Re: Pumping Iron with Zemekone and Icehog3 II
 

After the last couple of lifts I've spent 10-15min in the sauna (due to lack of a hot tub) and I feel like it's actually helping me relax and helping my muscles feel a little better.

Any of you guys sauna or hot tub with frequency?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice lifts Charlie and Huy, get it!

Knee felt wicked again after squating Monday, I suspect I'm going to need some form critiques cause I can't imagine it's supposed to hurt afterwards.

Anyone using knee sleeves?

Charlie, I haven't used the sauna or hot tub post workout but I imagine it should help provided your not dehydrated.

Got in a quick cardio bunny session on lunch, elliptical, oh how Boring it is.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I use knee sleeve when I train heavy squats but I don't think I really want to train that heavy again. Your knees are going to hurt eventually, training heavy and frequently on legs takes a toll on your entire body.

I use SBD knee sleeves, they are pricey but well worth it. They are primary use for power lifters.

I use Nike Romaleos and knee sleeves when I squat. What kind of shoes you are squatting in?

No hot tubbing, maybe when I was in college and with girls.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks for the input Huy, I will look them up on the usual suspects.

I'm wearing vibram five fingers for all of my lifting these day. I would go barefoot, but it's frowned on.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Front squats (close stance/progressive load/decreasing reps) / shoulders / cardio / sauna :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Howdy Men, Fellow Movers of the Weights.

Incline bench, flat bench, decline bench, flyes. Yeah, I was real creative today...NOT. :r

Not much gas after hockey last night, but I really rocked the declines and ended up almost pumped as a MoFo. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good work Tom! Almost is close enough when it comes to MoFo pump! :D

Speaking of hockey ... GO HAWKS!!!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks Charlie! Give the Hawks some more love on Saturday for Game 7 please! :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

Light chest, tris and abs today. 265 3x5 225 3x8.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Drumsticks today

Front squats 5x6-4
Hack squats 6x10-12
Seated leg curls 7x12 pauses

Re: Pumping Iron with Zemekone and Icehog3 II
 

Deads and Bi's.

335 3x5
355 1x3
375 1x1

Everything will increase 10lbs every week.

As far as Bis I'm now curling 55 3x8 which is cool and preacher curling 110.

Hope everyone has a great workout.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Deads and Bi's.

335 3x5
355 1x3
375 1x1

Everything will increase 10lbs every week.

As far as Bis I'm now curling 55 3x8 which is cool and preacher curling 110.

Hope everyone has a great workout.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good stuff, Ken & Huy! Get it!

Lighter arms day today; lighter all around honestly.

Front squats (wide stance) / arms (super sets) ... cardio will come tonight.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work all around!

Chins/dips 2x5
Seated Military press 4x5
ISO chest press 4x10
Supersetted some bi's and tri's at the end

Re: Pumping Iron with Zemekone and Icehog3 II
 

Man, my left elbow is NOT happy with me now that I'm done lifting. I'm tempted to take the supplementary lift tomorrow since it's supposed to be light back & chest anyway. I don't wanna do to my left elbow what I did to my right :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lifting by all!

Charlie, hope that elbow gets better quickly, sounds like you've got a plan.

Back today, did a cable pre-fatigue routine with super wide puldowns, neutral grip pulldowns and cable rows, then hit the barbell rows heavy....tough after all that cable work first, but good pump. Hockey tonight, so time for food and rest now.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chesticles today. Was supposed to do shoulders but ran out of time. Will probably double up tomorrow with back and shoulders.

DB slight decline bench 3x8
Reverse band bench 5x5
Incline bench 3x6
Deficit weighted push-ups 3 sets until failure
A million face pulls (ok only a hundred but it felt like a million)

I listen to barbell shrugged podcast and they recently did an episode about "the window of gainz" aka peri and post workout nutrition. Made me change up a few things. I'm drinking a protein shake with dextrose added starting about 30 min before my workout and finishing it somewhere in the middle. Then within 90 min of finishing eating a meal. Before I was doing shake after the workout which held me over for a couple hours then I got a meal in. So far this way I'm getting more protein and carbs in closer to the end of my workout. Also I am getting more calories because I'm eating an extra snack after the post workout meal.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good lift man! Keep it going!

Funnily enough, I listened to that same podcast last week, Christos. I've switched up a couple of things as well. I used to occasionally do a shake during a loft and BCAAs afterwards but last week and this week I've been doing my shake during and BCAAs after. I've also cut back on my BCAA intake. Previously is just mix up a BCAA drink throughout the day just as something to drink that wasn't water but I've cut that out as well. I'd always made sure to eat a good post workout meal before but I'm just more conscious of my carb intake now that I'm low carb/keto; I just take in the majority of my daily allotment of carbs after my lift.

I've been listening to a lot of their old podcasts while doing cardio and in the sauna afterwards. Some rly good info and cool/interesting guests on there. I was listening to the one about sleep (The One Thing That'll Make You Better At Everything) and it's been excellent!

Re: Pumping Iron with Zemekone and Icehog3 II
 

I personally squat barefoot or in Converse.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did a little trail running tonight. Hot as can be out there! My run turned into interval running at the .75mi mark lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

The sleep episode was one of my favorites. I wish the podcast was a little less "bro" sometimes. Otherwise a lot of really good information. Some of my other favorites were with Tim Ferriss, Dave Tate, Jim Wendler, Louie Simmons, AJ Roberts, Roop Sihota, Kelly Starret, Jill Miller

I'm in the minimal shoe (new balance with vibrate bottoms) squatting and deadlifting category. I only use my weightlifting shoes for olympic lifts or any standing overhead pressing.

Re: Pumping Iron with Zemekone and Icehog3 II
 

lol I hear ya about the "bro" vibe but I can easily put up with it for the quality of the info.

I liked the Mark Divine/Unbeatable Mind episode too. Made me wanna check out that book.

I'm a shoe plebe ... I use a pair of fairly flat bottomed Nike trail runners. I've been tempted to go socks only but my feet are super stinky so I've opted against it LOL

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'm more of a low top chucks guy and my Romaleos on skwat days.

Shouldahs today

Seated DB press 5x8
Side delt raise 4x10
Landmine single arm press 5x8-10
Seated front raise 5x8-10
Upright row 4x10

Incline DB curlz for funnsies to end the day 3x6 heavy, 3x8 moderate

How can I forgot, it's National Burger Day. Going to enjoy a couple double doubles from In-n-Out

Re: Pumping Iron with Zemekone and Icehog3 II
 

"Barbell Shrugged" is the name of the podcast, Son? I'm gonna have to check that out, sounds like some interesting stuff.

Huy, I didn't even know it was National Burger Day and I had a 1/2 lb sirloin burger after hockey...I'm so trendy!

Tear it up manana, Men! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

I ate a few...

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'd love to see more numbers guys.
Keep up the great work everyone.

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's it, Pops :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Charlie, I got my vibrams off amazon for 13$ was going to get chucks, but they cost double. They are lime green, very subtle haha. It was about closest I could get to socks after the one trainer read me the riot act for barefoot squatting.

I do wonder if I need a altitude training mask to complete my trendiness.

Good lifts men!

Re: Pumping Iron with Zemekone and Icehog3 II
 

You looking for anything specific or just more detail regarding everyone's every day lifts? PRs?

Re: Pumping Iron with Zemekone and Icehog3 II
 

$13? Wow that's cheap for any pair of shoes. Can't hardly get flip flops for $13 lol

Altitude masks always remind me of the Bane mask from Batman lol
I actually think they have use but just think that most people don't need em. Example: a buddy of mine lives here in Cincinnati but is training to climb Mt Rainier this fall so he uses one when doing hiking and running. Makes sense to me.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just to track eachothers progress and keep eachother motivated. By all means post whatever you feel confortable with I just love seeing what people are moving.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I gotcha :)
I used to list the weights but stopped when I was doing more pyramid/progressive loading type lifts and just never started back up.

Be forewarned, as I've said before, my upper body is pretty weak so don't expect mind blowing upper body numbers. lol

Today was supposed to be squats & light back/chest, but I tweeked my elbow ytrdy soon ...

Squats (wide stance)
Set 1 - 135x5 (warm up)
Set 2 - 225x5 (warm up)
Set 3 - 315x5
Set 4 - 405x3
Set 5 - 405x1 (failure on second rep)

Chest/Back Superset (light day) x 5
Flat Bench - 135x15 SS w/ Close Grip Anchored Row @ 90 (plus bar?) x 15 (so 5x15 of the SS)

My left elbow started hurting on my last set so I peddled off, like I should have done in the first place.

Saturday & Sunday are squat only days. I'll post up numbers on those too. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Loving those squat numbers brother. Good work. What are you using as far as supplements?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks man! Hopefully I'll be able to keep pushing. :)

Supplements are pretty tame ... I'll do 2 scoops of C4 before my lift, a 2 scoop protein shake during my lift and then a BCAA drink afterwards. I'm expiramenting with some Alpha T3 and Forskokin that a buddy gave me but they aren't usually a part of my long term supp routine.
I also take a multi-vitamin and Vitamin D.

What about you?

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've been taking Mr. Hyde lately for pre and Optimum Nutrition Protein and Creatine post. Beyond that just fish oil and a multi vitamin.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I was think of going ONGS for the slight bit of extra fat compared to my current protein, since I'm low carb/keto now.

How u like the Mr Hyde? How does it compare to C4 or other more popular pre-workouts?

I don't take creatine as part of my routine. Granted, there's small amounts in the C4 but less than I'd be taking if it were part of my "stack". I'm tempted to start taking it once the fall hits as I'm more interested in losing fat this summer and it's pretty dang hard to bulk muscle and lose fat. :/ :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've never tried meth but I feel like this comes pretty close to it. It also has a thermogenic component in it so you sweat bullets. Needless to say it's a lot more powerful than C4. Give it a try.

Creatine is a must, I tell everyone I train that. It's cheap and it works. ON has capsules of it, 2 a day and you're set.

Re: Pumping Iron with Zemekone and Icehog3 II
 

You guys missed out on the good old days of 1,3 dma.

The pwo now are not nearly as "strong" as they use to be. I would'nt say it's technically better because everyone has preference on what the like to take, but as far as that "cracked out" feeling, pwos now are poo.

I trained without pwo a few times this week.

Here are my numbers from yesterday's dinner. :)

Fries - 395 calories, 18/54/7
2 double doubles - 1340 calories, 82/78/74

I was health conscious and had a coke zero

Re: Pumping Iron with Zemekone and Icehog3 II
 

I still have a bottle of the old formula Jack3d. I love taking that once in a while for that old feeling :) I haven't taken a pre workout in a while maybe I should have a couple scoops tomorrow :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

For the guys talking about Mr.Hyde. The old formula was just called Hyde and that wZ insane as well.

Re: Pumping Iron with Zemekone and Icehog3 II
 

So I'm the noob missed out on old school pre-workouts :sad lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

I've got some Jack3d left too, and I am gonna see if I can turn up some Hyde. :0

Re: Pumping Iron with Zemekone and Icehog3 II
 

Myself and some friends were in Iraq when the original Jack3d came out. I remember that we wouldn't even mix it, we'd just dump it down our throats and wash it down. Good times.

Re: Pumping Iron with Zemekone and Icehog3 II
 

So what's the big diff between the old stuff and the new?

Re: Pumping Iron with Zemekone and Icehog3 II
 

1,3 dma was banned a couple years ago. Dat der your meth

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's not to say that new PWO's are trash. It's just a different sensation.

Re: Pumping Iron with Zemekone and Icehog3 II
 

The wife and I managed a 4.2mi walk tonight. Pace was decent but not crazy ... although the humidity was off the charts *eek*

Also ... please gimme thoughts on knee sleeves. I'm thinking of picking up a pair from Rogue (I know, gasp) but I think they'd do me some good, especially with the frequency of my squatting. What say you all?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Posted

Re: Pumping Iron with Zemekone and Icehog3 II
 

Unplanned day. Wasn't expecting to go...

Skwwats, narrow stance 5x6 @265
Bench, wide grip w/pause 5x3-5 @225
Deadlift 7x5 @365
Pull-ups 6x10 all different variations

Stepped on the scale this morning, 180 with a pop tart in hand so that makes me 179.8

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sound a product called "Loaded" on eBay. Claims it has 1,3 dma, and is the original Jack3d formula. I ordered, figured $19 was worth it to find out myself. I'll report back after it arrives.