Re: Pumping Iron with Zemekone and Icehog3
 

Nice! Get that row going. Don't be afraid to go a little heavy, use a little body english if need be.

Wed was Bench day
435x1,1,1 Meh
Incline
Weighted dips
Cables
I think that's all that I did...lol

Tonight was assistance night.
Rows
Mil Press
Chain Snatches ( describe these later )
Band pull aparts
pull ups
grip work
bicep stuff

Chain snatches, These are like an upright row/rear delt/ lateral exercise. Well make a long story short, we have some anchor chain, must be 1 inch diameter links at least. 1 length I would say weighs 50-60 pounds. So what we do is grab the chain a little wider than shoulder width, and pull it up and when you get to your collar bone you try to rip the chain up and apart. SO, yeah it really has no name, and it's some crazy exercise. Only thing I know is it hammers my middle delts, traps, and rear delts. I like it, plus its a chain which makes it hardcore.

Re: Pumping Iron with Zemekone and Icehog3
 

Up to about 185 last time. Getting a little shoulder work on it to get it started moving. Definitely a tough exercise.


Sound like fun :ze

Cutting back to 3 lifting days a week again, to give me more cardio days, so full body today. Squats, press and dead today. Squats felt very heavy at 315/335, so I didn't push weight. Press was good at 135x5,4. Dead, also good at 315x2,1. First time I've done that much without straps, thanks to a little chalk from Frank :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I would recommend treating the row like the other compound movements, high weight low reps.
You can always do some t bar rows or chest supported rows for hypertrophy, but the free weight row should be done for power IMHO.

Glad to be of help there brother. Might be worth following a template similar to me. Squat and pull on one day then bench then mil press / assistance. At first it was rough because of the volume and time spent at the gym, but Im enjoying my time away from the gym now.

Re: Pumping Iron with Zemekone and Icehog3
 

Heading in for the first time in a while. Between travel for work and travel for bereavement, it's been a while 5 weeks. I think I've managed to spend maybe 3 days in the gym in the last month (plus another 3 days at a hotel gym). PLUS, before that 5 weeks, I spent little time in due to being sick as a dog.

So what's happened to my body? Went from respectably strong for a fatty to just a fatty. Went from regular fatty to orca fat. Oh ... and I'm sure my endurance is shot to sh*t (not that it was stellar to begin with).

My road to recovery? This week is about loosening the body back up with cardio, stretching, and the Couture circuit workout. I'll probably do this circuit today, wednesday, and friday, with cardio (recumbent) before and after. tuesday, thursday, and next weekend will be just cardio and abs.

Next week, I'll start the Westside again. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Better man up Dokk

Re: Pumping Iron with Zemekone and Icehog3
 

:r

I'm working on it. This morning's cardio + conditioning kicked my ass big time. LoL! It was not pretty....

Re: Pumping Iron with Zemekone and Icehog3
 

believe it or not, I'm sore from yesterday and I didn't do sh*t. :r I guess that's what taking so much time off does to you.

cardio, abs, and cardio today -- 20 minutes recumbent, 160+ weighted reps (100 cable rope crunches, 30 pull-down abs, and 30 db oblique raises), then another 20 minutes of recumbent.

I'll try that circuit again tomorrow....

Re: Pumping Iron with Zemekone and Icehog3
 

I'm shifting to 3 days/week again, just because I want the extra day for cardio to try and bring my BP down. So, I need to adjust my split. So, you squat and pull, then bench and other chest, then press/back stuff?

Deloading this week - bench, incline bench, curls. In and out in < 1 hr including stretching.

Re: Pumping Iron with Zemekone and Icehog3
 

dropped a 5lb plate right on my big toe while working out in my buddy's basement. :c You gotta see my toe..:pu

My routine consists of:
squats + shoulder press
bicep curls, overhead tricep extensions?
Row then chest press (w/elastic bands)

I'm assuming I need to throw in some ab workouts eventually ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Cardio is overrated lol!
Yes right now my routine looks like this
Mon-Squat, Deadlift, Abs, lower body assistance
Wed- Bench, Tricep / assistance
Fri-Row, Mil Press, Upper back and Biceps ( been doing grip work on this day also recently )

Some guys Do not like Deadlifting and Squating in the same day. If you did not want to do that I would just Squat bench then pull and toss mil in after your deadlifts or something.

Re: Pumping Iron with Zemekone and Icehog3
 

I know! :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Finally got back in the gym today. Did Mostly machine chest stuff, felt really good. Did a little CG bench and felt good. but I didn't even try to attempt real bench pressing, I could tell I still have some issues....Tomorrow shoulders/arms or maybe full body day

Re: Pumping Iron with Zemekone and Icehog3
 

I'm fine with squatting and deadlifting on the same do, do it now. Looks like a good split. I'm planning to take the week of christmas off, so I'll switch up after that. Thanks!

Just spin this morning for me.

Re: Pumping Iron with Zemekone and Icehog3
 

Deloading back day. HS low row, lat pulldowns, t-bar rows. Finished up with dips.

Re: Pumping Iron with Zemekone and Icehog3
 

fell down the stairs last night; but I still went in to do some cardio and that circuit (the one I did monday). it was fine. my conditioning is already improving. I'll keep this up the rest of the week/weekend and start actually lifting again next week. I'll probably do a standard 4-day split this first week, just to see where I'm at with each lift. then I'll get going on something like a westisde program (maybe).

oh ... and I think I have a lifting partner for chest days now. more on that later....

Re: Pumping Iron with Zemekone and Icehog3
 

Got a nice little shoulder workout yesterday

Did 4-5 sets of 15-20 reps

DB Shoulder Press
Bradford Press
Front Delt Raises
Side Delt Raises
Upright Row
Shrugs
Sitting Maching Shoulder PRess

Re: Pumping Iron with Zemekone and Icehog3
 

Fell down the stairs? What's going on down there, Dokk?

Hoping to be well enough to get back into the gym next week, miss it lots.

Re: Pumping Iron with Zemekone and Icehog3
 

I just slipped ... it was stupid. I usually fall going *up* the stairs. I probably should have grabbed a better pain killer for today. Sitting in this chair in my classroom is starting to hurt. But like I've said before, I'm a p*ssy. :p

Re: Pumping Iron with Zemekone and Icehog3
 

I've got Vicodin. ;) :D

Re: Pumping Iron with Zemekone and Icehog3
 

DrMS left a percocet out for me; but I forgot to grab it. :td

Re: Pumping Iron with Zemekone and Icehog3
 

Newman!

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Hopefully all those MAWs heading your way will help dull the pain...

Re: Pumping Iron with Zemekone and Icehog3
 

Press was last night
465x1 I dont remember if this was a PR or not, but it was heavy and it felt slow as hell
Incline
Weighted Dips
High rep Cables

Nothing special other than the heavy bench night. Going to deload/volume work for a few weeks then roll back into it hardcore again. May just do some light band pressing.

Dokk you should try Westside for skinny bastards, its a decent program. It pretty much is westside for drug free guys. Original westside is designed for top of the line athletes and guys who do a ton of test.

http://www.defrancostraining.com/articles.html

Re: Pumping Iron with Zemekone and Icehog3
 

I know the cigars you sent me sure helped, Pete. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Don't spend that money all in one place though :r

Re: Pumping Iron with Zemekone and Icehog3
 

Assistance stuff last night. No Military Pressing, shoulders were rather sore from heavy benching.

Re: Pumping Iron with Zemekone and Icehog3
 

Thinking tomorrow may be my return day to the gym after 12 days recovering from my leg injury/infection. Wish me luck. :)

Re: Pumping Iron with Zemekone and Icehog3
 

wishing luck, Admiral. :gl

just got back. cardio, random lifts (good AMs, chest press, shrugs), cardio.

time to eat. :dr

Re: Pumping Iron with Zemekone and Icehog3
 

So I was planning to take the week between Christmas and New Year's off from the gym, since I'll be traveling and all. I guess different plans were made. I was chopping carrots last night for a salad, Sarah's parents were coming for dinner. I was apparently not paying enough attention and took off a sizable chunk of my left thumb. Luckily Sarah's mom is a nurse, so after we decided that the hospital wouldn't be able to do much for me other than bandage, we made a quick trip to CVS for supplies, patched me up, and had dinner, only slightly delayed...

In any case, I won't be lifting for at least a week, maybe more, depending on how long this takes to heal up. I'm going to try going to spin on Wednesday, but since my office Christmas party is Tuesday night, I'm guessing that won't happen, so I'm actually off for the week.

Re: Pumping Iron with Zemekone and Icehog3
 

Damn ... that sucks, Pete. I hope you heal fast. Is it too soon to joke about you ironically being "all thumbs"? ;) Seriously, though, heal soon brother.

First day not completely goofing off. Did squats, working my way up, for a half hour or so. Didn't get up that heavy -- 275 is where I stopped, I think. I didn't want to push it ... especially since my lower back is still hurting from falling down the stairs. :r

Did some rack walk-outs to see what the weight felt like on my back. They were fine. I think I stopped those at 455 or so. Piece of cake. :tu

Did some deadlifts and a bunch of weighted abs stuff after that. Stretched, took my PWD #1, and left. :su

Chest & tris tomorrow.... :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Ouch Pete! post a pic! :)

Here's the hand injury I got middle of this year that screwed me over for a while...
http://i23.photobucket.com/albums/b3.../badcut002.jpg

oh, and ive been lazy as **** the last two weeks. havent been to the gym once. :(

Re: Pumping Iron with Zemekone and Icehog3
 

I didn't take any pics last night. I just wanted to get it covered up to stop the bleeding.

Re: Pumping Iron with Zemekone and Icehog3
 

Electrical tape that ***** up and lift anyways I say.

Squat Pull Today
SQ-505x2,2,2,2,2,2
Pull- 405 ( double mini's on each side ) x 1,1,1
GHR
Reverse Hyper
Abs

Re: Pumping Iron with Zemekone and Icehog3
 

Heh, normally I would agree, but I took a pretty sizable chunk out. Probably removed about 1/4 inch slice, so it's a bit more than just skin :( Took me almost an hour to get the bandage off last night as it had stuck to the wound, running water over it and soaking it to remove clotted blood. Finally had to rip it off and take some new skin/clotted blood with it.

Re: Pumping Iron with Zemekone and Icehog3
 

Pete, I just got over 5 days in the hospital with cellulitus from something not much different. Keep a close eye on it and if it starts to look more red or more swollen, see a doc right away.

Re: Pumping Iron with Zemekone and Icehog3
 

I hear that. Would really suck to have it get infected. It looked ok last night and this morning when I changed the bandage. Put some neosporin on it to keep it from sticking, as well as keeping it disinfected. It was bleeding more than enough to clean it when it happened, and the knife was clean, with just some carrot on it. I'm already on anti-inflammatories for my knee, so there's not much swelling. And at least it doesn't hurt much...

Re: Pumping Iron with Zemekone and Icehog3
 

Hope it heals quick and easy, Pete. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Make sure to burn it out with peroxide a couple times each day. I think the best thing to do when you do have to bandage it up is to use some non stick gauze. Neosporin will dry up fairly quickly and you'll be right back to tearing the bandage off. I know how painful that is! :(

Re: Pumping Iron with Zemekone and Icehog3
 

benched on wed, nothing special

last night was assistance crap at the commercial crap hole gym.

anyone else been lifting?

Re: Pumping Iron with Zemekone and Icehog3
 

Going back in about an hour for the first time 2 1/2 weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to hear ya back in the swing of things Tom. Last night I dubbed the Tom workout. I think I did about 6 variations of rows and back movements hahaha. Looked a lot like your back workouts.

Re: Pumping Iron with Zemekone and Icehog3
 

That sounds like oen of mine, Frank!! :D

I was happy with my first workout back. Only lost about 6-7 pounds during my hosptal and down time, and my strength was not down much at all. I hope to be back where I was within a week or two.

Re: Pumping Iron with Zemekone and Icehog3
 

Eat like a horse the next two weeks. I mean over eat. You'd be surprised what happens when your body is getting back in to the swing of things with a calorie overload.

Re: Pumping Iron with Zemekone and Icehog3
 

That works for me, Frank! :D

Re: Pumping Iron with Zemekone and Icehog3
 

First back workout since the layoff, kept it to 15 sets with T-Bar rows, barbell rows and pull-ups. Endurance has suffered, could only get 10 pull-ups per set after rowing.

Took Frank's advice afterward and had a steak, egg whites with chorizo, hash browns, and 8 grain toast with peanut butter.

Have hockey practice in a couple hours...good thing is that the best Texas BBQ in IL is along the route home, so brisket, here I come! :dr

Re: Pumping Iron with Zemekone and Icehog3
 

If Texas BBQ is what you crave, Admiral, I have just the thing. :banger


Glad to see you're back in the swing of things. I'm still working on getting there after basically 2 months off. I'm gonna do another week or two of the "standard" 4-day split before hitting it westside style again. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Load up Tom. Your body will thank you later.

Re: Pumping Iron with Zemekone and Icehog3
 

Did chest, arms, and a little back and legs today. Felt good to get back in!

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Dokk....feel good just getting in. I look forward to Texas BBQ...IN TEXAS! :D

A pound of beef brisket, baked potato, Texas chili, slaw and beans. And I am still hungry, Frank! :r