Re: Pumping Iron with Zemekone and Icehog3
 

Deads and squats this morning. Wanted to go heavier on deads, but my grip strength needs work. Chalk helped, but I'm trying to not use straps to cheat it. Think I might want to get a belt. Good workout.

Re: Pumping Iron with Zemekone and Icehog3
 

It's good to know my options though. Thanks Mike. :tu

Shoulders are a little tight from last nights workout. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

It's pretty typical for smaller muscle groups to give out before larger ones. I say just go with the straps for heavier sets and use the lighter weight sets to work on grip strength. Similiar to having the use of a weight belt.

Re: Pumping Iron with Zemekone and Icehog3
 

I'm fine for 1RM with no straps or at 275ish for a 5 rep set, but once I get past the first rep over 300lbs, I just can't hold on to the damn thing. I'll work on it.

Re: Pumping Iron with Zemekone and Icehog3
 

Yea, I hear ya. For my H.I.T. training on back days, I have to use straps all the way through my routine or else I can't grip anything after 15 minutes. Just give your forearms some love and don't neglect them and you'll be fine. Maybe just do your warm up and semi-load sets without the grips and then move on to straps later. Then just throw in some isolation motions for the forearms after.

Re: Pumping Iron with Zemekone and Icehog3
 

Do you use a mixed grip, Pete?

It must be Shack coming up(or my terrible sleep schedule) as I had the worst workout ever yesterday. No energy and just not feeling strong at all. Only good thing was pullups. Might just shut it down for the week..

Re: Pumping Iron with Zemekone and Icehog3
 

I use an overhand group up through 225, then hook grip under 300, over-under above 300.

Hey, sleep is the second most important part of your workout cycle, after food. My workouts really suffer when I get less than 7-71/2 hours a night.

Re: Pumping Iron with Zemekone and Icehog3
 

I agree on the sleep. I just don't really have a normal hour work schedule so the sleep is always messed up :(

Re: Pumping Iron with Zemekone and Icehog3
 

Biceps and Triceps last night...:ze I think I need to get a few more plates for the basement gym so I can really get in a good chest workout with dumbbells.

Off tonight but going to try and get in chest and back thurs before the weekend.

Re: Pumping Iron with Zemekone and Icehog3
 

Pshhh trying to get all vascular before Shack to show off :D

Re: Pumping Iron with Zemekone and Icehog3
 

HAHA I wish!!!

see you soon Christos!

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy chest and tris this morning. Good workout, but now I just want to sleep..

Re: Pumping Iron with Zemekone and Icehog3
 

You're already curling 185 on the straight bar.

Re: Pumping Iron with Zemekone and Icehog3
 

Sir if I was curling that much weight you'd be in big trouble. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Hmm, I think most of the normal denizens of this thread must be at shack. I, on the other hand, was at the gym this morning, doing shoulders and back. Good stuff.

Re: Pumping Iron with Zemekone and Icehog3
 

nah im still around
bout to head out for some assistance work....

Re: Pumping Iron with Zemekone and Icehog3
 

Kick some iron azz, Frank :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Messed up my forearm some how. Can't even squeeze an ice cream scoop
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Re: Pumping Iron with Zemekone and Icehog3
 

off for a week vacation time.

Greg what did you do recently and where does it hurt?

and why u eating ice cream?

Re: Pumping Iron with Zemekone and Icehog3
 

I wish I knew, it just started slowly hurting. I'm good doing almost any exercise right now, but when I went to do some revers grip ez-bar curls it stung so bad dropped the dang thing.

Dude, Whole Foods gelato is off da hook :dr :su :D

Re: Pumping Iron with Zemekone and Icehog3
 

Week off is over. Drank a lot of booze this week, and smoked a lot of cigars. Gym should be interesting tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Good lifts this morning, bench, pushups, curls. Was going to do dips, but was running late and had to head out for work.

Re: Pumping Iron with Zemekone and Icehog3
 

Gym time in a little bit.. Over indulging this weekend will make it fun today :r

Re: Pumping Iron with Zemekone and Icehog3
 

Got caught up with the dog sitter and other things so it looks like the gym will have to wait until manana for me now.....and I took a big dose of White Flood right before things got started. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Need to hit the gym tomorrow... I was still super relaxed from this weekend (and entirely exhausted) so I didn't do a damn thing today.

Re: Pumping Iron with Zemekone and Icehog3
 

Light chest last night.

Warm up:

squat thrust 2 x 50
abs crunch machine 2 x 50 (front, left and right side)


Incline bench 5 x 12
flat bench 3 x 15
cable flys 3 x 15

Eats:

big boy bowl of honey nut cheerios
a big zip lock of salad with miso dressing

dang i'm hungry

Re: Pumping Iron with Zemekone and Icehog3
 

Interesting thread. Bao looked like an animal after all his workouts.

Yesterday was a interesting day after shack. 2.5 Hours 1200 calorie burn

15 Minutes of warm up and stretch
45 Minutes weights
- Bench Press 4 x 155 x 10
- 20 LB 21 Curls x 2
- 20 LB 21 Hammer Curls
- 3 Sets of Pull Ups
- Seated Fly 4 x 120 x 10
- Pull Downs 2 x 105 x 10 & 2 x 160 x 5

45 Minutes of boxing (shadow & bag)

2 qtr mile sprints

Re: Pumping Iron with Zemekone and Icehog3
 

a 207lbs animal :(

Re: Pumping Iron with Zemekone and Icehog3
 

I started as a 230 lb animal. Now i am a 185lb animal

Re: Pumping Iron with Zemekone and Icehog3
 

I ate about 1/2 or less what I usually eat in a week at Shack....but still gained 5 pounds. That's a lot of tequila.

Decent chest workout today, though my shoulders were still sore right from the get go.

Re: Pumping Iron with Zemekone and Icehog3
 

Legs this morning. Rough workout. Went in tired as hell, came out beat. Deads and Squats. I need a nap...

Re: Pumping Iron with Zemekone and Icehog3
 

Made it back in to the gym today after missing all last week and the first part of this week. Worked chest and had a good run. Now to make it in again tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Back and Triceps yesterday. With some legs thrown in and finish off with boxing (bag and shadow) and a couple rounds of sparring.

Total Burn 1475 Cal
Total Time 2:40

Re: Pumping Iron with Zemekone and Icehog3
 

Did a mile in under 10 minutes... no huge accomplishment, but that's my goal as soon as I walk in the gym. Then, pushed everything to the max (for me).

Woke up today and it doesn't even feel like I worked out. It's odd... sometimes I'm sore, sometimes I'm not. I just don't get it. :confused:

Re: Pumping Iron with Zemekone and Icehog3
 

Dan if you are trying to increase your speed do qtr mile sprints. Getting faster and faster with every time. Do 4 a day then move up to 8 a day then increase your initial speed once you can do 8 a day comfortably. Also work your core and do a lot of abs. It does wonders for your speed.

Re: Pumping Iron with Zemekone and Icehog3
 

eh... I don't really do it to increase speed. Just a way to warm/loosen up before lifting. I do put a heavy focus on my abs each workout (and between in some instances) as I find it makes everything easier.

Re: Pumping Iron with Zemekone and Icehog3
 

Dan if you did a 10min/mile than IMHO quarter mile sprints are not ideal at your current speed. Do shorter intervals of maybe 30 - 60 seconds sprints on a treadmill or telephone pole to telephone pole outdoors. Fartleks help the body by 1) allowing you to become more biomechanically efficient 2) get used to moving your legs faster 3) help your body learn to recover faster.

What's your fitness goal, Dan?

Re: Pumping Iron with Zemekone and Icehog3
 

Bao is an animal. Listen to him

Re: Pumping Iron with Zemekone and Icehog3
 

To look like Tom... :r

Honestly, I've got no real 'fitness goals' save for being a bit stronger and some definition on my skinny frame. Also, I just feel better when I exercise... I don't skateboard as much these days, so I need to do something.

Re: Pumping Iron with Zemekone and Icehog3
 

We all strive to be an Adonis but in reality look more like Bluto. :r

More muscles? Bigger muscles? Do a triathlon?

Re: Pumping Iron with Zemekone and Icehog3
 

kinda none of the above... maybe more muscles, but not necessarily 'bigger' in the gaining weight sense. I like the weight I presently am and would be fine staying there (luckily, I don't have much of a problem with that... been roughly this weight since I was about 18). Just staying healthy in general, I suppose.

Re: Pumping Iron with Zemekone and Icehog3
 

then keep doing what you're doing since it's working :r :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Back and shoulders last night. Honey nut cherrios and fat free milk, and salad with 1 1/2 boiled chicken.

today not so good. Made salsa last night and had salsa and chips for breakfast this morning.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice breakfast :ss Love me some salsa on my eggs. Goes good with the hot sauce.

Shoulders and back for me today. Hang cleans and press were good. Pull-ups felt a bit weak, so I piled on the weight for rows after. Good stuff :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Do any of you guys have a motivator that gets you off your a$$ and into the gym everyday? More so a motivator to get you to the gym on time so you aren't late for other stuff? Maybe I need to start a time management thread :r

Just some days I find every excuse to delay going to the gym. I always make it there but not always according to my plan.

Re: Pumping Iron with Zemekone and Icehog3
 

It's thurs and I still have yet to see the gym or pick up weights. :td

Re: Pumping Iron with Zemekone and Icehog3
 

The Picture of Dorian Gray. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

ahhh :r

Re: Pumping Iron with Zemekone and Icehog3
 

I prefer sasha gray or racheael starr but whatever floats your boat!







;)
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Re: Pumping Iron with Zemekone and Icehog3
 

Nice work out last night.

warm up:

2x20 squat thrusts.

Bi's:
Curls 4x24, 20, 20, 16
revers curls 4x15
jail house curls 2x5/10. not sure what the proper name for them is. The excersice are curls but you do reps for the lower half of the curl, then you do reps for the upper half of the curl, then finally do a complete curl.

Tris:
french press 4x15, 10, 10, 8
rope pull down 4x15
bench dips 4x10

Out of curiosity, how much of your weight are you doing when you do bench dips?

Eats:
Chips and salsa
Sukiyaki