Re: Pumping Iron with Zemekone and Icehog3
 

Thumbs up on the squats, Bao. :tu

A much needed day off for me today...going to see a surgeon about removing the Ganglion cyst on my wrist later this summer.

Re: Pumping Iron with Zemekone and Icehog3
 

I hate the look of those cysts. So good riddance!!

Leg pressed 990 lbs yesterday for a PR. Today hitting shoulders hard :)

Re: Pumping Iron with Zemekone and Icehog3
 

Thanks Tom! I got a cyst right below my left rib cage which I forget about but I cannot even imagine seeing one in the wrist.

:ze

3 exercises 5 sets for
Chest & Back with a lil bit of abs.

Re: Pumping Iron with Zemekone and Icehog3
 

Well, turns out it is not a Ganglion Cyst......it is simply advanced osteo-arthrisits in the distal radioulnar joint. There ain't a damn thing that can be done about it surgically without a good potential for making it worse...so I just need to deal with it. Growin' old ain't for sissies.

Re: Pumping Iron with Zemekone and Icehog3
 

Deadlifts! hope I can walk tomorrow.

Never really did dead lifts much, as I was always playing soccer, and didnt want the soreness to interfere with my playing. As my playing has slowed down, figured its about time to start working the legs and lower back! Any advice on a deadlift beginner?

Re: Pumping Iron with Zemekone and Icehog3
 

Well rub dirt on it and maybe it'll go away? :D

Re: Pumping Iron with Zemekone and Icehog3
 

Re: Pumping Iron with Zemekone and Icehog3
 

Someday I wanna be as rugged as you Tom...SOMEDAY!!! :ze


:r

Re: Pumping Iron with Zemekone and Icehog3
 

Watch some videos on form.
Few tips for a beginner-
http://articles.elitefts.com/article...-the-deadlift/

Re: Pumping Iron with Zemekone and Icehog3
 

An article of counter-points, in case anyone is still worried about this.

http://www.muscleandfitness.com/prot...e/features/334

Re: Pumping Iron with Zemekone and Icehog3
 

I agree with the protein consumption portion of that article. But as far as the testing is concerned. It's going to be extremely biased. Who do you think spends a ton of money to pump adds through there magazine? ( Christs sake there's a supplement company's add right on the page with the article.) You dont **** where you eat and you definitely do not bite the hand that feeds. NSF is a "non-profit" organization. But I wonder who gives them grants and such to test?
The bottom line, is NO supplements are FDA tested. Therefore we have nothing to go on. Any of these studies could be extremely biased. Unless you have personal access to some sort of lab your forced to dig through the muck and take an educated guess.
Here's the quick fix...Eat real food. Be skeptical. There you have it. The secret. The reason why 90% of people fail miserably. Diet.

Re: Pumping Iron with Zemekone and Icehog3
 

4 exercises with 5 sets for Shoulders
3 exercises with 5 sets for traps with some abs thrown in for good measures.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and back this morning. hang cleans, pullups, press, finished off with some rows.

One of the things I like about going at 5 in the morning is the fact that it is so quiet every day. When I go in, it's the same 4-5 guys week in and week out. We say good morning to each other and everyone does their own thing. It's very peaceful and relaxing, and lets me maintain a very good focus on my lifts.

Two new guys come in this morning and are making so much damn noise. Talking constantly and loudly, doing standing overhead presses and the one guy is lifting and screaming while the other guy is pushing on his elbows to help him get the weight up with every rep. Just don't understand it.

Anyway, they weren't there on Tuesday, so I'm hoping they will do mon/wed/fri and I'll only have to endure them on Mondays, assuming they stick around that early. Otherwise, I might actually have to put music on my ipod and start bringing it with me.

Re: Pumping Iron with Zemekone and Icehog3
 

I never do a set without it. ;)

Back and shoulders coming up shortly...but no screaming.

Re: Pumping Iron with Zemekone and Icehog3
 

Chest and arms this morning. Bench, incline bench, hammer curls and dips. Helped a friend move yesterday so my hands were a little more tired than usual today, so didn't push weight too much.

Re: Pumping Iron with Zemekone and Icehog3
 

This is an excellent thread!!! There is nothing better than hitting the gym and releasing the tension from the past 24 on some iron. I am getting ready to head in shortly and could not be more thrilled. Will keep you guys updated for sure....

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders! Shoulders! Shoulders! ok and some abs.

Re: Pumping Iron with Zemekone and Icehog3
 

Back today...the T-Bar set up was broken, so I hit some pullups with added weight, Barbell Rows, then some cable work. The pullups fried me, I still have a pump 6 hours later.

Re: Pumping Iron with Zemekone and Icehog3
 

serious shoulder work today.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and back today. Hang cleans, pull-ups, press, and t-bar rows.

Been doing the same rotation for a while now, mixing up exercises a bit, but keeping the same order and body part combos. Got a two week break coming up in a couple of weeks, think I'll have to change things up after that, maybe go back to four days/week lifting instead of the three I am on now. Currently doing back/shoulder, chest/arm and leg/ab days. Legs are getting very stale and chest has hit a plateau. Back/shoulders are still going quite well though.

Chest I think I just need to focus more and do a few more exercises each workout. Might switch up and do dumbbells for a while. Debating what I should go with that will improve my squat and dead without actually doing squat and dead. Any suggestions on leg exercises?

Re: Pumping Iron with Zemekone and Icehog3
 

Sorry for my absence from this thread fellas. Workouts have been lack luster and life has been busy to say the least. I will return to my normal posting.
Looking to do a shirted bench meet Oct 23rd.

Pete what does your leg routine look like? What goals you trying to accomplish. I'll whip something up for ya to do for a few weeks.

Re: Pumping Iron with Zemekone and Icehog3
 

Just want to say many thanks for this article/vid! Really helped make me feel more comfortable doing dead lifts. Corrected many of my errors and starting to work on form!

Re: Pumping Iron with Zemekone and Icehog3
 

Glad to hear J. If you have any questions feel free to plug away with em...

Re: Pumping Iron with Zemekone and Icehog3
 

Did some assistance work yester-morning. Went like this
-Rows
-PullDowns
-Cable Rows
-Stnd Mil Press
-Lateral Raises
-Band pull aparts
-Upright rows
-cable shrugs
-curls
-cable curls

Re: Pumping Iron with Zemekone and Icehog3
 

Good stuff Frank....yesterday the T-Bar rowing bar was still broken, and I didn't feel like going old-school off the floor as my lower back was a little tight. I went with Barbell Rows, Pull-ups, Dumbbell Rows, Barbell Shrugs, Upright Rows, Dumbbell Rows and Rear Lateral Raises.

Legs today...wish me luck.

Re: Pumping Iron with Zemekone and Icehog3
 

Spin and abs (crunches, planks, medicine ball toss) on Saturday, spin yesterday.

Did legs this morning. plenty of time warming up and stretching, then deads and squats, then some ab work. In the past I've done a lot of different things, but not sure what will help my squat and dead the most.

Re: Pumping Iron with Zemekone and Icehog3
 

Crushed my legs yesterday....went in on my "off day" today becuase I woke up with loads of energy....busted out shoulders, traps and arms. Feeling good lately (knock on wood).

Re: Pumping Iron with Zemekone and Icehog3
 

this thread has my name in it and i havent been in here forever...

Ran 3 miles,50 pullups,50 chinups, jiu jitsu in 5 hours, hopefully swim 600m after...

Re: Pumping Iron with Zemekone and Icehog3
 

What ya trying to accomplish? Get stronger or get bigger.

Re: Pumping Iron with Zemekone and Icehog3
 

Stronger without getting too much bigger.

Re: Pumping Iron with Zemekone and Icehog3
 

I decided today that I'm not going to order from TrueProtein.com ever again :td The shakes just have the worst flavor ever.

Right now I'm on a quest to get to 240lbs. I weighed in today at 222.1 lbs. Hopefully I can add the most muscle in my upper body in the process.

Re: Pumping Iron with Zemekone and Icehog3
 

ON Rocky Road, Son....I wouldn't steer you wrong.




What is your name?

What is your quest?

What is the average airspeed velocity of an unlaiden swallow?

Re: Pumping Iron with Zemekone and Icehog3
 

Not a fan of the rocky road, give me cookies and cream every time.
African or European?

Chest and some tris today, flat bench, pushups off the bench, cable flys, finished up with some dips. Good stuff. Haven't worked my chest that hard in a while, need to do it more often :tu

Re: Pumping Iron with Zemekone and Icehog3
 

To each his own, My Brother. :tu

Chest day today, heading out shortly.

Re: Pumping Iron with Zemekone and Icehog3
 

ON rocky road will be ordered soon :)

Shoulders, Shoulders and Shoulders today. Partial press, Push Press and some Power shrugs.

Re: Pumping Iron with Zemekone and Icehog3
 

I just drink the Chocolate. Lately it's been whoever has the cheapest shiznit...

Last Night was squats. Got some used squat shoes that kick ass.
Safety Bar Squats
Deadlifts
Leg Press

That was about all I could handle last night. Really wore myself out squatting. So the pulls were lack luster as hell. Switched over to sumo pull, and after SSB I pretty much had zero in the tank.

Re: Pumping Iron with Zemekone and Icehog3
 

Back/Shoulders today. Hang cleans superset with pullups then press and finished up with HS low rows. Heavy but not crazy.

Re: Pumping Iron with Zemekone and Icehog3
 

Benched last night
2 board work
inclines
DB Kaz Presses
Push downs
pec deck

Buying a new shirt this week. Hopefully the meet will be a go in Oct. So far the guy who is thinking about running it has yet to decide.

Re: Pumping Iron with Zemekone and Icehog3
 

biceps and triceps..still on the 3 exercises 5 sets with reps of 10 per body part.

Re: Pumping Iron with Zemekone and Icehog3
 

Did some assistance crap over the past weekend. Rofllmao.

Re: Pumping Iron with Zemekone and Icehog3
 

Back day today...T-Bar set-uo is going on three weeks broken. :mad:

Bentover Rows.... 225 x 20 pyramid up to 355 X 6

Dumbbell Rows 115 x 16 up to 140 x 8

6 sets of pull-ups to failure.

That was plenty, it was about eleventy billion degrees in the gym today.

Re: Pumping Iron with Zemekone and Icehog3
 

full body kettlebell workout and 20 min of jump rope...

getting ready to do some pre-hab in the pool...

upside at least im in the pool... :tu

Re: Pumping Iron with Zemekone and Icehog3
 

That would be a HUGE upside for me right now, Gerry! :tu

Re: Pumping Iron with Zemekone and Icehog3
 

Can always go old-school and steal one of the two-handed metal grips off the cable rows and use that on a normal bar with the other end stuck in the corner of the squat rack or the corner of the wall.

Spin Saturday and Sunday, then deads and squats for me this morning, going a bit heavier, but not too much. Couple more days of lifting this week, then 2 1/2 weeks of wedding & vacation before I am back at it. Hoping there is a well-equipped gym on the boat, so I can at least put some weight up, even if it's only in a smith-machine death trap.

Re: Pumping Iron with Zemekone and Icehog3
 

Shoulders and chest...

Threw in some lift to overhead press. I wanted to see if my knee could hold up which it did. :wo


Pete, today is my first day of black iced coffee ...

Re: Pumping Iron with Zemekone and Icehog3
 

Clean up day...shoulders, biceps, traps...went hard and heavy on everything.

Re: Pumping Iron with Zemekone and Icehog3
 

jiu jitsu, 30min treadmill run, 30min in the pool doin shoulder prehab...

Re: Pumping Iron with Zemekone and Icehog3
 

You guys are animals at this. I thought I worked out pretty hard but nothing compared to you guys. Had knee surgery last year and am only up to 225 squats, 540 leg press and 185 straight leg deadlifts. Can't do heavy back anymore as my back is totally trashed.
Anyone use creatine? Doing a 4 week cycle that ends next week. Have seen some gains but nothing like I did when I was younger.

Re: Pumping Iron with Zemekone and Icehog3
 

Back and abs last night...it hurts when I sneeze!

Re: Pumping Iron with Zemekone and Icehog3
 

I have been using All American Kre-Alkalyn EFX with good results.

http://www.bodybuilding.com/store/aap/kre.html