Re: Pumping Iron with Zemekone and Icehog3
 

still running and working out, my jog time is down to an hour and some change:su. dropped about 15lbs, pretty sure it was all water, and a couple of pant sizes.

Re: Pumping Iron with Zemekone and Icehog3
 

doesn't matter Greg..you dropped 15lbs :tu


Hope to test my knee soon with very short jogging distance.

Re: Pumping Iron with Zemekone and Icehog3
 

Not really, at my age I know test is wayyyyy down.

The service I have researched say they will restore you to the proper test level for a 21 year old male....they don't say "A 21 year old male taking some Deca and Anadrol 50s". :r

Re: Pumping Iron with Zemekone and Icehog3
 

Rocked shoulders and back this morning. Good stuff. Now I gotta make myself something to eat... omelette maybe? Wonder if I have enough eggs...

Re: Pumping Iron with Zemekone and Icehog3
 

Ever since my buddy showed me what to do in the free weights room, I've been there for the most part. Still need to learn tons more, but my goal at the moment is simply to bench my body weight (around 140). I can do 115 a couple times but am afraid to try more than that with no one spotting me.... the treasure and the curse is that I go anywhere between 9am-noon because I work nights... that place is DEAD when I'm there. I'll often have the entire free weights room to myself entirely.

Just typing about it makes me wanna go try it now.

The other thing is that I really need to pick up some of that shake stuff... may wanna try creatine, also.

Re: Pumping Iron with Zemekone and Icehog3
 

140lbs? Gawd I feel fat..thanks Dan!.

ass and legs sore from squats.

Re: Pumping Iron with Zemekone and Icehog3
 

And if you're taking any kind of statin (e.g., Zocor,) it gets even lower. I can tell you all about it. Fortunately, a prescription gel is covered by my insurance :ze I don't know about those other things you guys are talking about ;)

About an hour of vigorous aerobic work yesterday, back & biceps today.

Re: Pumping Iron with Zemekone and Icehog3
 

Hahahaha... and I feel tiny. You jokers bench more than my body weight as warm-ups. :p

Haven't done squats yet... when my buddy shows me how, I'll start. I don't wanna try anything until I actually learn how to do stuff correctly. Much rather progress slowly than **** myself up as a result of my own ignorance. Can't wait to be taught legs stuff, though.

Re: Pumping Iron with Zemekone and Icehog3
 

LOL! I don't know one of the guys we train with has a legal prescription for test-cypinate. Granted he may "have" and "take" more than the recommended dose....

Re: Pumping Iron with Zemekone and Icehog3
 

Set a flat bench up in the power cage and set the safety bars to catch the weight if you cant get it up...

Re: Pumping Iron with Zemekone and Icehog3
 

Ah, get prescribed 10ccs a week, take 50ccs a week. "Hey, I have a prescription"! ;) :r

I am so slow sometimes. :r

Good back workout today, heavy rows of all sorts. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Made the 40 pushup mark this morning.

Re: Pumping Iron with Zemekone and Icehog3
 

:tu :)

Rockin' the sit-ups yet, Dave?

Re: Pumping Iron with Zemekone and Icehog3
 

Nope but I do some wiggling pelvic thrusts in the shower. Last couple of nights did a couple minutes of isometric stomach tightening.

Gotta take it slow as to not intimidate you guys. :D

Re: Pumping Iron with Zemekone and Icehog3
 

It's your Birthday already?? :D

Re: Pumping Iron with Zemekone and Icehog3
 

I'll have to see what you mean about that. I think we have one of those power cage things there...

Awesome milestone... congrats!

Re: Pumping Iron with Zemekone and Icehog3
 

Current Body Weight: 142.5

Today's Max Bench Press: 135

I'm close!!!

Did 2 sets of 10 chest fly's at 144 on the machine, too.

Super stoked on this... it absolutely made my day. Hell, I was so excited about going to lift today and trying to hit my goal I actually couldn't get to sleep for some time last night.

:ze

Re: Pumping Iron with Zemekone and Icehog3
 

Nice Dan!!

quick max reps workout upper body. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Car was busted this morning so I was at the gym at 7am ( WTF I KNOW RIGHT? )

Anyways blasted some squatted and some rack pulls. Hopefully this will be my last workout and Gold's. Walked some weight out of the rack, which I used to hate but I kind of enjoy it somewhat. Rack pulls with a sumo stance suck ass BTW. Anyways, I embarrassed everyone in the Gym ****ing off at 7am.

Car is fixed now. Battery was bad, and I'm stupid for getting it charged a week ago when I should have just bought a damn new one. FML.

Re: Pumping Iron with Zemekone and Icehog3
 

question about supplements:

What is a good muscle building supplement to take after a work out? I end up sleeping after my workout if that makes any difference. (work, exercise, sleep)

How often are you supposed take supplements? After working out only/everyday?

A friend gave me a tub of something, can't remember what it's called, that I'm taking right now that I mix with milk. I read something a while back that mentioned a plain glass of milk after a workout is very helpful, any truth to this?

Re: Pumping Iron with Zemekone and Icehog3
 

45 push ups this am. Did a few leg lifts at dinner. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Good going... that's awesome!

Re: Pumping Iron with Zemekone and Icehog3
 

Whoo! I joined the gym!

Had a session with a personal trainer on Saturday and I am still feeling it (can barely lift my arms above my shoulders).

Can anyone recommend an iphone or android app that sort of walks me through a session at the gym?

Re: Pumping Iron with Zemekone and Icehog3
 

You can go to sleep right after a workout? I am usually wired for at least an hour or two, another reason why I go in the morning. As far as supplementation, you just need to get some protein in you within an hour or so after finishing your lifting. That can be in the form of food, chicken, steak, eggs, turkey, milk and soy are all good forms of food protein.

You can also use a powder, whey is the most common, though if you are sleeping right after, casein might be better. Both are useful, but they act slightly differently. You can read about it here.

Congrats! Now you just need to go on a regular basis :ze I don't know about an app, but I can recommend a book. Starting Strength by Mark Rippetoe and Lon Kilgore. Best guide to the basics you will find out there, IMO.

Chest and arms for me today. Cranking it out this morning, my bench 5RM is up 10lbs over the last few months and I think I'll go for some 1RM next week, to see where I stand.

Re: Pumping Iron with Zemekone and Icehog3
 

45 this morning. Did some squat thrusts as well.

Re: Pumping Iron with Zemekone and Icehog3
 

:tu

Re: Pumping Iron with Zemekone and Icehog3
 

What time frame are we talking about here from gym to passed out?

Certain supplements are specifically for post-workout some are for everyday use. It really depends on the product and its intended use.

Milk is good to drink post workout of you can stomach it, it's not a bad choice but you need more after a workout and before bed. Mainly bed.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah I can fall asleep after working out :sleep: I'm like a bear that way, I don't really sleep I hibernate :D


I can stomach the milk as long as I keep drinking it. I can usually fall asleep within an hour or two after the gym, just really depends on my state of distractions. Last night was hot so it took me about 2-3 hours to sleep. nothing good on tv, maybe an hour.

The stuff my friend gave me is "PRO COMPLEX Augmented Protein System"

Re: Pumping Iron with Zemekone and Icehog3
 

Never heard of that stuff.

If your only looking at a two - three hour window before bed, I would just come home from the Gym and eat a normal solid meal. I wouldn't skimp on carbs because after training your body is definitely in need of some. 8-10 ounces of lean meat, some good carb source, some greens and some healthy fats ( I usually just use a salad dressing if I'm eating a salad that contains extra virgin olive oil ).

A lot of people supplement immediately after training with a protein powder. Personally I used to do that but by the time I got home I was too full from eating not to mention training usually does a number on my nerves and appetite. ( on a side note I get up early and train late so I usually train then go home and get ready for bed, so it puts me in a similar situation as yourself ) Which made eating a normal meal difficult after the shake. And I would highly recommend whole food over a protein powder supplement.

It really honestly depends on goals. If you are in a serious "bulking" phase of diet, I would pound a 2:1 ratio shake ( carbs to protein ) right after training, than eat a full meal before bed. I'm not 100% sure what your goals are, or how long you have been seriously training. So for the time being I would just eat that normal meal.

Re: Pumping Iron with Zemekone and Icehog3
 

Deads and squats for me this morning. Deads were good, but was just not feeling the squats today. Didn't help that the gym was so damn humid, the windows were all fogged and it was like working out in an armpit.

Re: Pumping Iron with Zemekone and Icehog3
 

Made it to 50 push-ups this morning. Felt good. Notice a difference in how I look and feel after only 2 weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

Ain't it cool how fast that happens, Dave? :tu

Off to row, row, row my lats. Going to try to start with pullups, been over month since the rib cartlidge injury...hoping it's healed.

Re: Pumping Iron with Zemekone and Icehog3
 

How were the pullups Tom?

Back and shoulders for me this morning. Almost missed a couple reps on my cleans. Didn't sleep well last night, only 5 hrs instead of my usual 7-7.5. Hope to have more/better tonight.

Re: Pumping Iron with Zemekone and Icehog3
 

Finally was able to do them with no pain in the rib area, Pete. Reps and endurance were way down (got 18, 14, 10 and 8), but it felt great to do them...they work the lats in a way all the rowing can't. :)

Hope you get some more ZZZs tonight!

Re: Pumping Iron with Zemekone and Icehog3
 

Back Bis and shoulders today. Ran 10 trips with the dragging sled outside of the new Gym. Also Gold's is history canceled my membership there ( well not final until Nov. but w.e. ) New Gym keeps getting new **** in everyday. They have 2 big ass tractor tires outside and a few sledge hammers, and plan on getting more or each. I also talked to owner in on buying a few prowler's.

Hope this works out.

Oh also started cardio and diet yesterday...:pu

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats on how cool the new gym sounds, Frank!

...and my sympathy on the diet. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Wooo! Hit the gym today and officially started my membership. Some cardio (Eliptical, Stair climber) and some arms and legs. Nice and light to get started.

Looking forward to really getting into a routine to max my pump! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Ya it's pretty sweet.

Day #3 on the Diet. It sucks. My largest meal is in the morning than another meal midday, but that's about it. I've pretty much been hungry all day since I woke up, but that's where my problem is. I eat 5-6 times a day rather healthy during the week minus my usual crappy dinner ( eat out or pizza / ice cream etc. ) but I find that especially on the weekends I snack pretty much all day and eat out at least 2-3 times a day...Doing 6 solid meals right now with 3 carb meals and 3 fat meals. Going to get over 300g of protein per day. Carbs are going to be around 150-200g and Healthy fats will be in the 100g range. So total cals are going to run 2700 to 3000. Going to keep it low on the carbs now, but I may spike them to 250 or 300 on training days. Going to see how well this works. But non workout days will stay low. But main goal is just eat clean...

Goal right now is get back under 240. Weight was 265 Monday at the Gym.

My training will be as usual. This is my game plan...Mon - Squat + Deadlift Thurs- Bench Fri -assistance. I may start a 4th day for shoulders maybe saturday... Cardio is only three times a week with 2 low intensity days, i.e. walking on treadmill for 30minutes or so followed by high intensity on saturday i.e. sled drags, hill sprints, prowler pushes...

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and back supersets today...great workout.

Flat bench - Pull ups

Incline bench - Barbell rows

Decline bench - T-bar rows

Dips - More Pull ups

Tonight starts a run of 4 hockey games in 5 nights for me, so I am only going to train Monday and Wednesday next week....then I am off 4 days for the DMWTII Herf.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds good there Tom. Spark a good stick for me...

Re: Pumping Iron with Zemekone and Icehog3
 

You got it Brother...good luck with the healthy eating, I am trying to do the same.

Re: Pumping Iron with Zemekone and Icehog3
 

What do you guys think of this routine to get started?

http://www.muscleandstrength.com/wor...s-workout.html

My plan is Mon, Weds and Fri for weight training with a 20 minute cardio warmup and cool down. Then for Saturdays the plan is to do a solid 2 hours of cardio + abs.

Does anyone think I should swtich the Legs and Shoulders to Weds and the Biceps and Back to Fri so I'll have fresher legs for my saturday cardio?

Re: Pumping Iron with Zemekone and Icehog3
 

It doesn't look like a bad program for a beginner. I would trim to warmup from 20 minutes down to 5min and spend a little time stretching and warming up the muscle that will be used during the training. Instead of 20 min cool down, just do 30 min cardio at the end of your workout. Get your heart rate in the fat burning range and plug away. Doing this will add a little fat burner to your workout and economize it too.

I would skip the 2 hours of cardio on Saturday and do 45 minutes of steady state cardio or something shorter but higher intensity. 2 hours is just overkill honestly. If you are just going to do steady state cardio on Saturday, legs on Friday is fine. If you plan on doing something a little more demanding I would move leg day. You can also move shoulders too Saturday and make it a 4th training day combined with cardio if you'd like to spend a little bit of time there.

Re: Pumping Iron with Zemekone and Icehog3
 

Spin yesterday and today for me, then I spent the afternoon running around with my wife's cousin's three boys - 3, 5 & 7.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Frank. For my Saturday the only reason I'm planning on all cardio and abs is that is the day my wife is coming to the Gym with me and those are her targets so I want to be able to support her, and 2 hours of slow and steady is going to be better than 45 minutes of intense for her. It will be 2 hours of light cardio I'm sure but I'm still planning on switching my legs/shoulders day and bi/back day.

I also did 25 pushups and 60 crunches yesterday morning. Feeling good already.

So tonight is chest and tri's! I'm psyched!

Re: Pumping Iron with Zemekone and Icehog3
 

How did you like spinning? My gym offers classes and my interest is sort of up on it right now.

Re: Pumping Iron with Zemekone and Icehog3
 

My most recent goal was to bench my body weight or more...

Current weight: 141.5lbs

Todays max bench press: 145lbs

I DID IT!!!!!!!!!

Obviously, only one time, but that I could do it at all ****ing rocks!

The owner of the gym was walking by and saw me... asked me if I needed someone to spot. Perfect timing, too.

Now I'm gonna focus on doing sets more. I just REALLY wanted to do that one time and I have now. :noon


Also, got chest flys on the machine at 168lbs (after all the free weight stuff) and was able to do it around 5 times. Tried 180 and couldn't even move it because I was spent by then. :D

Today was a good day!

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats!!!!

Hit 55 push ups today. Have not missed a day in the process. Trying to take is slow +1 each day. Goal is 100 - then maybe we branch out to other types of exercise.

Re: Pumping Iron with Zemekone and Icehog3
 

Butt clenches and hip thrusts are always good! ;s :D


Good work to Dave and Dan for the progression!

Re: Pumping Iron with Zemekone and Icehog3
 

Nice progress Dave and Dan :tu keep on going guys!

I'm completely switching it up this week. Did 100 reps of deadlifts with 135 with 2 45 second breaks at 50 and again at 90. Followed by 100 reps of bent over row with 100 pounds. I needed more breaks for the bent over rows 4-1 minute breaks at 30, 50, 75, 85. Went on to pull ups and crapped out after 10 reps. The first 3 reps were brutal, 4-9 seemed normal and by the time I squeezed out the 10th I figured there would be no way of getting 100 or even 50 for that matter. I know I'm going to feel it tomorrow..