Re: Pumping Iron with Zemekone and Icehog3 II
 

thanks bud, im tryin! i go to Retro Fitness in Lacey NJ.. brand new gym.. only about 5 months old, its awesome!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Gotcha gotcha! How's the lifting been coming? Last time I checked, you were doing a lot of cardio (biking if I remember correctly). If you are looking for a good place that sells supplements, check out the ProSource store in Toms River on Route 37 East. I usually hit up the one in Wall, but they sell protein and other supplements at a fraction of GNC and Vitamin Shoppe prices from my experience.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Pull day for me, fellow iron addicts :D

Weighted, Dead-Hang Pull-Ups (these burn like a mother!)
Strict Barbell Curls
Barbell Shrugs
Low Cable Row
Dumbbell Curls
Row Machine (Wide Grip)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Heavy chest day.

Warmed up on the fly machine: 4x10-15 to get some blood going

Flat bench: 4x5 (2 drop set)
Incline db: 4x6
Flat db fly: 4x5
Hammer strength incline press: 3x6-8
Weighted dips: 4x6-8

Had a little time, finished up with some abs

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back day. Thought I would be gassed from working 10 hours today but after a couple scoops of the pwo, I was good to go.

Bent over rows bb: 4x6 (drop set)
Neutral grip lat pull down: 4x5 (drop set)
High rows -- bent over flys: 4x6
DB row: 5x5

Ended the workout with some nice contraction moves. Nice and slow with lighter weights.

Cable lat pull downs(behind neck): 4x15
Reverse cable flies: 3x10-15

Re: Pumping Iron with Zemekone and Icehog3 II
 

Rest day for me yesterday, back to the gym today to hit chest, tris, and shoulder. Update to follow!

Starting taking vitamin B3 (niacin), B12, Arginine, and a half scoop of preworkout as my new preworkout. I don't like the jitters and restlessness at night that too much caffeine would give me, so this new concoction is working great for me. B3 give me that "tingly" feeling that I love, the B12 helps give me decent energy, the Arginine gives me a decent pump, and the half scoop of normal preworkout gives me about a coffee cup's worth of caffeine.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hamstrings and shoulders with the wife.

Lying leg curls: 5x8-10
Stiff leg deads: 4x8-10
Seated leg curls (individual): 4x8-10

Seated db presses:4x6-8
Db side delt raises: 4x8 (2 drop sets)
Smith machine upright rows --- db bus drivers: 4x10

Finished it off with some db shrugs, she just watched and said, "eww I don't want traps!"

Re: Pumping Iron with Zemekone and Icehog3 II
 

Quads and Chest today.

Front squats: 4x6
Leg press: 5x8-10 (drop set)
Seated leg extensions (single leg) -- wall sits: 5x8-10

Flat db press: 4x8-10
Decline bb press: 4x8 (haven't done these in a long time)
Hammer strength decline -- cable cross: 4x8-10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome light leg and ab day yesterday (no heavy squats):
Leg extensions
Leg curls
Weighted sit ups
Front squats
Calf raises
Planks

Off to go hit back and bi today before taking the whole weeknd off!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Back and a little biceps today.

Seated hammer strength row (single arm): 4x8
Seated underhand row: 4x8-10 (drop set. Really nice focus on the lower lats)
One arm lat pull downs w/slight twist: 4x6-8
Bent over db lat raises: 4x8-10
Reverse flys: 4x10-12 (just to get a good stretch)

Standing db curls
21s

Re: Pumping Iron with Zemekone and Icehog3 II
 

Enjoyed a nice weekend off, so no weight lifting for me. My wrist already feels a ton better, plus I've been keeping KT Tape on it which has surprisingly been helping!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wasn't planned but buddy came over and wanted to do deads. Deadlift day.

5x5 deadlifts

Re: Pumping Iron with Zemekone and Icehog3 II
 

Been out of the gym since I was having the 13 day sinus headache issue. Been better for a few days now but haven't been motivated. Need to drag my ass to the gym this week.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hard when you're feelin like crap. Hope you get better Tom!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Thanks, Rob....I actually am better, just need a jumpstart back to the weights now. :r

Re: Pumping Iron with Zemekone and Icehog3 II
 

What happens when you stop taking supplements, like whey or a muscle builder? Is there a loss of muscle?

Re: Pumping Iron with Zemekone and Icehog3 II
 

On the contrary actually (at least in my recent experience). I took weight gainer all the way up until December this past year and stood 205 pounds at 6'. For the new year, I stopped taking weight gainer and gave up soda as my New Years resolution and have slowly lost 10-12 pounds since then. Today, however, I hit a personal best on the bench press. I am also way stronger than I have ever been despite the recent weight loss.

I think as long as you eat healthy, that's all you need to gain or keep muscle. :tu. But if you are really concerned about losing muscle, look into Glutamine as a supplement. It's cheap, and it's supposed to prevent muscle loss/catabolism (that's a gross oversimplification, but you get the point). I take it and love it!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Chest day, best day!

Bench Press w/Chains (medium weight, max reps)
Bench Press (high weight, low rep) maxed at 275 for 1
Standing military press
Tricep Pushdowns
Incline DB Press
Overhead DB extension
DB Flys
Weighted Dips

Finishing the day with an hour of karate later tonight :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nothing. Supplements are exactly what it is, to supplement your body after training. If you consume your daily macronutrients, why would there be a loss of muscle? There's no difference between a 4oz chicken breast (around 25grams of protein) and a scoop of whey protein (25grams). You are still getting in protein along with other nutrients that comes with chicken.

Hope that helps, Greg.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Breasties today.

Flat bench (pause,push): 4x5
Incline db press: 4x6-8
Incline db flies: 4x8
Hammer strength press: 4x8 (drop set)
Cable flies: 4x10-12

Balled it up for a while. Probably a good thing, I needed to run off some of the things I ate over the weekend.