Pumping Iron with Zemekone and Icehog3
 

Some of you were asking for a workout thread here you go...

off to the gym now...

http://i38.photobucket.com/albums/e1...leys/bench.gif

Re: Pumping Iron with Zemekone and Icehog3
 

just getting back:

Deadlift day 10 sets of 225lbs

Re: Pumping Iron with Zemekone and Icehog3
 

You are an animal Gerry:usa

Re: Pumping Iron with Zemekone and Icehog3
 

what the heck... 2 workout threads?

Re: Pumping Iron with Zemekone and Icehog3
 

I need to get back in the gym... getting fat. I'll be hitting you guys up for tips once I get in the swing of things.

BTW: 10 sets of 225? Dyamn!

Re: Pumping Iron with Zemekone and Icehog3
 

thats after not deadlifting for like 3 months... :D

Re: Pumping Iron with Zemekone and Icehog3
 

I support you in all you do. Good luck, guys:tu

Re: Pumping Iron with Zemekone and Icehog3
 

Would you guys rather do a full set with lesser weight or bump the weight up and go till failure? That's what I'm struggling with right now.

Re: Pumping Iron with Zemekone and Icehog3
 

I consider failure to be a full set, David....guess it is semantics.

Re: Pumping Iron with Zemekone and Icehog3
 

Got my inclined leg presses up to 1300 ponds, full set of 10 reps

Re: Pumping Iron with Zemekone and Icehog3
 

I worked out on a couple of double cheese burgers from Mac D's..add the big mac sauce..Its bangin..Did 2 reps..downed it with some sweet tea 32 oz curls..Im lovin it! but really its time i hit the gym..need a push..i think i got it today.

Re: Pumping Iron with Zemekone and Icehog3
 

Gotcha....I've been bumping up the weights at the end of sets, and instead of being able to do the full 10 or 12 reps I can really only do about 5-7 at this higher weight. I just didn't know if I should leave it at the lower weight and do the full 10 to 12 reps or if it was cool to do the higher weight with only 5-7 reps.

Re: Pumping Iron with Zemekone and Icehog3
 

Have a bit of a cold so I skipped out today. I'm super sore from Tuesday...doing some core training mixed with weights & machines.

Re: Pumping Iron with Zemekone and Icehog3
 

I mix it up every other workout, sometimes 10-15 reps to faliure, sometimes 4-6.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Tom :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I remember reading about one guy(can't remember who) but he never liked the idea to lift to failure, said you are training yourself to fail.
I agree with Tom though if you lift to failure that is a full set.

Re: Pumping Iron with Zemekone and Icehog3
 

maybe try a weight in the middle of the two ends and try for 10, do you have a spotter?

Re: Pumping Iron with Zemekone and Icehog3
 

ahhh, how do I give RG to Gerry?:r

Re: Pumping Iron with Zemekone and Icehog3
 

drugs kickin in...

Re: Pumping Iron with Zemekone and Icehog3
 

lifted through thursday, took yesterday and today off because of the travel and jus tbeing physically and mentally exhausted from my interviews. back on the wagon with some cardio tomorrow and lifting seriously on Monday.

Re: Pumping Iron with Zemekone and Icehog3
 

Good deal Dokk!

I took a few days off from the gym as well. I had lifted for well over a week without a break, and had 3 hockey games in the last 4 nights (including tonight), so I gave myself a little break. Hope to be back in the gym manana. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

I work out regularly, but I'm no beefcake. Just trying to stay in shape. That said, probably my biggest accomplishment to date is going from 2 (yes, 2, stop laughing) pullups to my target of 30. Can thank Gerry for the incentive :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Just getting back: back day

Pullups
3 sets of 10 with 45lbs strapped on
4 sets of 5 with 55lbs strapped on
3 sets of 5 with 65lbs strapped on
7 sets of 5 with 75lbs strapped on

thats all...

right now im all about the pullups... :ze

Re: Pumping Iron with Zemekone and Icehog3
 

did you see the new smiley? colon+ze, just for you... :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Can you guys give me some exercises to do to get your legs in basketball playing shape? This is for my son who plays HS ball.

Last year he would get fatigued at the end of both halves, effecting both his shot, and defense. Right now he's running in open gym practices, and lifting weights with the team, but what I'm looking for is a 20 min. routine I can help him with at home. No weights, but things like jump rope, duck walk, etc. Any ideas? Thanks!

Re: Pumping Iron with Zemekone and Icehog3
 

find a hill with about a 10-12% grade measure out about 40 yards and sprint up them and lots of plyometrics...

Re: Pumping Iron with Zemekone and Icehog3
 

This AM

Warm Up sets

Power Cleans x 5 245
x 5 245
x 4 265
x 4 265
x 3 271

Floor Press Goal=3 rep max

225x5
275x5
315x3
335x3
365x3
385x3
405x3

CG Floor Press (close Grip)
5x10-225

Fatboy Rows 5x10


This was an awful workout at 6 Am on a monday after hard partying! only the 3rd week of the cycle too

Re: Pumping Iron with Zemekone and Icehog3
 

You're a monster, Davenport. :tu

A light back day today since my upper back is still bothering me from a couple of weeks ago. I need to go to a chiropractor to get popped.

45 pullups (assisted)
2 x 6 @ 225 v-bar pulldowns
2 x 6 @ 185 barbell rows (tried 225 and couldn't today)
3 x 6 @ 85 straight-bar curls
2 x 6 @ 35ea alternating dumbbell curls

Tomorrow is shoulders ... we'll see what happens.

Re: Pumping Iron with Zemekone and Icehog3
 

Great workout Dave!

Hope you feel better, Dokk!

I need to get motivated, been hockey and not much else the past 5-6 days or so.

Re: Pumping Iron with Zemekone and Icehog3
 

Tom since your "in" season do you just lift for maintenance....Beach muscles? Curls for the girls, or do you still hit it hard?

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Bro! I still wish I could do 45 pull ups!:D

Re: Pumping Iron with Zemekone and Icehog3
 

Killed chest today

Bench Press (BB)
Power Dumbbell Chest Press (on ground)
Decline Press (BB)
Flys

Re: Pumping Iron with Zemekone and Icehog3
 

I thought I was doing well with 12 Minutes on the airdyno bike after work this afternoon, I did lift 1875 pounds of drywall with a forklift using only one finger and a forklift at work. Having 2 replacement Hips I was still glad to get something in and today is my hope is to continue on my quest to loose a few and get in better shape.:ze

Re: Pumping Iron with Zemekone and Icehog3
 

1 set of greasy fish and chips
3 sets of donuts

Need I say more?:D

Re: Pumping Iron with Zemekone and Icehog3
 

Why do you hate me?

Re: Pumping Iron with Zemekone and Icehog3
 

The Admiral ALWAYS hits it hard. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

hope you get it better Dokk.
:)

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks, Perry. There's just something in my rear rib region that keeps popping out. The funny thing is that I can pop it back in ... but then it pops back out again. A chiro can fix that up good. All that said...


...it didn't stop me from doing some alright lifts today.

3 sets of 120lb seated military presses
1 set of 45lb/ea db press (I've been doing 50s; but just couldn't get them up today)
2 sets of 35lb/ea db side raises
shrugs: 10x135, 10x225, 6x315, 6x365, 5x365, 4x365

Also got to give an athletic guy some deadlift tips, which was fun for a fatty like me. :D

Re: Pumping Iron with Zemekone and Icehog3
 

This AM

Power Snatch 197x5
203x5
215x4
215x4
225x3

Zercher squats (goal is 3 rep max)
135x5
185x5
225x3
275x3
315x3
365x3
405x5

Super set Good AM's with Leg Curls

Interesting thing is that I was suprisingly more limber/explosive this AM while my partner was lathargic. I guess I responded better to having my CNS stimulated the day before.

Re: Pumping Iron with Zemekone and Icehog3
 

I don't change much except back off the squats if it is a game day, Dave. Maintenance is for baseball players....and swimmers. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Haha!

Re: Pumping Iron with Zemekone and Icehog3
 

I repeat ... you are a monster. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Casper, the Friendly Ghost? :r

Thanks Dokk. :)

When we herfin'?

Re: Pumping Iron with Zemekone and Icehog3
 

I was talking to Davenport....







....But you're a monster, too. :tu :usa

Herfin??? Git yer ass down here and we'll herf after some Dog n Suds. :D :dr

Re: Pumping Iron with Zemekone and Icehog3
 

Only cardio today. Very sore from last two days ... which means I just didn't consume enough protein. Oh well. Need that reminder every once in a while, I suppose.

Back to the iron tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

In my 5th week now of 4 days a week. Feel pretty good, all my weights have gone up and I'm slowly adding new stuff to the regiment each week. Can see a little difference in my chest and arms, mainly just stick to the beach workout with a little legs mixed in :D

Re: Pumping Iron with Zemekone and Icehog3
 

Do you folks generally use free weights or machines?

Re: Pumping Iron with Zemekone and Icehog3
 

I use both, probably about 60/40 free weights to machines

Re: Pumping Iron with Zemekone and Icehog3
 

I would prob. be 80/20 Free weights to machines. They do have benefits because you have constant tension on the muscle the through the whole range of motion.

Prof-What is your daily target protein intake?

Re: Pumping Iron with Zemekone and Icehog3
 

My target is 1g/lb (200+). My actual intake the past couple of days has probably been 125-150g ... which is just ridiculous. I know better than that. Speaking of -- I'd better hit some more protein. I'm at about 130 for the day so far; but I really need to be sure to stay on target tomorrow and Friday. :)

PS -- I'm about the same free weight/machine ratio as D.ESQ. I *think* the only machines I use are cable lat and row machines at this point. Actually ... may actually be more like 90/10 -- unless you count the "smith machine," which I use for my bench so I can push a little further without a spotter.