Re: Pumping Iron with Zemekone and Icehog3
 

Hah. I have fun some days seeing how many 2.5lb plates I can fit on the bar after the 45s...

Re: Pumping Iron with Zemekone and Icehog3
 

Felt pretty good this morning. Pushed the weight on squats and on deads. Got three good reps out on my dead set and took too long between reps, dropped intensity. Didn't try the 4th rep. I'll crank out 5 next time. Backed off 10% on the press as I've been a bit stuck there for a week or two.

Squat
285x5
295x5
300x5 New PR

Press
115x5 3 sets

Dead
225x5
265x3 New PR

Re: Pumping Iron with Zemekone and Icehog3
 

Felt tired this morning. Third intense day in a row. Legs yesterday and then did triplex from the ground today; but I just didn't have as much juice out of the hole as I usually do.

Today I did (from the ground):

Close-Upright: 135 x 3, 155 x 3, 175 x 3
Medium-High: 225 x 3, 245 x 3, 265 x 3
Wide-shrug+: 275 x 3, 295 x 3, 315 x 5 (hang)

Followed that up with some 200lb pull-down abs (3 sets of 12,10,10). Tried to do wome bicep work after that; but I was just out of energy. Seriously -- tried to do one rep and just said "eff it." :r

Not a bad day; but not a great day....

Re: Pumping Iron with Zemekone and Icehog3
 

No lifting for me for the rest of the week. Tennis elbow flared up yesterday after playing handball with some friends without warming up my arm enough. I got hit in the elbow mid throw too and today elbow hurts like hell. A lot of icing and taking it easy and hopefully will be ready to rock for game on Saturday

Re: Pumping Iron with Zemekone and Icehog3
 

Rocked the back today.....Bent Over Rows, T-Bar Rows, Deadlifts, Dumbbell Rows, Pull-ups, Pulldowns. I am all rowed out. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Glad ya guys are tearing it up good!
Off to the gym in a little to do some assistance junk.

Re: Pumping Iron with Zemekone and Icehog3
 

Tear it up too, Frank!

Re: Pumping Iron with Zemekone and Icehog3
 

Back from the gym.
Nothing special to be honest. I felt fat today.

Re: Pumping Iron with Zemekone and Icehog3
 

Welcome to my life. :r

Re: Pumping Iron with Zemekone and Icehog3
 

LOL

Re: Pumping Iron with Zemekone and Icehog3
 

Tendons/ligaments in my shoulders are REALLY getting sore. Time to get back on the glucosamine/condroitin/MSM train, I fear.

Re: Pumping Iron with Zemekone and Icehog3
 

Apparently if you press the equivilent of a small sedan with your legs on a fairly regular basis it can lead to a stress fracture. :( No gym for a while now. Left foot is in a very large walking boot for at least a month or more.

Re: Pumping Iron with Zemekone and Icehog3
 

Damn, that sucks. You going to be able to march in your parades for the 4th? Could always slap a saddle on that new puppy of yours and ride :ss

Re: Pumping Iron with Zemekone and Icehog3
 

Stand still performances only for at least a month, may have to rent a segway

Re: Pumping Iron with Zemekone and Icehog3
 

Be careful about those Segways ... they have the tendency to make you look like a douche bag. ;)

In all seriousness, though, take care of yourself, Bro. Sorry to hear about the fracture and I hope you heal faster than the doc expects!

Re: Pumping Iron with Zemekone and Icehog3
 

I take it year round Tom. I would recommend the same. Sorry to hear ya getting a little busted up ( old ) happens to the best of us :D :r

Squatted Tonight...
545x3...Other than that I felt sluggish and tired, although I did hit a PR. At one point I laid on the gym floor for 10 minutes just being a bum.

Re: Pumping Iron with Zemekone and Icehog3
 

Elbow is prolly 85%. Hopefully will be good to go for game tomm otherwise will just play thru it anyways.
Posted via Mobile Device

Re: Pumping Iron with Zemekone and Icehog3
 

Feel better man. Let me know if you need anything.

Congratz on the PR, even though you felt like a bum :ze I did too, today. Sleep has been off all week, but I feel a bit better after hitting the gym this morning, even though I didn't push weight on anything.

Squats
285x5
295x5 2 sets

Power Clean
130x5 3 sets

Bench
170x5 3 sets

Will see how much longer I want to keep on with this particular workout pattern. My lifts have been going up, but it's definitely slowing.

Re: Pumping Iron with Zemekone and Icehog3
 

Went to the gym today. Did some pull downs and rows. Then a little bicep and ab work. I usually do not go on Sundays, but I wanted to get out of the house and needed to do something that did not require me to spend money.
Ive eaten too many cookies today.

Re: Pumping Iron with Zemekone and Icehog3
 

Woke up yesterday and could harly stand up...lower back (happens a couple times a year). Today was even worse, could hardly walk most of the day. Better tonight, but I am gonna skip the gym tomorrow too....might try to skate tomorrow night if I can get the skates on, as skating always seems to loosen it up.

Re: Pumping Iron with Zemekone and Icehog3
 

I remember the last time that happened to you, Admiral. Ouch! I hope it trues up fast, Brother!!! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Having no medical expertise whatsoever, I prescribe a steady diet of 898 Varnished and single-malt. Try it for a week and then get back to us.

Seriously, feel better. Do some yoga or pilates. Or find a sweet young yoga teacher to help you... :ss

3mi jogging this morning for me. I think I need new running shoes soon, or maybe I just need to stop squatting in mine.

Re: Pumping Iron with Zemekone and Icehog3
 

Doing a "conventional" 4-day split until I move. So today was chest & tri. :tu My stuff was pretty lame; but a ginormous football player asked me to spot his bench a few times. I think the last one was 435 x 3. :eek: That was pretty awesome to help with. :r

Good lifts for those of you who make it in today.... :ze

Re: Pumping Iron with Zemekone and Icehog3
 

After a steady diet of Vicodin and anti-inflammatories, I think I will be able to skate tonight Dokk, and get back into the gym tomorrow. I have to see how it feels after wearing the duty belt, but right now I am optomistic! :D

Lots of sage advice there, Pete....I am going to try to combine the liquor and the yoga teacher and see how it improves my back. If it doesn't, at least it will improve my mood! ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Just make sure he's cute :ss

Re: Pumping Iron with Zemekone and Icehog3
 

It will be one of your ex's. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

I dunno bout you guys but most of the pilates / yoga girls round here are like 50 with leather skin and hooker faces. Not to mention the lack and tightness of said missing clothing is disturbing.

Ice, heat repeat. Get a foam roller Tom. 10 bucks. Thank me later.

Bench-
410x5 - 5th rep was a total eye busting, tricep destroying, chest tearing grind of a press. It sucked.
Did some incline then stared at some chick and honestly debated for at least 35 minutes whether or not she got a boob job. I talked this over w/ my training partner. He agreed. Then I asked her and she said yes. To make this situation less awkward I complemented her and told her SHE looked great. I consider this a bases loaded bottom of the 9th save. 3-2 count of course.

I'm going to eat some McDonald's then feel sorry for myself later.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice work. The bench, I mean, not the girl, tho that was good as well, I'm sure :ss

Felt pretty good this morning.
Squat
285x5
295x5
305x5 New PR

Press
115x5
120x5 2 sets

Dead
265x5

Funny, I have just not been feeling strong every day going into the gym. I have been feeling tired and beat up, and then I go out and have a pretty good lifting day. If I ever get my sleep in line, I'll be a monster, I'm sure :D

Re: Pumping Iron with Zemekone and Icehog3
 

Back and bi today.

Deads: 135 x 10; 225 x 8; 275 x 6; 315 x 5, 5, 5, 6; 405 x 1.5 (oops ... ran outta gas)

Pull-downs: 185 x 10; 210 x 8, 8, 8

Cable low rows: 210 x 10

Cable EZ curls: 80 x 10, 90 x 10, 100 x 8

Hammer curls: 30 x 8, 30 x 6

Called it a day....

Re: Pumping Iron with Zemekone and Icehog3
 

Can you squat like this?

http://www.kfbk.com/cc-common/news/s...rticle=5513941

Re: Pumping Iron with Zemekone and Icehog3
 

Deadlifted bout an hour ago.
Pulled 545x5. As usual my lack of attention and conditioning has made me get super lazy at high reps. I think honestly I could have pulled that weight at least 8 to 9 times. But the 5th went up, I held it for a second, dropped it, then sat down.

Funny really, I've gotten stronger and lazier at the same time. Almost ironic. My hands also are sore.

Re: Pumping Iron with Zemekone and Icehog3
 

Isn't the deadlift just a power clean without pulling up onto your chest? that's A LOT of weight man!

Re: Pumping Iron with Zemekone and Icehog3
 

The bottom half of the power clean is similar to the motion of a deadlift, but they are very different exercises. The speed and explosive nature of the power clean train for power, rather than pure strength, like the dead.

Re: Pumping Iron with Zemekone and Icehog3
 

Deadlift
http://www.exrx.net/WeightExercises/...BDeadlift.html
Power Clean
http://www.exrx.net/WeightExercises/...fts/Clean.html

Re: Pumping Iron with Zemekone and Icehog3
 

Frank, you using just a hook grip for that dead, over/under grip, or straps?

Re: Pumping Iron with Zemekone and Icehog3
 

I use a hook grip until about 4 plates ~ 400 lbs. After that I start using over-under grip. Chalk, never straps for deadlifts. The only time I use straps is for certain back exercises, mainly pull ups and rows. I want to focus more on using my back more, and they help with that.
Depends on each person I guess. I have never had any issues with hand strength. Granted my hands aren't as strong as some others, I figure as long as I can hold the weight I am deadlifting that's enough for me. If it becomes an issue were my hands are failing before everything else, then I would address my grip strength. Until then its things as normal.

Re: Pumping Iron with Zemekone and Icehog3
 

I think I will have to try some chalk. Running into some issues as I increase the weight, but my grip strength does seem to be improving along with my dead, though not quite keeping pace. I'm good at 225 or so, but have a tough time over 250. I started going to over/under at that point, but I really don't like it. My right grip is stronger than my left and combined with the over/under, it seems to throw me off a little.

Re: Pumping Iron with Zemekone and Icehog3
 

I want to just forget about today -- probably the worst leg day I've had in a year. Here's my tip: don't slip on dog drool before you go to the gym for leg work. It helps to not have a lot on your mind, too.

Oy. :(

Re: Pumping Iron with Zemekone and Icehog3
 

Chances are, your gym prohibits chalk because it makes a mess. If that's the case, you can buy "liquid chalk." It's not nearly as good; but it's better than nothing for adding a little stick to your grip.

Re: Pumping Iron with Zemekone and Icehog3
 

I've seen guys using chalk there in the past. In any case, I never see more than 1 or 2 employees there when I am in at 5, so I'm fine. :ss

Re: Pumping Iron with Zemekone and Icehog3
 

Post workout protein shake - Body Fortress Whey Protein.
http://www.walmart.com/catalog/produ...ct_id=10322405
Is this product sufficient?

Re: Pumping Iron with Zemekone and Icehog3
 

I *think* that's made by Met-Rx. Honestly, though, I'd go for Optimum Nutrition's 100% Whey.

http://www.bodybuilding.com/store/opt/whey.html

ADB is going to tell you the same thing. I recommend the Rocky Road flavor (ADB's favorite, too) because it tastes awesome. :) That and a good multi (I use OptiMen, by Optimum Nutrition too) should help.

And drink LOTS of water. :al

Re: Pumping Iron with Zemekone and Icehog3
 

I use this. Chocolate is the best flavor. Cookies and Cream is TERRIBLE. Haven't had the strawberry. It really depends on your goals. Some people use muscle milk because it helps you gain weight more. It has more sugar than body fortress does. It has a lot of protein in it and it's cheap. Big selling point to me.

Re: Pumping Iron with Zemekone and Icehog3
 

Looking to lose fat, not gain weight. One scoop of Body Fortress stuff is light in calories but has 23g protein. Muscle Milk is has more sugar than I need.


Thanks for the info, Chris and Dokk.:tu

Re: Pumping Iron with Zemekone and Icehog3
 

In my last sentence I was talking about Fortress. I see now that it looks like I'm talking about MM. I'm pretty sure MM isn't cheap. lol

Re: Pumping Iron with Zemekone and Icehog3
 

My gym actually prohibits chalk also. But I use it in front of the owner and she doesnt care. Trick is to not make a ****ing mess honestly.
Pm me your address I'll send ya a block or two. Its 10 bucks for a box of 12 so, I got some extras.

Re: Pumping Iron with Zemekone and Icehog3
 

bump dokks ON push. I like it also, rocky road is good. Right now I use a different brand, but very similar to ON's profile. If ya plan on using a lot, order online and get 5lbs or 10lbs.

Re: Pumping Iron with Zemekone and Icehog3
 

Hi...My name is Bao and I'm a lazy fuker! :c

Re: Pumping Iron with Zemekone and Icehog3
 

lolol
QQ Bao

off to the gym for random accessory craps. Might do some laying around with some sitting, then im going to super set with some stretching and water drinking. Then im going to finish with a post workout drink 24oz curl super setting with some mouth flapping.

imma set a PR.

Re: Pumping Iron with Zemekone and Icehog3
 

:ze


I haven't been to the gym in weeks after the marathon...I need to get back into the swing of things. :(