Re: Pumping Iron with Zemekone and Icehog3
 

heavy back day...

weighted pullups
bent over rows
deadlifts

:ze

Re: Pumping Iron with Zemekone and Icehog3
 

The cardio and light lifting is probably best if you are looking for some fat loss. Remember that diet is a huge part of it to, sometimes more so than exercise.

Is 180-200 grams of protein more or less than you were taking in prior to beginning the program? I wouldn't up my protein levels too much until you have achieved at least part of your desired fat loss. I would suggest cutting back simple and complex carbs as much as you can and still maintain the energy to do what you need to do and to work out. I am not sure what your food options are there, but you can tweak whatever you have to work.

Good luck with the program, and there are many of us here to help when you have more questions. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks.
I am weighting in at 200-205 right now. So I am close to the weight I want to be at. The portien is guessed cuz i take 2 protien shakes a day and eat 3 small meals. So the numbers may be off a bit. I do limit carbs. Cutting carbs was the hard part of eating right for me. For like the first two weeks I tried to cut them out completely but then realized that wasn't smart so now I eat them just watch to make sure not to much.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like you are on the right track, Brother!

Thank you for your service to the USA between workouts. If other questions pop up, I am always honored to help you if I can. :usa

Re: Pumping Iron with Zemekone and Icehog3
 

Ditto...

Re: Pumping Iron with Zemekone and Icehog3
 

Cardio only day today, 16 miles in 1:54, felt easy.

Re: Pumping Iron with Zemekone and Icehog3
 

Back is really hurtin' today. Don't think it is related to squatting last week but really sucks.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope it feels better tomorrow, Jim.

Off day for me....back at it tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Decided to lift today since I had all those carbs this morning. :) I know, I know ... "off" days are supposed to be lift-free. So sue me. ;)

Since they're not in my current rotation, there's nothing quite like it in my rotation, and it's my favorite lift -- and at the egging on of Gerry -- I decided the deadlift would fit the bill.

135 x 10 raw
225 x 10 raw
(took shoes off, grabbed the Inzer, and strapped in for the next set)
315 x 6 (easy, but stopped because I wanted to conserve for more)
365 x 3 (okay ... that was a challenge. I probably could have done 4 or 5, but wanted more)

So I was faced with a decision -- hit 405 for more than one rep or skip 405 and try for a personal record 455. What do you think I did???




455 x 0
455 x 0
455 x 0

Okay -- you can't blame me for trying. At this point, I was feeling pretty spent. I took the 25s off and strapped in for 405; but I felt a slight tinge in my right glute and didn't want to injure myself, so I stopped.

Finished off the day with a bunch of pull-down abs and cable rope crunches. :D

I effing love lifting weights. :ze :r

Re: Pumping Iron with Zemekone and Icehog3
 

Ain't it cool? :cool:

Re: Pumping Iron with Zemekone and Icehog3
 

Indeed it is. :cool2:

Re: Pumping Iron with Zemekone and Icehog3
 

white flood ordered...should be here tuesday. Hadda get rid of the no-xplode so did 4 scoops on Friday and it actually worked for a change.

Re: Pumping Iron with Zemekone and Icehog3
 

I really liked no explode, even though it didnt get a lot of love. Curious about the duration you took it for Jim? I only took it for 8 weeks, then took some time off, curious if ater a certain amount of time it looses its effectiveness?

Re: Pumping Iron with Zemekone and Icehog3
 

IMTO BSN is junk.

Re: Pumping Iron with Zemekone and Icehog3
 

I don't think you are supposed to eat for a bit before taking it. And I did cycle it so it wasn't from my body just not reacting to it anymore. I just stopped seeing results after awhile, and it started tasting god awful to me....

Re: Pumping Iron with Zemekone and Icehog3
 

Almost time for the gym.

CARDIO, cardio, cardio.

Gymtime isn't happening fast enough today.

Re: Pumping Iron with Zemekone and Icehog3
 

no gym for prob. the next week for me. I was feeling bad on friday, awful on saturday and like death on sunday. I went to the hospital today and I have pnuemonia. I weighed in at a slim 253. Going to attack the meds, and then start carbing up. The worst part about it is no smoking ( I might have to get a second opinion on that one)

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry to hear that. I hope you feel better very soon.

Re: Pumping Iron with Zemekone and Icehog3
 

Get better soon Dave, pnuemonia can be a *****. I would recommend heeding the Doc's advice about smoking....learn from my (bad) experience. ;)

Off to hit the gym after my surf through the Asylum.

Re: Pumping Iron with Zemekone and Icehog3
 

Do Work, Tom!

Re: Pumping Iron with Zemekone and Icehog3
 

Get better, Dave ... and listen to your docs and the Admiral. :tu

Hit back for an hour this morning. It was about the same as last week ... nothing to write home about.

Re: Pumping Iron with Zemekone and Icehog3
 

Hit chest today...I think my strength is in a low part of the cyclical nature of lifting, but I hit it hard from several different angles and still got a very good workout even though my strength wasn't optimal.

Re: Pumping Iron with Zemekone and Icehog3
 

Your hormonal cycles could be off:r
I know that sounds funny, but usually every 3-4 weeks you hit a testosterone high, and the following week is a low.. Also, sometimes serious workouts can take up to a week for a full recovery. Sometimes on max effort days it can take 7-10 to feel back to "normal"

Fighting through it, and getting a good workout in will benefit you greatly

Re: Pumping Iron with Zemekone and Icehog3
 

I agree Dave...Strength is defintiely cyclical and no one is at their optimal strength day in and day out. I also adjust to the periods where my strength is a bit lower, and get in the best possible workout I can for conditions at that time.

Re: Pumping Iron with Zemekone and Icehog3
 

good chest workout today.

Re: Pumping Iron with Zemekone and Icehog3
 

It was OK, thanks. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Bench: 2 sets of 5 @ 315 then 3 sets of 8 @ 245
Power DB Chest Press 3 sets of 9 w/ 100 lb DB
DB Decline Bench 3 sets of 9 w/ 100 lb DB
Flys 3 sets of 8 w/ 70 lb DB

Re: Pumping Iron with Zemekone and Icehog3
 

cardio and upper body for me again today

Got in 15x50 curls twice before I had to drop the wieght due to my damn elbow, went down to a pair of 20x35 to finish my reps out. Any ideas about a good brace? Brands etc? Im nervous about them becasue I was told they tend to force you to favor your strong arm and it weakens the joint further while reducing pain...

Beside that did some tri's and bi's on machines

Re: Pumping Iron with Zemekone and Icehog3
 

Sancho what happend to your elbow? That might enable someone to recommend a brace/specific exercise that could help strengthen it

Re: Pumping Iron with Zemekone and Icehog3
 

about 12 weeks or so ago I had a full dislocation of my left elbow. I'm out of the sling now but I still havent regained full range of motion, I used to be able to go 15* past full extension (i.e. double jointed) but i doubt i'll ever get that back again. Basically when lifting it tends to feel like a hard pressure on the joint especially doing curls. anytime I can use both hands I can compensate with my right arm and I wont stress it. Any ideas for excercises? The biggest thiny is the feeling makes me nervous Im going to dislocate again and it didnt feel so great the first time ;)

Re: Pumping Iron with Zemekone and Icehog3
 

hmm...Thats a tough one, the only thing I could think of would be like reverse curls, with your palms down, hammer curls with your palms facing each other, and maybe some tricep work, like tri pulldowns. We have 1 guy on our team who torn his UCL last spring and had tommy john, he has a brace that he lifts in that allows only a certain range of motion, im not sure if its adjustable, but that might help protect it. I believe it is a don joy

Re: Pumping Iron with Zemekone and Icehog3
 

Hey folks. Hit the gym early this morning, as usual. No gains over last week ... same weight for everything except shrugs, which were a tad lower. That's fine given deads day on Sunday.

Re: Pumping Iron with Zemekone and Icehog3
 

Tore it up on back today....loaded 6 plates on the T-bar and hit 10 sets, starting with 16 reps, down to 6 reps by the 10th, with minimal rest. Then I hit a few sets of barbell rows, and some pulls ups....my back was so spent I could only get 9 pull-ups even on the first set. Still feel pumped, best back workout in a month. :)

Re: Pumping Iron with Zemekone and Icehog3
 

6 plates! Awesome Job bro!

Re: Pumping Iron with Zemekone and Icehog3
 

I use a somwehat condensed range of motion Dave, to keep constant tension on the lats, and avoid the possibility of hyperextending my lower back at the bottom....tore me up! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Impressed as ever big guy!

Re: Pumping Iron with Zemekone and Icehog3
 

Wow. Just wow. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

squated again this week...last week was my first time in over 4 months probably. Worked up to 405 today. Did 2 sets of 5. Last week I just did sets of 8 up to 315. Getting back into it slowly to see how my back takes it.

Re: Pumping Iron with Zemekone and Icehog3
 

always knew you were a squatter. ;)

scheduling my MRI tomorrow, hope Saturday morning is available.

Re: Pumping Iron with Zemekone and Icehog3
 

Reverse curls are great. As a pitcher, we had to do those 3x a week, they really help with problems in your arm and elbow. You dont need to go high on the weight, keep it low.

Re: Pumping Iron with Zemekone and Icehog3
 

2 days ago i was gonna do 10 sets of 10 deadlifting 225lbs...

i did 7 sets, and sed fcuk! 30 more!?! so i strapped in and killed it for 30 :ze

today i squated 10 sets 10 @ 225...

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome call on the Hammer curls and the reverse curls, those worked out great tonight! No pain and a full series at 50lbs. Figured I'd give them a try even though I did upper body yesterday, ended with a good back workout although nothing as hard core as Hulk-Hog3

Re: Pumping Iron with Zemekone and Icehog3
 

Gerry nice beast work session! You guys are making me feel like a lazy $%&* sitting around doing nothing. I felt so worthless, I took a shower and cleaned my room and was out of breath. Pneumonia Sucks ass

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to help bro!

Re: Pumping Iron with Zemekone and Icehog3
 

white flood came in today...will use it first time tomorrow. How many scoops can I do? 2? 3?

Re: Pumping Iron with Zemekone and Icehog3
 

I do 2 at a minimum, and hit 4 on my heavy days...I would start with 2 at your size, Jim.

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd:

yup -- start with the regular dose and you can play around with more later. the beta alanine really hits me in this stuff ... feels like a blanket of needles covering my face and sometimes my chest and/or back. that probably doesn't sound appealing; but it's awesome.

enjoy, James!

Just cardio for Dokk today.

Re: Pumping Iron with Zemekone and Icehog3
 

sounds good, see how the stuff works.... Bigger test will be Friday as wednesdays I don't do too many lifts.

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd::D

Re: Pumping Iron with Zemekone and Icehog3
 

Looking forward to Jim's review of his first day on WF....