Re: Pumping Iron with Zemekone and Icehog3
 

Boo...didn't qualify for nationals, competition was stiff. Although a part of me is happy since it would have taken away my entire Spring Leave...

Back in the gym after a brief hiatus...felt great! I was rested and full of energy after the short break.
Dumbbell Chest Press 90x10,8,8,6
Decline Skull Crushers 90x12,10,10,8
Dumbbell Shoulder Press 70x12,10,10,8
Dumbbell Flyes 60x12,10,10,8
Weighted Dips (Chain) 12,10,10,10,8
Side Shoulder Raises 30x12,10,10, 35x6
Downward Tri Extensions 60x10,10,8,6

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry to hear Rob :(

One a good note, I will be trying the decline crushers, thanks to you. Sounds fun.

Re: Pumping Iron with Zemekone and Icehog3
 

New to this thread. Back in the gym consistently after several years off. Alternating cardio with stronglifts 5x5 right now. Just trying to reform the habit of getting to the gym most days.

Re: Pumping Iron with Zemekone and Icehog3
 

FINALLY!

Weighed in at about 148-150 and put up 225 last Friday once on flat bench. Been wanting that for a looooooooooong time now. I was stoked!

Re: Pumping Iron with Zemekone and Icehog3
 

Welcome, Patrick. Yup, reforming the habit is one of the keys, good luck. :tu

Congrats, Dan! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Good stuff! :noon

Re: Pumping Iron with Zemekone and Icehog3
 

Will hit the gym tonight after work, shoulders and cardio.

Re: Pumping Iron with Zemekone and Icehog3
 

Way to go Dan!

Back today, switched my PWO for this week. Started out with deads and managed to get up 375x6, felt pretty damn good. Back workout was good today. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Back and Bi day. Played some intense racquetball for cardio. Pretty sore right now.

Re: Pumping Iron with Zemekone and Icehog3
 

Welcome aboard Patrick...

...:tu

Re: Pumping Iron with Zemekone and Icehog3
 

Chest day (double face-wash...Monday AND a holiday, gym was full of kids with sideways caps). Second chest day in a row where I wasn't 100% strength wise, so I jacked up the intensity again and got a good workout in. Maybe it's time to get back on a ph.

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

Ballplayers and normal guys to the front, Mark.

http://i196.photobucket.com/albums/a.../Verlander.jpg

Old guys trying to feel younger to the back. ;)

http://i196.photobucket.com/albums/a...IVCornhole.jpg

Gang bang wannabe punks to the side..

http://i196.photobucket.com/albums/a...ps891c6b91.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome, Dan:tu

Re: Pumping Iron with Zemekone and Icehog3
 

Last night: Squats, Bench, and Standing Row and some light cardio.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice, good for you. Now, slap ten's on each side and do 245!

Re: Pumping Iron with Zemekone and Icehog3
 

Hit a PR on my clean and jerk last friday, PR in my snatch yesterday and Bench PR today. Although I was nervous benching today after one of the trainers tore his pec the other day. Very happy with my workouts lately.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah buddy :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Better than sand, eh Son? :r

Congrats and keep it up!! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Well after a weekend of Rest and some Back/Biceps, I hit Chest and Triceps today pretty hard. Did some Dumbbell Bench Presses, Straight arm pullovers, Incline Flyes then Overhead tricep extension, Skullcrushers (one of my least fav exercises), Pushups, and Bench Dips. By the time I was doing pushups and Bench Dips I wanted to cry uncle hehe. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

I tired to do tricep dips but my shoulder said NO WAY lol. So I settled for Bench dips. :r

Re: Pumping Iron with Zemekone and Icehog3
 

My shoulder says no to a lot of things lately, ain't that a b*tch? :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

Right elbow starting getting weird on me today in racquetball. Took the day off since I've been going heavy on the dips and curls.

Re: Pumping Iron with Zemekone and Icehog3
 

Therapist let me loose on a 2 mile walk/run today. Felt so good. Have not worked out since Xmas.

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats Chip! :tu

Hope the elbow heals quickly, Rob!

Re: Pumping Iron with Zemekone and Icehog3
 

Yes it most certainly is...

That has to feel good to get back out there! :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Well did some Back and Biceps today...Reverse Grip Pulldowns, Wide Lat Pulldowns, and some incline bent over rows. Then some close grip pullups, bicep curls, one arm preacher curls, and spider curls! Went heavy on most of them till the end. Was dying by the time I hit spider curls and barely got through my sets.:r

Re: Pumping Iron with Zemekone and Icehog3
 

Looks like I'm going to be taking a second rest day (grrrr). I'll be standing duty for the next 6 hours...already finished 1.5....

Maybe I'll bang out some pushups when no one is looking ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Just did legs and then hooped a few games. Yup, still hate legs

Re: Pumping Iron with Zemekone and Icehog3
 

It's a necessary evil.

http://i1150.photobucket.com/albums/...ps4f16de79.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

Yup.

http://i196.photobucket.com/albums/a...hog3/squat.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

:dr:dr

Re: Pumping Iron with Zemekone and Icehog3
 

...:tpd:


Upper body workout yesterday evening:

Standing reverse curls x4/8reps
Standing bicep curls x4/8reps
Standing french press x4/8reps
Standing upright row x4/8reps

Also, started including push-ups now into the upper body routine and everything is feeling really good and strong. Using a couple of large heavy duty trash containers, found they were stable to attempt some dips. That was totally worthless to do at the end of my routine, but, will have to continue forwards with them to work up some reps into that drill.

Have a great Thursday Inmates and pump, pump, pump:tu

Re: Pumping Iron with Zemekone and Icehog3
 

Spinn Class at 6:30, if there's energy after, I'll do some weight, but I tend to be too sweaty after class and don't want to change again to start lifting.

Re: Pumping Iron with Zemekone and Icehog3
 

Good workouts, Mark and Moses. :tu

Scheduled off day today, tomorrow is back and traps.

Re: Pumping Iron with Zemekone and Icehog3
 

Dragging in the office today. Ready to get out of here and head to the gym. Squats, overhead press, deadlifts and some cardio on tap tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

That's a full plate for sure, Patrick. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Not nearly as strong as I wanted to be tonight...was down a few reps in each set and each exercise :hm

Just not my day I guess. Still got a pump though.

Re: Pumping Iron with Zemekone and Icehog3
 

That's how my last couple chest days have been Rob....same as you, I got a good workout anyway...good on ya! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Had a great shoulder workout. And now stuffing my face with chicken and rice.

Re: Pumping Iron with Zemekone and Icehog3
 

Always :)

It was really smooth this week ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Took a huge hit in my game last night to my bad (left) shoulder by a D-man I would guess around 260 lbs.

My shoulder feels better today than it has in 3 months. Go figure, he musta knocked something back into place. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah it was. Got delayed leaving the office and didn't make it to the gym till 8:30. Wife had a rough day so she decided to lift with me to take out her frustrations. All in all a good session despite not much energy heading into the workout.

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone into TRX? Looks to be the rage du jour. Would like to take a lesson and see if it's really all that.

I find I am too old school when it comes to lifting and fitness, but that should not sway innovation from taking its place.

Re: Pumping Iron with Zemekone and Icehog3
 

They actually taught all the cadets how to TRX here at the Academy because that's the only way to work out when you're out at sea ( I used one for 6 weeks underway this past summer). You won't turn into Arnold, but you will definitely build strength and muscle tone. Just by changing the angle of your body, you can make an exercise easier or harder. While I personally enjoy lifting weights, some of the most in shape people I know (ironman winners, marathon runners, tough mudder-ers etc) only work out with TRX. It'll definitely get you into great shape.

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy back today.

T-bars to 315
Bent Over Rows to 315
Cable Rows to 295
Shrugs to 455
Wide grip pullups to failure

Went with a mix of a new pre-workout (for me) mix, PMD Pump Fuel mixed with NO-EXplode. Had great energy throughout the workout.

Re: Pumping Iron with Zemekone and Icehog3
 

Whew that's a lot of weight! I thought I was happy with 235 Bent Over Rows last week ;) Looks like I got some work to do.

Re: Pumping Iron with Zemekone and Icehog3
 

Back is my strong suit, Rob...if only it translated to chest. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Went ham on back today as well, Admiral DBag. Back on the same schedule? :r