Re: Pumping Iron with Zemekone and Icehog3
 

Started up at the local Crossfit box this week. I guess ill see how far i get until i have surgery.

http://www.crossfitazo.com

yesterday skill/strength was deadlift(2-2-2-2-2) maxed 185lbsx2

Re: Pumping Iron with Zemekone and Icehog3
 

One of my sergeants has been doing crossfit for quite some time and raves about the workouts and the results. Good luck, Devan! :tu

Two off days for me on the DG program as I doubled up yesterday. Heal up, and hit it hard Saturday.

Re: Pumping Iron with Zemekone and Icehog3
 

This is hard:
http://www.youtube.com/watch?v=i-FPG1ruMes

Re: Pumping Iron with Zemekone and Icehog3
 

Since you guys are so sporty, care to jumpstart a noob like myself?

For years now I've been struggling to GAIN weight. I am 6 feet tall and weigh 155lbs. It took me a whole decade to gain 5lbs in weight alone. Was so proud when I moved from 32" waist size to 34"!!

I eat a good amount of food - just this morning I used half a loaf of toast to make me sandwiches (Honey+Butter+Cheese+Jam+Mayo), usually I can eat whatever I want, whenever I want, without any effects besides taking a bit longer in the bathroom. :D I don't drink any pop and I can't have milk so I drink almond/soy/coconut milk.

Got a full set of equipment at home:
http://www.amazon.com/Marcy-MWB-716-...pr_product_top

This bench and other weights, including those weird things that you put on the ground, hold on to and do push-ups with, sorry I don't know what you call them. I've been working out every 2 days or so, doing push-ups, lifting weights while focusing on different parts of the body each time -> working towards exhaustion, I usually finish a rep to the point where I feel like collapsing.

Well, it ain't working. I'm sure I'm doing something wrong. Help. :sh

Re: Pumping Iron with Zemekone and Icehog3
 

Welcome to the club... 5'9" 145ish here (and this is the heaviest I've been). I've been told to eat 3000-5000 calories a day by various people... it is difficult for me to eat that much as I usually eat a lot of small meals a day. Doing that for a while (eating 3000-3300 calories a day) did get me up to where I am now from around 139 where I was before. I'd contemplated some weight gainer type stuff, but quickly shot that idea down because I'd prefer to either do it by eating healthy-ish stuff or not at all.

I've noticed a difference with the "less reps using more weight" approach... I spend less time in the gym and burn less calories, but I'm definitely getting stronger.

As far as the calorie intake, I just kinda stopped counting. I'm happy being the weight I am... I mean, would it be cool to be 185 and all jacked? Sure, but I know I'm a hard gainer... as long as I continue to be able to lift more weight, I'm content.

Good luck on whatever you decide to try, man! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

last night was killer.

AMRAP= as many rounds as possible... for 20min
we had a 3 man group rotating every 5 reps, final count 298

for those who dont know what a burpee box jump is
http://www.youtube.com/watch?v=E5TOVmvuNX4

24" box
http://i94.photobucket.com/albums/l8...227_195739.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

DC/Dan, how much protein do you eat a day? If you're looking to put on muscle mass, you need to increase your protein intake along with the working out. If you don't get sufficient protein into your system, especially right after the workout, the muscles won't repair themselves properly and grow.

Dan, if you have an affinity to artificial ingredients, look at Optimum Nutritions Natural line of protein powders. They contain no artificial ingredients and taste good.

Re: Pumping Iron with Zemekone and Icehog3
 

Just to follow up with the thought about protein. The reading I've been doing the last year points to 1g of protein/day for each lb of body weight. So a 180lb man would need 180g of protein a day. You could get away with taking in less protein, but you wouldn't see the as great of results. Now this is if you're doing a lot of exercise/weights. If you're sedentary or exercising infrequently it won't do you as much good.

Re: Pumping Iron with Zemekone and Icehog3
 

I say you up your protein/carb/fat intake to a macros of 40/40/20. It's a pain in the ass to eat that much every day, everyday, and going to your ORM (one rep max) everytime, but it will pay off. If not...sorry to say but genetics have a good part in 'growing', as well.

Re: Pumping Iron with Zemekone and Icehog3
 

Going to your one rep max every workout will fry your CNS and after about a week or two of workouts you will feel like crap. My current program (Doggcrap), makes me go until failure but it is not my 1-rep max. There is only 3 workouts/week giving ample recovery time. Lifting heavy is great and will lead to growth but just doing 1-rep maxes all the time is just going to get you frustrated and tired very fast.

Plus those that want to put on weight, you need to understand you are going to gain some fat. You can limit the amount of fat by making some smarter food choices. However I don't buy into talk that genetics has a good part in growing. Some part? Yes because elite athletes are a prime example of what good genetics will get you, but under the right methods someone with "bad genetics" can make impressive gains. Protein is not the only player in growth and I wouldn't go more than 3x your body weight. Excess protein is just as easily turned into fat.

Re: Pumping Iron with Zemekone and Icehog3
 

1 rep max sets should only be every couple of weeks or so IMO. You're not going to get results from such limited effort and the injury rate gets higher. Even on a max attempt, afew sets should be done as a warm up.

If you want to increase the amount you lift, 2.5's are your friend, but even with that one's energy level & mind set are not always the same every workout.

Re: Pumping Iron with Zemekone and Icehog3
 

Truth from Christos and Moses, agreed on all points. Maxing (single rep) every workout is counterproductive, and can be dangerous to your body.

Re: Pumping Iron with Zemekone and Icehog3
 

Is one rep max even worth doing? Do you get anything from it other than knowing you can do that higher weight one time?

I ask because I've never done one rep maxes.

Re: Pumping Iron with Zemekone and Icehog3
 

For powerlifters, absolutely.

Maybe once in a while for the curious.

For someone trying to gain muscle or functional strength, probably not.

Re: Pumping Iron with Zemekone and Icehog3
 

Thats what I figured, thanks Tom!

Re: Pumping Iron with Zemekone and Icehog3
 

Started taking Hemovex last week and I feel it much more than Jacked3D.

Not sure if it's that or I'm just making some huge gains. I did 3x10 with 365lb squats, never thought I would be able to do that much, but I did. Let's see how tomorrow goes (chest day).

Re: Pumping Iron with Zemekone and Icehog3
 

i know everyone probly has a different opinions but, Im working on changing or cleaning up my diet for help me gain muscle weight. Are other supplements for protein healthy and/or recommended to add to my diet? If so what kind?

Re: Pumping Iron with Zemekone and Icehog3
 

Question for you guys. Now that I've lost all the weight Im concentrating on building some muscle. One area I'm severely lacking is the back of the upper arm. Is that still part of the tricep or the rear shoulder? What dumbbell exercises should I be doing to target that area? I'm currently doing tricep extensions/kickbacks and dips, shoulder presses and rows and lateral raises. Anything else?

Re: Pumping Iron with Zemekone and Icehog3
 

Bob, are dumbbells all you have access to?

The back of the upper arm is the tricep.

Re: Pumping Iron with Zemekone and Icehog3
 

Right now, yes. I'm looking to join a gym at some point, but up until now I was just concerned with losing weight.

Re: Pumping Iron with Zemekone and Icehog3
 

Do you do dumbbell extensions behind your head?

Re: Pumping Iron with Zemekone and Icehog3
 

Yes, seated on my bench, both arms at the same time with one dumbbell with 30-35lbs. Three sets of 10-12. Then three sets of kickbacks, 10-12 reps, about 12.5-15 lbs.

Re: Pumping Iron with Zemekone and Icehog3
 

That's part of the routine, along with chest and shoulders on the same day. Alternate workouts are back, biceps. Off days are my running days, usually 4-8 miles. Sunday's are rest day.

Re: Pumping Iron with Zemekone and Icehog3
 

Triceps tend to be one of the tougher areas to firm up when one was formerly overweight, Bob. Your body may have become accustomed to the routine and doesn't respond to it well any more. When you join a gym you will have more options with cables, barbells and benches, and one of us can suggest some additional exercises then

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Tom. Ive only just started so I know I shouldn't see results yet. Just wanted to see if I'm at least doing the right exercise with the equipment I have. Time to start looking for a gym when I get home. I have a couple of local friends I can hook up with and give their gyms a try and see what works for me. Would you suggest using a trainer to get started?

Re: Pumping Iron with Zemekone and Icehog3
 

Trainers are quite pricey, Bob, maybe you could pay one for a couple sessions just to show you the movements? Hopefully you can be self-motivated to train, and just rely on them to get you started. If your friends are into it, they might be able to get you started (and for free!) as well.

The only dumbbell movement I really do for triceps are the extensions behind the head. Never got a thing out of kickbacks. Most of my work consists of close grip benching, skull crushers, narrow dips (and sometimes weighted bench dips), and cable work. I am sure some of the other guys here have additinal exercises they can suggest.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks again. I was hoping my friends could help me out as your right, trainers are expensive.

Re: Pumping Iron with Zemekone and Icehog3
 

Not to mention it can put an additional strain on your kidneys. Just remember that when upping the protein, up the hydration.:tu

Re: Pumping Iron with Zemekone and Icehog3
 

Skull crushers, weighted dips, pushdowns, close grip bench. Tom pretty much nailed it. I'd also suggest tricep push ups, or sometimes called diamond push ups.

Re: Pumping Iron with Zemekone and Icehog3
 

Quite familiar with the diamond pushups. Love those. Just need to add back into the routine. Been looking up the skull crusher. Looks like fun. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Question for you guys, I have been working out again (now that I have time), My friend and I always have been going higher in weight during reps, example dumbbell press 65*12, 70*10, 80*10, 85*8; now I'm just going 65lbs for all reps. slowly moving up in weight as I get stronger. What would be best to build strength and muscle? or does it even matter

Re: Pumping Iron with Zemekone and Icehog3
 

Different ways for different people, Greg, and after almost 35 years of lifting I am still learning what works best for me. Pick a program and only stick with it until you plateau, then change things up. To build muscle, you have to use a bit of weight, so with your current program I would pick a weight I could do for sets of 6 to 8 reps rather than something higher than 12.

Re: Pumping Iron with Zemekone and Icehog3
 

Thank you sir!

Re: Pumping Iron with Zemekone and Icehog3
 

got a new PR today.

210lb with 1rep max dead-lift. 7 sets with ample rest period.

I got 1 in at 215 but my back gave a bit so im not counting it.

:wo :wo :wo

Re: Pumping Iron with Zemekone and Icehog3
 

If you want to build muscle, concentrate on form and working the muscle. Weight is weight and you can only lift what you can, but strict form with full muscle range and contraction is critical.

For instance, most people have generally horrible form when curling because proper form knocks the total weight down a lot. Ever use the an Arm Blaster or curl with back against the wall?

Re: Pumping Iron with Zemekone and Icehog3
 

Off the DogCrapp workout for a few weeks, I was starting to plateau on several of the exercises and decided to add some more volume and reps for a few weeks. Reps are up at lower weights, so I am satisifed. I will go back to the DC next month, starting where I left off.

Caught a crappy summer cold in March (lol, been 80*+ here the last couple weeks), so I have skipped two workouts. Undecided if I will give it a go tomorrow, or take another day off.

Re: Pumping Iron with Zemekone and Icehog3
 

Same thing happened with me on DC, Pops. Took off a few days then switched to more volume and (what I think is the key coming off of DogCrapp) lifting explosively. My muscles hated it at first because of all the grinding lifts done in DC, but now it is like my body just takes everything I eat and it goes directly to the right places. Very noticeable pumps.

Re: Pumping Iron with Zemekone and Icehog3
 

Do you guys get use to the effects of preworkouts? After a tub of DS Craze about 3/4 through it the effect was much less. I took 2 scoops the entire time on it.

Trying Cellucor C4, took 2 scoops 5 minutes ago and I'm already starting to feel it. Much quicker than Craze (which said 40-45 minutes), C4 says 20-30 minutes.

Would it be a good idea to buy like 3-4 different preworkouts and use them each once a week, or how do you not get use to them? I really don't want to go into taking more than 2 scoops. I've heard of people taking 3 scoops but usually they have 50+ pounds on me. It also becomes quite a bit more expensive if you take 3 or more scoops.

Re: Pumping Iron with Zemekone and Icehog3
 

THIS! I drives me nuts to see the guy banging out 75s on bicep curls but his entire body is moving back and forth by 1ft. This and your back coming off the bench for bench press.

Re: Pumping Iron with Zemekone and Icehog3
 

While I am typing. I figure I could ask you folks about a few new exercises for chest. I quit the gym to work out at home and I have a pretty solid collection of dumbells going. Bis and Tris are coming a along nicely. What can I thrown in to advance chest development?

Current chest exercises
Lots of pushups - Millitary, standard, wide, decline
Chest press - incline and flat. Bench will not do decline
Flys on the bench

I have been doing pull-ups too. Is there any chest development in that? Seems like mostly shoulders, Bis, back.

Re: Pumping Iron with Zemekone and Icehog3
 

Son, I am having the same results as you getting back to volume for awhile. I am hoping to keep making progress cycling through the two programs for the forseeable future. :tu

Bill, I use several different pre-workout mixes, and I cycle through them. Your system definitely gets "used" to the same type of caffeine and other ingredients after a few weeks, so I find that cycling the different ones keeps me from getting "immune".

As I am sure Christos, Moses and others in this thread will tell you, some of the supplements that work great for one person don't work well for the next, so you have to see which ones work for you. My lineup of PWs that I cycle through includes White Flood, Hemo-Rage Ultra, Jack3d and 1MR.

Chip, I think the benefit of pull-ups for the chest is actually the stretch the pec muscles get when the back muscles are fully contracted. While I don't feel direct work on the chest doing pull-ups, I think the full stretch they get ultimately makes the pecs "fuller".

Re: Pumping Iron with Zemekone and Icehog3
 

I just did 2 scoops of C4 for the first time, while the flavor was great it just didn't give me the energy it should. Instead I f*cked up my left shoulder. I hopefully it will heal up quickly. Doesn't feel like a muscle :sh

Called the company and as I guessed they told me most of the active ingredients are similar and I should just cycle off any preworkout for 2 weeks if I get use to them.

Apparently legally they can't tell you to take more than 2 scoops. I was just going to increase the dosage when I feel 100% again, but I guess I'll try cycling off for a bit or order something else without the same main ingredient. Probably order a few and use them all once a week.

Kind of feeling a crash as well :td

Re: Pumping Iron with Zemekone and Icehog3
 

Do a 20 set rep of bench or flies and immediately go into strict form push up's. Do 20 push up's after each set. If you have to go onto your knees to finish, that is fine as long as the body is straight as board with a contracted core. :tu

Let me know how you make out.

Re: Pumping Iron with Zemekone and Icehog3
 

I used to do something similar that I called, "burnouts." What I would do (and I'd always make it the last chest movement) is use a weight that I could comfortably do ten (flat) bench reps. For the sake of explanation, let's say 100lbs. dumbbells. I would do ten reps, then immediately without rest half the weight (50lbs.) and do ten more reps (focusing on form), and then half the weight AGAIN (25 lbs.) and do ten more reps (again, making sure to keep good form). I would do two sets of these (usually the last weight on the last set I'd do to failure). If your chest isn't screaming at you by the end of the second set...

Re: Pumping Iron with Zemekone and Icehog3
 

F your workout

Rob ;s

Re: Pumping Iron with Zemekone and Icehog3
 

A good chest exercise that I've been doing is a power fly. Use more weight than you would use for a normal fly. When you go down don't go as wide as you would for a fly then come up like a press. Make sure to squeeze at the top and get a good stretch at the bottom.

As far as pull-ups for chest development, I would argue that it does help. What Tom said is how I feel it helps as well. It will make your chest appear fuller and bigger. Plus a stronger back will help in chest pressing exercises.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks a bunch guys. I'll have to try those supersets that Moses mentioned and maybe the powerfly too. Stepehen, I already do that workout, but call them stripsets. THey work great for Biceps too. My forearms are usually on fire by the end.

Re: Pumping Iron with Zemekone and Icehog3
 

My friend is a well known personal trainer around Boston and he does this technique with his clients. I saves a lot of client time for good results. The other thing he does; instead of resting between sets, go onto the treadmill for 5 mintues between exercises. Do 2 min at 3.7 mph flat, 1 minute 3.5mph at 15% incline, and 1 min 3.7 at flat.

Your muscles are "resting", but you are getting burning cardio. He can turn out an incredible workout in 30-35 minutes that people pay a lot for. The whole workout has no down time.

Re: Pumping Iron with Zemekone and Icehog3
 

Are you talking about the stripsets? Yeah, they hurt. I will sometimes do 'high knee obliques' from insanity between sets..

Re: Pumping Iron with Zemekone and Icehog3
 

Not sure if this is in the P90X or Insanity discs, but my uncle just told me about a killer ab exercise. Get into a plank position, bring your right knee as close to your right elbow as you can, then bring it across to your left elbow, back to the right and back to plank. Repeat with the left leg. That's one rep. Do as many as you can. I'm doing 2-3 sets of 10 right now and my abs are screaming.