Re: Pumping Iron with Zemekone and Icehog3
 

It's great for me. My knees give me problems, so running is tough. I usually spin 2-3 times/week. If you do decide to start doing it regularly, do yourself a favor and get some cycling shoes with spin clips in them. Makes a world of difference in comfort and posture.

Congratz Dan & Dave! Nice job sticking with it. What's the next goal?

Chest/arms for me this morning, tied my PR on bench with 225x1, 235x1 (previous PR). Tried for 245, but stalled and had to be pulled out. At least I had a spotter :tu Was chatting with him some - he's there most mornings same time as I am and has been lifting a whole lot longer than I (20+ yrs). Suggested I go straight for the 245 next time I shoot for a 1RM as I was just missing the initial push from the bottom.

Re: Pumping Iron with Zemekone and Icehog3
 

All this talk of pushups has me wanting to get back into the daily routine as well.

Going to try to put in some regular sets daily...put together 150 last night over a few sets (50,40,30,20,10).

Soccer tonight to burn some fat!

Re: Pumping Iron with Zemekone and Icehog3
 

Are those regular SPD style clips? I didn't take a close look at the spinning bikes at my gym.

Re: Pumping Iron with Zemekone and Icehog3
 

Hit the Gym last night. Was a kind of deload week. Diet is still moving. Figured first week in be a good week not to push myself crazy. Felt week squatting after doing cardio Friday and Sunday. Might just try and get my cardio in during the week and rest sat & sun.

Re: Pumping Iron with Zemekone and Icehog3
 

Busted a blood vessel in the tip of my thumb today during a back and bi's workout. Doesn't look as bad as I thought it might intitially, and it's more numb than painful. Hope it stays that way till it heals up...

Re: Pumping Iron with Zemekone and Icehog3
 

Like a blood Blister? Or something totally different?

Re: Pumping Iron with Zemekone and Icehog3
 

I think a little more than that, the whole pad side tip of my thumb is pretty dark. Doesn't really hurt, just a tad numb. I'm not worried about it, just found it perplexing.

Re: Pumping Iron with Zemekone and Icehog3
 

Yea sounds weird to me also. Maybe you pinched it and it's like a small contusion?

Re: Pumping Iron with Zemekone and Icehog3
 

Who knows, don't recall anything odd and I wasn't going super hard on anything. I just turned 35, maybe I'm just falling apart?

Re: Pumping Iron with Zemekone and Icehog3
 

If that were the case I would have been dead a decade ago. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Should be.

Squats and Deads for me today. didn't push the dead too much, then went for a 1RM on the squats. I figured it had been a while since my last attempt at one, so I wouldn't go all the way up. Previous was 365, squatted 355 with room to spare. I'll go for another soon and push 365, maybe a bit more.

Re: Pumping Iron with Zemekone and Icehog3
 

Back, bi's, abs today :ze

Re: Pumping Iron with Zemekone and Icehog3
 

First cheat day is tomorrow since the diet started. Then nothing until next saturday. So I'm really gonna try and pack some calories away. I've been rather grumpy and irritable, but I've already lost a lot of my bloat...

Re: Pumping Iron with Zemekone and Icehog3
 

I peeked in and they are shimano style. :td


Anyway did Legs and Shoulders today. Feeling good, ended up getting 220 up on the leg press 15 times which is 10 more than I thought I would be able to. The military press killed me. Gonna be sore tomorrow.,

Re: Pumping Iron with Zemekone and Icehog3
 

Off to the gym in a few chest tonight...Today has been good stuffing my face with all of the crap I'm not supposed to eat. 30 min on the treadmill should make me capable of looking in the mirror later.

Re: Pumping Iron with Zemekone and Icehog3
 

Started off with some hang cleans today. Worked up to fairly heavy (135), but nothing I haven't done before, and missed the 4th rep in my third set. Twisted my wrist pretty good trying to keep the bar off the floor. Should probably have just dropped it. Continued with my routine with minimal problems aside from some discomfort in the wrist. It's starting to get sore now though.

Re: Pumping Iron with Zemekone and Icehog3
 

Legs & back this morning: lots of squat, lunge & lift work, mixed in with 2 rounds of 4 different pull-up exercises, 10 reps each. :wo Hamstrings are gonna be tight tomorrow!

Re: Pumping Iron with Zemekone and Icehog3
 

ICE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!

Pete, were you doing hang cleans or full power cleans...?

Re: Pumping Iron with Zemekone and Icehog3
 

Blasted out some assistance work today. Turned into a 3 hour marathon. Stupid me sometimes. 35 minutes of cardio with that. Back on the diet wagon today. No cheats til next saturday...We'll maybe one meal in there...New gym doesnt have a scale so when I get around to weighing myself I will. But I already feel the bloat going away and I'm 1 notch farther in on my work belt...

Re: Pumping Iron with Zemekone and Icehog3
 

Hang cleans. Last time I tried I was having a very tough time getting the full motion of the power clean down. I kept cheating and doing a sort of hybrid deadlift/power-curl instead of a power clean. It's feeling ok right now, just a little sore. I don't lift again until Mon/Tues, so will just be whatever pressure I put on it normally during spin/driving/holding a cigar, etc.

Re: Pumping Iron with Zemekone and Icehog3
 

Looks like you'll have to skip driving and spin and just sit around and smoke cigars. Tell your Old Lady it's Doctors orders...

Re: Pumping Iron with Zemekone and Icehog3
 

I don't know what is considered serious training, but I've been working out/excersing for a good year+ now, maybe 3 years total off and on. Depends on my schedule changes I'd maybe take a month or so off here and there. Serious deiting and excersie for about a month or so now.

Right now my goals are for fat loss and muscle gain. I really don't want to get ripped up, I just want to keep my size become solid, meaning I don't want to end up looking anorexic or become to big. I've been down to about 220lbs and a lot of people told me I looked anorexic, I have a pretty large frame. I've been about 320/310lbs since working out and have held that weight since pretty much forever :su, now I'm down to 290 since I've added cardio and dieting, looking to get down to about 250 maybe 240.

I've been eating salads with 1 or 2 peices of boiled chicken and light ranch dressing pretty much during the work week and small meals during the days off. I've also cut down on carbs and sugars for the diet.

If I haven't said it before, THANK YOU ALL for all the advice and support! ! !

Re: Pumping Iron with Zemekone and Icehog3
 

found the row machines a couple days back. Very cool exercise... I was surprised when I could do 180# on the high rows & 160# on low rows about 10 times each. I know that may not really be a big number, but i'm just finding these things and kinda doing it by myself, so I really don't know what's good or average or whatever. To me, who weighs 140ish, it just sounds badass. Hahaha :D

Re: Pumping Iron with Zemekone and Icehog3
 

60 push-ups this morning. Still "in the habit" and doing them daily. Feels ... less like aw crud
its that time again.... and more like oh yea lets get 61..... tomorrow! :)

Edit... and down from 260 to 243 this morning.

Re: Pumping Iron with Zemekone and Icehog3
 

I hope the improvements never end for ya Dave :tu

I definitely feel the same about my workouts and always have. I'm definitely "addicted" to lifting.

Going to hit shoulders today and maybe some biceps/triceps.

Re: Pumping Iron with Zemekone and Icehog3
 

Did Triceps ad Chest last night. I'm not feeling it in my triceps or chest too much though, I'm feeling particularly sore in my biceps. Is there something I could be doing wrong with my form?

Re: Pumping Iron with Zemekone and Icehog3
 

Excellent Dave, keep making those gains and losses.

Been a week for me because of the Texas Herf, back to the gym tomorrow for me.

Re: Pumping Iron with Zemekone and Icehog3
 

Happy Birthday


;s :r :D

I mean congratulations on the push ups and the weight loss :banger ! ! !

Re: Pumping Iron with Zemekone and Icehog3
 

There are A LOT of things you could be doing wrong. Not to sound like a dick Andrew, but unless you video tape yourself performing the exercise it's hard to go off of.

Also which part of the bicep is the soreness in? Could be from overuse, or certain muscles used to stabilize dumbbells or the bar may not be up to par.

What did you do exactly? Exercises, sets, reps. That's something to start with.

Re: Pumping Iron with Zemekone and Icehog3
 

chest and arms for me this morning. Incline bench, flat bench, curls and dips.

Re: Pumping Iron with Zemekone and Icehog3
 

Just haven't felt as fleet footed and strong on the tackle as I used to on the soccer field...adding in some circuits of jump squats split jumps and some more core stuff to my routines.

Any suggestions from anyone on exercises I should be adding in for some more agility and stamina in the legs? Aside from running...I get that done on the field!

Re: Pumping Iron with Zemekone and Icehog3
 

I figured that much. :r

Now, 24 hours later, I'm feeling it in my triceps more. I'm feeling it only in my outermost chest muscles and the back and underparts of my armpits.

The area of my biceps that is sore is the very top toward the front where it meets my lower arm muscles.

I'm a little foggy on the order but here is the gist of it.

Warm-up:

10 minutes/1 mile, Elliptical
5 minutes, stair machine

Chest:
3 sets, 12 reps bench press - 135, 105, 95
3 sets, 12 reps dumbbell bench press - 50, 40, 30 (combined dumbbell weight, not each arm :))
3 sets, 12 reps incline bench press - 105, 95, 85
2 sets, 12 reps chest fly machine - 50

Triceps:
8 reps triceps dip (instruction was "to failure" and that didn't take long)
3 sets, 12 reps lying triceps extension "skullcrusher", 20, 20, 20
3 sets 12 reps triceps dumbbell kickback, 25, 25, 25


With the triceps extensions I was really trying to keep my elbows tucked in and that was the hardest part.

Overall I'm still feeling great and I can see how people get hooked on going to the gym, I feel great after.

Re: Pumping Iron with Zemekone and Icehog3
 

Good session today, deads - tied my previous PR at 355, then squatted a bit and spent a good ten minutes lying around and stretching.

Re: Pumping Iron with Zemekone and Icehog3
 

Laying off the creatine (pump fuel from gnc) and heavy stuff for a week. Dialed down the calories a bit and hitting cardio hard this week. Just something to mix it up a little...

Re: Pumping Iron with Zemekone and Icehog3
 

DOMS http://en.wikipedia.org/wiki/Delayed...uscle_soreness

Top as in where it ties into your shoulder, or top as in where it ties into your forearm??
After reading your workout it sounds like it might be something more along the lines of overuse injury...
Dump the Elliptical and just do 5min warm-up. Unless your in a pinch on time, perform cardio after a workout.

Few things on the workout. Why are you decreasing the weight? Work up to a weight and stay with something you can do 3 sets of. Try not to work down in weight unless you are incorporating a drop set or something crazy like that. Also if you are planning on performing Dips in a chest / tricep workout I would ditch one Chest exercise. As dips will work your chest a good bit. It's not all triceps. Also I would try to do more volume on the dips, that is going to be the best exercise for your money...I would drop the Flat bench dumbbells and just go right to an incline movement.

That's good your trying to make an effort to keep your elbows "tucked" during lying extensions. The medial head and long head of your tricpes tend to be weaker than lateral head( outside ). This is why the elbows tend to "flare" because the muscle wants to use the stronger areas to do the work. The soreness you feel in your armpit is most likely due to the inner tricep heads getting a good workout.

Glad to hear you're enjoying going to the Gym.

Re: Pumping Iron with Zemekone and Icehog3
 

Back into the gym after a week off....sluggish, low motivation day. Hopefully back in the swing by tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

65 push-ups this morning. Its interesting what devoting 2 minutes a day to something can do.

Re: Pumping Iron with Zemekone and Icehog3
 

Keep up the good work, Dave!

Me, I slept in this morning after staying up too late with a good cigar and a movie last night. I think I must be getting old if 11:30 is too late. Hell, who am I kidding, 10:00 is too late...

Re: Pumping Iron with Zemekone and Icehog3
 

I have been decreasing the weight to really get a gauge of where I am right now. I start with what I think the most I can do is and then take it easy on the next sets. Once I'm back in it I will start doing increasing weight sets.

The soreness is almost gone now, the DOMS makes sense. It was top as where it ties to my arm.

What is the reasoning for cardio post workout? I thought I was supposed to try get my heartrate up and keep it there. Just curious...I could easily do the cardio after weights.

Re: Pumping Iron with Zemekone and Icehog3
 

After lifting is the most effective time. Your glycogen stores are depleted from lifting, so your body goes into fat burning mode much more quickly. Make sure you eat something right after cardio though, and make it short on leg days.

Higher heart rate is not what you want for fat burning. Low intensity is much more effective. I will usually just hop on the treadmill at a faster walk(not a run), and working uphill, but not massively steep (3.5 speed and 4.5/5 slope on my treadmill).

Re: Pumping Iron with Zemekone and Icehog3
 

What is your reasoning for putting cardio in. If it is for weight loss then anytime is fine. If you do it pre weights then you likely are more in an anaerobic state during weight training and will increase your EPOC (the calories you burn post exercise) as long as you didn't do legs that day (no point in killing yourself)

Just remember that if you are trying to put muscle on it is virtually impossible to lose fat and put on muscle during the same phase of an exercise strategy. The simple reason being to lose fat you have to be in a hypo-caloric state and to put on muscle mass you have to be in a hyper-caloric state.

I just switched from a fat loss program to putting on mass.........doubled my caloric intake..........cut out cardio and am hammering the weights. The difference in strength is quite amazing. The reason is two fold.........added fuel from the increased calorie intake and increased muscle energy stores from the drop in cardio. I will put on 12 lbs then switch back to a more cardio intense routine to drop off the fat that was added with the lean body mass. depending on how hard I work and my body physiology that expectation is about 1 for 1 (1 lbs of lean mass gained for 1 lb of fat gained). The nice thing is that the fat will be easy to drop as I have been increasing muscle and that will increase my BMR (Basal Metabolic Rate) and make taking off that 6 lbs relatively easy (within 2 weeks) Then back on to mass building :)

Re: Pumping Iron with Zemekone and Icehog3
 

My reasons for cardio are weight loss and heart health.

I have plenty of mass already. :su

So if I'm understanding you correctly I am right to assume that doing cardio before my weight training will lead to an increase in calories burned?

Re: Pumping Iron with Zemekone and Icehog3
 

Either or will lead to increased caloric burn. Some will argue that if you do it post weights that you will be outside of the "Fat Burning" zone, but what you actually do is set up your body for EPOC

"Excess post-exercise oxygen consumption (EPOC) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt." "

Essentially this is your body restoring your body to the resting state that it was in prior to the exercise and stabilizing hormone levels. It does this by consuming oxygen at a higher rate thus increasing your post workout metabolism.

While this occurs in both aerobic and anaerobic workouts, all studies show that the effect is greater and lasts longer in anaerobic workouts.

So the more exercise you do and more strengthens the longer EPOC lasts. So you get a double whammy effect. Greater burn from doing both weights and Cardio and then a longer EPOC as a result.

There is tons of science behind it, but also from an anecdotal point of view I lost 94 lbs doing it this way. My heart health is top notch, great blood pressure and cholesterol, 43 years old and in the best shape of my life and getting better. I have yo yo dieted lots over the years but (Atkins, Weight Watchers, Juice Diets, Cleanses etc) this was the first time I did it using good healthy eating and exercise and while only time will tell this one feels like it will stick.

Good luck............its worth it.

Re: Pumping Iron with Zemekone and Icehog3
 

Good posts there SilverFox.

Re: Pumping Iron with Zemekone and Icehog3
 

jogged for 15min today...:wo!

Knee felt OK :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Back (pull-ups, rows) & biceps (various curls) yesterday. Still having some nagging tendon pain, quite limiting. Guess I oughta get it checked out. Maybe.

Power yoga this morning to work out some kinks.

12 oz curls tonight!

Re: Pumping Iron with Zemekone and Icehog3
 

71 Push ups this AM but only just barely. Maybe pushing it a bit.

ON the other hand had 2 hersheys with nuts bars, a baby ruth, 2 bags of cheetos, a bunch of crackers and cheese and a lime pop as a snack last night before bed.

Re: Pumping Iron with Zemekone and Icehog3
 

Nutrition at its finest! :D

Re: Pumping Iron with Zemekone and Icehog3
 

Did 2 sets of 5 high rows at 230 after 1 set of 10 at 180. I put the extra weights on not even thinking I'd be able to move it.

The odd thing is, my left arm seems considerably smaller than the right. Measuring them has my right arm at 11.5" and my left at 10.25". Is that weird?

Re: Pumping Iron with Zemekone and Icehog3
 

Are you left handed?