Pumping Iron with Zemekone and Icehog3

[Adriftpanda]

Did some deads today, well it was basically all I did today.

12x 8-5 with decent rest time (2-3 minutes)
Front squats 3x5
BB front presses 3x8

And finished off with some ab work. This gym was gross, felt like a sauna. Packed house and the heaviest db that they had were 100. Guess I'm spoiled at my regular gym.

[Adriftpanda]

Originally Posted by Robulous78

Haven't asked, Need to get on a decent free-weight plan, so far just rocking the dumbbells... I can do 40 reps @ 20lbs in almost any form, what weight should I start at on the bench?

Nightly routine has consisted of the following,
Warm up- stretches w/ 4 20 sec planks

60 BW Calf raises
30 sit ups
2 sets of 30 BW squats (60)

3 sets of the following (30 total reps each) w/20lb bells,
10- Over head presses
10- Isolated curls
10- Behind the head tricep extentions

I don't have access to many other dumbbells unless I am at the gym, what else could/should I be doing with my 20's?

Plenty. What's your goal? Anything you want to accomplish?

[icehog3]

Back today, went heavy and intense.

T-bar rows, 6 rep sets at 270 and 1 set at 315

Barbell rows, 4 rep sets at 275 and 1 set at 315

Pull-ups, 7 sets to failure with 7 different grip widths/angles

Legs and shoulders manana.

[Adriftpanda]

Upper body day with the wife. Had a great day of training. I think this one on one off has been pretty good on my shoulders, plus my strength is there as we. Happy Saturday team.

[icehog3]

Did a nice easy arm and ab workout today after crushing my legs and shoulders yesterday.

Day off is supposed to be tomrorow, but I will hit chest and take Monday off. I'm having a wellness test with blood draws at Noon Monday and have to fast (water only) from Midnight to Noon. Don't want to hit chest (a) without some pre-workout caffeine and (b) without some post workout protein.

[Adriftpanda]

Brutal leg day. Didn't keep track how many sets we did on the rack, must have been 8+ sets.

Squats 8+? X 5
Box jumps --- kettle ball lunges 3x20
Lying leg curls 4x8
Hack squats 3x10

[Fordman4ever]

Anybody heard of the Wolverine workout? I'm about to start it next month when I deploy. My buddy has been doing it for about 6-7 weeks now and has gained 5lbs already. If I can keep it up for 60 days I'm looking to gain about 10lbs of solid muscle.

[Adriftpanda]

Originally Posted by Fordman4ever

Anybody heard of the Wolverine workout? I'm about to start it next month when I deploy. My buddy has been doing it for about 6-7 weeks now and has gained 5lbs already. If I can keep it up for 60 days I'm looking to gain about 10lbs of solid muscle.

Yeah, it was featured in Mens Fitness a couple issues ago from what I can recall. It consisted of a bunch of compound movements. But like all training, it's pointless without a meal plan. Can't grow without a good meal plan.

Chest today for me. It was nice to train with my partner again.

Flat bench 5x8-5
Incline DB 5x8
Flys using the cables 5x8-10
Pull overs 2x10

Back using Mesomorph, made me feel real good.

[icehog3]

Mesomorph fueled back day for me, Huy, heavy T-bars, Bent Over Rows, Cable Rows and Pull-ups. Used a different, even narrower grip on the T-bat today and it really tore me up nice.

[RobR1205]

Also a back day for me. Hit bent over rows, preacher curls, reverse flies, lat pull downs, barbell curls, and shrugs. Nice n sore!

[icehog3]

Sounds like a good one, Rob!

[RobR1205]

Been taking a new supplement called ZMA (zinc, magnesium, aspartate). Supposed to be good for testosterone support. Gives me one hell of a good nights sleep at night. Doesn't make you drowsy, just lets you sleep sounder without waking up in the middle of the night. Not very expensive either. I highly recommend just as a friendly suggestion to anyone looking for that in their supplement regiment.

Other than that, trying not to go too crazy with the supplements lately. Just Sntha-6 for protein, a multi every day, the ZMA, and a little bit of preworkout (usually a half dose) on days a need a little extra kick.

[icehog3]

I take both a zinc and a magnesium supplement, along with B, C, D vitamins, fish oil and Acetyl-L Carnitine. Rob, do you know what the aspartate does?

[RobR1205]

Here's the article for ZMA. It does a good job explaining the three ingrediants. I know, I know, it's from wiki, but I trust that more than a supplement site's description, since most of the time they try to make their product sound better than it really is.
http://en.wikipedia.org/wiki/ZMA_%28supplement%29

And here's, in my opinion, a slightly more exaggerated description of the supplement, but essentially the same information.
http://www.bodybuilding.com/fun/top-...u-need-zma.htm

[RobR1205]

A description of Aspartates:
http://www.webmd.com/vitamins-supple...ame=ASPARTATES

Here's the Supplement Facts in case you were curious, Tom.

[Adriftpanda]

Syntha 6 is overpriced and crap imo.

[icehog3]

Thanks Rob.

[RobR1205]

Originally Posted by Adriftpanda

Syntha 6 is overpriced and crap imo.

Depends where you get it from. It can be quite expensive in most places, but I buy it in ten pound bags at a very good price. Also, it's the best tasting protein I've tried so far. I actually just bought another ten pound bag, this time of ON Gold Standard Whey. Just waiting to finish the Sytha-6 first.

What protein do use Huy?

[Adriftpanda]

Oh man, my apologies Rob. I guess the way I wrote it came out as being snotty. I guess I could have worded it a bit different.

Syntha 6 is over priced and they use a lot of fillers. I was given a 2.5lb to try for free. Tasted great, but for me personally, too many calories (considering I use 2 scoops of whey for post).Also, it's 44g a scoop and you only get 22g of protein. I prefer my calorie intake from meals over liquid. I guess it would be good if you're bulking.

Currently, I'm using Iso-100 by Dymatize.

[icehog3]

Got to the gym with zero gas after late night hockey and ilittle sleep. Still ended up with a pretty good shoulder workout, up to 225 on the seated militarys for reps and 455 on the shrugs. All with olny a couple sips of my PW mix, my guess is I am going to be very tired by the time I get off work tonight.