Re: Pumping Iron with Zemekone and Icehog3
 

Sticking with the full body for a bit, I think. I've been liking the workouts better that way and I feel like I get more out of them.

Squat
245x5
255x5
265x5

Bench
185x5 2 sets
175x5 (getting a little tired by the third set and no spotter)

Power Clean
125x5
135x5 2 sets (tie PR)

Those power cleans are hard, but fun as hell. I think I need to increase my velocity a little, but it's a great exercise. It's quickly taking a close second to deads as my favorite.

Good luck with the change-up in your workout Gerry. Don't get too sore :ss

Re: Pumping Iron with Zemekone and Icehog3
 

Worked on squat depth, so I didn't up my weight today for the leg-focused exercises. Knee is also still tight - I did some stretching and rolled both legs, which seemed to help quite a bit, at least for a little while. Will try again tonight when I get home from work and tomorrow morning as well, probably right out of the shower.

Squat
265x5 3 sets

Press - standing, overhead
120x5 3 sets (new PR)

Dead
225x5
245x5

Re: Pumping Iron with Zemekone and Icehog3
 

Miss you guys...my computer at home crapped out, so I haven't been here for a few days....still hitting the gym and the ice though. Hope to talk with you all more soon!

Re: Pumping Iron with Zemekone and Icehog3
 

after one hell of a long exam week I got back to lifting this week. Football starts up soon too. looking forward to it

Re: Pumping Iron with Zemekone and Icehog3
 

I've been hitting the gym much more frequently in the last few months (in between no surf days) and I'm seeing some overall strength increases. I've always been a pretty wiry guy but I'm beginning to notice a little more definition. My question to anyone willing to answer is, can you recommend a good book that outlines a regimine for gaining size, increasing strength/power, and improves overall fitness/endurance? They all seem to be independent of one another in terms of how to lift and what types of exercises to do. I realize this is a rather broad questions but I was hoping there was maybe a sort of weight lifting for dummies intro guide out there worth reading. Keep in mind that I lift in a place that has little equipment (mainly dumbbells and some machines/ community pool).

Thanks for any feedback or suggestions:tu

Re: Pumping Iron with Zemekone and Icehog3
 

bodybuilding.com has just about every exercise illustrated and demonstrated on video on their website.

Re: Pumping Iron with Zemekone and Icehog3
 

Starting Strength by Lon Kilgore and Mark Rippetoe. All you need is a power rack. It goes through the main barbell exercises, talking about form and execution.

Re: Pumping Iron with Zemekone and Icehog3
 

Scrimmage today....time to do work

Re: Pumping Iron with Zemekone and Icehog3
 

Did a double today so I can take tomorrow off and watch the Hawks game....I am bushed.

Re: Pumping Iron with Zemekone and Icehog3
 

How many reps in your sets? My dl isn't too far from that, but I tend to do 3 to 5 sets of 8 to 15 reps depending on the weight and whether it's a light or a heavy day.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the feedback Pete:tu
Got about three hours of decent waves in this morning:D
Gonna head to the gym to see if I can put to work the bacon cheeseburger, onion rings and milkshake I just put down.

Re: Pumping Iron with Zemekone and Icehog3
 

First day back in the gym in almost 2 weeks. Haven't been supplementing at all since then, either. Decided to make it a triplex push-pull day from the ground up just to try things out and see where my body's at. Ended up at 315 pulls and 150 pushes, which is about where I was at when I left. Actually ... it's better. :ze

Followed that up with pullthroughs -- 3 sets of 8 @ 170. Finished off with pull-down abs -- 3 sets of 8, 9, 9.5 @ 200.

My ears are still ringing, my hands are still shaking, and I feel like I could eat more than the Admiral. :r :D

I'll be starting a 4 week cycle of "Halo-Tren 400" tomorrow. Let's see if I can add a little strength and loose a little fat.... :hm

Happy lifting to all!!!!!

Re: Pumping Iron with Zemekone and Icehog3
 

Nice workout, Dokk. Sore today from scrimmage yesterday, but will be back hitting the weights tomorrow afternoon :tu

Re: Pumping Iron with Zemekone and Icehog3
 

4? you should go on for at least 6-8 pro hormones usally kick in at week 2 that gives you 2 weeks to train while on it...

:2 but what do i know?

Re: Pumping Iron with Zemekone and Icehog3
 

Hmmmm ... maybe 6 then.

Re: Pumping Iron with Zemekone and Icehog3
 

8 :2

call me we can talk about it... seriously i thought you got a 8 week cycle

Re: Pumping Iron with Zemekone and Icehog3
 

Good lifting this morning.

Squat
265x5
270x5
275x5 New PR

Bench
185x5
185x4 2 sets

Power Clean
135x5
145x5 2 sets (New PR)
145x3 couldn't rack the 4th pull

Felt very good. Loving those power cleans.

Re: Pumping Iron with Zemekone and Icehog3
 

just did a 110 pull ups from a towel and hangs for grip

11 sets of 10

then hour of cardio

Re: Pumping Iron with Zemekone and Icehog3
 

I miss my workout Brothers. Keep hitting in hard, Gents! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I am still going at it, don't worry. Pushing the weight on all the main exercises. I've got to be honest, I'm a bit surprised that I am still progressing the way I am. In any case, this morning:

Squat
265x5
275x5
280x5 (New PR)

Press - Standing OH
125x5 2 sets (New PR)

Dead
225x5
255x4 (New PR)

I think I might have to get some straps before I can go too much further with my dead. That bar is damn heavy and hard. My hands kill on the top lift, even with an alternate grip/hook grip.