Re: Pumping Iron with Zemekone and Icehog3
 

I just need/want to get on a decent cocktail for lifting... Really only take protein and WF now. Maybe start up w/ the jet fuels if I start running

Re: Pumping Iron with Zemekone and Icehog3
 

Jim don't you bulk then cut?

Re: Pumping Iron with Zemekone and Icehog3
 

Got my goods in today will try the Dren alone for the next couple of days to see how it makes me feel.

Re: Pumping Iron with Zemekone and Icehog3
 

Let me know how the Dren works Vito, ive never been a big fan of fat burners / energy pills.

Workout Tonight was disappointing
Sumo Deadlifts 485x5 - 505x3 - 530x2 ( got the 3rd rep to about 1/2 point right above the knee then it got stuck ) At this point I got insanely pissed threw my belt down kicked some inanimate objects then sat down. 5rm and 3rm pulled very smooth. I think on the 3rd pull I got tired and threw my hips forward to early.

-Pull-Ups superset with db rows
rear delt raises
Good mornings superset with hammer curls
(all above done 3 sets 10 reps)
Been following a new routine.Less time in gym been gaining some good strength right away.

Re: Pumping Iron with Zemekone and Icehog3
 

Heres the Program ive been following in a nutt shell.

Week #1 5RM 85%
Week #2 3RM 90%
Week #3 1RM 95%
Week #4 6RM 70%

Weeks #1-2 are done 3 sets at 5RM and 3RM Week #3 is done 5RM - 3RM - 1RM ( performed for reps )
Week #4 is a deload week but is totally optional.
After 4th week, add 5-10lbs to bench 10-20lbs on squat and deadlift.
Three days a week, Mon- Deadlift Weds-Bench Fri-squats
A 4th day is optional but would be light assistance work and stretching.

Re: Pumping Iron with Zemekone and Icehog3
 

So I'm trying to get back into my lifting form after I slimmed down a bit for my marathon. Any advice on what lifts to get back into right away? I'll definitely be deadlifting, but other than that I don't know where to go. I feel like this is sort of a clean slate. I think I want to build some explosiveness/power, but I need to be able to max a Marine Corps PFT/CFT so I can't neglect my running. Any ideas?

Re: Pumping Iron with Zemekone and Icehog3
 

Damn, that's a tall order! What do you do in the Marines that requires a perfect PFT? I'm freaking out about getting to a 225 within 3-4 months to apply for OCS.

Re: Pumping Iron with Zemekone and Icehog3
 

I'd recommend a powerlifting / combine routine for starters. Heres one that is geared towards explosiveness and running / conditioning. For the assistance work I would just use bodyweight type lifts, I know pull ups etc are big for military. Weighted push ups etc.

Heres a template laid out for you,. This could be changed to fit work etc. gives you a good idea though.
*
MONDAY (A.M.) - MAX-EFFORT Upper Body lift
*
MONDAY (P.M.) - Sprint work, conditioning, GPP or skill training
*
TUESDAY - OFF or Restoration techniques
*
WEDNESDAY - Sprint work, conditioning, GPP or skill training
*
THURSDAY - REPETITION Upper Body lift
*
FRIDAY - Sprint work, conditioning, GPP or skill training
*
SATURDAY - Lower Body lift
*
SUNDAY - OFF or Restoration techniques


Heres a few links
http://www.defrancostraining.com/art...s_westside.htm
http://www.defrancostraining.com/art..._westside2.htm
http://www.defrancostraining.com/articles/articles.htm

Re: Pumping Iron with Zemekone and Icehog3
 

Going to try to do legs and shoulders today. I'm working with a short week so some workouts are going to get stacked.

Re: Pumping Iron with Zemekone and Icehog3
 

started Dren this morning will report later

Re: Pumping Iron with Zemekone and Icehog3
 

I think I might have strained something, so I wanted to see if this sounds familiar to any of you guys. I tried a new rep/set method I read about in Muscle & Fitness where you do 3 sets of 7 reps at a heavy weight, and finish with a 4th set of 25-30 reps at a lighter weight to help build strength. I did my 3 sets of 7 reps of squats at just over 200lbs and felt fine, and after 23 reps at just over 100lbs I had to stop because I thought I was going to pass out. It's this throbbing pain in the base of my skull, right where the top of my neck starts, it was so intense I honestly thought I might black out. This was 2 nights ago, and both yesterday and today anytime my heart rate is even slightly elevated (Riding a my bike on level ground, walking up/down stairs, etc.) It starts throbbing. It's some of the worst pain I've ever experienced, and I don't know if it's a headache, or a migraine, or if I strained something. Does this sound familiar to any of you guys? If it's not better within 2-3 days I'm going to a doctor.

Re: Pumping Iron with Zemekone and Icehog3
 

I had the same thing happen to me doing drop sets on the leg press. Exact same pain everything down to the letter of what you are describing. I just took a week off from lifting and the pain went away. Id give it a little time and if it doesnt go away or gets worse see a doctor. Im not 100% sure what the hell that is.

Re: Pumping Iron with Zemekone and Icehog3
 

I guess I'll just be taking time off until it's better then. Weak.

Re: Pumping Iron with Zemekone and Icehog3
 

ya i hate taking time off, but look at it this way ya got the holiday week two days away. Enjoy yourself on turkey day, drink a few beers, and watch some football. Relax. I'd say plan on hitting the gym Monday. 6 days is a reasonable amount. Not to mention you are going to be in a high caloric state, matched with massive naps!:ze:rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

I've been struggling with something very similar. I would go to work out and get a stunning headache. After a few days I couldn't even get through a warm-up on the stairmaster without stopping and staring at my toes as I counted my heart rate via the pulsing in my skull. Also was a ***** during sex! Thought my eye was going to fly out of it's socket. Would last for a few hours.

Thought it might be a sinus infection, so I finally went to the doc to see if I could get something to help. Told her the symtoms. She says it probably nothing, but I needed to get an MRI, asap. That night I had my head in a giganitc electro-magnet. Headaches brought on by exertion are a warning sign.

The MRI came up clear. That was about two months ago. I still am getting the head aches, but the frequency and intensity are way down. Can get by with an ibuprofen if it's bad.

So, you should see a doctor and make sure that it's not something serious. Probably not, but better to be safe than sorry.

Turns

Re: Pumping Iron with Zemekone and Icehog3
 

I remember one guy doing a workout like that, he is built :ze

Re: Pumping Iron with Zemekone and Icehog3
 

They were raving about the rep/set structure in Muscle & Fitness as being one of the most efficient ways to build strength. I thought I'd give it a shot, and all feels great, except for my damn neck/head throbbing pain. I'm going to stick with this structure for a few months. I'll keep you guys posted as to how it's working as far as increasing strength.

Re: Pumping Iron with Zemekone and Icehog3
 

That sound more like a high blood pressure symptom. Sani's problem sound more like a strain.:2

Re: Pumping Iron with Zemekone and Icehog3
 

If you want to build strength heres three steps.
#1 Dont read how to get strong in a magazine
#2 Get a good powerlifting program and stick to it.
#3 Eat a lot

Re: Pumping Iron with Zemekone and Icehog3
 

Dren Day 1:
woke up about 5:15 am took on an empty stomach

Energy: was like drinking coffee all day woke me up and kept me going at a steady pace. I usually drink 4-5 cups of coffee at work none needed today.

Appetite Suppressant: worked very well for this, did not eat much today and am not hungry.

Mood:kept me happy even when talking economy and politics.

overall the first day was a good one did what I expected :)

Re: Pumping Iron with Zemekone and Icehog3
 

but those magazines are heavy :r

Re: Pumping Iron with Zemekone and Icehog3
 

Naw, BP was fine (112/something low). Doc still isn't sure but as it's getting better we decide to not do any migraine meds or such.

But you're likely right. Sani's is probably is a strain. But he should get it checked out.

Re: Pumping Iron with Zemekone and Icehog3
 

How long since you took it, and how long did the effects stay in full swing?

Re: Pumping Iron with Zemekone and Icehog3
 

Lol, there's a lot of good information in there. There's a lot of bullshyte too, but I've learned what to pick up on and ignore. There's a ton of good diet/supplement info, and usually at least a couple of new lifts/techniques I didn't know about. It's made it a lot easier to constantly keep my routine changing, and I've learned a lot about dietary things I probably never would have picked up on otherwise. As with anything else, I take it all with a grain or two of salt.

Re: Pumping Iron with Zemekone and Icehog3
 

its been about 10 hours the appetite suppressant is still in full effect as for the others the energy lasted me 6 hours there was no crash though. my mood is still happy though I am not tired like yesterday either at this time.

Re: Pumping Iron with Zemekone and Icehog3
 

I too learned a bit out of the mags, pick and choose basically

Re: Pumping Iron with Zemekone and Icehog3
 

Scratch that idea than lol. I still wouldnt run off to the Dr.'S right away. Just keep a close eye on it.


Jury is still out for me on Dren Vito give it a few days, mayeb placebo effect getting you now lol!

Most info in mags can be found online. Personally Id rather get 2 pounds of nice steak than buy a magazine...:2

Re: Pumping Iron with Zemekone and Icehog3
 

I will report day two :) but trust me a placebo won't wake me up and keep me going :r

Re: Pumping Iron with Zemekone and Icehog3
 

SciVation VasoCharge
anyone here try it or know much about it? looks like I may try this as a replacement to WF and GM

Amount Per Serving % Daily Value

Vitamin B3(Niacinamide) 75mg 375%
Vitamin B5(Pantothenic Acid) 50mg 500%
Vitamin B6(Pyridoxine HCL) 50mg 2,500%
Vitamin B12(Methylcobalamin) 100mcg 1,667%

VasoXplode™ Proprietary Blend 15,700mg †
VasoRush™ Blend(Citrulline Malate, L-Arginine Alpha KetoGlutarate 2:1, (Di-L-Arginine)-L-Malate, Citric Acid, (Di-L-Arginine) Orotate) 8,250mg †

CreaSci™ Blend(Creatine Monohydrate, DiCreatine Malate) 2,500mg †

H-Primer™ Blend(Beta-Alanine, N-Acetyl-L-Cysteine) 2,500mg †

BrainDrive™ Blend(Acetyl-L-Carnitine, N-Acetyl-Tyrosine, Caffeine (USP), DL Phenylalanine) 2,450mg †

* Percent Daily Values are based on a 2,000 calorie diet
† Daily Value not established

Other Ingredients
Natural And Artificial Flavors, Silicon Dioxide, Acesulfame Potassium, Sucralose, Red #40, Blue #1

Re: Pumping Iron with Zemekone and Icehog3
 

I just cracked open my second tub of NO XPLODE, loving this ****.
Vasocharge doesnt look too bad. Pick a tub up give it shot, I'm sure you have spent 30 bucks on worse LOL.

Re: Pumping Iron with Zemekone and Icehog3
 

I will in time :D and I pass on all :bsn products

Re: Pumping Iron with Zemekone and Icehog3
 

I held out for a long time picking NO make my ass Xplode. Its not too bad, it gets me ready to lift. I usually buy a tub or two of something then switch up, maybe ill get that VaginalCharge next time hahhaaha!

Re: Pumping Iron with Zemekone and Icehog3
 

Can't remember Frank, did you try WF?

Re: Pumping Iron with Zemekone and Icehog3
 

Nah, I boycotted No products for awhile and was just popping 400mg caffeine and 6g L-Arginine pew workout in capsule form.

Re: Pumping Iron with Zemekone and Icehog3
 

I see you are still boycotting them ;)

Re: Pumping Iron with Zemekone and Icehog3
 

hahaha, I guess imma have to pick up some WF when my NO buttxplode runs out it seems. Ill give anything a shot.

Re: Pumping Iron with Zemekone and Icehog3
 

same here sort of, I will try many but will continue to boycott :bsn

Re: Pumping Iron with Zemekone and Icehog3
 

did the 3mg of melatonin last night an hour before bed about hour and a half later got tired and slept. Didn't notice anything dreamwise guess I slept solid lastnight.

Re: Pumping Iron with Zemekone and Icehog3
 

tonight I try 6mg of melatonin

Re: Pumping Iron with Zemekone and Icehog3
 

Try Valerian Root from GNC, Perry! 500 mg capsule. 1 capsule makes me sleep like a baby with no "Hangover" the next morning. Price is around $5 for 100 capsules.:tu

Re: Pumping Iron with Zemekone and Icehog3
 

Not sure about the Mel working I did wake up feeling refreshed though.

Greg I will give the root a try :tu

This also will be day 2 of Dren

Re: Pumping Iron with Zemekone and Icehog3
 

Hows the Dren working Vito?

Off to the gym for me. Skipped outta work early.

Re: Pumping Iron with Zemekone and Icehog3
 

:ze Happy bulking/high protein intake/muscle repairing day! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I am hitting the gym shortly to get my Turkey appetite in gear! :D

Re: Pumping Iron with Zemekone and Icehog3
 

Try the standardized one in the glass bottle 11.99 those arethe ones I use...

Re: Pumping Iron with Zemekone and Icehog3
 

No Gym for me today. Taking rest of week off because shoulder has still been bothering me. Hopefully good to go by Monday

Re: Pumping Iron with Zemekone and Icehog3
 

happy turkey day workout fellas. wrecked some chest yesterday, off day for me today loaded up on turkey and a few naps today. legs in the afternoon should be fun!

Re: Pumping Iron with Zemekone and Icehog3
 

Super setted chest and back today.

Incline Bench - Pullups

Wide-grip Bench - Bent-over Rows

Dips - Pulldowns

Vertical Bench - Dumbbell Rows

I was nauseous by the end from the fast sets....but I quelled the nausea with some turkey and fixins! :D

Re: Pumping Iron with Zemekone and Icehog3
 

Leg day today. I managed to wake myself from my turkey coma and hit the gym
Squats
445x5 465x3 485x3(PR)
Leg Presses
Leg Curls
Lunges
Good Mornings
Calf Work

For the first time today, I used a foam roller post workout along with my moderate stretching. I'll let you guys know over the next few days if it has any impact on my DoMs.

Digging the workout Tom.

Re: Pumping Iron with Zemekone and Icehog3
 

Great squat workout. Frank! :tu

Hit the easy stuff today, shoulders and arms. Gonna hit legs tomorrow before I get back on the ice this week.