Re: Pumping Iron with Zemekone and Icehog3
 

I think its actually called a kettlebell swing.

Re: Pumping Iron with Zemekone and Icehog3
 

Nice job, Frank. :tu

I had previously resolved to not go into the gym today; but since I'm up, I'm going to head in for either speed chest work or some cardio -- not sure yet....

Re: Pumping Iron with Zemekone and Icehog3
 

Jeff needs his beauty sleep?

Re: Pumping Iron with Zemekone and Icehog3
 

You've met him ... OF COURSE he NEEDS it. :r

Did my dynamic chest day. Felt pretty good, actually. Turned it into an Abercrombie workout by adding tris and bis. LoL!

Breakfast at an AWESOME place shortly. :dr

Re: Pumping Iron with Zemekone and Icehog3
 

Back after my week off. Doing a body part split again. Since my knees were the problem, doing legs last, probably not before next weekend. chest/bi today, did some volume work, flat bench 155x12,10,8; incline bench 135x10,8 and finished off with a couple sets 21s at 45 and 55 to failure.

Re: Pumping Iron with Zemekone and Icehog3
 

Supersetted chest and back heavy today....Inclines, T-bars, flats, weighted chins, weighted dips, rows....Overdid it, I felt like crap afterward....but I am still pumped 8 hours later. :r

Re: Pumping Iron with Zemekone and Icehog3
 

There is something awesome about feeling your muscles bleeding internally!
:banger

Re: Pumping Iron with Zemekone and Icehog3
 

:r :r :banger :banger

Re: Pumping Iron with Zemekone and Icehog3
 

:tpd:

Can't wait for leg day tomorrow. One thing I'm gonna report on next weekend is my new pre-wo supp. Initial impressions are very positive. More next weekend, though.

Re: Pumping Iron with Zemekone and Icehog3
 

ME Legs/Back

Sumo DLs (I'm usually a conventional DLer)
135 x 10
225 x 5
315 x 5
365 x 3
405 x 1
465 x 0 (went forward/off balance)
465 x 0 (just couldn't lock it out)

Rack Pulls (below the knee 2"ish; sumo stance, on a box b/c our pins don't go low enough)
225 x 5
315 x 3
365 x 2
405 x 1 x 2sets

Kneeling Squats
135 x 10
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3
405 x 4
425 x 2

Pull-down Abs: 4 x 12

My biggest weakness is probably at the bottom, so I've been trying to work on hip flexibility and strength out of the hole.

Re: Pumping Iron with Zemekone and Icehog3
 

Back/Tri day today. Volume again, Lat pulldowns at 150x12x3, HS Low Row at 90x12x3, and some Bar rows at 135x12,12,9. Finished off with superset of skull crushers, close grip press and bench dips.

Re: Pumping Iron with Zemekone and Icehog3
 

Have extra time to kill before work today, so I am heading to the gym shortly on what was supposed to be an "off" day....keep on keepin' on. :D

Re: Pumping Iron with Zemekone and Icehog3
 

Hmm, it seems I am detecting a pattern here... :ze :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

not been yet today ... blaming U2. :)

Re: Pumping Iron with Zemekone and Icehog3
 

You blame me? Eat cheese, Motherscratcher, I blame you too! :mad:



:r :r

Re: Pumping Iron with Zemekone and Icehog3
 

RoFL!!!!! :r

Re: Pumping Iron with Zemekone and Icehog3
 

Didn't get in until this evening -- was out at the U2 concert in Dallas, which gave me a late start today. I hate going in at a different time than usual ... screws up my whole day.

Just random recovery/support stuff ... all light.

Stiff-legged deads 4 x 8
Snatch grip deads from a step 4 x 6
Strict form, close-stance good AMs 3 x 10
Wrist curls (my forearms were killing me and needed some blood) 3 x 8
Some deep stretching ... I need a foam roller, bad

Noticed on the drive home that my right lat was bothering me, which doesn't really make much sense. Oh well ... I'm sure it'll feel better once I get some food and water in me. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Just drown that pain in calories!!!

Squatted tonight. Was rather uneventful. Worked up to 500x2 without knee wraps just a belt. Was fast out of the hole, but at say 1/2 just kinda felt slow.
Knees have been feeling a little banged up. Gonna invest in some knee sleeves, EFS has a free shipping sale going on at the moment. Gonna snag a pair I thinks.

Re: Pumping Iron with Zemekone and Icehog3
 

thanks for the EFS tip, Frank. I've been wanting to buy some, too. I'd love to get used to some good knee wraps; but I have a hard time wrapping them by myself without cutting off my circulation. :r

Re: Pumping Iron with Zemekone and Icehog3
 

you ever test out the sizing on those? I'm 237; but my legs are f.a.t. -- so I'm not sure whether the XL or XXL would be more appropriate.. any thoughts?

Re: Pumping Iron with Zemekone and Icehog3
 

I think you should ask them to cut the XXLs open and sew two together, Dokk. :)

Re: Pumping Iron with Zemekone and Icehog3
 

Good idea. Better yet, I could just see if they have any 5XL. :fu2 ;)

Re: Pumping Iron with Zemekone and Icehog3
 

No the knee sleeves will be my first. I m going to go with the XL. I had to return a product to EFS before they covered the shipping on their end so I was only out 6 bucks to get an exchange. Im going to get the heavy knee sleeves. Knee wraps really should only be used for heavy sets 3 or less reps immo. Using them to rep out is a pain in the ass. Plus I usually wrap mine so tight they my calves and feet go numb.
Just want a set of sleeves to keep everything warm. I use a set for my elbows and cant complain.

Called outta work today, spent hr this morning finishing up my subway from last night...also dont ever go to hot on food if you have a chance to not fully digest it...god damn.

Re: Pumping Iron with Zemekone and Icehog3
 

Good to know. Thanks, Frank. I'll probably just go ahead and order those, too ... maybe the elbow sleeves, too (we'll see).

I'd really like to get some good power briefs that effin fit. Got my second pair form Inzer and they're way too small again. Their sizing chart sucks and the person I talked with last time had no idea beyond the chart. Oy. I've got half a mind to order some Titan Boss briefs or some Inzer Predators -- both of which have more exact sizign based on body measurements; but I'm jut not sure I want to fork out $160 right now. Decisions, decisions. :hm

Re: Pumping Iron with Zemekone and Icehog3
 

What is EFS?

Re: Pumping Iron with Zemekone and Icehog3
 

Wish I would have known u need a new pair, EFS just had a 25% off sale on gear. Woulda let you know. hard to get em to fit right, usually you just gotta go balls small and squeeze in em.
One of the reasons I hate gear.

http://www.elitefts.com/

Re: Pumping Iron with Zemekone and Icehog3
 

Good article from Charles Poliquin
http://www.tmuscle.com/free_online_a...on_program&cr=

Pete what you need? I owe ya some chalk which I still havent gotten around to sending to ya.

Re: Pumping Iron with Zemekone and Icehog3
 

http://www.medicalsuppliest.com/core...FRHxDAodVjqpig

Just found this website. I have for years used the all three of the coreshorts. Can't go wrong. The light is starts off giving you the most ROM. The higher up they go the thicker, and more support you get...The rehab ones are like a wetsuit with elastic support. I throw my highland games in these...

P.S Those are the best prices around!

Re: Pumping Iron with Zemekone and Icehog3
 

They give you rebound like briefs Dave or just support?

Re: Pumping Iron with Zemekone and Icehog3
 

I've never worn briefs, or any support gear for that matter....I have worn these mostly when Throwing. I would imagine you would get a little bit of elastic bounce

Re: Pumping Iron with Zemekone and Icehog3
 

Overtime went until 4:30AM last night, so I was forced to skip the gym this morning. :mad:

Re: Pumping Iron with Zemekone and Icehog3
 

damn Tom. That's brutal.

Re: Pumping Iron with Zemekone and Icehog3
 

:eek: Wow! How many overtime periods is that?

Re: Pumping Iron with Zemekone and Icehog3
 

Damn, that sounds like a massive, brutal workout. I hurt just thinking about it.

Been getting some tendonitis in my knees, so I was looking at getting some sleeves. Their price is better than what I was seeing on bb.com, so I'll give them a try.

I am also doing a few other things for that, I took last week off and have changed to a 4 day, body part split instead of full-body workouts 3 days/week. Started taking some crap from the vitamin shoppe for joint health as well as some anti-inflammatories my doctor prescribed.

Hmm, I ususally get up about 4:30 when I am going to the gym... I haven't stayed up that late in years. I must be getting old... Anyway, get some sleep Tom.

Re: Pumping Iron with Zemekone and Icehog3
 

Too many! :r

Re: Pumping Iron with Zemekone and Icehog3
 

I think im going to give that program a shot. If I do I might have to write and blog or make a new thread to see how it goes. Keep track of things.

Managed to make it to the gym, in between bathroom trips.
Power Cleans 225x5,10,10
315x3 standing mil press
Dips, Kaz Presses, Band pull aparts.

Re: Pumping Iron with Zemekone and Icehog3
 

I think we need before, middle, and after pics if you do try it Frank, with middle being at the end of the workout, but before the rest week.

Anyway, shoulders for me today. DB Press at 55x12,8,10. Upright rows at 70x12,12,10. Supersetted front lat raise, side lat raise and standing overhead press at 15x10x3. Finished up with some decline situps as I've been neglecting my abs, BWx40, 20x15, 25x15.

Re: Pumping Iron with Zemekone and Icehog3
 

Support Day

Lots of various grip (regular, very narrow, illegally wide) bench presses -- just the bar -- to get the blood flowing

1-arm cable press-downs: 40# x 10 x 3sets

Overhead cable rope extensions 110# x 10 x 3sets

Low rows (Hammer Strength plate-loaded): 188# x 10 x 3sets

High rows (HS): 188# x 10 x 3sets

Face-pulls: 100 x 13, 15, 12, 10 (slow and steady ... like a turtle)

Internal & external shoulder rotations SS: 20# x 10 x 4sets


Shoulders were a little sore from yesterday; but they felt better once the blood really got flowing. Looking forward to DE Legs tomorrow. Oh ... and I FINALLY ordered some bands to do band work. The equipment at my gym isn't exactly made for band work; but I'm sure it can be rigged creatively.

Re: Pumping Iron with Zemekone and Icehog3
 

Weird! Just an update on No Xplode. I have to say I am very happy with the results thus far. But the weirdest thing is that I find that I'm not "constantly hungry" like I normally am. I didn't think that this would be any type of hunger suppresent

Re: Pumping Iron with Zemekone and Icehog3
 

Doesn't caffeine often act as an appetite suppressant, Dave?

Re: Pumping Iron with Zemekone and Icehog3
 

I guess, I never bothered to look at how much is in the No Explode because I drink a lot of coffee, and that doesn't really suppress my hunger like this does..

Re: Pumping Iron with Zemekone and Icehog3
 

I think the caffeine in coffee and in supplements are different "forms" of caffeine....although coffee can work as an appetite killer for me as well.

Re: Pumping Iron with Zemekone and Icehog3
 

That's crazy. I wonder what in the "Propriety blend" could be curbing your hunger. Good thing to know if ya ever drop some weight I guess.
Nicotine does it big time for me.

Re: Pumping Iron with Zemekone and Icehog3
 

I didn't work out today, but I continue to take a half does (less than a full measuring cup they send you) just because..No logic behind it really

Re: Pumping Iron with Zemekone and Icehog3
 

DE Squat & DL

Box Squats @ parallel
135 x 10
185 x 5
225 x 5
225 x 3
245 x 3
245 x 2 x 10 sets @ 45 seconds rest (penultimate set was slow; but I got a better drive up in my last set) -- this is a 20lb increase from last week, which puts me a little under 70% of my previous 1RM. Sticking point is definitely still at the bottom.

Conventional Deads
225 x 5
315 x 5
405 x 1 x 2 sets

Sumo Deads
315 x 3
465 x 2
405 x 1
465 x 0 (same as earlier in the week ... got it more than half way but couldn't swing my hips forward)
465 x 0 (I'd like to just forget this one)
315 x 3 x 3 sets

Pull-down Abs
3 x 10, 1 x 6 (was just out of gas)

Getting kind of pissed at my gym because stuff keeps getting stolen. Most recently, one of only two ropes for the cable machines was stolen, which sucks given how much all the trainers use them with their clients. Not hopeful it's gonna be replaced given that other stuff stolen their first week open has gone unreplaced ... and that was 3 months ago.

Bands should be here on Tuesday, which means I'll have them in time for all my DE stuff next week. I'm pretty happy about that.

Re: Pumping Iron with Zemekone and Icehog3
 

Kicked some butt today...INcline work. Flat DB bench, Bent over rows. Dips..

Tomorrow I need to double up with some cleans and squats. Going to be brutal. Good thing I will have a long day of football to help aid my recovery!

Re: Pumping Iron with Zemekone and Icehog3
 

Favorite product description ever:

http://www.flexcart.com/members/elit...id=209&pid=492

:r :r :r

Re: Pumping Iron with Zemekone and Icehog3
 

:r:r

Re: Pumping Iron with Zemekone and Icehog3
 

DE Chest ... nothing special

Started with some good AMs and SLDeads and sumo deads -- all just the bar, all just to get the blood going to the muscles from yesterday.

Warmups (tri extensions, press downs, face oulls)

Bench
Bar x lots (illegally wide, regular, and narrow grips)
95 x 15
135 x 5
135 x 3 x 8sets (3@ comp grip, 3@ narrower grip, 3@ very narrow grip ... all on a strick 45sec clock)

Plate-loaded Bench Machine (I know, I know ... I gave myself enough grief in my head)
90 x 5
110 x 5
140 x 5
160 x 3
180 x 3

Close-grip Presses (middle fingers touching the smooth)
135 x 6, 4, 5

Low Rows (HS plate-loaded)
98 x 10
188 x 10 x 3sets

High Rows (HS plate-loaded)
182 x 10 x 3sets

Lat Pull Downs (different brand, same idea plate-loaded machine)
180+ (don't know how much the arms alone are; but 4 plates total) x 10 x 3sets

Shrugs
135 x 10
225 x 10
315 x 10
365 x 7 (I really just finally ran out of gas -- I can usually do more than that; but not today)

Internal & External Shoulder Rotations (SS w/o any rest)
20# x 10 x 4sets

Ended up being kind of a high volume, fast paced day ... which is, I guess, what it's supposed to be. All the accessory and support exercises (especially all the pulling) was done with as much speed/explosiveness as I could muster, while still keeping everything "under control."

I really can't wait to do some bench work with my bands next week. That's gonna be fun.

Re: Pumping Iron with Zemekone and Icehog3
 

Just make sure you don't use those bands for too long. They say that they can be devestating if you overtrain with them. I've heard you work bands/chains for 2 weeks on 4 weeks off. What say you?