Re: Pumping Iron with Zemekone and Icehog3
 

I'd just say this. People generally aren't paying attention to what others are doing. If he needed a spot for the weight he was doing, he should have asked someone to spot him. I generally work out alone and will occasionally ask for a spot for the last set or two when I am going heavier, especially for a chest press. If he didn't know that he needed a spot, he's an idiot. I would never go close to a PR without a spot. Just saying, I blame the guy, not the onlookers.

Re: Pumping Iron with Zemekone and Icehog3
 

hopefully can hit the gym after lab today.

effed up my knee @ practice the other day so will have to stick to upper body.

Sliding on your knee on turf is not advised.... Didn't do it intentionally, but sucks just the same

Re: Pumping Iron with Zemekone and Icehog3
 

While I generally agree with that, I'll offer some help if it looks like someone needs it. Walking away laughing seems to violate an ethic, imho.

Re: Pumping Iron with Zemekone and Icehog3
 

:flman I am freakin cranky today...I think my body is getting tired/worn out from the running/gym :confused: Gonna grab a cigar at lunch and read a bit to chill.

Tonight is 3 miles.:(

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd: klowns like that need to be helped ;)

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not saying I agree with them, just that it's the guy's fault first. I would also lend a hand if I saw someone in that position. Then I would have a funny new story to tell at dinner parties... :ss

Re: Pumping Iron with Zemekone and Icehog3
 

Fair enough. And for the record, I'd probably tell a story, too. :D :dance:

Re: Pumping Iron with Zemekone and Icehog3
 

dont get me wrong..i totally understand that you make the bed you sleep in but on some level, if you caught out of the corner of you eye a guy that looked like he was gonna get half an elephant sitting on his chest..i would run over and offer assistance..if he said no then cool... i know some are hesistant to ask for a spot...oh well

I think I am gonna do 3 easy miles tonite at the gym.
Posted via Steriod abusing Mobile Device

Re: Pumping Iron with Zemekone and Icehog3
 

/rant mode
Bao, your gym sounds like another crappy commercial gym with no collars. thats unreal, regardless of weight used collars can still be a good safety measure. I think what people fail to realize is your are just as likely if not more likely to injure yourself doing low weight than with heavier weights. if anything thats a huge lawsuit waiting to happen, you workout weight slides off and you tear a tricep or blow a knee out, and end up jacked up. stupid gyms, they turned their backs on the people, bodybuilders, athletes, powerlifters who helped get them into business. now they just want fat house wives to fill up the gym and purchase 400 different types of stupid cardio crap.and get witless personal trainers, , to use nothing but machines, that do nothing but isolate rather than use compound movements which have been proven time and time again . and training people to develop " core strength and balance " on stupid ****ing giant balls which do nothing but take up ****ing space anyways, all of which is total bullshit anyways. rather than teach people how to eat outside of gyms, they discourage grunting and have ****ing pizza days and natural well being days at the ****ing gym.

/rant off


sorry fellas a lot of crap been bugging me at the gym, more to follow.
gerry is excluded from personal trainer rant.

Re: Pumping Iron with Zemekone and Icehog3
 

Ive been doing those, I found a cool clamp at work to clamp a 25 to a 35 and 35 to 35 so the bottom doesnt separate when I squeeze em. works great.

Re: Pumping Iron with Zemekone and Icehog3
 

I liked your rant, Frank! :D

Re: Pumping Iron with Zemekone and Icehog3
 

"where is my life going" bump....


times are tough, so is work, wish me luck, ...

i just had a monte 4 and 4 scotches..... i love you guys.

Re: Pumping Iron with Zemekone and Icehog3
 

why is this in the workout thread lol :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

because its hard to work out when you are stressed!!!

Re: Pumping Iron with Zemekone and Icehog3
 

ah....ok, just looked like a banter post


anywho...getting used to doing lots of cardio lately. Looks like I got a lot of rehabbing on my shoulder ahead of me. Not sure how long it will be until I'm back to full strength. Thankfully the MRI showed no tear in the rotator cuff. Guess it's really time to concentrate on the core. You guys have any suggestions on working the biceps/chest without putting too much strain on the shoulder?

Re: Pumping Iron with Zemekone and Icehog3
 

Chest/some tri today

DB Chest Press
55x12
65x12
70x8
75x4

DB Incline Press(u)
40x15x3

Pushups
75

Cable Fly - weights on this are kg, too late to do the math now...
20x15x2
25x15x2

Dips
12, 10, 10

OH Tri ex
35x12
40x10
40x10

Felt like crap at the beginning. Took a good while to get into the swing of things. Tired as heck after. tomorrow off, then legs sat.

Re: Pumping Iron with Zemekone and Icehog3
 

Frank have you been to my gym? The only thing you missed was the chicks walking on the treadmill while chatting away on their cell. You described it to the "T." They even have pizza night and bagel mornings. :r. Anyways, I found weight clips today..I was shocked !

So uhm....3 quick miles today then threw the weights around concentrating on shoulders and back. I felt so good tonite!! Someday I will have the courage to throw up numbers on here and play with the big boys :ze
Posted via girly man Mobile Device

Re: Pumping Iron with Zemekone and Icehog3
 

I had a really sore shoulder maybe some three years ago. No torn stuff though. At times it kept me awake at night. Motrin 800's were my salvation. I could barely lift a glass of water off the table.

So... I bought some girly dumbells. Six and ten pounders. Did lateral shoulder raises by the dozen. Did girly pushups, (knees on the floor). Light dumbell curls, 30 pounds, if memory serves.

It took a while to get back. Still can't bench like I used to (can't do anything like I used to :rolleyes:). Max out at 225. Incline bench is still a little painful and use minimal weight on that. Decline bench is the least painful, can load up the weight on that pretty good.

So basically what I have done is work around and avoid the painful joints, and give the rest of them hell. Deadlifts, rows, lat pull downs, tricep work, etc. Big hurdle was training myself to be patient, and slowly work back into it.

Re: Pumping Iron with Zemekone and Icehog3
 

Just a reminder boiz and gurlz: if you tax your body through lifting a bunch to failure, be sure that you drink PLENTY of water and get LOTS of protein. I traveled yesterday and did neither. :(

And Pete ... aside from buying my own DBs (which is a good idea), I've been doing exactly that. Once a wee or more, I do my rehab exercises and I've been working around it on the bench. Incline still gives me tons of trouble, too.

Re: Pumping Iron with Zemekone and Icehog3
 

Personally, I don't worry about the size of my numbers. I look more to how I am progressing from week to week and month to month. I've only been lifting for a bit more than a year on a regular basis. There's no way I could even think about pushing the weights someone who's been doing it for 10 could.

I do track every workout in a notebook, writing down what exercise, weight and number of reps. If I am getting frustrated and/or need motivation, I pull out my starting months and look at the numbers and exercises there. That usually helps me quite a bit.

On a side note, I go to an LA Fitness and have been using their in-house trainers just because I came into this knowing basically nothing about it. I ran cross country and track in middle/high school and never went near a weight room outside of gym class. So, I'm just wondering where to go from here. I don't think the trainers there really have much to offer me at this point in terms of learning, more just changing up routines and checking form. I can do that myself. Where/how can I go about actually finding a good trainer who is going to actually be able to help me take this to the next level? Preferably one who doesn't cost me an arm and a leg...

Re: Pumping Iron with Zemekone and Icehog3
 

You might actually be better off trying to find a more experienced lifting partner who can train at the same times you do. They could teach you more of the advanced routines and you could motivate each other. Personal training (beyond the in-house trainers at the L.A. Fitness type gyms) is usually pretty expensive.

Re: Pumping Iron with Zemekone and Icehog3
 

Frank...can you elaborate on the "Core Strength" point of view you have?

I always thought of notebook jotting as tedious but using it as a motivation tool is a great idea! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Ya I have been going, just been too lazy to post my workouts, plus last week was a deload week which was boring as hell and pointless to elaborate on. Imagine, going to the gym, and just going through the motions with weights that are not challenging but rather light to be honest.

Agreed here Tom. Get a friend, if ya have trouble finding a friend use the internet. There are so many things online now that you can use. Trainers are unreal expensive. If you were to pay for any advice, get a nutritionist. All other workout things you could ask here or search online.

I bash trainers because they focus WAY to much on "core" strength. The main method in which they train people to strengthen their core with oddball exercises, weird motions both of which are extremely hard to master and should only be recommended by people with a lot of workout experience.,and isolation type movements. Most of the time these are done with bodyweight type exercises.
Rather than teach people to use compound movements which are so much more effective. they are also excellent core strengthening exercises. trainers are scarred to let people use weights and perform compound movements, and people wonder why they dump tons of money on trainers and get **** workouts.
Bottom line I guess, you want good core strength? Stick to the basics.I guess my gripe isnt about core training, its more about the neo-douch trainers. I hate them.

Get a workout journal too.

Legs tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Ok I'll bite...what would a wee little man like me be doing as compound movements to strengthen my keg.

Re: Pumping Iron with Zemekone and Icehog3
 

Bao, for your core try Russian twists :)

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

ahh...good ole BB.com :tu

Re: Pumping Iron with Zemekone and Icehog3
 

yes it is :)

Re: Pumping Iron with Zemekone and Icehog3
 

another one would be flutter kicks:
Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

also Roman chair sit ups

Re: Pumping Iron with Zemekone and Icehog3
 

With all due respect to Perry's suggestions, I think the kinds of compound movements Frank is talking about are more like real squats and deadlifts -- movements that involve more than body weight and develop your "core" when you're doing them right.

Re: Pumping Iron with Zemekone and Icehog3
 

So uhm..every phucken exercise I hated doing in the Marines? :fl

:tu

Re: Pumping Iron with Zemekone and Icehog3
 

true, but doing exercises that target the core are more effective, that is like doing chest and forgetting about any tri work outs. :) I hope you get what I tried to say :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

:r Unfortunately Bao that is true, remember what shape you were in after all that?

Re: Pumping Iron with Zemekone and Icehog3
 

Then=Lean, Mean, Killing Machine!
Now= Not Lean, Not Mean, Cheeseburger Killing machine! :r

Re: Pumping Iron with Zemekone and Icehog3
 

:r time to get back to "basics"

Re: Pumping Iron with Zemekone and Icehog3
 

I get what you're saying; but that's why doing them "right" makes them compound exercises. :D

Take the bench, for example. If you do it like a lot of the mirror boys, you're keeping your back flat(ter), elbows out, and isolating your pecs. If you're doing them like a powerlifter ("right" :)), you're using your legs, abs, pecs, tris, shoulders, lats, and more. You're not isolating ... but I think that's Frank's point.

Re: Pumping Iron with Zemekone and Icehog3
 

Frank's only point is his head (haha) true but I still feel targeting those muscles work better for strength though not fat burning

Re: Pumping Iron with Zemekone and Icehog3
 

:r

Re: Pumping Iron with Zemekone and Icehog3
 

Oh jeez I started a debate LOL :r
Prof is on target with me on this one. Isolating with body weight is far less compared compound movements done with even moderate weight.

Dont worry Bao, I went from a athlete to a cheeseburger killing machine also. lol

Re: Pumping Iron with Zemekone and Icehog3
 

I did some Russian twists on the decline sit up bench today with a 5lb medicine ball above my head as part of my ab workout. Today was the first day in months I've worked my abs. Main focus was back and chest. wide grip pull-ups, incline bench, flat bench, abs. The ab workout got my hip flexors so tight that I could barely walk. I had like a 1ft stride. Gotta start working them some more.

Re: Pumping Iron with Zemekone and Icehog3
 

I lift like a mirror boy, I don't arch my back or use my legs when benching. Where is Gerry?

Re: Pumping Iron with Zemekone and Icehog3
 

I dont see anything wrong with doing bench in that fashion. If you are truly seeking isolation than more power to you on that. Others, and myself included feel that basic exercises such as the bench press, are more beneficial for everyone done more as a compound movement, with traditional form. Also many people will argue that compound movements, done improperly or tweaked to be performed as an isolation type exercise do more harm than good. Example being, bench pressing with a wide grip and elbows flared.

My big argument has always been, performing 1 exercise more effectively than say 3, is more beneficial in so many ways.

Re: Pumping Iron with Zemekone and Icehog3
 

you rang?

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not sure what flared elboys are, but I always keep strict form when lifting swinging bouncing and arching are cheats to me :)
Was hoping to get your view on this little debate we got going :) the squats for core ,isolated vs compound etc. If you rather not get drawn in I understand:tu

Re: Pumping Iron with Zemekone and Icehog3
 

i bench arched back, drive with legs, and elbows in...

Re: Pumping Iron with Zemekone and Icehog3
 

I wonder if I'm in the minority on certain techniques? I guess I have more reading to do :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I usually walk like that if I need to do a #2 :r


Great debate/info guys...I love the knowledge being thrown around!:ze

Re: Pumping Iron with Zemekone and Icehog3
 

I wouldnt say you are in the minority about it. There are a lot of people who are proponents of isolation type movements. There are many different schools of thought on everything. What it really boils down to is what you are training for.
Everyone loves a little debate.

Re: Pumping Iron with Zemekone and Icehog3
 

That, Frank, and I would add "instinctive training" or training through experience to the equation. People respond differently to the same movements, so you need to find out what works best for you.

Re: Pumping Iron with Zemekone and Icehog3
 

The cool thing is Frank while we debate others learn and we remain fratelli :)