Re: Pumping Iron with Zemekone and Icehog3
 

That's the way to do it man. Don't worry about everyone else. Set a goal and reach it then set another goal. I say get to where you can curl that 36# 15-20 times and bump it up to 45. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I would only use that for sports-specific training. I have seen some bodybuilders who want a thick neck mess themselves up with those, Chris. I stick to heavy shrugs and other exercises for that general area.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the feedback Tom! I really want to build my yoke. This just looked like a good way to do it...

Re: Pumping Iron with Zemekone and Icehog3
 

Take a look about 3/4 of the way down this page Dunno about anyone else, but I really shy away from neck exercises other than stretching. I'll work shoulders and traps till the cows come home, but hanging weights off my head gives me the heeby-jeebies.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the page reference. I read that article a while back but forgot about it. Definitely a good one to revisit! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Get a neck harness and get yoked. Quit messing around get yo yoke on son!!!!

Re: Pumping Iron with Zemekone and Icehog3
 

No training tonight, taking the week off as planned. I was going to hit the gym for a little treadmill work. But I feel that a FULL week away from the gym is as needed as a week away from the weights.
Plus my bodyweight, is between weight classes and I do not feel like cutting weight. So I'm in a holding pattern there.

Hope everyone is doing well.

Re: Pumping Iron with Zemekone and Icehog3
 

I know that I ruined my back by doing leg lifts with weighted boots in college. Sometimes staying with the tried and true is best!

Re: Pumping Iron with Zemekone and Icehog3
 

Going in for some long runnin tonight for the first since I got sick. (two weeks)

Re: Pumping Iron with Zemekone and Icehog3
 

Inspired by the faster-paced, more "athletic" workout yesterday, I decided to pick up the pace on upper back today.

1-arm HS low-rows @ 70# + machine weight, for 3 sets of 10 & held for 1-sec at the top ... superset with overhead 20# big medicine ball throws (like chopping wood)

old skool t-bar w/25# plates, from 4 up to 10 plates, to failure each set

1-arm DB rows @ 100, 125, 125

1-arm DB @ 65 on a stability ball (1 leg on floor, 1 leg and hand only on ball), 3 sets of 10 focusing on explosiveness off the ground ... superset with 20# big medicine ball brought from behind/above the head to the knees with straight arms while lying down

underhand grip BB rows @ 135, 185, 135 to failure

hammer curls @ 35, 40, 35 for 10 each time

1-arm cable curls @ 40 for 3 sets of 7-8

foam roller

all in about an hour

my heart was working pretty hard just about the whole time. I thought that was kind of neat ... a definite change of pace from the low-rep, heavy heavy workouts I'm used to. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Dokk was Rockin' the Rows! :D

Re: Pumping Iron with Zemekone and Icehog3
 

if you don't row, what's the point?!? :banger

Re: Pumping Iron with Zemekone and Icehog3
 

I only row on back day. :)

Re: Pumping Iron with Zemekone and Icehog3
 

yeah ... but you're a master. I'm still an apprentice. :)

Re: Pumping Iron with Zemekone and Icehog3
 

When you can snatch the dumbbell from my hand, you will be ready to leave, Grasshopper.

;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Was gonna just run last night but I ran two miles then supersetted dips and pull-ups, over to heavy shrugs, and finished up with some seated rows

Re: Pumping Iron with Zemekone and Icehog3
 

Great ... now if I could only stop myself from aging, I figure your body will start going downhill and I can catch up in about 30 years. :rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

You haven't seen my portrait of Dorian icehog Gray, have you? :r

Re: Pumping Iron with Zemekone and Icehog3
 

Sh*t.

Re: Pumping Iron with Zemekone and Icehog3
 

did strength yesterday... felt just fine today... not even a little stiffness. Went to the gym to do cardio, ended up running/walking 3mi total (ran more than half) and then hit the whole strength routine again, but harder than yesterday. And to think, I didn't even want to go to the gym today... :)

I started trying some variations of things too... for curls, the machine allows you to have your hands facing each other also, so I threw in 10 of those... I could have done a LOT more at the weight I was at in that manor. For leg extensions, I went from 60 - 72 lbs and did 10... I am pretty sure I could go up another on those as the 10 I did felt simple even after running as much as I did.

I pushed myself hard today... I was so drained at the end I felt like crying (not a 'sad' or 'ouch' crying, just like a biggest loser 'I've got nothing left to give' kinda thing... I didn't, but it's funny...)... I feel absolutely ****ing great.

Now on the balcony w/ coffee and a 2000 RGPC... yum.

Re: Pumping Iron with Zemekone and Icehog3
 

Just a recovery day today ... so I decided to keep the fast pace going.

Landmines superset with overhead medicine ball throws -- 4 supersets
HS low row superset with HS high rows -- 3 supersets
racquetball court sprints (down & back x 5) superset with foam roller (:r) -- 2 or 3 sets (can't remember)
Assisted pull-ups -- 2 sets

Just a 40 minute trip and got caught by the talky-talk guy, so not horrible.

Something must be wrong with me for staying so active. :r :su

Re: Pumping Iron with Zemekone and Icehog3
 

Another day on the arse. Starting to get the fever to hit the gym up...

Re: Pumping Iron with Zemekone and Icehog3
 

What is your target date to return, Frank?

I hit shoulders and back today....no legs as I had a game last night and another tonight.

Back:

Pull-ups with added weight
Barbell Rows
Cable Rows

Shoulders:

Seated Military....lots of 'em ;)
Shrugs

Re: Pumping Iron with Zemekone and Icehog3
 

Hit shoulders today

Overhead presses
Seated presses
Facepulls
Internal cable rotation, external cable rotation, pullups ... as a superset (x3)
Cubans

It was a fine day -- met my goal of keeping my body surprised. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Changed my routine this week... I'm trying to bulk up a bit until mid-April when I'll start trimming down fat-wise until the end of June

Re: Pumping Iron with Zemekone and Icehog3
 

I will return to training on Monday. From there it's 10 weeks +1 week of deloading until the meet time. So it's going to be bust ass time.

Re: Pumping Iron with Zemekone and Icehog3
 

Kick some ass, Brother. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Tom, I'm sure you will be doing the same. Nothing less would be excepted...

Re: Pumping Iron with Zemekone and Icehog3
 

I do what I can, Brother. Hockey game in 90 minutes. :ih

Re: Pumping Iron with Zemekone and Icehog3
 

Football workout with the former football player today

no time for details ... busy day. it was a hard workout; but I liked it.

Re: Pumping Iron with Zemekone and Icehog3
 

No gym the last 2 days... hell... I just wanna sit here and do nothing today as it's my day off. Can't do that, though, need to head over for a bit. Ugh... just so unmotivated...

Re: Pumping Iron with Zemekone and Icehog3
 

Just got back and SO glad I went... I'm already seeing improvements in how much I can lift and how many. I went from barely being able to curl 32lbs 10 times to now being able to do it 30... I know I can go up to 48lbs because I tried a quick set of 5 to see if it was possible after my entire program... breezed through 'em. This is happening all across the board, it seems... my leg press went up to, like, 96lbs and that still feels kinda easy.

This is fun as hell... I just leave with nothing left in me and it's great. :banger

PS... Propagandhi is great workout music.

Re: Pumping Iron with Zemekone and Icehog3
 

Wanted to hit back and biceps today.

Started with back:

T-bar Rows with 6 plates...started with 18 reps and wa down to 9 by the 6th set.

Dumbbell rows for reps with the 115s-130s, 5 sets.

Heavy extra-wide grip cable pulldowns, 4 sets.

Neutral grip pull-ups, 3 sets.

I set up the bar for barbell curls, and realized that my forearms and biceps were so pumped that it would have been almost useless to work bis....so I gave them the day off and grabbed a steak. :r

Re: Pumping Iron with Zemekone and Icehog3
 

No curls for the girls Tom? I am highly disappointed...

Re: Pumping Iron with Zemekone and Icehog3
 

Biceps are my best body part from a "bodybuilding" type standpoint, so no worries Frank. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Even if they are, the Girls require bicep curls in the power rack Sir...

Re: Pumping Iron with Zemekone and Icehog3
 

:r :ze :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Where else would you do them?

Anyway, just spin Saturday and Sunday for me. Back lifting tomorrow. Will do some chest and arm work.

Re: Pumping Iron with Zemekone and Icehog3
 

A short chest day because my partner was running late and had to get home early.

Barbell 18s: 6 reps with wide, medium, and narrow grip = 1 set ... for 3 sets

Barbell floor presses: triples worked up to singles. I was pretty fried after the 18s, though

DB inclines: only did 2 sets

Overhead 20# medicine ball throws (straight down to the ground): did this as a set between the two incline sets, then for a 30 second run after the second incline set. my partner hit 20 throws in 30 seconds, I only hit 15 throws in 30 secs ... then I fell to the ground. :r

This is when my partner went home; but I didn't feel quite done; so I headed over to the assisted dip/pull-up machine and did 3 sets of 10/10/6 dips superset with natural/medium/natural grip pull-ups of 10/7/8.

I was beat by the end. :D All done in an hour, including the warmups on the bike and with overhead cable extensions. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Had 1st football mini-camp last night and they ran the hell out of us.... I don't think my legs will be doing any lifting today haha

Re: Pumping Iron with Zemekone and Icehog3
 

I am stoked... I realized that I wasn't tired in some areas so I changed up my weights. I gotta tell someone, so here goes:

Warm Up Run - walk at 3.8mph .5mi, run at 6 to 8mph 1.0mi, walk at 3.8mph

- this is unchanged from Friday

Chest Press: 60# x 10, 10 push-ups, 40# x 5

- this from 50# x 10, 10 push-ups, 50# x 5 Friday

Curls: 48# x 10, went for 60#, did 20 more ( :D :D )

- this from 36# X 20 Friday

Leg Ext: 96# x 20

- this from 72# x 20 Friday

Leg Press: 120# x 20

- this from 84# x 20 Friday

Assisted Pull-Ups: 10 each (3 different kinds) w/ 80# assisted

- this was unchanged from Friday

Chest Fly: 84# x 16

- this from 84# x 10 Friday

Abs: 25 crunches, 10 slow bicycles, 20 fast bicycles

- this was unchanged from Friday

Cigar: 02 LGC MdO#3

- this from an 02 Anejo (I thought that I'd dig an aged NC... silly me) and a something-cuban-I-can't-remember) Friday.

These may be the smallest numbers floating around in this thread, but I am incredibly happy with them. I've only been at the gym a couple weeks and i've improved how much I can lift/push about 60% or more in most areas in that short a time. Weight remains unchanged (135-140#).

:banger

Re: Pumping Iron with Zemekone and Icehog3
 

All that matters is that you are working and improving your results. Enjoy this time in your lifting career. The first 3-4 months will be like this, and you will never get the same improvements in the same time again.

Re: Pumping Iron with Zemekone and Icehog3
 

Off to the Gym. First day back in over a week. Bring on some soreness!!!10 weeks out brothers.

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck Frank!

Nice lifting Dokk and Dan!

Two days off for me (today and tomorrow) as I am in daytime training and don't enjoy lifting in the evening anymore. Two days off is good for these old tendons anyway. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Back from the Gym

Just an easy get back into the swing of things workout.
425x10,10 Almost puked both times...
Leg Presses
GHR
Reverse Hyper
Calves
Forgot to do ab work, then split.

Re: Pumping Iron with Zemekone and Icehog3
 

Good work Frank :tu

I think I need to rest up. My lifts have been pretty poor. Lack of energy and motivation. Probably gonna take the rest of the week off and start a new workout next Monday.

Re: Pumping Iron with Zemekone and Icehog3
 

I would recommend time off. Does wonders.

Re: Pumping Iron with Zemekone and Icehog3
 

Easy for you maybe!! :r

Nice "slow" start, Frank!

Re: Pumping Iron with Zemekone and Icehog3
 

There needs to be a thread on some of these terms... I see all this stuff and have no clue what the hell any of it means. It's a different language for my gym-newb mind. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Some volume work this morning on bench, incline and some 21s to finish it out. Nice to get back into the gym, but I really enjoyed sleeping in last week. Oh well.

What terms do you not recognize?