Re: Pumping Iron with Zemekone and Icehog3
 

When does your insurance kick in, Dokk?

Re: Pumping Iron with Zemekone and Icehog3
 

Me either, I hurt my hand yesterday playing in a football game. ITs all swollen and can barely move mother thumb....Gosh I'm such a wuss...my 18 yr old self would kick my ass today!

Re: Pumping Iron with Zemekone and Icehog3
 

One more month. :hn

Re: Pumping Iron with Zemekone and Icehog3
 

Just wait, Brother. ;) :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

Hope it clears up before you need a doc, Dokk.

(Who's there?) ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Okay ... that made me chuckle. :p

Re: Pumping Iron with Zemekone and Icehog3
 

:D

Re: Pumping Iron with Zemekone and Icehog3
 

Some back volume work this morning. T-Bar rows, lat pulldowns, HS low rows. Finished up with some supersetted tri work - skull crushers, close grip press, and bench dips. These volume days are kicking my azz.

Re: Pumping Iron with Zemekone and Icehog3
 

Had one of the best moments in gym history today. I was warming up and this very attractive 20 somthing year old (girl 1) walks up to her equally attractive 20 something year old friend (girl 2) on the elliptical machine. Girl 1 starts rubbing Girl 2's glute's and says how nice they are. Girl 2 responds that feels really good. Girl 1 gives girl 2 a nice smack on the rear and says it is so nice I cannot resist. Girl 2 laughs and says that feels too good. Then they laugh and the experience is over.

I was dead stopped in my tracks just watching this go down. It only lasted at the most a minute, but I wondered if A. They knew people could hear them and B. Thank god I could hear them :D

Re: Pumping Iron with Zemekone and Icehog3
 

Damn, I woulda had to run into the bathroom and not waste the wood...

Benched tonight. Flat then some incline. 395x3. I had some extra reps in me for sure but I figured better save some up. I benched on Fri., but I'm training with an older powerlifter now twice a week so had to change things up again.

I stopped training with a few of the jackass a few months ago, but the new gym has a few seasoned powerlifters that work out there. One of the guy has a 750 bench, and grand squat. So I think I'll settle down there for awhile.

I squatted out of the monolift (dokk ) and it kicked ass. been awhile since I squatted out of one. Really makes me hate walking the weight out.

Re: Pumping Iron with Zemekone and Icehog3
 

holy crap! I would have loved to see that in my gym!

Re: Pumping Iron with Zemekone and Icehog3
 

I shed a tear of joy.

Haven't been to the gym since before I got sick. I hope I can hit it once or twice before I leave for Chicago next week. Leave for DC this Friday, though, too. :(

I can't wait for December 7th -- all the traveling will be done and I can get serious about my training again.

Re: Pumping Iron with Zemekone and Icehog3
 

Kickin' some ass, Frank! :tu :D

Re: Pumping Iron with Zemekone and Icehog3
 

How long you in DC for?

Thx brother!

Re: Pumping Iron with Zemekone and Icehog3
 

Just the weekend.

Re: Pumping Iron with Zemekone and Icehog3
 

Volume shoulder day for me. DB OH Press, Upright Rows, Front/Side Lat raises and finished off with some ab work.

Re: Pumping Iron with Zemekone and Icehog3
 

Got home from doctors I have a viral cold. Pointless to even go to the Dr.'s he said get some advil. muceniex (sp?) fluids and go to sleep. Sleep hardest part. No pulling tonight resume program on Monday. Might sauna it up tomorrow. No weight loss or anything crazy. 251lbs... lol Bodyweight is stuck right at 250 regardless of how crappy I eat. Which I guess is good. 7-8 pounds of weight to cut before a contest.

Theres a push pull contest about an hour away week before thanksgiving. I may compete. If not I will be there, guy I train with is a judge at it. Nothing huge, but might be a decent comp to hit.

Talked to a guy last night on the phone. He said he only pulls every other week, but squats heavy every week. something new to think about.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope you feel better by Monday, Frank.

Hit chest hard today, following it up with a hockey game tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope you feel better soon Frank!

Had a good workout today. Bench, power cleans to overhead press, shrugs, lots of ab work, back extensions, pec flys, and cardio. My abs and lower back are really feelin it right now.

Re: Pumping Iron with Zemekone and Icehog3
 

Yea hoping it clears up the next two days for sure. Good luck at HOOOKEY ( canadian impersonation )
Next time you work out. Do your power cleans first, but do them low weight and high rep for a good warmup. Does a good job getting your body fired up.

Re: Pumping Iron with Zemekone and Icehog3
 

I'll try that! They sure do get my heart rate up! I love power cleans, but I hate em. lol

Re: Pumping Iron with Zemekone and Icehog3
 

They do the same for me also. I was always worried about getting gased doing them. But I usually just put 135 on the bar and do 3-4 sets of 10 reps. After that im soaked.
Cleans are good for ya get ya a big upper back and traps.

Re: Pumping Iron with Zemekone and Icehog3
 

The only problem about doing high rep cleans are when you become tired and your form goes make sure you do not jeopardize your back to get extra reps..

Weirdly for me *Maybe its because I have done them for a long time* but I feel like I actually use better technique when I use heavier weight. I think when I am warming up I am not really focused, and I almost do like a muscle up mix reverse curl, upright row clean mix...

I actually prefer to do snatch pulls because I feel the technique is easier, and you have to do use good technique to be able to do it

Re: Pumping Iron with Zemekone and Icehog3
 

Spin this morning. Been a while since I've gone and with a different instructor. Really kicked my a$$.

Hope you're feeling better, Frank.

Re: Pumping Iron with Zemekone and Icehog3
 

Ya I agree with ya there definitely. That's part of the reason I'm using such light weight. Snatch grip is a little uncomfortable for me. A lot of times, I will do hang cleans to cut out part of the lower body movement. I've been doing them at least once a week now, and my GF said my traps and neck were getting bigger so, I think I might be onto something here LOL!!!

Re: Pumping Iron with Zemekone and Icehog3
 

lol, I just do them with 105-115lbs. I try to increase weight on each set, but by the time I get to the last one, I'm worn out. lol I noticed last time I did the power clean-overhead press that my traps killed me for like 4 days! I'm really hoping to increase their size and definition. I've never been a fan of hang cleans for some reason...

Re: Pumping Iron with Zemekone and Icehog3
 

What do you do when you wake up with a massive Guinness and Jameson hangover?

Heavy back workout, of course. But I'm glad it's over. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds good to me :tu

Final day of my volume week today, doing some squats and deads. Doing squats at an appropriate weight for larger numbers of reps really takes it out of me like nothing else does. I could barely dead, I was so beat after. Anyway, squatted for 245x10,255x10,265x10, then deads for 275x5, 315x1. Had every intention of going for 8-10 reps at 275 and I barely made it through 5. Figured since I couldn't make it through the volume at 275 I would go heavier and do low reps. I barely got the 315 up and couldn't get up the second rep. Decided I was done for the day, walked on the treadmill for a bit, stretched, and went home. Dunno if it was the squats, my general stress level, spin yesterday, whatever. Just beat as hell. Oh well, heavy chest day tomorrow. Looking forward to it :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Have a good one, Pete! :tu

I am off the gym tomorrow after 7 straight days...looking forward to that! :r

Re: Pumping Iron with Zemekone and Icehog3
 

I hit it hard on sat. I have been doing some T bar rows, decided to switch it up and work some bent over rows..I am sore..I dig it need more work with these on my pressing days

Re: Pumping Iron with Zemekone and Icehog3
 

I love to row! :D

Re: Pumping Iron with Zemekone and Icehog3
 

Not sure what's going on with me. Either I am more tired overall lately, or I am getting much better intensity in my workouts, because I am upping weights, but I am just beat as hell after, and am not getting through as much of the workout as I expect to.

Anyway, heavy chest today, bench for 185x5, 195x5, 205x2(PR Reps), then incline DB at 80x5x2. Tried to go a third set of incline presses, and just couldn't get the damn things up after I got in position. Decided I was done with chest for the day, did some bar curls at 85x5, 90x5, walked, stretched and went home to shower.

Re: Pumping Iron with Zemekone and Icehog3
 

First day in the gym in two weeks. Took it easy after literally dreaming of squatting last night. :r

Box squats
45 x 5
95 x 5
135 x 5
185 x 5
225 x 4

Added monster-mini band...

225 x 3

Took out boxes, upped to "light" band (+70lbs @ top)

225 x 3
275 x 1, 1, 1

Decided I wanted to do some banded deadlifts after that; so I got the "light" band on there real tight/stretched. I'm guessing that it added over 100lbs at the top ... probably more like 120-140 given that they add 180 to a bench press when doubled over and about as tight as they were on this.

135 x 5
225 x 5
275 x 4
315 x 3
365 x 0 -- couldn't straighten out all the way at the very top
365 x 0 -- same thing. legs were locked out; but it wasn't legal.

Took the bands and the 25s off and was gonna rep out 315; but did 2 reps and realized that my body had enough. :r

Finished off with 4 sets of pull-down abs.

Felt good to be back. I'll do some upper back and arms stuff tomorrow ... maybe some DB chest work. Sadly, I'll be traveling Wednesday through Sunday and won't be able to lift until next Monday. :td

Happy lifting to all! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Glad you got back in Dokk....too funny, I dreamt of lifting last night too.

Pete, are you get many rest days in?

Re: Pumping Iron with Zemekone and Icehog3
 

I am on a 4 day/week rotation, one week each volume, heavy, light. I will usually try to go to spin at least one of the other days, sometimes two, so I get 1-2 rest days every week, sometimes 3. I also took a week completely off about a month ago.

I'm getting good lifts, but both yesterday and today I was completely spent before the end of my workout, which is unusual for me. I have been going with more intensity, especially on heavy days, since I only will go heavy on a given area once every three weeks.

It's only been the last two workouts that I have noticed it, volume legs yesterday, heavy chest today. I'll take tomorrow off and go heavy back on Wednesday. I also wonder if my light days have maybe been more medium than light... I'm not sick *touch wood* and I've been getting normal sleep for me - about 7 or 7.5 hrs/night during the week.

Re: Pumping Iron with Zemekone and Icehog3
 

I am a firm believer in "listen to your body", Pete. If you have had a couple workouts in a row where you felt like you ran out of gas early, might not be the worst thing in the world to throw in a couple extra rest days over the next couple weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

I agree with you Tom. Even more so if you are at the gym and you feel like you aren't 100% for a lift stop there. In the same sense you feel you can bust out a few more reps or another set why not take advantage? Listening to your body is a very important part of this game.

Re: Pumping Iron with Zemekone and Icehog3
 

Squats tonight.
550x3
assistance crap then bounced.

We used a different bar, was much larger in diameter and I have a tough time getting it set up on my back. Other than that things went decent. Used my new knee wraps on the final set. Did a half ass wrap job but they were nice.

Re: Pumping Iron with Zemekone and Icehog3
 

geeze! I could'nt stand with 550 on my back!

Re: Pumping Iron with Zemekone and Icehog3
 

Nice. We have a fatter-than-normal bar and I have the same complaint. I've adapted to it by this point; but I long for the day I can use something like a Texas Power Bar. :dr

Re: Pumping Iron with Zemekone and Icehog3
 

nice little chest/back day

275x8
275x8
290x8
290x8
305x8

Bent over rows
Dips
Some sort of chest press machine
Incline DBS

Re: Pumping Iron with Zemekone and Icehog3
 

We talked about it last night. Buddy was telling me with the small to large bar diameter guys tend to have trouble sitting it on their back. So to overcompensate they let there upper back get loose. Something to think about when you use a real squat bar. Stay tight!

Re: Pumping Iron with Zemekone and Icehog3
 

Back today, nothing amazing - but I felt ok. Didn't drop off like I did last couple of workouts. Gotten a bit more sleep last few days, so maybe that helps some. Been tired as heck lately - it's a bit weird to me, being tired and crawling in bed at 9ish and going right to sleep, but I think that I need to do that for a bit. Did bent-over rows, lat pulldowns, HS low rows and finished up with some dips.

Re: Pumping Iron with Zemekone and Icehog3
 

I've been having the same problem pete. I need at least 10-11 hours of sleep to feel rested lately. Thing is, it's hard for me to get that much. I usually can only get 6-7.

Re: Pumping Iron with Zemekone and Icehog3
 

I usually manage between 7-8 night before off days, and 6-7 before lifting days, since I am at the gym at 5, so up by 4:40 or so (up by 5:45/6 on off days). But since I am usually not home from work until almost 7 (hour commute each way), in bed by 9 barely gives me time to digest my dinner. Maybe I should skip dinner and get in bed by 8 every night :tf

Re: Pumping Iron with Zemekone and Icehog3
 

Maybe just eat a smaller dinner?

Re: Pumping Iron with Zemekone and Icehog3
 

THe harder I push myself the longer coma I go into when I sleep...

But I get better sleep. I feel mentally better, physically sore. I know I got some good work..

The hardest thing for me is when I lift I crave food like a junkie..I never thought about this, till Tom was telling me he craves red meat when he lifts a lot...My red meat intake is substantially more when I start lifting heavier...I think its my primal instincts kicking in:r

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not a big red meat eater, usually not more than once a week. But I will have chicken, turkey, pork or fish every day. I definitely eat more when I am lifting, and more still when I am consistently lifting heavy.

Re: Pumping Iron with Zemekone and Icehog3
 

I hear ya on the red meat. I try to eat red meat at least once a day. Granted doesnt always plan out like that, but I try to eat enough.
Pressed last night.
405x4 ( first two went quick last two were slow and painful )
Incline
Swiss bar Presses ( First time ive done these, only went to 225, but Felt a lot more in me really enjoyed the movement)
Tricep Ladder

Re: Pumping Iron with Zemekone and Icehog3
 

Good workout this morning. Press for 115x5,135x4,4(Tie PR), Upright Row for 115x5,5,5, Shrugs for 320x5,360x5,5 and finished off with some strap leg raises. Good times.

Now going to see a different doc about my knees. Wonder what he'll say about my heavy squat day tomorrow...