Re: Pumping Iron with Zemekone and Icehog3
 

Depends on what you want to accomplish, Greg. If your goal is to add size to a particular muscle, at the point where you take the stress off that muscle and put it on another muiscle or tendon or ligament, the added "range of motion" actually can do you a disservice.

Re: Pumping Iron with Zemekone and Icehog3
 

Hey man, I just want to get stronger. :su Preferably without adding much size.

Anyway, back in the gym for about two months, just now getting back to my previous weights. Squats, standing overhead press and hang cleans this morning. Doc tells me no more deads as they compress my spine too much. :mad: Have to see how we do after a few months of treatment.

Re: Pumping Iron with Zemekone and Icehog3
 

You Sir are a beast! At the end I needed to do spider man's, and I couldn't even get my knee of the ground any more. Showed me I have a major hole in my fitness.

Re: Pumping Iron with Zemekone and Icehog3
 

i have a awesome core circuit you can try to strengthen your core
run this like a circut
3x10 Hanging Leg Raises
3x10 Sit-Ups
3x10 (each side) Weighted mason twists
3x10 Weighted Swiss Ball Crunches
3x10 Swiss Ball Knee Tucks
3x1min Plank

Re: Pumping Iron with Zemekone and Icehog3
 

After eating cookies,chips and soda this weekend, I had to burn some **** off. Had a great chest day and we ended up doing some xfit crap at the end of our workout. That was not fun but felt pretty damn good afterwards

To end the workout we did:

Farmers walk - 100lb db 20 yards 6x
Dead lifts > bent over row > power cleans > squat jumps 5x5

Re: Pumping Iron with Zemekone and Icehog3
 

Thank you.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day today, still burning off the SoCal moonshine and cookies.

Bent over rows to 325
Pullups
Cable rows to 300

Almost left after the pullups, I was toast, but went the extra mile and felt good.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day today as well.

T-bar row
super wide grip lat pull down
db row
wide grip pull ups

Ended with some ab work

Re: Pumping Iron with Zemekone and Icehog3
 

First day of PT for my shoulder. I got to use the little baby pink DB for one routine:) it was a 1 or 2 pound DB. Was a good 45 minutes of PT and hope this will help the end result, so we don't have to do plan B.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope not either, Jay.

Re: Pumping Iron with Zemekone and Icehog3
 

Hoping for Plan A to work, Jay. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulder day, went for reps today. Not feeling all that recovered from Mondays training.

db presses 6x10
upright row 21s 3x7 all different grips
Cable front raises > lat side raises with db 4x12
Behind the neck BB press 3x10
Shrugs 4x15

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders for me too, I went heavy for sets of 4 on the military lifts, then repped it out on shrugs. Keeping it simple for the first cycle after vacation.

Re: Pumping Iron with Zemekone and Icehog3
 

Are we back on the same cycle? Lol

Re: Pumping Iron with Zemekone and Icehog3
 

We girls have to stick together.... :r

Re: Pumping Iron with Zemekone and Icehog3
 

I did quads and glutes today. Boy was it a killer training session.

Squats 6x8
Deads 4x8
DB lunges 40 yards 4x
Leg curls > leg extentions 3x10 (drop sets)

boy, am I going to feel this tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Huy interested in a more challenging leg day? Keep reading.

Forget the extensions. Move leg curls to the beginning. Do your drop set and then add a set of 25 partial reps from the bottom. This will get lots of blood in your legs. Then do Squats, Lunges, deadlifts.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds fun, I'll give it try next week.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and tris today, suprisingly strong on tris after the heavy chest workout.

Off day manana, then hit it hard before the LCdA Herf Saturday.

Re: Pumping Iron with Zemekone and Icehog3
 

Core day yesterday. A could chest and back exercises as well, not too much.