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09-29-2010, 07:34 AM | #4681 |
Juan of 11
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Re: Pumping Iron with Zemekone and Icehog3
Made it to 50 push-ups this morning. Felt good. Notice a difference in how I look and feel after only 2 weeks.
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Communities Not Commodities. Punctuation challenged, but trying. Proud winner of phase 1 of the Weight loss contest |
09-29-2010, 09:07 AM | #4682 | |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
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Off to row, row, row my lats. Going to try to start with pullups, been over month since the rib cartlidge injury...hoping it's healed.
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09-30-2010, 07:51 AM | #4683 | |
Have My Own Room
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Re: Pumping Iron with Zemekone and Icehog3
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Back and shoulders for me this morning. Almost missed a couple reps on my cleans. Didn't sleep well last night, only 5 hrs instead of my usual 7-7.5. Hope to have more/better tonight.
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Formerly Malik23 |
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09-30-2010, 08:27 AM | #4684 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
Finally was able to do them with no pain in the rib area, Pete. Reps and endurance were way down (got 18, 14, 10 and 8), but it felt great to do them...they work the lats in a way all the rowing can't.
Hope you get some more ZZZs tonight!
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
10-01-2010, 07:55 PM | #4685 |
5 3 1
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Re: Pumping Iron with Zemekone and Icehog3
Back Bis and shoulders today. Ran 10 trips with the dragging sled outside of the new Gym. Also Gold's is history canceled my membership there ( well not final until Nov. but w.e. ) New Gym keeps getting new **** in everyday. They have 2 big ass tractor tires outside and a few sledge hammers, and plan on getting more or each. I also talked to owner in on buying a few prowler's.
Hope this works out. Oh also started cardio and diet yesterday...
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" Hope is the first step on the road to disappointment. " Last edited by BigFrank; 10-01-2010 at 08:01 PM. |
10-02-2010, 01:02 AM | #4686 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
Congrats on how cool the new gym sounds, Frank!
...and my sympathy on the diet.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
10-02-2010, 12:43 PM | #4687 |
I'm nuts for the place
Join Date: Oct 2008
First Name: Andrew
Location: The City of BOTL-erly Love
Posts: 2,684
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Re: Pumping Iron with Zemekone and Icehog3
Wooo! Hit the gym today and officially started my membership. Some cardio (Eliptical, Stair climber) and some arms and legs. Nice and light to get started.
Looking forward to really getting into a routine to max my pump!
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10-02-2010, 04:01 PM | #4688 | |
5 3 1
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Re: Pumping Iron with Zemekone and Icehog3
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Day #3 on the Diet. It sucks. My largest meal is in the morning than another meal midday, but that's about it. I've pretty much been hungry all day since I woke up, but that's where my problem is. I eat 5-6 times a day rather healthy during the week minus my usual crappy dinner ( eat out or pizza / ice cream etc. ) but I find that especially on the weekends I snack pretty much all day and eat out at least 2-3 times a day...Doing 6 solid meals right now with 3 carb meals and 3 fat meals. Going to get over 300g of protein per day. Carbs are going to be around 150-200g and Healthy fats will be in the 100g range. So total cals are going to run 2700 to 3000. Going to keep it low on the carbs now, but I may spike them to 250 or 300 on training days. Going to see how well this works. But non workout days will stay low. But main goal is just eat clean... Goal right now is get back under 240. Weight was 265 Monday at the Gym. My training will be as usual. This is my game plan...Mon - Squat + Deadlift Thurs- Bench Fri -assistance. I may start a 4th day for shoulders maybe saturday... Cardio is only three times a week with 2 low intensity days, i.e. walking on treadmill for 30minutes or so followed by high intensity on saturday i.e. sled drags, hill sprints, prowler pushes...
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" Hope is the first step on the road to disappointment. " |
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10-02-2010, 04:01 PM | #4689 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
Chest and back supersets today...great workout.
Flat bench - Pull ups Incline bench - Barbell rows Decline bench - T-bar rows Dips - More Pull ups Tonight starts a run of 4 hockey games in 5 nights for me, so I am only going to train Monday and Wednesday next week....then I am off 4 days for the DMWTII Herf.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
10-02-2010, 04:34 PM | #4691 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
You got it Brother...good luck with the healthy eating, I am trying to do the same.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
10-03-2010, 09:32 AM | #4692 |
I'm nuts for the place
Join Date: Oct 2008
First Name: Andrew
Location: The City of BOTL-erly Love
Posts: 2,684
Trading: (73)
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Re: Pumping Iron with Zemekone and Icehog3
What do you guys think of this routine to get started?
http://www.muscleandstrength.com/wor...s-workout.html My plan is Mon, Weds and Fri for weight training with a 20 minute cardio warmup and cool down. Then for Saturdays the plan is to do a solid 2 hours of cardio + abs. Does anyone think I should swtich the Legs and Shoulders to Weds and the Biceps and Back to Fri so I'll have fresher legs for my saturday cardio?
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10-03-2010, 10:31 AM | #4693 | |
5 3 1
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Re: Pumping Iron with Zemekone and Icehog3
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I would skip the 2 hours of cardio on Saturday and do 45 minutes of steady state cardio or something shorter but higher intensity. 2 hours is just overkill honestly. If you are just going to do steady state cardio on Saturday, legs on Friday is fine. If you plan on doing something a little more demanding I would move leg day. You can also move shoulders too Saturday and make it a 4th training day combined with cardio if you'd like to spend a little bit of time there.
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" Hope is the first step on the road to disappointment. " |
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10-03-2010, 08:29 PM | #4694 |
Have My Own Room
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Re: Pumping Iron with Zemekone and Icehog3
Spin yesterday and today for me, then I spent the afternoon running around with my wife's cousin's three boys - 3, 5 & 7.
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Formerly Malik23 |
10-04-2010, 09:35 AM | #4695 | |
I'm nuts for the place
Join Date: Oct 2008
First Name: Andrew
Location: The City of BOTL-erly Love
Posts: 2,684
Trading: (73)
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Re: Pumping Iron with Zemekone and Icehog3
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I also did 25 pushups and 60 crunches yesterday morning. Feeling good already. So tonight is chest and tri's! I'm psyched!
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10-04-2010, 09:36 AM | #4696 |
I'm nuts for the place
Join Date: Oct 2008
First Name: Andrew
Location: The City of BOTL-erly Love
Posts: 2,684
Trading: (73)
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Re: Pumping Iron with Zemekone and Icehog3
How did you like spinning? My gym offers classes and my interest is sort of up on it right now.
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10-04-2010, 11:57 AM | #4697 |
Cigar Jesus
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Re: Pumping Iron with Zemekone and Icehog3
My most recent goal was to bench my body weight or more...
Current weight: 141.5lbs Todays max bench press: 145lbs I DID IT!!!!!!!!! Obviously, only one time, but that I could do it at all ****ing rocks! The owner of the gym was walking by and saw me... asked me if I needed someone to spot. Perfect timing, too. Now I'm gonna focus on doing sets more. I just REALLY wanted to do that one time and I have now. Also, got chest flys on the machine at 168lbs (after all the free weight stuff) and was able to do it around 5 times. Tried 180 and couldn't even move it because I was spent by then. Today was a good day! Last edited by DBall; 10-04-2010 at 12:11 PM. |
10-04-2010, 12:38 PM | #4698 | |
Juan of 11
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Re: Pumping Iron with Zemekone and Icehog3
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Hit 55 push ups today. Have not missed a day in the process. Trying to take is slow +1 each day. Goal is 100 - then maybe we branch out to other types of exercise.
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Communities Not Commodities. Punctuation challenged, but trying. Proud winner of phase 1 of the Weight loss contest |
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10-04-2010, 01:03 PM | #4699 | |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
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Good work to Dave and Dan for the progression!
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I'm not antisocial, I just think people are stupid. |
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10-04-2010, 09:08 PM | #4700 |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3
Nice progress Dave and Dan keep on going guys!
I'm completely switching it up this week. Did 100 reps of deadlifts with 135 with 2 45 second breaks at 50 and again at 90. Followed by 100 reps of bent over row with 100 pounds. I needed more breaks for the bent over rows 4-1 minute breaks at 30, 50, 75, 85. Went on to pull ups and crapped out after 10 reps. The first 3 reps were brutal, 4-9 seemed normal and by the time I squeezed out the 10th I figured there would be no way of getting 100 or even 50 for that matter. I know I'm going to feel it tomorrow..
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