Re: Pumping Iron with Zemekone and Icehog3
 

Rough Squatting and Pull tonight.
510x4(missed on 5th),5,4(missed on 5th)
Pull off 8 mats
505x5,5

No speed on the squatting tonight was totally gassing me. I was just squatting extremely slow. All in all a good workout, hit some sticking points and worked my way through. Bit pissed I didnt hit my numbers. Excuses can be made, next time just gonna have to smash the weights.

Re: Pumping Iron with Zemekone and Icehog3
 

I know you will smash 'em, Frank! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Damn right, Frank! :su

Re: Pumping Iron with Zemekone and Icehog3
 

Pretty good lifts this morning. Made sure I did a good warm-up and stretching before doing a little pulling and a little squatting. No tweaking of the back, which was very good. Kept the weights at 60-65% as I've not done either exercise heavy for about a month. Followed up with some ab work and more stretching.

Re: Pumping Iron with Zemekone and Icehog3
 

Was sick yesterday but went to the gym anyway. Crushed some 21s on bench (wide, regular, and narrow) with more speed than I've ever done. Three weeks ago, I couldn't even hit 18s; so things are definitely improving. :) Also hit about 40 assisted pull-ups and 20 or 30 assisted dips. HS inclines (1-arm) and pushups were in the mix toward the end, too.

That said, I started feeling pretty pukey and gassed after about 45 minutes. Went home, puked, and slept basically the entire day ... which means I missed jiu-jitsu, too. :td

Decided to sleep in today and I'm feeling much better. Will probably the gym tonight and BJJ tomorrow morning. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I will do some T-Bars for you this morning, Dokk. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Thank you, Admiral. Today's supposed to my my back day, so that'd be greatly appreciated. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Haven't been to the gym in a couple months. Life's been busy and hectic so I've been focusing on other things.

Started P90X yesterday and got thrashed by it!!!
Sore as hell today, only went 2 rounds with the heavy-bag today. Day 2 starts tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Hit back today, and cut my rest between sets in half....really took its toll by the end.

T-Bar rows to 6 plates (heaviest set was brutal)

Barbell rows to 295 (gassed by this time, only got 8 reps with 295)

Pulls ups to failure (Able to get 12, 12, 11, 10, 10 before giving up)

Cable pulldowns/cable rows (as heavy as I could still grip). :r

Re: Pumping Iron with Zemekone and Icehog3
 

Your back days make me feel like a girly man. :tf

Re: Pumping Iron with Zemekone and Icehog3
 

Tom's non-workout days make me feel like that.

Re: Pumping Iron with Zemekone and Icehog3
 

Back and bi's are my strong point, Pete...if only I was as strong on chest! :(

"Don't underestimate yourself, Judge...you're a tremendous slouch". ;) :r

Love ya Brother.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the extra reps for me, Admiral. :tu

Getting back into activity tomorrow with some jiu-jitsu in the AM. I'll hit back on Thursday. :su

Re: Pumping Iron with Zemekone and Icehog3
 

Legs and delts for me manana, traps if I have time.

Hoping to get some ice time next week too to keep me in game shape.

Re: Pumping Iron with Zemekone and Icehog3
 

Pulled my groin a little in BJJ today. Anyone have any good stretches or remedies t speed the healing process?

Shoulders and rows tomorrow. :wo

Re: Pumping Iron with Zemekone and Icehog3
 

Really hitting shoulders :) Seated shoulder press, High incline bench press, Push Press, and Heavy shrugs. The shrugs made me want to re-think my position on getting wrist wraps to help hold the bar. I've been looking at ATP and elitefts.com and I might pull the trigger on some.

Then I got a massage :)

Re: Pumping Iron with Zemekone and Icehog3
 

I don't stretch the groin too much when I have a strain, Dokk, just seems to aggravate it more. A little ice, a little Aleve, a little rest is my remedy.

Tore shoulders up too, Christos, went heavy on militarys, seated dumbbell presses, some Smith machine seated presses, then barbell amd dumbbell shrugs.

Re: Pumping Iron with Zemekone and Icehog3
 

I use these wraps
http://www.flexcart.com/members/elit...&m=PD&pid=3018
They get almost cast like when wrapped tight, but if you like em loose they work perfect also. Almost like a hybrid wrap.

Re: Pumping Iron with Zemekone and Icehog3
 

You looking for wrist wraps, or straps, Christos?

http://www.flexcart.com/members/elit...&m=PD&pid=3021

Re: Pumping Iron with Zemekone and Icehog3
 

Light bench and incline today, followed up with some arm work, curls and dips. Realized this morning that they have all the clocks in my gym set 5 minutes fast...

Re: Pumping Iron with Zemekone and Icehog3
 

effed up my back bad today. :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

That's no good man. Be especially careful getting back. What happened?

Re: Pumping Iron with Zemekone and Icehog3
 

t-bar rows. was still pretty light for me -- just 4 plates. first few reps were fine. then, all of a sudden: POP! :td it was like a bomb going off in my lower back/right hip (I can't tell). the bomb sent a shockwave down my right leg and I dropped the weight immediately.

best as I can tell, the pain is located in muscles and the hip, not the spine; so I don't think it was a disc or anything like that.

I need a witch doctor nonetheless....

Re: Pumping Iron with Zemekone and Icehog3
 

F@ck....been there, done that...recently, even. Hope it heals up fast for you, Dokk.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Admiral.

I have an appointment in an hour. I'm home now and will be on ice until I leave. :(

Re: Pumping Iron with Zemekone and Icehog3
 

I have the best doctor ever.

I took a look, ran some neuro tests, then gave me a full back adjustment, a site-injection of his personal cortisone & anesthetic cocktail, and a scrip for Lodine and some muscle relaxer. And he didn't even lecture me about abusing my body! :tu

I still hurt; but not nearly as bad as when I went in. Plus, I haven't taken the drugs yet.

:wo

Re: Pumping Iron with Zemekone and Icehog3
 

Lifting is abusing your body? Glad to hear you are feeling better! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Some folks think so (well ... when you're not just doing curlz, crunches, and flyes). ;)

Thanks, Pete. I'm still sore and tight; but I'm much better off. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Could always do some yoga :su:tf:tf :ss

Re: Pumping Iron with Zemekone and Icehog3
 

Admiral? Frank? Dave? Anyone????? :tf

Re: Pumping Iron with Zemekone and Icehog3
 

I would follow Dr.s orders. Take two weeks off. I wouldnt even do cardio. Stretch, foam roll. Heat ice all that ****. Just give it time. Eat tons of good fats, and fish keep that inflammation down. Work from there, but first couple of weeks off I wouldnt even get under the bar I'm talking machine work. 4 weeks of a set back now, is a lot better than months down the road.

Not to sound like an ass here but I think you were doing too much there brother. This may have just been a way of your body telling you it needs a break. If you are going to live on the heavy side of things, your body may not feel like it is over worked, but trust me it needs it's rest. Monotheism is key here brother.

Re: Pumping Iron with Zemekone and Icehog3
 

Bench last night roughly 7 weeks out from meet.
380x5,5,5 Smoke show
Inclines
Close Grip Rest Pause
Hold Out 545
Cable Extensions
Press Downs

Fin.

Hit every rep all weights last night despite going out late the night before. Was working on about 3 1/2 hrs sleep tops.

Re: Pumping Iron with Zemekone and Icehog3
 

I plan to follow the doc's order, Frank ... and he actually said it wasn't that bad. He's a DO with board certification in sports medicine. He told me to stretch and not put it under load until the pain's gone; but he didn't recommend any kind of prolonged "off time." It's all tissue aggravation.

That said, I really haven't been lifting "heavy" for a month or so. I've been more concerned with speed and explosiveness. And with my recent jump into jiu-jitsu, I'm more interested right now in increasing my endurance and focusing on some problem areas -- mostly to get better at pull-ups/chins, rows, strengthening my grip, and some very specific muscle groups. Haven't done heavy squats or deads in a while and don't plan to until later this summer.

Anyway, I'll be laying low for a while. I'll head to BJJ tomorrow for instruction; but I won't be rolling. I'll ease back in as my body dictates I can.

Re: Pumping Iron with Zemekone and Icehog3
 

Been hitting the gym and/or BJJ each day and am recovering very well. No rolling live at BJJ and no weights in the gym.

Gym has been cardio (which has improved drastically over the last two weeks), pull-ups/chins, and various mat stretches and exercises/drills (e.g. triangle drills and shrimping drills).

Today I did 100 pulls/chins (assisted, of course), some farmer's walks, yeses/noes (neck), reverse crunches, judo pushups, and lots of triangle drills. I also did a bunch of stretching and am feeling pretty darned good right now.

Back is still sore. Kind of feels like I got in a fight and got a little beat up; but the pain is manageable and it's mostly soreness rather than pain. If I'm still feeling like this at the end of the week, I'll schedule a follow-up and probably get another adjustment from the doc.

My BJJ coach -- who had back surgery 6 months ago -- said he'd roll with me while I'm recovering b/c he can be gentle. We'll see how I'm feeling this week. Probably still won't roll tomorrow; but by Friday, I might feel up for a light roll with coach.

Re: Pumping Iron with Zemekone and Icehog3
 

So wrong, Dokk. :r

Didn't have much motivation driving to the gym to do back today, so I switched it up and did some explosive, single handed movements to start. Ended up getting a pretty good workout for a day that I didn't think I would be into it.

Re: Pumping Iron with Zemekone and Icehog3
 

awe damnit! ;s

Re: Pumping Iron with Zemekone and Icehog3
 

Went in yesterday morning. Deads were just not there. Missed the first time with 315, hit the second, and missed the third, so I moved on to squats, which were very good. hit 285x5, 315x5,5. First time doing those heavy in more than a month and my hamstrings were sore all day and this morning. Finished up with some hanging leg raises. Off today.

Re: Pumping Iron with Zemekone and Icehog3
 

Did chest & tris with my partner toady.

Pull-ups (assisted): 4 x 10
Dips (assisted): 3 x 10
Floor presses: 3 x 10 @ 135 (didn't want to over-do it with the back still hurting)
Incline barbell presses: 135 x 5, 6, 6; 155 x 4
Dumbbell flat presses: 60 x 6, 55 x 8, 8, 7
Medicine ball: 3 x 20 w/20# soft ball (throw from behind head straight to ground)

Followed that up with a bunch of stretching and a few sets of triangle drills (which are a pretty killer core exercise)

All-in-all, it was a pretty alright day. My back is feeling better. I still feel like someone punched or kicked me in my pelvis and in my kidneys; but I think it's better than yesterday ... and it's certainly better than last week. I definitely will NOT be doing any leg or lower back lifts this week -- I'll just keep up with my pull-ups, chins, pull-downs, etc.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad the back is improving, Dokk. :)

Legs for me today, wish me luck. :r

Re: Pumping Iron with Zemekone and Icehog3
 

good luck. :gl

please do some squats or something for me. I love working legs and it kills me that /i can't right now. :(

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks guys :tu I ended up getting the ones Tom recommended and then a set from APT . Today I'm gonna hit some back and deadlift so I'll report back on which I like better..

Re: Pumping Iron with Zemekone and Icehog3
 

Squats it was....gonna be a b*tch getting in and out of the squad tonight. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Hope they work well for you, Son. :)

Re: Pumping Iron with Zemekone and Icehog3
 

What, no stretching and foam rollering? :ih

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry haven't been super active guys work and training + kids are time consuming go figure...

Squats today
540x4wrappedx5
LockOuts 650x5
Leg Press
GHR
Abs
Calves

done and bloodshot.

Re: Pumping Iron with Zemekone and Icehog3
 

Stretching, yes. Foam rollering, no. :)

Nice Frank! Wish I could still squat that heavy, but those days are gone.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and back this morning. Press, lat pulldowns, upright rows and HS low rows. stretched and went home to eat my yogurt and shower. Funny how 5-10 minutes late to the gym in the morning makes me 15 mins late leaving the house...

Re: Pumping Iron with Zemekone and Icehog3
 

What, no foam roller? ;)

Sounds like a good workout, Pete. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I feel effin beat up from the combination of chest day and jiu-jitsu yesterday. Got my ass seriously handed to me last night. :r

This morning: cardio, 100 (assisted) pull-ups/chins, stretching, and 100 arm-bar drills (really an abs exercise).

Back is at about 85% today. There's still something "off" low in the back/hips, though. I think my sacrum may be a little rotated or something. If it's still feeling like that at the end of the week, a trip to the doc's will definitely be in order.

Re: Pumping Iron with Zemekone and Icehog3
 

I haven't been to the gym in almost 2 weeks and I can finally move my elbow pain free (well... 90%). This sucks. I mean, I'm glad my elbow doesn't hurt, but I loved going and working out... especially my arms and chest. These seem to be things I can't do without my elbow taking a 2-week-****.

Bah.

The last time I went, the only things I did involving my arms were a couple rows and assisted pull-ups... it seems like anything that involves bending my arm (work out wise) ends up being painful.