Re: Pumping Iron with Zemekone and Icehog3
 

I know, right?!? I say that every morning.... :D

Re: Pumping Iron with Zemekone and Icehog3
 

well quit yer yammerin' and get in there. ;) :banger

Re: Pumping Iron with Zemekone and Icehog3
 

just got back :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Kick some ass, Jimmy....somebody needs to be 3rd biggest in the MoB after Dave and me! ;)

Re: Pumping Iron with Zemekone and Icehog3
 

rad. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

What the F is conditioning?... :r
As usual good workout there Big T Money Dizzle.

Glad to hear your back in the swing of things their bro. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Tonights work
Bench off 3 Board
415x3 445x3 465x3,3,4
Inclines
Pec Dek
Kaz Presses
Tricep Rope Death
Chain Lateral thingy
Band pull aparts

Was planning on doing some grip training, but my hand was bothering no idea why and I was running short on time.

Re: Pumping Iron with Zemekone and Icehog3
 

I believe you call it "hockey". :ih :D

Re: Pumping Iron with Zemekone and Icehog3
 

Frank, your "heavy" bench makes mine look pathetic! :r

Watch it Booger. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Nothing too spectacular this morning. Shoulders and back. Press, rows, upright rows and lat pulldowns. Not sure what's going on, but the light workout was tiring me out. Think I need to catch up on some sleep.

Re: Pumping Iron with Zemekone and Icehog3
 

Very late start, very short trip to the gym for chest, today. DB presses, HammerStrength declines, cable press-downs ... then I had to run. :td

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy shoulders and traps for me...got there late, so I cut down my sets and my rest times....and still did purty good.

Re: Pumping Iron with Zemekone and Icehog3
 

Off day for me brothers. Bombed out terribly on a test at school today. Got a big fat 60. 75 is min, so back to the grind. Hope everyone is doing well.

Re: Pumping Iron with Zemekone and Icehog3
 

assistance work for me tonight. Nothing super special. Snowed in this weekend. Going to eat tons.

Re: Pumping Iron with Zemekone and Icehog3
 

MMMMM....tons. :tu :D

Re: Pumping Iron with Zemekone and Icehog3
 

hmm :hm

I did this today. Coincidence? I think not! :banger

It was fine. Shoulders were a tad sore earlier/right after (this was early this morning); but they feel fine now. My right wrist on the other hand ... that ain't doin' so hot. :td Think I must have tweaked it a hair on my last set of shrugs. My grip was too spent after this week and I shouldn't have loaded 405 on the bar. After 2 reps, my grip gave and I think the jerk with the straps tweaked my wrist.

Oh well. It'll be fine in a couple of days. I'm "off" the weekend, anyway. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Heal fast, Dokk! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Admiral. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Figure I'll go ahead and jump in here. Found out the Airforce Gym is open till 2300 so I've been going there before work at midnight. Lifting heavy but still doing a lot of cardio. Also trying to do core work as much as possible. Today will be chest and tri's and about an hour on the treadmill. :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Off day for me today, back in to hit it hard manana.

Re: Pumping Iron with Zemekone and Icehog3
 

I noticed that you put your self second to Dave.:rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

Yup....Dave has got some size on me for certain.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like some one's been peeking in the shower again.;)

Re: Pumping Iron with Zemekone and Icehog3
 

No old ladies have called me a pu$$y though. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

I leave all the old ladies with smiles on their faces. If you know what I mean.:D

Re: Pumping Iron with Zemekone and Icehog3
 

I hear you are very popular with the over 70 crowd....so, got any workout info to relay? :r

Re: Pumping Iron with Zemekone and Icehog3
 

The ones with the walkers are easier to catch. I won't even get into what they can do when they take their dentures out.:r

Re: Pumping Iron with Zemekone and Icehog3
 

So....back to Pumping Iron with Zemekone and Icehog3. Sorry for the interruption.

I will be hitting chest and back supersets again manana.

Re: Pumping Iron with Zemekone and Icehog3
 

I jogged to the mailbox last Wednesday. Took me 15 minutes to catch my breath.

Re: Pumping Iron with Zemekone and Icehog3
 

Good lifts yesterday. Started out deadlifting, hit 315x1 easy, 345x1 was a bit tougher and 355x1 was not as hard as I thought it would be. I've hit 365x1, but only with straps, these lifts were with chalk, so I guess I have a new strap-free PR deadlift. Followed up with some squats and some ab work. I will admit, I was surprised how much a 1RM took, in terms of effort and intensity, and how tired I was after.

Re: Pumping Iron with Zemekone and Icehog3
 

Good job, Pete! :tu

Shoulders for me today.

Re: Pumping Iron with Zemekone and Icehog3
 

Good job there brother. You make a perfect point / example. A lot of people do not understand how much of a toll going 95%+ on a lift takes on the body and the CNS. Make sure you take a nice deload on pulling ( honestly I would skip pulling altogether for a week ).

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks. I normally pull only once a week anyway, so will be next weekend. I figured I would squat first instead of pull first, and focus my effort on that, doing about 75-80% on the pull after. I've never actually tried for a 1RM on squat, so this will be something new for me.

Re: Pumping Iron with Zemekone and Icehog3
 

back from a legs day -- just some zerchers, high box squats, and banded deads. a bunch of chatty cathy's in the gym today; but the good news is that I FINALLY have a lifting partner for 2-days a week. he's a former college running back and we're going to do chest together starting next week. :wo

I'm stoked.

PS, wrist still hurts. was feeling better yesterday. was feeling worse after 5 sets of 5 banded deadlifts at 225 + tightly choked bands ... which was probably not the wisest decision I've ever made. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Make sure you set the pins. Don't bother getting a spotter, unless you want some random ass dude from the gym playing grab a boob with your chest...Just set the pins, warm up right and get to business. 90% 100% 110%.

Glad to hear Dokk. Maybe he can get your ass in gear. I love the choked bands, but beware I've all but ruined my mini's. When they get choked and quaded up they tend to get jacked up...

Re: Pumping Iron with Zemekone and Icehog3
 

Work was canceled today, so it was an early session. Most of the guys I train with are snowed in or couldn't make it so it was solo session.

Box Squats w/ Safety Squat Bar (I don't remember what the bar weight is so whatever)
180+ bar weight x5,5 270+ bar weightx5,5 270+ bar weight + pair of chainsx5,5,5
Kind of a squat deload. Felt good. Went for a little more volume than usual, but training along I tend to blast through sets.
Rack pulls ( 3rd pin set )
405x3 495x1 585x1 675x1
Went rather heavy on the rack pulls, I really do not do as well as most with these. I rely a lot on the momentum that I build out of the bottom of my Deadlift. So pulling from a dead stops blows for me...Went a little heavy, as I plan on maxing out hardcore next week.
GHR
Calves
Abs
Back Ext
-Done-

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders are cashed, and traps are devasted. Now I can know I earned my calories today...plus I have a game after work tonight.

Keep tearing it up My Brothers! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Good job their Tom. I dunno how you do it sometimes. Young at heart I suppose is the weapon of choice. I enjoy the Caps game yesterday. After getting into hockey somewhat, I can only imagine what playing it must be like.

Re: Pumping Iron with Zemekone and Icehog3
 

That Ovechkin is some player, huh?

Frank, I just refuse to slow down with age. I am definitely in better cardiovascular shape than I was 20 years ago, and although my max lifts would be down, I am stronger for 6-12 reps on almost any exercise than I was 20 years ago too. Just a state of mind, hoping my body doesn't catch on. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Big deal if it does. They have chemicals for that now :r

Re: Pumping Iron with Zemekone and Icehog3
 

Once I am retired, that ain't out of the question! :r

Re: Pumping Iron with Zemekone and Icehog3
 

What are "zerchers"?

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

I would think those would destroy your forearms....

Re: Pumping Iron with Zemekone and Icehog3
 

I did them on Saturday and they do. I had to wrap towels around the bar where you put your arms so I could get a heavier weight.

Hit a new PR on Bent over rows today 255 lbs for 1 rep. I was just happy I could grip the bar, let alone actually get a rep out with good form.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice going Christos! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Just wait Pops, 275 before summer. I feel it.

Re: Pumping Iron with Zemekone and Icehog3
 

You guys think the zercher squats would be a good replacement for front squats? I hate front squats. Hurts my shoulders/delts.

Re: Pumping Iron with Zemekone and Icehog3
 

Personally I can do way more weight on Front squats, but they both seem to serve the same purpose. Front loaded squats without putting tension on the spine. Try it out and make sure you go deep :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I think Zerchers make you push your hips back better than front squats. The downside is that they KILL your arms ... especially if your bar has fresh/sharp knurling.

I like them for a change of pace.