Re: Pumping Iron with Zemekone and Icehog3
 

I haven't even attempted any dips, since I've just brought pull ups into my routine in the last month. Still not strong enough to do more than 5 pull ups of my body weight consecutively. The machines help SO much!

I don't really like the position of the decline press either, but it works. I dont like it cause i have no range of motion when doing them.

icehog: that sucks man! I can imagine the situation, and I would never want to be in it. i'd probably go off on the manager.

Re: Pumping Iron with Zemekone and Icehog3
 

Does that Mean Prof is Boy Robin? Or does Tom fill that slot? :r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Nah, chit happens, Chris, They generally take pretty good care of the equipment. :)

I don't fill any of Gerry's slots, Frank! I am the Admiral! :r

Re: Pumping Iron with Zemekone and Icehog3
 

I haven't been posting much, basically because I haven't been doing much. Seemed I re aggrevated my shoulder injury. The pain was much more managable in the past, now I have some throbing down the whole right side of my arm, and besides shoulder pain I have a lot of pain in my bicep. I truly fear the worst : (

That aside I have been doing light pulls. I benched today for the first time in 2 weeks. Kept it light worked up to 275. and even started to feel that

We have conference rolling around in two weeks. I will prob cut all gym activities. I will just increase my jumping as stimulus for my CNS. I did clear a 52 inch box the otherday, which got me a little juiced.... for people who dont like to do pulls but still want to work explosiveness I recommed jumping, and lots of it. In all directions!

Enjoy the time off ADB and your vacation...I imagine for someone who has been in the strength game for as long as you have rest/recovery is just as effective as a good workout You migrating South to avoid the cold?

Re: Pumping Iron with Zemekone and Icehog3
 

leave my filling of Gerry's slot out of this. :dance:

Re: Pumping Iron with Zemekone and Icehog3
 

Really sorry to hear that news, Dave. I'll keep my fingers crossed, hoping for the best.

BTW, you're "light" bench is twice as heavy as my regular 5rm bench. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry to hear Dave...Hope it works out for you.


So I didn't do my 13 mile training run this weekend...Nor did I even get to the gym this long weekend. I have been sleeping a whole lot though. I think my body is just over worked from all the running and lifting. I'd hate to be behind on my marathon training but I'd rather be a week behind on training than get hurt and not toe the line.

Re: Pumping Iron with Zemekone and Icehog3
 

Yup. Listen to your body. :tu

Back day today turned into upper back day. :ze

T-bar, close grip: 1p x 10; 2p x 10; 3p x 10, 9, 8

Bbell bent-over row: 135 x 10, 185 x 10, 8; 205 x 5

One-arm db row: 80 x 10, 80 x 10, 90 x 10, 100 x 10R/7L

Shrugs: 225 x 10, 275 x 10, 315 x 6, 6

Grip work with 2 x 10lb plates in each hand: 3 times to failure

Thought about deadlifts at one point, got above the bar, and just wasn't feeling it. That's when I decided it was an upper back only day.

Good lifts to all!!! :ze :ze :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Hearing a couple people talk about shoulder pain and have experienced it some myself. I'm just trying to learn some more about this whole thing, so am reading through Starting Strength by Mark Rippetoe and Lon Kilgore. From ll the reviews I have read on bodybuilding.com forums and other places, it is one of the best resources out there. They mention the chronic shoulder pain a lot of people get from lifting in their section on the bench press. From what they say, a lot of it has to do with the angle of the arms in relation to the shoulder when doing bench/chest work. As I understand it, if the angle is too high, arms parallel to the line of the shoulders, it puts more pressure on the rotator cuff, which causes/contributes to this pain. Pulling the elbows slightly closer to the body reduces this pressure and lets the chest do the actual work. This does also move the bar slightly further down the torso. I am making some adjustments to my bar placement, as I know I have been lifting it higher, more arms parallel than slightly angled. I'm starting to adjust my bar placement, but it's definitely something I have to concentrate on, as I've gotten so used to lifting it higher.

Anyway, did some back/bi work last night. Mixed it up a little after the first exercise, doing last set at lower weight, but explosive.

close grip lat pulldown
120x12x3

t-bar row
70x12 80x12 45x12(fast)

high row (cable)
70x12x2 50x12(fast)

low row
80x12x2 45x12(fast)

db sup curl
30x12x2 20x12(fast)

Re: Pumping Iron with Zemekone and Icehog3
 

Will Tom have internet on vacation? If not I can wait to ask my question.

Re: Pumping Iron with Zemekone and Icehog3
 

I believe he said that he would not.

Re: Pumping Iron with Zemekone and Icehog3
 

Are you saying I should read posts? :r

Thanks Dokk :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Never!

Re: Pumping Iron with Zemekone and Icehog3
 

Funny how that happens. There are some days I can't wait to get in the gym, and at times wind up aimlessly flailing about. This past weekend, I did a fabulous job of celebrating the arrival of Friday, needed to be driven home and all that. Saturday my girlfriend and I went to the gym, me a little green around the gills. Had a tremendous 1-1/2 hour workout. Weights for an hour, (new PB on the bench) followed up by an intense 1/2 hour of cardio. Felt awesome leaving there.

In light of that, I'm not about to substitute Bushmills for White Flood just yet.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad I'm not the only one thinking that! :D

Re: Pumping Iron with Zemekone and Icehog3
 

First off, you picked up a great book! Second, I believe what you mentioned aboce, low bar groove for benching has allowed me to bench heavy with ZERO issues. Also I find that the narrower your grip the better also. I often see guys benching with their index fingers outside of the smooth groove on the bar. While this may be great for use at a meet to decrease range of motion, it destroys shoulders. I personally pinky on groove on thumbs on smooth for bench.

Narrow grip, low bar groove, elbows in your gonna bench heavy for years
Wide grip, high groove and flared elbows = pain.

Watch next time you are at the gym at guys who bench most will bench the wrong way, and often you will hear them talk about their low bench because of shoulder issues, or such.

Same here Dave, hope ya feel good. Maybe that little bit of time off will serve ya some good.

Dont worry Prof! Ya got plenty of time.

Re: Pumping Iron with Zemekone and Icehog3
 

Time?!? Time's what I don't have ... I'm an old phart! :pn

Re: Pumping Iron with Zemekone and Icehog3
 

Nice old Phart and Peter's smilie :hm

Re: Pumping Iron with Zemekone and Icehog3
 

Nice to know about the grip placement as well. I've been putting middle finger in the smooth groove. Next time I do bar work, I'll try shifting to a closer grip and see how I do. Doing chest tonight, but was planning to do DB work. I also need to work on back arch, as I think I've not been doing that correctly either. Funny how I've been working with "trainers" at LA Fitness for more than a year now and not one of them mentioned this stuff.

Re: Pumping Iron with Zemekone and Icehog3
 

Sure you do, case in point Lou Simmons. Guy as Old, granted crazy, but he is old and strong.
I would recommend to learn to keep your upper back tight and use that as a base, and get your lats involved before working on a back arch. Arch isnt going to do much but decrease your range of motion. I personally only arch hard for low rep sets 90%+. Anything else I would rather get more work out of. Plus once you learn to keep your upper back tight, and ride high on your upper back getting a good arch is cake. Also, last note, be careful when arching or setting up high on your upper back at most gyms. The benches are hard, slippery and WAY to narrow.

Re: Pumping Iron with Zemekone and Icehog3
 

I noticed that last night. I tried pulling my lats together, that put a slight arch in my back, but I had a very tough time with stability on the narrow bench. Even with keeping tension on my legs and pushing up into my body, I was moving around. All in, it was still a good workout, but I could wish for a better bench.

DB Chest Press
55x12 65x12 70x10 75x5
DB Incline (u)
40x15 3 sets
Pushups
15 - 5 sets
Cable Fly
22.5x15x2 27.5x15x2 - kg, not lbs.
Overhead DB extension
40x12x3
Suicide Tri - superset of skull crusher, close grip press and bench dip
50x10x3

Barely squeezed out the last set of cable fly and went to failure on the last two sets of bench dips. Felt like I had a damn good workout.

Re: Pumping Iron with Zemekone and Icehog3
 

I usually always have my legs tensed and my shoulder blades pulled together. IMO, it helps with the bump off the bottom, gives elasticity. That being said, I don't bench with barbell every week. I switch it up from dumbells to barbells and I believe this helps with my stabilizer muscles.

Re: Pumping Iron with Zemekone and Icehog3
 

what other workouts can be done for the chest? right now am doing db bench, db decline, machine incline, seated butterfly and "hulk hogans" i dont know what they are called but it looks like your doing the hulk hogan flex.

Re: Pumping Iron with Zemekone and Icehog3
 

Whoa. My friend found the coolest website I've seen in awhile. Check it out:

http://www.livestrong.com/thedailyplate/users/

This is a food journal/calorie calculator. Free and very informative. I've had 267g of protein today. ...a little overboard maybe? From what I've read though keeping a food journal can make dieting (not that I'd say I am dieting) 80% more effective.

Re: Pumping Iron with Zemekone and Icehog3
 

:confused:

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders last night.

Side/Front Lat Raise - neutral grip
20x10 3 sets

Front Raise (L grip) - this was a wierd one, seems to isolate the rear delts more than a regular front raise
10x15 2 sets
15x15 1 set

Cable side raise
20x15 3 sets

Upright Row
60x15 3 sets

Cable Front raise (bar) - the bar links to both sets of weights on this cable machine
(7.5x2)x15 3 sets

Re: Pumping Iron with Zemekone and Icehog3
 

Finished up a 4week 5x5 workout last night. The final lifts were:

5x5 Weighted chest dips (35lbs over)
5x5 Upright row (110lbs)
5x5 Renegade Rows (50lb dbs)
5x5 Plyometric vertical jumps (2ft 8in)
5x5 Overhead Press (125lbs)
2x15 Inverted crunches with fitness ball
1x50 Reverse grip preacher curl (65lbs)
1x50 dumbbell kickback (20lb dbs)

This coming week we start a HIT workout! Can't wait!

Re: Pumping Iron with Zemekone and Icehog3
 

Legs this morning.

Squat
45x12 185x12 205x10 225x6
Lunges
85x10 95x10(2 sets)
Bench Step-ups
50x10(3 sets)
Seated Calf Raise
90x15(4 sets)
Standing Calf Raise
20(4 sets)
Wall Sits
2x30sec each

Haven't done wall sits in ages. Those things kill me at the end of a leg workout. Gotta start doing them again.

Re: Pumping Iron with Zemekone and Icehog3
 

Howdy, old gym buddies...back from vacation and back in the gym.

Decided to do a different workout to "ease" myself back into it. Started inclines with the 100lb dumbbells for 18, and just worked myself down the rack by 5's, trying to add reps every set. Hit the wall as 75's for 22, so I moved on to some dips and ended it with reps on the flat bench. Chest is still bumped 2 hours later. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to see you back Tom.

Ive been battling a nasty chest infection thing. Fever and chills gone now, just coughing up the leftovers:pu

Meet first week in April is a maybe right now, my training buddy is going to only bench. So I will be his handler at that meet. If I competed, I would have to weigh-in Friday, compete all day Saturday then ride back up Sunday and be a handler. So that is looking like a no at the moment.
Meet I am debating about now is first weekend in May. Full Meet.

Re: Pumping Iron with Zemekone and Icehog3
 

Still got the crud, Frank? Hope you feel 100% soon, my friend.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest..Biceps...triceps.. :tu

sore...

lazy...

hope all is well gym rats!

Re: Pumping Iron with Zemekone and Icehog3
 

Destroyed my chest last night. Feeling a bit sore this morning... Heading out for a nice steak dinner tonight to get some protein in me and rest/repair. :ss

Pushups
25 25 20 12f 8f 10f

DB chest press
60x8 50x12 40x15

Incline Press (machine)
45x12 3 sets

Free-Motion Tri machine
40x12 3 sets

Re: Pumping Iron with Zemekone and Icehog3
 

First day back since last Thursday. Decided that I'm gonna start cutting and really working my upper body. My legs have gotten freakishly huge under a layer of fat; so I want to cut fat (in my gut and legs) and work for maintenance/tone on my upper body. Perhaps it's a mistake; but I'm planning to almost take legs out of the equation for a while (although, they'll get some work on lower back day and through cardio). Also planning to do cardio almost every day and to cut out carbs as much as possible 6 days a week. It's time to get serious again, drop some weight, and then come back with a powerlifting routine down the road.

Current weight: 230lbs
Goal weight: 200lbs

Today -- Upper back
Barbell rows: 135 x 2 x 10
Close-grip t-bar rows: 3p x 3 x 8,7,9
Barbell rows: 185 x 3 x 6,7,8
1-arm DB rows: 80lb x 1 x 10; 100lb x 2 x 8

Recumbent bike: 25 minutes

In and out in 65 minutes.

Re: Pumping Iron with Zemekone and Icehog3
 

Had a good chest day yesterday.

Switched back to using superpump and still using the volu-gro.

Have a sweet store around here called supplement warehouse. I know they sell online, but the physical warehouse is about 4 minutes from my house and is also a store.

The best thing is they price match any online website....so it is like I buy it from an online store, but get instant gratification and don't have to wait for shipping :tu

Turns out they are hiring too, maybe get a job there

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck on that James!

Re: Pumping Iron with Zemekone and Icehog3
 

nice :)

Re: Pumping Iron with Zemekone and Icehog3
 

Blasted some legs last night with the boys. Training session took balls long, almost 3 hours at the gym. 5 guys all squating, which sucked but working out with that many guys was cool I guess. Not my style, but getting to squat with a person who holds 5 state records and 1 national record was good.

500x3 500x3 for squats was only notable lifting done, without knee wraps.

Re: Pumping Iron with Zemekone and Icehog3
 

Lil Bench tonight, I feel a little better still coughing up crap, gunk in my sinus or crud as per Tom.

Training buddy and I had a rough night, he bombed a shirted bench at 585 and 610. I bombed 415 then 435 raw, 415 I heard a jacked up pop in my left elbow, no injury but odd. Guess ya cant win em all. Hopefully next week I will be 100% rebound from the illness I am recovering from.

Re: Pumping Iron with Zemekone and Icehog3
 

good luck! hope next week goes better :tu

Re: Pumping Iron with Zemekone and Icehog3
 

thanks, any luck with the hook up job :D

Re: Pumping Iron with Zemekone and Icehog3
 

I have to go get an application, if not tomorrow I will go Friday

Re: Pumping Iron with Zemekone and Icehog3
 

No weights tonite..just 7 miles on the boring ass treadmill because last night's 3 miler outside was fookin cold!

Re: Pumping Iron with Zemekone and Icehog3
 

Get better Frank, that Crud just sucks!

Off day today, back in in the morning. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Good shoulder day today.

Really like the superpump/volu-gro combo so far.

Also trying to eat better, so we will see how long that lasts!

Re: Pumping Iron with Zemekone and Icehog3
 

you said they have a storefront too?

Re: Pumping Iron with Zemekone and Icehog3
 

yah, it is attached to the warehouse.

There is a location in Greenfield and Oak Creek

Re: Pumping Iron with Zemekone and Icehog3
 

great :) I will check them out, I'm almost out of vasocharge, need to find something different to try.

Re: Pumping Iron with Zemekone and Icehog3
 

4 miles tonight and then Legs/calves...I think I squatted about 225lbs 10x wooohoo!! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

off day for me today.....back at it tomorrow