Re: Pumping Iron with Zemekone and Icehog3
 

Ain't that that truth Tom. Might be time to switch the diet up a bit?

Re: Pumping Iron with Zemekone and Icehog3
 

I have actually cut portions back, Frank, cut out the majority of carbs...I think I have just hit that age where my metabolsim just ain't what it used to be.

Re: Pumping Iron with Zemekone and Icehog3
 

Great day today. Finally achieved the 300 pound bench. Not very much room to spare, but it was all me. I would like to try 315 in about 4 weeks or so. Can I get a few recommendations for my next few chest workouts as far as weights and reps with this goal in mind? Today's workout was the following:

warmups: 135x10, 185x4, 225x4, 275x1
1RM attempts: 295x1,300x1
flat bench work: 245x8, 245x6, 205x8 (to failure)
Incline DB's: 75'sx12, 75'sx15, 75'sx10 (last 2 to failure)
Finished with a few supersets of cable flies (working lower pecs) and pec deck.

I've never really worked with a goal of increasing my 1RM, so this is a little new to me and why I'm asking some of the meatheads here. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Drop the booze if you are drinking any. A month sans alcohol will do wonders to the waist line.

Re: Pumping Iron with Zemekone and Icehog3
 

For the past 29 Days have been "eating right" and incorporating cardio into my daily routine.

Start:

260 Pounds
Waist 42

This Morning:

240 Pounds
Waist 39

Goal is 225.

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome, Dave. Congrats on the accomplishment.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks. Though technically I lied about the weight loss....

:)

Re: Pumping Iron with Zemekone and Icehog3
 

we round up around here. How do you think Tom has a 400 pound bench press? ( note a 351 pound bench for Tom ) :r:r:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

Leg day. Squats, walking lunges, leg presses, and extensions/curls for me.

Frank, any thoughts on my questions regarding hitting the 315 bench soon?

Re: Pumping Iron with Zemekone and Icehog3
 

That was me yesterday (excluding the presses). Trying to get back in the saddle. For squats: 135x5, 205x5, 245x3, 2 sets of 225x10 and finished with a bunch at 185. Walking lunges @ 80lbs... my legs and ass hurt. Hahaha

Re: Pumping Iron with Zemekone and Icehog3
 

I am new to the walking lunges, so my weights used are pitiful. I'll get em up there soon enough.

Re: Pumping Iron with Zemekone and Icehog3
 

Leg day yesterday. I put up 700lbs on the leg press.

Re: Pumping Iron with Zemekone and Icehog3
 

What have your last few bench sessions been like? Also pressing for size and pressing for strength are similar but have many differences. Just something to note.

Re: Pumping Iron with Zemekone and Icehog3
 

I have been using a weight that gives me failure at 6-8 for 3 sets after warming up. I detailed my last chest workout on the previous page if you wanna check there. Definitely just trying to get bigger right now, but hitting the 315 bench would feel great. Thanks, Frank!

Re: Pumping Iron with Zemekone and Icehog3
 

I would not work at 95% to 100% of your one rep max. You will hurt yourself and fry your CNS. I would lower your rep range and do some sort of 5,/3/1 cycle. You can find 5/3/1 programs online.

Re: Pumping Iron with Zemekone and Icehog3
 

Not planning on trying a 1RM again for another 4 weeks, just wanting to find a good workout program to optimize it when I do. Thanks for the input, I'll check the 5 3 1 cycles out.

Re: Pumping Iron with Zemekone and Icehog3
 

I am back tomorrow after a 5 day lay off for vacation.

I will attempt a 352 lb bench tomorrow, Frank, and round that up to 450. ;) :r

Re: Pumping Iron with Zemekone and Icehog3
 

Is anyone's max bench 2x+ their body weight?

I think handstand push up's are more impressive than a massive bench.

Re: Pumping Iron with Zemekone and Icehog3
 

Agreed with Teufel. Pat keep pushing yourself for now, your body can handle it right now. When things get close, we'll set up a max out day. Easiest thing to do is set your max weight attempt and work 4 weeks back from that. Easiest thing to do would be, week #1 75%, week#2 85% week #3 95% week #4 100% - 105% - 110%.
Have yet to hit the x2 bodyweight bench, personally I am not a great bencher never have maybe never will be. My best are 415 ( GYM ) 405 ( Meet ) at about 260lbs bodyweight. I did 600pounds at that bodyweight with a bench shirt. Take it for what it's worth.

Handstand pushups are a mess. Standing overhead presses are where its at.

Re: Pumping Iron with Zemekone and Icehog3
 

Being able to do a steady handstand is a feat on its own. That I know a lot of weight lifters can only dream of. I saw a guy do it once with his hands turned in! Friggin straight as an arrow too.

Squat to military press sets are really good and effective, but not for the beginner. Very mature routine.

Re: Pumping Iron with Zemekone and Icehog3
 

What's up, ironheads?

Been off the junk and Dr. Peppers for over two months, now. Lost 23 lbs to date, since the doc called me fat and threatened me with a script of high blood pressure meds. Started out walking every other day for the first 4 weeks, then a couple of weeks of Bob Harper and Tony Horton. Decided what the hell, and dusted off the son's bench and olympic weight set out in the garage.
Found a program from a six year old copy of Muscle and Fitness, and started that today. Not gonna post any weight yet - not ready to get laughed out of here.

Gotta go out tomorrow and find a pink ipod, and maybe some pink leotards in case I decide to take a yoga class.

Anyways, shoulders, triceps and traps today.

Shoulders

Bent over lateral raise - 5 x 8
DB Shoulder press - 5 x 8
Front lateral raise - 5 x 8

Triceps

Close grip bench press - 5 x 8,8,7,6, F
Lying easy curl french press - 5 x 8, bar only (olympic)
Tricep dips - 5 x 8

Traps

Barbell shrugs, super setted with DB shrugs

Back, chest, and some curls for the girls tomorrow.

Re: Pumping Iron with Zemekone and Icehog3
 

Kickin' some arse, Doyle, congrats! :tu

Things are steady for me, been making gains on a lot of lifts and feel great except my core, just can't get it where I want it without aggravating the sports hernias. Between the gym and hockey I am still in better shape than 99% of old guys (my age, LOL), so I am happy with that.

Re: Pumping Iron with Zemekone and Icehog3
 

Got the t-bar attachment made up yesterday before working out -

http://www.home-gym-bodybuilding.com...t-bar-row.html

So,

T-bar, 5x10
Bent over BB rows, 5x8
Dead lift, 3x8

Bench press 5x8,8,8,6,6
Incline DB 5x8
Flat DB flys 3x5,5,5

Today was leg day. Did some front squats, leg extensions, curls and calf raises. My garage workout is kinda limited by space and equip - can't do reg squats, so the front version w/box will have to suffice for now. The box keeps my legs more or less parallel for now, until I gain some more confidence to go lower.

Hope everyone had a good one.

Re: Pumping Iron with Zemekone and Icehog3
 

NAILED IT!

I'm 35, and I've been through 3 or 4 cycles of lifting and getting pretty strong over the last 20 years. As I got close to a big bench (in my eyes) life would get in the way (sorry excuse, I know) and I would quit working out for a while. Been back after it for close to two years now, and today I finally feel like a man after benching the ever elusive 315. Time for burgers and beers to celebrate.

Re: Pumping Iron with Zemekone and Icehog3
 

Off yesterday, except for 45 mins of cycling with the wife.

Power-Ups today:

Plyo Box jump (lateral) - 3x10

Push-Press - 5x6,6,6,5,4

High pull -5x6,6,6,5,4

Jump shrug - 5x6,6,6,5,4

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah!

Re: Pumping Iron with Zemekone and Icehog3
 

Congrats on the milestone, Patrick! :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Guys, I just CAN NOT get pumped for going to the gym after sitting on my ass eating all day at work. Suggestions?

Re: Pumping Iron with Zemekone and Icehog3
 

A Stanozolol 30 minutes before working out :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Quit being a fatass and go. Those are the best workouts.

Re: Pumping Iron with Zemekone and Icehog3
 

Switched up proteins.....

I think I got sold by the chick at GNC. I have been using ON Gold Standard. She sold me on the Amplified Wheybolic Extereme 60. I am not versed in the different kinds of protein ---simple whey concentrate vs isolates and hydroisolates. However, this stuff was lower cals per scoop with close to the sam protein. Cheaper per scoop too. We'll see how it works out. I am skeptical...

She also gave me some samples of a pre-workout powder called Pump Fuel. I am incredibly skeptical of pre-workout supplements. I see them as empty cals.

Re: Pumping Iron with Zemekone and Icehog3
 

Pump Fuel is nice. So is Jack3d, C4 and all the others. I cycle through 3-4 of them and they really get me fired up to tear **** up when I get to the gym. A good part of it is the caffeine, in my opinion. Don't really care, if it makes me twitch and really get after it on every set and rep, it's worth it in my book.

Re: Pumping Iron with Zemekone and Icehog3
 

Keep your carbs low before the workout. Big carb lunches used to sap all my energy before the gym when I used to work days. I cut out most carbs before the workout, and was no longer feeling lethargic on the ride to the gym,

I like the pre-workout supplements as well...White Flood, Jack3d and 1MR seem to work best for me. I have some friends suggesting I give Hemo-Rage a shot after I finish my current tub (Jack3d).

Re: Pumping Iron with Zemekone and Icehog3
 

Buddy of mine just went through a tub of hemo-rage. He liked it a lot. I'm going to give it a try since jack3d seems to be losing its effectiveness.

Re: Pumping Iron with Zemekone and Icehog3
 

That's why I try and cycle them, Jim, that seems to happen with all of them over time. A good complete cleanse from them every once in a while helps too.

Let me know how you like the Hemo when you try it.

Re: Pumping Iron with Zemekone and Icehog3
 

Hemo-rage, huh? I am almost out of Jack3d as well.

Re: Pumping Iron with Zemekone and Icehog3
 

If you try it before I do, please post a review....I am about 1/2 way through my Jack3d.

Re: Pumping Iron with Zemekone and Icehog3
 

Legs and abs today, gents. My thighs feel like they are gonna bust!

P.S., tried a Waxy Maize supp after working out today. Anyone else use this?
If so, which one and why.

I swear, the last three weeks or so I feel like I'm 40 instead of 51 -
mmmmmmmmmmmmmmm-whata-rushhhhh!

Re: Pumping Iron with Zemekone and Icehog3
 

Awesome, Drob! I love those periods of time when you just for some damn reason feel great. I played 9 holes, hit the gym for arms, and now I'm having a post dinner Oliva V #4 - can't beat that day with a stick!

No experience with the Waxy Maize...

Re: Pumping Iron with Zemekone and Icehog3
 

Fatass! Hahaha... I'm a buck forty soaking wet! :D

I decided I'd wake up a bit earlier 2 mornings a week and go before work, then I can got at any point on saturday to hit my 3/week. Today I was there at 6am. I dig it.

Re: Pumping Iron with Zemekone and Icehog3
 

So yesterday at the gym it was leg day. I get done with my workout and one of the trainers brings out the sled and asked if I wanted to join. So of course I did and after I could barely move. Then I did a couple sets of straight leg deadlifts to stretch out my legs.

Re: Pumping Iron with Zemekone and Icehog3
 

I cycle between 1MR,Nano Vapor, and Hemo Rage. Nano Vapor is the best in my opinion but it packs 210 cals but Hemo Rage is a close 2nd with only 42 cals:tu

Re: Pumping Iron with Zemekone and Icehog3
 

I had been using NO Xplode for a couple years and really liked it. I tried Jack3d and it just made my ears itch. Seriously. I couldn't get past that so after 2 weeks, I went looking for something else. Found Body Rush by Force Factor. Been using it for a month now, it's great stuff, I just take 1 scoop. And only 5g carb/20cal.

My stepson changed from Jack3d and started using MusclePharm's Assault, he loves it.

We also cycle off for a month every 3-4 months or so. That purge seems to help.

Re: Pumping Iron with Zemekone and Icehog3
 

I have tried to use several of these supplements and they have all made me feel like my heart was going to explode, is this just me?

Re: Pumping Iron with Zemekone and Icehog3
 

Nope, some kid at my gym took one for the first time, puked his guts out, and went home without working out. :D

Re: Pumping Iron with Zemekone and Icehog3
 

That is why I try them all, and go with the recommended dose the first time. Seems they have different effects on different people, maybe body chemistry, caffeine tolerance, and other factors are involved?

There used to be a product (it might still be around, but with different ingredients) called Agent Orange....megadose of ephedra in every scoop. I thought my heart was going to come out of my chest the first time.

Re: Pumping Iron with Zemekone and Icehog3
 

I did not like that stuff at all or any ephedra products. Could never understand the draw of feeling flushed and lightheaded before working out.

Re: Pumping Iron with Zemekone and Icehog3
 

They were dangerous, Moses, and I was oblivious to the danger as I continued to use ephedra products before hockey games for several years. Definitely caused some permanent damage to my heart, I am just hoping that I quit early enough (years ago) that the consequences will be minimal.

Re: Pumping Iron with Zemekone and Icehog3
 

Wow, you're nuts. I couldn't make one workout on the stuff and swore it off. Same for GHB. Great for acting like dopey fool on Saturday night, but never saw the draw. Was it really effective?

Re: Pumping Iron with Zemekone and Icehog3
 

It was effective for hockey, Moses, but at the price I paid ultimately, certainly not worth the boost.