Pumping Iron with Zemekone and Icehog3 - Page 28

cvm4 · 12-06-2008, 08:03 AM

Chest and cardio today.

Starscream · 12-06-2008, 11:03 AM

Quote:

Originally Posted by BigFrank

Hey gotta start somewhere right?

You could toss in some kickbacks or extensions for triceps, maybe 1 arm rows too.

Thanks. Hope to be in the gym by first of the year. I'll add those to my routine at home for now.

The Professor · 12-06-2008, 11:52 AM

Since I'm gonna be traveling for a few days (with no weights), I did some posterior chain work today and a little bis

Close-stance Good Mornings 3x10 @ 135
Deadlifts 10x135, 10x225, 6x315, 1x365, 5x315, 10x225
Straight-bar Curls 10x60; 10x70

Genetic Defect · 12-06-2008, 11:57 AM

Quote:

Originally Posted by The Professor

Since I'm gonna be traveling for a few days (with no weights), I did some posterior chain work today and a little bis
Close-stance Good Mornings 3x10 @ 135
Deadlifts 10x135, 10x225, 6x315, 1x365, 5x315, 10x225
Straight-bar Curls 10x60; 10x70

woo-hoo

12-06-2008, 01:20 PM

Leg curls [15 12 10 8 8]x130
Leg Extensions [8 8 8]x190
Hack Squats [8 8]x310 [8]x290
Inverted pull-ups (legs on bench) [12 12 12 12]
Close in cable pull-downs [12 12 12 12]x150
Barbell Curls [8 8]x70 8x60 (form started to fall apart so I went lower)

Now off to get fuel in me and my truck...

BigFrank · 12-07-2008, 10:50 AM

Another off day for me. Nothing special.

http://www.elitefts.com/

25% off belts, wraps, wrists wraps, suits etc. Figured I would let ya guys no. If anyone is in the market for some wraps or a nice belt, wouldnt be a bad idea to grab some.

icehog3 · 12-07-2008, 11:16 AM

Quote:

Originally Posted by BigFrank

Another off day for me. Nothing special.

http://www.elitefts.com/

25% off belts, wraps, wrists wraps, suits etc. Figured I would let ya guys no. If anyone is in the market for some wraps or a nice belt, wouldnt be a bad idea to grab some.

Thanks Frank, I am actually looking for some new straps.

Off day for me too....had some unexpected stuff come up yesterday and spent a long day with family. I am just too pooped to pop.

King James · 12-08-2008, 03:07 AM

is exam week this week so am not going to be able to go as many days as I would like. Hopefully get to gym at least twice, maybe 3 times this week

icehog3 · 12-08-2008, 10:19 AM

I am getting my arse in gear to go now...still tired, but I gotta hit it hard today.

Jimmy, good luck on the exams!

s15driftking · 12-08-2008, 10:21 AM

heres a wierd thing... the ysay to do armes and chest only every other day... but even everyohter day i dont get the explosion on the "would be" every other day... its almost like i have to wait 4 days before i get a good explosion....

DavenportESQ · 12-08-2008, 10:38 AM

I am feeling a little of last night still, will have to take some sort of supplement to get me fired up to go

icehog3 · 12-08-2008, 10:41 AM

Quote:

Originally Posted by DavenportESQ

I am feeling a little of last night still, will have to take some sort of supplement to get me fired up to go

Kick some arse, Brother!

Starscream · 12-08-2008, 11:35 AM

Any suggestions for soreness in legs after workout? It's been three days and my thighs are still killing me. Stretching them out every so often, but the pain doesn't lighten much.

s15driftking · 12-08-2008, 11:48 AM

Quote:

Originally Posted by andysutherland

Any suggestions for soreness in legs after workout? It's been three days and my thighs are still killing me. Stretching them out every so often, but the pain doesn't lighten much.

have you not worked those specific muscles out in a while? if so,they will be sore for a while...

it's like this, run on a treadmill every day and you'll hardly be sore..

Go play (low contact) flag football for an hour and you will hurt for three days.... because you are working otu muscles you never knew existed!!

Starscream · 12-08-2008, 11:50 AM

Quote:

Originally Posted by s15driftking

have you not worked those specific muscles out in a while? if so,they will be sore for a while...

it's like this, run on a treadmill every day and you'll hardly be sore..

Go play (low contact) flag football for an hour and you will hurt for three days.... because you are working otu muscles you never knew existed!!

Been a loooong time.

BigFrank · 12-08-2008, 05:11 PM

Quote:

Originally Posted by andysutherland

Any suggestions for soreness in legs after workout? It's been three days and my thighs are still killing me. Stretching them out every so often, but the pain doesn't lighten much.

Read this article, trust me. Foam Rollers.

http://www.t-nation.com/free_online_...r_for_10_bucks

Genetic Defect · 12-08-2008, 05:12 PM

Quote:

Originally Posted by BigFrank

Read this article, trust me. Foam Rollers.

http://www.t-nation.com/free_online_...r_for_10_bucks

isn't that like reading a magazine?

BigFrank · 12-08-2008, 05:14 PM

Felt sluggish today. Standing around in the cold at work will most likely do that. Anyways, blasted some bench.
Flat Bench
400x3 400x3 400x5 (had to struggle with the last rep, hurt my lower back a little)
Incline Press
325x5 325x10
Dips
BW+100x5x3
V bar press downs
8 marker on stack x 20 x 2
Crunches 25 x 3

Shoulder was bugging me today, switched to a narrow grip and pushed through. After my workout I did some foam roller work on my shoulder and lower back. I need to spend more time with the foam roller and stretching.

BigFrank · 12-08-2008, 05:15 PM

Quote:

Originally Posted by Big Vito

isn't that like reading a magazine?

Nope.
#1 It's free
#2 It's actually good information. Not 10 new tips to build big biceps. LOL

Sites like that are why I am anti magazine. Better information and its free.

Genetic Defect · 12-08-2008, 05:17 PM

Quote:

Originally Posted by BigFrank

Nope.
#1 It's free
#2 It's actually good information. Not 10 new tips to build big biceps. LOL

Sites like that are why I am anti magazine. Better information and its free.

12-06-2008, 08:03 AM	#541
cvm4 Still Watching My Back Join Date: Nov 2008 Location: Jackson, MS Posts: 70 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 Chest and cardio today.

12-06-2008, 11:52 AM	#543
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 Since I'm gonna be traveling for a few days (with no weights), I did some posterior chain work today and a little bis Close-stance Good Mornings 3x10 @ 135 Deadlifts 10x135, 10x225, 6x315, 1x365, 5x315, 10x225 Straight-bar Curls 10x60; 10x70

12-06-2008, 01:20 PM	#545
zonedar Guest Posts: n/a	Re: Pumping Iron with Zemekone and Icehog3 Leg curls [15 12 10 8 8]x130 Leg Extensions [8 8 8]x190 Hack Squats [8 8]x310 [8]x290 Inverted pull-ups (legs on bench) [12 12 12 12] Close in cable pull-downs [12 12 12 12]x150 Barbell Curls [8 8]x70 8x60 (form started to fall apart so I went lower) Now off to get fuel in me and my truck...

12-07-2008, 10:50 AM	#546
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 Another off day for me. Nothing special. http://www.elitefts.com/ 25% off belts, wraps, wrists wraps, suits etc. Figured I would let ya guys no. If anyone is in the market for some wraps or a nice belt, wouldnt be a bad idea to grab some.

12-08-2008, 03:07 AM	#548
King James Regard Me! Join Date: Oct 2008 First Name: Jim Location: Dark Side Of The Moon Posts: 2,565 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 is exam week this week so am not going to be able to go as many days as I would like. Hopefully get to gym at least twice, maybe 3 times this week __________________ Mob Herfin' Since 2006

12-08-2008, 10:19 AM	#549
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 I am getting my arse in gear to go now...still tired, but I gotta hit it hard today. Jimmy, good luck on the exams! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-08-2008, 10:21 AM	#550
s15driftking Go Browns! Join Date: Nov 2008 First Name: Bobby Location: Columbus Ohio Posts: 2,763 Trading: (16)	Re: Pumping Iron with Zemekone and Icehog3 heres a wierd thing... the ysay to do armes and chest only every other day... but even everyohter day i dont get the explosion on the "would be" every other day... its almost like i have to wait 4 days before i get a good explosion.... __________________ diamonds/guns

12-08-2008, 10:38 AM	#551
DavenportESQ Vaya Con Dios Join Date: Oct 2008 First Name: David Location: Chicago Posts: 787 Trading: (15)	Re: Pumping Iron with Zemekone and Icehog3 I am feeling a little of last night still, will have to take some sort of supplement to get me fired up to go __________________ I was gambling in Havana I took a little risk Send lawyers, guns and money

12-08-2008, 11:35 AM	#553
Starscream Knowhutimean, Vern? Join Date: Oct 2008 First Name: Andy Location: In a little town somewhere in the USA Posts: 10,237 Trading: (4)	Re: Pumping Iron with Zemekone and Icehog3 Any suggestions for soreness in legs after workout? It's been three days and my thighs are still killing me. Stretching them out every so often, but the pain doesn't lighten much. __________________ Insert quote here.

12-08-2008, 05:14 PM	#558
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 Felt sluggish today. Standing around in the cold at work will most likely do that. Anyways, blasted some bench. Flat Bench 400x3 400x3 400x5 (had to struggle with the last rep, hurt my lower back a little) Incline Press 325x5 325x10 Dips BW+100x5x3 V bar press downs 8 marker on stack x 20 x 2 Crunches 25 x 3 Shoulder was bugging me today, switched to a narrow grip and pushed through. After my workout I did some foam roller work on my shoulder and lower back. I need to spend more time with the foam roller and stretching.

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