Pumping Iron with Zemekone and Icehog3 - Page 181

Chris. · 02-22-2010, 10:06 AM

That's the way to do it man. Don't worry about everyone else. Set a goal and reach it then set another goal. I say get to where you can curl that 36# 15-20 times and bump it up to 45.

icehog3 · 02-22-2010, 10:42 AM

Quote:

Originally Posted by Chris.

EDIT: what do you guys think about these? http://cgi.ebay.com/New-Ironman-Fitn...87392299581590

I would only use that for sports-specific training. I have seen some bodybuilders who want a thick neck mess themselves up with those, Chris. I stick to heavy shrugs and other exercises for that general area.

Chris. · 02-22-2010, 11:44 AM

Thanks for the feedback Tom! I really want to build my yoke. This just looked like a good way to do it...

PeteSB75 · 02-22-2010, 11:57 AM

Quote:

Originally Posted by Chris.

Thanks for the feedback Tom! I really want to build my yoke. This just looked like a good way to do it...

Take a look about 3/4 of the way down this page Dunno about anyone else, but I really shy away from neck exercises other than stretching. I'll work shoulders and traps till the cows come home, but hanging weights off my head gives me the heeby-jeebies.

Chris. · 02-22-2010, 12:22 PM

Thanks for the page reference. I read that article a while back but forgot about it. Definitely a good one to revisit!

BigFrank · 02-22-2010, 03:30 PM

Get a neck harness and get yoked. Quit messing around get yo yoke on son!!!!

BigFrank · 02-22-2010, 04:45 PM

No training tonight, taking the week off as planned. I was going to hit the gym for a little treadmill work. But I feel that a FULL week away from the gym is as needed as a week away from the weights.
Plus my bodyweight, is between weight classes and I do not feel like cutting weight. So I'm in a holding pattern there.

Hope everyone is doing well.

hotreds · 02-22-2010, 04:47 PM

I know that I ruined my back by doing leg lifts with weighted boots in college. Sometimes staying with the tried and true is best!

Chris. · 02-22-2010, 05:21 PM

Going in for some long runnin tonight for the first since I got sick. (two weeks)

The Professor · 02-23-2010, 09:15 AM

Inspired by the faster-paced, more "athletic" workout yesterday, I decided to pick up the pace on upper back today.

1-arm HS low-rows @ 70# + machine weight, for 3 sets of 10 & held for 1-sec at the top ... superset with overhead 20# big medicine ball throws (like chopping wood)

old skool t-bar w/25# plates, from 4 up to 10 plates, to failure each set

1-arm DB rows @ 100, 125, 125

1-arm DB @ 65 on a stability ball (1 leg on floor, 1 leg and hand only on ball), 3 sets of 10 focusing on explosiveness off the ground ... superset with 20# big medicine ball brought from behind/above the head to the knees with straight arms while lying down

underhand grip BB rows @ 135, 185, 135 to failure

hammer curls @ 35, 40, 35 for 10 each time

1-arm cable curls @ 40 for 3 sets of 7-8

foam roller

all in about an hour

my heart was working pretty hard just about the whole time. I thought that was kind of neat ... a definite change of pace from the low-rep, heavy heavy workouts I'm used to.

icehog3 · 02-23-2010, 10:04 AM

Dokk was Rockin' the Rows!

The Professor · 02-23-2010, 10:24 AM

Quote:

Originally Posted by icehog3

Dokk was Rockin' the Rows!

if you don't row, what's the point?!?

icehog3 · 02-23-2010, 10:29 AM

Quote:

Originally Posted by The Professor

if you don't row, what's the point?!?

I only row on back day.

The Professor · 02-23-2010, 10:36 AM

Quote:

Originally Posted by icehog3

I only row on back day.

yeah ... but you're a master. I'm still an apprentice.

icehog3 · 02-23-2010, 10:47 AM

Quote:

Originally Posted by The Professor

yeah ... but you're a master. I'm still an apprentice.

When you can snatch the dumbbell from my hand, you will be ready to leave, Grasshopper.

Chris. · 02-23-2010, 10:47 AM

Was gonna just run last night but I ran two miles then supersetted dips and pull-ups, over to heavy shrugs, and finished up with some seated rows

The Professor · 02-23-2010, 10:49 AM

Quote:

Originally Posted by icehog3

When you can snatch the dumbbell from my hand, you will be ready to leave, Grasshopper.

Great ... now if I could only stop myself from aging, I figure your body will start going downhill and I can catch up in about 30 years.

icehog3 · 02-23-2010, 10:52 AM

Quote:

Originally Posted by The Professor

Great ... now if I could only stop myself from aging, I figure your body will start going downhill and I can catch up in about 30 years.

You haven't seen my portrait of Dorian icehog Gray, have you?

The Professor · 02-23-2010, 11:06 AM

Quote:

Originally Posted by icehog3

You haven't seen my portrait of Dorian icehog Gray, have you?

Sh*t.

DBall · 02-23-2010, 11:41 AM

did strength yesterday... felt just fine today... not even a little stiffness. Went to the gym to do cardio, ended up running/walking 3mi total (ran more than half) and then hit the whole strength routine again, but harder than yesterday. And to think, I didn't even want to go to the gym today...

I started trying some variations of things too... for curls, the machine allows you to have your hands facing each other also, so I threw in 10 of those... I could have done a LOT more at the weight I was at in that manor. For leg extensions, I went from 60 - 72 lbs and did 10... I am pretty sure I could go up another on those as the 10 I did felt simple even after running as much as I did.

I pushed myself hard today... I was so drained at the end I felt like crying (not a 'sad' or 'ouch' crying, just like a biggest loser 'I've got nothing left to give' kinda thing... I didn't, but it's funny...)... I feel absolutely ****ing great.

Now on the balcony w/ coffee and a 2000 RGPC... yum.

02-22-2010, 10:06 AM	#3601
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 That's the way to do it man. Don't worry about everyone else. Set a goal and reach it then set another goal. I say get to where you can curl that 36# 15-20 times and bump it up to 45.

02-22-2010, 11:44 AM	#3603
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Thanks for the feedback Tom! I really want to build my yoke. This just looked like a good way to do it...

02-22-2010, 12:22 PM	#3605
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Thanks for the page reference. I read that article a while back but forgot about it. Definitely a good one to revisit!

02-22-2010, 03:30 PM	#3606
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Get a neck harness and get yoked. Quit messing around get yo yoke on son!!!! __________________ " Hope is the first step on the road to disappointment. "

02-22-2010, 04:45 PM	#3607
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 No training tonight, taking the week off as planned. I was going to hit the gym for a little treadmill work. But I feel that a FULL week away from the gym is as needed as a week away from the weights. Plus my bodyweight, is between weight classes and I do not feel like cutting weight. So I'm in a holding pattern there. Hope everyone is doing well. __________________ " Hope is the first step on the road to disappointment. " Last edited by BigFrank; 02-22-2010 at 04:51 PM.

02-22-2010, 04:47 PM	#3608
hotreds Ephesians 2:8 Join Date: Oct 2008 Location: 5 miles past "Resume Speed" Posts: 11,662 Trading: (63)	Re: Pumping Iron with Zemekone and Icehog3 I know that I ruined my back by doing leg lifts with weighted boots in college. Sometimes staying with the tried and true is best! __________________ God loves you so much, that he made you read this, just to let you know.

02-22-2010, 05:21 PM	#3609
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Going in for some long runnin tonight for the first since I got sick. (two weeks)

02-23-2010, 09:15 AM	#3610
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Inspired by the faster-paced, more "athletic" workout yesterday, I decided to pick up the pace on upper back today. 1-arm HS low-rows @ 70# + machine weight, for 3 sets of 10 & held for 1-sec at the top ... superset with overhead 20# big medicine ball throws (like chopping wood) old skool t-bar w/25# plates, from 4 up to 10 plates, to failure each set 1-arm DB rows @ 100, 125, 125 1-arm DB @ 65 on a stability ball (1 leg on floor, 1 leg and hand only on ball), 3 sets of 10 focusing on explosiveness off the ground ... superset with 20# big medicine ball brought from behind/above the head to the knees with straight arms while lying down underhand grip BB rows @ 135, 185, 135 to failure hammer curls @ 35, 40, 35 for 10 each time 1-arm cable curls @ 40 for 3 sets of 7-8 foam roller all in about an hour my heart was working pretty hard just about the whole time. I thought that was kind of neat ... a definite change of pace from the low-rep, heavy heavy workouts I'm used to. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

02-23-2010, 10:04 AM	#3611
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,284 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Dokk was Rockin' the Rows! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-23-2010, 10:47 AM	#3616
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Was gonna just run last night but I ran two miles then supersetted dips and pull-ups, over to heavy shrugs, and finished up with some seated rows

02-23-2010, 11:41 AM	#3620
DBall Cigar Jesus Join Date: Oct 2008 First Name: Dan Location: Rochester, NY Posts: 3,781 Trading: (46)	Re: Pumping Iron with Zemekone and Icehog3 did strength yesterday... felt just fine today... not even a little stiffness. Went to the gym to do cardio, ended up running/walking 3mi total (ran more than half) and then hit the whole strength routine again, but harder than yesterday. And to think, I didn't even want to go to the gym today... I started trying some variations of things too... for curls, the machine allows you to have your hands facing each other also, so I threw in 10 of those... I could have done a LOT more at the weight I was at in that manor. For leg extensions, I went from 60 - 72 lbs and did 10... I am pretty sure I could go up another on those as the 10 I did felt simple even after running as much as I did. I pushed myself hard today... I was so drained at the end I felt like crying (not a 'sad' or 'ouch' crying, just like a biggest loser 'I've got nothing left to give' kinda thing... I didn't, but it's funny...)... I feel absolutely ****ing great. Now on the balcony w/ coffee and a 2000 RGPC... yum. __________________ --------Dan--------- My Music \| My Videos

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