Re: Pumping Iron with Zemekone and Icehog3
 

7:30AM ET Workout: H.I.T.
HammerStrength Flat Bench Machine 2x15(90,140lbs), 1x12(180lbs), 1x10(230lbs), 1x8(270lbs)
DB Flat Bench 1x12(50lb DB) 1X12(60lb DB) 1x10(70lb DB)
DB Incline Bench Bottom Partials 1x15(40lb DB) 1X12(50lb DB) 1X10(60lb DB)
HammerStrength Incline Bench Machine 1X15(115lb) 1x12(125lb) 1x8(150lb)

HammerStrength 1Arm Iso Shoulder Press 1x10(45lb) 2x10(55lb)
-Super Set w/ DB Lateral Raises 3x10(12lbs)
-Super Set w/ DB Frontal Raise 3x10(12lbs)
PeckDeck Reverse Machine Flies 1x15(80lbs) 1x12(95lbs) 1x10(110lbs)

:<

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and back tonight then 10 min on the eliptical (sp?)

I jog down to get the mail yesterday and after 6 steps I realized my knee still is not ready :(
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Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and back volume this morning. Hang cleans, pullups, press and finished with some cable low rows. I'm gonna be sore as heck tomorrow. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

So I don't feel sore or anything from my upper body workouts..maybe a bit of tightness here and there, nothing crazy.

Funny thing though, after the workout last night I had dinner, cigar, played a bit of COD (Call of Duty) and then walked by my pull-up bar and thought "Why not see what I can do" Right when I tried to do one my chest and back started screaming at me :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

Being sore isn't an indicator of a good work out. We tend to put too much emphasis on it :tu

Re: Pumping Iron with Zemekone and Icehog3
 

After mourning the loss of my workout partner, I hit the gym for a little chest work out tonight:

Flat dumbbell 4 sets 12, 10, 10, 8
incline dumbbell 3 x 12
decline machine 4 x 15
pecdec fly's 4 x 12
cable flys to lower chest 4 x 12
cable flys to upper chest 4 x 12

tried a little ab workout, I could use a little stretching tips for the abs :o

Re: Pumping Iron with Zemekone and Icehog3
 

I like this one

http://www.babyfit.com/babyfit/member_pics/abs14.jpg



Yes Frank def put too much effort on being sore :tu

Re: Pumping Iron with Zemekone and Icehog3
 

......just ordered some last week. Do you find it to be more effective than NO explode or fusion force.

Re: Pumping Iron with Zemekone and Icehog3
 

Yes big time.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks.I might just break into it when I get home. Need to be amped for a 50 set chest workout.

Re: Pumping Iron with Zemekone and Icehog3
 

50 sets? Really? Can you give us a breakdown, Jim, that sounds like Ahnold squating back in the day.

Re: Pumping Iron with Zemekone and Icehog3
 

That is insane. Definitely want to see a break down, and what your goals are in a workout like that..

Re: Pumping Iron with Zemekone and Icehog3
 

IMO, I think this is a bit overkill for chest. The chest benefits from being stretched in many different directions. There's really only 3 sections to the chest and your shoulders and triceps play a major part of most chest exercises.

The reason that this method works for legs is because it's such a HUGE muscle group you have to really exhaust a lot of the primary muscle fibers to really get into the good stuff.

Atleast that's my opinion on it. Most of the reading I've done on mass training for upper body is 8-12 reps whereas they recommend 12-15 for legs. To me, it would make sense that this would be similar with the number of sets.

Re: Pumping Iron with Zemekone and Icehog3
 

Low reps is where you need to be to build muscle. Dont know about 50 sets. I usually just flat bench and do something else then I'm done.

Re: Pumping Iron with Zemekone and Icehog3
 

Doesn't low reps builds strength. Power lifting is usually in a target range of 2-6, no? Again, I might be mistaken but Strength is not always a direct result of size.

Example: Body Builder physique vs Power Lifting physique.

The strongest body builder on the pro circuit is said to be Johnnie Jackson and he doesn't even place top 10 at the Olympia.

Not trying to start an arguement though. Different strokes for different folks.

Re: Pumping Iron with Zemekone and Icehog3
 

Low reps do build strength but they also build muscle. Size and strength normally go hand in hand to some extent, especially for beginner to intermediate lifters. Not until lifters usually get to an elite / pro level do the glaring differences start to occur. Look at the past Mr. Olympia's and how they train. Main exercises should be done low reps. The muscle has to be broken down and then repaired for size to occur. What do you think does that better?

The whole powerlifter / bodybuilding physique difference is from training but not as much as one would think. It is more from dieting and drug use differences.

Without getting too winded here the big difference is bodybuilders do everything in volume and powerlifters train what is needed to get stronger. Where as a bodybuilder may do 12 sets for biceps, most powerlifters just do enough for them. Which with that said a lot of powerlifting is technique. Bodybuilding not so much.

Guess the bottom line here is, if your not going heavy in the gym because your bodybuilding, you're cutting yourself short. Still gotta bust your ass to get stronger or bigger.

Re: Pumping Iron with Zemekone and Icehog3
 

Well said, Frank.

Two more days of busting ass in the gym for me and then a week of relaxing, eating, smoking cigars and maybe having a drink or three.

Re: Pumping Iron with Zemekone and Icehog3
 

I have a question regarding my work out. I'm working out for strength and some size. I'm not really trying to go for the defined look if that makes any sense. Kind of like Bolo Yeung from Enter the Dragon. I know I haven't posted much about my workout, but doing what I'm doing will that lead me to what I'm trying to do. Or is it the diet/fat overlay that makes up more of the definition/ripped look.

Re: Pumping Iron with Zemekone and Icehog3
 

If you already have some muscle and are trying to get that ripped look you'll need to diet down.

Re: Pumping Iron with Zemekone and Icehog3
 

Well, hang on now. I never said anything about using light weights. Do you mind explaining to me why a low rep set would tear more muscle fibers then something in the moderate rep range?

Re: Pumping Iron with Zemekone and Icehog3
 

I think the assumption is if you are in a low rep range it is because you are using much heavier weight then something in a 6-8 rep range.

Re: Pumping Iron with Zemekone and Icehog3
 

I think I am odd here, I dont lift that heavy anymore. I lift to keep definition and keep strength. I have been lifting since 15, at 35 now I lift to keep a level of fitness as I have a good core. Even if I take a few weeks off as happens I bounce back fast. I am comfortable with my strength level and my size. I am only 5-7. I have been a rocked up 198, but dont like carrying that much weight I snored a lot, running distance was painfull on the joints.

BigFrank or some of you other guys, for someone like me do you think I should still be lifting heavy? Now I am not saying I am using light weight for someone my height, but I am definetly not trying to max out when I lift. I am floating in the low 170s and really dont want any more weight or size.

Re: Pumping Iron with Zemekone and Icehog3
 

I don't max out anymore either, Mike, as I am not a competitive powerlifter as Frank is....but I lift pretty heavy. You don't have to do max single reps to lift heavy, it's all relative.

Re: Pumping Iron with Zemekone and Icehog3
 

Roger that :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Lazy this morning. I slept in instead of going to the gym. Did spin Sat & Sun, but no exciting lifting stories. Legs tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Today begins my week off....I will rest, eat, smoke and be merry. :) See y'all on Sunday night.

Re: Pumping Iron with Zemekone and Icehog3
 

Been slacking a bit last week, only hit the gym 2x but did some stuff at home with weights...Gotta hit the gym tonight.


side note...


Been pretty good with slightly modifying my daily consumption of sugar and carbs. I've cut down my coffee from large iced black/white mocha or iced coffee with cream and sugar to just iced black coffee. Focusing on protein over carbs and have been feeling good about hitting the gym 3-4 x a week.

Took photos at a wedding sat and see a slight difference in the belly area but not enough to keep me motivated. :(

Re: Pumping Iron with Zemekone and Icehog3
 

Hey Tom,
The breakdown:
Warmup set 175lb
3 20 rep (narrow grip)
3 20 rep (wide grip)
15 set narrow grip going from 250lb to 300lb to 250lb to 300lb 10lb increments min to min half rest
15 set wide grip 200lb to 250lb to 200lb to 250lb 10lb increments min to min half rest
15 set chest flys 50lb to 90lb to 50lb to 90lb 5lb increments min to min half
I'll do reps to exhaustion.
I'll do this routine every 3rd week.

Re: Pumping Iron with Zemekone and Icehog3
 

Why are you going up in weight and then coming back down, then going back up? Crazy amount of reps/sets. Just not sure I see a benefit unless this is something you do after 3 weeks of low reps and you want to shock your system with a huge amount of reps.

Re: Pumping Iron with Zemekone and Icehog3
 

It's given me some good results. What would you suggest that might be a better alternative. thanks, Jim

Re: Pumping Iron with Zemekone and Icehog3
 

I'm thinking any benefits of 30 sets of wide and narrow grip bench doesn't help anything other than getting you fatigued. Why not pick one grip and ramp up your weight? Maybe do 6-7 low rep sets and on each set increase the weight up and finish near your max.

Re: Pumping Iron with Zemekone and Icehog3
 

Bao are you running at all? Whats your daily diet look like? Have not been following this thread closely. I have cut down hard in the past, 18 pounds in a short period. The best advice I can give you if you want to get results so you stay motivated is 50grams of carbs or less and no carbs after lunch unless in your post workout shake. Just Meat and veggies with very minimal carbs. Not everyone loves a keto diet, but if you really want to improve fast this with running worked great for me. Even my wife who talked ish did it and had to eat her words. I will say this is not the funnest diet and your brain and body will be off initially while your body adjusts. Once your drop it its not that hard to keep a balance as long as you dont eat crazy. I am starting the diet back up myself. I love bad food

Re: Pumping Iron with Zemekone and Icehog3
 

Excited to start my new workout today. For the last few months, I was doing a pretty intense split: I would alternate between Arms/Shoulders/Abs and Chest/Back/Legs/Abs, doing one routine twice a week, and the other 3 times a week, switching every week.

New split is going to be:

Mon: Bi's/Tri's/Abs
Tues: Full Body Circuit
Wed: Chest/Back
Thurs: Full Body Circuit 2
Fri: Shoulders/Legs

Re: Pumping Iron with Zemekone and Icehog3
 

Running is not in my plans for another 6-8 months as I had ACL surgery in late March. :td

I might try starting the day off at the gym but that ain't going to be pretty for first few weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

Less than 50g of Carbs! :eek: That's low, Mike. How long did you sustain that diet, and how did your wife not leave you in that time. If I was on a ketogenic diet I'd have nobody in my life because they would all hate me :r I can't recommend anyone do less than 50g of Carbs a day. Just your brain needs that much to function. The body can produce glucose for the brain on it's own from protein but below 50g is crazy.

Re: Pumping Iron with Zemekone and Icehog3
 

My birthday is the 31st of this month and my gym membership wore out a couple months ago... for my birthday, Shell picked me up a 3 month membership so I got to get back to it today. I friggin' love going to the gym, so that rocks!

I think I'm going to try to figure out the stuff in the free weights room soon...

Re: Pumping Iron with Zemekone and Icehog3
 

Good to know!


Have fun tossing weights around.

Re: Pumping Iron with Zemekone and Icehog3
 

Not sure if you guys use this but there is a sale going on.

http://slickdeals.net/forums/showpos...91&postcount=1


BSN's Syntha-6 in the 2.91lb is currently 18.61 w/Subscribe and Save. If you buy 2 or more you will get free shipping. Each container holds 30 servings, which works out to .62 a scoop. Good price on a high quality protein. This protein is good for meal replacements or for those looking to bulk. Each scoop has about 200 calories and 22 grams of protein.

http://www.amazon.com/BSN-Syntha-6-U...ur=forums&ses=

Re: Pumping Iron with Zemekone and Icehog3
 

I just drink motor oil now. **** it.


Off to squat and deadlift. Might max on pulls tonight. Squat has been dismal so no dice there. Wed. gonna take some weight to 1 board or even try and touch weight in my new shirt. Then it's vacation time. gonna let me gut hang out at the beach proclaiming to everyone that not only am I in terrible shape I'm stronger then them...powerlifting...

Re: Pumping Iron with Zemekone and Icehog3
 

Thats why I said it takes a few weeks for your brain and body to get used to it. I did it for about 2.5 months with a lot of running and got a pretty nice cut out of it. My workouts suffered though, but at that time I wanted the beach body. Yes I was a biotch the first few weeks while my brain got adjusted. You do get one carb up day a week, but I didnt really use it.:r Thats the whole point of Keto though is to force the body to use the fat to produce instead of the carbs. There is also a substantial increase in BMs from all the protien and veggies. That is uhhhhhh yeah thats not so fun. :r

The upside though is that it is fast and works well provided you follow it. Two co workers have done it with very impressive results. It works just not a lot of fun. Okay it actually sucks, but it works.


Bao maybe try eliptical or stationary bike. No impact, I dont know just throwing it out there. Combined the two and your belly will shrink I promise. I have warned you about the side effects though.

Re: Pumping Iron with Zemekone and Icehog3
 

I couldn't even imagine how bad your breath smelled on top of it all :r

Re: Pumping Iron with Zemekone and Icehog3
 

Nice little shoulder work out last night:

arnold presse 3 x 15
"chicken wings" 3 x 15
front dumbbell raise 3x15
shrugs 3 x 20

Re: Pumping Iron with Zemekone and Icehog3
 

Careful with Keto diets, the rebound is usually awful.

Squats tonight Spider Bar then some Deadlifts. Workout sucked. Didnt go heavy as I wanted to on Spider Bar Squats and tanked two pulls. :td

Re: Pumping Iron with Zemekone and Icehog3
 

That's cuz you are a machine!!!!

I'm going to throw in eliptical an maybe a 2nd workout in the day..we'll see...but I'm not cutting carbs down that low...I'm a big enough @ss as it is already. :D

1) What usually happens on the rebound?
2) What's a spider bar squat?

Re: Pumping Iron with Zemekone and Icehog3
 

I'm sure theres some science behind it but most people I know that use a keto diet when the diets over they pack it on and by a lot. Think it has something to do with how the body processes carbs after a keto diet.

http://www.flexcart.com/members/elit...&m=PD&pid=2928

Re: Pumping Iron with Zemekone and Icehog3
 

I have a friend who was on a low to no carb diet..dude was ripped and muscular but he got off that diet and whoa..not pretty...Plus it's not easy for an Asian guy to cut out carbs.:r

Thanks for the info though gents...:tu

Re: Pumping Iron with Zemekone and Icehog3
 

I'm not a big work-out guy - too much abuse to my body when I was younger.

Simple diet - no snacks after supper helped my lose 15 pounds. Maybe the biking helped a bit too.

Now I'm trying to get back in the gym and doing bike and then time on the machines working the major muscle groups just to get some tone back in this 48 year old body.

Peace of the Lord be with you.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah you do have to be carefull. By that though I think as long as you return to a semi healthy eating style you will be fine. Granted if you get off it and go buck wild, yeah ish will not be good. If one is just going to go buck wild afterwards there really is no point of doing it in the first place. I was mainly suggesting it because it is fast and it does work.

Re: Pumping Iron with Zemekone and Icehog3
 

Agreed. Reintroducing carbs and almost cycling them on after a keto would seem pretty ideal. A dramatic increase in carbs would also cause a huge spike in digestive gasses. haha.

Re: Pumping Iron with Zemekone and Icehog3
 

No joke, I've been eating long grain rice for all my life, and I just found out that short grain tastes a whole lot better with everything. So know I've been eating more rice :su