Re: Pumping Iron with Zemekone and Icehog3
 

Hey, I like running by myself!!! sometimes


















;)

Re: Pumping Iron with Zemekone and Icehog3
 

You like doing a lot of things by yourself, don't you Bao. :dance: :r

Re: Pumping Iron with Zemekone and Icehog3
 

So what's your point Dokk? :fu

Re: Pumping Iron with Zemekone and Icehog3
 

Dunno about a site, but you should read the same book I am reading - Starting Strength by Mark Rippetoe and Lon Kilgore. Awesome book for technique in the five basic barbell exercises.

http://www.amazon.com/Starting-Stren...6701565&sr=8-1

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

http://www.bodybuilding.com/fun/exer...on=&order=Name

Is an ok description, but I don't know that you will find a good one online, at least not in the depth you should be getting.

Pete, that site is a bit over the top... It is considered an isolation exercise. It works the pecs and a little of the triceps and shoulders. Give me a squat, deadlift or press (standing, overhead) any day as a measure of pure strength. Something that involves more than just a couple of muscles at least.

Shaerza, your hands should be just past shoulder width apart. Any wider than that might let you lift more weight, but it decreases the range of motion of the bar and can result in shoulder injuries/chronic pain. If it is hurting your thumbs, it's too wide. Your forearms should be perpendicular to both the ground and the bar at all times.

Re: Pumping Iron with Zemekone and Icehog3
 

Agreed. Everything with a grain of salt. Apparently there is at least one person out there to whom the bench press is the shnitz. ;)

Tripped over the site some time ago while tryiong to decipher some shoulder pain. A few good pointers none the less.

Re: Pumping Iron with Zemekone and Icehog3
 

I simply disagree with that :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Nice good to see that this thread was started over here :wo

Re: Pumping Iron with Zemekone and Icehog3
 

Which, that the bench is an isolation? Or that it is or is not a good indicator of overall strength? Or that that site is OTT? Or that I am ugly? That Bao likes doing things by himself?

:ss

Re: Pumping Iron with Zemekone and Icehog3
 

:r yes?

I disagree that squats are a good overall strength indicator

Re: Pumping Iron with Zemekone and Icehog3
 

Power Clean and Press? I'm still working on mechanics for those.

Re: Pumping Iron with Zemekone and Icehog3
 

why? they require strong hams, quads, glutes, spinal erectors, traps, lats, and the ability to use them all basically at the same time.

seems like a better overall strength indicator than the bench.

then again, my vote goes to deadlift. it always goes to deadlift. :D :ze

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd:

Re: Pumping Iron with Zemekone and Icehog3
 

I can go with the deadlift. That is a brutal exercise that always gets me pumped when I do it, especially after squatting.

Re: Pumping Iron with Zemekone and Icehog3
 

Man ... now I want to go deadlift something.

Where's my Geo? :ze

:r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

I would say Deadlift for best over all strength indicator. I don't know about bench being an isolation exercises, that sounds like a bunch of bull to me.

As for the bench form question I have always told people this...I think we debated about this before.

A closer grip with elbows tucked, a solid base and tight back will keep you healthy and strong, and allow you to press a long time.
A wide grip with no base to push from will destroy your shoulders.
If you want chest isolation flat bench is not the answer. If you want to get strong and pack on some decent mass, bench away.

I'm over the crud as far as I can tell Tom. Everything seems to have rolled out so to speak lol.

Pulling tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Pull one more for me, Frank. I'm on a DL embargo for a few weeks total. Gonna get back on the horse next week, methinks.

Okay ... maybe sooner. Gotta paint my ipod pink first, though. :tg

Re: Pumping Iron with Zemekone and Icehog3
 

Pink ipods are mandatory for heavy deadlifts.

Re: Pumping Iron with Zemekone and Icehog3
 

:r

Re: Pumping Iron with Zemekone and Icehog3
 

I need to get some pink earbuds to go with it tho. Pink cord too.

These should do:
http://www.amazon.com/Coby-CVE51PNK-...6717583&sr=8-8

BTW, you are right Frank. I misread the listing. BB.com has it listed as compound. My bad.

Re: Pumping Iron with Zemekone and Icehog3
 

with this:

http://www.amazon.com/Apple-iPod-nan...6717766&sr=1-8

Re: Pumping Iron with Zemekone and Icehog3
 

though this is more likely to be my next one:

http://www.amazon.com/Apple-iPod-shu...6717810&sr=1-5

:D (and if you think I'm joking, you don't know me well enough)

Re: Pumping Iron with Zemekone and Icehog3
 

Pony up the 20 bucks and get the 2GB one Prof.

Heavy lifting requires, a pink ipod with matching pink headphones held inside a pink, possibly leopard print fanny pack.

Tonights session blew ass for me. Bombed 2 lifts, another totally failed attempted. Dont know why but my quads and hams felt tight for who knows why. Overall bad night.

Re: Pumping Iron with Zemekone and Icehog3
 

Good one tonight. I was feeling it after three days off.

bench press
135 x 12 x 2 sets (warm up)
155 x 10 x 2 sets
175 x 8 x 2 sets
195 x 6 x 2 sets
215 x 5 x 2 sets

decline bench
185 x 6 x 3 sets

cable cross overs chest
70 x 10 x 3 sets

dumbell curls
50 x 10
55 x 10
60 x 8

barbell curls
95 x10 x 3 sets

skull crushers
85 x 10 x 3 sets

close grip bench
165 x 6 x 4 sets

overhead cable tri rope extensions
100 x 3 x 3 sets

cable tri rope pull downs
80 x 10 x 3 sets

cable v-grip push downs
120 x 8 x 2-1/2 sets (tri's gave out)

abs cable
150 x 20

crunches cable 150 x20

Broke a sweat. :dance:

Cardio tomorrow.
Back and legs Thursday.

Re: Pumping Iron with Zemekone and Icehog3
 

I agree with you that those exercises are a better indicator of overall strength than the flat bench. Keep in mind though, that sheer strength is not everyone's goal. Sport specifric training, bodybuilding, weight loss, etc are often more important to some lifters.

That being said, I was always stronger (relative to my weight) on squats and deadlifts than I was on flat bench. At this point, I am actually significantly stronger on the incline bench that I am on flats, and find it builds the pecs better as well (for me).

Joey!! :D


Good news, Frank! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

that IMHO is the best one :) of course I'm in the minority here.

Re: Pumping Iron with Zemekone and Icehog3
 

Pete has the best answer, try it dokk and find out why ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Decided to try out the workout from Starting Strength last night, and so change things up a bit.

Squat
45x8
95x8
135x6
185x5
235x5 (3 sets) - new PR

Deadlift
135x5 (6 sets) - had someone to watch me left and critique form, so was working on that rather than push the weight up. Think that was even harder than pushing the weight, tbh.

Press - Standing, Overhead - first time I've done this with a barbell
45x5 2 sets
65x5
95x5 3 sets

I was tired but not bombed after finishing. My quads are a bit sore today.

Re: Pumping Iron with Zemekone and Icehog3
 

last night 4 miles then light weights and high reps for chest, biceps, triceps :tu

Re: Pumping Iron with Zemekone and Icehog3
 

well Seeing so many members working out is great I will start working out again pretty soon, just need an okay from my doctor and I am good to go.

Re: Pumping Iron with Zemekone and Icehog3
 

Gotta be honest, the Power Clean scares me a bit. Going to spend some time working on mechanics for it tomorrow with one of the guys here at work. I think I also need to work on the flexibility to be able to rack it. Was chatting with someone at the gym last night - the same guy who was helping me out with my dead. He said there is a small private gym he goes to near there that is all olympic lifting. I might have to check that out, especially if it's not much money. Definitely be worth more than the cash I was shelling out on the trainer at LA Fitness.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a potential gold mine :)

Re: Pumping Iron with Zemekone and Icehog3
 

That's what I was thinking. I'll have to get the info on it from him the next time I see him.

Re: Pumping Iron with Zemekone and Icehog3
 

Got ticked off today at the gym, they were missing a piece of equipment (a weighted belt) that I had intended to use for pull-ups. :mad:

Had a good back workout anyway though.

Re: Pumping Iron with Zemekone and Icehog3
 

Tom you shoulda just held the 25lbs weight in your mouth..that woulda been hardcore! :D

Re: Pumping Iron with Zemekone and Icehog3
 

good to hear from ya again Joey! get that arse back in the gym, you know u miss it! ;)

Re: Pumping Iron with Zemekone and Icehog3
 

My teeth are my weakest bodypart, Bao.




;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Trying something new again this morning. Pushed the weight on the squat, but just wasn't feeling it, so backed off a little for my work sets.

Squat
45x5
95x5
135x5
185x5
240x5 new PR
225x5 2 sets.

Bench
45x5
65x5
95x5
135x5
145x5 3 sets

Hang Clean - I'm working up to the power clean, just working on mechanics right now
95x5 (6 sets)

Re: Pumping Iron with Zemekone and Icehog3
 

only 4 miles last night due to shin pains :c then back and shoulders.

Re: Pumping Iron with Zemekone and Icehog3
 

just abs and cardio today. supersets of cable rope crunches and landmines. threw in some hanging leg raises for good measure. followed it up with some incline treadmill @ 10% and 3.7 to 3.3 mph.

Re: Pumping Iron with Zemekone and Icehog3
 

Used to run, a lot. Like up to sixty miles a week prior to a marathon. Broke 3:15 in my last one. Wanted to step it up a notch and break 3 hours, so I commenced training for that. Developed severe hip pain, thought it to be a stress facture. Did the MRI stuff and everything. Turned out to be a destroyed bursa. Go figure. Quit running. Lived with the hip pain for about twenty years and fnally got me one of those titanium hip things. Now I won't run out of house if it's on fire.

Re: Pumping Iron with Zemekone and Icehog3
 

took off day yesterday instead of today. Hitting the gym this afternoon. Would try doing some outdoor biking since I'm on spring break....but we haven't hit double digits temperatures yet today so I don't think that is going to happen. I'm getting some lovely spring break weather.....

Re: Pumping Iron with Zemekone and Icehog3
 

You doing shin splint exercises? We did a modified calf raise, up onto the ball of your feet, then rocking back onto the heels, when I did track/cross country in school - tho it's been a while...

Re: Pumping Iron with Zemekone and Icehog3
 

I should try that, Pete. I usually am ok when I run outside but the treadmill for some reason kills me. I actually assumed that the treadmill would be easier on my legs but what do I know. :(

Re: Pumping Iron with Zemekone and Icehog3
 

[quote=King James;283806 Would try doing some outdoor biking since I'm on spring break....but we haven't hit double digits temperatures yet today so I don't think that is going to happen. I'm getting some lovely spring break weather.....[/QUOTE]

Maybe you should buy a pogo stick, Jim. ;) :r

I am off to the gym, legs and arms. Back feels good, think I will hit the squats hard.

Re: Pumping Iron with Zemekone and Icehog3
 

:r
its 16 Jim enjoy your bike ride. or pogo hop

Re: Pumping Iron with Zemekone and Icehog3
 

I like hang cleans better than power cleans. They make my neck disappear.!

You been stretching and doing any soft tissue work? Also how long has it been since you started the program?


Assistance crap tonight, tired.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not athletic enough...but Tiger could do it I bet.

20 out now, Perry.... Heat Wave!

heading to the gym now

Re: Pumping Iron with Zemekone and Icehog3
 

No idea what soft tissue work is....I think I starting this program in late Dec..There are some days that my shins feel fine and others where a short jog hurts.