Re: Pumping Iron with Zemekone and Icehog3
 

Foam roller we use at the Gym is still in perfect condition. We also have a PVC pipe there. Dont know what kind of foam roller you have/had but it must have been crap.
Figure the one we have has multiple men, some 300+lbs rolling on it constantly and it still holds up.

Re: Pumping Iron with Zemekone and Icehog3
 

This foam roller I've had for several months is holding up fine. I'll use alternatives from time to time, depending on what I need done: tennis ball, small/hard medicine ball, softball, etc. The foam roller works well for me because I can put all my body weight on it and roll out those knots, scar tissue, etc.

All the ellipticals were taken, so I did: 10 minutes on the recumbent, 25 minutes foam roller (10+ per leg, basically), 3 sets of 10 barbell good AMs, then 10 minutes more foam roller. Damn. :r

Time for some protein, a shower, and a big meal. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Get a prowler Dokk. I plan on getting mine in the spring. After the meet, it's conditioning time.

Re: Pumping Iron with Zemekone and Icehog3
 

Yea the foam rollers at my gym must be garbage then. They are all uneven in different spots. :td

Re: Pumping Iron with Zemekone and Icehog3
 

Wasn't feeling it this morning so I just did some alternative back exercises, and switched up some of the order, and ended up getting a pretty decent workout.

Heavy dumbbell rows
Heavy cable rows
Bodyweight wide pullups

Hoping to get some decent sleep tonight so I can hit shoulders and legs hard tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

A prowler? :confused: WTH is that?

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome. Thanks, Admiral. :tu

Sorry you weren't feeling it again, today. I trust you'll bring da noize tomorrow. :D

Re: Pumping Iron with Zemekone and Icehog3
 

I know that gains are cyclical, so I am not too down about it, Dokk. I start back on the SUS 500 in a week, and I think that will help physically and psychologically. :)

Re: Pumping Iron with Zemekone and Icehog3
 

I want to see the chick on the main page push that thing! she is SMOKIN!

Re: Pumping Iron with Zemekone and Icehog3
 

You must have really stocked up. :tu I should give that stuff a try ... but it really sucks that these things are getting harder and harder to get. :td

Re: Pumping Iron with Zemekone and Icehog3
 

Next to impossible now....I see two auctions on eBay (likely to get pulled before completion), and one is at $100 with 2 days left...the second is at $70 and the reserve is not met. Insane.

Re: Pumping Iron with Zemekone and Icehog3
 

Damn. Something new needs to get developed to fill the void ... and fast. Either that or I need to see a doctor for some anti-aging therapy. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Anti-aging therapy, eh.....Hmmmmm.... :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

And you're even old enough to need it! ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

I needed it 20 years ago! :r

Re: Pumping Iron with Zemekone and Icehog3
 

So--I'm falling behind... I missed all of the week of the storms because til I was done shoveling out the driveway--5 days in a row, I was too tired to really do anything else, then this past week, I hurt my shoulder... It sucks because I only got in chest, tris, and legs this week...

Re: Pumping Iron with Zemekone and Icehog3
 

With you saying that, not only are they most likely cheap, but more often then not if they are misused they can be destroyed.
Case in point- my old gym had three foam rollers, the smaller kind. They would take them and wrap bungee cords around them to hold them in place underneath of some sort of stupid kicking bag. So rather then teach people how to use a foam roller, they mis-used them to protect people from doing pointless sh1t.

Re: Pumping Iron with Zemekone and Icehog3
 

Man ... I thought *my* gym was stupid. :rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

you have no idea brother. one of many reason why I bailed on that place like a fat chick the morning after

Re: Pumping Iron with Zemekone and Icehog3
 

Sometimes a break can be the best thing to ever happen to you brother. Think about it like this, take some time off and go back to lifting. Or....
You try to push through too much, get injured, or possibly overtrain which can leads to getting sick etc.

I guess the main thing to take away is listen to your body. If your body can take it and you being a *****, well than your just being a *****. But if your body says that it's had enough, take the time off.
My friend has one, first time I pushed it I did 25 yard sprints with 4 45's on it. After about 10 of them, I had to lay on the ground, and shortly thereafter I dry heaved for 30 minutes.

Re: Pumping Iron with Zemekone and Icehog3
 

It's frustrating because I just took a break over Christmas, and that break was great for me because my progress was going very well for the first month back. I'm really bothered because it's my trap and I really hurt it pretty bad back in August and I'm afraid of what would happen, but I can't afford to be missing as much time as I am...

I'm hoping that by next Thursday I'm good to go on shoulders. Chest, tris, and legs should be okay on Monday and Tuesday.

Re: Pumping Iron with Zemekone and Icehog3
 

So, speaking of rest, it looks like I will be taking this week off. Went in yesterday to do some deloading squats and deads. Came up halfway through my last set of squats and tweaked my back :mad: So, I'll take some long walks, and do lots of stretching. Maybe I'll try some yoga for Tom :ih

Re: Pumping Iron with Zemekone and Icehog3
 

Dokk is the Yoga Guru, Pete...hope your back heals fast. :)

Off to the gym myself to hit legs and shoulders.

Re: Pumping Iron with Zemekone and Icehog3
 

:fu2 :r


Get a foam roller from elitefts.com. Seriously, Pete ... they're a life saver.

Re: Pumping Iron with Zemekone and Icehog3
 

I've got one. I used it yesterday. Will again today.

Re: Pumping Iron with Zemekone and Icehog3
 

Sweet. :tu

I'm gonna go to the gym in a few and probably do another 20 minutes on my legs after some cardio.

Re: Pumping Iron with Zemekone and Icehog3
 

Today is my day off.... My muscles feel healed and I can stretch my arms again.

Now I've got a question for you all.

Should I go right into the strength stuff, then do the elliptical or elliptical first, then strength?

Re: Pumping Iron with Zemekone and Icehog3
 

You should warm up first. I'll generally ride the recumbent bike for 7-10 minutes -- enough to get my heart rate up to the high 120s ... but not enough to make me winded or make my muscles burn in any way. I'm really just doing it enough to get my blood flowing and my joints loosened up a little. After that, I'll stretch whatever body parts I'm working that day. I'll use static stretching (i.e. just standing or sitting there stretching the right muscles), dynamic stretching (i.e. stretches involving movement a bit more, like box jumps on leg day), and foam roller.

After that, I'll ease into my lifts. If bench, I'll do *just the bar* until I'm ready to add weight, which is usually after around 50+ reps. I'll do bar-only on squat before adding any weight. And on deads, I'll do some stiff-legged deads with just the bar to stretch out before adding any weight.

Just be sure you're feeling limber and your joints are moving freely before you start adding weight. Also, don't feel compelled to add weight too quickly. Speaking from experience, that's a good way to hurt yourself. Check your ego at the door and work from the ground up.

Finally, something Gerry told me when I first started is a great thing to keep in mind: being sore is okay, but pain is pain. There's a difference between sore muscles and straight-up pain. Acknowledge that difference and avoid the latter.



One other note: if you've never done weight training, you may want to spend a couple of weeks doing lots of ab exercises to prime your core. A stronger core makes doing all the various lifts safer and more effective. When I first started, I basically spend the first 3 weeks doing 40 minutes cardio, 200 ab exercises, and 40 minutes of cardio ... 5 days a week. It sucked, but it was good for me. I'm also a fatty, so YMMV. :r

Re: Pumping Iron with Zemekone and Icehog3
 

If you want a good warm up/stretching routine checkout Magnificent Mobility here

Re: Pumping Iron with Zemekone and Icehog3
 

sounds interesting; but not $80 interesting. :td I already do a lot of dynamic stretching and joint mobility stuff.

Re: Pumping Iron with Zemekone and Icehog3
 

I would warm up 5-10min then hit it.
Not to sound like a dick, or whatever...But that isnt much to go on. We know you just recently got into the gym for the first time. What kind of goals do you want to achieve? Best thing to do would be to set up some goals both short and long term then move from there. You can start with some basic compound movements for strength / muscle gain. Better to have a plan then hit the gym aimlessly.
With that said, I'll put it to you like it was put to me years ago. With training etc, it is very hard to serve more than one master. Yes it is possible to gain muscle, get stronger, and stay lean. Which with your level of training is possible at first but after a few months of training under your belt you will find it easier said then done. It is easier to chase after one goal while putting others on the back burner. Example, you want to pack on some serious muscle, well truth be told you can add muscle while staying lean but your gains will be slower much slower compared to just going balls to the wall and gaining as much muscle as you can and letting your bodyfat increase. I guess to make a long story short, in the beginning you will be able to get away with playing too many masters, but as your progress you will need to be more specific with your goals.

Ok, I know it sounds like I am rambling here. But with all of that said. I would suggest that you use this opportunity to take advantage of your lack of experience in the weight room. Your body for the next 6+ month is going to be like a sponge. It is going to respond to everything extremely well. I suggest you get a very basic weight training template worked out ( myself and the other brothers in this thread can help you with this ) and eat your ass off. Im talking steak, chicken, fish, healthy fats, good carbs, and tons of fruits and veggies. Skip the majority of supplements and focus on eating till your sick. You will be amazed at how your body responds. Maybe a protein powder, some multi vitamins, joint support and maybe some aminos.

Re: Pumping Iron with Zemekone and Icehog3
 

Who said anything about buying it? ;) the internet is your friend

Re: Pumping Iron with Zemekone and Icehog3
 

I agree with you here Dokk, except the core stuff. His core wont be that lagging unless he has some sort of genetic issue. I mean he stands upright and walks around right? His level of muscle strength will be so ill compared to his core strength. Theres a HUGE difference between his core and ours. Loading your back up with 135 compared to 535 is massive difference. Compound exercises at first will take care of this core issue. Trick is make him do real weight training. Basic squatting, pulling and over head pressing, hell even benching will force him to use his core. Some minor end of workout ab training could be tossed in, but at first I honestly done think he needs much more than some leg raises and sit ups.

Re: Pumping Iron with Zemekone and Icehog3
 

All beginners need to start there. If you learn how to do those lifts the right way and hit them hard and often, the rest of your training life will be that much better. I agree with that definitely.

Re: Pumping Iron with Zemekone and Icehog3
 

Buy this book
http://www.flexcart.com/members/elit...&m=PD&pid=2487

best 30 bucks you could ever spend, get foam roller too.

Re: Pumping Iron with Zemekone and Icehog3
 

I wish I knew the names of the machine's the trainer put me on... I do know it is a basic weight training program, though, consisting of chest, arms, abs, legs then back. Takes about 30 minutes to complete. For abs it's 20 crunches, 10 slow bicycles, then 20 fast ones... I feel like I'm exploding when I finish those. :D I could get the list of what I'm doing on Monday when I go back in... The only thing is that its by machine # and not the name of the machine

Right now my only goal is definition and endurance... you said pretty much what the trainer said, Frank... right now I can kinda just work everything at once. On days when I don't do that, I'll be doing cardio and yoga at times to keep myself well stretched.

I figure if I stay there (the gym) longer than the 3 months I paid for and get used to actually working out, I'll probably be able to focus on particular things... right now I'm a kid in a candy store just trying to get a little of everything.

Re: Pumping Iron with Zemekone and Icehog3
 

Warm ups are for Sallys. :r

Hit squats hard, medium weight for reps. Shoulders, heavy on the presses. I skipped traps as my back was feeling a little tight from squatting. Thinking of taking 2 days off, my body is telling me it needs it to come back strong.

Re: Pumping Iron with Zemekone and Icehog3
 

Then call me Sally! :tu Okay ... I know you already do. :r

Seriously, though, I wasn't warming up for a while and just recently got started back with warmups and I notice a huge difference. 10-15 minutes has really helped me hit things harder and with more confidence.

But I'm a Sally, not a BAMF like the Admiral. :salute:


8 minutes bike; 15-20 minutes foam roller on my legs (hams, glutes, and quads); stiff-legged deads with razor sharp form, slow, with only the bar, and a pause at the bottom to get a good stretch; bar-weight deads, sumo, just for the hip mobility; then some more foam roller for 5 minutes before DrMS came down from the ellipticals (and asked me if I was okay as I laid there writhing in pain on my stomach, rolling out my quads :r).

Re: Pumping Iron with Zemekone and Icehog3
 

Call me Sally too then :r. My warmups make a huge difference in my lifts, physically and mentally.

Re: Pumping Iron with Zemekone and Icehog3
 

Does warming up consist of turning the heat on in the car? I do that, and some foam rolling...........

Re: Pumping Iron with Zemekone and Icehog3
 

:r :r Sounds good to me!

Re: Pumping Iron with Zemekone and Icehog3
 

I consider the walk from the car into the gym, and putting on my Ipod, my warm-up. :r

Re: Pumping Iron with Zemekone and Icehog3
 

I warm up at work all day before I hit the gym. I'm pushing people around in 500+ pound Hill-Rom beds for 8 hours a day. Sliding them from one bed to another. I get a decent workout at work! LOL Not enough to burn any fat though(unfortunately) :(

As soon as I get to the gym, I go to the free weights and do my workout and I finish up with running for about 45 minutes. I feel the running lately has really helped me lose some weight. I look a lot slimmer since I started running more than 20 minutes every once in a while.

Re: Pumping Iron with Zemekone and Icehog3
 

Dan, to be honest, the trainers in the gym will get you on a beginner workout and keep you there forever. They don't have to work and they can keep cycling the same things over and over.

Send me your addy and I'll send you my copy of Starting Strength. That is what you need to do when starting out. 4 or 5 basic lifts, doing full body 3 days a week.

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

What the heck is that!? I'm gonna have nightmares now!

EDIT: what do you guys think about these? http://cgi.ebay.com/New-Ironman-Fitn...87392299581590

http://images.marketplaceadvisor.cha...6/irn0012a.jpg

Re: Pumping Iron with Zemekone and Icehog3
 

Weak today. :td

Adjusting for that, though, I had a good session with my partner. Basically mixed things up and did what I'd call a more "athletic" workout with various supersets that involved medicine balls and made me fall down. :r It was pretty fun ... and wrecked us both. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I did my strength thing today... tried running on the elliptical for 10 minutes first to loosen up.

The numbers I'm lifting/pushing/etc are so ridiculously small compared to the stuff I see in here... it is crazy. Seriously... my curls are, like, 36 pounds and I can barely struggle through 10 of them (in fairness, curls are my absolute worst thing). And even still, with my tiny little workout, I come home feeling dead. It'll be great to move bigger numbers... as it stands I feel guilty even calling it "strength training".

Oh well... I'm gonna keep it up and see what happens... I'm doing this to compete against myself more than anyone or anything else.