Re: Pumping Iron with Zemekone and Icehog3
 

Went in, tried to lift. Tweaked something in the right bicep and peck. Not happy about it

Re: Pumping Iron with Zemekone and Icehog3
 

Ice, Aleve and Herf, Dave. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry to hear about that. Howd it happen?

Re: Pumping Iron with Zemekone and Icehog3
 

Pull Day yesterday
575x1 575x1 575x1 Was feeling lazy and just pulled singles.
GHR
Reverse Hypers
Ab Work
Rear Delts
Hammer Curls and Grip work.

Re: Pumping Iron with Zemekone and Icehog3
 

Not sure what it was, just really deep soreness feeling better though. I figure Ill take a few days off hit it on tuesday see how things are going

Re: Pumping Iron with Zemekone and Icehog3
 

Good to hear bro.
If your feeling in the mood, I just picked up one of those roll on icy hot tubes. That stuff is rather intense. Compared to the horse grade crap I have used in the past, its rather strong. 15% menthol. Might be worth grabbing some, get into that deep soreness.

Re: Pumping Iron with Zemekone and Icehog3
 

Apparently I have patelar tendonitis in my right knee, and to a much lesser extent in my left. Doc gave me a strap to wear that will change how the tendon takes pressure. Used it this morning for a somewhat heavy squat/dead day. Felt ok.

Re: Pumping Iron with Zemekone and Icehog3
 

Get some icy hot and advil.

Re: Pumping Iron with Zemekone and Icehog3
 

I have icy hot and will use it more regularly. He prescribed some naproxen, so advil is out for me until this is done, both NSAIDs - does nothing but mess with your liver. Knee feels better after frequent stretching, even after lifting fairly heavy on it.

Deloading week started today with some flat bench, incline bench, cable flys and 21s.

Re: Pumping Iron with Zemekone and Icehog3
 

Maybe instead of deloading, just take a planned week off.
Squats tonight. New guys I'm training with Squat and Pull on the same day. Going to give it a go tonight see how it works out. I've only been training 3 days a week recently. So Mil presses will have to be added either on bench night, or on assistance day.

Re: Pumping Iron with Zemekone and Icehog3
 

I took a week off about a month ago, and I seem to be feeling better lifting on it and using it more, than not. I'm supposed to start seeing a physical therapist this week, so I'll see what (s)he has to say about it.

Re: Pumping Iron with Zemekone and Icehog3
 

Squatting and Pulls tonight.
Squats 505x2,2,2 Had a lot of form issues. They will need some attention
Pulled 515x2 Gased
Pull 515+doubled bands x 0 almost pulled it.
GHR
Reverse Hyper
Abs

I Honestly felt like I only gave 85% tonight. But I did not want to totally destroy myself. It's very different squatting then pulling. But during a meet your deadlift will always be performed with not much left in the tank. Makes sense I suppose.

Re: Pumping Iron with Zemekone and Icehog3
 

Deload week continuted with back/tricep work today. Good to get the blood flowing.

Re: Pumping Iron with Zemekone and Icehog3
 

Much needed off day for me...back at it tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Back at it after taking time off for travel and recovery after the travel. Felt okay in there today -- just squats, kneeling squats, deadlifts, and pull-down abs.

Re: Pumping Iron with Zemekone and Icehog3
 

Haven't lifted in a week. Finally starting to recover from a little bit of sickness, and soreness in the peck...Kinda going through some ideas of how I want to approach the next weeks

I need some new ideas for working out. I'm just getting bored Anyone have anything

Re: Pumping Iron with Zemekone and Icehog3
 

I have a goiter. :r

You have the knowledge, Brother, just switch it up and do a program you haven't done for a long time to get back into it mentally...the physical part is easy for you.

Re: Pumping Iron with Zemekone and Icehog3
 

Light shoulders and a little abs today. Standing press, upright rows, seated press, followed by leg raises. I really don't want to be at work today.

Re: Pumping Iron with Zemekone and Icehog3
 

chest, upper back, shoulders, and arms today. nothing stellar ... but I'm happy to be doing it again. I'll probably just do some cardio this weekend and repeat one day lower, one day upper next week since I leave for Ohio on Tuesday afternoon. :td

Re: Pumping Iron with Zemekone and Icehog3
 

assistance crap a few hrs ago.
nothing special
rows
t bar rows
band pull aparts
band raises
cleans
hammer curls
grip work

Re: Pumping Iron with Zemekone and Icehog3
 

Back day...concentrated on reps.

225 on the Bent Over Rows for 6 sets of 18.

5 plates on the T-bar for 5 sets of 15.

Pull-ups to failure, then some cable work to finish off.

Re: Pumping Iron with Zemekone and Icehog3
 

Looks like a nice pump workout there Tom. Been doing more barbell rows myself. Couple guys I train with think that is what is holding my bench back.

row = grow

Re: Pumping Iron with Zemekone and Icehog3
 

A lot of people don't realize that a huge roll in the Bench is Lats/Tri's

Thats why you see the really big benchers doing a lot of dips with added weight (think belt with plates)

I have in the past always done some sort of row on my bench days as well, but I think I am going to do more concentrated muscle group days

Chest day

Back Day

Shoulders

Legs

Re: Pumping Iron with Zemekone and Icehog3
 

If your bench is "held back", Frank, I shudder to think of what it will be like when you unleash it! :r

Re: Pumping Iron with Zemekone and Icehog3
 

I couldn't agree more. I've recently taken a break from doing dips but they will return to the program shortly.
Right now it's
Squat - Pull - assistance ( mainly GHR, reverse hyper and abs )
Bench - bench variation ( band / chains etc ) tris abs ghr etc
Upper back grip and moderate bicep work , more abs ghr etc

Ya it's kind of weird. I was training with one group of guys let's say mid range powerlifters to now training with elite level guys. And it was weird being told my form was awful and I was full of weaknesses. Was surprising to me to be honest. Hopefully with the problems now being address I can move even farther forward.
It's funny at the old gym benching 400+ was big dog status. Now my heaviest sets are working up sets for these other guys.

Re: Pumping Iron with Zemekone and Icehog3
 

Always enjoyed training with the serious powerlifters back in the day, Frank. Even the ones I could never keep up with provided both inspiration, encouragement and entertainment.

Re: Pumping Iron with Zemekone and Icehog3
 

I hear ya on the entertainment factor. One of the guys seriously takes naps between sets. Like a big land mammal.

Re: Pumping Iron with Zemekone and Icehog3
 

:r

Had a 45 pound plate fall off the rack and hit me above the ankle. It stopped hurting after 5 minutes, but when I got home to hit the shower, my shin looks like a garden snake than ate a lemon whole! I have ice on it now, hope it is just a goofy bruise.

Can't have any leg problems tonight...double header on deck. Hoping we have enough reserves for anyone who can't go two....I know I will be playing both. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Beast!

I decided to hit the Gym today, Did a nice Squat, Leg Curl, Good AM work out
Also supplemented some curls for the gurls,

Tomorrow is off, but will prob. hit tues/wens Thursday off Friday/saturday/sunday Monday off

That is unless I have anymore 4:30 Am nights, like last week

Re: Pumping Iron with Zemekone and Icehog3
 

My schedule is identical to yours, thank goodness my gym is open Thanksgiving. :)

My "lemon" is smaller since icing it...now it looks like a couple walnuts. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck in the games today. Don't skate that ankle into oblivion.

Higher rep chest day for me today. Flat bench 155x12,12,10, incline bench 135x10,8,8. Finished off with some 21s.

Took the weekend off, was supposed to do legs but felt lazy and sat around and baked cookies instead... Also don't want to go hard on my knee until after I meet with the physical therapist - going tomorrow after work.

Re: Pumping Iron with Zemekone and Icehog3
 

Squatted and pulled last night.
squats 515x2,2,2( I think it was more like 530) Thicker bar and heavy duty metal collars. Plus I'm bad at Math and 100 pounds plates confuse me.
Deadlifts- 450x3,1 ( I think it was like 475 because of the above mentioned failure at math)

Worked on some form issues with pulling also. Luckily the form problems are VERY minor with pulling. But as minor as they are they are killing me for weight.
Without going into to much detail. I was doing two things wrong. #1 Getting a big belly full of air at the very top. I.E. Before even grabbing the bar you should take a few deep breaths into your belly while standing. Before I would get set then take a deep breath while hunched over gripping the bar. #2 One you go down grab the bar and ****ing pull...I was grabbing the bar waiting, sometimes straightening my legs out. Just pretty much dicking around before pulling. I was having a lot of trouble getting the bar to move off the floor at first. This problem is going away and the bar feels like it is flying off the floor now.
As silly as something like that sounds, it was taking a lot out of my deadlift. Little things like that can be the difference between 450-500lbs ( strong guy) to 600+( big time)
Abs
Reverse Hyper
GHR

Apparently I have like 6 billion things wrong with my squat form. At least last night I did. I was having some tightness in my hamstring before the workout and didnt get quite warmed up. Either way, I think I'm going to drop the weight some the next 4 weeks or so and work on that. Honestly, after talking to the guys last night, my technique and form are what is keeping me away from cracking some big weights. We shall wait and see I suppose.

Sorry for the long post fellas.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a great spot to work out, Frank. Milk that baby for all it's worth. :ze

Some higher rep back work this morning. HS high row, lat pulldown, bent-over row, and finished up with skull crusher/close grip press/bench dips.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope the new techniques put you even further into the Big Time, Frank. :)

Going to hit back this morning too, Pete. Then I go to work, and finally come home and smoke a Cuaba while watching the Hawks game. :) Thanks Brother.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds good :ss :tu:tu

Re: Pumping Iron with Zemekone and Icehog3
 

I went and tried to bench yesterday, still wasn't feeling great. I have narrowed the soreness down to what I think is my bicep. The weird thing is I feel really strong, but at the top I start shaking, idk if its affecting my balance and thats whats going wrong. I DB inclined benched instead, did more back work and everything was okay, just going to have to take BP out of my workout for a few weeks I guess

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a stability issue, perhaps an injury to the biceps tendon, Dave?

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry to hear Dave. Have you gone to the Dr.'s yet and get it checked?

Bench tonight.
365x3 415x1,1 ( Think I could have moved more weight, definitely left a lot in the tank on the Bench. Was working on some form issues again.) Just when you think your form is dialed in, it can always be improved. Grip / wrist position and foot/heel/lower body drive on the bench are lacking. Comes as a surprise. I thought I did well at this, apparently not.
Close Grip Floor Presses Monster Mini x4 95x3-125x3-145x3
Kaz Press
Weighted Dips
Pec Deck.

Re: Pumping Iron with Zemekone and Icehog3
 

I knew there was a reason I liked going to the gym at 5 AM. Don't have to ever wait for a bar. Oh well, should have gotten up earlier. I got to witness the pleasure of a couple of girls deadlifting, and doing a pretty good job of it, albeit with not much on the bar, only to have one's boyfriend come over and tell them they were doing it wrong and demonstrate a romanian deadlift for them to do... Is it that hard to grasp that it's a different lift?

Higher-volume shoulders today. Arnolds, smith machine upright rows and HS shoulder press. Finished up with some hanging leg raises, never saw a bar to do some presses.

Re: Pumping Iron with Zemekone and Icehog3
 

Commercial gyms make me want to ****ing puke.

Re: Pumping Iron with Zemekone and Icehog3
 

I haven't gone to the drs. yet. and Prob. won't

Im haven't been back, but going to go this afternoon. Im going to just take Bench Pressing out of my workout and focus on some imbalances I have Biceps, hamstrings etc.

Prob. hit a lot of shoulders and back

Re: Pumping Iron with Zemekone and Icehog3
 

Assistance tonight...Nothing special...
First time I've stepped on a scale in weeks.
What I was hoping to weigh (~245)
What I actually weighed (253.7)

God damnit. Im going to chalk a good bit of that up to turkey day. And the outrageous amounts of pipe / ice cream/ and beer I've consumed in the last 36 hours.

Feeling like a Bloatmonster. And looking like one too.

Re: Pumping Iron with Zemekone and Icehog3
 

Managed not to overeat on Thursday, was good. Too much starchy food though, and not enough veggies.

Doc says my blood pressure is too high at 140/90 and I need to bring it down, so I'm going to have to increase the amount of cardio I do. To that end, spin kicked my ass this morning. Getting older sucks.

Re: Pumping Iron with Zemekone and Icehog3
 

Just wait, Pete! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry to hear that. You think it's entirely fitness level? Or are there stress / genetic issues that might also be causing it?
I'm pretty lucky my blood pressure, cholesterol and all that other crap are perfect. Actually last time I went my Dr. was kind of confused about my weight and not having issues with blood pressure. My cholesterol was actually below normal, which was hard to believe with the red meat in my diet etc.

Re: Pumping Iron with Zemekone and Icehog3
 

Stress and genetic issues are definitely contributing, both my dad and grandfather are on BP meds, my dad since his late 20s.

Weight/fitness/diet are the only things I can control. So I'll do what I can with those and see how I do after a few months. I'm going to do everything possible to avoid going on BP meds.

Anyway, higher volume leg day today, squats, deads, finished off with some adduction/abduction work.

Re: Pumping Iron with Zemekone and Icehog3
 

Apparently I killed the thread with all the medical talk :tf

Was supposed to be a heavy chest day today, took me a while to get into it. Flat bench was off, did 185x5,195x4,4. Almost lost the last rep of the second set. Incline was better. 175x5,185x5,5. Finished off with some bar curls. Very tired today.

Re: Pumping Iron with Zemekone and Icehog3
 

Nah everyone is in Turkey Day slumps I suppose.
Last night was squat pull.
Squat 415( I think )x2,2,2,2,2 Form work was the key tonight. Next week 20-30lbs more and more volume and more form work !!!! hurray!!!!

Pull 617x1 (PR) Lack luster bullshit Squat work made me destroy the pull. This was done with a 1 3/4" handle bar. So I have no idea what the carry over would be with a comp bar. Grip is there x10

Reverse Hyper
abs
GHR ( I suck at these )

Next week no pulling and squat form x10

Re: Pumping Iron with Zemekone and Icehog3
 

Nice pull Frank! Spin for me this morning, sweating my a$$ off.

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy back day this morning. Nothing too special, bent over rows, lat pulldowns, HS low rows, finished up with some dips. Herfing tonight!:ss