Re: Pumping Iron with Zemekone and Icehog3
 

Pete~

Why not try and do something more circuit based. Stuff like Cross-fit and supersetting workouts is a neat way to challenge yourself.

Maybe try a "300" workout where each time you go in there you try and break your best time. Workouts like these will also get you in better shape faster and burn more fat than any cardio workout:2

Re: Pumping Iron with Zemekone and Icehog3
 

Can you elaborate on the "300" workout?

Re: Pumping Iron with Zemekone and Icehog3
 

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps


Google it and you'll find out a lot more. It's part of the exercise program for the actors and stuntmen from the film 300.

Re: Pumping Iron with Zemekone and Icehog3
 

Its not my workout, and I don't know a lot about the background, but the gist of it is Gerard Butler (of 300) did this workout where he would do 300 reps.

Its kind of a neat idea because you could tailor it to fit your needs.

Here is an example of something I might do

50 Clean Pulls
50 Snatch Pulls
50 Overhead Presses
50 Fron't Squats
50 Back Squat
50 Incline Presses

You do this with minimal rest. I think it's more important to do the reps than to do a heavier weight. You would be suprised doing all that with just the bar with no rest would be excruciatingly challenging for most.

So you do this the first time with no weight and say you knock it out in 12 minutes. Well next time you try to up the intensity and try and keep cutting time off of it till you get to a point where you might want to add 10-20 lbs and then you do it agian get your time and keep cutting the time down.

For some who don't know Crossfit is a workout system designed for active people who don't have a lot of time. It also was influenced by Navy seals to some degree to create "usable" strength and functionability. Each day they post a workout and it explains it. here is the link
http://crossfit.com/

They also have some pretty motivating video's on youtube. It's impressive to see some of these chicks get down and dirty with weight and really get after it. (kinda sexy)
http://www.youtube.com/watch?v=IVBgK...rom=PL&index=1

Re: Pumping Iron with Zemekone and Icehog3
 

i stopped reading at 25 pull-ups! Man I'll just paint abs on myself... :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Way to steal my thunder!!

I like my workout better:fu, they can have all those abs, I will take functional strength

Re: Pumping Iron with Zemekone and Icehog3
 

Yesterday afternoon actually.

warmed up a little with 3x10 @70 dumbell rows

v-grip rows on the bar
70 x 12 x 2
105 x12 x2
145 x 10 x 2
180 x 8 x 2
190 x 6 x 2
180 x 8
145 x 10
105 x 10
70 x 25

As long as the bar was tucked in the corner I did a few landmines.
35 pound plate x 3 sets x 10 reps

lat pull downs / varying grips
140 x 10 x 6

machine rows
170 x 3 x 10

squats; legs suck, minmal weight, glad to be able to do them
3 x 10 minimal weight

bent over barbell flys
25 x 10 x 3

bent over rows on the Smith
155 x 3 x 10

Should have been a pretty good workout.
Left me wanting.

That looks freekin grueling. Oughter be worth a try. It will for sure keep it interesting.

Re: Pumping Iron with Zemekone and Icehog3
 

The gym that I have worked out at for the last several years doesn't have 35 lb. plates....man, I miss those.

Re: Pumping Iron with Zemekone and Icehog3
 

Here's my 300 routine.

300mg of test every other day, get you jacked in no time at all.

rofl.

Sometimes I often feel like I didnt go balls to the wall at the gym, but I dont let it bother me too much. Use it as fuel to return and have a good workout. Someone told me not to long ago, if you think things are perfect, you leave no room for improvement.

This is also why I am following a routine and pay attention to weights and reps. I have my numbers, I hit them and anything else is extra. I allow myself to have days where I might not be 100%, and also give myself the room to go insane.

Ed Coan was a big believer in not emptying the tank during every workout, leaving a little left so to speak.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest, biceps, triceps...each with 20 reps per set.

15min on the elliptical and 15min on the bike. very light day for me.

Re: Pumping Iron with Zemekone and Icehog3
 

12-13 Miles today with lots of hills. Prob gonna do some wieghts tomorrow to keep the juices flowing. :tu Hope everyone is having a great weekend.

Re: Pumping Iron with Zemekone and Icehog3
 

Off day for me today, though I had two hockey games.....back at it in the morning.

Going to try a prohormone in April, haven't done any for a couple years.

Bao, hope you are having a great weekend too. :)

Re: Pumping Iron with Zemekone and Icehog3
 

which prohormone you looking to try Tom?

Re: Pumping Iron with Zemekone and Icehog3
 

SUS-500, Frank...I have read mixed reviews, but I have seen a couple friends at the gym who appear to have gotten good strength and size results.

Re: Pumping Iron with Zemekone and Icehog3
 

Good luck with that, hope it works out for ya.

Re: Pumping Iron with Zemekone and Icehog3
 

Tried it before, Frank?

Re: Pumping Iron with Zemekone and Icehog3
 

That's a negative for that brand. I have tried some prohormones once, I was rather pleased with the results. A little pricey, compared to the real thing.

Re: Pumping Iron with Zemekone and Icehog3
 

My only real choice based on my job. I had good results with 1-AD and 1-TU, and actually bought about 2 years worth right before they were banned, but I have been out of those for quite some time.

Re: Pumping Iron with Zemekone and Icehog3
 

Tried NanoVapor for the first time today. I'll reserve judgment for the end of the week. This was my first day back since last Friday -- took the weekend off because (a) I was doing all sorts of work around the house and yard and (b) because the gym was closed. :(

Chest & Tris
Flat bench: 5 x 5 @ 145#
Incline bench: 10 @ 105#; 8 @ 105# (close); 8,7,6 @ 115#
Dip machine: 10 @ 185#; 8 @ 190#; 6,7 @ 200#; 5 @ 205
Superset 3 circuits to failure of: reverse curls, straight bar press-downs, & one-arm press-downs
Superset 3 circuits to failure of: overhead rope extensions & v-bar press-downs

All in all, a chest & tris day that I was generally happy with. :ze It's only my second week back on incline bench since November and I see improvement over last week. Dips are also getting stronger. Flat bench feels better, too. Arms are also getting big enough to start ruling out some of my shirts; or as DrMS says, "you may not be a large anymore." :r

If I could only be a more disciplined eater and drop some of this fat.... :fl

Happy lifting to all!

Re: Pumping Iron with Zemekone and Icehog3
 

Great weekend indeed...Yesterday was some BP at softball and then 9+ holes of golf! :tu

Don't you want to leave the LG shirts in when you get more muscular? I thought that was the rule? :D

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulder work today

Standing OH Press
45x10
65x10
95x5
115x5 2 sets
110x5 - was approaching failure on the 115 and didn't fancy dropping the bar on my head, so I dropped the weight a touch and I think my last couple were technically push-presses, rather than normal presses...

Side Lat/Front Lat/OH Raise
10x10 2 sets

Upright Rows
50x10
60x10
70x5
80x5
90x5 3 sets

and a little abs at the end, 3 sets 15 reps hanging leg raises.

Re: Pumping Iron with Zemekone and Icehog3
 

@Pete: My overhead press trick is to do it on the power rack and put the arms up high ... like just below where the bottom of the press is. That way, I can go until failure and if I drop the bar, it doesn't have far to travel (and I can get out of the way). I'll do the same thing for (seated) military presses and for rack walk-outs. :ze

@Bao: But when the seam on a shirtsleeve starts cutting your circulation a little, it may be a sign to change shirts. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Hmm..I was always told that it helps your veins bulge. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Sure ...




... if you're trying to shoot up meth! :r

Re: Pumping Iron with Zemekone and Icehog3
 

no comment.:)

Re: Pumping Iron with Zemekone and Icehog3
 

Ganna try to hit the weights after class.....but seems a combo of moving in and throwing a football around (more so the football I think) caused my tennis elbow to flare up.

Re: Pumping Iron with Zemekone and Icehog3
 

ouch. hope it feels better, James. do some leg work or make it a century deadlift day. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, my only problem is that I don't have a power rack at the gym I was at this morning. They have one of those angled squat racks, so it's not adjustable. Maybe I'll start doing shoulders at the gym at work, where there is a power rack.

Re: Pumping Iron with Zemekone and Icehog3
 

That's what I would do. Otherwise, you're gonna keep finding yourself in the position you were today ... of holding back because of little things like crushing your skull. ;)

Re: Pumping Iron with Zemekone and Icehog3
 

Started a new workout. Coming off a couple months of heavy lifting (for me anyway) and my body needed a break.

Trainer has me doing 21's. For example bench: 7 chest to mid position, 7 mid position to top, 7 chest to top. Incline DB Flys 7, Incline DB Arnolds 7, Incline DB press 7. Etc...

3 sets each.

Went through the whole body this morning and I'm spent. Will probably break it up into two workouts and rotate them 3-4 times a week for a few weeks

Re: Pumping Iron with Zemekone and Icehog3
 

try Trenavar by Nutra-Coastal Trading, its 19-norandrosta 4, 9 diene, 17 dione 30mg per pill

looks like the its pretty nice, but i have not tried yet...

Re: Pumping Iron with Zemekone and Icehog3
 

They test for that kind of crap? I always was under the presumption that tests that screen for test levels were expensive and werent done unless sports related.
Wouldnt taking prohormones give you a false positive anyway if screened in a test?

Re: Pumping Iron with Zemekone and Icehog3
 

I will give that a try next if the SUS-500 isn't all it is purported to be...Thanks, Gerry! :)

Not much gas today on back, so I didn't push it. 6 sets of pull-ups from 19 to 10, heavy pulldowns and some DB rows. Hit shoulders quick but heavy. Hope to save a little gas for my game tonight, that's why I skipped any deadlifts, T-Bars or Bent Over Rows.

Tomorrow is supposed to be leg day, but I have semi-final game #2 tomorrow night, so legs will be off until Wed. or Thurs.

Re: Pumping Iron with Zemekone and Icehog3
 

Interested to hear how it works for you, Tom. Never heard of it before

Re: Pumping Iron with Zemekone and Icehog3
 

I just heard of it recently too, Jim, I hadn't given much thought to any new prohormones since the ban...but the results I have seen a couple of friends get with this one made me curious.

Re: Pumping Iron with Zemekone and Icehog3
 

Ganna read up on prohormones, as I'm not very familiar with them in general

Re: Pumping Iron with Zemekone and Icehog3
 

I think it is akin to other supplements...what works for one guy might not work for the next. I will let you know what I think once I am a couple weeks into it.

Re: Pumping Iron with Zemekone and Icehog3
 

Had another day of PBs today. Feeling good; feeling strong (for a weak and fragile little unicorn like me, that is). :ze


Back Day

T-bar rows: 1p x 10 close, medium, wide (no rest); 2p x 10 close, medium (no rest), 3p x 10 close; 3p + a 25# x 4 close (that's a personal best -- most weight I've done on this exercise); 3p x 10 close; 3p x 8 close

BB rows: 135 x 10 close; 185 x 8 medium (the rest are medium, too); 195 x 8; 205 x 7; 225 x 5 (ties a PB)

1-arm DB rows: 3 sets of 8 @ 100

Cable low rows: 2 sets of 6 @ 225

Deadlifts: 135 x 25 (quick) -- I was just messing around and wondered how many I could do before I had too much lactic acid buildup. I guess 25 is the number. :r

Anyway ... that was my day. Good lifting to all y'all today! :tu :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulder day for me :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Some chest work today.

Flat bench was good
45x10 95x5 135x5 165x5 3 sets (PR)
Incline bench, just was not hitting the groove until my last set
45x10 95x5 135x5 165x4 155x5 2 sets
Dips - never done these free before, takes some definite getting used to, and a lot harder than just the weight added, those stabilizing muscles are not there yet.
3 sets of 5 each.

Re: Pumping Iron with Zemekone and Icehog3
 

interesting article on protein if anyone is interested.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice back day Dokk! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I had a decent day at the gym yesterday for the first time in about 3 weeks thanks to a really bad cut on the palm of my right hand.

bike-warm up-5 minutes

pull-ups- 1x10 1x8 1x6 progressively reducing weight on the assist machine each set.

back extensions with a 10lb plate held out in front. 4x10

shrugs- 3x12x65

dumbell incline press- 4x10x60

finished up with cable pec flys.

decent for the first day back in almost a month I think. I'm feelin it today though!

Re: Pumping Iron with Zemekone and Icehog3
 

"Rest" day for me, today:

18min 10% incline, 3.3mph treadmill

100 ab reps (3 x 15 @200# cable rope crunches; 3 x 10 captain's chair; 2 x 15 @45/50# standing oblique raises)

24 minutes recumbent bike @ 10 resistance (kept heart rate in the 120s)

Re: Pumping Iron with Zemekone and Icehog3
 

IMHO Fast 5k yesterday after work and then a light shoulder and back workout :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Haven't been able to work the bench press in a few monthes now due to some shoulder injuries. I was messing around with some Split jerks the other day and it didn't aggrevate it too much so I decided to add this into my routine.

barx5
135x5
185x5
225x5
275x5
315x3

I was pretty juiced about this, I can't remember the last time I did this exercise. My PR is 385x3 so I am not that far off.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job, Dave!!! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Glad you're able to hit the BP again, Dave. :tu

I supersetted chest and back today, and was able to keep it heavy even towards the end. Tomorrow will be my last workout until next Monday, so I wanted to get in a good one....and I did.

3-4 Supersets of each:

Incline DB Bench / Pull ups
Weighted dips / T-Bar rows
Bench Press / Barbells rows
Seated machine incline flyes / DB rows

Re: Pumping Iron with Zemekone and Icehog3
 

Damn, Admiral ... my muscles ache just looking at that. Nice job! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Brother....manana, and then 3 days off....first time in a couple months.