Re: Pumping Iron with Zemekone and Icehog3
 

Do you stretch every time you run? Preferably after, when everything is fully warm and more pliable.

Re: Pumping Iron with Zemekone and Icehog3
 

I try to usually...but not for very long...

Re: Pumping Iron with Zemekone and Icehog3
 

10 minutes should be enough to hit pretty much everything.

Re: Pumping Iron with Zemekone and Icehog3
 

i know this is late, but the deadlift is a true indcator of strength...

Re: Pumping Iron with Zemekone and Icehog3
 

Soft tissue work would be foam rolling, massages, etc. I think stretching is even considered soft tissue work???

If you started in late Dec. We will say it's been 3+ months. Take a week off. During ya week off, relax, do some stretching etc. No lifting or jogging. A pure week off. I think it will do you good.

Agreed :ze

Re: Pumping Iron with Zemekone and Icehog3
 

No sissy squats? Good mornings? Dumbbell lunges?


;) :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

what about bicep curls....

Re: Pumping Iron with Zemekone and Icehog3
 

Dumbbell lunges are the devil..

Re: Pumping Iron with Zemekone and Icehog3
 

They are definitely a good workout, lol. I like good mornings too. I never do deadlifts. guess I need to start.

Re: Pumping Iron with Zemekone and Icehog3
 

I took a week off somewhere within the 3-4 months I have been running...I think I was just run down. OK so today I popped a few tylenol and started off really slow on the treadmill...then eventually worked my short little legs up to a comfortable speed. So the 7 miles tonight felt really good. I made sure I stretched after and will massage the legs to keep them loose. :tu

I know I didn't have speed on last nights run so I'm wondering if it was just a bad night or the extra +1% on the incline killed me. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

17-18 miles (I don't think the GPS accurate) today around the Charles River in Boston..Felt great and had some speed too. :wo

Re: Pumping Iron with Zemekone and Icehog3
 

Glad ya felt good during your run Bao.

Sat and Sun off days for me. I feel like a bum. I have 1-2 more weeks in my current training program. Then I think it's time to re-evaluate things. Meet still looks like a go in May, all things considered.

Re: Pumping Iron with Zemekone and Icehog3
 

Been on the Gaspari SuperPump250 for a few days now. I was so thoroughly unimpressed that I went out and bought some Muscle Tech Na NO Vapor. We shall give that a week and see.....

Re: Pumping Iron with Zemekone and Icehog3
 

Continued the full-body from starting strength today.

Squat
45x5
95x5
135x5
185x5
240x5 3 sets

Press - standing, overhead
45x5
65x5
95x5
105x5 3 sets

Deadlift
95x5
135x5
155x5 3 sets

Pull-up - assists, not quite able to do an unassisted
3 sets

Re: Pumping Iron with Zemekone and Icehog3
 

Hit back today, didn't have much gas after hockey and working until 3AM last night, but I tore it up anyway.

Did pull-ups, varying my grip from ultra wide to close grip. Got 20 the first set, was down to 9 by set 7.

Light bent-over rows, 205 for several high rep sets.

Cable rows with an angled close grip, 285 for sets of 14 down to 8.

Super wide pulldowns, sets at 240 for 15 reps.

I earned my sirloin burger and whole grain rice today. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Ive heard similar things about SuperPump. Not much to mention about MT's junk either.
Been back on Shock Therapy and loving it. Best method so far has been 1 server, with extra Beta-alanine, simple carbs and BCAA's pre-workout. Then during workout I sip 1/2 serving and carbs w/ BCAA's. Been a great combo so far.

Re: Pumping Iron with Zemekone and Icehog3
 

Might have to give that a try next, Frank. I have had two good workouts with the MT, but I know that other factors can be involved, so I will give it a few more days before I decide if I truly like it.

As for the SuperPump, I have been disappointed with every Gaspari product I have ever tried....shame on me for trying another.

Re: Pumping Iron with Zemekone and Icehog3
 

Did a 5k race around the boston metro area today...I actually just jogged since i didn't want my buddy's wife to be left behind. It was a nice pace to get the juices flowing in the legs. :tu Tomorrow is cross training and lower body. :wo

Hope everyone had a great weekend session...

Tom that sirloin burger sounds :dr


Me too Frank....I was so relieved to be able to run that far and not worry about my shins.

Re: Pumping Iron with Zemekone and Icehog3
 

It was, Bao...so I had another. :)

Congrats on the run, Brother!

Re: Pumping Iron with Zemekone and Icehog3
 

weird.... I like superpump and WF did nothing for me

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, different things seem to work for different people, Jim....I went through some of my old stuff, and found I already tried the Shock Therapy....it didn't do squat for me.

So far, White Flood, NO Explode and Na No Vapor ( with very limited use so far) seem to work best for me.

Re: Pumping Iron with Zemekone and Icehog3
 

Good chest day for me. :ze Moved up 10lbs on my 5x5 (145lbs now). Did 3 sets of inclines for the first time since my injury (2 x 10 @95, 2 x 8 @105). Did DIPS (185x10, 200x5, 185x5, 185x6, 185x6 ... something like that). :dance: Then I killed my triceps doing some standards (skull crushers, overhead rope extenstions, rope press-downs) and new ones (I don't even know what they're called :r).

No cardio today ... I felt like just lifting. Probably go in tonight and play RB with Dr.MS.

Re: Pumping Iron with Zemekone and Icehog3
 

chest day today....back to it at about 3:00

Re: Pumping Iron with Zemekone and Icehog3
 

Rubbing Butts? ;) :r

Off for a leg and shoulder workout shortly, GTFB.

Re: Pumping Iron with Zemekone and Icehog3
 

TMI!!!

Re: Pumping Iron with Zemekone and Icehog3
 

Like one-legged/one-arm squat-presses? :tg :r

Re: Pumping Iron with Zemekone and Icehog3
 

Somebody follow him around with a video camera when he does those? I want to see that on youtube...

Re: Pumping Iron with Zemekone and Icehog3
 

I don't know that anyone would risk taping the Admiral on the sly like that. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

Ever fell like you left something at the gym?
Like you didn't get it all?
Worked my azz off.
A gazillon reps, some sets to failure, good weight (for me), short rest between sets, etc.
Spent an hour-ana-half toiling with the iron.
Should have been whipped.
Maybe I need to go back after dinner.

Re: Pumping Iron with Zemekone and Icehog3
 

Back from a "back day" at the gym. :ze

warmup: rope crunches, high rep/light weight t-bar rows (1pie x 30, 2pie x 10)
close-grip t-bar: 10, 9, 10 @ 3pie
hammer strength plate-load pulldown: 2 x 8 @ 250lbs
bent-over barbell rows: 1 x 10 @ 135lbs; 2 x 6 @ 200lbs
dumbbell rows: 3 x 10 @ 100lbs
shrugs: 135 x 10, 225 x 10
reverse shrugs: 135 x 5 (my ass is too big and I was drained)

I thought about doing some deadlifts to finish things off; but I was just wasted by the end. Maybe I shouldn't have done all of this on the day I'm planning to do a ton of yard work. :hn :r

Re: Pumping Iron with Zemekone and Icehog3
 

home gym last night...DB lunges...squats...calf raises...stiff leg deadlifts...and some jumping around

Re: Pumping Iron with Zemekone and Icehog3
 

I love days like that.

Re: Pumping Iron with Zemekone and Icehog3
 

What ... you put Tom on your shoulders or something? :confused:





:r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

Always willing to help. :)

Off day for me, gonna fill up on corned beef and boiled potatoes before tomorrow's workout. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

:r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

Getting back into lifting now that I have a ton of free time this quarter. Any program suggestions for twigs :D

Re: Pumping Iron with Zemekone and Icehog3
 

And Guiness?:ss

Re: Pumping Iron with Zemekone and Icehog3
 

Lift as often and as heavy as you can?


Seriously though, I came into lifting later than most, and with the initial aim of losing weight rather than gaining mass or strength. The best thing you can do for yourself is go, consistently.

I'd recommend Starting Strength, by Mark Rippetoe and Lon Kilgore. Great basic workout program, intended for novices. That is, if you don't know what you are doing.

Re: Pumping Iron with Zemekone and Icehog3
 

Don't think the Chief would look too kindly on that, Dave. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Give him some too... :tu




Seanohue what works best for me may not work best for you but I hit the weights 3x a week

1-day Chest, biceps, triceps
1-day Legs and Calves
1-day shoulders and back

but I'm sure some of the monsters on this thread will chime in soon with their better advice. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Chest/Tris today

Flat Bench
45x10
95x5
135x5
155x5 3 sets

Incline Bench
45x10
95x5
135x5
155x5 3 sets

Dip assist (weight is off body weight and platform (60lbs)
150x5
135x5
120x5 3 sets

Overhead tri DB extension
20x10
30x5
45x5
50x5 3 sets

Re: Pumping Iron with Zemekone and Icehog3
 

Little back work today and some explosive stuff

Close grip pulldown
120x10
135x5
150x5 3 sets

DB Rows
40x10
50x5
60x5 3 sets

some Rev cable flys - didn't like the cable machine for doing these, so didn't get in a good work set.

Hang Cleans
95x5
105x5
115 x 2, racked the first two reps and failed on the third, so dropped back for two more sets.
105x5 2 sets

Bent-over bar rows
45x10
65x5
95x5
115x5 3 sets

Re: Pumping Iron with Zemekone and Icehog3
 

Nothing yesterday...just too damn tired from the increase in mileage. I need to find something to perk me up for the 5pm-6pm drop in energy. :(

Re: Pumping Iron with Zemekone and Icehog3
 

You eating a good, big breakfast? I usually find my afternoon energy levels much better when I do.

Re: Pumping Iron with Zemekone and Icehog3
 

everyday I have either cereal or waffles...

I eat small meals all day but right when the work day ends I start to nod off.

Re: Pumping Iron with Zemekone and Icehog3
 

9.5 miles today. :tu

chest biceps triceps tomorrow :wo

Re: Pumping Iron with Zemekone and Icehog3
 

good arm day today. Off tomorrow and then back at it on Friday

Re: Pumping Iron with Zemekone and Icehog3
 

Back day manana, thinking about going for broke on the T-Bar. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Need to change something. I posted earlier in this thread about leaving something at the gym. Yesterday also. Ran out of time before I ran out of steam.

I vary my workout routine to some degree as to not allow any certain muscle groups get "used" to the work. Still not enough. Bumped the weight sessions up to 90 minutes, and one hour of cardio every other day.

This is more or less rhetorical, but if anybody has a nice variation in their workout that they might employ occasionally, I'm listening.

Re: Pumping Iron with Zemekone and Icehog3
 

Pete: Give us an idea of your workout that you're not running out of steam on. For example, what was it today?


First day back doing (or should I say "trying"?) shoulders after a break of several months. It sucked -- big time. I did manage to crank out 3 sets of 6-7 on smith military press at 90lbs; but that's a good click under what I used to do. Didn't even try real military presses. DB shoulder presses I only tried up to 35lbs. Did some rear delt raises, front raises, and cable rear raises ... all pretty low weight. It's going to take a lot of work to get back to where I was; but the key thing is that I *can* do it. :ze For a long while, I couldn't even do the bar on a military press because the motion alone would hurt like a mutha.

Ended up doing biceps after I gave up on shoulders ... then 20+ minutes of cardio on the recumbent. Hour was up and I was beat. :D