Re: Pumping Iron with Zemekone and Icehog3
 

Bi's and Tris today all supersets, been finding some good strength gains over the past 6 weeks. In a cutting phase now but going to do it gradually

4 sets of each between 8 and 10 reps ( I usually up my weight after I can hit +10 in a full set)

DB Seated Curls
Decline Skull Crushers

DB Hammer Curls
OH Tri Press

Reverse DB Flys
Military Press DB

Chinups
Tri Bench Dips

Re: Pumping Iron with Zemekone and Icehog3
 

Well it feels like it is inside my shoulder if that makes any sense. Pretty much where my arm meets my shoulder straight down in there. Anything overhead hurts or if I reach back (ex. Reaching for my wallet in my back pocket). I imagine I could probably bench off boards. I did limited ROM lat pulldowns (to my forehead) and it was pain free.

I was reading an article the other day that said even with shoulder pain you should just limit your presses to military and bench. Then just focus on other lifts and shoulder rehab. I kinda just shook my head and laughed. I figure if there is a "bad pain" I shouldn't be doing that anymore until the pain is gone. Maybe I just am too logical.

Re: Pumping Iron with Zemekone and Icehog3
 

Santa did some squat thrusts this morning before taking a run with the elves.

I need a beer.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for putting that mental image in my head first thing in the morning. :r

Off to row.

Re: Pumping Iron with Zemekone and Icehog3
 

fixed it for ya Santa

Re: Pumping Iron with Zemekone and Icehog3
 

Santa is the ultimate powerlifter. Not only is he fat, but he wears a huge belt which is perfect for squatting. Loves fat guy food, cookies and milk. And be the looks of it, his blood pressure is through the roof due to a lot of test.

Re: Pumping Iron with Zemekone and Icehog3
 

Or gingerbread. ;)

Did moderate weight Bent Over Rows today....225 lbs for as many reps as I could get, cutting my rest by 10 seconds after every set until between the last 2 sets I only had time to reset my grip. Just killed my lats.

Followed this up with some heavy cable rows and finally some bodyweight pullups, but I didn't need much more. Must have done over 200 reps of the BORs.

Re: Pumping Iron with Zemekone and Icehog3
 

That was supposed to stay between you, me and that transgendered elf we shared, Mr. Fox. Maybe you want to sign up to play in the Secret Santa pass and get some real chuckles.

Re: Pumping Iron with Zemekone and Icehog3
 

I would Santa but I thought us Canucks were banned from the SS pass

Re: Pumping Iron with Zemekone and Icehog3
 

Bought some Jack3d tonight as I'm about out of the GNC Pump Fuel. Decided to take it before work tonight and see how it made me feel. I am getting **** done at a record pace. I think I like it. Can't wait to work out on it tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and back for me today. Bad sleep this week. Wife has been very restless, waking me up. Think she'd mind if I told her to go sleep on the couch? :tf

Re: Pumping Iron with Zemekone and Icehog3
 

Jack3d is the ****...period.
Tell me about it, nothing like a 120lb girl, who snores like I should mind you, hogging the bed from a grown ass man pushing 260lbs. I just "accidently sleep on the sofa" it's firmer than the bed anyways.


Just got home from the Gym. Back, Shoulders and Biceps all done. Didn't go super heavy, wanted to keep the tempo fast and brutal.

Re: Pumping Iron with Zemekone and Icehog3
 

I would, but I need the cpap for my apnea while sleeping, so I can't just take the couch...

Re: Pumping Iron with Zemekone and Icehog3
 

ya that blows. I dont need, well dont have the CPAP. I'm afraid to go in for it, I'm sure I need one. Trick is to get into bed, take up as much room as possible, and pass out while the Wife is in the shower.

Re: Pumping Iron with Zemekone and Icehog3
 

I had somnoplasty surgery twice for sleep apnea several years ago. The doctor said it could hold off my need for CPAP by 10 years or so....but the past couple months I just don't feel iike I have slept at all, even nights where I get close to 7 or 8 hours. I am thinking I will be trying the CPAP out sooner than later.

Re: Pumping Iron with Zemekone and Icehog3
 

Finished with Insanity. Start P90X Monday.

Re: Pumping Iron with Zemekone and Icehog3
 

tom, I stop breathing 47 times an hour with surgery done. Yes, I am a slave to the machine.

Re: Pumping Iron with Zemekone and Icehog3
 

I was 63 times before the surgery, Brent. I know it was much improved for quite a while, but I am thinking I am getting back to where I started now. :td

Re: Pumping Iron with Zemekone and Icehog3
 

Both of you, get thee to a sleep study. Really. Makes a world of difference in everything you do.

Squats, deads and ab work for me today. Starting that month-long leg workout you sent next week, Frank.

Re: Pumping Iron with Zemekone and Icehog3
 

Good deal Pete. I'll put the sleep study on my to-do list. Right after buy more tobacco and supplements.

I'll have to go back into my notes and check out that routine. I don't remember off hand how it went.

Re: Pumping Iron with Zemekone and Icehog3
 

Ok nevermind, I found it. Have fun with it. Let me know if you have any last minute questions. Also, when you go to max out or work at the higher %'s wearing knee wraps will be fine. But if you don't have a pair or do not feel comfortable wrapping your knees just do the routine sans the wraps.

Re: Pumping Iron with Zemekone and Icehog3
 

Howdy fellas, haven't been around these parts in a while.

I am normally a crossfit guy. However since I am overseas I have decided to see how big I could get while being here. First couple of months i followed a 4 day split Legs, Chest, Back, Shoulders, rest day, start over again. Saw some great strength gains.

For the last couple of weeks i have been following a program called Growth Stimulus training. It revolves around a 7 day cycle with four weight training days per cycle. the weight training days are broken down into Squat, Pull, Lift, Press days. On each of these days you do a "core" lift that is a compound movement, and additional supplement exercises. My days look like below:

Squat: BB Back Squat(core), BB front Squat, Isometric Leg extension, Leg Press, Calf Extensions

Pull: Weighted Pullups(core), Bent Barebell Row, Lat Pulldowns, Hang Power Cleans

Lift: BB Deadlift(core), Lying Leg Curls, Weighted Hyperextensions, Kettle Bell Swings

Press: Incline BB Bench(core), Weighted Dips, super set flat Flyes + DB press, Push Press

I throw Biceps in on pull day, tris in on press day. the other 3 days are cardio and abs. Since starting i have seen huge strength improvements on almost every core lift, except bench. I have searched every where to try to find out what I am doing wrong. I think one of the problems i am having is that I don't lift with a partner, hence I am not confident to try to bang out that last rep on bench i.e. don't want a bar stuck on my chest.

Sorry for the book. Cliff notes: Not seeing improvement on bench even though i am seeing physical changes to my chest. think it is because i don't use a spotter, what say you?

Re: Pumping Iron with Zemekone and Icehog3
 

Had one years ago before my somnoplasty, Pete, that's how I knew I had 63 episodes per hour. I am guessing they are going to make me have another one before prescribing the CPAP for me.

Re: Pumping Iron with Zemekone and Icehog3
 

My brother had the same surgery Tom, actually twice now, and it hasn't really done **** for him beside make him look like his nose is broken constantly.

Re: Pumping Iron with Zemekone and Icehog3
 

They only give it a 40-60% success rate when they recommend it, Frank...it was a lot of pain for little reward.

As far as the other part goes, I wasn't that pretty to begin with. :r

Re: Pumping Iron with Zemekone and Icehog3
 

It's hard to tell what you might be doing without seeing you lift. Do you hold your shoulder blades together on the bench? Are you pushing into them with your legs? Are your arms too far apart or too close together?

Personally, once I got the basic technique down, I realized the main reason why I was stuck was psychological. I was afraid of that weight over my head. As soon as I legitimately started challenging myself - I actually got my girlfriend, now wife, to spot for me pretty frequently - I made a significant amount of very quick progress. She never had to do anything but stand at the top of the bench and watch me.

As far as a spotter, now I don't train with anyone, I just ask whomever is around, usually the guy on the next bench over, for a quick spot, and offer to do the same if he needs it. I generally only do that for 1RM attempts. On other heavy days, I want the little adrenaline boost I get from knowing that if I don't get the bar up, it's coming down on my chest. Use that fear to make you stronger, but don't stop listening to your body. If you struggle a lot and barely get the 4th rep up, don't try a fifth unless you are sure you can get it up.


Never used knee wraps. Can I use a similar progression for bench?

Re: Pumping Iron with Zemekone and Icehog3
 

Yes. The cycle I set up for you is more like a short meet style prep for maxing out. Run the 4 weeks. Push yourself near the end. Then take a week off. After maxing out on all lifts, it will give you more of a concrete idea as to where you really are. It will give us insights as to where muscular weaknesses are or technique breakdown.

During the week off will be the ideal time to set up a program, conditioning, diet, and training for the next 3-4 weeks of time.

Re: Pumping Iron with Zemekone and Icehog3
 

Sipping Jac3D right now, Pull day tonight.
Weighted pullups 4 sets of 3(45# plate), then AMRAP of body weight
Bent BB Row (135 x 8) x 3
Hang Power Cleans (135 x 10) x 4
Lat Pulldowns (90# x 10) x 3

then Bicep Curls and hammer curls

Go PATS!

Re: Pumping Iron with Zemekone and Icehog3
 

I agree with the above that it's hard to tell without having seen you lift. However, with all due respect of course, I believe that fear of the bar coming down on your chest is a poor substitute for a spotter. When you have a spotter you will in all likelihood bang out at least one more rep than you would have without one. Even if the spotter helps some it's better than not having pushed yourself at all. Not to mention, you REALLY don't wanna be that guy that thinks he's got one more in him, gets it half way up and then has to call out for help in between hyperventilating.

This isn't to say you should only lift with a spotter (I don't really any more but I'm really just maintenance these days)... I just don't think you're going to make the same strength gains without one. And as he mentioned above, there's no shame in asking the guy next to you (as long as he looks capable) for a spot.

Obviously just my :2

Re: Pumping Iron with Zemekone and Icehog3
 

I might re-introduce some light pressing this week. Shoulder is pain free but I'm not sure where the my strength is at. I'll probably just keep it really light on chest and shoulders for the next couple weeks until I feel 100% comfortable challenging my shoulder.

Also seems that I've stopped gaining weight at 232lbs. Even with taking some days off and eating more calories my body wasn't having it. Looking to cut until December 25th then get back to bulking. I would love to get down to 200lbs but realistically I see myself getting to 215.

Re: Pumping Iron with Zemekone and Icehog3
 

Today I went for sets. Benches were in use (that's usually the first thing I do). Here's what I did today in order:

Low Rows: 3 sets of 10 @ 140#

High Rows: 3 sets of 10 @ 200#

Bench: 115# x10/x7/x5

I also did a bunch of stuff I don't know the names of... I just watch people do things and try to mimic their movements for some stuff. all I know is that I'm spent. I think my next goal will be 3 sets of 10 at 115 on bench.

Re: Pumping Iron with Zemekone and Icehog3
 

I took after Dan and rowed the AM away as well. Upped the weight from my last barbell row workout by 20lbs and did sets with decreasing rest periods between each. Then I upped the rest a bit and went heavy on T-bar rows. Ended the session with pullups, and let me tell you, I was lucky to get 9-10 reps a set.

Shoulders and legs tomorrow, just light legs as I have hockey games tonight, tomorrow, Thursday and Friday. I should be good and ready to herf and drink by Saturday. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Just bench inside of a power rack, and set the safety catches to the proper point where you can safely dump the weight.

Re: Pumping Iron with Zemekone and Icehog3
 

Heavy chest/arms for me today. Cranked out 195x5, 205x5 and 215x3 with failure on the fourth rep on flat bench. Realized I'd been lifting below where I should have to challenge myself on the bench, so recruited myself a spotter and upped my weight. Figure at 85% of 1RM for 5 reps, I should be pushing 210 or 215 and I've only been pushing 195.

Frank, should I follow the squat progression for bench, the deadlift or a different one?

What I'm looking at starting tomorrow based on the numbers you gave me:
Squat ( 1RM 365 )
-Week 1 265 x 1 295 x 1 320 x 1 265 x rep out (6-10)

-Week 2 285 x 1 310 x 1 335 x 1 285 x rep out (6-10)

-Week 3 300 x 1 330 x 1 355 x 1 300 x rep out (6-10)

-Week 4 320 x 1 345 x 1 375 x 1 whatever you want x 1 (105%-110% depending on gas in tank)

Deadlift ( 1RM 355 )
-Week 1 265 x 1 290 x 1 320 x 1 285 x rep out (6-10)

-Week 2 275 x 1 305 x 1 335 x 1 300 x rep out (6-10)

-Week 3 290 x 1 320 x 1 350 x 1 skip rep out set

-Week 4 (Max Out) 300 x 1 335 x 1 370 x 1 whatever you want x 1 (110% if you go for it)

Re: Pumping Iron with Zemekone and Icehog3
 

Me posting in this thread is like the guy who comes to one of our herfs estoling the greatness of Gurkhas. :)

Been almost 2 months and I have not missed a day of pushups. Do 105 now but modified from the try for 100 all at once. 85 - then 10 deep breaths - then 20 more. 20th is near the point of failure. The 20 I try to do "perfectly" with slow full extensions.

Been using the 12 lb hand weights 50 reps of varying type 2x a day now.

Feel better about things. Stonger, firmer and well it shows in the mirror. Did the maintenance on my Airdyne and tonight is the night to start cardio/legs/weight loss/ more sensible diet.

235 LBS this morning. The goal is going to be 205 in 3 months - we will see.

Re: Pumping Iron with Zemekone and Icehog3
 

As long as you are working at it and committed to making improvements, that's all that matters. Strength comes with time and effort, just as a friendship does, and both take years to build.

You've made a good start, more than most ever attempt. Now we just need to get you working on more than just the beach muscles :noon

Re: Pumping Iron with Zemekone and Icehog3
 

Everything looks good Pete. Yes you can follow the same percentages for the bench. It's what I would do, max out in 4 weeks on all 3 lifts...Remember this is just a 4 week ( mock meet style ) routine. Challenge is to get yourself ready to push out some serious weight. Only thing I would change would be skip the rep out on week #3 for squats.

After you finish this up, we'll have to get something set up for the next 3-4 months...

Re: Pumping Iron with Zemekone and Icehog3
 

So started a diet and my my partner in my team for class brought in butterfingers for us. Butterfingers are one of my favorite candy. I will resist!

Did incline bench, regular bench and military press yesterday and my shoulder has no pain today :wo Hit legs hard today. Very happy minus the whole Butterfinger situation.

Re: Pumping Iron with Zemekone and Icehog3
 

Try that shake recipe I sent ya. It's got a good "sweet" fighting taste to it lol...Try doing a scoop of chocolate whey if you're a big chocolate fan...

For everyone else. Here is the shake recipe that I told Christos about...It's low carb...

1 cup water
4-5 ice cubes ( can add more or less to your liking )
1 tbsp Sugar / Fat Free Butterscotch instant pudding mix
2 scoops vanilla whey ( feel free to do 1 choc 1 vanilla or 2 scoops choc )
2 tbsp peanut butter

Blend on high...

Re: Pumping Iron with Zemekone and Icehog3
 

Went out and bought some pudding mix earlier. Looking forward to trying it tonight :tu

This chick is waving the Butterfingers in front of my face but I'm not caving in. Although the more she bothers me about taking one you guys might hear about a "enraged calorie deprived student" punching a middle aged woman in the face. With a youtube video to follow :r

Re: Pumping Iron with Zemekone and Icehog3
 

I would just take it from her, and smash it up and stomp on it. Then walk away like nothing happened.

Re: Pumping Iron with Zemekone and Icehog3
 

Sounds like a good recipe Frank. I do something very similar but with frozen strawberries or frozen bananas instead of the ice, sugar and pudding mix. I'll sometimes throw a scoop or two of plain greek yogurt in as well, to give it a nice creamy texture.

So, started that progression this morning. Added a few warmup sets for each lift.

Deadlift - 135 x 5 225 x 3 265 x 1 290 x 1 320 x 1 285 x 6 (grip was giving me trouble - will bring chalk for the singles and straps for the reps next time. I'm not used to doing more than 5 reps of a heavy dead.)

Squat - 45 x 8 135 x 5 225 x 3 265 x 1 295 x 1 320 x 1 265 x 10

Re: Pumping Iron with Zemekone and Icehog3
 

:r Hey it's nice to feel like I have any muscles.

Finally hit the cardio last night. Half hour on the Airdyne. 15 minutes at 3.5 and some arm and leg only things for another 15. Lord I hate this thing but it makes the sweat pour like shots at the Freshman mixer. :D

Avoided the nightime candy binge - had a apple and some pretzels. Maybe eliminate the icecream soon.... maybe.

Re: Pumping Iron with Zemekone and Icehog3
 

Refined sugar is very addictive. If you cut it out completely, after a few days or a week, you will no longer crave it. And after a few months, you can have a little at a time without overindulging. At least that has been my experience. But if you do want to indulge occasionally, night-time is the worst time to do it. Your body is getting ready to sleep and consume calories much slower, so those extra calories go straight into storage.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and back today. I need to get some sleep, exhausted today, not sure why.

Re: Pumping Iron with Zemekone and Icehog3
 

Off day....well, sort of. Game tonight, 5 games in 7 nights actually. I'm with Pete. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Tore yourself a new one with that 4 week program lol!!! Make sure you eat a little extra cals while pushing yourself hard Pete. Also, Squat before deadlift.

Did some benching last night, felt like crap. No soreness just felt rather gassed.

Re: Pumping Iron with Zemekone and Icehog3
 

:tu Just did the first workout though, and it didn't seem that hard while I was doing it. Well, repping out at the end was hard, but the single rep stuff wasn't, really. I expect it will start to be tougher next week, and only get more so from there. I'm pretty good when it comes to getting enough calories. My problems stem more from getting too many... :tf

Re: Pumping Iron with Zemekone and Icehog3
 

The weights should become more difficult as you go heavier. The key is to start hard-wiring yourself to perform that 1 rep with good form and firing every muscle. So that way when you go to perform a good max, all of that work will be ingrained in you.

Assistance work tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Hey guys....

I need a suggestion for a good protein powder. I am doing combination of Insanity/P90X so I want to try to keep the Cals down. My goal is building very very lean mass, not just simply bulking up.
I hear Syntha6 is really good stuff, but the cals seem high (around 225 for just the powder) and for some reason, it has a lot of cholesterol (which could be problematic for me). Optimum Gold Standard has been suggested as well and come in at only 124 cals.