some leg presses on a seated machine since both real presses were in use: 255 x 10; 300 x 10, 10. Then I stretched for 10-15 minutes.

I waddled to my car. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Squats and front squats this morning, then some stretching. I need to sleep more.

Re: Pumping Iron with Zemekone and Icehog3
 

No gym today. I'm traveling and am using today as my "off" day. Heading to a local LA Fitness tomorrow, though -- the DrMS and I packed our gym shoes and everything. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders this morning. Herf tonight. Think I might have to quit drinking again to drop the weight I've put on over the last 6 months.

Re: Pumping Iron with Zemekone and Icehog3
 

Used the school gym last night, the dang place is super cold. Had to keep moving around just to stay warm. Knocked out some shoulder and triceps but it feels like I have some sort of weird pinch in the front/top of my shoulder.

Re: Pumping Iron with Zemekone and Icehog3
 

Cest and tris at the closest gym to my mom's in WA. I hope they have protein in the vendomatic down stairs....

Re: Pumping Iron with Zemekone and Icehog3
 

Just eat a chicken or a cow. You'll be fine :ss

Heavy back this morning, deads, bunch of rowing and finished with some lat pulldowns.

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy chest today, flat and incline bench.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm on the last week of this workout routine.. Need to figure out something new :hm

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and tris last night. Been watching my intake again, lost the extra poundage that I gained over the holidays.

Re: Pumping Iron with Zemekone and Icehog3
 

Squats and some abs this morning. I need something else to do on leg days since I decided to dead on back days...

Re: Pumping Iron with Zemekone and Icehog3
 

Squats yesterday... worked my way up; 135 x5, 165 x3, 185 x3, 225 x3, 245 x2, 265 x3, picked up 285, stepped back and held it, then put that sh!t back on the rack... hahaha. Went back and did a couple at 225 bunch at 135 to finish it off.

285 is double my weight (142 still), so I'm pretty close to my goal. If I did less reps of the others, I think I could do it... hell... it hurts my back (where the bar goes) more than my legs... I got a bony back. I'll probably try it in 2 weeks. :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy shoulders this morning. Hit myself in the face with the bar doing hang cleans... Luckily it was not hard, but was still annoying. Spin tomorrow and Sunday.

Re: Pumping Iron with Zemekone and Icehog3
 

Got an email from supplementwarehouse.com for a supplement that is supposed to be the exact same formula as Jack3d, Scivation Quake 10.0. Thinking about trying it considering it is half the price and double the servings.

Re: Pumping Iron with Zemekone and Icehog3
 

Ouch!

I definitely did something to my hip doing deadlifts :td The one side kills and affects my walking. Not really sure what happened.

Re: Pumping Iron with Zemekone and Icehog3
 

hey, folks. been MIA because I traveled and stuff. that said, I didn't let the travel get in my way. I've done full 4-day splits the last two weeks. :D slowly but surely (please don't call me Shirley), I'm getting back in.

:ze

Re: Pumping Iron with Zemekone and Icehog3
 

Had a good shoulders day yesterday and a good upper back day today. Every week is a new high since starting back up. Now if I could only drop more of this fat weight. LoL!

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and triceps are sore as hell! I'm planning on hitting it hard for the next few months and eating protein like a T Rex. Fun times!

Re: Pumping Iron with Zemekone and Icehog3
 

chest this morning. off tomorrow. some days I wonder about myself...

Re: Pumping Iron with Zemekone and Icehog3
 

Squats and front squats today. Shoulder tomorrow, then spin saturday and sunday. :wo

Re: Pumping Iron with Zemekone and Icehog3
 

Squat sets yesterday... 185 x8 x2 sets, 205 x8 x1 set, 225 x5 x2 sets, 135 a bunch of times to finish it off. Then a bunch of other leg stuff. I'm actually feeling it today... :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Legs for me today, too. Pushed myself really hard over the last four day workout split and feeling pretty damn good about it. Diet has been damn near perfect as well. Come on results!

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders for me this morning, some hang cleans, press and upright rows.

Re: Pumping Iron with Zemekone and Icehog3
 

Took the last 3 days off for school and home maintenance reasons. Back at it this morning with a leg workout. I made it up to 225 x 10 on deadlifts today, which is a far cry from my old lifts; but at least I'm on the road to recovery. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy back today, deads, some rowing and some lat pulldowns. Missed monday due to some alarm clock malfunction - me setting but neglecting to turn it on...

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone try VPX NO shotgun? Lot of guys at my gym take it and like it. 10% of me wants to try it, the other 90% is stuck on white flood/jack3d.

Re: Pumping Iron with Zemekone and Icehog3
 

since last thursday I have had my gym time switched from 7am to 7pm, and now I am not sleeping well, I will be able to switch back to am workouts tomorrow, ever happen to you?

Re: Pumping Iron with Zemekone and Icehog3
 

I haven't done evenings in quite some time. I usually wind up not going if I miss my morning workout.

Anyway, gym wasn't open yesterday morning because of snow or something. Sounds like a crap excuse to me, but means I am combining multiple workouts. Chest and shoulders today, hang cleans, flat bench, and finished with press. Makes for an interesting combo.

Re: Pumping Iron with Zemekone and Icehog3
 

Having a hard time figuring out my schedule this semester; but I *think* I finally figured it out. What do y'all think about a 4-on, 3-off schedule. My problem is that Monday is completely shot as I'm occupied with teaching, meetings, and prep from 8am to 9pm+. Tuesday morning, chances are I'm still tuckered out from Monday. Wednesday, I'm on campus early again. I *could* go in Tuesday and Wednesday evenings ... but I HATE my gym in the evening (it's packed, the DBs are out, it's a mess, etc.). That said, I can easily do a Thursday-Sunday 4-day split (which is what I'm trying out this week).

Anyone have any (informed) opinion on a 4-on, 3-off schedule?

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry I've been rather absent from the thread guys. I have a huge school project not to mention I'm in the process of buying a house, so my free-time is at an all time low. Still busting my bawls in the Gym. Hope you're all doing the same.

Re: Pumping Iron with Zemekone and Icehog3
 

Dokk, don't see any reason why not. You might be a little sore from previous days, but you'll get used to it. Just order your workouts so you don't hit similar muscle groups two days in a row. I

Been a crazy week for me. Spin sunday, back monday, chest tuesday. Off yesterday, overslept today, so legs and shoulders tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

My only concern would be frequency. I like to hit muscle groups twice a week. Otherwise you should be fine.

Re: Pumping Iron with Zemekone and Icehog3
 

Question. Flat bench flies or slight inclined flies?

Re: Pumping Iron with Zemekone and Icehog3
 

I usually don't do any flat bench work as it hurts my shoulders. I have at least a little bit of incline on any chest work I do. Not saying that flat or decline stuff isn't good, it just isn't good for me.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm wondering if anyone had some pros or cons regarding chest development. Right now I do flies at a slight incline to help hit both the inner and upper chest.

Re: Pumping Iron with Zemekone and Icehog3
 

With a barbell? Can you do a strict push up without shoulder pain? Incling the bench pushes the wait more towards the shoulders than when flat.

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy back work this morning. Deadlifts, lat pulldowns and then row, row, rowing :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Thought I would mention this here...

I am by no means a proponent of chiropractic, but my girlfriend convinced me to go see her chiro because he uses a technique called Graston. Basically it's just a tool that's like a tongue depressor made out of steel, which he "scrapes" my muscle with. Pretty damn painful, but for me it has really been worth the pain.

I've lifted for about 18 years (seriously for a while as I played Div. 1 football), but I made two major mistakes: 1) I RARELY stretched and; 2) For some reason I hated lifting back so I ended up working out chest twice as much as back. Without getting into an anatomy lesson, this has caused probelms for both. And of late it's really caused problems with my traps, leading all the way up my neck. That tightness has effected EVERY workout. The Graston has basically worked to break up some of that scar tissue, and act like several stretching sessions condensed in to 1. Undeniably noticeable difference in my workouts.

Just my two pennies, hope it helps someone else.
Mase

Re: Pumping Iron with Zemekone and Icehog3
 

Please excuse my ignorance but it's unclear to me how scar tissue is equated/related to not stretching.

Re: Pumping Iron with Zemekone and Icehog3
 

The simple answer is without stretching you're more susceptible to tears/pulls... tears/pulls = scars, body's response to scars = scar tissue. That's what I've been led to believe, could be wrong and frequently am.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice solid week at the gym after almost a month off. It feels good to be in there again! ! !

Going to have to take some time off again though due to a complete change of schedule; adjusting from nights to days. I hope to get into the gym at about 0500 once I get a decent sleep sleeping routine.

Re: Pumping Iron with Zemekone and Icehog3
 

Good heavy chest this morning. flat and incline bench. Tomorrow it's time to squat :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Did incline for my first time really trying it yesterday... definitely harder, but a great workout.

Re: Pumping Iron with Zemekone and Icehog3
 

:hm That sounds fairly logical to me. Although if you think about it isn't weight lifting in essence tearing muscle fibers? I dunno. I'm so confused now. I do know that stretching is essential for healthy tendons but also it's beneficial for muscles too.....I think.

Re: Pumping Iron with Zemekone and Icehog3
 

Mase!!!! Glad to know you're still alive and kickin!

Re: Pumping Iron with Zemekone and Icehog3
 

LOL, yeah, I'm alive but not doing so much kickin my man... slavin' away here in the salt mines. Good to know I'm missed though:)

Re: Pumping Iron with Zemekone and Icehog3
 

I started P90X last night. Focused on Chest, Tri's, and Shoulders.

I don't think my Triceps have ever been this tight and this sore. Intense workout!

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Never heard of Graston, but glad to hear it's helping you!

I can't imagine working out or weightlifting without a warm-up & stretch. It's just been ingrained in me since high school, and hard to break 30 years of habit. ;)

Is stretching something you think you can add to your routine, or is that something that's been ingrained in you? The Graston sounds kinda medieval--I'd want to avoid it!

Re: Pumping Iron with Zemekone and Icehog3
 

Box squats today... seen them done one videos and never tried them... they are WAY harder, but definitely an awesome workout. My legs are spent today...

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I think you can add it, God knows I have! Through high school and junior college I was pretty good about it, but when I got to the University I just got lax with all the, um, extracurriculars. I never lost any speed (which was my saving grace) so I figured I was fine.:sh