Re: Pumping Iron with Zemekone and Icehog3
 

Good luck, Christos....be careful with bulking too much, it isn't as easy to cut as you might think while still retaining the muscle you have put on. Youth is on your side though. :tu

Been hitting it hard, making strength gains and doing the best I can to control the damage that age does to ones core. Get a much needed 4 days off the gym this weekend, my first significant break since mid-August.

Re: Pumping Iron with Zemekone and Icehog3
 

It will definitely be a gradual bulk and a gradual cutting process. I'd like to hit my highest weight by March and then hit my lowest weight by June/July time.

Tweaked my knee today squatting. I think I was just going too light and came up too quick on a rep.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm trying to gain too.. thanks to the Christos "3000 Calorie A Day" diet. I'm on day 5 and it's a part time job, it seems. Gym about 4 times/week and finally starting to see some gains with what I can bench/lift/press/etc after a long lull of no gains. Got up to 145 lbs (first thing in the morning) and thinking I may actually be able to ht 150. This is easily the most I've ever weighed (and yes, I know that probably sounds pretty funny).

Re: Pumping Iron with Zemekone and Icehog3
 

If you are at 150, the gains will be quite dramatic vs someone weighting 200+.

Re: Pumping Iron with Zemekone and Icehog3
 

I have recently been working out again after a looong slack off period.
Do you guys mind if I chime in here?

Re: Pumping Iron with Zemekone and Icehog3
 

Lifting gains? They were dramatic when I first started going to the gym a little over a year ago or so... I have plateaued for quite a while. Now that I'm getting myself there 4x/wk, I'm finally feeling like I'm stronger. Tis a good feeling.

Now... back to eating... :r

Re: Pumping Iron with Zemekone and Icehog3
 

Tis an open forum, Shane... chime away! :D

Re: Pumping Iron with Zemekone and Icehog3
 

2.5's my friend. 2.5's.... They are a personal trainer's tool of the trade to show gains for their clients. Keep a journal and use micro weights for increases. If every week or two you added an 5 lb to your bench, you will have results that speak for themselves. :noon

Have you considered moving off of primary free weights into Yoga to build power? Shifting focus to Yoga will really make you "stronger" and then circling back to weights you'll notice the improvements with a stronger core allowing more focus on the muscle group you are working on.

One 90 minute class a week (of "Power Yoga") for 10 weeks will transform you.

Re: Pumping Iron with Zemekone and Icehog3
 

Had a great workout yesterday... legs and shoulders. Then, as I was putting my coat on of all things, I felt stabby/tearing type pain in my shoulder. AWESOME!

Ugh... It doesn't hurt too bad today, only at certain times... here's to hoping it's nothing big...

Re: Pumping Iron with Zemekone and Icehog3
 

Put ice on it?

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

I just joined a local gym. It'll be the first time I've set foot in one in about 5 years! Any advice for a start up routine? They've got lot's of HammerPress and free weights.

Re: Pumping Iron with Zemekone and Icehog3
 

Just take it slow and don't overdo the first few workouts, Tim. Getting so sore that you can't train defeats the purpose...and getting injured is even worse. If you haven't trained with HammerPress before, maybe one of the trainers can give you some tips. Good luck! :tu :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Today was my last day on the cycle. It really felt like it kicked in the last week, so I am going to take an anti-estrogen supp. for 3 weeks and start the LG Sciences products again, hoping to build on what I have started.

Re: Pumping Iron with Zemekone and Icehog3
 

Divide your time equally between:

1. Weights
2. Stretching
3. Cardio

No matter which of the three, start your workout by doing 10 minutes on treadmill at 3.5-4.0 mph to warm up.

As icehog3 mentioned utilize the staff to help you out.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the tips fellas, took it light today and did 10 on the treadmill to boot.

Re: Pumping Iron with Zemekone and Icehog3
 

Long time no updates...figure maybe we will get some business as the New Year progresses.

Me, I got cortizone shots in both shoulders a couple weeks ago, and it has made training chest and shoulders much more bearable. No more tears streaming down my
face as I do heavy military presses. :r

Have some ongoing soreness in my right biceps tendon, training through it but it is definitely affecting my arm, and to some extent my back, workouts. Been through this before though, and will get through it again.

Right now trying to train heavy while decreasing my calories by about 50%. Want to try and keep all the muscle while thinning out my torso. So far energy levels have been good for several weeks despite the reduced diet.

So what's up with youse guys?

Re: Pumping Iron with Zemekone and Icehog3
 

have had a sparined Left knee, micro tears in the left shoulder, and sprained left elbow, just been dooing cardio...

today:
hurricane training
deadlifts 5x10
rope pulls throughs 5x10
weighted dips 5x10
abs 5x10

explaination for hurricanes: treadmill 10mph 10% incline 9 sets of 15sec after each set make sure you bring your heartrate back to 120bpm everyother day you raise the time you are running for...

Re: Pumping Iron with Zemekone and Icehog3
 

That sucks. Have you tried taking Wobenzym N? It works great with 40+ years of use behind it.

http://wobenzym-usa.com/

Re: Pumping Iron with Zemekone and Icehog3
 

I have not, Moses, but I would love some more practical information. I tried Animal Flex for a short time, but something in the ingredients brought back my kidney stone issue, which I hadn't had a problem with for several years before starting thr supplement.

Ingredients: http://www.animalpak.com/store/html/...age.cfm?id=299

Moses, have you used the Wobenzym? If so, can you tell me your experiences, or if you have not, can you tell me what you have seen/heard from friends? Thanks, I am always interested in something that may help.

Re: Pumping Iron with Zemekone and Icehog3
 

Does this work? I've always read that if you're losing weight you're losing fat and muscle. I'd love to lose some fat while keeping some muscle, especially after this past month. :D

Re: Pumping Iron with Zemekone and Icehog3
 

It's worked for me in the past.

Re: Pumping Iron with Zemekone and Icehog3
 

Did some web research on the Wobenzym, and think I will give it a try. I'd still like your insight though, Moses.

I hope it wasn't the Bromelain in the Animal Flex that aggravated my kidney stone condition, that seems to be the only common ingredient with Wobenzym that I noticed.

Re: Pumping Iron with Zemekone and Icehog3
 

I have used it and worked pretty well when my back was inflamed. The tricky part with this supplement is that it needs to be taken on an empty stomach; twice a day. You have to plan you day-meals around it. This could be a good thing if you are trying to hone your diet some.

Re: Pumping Iron with Zemekone and Icehog3
 

One thing to consider beyond the acute injury is preventing and/or mitigating inflammation in the big sense. Inflammation is a real negative impact to the body and we should all consider a holistic all encompassing solution that includes, diet, supplements, and pre-post workout routines.

One of the best old school things one can do is ice bathes after working out. Not everyone has access of the cajones to sit in a ice bath, but recovery times after working out are much shorter.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Moses, I am picking up a one month supply to see how it works for me.

Re: Pumping Iron with Zemekone and Icehog3
 

Any routines you guys would recommend? I have been on a hiatus and need a good routine to kick my ass back into shape.

Re: Pumping Iron with Zemekone and Icehog3
 

Weight training? Cardio? Lose weight? Gain muscle? Tone?

It's tough to recommend a routine to someone unless you have at least some idea of their goals.

Re: Pumping Iron with Zemekone and Icehog3
 

Cardio and stretching until you have more details. Everyone benefits from 30-60 minutes of steady, attainable cardio followed by stretching.

To expand on that; I would divide your time equally between weights, cardio, & stretching. Each are equal in importance.

If there's a good Yoga studio around, you can get all three in one shot.

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry, I'm looking for a good weight training routine with some cardio thrown in. Weight training and muscle gain being the major focus.

Re: Pumping Iron with Zemekone and Icehog3
 

I'd do the basics for weight training until you get back into it, and maybe split my routine into 2 or 3 days.

No need to do shaping/refining movements until you get a solid foundation. That being said, I would hit 2 or 3 of the following movements for each bodypart:

Chest:

Bench press (barbell or dumbbell)
Incline press (ditto)
Dips

Back:

Pull ups
Bent Over Rows
T Bar rows
Cable pulldowns

Legs:

Squats
Leg Press
Hamstring curls

Shoulders:

Military press
Seated press (barbell or dumbbell)
Rear delt flyes (dumbbells)
Shrugs

Biceps:

Barbell Curls
Dumbbell Curls
Preacher Curls

Triceps:

Close grip bench press
French Curls
Pushdowns

Vary your movements, order, weights v. reps, etc. Once you feel you need to add more, you can change the routine to something less basic. Though I have been lfting for 35 years, and still do basic movements (varying weight v reps, order, etc) 90% of the time.

Re: Pumping Iron with Zemekone and Icehog3
 

Weider Principles.

Re: Pumping Iron with Zemekone and Icehog3
 

Oldies but goodies.

Re: Pumping Iron with Zemekone and Icehog3
 

Appreciate it :tu, now to get down to it.

Re: Pumping Iron with Zemekone and Icehog3
 

Been very serious about the gym the last couple months (5-6x/week) and pretty sure I broke my finger today at the gym. Effffff. This is gonna make things difficult... I hate injuries because it's so hard at first to miss the gym and then after a period of time, it's hard to get back into it with the vigor I had pre-injury.

Re: Pumping Iron with Zemekone and Icehog3
 

I have continued to work out with broken fingers before, Dan...just try to pick exercises that work around it, even focus on legs if you have to...but stay in the groove. I'm just sayin'.... :)

Re: Pumping Iron with Zemekone and Icehog3
 

That sucks. I guess you won't be curls for a few weeks. See this as a moment to focus on other exercises. Anything that has the hand above the heart should be okay as long as death grip isn't needed. Pull up's with straps, pull downs, squats, shoulders... Cardio in any form could make the blood pound in your finger though, so be careful with that.

If gym is out, at least cut down the food intake until you get back.

Re: Pumping Iron with Zemekone and Icehog3
 

Dan doesn't have any bodyweight concerns, Moses, believe me. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Hahaha... true that. I might even eat more and try to gain some weight during the lull. I can't do it while working out, it seems... ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Dan, rest the finger, and maybe go out for steak and twinkies 5 times a week. You can use it.. LOL. jk man hope your finger heals up soon!

BTW, how did that happen?

Re: Pumping Iron with Zemekone and Icehog3
 

Dan just needs to lock himself in a McDonald's for a month and that may fix his lack of weight problem :r

Ending a workout routine this week. Thinking about getting into some Dogcrapp training on the recommendation of a former bodybuilder, now powerlifting trainer at my gym. I've used some of their principles before to some success but never actually gone all in. We'll see. Also got some ebooks to look over.

Re: Pumping Iron with Zemekone and Icehog3
 

Looked into the Dogcrapp training on a couple websites, it looks pretty intriguing. Might give it a shot at some point, Christos.

Re: Pumping Iron with Zemekone and Icehog3
 

The headrest on the crunch machine... it swung down and the metal bar that holds it hit the finger (right ring finger, right where a ring would go).

Re: Pumping Iron with Zemekone and Icehog3
 

Once (about 20 years ago) I was unloading the bench press and did not see 10lb plate on the end…. Needless to say, it came off and landed directly on my big toe, shattering it into a dozen pieces. Man, did that hurt. Doctor had to cut a hole in the nail to relieve the swelling

Re: Pumping Iron with Zemekone and Icehog3
 

Intensemuscle.com is a forum created by the guy that put together Doggcrapp training. Apparently I've been a member there since 2006 but never posted :sl I used their intense stretching with my work sets and I would get insane pumps. Primarily used it for bicep work.

I'm debating between that and some workouts from Jon Meadows.

Unpaid plug: if you want to gain weight buy a vitamix blender. That thing will make anything drinkable. Equally easy calorie intake. I'm loving it.

Re: Pumping Iron with Zemekone and Icehog3
 

Got it in yesterday, started taking it last night.

Moses, how long does it usually take to feel results...a couple weeks?

Son....gonna try to heal up a couple nagging minor injuries and then give that Dogcrapp a serious look.

Re: Pumping Iron with Zemekone and Icehog3
 

You should feel something within 4-5 days I think. Ready to take a hit from Chara in two weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

4-5 days, awesome, better than I was hoping for Moses.

I'm playing against Chara in two weeks? Sweet! ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Did a modified Dogcrapp workout today....not strict DC, as I felt like I needed a little more volume, but after my two heavy drop sets (dropping reps, not weight), I only did a total of 9 sets for chest before doing the extreme stretching finish. Really feel like I trashed (in a good way) my pecs, going to do something similiar for back tomorrow. If the gains come steady, I will tweak the workouts as I go along to be truer to the DC profile....just tough to lower the volume so much after so many years, but I am trying to give it a go.

Re: Pumping Iron with Zemekone and Icehog3
 

Got back to the gym, last week, after a year and a half hiatus because of working on my degree, and the baby.

It feels a little weird, and I know that it's going to take time to get moving again... but hopefully my body will remember quickly.