Re: Pumping Iron with Zemekone and Icehog3
 

Sticking with the full body for a bit, I think. I've been liking the workouts better that way and I feel like I get more out of them.

Squat
245x5
255x5
265x5

Bench
185x5 2 sets
175x5 (getting a little tired by the third set and no spotter)

Power Clean
125x5
135x5 2 sets (tie PR)

Those power cleans are hard, but fun as hell. I think I need to increase my velocity a little, but it's a great exercise. It's quickly taking a close second to deads as my favorite.

Good luck with the change-up in your workout Gerry. Don't get too sore :ss

Re: Pumping Iron with Zemekone and Icehog3
 

Worked on squat depth, so I didn't up my weight today for the leg-focused exercises. Knee is also still tight - I did some stretching and rolled both legs, which seemed to help quite a bit, at least for a little while. Will try again tonight when I get home from work and tomorrow morning as well, probably right out of the shower.

Squat
265x5 3 sets

Press - standing, overhead
120x5 3 sets (new PR)

Dead
225x5
245x5

Re: Pumping Iron with Zemekone and Icehog3
 

Miss you guys...my computer at home crapped out, so I haven't been here for a few days....still hitting the gym and the ice though. Hope to talk with you all more soon!

Re: Pumping Iron with Zemekone and Icehog3
 

after one hell of a long exam week I got back to lifting this week. Football starts up soon too. looking forward to it

Re: Pumping Iron with Zemekone and Icehog3
 

I've been hitting the gym much more frequently in the last few months (in between no surf days) and I'm seeing some overall strength increases. I've always been a pretty wiry guy but I'm beginning to notice a little more definition. My question to anyone willing to answer is, can you recommend a good book that outlines a regimine for gaining size, increasing strength/power, and improves overall fitness/endurance? They all seem to be independent of one another in terms of how to lift and what types of exercises to do. I realize this is a rather broad questions but I was hoping there was maybe a sort of weight lifting for dummies intro guide out there worth reading. Keep in mind that I lift in a place that has little equipment (mainly dumbbells and some machines/ community pool).

Thanks for any feedback or suggestions:tu

Re: Pumping Iron with Zemekone and Icehog3
 

bodybuilding.com has just about every exercise illustrated and demonstrated on video on their website.

Re: Pumping Iron with Zemekone and Icehog3
 

Starting Strength by Lon Kilgore and Mark Rippetoe. All you need is a power rack. It goes through the main barbell exercises, talking about form and execution.

Re: Pumping Iron with Zemekone and Icehog3
 

Scrimmage today....time to do work

Re: Pumping Iron with Zemekone and Icehog3
 

Did a double today so I can take tomorrow off and watch the Hawks game....I am bushed.

Re: Pumping Iron with Zemekone and Icehog3
 

How many reps in your sets? My dl isn't too far from that, but I tend to do 3 to 5 sets of 8 to 15 reps depending on the weight and whether it's a light or a heavy day.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the feedback Pete:tu
Got about three hours of decent waves in this morning:D
Gonna head to the gym to see if I can put to work the bacon cheeseburger, onion rings and milkshake I just put down.

Re: Pumping Iron with Zemekone and Icehog3
 

First day back in the gym in almost 2 weeks. Haven't been supplementing at all since then, either. Decided to make it a triplex push-pull day from the ground up just to try things out and see where my body's at. Ended up at 315 pulls and 150 pushes, which is about where I was at when I left. Actually ... it's better. :ze

Followed that up with pullthroughs -- 3 sets of 8 @ 170. Finished off with pull-down abs -- 3 sets of 8, 9, 9.5 @ 200.

My ears are still ringing, my hands are still shaking, and I feel like I could eat more than the Admiral. :r :D

I'll be starting a 4 week cycle of "Halo-Tren 400" tomorrow. Let's see if I can add a little strength and loose a little fat.... :hm

Happy lifting to all!!!!!

Re: Pumping Iron with Zemekone and Icehog3
 

Nice workout, Dokk. Sore today from scrimmage yesterday, but will be back hitting the weights tomorrow afternoon :tu

Re: Pumping Iron with Zemekone and Icehog3
 

4? you should go on for at least 6-8 pro hormones usally kick in at week 2 that gives you 2 weeks to train while on it...

:2 but what do i know?

Re: Pumping Iron with Zemekone and Icehog3
 

Hmmmm ... maybe 6 then.

Re: Pumping Iron with Zemekone and Icehog3
 

8 :2

call me we can talk about it... seriously i thought you got a 8 week cycle

Re: Pumping Iron with Zemekone and Icehog3
 

Good lifting this morning.

Squat
265x5
270x5
275x5 New PR

Bench
185x5
185x4 2 sets

Power Clean
135x5
145x5 2 sets (New PR)
145x3 couldn't rack the 4th pull

Felt very good. Loving those power cleans.

Re: Pumping Iron with Zemekone and Icehog3
 

just did a 110 pull ups from a towel and hangs for grip

11 sets of 10

then hour of cardio

Re: Pumping Iron with Zemekone and Icehog3
 

I miss my workout Brothers. Keep hitting in hard, Gents! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I am still going at it, don't worry. Pushing the weight on all the main exercises. I've got to be honest, I'm a bit surprised that I am still progressing the way I am. In any case, this morning:

Squat
265x5
275x5
280x5 (New PR)

Press - Standing OH
125x5 2 sets (New PR)

Dead
225x5
255x4 (New PR)

I think I might have to get some straps before I can go too much further with my dead. That bar is damn heavy and hard. My hands kill on the top lift, even with an alternate grip/hook grip.

Re: Pumping Iron with Zemekone and Icehog3
 

Had a productive upper body day yesterday. Legs today but probably won't go too hard as I have practice tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Crank it out. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders are really sore lately, having an effect on my bench....too much pain to go balls out. Think I might need to get some anti-inflammatories from my doc.

Re: Pumping Iron with Zemekone and Icehog3
 

Has anyone heard from Gerry lately? Could he be in hiding?

http://www.katu.com/news/weird/45430252.html

:r :r :fu :fu :hf

Re: Pumping Iron with Zemekone and Icehog3
 

just a short workout while I was at work today. Did 3 sets of 10 on the flat bench 115, 135, 135. 3 sets of 20 hammer curls with 35lb dumbbells. 3 sets of 20 bar bell shrugs with 115lbs. 3 sets of 8 power cleans with 115. These things are VICIOUS!

Then some ab exercises. Something similar to the air bike but holding your legs still and raising your upper body up to form a v shape and holding a 12 pound dumbbell, twisting it side to side while holing my legs in the air. vertical leg raises, never letting the feet touch the floor, and the long arm sit up holding a 15 pound dumbbell straight out as the last exercise. 2 sets of 20-25 each. I was definitely feeling good after that workout though. knocked all this out in about 30 minutes right before it was time to clock out. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Monday was chest, which felt weak. Taking the 2 weeks off and not eating or supplementing right definitely impacted my bench. :(

Yesterday was "off" ... so just cardio, pull-down abs, bis, and tris. Today was triplex push-pull from the hanging position, pull-down abs, some bis curls, and face-pulls for my rear delts. Nothing really significant to report ... still getting back into the groove.

The one funny thing about today, though, happened with my first rep of my first set on the triplex. I guess I put a little too much into it b/c I pulled that 135lb right *into* my chin, which caught my tongue between by teeth and made me bleed for the next 10 minutes. :r :ze :r

Good lifting to y'all today! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

"Nobody makes me bleed my own blood"

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Went balliistic on back today.....T-Bar rows, Dumbbell Rows, Barbell Rows, Pull-ups, Cable Rows.....still pumped 3 hours later.

Re: Pumping Iron with Zemekone and Icehog3
 

Last week I decided that I need to start working out. Luckily, my employer is a physical therapy company. I can use their equipment for free. So, last week and this week I have been working out after work. I did mostly cardio last week. I am doing 20 minutes on the elliptical. My boss wrote up an exercise regiment for me to follow. I am doing cardio 3x/week and strengthening 2x/week.

Hopefully positive results will come about :)

Re: Pumping Iron with Zemekone and Icehog3
 

Kudos for taking Step 1! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Felt off this morning. Just was not finding the groove on the upper/full body stuff. Squats were fine, but bench was off and power cleans were hard as hell. Hoping Saturday works better, but this was very frustrating. I moved tying PR weights, but reps were not there. Anyway, work sets:

Squat
265x5
275x5
285x5 New PR

Bench
185x4,3,2

Power Clean
145x5 2 sets - wanted three and was just wasted by the end of the second.

Re: Pumping Iron with Zemekone and Icehog3
 

Once you get into a rhythm, it gets much easier. Good luck, and I hope you stick to it.

Re: Pumping Iron with Zemekone and Icehog3
 

Interesting, Pete. I felt "off" today, too. :hm I think it's my allergies and all the flying and driving I've done in the past couple of weeks ... combined with coming back full-force after taking 2 weeks off.

Today was squat day and it really just wasn't good. I was doing box squats -- 225 x 5 for 3 sets at parallel. Removed the step I had under the box and a little weight and did 185 x 3 below parallel. My lower back was hurting a bit from the get-go (all the traveling *kills* my lower back). By the end of all those sets, the pump in my spinal erectors was just too much. I thought some leg presses would make me feel better (usually does because it stretches my lower back at the bottom); but it didn't and my right hammy was hurting. All this on top of a general run-down feeling from staying up too late with guests and being ravaged by allergies. :(

Anyway ... I'll get in to see the witch doctor and tomorrow's an "off" day; so I should be feeling better by this weekend. :tu

Lift well today, folks. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and some back today....a little sore from practice yesterday but should be ready to rock n roll by this afternoon

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, taking that much time off, with travelling would kill me too. Taking a week off is fine, but two is too much for me. Add allergies into the mix and I would be in sad shape.

Re: Pumping Iron with Zemekone and Icehog3
 

Skipped outta work early, bout to hit some squats today. PeteSB bugged me in another thread going to try to keep my posting up. Been lil busy that is all. As far as the meet goes, I'm pushing it back until September. The meet in august was only a Push/Pull. The meet in Sept. is a full meet, plus few guys I know will be going, making traveling and prep very easy. So sept. it is for now.

On a side note, I have been messing around well rather using a new diet. Post some more details on it later, but we will just say weight is 247lbs at the moment. Much higher than I wanted.

Re: Pumping Iron with Zemekone and Icehog3
 

Got home a little while ago. Ordering some pizza.
Squats- 545x3
Random Assistance work
Abs
Everything felt heavy today, also had a lot of issues with bar placement. I think I am going to start squatting at the gym with the monolift only. Was nasty walking the weight out. I have been messing around a lot with my bar placement and foot placement. I am not sure which setup suits me the best.

Re: Pumping Iron with Zemekone and Icehog3
 

Rough day yesterday with the presses. I was just not feeling them. Squats and deads were good though. Felt like my grip strength was better than last time.

Squat
275x5
285x5
290x5 New PR

Press
125x5
125x3
120x5

Dead
225x5
255x5 Tie PR

Spin class this morning, Then some whole wheat pancakes.

Re: Pumping Iron with Zemekone and Icehog3
 

Did the Crossfit WOD - pull ups

30 push ups
40 sit ups
50 squats.

3 minutes rest repeatx5

Re: Pumping Iron with Zemekone and Icehog3
 

This is for those interested in circuit training..this makes crossfit look like childs play!

http://www.navyseals.com/workout-day-0

Re: Pumping Iron with Zemekone and Icehog3
 

been having a tough time with most of my upper body stuff lately, so I decided to drop the weight down 10% on my upper body stuff and advance from there. One of the tricks I picked up from Practical Programming for Strength Training, same guys as Starting Strength.

This morning's work sets:

Squat
275x5
285x5
295x5 New PR

Bench
165x5 3 sets

Power Clean
115x5 3 sets

I'll start raising the weight again next workout and see how it goes.

Re: Pumping Iron with Zemekone and Icehog3
 

Good Chest/Tri day today....off to work shortly

Re: Pumping Iron with Zemekone and Icehog3
 

off to the gym in a few pull day
benched yesterday and it sucked
445x2 3rd rep was a mess.

Re: Pumping Iron with Zemekone and Icehog3
 

Most would be quite happy with 2 reps at 445, Frank. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

This is my first month of Crossfit. I was planning on going this morning before work, but my calves said otherwise when I got out of bed. Tough workout Saturday and Monday caught up with me.

It's been a couple years since I've been in the gym. Feels good to be working out again.

Re: Pumping Iron with Zemekone and Icehog3
 

Why be happy with 445 when 500 is so close :ze :tu

Deadlifts tonight. Took forever to get my final set, pulled 600x2. Felt a third in me but wasnt in the mood to rock it out. Been messing around with my stance. Think I have found a groove that gives me some good pop out of the bottom.
Tired bout to head off to bed.

Re: Pumping Iron with Zemekone and Icehog3
 

Box squats and deadlifts today. Finally getting my groove back after my time off. Did 225 x 3 for 5 sets on box squats. Decided I was curious about deads after that and wanted to test the waters since it had been a while. 315 x 2. 405 x 2 (PR on reps). 465 x 0. I think I *might* have had 465 in me had I not done that second rep of 405. As it was, though, I barely got it off the ground, lost it, then half blacked out. :r At least I was giving it my all. :ze :r

Happy lifting to all!

Re: Pumping Iron with Zemekone and Icehog3
 

Careful with that. Pushing 60lbs over your current max is a big jump.

Re: Pumping Iron with Zemekone and Icehog3
 

I meant 455 -- just 50lbs. I have a rule with deadlifts: only use 45lb and 25lb plates. Stupid? Maybe. Fun? Definitely. :r :dance: :ze