Re: Pumping Iron with Zemekone and Icehog3
 

he says thanks ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Ha! I can do zero pullups. My shoulders do not like them one bit. :r

Re: Pumping Iron with Zemekone and Icehog3
 

thanks i think... :D

Re: Pumping Iron with Zemekone and Icehog3
 

what he doesn't know is that you *are* a school girl. ;)





given the suckiness of the day beginning in the afternoon (family emergency), I ate like sh*t and didn't drink REMOTELY enough water yesterday. as a consequence, I'm feeling it in my hams something fierce.

off to the gym shortly for some support/accessory work ... hopefully get the blood flowing to my legs a little. I'm thinking some kneeling squats and light stiff-legged deads might do the trick ... maybe some pullthroughs for good measure, too. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

yeah ... gym sucked. all weight was pretty light.

stiff-legged deads 8reps x 4 sets
deads (<50%) 10 x 1
kneeling squats 10 x 4
cable rope crunches 10 x 3

that was it. I'm just sore. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Gym was awesome last night all the light weights were available for me. :D

shoulders and chest last night.. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

i hate it when school girls are stronger then me :(

Re: Pumping Iron with Zemekone and Icehog3
 

Family emergencies tend to lead to down days, Dokk....Don't sweat it, the gym will always be there.

Heading in for a back workout shortly.

Re: Pumping Iron with Zemekone and Icehog3
 

fair 'nuff. I just hope my legs and back muscles are feeling better tomorrow....

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone have any insight into the P90X Meal plan? I feel like I am eating myself to death on it. Stirfry for lunch today, but it is like a 3 person portion! or at least feels like it.

Re: Pumping Iron with Zemekone and Icehog3
 

Ruckmarch in the AM.

Lunch time
Squats 225 5x5
Hang Squat Clean 155 5x5
Split Jerk 135 5 x 5

going to be sore tomorrow for sprints in the am. Chest during lunch.

stopping crossfit for a bit, I want to put on some mass.

Re: Pumping Iron with Zemekone and Icehog3
 

Mediocre max effort chest day. :td

Warmups (lots of overhead rope extensions, press-downs, and some lat pulldowns)

Floor presses: 45 x 20; 95 x 15; 95 x 10; 135 x 5; 155 x 3; 185 x 1; 205 x 0; 205 x 0 (I just didn't have it in my tris today)

Close grip bench press: 95 x 10; 135 x 10; 135 x 8; 135 x 6

Regular grip bench: 135 x 5 x 2sets (like I said, my tris were just kind of shot)

1-arm dumbbell rows (strapped in): 105 x 5; 125 x 5; 125 x 7; 125 x 10

Face-pulls: 100 x 15; 120 x 12; 140 x 10; 150 x 8

External shoulder rotations: 20 x 20; 20 x 15; 20 x 10

Like I said ... pretty mediocre. :td My body is still a bit thrashed from the heavy good mornings on Monday and my nutrition has been for sh*t this week due to the family emergency. Everything should be getting better, here, though. :)

Hope everyone has a better day lifting than I did. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

The WOD this morning kicked my butt.

They called it blackjack

7 thrusters (started with 85, went down to 75 after two sets)
7 burpees
7 kettlebells (1.5 pood - 24kg)
7 rounds

The workout called for pullups, but my forearm is killing me, so I subbed the kettlebells. I wasn't really feeling it this morning, and it took all I had to finish in just under 17 min.

Re: Pumping Iron with Zemekone and Icehog3
 

back and triceps last night...feeling it today. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Thats a negative on my end.

Only thing I can say, is you would surprised at how much food you get when its clean food. 1 cheese burger is like 8oz chicken 2 cups rice and a salad. Well not quite but you get the idea.

Re: Pumping Iron with Zemekone and Icehog3
 

I watched this video again...Its a little deceiving...I believe when they said RAW they meant no bench shirts or suits. I don't think they were talking about drugs

Re: Pumping Iron with Zemekone and Icehog3
 

Had to dig deep to find this. One of my old training partners..
http://www.youtube.com/watch?v=XjngP...om=PL&index=36

To me thats raw, and Clean..

Re: Pumping Iron with Zemekone and Icehog3
 

I never said "natural." :r Have you not seen Bigger, Stronger, Faster*, the documentary? Mark Bell (the owner of Super Training Gym and a successful powerlifter in his own right) is a featured player in that film.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not saying that's not impressive, Dave ... it's hella impressive. That said I don't think there's a single federation that allows you to strap in for a competition deadlift -- RAW or assisted (even the federations that have an "unlimited" assistance category don't allow that).

Still ... that guy's a monster. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Very light recovery day ... just to get the blood flowing to muscles used yesterday.

Wonder if Jeff will come do leg day with me tomorrow. :hm