Re: Pumping Iron with Zemekone and Icehog3
 

IronMan

Re: Pumping Iron with Zemekone and Icehog3
 

I think its a must, I wouldnt train to fail every set but I would recommend following a rep scheme and the last set pushing till failure. I would avoid going to failure on the first set due to the risk of injury due to poorly warned muscles and joints.

Example
Bench 200 x 10 - 200 x 10 - 200 x 10+ ( go to failure )
or
Pyramid set
200 x 10 220 x 8 240 x 6+ ( go to failure )

But of course this discussion will lead us into the never ending topic of to which degree of failure one should push to.

Re: Pumping Iron with Zemekone and Icehog3
 

no worries on me discussing it, its another one of those things I don't do.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm starting to pick up on this. There is so much out there, that it's hard to know where to start. Any suggestions for a newbie to weightlifting for weightloss?

Re: Pumping Iron with Zemekone and Icehog3
 

bodybuilding.com

Re: Pumping Iron with Zemekone and Icehog3
 

Failure, Perry....Failure.

My training sure ain't to fail. ;)

If you want to experience weightloss from lifting, you are going to have to train fast and light....cardio is much more efficeint, when combined with proper nutrition. :)

Re: Pumping Iron with Zemekone and Icehog3
 

How about tips for losing a gut? I don't necessarily want a 6 pack, but just slim the gut and waist down. I was a 34 pants size in high school and now I'm a snug 38 depending on what brand of jeans. I want to get back to a 34 or 36.

Re: Pumping Iron with Zemekone and Icehog3
 

I know :) was trying a play on words.

also to update you I took no Dren today and if I had any caffeine it was from chocolate. :) energy was the same as if taking Dren and my mood was avg. did notice about 330 I was very tired.

Re: Pumping Iron with Zemekone and Icehog3
 

my only tip here is.
spot reduction is a myth.

Re: Pumping Iron with Zemekone and Icehog3
 

1st thing, would be to clean up your diet. Then combine some cardio with weight training 3-4 days per week to start. 20-30 min moderate intensity cardio before weight training. Then follow Tom's advice. Keep rep range 10 +, and keep rest time between sets under 60 secs.
As far as diet goes you would need to post a daily diet for any critique. Main points are
-eat protein with every meal
-eat less carbs, switch poor carb sources ( high glycemic ) with good carbs ( low glycemic)
- eat moderate healthy fats
- eat veggies

for most people looking to loose say 10-20 pounds, a simple cleaning up of the diet and moderate exercise would do wonders over a 4-6 month period.

biggest tip would be, find a routine that fits your lifestyle and find a diet stick and with it for 8-12 weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

maybe some dren left in your system?
I always wondered how long a lot of that OTC supps stayed with ya. you didnt notice any headaches vito?

Re: Pumping Iron with Zemekone and Icehog3
 

nope, the boss was a PITA but no headaches.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like I will not be buying any Dren, Perry...thanks for testing it out. :tu

Good advice on the weightloss, Frank. :)

Re: Pumping Iron with Zemekone and Icehog3
 

ya gotta love those days, I avoid caffeine if i can I crash hard off of it.

was talking to a friend of mine, he was telling me about a supp called "hotrox" he said he got some decent results from it.

Re: Pumping Iron with Zemekone and Icehog3
 

Tom, save your $$ and try vasocharge the sample I got was pretty similar to WF.

Frank I heard of HotRox, I will pass on it at least for now.

Re: Pumping Iron with Zemekone and Icehog3
 

I have never tried any SciVation products, Perry, have you tried any others?

Re: Pumping Iron with Zemekone and Icehog3
 

I have used there Xtend product a couple of years ago mixed decent and had a decent flavor, tastes better then purple wraath and will be going back to it after my WF and PW are gone. I actually got the pins and needles from VC that you and Dokk get from WF.... effen awesome :D

Re: Pumping Iron with Zemekone and Icehog3
 

:tu
:tu
:tu
Thanks to all three of you. Been cleaning up my diet as of late, keeping to a low fat diet. Plan on starting some cardio up very soon.
I'm looking to lose more than 10-20lbs.
Sticking with it is the key for me, though.

Re: Pumping Iron with Zemekone and Icehog3
 

drinking a good amount of water and a MV are good too :)

Re: Pumping Iron with Zemekone and Icehog3
 

BB.com still giving away samples?

Re: Pumping Iron with Zemekone and Icehog3
 

MV?

Re: Pumping Iron with Zemekone and Icehog3
 

multi-vitamin

Re: Pumping Iron with Zemekone and Icehog3
 

I try to drink a gallon of water every day. I've been watching calorie intake. Not so much carbs. Eat whatever strikes me as good. Mainly because when I do get to eat, it's at work at their cafeteria. I usually drink a protein shake mid-afternoon or some peanut butter and crackers. I take a MV called Vitalert. It's got tons of everything. I've only been hitting the gym about twice a week with a little cardio. about a mile on the treadmill to warm the body up and get the heart rate going, then I do lunges, then on to my leg, arm, back, shoulder, chest (whatever I feel like focusing on) workout. I typically have about 30 seconds between sets at 8 to 10 reps in each set.

Re: Pumping Iron with Zemekone and Icehog3
 

I have legs in about an hour...

Re: Pumping Iron with Zemekone and Icehog3
 

Was running behind today; so I only hit some HIIT. Back to the iron tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

I still haven't been able to hit they gym due to whatever it is I strained doing squats last Sunday, but it's been getting gradually better ever since so I'm not too worried about it. I made a discovery today though by taking 400mg of ibuprofin before riding to class, and there's no throbbing headache at all. Is there any reason I shouldn't take 2 ibuprofin and go hit the gym tonight? I was thinking about going light-ish and doing chest/biceps sans cardio to keep my heart rate relatively low.

Re: Pumping Iron with Zemekone and Icehog3
 

ibuprofen doesn't do anything for me.:confused:

Re: Pumping Iron with Zemekone and Icehog3
 

Off day for me, plan on eating some fast food ( hopefully KFC, guitar hero box they sell is the shiznit ! )

Re: Pumping Iron with Zemekone and Icehog3
 

I have been eating so unhealthy because of end of the semester b.s.. Skipping meals, going to buffets, I need to vamp up the intensity in the weightroom to make up for my slack @$$ diet

Re: Pumping Iron with Zemekone and Icehog3
 

I had a nice shoulders/traps/abs day today.
Looking forward to the day off tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Wow. Getting back into shape hurts. Did some easy arm work with some lightweight dumbells and boy am I sore today!

Re: Pumping Iron with Zemekone and Icehog3
 

maybe you should cut the dumbbells in half...








...like your Lusitanias. :dance:

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

I'm always sore to the point of being literally crippled when I lift after a long absence from the gym. Give yourself a week or two to get back in the swing of things, and you shouldn't be too sore anymore after lifting. I usually feel tightness in the worked muscle-groups after I lift.

Re: Pumping Iron with Zemekone and Icehog3
 

Hadn't done any lower back stuff in a while. Did a bunch of back extensions after my chest/tri workout today. Really stiff this afternoon. That'll learn me to skip them...

Re: Pumping Iron with Zemekone and Icehog3
 

Alright guys, so I just completed my first two days back training. My arms are still sore, but managable so I can do arms again tomorrow. But after my leg workout I think I'm gonna be so sore that I probably will have difficulty walking up stairs or bending over. Question: I'm gonna go ahead and do arms again tomorrow, but if my legs are so sore that it hurts to move them, should I attempt to do another leg workout, or should I take another couple of days to rest them?

Re: Pumping Iron with Zemekone and Icehog3
 

If you just started back at the gym, take tomorrow off. Two days in a row after a break is more than enough. Rest up tomorrow, than maybe a lil chest and tris, follow that up with a shoulder calf and ab day. Then a good two days rest. That is what I would suggest.
What's your current routine like now?

As a rule of thumb I always try to keep my training routine broken up as to prevent overtraining certain body parts. Good example of this would be, training back than the following day training legs. To me this is too much stress on the lower back. Similar concept for Chest shoulders triceps and back and biceps. You get the idea.

Next time try some stretching out / foam roller work post workout. Really cuts down on the sore lower back.

Re: Pumping Iron with Zemekone and Icehog3
 

Squats
485x5 - 485x5 - 485x8(PR)
Leg Presses
8 Platesx40 8p x25
Leg curls
100x10x4
Leg Press Calf Raises
210x20x4

Crushed my PR with 3 full reps. Felt unreal.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not at the gym. Training w/ dumbells at home for starters. Gym will come later.
Arms: Curls, inlcine bench press, Seated row to neck, Shoulder press

Legs: Static Lunge, Goblet squats, Dumbell Stepups.

I'm a 6'1" 260lbs fat@$$ who hasn't lifted a weight or worked out serioulsly in about a year (I did some Taebo over the summer:D)
I did both the arm and leg workouts w/ 15lbs dumbells (30lbs total). Yes I'm starting out very lightweight. Even though I'm starting out lightweight, I'm sore as $h!t!

Re: Pumping Iron with Zemekone and Icehog3
 

Hey gotta start somewhere right?

You could toss in some kickbacks or extensions for triceps, maybe 1 arm rows too.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and cardio today.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks. Hope to be in the gym by first of the year. I'll add those to my routine at home for now.

Re: Pumping Iron with Zemekone and Icehog3
 

Since I'm gonna be traveling for a few days (with no weights), I did some posterior chain work today and a little bis

Close-stance Good Mornings 3x10 @ 135
Deadlifts 10x135, 10x225, 6x315, 1x365, 5x315, 10x225
Straight-bar Curls 10x60; 10x70

Re: Pumping Iron with Zemekone and Icehog3
 

woo-hoo

Re: Pumping Iron with Zemekone and Icehog3
 

Leg curls [15 12 10 8 8]x130
Leg Extensions [8 8 8]x190
Hack Squats [8 8]x310 [8]x290
Inverted pull-ups (legs on bench) [12 12 12 12]
Close in cable pull-downs [12 12 12 12]x150
Barbell Curls [8 8]x70 8x60 (form started to fall apart so I went lower)

Now off to get fuel in me and my truck...

Re: Pumping Iron with Zemekone and Icehog3
 

Another off day for me. Nothing special.

http://www.elitefts.com/

25% off belts, wraps, wrists wraps, suits etc. Figured I would let ya guys no. If anyone is in the market for some wraps or a nice belt, wouldnt be a bad idea to grab some.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Frank, I am actually looking for some new straps. :)

Off day for me too....had some unexpected stuff come up yesterday and spent a long day with family. I am just too pooped to pop. :r

Re: Pumping Iron with Zemekone and Icehog3
 

is exam week this week so am not going to be able to go as many days as I would like. Hopefully get to gym at least twice, maybe 3 times this week

Re: Pumping Iron with Zemekone and Icehog3
 

I am getting my arse in gear to go now...still tired, but I gotta hit it hard today.

Jimmy, good luck on the exams!

Re: Pumping Iron with Zemekone and Icehog3
 

heres a wierd thing... the ysay to do armes and chest only every other day... but even everyohter day i dont get the explosion on the "would be" every other day... its almost like i have to wait 4 days before i get a good explosion....