Re: Pumping Iron with Zemekone and Icehog3
 

Hmmm ... my wrist still hurts. I probably shouldn't do chest tomorrow. Okay -- I know "probably" is stretching it. Maybe I should just do tris and maybe bis? I really don't want to take the day off. :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

Volume chest/arms this morning. Bench, incline DBs, then some 21s and finished off with some dips.

Personally, if it's muscle soreness, I work out anyway. If it's bone/tendon, I usually wait until it at least mostly goes away.

Re: Pumping Iron with Zemekone and Icehog3
 

Did an Anbercrombie workout today -- tris, bis, and abs. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Me too, Dokk! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah ... but you actually put something behind yours. :r

Re: Pumping Iron with Zemekone and Icehog3
 

I was super strong on the "little" muscles today.....then I left the gym and found out I had to come to work. Oh well, I think I will hit that chicken taco joint you like to lift my spirits, Dokk. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Mmmmmmmmmm. :dr Eat one for me, too, Admiral! :salute: I'll be hitting some beer in a few minutes. Turns out a local joint has my FAVORITE beer from Oregon. That and a big burger will hit the spot before I smash my back up tomorrow morning. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Enjoy the burger and the (what?) beer from Oregon, Dokk! I will have two tacos for ya. :salute:

Re: Pumping Iron with Zemekone and Icehog3
 

Use wrist wraps. Gripping the bar robs you of the main benefit of the movement.

No. If front squats hurt you now, zercher squats will be even worse.

Some guys say they are a good movement to use, to me I find them worthless. What can a zercher do that a good deadlift or squat cannot address?

Re: Pumping Iron with Zemekone and Icehog3
 

The beer is one you would like a lot -- called Black Butte Porter. You can't get it in IL; but you can in this part of TX. :D (hint hint :r) Thanks for the tacos, btw. :dr

Back day -- all rows in your honor. :ze

Hammer Strength low row
Hammer Strength high row
Bent-over barbell rows
Old skool t-bar rows with 25lb plates for ROM (worked up to a PR 9 plates for 3)
Chest-supported t-bar

Ran into my new chest partner -- we're gonna do Mondays at 7am starting this upcoming Monday. I'm pretty stoked.

Re: Pumping Iron with Zemekone and Icehog3
 

Good job rowin', Dokk!

I am off today, and am going to have to take Friday off as well as I need to attend a wake that is a 3 hour drive each way. You know what this means, of course....a double Thursday, even after a hockey game tonight. I think I will sleep in the car all day Friday, so I better not be driving. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Brutal, Admiral. Condolences and good luck with the double tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Brother, I will pass them along. I am psyching myself already to kick ass on the double despite the game and limited sleep tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Have a big snack/4th-meal after the game -- I'm thinking MORE TACOS! :D :dr

Re: Pumping Iron with Zemekone and Icehog3
 

No time for heading there after the game unfortunately. :(

I will put down some carbs before bed though, Dokk. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Maybe some spaghetti with italian sausage sauce? :dr

Re: Pumping Iron with Zemekone and Icehog3
 

That sounds like a plan. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Snowed in again here brothers. Loading up on the belly foods. No Benching today, hoping to make it up tomorrow or going to double down on Friday...

Re: Pumping Iron with Zemekone and Icehog3
 

Lots of good carbs, Frank? Load 'em up, and kick some ass tomorrow. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Another volume day for me. Press, bent-over rows, upright rows and lat pulldowns.

Re: Pumping Iron with Zemekone and Icehog3
 

snowed in here today. no gym. roads will be really bad tomorrow morning; so I'll eat a lot and go in after the ice melts. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Don't Mess With Texas! ;)

7 hour round trip on my docket tomorrow to attend a wake. I did a double (chest and back) today so I wouldn't stress about missing tomorrow's workout.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to hear I'm not the only one that freaks out when I miss the gym.

Some ice skating and a leg workout are on tap for today :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Well after loading ( over eating / over bloating ) I hit the Gym up yesterday.

Flat Bench w/ mid range fat bar.
350+chainsx3,3,3,3,3
Volume time........
Mil Presses
Skull Crushers
Pec Deck
Hammer Incline
Cable Ext
Rope Ext
Dumbbell Raises
Band Pull aparts
Face pulls
Shrugs
Back Machine
Pull downs
Bicep Curls
Machine Curls

I'm sure I left some junk out. After missing Wed.'s training session and a Friday of no Gym looming , I went nutts.

Must be honest, today my work shirt felt a tad tight...

Body weight was at a modest 259-260 yesterday...LOLLOLOLOLOLOLOLOLOLOLOLOL :r

Re: Pumping Iron with Zemekone and Icehog3
 

Dat's a lot of lifting, Frank! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Indeed Sir...

Re: Pumping Iron with Zemekone and Icehog3
 

You do us proud, My Friend. :)

Re: Pumping Iron with Zemekone and Icehog3
 

We shall see come May. Let us hope the 3 whites stay on...

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, I gotta try those.

Re: Pumping Iron with Zemekone and Icehog3
 

Just worked out yesterday at school. I only work out twice a week but I typically focus on my legs one day and arms/back/chest the other. I am sore as h*ll, and I love it.

Re: Pumping Iron with Zemekone and Icehog3
 

hells yeah! :ze

did lower today.

hit deads up to 455. was trying to do it for reps; but I kept cramping up at the top after 1.

moved onto banded deads. worked my way up to 315 plus the tight "light" bands. kept cramping in my hip after 2 reps. did 3 sets of that.

did high box squats up to 3 sets of 5 at 405 to hit my quads a bit more.

finished off with pull-down abs for 4 sets of 10-12.

it was a fine day -- nothing special. wish I could have hit higher reps. need some more potassium and water.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice going, Dokk. :tu

I have shoulders and arms tomorrow, and legs on Sunday.

Re: Pumping Iron with Zemekone and Icehog3
 

Enjoy, Admiral. I have the rest of the weekend off.

Funny short story. There's a threesome in the gym that lifts regularly -- all older guys in their 50s, pretty strong. One of them used to drive the bus for the UNT football team. We struck up a conversation a few weeks back and now ... and I swear to god I'm telling the truth ... he calls me "doc" whenever he sees me. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Too funny!

Re: Pumping Iron with Zemekone and Icehog3
 

I had to try pretty hard to stop myself from laughing my ass off in the gym.

Re: Pumping Iron with Zemekone and Icehog3
 

It reminds me of the "Doc" scene with Scatman Crothers in "The Shining"....very spooky! :D

Re: Pumping Iron with Zemekone and Icehog3
 

Yesterday was a monumental day for me at the gym. One of my buddy's that moved out to Chicago, is home for the weekend. Him and I used to train together for about 2 years. I was excited for him to be back and know that I could hit the weights hard with him. Well he definitely motivated me big time! Hit 335 on bench for 2 reps, and 405 for 1 rep on deadlift. Now if I could only get him to stay :hm or find another workout partner that would be great.

Off to the gym in a little bit!

Re: Pumping Iron with Zemekone and Icehog3
 

nice job, Christos.

I've been lifting without a partner for two years now. I makes it hard (especially if you don't have a good power rack). Monday will be the first of hopefully many for me lifting with a partner on bench (which is the hardest thing for me ... partly because of the fear of getting stuck/crushed).

the other lifts I've felt decent about my progress. I think the key is to really psych yourself up for something like a big deadlift. stay loose until you're ready, then find that inner focus, hunker down, tighten up, and KNOW you're going to pull that SOB off the floor.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job, Christos! :tu

Letting the drugs kick in so I can hit the gym shortly here.

Re: Pumping Iron with Zemekone and Icehog3
 

Good squat day today, pushing a 1RM for the first time. Didn't want to go too much to start, so I'm just getting back to previous weight after backing off substantially with the knee problems. Hit 345x1 tying my previous PR, then crushed 355x1 for a new PR. Felt damn good, and I think I could have done more weight. Next time :ze Followed that up with some deadlifts, deloading them a bit after a 1RM last weekend, 275x5, 315x2 - grip wasn't up to more reps and I was spent from the squats. Finished up with some ab work.

Re: Pumping Iron with Zemekone and Icehog3
 

Good job squatting there Pete. You going 100% raw on your maxes?

Re: Pumping Iron with Zemekone and Icehog3
 

Good workout, Pete! :tu

Hit shoulders and arms today, despite some soreness in my left shoulder I had a strong day pressing, and tore my arms up. Hockey tonight, then legs tomorrow...I think I will bne squatting light. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

First day training chest with a partner. Felt weak, but already feeling like I'm learning a lot. I think a big part of my problem is form -- not activating all my muscles at the right time to git 'r dun. For example, I have stronger tris and lats and traps that my partner; but he pumped out reps of 225 while I was struggling at 185 on flat barbell bench. Seems like I'm not using my pecs right to pinch the weight back up. Followed that up with DB inclines (me at 55, him at 75 eventually). Then HammerStrength dips at 225, with strict form to hammer the delts and tris. Did HS low rows, one-arm with a pause, for a couple sets of 12 (8 for him). Then skull crushers @ 70 with wicked strict form (and 80 with less strict form). Then pressdowns up to 170 for me and 130 for him. Finished with some pushups, then foam roller and stretching.

I really need to work on form. I think once I'm able to really activate all the muscles that I should be, 225 is gonna come quick.

Anyway, for all my weak points, I feel really good about today. It was great having a partner to push me a little more. We may do legs together, too, on Friday.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad is was a good experience, Dokk, you'll be rocking 4 plates in no time. :tu

Off to rock a little chest myself...stay strong, everyone.

Re: Pumping Iron with Zemekone and Icehog3
 

Yessir, unless you count chalk.

Went back to spin yesterday, first time with new spin shoes. Made an interesting discovery, riding for the first time in those shoes. Started on the bike, and my left foot was hurting something fierce. Realized I was tilting my left knee out enough that it was putting a lot of pressure on my foot. Felt fine once I brought my knee in. Think that likely was the cause of the problems in both my plantar fascia and my patelar tendon. First time on the bike with cycling shoes and I realize I've been doing everything wrong...

Re: Pumping Iron with Zemekone and Icehog3
 

Gawd ... I hope so, Admiral. I've been stuck so long that it's pretty embarrassing, really. I mean ... I can't even do body weight and I'm close to 2xBW on swuat and over 2xBW on deadlift. I mean really ... come on. It's just stupid. I should have been rocking 4 plates a year ago. I really feel I should be at 315 by now. But whatev. :rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

You'll get it now, Dokk, always helps to have someone show you the subtle improvements that can make a big difference.

Re: Pumping Iron with Zemekone and Icehog3
 

good chest/tris day for me... really felt pumped afterwards, still do actually

Re: Pumping Iron with Zemekone and Icehog3
 

Maybe you got inspired yesterday. :r

Re: Pumping Iron with Zemekone and Icehog3
 

:bx