Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a great workout, Pete. :tu

I had a low energy day at the gym, gonna try it again tomorrow and take Monday off for a little rest.

Re: Pumping Iron with Zemekone and Icehog3
 

I hate low energy days Tom. Few guys I workout with get those red line energy shots. From what I hear they get ya ready to go big time.

Nothing special for me as of late. Things are on cruise control. About 2 more weeks or so on my current routine. Don't know what will happen after that. Looking around for programs.

Re: Pumping Iron with Zemekone and Icehog3
 

I may give that a shot if I feel anything like I did yesterday again today. Regardless, I think I may be slightly overtrained, and will take tomorrow off.

What type of programs have you been eyeing, Frank?

Re: Pumping Iron with Zemekone and Icehog3
 

I also need a new program, if anyone has/finds a good one

Re: Pumping Iron with Zemekone and Icehog3
 

Exact opposite of yesterday, high energy/high strength day. I made the most of it, and spent a good 2 hours in the gym.

Re: Pumping Iron with Zemekone and Icehog3
 

So far a modified westside routine has caught my eye. There are also a few basic templates that I my end up using to keep things simple and pair with a diet/conditioning. Sheiko has been something I have been interested in. I would love to give it a shot, but it demands 2+ hours in the gym three days a week and contains a ton of volume, and between work and home life not sure if I can work that out. Also been debating about using an old routine of mine from a few years ago.
One of my biggest goals is to work on my conditioning while maintaining and/ or gaining strength. Sadly, over the past 8 months my strength has jumped an unreal amount, but like most guys I have gained about an extra 15+ pounds and sadly I do not have the conditioning I used to. Not really worried about weight or how I look per say, but I would like to run a mile and not puke violently at the end.

Re: Pumping Iron with Zemekone and Icehog3
 

Might I suggest adding some ice hockey? ;)

Re: Pumping Iron with Zemekone and Icehog3
 

I skipped the gym today when I realized a monster Northwest swell was hitting right down the street. 8-10' solid building to 14'. Needless to say I got some intense cardio and paddled until my arms were noodles and my cheeks hurt from grinning so much. My triceps actually started to cramp up at the end of the session...prolly not enough water before I got in (and the water was a balmy 45 degrees)

Re: Pumping Iron with Zemekone and Icehog3
 

http://i196.photobucket.com/albums/a...3/hang_ten.jpg

:D :D

Re: Pumping Iron with Zemekone and Icehog3
 

Decided to start the week with back as I've been doing chest on Mondays for a while.

Once I got in the gym, deadlifts started calling my name. Not sure why ... it just seemed like a deadlifting day. Moreover, it seemed like a heavy deadlifting day -- heavy in the sense that I really wanted to push myself for maximum weight.

Started with some 100lb cable pullthroughs, slowly, to warmup and stretch those hams.

135 x 10
225 x 10
315 x 3

Grip started giving me some problems about here. I tried the next without straps; but ended up strapping up.

365 x 1 (easy)
405 x 1 (easy -- this is tying my PR ... I should have done a second to break my PR)
455 x 0 (loaded it up, give it the ol' college try, but didn't get it off the ground)

Followed it up with 3 sets of 8 reps each, super-setting close, medium, and wide grip barbell bent-over rows @ 135.

I was just out of juice by the end here. Felt good about my 455 attempt. Gonna work 405s in more often (since this was only my second time pulling it). Need to do some real grip work, too, so I can pull it unassisted.

Good lifting to all today. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Any of you guys ever used any of the fat burn supplements? Or have any thoughts about the use of them?

I dropped 60lbs last year and am easily managing to hover at 185-190 while I am slowly adding muscle and dropping fat. But I am still stuck with the ugly leftover fat around the waist, that does not really seem to be shrinking at all.. Was curious if adding any of the supplements to my current routines might help me drop that extra weight faster

Re: Pumping Iron with Zemekone and Icehog3
 

Good back day, Dokk! :tu

Dan, the first place fat goes on is usually the last place it comes off. Just going to have to do it with excercise and diet I think, those fat burners may give some help if you have a lot of weight to lose, but are unlikely to help with the problem as you describe it.

Re: Pumping Iron with Zemekone and Icehog3
 

I know how you feel man. I dropped about 40lbs last year, and have another 20 or so I just can't seem to shake. It's been 9 months now and I've been static in that department. I've pretty much stopped worrying about it, and figure it will do what it will. I'm not about to go the every meal from tupperware/no alcohol at all route, I enjoy eating/drinking too much. I think that's what it would take for me. I've just adjusted my focus to getting stronger, pushing PRs and continuing to eat relatively healthy.

Re: Pumping Iron with Zemekone and Icehog3
 

I would look more into changing current things, like diet, routine, cardio before I would even worry about fat burners. Most if anything are just energy stimulants with herbal crap in them that is "supposed" to burn fat.

Re: Pumping Iron with Zemekone and Icehog3
 

If I could add to the other relpies, it could be genetics also.
When I owned a good pair of legs I would run about 40 miles a week off season, and about 60 per when training for a marathon. Never could shake those love handles and that jelly roll around my waist.

As far as the supplements, what Frank said. Best fat burner is exercise. Mix up some weight training and cardio, eat right, and make it a lifestyle. I eat good (and somewhat sensibly) on the weekends, sure enjoy my bourbon and martinis, and not going to sacrifce wine with dinner. During the rest of the week, it's hammer time.

Re: Pumping Iron with Zemekone and Icehog3
 

Some chest work today - I screwed myself up this morning. Wasn't doing math very well this morning while loading the bar, and put a bit too much on. Went about 10lbs heavier than I wanted to, and didn't get all three of my work sets out on either incline or flat bench. Dips were good at least, but I'm still annoyed with the bad workout.

Re: Pumping Iron with Zemekone and Icehog3
 

So what? In my book, it's perfectly acceptable to push yourself heavier with 2 crazy sets of each exercise. I wouldn't feel annoyed or upset at all. :tu

Record-setting shoulder day for me, today. I'm now back past what I was before getting injured. My gains are just ridiculous.

Warmups (arnold presses and regular db presses at light weight)

DB presses: 45 x 7, 45 x 6, 50 x 5, 50 x 5 (50 is a PR on db presses for me)

Standing overhead presses: 45 x 10, 75 x 7, 100 x 7, 105 x 6, 115 x 5, 125 x 1 (PR), 115 x 6

Zemekone rear delt raises: 45 x 10 for 3 sets

Upright EZ-bar raises: this was either 75lbs or 85lbs (not sure if this EZ-bar is 25 or 35lbs) for 3 sets of 8,7,6

My hour was up and I was spent. PRs on DB press and overhead press was a nice thing. Funny thing is, I'm sore as sh*t from yesterday's back day. My lats are just aching and I was sure that was going to have a negative effect on my lifts. Guess it didn't.

I'm trying to figure out what can explain some of the crazy gains I'm seeing in the last couple/few weeks. Two main things have changed that could help explain it. First, I've been a little more religious about my protein intake. I'm getting over 200g a day between shakes and solid food. I do 50g in my PWO shake and then have another 50g 30-40 minutes later for "breakfast." Second, I've been taking NanoVapor. Now, I don't think it does a very good job of getting my psyched and energized. That said, I've had a lot of focus, increased intensity, and these gains; I don't know that NanoVap has anything to do with that.

Whatev. I'm just stoked to be growing. Now if only I could *shrink* in my gut and legs. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats on the PRs, Dokk, excellent!

I am glad you seem to be getting better results with the NNV than I was, I am back to the WF.

Heading out soon, I will use your success at the gym today to inspire me.

Re: Pumping Iron with Zemekone and Icehog3
 

See ... that's what I'm not sure of, Admiral. I feel a lot less energetic, sluggish, and I don't get that crazy I-wanna-throw-sh*t-around feeling I came to love in WF. I'm seeing the gains; but I kind of think that could be attributed to the more disciplined supplementation.

What do you think?

I'm honored. :)

Re: Pumping Iron with Zemekone and Icehog3
 

So many factors could be involved, so I would keep things constant until the gains level off....even if the NaNOVapor isn't helping, it certainly isn't hurting. Keep disciplined with the protein supplementation, and stick with the NNV until you need a new "boost", Dokk. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Dokk,

I think its all mental. I know you said your shoulder has been feeling better, maybe you just needed a little confidence in yourself to start pushing it.
:2

Re: Pumping Iron with Zemekone and Icehog3
 

Maybe; but *everything* is boosting -- even my deadlift is better, which I never felt was affected by the shoulder stupidness.

Still ... it could be just mental. Whatever it is, I hope it never stops. :r

One other thing I've changed that I just remembered is that I've been mixing things up a lot more -- whether that means different exercises on a particular day, or a different order on a day, or a different order of days ... I've been trying to keep my body off balance and guessing. :D

Re: Pumping Iron with Zemekone and Icehog3
 

This is one of the things I really preach in all my work outs. Not only does it keep the mind and body fresh. You never adapt and therefor are always challenging.

Interestingly enough The Admirals workouts are pretty straight forward with little change I see a lot of back and rows etc.....I guess the results speak for themselves, some of the :if it aint broke why fix it"

I would be interested in Toms take on this

Re: Pumping Iron with Zemekone and Icehog3
 

You're right. I just like to accomplish my goal every time I go in to the gym, and I went heavier than I expected, so I didn't feel like I did. On the positive side, when I got down and did the first set at 185 on the incline, I just pumped it out. Hard as hell, but I did it. Was only after I had 4 reps that I thought about it and said, holy chit, that was a much bigger jump than I usually do.

Great job! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I agree on both fronts....though I keep the basics in all my back workouts, i.e. Bent Over Rows, Pull-ups, T-Bars, etc, I mix up which ones I do, the order, heavy vs. reps, etc, to keep the body guessing. I used to get stale quickly if I did the same workout over and over. So I do think you should mix it up every workout, but keep one or two of the basic movements in each training session.

Re: Pumping Iron with Zemekone and Icehog3
 

Back/Explosive today. Work sets:

Lat Pulldowns wide grip
162.5x5 3 sets

DB Rows
70x5 3 sets

Power Clean
125x5 3 sets new PR

Barbell Rows
155x5 2 sets

Gotta say, I switched to working out in the morning, and I like it, but I seem to consistently wind up with just about an hour to work out, so I wind up skipping the cardio. Need to work that in on my off days, jogging and spin...

Re: Pumping Iron with Zemekone and Icehog3
 

Just cardio today....

Re: Pumping Iron with Zemekone and Icehog3
 

off day yesterday. Probably do some shoulders and arms today after restocking on Superpump and protein

Re: Pumping Iron with Zemekone and Icehog3
 

Me too.

Had a really good chest and arm session yesterday.
Feeling it a bit today.
That's a good thing.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day for me, White Flood time approaches.

Re: Pumping Iron with Zemekone and Icehog3
 

Dave ESQ talked me into trtying something new to me; so today was triplex and triceps. :)

24" box jumps x 10

Upper body stretches with weight

Warmup (upright raises from the floor):
45 x 10
95 x 5

Triplex Workout (all from the floor -- each weight is 3 reps)

Upright rows (close grip):
105
115
125

Mid chest upright rows (medium grip):
135
155
185

Ground up shrugs (wide grip);
225
245
275

Decided I hadn't put myself through enough; so I followed that up with a couple of tricep supersets until I couldn't do anymore tri movement. Total. Muscle. Failure. :D

On the bike atm. About to head home....
Posted via Mobile Device

Re: Pumping Iron with Zemekone and Icehog3
 

Phuk me. Icing my right lat at home now. :r

That Triples Pull workout is effing intense. :ze :dance:

Re: Pumping Iron with Zemekone and Icehog3
 

Hope you're OK, Dokk.

Legs and shoulders for me shortly.

Re: Pumping Iron with Zemekone and Icehog3
 

:r

Yeah ... I'm fine. Thanks for the thought, though. I think I just pushed (or pulled, as the case was) a little too much -- especially given that I had an intense back day on Monday. The icing is really just a precaution. Plus, it feels damn good. LoL!

I really was in a zone in there today. Feels a little out of body. :hm

Have a good day lifting! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Brother....gotta love leg day. :rolleyes: :r

Re: Pumping Iron with Zemekone and Icehog3
 

Glad everything went well! I like the gym because sometimes you can find your more of a man than you thought you were. You can discover new limits and challenge yourself! and I am all for that:wo

With that being said, your probably going to be bed ridden for the next few days due to soreness!!!:fu haha

Re: Pumping Iron with Zemekone and Icehog3
 

I always thought that Gerry was only doing ellipticals or some such on aerobic days. Then I found his video.

http://soonereyo.blip.tv/#1826380

Re: Pumping Iron with Zemekone and Icehog3
 

That is freekin' incredible!

Re: Pumping Iron with Zemekone and Icehog3
 

Bastage. :fu Probably should have had more protein today. :fl :r

I'm already feeling it in my traps and lats. Leg day tomorrow is going to be "interesting." :al

Re: Pumping Iron with Zemekone and Icehog3
 

see what happens when you have "just abs day":r

Re: Pumping Iron with Zemekone and Icehog3
 

whatever. go get a double western. :fu

Re: Pumping Iron with Zemekone and Icehog3
 

:dr maybe i will :fu2

Re: Pumping Iron with Zemekone and Icehog3
 

deadlift it...






...if it's not too heavy for you. :dance: :r

Re: Pumping Iron with Zemekone and Icehog3
 

I was fully expecting to be so beat down today as to be lucky to be able to squat the bar. Turns out, that wasn't the case.

Warmups and stretches (pullthroughs, ham stretches, leg press with no weight)

Stiff-legged deads: 135 x 10, 185 x 10, 225 x 10,8,9

Squats: 135 x 8 x 2

Box squats:
135 x 5
185 x 3
225 x 3
275 x 2
275 x 2
275 x 3
275 x 3

Leg press: 6p x 10, 8p x 5, 10p x 5

My hour was up, I was losing gas, and I called it quits at that point. The box squats surprised me the most. I really wasn't expecting for them to get better ... especially after yesterday.

Good lifting to all today! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

DOkk,

I don't think I ever told you this but Box squats actually help your pulling power. For Olympic lifts, or in your case Deads. Something about sitting on a box then the "flex" to get up is the same when pulling

http://www.elitefts.com/documents/box-squat.htm

I think Louie talks about it a little in that article

Re: Pumping Iron with Zemekone and Icehog3
 

That's probably why my deadlifts are getting better without really practicing deads. ;) I'd heard that before and read Louie stressing the importance of box squats before; but never really understood quite *why*. Your brief explanation there made it click. :tu

Great article, btw. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Best line in the article:

"I know someone out there will say there have been great squatters who never box squat. Well, are you one of those greats, or one of those who can't squat off the toilet with the Sunday paper?"

:r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

This thread almost dropped off the front page!

Anyway, Saturday was a full-body day for me, with a few new PR.
Highlights:
Squats
260x5 3 sets (new PR)
Power Cleans
135x5 (new PR)
125x5 2 sets (almost dropped the 135 on the last rep, so I backed it down a little)
Flat Bench
180x5 3 sets
Deadlift
205x5
215x5 (new PR)

Did spin class on Sunday before heading over to the GF's parent's for a nice Easter dinner. Hope everyone else had a nice weekend as well.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice lifting there, Pete! :tu

Met a friend at the gym to initiate her into the world of the Triplex workout. :r Like last week, it resembles this (clicky). Each weight represents a set of 3 from the ground, unless otherwise stated.

Warmup:
24" (18"?) box jumps 3 sets of 10
Upper body stretches with 25lb plate held above the head and whiped around with the upper torso
Ham stretches

45lb upright rows 1 x 15ish
95lb upright rows x 5
105lb x 3

Close
115
125
135

Medium
155
165
175

Wide
185
225
245

Followed that up with grip work because my grip sucks. Basically, just did rack lockouts held until grip failure there were multiple sets at each weight, especially before the heaviest one (which I tried multiple times, but only succeeded on once ... end even then, only for 2-3 seconds).

225
275
315
365
405

I'm beat. :r :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Yesterday was an off day, and I am hitting legs and shoulders today, then another off day tomorrow. Don't want to take 2 out of 3 off, but my schedule at work dictates it.

Hope y'all work those jelly beans off today! :tu