Re: Pumping Iron with Zemekone and Icehog3
 

Tom, you take any pre-work out stuff? I started taking Jacked 3D and it has really helped me focus.

Re: Pumping Iron with Zemekone and Icehog3
 

I do, Huy, I mix it up to keep from getting "used to" any one. My current rotation includes:

Jack3d
Hemo-Rage Ultra
White Flood

I have also had good luck with 1MR.

Re: Pumping Iron with Zemekone and Icehog3
 

My buddy gave me a sample packet to try. White flood is disgusting.

Re: Pumping Iron with Zemekone and Icehog3
 

It ain't about flavor, my Brother, it's about results. ;)

Did you have the lemonade? It is very strong tasting. The fruit punch is much more palatable.

Re: Pumping Iron with Zemekone and Icehog3
 

Yes, it was lemonade! Yuck.

Re: Pumping Iron with Zemekone and Icehog3
 

I know that different supplements work differently (or don't work) on different people. White Flood has definitely been one of my most effective pre-workout supps, Huy. If you get a chance to sample the fruit punch, you may be ok with that.

While I love that I found a great tasting, high quality whey protein (ON Gold Standard Rocky Road), in general I don't decide on what supplements to use based on taste, but based on results.

Re: Pumping Iron with Zemekone and Icehog3
 

Yep I totally agree, Pops :tu
Although if I find 2 supplements that work the same for me, taste wins every time.

Leaning out right now. I've found that different foods at different times really makes a difference in fat loss.

Re: Pumping Iron with Zemekone and Icehog3
 

Lean summer Christos coming, we can rock the sleevelesses at Shack. :r

Good back workout today, hit my goals+ on my DC stuff (T-Bar), added some volume work, and was so gassed I could barely grip the bar for my stretching.

Steak and eggs after the workout, thinking some salmon here in a bit.

Re: Pumping Iron with Zemekone and Icehog3
 

starting doing supersets this week...

today was curls with triceps overhead extensions.
dumbbell bench press with bent over dumbbell rows
squats into shoulder press...
goblet squats. (you hold a dumbbell like an oversized goblet and squat)


then while waiting for the woman
upright row into shoulder press
reverse curls into triceps extensions

trying to keep the heart rate high to burn more fat. Any suggestions/tips on super sets would be appreciated.

Re: Pumping Iron with Zemekone and Icehog3
 

I dig those supersets, Bao, I was doing a lot of them before I started the DC program, and I will go back to them again.

For a variation, try doing supersets 1 workout for the same, rather than opposing, bodyparts.

i.e., Pulls up to failure immediately followed by bent over rows (adjust the weight for fatigue).

Incline dumbbell bench straight into dips.

Etc....

I like the sets you are doing, I just change them up sometimes (to two exercises for the same bodypart) to keep mind and body fresh. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Seated Military Press with the bar I was able to get 120 up all by myself (once). Tried 125 and it wasn't going. Oh well... only 25 pounds shy of being able to military press my body weight... I'll take it! :D

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone who can military press their body weight or close it is pretty impressive. Be careful with that exercise; the injury potential outweight's the benefit often on military press with barbell. Many bring the weight too far down or hold weight to wide.

Re: Pumping Iron with Zemekone and Icehog3
 

Love the tips, I'll keep the 1 body part till failure in mind when I'm switching up the routine in 4 weeks. Thanks!

Very impressive Dan but I concur with Moses on this one.

Re: Pumping Iron with Zemekone and Icehog3
 

I was reading about this a while back. Pretty damn intense stuff....

Re: Pumping Iron with Zemekone and Icehog3
 

I bring it down under my chin (but not much farther) and keep my hands maybe 2-3" out on either side past shoulder width. There's a mirror directly in front that keeps me in check. Also, if I get stuck, I can just stand up and put the bar on the rests in front of me (there's 2 behind and 1 in front).

Haven't noticed any pain during or after with the exercise so far, so that's a good thing... :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I do my military presses until my upper arms are just a hair below parallel to the floor, Dan...usually traslates to around the top of my nose. Going below this seems to take the stress off my deltoid muscles and transfer it to other muscles.

Speaking of military presses, hit my DG goals again today, and added some heavy dumbbell presses for volume. Ended the workout with some heavy dumbbell shrugs and thick bar barbell shrugs for grip strength. Some extreme stretching, and it was time for lunch.

Re: Pumping Iron with Zemekone and Icehog3
 

Hmm... that way I think I could probably even do more... can't wait to try it, now... :)

Re: Pumping Iron with Zemekone and Icehog3
 

Just looking in the mirror, I like my arms at 90 degrees at the bottom of the press and barbell should be just below the eyes.

If you do it without any weight, you can feel the deltoid range ends about there. Personally, I like doing "Arnolds" with dumbells more than Military press and hits more regions of the deltoids. With Arnolds, I bring the fist to around low forehead height. Not much weight is needed.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like we're about in the same range, Moses.

I also think the idea of the "weightless" press is a good way to "feel" the range of the deltoid muscles, good call. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

See my range is different for standing MP and seated MP. Seated it is only to my upper lip. Standing I go all the way down to my shoulders but I grip the bar with my elbows up slightly and facing forward. Close to what it would look like if you cleaned the weight to your shoulders.

Speaking to "feeling" the range. I actually stopped listening to music during my weight lifting because I found I was not paying attention to actually feeling my muscles work. Since I've stopped it has made a big difference, especially in my lat development.

Re: Pumping Iron with Zemekone and Icehog3
 

I guess it's all an individual thing, Christos....If I don't wear headphones, boneheads at the gym start talking to me in the middle of sets, peoples' conversations on cell phones on the next bench annoy me, etc....The music lets me focus and keeps the distractions out for me....glad we both found what works for us.

I am thinking my bottom point might be lower on the standing military press as well, I will have to be conscious of it the next time I do them.

Re: Pumping Iron with Zemekone and Icehog3
 

People definitely are annoying, and I have found I opened myself up to conversations I would rather not have. Like you said though I found something that works for me. I'll take the annoying questions and cell phone talkers so I can feel my reps better. Until I can find a gym that is full of guys dedicated like us.

Another thing I noticed with music that I didn't mention before, is that my rhythm would be thrown off by the beats of the music. I would sometimes find myself lifting to the beat of the music. That was another reason I stopped. I do miss the boost music would give me sometimes.

Re: Pumping Iron with Zemekone and Icehog3
 

Definitely sounds like you have found what work for you, Son. :tu

I probably started using my Ipod at the gym 3 or 4 years ago, and have really found it lets me focus on the set. Just another difference that makes the world go 'round. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Music always affects me, so really good tunes pump me up just as much as the espresso shot I have before my gym trip.

This gives me an idea for a thread....... :D

Re: Pumping Iron with Zemekone and Icehog3
 

I love hard rocking blasting music to lift weights. I hate using head phones and find they all fall out, especially if laying on back. Even the wrap behind the ears is not that good. I have had issues using them on my bike when looking behind me for traffic.

Anyone have a head phone set they really think stays in the ears?

Re: Pumping Iron with Zemekone and Icehog3
 

Sennheiser PMX 80 work great for me, Moses.

Re: Pumping Iron with Zemekone and Icehog3
 

I actually prefer my over the ear Bluetooth headset. I usually wear a hoodie so I'll leave my cell in a pocket and get to business :D

Re: Pumping Iron with Zemekone and Icehog3
 

I long for the days of AC-DC just blasting in a weight room where everyone is lifting as much as they can. If there's no chalk dust in the air, it's not a weight room!

Re: Pumping Iron with Zemekone and Icehog3
 

:banger :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I bought a set of Shure ones to use as in-ear monitors while playing shows and now I just use them for everything. Right around $100, but they drown out everything else (great for airplanes and such, too).

Re: Pumping Iron with Zemekone and Icehog3
 

Realized yesterday that no music = lame ass workout... it's hard to get pumped when the regular radio is on and Britney Spears is playing... :sh

Re: Pumping Iron with Zemekone and Icehog3
 

Haha...usually music doesnt dictate my workout. I noticed that my meals 45min before do. Small bowl of pasta at 430 then had a killer workout.
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Re: Pumping Iron with Zemekone and Icehog3
 

It's all different strokes for different folks, Brothers. I never eat before working out, Bao, I find a food in my stomach slows me down (especially carbs). And I can't imagine having to listen to the crap they put on the radio at my gym, sounds much like your gym, Dan. Gimmie a little "Powerage" ro "Highway to Hell" and I am good.

Re: Pumping Iron with Zemekone and Icehog3
 

Enter Sandman :banger

I eat carbs before and after all my workouts. Definitely helps my workouts. A good clean carb source plus some is Surge Workout Fuel from http://www.t-nation.com. Flavor is great, and it goes down like a sports drink.

Re: Pumping Iron with Zemekone and Icehog3
 

Blood centers to the stomach when full; not the muscles.

Re: Pumping Iron with Zemekone and Icehog3
 

That is definitely part of it, coupled with the fact that carbs make me tired. Maybe the blood doesn't center in my brain on a full stomach either. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Just got in the Optimum Nutrition gold standard Rocky Road. Damn tasty :tu

Bodybuilding.com was out of it for quite a bit.

Re: Pumping Iron with Zemekone and Icehog3
 

yeah it's like a science experiment. Some people do well with pre-workout food some do not.

Do you guys do much cardio to burn the fat or stick with mostly lifting? I'm sure the combo of both is ideal but I'm not sure yet what mix yet.

Re: Pumping Iron with Zemekone and Icehog3
 

Skating 3-4 nights a week is all the cardio I need, Bao, I don't do any in the gym.

Re: Pumping Iron with Zemekone and Icehog3
 

i do about 45 mins of treadmill right before listing.. i dont know if its a benefit, but it suits me.. lol

Re: Pumping Iron with Zemekone and Icehog3
 

Over the past couple of years I've come to the realization cardio is not that great for fat loss. I use a sled for my "cardio". I don't consider it cardio because it is more performance based, rips through fat and it builds a ton of muscle in your legs. Plus doing sled work has increased my aerobic work capacity tremendously, and I only do it 2-3 times a week. I would consider adding it to your workouts.

And you can do it very cheaply. I'm lucky my gym has one but I also have one at home that I made out of a tire that I got from a nearby autoshop for free (from their recycle pile). Put some weights in there attached a chain and got down to it. I sometimes use a rope instead of the chain but either can be had for under 10 bucks.

Re: Pumping Iron with Zemekone and Icehog3
 

FINALLY got up 175 on incline bench press... that's 30 pounds more than I weigh. I've tried this a couple times over the past month and couldn't make it happen. Had a friend with me and did it without even the slightest assistance (got it once... tried again about 5 minutes later and couldn't do it for another rep, but still...).

I'm excited about that. :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats Dan! :)

Re: Pumping Iron with Zemekone and Icehog3
 

That's what I figured...I'm trying to shed more fat but I don't want to lose any of the muscle I've been building so far. Thanks.

Congrats on the PR Dan!

I'd skate Tom but I look like a fool on ice. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Doesn't stop me, Bao. :lr

Killed it on back today. Hit my DG goals on bent over rows, added some heavy DB rows and T-bars for volume, then stretching from the pull-up rack with 135 lbs around my waist. Back is trashed, and that's a good thing.

Re: Pumping Iron with Zemekone and Icehog3
 

10 more till plates and quarters! Two plates are around the corner!

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry for the drive by posting, but just wanted to thank Tom. I bought 5lbs of the ON Cookies and Cream last night as I'm running low on my other flavors. Damn fine stuff, much better than the strawberry. Mixed well with my yogurt this morning. Got it at GNC for $45 too.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad you dig the ON, Bob....next, try the Rocky Road. :dr

Re: Pumping Iron with Zemekone and Icehog3
 

The only Rocky Road I like from Baskin-Robbins

Re: Pumping Iron with Zemekone and Icehog3
 

That's good too. :r