Re: Pumping Iron with Zemekone and Icehog3
 

Yep, hands over and straps under, Einstein. LOL

Been hitting it pretty hard lately myself. Moderate lifting and more time on the elliptical than I care to remember. Diet all week is egg whites, skim milk, chicken, complex carbs, and thats about it. Been eating pretty much what I want on the weekends but still dropping some pounds and getting stronger at the same time. Finally got under 260 last Friday (had to take my shoes off, though :)). I was at 295 in September when I started back to the gym after 10 years away, and still 280 in Feb. when I kicked up the diet a notch. Looking for 225 by the end of the year. Slow and steady wins the race...

Re: Pumping Iron with Zemekone and Icehog3
 

Tis one of my favorite exercises.

:tu

This is the biggest struggle for me but the last few weeks I've been good with my food intake and making the healthier choices. Not always healthy but just healthier. :D Dinner usually consists of either BBQd steak or chicken and some sort of veggie, which in my case means corn or asparagus.

Re: Pumping Iron with Zemekone and Icehog3
 

:tu

I've found pretty good success cutting fat recently with avoiding refined sugar, white flour and white rice. I still eat all kinds of whole grain flour, as well as brown and wild rice. Sugar is in far more things than you would think possible. Almost as many as corn.

Oh, and I went to spin this morning. Exciting :wo

Re: Pumping Iron with Zemekone and Icehog3
 

having trouble cutting out white rice :(

Re: Pumping Iron with Zemekone and Icehog3
 

Use brown rice instead. Might be able to get away with Basmati, but that's questionable.

Re: Pumping Iron with Zemekone and Icehog3
 

not the same for me...the best I've done so far is cut down my portion to a little less than small bowl with dinner.

Re: Pumping Iron with Zemekone and Icehog3
 

cous cous is also decent

Re: Pumping Iron with Zemekone and Icehog3
 

:tu Especially with grilled Salmon...I know this isn't the food thread, but couldn't resist....

Re: Pumping Iron with Zemekone and Icehog3
 

try quinoa

Re: Pumping Iron with Zemekone and Icehog3
 

cous cous I can do, especially with some cilantro and garlic and just a touch of olive oil, it's delicious. Quinoa is completely flavorless. Unless I'm loading it with cheese or something else to give it some favor, I don't really like it. Either eay, wild rice with mushrooms is one of my favorites. And if I can add some sausage in as well, I'm in heaven.

Re: Pumping Iron with Zemekone and Icehog3
 

Just put hot sauce on everything.

Re: Pumping Iron with Zemekone and Icehog3
 

Frank's hot sauce....I put the shiet on everything :r

Dinnah was half a bbq steak and 1.5 pieces of turkey sausage. Oh yeah a half serving of white rice. Then 2-3hrs later was Pho (noodles and flank steak slices.)

Triceps - skull crushers, kickbacks, something with 1 db and two hands behind my head, cable pull downs with straight bar.

Abs - cable pulls left/right, cable rope crunches, something with weights in each hand leaning side to side.
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Re: Pumping Iron with Zemekone and Icehog3
 

Try Srirachi (sp?) some good shat there...

Light workout
bench 225x5,5,5
OverHead Press 135x10,10,10
Inclines 185x10,10,10
Dips BWx10,10,10
Kaz Presses 35'sx10,10,10

Taking my time getting back into working out. Felt kinda stupid going light, but I'm not really in the mood to rush it plus I'm running on low calorie.
Tomorrow is cheat day. I'll post back what I stuff down my face.

Re: Pumping Iron with Zemekone and Icehog3
 

Franks is good, but I like to mix it up. I've been really enjoying Blair's Q Heat Jalapeno Tequila - amazing, not too hot but very tangy. Also Blair's Q Heat Chipotle Slam, and an orange habanero sauce from the Angry Pepper that causes me substantial discomfort if I eat too much of it. I don't see it listed on their website, the store is only about 20 min drive from me, so I usually just go there and get it. :tu :ss

Shoulders and back for me this morning. Hang cleans, press, lat pulldowns and HS low rows. Good stuff.

Frank, what's a Kaz Press?

Re: Pumping Iron with Zemekone and Icehog3
 

I was messing around about the Frank's Hot Sauce...I prefer sriracha mixed with a dash of soy sauce as my dipping preference. :dr

Yes...what is a Kaz Press?

Re: Pumping Iron with Zemekone and Icehog3
 

Substitute White rice for Brown or do Quinoa for sure. Then again Bao is of some asian decent so substituting white rice maybe very difficult. In a cup of rice there is only 37g of carbs, how many carbs do you get from rice in a day, Bao? The issue is satiety. I recommend eating the rice with something protein rich so you aren't craving more food after the rice.

No lifting for me today or tomorrow :(

Re: Pumping Iron with Zemekone and Icehog3
 

Honestly I've been good and the last few weeks I've cut down to about a cup or less a day.

Re: Pumping Iron with Zemekone and Icehog3
 

That's good. What is your overall goal, weightloss?

I'm trying to get involved in some local bodybuilding nutrion. My degree is in nutrition but sports nutrition (especially bb) is a little bit of a different beast. We'll see how it goes..

Re: Pumping Iron with Zemekone and Icehog3
 

I'm currently 200lbs... with a very sexy spare tire. I'd like to get back to about 160 as I felt I didn't look too skinny or too fat. Cardio will prob be my key to unlocking that door but I'm only on week 11-12 post ACL surgery so running is a no-no. Jogging is a no-no and biking/elliptical is limited to low intensity and 15min max. In all honesty, I don't mind much were I am at but would like little to no gut.

Re: Pumping Iron with Zemekone and Icehog3
 

Personally I disagree with cardio being the "key" to fat loss. Something that I would concentrate on if I was trying to lose weight/fat would be muscle time under tension. Doing circuits or lifts with complex movements would be something I'd concentrate on. IMO doing that is way more fun than doing pure cardio.

Re: Pumping Iron with Zemekone and Icehog3
 

Gunna havfta give this old guy specifics brother...muscle time under tension? complex movements? I get the jist but it's always nice to see examples.

Re: Pumping Iron with Zemekone and Icehog3
 

I think Christos is talking about complexes, where you pick up a bar and do 7 or 10 different exercises, with no rest between before you put it down. Kinda like a SUPER superset. Personally, I'm lazy, so I just go to spin class, stop drinking and improve my diet.

Re: Pumping Iron with Zemekone and Icehog3
 

Everyone says diet is the biggest part...personally I find it also the hardest. :(

Re: Pumping Iron with Zemekone and Icehog3
 

It's terrible, but I have found the biggest pickup in just completely stopping alcohol consumption. I quit drinking beer about 2 1/2 years ago and switched to just white liqours, so vodka or scotch mostly. I cut that out when I want to drop. Also try carb cycling. http://www.tmuscle.com/free_online_a..._cycling_codex - of course that will mean losing the rice some days... :tf

Re: Pumping Iron with Zemekone and Icehog3
 

http://www.youtube.com/watch?v=GJ39Me6MDTQ

kaz press with a barbell. I do them with dumbbells and a neutral grip.

I drink a lot of Guinness while dieting, it's actually rather low calorie and carb hahahaha.

Re: Pumping Iron with Zemekone and Icehog3
 

I don't have a thing for beer or alcohol to be honest..if I drink it's usually a coke and rum. Even that is at most 1x a month.

Frank is that more chest or triceps?

I don't know how you guys can do Guinness. That stuff is so damn thick.

Re: Pumping Iron with Zemekone and Icehog3
 

Triceps. I like the dumbbells because I hold them perpendicular to the ground while laying on a bench. Think of it like a skull crusher done with dumbbells and a hammer curl grip. So really its not even a kaz press. But I was shown it to be a variation of the movement. I get a nice stretch on my triceps, and if done heavy enough has carry over to bench.

Re: Pumping Iron with Zemekone and Icehog3
 

Biceps - preacher curls on the decline bench, hammer curls, 21's (my gawd they are hard)
Shoulders - standing shoulder press, raises to the front and sides.
Abs - leg lifts, plank, and some silly machine where I push a bar forward while sitting.

Just refueling with cookies and cream whey protein :dr

Re: Pumping Iron with Zemekone and Icehog3
 

Gonna try to blow out the crud by playing in my first hockey game since my surgery. I will let yens know how it went late night. :)

Re: Pumping Iron with Zemekone and Icehog3
 

:tu

Have fun Tom!!

Re: Pumping Iron with Zemekone and Icehog3
 

Still sleeping Tom?

Spin for me this morning, probably tomorrow as well. Hopefully the weather will hold up to the forecast so I can actually make it to the beach this weekend.

Re: Pumping Iron with Zemekone and Icehog3
 

Yes. Kettlebells are perfect for doing this.

Re: Pumping Iron with Zemekone and Icehog3
 

Tweaked something in my back during weighted lunges yesterday. Feeling pretty stiff today. Probably taking the day off, and get back at it tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Question for all you guys that work out. I hurt my right elbow earlier this year while doing skull crushers. While working out I felt a pop in my elbow, but nothing hurt at the time. A few days later my elbow was killing me, I couldn't and didn't want to move it past a 90* angle. I went to the Dr.'s she took some x-rays and she told me it was bursitis. She tried to remove fluid but was unable to.

Fast forward a few months. My elbow still hurts, when I do heavy weight exercises. Mainly when I do skull crushers anything over 70lbs and my elbow feels like it want to give out, I was doing 90lbs when my elbow popped. It's not bad when I do rope pulldowns, push downs or bench dips (I'm a fat guy :su), although I can feel it strain a little.

Now I haven't been in the gym for about a month now and today I tried to do some two handed behind the neck dumbell extensions and my elbow is still tender. I can work through it but it's kind of an annoyance now. I was wondering what I can suggest to the Dr to look for during my next check up.

Re: Pumping Iron with Zemekone and Icehog3
 

I was Pete....couldn't fall asleep until 4AM after my first game in weeks last night. But I got up, made it to the gym and hit some chest and back. Crud in my lungs still holding me back a little, but it feels good to be back.

Greg, whenever I have had bursar issues with my elbow, I back off the exercises that aggravate it and train around it until the inflammation subsides. Hitting it repeatedly at the angle which aggravates it (which tricep extensions are obviously doing for you) just keeps it inflamed and it just isn't going to heal.

Never had a cortizone shot in my elbow, but I know cortizone relieved inflammation problems for me in both my shoulders years ago.

Re: Pumping Iron with Zemekone and Icehog3
 

Thank you sir, how long did it take for it to fully heal?

Re: Pumping Iron with Zemekone and Icehog3
 

I have had elbow problems a few times over the decades. If I trained around the exercises that aggravated it, it was usually better in 3-4 weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks again.

Re: Pumping Iron with Zemekone and Icehog3
 

I take it the game went well then? Nice to have you back again :ze

Re: Pumping Iron with Zemekone and Icehog3
 

It did, Pete...thanks. Besides the breathing difficulty from the crud, leg felt great. :)

Good to be back. :ze :ih

Re: Pumping Iron with Zemekone and Icehog3
 

Assistance work last night. Nothing special the usual I suppose...

Thursday was epic cheat day, had to sneak meals during class no eating allowed. We get breaks around 9 and 2 with a noon lunch. Breaks are usually 10-15 minutes so I get crap from the vending machines. Weight Wed. was 257 w/ shoes, weigh in on Fri was 263 w/ no shoes.... Not too bad I supposed. Went something like this...
530am AM Shake
615am 2 sausage burrito things from Micky D's and a biscuit chicken
730ish am-protein bar
930am soda, protein bar, two bags of chips, bad of combos
12pm 2 slices saus, 2 pep, 2 cheese, 2 ground beef + more soda
2pm bag of combos, bag of gold fish
330pm AM shake + pb&J sandwhich
430pm 1/2 box of taquintos
530pm 2 yogurt parfaits (sp?) homemade by the wifer.
630pm 4 sausages w/ baked ziti ( had to stuff myself here, did not inform the old lady that I wasn't really hungry for dinner)
9ish pm basic shake with banana and PB
10pm 1/2 tub of yogurt w/ strawberries

Also add about a 1/2 gallon of water and 1/2 gallon of crystal light.

My AM shake which is my normal breakfast is as follows
water 1 1/2 cups
7-8 frozen strawberries ( these are cheap 4 pound bag already cleaned is 8 bucks )
1 banana
1/2cup oatmeal (1 cup on training days)
glob of peanut butter
blend on low
2 1/2 scoops vanilla protein powder
blend on high

Re: Pumping Iron with Zemekone and Icehog3
 

I’ve been using USPLabs Jack3d off and on for a little while now. I’ve really come to like the results. Its been reconmended to me to try some of their other products. I had just never gotten around to it. Now that I’ve been on their other stuff for a while now I’ve got to say that I’m very happy. I feel larger, fuller, and stronger Than I ever have. I didn’t name what I’m on because I don’t know if you guys frown on that (It‘s all over the counter stuff). The only draw back is that their a little pricy. But if you can catch a sale (like I did) it’s worth it (at least to me it is). Have any of you guys tried this brand, and what do you think?

Re: Pumping Iron with Zemekone and Icehog3
 

I just wanted to clarify myself a little bit. I do realize that the most important thing is to get in there and do the work. It’s just that some times for me to make it threw a workout I need a little help staying motivated in my heavy workouts (and right now I’m pushing my self real hard). It’s also rare to find a supplement that actually does what it says it will do.

Re: Pumping Iron with Zemekone and Icehog3
 

I like Jack3d, I am taking it now, and usually cycle between that and White Flood.

Re: Pumping Iron with Zemekone and Icehog3
 

I tried white flood once. It made me sick every time I opened it. I guess that that's the thing with supps. Different strokes for different folks.

Re: Pumping Iron with Zemekone and Icehog3
 

Absolutely.

Re: Pumping Iron with Zemekone and Icehog3
 

Frustrated this morning. Standing outside my gym at 5 waiting for the guy to show up and open the place. Finally took off at 5.25 with the gym still closed and went for a long walk. Guess I'll skip spin tomorrow and lift instead :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

that sucks Pete..:( Haven't hit the gym since Sat and there is some strange ass smoke in the air down from Canada that is bothering my throat. :c

Re: Pumping Iron with Zemekone and Icehog3
 

anyone have any input on thermogenic products?

Re: Pumping Iron with Zemekone and Icehog3
 

They were a lot more effective...but a lot less safe...before the FDA banned ephedra. I quit using them years ago when it appeared they were having a negative effect on my heart, Bao.

Pete, that sucks, hope you get an explanation.

Off to hit back shortly....first time T-Bar rowing since I have been back. :wo