Re: Pumping Iron with Zemekone and Icehog3
 

okay ... that's b.r.u.t.a.l.

srsly. :pu

Re: Pumping Iron with Zemekone and Icehog3
 

I love running in mine...they make running feel so much more efficient.

Re: Pumping Iron with Zemekone and Icehog3
 

Two months off, am I gonna be sore when I start back this week? I figure that I would start back with leg day, but I'm scared that I'm gonna be walking funny at school all week.

Re: Pumping Iron with Zemekone and Icehog3
 

Yes, you will be sore! I get sore after a week off! LOL

Re: Pumping Iron with Zemekone and Icehog3
 

If you do leg day first, Andy, just be sure you eat a ton of protein, drink lots of water, take your vitamins, and get a sufficient amount of rest. Otherwise, yeah, you're going to be walking like you started in the prison scene of a d-grade movie.

:r

Strange lifting week for me because of travel that starts Wednesday; but I *should* be able to hit a gym back West while I'm out there. I think I'll start my week today, though -- I don't want to waste the peak of my current supplementation regime. :D

Re: Pumping Iron with Zemekone and Icehog3
 

:r I'll be sure to protein up before going in, and probably protein up afterwards too.:tu

Re: Pumping Iron with Zemekone and Icehog3
 

In all honesty, that's probably not going to be enough if you hit it hard. :2 If you're not giving yourself a decent amount of protein throughout the day, you should expect to feel it 2 days later. Ask The Dakotan and smitdavi what I looked like at a herf last spring when I hadn't eaten properly after a tough leg day. :r



1 hour of back & bis today....

Plate loaded pull-downs: 148 x 10, 188 x 10, 238 x 8, 278 x 6, 5, 6, 328 x 4
Plate-loaded low rows: 188 x 15, 238 x 8, 258 x 7, 278 x 8, 6, 5
DB one-arm rows: 100 x 5 (no strap), 110 x 6 (strapped), 125 x 5 (strapped) 125 x 8 (strapped)
Under-hand, close-grip barbell rows: 135 x 10, 10, 8
Biceps curlz (machine, iso-lateral): 30 x 10, 40 x 8, 40 x 6, 35 x 8
Preacher curlz (machine): 70 x 8, 9, 8

(all curlz were 4 da gurlz, right Dave? :D)

Not a record-setting day; but it felt solid. :ze

Re: Pumping Iron with Zemekone and Icehog3
 

Good lifts this morning. Bench 185x5 190x5 155x12. BB Row 75x5, 80x5, 65x12. Front Squats 155x5x3.

Re: Pumping Iron with Zemekone and Icehog3
 

Yeah, I figured I would go pretty light on the first day.

Re: Pumping Iron with Zemekone and Icehog3
 

actually dragged my ass to the gym today. felt a little weak, but not too bad for taking a week off and drinking beer.

Re: Pumping Iron with Zemekone and Icehog3
 

Or you can *bring it* and get more protein. ;) :tu

After brunch, went to the gym for a second time because DrMS wanted to go in. Consider her now a member of Gerry's Army (old reference). She did 30 minutes of elliptical, 150 weighted ab exercises, and 20 minutes of walking on the treadmill. :ze I did pretty close to the same ... probably a little less cardio, and more weight on the abs (with different exercises than her). Diet change will commence soon, too.... :rolleyes:

Re: Pumping Iron with Zemekone and Icehog3
 

:tu

Hope I can say the same thing next week, Frank. I leave for my brother's wedding on Wednesday and don't get back until Monday. :hn

Re: Pumping Iron with Zemekone and Icehog3
 

I try not to worry anymore. I just try to enjoy myself some. before it was eat perfect and not drink etc. go to bed not go out. all that crap. but I realized that unless i am willing to load my body full of drugs. then getting to that top will be something to occur in a long period of time 5+ years. so i figure time is on my side, why kill myself over the details. take a week of here and there. drink a few beers. eat out. its not easy when ya got kids either. they come first.
my advice is just take the time off to heal. dont even think about working out. dont take any pills or powder with ya. go have fun eat some grub drink beer.take off till the weds. just make it a whole week. dont go out and worry about missing workouts or something. trust me, when ya just take off period. its the best.

Re: Pumping Iron with Zemekone and Icehog3
 

Hmmmm ... you make a compelling case, Frank. And I was all ready to pack my Inzer belt into my carry-on. :r

I'll have to think about it, now. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

Think it was Frank posted an article a few weeks ago in this thread about rest, had some very good points in it. Author made a compelling case, I thought, for taking about 6 weeks off a year. I have lifted when I was on vaca and taken the time off, and there is something to be said for both. But I think I would rather take the time off and give myself the week for a better rest and come back strong after.

Re: Pumping Iron with Zemekone and Icehog3
 

Did a dynamic effort leg day, today.

Set the boxes to parallel.
Ramped up the weight slowly from just bar to 225.
Dropped the boxes a couple inches below parallel. 225 x 3 for 2-3 sets (can't remember)
Kicked the boxes back up to parallel and added some weight for my full working sets -- 275, on the clock (60 seconds rest), breaking parallel, with a pause at the bottom: 275 x 3, 3, 3, 3, 2, 3

I felt like I was going to die when I finished. No rest for the weary, though. Okay ... a little rest before the support exercises.

Pullthroughs: 120 x 10, 120 x 12, 150 x 10, 180 x 10 -- all very fast.
Ghetto reverse hypers (improvised on the preacher bench): 4 sets of 10
Leg raises: 3 sets of 10, 9, 11

I'm gonna be honest ... I haven't felt that beat after a leg day in a while. Don't get me wrong, I've been spent on max effort/PR days; but I just laid on the floor for a couple minutes when I was done because I was completely exhausted. That was fun. :r

Re: Pumping Iron with Zemekone and Icehog3
 

WoW! Look at you..My boy all growns up:r

Nice workout!

Re: Pumping Iron with Zemekone and Icehog3
 

:r

I tell ya ... I'm feeling real good right now. I'm at the tail end of my supp cycle; so I've got all this test built up and have had a decent level of intensity with quick recoveries. my back and legs have been treating me well and showing good gains. if it wasn't for my tris, I'd have zero complaints.

almost reaching the 2-year point of going to the gym (October 1st). I'll probably write a longer post reflecting on it; but right now, I'll say that I'm relatively happy with myself. if I can show even half as many gains over the next 2 years as I've already had, I'll be on cloud 9. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Glad ya had a good workout dokk. No gym tonight for me, both boys and wifey are sick so I gotta play dad. Hitting gym tomorrow. gonna go solo and hit up the hardcore gym in the ghetto and blast some good pulls. Been being lazy bout working out. I think I just need a good ole fashion red blood vessel eyed workout.

Yea pete. I posted that article. I agree with it a lot. A lot of people let other things work school family etc. dictate when they take time off, why not just take 2 weeks off to be a bum?
Ive had 4 beers tonight and some fish sticks. I feel fat and lazy. !!!!

Re: Pumping Iron with Zemekone and Icehog3
 

Light day today. Hang/power cleans, incline press and finished off with some close grip pulldowns.

I usually take a week off between switching up workouts, and/or whenever I go on vacation. So it's not 6 weeks/year, but it's 3-4.

Re: Pumping Iron with Zemekone and Icehog3
 

grip & traps day

underhand close-grip rows: 45# x 10, 95 x 10, 135 x 10, 155 x 8, 175 x 6, 175 x 5
db farmer's walks (20 yards ea): 75# x 1, 80 x 3, 85 x 1
one-arm underhand pulldown + hold to failure: 2 "sets" at 75lbs
shrugs: 135 x 10, 225 x 10, 315 x 10, 365 x 8, 405 x 6, 455 x 1/hold
ghetto reverse hypers: 4 sets of 10-12 reps

Re: Pumping Iron with Zemekone and Icehog3
 

Leg day finally. I'm gonna hurt tomorrow. It's already tough to go down stairs.

Re: Pumping Iron with Zemekone and Icehog3
 

Wait till you sit down to poo

Re: Pumping Iron with Zemekone and Icehog3
 

rofl!

yeah ... that's a biotch. LoL!





OK ... my question for Dave and others: what are your favorite Good Morning variations (if you like more than one)?

Keep in mind, I'm at (in the words of an employee) a "princess gym" ... so no bands or chains until I buy some of my own. :r

Re: Pumping Iron with Zemekone and Icehog3
 

I go really light, and do squat good mornings. So basically when I bend over at the waist I am also bending at the knee. Then to come up I really drive my hips forward and lead with a nice pelvic thrust! I keep this really light, and at a moderate speed concentrating on the movement

http://www.deepsquatter.com/strength...ves/dtate3.htm

Thats a great read for anyone, but somewhere close to the middle you will find a few variations of Good AM's

Re: Pumping Iron with Zemekone and Icehog3
 

chest and I worked the area most people call biceps..I call them twigs. :(

Re: Pumping Iron with Zemekone and Icehog3
 

Great, now I have "The Time Warp" (from Rocky Horror) in my head. Jackass. :r

Thanks for the link. I've seen that before but never bookmarked it. Tate's rad.

I'll probably do some regular GMs with close stance and wide stance. We'll see what my body tells me tomorrow. :banger

Re: Pumping Iron with Zemekone and Icehog3
 

Not as sore as expected today. I was expecting to be wlking funny, but I'm ok today.:ze

Re: Pumping Iron with Zemekone and Icehog3
 

The warm up morning was 1600m row, 40 knees to elbows.

Workout was:

9 ring dips
15 cleans (#75)
120 jumprope

did 3 rounds of that in 16:13. Wanted to do another round, but I was gassed, and had to get to work.

Re: Pumping Iron with Zemekone and Icehog3
 

The second day after is the worst with legs. You're not in the clear yet. ;)

Deadlifts and random sh*t today. It was mediocre. I need the time off....

Re: Pumping Iron with Zemekone and Icehog3
 

Well I think it is about time. After probably a month hiatus from the weight room, I am going to return today.

I don't really have a good excuse as to why I stopped going. A combination of school, work, and being lazy I suppose. For me, and maybe for alot of people, I find that when it comes to lifting.... if you do it every day, it is REALLY hard to miss a day.... but if you stop doing it, it is REALLY hard to go again.

Hopefully I can get in there the rest of the week and work it back into my schedule to where it feels weird if I don't go, instead of making excuses not to go.

Re: Pumping Iron with Zemekone and Icehog3
 

doms!!!!!!!

Re: Pumping Iron with Zemekone and Icehog3
 

:wo

and that "weirdness" is the most important part. I feel "off" mentally if I don't go in. the hardest thing about this trip I'm about to take is that I've resolved to not go into the gym at all -- not even for cardio (mainly because I know I couldn't just do cardio).

good luck getting back to that place. :tu

Re: Pumping Iron with Zemekone and Icehog3
 

I find it takes me only a week, maybe two, to get back on schedule....so hopefully I can be back in swing by the end of next week.

Re: Pumping Iron with Zemekone and Icehog3
 

Im finally starting to get back to that happy place as well. Its taken me longer than I would have liked, but today was my best workout since I have been back. Nothing crazy weight or exercise wise, but just great intensity the whole time. and I really achieved what I was going for. Pretty stoked

Re: Pumping Iron with Zemekone and Icehog3
 

Rad. :banger

Re: Pumping Iron with Zemekone and Icehog3
 

I'm in the same boat as you right now. No excuse, but I have to get back into the routine to keep from not wanting to go.
I think I may have spoken too soon, Dokk. The more I walk around class today, the sorer my quads are becoming.




Off day today, tomorrow will be chest and triceps.

Re: Pumping Iron with Zemekone and Icehog3
 

For good mornings I just load the bar up with 135 and use super strict form 15-20 reps. Ass way out legs close knees barely bent.

Re: Pumping Iron with Zemekone and Icehog3
 

workout went alot better then I thought it would yesterday. Can't go today....but tomorrow should be clear

Re: Pumping Iron with Zemekone and Icehog3
 

Back and triceps last night...tonite is shoulders and Legs..gonna see if dead lifts work for me tonite too.

Not really planning to bulk but it just happens since it's manly nature to want to go bigger and heavier...

Quick question..would it be better for weight loss to do a tad lighter weights/longer reps and 4 sets or does heavy weights/short reps and 3 sets help burn fat faster cuz growing muscles burn more calories?

Re: Pumping Iron with Zemekone and Icehog3
 

Deads might be hard to get into. They aren't the easiest lift if done heavy enough. Think if them like squats. They gonna suck, you're gonna be sore, but you will grow and get stronger.

For weight loss. As far as training goes, I would try to keep rest between sets to a minimum. For the big lifts, squats, deads, Mil. Press, and Bench I would stay heavy and rest for the big weight. Assistance work I would do high reps 10+ maybe toss in some super sets, and keep the rest time low. More attention should be paid on diet, if you wanna drop weight. You really do not have to change the way you workout at first when trying to drop weight. Diet change will be more than substation. Tempo changes, things like that I would retain till later in the dieting phase. But if you feel so inclined go right ahead. I would avoid doing more at first. Play that by ear. Get the basics together first, pay attention to your body and if you feel like you can take more go ahead. Avoid over doing it and burning yourself out when trying to drop weight. Slow and steady. I could tell you tons of stories of guys that kill themselves right off the bat and do more harm than anything else.
You can only serve on master. I know some people may disagree. But I have always found personally and by watching others than a long term plan set on one goal works better than having multiple goals. You wanna get big? then get big. You wanna tone up and get ripped, then diet. Guys try to do both and always crash and burn ( some people can get away with this based on genetics and drug use.)

I guess long story short. Pick a goal. Set your plan. Then attack. Do it for 12 weeks solid. Take a week off, re-evaluate your goals. Then re-set your plan according. If A and B weren't working, go with C. I think you get the just of it there. Do what works. Learn what works FOR YOU...and do it.

Re: Pumping Iron with Zemekone and Icehog3
 

Edit: Trained on Sunday. No gym in 4 days. Big slack-time. Kids and Old lady have been sick. Had some exams at school, and work is still in overtime mode. Going to hit the gym full swing next week. My joints have been very achy as of late, so hopefully this little unplanned time off helps.
I just try to tell myself that Rome wasn't built in a day, and my long term goals will take time also.

Hope everyone else is having better luck than I am making into the gym.

Re: Pumping Iron with Zemekone and Icehog3
 

Took the day off. Mom's trying to make me fatter. Of course she is.

I'm sore from deadlifts yesterday. Haven't been sore in my hams for a little while. I worked them pretty hard this week, though, and the deadlift day was just the last nail in the coffin. Didn't drink enough water while flying yesterday and woke up with a super painful cramp from my calf and extending up into the lower hams (probably just from the calf pulling).

Anyway. Day one of no lifting is done and it brings a little tear to my eye ... even though I know it's for the best.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and back today, short but intense. Already feeling a little sore. :r

Re: Pumping Iron with Zemekone and Icehog3
 

Went heavy this morning. Squatted 315x5, 325x5 and 335x4 (PR); Bar rows for 185x5x3(PR) and finished it off with some dips. I wanted to lie on the floor at the gym for a while after stretching... Damn work.

Re: Pumping Iron with Zemekone and Icehog3
 

After a very long time away from the gym due to shoulder and leg injuries (almost 10 months) I have finaly started going back to the gym but am nowhere near what I was doing a year ago. Last year inclined leg presses 28 plates x 10 reps, this week 6 plates x 10 reps x 3 sets and the paid the following day was insane.:( Nothing like having to start all over agian from scratch.

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks for the info Big Frank...

I didn't get to do dead lifts last night... Was a bit tired from switching over to 4 sets per exercise.

Squats 95 x10, 135 x10, 185 x10, maxed out at 250 x10

Leg extension and hamstring curls after.

Shoulder workout was military press, front raise, and upright row.




Any debate on whether or not the use of the foam padding is detrimental to the building of your traps? Had a guy last night ask me why I used the foam. My answer was "I don't know, I thought you had to"

Re: Pumping Iron with Zemekone and Icehog3
 

They have foam pads at your gym? Do any actual men train there? :ss

Seriously though, I think the only thing it does is prevent the formation of calluses at your normal bar placement spot. If the bar spot is causing you pain, move the bar. I go with a low bar squat, more comfortable and lets me lift more weight.

I love watching the people who put the pad on the smith machine bar, load up with 10s on each side, and start to squat. It tickles me almost as much as the guy I saw a few weeks ago using his straps to do bicep curls...

Re: Pumping Iron with Zemekone and Icehog3
 

No! :r

Re: Pumping Iron with Zemekone and Icehog3
 

You coming down for the Big Apple herf, Bao?