Re: Pumping Iron with Zemekone and Icehog3
 

This is why your the Master/teacher and Huy is grasshopper:D

Re: Pumping Iron with Zemekone and Icehog3
 

:fu2

Arms today, blasted them. Time to do some HIIT.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, I think close grip bench works pretty well for the center chest and triceps. But I get a spotter any time I can because my wrists are so scrawny and they're tough for me.

Re: Pumping Iron with Zemekone and Icehog3
 

They weren't that close... they were more difficult on the shoulders because the lift used those muscles more. Perhaps I used the wrong technical term, but my hands were spaced pretty much straight from the shoulders (seemed like 9" apart, maybe...?). The EMOM was regular press width apart.

Re: Pumping Iron with Zemekone and Icehog3
 

I did close grip presses today as well. Only 2x15, I get a great tricep workout from it. Dealing with some tendonitis on the right elbow so I'm limited to what I can do when it comes to triceps, but that's one exercise I get in.

Just did my 20 min of HIIT (6x100 yards sprints and 3x60 seconds jump ropes) I hate cardio so I do HIIT instead.

Re: Pumping Iron with Zemekone and Icehog3
 

I too, have weak wrists. When I want to work my center chest and tris on a barbell, I flip my palms from out (like a normal bench press) inward so that they are facing behind me. You'll likely need a spotter because it is awkward to take off the rack, but after about 5-6 reps of medium weight, you really feel the burn! It eliminates the need to keep your wrists so close together and put strain on them.

Re: Pumping Iron with Zemekone and Icehog3
 

Deadlift:
1x5@ 60% 1 rep max
1x3@ 70% 1 rep max
1x1@ 85% 1 rep max
stiff leg deadlifts 5x10-15
Leg press 5x10-15
Box jumps 2x10
Hanging leg raises 5x10
cardio:
treadmill 10mph 10% incline 9 sets of 15sec after each set make sure you bring your heartrate back to 120bpm

funny, today someone asked me if i do cardio, i sed yeah, they sed i do like 30 min a day i sed 2 and a half min later on today :hm

i then had to explain my cardio...

Re: Pumping Iron with Zemekone and Icehog3
 

Front deltoids - lifting a cinder block in the mirror.

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

Yes, actually. Doing front raises with a 25-45 plate, holding on the radius with hands, starting from the navel and lifting, letting gravity push the weight down up until the center of the plate is just above the head.

I find plates (or cinder block) being better than using two dumbbells (easier to hold and lift). Not much weight is needed for front raises if done correct.

Re: Pumping Iron with Zemekone and Icehog3
 

Cool. I'll have to try it.

Re: Pumping Iron with Zemekone and Icehog3
 

Going slow to let the weight fight you is key. Try a 25 lb first and do 10 slow. Decide from there if 35 or 45 is needed. Small muscle group, but stands out visually so you'll see results in no time if this is a regular exercise.

Re: Pumping Iron with Zemekone and Icehog3
 

Explain THIS ! :gary

Rob :tf

Re: Pumping Iron with Zemekone and Icehog3
 

Been getting back into a regular routine after having a busy summer, hopefully I'll be able to keep it up as grad school ramps up. Back/Bis today.

Re: Pumping Iron with Zemekone and Icehog3
 

I will for sure work it in tomorrow. I do the overhead lat raises now with light dumbbells (hands by side raising out to the side and then overhead and back down). This should fit in nicely.

Re: Pumping Iron with Zemekone and Icehog3
 

:(

Re: Pumping Iron with Zemekone and Icehog3
 

ill get it to you i been putting in those 10hr days i owe you and huy some :hn

Re: Pumping Iron with Zemekone and Icehog3
 

I've never picked up Hydrowhey so I can't speak of it. I found Hydrobuilder on sale a few weeks ago and had always been curious to try it. Has lots of good stuff in there (has both Hyrdolyzed and Casein protein, BCAA's, and creapure off the top of my head) and, surprisingly enough, tastes pretty good also (went with vanilla bean).

Re: Pumping Iron with Zemekone and Icehog3
 

Just ribbin' ya, My Brother. Hope to see you at the Fall Classic. :D Ganz says "woof". :)

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah I keep my hands close so thumb knuckle touches nipple....he he...nipple.

Re: Pumping Iron with Zemekone and Icehog3
 

Andrew said "nipple". Twice. My pants are too tight.

Re: Pumping Iron with Zemekone and Icehog3
 

:noon

Re: Pumping Iron with Zemekone and Icehog3
 

I find the name of "close-grip bench press" to be misleading. For me the key to targeting your triceps using a bench press is to keep your elbows tucked in to your sides. Shoulder width grip takes all the unnecessary strain off your shoulders and wrists.

Re: Pumping Iron with Zemekone and Icehog3
 

There are also serveral other exercises that target the tri's better with less risk of injury.

Re: Pumping Iron with Zemekone and Icehog3
 

Hmm... Will this method instead today! Even though I usually don't do them, I think I took "close grip" too literally!

Re: Pumping Iron with Zemekone and Icehog3
 

3-4 fist width apart is enough to get the tri's.

Re: Pumping Iron with Zemekone and Icehog3
 

Roger that! thanks for tip...off to the gym now to try it

Re: Pumping Iron with Zemekone and Icehog3
 

Did shoulders last night and had a good work out. First time my joints don't hurt, finally getting used to the routine.

Re: Pumping Iron with Zemekone and Icehog3
 

Glucosamine/chondroitin. :tu

Had a killer back work out today. Weighted pull ups have become my favorite back exercise by far.

Re: Pumping Iron with Zemekone and Icehog3
 

Personal training yesterday focusing on back. EMOM pull ups (5x) for 10 minutes, bent over rows, flys, wide/natural grip cable rows, lat pull downs, more pull ups to finish.

Re: Pumping Iron with Zemekone and Icehog3
 

high volume back day:
Deadlift 5x15
One arm rows 5x10
Weighted pullups 60
Leg curls 5x10-15
Box jumps 2x10
Hanging legraises 5x10

Re: Pumping Iron with Zemekone and Icehog3
 

Seated Barbell Military, 6 sets from 135 - 225

Barbell Shrugs, 5 sets from 225 - 405

Dumbbell Shrugs, 3 sets from 130 - 150

Re: Pumping Iron with Zemekone and Icehog3
 

i like that... stright and to the point

Re: Pumping Iron with Zemekone and Icehog3
 

Just the basics most days, don't need any fancy schmancy exercises at my age. :lr

Re: Pumping Iron with Zemekone and Icehog3
 

Savage. 225 military press.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest day today.

(super set)
4x8 incline db 60 - 100
4x8 flat db 70 - 100

(super set)
4x10 butterfly machine
weighted dips - to failure

3 sets of pushups to failure.

10 min of abs

PS you know you're taking too much PW when your pee starts to smell like sour apple.

Re: Pumping Iron with Zemekone and Icehog3
 

Last day of personal training... Legs. Finally learned deadlifts (I wasn't going to do them until someone actually spent time showing me and I felt comfortable). Single leg extensions/curls were done as well... I had the "jello walk" going after all that. Probably gonna feel it tomorrow... :D

Re: Pumping Iron with Zemekone and Icehog3
 

No Hoops?????

Rob ;s

Re: Pumping Iron with Zemekone and Icehog3
 

HEY I KNOW THAT DUDE :D

Please change his avatar to read correctly

"Maui Jay"

Rob ;s

Re: Pumping Iron with Zemekone and Icehog3
 

Nope. Not today. You been practicing for the game of the century? Jose vs Rob

Re: Pumping Iron with Zemekone and Icehog3
 

Mr. Gorob23,
Hozzit my Brudda. Hope you had a nice 3 day weekend.

Jdakine:)

Chest & tri's
What's so hard about starting up again after 8 to 10 year out of the gym, is the fact that I'm week as sh***t. The good news is that I'm making small gains and I got my body weight under 250 this past week. Only taking a multi day vitamin, no other supplements at this time.

Re: Pumping Iron with Zemekone and Icehog3
 

Legs day today, probably shouldn't have played soccer and basketball earlier, but oh well, it's better than sitting around on my ass.

Re: Pumping Iron with Zemekone and Icehog3
 

4 days off... felt forever. Glad my vacation is over.

Chest day today.

4x12 cable fly
4x10 incline db

super set: weighted dips to failure/cable cross-over

4x10,8,8,6 DB bench

10 minutes of jump rope/abs

Re: Pumping Iron with Zemekone and Icehog3
 

That's way hard core.

Re: Pumping Iron with Zemekone and Icehog3
 

I brought my jump rope with me but used it only on the first day...

Being in Vegas for 4 days is not vacation. All the booze and food is not the business.

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone here know some good things to keep in mind when on a weight lifting break?

I've been working out about 4-5 times a week since July without any long breaks. I just underwent surgery, which requires me to avoid heavy lifting for 1-2 weeks to prevent ripping the stitches. Right now, I'm taking my multivitamins, a couple servings of Syntha-6 (protein), and two servings of BCAAs each day until I can lift again.

Any comments or suggestions? Thanks! :)

Re: Pumping Iron with Zemekone and Icehog3
 

Sometimes rest is your friend. 1-2 weeks will not kill you.

Re: Pumping Iron with Zemekone and Icehog3
 

Check out the guns on this guy 31" Tri's are really creepy, like "lunch lady arms"....

http://img.thesun.co.uk/multimedia/a...n_1582807a.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

As much as I wanted to be as big as possible when I was younger, that's hideous, Moses.

Re: Pumping Iron with Zemekone and Icehog3
 

i take a week off every 5/6ish week to deload. I basicaly just stick to active rest i.e. run, jiu jitsu, swim, basketball...