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-   -   Pumping Iron with Zemekone and Icehog3 (http://www.cigarasylum.com/vb/showthread.php?t=1131)

PeteSB75 10-23-2009 08:24 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by The Professor (Post 613968)
Ridonkulous Day: DE Legs + DE Chest

I'm traveling this weekend; so since I'm going to be missing my usual DE chest day, I decided to do both today. Stupid? Probably. LoL!

DE Legs

Parallel Box Squats
Bar x lots
95 x 8
135 x 5
185 x 5
225 x 3
245 x 3
255 x 3 x 8 sets

Banded Squats
185 + mini band x 3
185 + monster mini x 3
185 + light x 3
225 + light x 3
275 + light x 3 x 2

Pull-down Abs
12 x 4 sets


DE Chest

Bench
bar x lots
95 x 5
135 x 5
135 x 3 x 8 sets (2 wide, 3 medium, 3 close ... on the clock)
135 x 5
185 x 3

Tried to do some 3 board presses, but didn't have boards and the 10# plates I wrapped together weren't very balanced. I almost dropped the weights on my face. Ugh.

Tried 205 after that; but my CNS was just shot -- just couldn't "turn it on" to get the weights back up. Oy. I'd been lifting for almost 2 hours at this point. Talked with the trainer guy who was spotting me. He has an MA in kinesiology. Then did some support exercises.

Overhead cable extensions with v-bar: 8 x 3 sets
Face-pulls: 10 x 3 sets
Cable upright rows: 8 x 3 sets
Hammer curls: 10 x 3 sets
Barbell shrugs 10 x 2 sets

I'm beat and won't ever try that again. Stupid. stupid, stupid.
Sounds like a good day at the gym :ze

I slept in this morning, up at 6 to shower, scarf down some oatmeal and head off to the train to work. Gonna have to fit a leg workout in some time tomorrow between a bar mitzvah in the morning and a herf in the afternoon. Guess that means going at 8 before everything starts. Getting up early on a Saturday sucks.

BigFrank 10-23-2009 02:32 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Just be home today pete.

RIsmoker 10-23-2009 02:35 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Sets of 10 at 225 for deadlift isn't much.......

icehog3 10-23-2009 02:36 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Shoulders and arms today, still can't do legs yet with my hamstring injury...it ia actually more sore today than yesterday. :mad:

PeteSB75 10-23-2009 02:50 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by BigFrank (Post 614448)
Just be home today pete.
I wish. Should have called in sick today...

BigFrank 10-23-2009 02:51 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by RIsmoker (Post 614453)
Sets of 10 at 225 for deadlift isn't much.......
at least your deadlifting, most people avoid it because it's hard work. Hard work will get you stronger and bigger.
Quote:
Originally Posted by icehog3 (Post 614457)
Shoulders and arms today, still can't do legs yet with my hamstring injury...it ia actually more sore today than yesterday. :mad:
Stay off of it as long as ya can Tom. Ya dont wanna re injure or injure yourself even more brother. grab a tennis ball or a lacrosse ball and some icy hot dig into that bastard and slather it up!!! Then take 4 ibuprofen and call me in the morning :r:r

BigFrank 10-23-2009 02:51 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by PeteSB75 (Post 614483)
I wish. Should have called in sick today...
Have someone get your mail...Today...

The Professor 10-23-2009 03:05 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by BigFrank (Post 614485)
Stay off of it as long as ya can Tom. Ya dont wanna re injure or injure yourself even more brother. grab a tennis ball or a lacrosse ball and some icy hot dig into that bastard and slather it up!!! Then take 4 ibuprofen and call me in the morning :r:r
Yup. I'm a firm believer in tennis balls. Gonna go roll around on mine in a few, methinks. And don't forget the agua. :D

Head is finally coming out of the haze from this morning.... CNS is f.r.i.e.d.

BigFrank 10-23-2009 03:09 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by The Professor (Post 614507)
Yup. I'm a firm believer in tennis balls. Gonna go roll around on mine in a few, methinks. And don't forget the agua. :D

Head is finally coming out of the haze from this morning.... CNS is f.r.i.e.d.
Smoke a cigar. Pete has a few extra to share.

The Professor 10-23-2009 03:22 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by BigFrank (Post 614512)
Smoke a cigar. Pete has a few extra to share.
Ha! If only ... gotta clean the house for a guest tonight and pack for travel tomorrow. :hn

At least I'll get to sleep on the plane. :rolleyes:

BigFrank 10-23-2009 03:43 PM
Re: Pumping Iron with Zemekone and Icehog3
 
lame...Notice Left, October 23, 2009, 10:04 am

No...

icehog3 10-23-2009 04:42 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by BigFrank (Post 614485)
.

Stay off of it as long as ya can Tom. Ya dont wanna re injure or injure yourself even more brother. grab a tennis ball or a lacrosse ball and some icy hot dig into that bastard and slather it up!!! Then take 4 ibuprofen and call me in the morning :r:r
Good advice, Dr. Frank...thank you Brother. :)

PeteSB75 10-23-2009 07:44 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by BigFrank (Post 614566)
lame...Notice Left, October 23, 2009, 10:04 am

No...
Sorry man. I'll pick it up tomorrow. They don't leave packages here.

Mugen910 10-23-2009 07:53 PM
Quote:
Originally Posted by icehog3 (Post 614628)
Good advice, Dr. Frank...thank you Brother. :)
Runners use a massage stick (www.thestick.com)..that helps really work hamstrings from easy angles. If you have a mini basket ball or mini soccer ball..rolling ontop of that works well also.

*update on me*
Been working out...nothing crazy...
Posted via Mobile Device

BigFrank 10-24-2009 08:12 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by PeteSB75 (Post 614788)
Sorry man. I'll pick it up tomorrow. They don't leave packages here.
Who said it was a package for you?

PeteSB75 10-24-2009 12:28 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by BigFrank (Post 615261)
Who said it was a package for you?
The slip in my mailbox...

The package I got when I went to the post office today:

http://img101.imageshack.us/img101/6342/001cu.jpg

Thanks a lot man! Looking forward to trying out the chalk on my deads and cleans.

Had a great workout this morning. PR day for me in squat and dead - first time I've ever done an actual 1RM. Squatted 315x5,335x5,345x5 (PR). Deadlifted 275x2,315x5 (previous PR at 2 reps), 365x1(new PR) took me three tries to get it up, but it felt great to do it.

Done after that, stretched and went home to shower/eat.

icehog3 10-24-2009 02:51 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Congrats on the super squat day Pete! :tu

JohnnyKay5 10-24-2009 03:30 PM
Re: Pumping Iron with Zemekone and Icehog3
 
animal packs.. great stuff

zemekone 10-24-2009 04:04 PM
Re: Pumping Iron with Zemekone and Icehog3
 
today 100 pullups in less then 30min and jiu jitsu...

icehog3 10-24-2009 04:05 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Attaboy, Gerry! :tu

zemekone 10-24-2009 04:11 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by icehog3 (Post 615678)
Attaboy, Gerry! :tu
im just trying to matter...

icehog3 10-24-2009 04:14 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by zemekone (Post 615683)
im just trying to matter...
You always do. :)

zemekone 10-24-2009 04:18 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by icehog3 (Post 615684)
You always do. :)
:D

icehog3 10-24-2009 04:20 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by zemekone (Post 615689)
:D
Ganz says "Woof"!

BigFrank 10-25-2009 07:04 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Glad everything made it safe Pete. Gun show yesterday at the gym, might burn up some assistance / shoulder work today unsure right now.

PeteSB75 10-26-2009 06:22 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Deloading chest and biceps today. Hit some flat bench, incline dbs, cable flys and finished off with some 21s. Light days always seem to go so fast.

BigFrank 10-26-2009 03:40 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Squatting today, felt terrible. Back got nasty tight and was all over the place hitting depth.
I think starting next week I am going back to box squats while training alone.

Note to Dokk. 315 for reps with bands is nasty...had double lights on tonight, after heavy squats at it was intense.

icehog3 10-26-2009 05:18 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Hope the box puts you back in the groove, Frank.

Did rows for the first time since pulling my hamstring. A little tight, but I was still able to go 6 plates on the Tbar for sets of 8. Finished with dumbbell rows and pull-ups. Decided to switch back from the White Flood to the NOExplode for at least one cycle, I haven't been on NOExplode for probably a year. Feels like the first time. :r

Rkyro 10-26-2009 06:18 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Woah, a gym thread. How have i overlooked this. Let me jump right in ; )

Started another bulk about 4 weeks ago in an attempt to put on some more muscle.
Today was Chest & Tris I still felt alittle tight from Back & Bi's yesterday morning. I took me a good 3 light sets to finally warm up. Flat Bench went well with 245lbs as my working sets. Moved on to smith incline, chest press and flys. Working sets for tris went with 100lb skull crushers, two arm dum extensions and dips.

Rkyro 10-26-2009 06:20 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by icehog3 (Post 618466)
Hope the box puts you back in the groove, Frank.

Did rows for the first time since pulling my hamstring. A little tight, but I was still able to go 6 plates on the Tbar for sets of 8. Finished with dumbbell rows and pull-ups. Decided to switch back from the White Flood to the NOExplode for at least one cycle, I haven't been on NOExplode for probably a year. Feels like the first time. :r
I remember the first time i tried no explode, Boy does it give you the jitters. It had me seeing black spots the very first time i took it

GhostRyder 10-26-2009 09:36 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Marathon #2 in the bag. Looking forward to my return to the gym later this week. Once I can bend my legs again that is..

icehog3 10-27-2009 12:34 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by Rkyro (Post 618583)
I remember the first time i tried no explode, Boy does it give you the jitters. It had me seeing black spots the very first time i took it
You best not even try White Flood then! :r

PeteSB75 10-27-2009 06:28 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Deloading week continued with some back work today. Cable low rows, barbell rows, lat pulldowns and finished up with some tricep work, doing skull crushes, close grip press and bench dips.

The Professor 10-27-2009 07:29 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Just cardio and abs today -- pulldown abs, rope crunches, & db standing oblique raises. 3-4 sets each at the working weight.

Feel like I'm coming down with something. Maybe it's just the smokey casino and traveling that's catching up. Probably should have deadlifted the sick outta me today. If I'm still feeling "off" this afternoon, I might head back in for DL medicine. ;)

icehog3 10-27-2009 08:17 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Feel better Dokk. :)

DavenportESQ 10-27-2009 10:33 AM
Re: Pumping Iron with Zemekone and Icehog3
 
I took the past few days off because I had been hitting it hard for 6-8 weeks and wanted to change up my sets and reps.

Today

Flat Bench

5x10@275 on the bench.

Just really happy with my work capacity right now. Seemed a lot of that extra warm up sets of 20-15 reps really paid off. I felt energized and think I could have added another set.

I also noticed that I did my workout much faster, included more assistance/support exercises. Just really juiced about progress

I plan on using this 5x10 for about 4-5 weeks. Then probably start working down into 8's then prob. down to 5's and maybe after christmas set up for some 3 rep maxes We'll see how everything goes

icehog3 10-27-2009 02:00 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Kickin' ass, Dave! :tu

BigFrank 10-27-2009 03:23 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by The Professor (Post 619297)
Just cardio and abs today -- pulldown abs, rope crunches, & db standing oblique raises. 3-4 sets each at the working weight.

Feel like I'm coming down with something. Maybe it's just the smokey casino and traveling that's catching up. Probably should have deadlifted the sick outta me today. If I'm still feeling "off" this afternoon, I might head back in for DL medicine. ;)
Go sit in the sauna with a gallon of water ( add some gatorade powder to it ) and sweat that **** out. Don't walk outta there till the gallon is gone.

This may seem totally random but, I had the ick last year ( Tom did also if I remembers, we both were big babies about it a lot of tissues needed ) anyways, someone told me to do that. I thought it was bullshit then after 2 weeks of feeling the ick, I did it. Sat in the sauna for about 2 hours. Pounded a gallon of water with some pedialyte mixed in it. Went home slammed some nyquil and went into a 10 hour coma. Woke up felt like a million bucks. Ick was officially gone.

The Professor 10-27-2009 03:53 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by BigFrank (Post 620015)
Go sit in the sauna with a gallon of water ( add some gatorade powder to it ) and sweat that **** out. Don't walk outta there till the gallon is gone.

This may seem totally random but, I had the ick last year ( Tom did also if I remembers, we both were big babies about it a lot of tissues needed ) anyways, someone told me to do that. I thought it was bullshit then after 2 weeks of feeling the ick, I did it. Sat in the sauna for about 2 hours. Pounded a gallon of water with some pedialyte mixed in it. Went home slammed some nyquil and went into a 10 hour coma. Woke up felt like a million bucks. Ick was officially gone.
Hmmm ... may be a use for the "princess gym" after all. :hm

Thanks for the tip, Frank. I may go do that here this evening.

icehog3 10-27-2009 05:36 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by BigFrank (Post 620015)
Go sit in the sauna with a gallon of water ( add some gatorade powder to it ) and sweat that **** out. Don't walk outta there till the gallon is gone.

This may seem totally random but, I had the ick last year ( Tom did also if I remembers, we both were big babies about it a lot of tissues needed ) anyways, someone told me to do that. I thought it was bullshit then after 2 weeks of feeling the ick, I did it. Sat in the sauna for about 2 hours. Pounded a gallon of water with some pedialyte mixed in it. Went home slammed some nyquil and went into a 10 hour coma. Woke up felt like a million bucks. Ick was officially gone.
I know my plan if I get the crud again, Frank. :)

The Professor 10-27-2009 07:58 PM
Re: Pumping Iron with Zemekone and Icehog3
 
I just tried it. I couldn't make it to the end of the gallon for a couple of reasons. (1) I was feeling a little pukey from all the liquid. (2) my heart started beating in such a way that I felt my body was telling me I'd reached my upper limit. I think I was in there something like 40 minutes. I wish it was a steam room and not a dry sauna, though. steam would have cleared out that gunk in a jiffy.

I'll report back on my results tomorrow....

BigFrank 10-28-2009 01:54 PM
Re: Pumping Iron with Zemekone and Icehog3
 
I always sweat nasty in a sauna. Never been in a steam room before.

PeteSB75 10-29-2009 06:37 AM
Re: Pumping Iron with Zemekone and Icehog3
 
I've never tried a sauna. Used the steam room many times though, and it's heavenly.

Anyway, deloading shoulders today - almost ready to get back to lifting again. DB press, upright row, side/front/press superset. Finished off with some leg raises. Would have done more abs, but I was late getting in to the gym this morning.

PeteSB75 11-01-2009 10:19 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Last day of my deloading week today, legs. Squat and Dead, though I don't know how much deloading I really did today, squatting at 265 and deadding at 285... Good lifts though. Start volume week tomorrow.

icehog3 11-01-2009 10:30 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Off day from the gym for me...good timing, my lower back is kinda tweaked again. :mad:

BigFrank 11-01-2009 05:13 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by icehog3 (Post 626571)
Off day from the gym for me...good timing, my lower back is kinda tweaked again. :mad:
sorry to hear Tom. Been down that road before. Sucks big time feeling your pain.
:(

The Professor 11-01-2009 05:30 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Tomorrow morning is going to be interesting. I keep having coughing fits ... especially later in the day/evening. Hopefully I can keep things calm enough to do some squatting.

icehog3 11-01-2009 09:14 PM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by The Professor (Post 627040)
Tomorrow morning is going to be interesting. I keep having coughing fits ... especially later in the day/evening. Hopefully I can keep things calm enough to do some squatting.
I have done lots of "coughing workouts" over the years. I get a few looks, a few concerned questions...and often feel better afterwards. ;)

PeteSB75 11-02-2009 07:02 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Hope you're doing better today guys.

First day of volume week for me, flat bench at 155x12,12,12, incline dbs at 60x12,10,10, cable flys and finished off with some 21s. I was totally spent.

Got home, in the shower and my arms were so tired I had a tough time shaving... Good times!

The Professor 11-02-2009 07:07 AM
Re: Pumping Iron with Zemekone and Icehog3
 
Quote:
Originally Posted by icehog3 (Post 627292)
I have done lots of "coughing workouts" over the years. I get a few looks, a few concerned questions...and often feel better afterwards. ;)
I didn't go this morning, Admiral. Perhaps tomorrow. I was just coughing so bad last night that I couldn't stand the thought of going in this morning. Perhaps an uninsured visit to the doctor's is in order.... :td


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