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Old 10-18-2008, 11:47 AM   #21
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Default Re: Pumping Iron with Zemekone and Icehog3

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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.
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.
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Old 10-18-2008, 12:20 PM   #22
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Default 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
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Old 10-18-2008, 01:06 PM   #23
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Default 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...
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Old 10-18-2008, 01:22 PM   #24
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Default Re: Pumping Iron with Zemekone and Icehog3

did you see the new smiley? colon+ze, just for you...
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Old 10-18-2008, 01:33 PM   #25
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Default 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!
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Old 10-18-2008, 01:39 PM   #26
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Default Re: Pumping Iron with Zemekone and Icehog3

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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!
find a hill with about a 10-12% grade measure out about 40 yards and sprint up them and lots of plyometrics...
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Old 10-20-2008, 11:37 AM   #27
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Default 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
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Old 10-20-2008, 04:27 PM   #28
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Default Re: Pumping Iron with Zemekone and Icehog3

You're a monster, Davenport.

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.
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Old 10-20-2008, 04:40 PM   #29
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Default 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.
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Old 10-20-2008, 05:00 PM   #30
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Default 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?
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Old 10-20-2008, 05:02 PM   #31
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Default Re: Pumping Iron with Zemekone and Icehog3

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Originally Posted by The Professor View Post
You're a monster, Davenport.

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.

Thanks Bro! I still wish I could do 45 pull ups!
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Old 10-20-2008, 05:06 PM   #32
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Default Re: Pumping Iron with Zemekone and Icehog3

Killed chest today

Bench Press (BB)
Power Dumbbell Chest Press (on ground)
Decline Press (BB)
Flys
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Old 10-20-2008, 05:45 PM   #33
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Default 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.
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Old 10-20-2008, 05:50 PM   #34
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Default Re: Pumping Iron with Zemekone and Icehog3

Quote:
Originally Posted by zemekone View Post
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...
1 set of greasy fish and chips
3 sets of donuts

Need I say more?
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Old 10-20-2008, 06:02 PM   #35
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Default Re: Pumping Iron with Zemekone and Icehog3

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1 set of greasy fish and chips
3 sets of donuts

Need I say more?
Why do you hate me?
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Old 10-20-2008, 06:41 PM   #36
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Default Re: Pumping Iron with Zemekone and Icehog3

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Originally Posted by DavenportESQ View Post
Tom since your "in" season do you just lift for maintenance....Beach muscles? Curls for the girls, or do you still hit it hard?
The Admiral ALWAYS hits it hard.
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Old 10-20-2008, 07:36 PM   #37
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Default Re: Pumping Iron with Zemekone and Icehog3

Quote:
Originally Posted by The Professor View Post
You're a monster, Davenport.

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.
hope you get it better Dokk.
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Old 10-21-2008, 08:31 AM   #38
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Default Re: Pumping Iron with Zemekone and Icehog3

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hope you get it better Dokk.
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.
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Old 10-21-2008, 11:35 AM   #39
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Default 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.
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Old 10-21-2008, 11:37 AM   #40
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Default Re: Pumping Iron with Zemekone and Icehog3

Quote:
Originally Posted by DavenportESQ View Post
Tom since your "in" season do you just lift for maintenance....Beach muscles? Curls for the girls, or do you still hit it hard?
Quote:
Originally Posted by The Professor View Post
The Admiral ALWAYS hits it hard.
I don't change much except back off the squats if it is a game day, Dave. Maintenance is for baseball players....and swimmers.
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