Re: Pumping Iron with Zemekone and Icehog3
 

:r:r:r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Sent you a PM Frank.

So, MM tends to facilitate weight gain, eh? The main reason I like it is the flavor is good, and it includes both whey and casein proteins. Maybe I'll let my GF know she's better off with the biochem whey I have, since she's trying to lose. I'll tell her to just mix it with a glass of milk or blend a banana in it, because it tastes like ass. Will try the chocolate next time instead of vanilla.

Anyone tried Trader Joe's whey?

Re: Pumping Iron with Zemekone and Icehog3
 

Major Ditto. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Day 3 at the gym: Shoulders and back plus 30 min. on the elliptical.
:tu

Feel awesome right about now!

Re: Pumping Iron with Zemekone and Icehog3
 

yea, I've only been able to make it to the gym once or twice a week. I've been slacking HARD.

Re: Pumping Iron with Zemekone and Icehog3
 

Never tried Trader Joe's whey. If you take any advice this year whatsoever buy supplements online. It's cheap, the selection is better, and the prices cannot be beat. In my honest opinion MM is crap. It's loaded with too much crap. Get a whey powder like ON 100%. If you need carbs toss a banana and some oatmeal or something along those lines into the shake. There protein is low quality too.

MM's Protein blend - Calcium, And Sodium Caseinate, Milk Protein Isolate, Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides, Lactoferrin, L-Glutamine, Taurine

For the price you are paying it's crap.

Re: Pumping Iron with Zemekone and Icehog3
 

Just noticed this thread. Never knew so many brothers were into weight lifting as well!

Got done with my evening workout about 3 hours ago . . . 5 x 3 of weighted pull ups with 50lbs plus 3 x 6 of t-bar rows with 4 plates. Eating some chicken breast and veggies right now (Did I tell you how much I hated cutting? LOL). Going to do my morning workout in two hours when the gym opens. Probably just some unweighted pull ups and bicep work.

Re: Pumping Iron with Zemekone and Icehog3
 

I agree with BigFrank that MM is crap given the price. If you're looking to put on weight, eat eat eat! At least 1 gram of protein per pound of bodyweight. Plenty of healthy fats and carbs from low glycemic sources as well. If your schedule permits, eat every 2-3 hours.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not looking to put on weight. I'm building muscle, but have about 20lbs or so of fat I wouldn't mind dropping. I'll have to try some of the other protein shakes. I was going with just real food for a while, but that's much easier with an evening workout schedule. Lift, come home, throw some chicken on the foreman and veg in front of the tv. Tough to manage it in the morning, when I have to get my ass to work.

Re: Pumping Iron with Zemekone and Icehog3
 

Just curious, I see that you are doing pull-up workouts 5 hours apart...I was curious as to why so little rest between back workouts?

Re: Pumping Iron with Zemekone and Icehog3
 

Not trying to be cynical here, but generally speaking it's difficult (though not completely impossible) to get rid of fat and build muscle at the same time. On a more conventional diet with plenty of carbs, your body needs to be at a caloric deficit (burning more calories than you're consuming) to get rid of fat, which makes it difficult to put on any muscle. Likewise, if you're looking to put on muscle, your body needs to be at a caloric surplus (consuming more calories than you're burning), which makes it hard to get rid of fat. If you're really looking to get rid of fat and build muscle at the same time, you might want to contemplate going on a low-carb ketogenic diet (see http://en.wikipedia.org/wiki/Ketogenic_diet). Though not everyone is a fan of ketogenic diets, some people have enjoyed quite a bit of success with them. Ultimately, keep in mind that changing your body composition is 90% diet, 10% everything else.

Also protein supplements from most of the major brands tend be nearly identical except in taste and packaging. From what I understand, only a handful of factories actually produce protein powders from scratch. The various major supplement companies buys protein powders from these factories in bulk and then flavors, packages, markets, etc. them as their own.

Good luck, sir!

Re: Pumping Iron with Zemekone and Icehog3
 

Some strength and conditioning coaches (e.g. Charles Poliquin) feels that doing two workouts in a single day targeting the same muscles serves as one of the fastest ways to putting on size and/or strength. The first workout would generally be heavy weights at low reps. The second workout would be light weights, but with greater volume. Poliquin recommends having a morning and then afternoon workout with about 5-6 hours of rest in between. However, I'm on a rather odd schedule . . . LOL. So sometimes I would do the first workout around 11 or 12 at night, and the second workout in the early morning at 6 when my gym opens.

I'm not completely sure why 5-6 hours of rest is recommended between the first/heavy workout and the second/light workout. However it has worked for me. I'm guessing it's the optimal amount of rest time with regard to getting enough rest between the two workouts, but before your nervous system wears out for the day.

Re: Pumping Iron with Zemekone and Icehog3
 

I would recommend carb cycling pete.

Off to the gym in a few for some squats. Then I'm getting a Qdoba burrito or Taco Bell.

Re: Pumping Iron with Zemekone and Icehog3
 

Hey Alex!


Frank,
You sent me a simple 3-day a week gym plan..can you resend that to me or make up something else where I can look like 1/4 of you? :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I'm in the same boat as you, brother.
Great info:tu, although I'm not sure the ketogenic diet is for me. I tried it a few years ago and it takes a lot of discipline to stay on this type of diet.

Re: Pumping Iron with Zemekone and Icehog3
 

That is all that matters, bottom line. Thanks for the info.

I hit back today, mostly pull-ups and cable work....lower back doesn't feel 100% healed yet so I will save my heavy movements for my next back workout Tuesday.

Re: Pumping Iron with Zemekone and Icehog3
 

Sure Bao. I got some free time tonight I get one moving. Shoot me a pm with your plans as of now. I think I may put ya on the program I am on now. It's great, and isnt a massive time consuming crapper.

By 1/4 do you mean 25% as strong, or 25% as fat :r

Re: Pumping Iron with Zemekone and Icehog3
 

Squatted tonight.
Went quick and boring. 525x7 then worked my way down. Did some calf stuff 3 sets then left. I just ate taco bell and I am awaiting the fiery aftermath that shall ensue.

For you guys looking to drop a few pounds and get in better shape I seriously recommend carb cycling. It is seriously worth looking into. Seriously. Can you tell I'm serious?

Re: Pumping Iron with Zemekone and Icehog3
 

Yea, I'm looking to get under 200 pounds again. I'm at 230 now. I just want to lose a lot of fat and get back down to a 34 waist from the 38 I am now. I've been trying to run after my workouts to help with that.

Re: Pumping Iron with Zemekone and Icehog3
 

Why so serious, Frank?




;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

:tu

Skipped the gym today. I had planned to go and just hit the elliptical machine today, but I felt drained after school. Will get there tomorrow afternoon then back to the weights on Monday.

Re: Pumping Iron with Zemekone and Icehog3
 

I'll take either since I know you're a beast! :ze

What is carb cycling or did I miss the post?

Re: Pumping Iron with Zemekone and Icehog3
 

Carb cycling:

http://www.bodybuilding.com/fun/par30.htm

Re: Pumping Iron with Zemekone and Icehog3
 

Good shoulder workout today. Went back to the NOExplode for a cycle to get off the White Flood for a bit. Also trying a new after-workout supplement, MuscleTech Anabolic Halo...hope it works better than it tastes! :r

Heavy seated military, reps on dumbbell military, heavy dumbbell shrugs, reps on barbell shrugs....Saved arms for tomorrow, which would have been a day off otherwise.

Re: Pumping Iron with Zemekone and Icehog3
 

I like this break down of carb cycling, the low days allow for some carbs but not many.

Re: Pumping Iron with Zemekone and Icehog3
 

There is a MASS of info on it on BB.com. I read part of the first article yesterday. It's very long and there are continued articles on it! I need a carb cycling for dummies guide with the food lists. lol, I'm too lazy to read that much..even though I probably will(when I'm not wasting time on here) lol

Re: Pumping Iron with Zemekone and Icehog3
 

Thinking about starting carb cycling on Monday along with my new gym routine (http://www.bodybuilding.com/fun/mercedes2.htm). Not sure if the carb cycling will fit in with my Weight Watchers dieting, but will try it nonetheless.

Re: Pumping Iron with Zemekone and Icehog3
 

keep protein to normal sources
good carbs
and veggies

think of carb cycling like this. workout days eat a moderate amount of carbs.non workout days eat less.

pretty standard routine there. stick with it!

here was the link I meant to put in my above post. guess i forgot it.
http://www.tmuscle.com/free_online_a...dded_at_last_1

Re: Pumping Iron with Zemekone and Icehog3
 

I'll have to look into carb cycling some more. Right now, though, I'm just adding some more cardio into the mix.

This Friday, I did spin
Saturday - lifted - Squats, Power Cleans and Bench
Sunday, spin.
Jog tomorrow, lift tuesday, jog or spin wednesday, lift thursday, rinse repeat.

Re: Pumping Iron with Zemekone and Icehog3
 

Went to the gym today cuz i was bored at home. Upper back and biceps w/ abs. I drank a turbo tea and it tasted like chit.
That is all.

Re: Pumping Iron with Zemekone and Icehog3
 

Not to mention the woman who wrote it is HOT!


No gym today. Going tomorrow for legs.

Re: Pumping Iron with Zemekone and Icehog3
 

Doing some Crossfit and Deadlifts in a few... going to try to smoke my arms at the end too maybe if "Lynne" doesn't do it.

Then abs.

Ready, set, go.

Re: Pumping Iron with Zemekone and Icehog3
 

Went in on my scheduled day off too, to hit arms. One of those days where everything felt light on the barbell and dumbbell curls. Wish every bicep day could be like today. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Excellent.. I felt the same way. Well rested after 2 days off, I PRd on my deadlift. 3 reps of PR actually... I put up double my skinny ass, which isn't too shabby, but I'm only 160lbs so it was nothing to write home about. Then "Lynne" ruined my chest and back. The jog home was a little painful, but well worth it.

Re: Pumping Iron with Zemekone and Icehog3
 

Guys three or so years ago when I went for gastric bypass surgery I weighed 398 lbs. A year after the surgery I bottomed out at 176 lbs. Thats when I started hitting the weights again and started bulking up muscle wise and now I'm up to the mid 190's. I had already maxed out on my Boflex with my legs, but recently have maxed out the bars on my chest for 15 to 20 reps. My plan is to supplement my equipment with a powertec machine after my divorce. That way I can add free weight plates and leverage exercises to my workout.


The other thing that I wanted to mention was N.O. supplements. I have used NO explode, animal, vapor, super pump, plasmacore, and white flood. Some worked well for me, some didn't work at all, and a couple I couldn't even stand to even swallow it. But then I used MHP Dark Rage. I don't want this to sound like an ad but this is the most powerful pre-workout that I have ever used. If anybody gives it a try start out with one scoop and go slow. Has anybody else tried this?

Re: Pumping Iron with Zemekone and Icehog3
 

Haven't tried the Dark Rage, Don, what is the full company name of MHP?

White Flood has been my go-to....I cycle off it every couple tubs to try to repair my caffeine receptors, and sometimes use the NO-Explode or Super Pump. Sounds like I have to give your suggestion a try.

Re: Pumping Iron with Zemekone and Icehog3
 

It's just MHP. If you go to bodybuilding.com or one of the other online stores you can punch in MHP or dark rage and you will get it. As far as control labs goes that was one of the two that I couldn't stand the smell anymore. I'd open the lid and I'd get sick.

Re: Pumping Iron with Zemekone and Icehog3
 

3mi this morning. New running shoes. They feel very good. My old ones were multi-purpose - I used them at the gym, for spin, for walking around. I think these ones will be for running only.

Re: Pumping Iron with Zemekone and Icehog3
 

Too funny...different strokes for different folks, I guess, Don....the Controlled Labs is probably the NO I find the least offensive tasting. :r

I will definitely give the MHP product a try in a few weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

Definitely the way to go.. I ruined a pair of Aasics by lifting in them. Now I use that pair to lift and I have a pair of Saucony Guides that I use exclusively for running.

Re: Pumping Iron with Zemekone and Icehog3
 

What? You mean squatting is not good for my running shoes? :ss

Re: Pumping Iron with Zemekone and Icehog3
 

Anabolic Halo tastes like ass. :2

Re: Pumping Iron with Zemekone and Icehog3
 

Havent tried that yet Tom, but a few guys I know said the same thing. Give Universal's Torrent a try for post workout drink. I love it's taste.

Re: Pumping Iron with Zemekone and Icehog3
 

Frankly Frank, I will deal with the rotten taste if it works. The closest thing I can compare it to is if you mixed some Vicks Vapor Rub in water...Menthol flavor that makes my throat stay "warm" for 15 minutes. It blows, but I will give it a chance to see if it works....

How did the Torrent work for you?

Re: Pumping Iron with Zemekone and Icehog3
 

Leg day today. I feel a lot better than last leg day (my first one at the gym):tu. No soreness like last week, although my quads are weak feeling now.

Re: Pumping Iron with Zemekone and Icehog3
 

Had a great back/ab workout today! :)

Re: Pumping Iron with Zemekone and Icehog3
 

I don't want you to kick my ass so I'll be completely honest, It does taste like ASS. Not even semi-sexy stripper ass. More like crack whore ass. But it's still swallowable. Did I mention that the fruit punch is BLOOD RED.

Re: Pumping Iron with Zemekone and Icehog3
 

lol sounds rough. I refuse to try it. Been using Torrent on and off for awhile now, been nothing but good. Totally worth the money. Buy some Tom. If ya dont like it I will buy it off ya! I recommend it that much!

Been busy as hell today, need to get a routine written up been slacking. Ya I'm a bum.

Tonights Workout - Bench 3RM 90%
Bench-425x4 Beat my old PR by one rep. Last rep was a grinder.
I think starting next week I am going to do band/chain work on my assistance day, and do some 4 or 5 board work for the bench. Need to speed my press up.
Did some other crap. I felt really bloated today. I ate like 5 cups of rice over three meals at work. I had a big ole belly going today.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a good workout, Frank...and I will definitely try Torrent after I have choked my way through the Halo. :tu

Don, you make the product sound soooo appealing. :r :pu

Re: Pumping Iron with Zemekone and Icehog3
 

A neat way to change up your bench workout especially at the %'s ur doing would be to overload the weight. Go to like 110%-120% and bench with the bands going in the opposite direction..

Example.

Bench out of a power rack and hook the bands up to the top and the bar so the weight is assisting you on the way up.