Re: Pumping Iron with Zemekone and Icehog3
 

Congrats on the great progress, Frank! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, bud. It feels good. I still haven't purchased new clothes yet and I've dropped about 4 sizes in my waist. Needless to say, my dress pants bunch a little now.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job there Frank. Need to get my ass in gear for dieting.

Re: Pumping Iron with Zemekone and Icehog3
 

Me too....but then I discovered Hagen Daz Chocolate Peanut Butter ice cream.

Re: Pumping Iron with Zemekone and Icehog3
 

sigh super heavyweight here I come...:su

Re: Pumping Iron with Zemekone and Icehog3
 

H.I.T. Leg work today

Leg Extensions 3x20-15-15 (85-115lbs)
Ass-to-floor Squats 4x15 (145lbs)
Leg Press(feet and knees together) 3x15 (435lbs) 1x15 (525lbs)
Leg Extensions 1x25 (95lbs)
Leg Curls 3x15 (95-15)
Standing Leg Curl Machine(No rest between sets) 2x10 (75lbs)

Re: Pumping Iron with Zemekone and Icehog3
 

Some pullups and chest work last night. Def need to do more pullups in my routine!:ze
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Re: Pumping Iron with Zemekone and Icehog3
 

Pullups rock! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I need to start doing some pullups or at least attempt them :su.


Last night Bi's/Tri's:

dumbbell curls 4 sets 12, 10, 10, 8 @ 20, 25, 30, 40lbs
skull crushers 2x15 65, 75lbs
easy bar curls 2x15 65, 75lbs
rope pull downs transition to overhead tri extensions 2 sets per x 15 @ 55lbs
one handed preacher curls 3x15 @ 30lbs
push downs using the curl machine(?) 3x20 195lbs

Re: Pumping Iron with Zemekone and Icehog3
 

First night getting ready for bench meet. Took some weights to 3 board, still learning the groove in my shirt. 2 more weeks of finer tuning, then vacation.

Re: Pumping Iron with Zemekone and Icehog3
 

We are rooting for ya Frank!!!

Shoulders @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.

Thre in some leg work and the knee feels pretty good...not 100% but 90+ :wo
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Re: Pumping Iron with Zemekone and Icehog3
 

Absolutely!! Kick some arse, Frank! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Frank! Frank! Frank! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Biceps and Triceps @ 5 exercises x 3 sets x 8-10 reps. Going semi- heavy.

Re: Pumping Iron with Zemekone and Icehog3
 

Bao, what is that, cannolis? :su

Re: Pumping Iron with Zemekone and Icehog3
 

trying to lose weight not gain it. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Tore it up on chest today...did heavy barbell bench, which I rarely do. I like the way it hits me at a different angle than the dumbbells when I can get through it though.

Barbell Bench
Weighted Dips (+90 pounds)
Dumbbell Inclines
Machine Flyes

Taking Big Frank's advice and pushing myself hard, even though I know I am a little overtrained, in anticipation of a week out of the gym beginning in about a week and a half.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm trying hard to imagine in my mind.... Bao selling Juicers in years to come on some Infomercial :r :r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

No gym yesterday, just a weighted cardio. It was our annual fire extinguisher service we had to carry up to 40+lbs worth of extinguishers up and down flights of stairs. Tonight will probably be shoulders and back.

Re: Pumping Iron with Zemekone and Icehog3
 

:r
That sounds like fun brother!



Chest and back tonight. 5e x 3s x 8r ...I could barely do 6 reps on the pull-ups as the last exercise, even with assistance. I suck :(

Re: Pumping Iron with Zemekone and Icehog3
 

Takes time, Brother.....and maybe some back workout do them first and see how you do. :tu

Gonna go have some meat and carbs, as tomorrow AM I need to row, row, row my back, (not) gently down the gym...Heavily, heavily, heavily, heavily, oh the shape I'm in.

Re: Pumping Iron with Zemekone and Icehog3
 

I remember about 8yrs ago when I was knocking out 20 dead hangs after doing 100 crunches in under 2 min and running a 19min 3mile .....oh man how I have let myself go..:su

Ah well tomorrow is a rest day, unless I get super bored ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Didn't get super bored today but things ended early and the gf wanted to hit the gym :wo

Legs and abs tonight.
Romanian dead lifts, dead lifts, squats with no bar pad, quad extentions and hamstring curls.(idk the term)

I could have done shoulders also but we are going sea kayaking in the am.
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Re: Pumping Iron with Zemekone and Icehog3
 

Good back workout today, mostly rows with a couple cable movements to finish.

The T-bar is still busted, 6 weeks or so...I gave the gym's GM an earful today. :c

Re: Pumping Iron with Zemekone and Icehog3
 

no activity for me this weekend. missed my workout due to working on my grandmothers kitchen. Which turned out to be a massive ordeal and I'm still not finished....

Re: Pumping Iron with Zemekone and Icehog3
 

I hate when stuff doesn't get fixed at the gym. Every time they call me for a survey I tell them how it always takes minimum 4+ weeks to fix something.

Beach muscle workout today only because I didn't feel like working out legs. Lots of bi's and tri's for the ladies :xxx

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders, traps, bis today. Heavy and fast, I am so overtrained. :r

Off day tomorrow, then workouts every day until I leave for Shack. Never know when a giant chicken might challenge me to a cage match. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Stick with it Tom. Take that full week off and stuff your face.

Re: Pumping Iron with Zemekone and Icehog3
 

Absolutely Frank....might have a little booze too. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Sea Kayaking so I guess that is my shoulder and back workout.
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Re: Pumping Iron with Zemekone and Icehog3
 

Nice to see you guys are still at it. I'm back from my honeymoon and plan to be working out again tomorrow. It's been a good two weeks mostly off. I did take spin three times on the boat, so I wasn't a complete slug :tu But I also ate a ton, drank a bit and smoked a cigar or two every night. Cannolis in Sicily are incredible, and I do love gelato :xxx especially the pistacchio and the nocciola :tf

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a great time Pete!

Re: Pumping Iron with Zemekone and Icehog3
 

Welcome back Pete!

Re: Pumping Iron with Zemekone and Icehog3
 

Heey Pete, sounds like a great time:tu now get back to lifting!! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Glad your back Peter. Off to the gym in a few to squat / deadlift. Nothing special.

Re: Pumping Iron with Zemekone and Icehog3
 

Hey Icehog, how's that TRAC Xtreme working out for ya?

Re: Pumping Iron with Zemekone and Icehog3
 

Not a big fan, Frank....I don't get much out of it. Everyone's body chemisty seems to be different for which of these supplements work for them and which don't, so no biggie...glad I gave it a shot.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks guys :ze Chest and arms this morning. Started off good with some volume work. I've got to say, it's been two weeks that I've been off and so, three weeks since I last did chest. The muscles, they are complaining about being back. Good to be sore :tu

Re: Pumping Iron with Zemekone and Icehog3
 

That sucks. I loved it but I'm currently rotating my Pre-W supps. I'm finishing up NO Xplode now and just moved on to MRI's Black Powder.

Atleast you can return it if you're not so happy with it. Or dish it out in 5ers and atleast make up some of the money you lost if you can't return it.


Today was Abs and Cardio.

10 Mins of High intensity ab circuit
3 miles of jogging with a heart rate of ~150bpm

Re: Pumping Iron with Zemekone and Icehog3
 

I ain't worried about returning it...probably 2 out of every 3 Pre-W supps I have tried don't work for me, I just don't buy them again. Not a big deal at all. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Squatting and Pulled last night. Sore as a mofo' today. Ordered some more Jack3d. I find that 2 1/2 scoops works best. I mix it with some gatorade and aminos, drink half right away then drink the second half about 1/2 way through workout. Worked well like that.

Re: Pumping Iron with Zemekone and Icehog3
 

You guys really like the pre-w stuff? I have never tried it but you got me curious.
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Re: Pumping Iron with Zemekone and Icehog3
 

I tried Jack3d after these guys wouldn't shut up about it.... Its a fixture in my cabinet now.

Re: Pumping Iron with Zemekone and Icehog3
 

Basic idea is like taking caffiene shots before working out for that extra boost?
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Re: Pumping Iron with Zemekone and Icehog3
 

pretty much. even on a day when I feel wiped out from work, I have a couple scoops and I have enough energy to lift.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Tripp...going to have to look into it..though I am not the most studious with drinking shakes as directed.
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Re: Pumping Iron with Zemekone and Icehog3
 

Most of the combinations are going to be a little more complex then that but you're on the right track. Usually, you'll find stimulants paired with amino acid combos and things of the sort.

Pre-workouts are designed to help increase energy, stimulate blood flow, increase the amount of oxygen and nutrients being carried by blood cells and increase endurance.

Re: Pumping Iron with Zemekone and Icehog3
 

This sucks, I lost my workout partner:sad. going to the gym by myself sucks :td

Re: Pumping Iron with Zemekone and Icehog3
 

Just buy an energy drink before you get to gym. Drink 1/2 before and 1/2 during. Most guys like myself pick up the powders because they are cheaper and usually have more supplements etc. in them geared towards lifting. I'd do the energy drink before training to get used to stims. Hell even coffee does the trick.

Re: Pumping Iron with Zemekone and Icehog3
 

You have a partner? Lucky!! I've been going lone wolf for a while but then again I don't like being in the gym longer than 45 min.

I'll stick to black iced coffee then :tu


Biceps and Triceps tonight. Loving this 5 exercises x 3 sets x 8reps thing because it feels like I'm hitting the muscle from all angles.