Re: Pumping Iron with Zemekone and Icehog3
 

yea your weird. I think I might make a video as to what is in my bag. Funny thing is the guys I train with make fun of me because I have a small bag compared to the ones they drag about. I always carry everything. I've got a nice Under Armor bag and it's taken a pretty wicked beating. And towel??? That's what old T-Shirts are for.

Re: Pumping Iron with Zemekone and Icehog3
 

Absolute article on getting "yoked"
http://www.elitefts.com/documents/getting_yoked.htm

Re: Pumping Iron with Zemekone and Icehog3
 

There's not a t-shirt out there that will take what I sweat out during a spin class. I hang my towel in the shower after I am done so there's not a mess on the floor.

Anyway, pretty good chest workout this morning. Benched 185x5, 195x5 205x3 (PR Reps). Followed up with some incline, and finished with some curls. Had to use a different bar than normal as people were squatting in the curl stations.

Thank god there are very few NYR folks that show at 5 AM. When I worked out in the evenings, it was absurd this time of year.

Re: Pumping Iron with Zemekone and Icehog3
 

....




I got nothin.




I really got nothin for the people that will see this article, say "OMG! Dave Tate wrote it, it must be true!" And try to follow it.

Re: Pumping Iron with Zemekone and Icehog3
 

Try to follow it? I'm pretty sure he's been SPYING ON ME. :tf :r

Mediocre chest day. Did some floor presses (real, not with leg assist) to failure (even had a spotter for the last couple of sets). Hit 195. Failed 205. Followed that with some DB flat bench, Hammer Strength inclines & declines, pull-overs, DB one-arm rows, and cable rotations (internal and external).

Is what it is.... :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Didn't fall asleep until well after 4AM last night, I am draggin' ass. That being said, I will suck it up and hit the gym in about 20, run around doing day off errands, and play hockey once again tonight.

I need to hibernate. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Then you'd miss :ih season :td

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah...I need to wait until summer, Pete! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Squatting in the curl stations!!! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Well, then you miss :ss season. Maybe hibernate for a month in the spring and a month in the fall?


:ze

Re: Pumping Iron with Zemekone and Icehog3
 

Just because it bears repeating every year:

http://www.joethepeacock.com/2005/01...y-to-do-it.php

Re: Pumping Iron with Zemekone and Icehog3
 

Low energy day, not unexpected after a tough, late game last night. Still got a decent workout...and did barbell curls off the squat rack. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Tom, how much do you curl with on the oplympic bar.

Re: Pumping Iron with Zemekone and Icehog3
 

Not much energy today, and I had already done heavy seated dumbbell curls and EZ bar curls....I did 4 sets of 10 with 155.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice!!

Re: Pumping Iron with Zemekone and Icehog3
 

lol good post my favorite rule
16. SHUT THE **** UP. No one cares what you bench, used to bench, will be benching, etc. and so forth. Write it in a journal at the gym, and if you really need to talk about it, read it aloud to yourself when you get home.

Re: Pumping Iron with Zemekone and Icehog3
 

These should be posted in every gym

Re: Pumping Iron with Zemekone and Icehog3
 

My favorite was some kid asking me what I could bench at the gym a few years ago. I turned it back on him and asked what the most he had ever benched was. He thought for a few seconds and answered "291".

He was a good kid, but everytime I would first see him at the gym after that, I would say in a loud, guttural voice "Twoooo Niiiinety ONE!!!". I think we both got a kick out of it. :r

Re: Pumping Iron with Zemekone and Icehog3
 

lol I did something similar to a guy, who asked me to "work in" before at the commercial gym. His final set he says to me " I need a spot on this one so watch me " he loads the bar up with like 275 or some ****. I ask him if he needs a lift off, he declines. So he un racks the bar brings it down at the speed of light. Now mind you during this speed of light decent, his ass is now at least 8 to 12 inches off of the bench. The bar hits his chest and moves about 3 inches off his chest, which I contribute to rebound off his bird chest. My hands are on the bar and he is screaming " I got this " for about 10 seconds the bar just is stuck there with this guy trembling underneath it. I finally have had enough, and I am frankly tired of the scene. So I yell rack and rip it out of his hands and put it back on the rack. He jumps up off the bench, and before he can even catch his breath he utters 5 different excuses to why he missed this attempt. The only thing I mutter to him is " Don't worry Big Guy you'll get it next time " Mental note, guy is 5'10" 180lbs in 4 pants w/ shoes. So from hence forth I kept calling him "Big Guy" everytime I saw him. Much like Tom, I would yell across the Gym. In the parking lot etc. He stopped going the same time I did to avoid me I think.

Re: Pumping Iron with Zemekone and Icehog3
 

Ooops Benched Tonight
395x3,3,3,3,3
Mil Press w/ 3" bar
4 boards, 515x1 bad job.
dips
cable crap
band work on rotators

ok night tonight. heavy benching for a few others, one guy hit 605 or 615 ( wasnt paying attention )

Re: Pumping Iron with Zemekone and Icehog3
 

Love it, Frank! :r

Re: Pumping Iron with Zemekone and Icehog3
 

100 pullups this AM
swim 300m this AM

Jiu jitsu for a hour this PM
No gi Jiu Jitsu for a hour this PM
Muay Thai for a hour this PM

Re: Pumping Iron with Zemekone and Icehog3
 

Rock the hizzouse, Gerry! :tu :wo

Re: Pumping Iron with Zemekone and Icehog3
 

im back!

Re: Pumping Iron with Zemekone and Icehog3
 

great. :rolleyes: :tf

Re: Pumping Iron with Zemekone and Icehog3
 

It is great! :D

Off today for work training....doing a double tomorrow. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I just did cardio today ... I should have just taken it off. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Cardio IS a day off...unless you are on the ice. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Douché, Admiral. :ih :D

How do I get into forex investing?
 

A piercing pattern occurs when the first session is a black candle, then the second sessions candle opens below the prior session low and closes at least half way above the prior sessions candle real body. How can that be possible in forex because the open of one candlestick is the close of the prior candle? Only in weekends you can have a gap?

Re: How do I get into forex investing?
 

Hi Dorian! Do you work out? Do you like cigars? Do you know you hold the record for the quickest ban in CA history? :)

Re: Pumping Iron with Zemekone and Icehog3
 

rofls
TWOOOOOOO NINTEYYYYYYYY ONNNNEEE!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Re: Pumping Iron with Zemekone and Icehog3
 

OMFG! :r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Had another good workout yesterday. power cleans, close grip bench, some shoulder work, incline dumbbell press, ab work, then ran a mile.

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

Beats...

http://i196.photobucket.com/albums/a...guy_moped1.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r:r:rLMFAO!!!!!

Re: Pumping Iron with Zemekone and Icehog3
 

Back/shoulder work this morning. Bent-over rows, Press, lat pulldowns and upright rows. My lats are shot.

Re: Pumping Iron with Zemekone and Icehog3
 

Need to take tomorrow off due to my early charity hockey game, so I supersetted chest and back today.

Flat Bench - Pull-ups

Incline Bench - T-bar Rows

Incline DBs - Barbell Rows

Weighted Dips - Wide-grip Pulldowns

I am shot! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Assistance night tonight.
Rows
cable stuff
rear delt / upper back stuff
biceps

Re: Pumping Iron with Zemekone and Icehog3
 

Can you guys offer up some good chest workout suggestions? I work chest every time I go to the gym, and it never feels sore, but my torso/chest is not in the shape I want it to be. I usually do the typical bench excercises with 8 -10reps and 4 sets: flat bench, incline, DB press, I occasionally do pushups at my house with these push up bars I have, and sometimes I do pec flys, but they don't seem to target my chest much at all. I'm trying desperately to get rid of the flab on my chest. :su

Re: Pumping Iron with Zemekone and Icehog3
 

How many times a week do you go to the gym Chris? If you are training chest more than every third day, my opinion is you are overtraining it and actually going backwards. My goals are likely different, and I train chest every 4th or 5th day at most.

One suggestion is never do the same routine twice in a row. Vary the exercises used, the order of the exercises, the reps, the rest periods, etc. You have to keep muscles in a constant state of "confusion" or they adapt very quickly to the stress of lifting.

Re: Pumping Iron with Zemekone and Icehog3
 

I go monday, wednesday and friday. If I'm not to sore (legs and arms), I'll throw another day in between. My goal is to get back down to a 34 pants size by losing this belly of mine. Currently I'm a 38(was 34 in high school). And I want my chest to be defined and toned (along with my abs, but that's not what I'm focusing on ATM). When I get to the gym, I normally(lately) just jump right on a bech and work that, then go to legs and do squats, then power cleans, Then I'll go do some pulling excercises, and sometimes I'll go do pec flys and finish off with about a mile of running. Typically, I do a total body workout, I guess. For some reason, I feel like I'm wasting my time at the gym if I just go focus on one area, such as arms or legs. I wouldn't be in there more than 30-40 minutes if I did that.

Re: Pumping Iron with Zemekone and Icehog3
 

You definitely need to vary your chest exercises from workout to workout, Chris. Doing bench presses and flyes every workout will not give you continuous results as your chest will become used to that stress quickly.

Re: Pumping Iron with Zemekone and Icehog3
 

What kind of other excercises do you recommebd?

Re: Pumping Iron with Zemekone and Icehog3
 

I would vary what you start with...upper chest, middle chest, lower chest.

Upper chest is the incline movements...vary from barbell inclines to dumbbell inclnes from workout to workout. Dumbbell movements involve unilateral balance and a different ROM, so they will hit the chest differently.

For lower chest, dips are my favorite...rotate these from workout to workout with decline bench or decline dumbbell.

There are also some machines that are great finishing movements for chest, what you do here would be based on what your gym has to offer.

So maybe workout #1 for chest might include:
Bench press
DB Incline
Flyes

Number #2 could be:
Dips
DB Bench
Cable or machine finishing movement

Number #3:

Incline Bench
Decline Bench
Cable flyes

These are just examples....I believe in "instinctive training", in time you will know what works best for you. Obviously this isn't a suggestion for someone who is looking to make large strength gains, as I see you are more interested in firming up the chest.

Even though strength gains aren't your main priority, I would not train chest more often than every third day. I would also cycle heavier and lighter days, some days striving for 12-15 reps, other days 8-10, based on your specific goals.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks a lot for the tips Tom!

Re: Pumping Iron with Zemekone and Icehog3
 

Let me know if they help, or if you need any other suggestions Chris. :)

Re: Pumping Iron with Zemekone and Icehog3
 

I've been doing pushups and situps everyday for the past two weeks... :r