Re: Pumping Iron with Zemekone and Icehog3
 

Flat Bench
415x3,3,3,3
Mil Press 325x3
Dips +90lbs
PressDowns
Cable work

Forgot to do rotator band work...

415 was good but required work. Good night, I felt tired and tight from sitting in my car for hours yesterday. Workout went well.

Re: Pumping Iron with Zemekone and Icehog3
 

325 lb Military Presses??? Kicking some Major Arse, Frank! :tu :wo

Re: Pumping Iron with Zemekone and Icehog3
 

It sucked...

Re: Pumping Iron with Zemekone and Icehog3
 

How so?

Re: Pumping Iron with Zemekone and Icehog3
 

flat bench 250x10,10,10
Incline Bench Dumbbells 200x10,10,10
Machine flys
Dips 10,10,10,10

Close grip bench burnouts at the end of the workout.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the article Frank, even though you intended it for Dokk.

Adjusted my warmup for my Press this morning, and amazing, two new PRs! 145x1 first PR, 150x0,1 - failed to get it up on the first go, but cranked it out on the second try. Feeling like I can go higher as well - next week. Today was supposed to be a volume back/shoulder day for me, so after cranking out my press, did some bent over rows 155x12x3, upright rows 95x12x3 and lat pulldowns 150x12x3. Good stuff.

Re: Pumping Iron with Zemekone and Icehog3
 

Took an extra day off (today) after getting my brainbucket seriously rattled in my hockey game last night. Feel fine this morning, though I did get over 8 hours sleep in one night for the first time in I can't remember how long.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like somebody needs to get their junk knocked around more often. ;):r

Re: Pumping Iron with Zemekone and Icehog3
 

Or at least my head, Seth. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

HAHAHA Now that is funny!

Re: Pumping Iron with Zemekone and Icehog3
 

hahaha it was heavy that's how!!! :r nah was just hard lol

I'm glad it worked out well for you. Like I said before, if your going to go heavy go heavy. Volume and going really heavy ( 1-3 reps ) usually doesnt work well. Glad to see you stuck with the presses.

Re: Pumping Iron with Zemekone and Icehog3
 

:r :r

Re: Pumping Iron with Zemekone and Icehog3
 

It was like this, ughhhhhhhhhhhhhhhhhhhhhhhh ( red face ) ahhhhhhhhhhhhhhhhhhh (face dark red ) uffffffffffffffffffffffffffffffff ( face almost purple ) weight racked, gasp for air...LOL

:r :r

Re: Pumping Iron with Zemekone and Icehog3
 

Sucked...but ya done it!! :D :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Is that with 200 lb dumbbells in each hand? Or just 100lb dumbbells.

Re: Pumping Iron with Zemekone and Icehog3
 

It's gotta be 100s if he was doing sets of 250 x 10 on the bench, right?

Re: Pumping Iron with Zemekone and Icehog3
 

I would imagine. If its 200's in each hand, 250 must have been a warm up lol.

Re: Pumping Iron with Zemekone and Icehog3
 

100 pound dumbbells in each hand is correct

Re: Pumping Iron with Zemekone and Icehog3
 

not a bad day. did a bunch of banded lower body stuff -- banded box squats and banded sumo deads. the banded sumo deads may be a new favorite for me. I've done them before ... but forgot just how much they kill your ass, which is just what I need to improve my squat and dead. :tu did some ab stuff, too ... but was out of time to do anything else.

Re: Pumping Iron with Zemekone and Icehog3
 

Tore it up on chest today. Heavy DB inclines, medium weight flat bench for reps, several sets of dips with 90 lbs strapped on, and some machine work to finish. Body weight has dropped with hockey season in full effect, but lifts are going up.

Now for some calories and a nap before my game at 7:30.

Re: Pumping Iron with Zemekone and Icehog3
 

Good back workout today....Heavy T-Bars, cable rows, heavy barbell rows. Went to start a 4th exercise and realized I was shot, no need to do any more.

I should be good and tired by Thursday, 4 games in 4 nights starting tomorrow to go along with my lifting.

Re: Pumping Iron with Zemekone and Icehog3
 

Nothing like a heavy pull only workout :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Couple more weeks of normal training then it's time to max out hard. Then deload and get ready for a meet. Looking at either a meet in April or May.

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome, Frank.

I'm thinking of deloading this week and going for new PRs Saturday or next week ... before going on a mean cut for a couple of months. I want to lose some fat before fattening up the right way. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Kick some arse, Frank. :tu

Can't keep the weight on with all the hockey, my body is just too good at using up all the food right now. Hoping to gain it back in the "between seasons" period, but as long as my lifts keep going up, I ain't too upset.

Re: Pumping Iron with Zemekone and Icehog3
 

Hmm, maybe I should start playing hockey. First step - learn to skate...

Anyway, managed to get a pretty good workout in yesterday morning, deads, trying for a 1RM without straps, just using chalk (thanks Frank!). Did ok, but didn't hit the weight I wanted. 285 was easy, 315 no problem, 365, not so much, tried it again, and just couldn't hold on to it. I have done it with straps, but need to work on my grip to do it without. Followed up with some squats - 315x5, 325x5, 335x5 and some ab work.

So, I had an interesting experience at the gym yesterday. I had finished my pulls and was warming up my squats - I always start with an empty bar. Two squat stations next to each other, the other one is empty. Guy comes over and asks me if I want to squat together as he's looking for a spot for his 'full squats'. I apologized and said I preferred not working in with someone, and there's a station open. So, I continue with my lifts, and he's warning off the guy on the decline bench next to the station that he'll have to move the bench over (it's usually down at the other end of the floor) as he's about to 'full squat'. I think he said the words 'full squat' in a very loud voice to about 4-5 different people, about 6-7 times within the space of about 3 minutes. So this guy grabs a couple of the little 2.5lbs plates and puts them on the floor and loads up the bar with a couple of 25s and proceeds to do a half squat. I thought about asking him when he was going to start doing his 'full squat' but decided against it. He does a few sets, slowly adding weight until he's got a plate and a half on each side, so call it 185, might have been 190. Gets under the bar, takes it down, going to about 3/4 depth at least, and as he is lifting it up each rep, he starts grunting. By the time he's done his third rep, he is yelling. He sounds like the my new haircut guy. You can get the full effect at about 1:50 on that classic video. It was all I could do to contain myself and finish my squats.

Re: Pumping Iron with Zemekone and Icehog3
 

You might have been right, Frank. ;)

Warmup for 10 minutes on the bike. Foam roller and stretch for another 10 minutes.

135x8 (sumo)
135x8 (conventional)
225x3 (conventional from here on out)
225x3
315x3
405x1
PR: 475 x 1 (2-lighter)
PR-tie: 475 x 1 (good)

Then I thought, "Frank said I should be able to do 475 for 3 singles; but I think I can do more."

PR: 500 x 1 -- probably a 2-lighter; but good nonetheless)

505 x 0 -- fail. not an epic fail, mind you; but a fail. I got it up past my knees and my whole body was almost convulsing. I dropped it. it was loud.

All in all, a good day. I've bested my previous PR by 40lbs and am convinced I've got 505 in me the next time I deadlift in a couple of weeks. My hands are torn to sh*t; but they're not bleedings, which is good.

Thanks, Frank! And thanks everyone for the encouragement over the years. It's hard to believe that just over 2 years ago, I'd never heard of a deadlift. :su

Re: Pumping Iron with Zemekone and Icehog3
 

Congratz on the massive new PR! So, just one question - what is a 2-lighter?

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks! It's only 9% or so over my previous PR (460lbs); but it's a hard 9%. :r

In powerlifting, there are 3 judges who signal their approval of the lift by turning on a white light for a good lift. A 2-lighter would be a lift that 2 of 3 judges approved.

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats Dokk! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Good job hitting 500. I wouldnt go after 505 for at least 4 weeks. Work your way back up. Remember going balls out all of the time isnt always going to work. I would have just stuck with the 475x1,1,1 and if you had it in you do it for 5 singles, then pull against bands or highlight your area of weakness then max out. Granted you pulled the weight, but I feel you may have "blown your load a few weeks early". Just putting it out there. Either way good work brother, you know where you need the work. And btw, dont ****ing do 505, bust your ass and in 8 weeks pull 520.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah ... I'm going to deload next week and start really focusing on my problem areas. I need to do more rows, more GMs, different box squats, and lots of wide stance banded stuff to get s stronger ass. :r

Bench is still a problem; but I don't know how to solve it without a partner. Truly ... I'm at a loss. I can't Smith it because our benches are too tall our plates slip on the floor (so I can't elevate my feet) ... plus that kind of defeats the purpose and ruins form (not to mention hurts my shoulders). Oy.

I've gotta lost some fat, too. Really ... I need to (especially after this bulking cycle).

Re: Pumping Iron with Zemekone and Icehog3
 

Check your form with benching. Try and bench out of a rack, granted it's not perfect but if you dump you can dump into the rack...

Squats n Pulling tonight
Squats worked up to a lame 537x1, I was totally out of it and I could not get comfortable or get focused. So I stopped before I did something stupid
Pulling
405+4 pairs of chain x1 455+4pairs of chain x1 495+4pairs of chains x1
I was very happy with this, although I felt like I could have gotten more.
GHR
Abs
Calves

Been REALLY stressed out over some relationship crap with my old lady. You know....

Re: Pumping Iron with Zemekone and Icehog3
 

Hope all gets better soon, Frank.

Re: Pumping Iron with Zemekone and Icehog3
 

Same problem with the movable benches as I'd have in the Smith: the benches are too tall and my legs are too short ... and there's nothing to make up the difference placing my feet on the floor (because plates are hard-plastic coated and slide on the floor).

My gym sucks. The smart trainers (there are three) call it "the princess gym." :su

Re: Pumping Iron with Zemekone and Icehog3
 

Your feet don't touch the floor when you do bench press? How short are you?

Re: Pumping Iron with Zemekone and Icehog3
 

Oy ... I'm not *that* short. Our actual benches (with welded racks) are a proper height; but they're bolted to the floor. The portable benches are a few inches too tall -- so much so that I can't get a good footing to develop a proper arch.

I'm 5'8".

Re: Pumping Iron with Zemekone and Icehog3
 

I gotcha

Re: Pumping Iron with Zemekone and Icehog3
 

Ok, so either they messed with the scale at the gym or I dropped about 15lbs in the last three weeks, since I last weighed in there. I don't think I've dropped the weight, I certainly don't feel like it or feel like I look like it. I would have expected about 8-10, just from the holidays being over and stopping with the crap I was eating, but 15 seems a bit excessive over 3 weeks. Gonna have to check another scale.

Heavy chest this morning. Flat bench at 195x5,5,4, then incline DBs at 75x5, 80x3,2, then finished up with some curls, 85,90,95x5. Was a pretty good session. Going to push my bench up again next heavy chest day.

Dokk, move to CT and I'll spot you :ss

Re: Pumping Iron with Zemekone and Icehog3
 

You can't PR everyday, I suppose.

Tried 225 bench. Failed. Luckily, I had a spot there to mock me. :r

Friday or Saturday, I'll try to find my limit on squat. Next week I deload, re-evaluate, and start really training the weak spots.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and Back day today. Started off good with a new Press PR - did 150x1 (old PR), 155x1 (PR). Went up easier than I expected. Followed that up with some db rows, some heavy shrugs, and lat pulldowns. I was beat and running late, so I took off.

BTW, Frank, I've moved my morning protein shake to before rather than after the workout. I think it's better that way. I'm no longer walking out of the gym ready to start chewing the bark off the trees.

And they definitely messed with the scale at the gym. Will have to complain next time I see the manager.

Re: Pumping Iron with Zemekone and Icehog3
 

I wasn’t even going to workout, But I came home from work tonight mad at the world. To heck with creatine and nitric oxide. Anger is the real motivator. I just kept on going. I was either going to workout all of my frustrations, or end up a pool of jelly on the floor. Let me tell you I’m still mad. If I can stay this angry I’ll be a monster by the end of the summer. The old saying that greed is good is wrong. Anger is good. It clarifies, simplifies, and motivates. Tonight I wanted to stick it in the eye of everybody and every thing that has ever rejected me. Watch out world I’m mad as hell and I’m not going to take it any more!!!!:mad::mad:

Re: Pumping Iron with Zemekone and Icehog3
 

...but apparently you can PR every OTHER day. :D

Went in for squat today. Previous PR = 365.

Warmup and stretching and foam roller

135 x 5
135 x 5
205 x 3
205 x 3
315 x 3
365 x 1
395 x 1 = PR
405 x 0 (had to try)

Followed it up with some banded sumo deads to work my posterior chain a little more (since that's where I failed out).

Hitting that squat PR also helped me reach another goal for this bulk cycle: my 1,100-pound 3-lift total. :wo

I'm gonna eat the sh*t out of some bad food today. :r

Next week is deload. The week after begins 2 months of clean(er) eating, more cardio, and targeted lifting to address my sticking points. I need to lose some fat, strengthen my chest, and strengthen my ass. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats Dokk! :tu :wo

Off day for me.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Admiral. :salute:

I'll be taking the weekend off. :D

Re: Pumping Iron with Zemekone and Icehog3
 

From bad food? ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Heading to James's on Saturday; so probably not. :r Just from going in the gym. Monday I started anew and well rested (and well fed). :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Kick arse, and please give James my best.

I will be kicking some arse here tomorrow for ya. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome. Do some rows for me ... just reading about what you pump out always makes me tired. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Rows are officially on the agenda for manana. :wo