Re: Pumping Iron with Zemekone and Icehog3
 

Pretty much any of the exercises (i.e. DB inclines, rows, etc..) and other stuff like "superset"

Re: Pumping Iron with Zemekone and Icehog3
 

Back attack.

HS low rows: up to 3pie+20# on each side for 3 sets (lots of volume leading up to that, though)

HS high rows superset with medicine ball: 2pie each side, 20# medicine ball; sets of 12/10/10 on the rows, sets of 10,6,9 on the throws

Old skool t-bar: worked from 1pie in sets of 10 up to 5pie. at 5p, I did 2 sets of 5 (no straps). then tried my hand at 6p ... and hit 3 reps, dropped it, then did 1 more and dropped it (the 6p were strapped in). not great; but not bad, either.

Pull-ups: natty grip, 3 sets of 10, which is the most pull-ups I've done in years. :tu

Time ran out, so I called it quits....

Re: Pumping Iron with Zemekone and Icehog3
 

...and anything Dokk writes. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

http://www.mymuscles.com/terminology.htm

there is a little help, Dan. Not the greatest, and some odd ones on there, but is a start :tu

this one is pretty good http://www.trygve.com/weightsglossary.html

Re: Pumping Iron with Zemekone and Icehog3
 

:r

Here's some translation for things that may not be on those lists.

HS = HammerStrength (it's a brand and a particular style of machine that's plate loaded).

Old skooll t-bar = when you take a barbell, put one end in the corner of a wall, load the other end up with weights, and stand over the bar, facing the weights, and use a v-grip (like from a cable low-row machine) to grip the bar and row.

Natty grip = natural grip, with your palms facing each other.

Pie = a 45lb plate, which is 1pie.

Anything else from my post today? :r

Re: Pumping Iron with Zemekone and Icehog3
 

Translation for Dan:

Row - back exercise - pulling a weight towards the body with the arm(s). Many variations, basically hinging on the mechanism for applying resistance, the direction of that resistance, and the position of the body during the exercise.
Hammer Strength Low Rows - HS is a type of machine that is plate loaded, with direct resistance rather than cabled - Low row is seated, back straight, arms pulled towards the body at the mid-lower abdomen.

HS High Rows - seated, pad in front of the chest, pulling from above and in front, down to the body

Superset: doing a set of one exercise immediately followed by another exercise generally working a different muscle group.

Pie - a 45lb plate, also referred to as a plate. 1/2 pie is generally a 25lb plate.

Old skool t-bar - normal full size bar is placed on the ground, with one end secured, in a corner or with other weights, while the other end is loaded. The bar is straddled and lifted from above.

natty grip - also called neutral grip.

DB - dumbells - DB Incline would be incline presses with dumbells.

If you continue with lifting, most of the abbreviations are pretty self-explanatory. Standard practice with weights is, if two arms or full body is used then full weight is listed. If each side is independant, i.e. with dumbells or HS machines, weight listed is for each arm/leg.

Re: Pumping Iron with Zemekone and Icehog3
 

beat me to it. :tf

Re: Pumping Iron with Zemekone and Icehog3
 

You guys rock... thanks for the info. I think I just need to go to the gym with someone who knows what they are doing to show me the ropes. Right now, I just go by myself and try figuring stuff out.

If any of you ever end up in Rochester, lemme know... :D

Re: Pumping Iron with Zemekone and Icehog3
 

Day 1 of rest is unexciting. Hate taking days off from the gym. Gonna do some foam rolling and stretching later..

Re: Pumping Iron with Zemekone and Icehog3
 

I'm occasionally in Syracuse visiting my Dad, but that's as close as I get.

Re: Pumping Iron with Zemekone and Icehog3
 

Hey guys - I used to swim competitively and when I stopped, I continued swimming for fitness for a few years. This last year I have been slammed with studies and have literally just stopped working out, until this week. I have been to the pool once and the gym once (going again after class tonight), but to be honest, I don't really know what to do in the gym. I know I want to lift weights, but usually I just walk around, see what machines look appealing, and do that for a bit until I get tired. A few sets of ten to fifteen, usually. I have been looking on the internet for workout plans, but there are SO many out there I don't really know who to trust. Also, I went to GNC and got some protein powder today, and the guy gave me good advice, but I am looking for a bit more literature on dosing and effectiveness. So here's my question: what are some good websites or books with this kind of information that I could check out to answer my questions? I know its all basic entry level stuff, so I don't want to bog down your thread with that kind of stuff, but I trust you guys, and I am looking for resources that you trust for good information. Any ideas?

Oh by the way, I'm not sure if this helps or not, but I am looking to build muscle in the upper body and get rid of what I call a budding "spare tire".

Thanks for your help!

Re: Pumping Iron with Zemekone and Icehog3
 

Some good articles here, Mark, but if you have specific questions, there are lots of guys here to help.
http://www.bodybuilding.com/fun/bbmaintrain.htm


Psyched to get back to the steel tomorrow after a 2 day break. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Tom! Looks like lots of good info there!

Just got back from the gym. Curls, bench, lat-pulldowns, and shoulders (not sure what that exercise is called...) Now I'm BEAT!

Re: Pumping Iron with Zemekone and Icehog3
 

Mark, order this book. http://www.amazon.com/Starting-Stren...7626198&sr=8-1

Read it. It will give you the basics of form and execution on the major lifts. Follow the workout program, maybe making one change, substituting pull-ups and/or lat pulldowns for the power cleans at the beginning. They are very tough to learn without a teacher.

Re: Pumping Iron with Zemekone and Icehog3
 

"off" day for me.

cardio for 10

old skool t-bar: 1px15, 2px12, 3px10x4

pullups: mixed neutral grip and underhand for 45 reps (assisted)

landmines: +25x10, +35x10, +45x10,10,10,8

various biceps stuff on the cable machine

Re: Pumping Iron with Zemekone and Icehog3
 

Nice "off" day, Dokk! :r

Re: Pumping Iron with Zemekone and Icehog3
 

yeah ... well ... I'm a stubborn jackass. at least I was doing everything for reps and keeping it light. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Started trying to structure sets of things. I realaized I can do 3 sets of 10 on some of the stuff I'm doing (like the 120# Leg Presses)... also upped curls again (60#x10, 72#x10, 60#x10), chest press (60#x20) and changed my assisted pull-ups from 80# to 70#


As an aside, I broke my elbow around 10 years ago... went to PT for 6+ months and got a good amount of range-of-motion back. Sometimes it seems like it comes "out of place" a little and hurts when I extend it until it finally goes back into place. This usually happens when I straighten it too much, as I can no longer fully straighten that elbow.

Since Monday, it's been like that. My whole routine was ok today, though, it didn't affect me till I tried a new exercise... some tricep thing were you sit down, grab bars around waist-high and push straight down. It was set at 60#, which I figured I could do. Around the third rep, my elbow just felt really weird, like something bad was imminent, so I stopped right away.

My question is, with that kind of an injury, are there certain exercises I should stay away from? Any that would help further improve range-of-motion? Should I just have a quick consult with a PT to discuss this kinda thing?

TIA.

Re: Pumping Iron with Zemekone and Icehog3
 

I would definitely consult with a PT or an ortho doc. The trainers at the gym might offer suggestions, but I wouldn't rely on them for medical advice. Until you can do that, just make sure you recognize the difference between muscle soreness/tiredness and pain. The first can and should be worked through. The second is bad and you need to stop whatever is causing it.

Re: Pumping Iron with Zemekone and Icehog3
 

I'd consult a PT. the bad thing is that any triceps exercise is gonna take you from a bent, to straight, and back. so with you're history, I'd be consulting a medical professional.

Re: Pumping Iron with Zemekone and Icehog3
 

get out of my head! ;)

Re: Pumping Iron with Zemekone and Icehog3
 

:r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

Bench Night
340x10,10
incline
325x10ish,8ish
close grip[ pause sets
325x9ish,8ish
Dips
2 plates x 8,6
Cable press downs.

Spent.
After some benching and then some incline work the pause sets really worked my ass over. The cramping/pump in my triceps became so unbearable that I honestly waited 15minutes until doing dips. When it returned cutting my reps short. Good for a change of pace I suppose.

Re: Pumping Iron with Zemekone and Icehog3
 

Freaking tweaked my back putting a 120 pound dumbbell back in the rack after a set of Dumbbell Inclines. Finished my chest workout as it didn't tighten up too bad until a while after I was done and cooled down. Had to work in plainclothes today as it was too tight to comfortably wear my gear. Hoping it loosens up before my back workout tomorrow. Needless to say, if I can train it will be all pullupand the like as I am going to avoid any rows tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

That sucks, Admiral. :td Sound like 10 minutes on a foam roller, tennis ball, or softball would really help work that out.

It's my shoulder day; but I'll do some wide-grip rows (for rear delts) for you, today. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I did some this morning, though I hadn't seen this before hand. Good luck Tom, mine was finally back to normal about a week after I tweaked it. Icyhot is the bomb.

Anyway, volume work again today, press, bar rows, upright rows and lat pulldowns for me this morning. Late getting there, so I had to skip my warmup and stretching after. Hate it when that happens.

Re: Pumping Iron with Zemekone and Icehog3
 

An okay day -- shoulders are one of my weakest points.

Overhead barbell presses -- sets to failure up to 115 for 3 sets of 5-7.

Seated military presses -- 95 x 4 sets of 6-8

Superset thing -- don't know the name for these. setup the bar for landmines and did presses with the right arm, then left, then with both hands. 10 reps for each = 1 set. did that for 3 sets with a 1plate on it ... did it fast.

Shurgs -- up to 365, for failure at each increment. stopped at a light weight because my hands were hurting and I wanted to save some grip strength for deadlifts tomottow.

Wide-grip barbell rows -- for rear delts. Did 3 sets of 10, 8, 8 @ 115.

Face pulls -- 150lbs, 3 sets of 10, 8, 8. this was a superset with the rows. :)

Cable upright rows -- 150lbs, 3 sets of 10.

Natural grip pull-ups (assisted) -- 10 @ 70lbs assistance, 8 @ 60lbs assistance, 5 @ 50lbs assistance.

Foam roller ... then done.

Tomorrow is leg day with my lifting partner ... and it's my choice of exercises. :su

Re: Pumping Iron with Zemekone and Icehog3
 

How do you use the foam roller, Dokk?

Re: Pumping Iron with Zemekone and Icehog3
 

I roll on it, Admiral. :r

Seriously, though, I'll set it on the hard ground (not a soft mat) to that it runs side-to-side. Then I'll lay back on it and roll in a manner that makes my body roll over the foam roller in an up and down (head to toe) motion. I'll place my arms in different positions to accentuate certain muscles (when I'm rolling for my lats, traps, and rear delts) and then roll slowly or rapidly to really rub those muscles out. It hurts ... but it hurts good. :) I'll also do the same kind of rolling sort of on my side to hit the outer lats, delts, spinal erectors, and even the obliques. I also use the roller for my legs, either laying on my back to hit the hams and glutes or on my stomach to hit the quads (or on my side to hit the outer quads and glutes).

Gimme a call if that doesn't make sense or whatever. Dave Z is also a good person to talk to ... he (and Frank) helped turn me on to the roller.

I hope that helps, Admiral.

Re: Pumping Iron with Zemekone and Icehog3
 

I think we have them in the fitness room at my gym (I only go in there for some ab work)...if they do I will try it...Thanks Dokk!

Re: Pumping Iron with Zemekone and Icehog3
 

It should be a 1-3' long, 6" diameter, hard foam (like compressed styrofoam) cylinder.

Re: Pumping Iron with Zemekone and Icehog3
 

Hmmm...maybe we don't have one. I guess I will check when I get there. Thanks again Brother. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

When in doubt, roll it out. Get a foam roller Tom. They are cheap. EFS is having a 30$ free shipping deal. Get a roller and some wrist straps. You also get a FREE T-Shirt.

On another note, I am sore as ****. But I really want to be in the Gym right now...

Re: Pumping Iron with Zemekone and Icehog3
 

What's EFS, Frank, I am not familiar with them.

Went in and did sets of body weight pullups, varying widths and grips, to get a decent back workout without bending over. Got sets of 22, 20, 18, 16, 15 14, 13, 12, 11 and 10....some upright cable work and was able to get out without doing any further damage...Back is about 50% better tonight, hopefully some more anti-inflammatories and a good nights sleep with put me back to normal.

No foam roller nor small medicine ball at my gym, so I didn't get to try that today.

Re: Pumping Iron with Zemekone and Icehog3
 

Hey what do you guys use for protein powder? I got some GNC Amplified Wheybolic on the recommendation of the guy in the store, but its expensive and I am not sure if he just wanted to sell the house brand. Any recommendations? I have read a lot of literature on bodybuilding.com, but nothing is quite as conclusive as a recommendation from someone you trust :D

Re: Pumping Iron with Zemekone and Icehog3
 

http://www.elitefts.com/ I believe Dave Tate is the CEO or owner something along those lines.

Metabolic Drive Low-Carb Check that out. For me one of the best and it tastes good too.

Re: Pumping Iron with Zemekone and Icehog3
 

I use the Body Fortress super advanced whey from Walmart. It seems to do pretty well, and it also seems to be pretty comparable to the more expensive stuff at GNC.

On a lighter note, I'm going to be out of town this weekend, and I've asked a friend if he can get me into his gym. He said, yeah. So, I told him that I'm doing my back and routine and asked if he's ever done deadlifts. He said it's been a couple years and that he was looking forward to the workout... I didn't have the heart to tell him that he probably won't be able to move on Sunday.... :r

Re: Pumping Iron with Zemekone and Icehog3
 

Tom and I are both diehard Optimum Nutrition 100% Whey fans. In fact, he turned me on to their rocky road flavor, which is the shiznit. It's affordable, award winning, and consistently rated the best out of all of the brands. I really like their Pro Complex; but it's more expensive and I just add most of the other nutrients to my diet through pills and powders.

I buy mine online at bodybuilding.com which has good prices, cheap and fast shipping, and amazing customer service.

Just about all of the Optimum Nutrition products are top notch (I use them for my maize, BCAA, creatine, multi-vitamins, ZMA, and fish oil; I use other brands for my glutamine, pre-train drink, misc. pills, and CLA).

Re: Pumping Iron with Zemekone and Icehog3
 

Same stuff I use. It's like $13 for a 2 lb jug. Don't get the cookies and cream flavor.:pu I stick to chocolate. I haven't tried the strawberry yet though.

Re: Pumping Iron with Zemekone and Icehog3
 

My partner flaked on me; so I call a mulligan on our time together, today. He was 25 minutes late and left early -- only giving us 25 or so minutes together. :td Whatev. Here's what *I* did on a dynamic leg day.

warmup with cardio, static & dynamic stretching, and roller

parallel box squats: on the clock; 8 sets of 2 @ 225 (all about the speed).

banded sumo deads ("light" band ... only bar weight given; band adds 135?): 275 x 4, 225 x 5, 225 x 5, 225 x 5, 225 x 11 (grip failed) -- again, all about the speed.

good mornings: 135 x 8 (ab interlude with a medicine ball and my partner); 135 x 6 (my abs were too pumped for my belt to fit :r) -- slow and steady wins the race, here.

landmines: 1/2p x 10, 1p x 10, 10, 10 -- FAST

pull-down abs: 3 sets of 10 @ 180 -- average rate ... need to really feel it in the abs and not the back.

pullthroughs: 3 sets of 10 @ 150 -- like a jackrabbit :D

assisted pullups (natural grip): 10 @ 60 assist, 10 @ 50 assist, 10 @ 40 assist -- fast, but smooth (no jerking)

pullups (natty): 4 ... all on my own. :wo

not a bad day: almost passed out twice (actually had to catch myself); almost puked once; had people gawking at my freakishness. :banger

Re: Pumping Iron with Zemekone and Icehog3
 

:tu It IS the shiznit! :r

Glad you got in a good workout despite the mulligan, Dokk.

Back is still slightly tweaked but much improved over yesterday. I am going to stick to delts in my shoulder workout today and put off traps until tomorrow, so there is little chance of aggravating the back before my playoff game tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

sounds like a good plan, Admiral. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

It may not be a "good" plan, but it's my plan, Dokk. I will let you know how the back feels later. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Had another good day at the gym... tried rows @ 60#x30... don't like the way it feels on my chest though (the machine is odd, but it's also possible I'm not using it right... seemed pretty self explanatory, though).

Tried more tricep stuff but at very low weight to work on that elbow of mine. Setting up a consult with the PT for next week, I hope.

May buy some of that powder, so Mark's timing on asking about it was great!

:D

Re: Pumping Iron with Zemekone and Icehog3
 

Happy to have caught this thread.

Any suggestions on a basic routine to give my legs a thorough tearing apart? Just trying to find something to do 1-2x/wk that'll keep them from getting too out of shape!

Play soccer on the regular, but I'm getting to the point that a little weight training could benefit.

Re: Pumping Iron with Zemekone and Icehog3
 

Lunges, squats, box jumps, leg press, abs(works hip flexors), leg curls, leg extensions, calf raises... All very good excercises.

Re: Pumping Iron with Zemekone and Icehog3
 

Good suggestions...I would keep the weights moderate and the reps fairly high, being that you are attempting a more "sports-specific" type of training.

Hit shoulders light today to keep my lower back from tightening up prior to my game tonight.

Seated Military Press - 6 sets of 20 at 135 lbs.

Smith machine Press - 4 sets of 10 at 225

That's it....got the blood flowing, back feels better, so I am happy. I will throw trap work in with my workout tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Much appreciated. I'll throw these together for the next few weeks. It'll just be a test to see if my soccer game can stand up to the sore legs!

Re: Pumping Iron with Zemekone and Icehog3
 

Welcome aboard.
For a beginner stick to the basic for lower body development. Squat, Front Squat, Deadlift, Romanian Deadlifts or Stiff Leg Deadlifts.

If your still in season or still playing I would let training take a backseat. Lighter weight focusing more on form and proper stretching. Making gains or trying to gain strength and/or size in season is going to be EXTREMELY difficult and dangerous even with drugs.

Re: Pumping Iron with Zemekone and Icehog3
 

Tonight was assistance night
Rows
Mil Presses Standing
machine row
pull ups
pull downs
rear delts
side laterals
shrugs
biceps
abs