Pumping Iron with Zemekone and Icehog3

[GreekGodX]

Originally Posted by icehog3

The horse is off the hook.

he says thanks

[The Professor]

Ha! I can do zero pullups. My shoulders do not like them one bit.

[zemekone]

Originally Posted by GreekGodX

I love seeing stuff like this This kind of workouts makes the strongest of men weep like school girls.

thanks i think...

[The Professor]

Originally Posted by zemekone

thanks i think...

what he doesn't know is that you *are* a school girl.





given the suckiness of the day beginning in the afternoon (family emergency), I ate like sh*t and didn't drink REMOTELY enough water yesterday. as a consequence, I'm feeling it in my hams something fierce.

off to the gym shortly for some support/accessory work ... hopefully get the blood flowing to my legs a little. I'm thinking some kneeling squats and light stiff-legged deads might do the trick ... maybe some pullthroughs for good measure, too.

[The Professor]

yeah ... gym sucked. all weight was pretty light.

stiff-legged deads 8reps x 4 sets
deads (<50%) 10 x 1
kneeling squats 10 x 4
cable rope crunches 10 x 3

that was it. I'm just sore.

[Mugen910]

Gym was awesome last night all the light weights were available for me.

shoulders and chest last night..

[zemekone]

Originally Posted by The Professor

what he doesn't know is that you *are* a school girl.

i hate it when school girls are stronger then me

[icehog3]

Family emergencies tend to lead to down days, Dokk....Don't sweat it, the gym will always be there.

Heading in for a back workout shortly.

[The Professor]

Originally Posted by icehog3

Family emergencies tend to lead to down days, Dokk....Don't sweat it, the gym will always be there.

Heading in for a back workout shortly.

fair 'nuff. I just hope my legs and back muscles are feeling better tomorrow....

[Poronico]

Anyone have any insight into the P90X Meal plan? I feel like I am eating myself to death on it. Stirfry for lunch today, but it is like a 3 person portion! or at least feels like it.

Ruckmarch in the AM.

Lunch time
Squats 225 5x5
Hang Squat Clean 155 5x5
Split Jerk 135 5 x 5

going to be sore tomorrow for sprints in the am. Chest during lunch.

stopping crossfit for a bit, I want to put on some mass.

[The Professor]

Mediocre max effort chest day.

Warmups (lots of overhead rope extensions, press-downs, and some lat pulldowns)

Floor presses: 45 x 20; 95 x 15; 95 x 10; 135 x 5; 155 x 3; 185 x 1; 205 x 0; 205 x 0 (I just didn't have it in my tris today)

Close grip bench press: 95 x 10; 135 x 10; 135 x 8; 135 x 6

Regular grip bench: 135 x 5 x 2sets (like I said, my tris were just kind of shot)

1-arm dumbbell rows (strapped in): 105 x 5; 125 x 5; 125 x 7; 125 x 10

Face-pulls: 100 x 15; 120 x 12; 140 x 10; 150 x 8

External shoulder rotations: 20 x 20; 20 x 15; 20 x 10

Like I said ... pretty mediocre. My body is still a bit thrashed from the heavy good mornings on Monday and my nutrition has been for sh*t this week due to the family emergency. Everything should be getting better, here, though.

Hope everyone has a better day lifting than I did.

[Starchild]

The WOD this morning kicked my butt.

They called it blackjack

7 thrusters (started with 85, went down to 75 after two sets)
7 burpees
7 kettlebells (1.5 pood - 24kg)
7 rounds

The workout called for pullups, but my forearm is killing me, so I subbed the kettlebells. I wasn't really feeling it this morning, and it took all I had to finish in just under 17 min.

[Mugen910]

back and triceps last night...feeling it today.

[BigFrank]

Originally Posted by Poronico

Anyone have any insight into the P90X Meal plan? I feel like I am eating myself to death on it. Stirfry for lunch today, but it is like a 3 person portion! or at least feels like it.

Thats a negative on my end.

Only thing I can say, is you would surprised at how much food you get when its clean food. 1 cheese burger is like 8oz chicken 2 cups rice and a salad. Well not quite but you get the idea.

[DavenportESQ]

Originally Posted by The Professor

I'll contribute a more serious video to all of this:

http://www.youtube.com/watch?v=JE2yEnzD0jc

Pretty amazing to be hitting those numbers raw ... especially as a bodybuilder.

PS, this guy reminds me a little bit of The Admiral.

I watched this video again...Its a little deceiving...I believe when they said RAW they meant no bench shirts or suits. I don't think they were talking about drugs

[DavenportESQ]

Had to dig deep to find this. One of my old training partners..
http://www.youtube.com/watch?v=XjngP...om=PL&index=36

To me thats raw, and Clean..

[The Professor]

Originally Posted by DavenportESQ

I watched this video again...Its a little deceiving...I believe when they said RAW they meant no bench shirts or suits. I don't think they were talking about drugs

I never said "natural." Have you not seen Bigger, Stronger, Faster*, the documentary? Mark Bell (the owner of Super Training Gym and a successful powerlifter in his own right) is a featured player in that film.

[The Professor]

Originally Posted by DavenportESQ

Had to dig deep to find this. One of my old training partners..
http://www.youtube.com/watch?v=XjngP...om=PL&index=36

To me thats raw, and Clean..

I'm not saying that's not impressive, Dave ... it's hella impressive. That said I don't think there's a single federation that allows you to strap in for a competition deadlift -- RAW or assisted (even the federations that have an "unlimited" assistance category don't allow that).

Still ... that guy's a monster.

[The Professor]

Very light recovery day ... just to get the blood flowing to muscles used yesterday.

Wonder if Jeff will come do leg day with me tomorrow.