Pumping Iron with Zemekone and Icehog3

[icehog3]

Good job Mike, and good luck Kevin!

[BigFrank]

Originally Posted by The Professor

Go for it, Frank! You're gonna KILL those PRs -- I feel it!
Just for the record, everyone: My goal over the next 6-8 weeks:
Dead: 500
Squat: 405-455
Bench: 225
1100-1200 total. That'll be sweet for a fat pansy-liberal college professor.

It's a Shame your not closer Dokk, could get those #'s in less than a month. You'll have to get the Misses to tape some of your heavy movements. Send 'em over to da boss

Originally Posted by icehog3

Wrecked my shoulders today with a high rep day. Seated militarys at 165-185 for reps, 70 pound dumbbell presses for reps, and some heavy barbell and dumbbell shrugs.
I earned my leftovers.
Looks like Frank and Dokk have some PRs in their near futures!

Check this out there Brother. http://www.elitefts.com/documents/the_yoke.htm
Put some real meat on that neck!!!
And you know damn well I'm gonna smash up some weights, gotta do it or I'll have no excuse for the bloated belly....

Was going to do a bench for cash meet Jan. 30th, but the Union needs brothers to do the Polar Bear plunge...So looks like I'm doing that...Not to mention it's my birthday. So I'm going to get smashed S faced drunk and jump in the Bay here in Jan...I love it. I'll post a link up for you guys if ya wanna toss a couple of bucks my way in the way of donations, it's for special Olympics.

[PeteSB75]

Finally took the bandage off my thumb. I think I'm going in tomorrow morning, we'll see how I do after two weeks off.

[icehog3]

Good luck Pete!

Off day for me after 4 straight, on the comeback trail...back in tomorrow.

Originally Posted by icehog3

Good luck Pete!

Off day for me after 4 straight, on the comeback trail...back in tomorrow.

Off day for me also. Going to hit it hard tomorrow.

[The Professor]

Real rough day for me, today. Tried to hit a dynamic legs day -- really just focusing on depth, form, and a lighter weight. Threw some bands on, too, so I had a little extra at the top. All done on progressively lower boxes. After that, kneeling squats. Problem is, my lower back was so sore (the muscles, not the bones) that I had to stop. Went and rode the bike in pain for 10 minutes; but the tightness/spasms finally let up. Feeling much better now.

Chest and tris tomorrow....

[icehog3]

Hope your back is all better later, Dokk.

[DavenportESQ]

Hit a nice chest day, but the bicep is still hurting a little bit so I stayed away from Benching. Did a lot of different "body building" exercises...

[BigFrank]

Glad to here your back in the swing of things Dokk. Also David too. Hope the bicep heals quickly.

Squat / Pull.
Squat 447x3,3,3 Form was good, didnt want to over tax myself from last week.
Pulls 400x1 500x1 555x1 620x1??? Struggle once it got to my hips, got sloppy small hitch on it over my quads. Everything was there, just sloppy and a little taxed. No pulling next week. Or light deload.
GHR
Abs
Calves

[PeteSB75]

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.

[icehog3]

Originally Posted by PeteSB75

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.

It comes back fast though, Pete, a week and a half and you should be right back where you were.

[The Professor]

Originally Posted by icehog3

It comes back fast though, Pete, a week and a half and you should be right back where you were.

Word ... unless you fall down the stairs, which slows down your recovery a little.

Chest today. Didn't warmup my tris properly and felt a bursitis-ish flareup, which made me adjust my workout a little. That said, my pecs were feeling good, as were my shoulders. Since my tris were sore, I skipped a full tri workout and did some pulls to complement the pushes -- nothing heavy, just for reps.

Tomorrow is "off," which will probably just mean cardio.

[Chris.]

Refresh my memory...21's?

[PeteSB75]

Originally Posted by Chris.

Refresh my memory...21's?

Bicep curls with a bar, 7 reps from down to parallel, 7 from parallel to up, 7 full range. http://www.youtube.com/watch?v=Fqu_rEnfbPU

[Chris.]

Oh I didn't know those are called 21's. I do them in sets 6. They are brutal. I'll have to go to 7 now thanks!

[BigFrank]

Originally Posted by PeteSB75

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.

A week is good to take off, anything more than that you will feel a little rough. But think about it like this, time off now will add more time later. Or at least that is what I tell myself. Coming from a guy that screams and yells and snorts nose tork and try to destroy my body...

Good back and bi workout yesterday. I did a ton of shrugs, pull downs/ups, and bicep exercises. Can't wait for Thursday (leg day).

[icehog3]

Row, row, row your lats day.

T-bars

Barbells

Cable

Dumbell

[Chris.]

Great workout tonight.

close grip bench

21's

power cleans to over head press

seated press

situps

[icehog3]

Shoulders and legs in the AM....I need some sleep!