Re: Pumping Iron with Zemekone and Icehog3
 

I'm a glutton for punishment. for the next week or two, I'll be going to the gym twice a day -- once in the morning for my regular training and once in the evening to teach my wife a 4-day split. Our splits are the same, though our exercises are different. Soooo ... I hit a machine-based chest/tri day along side her this evening. Everything was going well until the overhead triceps extensions at the end. Damn. That's what I get, though.

Teaching her the machines, form, etc., I am reminded why I hate machines so much: they constrain your body's natural mechanics. Incline bench on a machine is so ... so ... unnatural. Oh well.

Anyway ... tomorrow is back day. Yay. :)

Re: Pumping Iron with Zemekone and Icehog3
 

You'd be better off show her how to use dumbbells Dokk then jumping right into machines. A lot of people in my experience, especially women are afraid of using free weights. But the issue that I see is they just hop on a machine that says chest exercise and push away when im reality they are barely using any of the intended muscle to do any work and merely just going through the motions. My finacee was guilty of this, until I put her through the ringer which by the way was awful because all week I got to hear crying and boohoooing about being sore lol. But now her progress has improved greatly.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah. This is part of my plan. She refuses to use free weights right now because they're "scary" and in the "scary room." We spent a lot of time on form, though, and I used the machines too to make sure they were hitting the right muscles. The flat bench was, the flyes were, but I don't think the incline was at all. I think I convinced her that the squat machine would be worthless; but that's not until Thursday. Tomorrow is back; so we'll be doing a lot of cable stuff (pull downs, low rows, one arm rows), which should be okay.

Anyway ... you and I are on the same page; but she's headstrong (read: stubborn as a mule). :r

Re: Pumping Iron with Zemekone and Icehog3
 

This doesnt surprise me. lol. It's even worse when you ask for lovin' and they say no, there's usually no changing that one...

Re: Pumping Iron with Zemekone and Icehog3
 

I'm pretty sure I'm your brother-in-law... :D

Re: Pumping Iron with Zemekone and Icehog3
 

just got back from the gym and did shoulders and chest...prob not a good idea as a combo but I forgot what Frank and Gerry told me to combine at the gym :D


Just learn how not to wake them in their sleep like a ninja:D

Kidding kidding...

Re: Pumping Iron with Zemekone and Icehog3
 

I tweaked my left shoulder the other day doing flat bench a little then really tweaked it with overhead DB press. Going to the gym in the morning. I hope I don't hurt it again. Maybe I'll just do legs and abs...

Re: Pumping Iron with Zemekone and Icehog3
 

Wait until you're married ... you won't be saying "usually!" :r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

New PR: 455 deadlift. Tried 500 and failled. I'm happy with 455. :ze
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Re: Pumping Iron with Zemekone and Icehog3
 

Nice!

Good workout for me this morning. Not sure what I was thinking with my bench. Haven't done it heavy in like 2.5 weeks... Anyway, cranked out 185x5, 195x4 and 200x1. 195 tied my previous PR. DB Rows, 75x5,80x5x2. Finished off with some Front Squats, which I've not done in probably 6mo to a year. Didn't go too heavy on them - 155x5x3.

Re: Pumping Iron with Zemekone and Icehog3
 

I don't like front squats very much. I can't get the bar comfortably on my shoulders.

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd:

If I'm going to do something *like* that, I'm more likely to hit some Zerchers.

Re: Pumping Iron with Zemekone and Icehog3
 

:confused: why are you so weak? :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

b/c u haven't trained me well enough. :fu2: ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Never heard of those before. Just looked them up and all I can say is "OW!" Those seem like they would kill your elbows. There a specific trick to holding the bar like that?

Re: Pumping Iron with Zemekone and Icehog3
 

yeah ... gritting your teeth. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Spin class kicked my ass this morning. Not used to exerting that much energy for that long that early in the morning...

Re: Pumping Iron with Zemekone and Icehog3
 

biceps and back last night...kinda wierd last night..felt a bit stronger than usual and while doing the cable row standing I maxed it out at 140lbs 10reps. :ze

I guess it offset my biceps because I could barley do 30 sets (10 sets per exercise) with 25lbs :( my only excuse is I didn't rest enough between sets.

Re: Pumping Iron with Zemekone and Icehog3
 

Got back in the gym this morning. I'm finally getting over this funk the whole family came down with this weekend and getting my energy back.

Today was cleans and deads. I went light, and didn't go deep on the cleans at all.

My knee felt fine the whole time. Taking it easy while being sick this weekend probably helped a lot. I've got an appointment with the orthopedist next week so, we'll see what he says.

Re: Pumping Iron with Zemekone and Icehog3
 

Light day for me today. Hang Cleans, Incline Bench and close-grip lat pulldowns. Had planned to do chin-ups, but changed my mind last minute. Probably do spin tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

shoulder was bothering me a little today, which makes sense given the week I had. just sore, which made heavy squat stuff hard. sooo I stuck to some non-basics: box squats below parallel and zercher squats, ass to the grass with a pause. yeah ... it sucked; but in the way that it was awesome. :r

I'm a glutton....

Re: Pumping Iron with Zemekone and Icehog3
 

Been awhile since I've been in the gym here. Had (have) some bulging dics in my lower back that caused severe pain in my legs. Got some cortisone injections in the spine that helped tremendously. Then... warming up on the flat bench with minimal weight (185 lbs.) my left shoulder popped. Been re-habbing that for a few weeks, and it is getting better.

Had a few really good workouts this week. Looking for another good one tonight. Need to temper my enthusiasm a tad as to not re-injure that shoulder.

Been doing this gym rat stuff for a while. The injuries come and go. Just need to deal with them, do a work around, and keep steppin'.

Re: Pumping Iron with Zemekone and Icehog3
 

I will be lifting again in about a week, the local gym runs an open house for new members. Right now I am trying to hit a goal weight of under 200lbs. Was at 245 in late July and am at 214 now.

Definitely want to try a split this time around but had good gains 10 years ago with full body workouts.

My PWO will be Jack3d from USP Labs stacked with PW and GM from Controlled Labs. I have my diet down right now. Lots of protein, low fat and sugars. Wish me luck.

Re: Pumping Iron with Zemekone and Icehog3
 

Hit a little chest tonight. Felt less fat than usual.

Re: Pumping Iron with Zemekone and Icehog3
 

had a mediocre shoulder day. felt more fat than usual ... must have picked up what Frank lost. :rolleyes:

overall a mediocre week of over-training and under-eating combined with a lack of sleep. :td

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks a lot, Frank ... I *totally* had a fat dream. I was looking in the mirror and had a gigantic, jiggly double-chin that was the same size as my chin but just underneath and all fat. It was almost tumorous.

So thanks ... thanks for the nightmare. :fu2

:r

Re: Pumping Iron with Zemekone and Icehog3
 

I ate pizza and nachos to combat stress last night. lol

Re: Pumping Iron with Zemekone and Icehog3
 

Wife dragged me to a Chinese buffet. :hn

Re: Pumping Iron with Zemekone and Icehog3
 

CRAB RAGOOOOONSSSS!!!!!!

I found a decent "hardcore" gym pretty close to my new location.

I am gonna check it out on Tuesday

Re: Pumping Iron with Zemekone and Icehog3
 

MMMMMMMMMMMM, crab rangoons.:D

Re: Pumping Iron with Zemekone and Icehog3
 

Nice. Looking forward to hearing about it.

Damn ... I'm hungry again. :dr

Racquetball as soon as I can wake the DrMS. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Squatted today due to the gym's closure tomorrow.
515x5
did some other random stuff.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice. :wo

I'm thinking I might need to get under 365 just for the hell of it this week. I might fall down; but that's what the safety bars are for. :tu

My gym is open tomorrow ... so it'll be chest day. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

try some high box squats or lockouts get used to the weight.

Re: Pumping Iron with Zemekone and Icehog3
 

Pretty good workout this morning. Squats, Rows and dips.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah ... I do that from time to time. I think I'll add it in this week. :tu

Just got back from the gym and met a buddy there. It was my first time doing chest with a partner.

DB Presses: 60 x 10; 75 x 5, 5

BB Flat bench: 135 x 10; 155 x 8; 185 x 3 (PR on reps -- was my 1RM); 200 x 0, 0 (double failure; but you can't grow if you don't fail); 225 x 0 (laughable)

BB Incline: 95 x 12 (super fast); 115 x 10; 135 x 8, 6

Hammer Strength Decline: 148 x 12; 238 x 6; 278 x 1 (laughable)

Overhead rope extensions: 120 x 10, 130 x 8, 140 x 6, 150 x 5

Press-downs: 150 x 8, 180 x 4

That was it. We were both pretty beat -- especially him because he hasn't had a workout like that in about 20 years (damn, we're getting old). :r He'll be with me tomorrow, though, for back/bi day. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

That a lot of chest work there Dokk. You trying to fill out your Xtra Medium shirts>??:r

Re: Pumping Iron with Zemekone and Icehog3
 

:fu2

Medium? There was a time when I lost all that weight that I thought I might fit into a medium again ... but then I started lifting a little more seriously. :r

I'll be lucky if I stay in XL much longer. :r :r :R

Re: Pumping Iron with Zemekone and Icehog3
 

Good lifts for me this morning. Dead 305x3 (tie PR), Press and some Lat Pulldowns.

Not sure why, but I don't seem to be able to move my Press up at all. For months now, it's been sitting at max 135 and most days I do it, I don't get that up. Did 125x5x3 today and I was hard as hell. Dunno if it's just psychological, or something about my form when doing it. I can up the weight on every other lift I do, but not that one. It's very frustrating. Think I might try switching it up next week for a seated press or some dumbell or arnolds and see how that feels.

Re: Pumping Iron with Zemekone and Icehog3
 

Hit some chest and tris Saturday morning.

This morning was deadlifts. I invested in some good knee braces and had a good morning.
135x5, 155x5, 175x5, 185x5, 205x3, 225x3, 235x3 (PR), 205x3

Re: Pumping Iron with Zemekone and Icehog3
 

Got the same problem. I was able to get it up to 160 at the end of my last program (ended last week). That was up about 5 lbs. I think I need a partner to spot to really get better.

Starting a new 4 week program today.

Re: Pumping Iron with Zemekone and Icehog3
 

A lot of things could be holding you back on this one. Pretty hard to tell what the cause may be without more info. Seems a little wierd that you can rep out 125 but 135 is an issue.

Shoulder + Tris tonight.
Boring and fast.

Re: Pumping Iron with Zemekone and Icehog3
 

sounds like my prom date. :lv

did back this morning -- high volume and high weight (for me). my friend came and lifted again this morning, which was fun b/c we challenge each other (even though we're in very different spots). also did bis; but honestly, I was so outta juice, I couldn't give a whole lot.

went again tonight to supervise the DrMS's second week of lifting + cardio. I did the cardio with her but not the lifting. she's coming along nicely in terms of form and ability. she's probably selling herself a little short; but I call bullsh*t on that crap. :) anyway ... it's been a very long day considering that my first trip was at 6am and I just got back from my second one 15 minutes ago. :rolleyes:

off day tomorrow -- just cardio to make up for the chocolate milkshake I got from Carl's Jr. on the way home from the gym tonight. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Haven't been to the gym in about a week. Gotta hit it up tomorrow for some leg action

Re: Pumping Iron with Zemekone and Icehog3
 

Spin this morning. Always kills me the day after a heavy lifting session.

Re: Pumping Iron with Zemekone and Icehog3
 

Did some snatches this morning. Got up to #95 for the last few sets. It's a tough movement to get the hang of, but it started feeling good.

Re: Pumping Iron with Zemekone and Icehog3
 

Last night was chest and biceps..having the gf spot me on dumb bell bench presses is not fun.

Re: Pumping Iron with Zemekone and Icehog3
 

Went back to the gym for the first time in about 4 monthes. It sucked to say the least

Bench4x12 255
Bent over rows 4x8 225
DB Bench press 4x15 65
1ABOR 4x8 90

A fun little medley superset of Tricep extensions, curls, dips and reverse curls for the girls

Finished up with a little till exhuastion t bar rows (ala Tom Murphy) got 6 sets, started at 12 by the last set I got 6

Time for Bacon and Eggs

Re: Pumping Iron with Zemekone and Icehog3
 

So I read Mark Rippetoe's Starting Strength. Great book. I learned that my form in nearly every major lift has been wrong. Only subtle discrepancies, but wrong nonetheless.

Question for those of you who do Low Bar Back Squats... any explanation for shoulder pain in the front of my shoulder (near my collarbone above my pec, on both sides)? My only guess is that I'm subconsciously trying to hold some of the weight with my arms instead of with my delts.

Re: Pumping Iron with Zemekone and Icehog3
 

So it begins....

;)


Very nice first day back! :tu