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12-11-2008, 05:04 PM | #601 |
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Re: Pumping Iron with Zemekone and Icehog3
I currently follow a program that has a shortened 3 day a week version. Its a little more geared towards powerlifting, but i am sure with a little tweaking it can be set up for general lifting. Let me know if ya want some details.
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12-11-2008, 05:08 PM | #602 |
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Re: Pumping Iron with Zemekone and Icehog3
Assistance work day.
I was only working out 3 days a week, but I felt like a total bum. So I bumped to 4 days a week. Thursday are more or less a borderline bullshit day. nothing superheavy mainly assistance work for bench. I do not bother to write down numbers or reps. Just kinda hit some weights, do a little HIT cardio then out of the gym. 45 minutes tops usually. Standing Military Presses DB laterals superset with hang cleans HS shrugs super set with blackouts/skull crushers kaz presses done with dumbbells pull ups hammer curls suicide sprints on a side note, I forgot to do neck work LOL. |
12-11-2008, 05:58 PM | #603 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
Don't forget next time, Frank....don't wanna get turkey neck!
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
12-11-2008, 06:47 PM | #604 |
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Re: Pumping Iron with Zemekone and Icehog3
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12-11-2008, 06:52 PM | #605 | |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
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Did upper body at home..light weights but till failure.
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I'm not antisocial, I just think people are stupid. |
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12-11-2008, 11:55 PM | #606 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
When I got married, the Men's Warehouse had to cut one of their tuxedo coats to fit me....all at no extra charge. It was pretty cool.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
12-12-2008, 06:02 PM | #607 | |
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Re: Pumping Iron with Zemekone and Icehog3
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ps open bar there and yes im getting tanked. |
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12-12-2008, 06:06 PM | #608 |
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Re: Pumping Iron with Zemekone and Icehog3
Friday Squat and Bomb Out Day
Squats 475x3 475x3 475x5(pr) ( went for a 6th rep, and hit the bottom and had nothing, crash bang boom power rack to the rescue hahahaha ) At this point I became enraged. after a 5 min swear fest, I pull my knee wraps so tight my feet were almost numb and racked 500, stood out and had nothing out of the bottom again) I quitted then. Lunges 135x10x3 Good Mornings 135x10x3 Abs 100 crunches Grip Strength Training Shitty day at the gym.hit my 3RM PR, but wanted more. Got really upset. Story of my life. |
12-13-2008, 08:00 AM | #609 |
PSHC!
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Re: Pumping Iron with Zemekone and Icehog3
what do you do for grip strength? I find my hands cramping up a lot when using heavier dumb bells and seated rows etc..usually towards the end of my workout though.
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12-13-2008, 08:29 AM | #610 |
difetosso
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Re: Pumping Iron with Zemekone and Icehog3
Chris for grip look into Captains of Crush never heard a bad thing about them.
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I'm an outcast riding into town alone I got wanderlust branded deeper than the bone |
12-13-2008, 02:50 PM | #611 | |
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Re: Pumping Iron with Zemekone and Icehog3
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Here is the website http://www.ironmind.com/ironmind/ope...nsofcrush.html Here is where I purchased mine from. http://www.flexcart.com/members/elit...lt.asp?cid=223 Here is the rating breakdown. Guide @ 60 lb. Sport @ 80 lb. Trainer @ 100 lb. No. 1 @ 140 lb. No. 1.5 No. 2 @ 195 lb. No. 2.5 No. 3 @ 280 lb. No. 3.5 No. 4 @ 365 lb. I currently train with the No.1. My grip training usually consists of 3 sets of 10 squeezes per hand. Also training without lifting straps will increase hand strength. |
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12-13-2008, 03:25 PM | #612 |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
I remember reading some time back that if you do pullups..try to incorporate regular towels. Throw them over the bar and use those to pull up onto. Your forearms will burn but the strength can pick up very fast.
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I'm not antisocial, I just think people are stupid. |
12-13-2008, 03:30 PM | #613 |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
I use to do that! One caution: it kills your forearms so much it may mess up the rest of your back/bis/pull day...
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A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
12-13-2008, 06:56 PM | #614 |
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Re: Pumping Iron with Zemekone and Icehog3
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12-13-2008, 07:13 PM | #615 |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
Slow as helll at work...
Gonna do cardio, traps, and calves after work...
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A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
12-13-2008, 09:17 PM | #616 |
PSHC!
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Re: Pumping Iron with Zemekone and Icehog3
yea I was thinking about buying the No.1 captains of crush thing. I know I probably wont be able to squeeze it in all the way but it would give me something to work up to instead of buying one I know I could squeeze all the way and having to buy a whole other set of them down the road. Thanks for the info on that guys!
Do any of you do shrugs? Do you use dumb bells for it or what? How about neck strengthening exercises?
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12-13-2008, 09:21 PM | #617 |
difetosso
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Re: Pumping Iron with Zemekone and Icehog3
When I do shrugs it was on a machine used to use barbells though
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I'm an outcast riding into town alone I got wanderlust branded deeper than the bone |
12-13-2008, 09:57 PM | #618 | |
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Re: Pumping Iron with Zemekone and Icehog3
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I am forced to do barbell shrugs because my gym's dumbbells go up only to 125. My trap training is on and off. There are a lot of other exercises for building a huge pair of traps. I have been doing a variation of the Hang Cleans which are a hybrid lift, and have noticed a big difference. Here is a good article. http://www.elitefts.com/documents/the_yoke.htm I just starting doing neck work again. I picked up a neck harness awhile back. |
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12-13-2008, 10:02 PM | #619 |
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Re: Pumping Iron with Zemekone and Icehog3
Here is the hang clean.
http://www.exrx.net/WeightExercises/...HangClean.html I only do 2 parts of this exercise. I dont put it on my chest. Its more like an upright row. But I use heavier weight and use my body to get a little english on it. |
12-13-2008, 11:35 PM | #620 | |
Vaya Con Dios
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Re: Pumping Iron with Zemekone and Icehog3
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They are a local company here in Columbia SC they make the best equipment I have ever used. Its a small family company. The man who started the Company's name is Richard. He is the first person to close the 3 gripper (20 years ago with all the certification b.s) The most recent (2008) and the Oldest (mid 50's) they have a good online forum too that talks a lot about training especially grip work. For Grip work I like the actual grip weights called "the blob" sorinexforums.com
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