Re: Pumping Iron with Zemekone and Icehog3
 

Yeah I could but it's ok..I do need new sneakers for the marathon anyhow. Sometimes the shin splints are from too much too soon.:mad:

Re: Pumping Iron with Zemekone and Icehog3
 

75 Min Jog on the treadmill tonite...Lucky the gym has TV's on each cardio machine. I also noticed I'm getting stronger...The other night when I was working on shoulders I kept having to go up lbs to get the "OK this is heavy enough" feeling. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

back in the gym for upper body today -- lats, chest, and triceps, mostly. a basic push-pull kind of day with lots of different rows, basic bench, and a couple of tricep thingies before my body just gave up and told me to quit. all in all, I was pretty satisfied with the day. my bench is getting better and my shoulder is feeling better.

regarding my shoulder, I think I may have tweaked my rotator cuff a little; but I really think I've got something a little outta whack in my upper back that an aggressive chiropractor could address. if only I still lived in GA -- my old witch doctor there was awesome at this sort of thing.

tomorrow will be lower body with traps thrown in. gym's only open two days this week; but I can get back on a sort of schedule next week ... well ... mid month (I have more traveling for interviews).

Re: Pumping Iron with Zemekone and Icehog3
 

My shins, calves, ankles, and knees are sore! Tonight is just weights.

Dokk best of luck on the interviews.

Re: Pumping Iron with Zemekone and Icehog3
 

Good sign! Glad everything is working out for ya. If you feel you are getting a little sore, dont be afraid to step down the running then step it back up. Going 100% all the time is an easy way to end up with some issues.
Glad to hear you are feeling a little better Proff. Ya man, I feel ya on the stupid gym hours. I was thinking about getting my own gym when I purchase my home. Toss it in the basement or out in a garage, but I am definitely debating dropping another 10grand on the home loan to build a nice ass gym.

Anyways tonights workout.
Bench 365x3 - 385x3 -405x4(pr) 5 was possible but no spot as usual.
Incline DB
Kaz Curls
V bar pressdowns
Abs

Totally sandbagged my triceps tonight. After incline work my right shoulder had this weird ass pain in it. Felt very odd. used light weight went high rep nothing over the edge. I dont know if it was from not doing incline DB in a long time or what. Think im going to ice it down a little to be safe.

Re: Pumping Iron with Zemekone and Icehog3
 

about ten years ago all you needed was 10,000 to franchise Gold's

Re: Pumping Iron with Zemekone and Icehog3
 

starting to realize I go to the gym more often than 3x a week so I gotta change the routine a bit. :tu

10k Really Perry?

Re: Pumping Iron with Zemekone and Icehog3
 

that was ten years ago, had all the info plans etc. Not sure what it is now plus you had to have a minimum size, can't remember the dimensions.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm sure its a lot more, but still damn...But then again, Gold's has changed a ton in ten years. Too commercial now.

Ir you're making gains and feeling good stick with what is working. Never change if you are making gains.

yeah there are gains but i have time for 4 day a week workouts. I would like to thank for the help BigFrank
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Re: Pumping Iron with Zemekone and Icehog3
 

I can barely walk. Legs and lower back today. Worked up to 315 on deads and did it for 3 sets of 5. Worked up to 185 x 10 for 2 sets on stiff-legged deads. Finished off with leg press: 6pie x 10, 8p x 10, 10p x 10, 10p x 10, 12p x 3(failure).

My legs are wobbly. The stairs out of the gym sucked a$$.

And now the gym is closed until next monday. :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

Hey no problem at all. 4 Days a week is fine. Like I said just listen to how your body feels. If you start feeling run down or tired or having trouble recovering tone it down a little.

You know you love the pain Proff hahahaha!

Re: Pumping Iron with Zemekone and Icehog3
 

Of course I do. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Good was starting to think you went soft on us...:r

Tonights workout.
Deadlifts 475x3 - 500x3 - 525x5
Good Mornings
Pull Ups
Rows
Hammer Curls
Grip and Neck work
Shrugs.

Hit my lifts well tonight, the 5th rep on 525 felt easy as ****. I dont know why I didnt attempt a 6th. Oh well. Blew through the first part of my workout. Last bunch of crap took awhile to get done. Second half of my workout turned into a total bullshit / make fun of people ordeal.

Re: Pumping Iron with Zemekone and Icehog3
 

Legs and Calves tonite...I didn't realize it but I was suppose to do Back and Calves. :fl Oh well I'll just do something else tomorrow..hopefully the weather in VA will be nice enough to jog outside or the hotel will have a gym :D

Re: Pumping Iron with Zemekone and Icehog3
 

Heres a nice reference for some of you that might be curious to max's. Its been very accurate for me.

http://www.bodybuilding.com/fun/1rm.htm

Re: Pumping Iron with Zemekone and Icehog3
 

Hola boys, it's been a while. I've been so busy trying to figure out what I'm going to do between trying to finish my degree, join the Marines (I'm going to enlist as soon as the tattoo's removed, and I'll finish my degree later to pursue a commission after a few years), and work enough hours to make my car payments, etc. It's all figured out now, and I'm still keeping up in the gym. I was finally able to get to a gym with a bench rack last week, and I hit a 1rm at 215lbs on the bench press. When I started lifting to get in shape roughly 7 months ago, my max was 125, so it's nice to feel a little improvement. I'm down to 233lbs from the 290 that I started at, and so it's nice to feel some progress at the waist-line as well. My bodybuilding.com order of 10lbs of ON Whey, and my Animal Paks are supposed to get here today, and I've also got Optimum's new N.O. Vassive supplement coming, so I'll be able to post back with some results on that one vs. NO Xplode and White Flood. Tomorrow's leg day, and it will be my first day on the N.O. Vassive, so you'll be hearing from me in not too long.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to hear all is well Sanitariumite. Keep up the good work!

Happy New year to all the workout crew.

Re: Pumping Iron with Zemekone and Icehog3
 

Happy New Year to you Frank, and all the workout crew! :D:ze:chr

happy new year to my gym rats.
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Re: Pumping Iron with Zemekone and Icehog3
 

Just wondering if anybody might be able to suggest a workout for me. I have been going to the gym for about 3 weeks now. I have been lifting 3 days a week, and hitting cardio for about 30 mins 2-3 days a week. Just been kind of wingong it and want to become more structured. Any help would be greatly appreciated.

Lee

Re: Pumping Iron with Zemekone and Icehog3
 

I think people here can give you some ideas if you let us know what your goals are, as well as the time you have to commit to working out. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Marking the thread here so I can check your responses to him! probably will work as a change up routine for me :tu

Re: Pumping Iron with Zemekone and Icehog3
 

My goals are primarily weight loss to start, been working on that with diet, I am down to 230 is from 250-60. Also just want to get in better overall shape. Tired of looking like a lump of something (want more size and definition). I have currently been doing kind of a modified Body for Life Workout ( got the book about 6 years ago and tried a few times unsuccessfully) 12, 10, 8 then six reps Lower weight to high, one more set of 12 at mid-weight, then 12 reps of another exercise that hits the same group. I have about an hour+ that i go to the gym in the morning before I go to work
Currently doing 3 days lifting, 3 days cardio.
Thanks guys

Re: Pumping Iron with Zemekone and Icehog3
 

Did some assistance work on New Years Day, nothing special.

Squats tonight
440x3 460x3 485x4 ( 5th rep had a nasty bomb out. nose bleed and everything )
hack squats
leg ext
calf
abs

Hit my goal weight +1 rep, so I shouldnt be too upset. But I felt like I had 6-7 reps in me tonight. The bomb out was nasty. I went down for 5 went too low, ass shot out behind me, had to roll forward. When I was falling forward, my nose busted open like a fountain. I guess my blood pressure shot sky high or something? Was kinda cool looking. blood all over my face, the ground, and forearm somehow. Luckily nothing hurt after the bombout. Lower back felt fine. Knees fine.

Re: Pumping Iron with Zemekone and Icehog3
 

Ok so my stuff came a couple of days late due to the bad weather, but bodybuilding.com threw in a few extra samples I'm really excited about. I have a double sample of NO-Xplode (Grape... I hate grape...), a sample of the new White Flood Tabs, and then my tub of Optimum's new N.O. Vassive so I'll do the NO-Xplode tonight (Double Serving. One serving does nothing for me), the WF tomorrow, and then on Sunday I'll start on the N.O. Vassive, and I should be able to make a pretty good comparison from that. They also threw in a sample of CL's REDuction, and Nutrex's Lipo6X. I just took the Lipo6X, so I'll be able to compare the energy I get from the two of those as well. Plus it makes me happy to see a giant tub of Animal Paks, and 10lbs of Gold Standard in the top of my pantry. I think it's going to be a good day...

Re: Pumping Iron with Zemekone and Icehog3
 

Does anyone workout with Kettlebells? I've finally found a place locally that sells them reasonably priced. Are they all that they are made out to be?

Re: Pumping Iron with Zemekone and Icehog3
 

First full day back lifting today and it felt great. After two weeks off I did better then I thought

Re: Pumping Iron with Zemekone and Icehog3
 

I will start back on monday after a nice time of recharging my batteries

Re: Pumping Iron with Zemekone and Icehog3
 

Hope it goes well. I generally don't lift on the weekends so should be ready for a full weeks workout come monday

Re: Pumping Iron with Zemekone and Icehog3
 

I had been having trouble getting myself motivated in the past. Somebody suggested that I watch this video. It definetly got my mind in the right place. I figured that i would put it out there is any other inmates decided that they would try to get in better shape, and came to this forum.
By the way, thanks for this forum Zemekone and Icehog3. Very informative
http://www.youtube.com/watch?v=obdd31Q9PqA

Re: Pumping Iron with Zemekone and Icehog3
 

I took the Lipo6x yesterday, and felt nothing. Not even a the slight pick-me-up I get from 2 shots of espresso. This may be due to the fact that I haven't cut caffeine from my diet, but I want to test this under a realistic environment. I have 2-300mg of caffeine before I go to the gym, and I have espresso or a sugar-free energy drink 3-4 times a week so this probably has a strong effect on how potent the Lipo6x is to me. On the other hand, I took the REDuction this morning, and after about 15-20 minutes I started to feel a warmth spread through me. I definitely feel awake/alert, more than I would without. I don't feel hyper at all, or ready to run through walls or anything, but I've definitely got an elevated sense of alertness.

I didn't take the NO-Xplode last night, I got out of work too late, and didn't want to be up until 3:00 twitching in my bed. I'll take it tonight at about 9:45, and I'll be in the gym by 10:30. Tonight's chest/biceps, tomorrow will be triceps/shoulders on the WF tabs, and Monday will be Back/abs with my first serving of N.O. Vassive. I'll keep you guys posted as I try each of the three.

Re: Pumping Iron with Zemekone and Icehog3
 

I have in the past, the only exercise I did with them was kettle bell swings.
Some guys tie them to the end of a barbell and do flat bench, Its called crazy bells. Did those ones. didn't work. Supposed to help stabilization. Personally I would avoid buying them yourself.

Glad to hear bro. You coming back full force? or toning it down until you feel you are 100%?

Sounds good. I'm bout due for a recharge period. Getting those aches and pains.

careful taking to many stimulants. Animal pak makes a NO/ Pre workout called Pump. I used to use that when I worked out late before bed. Theres a red pill u can remove, so u get all the NO crap and creatine but no stimulants. might be having on hand incase you workout late, you can still get your pre workout supps in and avoid the insomnia.

I would combine cardio and lifting days, and look into a 4 day split. For weight loss get a good diet together, keep your reps high and rest between sets low. For cardio steady state cardio and HIIT are going to be your best bet.

Re: Pumping Iron with Zemekone and Icehog3
 

White Blood is the non-stim version of white blood:)

Re: Pumping Iron with Zemekone and Icehog3
 

I'm cutting out the Energy drinks/coffee now that I'm going to be back on a N.O. Supp. I might re-up on some REDuction after today, but that would be the extent of my daily stimulant intake. I took the double NO-Xplode about 45 ago, and honestly, I don't feel much at all. I'll have to let my time in the gym do the real talking, but I don't feel any intense focus or energy boost like I used to with the WF. I'm heading out in a few. I'll report back after my session.

Re: Pumping Iron with Zemekone and Icehog3
 

:)

if you are cutting out caffeine entirely it is recommended that you take 1g of Taurine (am I right Gerry)

Re: Pumping Iron with Zemekone and Icehog3
 

Why is that? I'll only be cutting out non-supplement caffeine. There's 130 something mg in a serving of the N.O. Vassive, and I'm pretty sure there's some in REDuction which I'll likely start taking again, so I'd still have a daily caffeine intake of probably 150-200mg.

Re: Pumping Iron with Zemekone and Icehog3
 

IIRC it helps cleanse the receptors, Gerry has the actual knowledge of this I'm just trying to remember it correctly

Re: Pumping Iron with Zemekone and Icehog3
 

So by supplementing taurine, I could up the effectiveness of caffeine? Interesting...

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not sure how it works, he will be able to clarify better

Re: Pumping Iron with Zemekone and Icehog3
 

That's pretty much how I believe Gerry explained it, Perry. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

thank you Tom, I wasnt sure if I was remembering it right, I actually started back on coffee this weekend amazing how a few cups kept me wired for many hours.

Re: Pumping Iron with Zemekone and Icehog3
 

I get 3 days this week, which is exciting. Haven't had a week where (a) I was home 3 days and (b) the gym was open 3 days for a while. So today was chest and tri, tomorrow will be back and bi, and Wednesday will be legs. I'm off for an interview after that, so only cardio and probably curlz for the gurlz on Thursday and Friday. Then another interview that I leave for on Sunday. Then I'm back for good, as far as I can tell, starting on Tuesday afternoon. It'll be nice to get back into a routine for my training and my eating.

Today I did a more traditional chest/tri day. Warmed up with some barbell rows (135 x 2 x 8) and lat pulldowns (185 x 2 x 10), tricep pressdowns (100 x 1 x 10), and cable rope crunches (200 x 1 x 20). I'm finding that getting a good lat warmup is really helping with my bench by reminding me which muscles should be taking the weight on the down motion. My bench itself wasn't all that impressive -- 95 x 1 x 10, 115 x 1 x 10, 135 x 3 x 5, 115 x 3 x 10 -- because my shoulder is still bothering me ... and I'm a weak-ass. :) Followed it up with assisted dips (2 x 10) and tricep pressdowns (working up to 150 to failure ... somewhere around 8, I think) for a couple of sets.

Happy lifting to everyone!

Re: Pumping Iron with Zemekone and Icehog3
 

Well this is my first time posting my actual workout so be kind :ss
Got to the gym at 5:15 this morning and di a 5 min warmup on the eliptical.

Hit the Bench for 5 sets (12 , 10, 8, 6, and 12 reps) followed up immedietly by a set of Flyes (12 reps)
* All exercises listed follow the same sets and reps*

Widegrip Lat. Pulldowns followed by a set of Back Extensions

Seated Cable rows followed by a set of Seated overhead presses

Cable Curls followed by a set of Preacher curls

Cable Pulldowns for the triceps, followed by tricep extensions

Did good food wise today, no crappy snacks or soda, or two days for that matter ( damn caffine withdrawls, don't drink coffee, so got a bit of a headache)

Looking forward to my cardio day tomorrow, and looking in to some of the routines that Big Frank sent me (thanks again)

Re: Pumping Iron with Zemekone and Icehog3
 

Im digging the taurine idea. Worth a shot.

Tonights workout :ze
Bench-350x5 - 385x3 - 420x3(pr)
Incline Dbs 100x5 - 100x5 - 150x8
Dips-50 reps total
Rope Ext-25 reps total
10 min on lazy bike

420 (LOL) was supposed to be a single. Snagged 3 reps. First two went up real smooth. Been working on my form and keeping my body tight. Small bench doesnt help much. Last rep was a fighter, finished got off the bench and my eyes were bloodshot like a mutha. Slow at the bottom again on last rep. Think im going to do a little chain/band work on my assistance day. Felt strong tonight despite a real lack of sleep.

Re: Pumping Iron with Zemekone and Icehog3
 

Dude ... just like Scott Mendelson. :tu :ze

I wanna be Frank strong someday. :D

Re: Pumping Iron with Zemekone and Icehog3
 

So I didn't get the chance to work out on the NO-Xplode because the people who run my gym don't keep up on maintenance, and so the motion sensors to turn on the lights in the weight area wouldn't activate. I worked out chest/biceps yesterday on the WF tabs, and holy damn, I felt like I could run through walls. I forgot how much I love WF! Tomorrow's Shoulders/Triceps on N.O. Vassive, so I'll let you guys know how that works out.

Re: Pumping Iron with Zemekone and Icehog3
 

I tell you what, My strength sky rocketing compared to 6 months ago. I changed my diet around, and wrote down a good routine. Been sticking to it. Before, I wanted to bodybuild and get strong. Hard to do both. Now that I concentrate 100% on getting strong. Its helping a ton. Using a different routine now, that is a little less intense. Designed for a slower progression.

Sounds good bro. Think I might have to give in to the WF craze.

Re: Pumping Iron with Zemekone and Icehog3
 

Between WF and NO-Xplode, WF is definitely the superior. I love the beta-alanine tingles, it gets me pumped up and ready to lift, and the pump is really good. I was filling out the sleeves on my t-shirt like I never have before. Hopefully this N.O. Vassive stuff is as good as I've heard. But then again, I've also heard it takes a week or two of constant use to really see the benefits. I'll definitely keep you guys posted as that time progresses though.

Re: Pumping Iron with Zemekone and Icehog3
 

peek...

everyone keep training hard?