Re: Pumping Iron with Zemekone and Icehog3
 

:wo

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome job there Dokk! :ze Congratz on the new PR and the new joint PR!

Re: Pumping Iron with Zemekone and Icehog3
 

What does PR stand for?

Re: Pumping Iron with Zemekone and Icehog3
 

Personal record.

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry for the absence brothers, been feeling a little under the weather. Not sure if it's a cold or whatever, but I've taken off the rest of the week to let things heal and clear up.
Congratz on the PR's Dokk.
Glad things are working out also for ya Pete. I used to workout as soon as I woke up. It was rough without eating. If your going to wake up and just do some cardio, do it fasted. But as far as training goes, do not do without food.

Re: Pumping Iron with Zemekone and Icehog3
 

Feel better, Frank.

Re: Pumping Iron with Zemekone and Icehog3
 

Hello anybody there.

Re: Pumping Iron with Zemekone and Icehog3
 

Always, Don. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Frank.

I hope you feel better, soon.

Re: Pumping Iron with Zemekone and Icehog3
 

http://scrapetv.com/News/News%20Page...ds-flexing.jpg

Tiger has a mosquito bite on his arm.

Re: Pumping Iron with Zemekone and Icehog3
 

start gym rant :mad:

So yesterday I'm doing squats in the squat rack and right next to me a guy and his gf are working out. Now mind you he is not training her, rather he is just helping her through the exercises and showing her a pointer or 2. Well the gym takes this as him training her and he isn't qualified to do so. Head trainer comes over and gives them a whole schpiel, and tells him that it seems like he's training her without any certifications and the gym is liable if she injures herself because of an exercise he showed her. Come to find out the girl isn't even a member, she came as a guest. So the trainer goes on to start selling her on joining and that she gets 2 free pt sessions. Takes down both their names, tells the guy he can lose his membership if he does this again.

I just about lost it when I heard/saw this all going down in front of me. First of all if all of this happened not because of money, but because the trainers actually cared if you used correct form I'd have no problem. The fact is they do this because they lose out on $90/hour pt rate. Plus if they're going to threaten my membership I would have told him to take me right now to cancel it because this is B.S. Luckily my gym is a franchise and I've only seen that happen at that particular location. I'm sure the other locations have the same policy but I've never seen it enforced in the 7 years I've been going there. But my issue is say you're spotting someone on a big lift and you tell them to go deeper or give them any advice, the gym can cancel your membership.

I was extremely fumed by this :mad:
end rant, I feel better. :) And that motivated me to hit 405 on my squat (to parallel). Now if I could get my upper body to build like my lower body I'd be happening.

Re: Pumping Iron with Zemekone and Icehog3
 

That is complete bullshit, Christos, I would have told the PT to go piss up an ice rope.


Congrats on the 405 squat, great lift Brother! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

sh*t! that damn lamb can bench more than me. :td

Re: Pumping Iron with Zemekone and Icehog3
 

Well since I have been sitting around being a bum thanks to this cold which still hasnt gone away, figured I'd post some of the crap I have been thinking about.

Full Meet plans for April or May.
Goals before meet (gym lifts)
-I want to hit these goals before I start messing around with powerlifting gear, and yes I plan to jump right into double ply work.
With the meet dates ahead, I would need to hit my numbers by mid to end of February to give me enough time to deload then peak going into a meet.
Bench 500
Squat 600
Pull 650

Bench is a long way off, and I feel that getting 500 before a meet is a large goal. I more than likely will plan on hitting something in the 475 range and maybe trying 500 at a meet, which will most likely be a 3rd attempt if I get that far.
Squat is extremely close. Figuring I have barely used knee wraps in the last 4 months. I am more than confident that working up to 600 with knee wraps is doable now. I would like to hit 600 soon and maybe hit 625 before a meet.
Pull is also extremely close. I have pulled against band tension and chains that has been close to 650. It is harder to pull straight weight sometimes but I feel that this is doable also. With that said. I wouldnt be suprised to hit 650 on a 2nd attempt at a meet. If I do 700 will be my 3rd attempt.

As always brothers, keep training hard. Thanks for listening

Re: Pumping Iron with Zemekone and Icehog3
 

Kick some ass and meet those goals, Frank. :tu

Supersetted chest and back today.

Heavy Incline DBs - High rep bodweight Pull-ups

High rep incline bench - Heavy Barbell Rows

Heavy Vertical Bench - Heavy Close-grip Pulldowns

Had planned on adding dips with another rowing exercise...but I was shot, so I headed out to gorge on some protein. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

mmm protein.

Re: Pumping Iron with Zemekone and Icehog3
 

How many times a week do you guys go to the weight room, and how many times a week that you hit each body part.

Re: Pumping Iron with Zemekone and Icehog3
 

I do my body over 3 or 4 days, depending on work schedules and energy, Don. Then I take one day off, and start again.

Re: Pumping Iron with Zemekone and Icehog3
 

My favorite is a 4-day split with 2 "max effort" days (one for lower body, one for upper ... more or less) and 2 "dynamic effort" days. The other days are either support/accessory days (working on weak spots and/or getting the blood flowing to muscles after a max effort day) or just off -- it all depends on what my body is telling me.

Speaking of that important lesson (listening to your body), I think I'm going to do one more heavy week. Not going for 1-rep PRs or anything; but my body is still feeling good, my neurons are firing as expected, and I don't feel the need to deload and rework yet.

Sooooooo ... the clean eating & cutting won't be starting tomorrow. :D Rather, I think I'll probably do an Admiral-style row day ... without the Hulk-sized weight. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Rock the Rows, Dokk!! :D :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Think I'm going to focus in on my posterior chain today, Admiral. I'll hit the mid/upper back with a bunch of rows tomorrow. :)

Re: Pumping Iron with Zemekone and Icehog3
 

I go 4 days a week, and change my routine every 4-6 weeks..... I also change my split.

Right now I'm going:
Chest and tris
Quads, Hammies, and calves
Shoulders and calves
Back and bi's

I do abs and obliques as well as some kind of cardio with each session. I just mix up when and what I do.

I'll be changing my routine mid-February, and I'll post up my new routine, then. Feb. and March, into April, I'll be working on bulking a bit, and I'll be working hard at trimming the fat April-June.

Re: Pumping Iron with Zemekone and Icehog3
 

Don't push your politics on me, Mister. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

;s

:r

nothing fancy today....

banded high box squats (bar weight given + 70lb of "light" band)
225 x 10
315 x 10
365 x 7
405 x 3

banded deads (bar weight given + choked and tight light band @ ~140/150lb)
225 x 3 x 5sets

kneeling rope crunches: 4sets of 10-12

pull-down abs: 4 sets of 10 ... slow (to really feel the abs tighten)

pull-throughs: 4 sets of 10 ... fast (to work on explosiveness and get a nice stretch at the bottom)

all in all, a day that almost made me puke a couple of times. I *really* should have eaten before I went. that was a big change for me last week and it made a noticeable difference. I need to remember to do that more regularly, I think.

tomorrow I'll row, Admiral. :salute:

Re: Pumping Iron with Zemekone and Icehog3
 

Good man.

Saved my gas for hockey tonight and just supersetted an arm workout for reps.

Barbell Curls at 165 - Close-grip Smith machine bench with 285

Dumbbell Curls w/ 70s - Dumbbell overhead extensions at 115

Preacher curls at 135 - Tri cable Pushdowns with 170

Arms are shot, but I still have gas in the tank...and no, not Peter's kind of gas. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

It's not an either/or, Admiral -- you can have BOTH kinds. :pn :D

Re: Pumping Iron with Zemekone and Icehog3
 

3 days a week with one day of conditioning if I feel like doing it.
I train Squat / Deadlift on Monday, Bench on Wednesday, upper back / assistance crap on Friday.

Re: Pumping Iron with Zemekone and Icehog3
 

Don, I hit the gym 6 days a week. 2 of the days are active recuperation time. So I hit everything twice in 4 days, but I'm also 23. I think my body can handle more at my age rather than yours ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Yup, no old lady ever called Christos a pu$$y! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Squatting tonight
Raw Goal accomplished

Squats w/ knee wraps
587x1 607x1 632x0 ( near miss, came out of the hole and stalled 1/2 way ) I should have gotten this but I was super tired at the final set.

Skipped pulling did basic assistance work. Tired...

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job, Frank! I can't even imagine what 600 feels like on my back ... though I hope to one day in the not too distant future.

Damn ... I *really* need to change gyms. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Good squatin', Frank! :tu :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Did lower pecs, abs and cardio tonight. Ran more than I have yet. Felt good. Did a lot of stretching afterwards

Re: Pumping Iron with Zemekone and Icehog3
 

Deloading this week. Bench, incline, curls and dips. I need to do more cardio.

Re: Pumping Iron with Zemekone and Icehog3
 

Not a crazy back attack day like you, Admiral; but I felt fine about it.

plate-loaded pulldowns: 2p x 20; 4p x 10; 6p x 6, 6; 6p + 2 10s x 4

bent-over rows: 135 x 10; 185 x 6; (add straps) 225 x 5, 5, 7

old-school t-bar rows (in the time out corner, strapped in, using 25lb plates for greater ROM): 4 x 12; 5 x 10; 6 x 10; 7 x 8; 8 x 8

1-arm DB rows (strapped in): 100 x 8; 125 x 9; 125 x 7

That's it. I was out of time. Got a good workout ... haven't had a solid, heavy (for me) upper back day in a while. I probably could have gone heavier or more reps on bent-over rows and 1-arm rows if my lower back didn't have a small tweak from (I think) sleeping weird. I know ... excuses excuses. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Good rowin' day, Dokk! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I need to do those t-bar rows more often. :tu Only problem is that the wall has already caved in a little over in the time out corner; so I'm worried that I'm really going to eff things up. :r

I'm starting to hate my gym, in case y'all couldn't tell....

Re: Pumping Iron with Zemekone and Icehog3
 

Start looking around Dokk. You may have to set up your own in your basement or something.

Today everything hurts. That is all.

Re: Pumping Iron with Zemekone and Icehog3
 

We don't have basements in TX. :(

I *think* there's a hardcore gym here in town. It's supposedly about halfway between home and the office; but I still haven't seen it. I also don't know how much it is and can't get rid of my Princess Gym membership ... because I have to go with the wife sometimes. :r

There's another hardcore gym closer to Dallas; but that's a 30+ minute drive from me. :(

I guess I'll be "that guy" who has two memberships. :td

Re: Pumping Iron with Zemekone and Icehog3
 

I'm paying for two memberships at the moment. Welcome to a nomad powerlifters life. 30 minute isnt that bad Dokk. You might have to do much like I do which is train Mon and Weds at the hardcore and get your 1-2 ME / light days in somewhere else. My drive is about 15-20 minutes with city traffic. Check out the gyms. Just hitting a new gym up now and then might be what you need.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah ... I think what I really need is a community of lifters who don't eff around with cheater reps and who know and practice the conjugate method in one way or another. I think you're right: even two days a week would make a difference. 3-4 would be awesome. Being able to do it without the wife finding out would be awesomer. :r

It'd be sweet to have real power bars, too. I'm sick of this thick, rigid bar sh*t. :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

Dokk, you just gotta lay down the law. Tell the old lady " Look im trying to get fat, and be bullshit strong. Something like a ****ing Gorilla. You can have that fancy gym. I'm gonna smoke cigars and eat protein and ruin my health in the pursuit of an elite total."

Nut up bro.

Re: Pumping Iron with Zemekone and Icehog3
 

:r :r :r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

I have to drive for 40 minutes to get to my gym. It's either that or get a memebrship at my local YMCA whos gym consists of a couple machines, treadmills, a bench and some dumb bells. :(

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Lots of dumbbells at my gym too, Chris.




Oh, you mean......never mind. :r

Re: Pumping Iron with Zemekone and Icehog3
 

A 1-bar conditioning workout from Gerry today. Effin' SUCKED. Was supposed to do 5 circuits and could only do 3 ... barely. :mad: Like on the floor, gasping for air, hands shaking kind of "barely." :rolleyes: :r

Sometimes I hate that little man. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Stupid sexy Gerry......

Another day off from work so I supersetted chest and back again. Changed up the exercises and order.

Flat Bench Heavy - T-bar Rows Heavy

Incline Bench Heavy - Superwide Cable Pulldowns Heavy

Weighted Dips - Pullups

Had to get out after that to get some protein before my tax appointment...so I still have some gas left for hockey tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

getting back to lifting (again) after a few week hiatus..... just need to be able to stick with it for a few weeks but the last time I tried I let work and school be an excuse to not find time.... once I get a week or two in it becomes routine...so just need to stay focused and get there.