Re: Pumping Iron with Zemekone and Icehog3
 

Very cool. That ain't no small thing. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

How long does it take you to knock out those miles???

Re: Pumping Iron with Zemekone and Icehog3
 

That would take me a couple of weeks. :r

Re: Pumping Iron with Zemekone and Icehog3
 

I love the voice in my head that tells me to go for a second bench rep after failing to touch on the first. :ze

Good push-pull-tri day -- not great, but good. Worked until I just couldn't anymore.

Flat bench (a few sets at 155 then up to the 1.5 @ 165 then a bunch more at 135), machine dips (sets @ 205, 209, and 215), JM presses (worked up to 95lbs with *strict* form ... felt like my tris were going to jump out of my arms), superset straight and V-bar press-downs, superset very close t-bar, close/medium/wide bent over rows (2 circuits).

Basically, today was similar to last week except that I went for more poundage, less speed, and probably fewer reps on bench (though I didn't count). I was definitely stronger on my dips and tri exercises, which is good. I was really out of gas for my pulls, though ... probably because I put so much into everything before and because I'm feeling yesterday's triplex pulls.

So the big question I'm asking myself is: how big will my PR on chest be next week? I've been *wanting* to hit 185. I'm confident I can hit 175. To be honest, though, I'm less confident about 185. Wish one of y'all was here to shout me into success. :D

Good lifting to all, today! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I usually come in about 5 hours..Someday I'll take myself seriously enough to want to run the damn thing instead of plodding my way through it. ;)

:r

Re: Pumping Iron with Zemekone and Icehog3
 

Hitting the gym for shoulders and arms in a few...need to blow off some serious steam. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Just don't forget your CC permit for those GUNZ, Admiral. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

I'd die if I tried to run 30 miles. lol

Re: Pumping Iron with Zemekone and Icehog3
 

Me too, Chris....but I would love to try 30 miles like the first part of this clip: :D

http://www.youtube.com/watch?v=a80x06Wn91U

Re: Pumping Iron with Zemekone and Icehog3
 

So get this ... my upper abs are killing me today. And I have no idea why. :confused: Could this be from my benching yesterday? I had a decent arch going and was pushing with my stomach. It almost feels like I dumped the weight on myself; but I know I didn't do that. Maybe it's from my triplex pulls on Monday. :hm

Anyway ... just a point of curiosity.

Heading to the gym shortly; but it's an "off" day and I'm glad. I'll probably do elliptical b/c my hams are feeling a little tight -- kick that incline up all the way and go to town. :D

Good lifting to all! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I've had my upper abs (or lack thereof?) hurt after workouts that I didn't do any abs specifically. Yesterday they were a little sore and I squatted and did some leg stuff I haven't done in awhile on Monday.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah ... I've definitely brought the pain from squats and deads; but never from a chest day. Then again, this could just be DOMS from Monday, when I did the triplex pulls from the ground and rack pulls.

Anyway. Did some elliptical, rowing (never done that before and probably never will again -- LoL!), and ham stretching.

Tomorrow is the hard day -- triplex hanging push-pull followed by rack pulls for grip work. I'm gonna grill a steak for lunch, methinks. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Gud un yesterday.

Hit the chest hard. Bumped up the weight for reps on the flat bench to 225. No pain. Shoulder must be healing. Warmed up good, and worked up to that weight. Followed up with a little work on the decline bench. Shooting for reps w/250 on the flat bench by my birthday in October. Need to go slowly and avoid injury.

Moved over to the triceps. Skullcrushers, close grip bench, wire work, etc. Probably hit them tri's with over 150 reps. Feels good to hurt like that.

Did a few dumbell and barbell curls to round out the session.

Re: Pumping Iron with Zemekone and Icehog3
 

I gotta go rent this...:r

Gonna try to walk a little bit today at lunch and loosen up the tree trunks. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

My fist attempt at a marathon, I got to about mile seventeen, and a quadricep cramped up. Tried to walk it off and stretch it out, then the other one cramped. Then my hams and butt decided to join the action. They carried me onto the blister bus. Not so funny then, but I can laugh about that now.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah it's def a killer to have all that hit a the same time. My first was 5 years ago and I hit the wall at 16 and practically walked/hobbled the rest of the way. :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

Mmm... marathons. Reminds me, I signed up for the Marine Corps Marathon this coming fall. It will make #2. Last year was a blast, I want to do it again. I'm shooting for a Boston qualifying time, but it is only 2 months after OCS graduation. I've heard I'm going to be out of shape and torn up after OCS so we'll see about a 3:10 marathon.

Re: Pumping Iron with Zemekone and Icehog3
 

I love ice skating. I could do that all day long. lol Not hockey, never tried it. lol

Re: Pumping Iron with Zemekone and Icehog3
 

I *love* triplex push-pull day. I don't lift the most weight ever; but every time, I feel just totally beat down when I'm done. :ze

Had another personal best on the overhead presses. Last week, it was 145 x 3. This week, I hit 150 x 3 and 155 x 3. :wo

Followed it up, as has become the norm, with rack pulls for grip strength. 315, 365, 405, 405, 455. One thing I noticed today is that I can hold 465 for almost as long as I can hold 405, which makes me wonder if I shouldn't do a lighter weight (e.g. 315) for a longer duration to try to work through my fatigue issue. :hm Any thoughts?

I can tell already that I'm going to feel WRECK'D tomorrow. :r

Happy lifting to all on this beautiful Friday! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Must be nice to end the week a day early. :fu

;)

Re: Pumping Iron with Zemekone and Icehog3
 

:tg

Forgot it was Thursday. Whatever ... it's still a beautiful day! :r :fu

Re: Pumping Iron with Zemekone and Icehog3
 

Going to the gym twice today. Once in a few minutes for some cardio and once this evening for some heavy lifting on 17-HD. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Didn't make the gym last night. Had to re-seed the yard and kill some grubs in anticipation of some rain this weekend. Li'l fkrs killed all the lawns in the subdivision.

Going to hit it good tonight. Back day a day late. V-grip rows, pull-ups, some deads, etc.
Cardio tomorrow morning.

Re: Pumping Iron with Zemekone and Icehog3
 

Wow. That was a crazy session in the gym. My 17-HD came in today and I stacked it 2 scoops of NanoVapor (usually do just 2-3 scoops of that). Decided to make it a dynamic chest day in anticipation of my upcoming PR attempts this upcoming Wednesday. Usually do my dynamic day with 135lbs. That was just too easy today, though. So I loaded up qith 155 and did 6-7 sets (lost count) of 3. First 4-5 were really speed presses. Last 2-3 were not as speedy.

Followed that up with declines on the HammerStrength plate-loaded machine. Started with 185, then 235 (each for 10) ... then hit a PR of 275 x 4.

Moved to other support exercises -- JM presses (4 sets of 6-8 @ 95; hit a rep PR at 95lbs with strict form), Tate tricep presses (first time doing them ... 20lbx12, 25x12, 30x8, 35x6), DB rows (70 x 10, 85 x 8), t-bar rows (2.5pie x 10), and 2 runs through a superset of close-medium-wide grip bent over BB rows @ 135.

This was probably my best chest day ever. I just felt such a rush and such a pump all over from everything I did. I don't even know how long I was there for; but I'm sure it was more than an hour.

Hope everyone has a great weekend. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats on the great workout, Dokk! :D

I am halfway through my cycle of SUS-500, and my lifts are increasing pretty much on a per workout basis. Definitely going to hit a second cycle of this.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Admiral. I'm feeling good about hitting my goal this upcoming week. My shoulders and tris and pecs have been bumpin' up pretty steadily ... and with this new supp, it may be just the extra edge I need to *finally* bench 185. I know ... not a huge amount; but for a guy who had trouble benching the BAR a year ago, it's a big improvement. if my body stays healthy (knock on wood), I honestly feel like 225 isn't that far off. :D Once I start my "Halo-Tren 400" cycle mid-May, I think things are gonna bump forward even more. :dance:

Congrats on the great gains for you, too, Admiral! You're gonna be one mean mutha-enforcer this summer. :ih

Re: Pumping Iron with Zemekone and Icehog3
 

Yup....got another whack for the punk who asked me about my Viagra in the playoffs, I don't think one was enough, Dokk. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats guys. Has been hard lately with school sucking up a lot of time and missing some lifting days, but I got a new workout going and is pretty good the first two weeks
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Re: Pumping Iron with Zemekone and Icehog3
 

Keep it going, Jimmy, I need back-up at the next MoB Herf! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Good to hear you're getting back in, Jim. :tu I HATED when I was traveling so much and couldn't be on a regular lifting schedule. It really just threw me off in so many ways....

Re: Pumping Iron with Zemekone and Icehog3
 

I heard you have been "throwing some off" while the Missus is out of town. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

:r

I don't *even* know what that means, Admiral; but I'm laffing! :r

Re: Pumping Iron with Zemekone and Icehog3
 

It's a euphemism for "Roughing up the suspect", "boxing the clown", and the like. :r

Re: Pumping Iron with Zemekone and Icehog3
 

i wish i was strong like you guys :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

I agree with school taking up a lot f time. Exams are coming up and I havent had much time to do anything other than work, school, and the girlfriend. Finally got in there yesterday for a good back and chest day.

started with pull ups. 3x8 on the assist machine
seated rows 3x10

flat bench 1x15x135, 1x15x155, 1x15x155(struggling by this point), 1x15x125

incline bench 1x15x90, 1x15x90, 1x15x100(struggling again), 1x15x75
Thanks God I had a workout partner yesterday to help me through a few of those sets. I was pretty much only able to get the negatives about 2/3 the way through the last couple sets on flat and incline. My shoulders, chest and tris were just ridiculously tight after the flat bench that I could barely do anything on the incline. Plus this was the first time I've really worked upper body in a month.

Followed the bench up with a couple more back exercises
bent over row 4x15x45 (I'm trying to increase my stamina)

Back extensions 4x15 while holding a 25lb plate in front of me. that REALLY works the lower back like crazy.

Then just a few sets of ab exercises.

Pretty sore today. Looking forward to being very sore tomorrow, lol.

Re: Pumping Iron with Zemekone and Icehog3
 

Maybe some day? :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

Hit the gym hard today. Did a modified triplex push-pull ... only changing the weight 2 & 3 times.

For the pulls: 135, 185, 225
For the pushes: 95, 135

That's a superset with minimal rest (pull-push-pull-push, etc.).

Followed that up with Tate tricep presses @ 25-30-35-40-45. Last set yesterday was 35 x 6. I did that with the 45s today. :D Also did a few sets of JM presses, overhead tricep rope extensions, and press-downs.

Followed the tri work with some rear delt face-pulls ... working my way from 60 to 100 to failure or 12, whichever came first.

Threw in some cUrLz 4 da GrRrLz for good measure -- superset straight and EZ-bar cable curls for 3 sets to failure. Last set was failure after 4 reps with my eyes rolling back a little. I figured that was my body telling me it was time to stop. :r

Another good day with 17HD. Really wish I had a pool to just soak for a little while.

Happy lifting to all today! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Can't believe Andre Smith. He was a beast on the football field, but how could he let himself get so out of shape between the end of the season and the combine. Ran a 5.3 40 time and only got 19 reps on BP test. I could beat him on both of those. On the field he is way better than those numbers show, but he must of got awfully full of himself after the season ended and thought he didn't need to keep working or something.

Re: Pumping Iron with Zemekone and Icehog3
 

Went and saw a shoulder specialist while in philly....It was a painful experience. Then went and got a "special" deep tissue massage where they performed "tendon stripping" on my becep and shoulder. I wanted to cry. I felt like I was on a torture table. Woke up this AM and My whole shoulder was bruised.

Re: Pumping Iron with Zemekone and Icehog3
 

Effin LAME, Dave! Is it feeling better deep down or does it still hurt like a mutha?

Re: Pumping Iron with Zemekone and Icehog3
 

sucks, Dave. I hope the massage at least helped afterwards even though it hurt to get it done.

Re: Pumping Iron with Zemekone and Icehog3
 

So you're saying you hope this story has a happy ending? :D :r :dance:

Re: Pumping Iron with Zemekone and Icehog3
 

haha thanks for the love guys. I went again the massuese and he said the bruises are good because that means that the blood, crap and whatever else is built up has come loose and is on the surface. I have another one on tuesday here in SC hopefully this will be better and give me a little increase ROM for the discus.....

Re: Pumping Iron with Zemekone and Icehog3
 

cool. fingers are crossed for you. :gl

did you get to compete in the meet this weekend?

Re: Pumping Iron with Zemekone and Icehog3
 

I did, It was okay, not the best. Back to UGA in 2 weeeks then SEC:S

Re: Pumping Iron with Zemekone and Icehog3
 

Hope that shoulder is feeling better soon, Dave....sounds painful and frustrating.

Re: Pumping Iron with Zemekone and Icehog3
 

tendon stripping...Just sounds abnormally painful!

Re: Pumping Iron with Zemekone and Icehog3
 

I learned an important lesson as I was doing my cool down exercises today in the gym:

Don't catch an 18lb medicine ball with your face ... and especially not your upper cheekbone.

:r:r:r

That is all.

Re: Pumping Iron with Zemekone and Icehog3
 

Always good advice, Dokk. ;) :r