Re: Pumping Iron with Zemekone and Icehog3
 

Earliest workout of the year for me, I was in the gym just after 8AM.

Back day, decided to go fast and furious with supersets:

Barbell Rows - T-Bar Rows.....225 on each. Got 18/15 first set, and went for 5 cycles/

Wide grip Cable Rows - Close grip Cable Rows at 240 for 4 sets

Close grip pullups - Wide grip pullups 14/10 first set, 4 total sets

Ended with some ab work, now need to replenish my energy for hockey at 2:30.

Re: Pumping Iron with Zemekone and Icehog3
 

Good training Mr.Murphy

Had 3 days off which was nice, but I all could think of the last day was how bad I wanted to kill my deads this week. I did 350 last week @3 reps for 8 sets. I think I can even do 375

I'll still have to wait a day, national chest day.

Re: Pumping Iron with Zemekone and Icehog3
 

Kick butt on the deads tomorrow, Huy.

Shoulders, triceps and traps for me today. Gassed out after a few reps at 235 on the militarys and didn't try to go any higher. Reps on skullcrushers and pushdowns, and pyramid on the shrugs to 405.

Tomorrow is a clean up day (looks like just biceps, calves and abs), and Wednesday is a day off. Worked out well since I just got notified of another 2 hour hockey practice after work tomorrow. :hn

Re: Pumping Iron with Zemekone and Icehog3
 

I forgot we were going back to split training this week. Today was upper training.

Chest/back/shoulers. 2 exercise each but we went for strength.

Flat bench 5x3
wide grip pull down 5x5
seated db presses 4x8

flat db flys 5x6
t-bar row (close grip) 4x6
seated lat raises 3x8

Overall, it felt nice. Something different. We will see how I feel about this after a couple weeks, but right now it looks like this:

Monday - Upper
Tuesday -Lower
Wed - off
Thur - Upper
Friday - Lower

So basically, 2 on 1 off. More for power and strength at the start of the week and bumping the reps higher towards the back of the week.

What's your experience with split training, Tom?

Re: Pumping Iron with Zemekone and Icehog3
 

I like having a full day / workout committed to legs, Huy. Upper body was tougher, tough to have a lot of gasd left for shoulders and tris when you've done heavy chest, same for bi's after heavy back. I think it is a great short-term changeup, but I never did it longer than a couple weeks before dividing upper body into a couple more days.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, that's why we are just giving this a couple weeks at most. Legs, before this, I would break up quads and hams.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like you are right in that Mr. Spock mind-meld with me. :D :tf

Re: Pumping Iron with Zemekone and Icehog3
 

Lower today.

New high for deads @380 but after that, I was donezo!

Deads 5x3 @380
Squats 5x5 @315
DB walking lunges 3x10
Leg extensions --- lying leg curls 3x15

Decided to play some ball with the young kids afterwards.

Re: Pumping Iron with Zemekone and Icehog3
 

Went out of town for work last week, but there was a 24 .3 miles down the street from my hotel. Got it in everyday except for Friday, probably a good thing because doing I was burnt after Thursday.

3 days off and today is upper day.

Did some intermitting the last 3 days, because I knew this weekend was going to be a cheatish kind of weekend.

Re: Pumping Iron with Zemekone and Icehog3
 

Went to see the doc this morning about the progress from PT or lack of per the therapist. Insurance won't approve any more PT and it's ok as not much has changed. Mechanics and mucle memory are a little better.

So we have gone through what was required and now its either live with the current issues or go in and have it corrected. It's clear that the impingement and tear are not going away, so scoping my left shoulder is in my future.

If things fall into place this might happen in late October, I hope. Doc stated I could be back to some what normal activity within 4 to 6 months. Then again a few guys I have talked to that have had the same issue, say it could take closer to a year to get back to full training strength.

Going to try and be more consistent with the PT exercises up to the time of surgery in hopes that it will help with recovery time on the back end. Just wanted to give you guys an update, train hard and be healthy.

Re: Pumping Iron with Zemekone and Icehog3
 

Wishing you the best, Jay, I know how frustrating shoulder issues can be. I probably need to do the same at some point, but am putting it off as long as I can still get decent workouts and play hockey without a problem. I hope the surgery brings you back to 100%, Brother.

Re: Pumping Iron with Zemekone and Icehog3
 

Talk to Kerm, he has had them both done I think and you might get abetter idea ..
Rob ;s

Re: Pumping Iron with Zemekone and Icehog3
 

Being young and prideful, I'm delaying this as much as possible. I know I should but I keep working through the pain in my shoulder. Maybe soon...

Hope it all works out Jay.

Re: Pumping Iron with Zemekone and Icehog3
 

Have you tried going to a chiropractor, Jay?

I'm here in Vegas for a basketball tournament and all of the wife's friends are here. One of them is a chiropractor. Told her about the shoulder problem and she just worked on it (literally, 2 min ago). Found the problem (she thinks) and did some good work on it. Feels pretty good right now, well see later at my game. Had a nice full range of motion shortly afterwards. Just a thought for you though brother.

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy back today with shortened rest times between sets...I was feeling it today.

Bent over rows to 335
T-bar rows to 305
Wide cable rows to 280
Close grip pulldowns to 260
Bodyweight Pull ups to failure

Now pushing the protein to repair the damage. :r

Re: Pumping Iron with Zemekone and Icehog3
 

After a few days off from the gym and from eating clean, my strength was weak. Think this week will be deloading from heavy to moderate to lighter.

I had mentioned, my shoulder got worked on a little bit by my wifes friend. The shoulder felt nice actually. Maybe some more work and rest off the press movement, it'll actually heal!

Decided to do chest/quads and some HIIT

Incline BB 5x8
Flat DB press 4x8
Incline Db flys 4x10

Front squats --- jumping split squats
lateral jumps 3x10 each leg
box jumps with 20lb sandbag --- sandbag slams

finished off with some ab work. This was JUST the training I needed after a few days off. Boy did I pay for it.

Re: Pumping Iron with Zemekone and Icehog3
 

Good to have you back in, Huy. :tu

Gonna go hit legs and shoulders in a few, then a day off tomorrow, as I anticipate a few Guinness at the Tigers game tonght.

Re: Pumping Iron with Zemekone and Icehog3
 

Lighter back day. Went for reps as well as some kettle ball work.

3x20 wide grip pulls
3x10 single arm lat pull down
3x10 db row
kettle ball work for 15 min

Re: Pumping Iron with Zemekone and Icehog3
 

Tom, Rob and Huy, mahalo for the words of encouragement.

Re: Pumping Iron with Zemekone and Icehog3
 

Haven't asked, Need to get on a decent free-weight plan, so far just rocking the dumbbells... I can do 40 reps @ 20lbs in almost any form, what weight should I start at on the bench?

Nightly routine has consisted of the following,
Warm up- stretches w/ 4 20 sec planks

60 BW Calf raises
30 sit ups
2 sets of 30 BW squats (60)

3 sets of the following (30 total reps each) w/20lb bells,
10- Over head presses
10- Isolated curls
10- Behind the head tricep extentions

I don't have access to many other dumbbells unless I am at the gym, what else could/should I be doing with my 20's?

Re: Pumping Iron with Zemekone and Icehog3
 

Did some deads today, well it was basically all I did today.

12x 8-5 with decent rest time (2-3 minutes)
Front squats 3x5
BB front presses 3x8

And finished off with some ab work. This gym was gross, felt like a sauna. Packed house and the heaviest db that they had were 100. Guess I'm spoiled at my regular gym.

Re: Pumping Iron with Zemekone and Icehog3
 

Plenty. What's your goal? Anything you want to accomplish?

Re: Pumping Iron with Zemekone and Icehog3
 

Back today, went heavy and intense.

T-bar rows, 6 rep sets at 270 and 1 set at 315

Barbell rows, 4 rep sets at 275 and 1 set at 315

Pull-ups, 7 sets to failure with 7 different grip widths/angles

Legs and shoulders manana.

Re: Pumping Iron with Zemekone and Icehog3
 

Upper body day with the wife. Had a great day of training. I think this one on one off has been pretty good on my shoulders, plus my strength is there as we. Happy Saturday team.

Re: Pumping Iron with Zemekone and Icehog3
 

Did a nice easy arm and ab workout today after crushing my legs and shoulders yesterday.

Day off is supposed to be tomrorow, but I will hit chest and take Monday off. I'm having a wellness test with blood draws at Noon Monday and have to fast (water only) from Midnight to Noon. Don't want to hit chest (a) without some pre-workout caffeine and (b) without some post workout protein.

Re: Pumping Iron with Zemekone and Icehog3
 

Brutal leg day. Didn't keep track how many sets we did on the rack, must have been 8+ sets.

Squats 8+? X 5
Box jumps --- kettle ball lunges 3x20
Lying leg curls 4x8
Hack squats 3x10

Re: Pumping Iron with Zemekone and Icehog3
 

Anybody heard of the Wolverine workout? I'm about to start it next month when I deploy. My buddy has been doing it for about 6-7 weeks now and has gained 5lbs already. If I can keep it up for 60 days I'm looking to gain about 10lbs of solid muscle.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, it was featured in Mens Fitness a couple issues ago from what I can recall. It consisted of a bunch of compound movements. But like all training, it's pointless without a meal plan. Can't grow without a good meal plan.

Chest today for me. It was nice to train with my partner again.

Flat bench 5x8-5
Incline DB 5x8
Flys using the cables 5x8-10
Pull overs 2x10

Back using Mesomorph, made me feel real good.

Re: Pumping Iron with Zemekone and Icehog3
 

Mesomorph fueled back day for me, Huy, heavy T-bars, Bent Over Rows, Cable Rows and Pull-ups. Used a different, even narrower grip on the T-bat today and it really tore me up nice.

Re: Pumping Iron with Zemekone and Icehog3
 

Also a back day for me. Hit bent over rows, preacher curls, reverse flies, lat pull downs, barbell curls, and shrugs. Nice n sore! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a good one, Rob! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Been taking a new supplement called ZMA (zinc, magnesium, aspartate). Supposed to be good for testosterone support. Gives me one hell of a good nights sleep at night. Doesn't make you drowsy, just lets you sleep sounder without waking up in the middle of the night. Not very expensive either. I highly recommend just as a friendly suggestion to anyone looking for that in their supplement regiment.

Other than that, trying not to go too crazy with the supplements lately. Just Sntha-6 for protein, a multi every day, the ZMA, and a little bit of preworkout (usually a half dose) on days a need a little extra kick.

Re: Pumping Iron with Zemekone and Icehog3
 

I take both a zinc and a magnesium supplement, along with B, C, D vitamins, fish oil and Acetyl-L Carnitine. Rob, do you know what the aspartate does?

Re: Pumping Iron with Zemekone and Icehog3
 

Here's the article for ZMA. It does a good job explaining the three ingrediants. I know, I know, it's from wiki, but I trust that more than a supplement site's description, since most of the time they try to make their product sound better than it really is.
http://en.wikipedia.org/wiki/ZMA_%28supplement%29

And here's, in my opinion, a slightly more exaggerated description of the supplement, but essentially the same information.
http://www.bodybuilding.com/fun/top-...u-need-zma.htm

Re: Pumping Iron with Zemekone and Icehog3
 

A description of Aspartates:
http://www.webmd.com/vitamins-supple...ame=ASPARTATES

Here's the Supplement Facts in case you were curious, Tom. :tu
http://i1150.photobucket.com/albums/...ps1cb706ab.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

Syntha 6 is overpriced and crap imo.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Rob. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Depends where you get it from. It can be quite expensive in most places, but I buy it in ten pound bags at a very good price. Also, it's the best tasting protein I've tried so far. I actually just bought another ten pound bag, this time of ON Gold Standard Whey. Just waiting to finish the Sytha-6 first.

What protein do use Huy?

Re: Pumping Iron with Zemekone and Icehog3
 

Oh man, my apologies Rob. I guess the way I wrote it came out as being snotty. I guess I could have worded it a bit different.

Syntha 6 is over priced and they use a lot of fillers. I was given a 2.5lb to try for free. Tasted great, but for me personally, too many calories (considering I use 2 scoops of whey for post).Also, it's 44g a scoop and you only get 22g of protein. I prefer my calorie intake from meals over liquid. I guess it would be good if you're bulking.

Currently, I'm using Iso-100 by Dymatize.

Re: Pumping Iron with Zemekone and Icehog3
 

Got to the gym with zero gas after late night hockey and ilittle sleep. Still ended up with a pretty good shoulder workout, up to 225 on the seated militarys for reps and 455 on the shrugs. All with olny a couple sips of my PW mix, my guess is I am going to be very tired by the time I get off work tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day and finished off with some ab work.

Wide grip lat pull down 5x8
DB row 4x10
T-Bar row 4x8
Reverse cable fly 4x10

Took Hemorage today, don't know why but it sucks.

Re: Pumping Iron with Zemekone and Icehog3
 

No, no don't worry...it didn't come across that way to me! :tu I look at it as honest feedback, which I appreciate. But you're right, it may taste good, but compared to ON's ten pound bag, there's almost half the amount of servings for a more expensive price. Which is why I decided to switch brands during my last supplement shopping spree. A lot of BSN products you're really just paying for the name, Which is why I've started shying away from their products.

Re: Pumping Iron with Zemekone and Icehog3
 

Worked chest and tris today: dumbbell press on the flat bench, overhead dumbbell extensions, dumbbell lateral raises, front military press, overhead skull crushers, downward cable extensions, and push-ups.

Finally hit 100 lbs on dumbbell presses today for 12,9,8,6,5. I really surprised myself...for some reason, triple digit dumbbells have always scared me, so I've always stuck with 95s. today I said what the hell and went for it.

Re: Pumping Iron with Zemekone and Icehog3
 

Good job, Rob, movin' down that rack. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

That could be the actual reason I've never used 100s...now I gotta bend down that much further to get those weights :r

Re: Pumping Iron with Zemekone and Icehog3
 

I'm old, so I just make the young kids I train with hand them to me. :lr

Re: Pumping Iron with Zemekone and Icehog3
 

Nice! If you're doing 12 reps at 100lb, you could do more than 100lb db. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

did some kettlebell workout. my ass hurts. :su

:sl

Re: Pumping Iron with Zemekone and Icehog3
 

Not a lifting night, but doing an hour of sparring at karate tonight. Great leg and cardio workout!

Re: Pumping Iron with Zemekone and Icehog3
 

Legs and arms today. Went ahead and squatted since I don't have a game until Sunday.

Squats for reps to 365
Hamstring Curls
Barbell Curls for reps to 155
Cable Pushdowns
Preacher Curls
Close-grip Bench
Cambered Bar Curls
Dips