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Re: Pumping Iron with Zemekone and Icehog3
Crossfit WOD today was nothing but deadlifts. After a good warm up, we pounded out 150 reps. My time was 13:15 at 95#. Jumped on the bench press machine afterward and knocked out a couple sets.
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Anyone here like putting plates under their heels during front squats? I personally do not though I might be missing good reasoning behind it.
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Legs today. Just couldn't seem to get going so I quit a bit early and did some cardio
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Core Synergistics after work today
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The reasoning behind it, is to direct more of the focus on your quads. Push with your toes, its going to be mainly quads. Push with your heels its going to be mainly hamstrings doing the work. Only thing I can add to this would be avoid doing it all of the time. Eventually your quads will totally over power your squat. In my observations guys, that avoid and/or cannot go deep in the squat is directly linked to weak hamstrings. Use them sparingly, also, I would go light and high rep with these. |
Re: Pumping Iron with Zemekone and Icehog3
a quick back/bi day this morning b/c i got up late. hit pull-downs heavy, bent-over rows, one-arm rows (PR), one-arm reverse-grip pull-downs, hammer curls, and preacher curls.
in and out in under an hour ... just like prom. ;) |
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Hit some back today. that's bout it.
i feel extremely tired. |
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I'm in and out of consciousness. :r |
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Hey, i realized that I'm starting to develop some stretch marks on my pecs and arms. I freaked out last night, but I've calmed down a bit and wanted to see if you guys had any opinions/solutions. Is that just a part of lifting, or is there something I can actually do about it?
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Dont women rub sunflower oil or something on their pregnant bellies to prevent stretch marks? Lemme do a quick search...Here ya go! http://www.ehow.com/how_3358_reduce-stretch-marks.html
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yesterday was "off" -- just 30 minutes of cardio.
today was legs. I was supposed to meet a friend; but he got sick. hit leg press heavy -- working up with reps to failure from 2pie to 16pie ... then back down to 8. that about killed me. :r followed it up with some stiff-legged deads, ham curls, machine squats, and 15 minutes of cardio. I'm wrecked. :ze |
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Chest on Tuesday was killer, feeling good today....going to try and get to gym later today otherwise tomorrow is back/shoulders
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Well, I've gotten over my panic a little, since I realized I'm not a girl or a model. In any case, they're not too bad, more a slight annoyance to me more than anything, but just wanted to nip it in the bud. Had a nice long workout of Back and Bi's and some cardio. Chest and Tri's and some more cardio planned for tonight.
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On a serious note, there is a product, Mederma, that is supposed to reduce the appearance of scars and stretch marks. |
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Been hitting the gym 3x a week consistently the last few months. Q. Does it matter what 2 body parts I combine during my workout? Ex. is it better to do biceps and back or biceps and chest OR..does it not matter what 2 I combine for my routine as long as it's 1 large muscle group and 1 small muscle group? |
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Supporting = Biceps, Triceps, Shoulders? I asked BigFrank and he replied in great detail but I lost the PM from way back..:( |
Re: Pumping Iron with Zemekone and Icehog3
Between the crud I caught at the Shack and the playoffs, probably going to lay low for the rest of the week, and hit the gym hard next week. Keep kicking butt, fellow warriors!
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A good way to set up a routine around a body split is by using a push/pull routine. For example for arms a pulling excercise would concentrate on biceps while a pushing excercise would concentrate on triceps. Chest/back push would be bench, pull would be bent over rows. I really like splitting my workouts like that and it just seems to be more functional then a pure body split. |
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big muscle groups: chest, back, legs supporting for: chest: shoulders and triceps back: biceps and shoulders that was the lazy mans answer |
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bao, how many days a week are you goin in...
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For me I try to stick with 1 program for as much as 6 months. I understand you get bored but if you are just getting back in then you should build a strong foundation first on one routine. Then change it up.
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2nd day: legs 3rd day: back, bis, traps, abs |
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I feel like a :su (ok I just wanted a reason to use that smiley :D) Quote:
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Day#1 Week #1 Shoulders Tris Day#2 Back Day#3 Chest Bis Day#1 Week #2 Squat Day#2 Shoulders Tris Day#3 Back Day#1 Week #3 Chest Bis Day#2 Legs Day#3 Shoulders Tris Day#1 Week #4 Back Day#2 Chest Bis Day#3 Legs But Bao is going for abercrombie look so i ultimately recommend; day #1 Leg press super set with bicep curls, after a week or two totally skip all leg activity and just o some calves. day#2 Bench press super set with triceps then biceps. At least 6-10 working sets on flat bench. Eblows flarred of course. day #3 More bench at least 40 working sets for biceps. Triceps and calves. maybe some shoulder pressing. If done recommendations is to use half reps and wide grip or bar. Or use dumbbells altogether and shorten range as much as possible. |
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just stay strong and I would like to lose some weight...Ideally I've love to shred up but I like fried fatty food too much :su |
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A beginners problem is they don't stick with a workout long enough to see results. 6weeks for a beginner is not enough time to benefit maximally to a routine. :2 |
Re: Pumping Iron with Zemekone and Icehog3
Hit the gym today for the first time in about 3 weeks! Worked out harder on bench than I have in a good long while. Did some back and legs along with the chest. Working legs wore me out today. Tried pull throughs for the first time today. Seemed to do a lot for my lower back. Is that where it is supposed to effect? I'm going again tomorrow, but focus entirely on chest/abs. I gotta lose this flab.
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Did Core Synergistics today...that is one tough workout. I have a 5k in the morning
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I hit them gym this afternoon, which is rare. I'm normally one for the 6:30 am class.
today's Crossfit WOD was: Clean hang clean split jerk 6 reps of each, then 5, 4... 200m run between each round Started out with 115#, went down to 95# after the first round. Time was 17:10 I've been trying to supplement my workout with a little extra chest work, so I hopped on the bench for 4 sets to failure once I caught my breath. |
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I'm hoping to get my hands on P90X soon. Can't wait to try it!
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Last night was BACK & LEGS. 3 exercises @ 3 sets increasing weights each time. Lat pull downs wide grip Lat pull downs close grip Cable row close grip Leg extentions Something for hamstrings that I have no idea what it is called Squats stopping at 225lbs |
Re: Pumping Iron with Zemekone and Icehog3
Had a decent shoulder day today.
Cable upright rows to 3 x 8 @ 150 DB presses 10 @ 45, 7 @ 55, 5 @ 60, 4 @ 60, 6 @ 50 Front DB raises 3 x 8 @ 30 Machine rear delt (reversed peck deck) 3 x 6-8 @ 180 (this is puzzling me) Machine side delt 3 x 8 @ 150ish (dang machine hurt the skin on my arms) Farmer's walks 75lb DBs for 20yards x 4 (last set sucked) Gains and PRs on the rear delts and side delts and farmer's walks. My shoulders can use a rest this weekend, though. :r |
Re: Pumping Iron with Zemekone and Icehog3
Off to squat in a few. Hurray!...
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had a bad night last night... and had to unleash the beserker rage...
chest day: flat bench 225lbsx5 225lbsx5 225lbsx5 275lbsx3 315lbsx3 325lbsx1 :fl then the beserker rage kicked in 355lbs x 3 :fl incline dumbell press 100lbs x 6 105lbs x 6 110lbs x 4 :fl then the beserker rage kicked in 120lbs x 10 :fl weighted dips 100lbs x 12 x 5 not bad for a a 160lbs guy... :rolleyes: |
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160 pounds!? Geeze, you put me to shame. :( You have prolly been lifting hard for a long time though...
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nothing Gerry crazy today; but I did hit some PRs. chest/tri day.
db flat bench press: 50 x 10; 65 x 8; 75 x 5 (PR on reps); 75 x 4; 75 x 0 (failed out in front of the club trainer and a client). thought about going down to 70 ... but then Gerry's voice spoke to me. 80 x 3 or 4 (can't remember -- blur). either way, a PR on db flat bench. :D hammer strength incline: 98 x 10, 148 x 6, 158 x 4 (PR), 148 x 5 hammer strength dips: 234 x 10, 278 x 5, 6, 5 HS decline press: 234 x 6, 6 Press downs: 150 x 10; 170 x 8; 200 x 4, 5, 4 Overhead cable rope extensions; 130 x 10, 150 x 3 (failed and laughed) Not a bad day for a fatty ... that's what I tell myself, at least. It's nice to FINALLY start seeing some real gains in chest. Now I just need to find a lifting partner so I can get some REAL real gains. Oh ... and on another note ... I'm outgrowing my clothes. :r Before I started lifting, I had a 15.5" neck. Less than a year ago, I got measured for a suit and was a 16/16.5" neck, 32/33" arms. Got measured for some shirts yesterday: 17.5" neck and 34/35" arms (because my shoulders are broader. I thought my old shirts were a little tight. LoL! I even tried a 17" x 32/33" shirt because I was in denial; but I couldn't cross my arms without it feeling like it was going to rip in the shoulders or choke me out. :r So it looks like I'm officially an XL now. Don't even know what my chest measurement is; but the jacket I bought last year (which was a bit big) is fitting nicely now. :rolleyes: |
Re: Pumping Iron with Zemekone and Icehog3
Crossfit workout this morning was called Fight Gone Bad. We're ramping up for an event next month where several local gyms are coming up for this workout.
The workout is 5 stations, one minute each, as many reps as possible, three rounds, one minute rest between rounds. Score is your total reps/cal. Sumo high lift dead pull 75# :su (upright row from ground) 20" box jump or step push press #75 rowing machine (count calories burned on this one) wall ball (20# ball, full squat with the ball in front rack, on the way up, throw and hit a 10' target) We were supposed to go about 75%. My knee is bothering me, so I didn't go to any depth on the wall balls, and pretty much blew them off. I ended up with a 221 which is a PR. The other stations felt really strong. I'll probably take the rest of the week off from any leg work to let my knee heal. I think what happened was that last Monday, we did squats, and I was working on form and depth. I'm extremely flexible, and I was taking it all the way down, and getting a little bounce at the bottom. For me, that is basically bouncing my a$$ off my heals. It felt great at the time, and my coach loved the form, but I think the muscles in my knees were not used to that much depth with weight. My knee just feels a bit unstable once I start working. |
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