Re: Pumping Iron with Zemekone and Icehog3
 

Drugs are not an option. I have no reason to add any type of anabolic drugs to my life at my age. I supplement with protein, fish oil, and BCAA's. Thinking about adding creatine..

Re: Pumping Iron with Zemekone and Icehog3
 

I have heard a lot of different thoughts on this. My opinion would be for a natural lifter not in any competition, to squat with a stance about shoulder width and going slightly below parallel.
I have taken creatine on and off regularly for awhile now, the only thing I have noticed is when I take it everyday consistently I carry an extra 5 lbs. which I assume is from water retention. But, with that said it's piss cheap so it's worth giving a chance.

Re: Pumping Iron with Zemekone and Icehog3
 

that's how I do my squats. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Squatting twice a week. Hitting Paralell

1 heavy low volume day

1 light high volume day

I have always been a big believer that you cannot put on big muscles without moving big weights

Re: Pumping Iron with Zemekone and Icehog3
 

Right now I'm squatting 3 days a week, heavy every day. I go below parallel on my warm-up sets and to parallel on my work sets.

On a side note, I tweaked my left wrist yesterday, doing over/under on deads. Been sore all day. I iced it a couple of times. Tomorrow is my off day anyway, but I'll have to see how it feels for Tuesday's lifting. Hopefully it's not a problem.

Re: Pumping Iron with Zemekone and Icehog3
 

3 days a week all heavy? When do your legs recover?

Re: Pumping Iron with Zemekone and Icehog3
 

I take it on and off because it seems to make me retain some water in my joints, and gives them (elbows and shoulders) a little relief on heavy cycles.

Wow...even when I was a big squatter before I played so much hockey, I never squatted more than twice a week, sometimes 3 times every 2 weeks. That is a lot of stress to recover from and make longterm gains.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm currently squatting twice a week. However, I do both squat workouts on the same day about 6-8 hours apart. Workout #1 would be heavy squats with double and triples (every now and then a single or two), not very much volume. Workout #2 would be light squats with 6-12 reps. About 12-15 sets, plus maybe some leg pressing and/or leg extensions if I have the energy. If I squat ass to the ass for the heavy first workout, I would hit parallel or do box squats for the lighter second workout as my hamstrings tend to get sore easily. If I squat to parallel for the heavy workout, I would do atg squats for the lighter second workout.

Right now I'm cutting down to reduce my body fat %. However I'm trying to maintain as much lean mass and strength as possible. I know it's good to mix things up to 'shock' my body, but I'm wondering if I'll better off if I only did parallel squats or atg squats given my goals.

Re: Pumping Iron with Zemekone and Icehog3
 

Are you taking creatine monohydrate, creatine ethyl ester or another form of creatine? Some folks think that creatine ethyl ester is just a marketing gimmick, but I know a couple of guys that swears that it causes virtually no water retention when compared to creatine monohydrate.

Re: Pumping Iron with Zemekone and Icehog3
 

I seem to be doing pretty well, actually. I go every other day, doing three work sets of 5 reps each at or around my target weight. My hamstrings are pretty much always sore, but I've recovered enough by the time my next workout rolls around that I am able to push it again. I think spin and jogging on my non-lifting days helps with recovery - I stretch after every workout. I think I am getting close to plateau on this split, though. I will be changing it up within the next few weeks.

I've been following a two-day split for about a month and a half now. Squat, Press and Dead one day, Squat, Bench and Power Clean the other. Lifting Tuesday/Thursday/Saturday. I've put on about 10lbs doing this over the last couple of months, though I'm sure about half of that is fat, since my diet has not been exemplary.

Re: Pumping Iron with Zemekone and Icehog3
 

Woke up late this morning and almost talked myself out of going to the gym. Went in anyway though and hit my legs to start the week. First time I've done squats in a while but felt great.

Re: Pumping Iron with Zemekone and Icehog3
 

[quote=PeteSB75;423915]I seem to be doing pretty well, actually. I go every other day, doing three work sets of 5 reps each at or around my target weight. My hamstrings are pretty much always sore, but I've recovered enough by the time my next workout rolls around that I am able to push it again. I think spin and jogging on my non-lifting days helps with recovery - I stretch after every workout. I think I am getting close to plateau on this split, though. I will be changing it up within the next few weeks.

I've been following a two-day split for about a month and a half now. Squat, Press and Dead one day, Squat, Bench and Power Clean the other. Lifting Tuesday/Thursday/Saturday. I've put on about 10lbs doing this over the last couple of months, though I'm sure about half of that is fat, since my diet has not been exemplary.[/QUOTE

Im not saying your wrong by any means if it works for you thats gravy.

3x5 isn't nearly enough work sets for me to make substantial gains and to feel a good workout. Even with a good warm up I feel like I am stronger on my 5th,6th,7th sets

Another idea would be to work in box squats..Especially if you are doing power clean and dead lifts...There are many correlations in gains of pulling strength from working box squats and safety squats.

The idea with box squats is that you have that relaxation and then the "clench" or gathering to get off the box.

The idea with safety squats is that you can do such extreme overloading that you get a heavier workout on the legs

Again, you know your body better than anyone these are just some things that worked for me and that I have learned/heard over the years

Re: Pumping Iron with Zemekone and Icehog3
 

I am moving enough weight at my current strength that 3 sets at 5 reps is enough that I am tired after. I have only been lifting for about 18mo. For quite a bit of that time, I was tooling around, doing various splits but without a real goal.

I've been following the Starting Strength workout, and I'm really just learning how my body responds to this stuff. Prior to this workout cycle, I'd not followed a single workout plan for long enough to really see it's effects. Right now, I'm feeling good and am starting to look for some more things to add in.

Doing some research on what I want to do from here, but I think it will be expanding my current workout a bit and incorporating a few more exercises. I've been reading Practical Programming for Strength Training, (Rippetoe and Kilgore, same authors as Starting Strength) and I think I'm going to be looking at their intermediate splits by the end of the month. I don't recall exactly what that incorporates, but I'll post it up after I get home and re-read that section. I am feeling the need for a change, however, as my progress has definitely slowed.

Re: Pumping Iron with Zemekone and Icehog3
 

Mu current supplement contains creatine monohydrate, creatine malate and creatine taurinate.

I haven't tried the creatine ethyl ester, as the manufacturers who are marketing it aren't any of the names I necessarily trust. I am not sure if I would even be interested though, as for my purposes, the water retention in my joints is actually a desired effect.

What brands to your guys use, do you know?

Re: Pumping Iron with Zemekone and Icehog3
 

Good upper back day today.

Triplex pulls from the ground -- from 135 to 315 (the 3 wide-grip sets were from the hang).

Barbell bent-over rows -- 135 x 10, 185 x 8, 225 x 6, 245 x 6, 275 x 5

Close-grip t-bar rows -- 3 pies x 8,6,5

Pull-down abs as part of warmup and cool down -- 4 x 10-12 @ 200

I felt real good today. My right ham is bothering me from racquetball; so I'm gonna take it easy on leg stuff for a while; but my lats, traps, and shoulders are feeling pretty good.

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy shoulder day for me, strength keeps increasing on every lift every workout. Knock on wood. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

After the weekend away with the family, I am drained and talked myself out of the gym today. Will have to double up and hit both legs, chest, and triceps tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Bench-445x1, first press was smoked, second one came down and back way too far I bailed on it.
That is all.

Sorry for the delay Pete, been a real ***** to get to the post office this week. And I also realized I am out of PM Boxes...

I bought a new gym bag, Sports Authority had a nice sale this weekend. UnderArmour bag retail at 55$ picked that and a pair of shorts up for 40 beans.

Re: Pumping Iron with Zemekone and Icehog3
 

No worries man. After I tweaked my wrist on Saturday, I popped over to sports authority and picked up some basic straps. I'll use them when I dead again on Thursday.

Good bench 190x4,4,2 (new PR) and good squat 315x5,5,5 this morning. My Power Clean was off, so I spent those sets working on my form - Talking to a guy there, and I'm apparently not exploding enough, using my arms too much. Still not sure that I've really got it down, tbh, so I'll work the form again next time I lift it.

Re: Pumping Iron with Zemekone and Icehog3
 

Managed to stumble out the door at 5:30 this morning. Had a great workout, hit chest and abs then did a short run on the treadmill. Great way to start the day.

Re: Pumping Iron with Zemekone and Icehog3
 

chest and tris today. db flat bench, db incline, incline flyes, overhead rope extensions, press-downs. my traps were *killing* me from yesterday's triplex; so that made things interesting at points. ;)

happy lifting to all! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Had to make up for lost time today. Legs, chest, and triceps today. I'm worn out...

Re: Pumping Iron with Zemekone and Icehog3
 

Lifted on my day off, did some arms and traps. Killer bicep workout.

Workouts, work and hockey tomorrow and Thursday...I should be worthless in the gym Friday. :r

Re: Pumping Iron with Zemekone and Icehog3
 

My guys order creatine ethyl ester from trueprotein.com. Unlike some creatine supplements which are blended with simple carbs, potassium, artificial flavors, etc., trueprotein.com's creatine ethyl ester is pure creatine ethyl ester and nothing else. So while the stuff tastes like complete crap and you'll have to mix dextrose/maltodextrin/etc. in yourself if you prefer your creatine served with simple carbs, it's also pretty affordable.

If I may ask, why are you looking to retain extra water in your joints?

Re: Pumping Iron with Zemekone and Icehog3
 

Did a boxing aerobic class last night. Kicked my ass... :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Because he's like 82 years old and needs all the joint lubrication he can get. ;) :banger











Hmmmm.... :hm Perhaps I shouldn't say things like this days before I'm seeing the Admiral.

:lv

Re: Pumping Iron with Zemekone and Icehog3
 

Dokk isn't that far off base. I have been lifting heavy for 32 years, and when I am on the creatine my joints feel more "fluid" and I am able to lift heavier and more intensely because pain isn't so much a factor.

Re: Pumping Iron with Zemekone and Icehog3
 

Yesterday sucked. Don't know what was wrong. :fl

Today ... in honor of Big Dave ... I did cUrLz 4 da Gur1Z. :ze :r Yeah ... tris, bis, and shoulders ... with lots of bis. :D Gotta get a pump for the MoB herf, after all. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and arms for me too, Dokk....maybe we can have a posedown at the herf. :)

Re: Pumping Iron with Zemekone and Icehog3
 

I've only got one pose, Admiral: blob. :r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

back chest and legs last night after work. Super setting all of it.

Re: Pumping Iron with Zemekone and Icehog3
 

Started the week off strong, but with a sick kid the last two nights haven't been able to get in the gym for the last two mornings.:( Oh well, there's always next week!:)

Re: Pumping Iron with Zemekone and Icehog3
 

Back and bis for me today. Plus 30 minutes on the elliptical.

Re: Pumping Iron with Zemekone and Icehog3
 

Been off this week. Not sleeping well and sour stomach - too much stress. So I've not worked out at all since Tuesday. Got a Dewars tasting tonight at my local cigar club, so maybe I'll go tomorrow :ss

Re: Pumping Iron with Zemekone and Icehog3
 

I need to get back in the gym. I took a month off and now I'm totally lost. Would it be best to hire a trainer for a few sessions to get going or are there other online resources that can put together a good program for me?

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

Continued gains in strength on shoulders today, plus a good arm workout. I earned tomorrow off. :)

Re: Pumping Iron with Zemekone and Icehog3
 

What are the chances he actually takes it? :ss

Re: Pumping Iron with Zemekone and Icehog3
 

I know, Pete, but I actually will...got the Professor and DavenportESQ coming in early for the MOB Herf! :D

Re: Pumping Iron with Zemekone and Icehog3
 

You've been lifting heavy longer than I've been alive, sir! LOL.

Lately, my shoulders have been acting less than happy. I've contemplated seeing my doc, but there's no serious pain, and I'd rather not receive instructions to not bench for the next 6 months . . . However, I was wondering if you had any recommendations on what kind of supplements to take to improve shoulder health?

Re: Pumping Iron with Zemekone and Icehog3
 

There are some very good and competent trainers out there, but the bulk of trainers that you will find at the big chain gyms (24, Bally's, LA, etc.) are only helpful if you've never stepped into a gym before and need basic instruction . . . especially given how much you'll be paying. Case in point, I recently went shopping for gym membership, and at this one gym I asked this chick (who was the office manager and a trainer) if members were allowed to do cleans. She had no idea what a clean was until I literally demonstrated the movement to her. Obviously, most trainers are more knowledgeable than her. However, too often will you see "master trainers" with little applicable knowledge despite having fancy degrees in kinesiology and what not.

If you need instruction on how to safely perform basic exercises, consider consulting a trainer for a few sessions. Otherwise, if you already know how to perform exercises and is just looking for a routine, you're better off looking at websites such as t-nation and bodybuilding.com (as it has already been advised). I also highly recommend the book "The Poliquin Principles: Successful Methods for Strength and Mass Development" by Charles Poliquin. It's a great text covering the fundamentals of weight training and more. I have an electronic copy of this book somewhere, so if you're interested, PM me and I'll dig it up for you.

Re: Pumping Iron with Zemekone and Icehog3
 

I can't speak to supplements. However, as far as shoulder pain goes, I had a persistent issue with it for some time. I solved it by changing the way I bench, taking a closer grip. I take the bar with my pinkys at the notch, or even just inside it, bringing the angle of the shoulder below parallel and elbows slightly closer to my body. It does change the bar path a bit, it winds up hitting my chest just below my nipples, but after months of daily discomfort, that small adjustment has made a world of difference.

Anyway, been feeling like crap lately, so decided I needed a full week off. Back tomorrow morning.

Re: Pumping Iron with Zemekone and Icehog3
 

Some people swear by the Glucosamine/Chondroiton/MSM, Alex...I found that it helped a bit but took a long time to get enough in my system to make a difference.

Besides the creatine I find that the anti-inflammatory properties in Naproxen Sodium (Aleve) give me some relief.

Continuing with what Pete said, over the years I found that shortening up my range of motion on some chest and shoulder exercises heas been beneficial as well. I keep constant tension on the muscles being worked, but don't transfer as much stress to the tendons and ligaments of the shoulder joint. I have actually made better size gains as well since employing this method.

Re: Pumping Iron with Zemekone and Icehog3
 

Read and watch, this will explain a lot about benching and shoulder issue.
http://www.tmuscle.com/free_online_a...nch_press_cure

As Dave Tate would say "You don't know how to ****ing bench."

Re: Pumping Iron with Zemekone and Icehog3
 

Got back to the gym today after 2 days off....did chest, and ironically, my shoulder tie-in seems to be getting better.

Re: Pumping Iron with Zemekone and Icehog3
 

35 min on the elliptical.
Shoulder work, then legs (quads, hamstrings, and calves).
Was proud of my self for doing calf raises at the 300 mark (on the leg press machine). Although that's chump change for most of you guys.

Re: Pumping Iron with Zemekone and Icehog3
 

Guys - Thanks for the helpful advice! My shoulder problems started about 2 years ago (probably due to excessive bench and shoulder pressing). I stopped shoulder pressing for a bit and went light on the bench, and things got better for a while. However, for the past half year or so I've been doing a lot of heavy doubles/triples in an effort to boost my bench. While my bench has definitely gone up, my left shoulder started acting up again. In the last month or so, I've been literally doing half as much weight as before but with a lot more volume (think 10 sets of 10 or 12, plus additional sets of cable crossovers, flys, etc.) to help myself recover. This combined with rotator cuff exercises at least every other day has improved things a bit. Though I still have some way to go. I agree with Tom that doing partials (not locking out is key!) are great for reducing shoulder stress and putting on mass (especially with a slow and steady eccentric phase). Likewise Pete is very much correct in utilizing a narrower grip which definitely reduces shoulder stress. Some folks also like to bench with dumbbells instead of barbells for reducing shoulder stress as it is evidently more biomechanically sound (greater range of motion as well, especially for incline).

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the link. I've actually read this before. Absolutely great article! Now if only I had seen this 3 years ago . . . *doh*

Re: Pumping Iron with Zemekone and Icehog3
 

I disagree here, I personally think that using dumbbells offers a reduced range of motion, hence the "less stress on the shoulders" when in fact, the reduced range of motion allows people with poor form, to spare their shoulders i.e. elbows do not pass below bench. Also using Dumbbells forces people to stay close compared to going outrageously wide when barbell benching.
Also, one thing I have found with my change from bodybuilding to powerlifting is the focus on a strong upper back. Before, I like many others I had rotator cuff issues and problems with my shoulders. But with my focus ( twice a week now ) on upper back I have found that all pain is gone in rotator cuff and shoulders. Also pain in my elbows has all but gone too. I contribute this totally to hammering my upper back and rear delts like never before. Also, to add another point, I am using weight that I have never used before pushing the bounds of my lifts every week with no issues whatsoever. One would think that by using heavier weight my previous issues would resurface but they have not.
Final point, bench better and blast that upper back.

Here is a good article worth reading on the subject.
http://www.elitefts.com/documents/up..._the_bench.htm

Tonights workout-
Bench-415x6 new pr.
Did a lot of Dips, and then 12 minutes of conditioning.

Re: Pumping Iron with Zemekone and Icehog3
 

I also find it easier to bench with my thumb around the back of the bar along with my fingers, rather than around the opposite sides. This helps me tuck my elbows in and keep my back slightly arched. It has also kept my shoulder from hurting during the press.