Re: Pumping Iron with Zemekone and Icehog3
 

WHATEVER!!!:rolleyes:

Rob :tpd:

Re: Pumping Iron with Zemekone and Icehog3
 

Visited the doc on Friday, told me I have tendonitis in my knees. Gave me some anti-inflammatories and suggested I ease up on lifting a bit. So, I am taking the week off and will start back next weekend. Think I am going to have to change the workup up as well. I wanted to continue with the full-body for at least another month or month and a half, as I'm starting to see some good results with the current split, but I guess I need to go easier on my knees. So, going to go with a body part split starting this weekend. Makes me sad, as I really like the full-body workouts. On the plus side, it will let me get back to 4 days/week, so I will do chest, back, shoulder/ab and leg days, with two real exercises and one or two support on each day. Hopefully I'll actually be able to do this for long enough to see something happen. :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

Eff... with the Marine Corps Marathon 3 weeks out I figured a run of a respectable length was in order. So I skipped out on Squats, Overhead Press, and Deadlifts to put in 11 miles the old fashioned way. My body (particularly my hip flexors and right butt cheek) hate me, but I didn't do too shabby (managed a 7:35 pace for those 11 and felt pretty good at the end). The good news is, I'm running the MCM with my girlfriend so I'll get to run it at her pace.

Re: Pumping Iron with Zemekone and Icehog3
 

Just don't let her beat you...ughh...I'm still not hearing the end of that one :D

Re: Pumping Iron with Zemekone and Icehog3
 

Haha thanks for the advice :tu

Re: Pumping Iron with Zemekone and Icehog3
 

In your case you aren't using straps to hide a weakness. At the level you are at in lifting I'm sure using aids, likes straps, benefits you more then it hinders you. Enough beating that dead horse.

Leg day today. Back Squats, Deadlift, Glute ham raises, and some calf work. Felt extra saucy so I did a few more sets then normal.

Re: Pumping Iron with Zemekone and Icehog3
 

It seems awesome, i made it through the first vid with minimal breaks, one additional to the 2 in video. the meal plan is awesome too, i love how detailed it is. The portions are huge though lol since I am a lev 3

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd: :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

The horse is off the hook. :)

Re: Pumping Iron with Zemekone and Icehog3
 

I love seeing stuff like this :banger This kind of workouts makes the strongest of men weep like school girls.

100 pullups with 50lbs is amazing. I'm trying to get to 100 with just my body weight, I'm getting close. I could probably do 5 pullups with 50lbs strapped on me :tu

Re: Pumping Iron with Zemekone and Icehog3
 

he says thanks ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Ha! I can do zero pullups. My shoulders do not like them one bit. :r

Re: Pumping Iron with Zemekone and Icehog3
 

thanks i think... :D

Re: Pumping Iron with Zemekone and Icehog3
 

what he doesn't know is that you *are* a school girl. ;)





given the suckiness of the day beginning in the afternoon (family emergency), I ate like sh*t and didn't drink REMOTELY enough water yesterday. as a consequence, I'm feeling it in my hams something fierce.

off to the gym shortly for some support/accessory work ... hopefully get the blood flowing to my legs a little. I'm thinking some kneeling squats and light stiff-legged deads might do the trick ... maybe some pullthroughs for good measure, too. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

yeah ... gym sucked. all weight was pretty light.

stiff-legged deads 8reps x 4 sets
deads (<50%) 10 x 1
kneeling squats 10 x 4
cable rope crunches 10 x 3

that was it. I'm just sore. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Gym was awesome last night all the light weights were available for me. :D

shoulders and chest last night.. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

i hate it when school girls are stronger then me :(

Re: Pumping Iron with Zemekone and Icehog3
 

Family emergencies tend to lead to down days, Dokk....Don't sweat it, the gym will always be there.

Heading in for a back workout shortly.

Re: Pumping Iron with Zemekone and Icehog3
 

fair 'nuff. I just hope my legs and back muscles are feeling better tomorrow....

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone have any insight into the P90X Meal plan? I feel like I am eating myself to death on it. Stirfry for lunch today, but it is like a 3 person portion! or at least feels like it.

Re: Pumping Iron with Zemekone and Icehog3
 

Ruckmarch in the AM.

Lunch time
Squats 225 5x5
Hang Squat Clean 155 5x5
Split Jerk 135 5 x 5

going to be sore tomorrow for sprints in the am. Chest during lunch.

stopping crossfit for a bit, I want to put on some mass.

Re: Pumping Iron with Zemekone and Icehog3
 

Mediocre max effort chest day. :td

Warmups (lots of overhead rope extensions, press-downs, and some lat pulldowns)

Floor presses: 45 x 20; 95 x 15; 95 x 10; 135 x 5; 155 x 3; 185 x 1; 205 x 0; 205 x 0 (I just didn't have it in my tris today)

Close grip bench press: 95 x 10; 135 x 10; 135 x 8; 135 x 6

Regular grip bench: 135 x 5 x 2sets (like I said, my tris were just kind of shot)

1-arm dumbbell rows (strapped in): 105 x 5; 125 x 5; 125 x 7; 125 x 10

Face-pulls: 100 x 15; 120 x 12; 140 x 10; 150 x 8

External shoulder rotations: 20 x 20; 20 x 15; 20 x 10

Like I said ... pretty mediocre. :td My body is still a bit thrashed from the heavy good mornings on Monday and my nutrition has been for sh*t this week due to the family emergency. Everything should be getting better, here, though. :)

Hope everyone has a better day lifting than I did. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

The WOD this morning kicked my butt.

They called it blackjack

7 thrusters (started with 85, went down to 75 after two sets)
7 burpees
7 kettlebells (1.5 pood - 24kg)
7 rounds

The workout called for pullups, but my forearm is killing me, so I subbed the kettlebells. I wasn't really feeling it this morning, and it took all I had to finish in just under 17 min.

Re: Pumping Iron with Zemekone and Icehog3
 

back and triceps last night...feeling it today. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Thats a negative on my end.

Only thing I can say, is you would surprised at how much food you get when its clean food. 1 cheese burger is like 8oz chicken 2 cups rice and a salad. Well not quite but you get the idea.

Re: Pumping Iron with Zemekone and Icehog3
 

I watched this video again...Its a little deceiving...I believe when they said RAW they meant no bench shirts or suits. I don't think they were talking about drugs

Re: Pumping Iron with Zemekone and Icehog3
 

Had to dig deep to find this. One of my old training partners..
http://www.youtube.com/watch?v=XjngP...om=PL&index=36

To me thats raw, and Clean..

Re: Pumping Iron with Zemekone and Icehog3
 

I never said "natural." :r Have you not seen Bigger, Stronger, Faster*, the documentary? Mark Bell (the owner of Super Training Gym and a successful powerlifter in his own right) is a featured player in that film.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not saying that's not impressive, Dave ... it's hella impressive. That said I don't think there's a single federation that allows you to strap in for a competition deadlift -- RAW or assisted (even the federations that have an "unlimited" assistance category don't allow that).

Still ... that guy's a monster. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Very light recovery day ... just to get the blood flowing to muscles used yesterday.

Wonder if Jeff will come do leg day with me tomorrow. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

Your Lucky I like you Dokkk, soo many things I could do with this...

So do you guys have any staples in your diet? Heres some of my weekly intake

1 Gallon of Milk
1 Case of Water
1 Gallon of Orange Juice
18 Eggs
1 pound of Mexican Schredded Cheese
1 Pound of American Cheese
1 Pound of Roast beef
1 Pound of Bacon
1 Jar of Natural Extra chunky Peanut Butter
1 pack of English Muffins
1 Bag of Sun Chips
2 Tins of Almonds
4 Cups of Weight Watchers Mint Chip Ice cream *laugh all you want this is the best tasting Ice cream*
:banger

I'm Hungry

Re: Pumping Iron with Zemekone and Icehog3
 

I need to get on a more regimented eating schedule and have more consistency in what I eat at home and at work.

Reading your post made me hungry, Dave. :r
Posted via Mobile Device

Re: Pumping Iron with Zemekone and Icehog3
 

Biceps last night...

Re: Pumping Iron with Zemekone and Icehog3
 

I bet you won't be able to resist this, though:

"Really, I want to work glutes hard."

:tf :r

Re: Pumping Iron with Zemekone and Icehog3
 

question for you gym rats...It seems that every time I get back from the gym my core, especially the lower part of my abs (if you categorize them) is very very sore. I know I'm not doing that heavy of weights to feel this way but is it possible? I do squats and standing shoulder presses and such that utilize my core but this seems wrong to always be this sore. The soreness goes away after a few light days so I hope to rule out something being torn but I'm no doctor.

Any injury ideas or am i really just weak in the mid section?

Re: Pumping Iron with Zemekone and Icehog3
 

I mean how low is it? If its above your neather region, it could be like a sports hernia. Something along those lines.

But to me it sounds more like just store stabilizers. Is it only when you do standing Press and Squats? If thats the case either and it hurts real bad, I would switch something up

Re: Pumping Iron with Zemekone and Icehog3
 

it's not a sharp pain but below my belt and above Mr. Winkey ;)...it's more of a omg I feel old pain..I know a few weeks ago I didn't warm up and ended up sprinting to 1st base (yes softball) and could feel it the next day...

Re: Pumping Iron with Zemekone and Icehog3
 

Do you do any ab work aside from the compound exercises? Does it hurt when you do that?

Re: Pumping Iron with Zemekone and Icehog3
 

Not very often sir but when I do it does not hurt...can I rule out any real injuries?

Re: Pumping Iron with Zemekone and Icehog3
 

Don't know ... I'm not THAT kind of doctor. I only do implants. :D

Re: Pumping Iron with Zemekone and Icehog3
 

:r

Re: Pumping Iron with Zemekone and Icehog3
 

Heres my Diet in the last 48 hours.
2 1/2 gallons water
6 Protein Shakes
1/2 gallon milk
3 cokes
3 monster energy drinks
five guys burger and fries
taco bell - two quesidillas three tacos
2 pounds chicken
1 bottle bbq sauce
1 bag of baby spinach
1/2 jar peanut butter
6 bananas
6 apples
3granola bars maybe 4
1cup almonds maybe 1 1/2
half a chik fila sandwhich
6 things of yogurt, blueberry of course.
3cups oatmeal
6cans of tuna

245lbs

Re: Pumping Iron with Zemekone and Icehog3
 

Just ordered a big thing of NO Xplode. This is one of my favorites even though I haven't had it in a long long long time.

I'm actually excited about it and see what it does to my normal gym routine

Re: Pumping Iron with Zemekone and Icehog3
 

I like that product also a lot. Only issue with me was it tore my colon up after my workouts...

Re: Pumping Iron with Zemekone and Icehog3
 

Tore mine up before ... I'd have to wait after taking it so my ass could explode in the comfort of my own home. :rolleyes:

Not a fan, personally. My body just quit responding to it ... even after taking a break from it and trying it again. Oh well. About to try something new, myself: Jacked. I think it's close enough to the NanoVapor (which my body responds well to) and a helluva lot cheaper. I'll let y'all know next week....

Re: Pumping Iron with Zemekone and Icehog3
 

Good workout this morning.

75 kettlebells (24kg)
75 split jerks (75#)
800 m run

20 min flat.

Re: Pumping Iron with Zemekone and Icehog3
 

What are Kettlebells? I mean I know what they are as a piece of equipment, but exercise wise?

Re: Pumping Iron with Zemekone and Icehog3
 

Dynamic Effort Leg Day

Warmups

Box squats (14"): 135 x 10, 185 x 8, 225 x 3.... Now, on the clock (45sec b/t sets): 225 x 2 for 10 sets. This felt a lot better this week than last. I changed my breathing a little and tightened up my core.

Squats: 275 x 3, 315 x 2. Just wanted to hit a few squats in my state of fatigue.

Rack walk-outs/holds (5 secs): 315 x 1, 405 x 1, 455 x 1, 500 x F, 500 x 1

Kneeling squats, which I'm renaming "Lewinskies": 135 x 8, 185 x 8, 225 x 5, 275 x 5, 315 x 5

Pull-down abs: 170 x 10, 200 x 10, 200 x 8, 200 x 8

Re: Pumping Iron with Zemekone and Icehog3
 

pulled tonight...was an odd workout.
main thing was I trained shoulders/triceps last night and at the end of my workout I did some neutral grip pull ups...about 50 and band pull aparts. So long story short I didnt feel up to pulling heavy but heres how the workout went.
405x3
455x3
495x3
545x3
585x1
635x1
675x1
700x0....pulled to about mid shins and ass shot out bailed on weight
700x0....bar moved about 3 inches...

all in all workout went well figuring I havent pulled heavy in 3-4 weeks honestly maybe longer.

Re: Pumping Iron with Zemekone and Icehog3
 

Great fully body exercise
http://media.crossfit.com/cf-video/kettlebell.wmv