Re: Pumping Iron with Zemekone and Icehog3
 

They must have been thinking of me. :r

Can I get some fist-pumps, Brohams?! :r

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Only after we go tanning and get our eyebrows did.

Re: Pumping Iron with Zemekone and Icehog3
 

:wo

Re: Pumping Iron with Zemekone and Icehog3
 

Fist Pump :wo

I saw that email and my first thought was to bring some to shack :r

Great day at the gym yesterday.. My ex-lifting buddy was home so we hit the gym and that always means good things for me.

Deadlifts
315x3
335x3
355x3
375x3
405x3
415x3 PR :D

Did some rack pulls prior, then weighted pullups and seated rows after. Great workout.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice workout Son! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Good workout christos. I don't get the rack pulls before pulling from the floor.

Re: Pumping Iron with Zemekone and Icehog3
 

I use it as a activation for the deadlifts. I think it makes a huge difference in my deadlift.

Re: Pumping Iron with Zemekone and Icehog3
 

Did some BS leg workout monday. My left forearm is still mega jacked up. Im about 80% about hitting a bench only meet in Oct. Taking the rest of the week off, maybe super gay light day on friday but nothing special. Missing the gym Monday, then back in Wed. in my new bench shirt.

Worn my new shirt once so far and barely missed 600 twice off of a 2 board. 2 inches if not less the shirt kept throwing the weight back towards my face. I think that is what jacked my forearm up even more. Shirted benching is crazy. I'd like to try 650 at the meet but that's gonna be a stretch. Opener will be 550ish.

Re: Pumping Iron with Zemekone and Icehog3
 

Biceps and triceps last night. Did 21's, Hammer curls, and reverse curls.

The weirdest thing, after the gym I went home and took a shower. I noticed that my left bicep had a very strange lump on top of the bicep muscle when I flexed. It was almost like someone gave me a charlie horse there or there was a sitting right over my bicep. It didn't hurt but I massaged the muscle just in case. I was scared for a bit because I thought I somehow tore something. Woke up today and it was gone. *phew!

Re: Pumping Iron with Zemekone and Icehog3
 

Dunno what to tell you bout that one Bao. No clue here.

Hit the gym earlier to do my Jane Fonda workout. It sucked. Everything I did made my forearm remind me its ****ed up. I did what I could went light and chalking it up to a deload. Missing squats Monday then benching on weds will be heavy...

Re: Pumping Iron with Zemekone and Icehog3
 

My rotation will get me back to arms Sunday..we'll see if it happens again.

Re: Pumping Iron with Zemekone and Icehog3
 

Definitely reaching the realm of overtraining at this point. Shack Herf will mean a week out of the gym and off the ice, and I think it will do me a lot of good.

Went to the gym today and the f***ing T-Bar set up is still broke, almost a month later. Granted, they had to have the part needed custom made, but it's bumming a lot of us out.

I was going to do barbell rows....Put 185 on the bar to warm up, and it just felt like a ton of bricks. No gas and no metal edge today....so I did ultra heavy cable work (wide grip pulldowns and narrow grip cable rows) and some pullups and then pulled the plug.

Oh, and for the record...for my body chemistry, MHP Trac is :td

Re: Pumping Iron with Zemekone and Icehog3
 

Sucks to hear Tom. That's how I felt today. Just didnt belong. Push through till the week off. Try and hit some PR's before the week off.
Dont know brother. Sounds weird as hell. Glad it wasnt me, I would tried to stab that thing open with a needle in the bathroom. Dont ask.

Re: Pumping Iron with Zemekone and Icehog3
 

I've been going hard the past month, working out twice a day on days I don't work... which has been often lately since we are in a slow period. Decided to take today off as well, just counted all the setting stuff up for herf tomorrow as my workout

Re: Pumping Iron with Zemekone and Icehog3
 

That is exactly what I am going to try to do, Frank, hit it hard until my "forced" week off. I have been good mentally (focus and attitude) most days, just starting to get sore and physically gassed. No injuries though (knock on wood), so I will rock it and then come back fresh after the week break.

Hope things turn for you soon...When do you need to decide about the October meet?

Re: Pumping Iron with Zemekone and Icehog3
 

2 weeks before meet is deadline. Unless I wanna pay a late entry fee. So until then I suppose. I'm going to start training for it regardless. It's only a bench for cash meet. I have vacation and a week in Oct I'm going to have to miss. So it's like 13 weeks training minus the 2 weeks for vacation and other crap. I'm not worried about the week in august but the week in October might be an issue. If I do not do it so be it. Two of the guys I training with are competing in Nov. so I'm not going to compete at that meet. They will need someone to help out. Both guys will need help one is shirt benching and the other is doing a full meet.

Re: Pumping Iron with Zemekone and Icehog3
 

Well, here's to both of us getting out of our funks, Frank. :chr

Re: Pumping Iron with Zemekone and Icehog3
 

What are you guys using, if any, for fat burners? or any recommendations? I know a good diet is best but I just haven't been able to cut my sugars yet.

This was my first complete session of gym in a while and I feel beat, but it does feel good.

Also how often do you guys change your routine? My buddy and I usually do the same routine for 3 - 5 months.

Re: Pumping Iron with Zemekone and Icehog3
 

I change my routine every workout, Greg...muscles adapt very quickly, and "confusing" them is one of the best techniques for continuous progress.

I can't help you with the fat burners....I used to take ephedra before they outlawed it, but more for energy than fat burning. I believe that stuff did some damage to my heart, which took quite some time to reverse itself.

Re: Pumping Iron with Zemekone and Icehog3
 

Short read about fat burners. Unless you wanna use the real deal.
http://www.cigarasylum.com/vb/showpo...postcount=4107


My routine stays pretty much the same. I always keep the big three ( squat, deadlift, and bench ) in my routine. But often use variations of each. We use a periodic training template. Cycling the volume and poundages used each training session. Assistance work usually varies and is done as much as you can stand style. lol. After heavy benching my triceps will let me know when they have had enough punishment. Same for Squats Legs or what have you.

Re: Pumping Iron with Zemekone and Icehog3
 

Assistance work?

Thanks for the tips guys ! Good to know about the fat burners, I'll just stick to a sugar free red bull before work outs.

Time to start my running again this next week, life sucks when it gets in the way.

Re: Pumping Iron with Zemekone and Icehog3
 

When in doubt go run hills.

I train 3 days a week. Squat/deadlift , bench, then assistance. Assistance work for my usually includes lower and upper back work, biceps, shoulders and staring at all the poontang at the gym.

Re: Pumping Iron with Zemekone and Icehog3
 

not much poontang at 0030 :td

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders...4 exercises x 5 sets x 10reps

Has it been 6 weeks yet? Can I start something new?:confused:

Re: Pumping Iron with Zemekone and Icehog3
 

If you feel ya need a change just change it up. Screw it.

Re: Pumping Iron with Zemekone and Icehog3
 

Biceps and Triceps...no strange lump on the left arm...:wo

Thanks Frank...Gonna check and see if it's time...I'm only complaining because this routine is kicking my butt! ;)

*just checked...I started this routine 6/23/10 I'm @ 6 weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to hear Bao. Workouts can be stale. Maybe for a week do a wildcard week and just do some crazy drop set super set style crap. Then back on the routine.

Re: Pumping Iron with Zemekone and Icehog3
 

You are a wise iBotL
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Re: Pumping Iron with Zemekone and Icehog3
 

If I could only get this diet thing down....

The change so far for me in diet is a bit more veggies...abit less fat and carbs...less sugar...AND Black iced coffee..which is prob where I got most of my sugar intake from.
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Re: Pumping Iron with Zemekone and Icehog3
 

I am hungry every minute of every day the last several weeks.....so I just go ahead and feed the beast. 95% healthy, but I had lots of dark beer Saturday, and some killer Hagen Daz Chocolate Peanut Butter ice cream last night.

Re: Pumping Iron with Zemekone and Icehog3
 

mmm ice cream. I had ice cream and homemade apple pie last night...

Re: Pumping Iron with Zemekone and Icehog3
 

Ice cream is the whip beneath my wings.

Re: Pumping Iron with Zemekone and Icehog3
 

Ive been eating SmokinGator's easy cobbler recipe this past week:dr :su

Re: Pumping Iron with Zemekone and Icehog3
 

Our stomachs must be connected some how :r I've been the same way. I can't stop from eating. Before dinner tonight I had some chicken breasts over spinach salad, then an hour later whole wheat pasta with meatballs, and I'm still hungry :td

Decided my forearms need blasting. So 6 days a week I will be hitting forearms after my workouts. :tu

You sir have my attention!!! Chocolate Peanut butter ice cream is my fav...
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Re: Pumping Iron with Zemekone and Icehog3
 

Never had that before, but sounds unreal. Funny how food always makes it way into this thread.

Re: Pumping Iron with Zemekone and Icehog3
 

I had a huge steak and some bananas right after the workout....Two huge chicken breasts over whole wheat pasta 3 hours later...two more huge chicken breasts with pita 3 hours later...another steak with assorted fruit 3 hours later...a protein shake in between...you get the idea. :r

The Hagen Daz version is out of this world...I am going to have to get some more later this week. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Last night:

warm up:
Torso twists/chops 3 sets x 20 30lbs
dumbbell thrusts 2 sets x 20 30lbs

Chest:

dumbbell incline 4 sets 12, 10, 10, 3 (usually 8) @ 60, 70, 80, 100lb
flat dumbbell 3 sets 15, 12, 10 @ 70, 80, 90lb
cable flys for lower chest 3x15 @ 35, 45, 55lb (i think)
incline dumbbell flys 2x15 @ 27.5, 35lb

Re: Pumping Iron with Zemekone and Icehog3
 

Trashed back with a quick routine today...

High rep Barbell Rows up to 275

High rep Dumbbell Rows up to 145

Bodyweight pull-ups to complete failure

And then it was time for steak and eggs and peanut butter toast. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Here in Mass we specialize in homemade ice cream stands...Oh man is the homemade version of that soooo yummy!:dr

:ze :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I'd kill for that, Bao! :D

Re: Pumping Iron with Zemekone and Icehog3
 

I will see if I can bring it on the plane sir...no promises..

Re: Pumping Iron with Zemekone and Icehog3
 

That probably won't work....I will just have to come visit you sometime, Bao. :)

Re: Pumping Iron with Zemekone and Icehog3
 

You come to Mass looking like this :ze and after all the fresh seafood, pastries, and home made ice cream you'll look like this. :su



:r

Re: Pumping Iron with Zemekone and Icehog3
 

Might be worth it....I will stick to just the seafood and ice cream so I can look like this... :cool2:

Re: Pumping Iron with Zemekone and Icehog3
 

I think Moe is bringing cannolis from his shop thurs to shack...so you'll get a real treat then!

Re: Pumping Iron with Zemekone and Icehog3
 

Moe will be mobbed like the Beatles in '64. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Ok. Had a weigh in and measurements on Friday and felt the need to post them up.

Body fat Oct 2/09
CHEST 16
BICEPS 8
ABS 49
OBLIQUES 22
QUADS 36
BACK 30
TRIS 16
L BACK 70
CALVES 20
TOTAL 267
Weight 224.6 lbs
bF% 32

Body fat JULY 30/10
CHEST 7
BICEPS 4
ABS 12
OBLIQUES 6
QUADS 17
BACK 11
TRIS 7
L BACK 30
CALVES 12
TOTAL 106
Weight 189.3 lbs
bF% 15.1

Could've been faster but I'm super stoked. Goal is 12% and then we're changing gears for building muscle. :)