Re: Pumping Iron with Zemekone and Icehog3
 

I use machines for more "show" exercises...Leg curls Peck Deck, curl machines, stuff like that and will work very slowly where I can maintain a constant tension on the specific muscle group, instead of sometimes cheating by using other muscles. It makes me feel the pump like AHHHNOLD!

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Have you considered a good elbow wrap? I'd recommend Inzer.

Re: Pumping Iron with Zemekone and Icehog3
 

When did I say that? :confused:

Don't lift anything that causes joint pain, Chris, you could be doing serious damage.

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd:

Indeed. I meant to type the following last night (but must have deleted it by accident):

As zemekone always told me, "Being sore is okay; but pain is pain."

In other words, it's one thing to have sore muscles after lifting -- you are, after all, creating micro-tears in your muscles when you lift heavy enough to do any good. It's another thing to actually cause pain (see Icehog3).

Re: Pumping Iron with Zemekone and Icehog3
 

I fought the power racks ... and they won. Feel like I've been beat up with an iron bar today. Oh wait -- I have. :r

Got up *way* late and felt way dehydrated, which makes sense since last night was the first night with the heater on all night. Today was leg day, which got complicated since this is usually the day I take a bit longer (try not to rush getting up to weight on squats), but I had to shorten my day since I was running behind and parking illegally (Dr. MRS has the parking pass and she's out of town).

Squats:
135 x 8
185 x 8
225 x 6
275 x 4
275 x 4
275 x 4

For some reason, 275 was just wrecking me. Almost fell forward at one point; almost puked at another. Oh well ... I knew this would be an "off" week given last week's travels and the way I've been eating.

Stiff-legged deads:
135 x 10
225 x 6
275 x 6
275 x 6
295 x 5F
295 x 3F

295 may actually be a new personal best for me, which is kind of cool. Tried to follow that with some seated calf raises with 3 pies; but my calves cramped up (not enough water in my system) and I realized my body was just out of juice.

Re-learning important lessons about nutrition and my body this week. LoL!

Re: Pumping Iron with Zemekone and Icehog3
 

Today was a fun day in the weight room. First time I've felt that I could push myself, I was much more positive. It was also a less complex day which made me excited to be in and out, with minimal loading.

Speed Bench
We do this to stimulate CNS. We already have a day where we rally load up (floor press) this is more designed as a sport specific (shot put) exercise. We use the Tendo unit( A computer we hook up with measures total watts/and Meters/second) This is also fun because while power lifters can lift a lot, that is not what I need to do, I need to be more dynamic and flexible. I tried to keep everything over 1m/s

warm up sets
185x3
195x3
225x3
225x3
225x3
250x3
250x3
250x3

I did this all with <1 min. rest

Incline DB Bench- I really like these because I get more isolation, and can load up without putting a lot of stress on my shoulder (I have several injuries here)

90x8
100x8
110x8
125x8

That was a new PR for 8 for me. Pretty geeked....I was feeling the "arnold pump" at this point and supersetted Pullups and Tricept extensions

This was nice, instead of going home and crashing I felt like teh workout invigorated me and helped me start my day, which in turn led me to surfing the net looking for cigars ha!

Re: Pumping Iron with Zemekone and Icehog3
 

125x8 PR? are you serious? no disrespect, but i thought it would be more like 155x8ish :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

nice workout...

Re: Pumping Iron with Zemekone and Icehog3
 

Dumbbells, Gerry -- that's each arm. :r

Nice job, DavESQ!!! I'm not sure what the 1m/sec means. Is that the rate at which you press the weight (i.e., 1 meter per second)? If so, daaaaaammmmmnnnnn. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Really? Thanks.

Re: Pumping Iron with Zemekone and Icehog3
 

got class late, but ganna try to hit the gym tonight. Legs are killing me from squating on tuesday

Re: Pumping Iron with Zemekone and Icehog3
 

G, I usually dont do much rep work above 6's sry I guess I will need to come out and train with you to get stronger in my DB Incline:ze:ze:ze

1 m/s is pretty much the target goal for me for most of the presses, I try to work close to 2 m/s in all pulling/olympic exercises. If you have a tendo unit at any of your gyms they are a really good piece of equipment. During summer training I have a test I do before every workout and measure and see what power production I am at, and that dictates the workout, we also do this in season to avoid over training. Plus it just makes sense, if you can't pull at maximum efficiency why do that workout?

Re: Pumping Iron with Zemekone and Icehog3
 

:lv









:r

Re: Pumping Iron with Zemekone and Icehog3
 

ok forget it... i thought you were just doin 1m/s for the warm ups, but if your doin that with the dumbells too, then im the dumbell :r

how much do you weigh?

Re: Pumping Iron with Zemekone and Icehog3
 

Im at my lean fighting weight of 260 ish

Re: Pumping Iron with Zemekone and Icehog3
 

gotcha... im a lil kid compared to you... :D

Re: Pumping Iron with Zemekone and Icehog3
 

We are even because I am the little kid when it comes to cigars!

Re: Pumping Iron with Zemekone and Icehog3
 

so am i...

Re: Pumping Iron with Zemekone and Icehog3
 

OK fellas, I'm gonna stick my head up finally after reading this thread here and on the other board. I never really lifted before. I was more of a push-up, sit-up kind of guy.

Well I'm trying to come off of a long sedentary period of about seven years. I drank alot of beer and ate alot of food. I was about 180 Lbs, for my height that is damn fat, bordering on obese. So for the past 2 almost 3 months I've been monitering my diet and doing some light upperbody weights. I dropped down to about 145 Lbs.

When is a good time to start bulking up? I heard from some website that you should get down to below 10% body fat before you start consuming more calories to start putting on more lean muscle. I still have some belly fat, should I lose as much of the gut as possible before?

Also, is the whole 1g of protein per pound of lean muscle mass formula effective?

And Zemekone, you are the pull-up king. I am up to three with good form and happy. Sure I can do five but after the third, it gets dodgey quick. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

in my opinion winter is the perfect time to bulk up cuz you can wear sweaters, and jackets plus you have all the big eating holidays...

i like 1.5 g of protein per pound, and 2.0 grams per pound of carbs

when i started doin pullups i couldnt do 5 to save my life, so i started doin 12 everyday, didnt matter how long it took just get to 12, then 15, then 20, then skys the limit...

now i do weighted pullups 50 with at least 45 every other day...

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Zemekone! Appreciate the info!

Re: Pumping Iron with Zemekone and Icehog3
 

Tore up chest today, hit the incline DBs hard, then some flat bench, and dips.

Hockey tonight, time to carb up. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck Bro!

Re: Pumping Iron with Zemekone and Icehog3
 

Got some good news today from the doc said I can actually lift some weights again after 8 years off ,goning to alocal gym tommoro that I used to hang out at and see if the can develope a program under my docs recomendations. it will definetly help out my diving strenght:)

Re: Pumping Iron with Zemekone and Icehog3
 

awesome! pullups... thats all i have to say

Re: Pumping Iron with Zemekone and Icehog3
 

Good news, Chris! :D

Re: Pumping Iron with Zemekone and Icehog3
 

+1. Burpee pull-ups are even better. Due to all of the running I have been doing I've avoided the gym since the summer. This thread is getting me pumped for my marathon recovery time when I can start hitting the weights again. Although, I get through the O-Course a lot faster with my skinny endurance body then I ever did when I was lifting.

Funny how that works.

Re: Pumping Iron with Zemekone and Icehog3
 

back to gym tomorrow.... last day of no-xplode (i hope, there isn't much left) big upper body day i think. What is the best place to get white flood from?

Re: Pumping Iron with Zemekone and Icehog3
 

Bodybuilidng.com....good price, quick delivery. :)

Re: Pumping Iron with Zemekone and Icehog3
 

What is white flood?

Re: Pumping Iron with Zemekone and Icehog3
 

Pre-lifting supp by "Controlled Labs" that a lot of us take. Basically energy + focus + NO booster. Get some crazy pumps and the occasional berzerker feeling on it (that would probably be the beta alanine). :D

Regular dose is 2 scoops. Someone your size could easily do 3 once you're used to it. 4 would be complete insanity and land you in an asylum. Just ask icehog. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

OK ... I'm definitely showing improvement on chest. Still a weak-assed mutha****a (especially given my OK deadlift and squat for a beginner); but I'm getting better and that's a big deal for me. A couple of months ago, on incline, I remember working *up* to 95lbs for 5. Today I started with 95 for 10 as a warmup ... working up to 135 for 3. If I hadn't done flat for quite a few sets beforehand and warmed up for so many reps (also did 115s), I could have done more. Anyway, it was a big deal for me. :) I think next week, I'm gonna stay OFF the smith for all my exercises. :ze Also, I'm pretty sure I could do 185 for 1 on flat bench. I just need a spotter I can trust....

Hope everyone has a good day in the gym! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

:rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

hey guys, it's been a while.

Glad to hear everyones workouts have been good. I just hit my 1 year anniversary in the Gym this week. After a slow summer the last month has been crazy. PR's almost daily.

lift on,

A

Re: Pumping Iron with Zemekone and Icehog3
 

lift lift lift.......run run run.......that is all.

Re: Pumping Iron with Zemekone and Icehog3
 

Broke my clip-in pedal on the ride to work this morning, probably not going to make it to the gym today if I have to walk home :( Hopefully I can scavenge a bolt from somewhere around here...

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats to all on the pr's...
White flood eh? Is it similar to No Explode? I have taken No Explode, MHp's version, and Cytosports version which all sound similar. I liked it for lifiting, but I found that I need more of a boost at practice. I didn't like the feeling that They gave me because I felt a lot more jittery. Right now I take Bodyquick, avail at bodybuilding.com I take 1 pill in the AM, but 3 before practice. This helps focus without the jittery effect, the other day I took it and I had it to where I could feel nothing but my big toe, and when I felt my toe, it was going to be a good throw!

That may sound crazy, but this is an asylum afterall

Re: Pumping Iron with Zemekone and Icehog3
 

Today was a good day, but nothing to write home about

More Speed work with a tendo.

Worked Box Squats at 1 m/s up to 365x3. Its raining here, im tired, and I need a nap!

Re: Pumping Iron with Zemekone and Icehog3
 

I'm a big fan of the White Flood before lifting, but I need something else for hockey, just as you need something else for practice, Dave.

The White Flood blows away NO-Explode for lifting though. :2

I am letting the drugs kick in and then am off to kick some azz at the gym.

Re: Pumping Iron with Zemekone and Icehog3
 

So whats the secret to the Hogs hockey game?

Re: Pumping Iron with Zemekone and Icehog3
 

A psuedo ephedra tablet and some ABB Extreme Ripped Force is my current combo, Dave. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Vasopro by Mega-Pro International?

Re: Pumping Iron with Zemekone and Icehog3
 

Upper body day today..... hopefully ganna kill it

"Light Weight!"
http://www.youtube.com/watch?v=W1KD7cGRDDc

Re: Pumping Iron with Zemekone and Icehog3
 

Wal-phed from Walgreens. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Well made it to the local establishment and the checked all the ranges and started a light weight routine to check on the ability to do weights with the replacement hips, all good, arms and chest all set and the modified some leg excerises so I can do them all except for reverse leg curls not enough range of motion. Not a lot of reps but did 2x10 of everything with light weights and I could walk out with a smile on my face.

Re: Pumping Iron with Zemekone and Icehog3
 

Good to hear Chris :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Progress=positive!

Re: Pumping Iron with Zemekone and Icehog3
 

I just read though this thread and I have to say you guys have me pumped up for working out tonight. I am more into the cardio and light weights cuz that is what I was told to do to burn up fat, is that right?

I shoot for 35-50 mins on the eliptical machine followed by 3-5 sets 50%max with 20-30 reps with 1 minute or less between sets. Every other day I run about 3 miles for a morning cardio. With my workouts I am trying to burn fat. Since I really started I lost almost 40 lbs in like 3 months.

I also started eating better. I try for 180-200 grams of protein a day. Sundays are my off days no workout/ eat whatever/ just strech. I am shooting for 185-190 lbs before I start changing the workout to grow me some show me muscles.

Any advice on weather or not this good would be very helpful. Thanks.

Re: Pumping Iron with Zemekone and Icehog3
 

im intreguied...

ill look for it... :D