Re: Pumping Iron with Zemekone and Icehog3 II
 

Took White Flood Reborn, about a scoop and a half, 45 minutes ago. At the gym, 10 minutes in on the stairmaster, and experiencing a very nice bump.

It's not overwhelming - no jitters - very smooth transition and improved concentration. You might not be getting that "upfront" energy rush that 1,3DMAA gives you, but when you get going in the set, there's like a switch effect that pulls you in, if that makes any sense. I think I like this.

Doing some power movements today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hamstring day, wanted to focus more on them.

Front squats: 6x6 (pyramid up and then down)
Lunges BB: 4x8
Stiff leg deads: 4x8 (drop set)
Lying leg curls: 5x8 (30-45 sec rest)

Re: Pumping Iron with Zemekone and Icehog3 II
 

something strange has been happening with me recently. Whenever I do lunges or explosive high jumps, my groin/upper hamstrings - it's the area that is like not even a muscle, more like the connector/joint area - start to burn and feel like they are going to tear apart. I guess it is cramping up, but I've never had that area cramp up until nowadays, so it is very foreign to me. I have to stop whatever it is I'm doing, and carefully stretch. After, I can't do anything legs, because it will come back and feel like it's going to tear again.

What is going on here.

Re: Pumping Iron with Zemekone and Icehog3 II
 

No idea, but that doesn't sound pleasant one bit. Are you stretching prior to training legs or just stretching when you start to feel that pain? Personally, on leg days, there are only two stretches I actually do. Butterfly and leg swings, and it's about 2 minutes only. I'm no doctor, just what I do on leg days, but you should get it checked at if the pain keeps occurring

Re: Pumping Iron with Zemekone and Icehog3 II
 

Here is my warmup for leg day. Should help out. It is the last thing on the page "Joes agile eight" agile eight

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thx bros, I do stretch and foam roll pretty regularly. I am also pretty flexible and drink plenty of water, it's just very weird.

I cover all of those 8 movements all the time. It's like the muscle/tendon that goes from like under the balls/butt/groin. Does that area make sense? It's a really sharp burning pain, and if I don't slowly stretch it out, it makes my legs go numb and I could fall over.

Re: Pumping Iron with Zemekone and Icehog3 II
 

National Chest Day.

Incline db: 4x6
Flat press machine: 5x8-10
Cable flys decline: 4x8-10
Hammer strength decline: 4x8 (drop sets)
Flat bench: 4x5 (pause, push)

Tried the ladder push ups, nice stretch and nice burn to finish off chest 3x10

Tricep push downs: 5x10-8

Re: Pumping Iron with Zemekone and Icehog3 II
 

This sounds like it is still somewhat a hamstring issue, just upper in the ischial tuberosity where they basically all connect. I doubt it is a cramp.

Check out this site and see if this sounds like you: :sh

http://www.bowen.asn.au/bowen-therap...berosity-pain/

If so, rest now and hit the Advil and water, it can get brutal if not taken care of. I speak from experience...

Re: Pumping Iron with Zemekone and Icehog3 II
 

YES!!!! It's the WHOLE AREA! I need to drink more water! Advil!

CRAP!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just drink a lot of water and take Advil consistently as directed on the bottle for 3-5 days. If your stomach hurts then stop taking it. It ain't for the pain but for inflammation. Also, and its tough to do in this area, but a massage on the area at least once a day. If its a new issue you can try ice but this is a very difficult area to ice.

Keep from working your legs for 7-10 days and then re-start by only doing stretching for a day or two. Then if pain free after a couple of days after stretching, start with lunges with no weight. Don't make them very deep lunges to start. Take it slow and build up. Progress can possibly be measured in weeks here. It's key to actually warm the muscles up before you stretch them. At least until you are all healed up, but it is still a good idea to get warm before stretching.

An oh, I ain't a Dr., so only take Advil if you have no problems with it. Also, some people react better to Aleve (myself included) instead of Advil. Your call though.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day, row day.

T-bar row: 6x5(drop set)
Seated close grip row: 5x5
Standing row machine: 4x5
DB row: 4x8 (drop set)
Back extensions: 4x15

Used th V-grip to do pull ups: 5x5
Standing DB curls: 4x6
21s Ez bar curl

Re: Pumping Iron with Zemekone and Icehog3 II
 

Saw this, 1:57 definitely what Tom does at the gym, 2:17 Huy:

https://www.youtube.com/watch?v=DxyZ71k99zo

Re: Pumping Iron with Zemekone and Icehog3 II
 

Saw that a couple weeks ago, pretty funny.

Quad-Zilla Day.

Squats: 8x5 (drop sets)
Seated leg extensions: 6x10 (drop set)
Single leg press: 4x8 (drop set)
Seated leg press: 4x10 (drop set)

Finished off with seated calve raises 5x15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Double Day...

Shoulders in the AM

Standing BB presses: 5x5
Seated arnold presses: 4x8-10
Seated side lat raises: 4x5-8
Side lat raises using cables (single arm): 4x8
Incline DB front raises --- upright row: 4x6-8

Finished off with some BB shurgs and DB: 5x12

Arms in the PM (during my 2 hour lunch)

Chin ups (using v grip): 3x10
Incline db curls: 4x6
Weighted dips: 3x10
Rope extensions: 4x12-14
Spider curl db --- incline close grip bench: 4x10
BB curls --- close grip push ups: 4x8-10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pull Day. I love when I take 2.5 hour lunches...

Wide grip pull downs: 5x5-8 (dropset)
Close grip pull downs V-grip: 5x5 (dropsets)
Incline db row: 4x8-10
Stiff arm lat pull downs: 5x10 (drop set)
Wide grip pull ups: 3xfailure (around 4 hahah, back was done!)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been over 2 weeks for me battling bronchitis, hope to be back in the gym by Monday at the latest.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Get in there and crush it.

Hammy and a little chest action... weird combo I know.

Sumo deads: 5x5
lying leg curls: 8x8 (drop set)
Db lunges: 4x10 each leg
Stiff leg deads db: 4x8
Seated leg curls: 5x8-10

incline db flys: 5x8
chest press machine: 3x12

Did chest because the wife wanted to do some...

Re: Pumping Iron with Zemekone and Icehog3 II
 

Finally back in the gym after 3 weeks out with bronchitis. Stayed light for high reps first day back, and ran outta gas quickly.

Flat bench 205, 225, 245, 265, 285.
Incline 185, 205, 225, 245, 265
Dips to failure 5 sets
Abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice! Glad you were able to hit it today, Tom.

Chest Day as.

Flat db: 5x8
slight incline db flys: 4x8
Hammer strength incline: 4x6 (drop set)
Cable flys: 4x8-10
ladder push ups: 3x10

Finished off with some tricep work.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Finally back from Miami...omg so many stories...amd some pics.

Anyway, going to crawl to the gym and try to do some chest work. I'll do the one above me.