Re: Pumping Iron with Zemekone and Icehog3
 

Aren't they great?!? I love how they just shred my obliques all to hell. :D

Biceps, triceps, and traps today. Did straight bar curls, cambered bar curls, and cambered cable curls. Followed that up with some overhead rope tricep extensions, tricep rope pressdowns, and v-bar press downs. Did some shrugs, up to 315 for a few sets. Then finished the lifting off with some modified high pulls while I was putting away the 45lb plates -- just a couple of sets; but my delts were a bit sore.

Went upstairs for some cardio. Planned to do 30 minutes of 10%/3.3mph on the treadmill; but some jerkface came to the treadmill next to me wearing boatloads of perfume.

:fl :fl <rant> Why in the effing world do people feel the !@#$%$^ need to come to the @#$%&$ gym wearing @#$% $%^loads of perfume and cologne. You're their to get dirty and sweaty. If you're not going to shower afterward, put the crap on in your car. If you're that stinky when you get up that you can't even stand your own smell, then maybe you should take a !@#^%&* shower for effin sake. </rant> :fl :fl

Anyway, I couldn't breathe, so I had to cut it short at 22 minutes. To add insult to injury, I saw her leave the treadmill as I left the cardio area.

Re: Pumping Iron with Zemekone and Icehog3
 

Pet peeve.
Maybe they figger they're going to get lucky or some damn thing.
One of those mirror boys just reeks of that shyt. (Can't take his eyes off hisself neither. :rolleyes:)
One group of girls that always work out together you can smell five minutes before they get there.
I think I'd rather smell a cigarette.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah. I think because of my asthma, my lungs just start to close up when I'm around too much perfume or cologne. I literally can't breathe. My wife will put too much on from time to time and I just wince.... She doesn't like that. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Your weight does fluctuate both from day to day and throughout the course of a given day. I weigh myself no more than once a week.

Gotta try the landmines tomorrow when I do legs/abs.

Shoulders last night, felt pretty crap. Arnold presses, Upright rows and side lat raises and I was beat. Think I might be getting a sinus infection. I hate that crap :(

Re: Pumping Iron with Zemekone and Icehog3
 

I don't know why I don't try to jump on this thread to motivate myself to stick to my routine. I fell off the bandwagon with training back in 2005. I probably didn't get more than a day a week in the gym since then. My rnew years resolution is to get back into the swing of things. My goal is to get back to how I looked in 2002.. Here is how I used to look, which is far from what I look like today.. In the pic, I am probably 230lbs @ 10-12% BF. Now, I am probably 225lbs, but closer to 20% BF (And weak as hell.. LOL)

Re: Pumping Iron with Zemekone and Icehog3
 

best of luck Kris...

Re: Pumping Iron with Zemekone and Icehog3
 

back @ it today... prolly a leg day

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Bao..

(At least you didn't say I was 'cute' :tu)

Re: Pumping Iron with Zemekone and Icehog3
 

Muscle memory, Kris...It will come back fast if you get back to consistency. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

dammit..sorry....That's a CUTE idea!

Re: Pumping Iron with Zemekone and Icehog3
 

I'm sure most of you know of this site :)

http://wheycheap.com/

Re: Pumping Iron with Zemekone and Icehog3
 

Never seen it before, Perry. Do they ever put any quality products on it?

Re: Pumping Iron with Zemekone and Icehog3
 

from what I read they sometimes do, maybe tomorrow they will.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, that stuff on there tonight is garbage....if you see something good, let us know! :)

Re: Pumping Iron with Zemekone and Icehog3
 

strawberry :dr :r

Re: Pumping Iron with Zemekone and Icehog3
 

Protein source is complete trash. :2

Re: Pumping Iron with Zemekone and Icehog3
 

I didn't read into it but I'm sure it was. I'm thinking of trying VPX graham cracker next.

Re: Pumping Iron with Zemekone and Icehog3
 

VPX is good....I am sticking with the ON 100%, good quality and I like the RR flavor.

Re: Pumping Iron with Zemekone and Icehog3
 

ON 100% is still the best I had followed by muscle milk cake batter

Re: Pumping Iron with Zemekone and Icehog3
 

Never had that flavor, but it sounds :dr

Re: Pumping Iron with Zemekone and Icehog3
 

i know its expensive, but i like BSNs Mochachinno, but my goto is GNCs (cuz i get it cheap :D) chocolate caramel...

Re: Pumping Iron with Zemekone and Icehog3
 

The Chocolate Caramel form GNC is fine; but the Admiral got me hooked on ON's Rocky Road. It's the shiznit. Their Cookies 'n Cream is good, too.

Back from an hour of cardio -- 30 minutes on the recumbent and 30 minutes on the treadmill. I ate too much sh*t yesterday. :(

Re: Pumping Iron with Zemekone and Icehog3
 

Ive been using Dymatize Elite Whey. It's cheap, similar formula to ON 100% and the Cafe Mocha flavor is unreal! With milk it reminds me of a cappuccino...

Re: Pumping Iron with Zemekone and Icehog3
 

it is if you like yellow cake batter :dr

Re: Pumping Iron with Zemekone and Icehog3
 

F*kin A, Bubba! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Pullups for days today again...

time to tweek the diet again...

Re: Pumping Iron with Zemekone and Icehog3
 

Covered 16 miles of asphalt today...thank goodness the weather was in the 60's today :wo
Knees held up ok but my fookin shins. :-( Tomorrow is light weights and the stationary bike. :tu

Hope everyone had a great weekend.

Re: Pumping Iron with Zemekone and Icehog3
 

Feel like crap, can't sleep, sinus infection, post-nasal drip, coughing... Haven't felt like lifting since thursday. Hope these antibiotics start working soon so I can get back to normal.

Re: Pumping Iron with Zemekone and Icehog3
 

Trashed my delts today in a short but heavy workout. Legs and arms (I ran out of time for arms today) on the schedule for manana. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Hope you start feeling better soon bro.

:tu

Re: Pumping Iron with Zemekone and Icehog3
 

chest day today :wo

Re: Pumping Iron with Zemekone and Icehog3
 

Have a good one, Jim! :tu

I trashed my legs and arms before work, did 6 sets of 8 to failure on every exercise.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm a little confused? Does this require going to a gym? If so then I need some instruction. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Got up and to the gym late today. Was parking illegally; so I rushed things a bit.

Superset bent-over rows medium & close grip @ 185lbs 10, 8, 6 each grip

100lb DB rows: 10, 10, 8

Cardio: 20 minutes on the recumbent.

Got back to the car and no ticket. :D

Tomorrow I'll "bring it" a bit more with chest ... especially since the witch doctor really helped my shoulder/back. Oh yeah ... I finally went and saw a good chiro on Friday. He got *exactly* the spot that had been bothering me. Turns out I had a rib out of place (which is what I thought months ago). That rib was pulling on things in a bad way. Anyway, it's a lot better. Slept weird last night and it threw it out just a little bit again; but I'm going back in on Friday for another bone-cracking. :D

Rock on! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

A rib outta place does not sound cool! It also sounds freakin painful!

Re: Pumping Iron with Zemekone and Icehog3
 

Today is my third day off. Longest consecutive break since before Christmas. Had some kind of flu crap Saturday, was recouping Sunday, and still not up to snuff today. Pizzes me off to have something outside my control disrupt my routine.

I'll hammer 'em tomorrow. See you all there.... :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Busted some chest / tris up tonight. Mediocre workout to be honest, nothing special. Gonna run this program for another 3 weeks then I think going to switch it up some.

Re: Pumping Iron with Zemekone and Icehog3
 

You over "The Crud", Frank?

Re: Pumping Iron with Zemekone and Icehog3
 

what kind of instruction?

Re: Pumping Iron with Zemekone and Icehog3
 

Any of you have some links to good sites explaining proper bench form? I have been trying to add in some sets with the bar instead of just dumbell, but it seems that my lifting partner is telling me to space my hands too far apart.. I have problems with pain at the base of my thumb when I grip so far out, but I am not sure if its due to bad form or just bad joints. Thx

Re: Pumping Iron with Zemekone and Icehog3
 

Well ... it's what keeps effing up my shoulder. You see, the rib out pulls everything a little ... including my clavicle, which then pulls on the muscle and connective tissue on the front of my shoulder. Basically, it's a chain reaction that effs everything up. :r Need to go back in b/c it slipped out again. Not as bad as before; but being out for so long, it's goign to take a couple of visits before everything stay where it's supposed to. That said...

Had a good chest day today. Did 4 sets of 5 @ 135 and decided I've been doing that for too long; so I bumped it up.

3 x 145: no problem
3 x 155: did 2 sets. first one was wobbly. second one was good. if I had a spot, I would have gone for 3 x 165; but I figured (a) I didn't want 165lbs on my chest and (b) I did enough reps for the day.

Followed that up with close-grip presses @ 95 until failure for 2 sets with minimal rest. Then I supersetted overhead tricep rope extensions and straight-bar pressdowns to failure for 3 sets.

Followed that up with DIPS. That's right, Gerry ... I did dips. Discovered that we have a dip machine up with all the machines. Managed to crank out 3 sets of 5 @ 200lbs. I guess that means I can do real dips once I drop my body weight. :r

Thinking about doubling up on things here soon -- meaning doing a full hour of lifting in the morning and then a full hour of cardio at night. Yeah ... I know it would make more sense to do it the other way around; but I can do the cardio by walking in the neighborhood or whatever and my gym pass is only good for the AM hours (don't ask).

What I wouldn't give for some cle.... Never mind. :dance:

GOOD LIFTING TO ALL!!!! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

real dips? finally!
http://img512.imageshack.us/img512/7560/cry3008sn3.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

Different grips will alter both the location of muscle stimulation in the chest, as well as stress on the delts and triceps, Dan. I used to bench with a very wide grip when I was younger, but found later that for muscle building a narrower grip worked better for me. Keep in mind that I am not benching for a "max" or powerlifting purposes anymore. A couple inches wider than shoulder width is my norm, but I will vary the width some days to hit my chest in a different way.

Anything that causes pain (other than muscle soreness) is not a good thing, no matter what your lifting partner tells you.

Re: Pumping Iron with Zemekone and Icehog3
 

There are a couple of rings on the bar that are a little more than shoulder width apart -- some call those the "power rings" (don't know if that's the real name). Proper, competition bench dictates that your hands are inside those rings. So when I line up for a bench, I stick the outside edges of my pinkies on the inside of those rings. That said, I'll vary my grip width depending on what I'm wanting to accomplish (i.e., hit the shoulders, tris, or pecs more).

There are LOTS of vids and articles online about doing bench. I can't find the really good vid right now that Gerry showed me once. It's this eastern european guy (I think that's his accent -- maybe serbian) and he has some nice instructional videos.

Paging zemekone. :D :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats on "dippin'", Dokk! :D
Why? I have lifted in the mornings and played hockey at night for years, and it works great. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Admiral. :tu It's the first time my shoulder has felt good enough for dips in a long time.

In terms of the cardio... I guess I was thinking (hypothetically) that cardio in the morning would jump start my metabolism throughout the day and lifting at night would allow for an immediate good resting/repair period (sleep). But if the reverse works well for you, then I say HUZZAH!!! :D

Re: Pumping Iron with Zemekone and Icehog3
 

HUZZAH, indeed! :tu :r

Re: Pumping Iron with Zemekone and Icehog3
 

So here's a question for y'all: how good do you think racquetball is as cardio? Like if I put in 45 minutes to an hour of r-ball, is that as good as 30 minutes of incline walking on the treadmill? Or recumbent bike? Or elliptical?

Re: Pumping Iron with Zemekone and Icehog3
 

It is like hockey...intense periods of exertion with periods of "rest". Might not be the same as cardio on a treadmill, bike, etc., but if it is fun, I am more likely to do a lot more of it. :)

Re: Pumping Iron with Zemekone and Icehog3
 

I find racquetball to be an awesome workout, compared to the other options, if you have an equally skilled partner. My lifting partner and I play for 1.5 hours twice a week between lifting days. We started playing at the same time so the games are even and we both have to work just as hard. Its not as great of a workout if you are playing with someone much better then yourself... and they are trying to win games rather then play for the excersize.

Like Tom says, its is a whole lot more fun then running by yourself, so it is very easy to play for a lot longer then you expected