Re: Pumping Iron with Zemekone and Icehog3
 

Those are some lean testes, indeed! :tu

Hit a PR on incline dumbbells today, one more workout tomorrow and then 5 days off from the gym while I'm at the Shack Herf. I don't really want to take the break, but I am sure it is ultimately a good thing.

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r:r I just showered my screen with saliva. Thanks for pointing that out Tom!

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

I just told my wife about my lean testes....she said "what in the hell are you talking about?"
:r

Re: Pumping Iron with Zemekone and Icehog3
 

I take it she isn't into fitness, perhaps a visual will help?:r

Re: Pumping Iron with Zemekone and Icehog3
 

I would give her a visual, but I am afraid I would not have them for long...how the would I reach my goal?

Re: Pumping Iron with Zemekone and Icehog3
 

you're right, once she sees how lean they are :r

Re: Pumping Iron with Zemekone and Icehog3
 

TMI, James! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Ok I am done sharing this personal information with you all! This is a good thread that I have overlooked for a long time...I will now keep up with it!

Re: Pumping Iron with Zemekone and Icehog3
 

Good PR day this morning. Squats at 325x5 3 sets (new PR), Bench at 195x5 (new PR). Finished off with some pull-up assists as I was beat after that.

Re: Pumping Iron with Zemekone and Icehog3
 

heavy back day....

deads to 405 x 1. failed @ 425.
bent-over rows to 225 x 5.
pull-downs to 320 x 5. failed @ 360 x 1. (PR)
db 1-arm rows to 120 x 4. (PR)
followed it up with some different biceps lifts -- hammer curls, ez bar curls, preachers.

felt pretty good. :banger there's something odd about our bars, though. haven't quite put my finger on it. can't tell if they're too fat, too knurled, too oiled, or what. :hm excuses. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Good job, Dokk!

Heading in for what will be my last workout for 5 days...like I said yesterday, things are going great and I don't really need the break mentally or physically, but it may end up being good for me anyway.

Re: Pumping Iron with Zemekone and Icehog3
 

Hey, if nothing else, you will get rested and go back in with renewed energy, damnit!

Re: Pumping Iron with Zemekone and Icehog3
 

I have to look at it that way, Pete, since there's no gym at the Shack. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Great! The wife and I are getting a team together ourselves. Haven't played the last couple of years and I'm ready for some volleyball.

Box Jumps would be the basic to start with. Plyos train explosiveness & the jumps will help you get out of the hole. But if you're already lifting I'd say Deadlift + B-Jump to really get the whole leg/hip/ass moving. The combination will improve your dynamic power with is needed in sports. Even use 25's for the deadlift to force your butt lower and get those legs working even more. Though the main goal here isn't how strong you can be, but how explosive you can be, so don't worry about a heavy load.

Depth Jumps should also be on your list. Though I prefer to setup a couple of obstacles, like hurdles, to jump over. I'll do this with buckets, balls, sticks, etc.. and very the height and width.

I'd also say get a heavy medicine ball, hold chest level, hands under with elbows tucked under, squat down and explode up shoving the ball upward. Think about what it will take for you to jump at the net with your arms reaching up. And then medicine ball throws.

And yea, being less fat helps. I know!;)

Good luck playing.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the tips Ken, and good luck to you too! I have started jumping in various ways (as per The Professor's tips): while running, from squating, etc. Also doing power cleans.

I'm 6' 1'' and 168lbs(have dropped 17 pounds in the last few months), slim but there's still some excess fat to lose. I am also trying to improve my overall strength and muscle mass. I can spike the volloyball fairly well, but could use a few more inches, especially for blocking.

I guess I need to start measuring my current jump, and track my progress. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

back day:
100 pullups 3 diffrent grips
bent over rows 3 sets of 205
deadlifts 5 sets of 275

swam 200m

jiu jitsu in 2 hours
jiu jitsu in 8 hours

Re: Pumping Iron with Zemekone and Icehog3
 

I have some plyometrics training today when I get off work...always a sweet workout!

Re: Pumping Iron with Zemekone and Icehog3
 

another boring deload night for me. I feel so lame using 60% for 5 reps. Then practically walking out of the gym without breaking a sweat.

Re: Pumping Iron with Zemekone and Icehog3
 

Low energy day for my last workout for 5 days...maybe the break is coming at a good time.

Re: Pumping Iron with Zemekone and Icehog3
 

Just finished about 30 mins ago....I am f'in spent!

Re: Pumping Iron with Zemekone and Icehog3
 

Great thread.

I just finished up the Plyometrics day of P90X. I am on day 2 of week 5 and I am completely amazed at how much of a difference I can tell in both strength and physique. This is a great program.

Re: Pumping Iron with Zemekone and Icehog3
 

I am on Wk 3 now. I finished the program last year w/ crazy results.

Re: Pumping Iron with Zemekone and Icehog3
 

i just finished 24 oz.

Re: Pumping Iron with Zemekone and Icehog3
 

It is weird.

Re: Pumping Iron with Zemekone and Icehog3
 

"off" day -- cardio and abs. I'll go do YOGA (jackasses) this evening before dinner. :tf

Re: Pumping Iron with Zemekone and Icehog3
 

Sally. ;)

See you next week Dokk! :)

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and Tri's yesterday. Gotta get some workouts in before I leave for Shack tom.

Re: Pumping Iron with Zemekone and Icehog3
 

hugs and kisses, big boy. :D

Re: Pumping Iron with Zemekone and Icehog3
 

I was reading an article last night, and it talked about taking 6 weeks off at least once a year.!
http://www.tmuscle.com/free_online_a...o_rest_periods

Re: Pumping Iron with Zemekone and Icehog3
 

Getting ready to start shoulders and arms!

Re: Pumping Iron with Zemekone and Icehog3
 

Mental note: if you're planning to do yoga in the evening, you might not want to do weighted ab exercises to failure for over 100 reps. For example, 200lb cable rope crunches or 200lb pull down abs -- bad idea. 75lb db oblique lifts -- bad idea.

Alternately, you could just not do yoga in the evening. ;)

"Off" day my ass! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Damn...my arms are feelin it! What a great workout today! Tomorrow is a cardio day.

Re: Pumping Iron with Zemekone and Icehog3
 

I'll just add that the Depth & Box Jumps are a proven way to get it done. Adding some strength and mass will only aid you in the whole game; bonus.:tu

Re: Pumping Iron with Zemekone and Icehog3
 

I did some cardio today as well as arms, shoulders, and legs :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Deloading day today. Knees are bothering me a bit...

Re: Pumping Iron with Zemekone and Icehog3
 

weak leg day, today.

275lb box squats past parallel
275lb stiff legged deads
14pie leg presses
pull-throughs

no PRs, felt tired ... need to eat more today. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Today is cardio...plan on getting in a run in this Louisiana heat and humidity!

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and traps, today. I need a lifting partner so bad, it's not even funny. PRed on db shoulder presses and rear delt raises. Did farmer's walks for the first time, which was cool :tu ... except for the people who would get in my way, which was lame. :td

Re: Pumping Iron with Zemekone and Icehog3
 

Todays workout was high bar back squats. I really worked on form and depth on these. Felt good.

Re: Pumping Iron with Zemekone and Icehog3
 

I go back to work on Wednesday. Can't wait to get back in the gym!

Re: Pumping Iron with Zemekone and Icehog3
 

some light squatting in a few, then some chinese food. lol

i just watched 2 girls one cyst, nasty.

Re: Pumping Iron with Zemekone and Icehog3
 

If that is anything like 2g1c, I'm not sure I could finish it. :pu

Enjoy your Chinese food!
Posted via Mobile Device

Re: Pumping Iron with Zemekone and Icehog3
 

Today was my off day...tomorrow cardio and abs and Monday begins my recovery week!

Re: Pumping Iron with Zemekone and Icehog3
 

Off day for me, too. No lifting. http://fc09.deviantart.com/fs32/f/20...bombguyman.gif Just some cardio. http://fc06.deviantart.com/fs12/i/20...t_Midnight.gif

Tomorrow will be racquetball. :D

Re: Pumping Iron with Zemekone and Icehog3
 

I love me some racquetball!

Re: Pumping Iron with Zemekone and Icehog3
 

I tweaked my knee a bit doing overhead squats on Saturday, so I took it a bit easy on todays workout.

Warm up:
1600 m run

Crosfit WOD:
30 kettle bells
30 cleans 95lbs (I did hang power cleans)
30 back extensions
30 pull ups
30 second handstand
30 deadlifts 95lbs
300 jump rope

My time was 22:44

Re: Pumping Iron with Zemekone and Icehog3
 

Haven't been in this thread in awhile, and have been slacking a little bit with lifting. Back on schedule this week and will pop my head in a little more often

Re: Pumping Iron with Zemekone and Icehog3
 

Off work today due to some family issues...

Hit the gym early, did some bench. incline, dips then ropes. I think I may do dips before incline or skip incline all together, my dips really blew ass after incline press.

Managed to gain 6 lbs during my week of deload. I have no idea how this happened, but according to the gym scale this occurred. I think I need to weigh myself more often, keep track of it and/or get my own scale. The one at the gym is seriously questionable. As in step on it 4 times in a row and get 4 wide varying weights.

Meet I am gearing up for is Nov. 7th. As of right now that gives me roughly 11 weeks. Weight is no where near where I want it, and I really would like to avoid dropping weight days before. This has ruined me in the past. Strength is so so. But then again I dont think anyone is ever happy with that. Deadlifting feels terrible in recent weeks but squat and bench feel better. Dunno right now. Got Vacation at the end of the month. Before I leave I will cook up a game plan when I get back.

Re: Pumping Iron with Zemekone and Icehog3
 

Today is day 2 of my recovery week, core synergistics for today! :tu