Pumping Iron with Zemekone and Icehog3 - Page 342

icehog3 · 07-16-2013, 08:32 AM

Quote:

Originally Posted by bonjing

Interesting I was taught to do full range if motion, anything less was just cheating yourself.

Depends on what you want to accomplish, Greg. If your goal is to add size to a particular muscle, at the point where you take the stress off that muscle and put it on another muiscle or tendon or ligament, the added "range of motion" actually can do you a disservice.

PeteSB75 · 07-16-2013, 08:53 AM

Hey man, I just want to get stronger.

Preferably without adding much size.

Anyway, back in the gym for about two months, just now getting back to my previous weights. Squats, standing overhead press and hang cleans this morning. Doc tells me no more deads as they compress my spine too much.

Have to see how we do after a few months of treatment.

bonjing · 07-16-2013, 11:11 AM

Quote:

Originally Posted by zemekone

we do those all the time in jiu jitsu...

You Sir are a beast! At the end I needed to do spider man's, and I couldn't even get my knee of the ground any more. Showed me I have a major hole in my fitness.

zemekone · 07-16-2013, 11:14 AM

Quote:

Originally Posted by bonjing

You Sir are a beast! At the end I needed to do spider man's, and I couldn't even get my knee of the ground any more. Showed me I have a major hole in my fitness.

i have a awesome core circuit you can try to strengthen your core
run this like a circut
3x10 Hanging Leg Raises
3x10 Sit-Ups
3x10 (each side) Weighted mason twists
3x10 Weighted Swiss Ball Crunches
3x10 Swiss Ball Knee Tucks
3x1min Plank

Adriftpanda · 07-16-2013, 11:18 AM

After eating cookies,chips and soda this weekend, I had to burn some **** off. Had a great chest day and we ended up doing some xfit crap at the end of our workout. That was not fun but felt pretty damn good afterwards

To end the workout we did:

Farmers walk - 100lb db 20 yards 6x
Dead lifts > bent over row > power cleans > squat jumps 5x5

bonjing · 07-16-2013, 11:22 AM

Quote:

Originally Posted by zemekone

i have a awesome core circuit you can try to strengthen your core
run this like a circut
3x10 Hanging Leg Raises
3x10 Sit-Ups
3x10 (each side) Weighted mason twists
3x10 Weighted Swiss Ball Crunches
3x10 Swiss Ball Knee Tucks
3x1min Plank

Thank you.

icehog3 · 07-16-2013, 05:56 PM

Back day today, still burning off the SoCal moonshine and cookies.

Bent over rows to 325
Pullups
Cable rows to 300

Almost left after the pullups, I was toast, but went the extra mile and felt good.

Adriftpanda · 07-16-2013, 06:12 PM

Back day today as well.

T-bar row
super wide grip lat pull down
db row
wide grip pull ups

Ended with some ab work

jdakine · 07-16-2013, 06:53 PM

First day of PT for my shoulder. I got to use the little baby pink DB for one routine

it was a 1 or 2 pound DB. Was a good 45 minutes of PT and hope this will help the end result, so we don't have to do plan B.

Adriftpanda · 07-16-2013, 07:47 PM

Hope not either, Jay.

icehog3 · 07-17-2013, 12:41 AM

Hoping for Plan A to work, Jay.

Adriftpanda · 07-17-2013, 04:32 PM

Shoulder day, went for reps today. Not feeling all that recovered from Mondays training.

db presses 6x10
upright row 21s 3x7 all different grips
Cable front raises > lat side raises with db 4x12
Behind the neck BB press 3x10
Shrugs 4x15

icehog3 · 07-17-2013, 06:43 PM

Shoulders for me too, I went heavy for sets of 4 on the military lifts, then repped it out on shrugs. Keeping it simple for the first cycle after vacation.

Adriftpanda · 07-17-2013, 07:10 PM

Are we back on the same cycle? Lol

icehog3 · 07-17-2013, 11:24 PM

Quote:

Originally Posted by Adriftpanda

Are we back on the same cycle? Lol

We girls have to stick together....

Adriftpanda · 07-18-2013, 04:18 PM

I did quads and glutes today. Boy was it a killer training session.

Squats 6x8
Deads 4x8
DB lunges 40 yards 4x
Leg curls > leg extentions 3x10 (drop sets)

boy, am I going to feel this tomorrow.

GreekGodX · 07-18-2013, 04:48 PM

Huy interested in a more challenging leg day? Keep reading.

Forget the extensions. Move leg curls to the beginning. Do your drop set and then add a set of 25 partial reps from the bottom. This will get lots of blood in your legs. Then do Squats, Lunges, deadlifts.

Adriftpanda · 07-18-2013, 04:52 PM

Sounds fun, I'll give it try next week.

icehog3 · 07-18-2013, 06:53 PM

Chest and tris today, suprisingly strong on tris after the heavy chest workout.

Off day manana, then hit it hard before the LCdA Herf Saturday.

Adriftpanda · 07-20-2013, 02:05 PM

Core day yesterday. A could chest and back exercises as well, not too much.

07-16-2013, 08:53 AM	#6822
PeteSB75 Have My Own Room Join Date: Oct 2008 First Name: Pete Location: CT Posts: 1,674 Trading: (18)	Re: Pumping Iron with Zemekone and Icehog3 Hey man, I just want to get stronger. Preferably without adding much size. Anyway, back in the gym for about two months, just now getting back to my previous weights. Squats, standing overhead press and hang cleans this morning. Doc tells me no more deads as they compress my spine too much. Have to see how we do after a few months of treatment. __________________ Formerly Malik23

07-16-2013, 11:18 AM	#6825
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 After eating cookies,chips and soda this weekend, I had to burn some **** off. Had a great chest day and we ended up doing some xfit crap at the end of our workout. That was not fun but felt pretty damn good afterwards To end the workout we did: Farmers walk - 100lb db 20 yards 6x Dead lifts > bent over row > power cleans > squat jumps 5x5 __________________ Who eats plantains when they can eat placenta.

07-16-2013, 05:56 PM	#6827
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,756 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Back day today, still burning off the SoCal moonshine and cookies. Bent over rows to 325 Pullups Cable rows to 300 Almost left after the pullups, I was toast, but went the extra mile and felt good. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-16-2013, 06:12 PM	#6828
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Back day today as well. T-bar row super wide grip lat pull down db row wide grip pull ups Ended with some ab work __________________ Who eats plantains when they can eat placenta.

07-16-2013, 06:53 PM	#6829
jdakine Sawadee Join Date: Sep 2009 First Name: Jay Location: Republic of Maui Posts: 2,482 Trading: (34)	Re: Pumping Iron with Zemekone and Icehog3 First day of PT for my shoulder. I got to use the little baby pink DB for one routine it was a 1 or 2 pound DB. Was a good 45 minutes of PT and hope this will help the end result, so we don't have to do plan B. __________________ Live your life to the fullist and smoke your favorate cigars

07-16-2013, 07:47 PM	#6830
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Hope not either, Jay. __________________ Who eats plantains when they can eat placenta.

07-17-2013, 12:41 AM	#6831
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,756 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Hoping for Plan A to work, Jay. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-17-2013, 04:32 PM	#6832
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Shoulder day, went for reps today. Not feeling all that recovered from Mondays training. db presses 6x10 upright row 21s 3x7 all different grips Cable front raises > lat side raises with db 4x12 Behind the neck BB press 3x10 Shrugs 4x15 __________________ Who eats plantains when they can eat placenta.

07-17-2013, 06:43 PM	#6833
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,756 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Shoulders for me too, I went heavy for sets of 4 on the military lifts, then repped it out on shrugs. Keeping it simple for the first cycle after vacation. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-17-2013, 07:10 PM	#6834
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Are we back on the same cycle? Lol __________________ Who eats plantains when they can eat placenta.

07-18-2013, 04:18 PM	#6836
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 I did quads and glutes today. Boy was it a killer training session. Squats 6x8 Deads 4x8 DB lunges 40 yards 4x Leg curls > leg extentions 3x10 (drop sets) boy, am I going to feel this tomorrow. __________________ Who eats plantains when they can eat placenta.

07-18-2013, 04:48 PM	#6837
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,894 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 Huy interested in a more challenging leg day? Keep reading. Forget the extensions. Move leg curls to the beginning. Do your drop set and then add a set of 25 partial reps from the bottom. This will get lots of blood in your legs. Then do Squats, Lunges, deadlifts. __________________ "If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda

07-18-2013, 04:52 PM	#6838
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Sounds fun, I'll give it try next week. __________________ Who eats plantains when they can eat placenta.

07-18-2013, 06:53 PM	#6839
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,756 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Chest and tris today, suprisingly strong on tris after the heavy chest workout. Off day manana, then hit it hard before the LCdA Herf Saturday. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-20-2013, 02:05 PM	#6840
Adriftpanda Peter's Daddy Join Date: May 2009 First Name: Huy Location: No one wants me Posts: 10,313 Trading: (74)	Re: Pumping Iron with Zemekone and Icehog3 Core day yesterday. A could chest and back exercises as well, not too much. __________________ Who eats plantains when they can eat placenta.

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