Re: Pumping Iron with Zemekone and Icehog3
 

Back day today. Nothing too exciting, good sets on pullup assist, t-bar, low row, and close grip lat pulldown.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds good, Pete.

I did a leg day for the first time in a few weeks today.

Stiff-legged deads: 135 x 10, 185 x 8, 225 x 5, 225 x 6, 225 x 6
Squat: 135 x 12, 135 x 12
Box squat: 135 x 3, 185 x 3, 225 x 3 for 5 sets (more or less on the clock)
Leg press: 6p x 10, 8p x 7, 10p x 5 for 3 sets

That was it. I'm wobbly after not doing legs for a while. I like that feeling. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Good one on ya, Dokk! :tu

I am off for my last workout until Monday....good thing too, between no days off in the gym this week and playoff hockey, I'm about spent. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

I'm sure you're have an enjoyable and well deserved rest. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

:tu
Nice Dokk!

Get your rest Sir..


I got in 10.3 miles last night...first 3 miles sucked due to shin pains but once my body warmed up I was ok.. Tonight is another 5 miles and then some light weights.. :tu Getting closer to the Marathon. :dance:

Re: Pumping Iron with Zemekone and Icehog3
 

I like the looks of that leg workout! The box squats were a nice touch

Re: Pumping Iron with Zemekone and Icehog3
 

That last set was a b*+ch! :r And my obliques are killing me from being used as stabilizers Tuesday and today, plus the exercises I did yesterday. Oy. I'm a fragile little unicorn....

True, semi-random story: Two guys who are always there when I'm there (and are generally pretty serious about their routines) have a lame leg day. Neither breaks parallel on squats. Neither gets a full ROM on leg press (maybe 6-8" of travel). They use the hams machine instead of just doing some stiff-legged deads or pullthroughs. It's mildly disappointing. Their other sessions are generally pretty good -- nice combo of back exercises, good chest and tri sets, etc. I keep meaning to introduce myself because I'd be happy to fill in if one was ever sick or whatever (since we have a very similar split).

Anyway ... I'll probably

Re: Pumping Iron with Zemekone and Icehog3
 

I don't know about you, but I see far too many guys in the gym who don't do real leg routines. Half squats, never a deadlift to be found, all the focus on the upper body. I always wonder if they realize how much they are impeding muscle growth everywhere else by not growing the largest testosterone producers in the body.

Re: Pumping Iron with Zemekone and Icehog3
 

Word, brutha. :tu

Shoulders/Bis/Traps Day today

DB presses: 3 x 5 @ 45
Smith presses (seated): 3 x 5-6 @ 100
Cable rear delt raises: 10 @ 20/side, 6 @ 25/side, 9 @ 20/side
Zemekone rear delt raises: 10 @ 45, 7 @ 55, 10 @ 45, 8 @ 45

Cable EZ bar curls: 3 x 10,9,8 @ 80
One-arm cable curls: 3 x 5,6,5 @ 30 (superset with the EZ curls with no rest)

DB shrugs: 10 @ 55, 10 @ 65, 9 @ 65
BB shrugs: 3 x 10 @ 180

While last Friday was my first day trying shoulders since November, today was the first day really hitting them as hard as I could. My press numbers are close to what they used to be. My rear delts, though, have suffered something fierce. Granted, I was doing my rear delt exercises with as close to strict form as I could muster (even consulted the Arnold book before going in); regardless, the numbers are not at all where I should be if I want to be improving my bench or ever be doing pull-ups. :r

Also, I decided on a 30ish day goal for myself: 185 1RM on the flat bench. I want to do this on my birthday (April 29th). Frank and Dave: if either of you has advice or a program to offer, please hook a bruddah up. :D

Okay ... enough rambling from me. My body is wrecked after this week and I'm looking forward to the rest over the weekend. After a week of using NanoVapor, I'm not sure what to think. I never noticed the rush I got from WF. That said, I had one of the most intense weeks in the gym in a long time. So I'm still torn....

Re: Pumping Iron with Zemekone and Icehog3
 

Okay, I gotta ask...

What's a Zemekone rear delt raise?

Re: Pumping Iron with Zemekone and Icehog3
 

Go to the cable low-row machine. Put a rope on it (usually has a v-bar or straight bar on it). Grip the rope with an overhand grip -- this inside of your wrists will be facing each other and your thumbs will be pointing toward the weight stack. You know the metal piece in the middle of the two rope halves (the part hooked to the machine)? Well, the goal is to pull that to your nose. So your pulling back/up and out. At the top of the movement, your thumb tips are facing in to your nose at about the same level/height.

Try it once with a very very low weight so you can feel the movement and see how it hits your rear delts. If you pause for a second at the top, you can get a nice flex of your rear delts in and you definitely feel it.

Does all of that make sense?

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah. That makes lots of sense. I can imagine that it really works the delts. I'll try that on my next back/shoulder day. Thanks!

Re: Pumping Iron with Zemekone and Icehog3
 

You use normal seated position for that? And, arms parallel to the ground, or elbows up to pull the rope up to your face?

Re: Pumping Iron with Zemekone and Icehog3
 

Seated; but not as far back as for low rows (because then you can't bring the rope up far enough). So I was seated with my back straight up (90*) and my legs much more bent compared to when doing LRs.

In terms of elbows, they are up and out -- probably a little higher than your wrists at the start position -- to pull the rope up to your face.

BTW ... don't hit your nose too hard. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks. Gotta try that next back day.

Re: Pumping Iron with Zemekone and Icehog3
 

Skipped gym today, went to the movies. Legs hopefully in the a.m. then benching on sunday. I hate it when my schedule gets messed up.

Re: Pumping Iron with Zemekone and Icehog3
 

Took the weekend off for herfing and open house. My legs are STILL sore from Thursday; but at least I can walk mostly normal today. :r Still ... it didn't help my bench at all.

On the other hand...



...I had my BEST chest day EVER, today. :D :ze

Flat barbell: 100 x 10, 115 x 10, 135 x 6, 145 x 5, 155 x 3, 160 x 2, 165 x 1 (failed on #2 ... and had a spotter to save my ass)

Incline barbell: 95 x 12, 115 x 8, 125 x 6,6,5

Dip machine: 200 x 10,9,8

Supersets of various triceps exercises to failure.

PR #1: 165 bench
PR #2: 125 for reps on incline
PR #3: 200 for reps on dip machine

I'm really celebrating PR #1 because it's a huge comeback after my injury (as is the incline, for which I couldn't do *just bar* a month ago). It also means I might just be able to reach 185 by my birthday. :dance: BTW, I think I could have done 170 for 1; but I didn't want to bother the person I asked to spot me the first time.

Good lifting to all!!! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Did a full body on Saturday,
Squated 250x5 for 3 sets, new PR for me,
Standing OH Press 115x5 3 sets
Deads 185x5 new PR

Then i went to spin with my GF yesterday. That class kicked my ass.

Re: Pumping Iron with Zemekone and Icehog3
 

Spin is no joke man..the horror stories I've heard.


Well the GF and I topped off our marathon training this weekend. Maxed out at 19miles and the next 2 weeks are for tapering down our running till the big day. We've been training since late Dec early Jan. :wo

Gonna hit some light weights tonight at the gym and prob loosen the legs up with some biking.

Hope everyone had a great weekend.

Re: Pumping Iron with Zemekone and Icehog3
 

Back in the gym after taking a 3 day weekend off....hope y'all had great workout weekends. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Chest this morning.

Flat Bench
45x10
95x5
135x5
170x5 3 sets (new PR)

Incline Bench
45x5
95x5
135x5
165x5
155x5 2 sets (the Flat really tired me out...)

Finished off with some BW Dips

Chest and arms competely beat after that.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day, today. Decided to go a little lighter than usual and focus on super-strict form ... like, Arnold strict. Did a host of exercises to target the lats, mainly. Hit upper, mid, and lower -- exercises to help width and thickness. Slowing down and focusing on strict form was really tiring. I just want a nap now. :r

Good lifting to everyone. :ze

Tomorrow will be an "off" day -- probably just cardio. Of course, I say that now and won't be surprised if I do some abs work, too. :D

Re: Pumping Iron with Zemekone and Icehog3
 

I've been doing more and more crossfit recently. Did this one today:

Phase I: Preparation
Run 1 mile

Phase II: Metcon

Running Bar-bell complex - 5 RFT:

Run 400 meters
Bar-bell Complex 95lb (see penalty note below!)
Phase III: Warm-down / Core
200 4-count Flutter Kicks

Notes: Bar-bell complex: 6 reps each: Dead Lift, Upright Row, Hang Power Clean, Front Squat, Push Press, Back Squat. Do not put the bar down during your set. If you do, then perform 6 burpees, then continue with the complex. Post your Comments to the NSC CrossFit forum

Re: Pumping Iron with Zemekone and Icehog3
 

Just cardio today -- 40 minutes.
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Re: Pumping Iron with Zemekone and Icehog3
 

treadmill 20 min...I know where my shin pains are coming from now...the treadmill and I do not work in harmony...:mad: Hoping the weather holds this evening so I can get in an 8 mile run with the gf tonite.

Re: Pumping Iron with Zemekone and Icehog3
 

Back/Explosive today.

Lat Pulldowns wide grip
120x10
135x10
150x5 3 sets

DB Rows
40x5
50x5
65x5 3 sets

Power Clean
95x8
115x6 3 sets

Barbell Rows
95x5
135x5
155x5
145x5 2 sets

Wasn't able to get good reps in on the 155, so dropped it down for the next two sets. Gotta say, full Power Cleans are quite a bit more involved than Hang Cleans.

Re: Pumping Iron with Zemekone and Icehog3
 

Back to it today after a few off days... prolly do chest and shoulders since I'm behind.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulder day for me, and some arms if I have time. Tax return day, so might have to do arms on my leg day.

Re: Pumping Iron with Zemekone and Icehog3
 

OK, so I took Monday off due to inclement weather - I know that usually, in the gym that shouldn’t mean much - but in my case it did. Anyways, I knew I would pick up the workout on the next day - which I did. I was feeling pretty unmotivated and weak - but managed to pull off a pretty intense workout.

Hit dumbbell flat bench presses at 85lbs - not a record, but after 3×8-10, I was definitely feeling it. Followed that up with incline flyes at 30-40lbs at 10-12 reps. I mixed shoulders and back into one giant set: reverse grip pulldowns (110lbs), one-arm upright row(60lbs), lying reverse flye (20lbs dumbbells) and then wide grip pullup to failure. 3 sets of that and I was wasted!!

Finished off with a medium weight set of barbell shrugs (185lb) and drug my sorry ass inside - my contacts were giving me a helluva headache - which ended up waking me up at 3am with a migraine………..ok, now I’m just *****ing.

I guess the point is - that if you can, you should just soldier on. Even on your "not so great" days - there really is no reason not to give it an intense effort.

On to the next stage!

Re: Pumping Iron with Zemekone and Icehog3
 

off to the gym now....lets see how it goes

Re: Pumping Iron with Zemekone and Icehog3
 

How did it go, Jim?

Leg day today. Still at the gym finishing off with some cardio (mainly to stretch the legs out a bit).

Really simple day. Started with some stiff legged deads slow and with strict form to really focus on stretching those hams. I think I did 1 set at 135 and 3 at 185.

Followed that with two sets of squats: 135 x 10.

Followed that with box squats:
185 * 3 for 1 set
225 * 3 for 5 sets
275 * 2 for 3 sets

I thought about.some front squats; but after last week, I didn't want to push things too much. Still, I feel like I got a good leg session in. :ze

Happy lifting to all!
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Re: Pumping Iron with Zemekone and Icehog3
 

8 Miles last night...then just pushups....Is it bad that if I do 3 sets of 20 I can barely move my arms after?

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds good to me. Next time do 4 sets of 20 :ss

Arm day for me today. BB Curls, 21s, OH DB extension and Suicide Tris - skull crushers, close grip press and bench dips. Been a while since I've hit arms directly, felt good. Threw a little ab work in at the end.

Re: Pumping Iron with Zemekone and Icehog3
 

If I don't get a down pour I'm gonna hit the pavement for 4 easy miles then 4 sets of 20 after lunch today..:tu

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulder day for me. Hit some marks that I haven't hit in a long time. That said, I wasn't really feeling it today. I was just tired and felt drained by the time I stopped.

Arnold presses and DB shoulder presses for warmup; then...

DB shoulder presses: 3 sets of 6 @ 45lbs
Smith military press: 1 x 10 @ 90; 3 x 6,5,5 @ 110lbs
Zemekone raises: 12 @ 45lbs; 7 @ 60lbs; 10 @ 45lbs; 7 @ 45lbs
Cable rear-delt raises: 2 x 10,8 @ 20lbs

Was gonna go home and decided to do a couple more things, randomly....

EZ bar cable curls: 2 x 10,9 @ 80
Straight bar cable curls: 8 @ 80
Upright cable rows: 3 x 9,7,6 @ 90

Then I was done. Ready to take a nap now. :r

Good lifting to all, today!!! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Well......are you gonna "Go for it"? :)

Re: Pumping Iron with Zemekone and Icehog3
 

Who me? Go for what?

Re: Pumping Iron with Zemekone and Icehog3
 

havent been yet, just checking in...

looks like everyone is lifting pretty heavy, Keep it up guys...

still working on my jiu jitsu...

i bet im weak as hell...

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

you're a little crazy sometimes, aren't you?

Re: Pumping Iron with Zemekone and Icehog3
 

Pre-White Flood humor....it can be a little "off". :r

Re: Pumping Iron with Zemekone and Icehog3
 

yes it can. :r :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Hey whats up guys!

I wanted to see if this has happened to you before. Yesterday at the gim, I got a bruise in my fore arm, looks like a purple blotch which doesn't hurt, but I dont remember hitting or scratching against anything. I did shoulder and trap lifts so I did put some pressure on my forearm, and tried to lift a little bit more of weight this time.

http://img522.imageshack.us/img522/2892/img00123.jpg
http://img209.imageshack.us/img209/4870/img00121.jpg

The excersises I did before noticing the bruise were barbell shoulder press, then some dumbell shoulder press, side arm raises, and deadlifts. After the deadlifts I noticed this bruise. Since I felt no pain or anything I finished with barbell shoulder shrugs but it was the same.

Today it does not hurt either it just looks funny. What Its strange its that I dont recal hurting myself or anything. I have had bruises in my shoudlers after using the standing calf raises machine but nothing ever like this and for no reason at all.

Has this ever happened to you? :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

Burst blood vessels from straining the muscles? Something (muscle) torn or compressed a little causing a hematoma? Or maybe you just bumped into something and forgot?

Re: Pumping Iron with Zemekone and Icehog3
 

Or like in my case just bumped into something and didn't feel it.

Re: Pumping Iron with Zemekone and Icehog3
 

Thats the first thing I thought bumping into something, but I really dont recall it and also it doesn't hurt at all.

I ve hurt myself like that in the past but the bruise was different, it looked solid, not like small dots like this one.

well, I guess Ill wait and see if it fades out on this days.

Re: Pumping Iron with Zemekone and Icehog3
 

Looks more like strained/burst capillaries. You go a lot heavier than normal? Maybe lose control of one of the dumbells briefly, but recover? Only thing I can think of, but I'm no MD.

Re: Pumping Iron with Zemekone and Icehog3
 

Do you have one on your other arm in the same location? Did your GF/Wife pin you down? :D

It is prob nothing...

Re: Pumping Iron with Zemekone and Icehog3
 

4 miles in the rain and only 60 pushups 20x 20x 10x 10x..I am such a girl...:( TGIF

Re: Pumping Iron with Zemekone and Icehog3
 

Good full-body today. New PR on Squats(255x5 3 sets), Power Cleans(125x5 3 sets), Flat Bench(175x5 3 sets) and Deads(205x5). GF was giving me dirty looks at the two hour mark. :D