Re: Pumping Iron with Zemekone and Icehog3
 

Ok, third post in a row for me in this thread. Everyone taking the summer off?

Anyway, good weekend. Had some good lifts on Saturday. Squatting for depth, good bench, and some hang cleans - going back to try and fix my form on power cleans, so starting at the beginning again. Then I went to the beach to work on my sunburn. Sunday, went to spin. Good times.

Re: Pumping Iron with Zemekone and Icehog3
 

I've been slacking on posting, sorry. Friday I bombed out 585. Then left the gym. Nothing occurred this weekend as far as lifting goes. Had some weird pains in my back last few weeks and the bomb out made them hurt worse so the next week is going to be a full week of rest. I think I will be less lazy and get Bao his routine done...Been slacking I know.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not judging or criticizing. Please, the last three weeks, I've barely made it to the gym, only two days each week. Just been busy as hell. Guess everyone else has been as well :ss

Re: Pumping Iron with Zemekone and Icehog3
 

I've been hitting the gym maybe 2-3x a week but don't post up since I go in just to toss light weights and get my heart pumping a bit faster.

Re: Pumping Iron with Zemekone and Icehog3
 

havent been lifting hardly at all, just riding my singlespeed like a maniac. put about 300 on it so far this summer and an additional 500 on the mountain bike. I seem to be building muscle faster and losing weight doing this as opposed to regular gym trips so I must be doing something right.
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Re: Pumping Iron with Zemekone and Icehog3
 

First day back at the gym in two weeks.
Chest and tricep day. It definitely felt like I had two weeks off.:(

Re: Pumping Iron with Zemekone and Icehog3
 

I got back in the gym this week after taking most of last week off nursing a sore shoulder and calves. My workout consists of the Crossfit WOD.

Today was:
5 Pullups
10 Pushups
15 Air squats
as many rounds as you can in 20 minutes

I completed 9 rounds, with push-ups being the limiting factor.

Re: Pumping Iron with Zemekone and Icehog3
 

Had a good workout today. Squats, Press and Deads. Squat was good, working on depth. pushing the weight up at full depth, even though I only hit 3 reps on my last set, it was 10lbs below my former max, and this one I feel better about, since it was full depth. Press was very good, new PR, 135x3. Started to try the fourth rep, as a push-press as I was getting tired, and almost dropped the bar on my head. Forgot my straps, so didn't up the weight on the deads, ran that a bit below my max (275 vs 295), doing two reps with hook grip and finishing the others over/under.

Re: Pumping Iron with Zemekone and Icehog3
 

Ok I met Tom, Gerry had asleep over ;) I have seen what I am up against how come this isn't pumping Iron with Zemekone and Icehog and Gorob23 :confused: ok other than all those reason how come:r

Just doing a ride by:tpd:

Rob

Re: Pumping Iron with Zemekone and Icehog3
 

Seriously?

Re: Pumping Iron with Zemekone and Icehog3
 

Did you see the way I threw those pans and eggs around! Seriously! :tpd:

Rob :tpd:

Re: Pumping Iron with Zemekone and Icehog3
 

That was AWESOME! :D

Re: Pumping Iron with Zemekone and Icehog3
 

What the F? I missed it!!!:r

Re: Pumping Iron with Zemekone and Icehog3
 

Spin this morning. Harry Potter tonight!

Re: Pumping Iron with Zemekone and Icehog3
 

Did the Crossfit WOD this morning:

"Fight Gone Bad"

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

20# wall ball. The push press and Sumo was 75#. I scored 179. I improved from the last time we did this, but there is plenty of room for more.

Re: Pumping Iron with Zemekone and Icehog3
 

On the Bike yesterday and VB today, does that count:fu

Rob

Re: Pumping Iron with Zemekone and Icehog3
 

of course it does...

ankle is still really sore...

swam 400m today...

Re: Pumping Iron with Zemekone and Icehog3
 

first day back since the move -- almost 3 weeks off (and 2 weeks since unloading the truck); so I decided to take it easy.

Triplex pulls from the floor: from 135 up to 315
Landmines: 35 x 8, 40 x 7, 45 x 6
Pull-down abs: 100 x 10, 110 x 6, 100 x 9
DB rows: 85 x 10, 90 x 8

I feel like I'm forgetting something; but I might not be. It was kind of disorienting being in the new gym. I've gotta say, though: it's *definitely* a step up from my old gym in IL. That said, it's not quite the caliber of the UGA gym; but that was an exceptional facility.

Happy to be back! :tu :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Welcome back!:wo

Re: Pumping Iron with Zemekone and Icehog3
 

Good to have you back in the fold, Dokk. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

the "fold"? :confused: is that a joke about my fat rolls? :hm


:r :r

Re: Pumping Iron with Zemekone and Icehog3
 

Yours? What about mine? :r

Re: Pumping Iron with Zemekone and Icehog3
 

You can't even *ask* that with a straight face. :r

My body is *definitely* feeling it from yesterday. I didn't drink nearly enough water throughout the day considering how warm it was and how much time I was outside. I really feel those triplex pulls all over. :r

Today I did push-pull -- chest (flat and incline DB) followed by 4 sets of BB rows. I also did some tri work (overhead rope extensions and press-downs). I thought about doing some biceps work; but I was outta gas after an hour.

I asked about a power rack today and there just isn't one. Not sure how I'm going to properly do rack pulls -- closest thing is a smith machine, which isn't close at all. I think this is the one fatal flaw of my gym ... and one that may lead me to seek out a membership elsewhere next month. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

No power rack? Wow....hard to believe at a gym that sounded fairly well-equipped.

Re: Pumping Iron with Zemekone and Icehog3
 

Tell me about it! 3 nice squat racks and all that nice HS plate loaded stuff -- but no PR is strange. No Oly platform, either; but that's less odd.
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Re: Pumping Iron with Zemekone and Icehog3
 

My gym doesn't have a power rack either. Couple of squat racks is the best they can do. I can't argue the location, however. It's across the street from my apartment.

Re: Pumping Iron with Zemekone and Icehog3
 

Joined a brand new LA Fitness today. It's not even open yet, actually -- not till the 24th. Only $25 a month each (guaranteed not to increase) and the "initiation fee" for me and the DrMS of $199 total. All the classes, yoga, etc are free for DrMS and they have squat racks and a cage all with adjustable arms, etc. There's also a pool, hot tub, racquetball courts, and more. Pretty good deal considering that the campus one is $27.50 and parking is a biotch.

Re: Pumping Iron with Zemekone and Icehog3
 

Cool Moe Dee, Dokk! :tu

I am taking tomorrow off for the LCdA Herf, back to business Sunday.

Re: Pumping Iron with Zemekone and Icehog3
 

Mine is an LA fitness as well. Pretty good, good classes, but getting to be in need of some remodeling.

Good lifts this morning. Bench, Squat and Hang Cleans. Good depth on the squat at 305, and a good bench at 190 (tie PR). I still think I might not be doing the damn cleans right.

Re: Pumping Iron with Zemekone and Icehog3
 

a lot of people do rack pulls from blocks or something on the floor. You could stack maybe 4-5 45's and do below the knee rack pulls. Personally I think that rack pulls are decent if you have some lower body ( hamstring issues ) and don't want to drop a lot of pulling power while you are rehabbing an injury . Different trains of thought on this.
But I am a big believer in never straying from the Big 3. Pull from the floor, bench from a flat bench and squat to parallel. After you do those, than for some assistance you can do something else. Just my two cents.
good article on cleans
http://www.tmuscle.com/free_online_a...he_power_clean


side note 6th day off, going back mon. i feel like a bum but hope this will help.

Re: Pumping Iron with Zemekone and Icehog3
 

Gerry said I couldn't post here ( yea like I care :rolleyes: ) Played Volleyball yesterday 4 games rode bike home watching the sunset. Today took on all the hills I came to when I rode PV . I'm sore tired and going to bed:fu

Rob :tpd:

Re: Pumping Iron with Zemekone and Icehog3
 

good job rob!

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, good job Rob! And screw that Gerry guy!!! :fu



;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

screw that guy gerry, hes mad cuz he small

chest day:
100lb dumbell 4sets of 10
100 dips with 90lbs strapped to my waist
farmer walks 5 sets 20 yards 110lb dumbells

swam 200 meters

yes im back and yes im angry...

12 weeks from my next tournament...

real angry... :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

Back, biceps, and abs today, plus 20 min. of cardio.
The new gym sounds great, Dokk. The only one we have in our town doesn't have much and I have to pay $45 a month. They have the monopoly here.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah ... $30-35 is probably more normal. I'm lucking out with $25 a month because they want to get their numbers up before they open. :)

No gym for me today; although, I did buy a new gym bag. :dance:

Re: Pumping Iron with Zemekone and Icehog3
 

You are kicking ass, My Brother...in the gym, and in about 12 weeks on the mat. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Still trying to find my rhythm....

Triplex pulls from the ground: 135 to 315

Deads (sumo): 315 x 5, 365 x 1

Wide-grip deads from a box: 225 x 8, 225 x 6

Deads (conventional): 225 x 10

Pull-down abs: 100 x 10, 105 x 9, 110 x 8

Pullthroughs: 200 x 10, 205 x 10, 210 x 9, 215 x 9, 220 x 6 (ran out of gas is all)

Probably should be doing more on the triplex. I'm finding my grip, after the almost month-long break, to be problematic. I'd train it with some rack pulls; but can't in this gym. :rolleyes: Oh well -- I'll get started on it next week at the new gym. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Got a question for any o the big guys who do pullthroughs: If (a) the stack only goes up to 200, (b) there's only space to add four 5lb weights on top of the stack, and (c) there isn't really the room to add a plate behind the pin securing the stack, how do you do heavier pullthroughs?

Actually ... I just got thinking: maybe there's another machine somewhere in the gym that has a heavier stack and a low cable. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Frank. I'll read through that today. Off day for me today, spin yesterday. :wo Now if the damn gym would just fix the AC in the spin room, I'd be happy...

Re: Pumping Iron with Zemekone and Icehog3
 

talk to Dokk right before i walked into the gym...

:mad:deadlift day:mad:

deadlift (conventional)
135lbs 1x25
225lbs 2x15
315lbs 2x10
365lbs 1x6
405lbs 1x4
465lbs 1x2
500lbs 1x1 PR @ current weight

pull throughs
100lbs 2x25

hanging leg raises
100 reps

pretty decent for someone is 168lbs :tu

yes im still out for revenge...

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job on the PR, Ger-bear!!! :wo

Re: Pumping Iron with Zemekone and Icehog3
 

Very nice! Only 4 pounds away from triple body weight!

Re: Pumping Iron with Zemekone and Icehog3
 

Great pull, Gerry! :tu :D

Had a rather kickass chest day myself. :)

Re: Pumping Iron with Zemekone and Icehog3
 

If your going to go heavy do good mornings. To me pull throughs should be something higher rep range, with significantly lighter weight. IMMO doing them with a full stack is stupid and I'm sure form is out the ****ing window.

np

Reset routine today.
375x10 Bench
dropped 6 pounds from taking a week off.
245lbs.

Re: Pumping Iron with Zemekone and Icehog3
 

just got back from the pool...

200m...

Re: Pumping Iron with Zemekone and Icehog3
 

Tell my how you really feel, Frank. :r

While good mornings should certainly be added back into my regular rotation (they were there for a time), I'm not sure about your reasoning that form would be out the window at higher weight on pull throughs (especially if your putting your full posterior chain into the movement). I'm not saying you're wrong -- I'm just trying to understand. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

So, Gerry, do you ever "Work" or just work out?:D:tu Congrats on the Poundage, Bro!:tu

Re: Pumping Iron with Zemekone and Icehog3
 

Squat, press and dead today. I'm getting stale, need to switch things up. Not making gains on any lifts.

Re: Pumping Iron with Zemekone and Icehog3
 

This is a rest week in our Crossfit rotation, which means we go light on the weight and work more on form.

Yesterday:
800m run
1000m row
3x30 sec handstands
3x30 lying shoulder rotations
Then we worked on snatch form with just the bar

Today:
Beach workout! Pretty much did about 300 air squats between front, back, and OH.