Re: Pumping Iron with Zemekone and Icehog3
 

Squats Monday 537x5 Knee wraps on this one, it was brutal. Broke blood vessels in one eye.
Did some other ****.

Benched tonight, did some assistance crap too. Was rather tired tonight, been working 10hr days ( i need to moneys )
415x1,1,1 Each one sucked my balls on the flat bench.

Re: Pumping Iron with Zemekone and Icehog3
 

I wouldnt even be able to lock out 415. Way to go!

I tried box squats for the first time the other day. Apparently, I tend to go lower when I squat normally.

Re: Pumping Iron with Zemekone and Icehog3
 

Do you look like Dracula now, Frank? :)

Back to the gym tomorrow after an off day today, felt crappy after working until 4AM last night....hoping to sleep it outta me tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Record-setting day at the gym -- I FINALLY hit 455 on deadlift. :wo

Happy lifting to all and a very merry Christmas. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

:wo :tu WTG Dokk!!!

Had a good chest workout, strength is down just a little after my layoff, but I felt stable and I think it will come back quickly.

Re: Pumping Iron with Zemekone and Icehog3
 

Merry Xmas to everyone in the workout crew. Pretty tired today from 12oz curls. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Merry Christmas Frank and all.

I hit back before hitting the 12 oz. curls, some reps on bodyweight pull-ups, heavy one-armed rows, and finished with high rep sets on bent over rows. I earned my sweet potatoes! :r

Re: Pumping Iron with Zemekone and Icehog3
 

http://www.flexcart.com/members/elit...-gripz-400.jpg

Got these for X-mas :) Looking forward to using them today at the gym. They make the bar fatter so you build strength in your grip and forearms. I would just wrap towels on the bar but that got dangerous for a lot of exercises.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice! Are they abs plastic or something?

Re: Pumping Iron with Zemekone and Icehog3
 

I don't know what they are made out of.. Here's a description. http://www.flexcart.com/members/elit...d=223&pid=3181

Re: Pumping Iron with Zemekone and Icehog3
 

They grip the bar from the inside I assume, Christos? Otherwise I would think they would just spin with your range of motion?

Re: Pumping Iron with Zemekone and Icehog3
 

Yea they grip on the inside. They are sized perfect to hold onto the bar.

Re: Pumping Iron with Zemekone and Icehog3
 

Let us know how you like 'em, Christos...I am off to the gym in 5.

Re: Pumping Iron with Zemekone and Icehog3
 

Funny ... me, too, ADB. On Thursday, I rant into a guy who was planning to do some heavier legs today and I foolishly offered to join him. :r Still a little tight from the heavy deads the other day; but I'll see what I can do. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Not too heavy, today on legs; feeling a little constrained by (a) doing the deads the other day and (b) having tight, weak hams from taking the last couple of months off (which is the last time I'll use that excuse).

Full Squats
45 x 15
135 x 10
185 x 10
225 x 7

Cheater Squats (off a bench)
315 x 12
365 x 10

Full squats
315 x 5

Cheater Squats
405 x 7

Finished it off with some calves and various weighted abs stuff. Not a bad day; not a great day.

Re: Pumping Iron with Zemekone and Icehog3
 

Pull after squatting. Then there will be no worries. Fat grips are decent to have in your bag for training at commercial gyms. Don't get in the habit of using them all of the time. I would say use them every 2-3 workouts. Also be prepared to discover how weak your grip truly is.

Couple more days of sitting on my ass then its back to the grind. Easy squats this week with some serious deadlifting. Going to try a new PR or Two. lol

Re: Pumping Iron with Zemekone and Icehog3
 

Go for it, Frank! You're gonna KILL those PRs -- I feel it! :tu

Just for the record, everyone: My goal over the next 6-8 weeks:

Dead: 500
Squat: 405-455
Bench: 225

1100-1200 total. That'll be sweet for a fat pansy-liberal college professor. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Wrecked my shoulders today with a high rep day. Seated militarys at 165-185 for reps, 70 pound dumbbell presses for reps, and some heavy barbell and dumbbell shrugs.

I earned my leftovers. ;)

Looks like Frank and Dokk have some PRs in their near futures! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Well, after returning from 29 palms, I'm back in the training routine.
wide bench- 135-165, 20 reps per.
incline dumbbells 35-50 for reps
flys 25 for reps
decline bench 135-155, 20 reps per
push ups to failure
and a 4 mile run for a kick in the stamina-pants.
Tomorrow it's back to the mma routine. Time to dust off the 4 oz gloves and prayer book.

Re: Pumping Iron with Zemekone and Icehog3
 

I figured I'd just post. I've just been cutting weight with mostly running and for the past week swimming. Want to tone up a big before I start pumping iron. Back in high school I got a lot bigger, but retained a lot of the flab, but not this time! Hopefully I can get my running on pace, right now I'm only doing about 4 miles a day, but I want to get it to at least 7. I'm considering doing a sprint triathlon sometime tsoon as well

Re: Pumping Iron with Zemekone and Icehog3
 

Good job Mike, and good luck Kevin! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

It's a Shame your not closer Dokk, could get those #'s in less than a month. You'll have to get the Misses to tape some of your heavy movements. Send 'em over to da boss :r

Check this out there Brother. http://www.elitefts.com/documents/the_yoke.htm
Put some real meat on that neck!!!
And you know damn well I'm gonna smash up some weights, gotta do it or I'll have no excuse for the bloated belly....

Was going to do a bench for cash meet Jan. 30th, but the Union needs brothers to do the Polar Bear plunge...So looks like I'm doing that...Not to mention it's my birthday. So I'm going to get smashed S faced drunk and jump in the Bay here in Jan...I love it. I'll post a link up for you guys if ya wanna toss a couple of bucks my way in the way of donations, it's for special Olympics.

Re: Pumping Iron with Zemekone and Icehog3
 

Finally took the bandage off my thumb. I think I'm going in tomorrow morning, we'll see how I do after two weeks off.

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck Pete! :tu

Off day for me after 4 straight, on the comeback trail...back in tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Off day for me also. Going to hit it hard tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Real rough day for me, today. Tried to hit a dynamic legs day -- really just focusing on depth, form, and a lighter weight. Threw some bands on, too, so I had a little extra at the top. All done on progressively lower boxes. After that, kneeling squats. Problem is, my lower back was so sore (the muscles, not the bones) that I had to stop. Went and rode the bike in pain for 10 minutes; but the tightness/spasms finally let up. Feeling much better now. :r

Chest and tris tomorrow....

Re: Pumping Iron with Zemekone and Icehog3
 

Hope your back is all better later, Dokk.

Re: Pumping Iron with Zemekone and Icehog3
 

Hit a nice chest day, but the bicep is still hurting a little bit so I stayed away from Benching. Did a lot of different "body building" exercises...

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to here your back in the swing of things Dokk. Also David too. Hope the bicep heals quickly.

Squat / Pull.
Squat 447x3,3,3 Form was good, didnt want to over tax myself from last week.
Pulls 400x1 500x1 555x1 620x1??? Struggle once it got to my hips, got sloppy small hitch on it over my quads. Everything was there, just sloppy and a little taxed. No pulling next week. Or light deload.
GHR
Abs
Calves

Re: Pumping Iron with Zemekone and Icehog3
 

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.

Re: Pumping Iron with Zemekone and Icehog3
 

It comes back fast though, Pete, a week and a half and you should be right back where you were.

Re: Pumping Iron with Zemekone and Icehog3
 

Word ... unless you fall down the stairs, which slows down your recovery a little. :r

Chest today. Didn't warmup my tris properly and felt a bursitis-ish flareup, which made me adjust my workout a little. That said, my pecs were feeling good, as were my shoulders. Since my tris were sore, I skipped a full tri workout and did some pulls to complement the pushes -- nothing heavy, just for reps.

Tomorrow is "off," which will probably just mean cardio.

Re: Pumping Iron with Zemekone and Icehog3
 

Refresh my memory...21's?

Re: Pumping Iron with Zemekone and Icehog3
 

Bicep curls with a bar, 7 reps from down to parallel, 7 from parallel to up, 7 full range. http://www.youtube.com/watch?v=Fqu_rEnfbPU

Re: Pumping Iron with Zemekone and Icehog3
 

Oh I didn't know those are called 21's. I do them in sets 6. They are brutal. I'll have to go to 7 now :) thanks!

Re: Pumping Iron with Zemekone and Icehog3
 

A week is good to take off, anything more than that you will feel a little rough. But think about it like this, time off now will add more time later. Or at least that is what I tell myself. Coming from a guy that screams and yells and snorts nose tork and try to destroy my body...:r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Good back and bi workout yesterday. I did a ton of shrugs, pull downs/ups, and bicep exercises. Can't wait for Thursday (leg day).

Re: Pumping Iron with Zemekone and Icehog3
 

Row, row, row your lats day.

T-bars

Barbells

Cable

Dumbell

:ze

Re: Pumping Iron with Zemekone and Icehog3
 

Great workout tonight.

close grip bench

21's

power cleans to over head press

seated press

situps

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and legs in the AM....I need some sleep! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Volume shoulder and back work this morning. Bent over rows, press, lat pulldowns and upright rows. Damn, that makes for a very tough combo.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm heading in for back ... little worried how this is gonna go given the fresh(ish) ink on my forearm. Who wants to put money on how long it takes for the tattoo to start oozing blood this morning? :r

Re: Pumping Iron with Zemekone and Icehog3
 

I bet that it doesn't :)

Re: Pumping Iron with Zemekone and Icehog3
 

And you would be right, sir! :tu

But damn ... the pump on my forearms was insane and it felt like the tattooed arm was just going to explode. :r

Mediocre day in the gym, otherwise.

Re: Pumping Iron with Zemekone and Icehog3
 

Hope you were blood-free, Dokk.

Great last workout for 2009, rep day for shoulders and legs and had a lot more energy than I thought I would.

Here's to kick-ass lifting and working out to all of us in 2010! :ze :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Hell yea. Hopefully I'll be able to shed the weight I need to in 2010!

Re: Pumping Iron with Zemekone and Icehog3
 

I'm with you on that Chris, getting married in July and would like to drop about 25 lbs. So here's to lifting weights and kicking ass!

Re: Pumping Iron with Zemekone and Icehog3
 

Yea, I weigh 225. I want to get down to about 190 of mostly muscle. I at least want to get my stomach in decent shape.

Re: Pumping Iron with Zemekone and Icehog3
 

Benched last night. Rather uneventful. Just getting some work done.
Bench- 387x3,3,3,3,3
Mil Press
weighted dips
Pressdown
Rotator band work.

Hope everyone has a decent night, just gonna kick back with some pizza and a few guinness' tonight. Gym tomorrow early on my day off most likely.

Re: Pumping Iron with Zemekone and Icehog3
 

Well last night was about as eventful as it can possible get for a married guy with two kids. I drank two guinness ate a pizza and promptly passed out before 11pm. By passed out I mean no teeth brushing, flossing or any of that. Hope everyone had a decent and safe night.

Trained today at the Hole ( gold's ) I don't know why but today was volume city day.
Rows - worked up to 405
pull downs
more pull downs
more rowing
side and rear delts
calves
biceps
forearms
walked on the treadmill for 30 minutes.

:tu