Re: Pumping Iron with Zemekone and Icehog3
 

Will do! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Welcome to training 3 days a week my friend. So little time, so much to accomplish.
First off not to be a jerk but at your age training everything three times a week is going to be too much for you to handle. We could go into recovery time etc, but you are not being specific enough and doing too much in one day. Break your training down. Train smart. Notice I said Train not Lift Weights...
I would break your training down. Along with those three days I would add a 4th day dedicated to active recovery and cardio. After all you want to get some tone action back on track which is going to be losing weight and adding some muscle. Unless you are some freak with baggy skin...yuck.
Tom posted a good split for training chest. Although I would drop 1 exercise per session. The reps range can be tricky. Some guys grow with low reps, while some get stronger. To carry along with getting some "tone" work in, I would try to keep your main exercise ( any compound movements ) relatively heavy, 6-10 reps. Everything there after I would shoot for higher reps 12-20. Remember now your going 3 days a week. You're older, and if your like most folks you have zero time. So using exercises that allow you to get the best bang for your buck are what is going to work. 3 days a week remember. I agree with Tom as far as keeping it fresh, but this may be for guys who have a little more time under the bar.

The main exercise should be done with lower reps, but not low to where your form is sloppy dick all over the place.
Monday-
Squat
Lunges
Super set Leg curls w/ leg ext
Abs
Low intensity cardio 30min-40min

Wed-
Bench
Dips
Super set Cable cross overs w/ Pressdowns
High intensity cardio 15min-20min

Friday-
Deadlift
Mil Press
pull ups
super set bicep curl w/ calves and abs
low intensity cardo 30-40min

Wild Card day #4 Cardo low intensity 30min-40min
don't forget to warm up properly and to stretch after workouts.

Give it a shot. Keep your diet in check.
For Bench you could rotate between flat, incline or the same with dumbbells. Squat I would just squat, you could rotate with front squats. Deadlift, just deadlift maybe rack pulls or deficit pulling. Mil. Press could be done with barbell or dumbbells, do not do behind the neck presses. Remember though, if you are going to use dumbbells use them correctly. Dumbbells were not intended to be used to shorten ones range of motion to handle heavier weights, they were intended to give people a greater range of motion. ( I say "were" because no matter where to you people perform dumbbell chest exercises with a shortened range of motion and to be honest it's ****ing stupid. )

Re: Pumping Iron with Zemekone and Icehog3
 

Squat and dead this morning. Had a tough PT for my knee on Friday and have another on Monday, so nothing too outrageous.

Re: Pumping Iron with Zemekone and Icehog3
 

You mean like the people who grab 120s, have someone help them up with them, and then just barely bend their elbows before pushing them back up? That sh*t is awesome. :banger

:r

Did a dynamic chest day -- 8 sets of 3 reps @ 60% with varied grips on the clock (crap ... just realized I left my watch velcro'd to the bench!). DB flat presses. Bent-over barbell rows. Reverse, close-grip bent-over rows. High, wide-grip bent-over rows (for rear delts). Machine flyes (makes me feel strong :r). Superset internal & external shoulder rotations on the cable thing. I think that's it.

I should have done that stuff yesterday; but I was too lazy and felt a tad under the weather. Tomorrow is max effort lower. Think I might do some kneeling squats to fry my glutes. Maybe some heavy stiff-legged deads.

We'll see what I'm feeling like tomorrow....

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Frank! I wouldn't say I'm older though. I'm just 25, but 6 years of no workig out after high school ruined me. I just started working out again early last year.

Re: Pumping Iron with Zemekone and Icehog3
 

Oh my bad, I thought you were in your late 30's. But upon reading your post again, that is your pant size...Doesn't matter much though, with your experience and level of conditioning it will still benefit you a great deal.

Re: Pumping Iron with Zemekone and Icehog3
 

I wish my pants size was my age! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Not me!! :r :r

Had a super strong shoulder workout today, went heavy for low reps and got high reps instead. Wish every workout was like that. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

I'm with Dokk on this one, at least for another year or two. Then my pant size needs to stay the same, and not increase with my age... :tf

Re: Pumping Iron with Zemekone and Icehog3
 

Got my ass handed to me by the squat today. 455 is really loud when you have to dump it on the safety bars of a power rack. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Not as loud as you snapping in half woulda been I'm sure :D

Re: Pumping Iron with Zemekone and Icehog3
 

Naw ... I'm fat enough that my gut would muffle the sound. :r :su

Re: Pumping Iron with Zemekone and Icehog3
 

The sound of the initial snap maybe, but not the screaming. There would be lots of screaming...

Re: Pumping Iron with Zemekone and Icehog3
 

fair enough. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Did I mention the screaming? :ss :ze

Re: Pumping Iron with Zemekone and Icehog3
 

T-Bar slipped out of my hands with 5 plates+ on last week, just glad my feet weren't in the way. Just got some good natured grief from my buds at the gym, and I could give a **** what the posers there thought. :r

Re: Pumping Iron with Zemekone and Icehog3
 

:r

You kill me, Admiral! :salute:

Re: Pumping Iron with Zemekone and Icehog3
 

I almost killed ME, Dokk! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Right there with you, bruddah! :r I've got a bit of a burn on my back from where the bar scraped me on the way down. :r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

Yowser....I have done that too, no fun Dokk!

Re: Pumping Iron with Zemekone and Icehog3
 

Anyone have a suggestion for a very sore shoulder? It kills me to bench, flye, etc. I just wish I could get a cortisone shot, but that ain't gonna happen. I even purchased a $100 pillow with a cavity for my arm to put less pressure on the shoulder. Any OTC gels, sprays, etc any good? Front/side of shoulder is what really hurts.

Re: Pumping Iron with Zemekone and Icehog3
 

I had serious shoulder problems in both shoulders years ago. Is there a reason you can't get a cortizone shot, Hugh? I had two shots in each, about 2 weeks apart, and haven't had shoulder problems for many years, just from the one series of shots.

Re: Pumping Iron with Zemekone and Icehog3
 

There's not a lot to go off of from that. What happened? Need a little more detail. Have you gone to a Dr. yet? Is it just extremely sore? Is it caused by repetitive motion i.e. from work related tasks? Gym injury?

With all that said for temporary pain relief I would say advil or generic equivalent and some icy hot or something like that.

Re: Pumping Iron with Zemekone and Icehog3
 

Monday's Training
Squats
537x3,3,3 Felt like I was squatting a little high, having some hip issues. It's due to my new drive to work ( 90min+ per day )
Pulls
315x1 405 x0,1(both done with quaded minis)
Leg Ext
Abs
Calves
GHR
Reverse Hyper...

Played around with a few band set ups tonight. 4 plates + quaded minis was pretty brutal form had to be spot on for that. Tried to do 3 plates with quaded minis and quaded micro minis and it was a ****ing mess.

Just pounded a huge steak with some leftover carb combo mess sort of casserole.

Re: Pumping Iron with Zemekone and Icehog3
 

Yes, I have talked to my doc about this. He just told me to take it easy. I told him I felt maybe I had a torn rotator cuff, but he didn' think so. I don't think he would be willing to give me a cortisone shot, but I might ask for one, as this shoulder has been bothering me for a good year now.

Not really sure what happened, can only surmise that "pitching" without proper warmup might have contributed. And perhaps sleeping on that side? Dunno, other than it really does bother me. Sometimes I move wrong, and boy, I almost yell in pain!

I wonder if working out through the pain actually makes matters worse, but I know that two weeks off(when I was away from home) didn't help matters.

The more I think about it, the more I think I should insist on a cortisone shot.

Re: Pumping Iron with Zemekone and Icehog3
 

I would honestly get a second opinion. If you have the option I would see a specialist. Pain for almost a year is a little fishy. I would wait for the shot, until you have exhausted all other options. Could you pinpoint where exactly the pain is coming from? or is it too much radiating pain? If it's from throwing a baseball there are a lot things that could have gone wrong with your shoulder.

Re: Pumping Iron with Zemekone and Icehog3
 

It was a little bit of fun, Admiral. :r :ze :su

Re: Pumping Iron with Zemekone and Icehog3
 

Deloading a bit this morning. Bench, incline, bar curls and finished off with some dips. Dips were tough this morning. Gotten used to doing them on back day when my triceps are not already tired.

Re: Pumping Iron with Zemekone and Icehog3
 

man i need to get back in the gym..gettin a tad bit flabby

Re: Pumping Iron with Zemekone and Icehog3
 

Grandpa Freddy Bear! :D

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

Ripped up back with some high rep pull-ups, heavy cable rows and dumbbell rows. Saved a little gas for hockey tonight.

Shoulders and arms tomorrow, then Friday off...much needed after 7 days straight.

Re: Pumping Iron with Zemekone and Icehog3
 

benched tonight
2 board 465x1 500x1,0
First time I've had 500 in my hands took it once to the 2 board felt good. Second time, had zero pop.
inclines
mil press
peck deck
press downs
band work

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job, Frank! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Very nice Frank!

Deloading continued this morning with shoulders and back. Press, bent-over rows, upright rows, lat pulldowns. Talking to one of the guys at the gym about these 300 workouts, which he has started doing with his son. I might have to try that to drop some bulk. Anyone done it?

Re: Pumping Iron with Zemekone and Icehog3
 

Nope, link?

Re: Pumping Iron with Zemekone and Icehog3
 

So after going straight to the computer stores and home all wekk to fix my computer(has been crashed since Friday due to some bullshit update from MS. First real issue I've ever had with Vista). Had to replace the hard drive. I ended up just installing 7 on this new hard drive. Anyways, I finally got to the gym today. I'm going to go friday and saturday to make up for my missed days this week. Had a good workout tonight.

started off with bench
95x15 115x15 125x10 135x7(close grip)

assisted dips
4 sets of 10. This tweaks my bicep for some reason. I had to increase the assistance weight so my bicep wouldnt hurt.

Machine pull downs

back extensions

25 minutes of cardio

Re: Pumping Iron with Zemekone and Icehog3
 

This is what the guy was talking about.

Re: Pumping Iron with Zemekone and Icehog3
 

a) Pullups - 25 reps ok
b) Deadlifts with 135lbs - 50 reps ok
c) Pushups - 50 reps meh
d) 24-inch Box jumps - 50 reps no
e) Floor wipers - 50 reps meh
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps you got kettlebells?
g) Pullups - 25 reps why again?

I have two problems with it.
#1 Deadlifts are the only exercise done for lower body with weights.
#2 "challenge to your daily routine" ya do that everyday and get ready to overtrain.

Other than that, it wouldn't be a bad idea to do maybe once-twice a week tops. Remember diet and cardio/conditioning will never be replaced 100%. Not bad to use for something to break the boring mess of cutting up.

You really wanna lean up? Lift heavy and run ****ing hills.

I would read this article if you are interested in doing something similar http://www.tmuscle.com/free_online_a...with_complexes

Re: Pumping Iron with Zemekone and Icehog3
 

I figured I'd do bar clean/press rather than use kettlebells, as I don't have any and don't really want to go buy some. I'll check out the article. As far as cardio, once I'm done with my physical therapy for my knee, I'll be going back to spin 2-3 times/week.

Diet is pretty good as long as I stay away from sweets and don't drink too much. Getting married in July and want to drop about 20lbs by then, so I'll be going to an only wine and white liquors policy - which works anyway since I like scotch and vodka. Normal food day for me:

banana before workout
protein shake and oatmeal (milk, blueberries, walnuts or almonds) after
wheat toast with peanut butter mid-morning
fairly substantial lunch - ordered out at work - usually a sandwich and fruit/veggie
apple and cheese as afternoon snack
dinner usually chicken or pork or turkey, salad and another veggie or two, no carbs

Re: Pumping Iron with Zemekone and Icehog3
 

This worked well. My pecs are getting sore today. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Pete you train in the A.M. ?

Re: Pumping Iron with Zemekone and Icehog3
 

Squat and Pull Tonight
Squat 562x1,1,1 Meh thought I could have done better here.
Pull 365+Doubled Minis x1,1,1,Miss,1

Tore up my mini bands. Sucked because I think they are shot. Oh well I'm out 20 bucks or so. Word to the wise, bands are easily torn, shredded or what ever when they are abused. Going to go with chains for some time now.

Re: Pumping Iron with Zemekone and Icehog3
 

I pulled this morning. 135 x 10, 225 x 10, 315 x 7, 405 x 3, 455 x 1 (owned it), 475 x 0 (my hands were shredded), 475 x 0 (got it off the ground, but my hands just hurt too much). Followed that with 315 x 5 x 3sets ... just for good measure.

Did some abs stuff, then some bent-over rows, then some foam roller.

I almost threw up today. :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Shredded shoulders today...seated military, standing military, rear delt raises and shrugs. Tomorrow is an easy day...arms and legs. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah. On workout days, I'm up at 4:40/4:45, eat a banana, wake up a little, roll into the gym (across the st from my apt, one of the reasons I bought it) when they open at 5, finish up by 6-6:15, go home and shower, then off to catch my train. Means I'm in bed by 9:30, 10 at the latest, but that's ok.

I was lazy this weekend, went for a few long walks, enjoyed some sunshine, but no lifting of non-liquid weights.

Back at it this morning. Volume chest/arms day. Flat bench at 155x12x3, incline bench at 135x12,8,10, 21s at 45,55 and dips bwx5,4,4. Could barely finish my dips, my arms were shaking so much.

Re: Pumping Iron with Zemekone and Icehog3
 

Dokk, if your planning on doing heavy singles you should drop some of the volume while working up.
For instance your going to hit 475 for singles
135x5
135x5
225x3
225x3
315x3
405x1
Then move right to your heavy singles. If you are going to do volume work, do volume work. If you are going to pull heavy pull heavy. You could also think about it like this.
1350+2250+2205+1215+455=7475 total pounds before heaviest work load.
675+675+675+675+945+405=4050 total pounds before heaviest work load.

Also, I would avoid the "good measure" work loads. After taxing your body on your heaviest set. Your body only remembers what 315 feels like. Instead of the 475 you should have smoked.

Only reason I say this is because I think your two failed attempts, should have been three singles, but you tired yourself out while warming up.
The way it was explained to me " warm up then get the ****ing job done, quit pissing your time away" this is what was said to me when I went from 495 to 545 instead of just jumping to my heaviest set.
You should eat your large protein shake before going to the gym. Unless you plan on going in and just doing some fasted cardio.

Re: Pumping Iron with Zemekone and Icehog3
 

good points, there, Frank. next time I deadlift, it's on like Donkey Kong. :banger

active rest today. tried to do this stupid effin mma circuit for cardio & conditioning. my body wanted nothing to do with that. i gave up and peddled the short bus for a half hour before driving home.

Re: Pumping Iron with Zemekone and Icehog3
 

Article worth reading Dokk
http://www.tmuscle.com/free_online_a...r_a_onerep_max

Re: Pumping Iron with Zemekone and Icehog3
 

Off day from the gym tomorrow after 4 straight, but I do have a game after work.