Re: Pumping Iron with Zemekone and Icehog3
 

I think its actually called a kettlebell swing.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job, Frank. :tu

I had previously resolved to not go into the gym today; but since I'm up, I'm going to head in for either speed chest work or some cardio -- not sure yet....

Re: Pumping Iron with Zemekone and Icehog3
 

Jeff needs his beauty sleep?

Re: Pumping Iron with Zemekone and Icehog3
 

You've met him ... OF COURSE he NEEDS it. :r

Did my dynamic chest day. Felt pretty good, actually. Turned it into an Abercrombie workout by adding tris and bis. LoL!

Breakfast at an AWESOME place shortly. :dr

Re: Pumping Iron with Zemekone and Icehog3
 

Back after my week off. Doing a body part split again. Since my knees were the problem, doing legs last, probably not before next weekend. chest/bi today, did some volume work, flat bench 155x12,10,8; incline bench 135x10,8 and finished off with a couple sets 21s at 45 and 55 to failure.

Re: Pumping Iron with Zemekone and Icehog3
 

Supersetted chest and back heavy today....Inclines, T-bars, flats, weighted chins, weighted dips, rows....Overdid it, I felt like crap afterward....but I am still pumped 8 hours later. :r

Re: Pumping Iron with Zemekone and Icehog3
 

There is something awesome about feeling your muscles bleeding internally!
:banger

Re: Pumping Iron with Zemekone and Icehog3
 

:r :r :banger :banger

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd:

Can't wait for leg day tomorrow. One thing I'm gonna report on next weekend is my new pre-wo supp. Initial impressions are very positive. More next weekend, though.

Re: Pumping Iron with Zemekone and Icehog3
 

ME Legs/Back

Sumo DLs (I'm usually a conventional DLer)
135 x 10
225 x 5
315 x 5
365 x 3
405 x 1
465 x 0 (went forward/off balance)
465 x 0 (just couldn't lock it out)

Rack Pulls (below the knee 2"ish; sumo stance, on a box b/c our pins don't go low enough)
225 x 5
315 x 3
365 x 2
405 x 1 x 2sets

Kneeling Squats
135 x 10
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3
405 x 4
425 x 2

Pull-down Abs: 4 x 12

My biggest weakness is probably at the bottom, so I've been trying to work on hip flexibility and strength out of the hole.

Re: Pumping Iron with Zemekone and Icehog3
 

Back/Tri day today. Volume again, Lat pulldowns at 150x12x3, HS Low Row at 90x12x3, and some Bar rows at 135x12,12,9. Finished off with superset of skull crushers, close grip press and bench dips.

Re: Pumping Iron with Zemekone and Icehog3
 

Have extra time to kill before work today, so I am heading to the gym shortly on what was supposed to be an "off" day....keep on keepin' on. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Hmm, it seems I am detecting a pattern here... :ze :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

not been yet today ... blaming U2. :)

Re: Pumping Iron with Zemekone and Icehog3
 

You blame me? Eat cheese, Motherscratcher, I blame you too! :mad:



:r :r

Re: Pumping Iron with Zemekone and Icehog3
 

RoFL!!!!! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Didn't get in until this evening -- was out at the U2 concert in Dallas, which gave me a late start today. I hate going in at a different time than usual ... screws up my whole day.

Just random recovery/support stuff ... all light.

Stiff-legged deads 4 x 8
Snatch grip deads from a step 4 x 6
Strict form, close-stance good AMs 3 x 10
Wrist curls (my forearms were killing me and needed some blood) 3 x 8
Some deep stretching ... I need a foam roller, bad

Noticed on the drive home that my right lat was bothering me, which doesn't really make much sense. Oh well ... I'm sure it'll feel better once I get some food and water in me. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Just drown that pain in calories!!!

Squatted tonight. Was rather uneventful. Worked up to 500x2 without knee wraps just a belt. Was fast out of the hole, but at say 1/2 just kinda felt slow.
Knees have been feeling a little banged up. Gonna invest in some knee sleeves, EFS has a free shipping sale going on at the moment. Gonna snag a pair I thinks.

Re: Pumping Iron with Zemekone and Icehog3
 

thanks for the EFS tip, Frank. I've been wanting to buy some, too. I'd love to get used to some good knee wraps; but I have a hard time wrapping them by myself without cutting off my circulation. :r

Re: Pumping Iron with Zemekone and Icehog3
 

you ever test out the sizing on those? I'm 237; but my legs are f.a.t. -- so I'm not sure whether the XL or XXL would be more appropriate.. any thoughts?