Re: Pumping Iron with Zemekone and Icehog3
 

yes for someone who wants to do it all drug free.

Re: Pumping Iron with Zemekone and Icehog3
 

Trust me, I have wasted a LOT of cash on trying stuff that didn't do squat for me, except maybe give me diarreah or a rash. :r That is why I get psyched when I stumble onto a product that actually seems to work for me. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Squat n Deads tonight. Squats were definitely lacking. Had a decent round of pulls. Cardio = FML.

Re: Pumping Iron with Zemekone and Icehog3
 

Keep rocking that cardio Frank. We'll get you into a spin class soon :ze

Chest/arms for me today. Flat and incline bench, curls and dips. Was only a week off, but still felt odd going back this morning. Definitely feeling stronger though.

Re: Pumping Iron with Zemekone and Icehog3
 

Made 100 push-ups this morning. Feel pretty good about it. Going to try and stay here for a while .... until it feels a little less like death for the last 20. :D

In the next few days - cardio. Time to pull out the ancient Schwinn airdyne and get R ready.

Notice a difference in the way I look and feel. Upper body definition is .... well there are hints of some. :D

Cardio, diet and ultimately some more significant weight loss is next on the agenda. 240 this morning.

Re: Pumping Iron with Zemekone and Icehog3
 

I bought a big ass bottle of BCAA's. It says to take 6 a day between meals. What's the best way to break these up in relation to my workout? A couple before lifting, a couple after, and then a couple later in the day sound alright?

Re: Pumping Iron with Zemekone and Icehog3
 

:wo

On training days I go with 5grams in the a.m, 5grams during the workout, 5grams after. Non-training days 3-5 gram servings spread out through the day. Honestly it's up to you though, whatever seems to work best. Play around with it, sometimes I actually take more during the workout seems to help with the later sets.

Re: Pumping Iron with Zemekone and Icehog3
 

I only take mine in the AM and Pre-Workout. Aside from that, your protein shakes should be supplying you with what else the body needs.

Re: Pumping Iron with Zemekone and Icehog3
 

Ps. Trying the Jack3d again. We'll see how it goes this time around. I still feel that Trac Xtreme by MHP is my ish.

Re: Pumping Iron with Zemekone and Icehog3
 

If I come you'll have to be on stand-by with a fire extinguisher from my legs rubbing together!

Dont underestimate planned time off Pete, does wonders.

Re: Pumping Iron with Zemekone and Icehog3
 

:r :r

Believe me, I don't. that's why I make sure and take it every two-three months. If nothing else, it's a week where I get to catch up on my sleep...

Deads and squats this morning. Definitely getting into the swing of things.

Frank, if I want to use the progressions you gave me, but continuing to squat and dead on the same day, can I just offset the weeks, i.e. week 1 dead/light squat, week 2 dead/week 1 squat, etc? Or do I need to make different adjustments?

Re: Pumping Iron with Zemekone and Icehog3
 

Pete I squat and deadlift on the same day and do not alter my training. Unless you plan on taking a day to dedicate to pulling specifically or hamstrings for that matter, just keep em together. Just squat, then deadlift. Only thing that is different is I really dont warm up on the deadlifts. After warming up for squats then squatting you're already warmed up plenty. I set up the deadlift bar with 225, then 315, then 405 1 rep each time then begin my workload for deadlifting. The single reps are more to get my grip and form in order more than anything else.

Re: Pumping Iron with Zemekone and Icehog3
 

Hmm, might have to try that. I always start off with 5 mins on an eliptical or other cardio machine for initial warm-up. Then what I've been doing lately is dead, then squat. I do more warm-up sets for the deads. On a 1RM day, will normally do 135x5, 225x3, 275x1, 315x1, then 345/355x1 or wherever I feel I can pull that day. After that is done, I'll squat, doing 45, 135, 225, 315, then from there. I usually try not to do 1RM for both on the same day - it's too much for me and I feel my performance on the second exercise is hurt by the effort I expend with the first. If I am going for a squat 1RM, I will go easier on the dead, but still do it first, laying off after a 275x5.

I've had knee problems in the past, and the squat seems to put more pressure on it, so I like to dead first so I am fully warm when I start squatting.

Re: Pumping Iron with Zemekone and Icehog3
 

Getting back to the gym tonight after 10 days of unplanned time off - between being sick and life getting in the way.

Looking forward to just moving around.

Re: Pumping Iron with Zemekone and Icehog3
 

I might need to just shut it down for a week :td My shoulder is just not having any kind of activity. Even between icing, heating, pain pills, and stretching I still can't seem to get it to feel better. Sleep is miserable because I'm used to sleeping on that side. :(

Re: Pumping Iron with Zemekone and Icehog3
 

Took a small (maybe a week or a bit less) break due to my elbow hating me and some shoulder weirdness. Back to normal today (actually, lifting helped my elbow, oddly enough) and reupped my gym membership another 6 months... I'm set til May now!

:noon

Re: Pumping Iron with Zemekone and Icehog3
 

Great shoulder workout tonight followed by an unplanned rack of ribs as a protein supplement. Those are low fat, right? :) I'll hit the cardio hard tomorrow morning to make up for it!

Re: Pumping Iron with Zemekone and Icehog3
 

Just wait until you're my age Son, and both shoulders hurt every night. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Ugh thanks Pops. Stuff to look forward to :rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

Did the 100 push-ups again today.


And I curled 1200 Pounds!

50 reps with the 12 lb weights. :D

Re: Pumping Iron with Zemekone and Icehog3
 

If I could sleep on my back without snoring myself awake they would heal in a week! :r

Congrats on the continued progress, Dave! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Back and shoulders this morning. I'm sore all over today. Chest and arms from tuesday, legs from yesterday. Guessing shoulders and back will be tomorrow, though I didn't go as hard on them this morning as I did chest tues or legs yest. Price we pay, I guess.

Re: Pumping Iron with Zemekone and Icehog3
 

I have been hard at it for almost 10 weeks now and I am really starting to notice some progress.

The two toughest parts are eating (3500 kcal a day when I spend the better part of a year at 1600 per day is killer)

The other and the reason for my posts is my elbows are sore constantly from all the lifting, I mean in the joint.

Any suggestions from the old pros out there?

Re: Pumping Iron with Zemekone and Icehog3
 

I take Aleve every morning for my joints, good combination of pain relief and anti-inflammatory for me, Shawn.

Re: Pumping Iron with Zemekone and Icehog3
 

Should probably introduce some fish oils and Glutamine into the system.

MSM is a natural anti-inflammatory. Glucosamine helps with joint health. Chondriton helps with natural production and health of cartilage. You can find all three in a combination at any vitamin store.

Re: Pumping Iron with Zemekone and Icehog3
 

Absolutely Frank....I have done the G/C/MSM and the fish oil in the past, but have been off the first for a while mainly because of cost. I used to find the quality brand (Move Free by Schiff) on eBay for about 1/2 of MSRP, but haven't looked for several years.

Re: Pumping Iron with Zemekone and Icehog3
 

Update from the wounded wing corner.

Still hurts but yesterday and today I did some soft tissue work using a baseball. Made a ton of difference. Felt a lot better and gave me some relief for a little bit. I'm going to try and do some lifting tomorrow. I hit legs twice this week so I'd like to do something else ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Frank gives good advice there Silver. There are many products on the market that combine all into a few pills or a pack. I would be hesitant about taking NSAIDS unless it gets bad.

Might want to search in some of the past pages, there is a lot of talk about elbow sleeves ( which would be worth getting ), icy hot / muscle rubs, tendinitus and overuse issues / injuries. Could be one or more than one of them. Without much detail as to work performed, work load etc. It's hard to go off just "my elbows hurt" you could be performing exercises wrong, or maybe doing to much of one type ( extensions are notorious for elbow pain ).

Re: Pumping Iron with Zemekone and Icehog3
 

set a PR for myself this morning for a 5K. 26:05. Damn good since I have not been running in about 4 months because of an ankle injury. I give all credit to Insanity....that program will get you right.

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd:

Did another 25 pushs ups later and some wierd things with the hand weights trying to get more range of motion work on the arms and upper body.

Still resisting cardio but may bring the ol airdyne out tomorrow.

238 a few minutes ago.

Re: Pumping Iron with Zemekone and Icehog3
 

You keep taking it off, and I keep putting it on. :r

Tore up a chest / back superset workout today with

Incline bench / Pull ups
Flat bench / T-bar rows
Dips / Wide cable rows

I earned my steak and egg whites lunch today. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Blasted some back shoulders and biceps friday. Need to either buy a scale or get the owner of the new gym to buy one. Over a month on the diet now and no scale.

Re: Pumping Iron with Zemekone and Icehog3
 

102 Push-ups this morning.

Did the curls last night.... but continue to resist cardio. :D

Does Sunny-D count as a "supplement"? :r

Re: Pumping Iron with Zemekone and Icehog3
 

Sunny-D does count Dave :tu The vitamin C actually helps in recovery :banger We won't go any further than the vit C in it tho

Re: Pumping Iron with Zemekone and Icehog3
 

And the donut for breakfast afterward? :D

Re: Pumping Iron with Zemekone and Icehog3
 

I see you're just more advanced then the rest of us. You want to be playing around with your insulin levels to get a step ahead of us :rolleyes: :r

Re: Pumping Iron with Zemekone and Icehog3
 

Earned my muscle builder milkshake today... hahaha. I went crazy at the gym.

Quick question... Mondays are the day where I try to max out on bench presses. I started off with the bar x5, 95# x5, 115# x3, 135# x2, tried 150# and failed, tried 135 again and failed. Is it safe to assume that once I fail, I'm pretty much done with benches for the day and I shouldn't try to work my way back down?

I know I can do 135# a few times (I could have done more on my first run, but I wanted to save myself for the 150# attempt).

Re: Pumping Iron with Zemekone and Icehog3
 

:r

Started this process to "get fitter" seem to be having a hard time getting beyond upper body and my simple pushing the floor.

Re: Pumping Iron with Zemekone and Icehog3
 

Sunny-Dianabol? :D

Re: Pumping Iron with Zemekone and Icehog3
 

If you want a good idea of your 1RM, you're doing too many reps in your warm-up sets. If going for 150, I would do 45(bar)x5. 95x3. 135x1, 150x1. If you still feel like you have something left after that, try 155 or 160x1. You'll be surprised how much max effort for that short of a time will wear you out. If you fail once, give yourself 2-3 minutes, then try the same weight again. Don't drop weight, IMO. You're still working the muscles in the attempt. Good luck with it, any way you try and slice it.

Re: Pumping Iron with Zemekone and Icehog3
 

Dball you shouldn't be trying to max out every week. Most people only max out every 2-6 months. If you are trying to max out, you should spend less time using lighter weights. Maxing out also is extremely fatiguing and wrecks havoc on the central nervous system.

For example, instead of doing what you did. 45x5 - 95x5 - 115x3 - 135x2 then 150. You should have done something like this... 45x5 - 95x3 - 135x1 - 150.

Some people may say different when it comes to working back down it weights. If you are training for strength, this is a HUGE NO-GO. If you are doing something for size than maybe, but I still wouldn't do it. There are many reasons why. The biggest in regards to strength is not only is it mentally fatiguing, but your body remembers the weight you did last, and so does your mind.
In the bodybuilding sense I would avoid it also, often after maxing out or really pushing the limits, there is a degree of strength and technique breakdown. Most lifters will then perform sub-maximal weights with bad form or worse. In essence you will teach yourself into worse form. You are better off hitting your weights, and moving onto something else.

Re: Pumping Iron with Zemekone and Icehog3
 

Dan everybody hit on it all ready. Too many warm-up reps. Frank and Pete gave you a great guideline. I'd do bar barx8, 95x3, 115x1, 135x1 then 150. All lifts giving max effort to prepare your CNS(pretty much the same as stated above just my personal preference). And you are definitely doing your body a disservice by trying to max out weekly. You need to build the muscles that facilitate the lift and perfect your form on bench to increase your max.

Re: Pumping Iron with Zemekone and Icehog3
 

awesome.. thanks for all the advice... how often should I try to max out and what should I be doing in the interim (now that you all know about where I'm at weight wise in my lifting)?

Re: Pumping Iron with Zemekone and Icehog3
 

Well today was my check in day and I have to say I am pretty damn happy.

So at my last check in I was 228lbs and 18% body fat......representing about 187 lbs of lean mass

Fast forward to today 4 weeks later and I am 243.4lbs and 19.1% body fat.....representing about 197 lbs of lean mass.

I put on 10lbs of muscle and 5.4lbs of fat in 4 weeks, almost a 2 to 1 ratio which is AWESOME I am stoked, I surpassed my own goals and the expectations of my trainer.

Hitting it hard and eating right seems to have paid off dividends.

Now I am going to drop 1200 cal a day and keep up the lifting regimen and drop 10lbs of fat without losing any of that muscle (or at least that is the intent)

10 and 10 from here on in till I hit my goal............so drop 10 in fat then go hard and add 10 lbs (hoping for at least a 1 to 1 lean mass to fat gain ratio) then lose 10 of fat and repeat until I am around 240lbs and 12% I figure between 4 to 6 months and I should be right were I want to be............then I will just change my goals :)

Re: Pumping Iron with Zemekone and Icehog3
 

Had a good week last week.

Monday, Nice solid chest work out that made me sore for a while
Wed, bi's and tri's
Thurs, shoulders and a little chest
With 15min on the treadmill thrown in for a warm up
Tonight will be chest again and maybe some type of arms thrown in.

What's the ideal break time between sets?

Re: Pumping Iron with Zemekone and Icehog3
 

Once every 2-4 months depending on how your training is set up. A max isnt something you should just walk into the Gym and decide you are going to do that day. Your training should build up to it.

Also, you have to decide if you are training specifically for strength, fat loss or for size / muscle gain. Granted, with strength gains does come some size gains, and vice verse. But in the game of weight lifting / exercise it is very hard to serve more than one master. Most lifters / gym rats can get away with playing to many masters within the first few month of training. What I mean here is, you first get in the Gym your body responds well, you get stronger, some muscle starts coming along, and body fat also drops. But after the first few months, this usually comes to a grinding halt. Many people make the mistake of trying to do everything without really accomplishing anything. I know it's hard without having someone teach you how to lift properly, eat properly, and condition properly. But there are many online databases that can get you off on the right foot.

So I guess my point really is. Figure out where you want to be this time next year...Do you want to be Dball +30 pounds? Dball who benches 200lbs? After you come to consideration with that, it's much much easier to lay a game plan out and get to what really matters, putting in the work.


-Training for me tonight. Worked on some Squat form issues. Problem with my groin is acting up again. Heavy sumo pulls. Some BS, then treadmill.

Re: Pumping Iron with Zemekone and Icehog3
 

Lets say DBall who benches 200lbs. I don't need to lose or gain any weight (not that I'll be broken up if I do, but I'm happy where I am)

Re: Pumping Iron with Zemekone and Icehog3
 

If you are looking for strength gains, you are going to want lower reps, higher weight. for strength, I generally work in 5 rep sets at about 80-85% of my 1RM, and I do three sets at that weight. So, if 150 is your 1RM, then you should be doing 5 rep sets at 120 or 125.

If that starts to seem to easy, increase the weight. If you are unsure about that weight, get a spotter, but also try upping the weight with each of the three sets, so instead of 125x5/125x5/125x5, do 120x5/125x5/130x5. But get a spotter any time you are trying a new weight/rep combo.

You will also want to vary intensity. If you are doing full body workouts, you can do it by day, but otherwise by week, do heavy, light, and medium workouts, where heavy is 80/85% 1RM, med is 70/75% 1RM and light is 60/65% 1RM. If you do this for a few months and want more of a challenge, change the med week to a heavy week and do heavy/light/heavy/light. Don't drop the light week though. It helps solidify good form, increases blood flow to the muscles you are working, and promotes good recovery.

Chest/arm volume work for me this morning. Flat bench, incline bench, supinating curls, and dips.

Re: Pumping Iron with Zemekone and Icehog3
 

So after 5 days rest for the shoulder I hit the gym Monday and this morning. Feels great :tu I've avoided any pressing movements and pull ups but I've been able to do everything else pain free. So I think Saturday I'll attempt some pullups and then a few days after some presses.

Hit legs on Monday and Back this morning. With some abs thrown in as well.

Re: Pumping Iron with Zemekone and Icehog3
 

Where exactly is the injury Christos? One of our members is currently going through a partial rear delt tear. He still can bench press off of 3-4-boards and do some minor overheard lifting.