Re: Pumping Iron with Zemekone and Icehog3
 

Good PR day this morning. Felt very good lifting and cranked out some good stuff.

Squats
295x5
305x5
315x5 new PR

Press
125x5 3 sets - tie PR

Dead
225x5
275x3 new PR

I definitely need some straps for my deads. I really dislike the over/under, but I can't do over 250 with a normal or hook grip. I'll pick some up this weekend. Oh, and I celebrate the anniversary of my birth today, so a good day so far.

Re: Pumping Iron with Zemekone and Icehog3
 

PR day on your birthday!:tu Congrats and happy birthday!

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, Baby! Happy Birthday Pete!

Re: Pumping Iron with Zemekone and Icehog3
 

comfortable enough with the elbow to get back to it today...good lifting day to everyone else too I hope

Re: Pumping Iron with Zemekone and Icehog3
 

thanks for the tip bro. power rack at the gym I train at does not have a hookup for reverse bands. any tips / ideas how to work around that?
This is why i was thinking about doing 4-5 board presses to handle a heavier weight.

the other gym I train at sometimes has a REAL power rack setup but travel and kid care issues make it an ordeal to train there.

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome back workout today....went up to 6 plates plus a quarter on T-bars, sets at 315 on Barbell rows, and finished up with pull-ups (couldn't get anywhere near as many reps as I do when I start with them...LOL). Lats still feel pumped 3 1/2 hours later. Now to start gearing up for hockey tonight....3 games in 3 nights, plus work and workouts....I should be toast by Friday.

Re: Pumping Iron with Zemekone and Icehog3
 

Better get some RedLine drinks for that lineup Tom!

Deadlifts tonight
575x3 Felt HEAVY
Gym closed early do to ceiling caving in due to crazy T-Storms. Funny. Finished 80% of my workout so I will have to settle.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad you got most of it in, Frank. By the way, 575 IS heavy. :r

I may be buying stock in Redline before the week is out!

Re: Pumping Iron with Zemekone and Icehog3
 

I have been thinking about this and the only thing I can think of would be to maybe seeing if you could rig the bands in a squat rack. Other than that the board presses might be a good option. Good luck
:ss

Re: Pumping Iron with Zemekone and Icehog3
 

Ya I was thinking about what I could do last night at the gym. There's 1 real power rack and two of the half racks. Well that's what I cell them. I couldn't think of an easy way to set up bands in a simple and non time consuming fashion.
Figuring I have easy and free access to 2x4's at work making a 4 and 5 board setup would be easy.

Re: Pumping Iron with Zemekone and Icehog3
 

Did heavy military presses despite possible whiplash I got in last night's hockey game. Feel fine, but I made sure I kept super strict form.

Re: Pumping Iron with Zemekone and Icehog3
 

i did heavy a$$ dumbell press, havent done them in a while, had a monster day! did 70lbs dumbells for 20! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Nice review.

Re: Pumping Iron with Zemekone and Icehog3
 

Go heavy or go home, Peter! :fu

Re: Pumping Iron with Zemekone and Icehog3
 

I need to start working out. I hate doing it by myself though. I should since I'm a little guy and don't want to get my arse kicked while at work. I guess that's why I carry 50,00 volts. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Don't tase me, Bro! :D

Re: Pumping Iron with Zemekone and Icehog3
 

Tough workout this morning. Was tired going in and tired coming out. Power Cleans kill me some days and I love em others. Today was a killing day...

Squat
305x5
315x5 2 sets - tie PR

Power Clean
145x5 tie PR
145x3 - almost dropped 4th rep.
140x5

Bench
185x5 3 sets - tie PR

Got a 5k tonight, hope my knees hold up :ss

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck in the race, Pete! :tu

Off for another "scheduled off day" workout....I am gonna really have to take a day off sometime. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Back/Bis for me today. Tuesday went alright, although on a few tricep lifts had pain in the elbow. Had to stop on skull crushers due to pain, but getting alot better.

Re: Pumping Iron with Zemekone and Icehog3
 

Tweaked my elbow yesterday throwing up the dumbbells for militarys....sucks, Jimmy! :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

Thought I would share I just started on Dogcrapp routine. I've been lifting seriously for the past 6 years. While before it was for sports, now I just want to get as big as possible. I've been doing high volume workouts for most of that time so I figured Dogcrapp would be the best suited for me. Anyone have experience using their methodologies? The founder of the method claims gains of up to 50 lbs of muscle in a year. Here's a site that has all the info on it. http://www.intensemuscle.com

Re: Pumping Iron with Zemekone and Icehog3
 

50 pounds of muscle a year? Is that the same program Barry Bonds was on?

I don't know much about them....but I will take a look..

I took a look and this isn't a new revolutionary idea. A lot of this has been around for years. I know you said your background is High Volume workouts so this would be a good fit. My only idea would be if your have been doing high volume for 6 years why not switch your routine to something different, more challenging and new? You would probably see bigger gains, and new changes because your forcing your body to change and adapt instead of just going through the grind?

Thats just me though

Re: Pumping Iron with Zemekone and Icehog3
 

I'm with Dave on changing up the routine. Always good to shock the system. I'm switching to a new one next week actually as I've been on this one for awhile now.

Re: Pumping Iron with Zemekone and Icehog3
 

Gonna go with most here and tell you that 50lbs is total bullshit. Maybe 5 lbs. If your eating your balls off. Specially being natural.
I trained a similar style awhile ago. Only thing I would say is take special care of yourself. Make sure you are getting enough calories and using proper restoration techniques. I responded well to this type of program but after a few weeks my joints etc started getting banged up. Pushing it as hard as you can every week can be rough on your body. I'm not sure if they advocate any type of downtime or deloading but I would recommend. Even despite you experience training. Sometimes for guys that have been in the game a long time doing less and resting more does more than being in the gym everyday and wearing your back side out.

Just my :2

Re: Pumping Iron with Zemekone and Icehog3
 

Agreed Frank, no way a person is going to put on 50 pounds of muscle in one year. 50 pounds of bodyweight, maybe, but if you could put on 10 pounds of pure muscle in one year I would call that highly successful, even unusual.

Re: Pumping Iron with Zemekone and Icehog3
 

I don't believe that it can be done without anabolic drugs. Going from 207 to 257 in a year would be a huge adjustment and that to me would be too much. If I could get to 220 that would be great. For as long as my legs don't get any bigger that would be a bonus.

There is a period that you are doing all out lifts and then a period when you back off. Basically once you aren't making any more gains you back off.

I'm finishing the first week of the workouts and it definitely has tired me out. I've needed more sleep and needed to eat more. I'm gonna take some anthropometric measurements so I can track my progress.

Re: Pumping Iron with Zemekone and Icehog3
 

I put on about 10lbs of muscle in the first six months I was lifting, ever. That is the only time I would ever expect to see that amount of gains.

Re: Pumping Iron with Zemekone and Icehog3
 

Agreed, Pete.

Re: Pumping Iron with Zemekone and Icehog3
 

So can I (being new to the gym) expect to lose fat, but not much weight if I am dieting right now?

Re: Pumping Iron with Zemekone and Icehog3
 

Well I'm 22 years old so I don't think gaining 13 pounds of muscle to 220lbs would be out of reach, in one year time. All this talk is just motivation :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Hope you make it happen, Christos! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

After a couple of months of hit or miss visits to the gym, I actually made it three times this week. Up at 5:30 this morning to do shoulders and tri's and get a run in before work. Felt great!:wo

Re: Pumping Iron with Zemekone and Icehog3
 

Decided to take an unscheduled day off after training 8 days in a row, including on two of my "scheduled" days off....between that and 5 hockey games in those 8 days, I am ready for a down day. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

With as active as you are a day off probably does a lot more good than you think

Re: Pumping Iron with Zemekone and Icehog3
 

I know, Dave, I just have a hard time taking a day off when I am feeling energetic and not sore...but I know it was time. :)

Re: Pumping Iron with Zemekone and Icehog3
 

It depends mostly on your eating habits, TBH. You'll need to eat slightly above your daily calorie requirements to build the muscle. But if you shift your food intake to healthier foods, you could well find yourself losing. I know I did. Of course, I also cut drinking almost completely, as well as all the junk-food crap I was eating. No take-out. No beer. Cook every meal - my foreman grill sees a lot of use. I also started eating healthier food throughout the day so I was no longer starving by the time I got home from work, prompting me to eat at the deli around the corner. I went from 275 to 235 in about 6 months. That includes gaining about 10lbs of muscle.

Diet is a horribly mis-used term. Your diet is what you eat every day. You can change your diet, but restricting your food intake is not necessarily going to get you where you want to be.

Your best bet, IMO, is to find out how many calories you should be eating, based on body weight/composition, age, sex and general activity level. Then adjust that, based on your goals. livestrong.com has a good food tracker, where you can set a daily calorie target and adjust it based on your workout for the day. They have lots of common foods in their database. It's worth the time it takes every day just to give yourself an understanding of what you are eating.

Re: Pumping Iron with Zemekone and Icehog3
 

You need to find a non high impact activity

Re: Pumping Iron with Zemekone and Icehog3
 

Spin?
















:ss

Re: Pumping Iron with Zemekone and Icehog3
 

I am resisting posting the "sister" jokes. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

I remember posting that pic on Club Stogie! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Heh, where do you think I got it from? :dance:

Didn't you put that up for a motivational poster contest? Hmm, now I just need Stig's shop of Peter to make my collection complete...

Re: Pumping Iron with Zemekone and Icehog3
 

That was it! :r

Re: Pumping Iron with Zemekone and Icehog3
 

I dont think that would be a bad goal at all. You would have to eat A LOT. Also drugs might be an option.

I agree with this a lot. Sometimes I think you would make killer gains doing less Tom. But then again that's the powerlifter ( lazy fat guy ) way of thinking.

I have trained with a few guys over the years who have done drugs to get big. I am still baffled by the 50 lbs. Even enhanced guys wish for that kind of gains, let alone natural.

Ive put on roughly 12 pounds this year, but I am not ashamed to admit at least 50% of it is fat. I figure thats the price to pay.

Gonna hit squats up in a few. Im tired.

Re: Pumping Iron with Zemekone and Icehog3
 

http://img526.imageshack.us/img526/4...youpuke.th.jpg
...

Re: Pumping Iron with Zemekone and Icehog3
 

Ok workout today. Squats, Press and Deads. Tied PR in Squat and Dead and hit a new one on Press - 130lbs. Was damn tired after though. Spin tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Went light on chest today...incline dumbbells, flat bench, dips, all for high reps. Hope to train heavy next chest day, working around a slight injury.

Re: Pumping Iron with Zemekone and Icehog3
 

I have to admit I love every single thing about this picture...

Including the buldging quads!

I haven't been posting much about my workouts because I haven't been doing much of anything besides learning to golf and hit the driving range.

My goal is to not have to start going into the gym until September...This is all based on how my body acclimates to retirement from Track and Field.... have just been going to hard for so long *close to 10 yrs* I need to find out what my body wants to do and get excited about the gym...Add in a few small injuries and some time away is exactly what the dr. ordered

I am floating around the 260 lb range now and I feel like I am in decent shape this is based on the fact that I don't look like a pudge ball.. If I start getting saggy and weak looking I will probably start at least doing some sort of cardio activity 3-4 times a week.

My main focus is to control my appetite. No need to eat 8000 calories a day anymore so I am just trying to cut my portions in half. This usually means if I go out to eat only eating half and saving the other half for lunch. I am also switching cutting down from 3 whole eggs to 1 egg 2 eggwhites...Avoiding fast food and steaks. Lately If we go out to eat I have been getting pork chops/some sort of fish dish instead of the 32. 0z porterhouse

Keep at it guys!

Re: Pumping Iron with Zemekone and Icehog3
 

That pic has been floating around for years! I have always loved it!

Re: Pumping Iron with Zemekone and Icehog3
 

Speaking of squats . . . what's better for putting on mass? Squatting to parallel or ass to the grass?