Pumping Iron with Zemekone and Icehog3

[icehog3]

Do you do dumbbell extensions behind your head?

[Chainsaw13]

Originally Posted by icehog3

Do you do dumbbell extensions behind your head?

Yes, seated on my bench, both arms at the same time with one dumbbell with 30-35lbs. Three sets of 10-12. Then three sets of kickbacks, 10-12 reps, about 12.5-15 lbs.

[Chainsaw13]

That's part of the routine, along with chest and shoulders on the same day. Alternate workouts are back, biceps. Off days are my running days, usually 4-8 miles. Sunday's are rest day.

[icehog3]

Triceps tend to be one of the tougher areas to firm up when one was formerly overweight, Bob. Your body may have become accustomed to the routine and doesn't respond to it well any more. When you join a gym you will have more options with cables, barbells and benches, and one of us can suggest some additional exercises then

[Chainsaw13]

Thanks Tom. Ive only just started so I know I shouldn't see results yet. Just wanted to see if I'm at least doing the right exercise with the equipment I have. Time to start looking for a gym when I get home. I have a couple of local friends I can hook up with and give their gyms a try and see what works for me. Would you suggest using a trainer to get started?

[icehog3]

Originally Posted by Chainsaw13

Thanks Tom. Ive only just started so I know I shouldn't see results yet. Just wanted to see if I'm at least doing the right exercise with the equipment I have. Time to start looking for a gym when I get home. I have a couple of local friends I can hook up with and give their gyms a try and see what works for me. Would you suggest using a trainer to get started?

Trainers are quite pricey, Bob, maybe you could pay one for a couple sessions just to show you the movements? Hopefully you can be self-motivated to train, and just rely on them to get you started. If your friends are into it, they might be able to get you started (and for free!) as well.

The only dumbbell movement I really do for triceps are the extensions behind the head. Never got a thing out of kickbacks. Most of my work consists of close grip benching, skull crushers, narrow dips (and sometimes weighted bench dips), and cable work. I am sure some of the other guys here have additinal exercises they can suggest.

[Chainsaw13]

Thanks again. I was hoping my friends could help me out as your right, trainers are expensive.

[Stephen]

Originally Posted by GreekGodX

Excess protein is just as easily turned into fat.

Not to mention it can put an additional strain on your kidneys. Just remember that when upping the protein, up the hydration.

[Stephen]

Originally Posted by icehog3

The only dumbbell movement I really do for triceps are the extensions behind the head. Never got a thing out of kickbacks. Most of my work consists of close grip benching, skull crushers, narrow dips (and sometimes weighted bench dips), and cable work. I am sure some of the other guys here have additinal exercises they can suggest.

Skull crushers, weighted dips, pushdowns, close grip bench. Tom pretty much nailed it. I'd also suggest tricep push ups, or sometimes called diamond push ups.

[Chainsaw13]

Originally Posted by Stephen

Skull crushers, weighted dips, pushdowns, close grip bench. Tom pretty much nailed it. I'd also suggest tricep push ups, or sometimes called diamond push ups.

Quite familiar with the diamond pushups. Love those. Just need to add back into the routine. Been looking up the skull crusher. Looks like fun.

[bonjing]

Question for you guys, I have been working out again (now that I have time), My friend and I always have been going higher in weight during reps, example dumbbell press 65*12, 70*10, 80*10, 85*8; now I'm just going 65lbs for all reps. slowly moving up in weight as I get stronger. What would be best to build strength and muscle? or does it even matter

[icehog3]

Different ways for different people, Greg, and after almost 35 years of lifting I am still learning what works best for me. Pick a program and only stick with it until you plateau, then change things up. To build muscle, you have to use a bit of weight, so with your current program I would pick a weight I could do for sets of 6 to 8 reps rather than something higher than 12.

[bonjing]

Thank you sir!

[Devanmc]

got a new PR today.

210lb with 1rep max dead-lift. 7 sets with ample rest period.

I got 1 in at 215 but my back gave a bit so im not counting it.

[mosesbotbol]

Originally Posted by bonjing

Question for you guys, I have been working out again (now that I have time), My friend and I always have been going higher in weight during reps, example dumbbell press 65*12, 70*10, 80*10, 85*8; now I'm just going 65lbs for all reps. slowly moving up in weight as I get stronger. What would be best to build strength and muscle? or does it even matter

If you want to build muscle, concentrate on form and working the muscle. Weight is weight and you can only lift what you can, but strict form with full muscle range and contraction is critical.

For instance, most people have generally horrible form when curling because proper form knocks the total weight down a lot. Ever use the an Arm Blaster or curl with back against the wall?

[icehog3]

Off the DogCrapp workout for a few weeks, I was starting to plateau on several of the exercises and decided to add some more volume and reps for a few weeks. Reps are up at lower weights, so I am satisifed. I will go back to the DC next month, starting where I left off.

Caught a crappy summer cold in March (lol, been 80*+ here the last couple weeks), so I have skipped two workouts. Undecided if I will give it a go tomorrow, or take another day off.

[GreekGodX]

Originally Posted by icehog3

Off the DogCrapp workout for a few weeks, I was starting to plateau on several of the exercises and decided to add some more volume and reps for a few weeks. Reps are up at lower weights, so I am satisifed. I will go back to the DC next month, starting where I left off.

Caught a crappy summer cold in March (lol, been 80*+ here the last couple weeks), so I have skipped two workouts. Undecided if I will give it a go tomorrow, or take another day off.

Same thing happened with me on DC, Pops. Took off a few days then switched to more volume and (what I think is the key coming off of DogCrapp) lifting explosively. My muscles hated it at first because of all the grinding lifts done in DC, but now it is like my body just takes everything I eat and it goes directly to the right places. Very noticeable pumps.

[Bill86]

Do you guys get use to the effects of preworkouts? After a tub of DS Craze about 3/4 through it the effect was much less. I took 2 scoops the entire time on it.

Trying Cellucor C4, took 2 scoops 5 minutes ago and I'm already starting to feel it. Much quicker than Craze (which said 40-45 minutes), C4 says 20-30 minutes.

Would it be a good idea to buy like 3-4 different preworkouts and use them each once a week, or how do you not get use to them? I really don't want to go into taking more than 2 scoops. I've heard of people taking 3 scoops but usually they have 50+ pounds on me. It also becomes quite a bit more expensive if you take 3 or more scoops.

[hammondc]

Originally Posted by mosesbotbol

For instance, most people have generally horrible form when curling because proper form knocks the total weight down a lot....

THIS! I drives me nuts to see the guy banging out 75s on bicep curls but his entire body is moving back and forth by 1ft. This and your back coming off the bench for bench press.

[hammondc]

While I am typing. I figure I could ask you folks about a few new exercises for chest. I quit the gym to work out at home and I have a pretty solid collection of dumbells going. Bis and Tris are coming a along nicely. What can I thrown in to advance chest development?

Current chest exercises
Lots of pushups - Millitary, standard, wide, decline
Chest press - incline and flat. Bench will not do decline
Flys on the bench

I have been doing pull-ups too. Is there any chest development in that? Seems like mostly shoulders, Bis, back.