Re: Pumping Iron with Zemekone and Icehog3
 

scott mendleson is pretty round :r

Re: Pumping Iron with Zemekone and Icehog3
 

I think Gerry's bad squat day cursed mine. Had a good warmup and first set at 225. On one of the last reps, though, I must have moved laterally or something. My right hip was definitely tweaked. Tried to walk and stretch it off. Tried working it out at a lower weight. It just wasn't having it. Stiff leg deads were better; though I just felt like I was lacking the strength and was only able to do 4 sets of 225 (275 was a no-go).

The only good thing about the day was that I was somehow able to hit a PR on leg press. 8 pies seemed like a struggle. 10 pies was actually a little easier. 12 pies was manageable. 12 pies + a 25 on each side wasn't horrible. So I loaded up 14 pies and hit it for 5 ... screaming like a mofo on the last rep. It felt good. :r

Right hip still bothering me a little when I walk, though. Think I just need to rest it a bit -- no elliptical or anything like that.

Re: Pumping Iron with Zemekone and Icehog3
 

No gym last night...I was suppose to do a 5 mile run but right when I stepped outta the car I lost my foot in a freakin puddle. so running with wet socks was not an option. I should have just worked out but I doubt I woulda made it through the small river flowing infront of the gym....stupid new england weather! :fl

Gonna see what I can get in today..

Re: Pumping Iron with Zemekone and Icehog3
 

Off to do a little military pressing and assistance junk tonight.

Stretch that bad boy out Prof.

Re: Pumping Iron with Zemekone and Icehog3
 

I am wicked tired from waking up early to take my car into the shop. I got hosed $200 for very little work and I'm pissed...but oh well..gonna try and do something at the gym now... :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Today is cardio day, but I'll be doing pull-ups to failure. Tomorrow is shoulder and legs day. Come sweet weekend, come and save my sore body from more torment.

Re: Pumping Iron with Zemekone and Icehog3
 

45min on the bike (didn't feel like running)
Legs + Calves today :tu

Threw a big plate on for squats...I like it! :ze ( I won't say how many cuz you'll laugh.)

Re: Pumping Iron with Zemekone and Icehog3
 

Well...

19:00 on my two mile run, and only did 4 pull ups. Gotta get better than that.

Oh and right now 185, my end goal is 175 by April. Oh and to have a cross-training application done by then.

Re: Pumping Iron with Zemekone and Icehog3
 

The run part isn't that bad...the pull ups are pretty good considering the avg person can do 1.5 :r



I think I tweaked something in my neck last night when doing squats. I'm pretty sure I did not just sleep in an awkward position.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah ... I can't do one. My shoulder doesn't work that way. I can do pull-downs at > body weight; but no pull-ups. Go figure. :rolleyes:

Why would you have hurt your neck? Was your form off? did you have the bar too high???

Re: Pumping Iron with Zemekone and Icehog3
 

To be honest Dokk I have no idea. Maybe a combo of bad form and too much on at one time? I was usually just doing light squats of whatever the bar is weighted at + 50lbs but last night I threw on an extra 90lb to the mix..

I'm not sure exactly where the bar is suppose to be located on my shoulders when I squat but I feel comfortable with it below the traps sitting right on the shoulders.

Re: Pumping Iron with Zemekone and Icehog3
 

That's probably about the right place for the bar. I always think about it in terms of finding the groove built into the traps just at the top of the shoulders -- the bar fits perfectly there. People like Frank, Gerry, Tom, and Dave will probably call it "the shelf" -- but that's because they're monsters. :D

Wonder if your core wasn't tight enough and you bent forward too far (causing the bar to roll up toward your neck)? Or maybe you just did too much?

For the record, the bar almost always weighs 45lbs.

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

:tu Thanks.


Dokk, I wanna call it "The shelf" someday too! :D

Re: Pumping Iron with Zemekone and Icehog3
 

you might need some assistance in that area.

Re: Pumping Iron with Zemekone and Icehog3
 

that's why I got you. <3 you had me at "Shelf"

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone here do front squats? I have been getting into them, but I've been noticing my wrists start to kill once I get up into the heavier weights. Any ideas on how to fix this or what I might be doing wrong?

Re: Pumping Iron with Zemekone and Icehog3
 

I used to do them heavy. The trick I learned was to cross my arms in front on my body. Think of the I dream of genie thing here. And have the bar rest on top of my front delts.

I have also seen people use wrist straps, and place them around the bar and hold on to them like handles. I tried this once and failed miserably.

Here are two quick tips.
When you get under that bar, think about wearing a baseball cap backwards and have the bill of the cap touch your upper back. Keeping your head up. Second, when you come out of the bottom think about leading with your chest.

check the video out for a few free tips
http://www.flexcart.com/members/elit...4&m=PD&pid=981

Re: Pumping Iron with Zemekone and Icehog3
 

Never been able to do half the weight on front squats that I could on regular squats.....tears apart my wrists too.

Re: Pumping Iron with Zemekone and Icehog3
 

2 words: manta ray...

Re: Pumping Iron with Zemekone and Icehog3
 

1,000 words http://www.sport-tiedje.at/advancedf...top_detail.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

20 min run

Shoulders and Back tonite. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

It's good to know that I'm not the only one who has a difficult time with wrists on the Front Squat. I like the lift a lot more than a regular squat, and I guess I'll be doin it with the crossed arms in front of me. I have done that on my heavy lifts before. Today is a rest day though -- thankfully.

Re: Pumping Iron with Zemekone and Icehog3
 

7 miles tonite on the boring A$$ treadmill....ugh...running now on whey protein too...hope everyone is shredding it up!

Re: Pumping Iron with Zemekone and Icehog3
 

I trained shoulders and arms today...tough to breathe at times with this cold, but I felt better after the workout (and now, several hours later) than I did before the workout.

Re: Pumping Iron with Zemekone and Icehog3
 

That's what I like to hear!!! Tough through it! :ze:ze

Re: Pumping Iron with Zemekone and Icehog3
 

It's the only way I know how, Brother Bao! :)

Re: Pumping Iron with Zemekone and Icehog3
 

I know it's all a placebo but I like to go for a jog when I'm sick...makes me feel better and helps me sleep too!

Re: Pumping Iron with Zemekone and Icehog3
 

I did shoulders and back yesterday. Wasn't feeling it at all since it felt like my throat was closing up on itself and I couldn't really breathe well for some reason. it was a good workout though since I pushed past the problem.

Re: Pumping Iron with Zemekone and Icehog3
 

:ze Should def get that throat looked at Chris...

Re: Pumping Iron with Zemekone and Icehog3
 

Damn everyone getting sick on me!

Re: Pumping Iron with Zemekone and Icehog3
 

week one of volu-grow done. Anyone else using it?

Need to find a good pre-workout shake.

Re: Pumping Iron with Zemekone and Icehog3
 

2 fingers for me...

I think its because of my Olympic background. When U develope that strength in wrist and fingers it becomes easier to rack cleans.

Re: Pumping Iron with Zemekone and Icehog3
 

I don't know how you gym rats do it...Working out in the AM is not easy! Chest, Biceps, Triceps and I had to lower the weights to finish...

Re: Pumping Iron with Zemekone and Icehog3
 

AM is easier for me than PM. Mainly because I'm beat and don't want to do anything after work.

Re: Pumping Iron with Zemekone and Icehog3
 

Its because your CNS isn't stimulated. This past semester we had workouts at 6:00 to be able to do anything in the weightroom I had to be up at 5 moving around. and considerable amount of time to warm up.

I

Re: Pumping Iron with Zemekone and Icehog3
 

i use to train at be in the gym by 600 too... you will get you to it...

Re: Pumping Iron with Zemekone and Icehog3
 

Back from the gym and my back is wasted in a good way. Wasn't even going to lift today. Once I turned my ipod on with some new tracks, I got the urge. No sense wasting THAT! :D Decided to make it back day when I saw that *everyone* else was doing "curlz 4 da gurlz" (TM- D'ESQ). Warmup was cardio and a lot of stretching. I think I'm gonna start budgeting a little more time to get a good 15-20 of stretching and cardio in before I lift. I think it helped today.

V-bar pulldowns, seated low rows, and barbell rows all felt real good. Followed up with deads -- 135 x 10, 225 x 10 x 3, 315 x 6-7 x 2. Then some 185 snatch grip deads for 10 then for 5/failure. My body was just outta juice at this point. I should have brought $$ for a gatorade ... probably would have been able to pull through on a full set of snatch deads.

:ze :ze :ze

Re: Pumping Iron with Zemekone and Icehog3
 

:tu
:hm
:ze :ze

I'm sore as a mofo from this AM..I went lighter and everything! stupid CNS and it's slowness. :fl

Re: Pumping Iron with Zemekone and Icehog3
 

Felt like making today a speed day, today, for chest & tris. Dropped the weight a little and, after my warmups (crunches to tighten core, barbell rows to prime the lats, pressdowns to prime the tris, and super light bench presses for the pecs) grabbed the stopwatch and hit the following

115 -- 10 sets of 5 reps each, 45 seconds rest between sets
135 -- 5 sets of 2 reps each, 45-60 seconds rest between sets

The first 7 or so sets were very fast. I got a little sluggish in a couple of sets toward the end of the 115s. I *probably* could have done sets of 3 on 135; but given no spotter and that I was already getting sluggish, I decided to just hit 2 fast each set. All about the fast-twitch, right Dave? :ze

Followed it up with some 190 decline presses (on a Hammer Strength plate-loaded) -- 3 sets of 6. Then did some standard tri exercises: skull crushers, pressdowns, behind head rope extensions. I'm beat. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Thats sooo much volume I just threw up!

Awesome workout! Great to see the shoulder isn't holding you back

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd: You're freakin crazy!

Re: Pumping Iron with Zemekone and Icehog3
 

What is your AM Routine like? What time do you wake up compared to gym time? Do you eat? Do you shower? these are all things that concern the CNS. If we figure it out it might help you with your AM lifting sesssion


For me I have to eat something. I would go with 2-3 granola bars. The weight room was only like 2 and a half minutes away for me, but this could be ideal pre workout drink time/coffee....I would get up and take a contrast shower.....Jump in when its cold stay under for some time and then turn it up hot repeat twice dry off go lift. The changes of hot and cold help increase blood flow to all extremeties etc.

Im sure others have some little tricks they use before they go to the gym

Re: Pumping Iron with Zemekone and Icehog3
 

It's totally strange ... I can do flat bench and decline bench; but incline bench and shoulder presses/military presses effin kill. Go figure. I still need to see a doctor. Next week, I think I'll do 135 x 3 x 10 on a rack with boards. :D Now ... where do I find boards. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Oh sorry...I realized my last post could have been taken the wrong way but I meant I agreed with you and Dokk was crazy for doing that workout...

Honestly...I am not an AM person and even in the gym I tend to favor the machine in the AM versus free weights.
My routine is whatever BigFrank wrote out for me but it looks like it'll end up being Chest/ Tri/Biceps...Sets = 3 for chest but 2 for tri/bi and the number of reps depends on the week I am at.

I am usually up by 7 on weekdays and at the gym by 7pm..My usual weekend is reserved for long runs...I didn't eat Sunday till after except for a banana and no I didn't shower. I'm hoping to make the sunday AM workout a common thing but it depends on my running schedule. Honestly though I couldn't beleive how sore I got/am doing much lighter weights. The CNS made me feel like a girl.

Re: Pumping Iron with Zemekone and Icehog3
 

For me, eating something --> :pu

I like your other tricks, though. I usually just get up about 1-1.5hr before I want to be lifting. I take an energy/NO supp about 15-30 minutes before lifting. The shower thing is one I might try. Hmmmm....

Re: Pumping Iron with Zemekone and Icehog3
 

I used to workout early in the morning. It would go something like this.
Wake up
Eat Full Meal
Shower
Pre-workout Drink
Gym


Deload week for me. Well needed.

Re: Pumping Iron with Zemekone and Icehog3
 

Back from the gym nothing special. Thinking about hitting a new gym later this week.
Also word is two big time powerlifters in my area, are planning on coming out of retirement ( couch potatos ) and training again. They have a full setup in one of the guy's garage, monolift, bands, chains, texas bar, deadlift mats u name it they got it. the works. If they did I would most likely be able to train with them. Hopefully they start to train again. If not, I will continue on. Downloaded the application for a meet in march. So far if all holds well I will compete.

Re: Pumping Iron with Zemekone and Icehog3
 

done lifting:ze time to relax:ss

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome, Frank. I'd love to be able to train with someone else serious about lifting. You'd better post vids of your best contest lifts, Brother. If you come in every PR you break at the meet gets you one cigar (max 3 -- 1 per major lift). Come in 1st, and I'll throw in a couple more. All Habanos, of course. :D :tu :ze