Re: Pumping Iron with Zemekone and Icehog3
 

true I have a keg on top of my six pack

Re: Pumping Iron with Zemekone and Icehog3
 

Good workout today..... next few days off until Monday. Then start more football specific stuff on top of lifting to get ready for season

Re: Pumping Iron with Zemekone and Icehog3
 

Good workout today for me, shoulders and arms. I have training tomorrow so I can't lift, but I have a hockey double header so I guess I will get my cardio. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Okay, you folks are an influence. Not saying good or bad, just that you are. :D

Started getting serious about getting into better shape and I think I have worked out a good enough routine to get there. I based it off some advice I got from Frank a long time ago and started adapting it for what I have available.

Monday: cardio (35 minutes on elliptical) + chest/tri
Tuesday: heavy cardio (45 minutes of intervals on the treadmill. 1-1 (run-rest) x10 @ 6mph, 1-2 x5 @ 7mph. Includes 5 min of warm up/down)
Wednesday: cardio (35 minutes on elliptical) + legs
Thursday: See Tuesday
Friday: cardio (35 minutes on elliptical) + back/bi
Saturday/Sunday: Whatever walking I can get in around the park

Frank will probably yell at me that it's not enough cardio on Tuesday/Thursday, but I am completely gassed by the time I do the 5th run @ 7mph. Good stuff though.

Re: Pumping Iron with Zemekone and Icehog3
 

Only thing I would suggest would be to do cardio after working out. And take thurs and at least one weekend day off. Maybe toss a little shoulders in there somewhere. Give your body ample rest time.

Remember, 23:1.

You spend 1 hour in the gym doing everything right, and you have 23 other hours to mess all your work up.

Re: Pumping Iron with Zemekone and Icehog3
 

Boring assistance day as usual.
225x8 standing mil press
random other assistance exercises.

Re: Pumping Iron with Zemekone and Icehog3
 

When you guys talk White Flood are you using the powder or the pills?

Re: Pumping Iron with Zemekone and Icehog3
 

I use the powder, there should be no difference between the two.

Re: Pumping Iron with Zemekone and Icehog3
 

Try slowing down Jon. Maybe you'll have more in the tank so Frank won't be mad. :D

Re: Pumping Iron with Zemekone and Icehog3
 

I used the drink when I took it regularly, but as far as potency and ingredients, I think they're identical. I'm pretty sure the tabs are more money per serving, but If I get back on WF I'd be willing to pay more for that, as I hate hitting the gym with a stomach full of liquid sloshing around.

Re: Pumping Iron with Zemekone and Icehog3
 

I can agree with that. Luckily the little bit of water doesnt bother me too much. I just try to workout between meals...

Tonights workout
Squats
420x5 - 465x3 - 505x5 - 555x3
Box Squats
Leg Ext
Abs

Well tonights workout was unreal. Hit my weight +4 reps on my 1 RM. Felt very smooth and easy. Loaded the bar up, blasted out 3 reps with a weight I have never had on my back before. Felt great.

Re: Pumping Iron with Zemekone and Icehog3
 

You are a monster Frank! I've got a long way to go...although I'm not looking to get quite that strong(big). lol

Re: Pumping Iron with Zemekone and Icehog3
 

Great workout! I feel that squats are a lift that when you are feeling good, and in the groove you can blast some PR's

I had a sweet little workout this AM

Power Cleans(kilos)
100x5
110x4
110x3
120x3
130x2

Bench
225x5
250x4
275x4
315x4
365x3

Some other BS lifts....I love the in season workouts. Get good quality loading without maximizing volume. Felt really good today. Its gonna be a great season

Re: Pumping Iron with Zemekone and Icehog3
 

Definite on the squats. Nice power cleans. Think I might have to do some this week, been awhile. Very underrated lift.

Re: Pumping Iron with Zemekone and Icehog3
 

today was first day back to class...time to go lift some stuff

Re: Pumping Iron with Zemekone and Icehog3
 

I love powercleans. For people looking to get a "full body workout" in a short amount of time these should be the number one exercise.

For most the motion of doing them with relatively light weight is enough of an exercise. :2

Re: Pumping Iron with Zemekone and Icehog3
 

Agreed they always leave me huffing and puffing.

Tonights Workout...
Bench - 320x5 -355x5 - 390x6
Wasnt really feeling it tonight. I had someone spot me and at the second rep they said something in regards to my form. And I think it broke my concentration. After that It just felt heavy...:mad:
Incline 375x3 meh
Dips - a bunch
Rope Ext - a lot

Re: Pumping Iron with Zemekone and Icehog3
 

Tonight's cardio went really well, outside of the really rough start. The first few intervals at 6 mph I was just not feeling it, but after that it all loosened up and everything was clicking. Even tore through the intervals at 7mph without too much difficulty.

Feeling invincible, I did one extra interval at 8mph. Felt like almost a full sprint but once I got into the rhythm it was like sailing... zip zip zip.. slowing down was the hard part.. almost ran right into the console then almost slid off the back of the treadmill! Fortunately, no accidents and all good for it.

Tomorrow is legs... go lunges!

Re: Pumping Iron with Zemekone and Icehog3
 

Put up 190lbs 4x tonight at the end of my workout. Only 25lbs away from my bodyweight...I think I might be able to put up 215 once. That will be the first time I've been able to put up my body weight

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats David, you can do it!

Training around a nerve issue in my neck, it is affecting my left side. Hoping it is just a pinched/aggravated nerve and not a disc issue. Still training hardcore, just making sure my form is "extra perfect".

Re: Pumping Iron with Zemekone and Icehog3
 

Think I may try it tonight...just slap 2 45lb plates on each side and then hope for the best :ss

Re: Pumping Iron with Zemekone and Icehog3
 

todays workout consisted of:
Warmed up with 6 miles on the bike
sumo squats- 70x8, 85x8x2
split squats- 30x10x4
db press- 45x8x3
squats where you hold a bar bell over your head and press it to your chest and back up(if you know the name please tell me)-45x10x3 sets each(squat and press)
squats while holding a 25lb weight plate over my head to warm up before the previous exercise- 25x2
single arm db press-20x10x4
behind the back shrugs- 60x10x3
bent over row/shrugs with a 70lb curl bar- 70x8x3

I was feeling pretty good today. My arms and shoulders were beat by the time I got to those single arm db press. on the second set I was starting to have a hard time. lol

Re: Pumping Iron with Zemekone and Icehog3
 

good luck with that!

Damn Tom, that really sucks bro. Maybe a little time off would do ya some good. I dont think your arms will shrink too much ;) :r :r

Late workout post but w/e
Tues pulled 505 for 7 reps nothing else notable. Off nite for me, Military / Assistance day tomorrow. I think I might bump my training to 5 days a week again.

Re: Pumping Iron with Zemekone and Icehog3
 

Wasn't feeling it tonight...just ended up doing my regular workout. Might try it on Monday

Re: Pumping Iron with Zemekone and Icehog3
 

Ok, so I'm really impressed with the N.O. Vassive. The focus I get from this stuff is absolutely unrivaled. Last night I took it, and ended up not going to the gym (I forgot that I had promised my roommate that I'd hit the bars with him for his birthday.) I kept noticing an effect almost like tunnel vision where I would be so intensely focused on the tv, the conversation, etc. that I was completely blocking out everything else around me. When I'm at the gym I try to keep it to business, and not distract myself so I've never really noticed the focus enhancements that you're supposed to get from this stuff, or WF. But after taking it, and not being in a place where I'm used to being relatively focused to begin with, I noticed a very serious difference in my ability to zone in on something. It's just starting to kick in and it's leg day, so I'm about to head out, but I'm VERY happy with the N.O. Vassive so far. It gets better every time I take it.

Re: Pumping Iron with Zemekone and Icehog3
 

maybe they put a little adarol ( sp? ) in it. LOL that would be funny, but probably effective...

Tonights Boring Workout.
Mil Press Standing-245x10
Shrugs + Plate Raises
Laterals + Chins
Neck Work

Squats tomorrow, then maybe some arms sat.

Re: Pumping Iron with Zemekone and Icehog3
 

Hey guys...what are your suggestions for working on definition

Re: Pumping Iron with Zemekone and Icehog3
 

Cut Calories first. Then increase reps and shorten rest time between sets. Personally I wouldnt go on a all out nasty diet, just cut a little calories and turn your workouts up a notch. More reps and less rest between set will help. Trick is to drop a little weight and keep the muscle. That is the quick answer I guess. Also you could be holding a lot of water too.

Give that sometime if no improvements continue to cut calories then add a little cardio.

What does your diet / training look like now?

Re: Pumping Iron with Zemekone and Icehog3
 

In respects to the diet, I've been trying to eat better. Eating alot of fruits, veggies, salads, low fat ground beef/steak, pasta, etc... Just trying to cut out the fatty junk. My workout mainly consists of upper body stuff (curls, upright rows, bench, wide grip incline, shoulder shrugs, flys, etc...) Been doing this since about August. Picked up quite a bit of muscle, just would like to tone it up a little bit. My first inclination was to drop the amount of weight and do more reps, but I wanted to make sure first.

Re: Pumping Iron with Zemekone and Icehog3
 

This definitely works for me if I shorten my rest time to 30 seconds or a minute.

Re: Pumping Iron with Zemekone and Icehog3
 

Shorten rest time, but increase cardio. Nothing adds definition like cadio. When I was training for my race this summer/fall I replaced a lot of my lifting sessions with cardio. I lost some bulk but became really defined. A little too skinny for my liking, but if I hadn't cut the gym out completely that probably wouldn't have happened. If you increase intensity (ie minimize rest) and add in some cardio you'll be fine.

Re: Pumping Iron with Zemekone and Icehog3
 

I wouldnt add any cardio at first. Cardio is easy to add. Diet should be number one.

Diet
workout
cardio

Re: Pumping Iron with Zemekone and Icehog3
 

I agree with you 100% here. I noticed shortening the rest time and eating healthier had been feeling and looking better. I might cardio, H.I.I.T., twice a week if I can get it in.

Re: Pumping Iron with Zemekone and Icehog3
 

heading to lift now... hope it goes well

Re: Pumping Iron with Zemekone and Icehog3
 

same here enjoy.

Re: Pumping Iron with Zemekone and Icehog3
 

I have been doing HIIT 3-5 times a week and I love it Just a 25 min session 3 days a week, and a couple others if I feel like sneaking them in while i watch College B-Ball

Re: Pumping Iron with Zemekone and Icehog3
 

Leg Officially Destroyed.
475x5 500x5 525x7
Box Squats
Leg Ext

Been playing around with different ways to wrap my knees. Found one way that makes my legs numb, and another that makes my calves feel like they are going to explode...I think I may have to pick up the 3 meter knee wraps.

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome set, Frank! :tu :ze

I am off in a few to rip up some upper body.

Re: Pumping Iron with Zemekone and Icehog3
 

order was put in today, maybe this will help
Combo: SciVation Workout Nutrition Stack, Watermelon Xtend/Berry VasoCharge
Controlled Labs REDuction
Controlled Labs Orange Triad

Re: Pumping Iron with Zemekone and Icehog3
 

have fun with that! i hope you are not going to be like the other guys at my gym and perform 50 sets for biceps hahahaha!!! :r

Nice stack there, please let me know how the Sci combo works.

Did a little assistance / bicep work today. Nothing exciting.

Re: Pumping Iron with Zemekone and Icehog3
 

thank you, if they didn't reformulate the xtend it is a great tasting product that works very well :) the sample of vasocharge makes me think it is one step above WF

Re: Pumping Iron with Zemekone and Icehog3
 

No need, Frank, I just look at my bis and they grow....always been lucky that way.

Let us know how the stack works, Perry.

Re: Pumping Iron with Zemekone and Icehog3
 

Will do, it will mostly be cardio as the surgeon told me 6 weeks of PT and to discuss the weightlifting then its ok though going to second shift I lost all available partners/spotters.

Re: Pumping Iron with Zemekone and Icehog3
 

Do heavy work in the power rack. Get an ipod too!

Re: Pumping Iron with Zemekone and Icehog3
 

is 100BPM normal for a resting heart rate? seems quite high to me especially from the time I had my wisdom teeth pulled a few years ago it was about 55 then :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

Normal resting is like 75 bpm. But I have read where normal is between 50-100 bpm. Depending on each person. There are so many different factors that can cause your bpm to increase.

I really do not know much about this but I would check it a few times to double check.

Re: Pumping Iron with Zemekone and Icehog3
 

I will check again later. never was that high at the docs office

Re: Pumping Iron with Zemekone and Icehog3
 

you mentioned before that you just started back with drinking coffee etc. Might be a cause for a little high resting heart rate.

on a side note, the lower the better for athletes.

Re: Pumping Iron with Zemekone and Icehog3
 

good thing I'm not an athlete

Re: Pumping Iron with Zemekone and Icehog3
 

Jimmy can teach you. ;)

Tore up legs at the gym today....tomorrow is easy day....traps, calves, etc...