Re: Pumping Iron with Zemekone and Icehog3
 

I currently follow a program that has a shortened 3 day a week version. Its a little more geared towards powerlifting, but i am sure with a little tweaking it can be set up for general lifting. Let me know if ya want some details.

Re: Pumping Iron with Zemekone and Icehog3
 

Assistance work day.
I was only working out 3 days a week, but I felt like a total bum. So I bumped to 4 days a week. Thursday are more or less a borderline bullshit day. nothing superheavy mainly assistance work for bench. I do not bother to write down numbers or reps. Just kinda hit some weights, do a little HIT cardio then out of the gym. 45 minutes tops usually.

Standing Military Presses
DB laterals superset with hang cleans
HS shrugs super set with blackouts/skull crushers
kaz presses done with dumbbells
pull ups
hammer curls
suicide sprints


on a side note, I forgot to do neck work LOL.

Re: Pumping Iron with Zemekone and Icehog3
 

Don't forget next time, Frank....don't wanna get turkey neck! ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

I think it would take a lot more than that to get a small neck.:r

Gotta get fitted for a suit for my brothers wedding. its my goal to make it a total pain in his ass getting it tailored hahaha.

Re: Pumping Iron with Zemekone and Icehog3
 

I wouldn't mind taking a look at it....I am mostly trying to loss weight I never had a problem picking up size but looking lean has almost been impossible. Thanks big frank.

Did upper body at home..light weights but till failure.

Re: Pumping Iron with Zemekone and Icehog3
 

When I got married, the Men's Warehouse had to cut one of their tuxedo coats to fit me....all at no extra charge. It was pretty cool. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

I think the tuxes are going to be from a pricey place ( not MW ) I think its funny because her faimly is covering most of the wedding, rich peoples lol!

ps open bar there and yes im getting tanked.

Re: Pumping Iron with Zemekone and Icehog3
 

Friday Squat and Bomb Out Day
Squats
475x3 475x3 475x5(pr) ( went for a 6th rep, and hit the bottom and had nothing, crash bang boom power rack to the rescue hahahaha )
At this point I became enraged. after a 5 min swear fest, I pull my knee wraps so tight my feet were almost numb and racked 500, stood out and had nothing out of the bottom again) I quitted then.
Lunges
135x10x3
Good Mornings
135x10x3
Abs
100 crunches
Grip Strength Training

Shitty day at the gym.hit my 3RM PR, but wanted more. Got really upset. Story of my life.

Re: Pumping Iron with Zemekone and Icehog3
 

what do you do for grip strength? I find my hands cramping up a lot when using heavier dumb bells and seated rows etc..usually towards the end of my workout though.

Re: Pumping Iron with Zemekone and Icehog3
 

Chris for grip look into Captains of Crush :) never heard a bad thing about them.

Re: Pumping Iron with Zemekone and Icehog3
 

That is what I use.
Here is the website http://www.ironmind.com/ironmind/ope...nsofcrush.html

Here is where I purchased mine from.
http://www.flexcart.com/members/elit...lt.asp?cid=223

Here is the rating breakdown.
Guide @ 60 lb.
Sport @ 80 lb.
Trainer @ 100 lb.
No. 1 @ 140 lb.
No. 1.5
No. 2 @ 195 lb.
No. 2.5
No. 3 @ 280 lb.
No. 3.5
No. 4 @ 365 lb.

I currently train with the No.1. My grip training usually consists of 3 sets of 10 squeezes per hand. Also training without lifting straps will increase hand strength.

Re: Pumping Iron with Zemekone and Icehog3
 

I remember reading some time back that if you do pullups..try to incorporate regular towels. Throw them over the bar and use those to pull up onto. Your forearms will burn but the strength can pick up very fast.

Re: Pumping Iron with Zemekone and Icehog3
 

I use to do that! One caution: it kills your forearms so much it may mess up the rest of your back/bis/pull day...

Re: Pumping Iron with Zemekone and Icehog3
 

That's why I deadlift first hahaha!

Re: Pumping Iron with Zemekone and Icehog3
 

Slow as helll at work...

Gonna do cardio, traps, and calves after work...

Re: Pumping Iron with Zemekone and Icehog3
 

yea I was thinking about buying the No.1 captains of crush thing. I know I probably wont be able to squeeze it in all the way but it would give me something to work up to instead of buying one I know I could squeeze all the way and having to buy a whole other set of them down the road. Thanks for the info on that guys!

Do any of you do shrugs? Do you use dumb bells for it or what? How about neck strengthening exercises?

Re: Pumping Iron with Zemekone and Icehog3
 

When I do shrugs it was on a machine used to use barbells though

Re: Pumping Iron with Zemekone and Icehog3
 

I would buy the lower ones opposed to one you may not be able to close. Use one you can close for reps, then when you are ready for the next just buy it. I initially purchased the no.2 figuring my hand strength was great. I was dead wrong. I ended up buying the sport. Once I was closing it 20+ times I picked up the trainer, than same 20 reps got the no.1.

I am forced to do barbell shrugs because my gym's dumbbells go up only to 125. My trap training is on and off. There are a lot of other exercises for building a huge pair of traps. I have been doing a variation of the Hang Cleans which are a hybrid lift, and have noticed a big difference.
Here is a good article.

http://www.elitefts.com/documents/the_yoke.htm

I just starting doing neck work again. I picked up a neck harness awhile back.

Re: Pumping Iron with Zemekone and Icehog3
 

Here is the hang clean.
http://www.exrx.net/WeightExercises/...HangClean.html
I only do 2 parts of this exercise. I dont put it on my chest. Its more like an upright row. But I use heavier weight and use my body to get a little english on it.

Re: Pumping Iron with Zemekone and Icehog3
 

When it comes to grip strength check out www.sorinex.com

They are a local company here in Columbia SC they make the best equipment I have ever used. Its a small family company. The man who started the Company's name is Richard. He is the first person to close the 3 gripper (20 years ago with all the certification b.s) The most recent (2008) and the Oldest (mid 50's) they have a good online forum too that talks a lot about training especially grip work.

For Grip work I like the actual grip weights called "the blob"

sorinexforums.com

Re: Pumping Iron with Zemekone and Icehog3
 

:salute:I like the blob slot better then the grippers too, thanks dave...

Re: Pumping Iron with Zemekone and Icehog3
 

afternoon gym rats...Just got back from a 5k race in somerville, ma. It was cold but fun..everyone running had either a santa hat on or something Xmas on. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Great links big frank! I definitely want to develop my yoke more. I hate how small it is.

Re: Pumping Iron with Zemekone and Icehog3
 

Didn't have a lot of gas in the gym today, but I went through the routine and did the best I could for a low-energy day.

Re: Pumping Iron with Zemekone and Icehog3
 

So yesterday was chest/triceps day. Was over at the inclined bench and was setting some DBs down in front of it to get ready. Twink... Back... Ouch... Not bad, though. Didn't think much of it and did the rest of the workout, no problem. Today I'm walking around shaped like a '?'.

Don't you hate it when you tweak your back in the gym. I mean the irony...

Re: Pumping Iron with Zemekone and Icehog3
 

Cool deal. I love getting out there and just running for fun. My last 3 mile (I know not a true 5k) for our PFT was pretty solid, so I'm thinkin about signing up for a 5k after Christmas Break is over. Although, I'm tempted to go all out again and run another marathon. It was so rewarding this first time around.

Re: Pumping Iron with Zemekone and Icehog3
 

or when you smash your hand on a barbell because some hot chick caught your eye during warmups. LOL

Bench Day
Bench-380x5 - 400x3 - 415x2( 3rd rep I had nothing coming out of the bottom ) this has been happening a lot recently.
Dips-Bodyweight+100x5x2 - +100x9
Abs 100 crunches
Treadmill crap 15 minutes.

Re: Pumping Iron with Zemekone and Icehog3
 

These are often the days when most gains are made.

Re: Pumping Iron with Zemekone and Icehog3
 

agreed, whenever I go into the gym feeling like im going to do well I usually disappoint myself. But on days when I feel like crap I usual hit a new PR.

Re: Pumping Iron with Zemekone and Icehog3
 

Bigfrank did you cut this workout short? Doesn't seem like a lot for a normal bench day? 10 work reps isn't that much volume? Curious as to what type of training you are doing?

Re: Pumping Iron with Zemekone and Icehog3
 

That's what I'm hoping for brother..I'd like to run the Boston again...:tu

I'm just chillin' out in the house till the gf gets home..then off to the gym and see if I can handle BigFrank's regiment. :D

Re: Pumping Iron with Zemekone and Icehog3
 

I am following a low volume high intensity format. Lately Ive been doing a little more than I should. This last wave, all max effort, I am trying to do less volume. I count the dips as a pressing supplement to bench. I could have done a little more, but the program doesnt really call for it. I think i made a post awhile back about the program I am following. If not I can always repost it. Going to give this program another wave, then thinking about running sheiko for 1 cycle.

Re: Pumping Iron with Zemekone and Icehog3
 

good upper body workout today then had to help stack wood back @ home.

Re: Pumping Iron with Zemekone and Icehog3
 

That doesn't bother me so much anymore. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Last night was a good workout night..

Chest
Triceps
Biceps

I need to start bringing a note pad to jot down my progress. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Keep kickin' arse, Bao!

I am headed for a chest and back torture session shortly.

Re: Pumping Iron with Zemekone and Icehog3
 

Have fun Tom..

Tonight = 3miler...

hmm...Ravioli for lunch. :tu

I kind of understand the multi-vitamin and joint supplement thing but
uhm..whey protein is for post workout to help rebuild muscles?

Re: Pumping Iron with Zemekone and Icehog3
 

Whey gets into the system faster than most proteins, so it is recommended to have some whey protein right after the workout to start recovery and rebuilding faster.

Re: Pumping Iron with Zemekone and Icehog3
 

:tu thanks :ze

Re: Pumping Iron with Zemekone and Icehog3
 

legs today after a good upper body workout yesterday

Re: Pumping Iron with Zemekone and Icehog3
 

you can also add a little milk instead of water to whey protein to chase 2tbsp peanut butter for a quick meal too.

Re: Pumping Iron with Zemekone and Icehog3
 

Pull Day
450x5 - 490x3 - 540x5 ( pr )
Good mornings
Pull Downs
Rear Delts
neck and grip work

Good workout today, was feeling like crap all day. Plus smashed my hand bad at work thought I would have a crappy pull session. Hit my goal weight +4 reps today. Not to shabby.

Re: Pumping Iron with Zemekone and Icehog3
 

who walked by? :r

Re: Pumping Iron with Zemekone and Icehog3
 

:r!!!

Re: Pumping Iron with Zemekone and Icehog3
 

That's pretty much my post-workout shake these days...Skim milk, whey protein, glutamine and peanut butter. :dr

Re: Pumping Iron with Zemekone and Icehog3
 

Big Frank good luck with the workout and waves. I am Interested how you fair with this. I find when I am trying to really get my bench going I will bench, but that will only be 1/3 of the work. The other 2/3s include a lot of Lat loading, and tricep work.

Hope it works for you

Re: Pumping Iron with Zemekone and Icehog3
 

3mile run last night on the BORING tread mill but worked up a heck of a sweat with sprints.

started the Whey Protien + joint formula + multi-vitamin too. :tu

Question though..the glucosamene + multi-vitamin says to take these horse pills 3x a day..is that really needed? Can I just get by with once a day and up the dosage if I feel it's necessary?

Re: Pumping Iron with Zemekone and Icehog3
 

I would take the glucosamine as recommended, Bao. With a multi-vitamin, you could always go with a quality timed release once a day.

Re: Pumping Iron with Zemekone and Icehog3
 

My GF works at a BioTech company so I guess she got these at the company store. The label says "Elderly joint formula" I was thinking I'm not old enough to need that much but we'll see. :D

Re: Pumping Iron with Zemekone and Icehog3
 

this is where I reccomend a CL product :D
Orange Triad is what I currently use :)
http://www.bodybuilding.com/store/cl...angetriad.html