Re: Pumping Iron with Zemekone and Icehog3
 

LOL at taking his Plifting card! All I've been doing(so I can meet my immediate weight loss goals) lately is cardio and chest/abs/back. Cardio is at least 45 minutes of running. I haven't been in a couple weeks because I keep getting a cold somehow, and I feel like a slob. :(

Re: Pumping Iron with Zemekone and Icehog3
 

I demand a fastfood stop on the way home from the store.

Re: Pumping Iron with Zemekone and Icehog3
 

That's a good bit of running for weight loss. Might wanna do a few days of low intensity cardio rather than balls out running. But with that said if you are feeling under the weather take time off from the gym allow your body to heal. Dragging yourself in while not 100% sometimes can be worse for you. Gauge yourself listen to your body. When in doubt eat!!!!

Re: Pumping Iron with Zemekone and Icehog3
 

I wasn't really too tired on legs yesterday and probably could've kept going... it was the rest of my body that was done.

The other thing to note is that I go alone... been in the gym for a total of only almost 1 month ever in my life, and have no one really showing me what to do when I'm there... I'm kinda just ****ing around with machines and hoping I am using them right. I read all this great info here and all, but I learn best by seeing and mimicking...

Re: Pumping Iron with Zemekone and Icehog3
 

I think I can comply with that. Is a juicy burger satisfactory?

Re: Pumping Iron with Zemekone and Icehog3
 

double chicken burrito extra sour cream.

Re: Pumping Iron with Zemekone and Icehog3
 

oooh ... that sounds delightful. um ... I'm not sure where to get it close to me, though. maybe the Bell?

Re: Pumping Iron with Zemekone and Icehog3
 

http://www.exrx.net/Exercise.html
check this site out its pretty decent. I've always lifted with people especially early on. But with that said, not everyone can be a good teacher. I would stick to the basic and not get too crazy. That is where everyone fails. They want a super complex program with a bunch of **** they dont need. I've seen people make more gains doing 4 basic exercises and minor assistance work than a lot of people. This goes for strength and size gains. Only advice I can give you with respect to lifting along, is try and learn as much as you can. Be a sponge. Watch, read, learn. If you have a video camera you can always tape yourself working out and myself and the other brothers would be more than willing to give you help. Anything goes in here Dan. Any question, any help.

Re: Pumping Iron with Zemekone and Icehog3
 

Ive got a Qdoba and a Five guys 5 min away right next to each other so....The bell isnt bad. I usually do 2 quesilldillas(sp?) and chicken tacos or beef. I usually chug a protein shake after eating because the protein quality probably isnt the best. I would just get something good and chug the shake.

Re: Pumping Iron with Zemekone and Icehog3
 

went and got one at Chipotle, Frank. :tu with guac, too. :dr

Re: Pumping Iron with Zemekone and Icehog3
 

They way I do it is run the full first mile at about 5.5-6 mph then walk until my chest isn't about to explode anymore, then run another .25-.5 then walk and repeat for up to 45 minutes. This is usually not on the same day as weight training. I'm also on a special K type diet. Lots of grilled chicken and steamed veggies in my dinners.

I forgot to mention that I've lost about 12 pounds in the last two months doing this. 25 more ad I'll be back to strength training.

Re: Pumping Iron with Zemekone and Icehog3
 

mmmm mmmmmm I'm going to a mexican restaurant tonight. Its gonna be fun!
I would try doing that 2 times a week and 3 times a week do steady state cardio. Dont know much about the Special K diet. But chicken and veggies is a cant go wrong. Eating clean will normally do wonders in and of itself.

Re: Pumping Iron with Zemekone and Icehog3
 

Special K diet is a bowl of cereal for breakfast and lunch with a snack between them and another snack before a typical dinner.

Re: Pumping Iron with Zemekone and Icehog3
 

and that's it? I don't know about that diet. Sounds kind of empty to me.

Re: Pumping Iron with Zemekone and Icehog3
 

Pretty much. Its really just a weight loss diet. I tend to swap the order and have a normal lunch then cereal for dinner instead. It's hard for me to follow other types of low carb, high protein and vice versa diets, so this one has been pretty easy for me and works pretty well.

Re: Pumping Iron with Zemekone and Icehog3
 

No lifting this weekend for me. Spin yesterday and today. Off tomorrow, get to sleep in a little...

Re: Pumping Iron with Zemekone and Icehog3
 

Same for me Pete. Just been eating my balls off. Sleeping a ton too. Back to the grind monday.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day today...did some rowing for the first time since messing up my lower back a couple weeks ago. Stayed light, only went up to 245 for barbell rows....feels fine tonight, think I am ready to row.

Re: Pumping Iron with Zemekone and Icehog3
 

Squat Session Tonight
480x5,5,5,5
Lock Outs 650 x 5
Leg Press
GHR
Abs
Calves

Spent...

Re: Pumping Iron with Zemekone and Icehog3
 

I'm working on bringing up my shoulders. 6x3 reps of 90lbs on DB Shoulder press, 4x3 of 165 on push press and 3x3 165 on seated overhead press. I found the seated pressing to be much easier than standing, which makes no sense to me. I'd figure a push press (using some legs) would be easier but it wasn't :hm

Re: Pumping Iron with Zemekone and Icehog3
 

maybe you're arching your back too much and basically making the seated press an incline bench press. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

I would have been spent after TRYING to get 480 off the rack! Well done sir!:banger

I did legs for the first time tonight in two months. I'm already hurtin. LOL

Re: Pumping Iron with Zemekone and Icehog3
 

looking good, frank. :tu

today was nothing special (chest). tomorrow is back. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Second what Dokk said. Do em standing to avoid doing an incline press. That's what I do at least.

We talking bring them up strength or size wise? Let me know. I got a couple of good tips either way.

Re: Pumping Iron with Zemekone and Icehog3
 

Gimme the strength tips, Frank. :D Shoulders are a weakness for me ... and they're delicate. I could use a good shoulder workout for Thursday. :tu

Bring them up primarily for size. Definitely lacking there.

You guys might be right on me arching my back too much. I'll try changing my form on the next lift.
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Re: Pumping Iron with Zemekone and Icehog3
 

Tried to do some legs this morning. Thought my back was good, it's been 2 1/2 weeks since I tweaked it and it's not been bothering me at all for about a week. Anyway, I wasn't able to go heavy at all, as it started to bother me at 225. I backed down and did a couple more sets at 185, checking my form. I notice I don't always come straight up out of the bottom and wonder if that is causing this issue. Anyway, did some deads, again stayed light, then finished up with some ab work and a load of stretching. Spin tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Back attack for the Admiral. :salute:

Warmup/stretch

1-arm HS low-rows: 1p x 20, 2p x 12, 3p x 10, 3.5p x 8, 4p x 8 (strapped in from here on out), 4.5p x 6, 5p x 4

Old skool t-bars: 2p x 12, 3p x 12, 4p x 10, 5p x 7 (I might have been strapped in here, my hands were killing), 6p x 3 (strapped ... and my hands still hurt)

Bent-over rows: 185 x 8, 225 x 7 x 3 sets

1-arm stability ball DB rows (hard as sh*t to stay on the damn ball): 70 x 8,8,10

HS high-rows: 2.5p x 10, 2.75p x 8, 3p x 6

Tried some pull-ups; but my lats were fried

A bunch of cable curls ... 1-arm and 2-arm w/a cambered bar

1-arm underhand grip 30-second (goal) pause pull-downs: 100 (30), 110 (25), 120 (20)

I'm hungry. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Way to Row, Dokk! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Admiral. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Strength wise I would just stick to standing mil presses. Start using heavier weight and get a little leg drive in the press. Almost like a cheater. Heavy ass front raises too help.
I would start with heavy ass laterals. Im talking heavy. 4 sets maybe even 5. Then move right to Presses. Standing or seated keep your back straight. No incline benching horse ****. Front raises should be next. You can skip rear delt action, it's really up to you. ( I would save rear delts for another day, isolating them can be a pain, and I would recommend working them on a day when they arent used much at all ) When your done with the front raises move onto lateral machine and bust out 20+ reps. If your not cooked after this. Then bust out a set of painful shoulders. Here is how they go: Grab a set of dumbells dont go grabbing heavy ones im talking 20 maybe 25's tops. 10-15 reps side laterals, 10-15 reps front raises 10-15 reps shoulder presses put em down. No rest between sets on those. Some times I would alternate doing cable work instead of dumbbell work, front raises and laterals seemed to benefit the most from resistance in the negative portion of the motion. To finish off some jacked shoulders do some yoke building work. Hang Cleans superset with some shrugs super set with behind the back shrugs. Afterwards, your range of motion should be shot and anything weighing more than 1 lb should hurt to pick up. Take two ibueprofen and call me in the morning hahahahah!!!!

Re: Pumping Iron with Zemekone and Icehog3
 

what kind of reps/sets are we talkin', Frank?

Re: Pumping Iron with Zemekone and Icehog3
 

I dunno about Frank, but I'd go with 85% 1RM and do 3 or 4 sets of 5 reps. Good luck with that. It's one of my tough spots as well. If you get into the set and think you might not be able to finish straight, add a little push press to get the bar moving.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Pete.

"Off" day for me -- 10min cardio, assisted pull-ups, t-bar @ 2px12 & 3px10x3sets, pull-down abs @ 180# for 10x5sets, cable rope crunches @ 180# for 15+15+20+15

Going to jiu-jitsu tonight. :su

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to help.

Oh yeah, spin this morning :D I need to drop 20-25 lbs in the next 4 months. :td Think I might be giving up drinking for a while.

Re: Pumping Iron with Zemekone and Icehog3
 

Dude cutting out sweet snacks has made a world of difference in weight loss for me. I don't how many cookies etc you eat but I would have some Oreos or something every other day. It was killing my weight loss strategy.

Re: Pumping Iron with Zemekone and Icehog3
 

I stopped with sweets a bit over 2 years ago. Along with other dietary changes and starting to work out, I dropped about 40lbs (-50 fat, +10 muscle) over 6 months or so, down to 235. Since then I'm back up to 255-260, about 8-10lbs is muscle, the rest not so much. I want to cut the recent fat gains, along with, hopefully, some additional. We shall see. If I can get back to 235, I'd be happy with that, but 225 would be better.

Re: Pumping Iron with Zemekone and Icehog3
 

Yea I've gone from 225 to 209 since dropping sweets. Trying to get to 180-190

Re: Pumping Iron with Zemekone and Icehog3
 

Like any other strength builder 5 or less pyramid up.

Re: Pumping Iron with Zemekone and Icehog3
 

chest/arms this morning. Bench, incline, curls, dips. Good stuff. Heavy, but not 1RM heavy.

Re: Pumping Iron with Zemekone and Icehog3
 

did it. my shoulders suck. only got to 155 for 4, 5, 3. :( did some front raises, rear delt work, traps, grip, etc. today, too.

jiu-jitsu was awesome last night, though. I think I'm gonna join up and work that hard until the summer, when I'll start bulking again.

Re: Pumping Iron with Zemekone and Icehog3
 

Benched last night
365x8,8
inclines
close grip pause
lock outs 525x5,5
Pressdowns

Triceps = Swollen

That was about it for me last night. Ate some pizza today, having a few beers and relaxing. Beautiful day here.

Re: Pumping Iron with Zemekone and Icehog3
 

yesterday was a pretty active day for me. started with BJJ. when I got to the academy, it was just me, coach, and one other guy -- a blue belt. needless to say, it was an intense 90 minutes in which I got thoroughly manhandled.

after that, I proteined up, rested a little, and decided to head to the gym for a recovery session consisting of chins, high-rep deads (no thumb in grip), "yes-nos" (to work the inner thighs), ham curls (with pause and without pause), farmer's walks (no thumb in grip), one-arm underhand pull-down w/pause (for 30 seconds or so), and lots of stretching.

after that, I proteined up again, went home, and decided it would be a good time to mow the lawn since I was already sweaty. :r

woke up this morning I feel like someone used my neck as a handle to throw me around ... then I realized, someone did. :r I am a sore little unicorn who is glad to have the weekend off. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Pretty active day, Dokk. :tu

I am hitting the gym early so I can eat, nap and eat before my playoff game tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Damn Dokk, you are turning into a maniac. :su

just spin for me this morning, followed by a 2 egg/3 egg white omelette with a little cheddar and prosciutto and a couple pieces of wheat toast. I think I need to eat more egg whites. Maybe just put em in my shakes in the morning...

Re: Pumping Iron with Zemekone and Icehog3
 

Did a heavy, short delt workout today. Militarys, seated dumbbell militarys and some machine work to finish. Put off traps until tomorrow to be certain my lower back was not tight for my Finals game tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

egg whites are like 4g protein. I usually do a 4:1 ratio. 2 whole should be followed by 8 whites. one of the reason I do not eat eggs often. Eating a dozen eggs is SO much food.

Re: Pumping Iron with Zemekone and Icehog3
 

Lost our game, after a 10 minute overtime, in a shootout.

I am going to get up early and punish myself at the gym to douse my shame. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Then follow it up with a victory burrito.

Re: Pumping Iron with Zemekone and Icehog3
 

Spin again for me today, off tomorrow. Just had some chobani with some granola and an apple. Very tasty.