Re: Pumping Iron with Zemekone and Icehog3
 

I always drank chocolate milk for acid reflux. Works pretty good actually.

Re: Pumping Iron with Zemekone and Icehog3
 

Kept my word and just did cardio today -- even *that* was more intense than it has been in a while. I don't know what's happening to me; but I like it. My body is recovering faster, I've got more drive, and both strength and endurance seem to be increasing. Did somebody slip me something?

http://i207.photobucket.com/albums/b..._structure.png

:r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

:hmI'm not a smart man but I see 3 letters that keep appearing :r

Re: Pumping Iron with Zemekone and Icehog3
 

Good to see you guys haven't been slacking off. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

light 30 min jog and shoulders..must be tired or becoming a big sissy boy...IDK...:(

Re: Pumping Iron with Zemekone and Icehog3
 

deload week over. I dont think it helped me mentally, but I feel better physically. I think. Hard to do light work when you workout with guys already stronger than you.

Update, meet in March has been pushed until May. One coming up in April, I will most likely do one or the other, maybe both. Meet in May I am going with a guy I train squats with, he needs a handler at the meet. So April will most likely be time.

Now my dilema is, trying to get into the 220 class without giving up any strength.

Re: Pumping Iron with Zemekone and Icehog3
 

Well, just started a new program and its kicking my ass right now. My diet is ~1500 calories per day and at least a gallon of water.

M-F I run twice a week, once before work and once during. The one before work is when I get up and before I eat anything so (in theory at least) I'm burning the stored calories/fat

M-W-F I lift weights, focusing on improving my pull ups

Saturday and Sunday, depending which one is my day off from work I take off, the other one I do a short 20 minute jog/walk.

Re: Pumping Iron with Zemekone and Icehog3
 

damn 1500 calories? careful going that low ya might crash.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, it sucks and I might crash soon, but I've already dropped about a pound and a half in a week, and thats with me cheating on a couple of those days. At the rate I keep that up I only need to do this for 5 more weeks until I reach my goal and then start working on speed and mass.

Oh, currently
5'8- 184
goal is 170 by mid-April.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad you kept to your deload, Frank. I know how hard that is mentally and applaud u 4 it. :) GL training for the contest. :tu

Day off for me today -- totally off. I didn't even bring my gym shoes ... wish I would have, though, b/c the friend we're staying with has a treadmill and an elliptical. :fl

Eating donuts and drinking coffee ... I'll be plenty carb'd up for Monday! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

hmmm carbed up that sounds good. ya deload week was boring to say the least.

This week I'm going to start to drop that weight. I dont know, what do you guys think carb cycle or cut calories or just eat more and do more cardio. Problem for me is I hate cardio, if I do it I will walk for 5 minutes or jog for 5 minutes. But then again I love eating. lol

Re: Pumping Iron with Zemekone and Icehog3
 

11 miles today...legs are shot! Hope everyone is having a great weekend...Uber I would kill to be 185. How about we trade ? :D
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Re: Pumping Iron with Zemekone and Icehog3
 

185! Try being an inch shorter and 60 pounds heavier. :r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

Not the same brother...we are not training to be Mr. Olympians. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Its all fat. Trust me you don't want this. :(
well not really but still you don't want this.

Re: Pumping Iron with Zemekone and Icehog3
 

I'll trade :D

i am 5'6 and 200...dont tell me what fat is bro. :r i convince my self that it is cuz i have got tree trunks for legs and broad shoulder..i never refer to my belly.:D
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Re: Pumping Iron with Zemekone and Icehog3
 

:rolleyes: freaking feather weights, you are a toothpick

Re: Pumping Iron with Zemekone and Icehog3
 

...Well, a medium pizza from Round Table, 3 pieces of their garlic parmesan and at least one beer so far has told me to forget about my diet tonight... So be it.

Re: Pumping Iron with Zemekone and Icehog3
 

nothing wrong with a cheat meal!:dr

Re: Pumping Iron with Zemekone and Icehog3
 

is eating all but two pieces of a medium pizza a cheat?

Re: Pumping Iron with Zemekone and Icehog3
 

3 meals worth.... ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

:r that was all I had to eat today, it was good :dr

Re: Pumping Iron with Zemekone and Icehog3
 

x2

Now to get back to making my body hate me. Someone save me please. Break a leg or something.

Re: Pumping Iron with Zemekone and Icehog3
 

you just need to believe that you are human and going to the gym is good for the spirit, body, and mind. That mantra will make you want to get healthier. :tu
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Re: Pumping Iron with Zemekone and Icehog3
 

nah, cheating would be eating two pizzas. supreme of course. :r

Re: Pumping Iron with Zemekone and Icehog3
 

:r I will remember that for next time

Re: Pumping Iron with Zemekone and Icehog3
 

went to the gym today, blasted my chest

of course, that phrase now is about 10% of what it meant a few years ago. But I've got 7 weeks til spring break

gotta keep at it:ze

Re: Pumping Iron with Zemekone and Icehog3
 

It's also not cheating, if you left your bigger pants at home.

Re: Pumping Iron with Zemekone and Icehog3
 

Ate like chit this weekend and will be running off of mental energy and METAL today. We'll see how that goes.... :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Okay ... went for a more dynamic leg day.

Box squats @ parallel: 185lbs (60% 1RM); 12 sets of 3 reps -- per DavenportESQ's instructions, I visualized myself pushing the bar through the ceiling -- it actually came off my back a couple of times as I was pushing up too fast and not keeping the bad tight against my traps.

Box jumps: I think it was an 18" box; did 3 sets of 10. Felt like I was going to die after each set. Had to hit my inhaler once. :r

Stiff legged deads: 185lbs; 4 sets of 8.

Did some yes-nos, but my hip was a bit sore so I didn't push it. Also did some stretches (basically) with a medicine ball -- going from above my head to between my legs, pivoting at the hip (really just to get that lower back stretch at the bottom).

That's it for today. My lower back was bothering me a bit from all the driving yesterday and Friday. I probably should have done some leg presses because they give me a nice lower back stretch at the bottom; but I just didn't have the juice after all the box squats and jumps. Also wanted to do the rack walk-outs with 315; but again, I just didn't have the juice. Gonna keep the box squats as part of my routine. I forgot how I liked those. :)

:ze :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for this one. Always cool to get a new exercise.
Incorporated that into Saturday's routine.
Found some brand new muscles don'tcha know.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a good day in the gym, Dokk! :tu

I am off today, back at it manana.

Re: Pumping Iron with Zemekone and Icehog3
 

I want to get back in to working out, mainly for strengthening. I’m not looking to get huge, but would like to tone up a little. I’m aware of how important protein is for repairing muscles. I need to really concentrate more on how much I consume, but I find it hard to consume 200g of protein a day, even with protein shakes in the mix. I only work out like 2-3 days a week. Do I need to consume that much protein every day? What do you guys suggest?

Re: Pumping Iron with Zemekone and Icehog3
 

I think you've come to the right place bro...I cannot answer your questions about the gym but these BEASTS around here will be able to. Welcome! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Chest, Biceps, Triceps! Woohoo...I love working out after a good nap!

Re: Pumping Iron with Zemekone and Icehog3
 

I'll be doing chest and biceps again today. I've slacked off on the weight lifting lately. Once I get off work I'll do some cardio in my apartment complex's gym, and probably do 20 pull ups, no matter how long it takes!

Re: Pumping Iron with Zemekone and Icehog3
 

Took DavenportESQ's advice and changed things up a little on chest today....

3 sets of 6, close grip, at 115
3 sets of 4, regular grip, at 135
3 sets of 3, wide grip, at 135

was left "wanting" a little, so I did some more regular grip work:

4 @ 135
2 @ 155
F @ 185 (got a spotter)

Oh well. I guess I shouldn't have expected to hit a PR after all that. I've got 185, though -- I can feel it. :tu

Followed up with some laying triceps extensions (above/behind the head, not just to the forehead) for 3 sets of 10, some straight bar press-downs (2 x 10), and some V-bar press-downs (3 x 5). I was wasted by this point. :D

Thanks for the recommendation, Dave! :ze :ze

Re: Pumping Iron with Zemekone and Icehog3
 

making nice with the other boys? :tu Good workout Dokk...keep it up!

Re: Pumping Iron with Zemekone and Icehog3
 

Ha! A little, I guess. I let the bar down nice and slow and just couldn't get it back up off the bottom. Oh well. :rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

Good workout, Dokk.....Dave knows stuff! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Indeed he does. A little warning to others about that workout, though:

Don't go as heavy as you normally would. The close grip is gonna work your tris hard and the wide your shoulders. Be sure to always keep your elbows tucked and put the weight on your lats. With the wide grip, your ROM is severely restricted ... and if you have short arms like me, you're going to have some trouble un/re-racking the weight; so be careful. In retrospect, I probably could have gone heavier on the close grip; but that's what "next time" is for. :tu :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I really like this workout for 2 reasons:

1. you get a lot of "work" on a lot of different muscles in a relatively short period of time.

2. I believe you can't get big muscles without lifting big weights. Like Dokk said the close grip worked his tri's and you are able to load your tri's with a good amount of weight

Re: Pumping Iron with Zemekone and Icehog3
 

3 miles...in and out of the gym ...tomorrow is a 6 miler and if I can muster it...a light leg workout..

Re: Pumping Iron with Zemekone and Icehog3
 

6 miles on the treadmill and then legs and calves! :ze
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Re: Pumping Iron with Zemekone and Icehog3
 

Started my back workout with pull-ups today....got a PR 22 reps on the first set. Went heavy on barbell rows after about 8 sets of pull-ups, and ended with some heavy cable work.

Had hoped to get shoulders in today too, but I was spent after the back workout.

Re: Pumping Iron with Zemekone and Icehog3
 

Today was an odd version of a back workout. I'm not sure what you'd call the focus; but it was fun and exhausting.

Old-school t-bar w/v-grip with 25lb plates:
2p x 10
4p x 10
6p x 8 -- 2 or 3 sets (I can't remember for sure)
7p x 6, 6p x 6, 5p x 6, 4p x 8 (this was in succession -- I'd throw a plate off and start next set)
4p x 10

Bent over barbell rows:
135 x 10
185 x 8 -- 2 or 3 sets (again, can't remember)

Superset'd plate-holds grip work there with 2 10lb plates per hand (gripped to failure). That grip-work sucks! :r

One-arm dbell rows
80 x 6
80 x 8
80 x 10

Barbell shrugs
225 x 10 -- 2 or 3 sets (again, can't remember ... I was real stupid today, I guess. LoL!)

One set of light deadlifts -- 135lbs x 25 reps (my hams were burning)

Finished off with one more plate grip -- grip gave out at 32 seconds. :r

I guess it was a dynamic workout of sorts. Looking at it in retrospect, I think I probably went back and forth between focusing on speed and strict control. All I know is that it kicked my ass something fierce. :tu

:ze :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Excellent workout Dokk! :tu :ze

Re: Pumping Iron with Zemekone and Icehog3
 

:tu When I was in the Marines I maxed out at 23 dead hangs. :ze Now I'd be lucky to get in 10. :mad:

Well done Dokk....:tu



There was this guy who was trying to bench press 315lbs...My gym doesn't have clips for the bars because they don't want guys tossing that much around or something but this guy looked like he could do it. Here is the kicker...I was working on legs on the other side of the gym and then I heard a huge BANG! He had to slide the weights off the bar I guess because he didn't HAVE A SPOTTER! I dunno what pissed me off more; none of the knuckleheads in that area ran over to make help the guy lift/spot when he was struggling or the jerks walking away giggling that the guy just dropped a crap load of 45lbs plates on the floor. I'm all for space and privacy when pumping iron but you see someone that might need help..just offer to thwart any danger of him getting seriously hurt!

/rant off