Pumping Iron with Zemekone and Icehog3

[The Professor]

Originally Posted by Mugen910

Well I like this idea but my problem is making sure it's calories and not just fat! Oh how I love the fatty foods.

Add in lean proteins and complex carbs. I know it's easier said than done. But what about eating some well-made jerky (ideally a turkey jerky that hasn't been soaked in sugar; but beef would be good too given the amount of exercise you're doing)? What about adding some whole grains in (oats post-workout, brown rice with lunch, etc.)?

I hear you on the love for fatty foods, though. That's why I have a keg rather than a six-pack.

[The Professor]

Originally Posted by BigFrank

I do them right at parallel. I havent been using %'s when box squatting. Its usually 225-315-365-405. But I would work around 60-70%.


Eat out twice a week problem solved. Nothing better than on the way home from leg day to pop in taco bell!!!

When you box squat, do you do high sets, low reps (westside style; e.g., 10 sets of 2)?

Mmmmm ... Taco Bell. Now I'm craving a sack of soft tacos.

[BigFrank]

He could just add in some peanuts, peanut butter or almonds with a couple of meals. Hell thats an easy and healthy 500 calories a day.

[BigFrank]

Originally Posted by The Professor

When you box squat, do you do high sets, low reps (westside style; e.g., 10 sets of 2)?

Mmmmm ... Taco Bell. Now I'm craving a sack of soft tacos.

No its more high rep right now. The program I am using at the moment has box squats as a strictly assistance exercise. So it's reps of 10.

burrito supremes!!!

[Mugen910]

Originally Posted by The Professor

Mmmmm ... Taco Bell. Now I'm craving a sack of soft tacos.

Originally Posted by BigFrank

burrito supremes!!!

I hate you both!!! Stop pushing me to find the closest Taco Bell!

I have oatmeal in the AM with a banana..lunch is random (bad food from local sub shops)..Dinner is usually breaded chicken fillets or something with rice..

I'll see if last night was just a once a week thing. I can deal with extra rest once a week.

[BigFrank]

Originally Posted by Mugen910

I hate you both!!! Stop pushing me to find the closest Taco Bell!

I have oatmeal in the AM with a banana..lunch is random (bad food from local sub shops)..Dinner is usually breaded chicken fillets or something with rice..

I'll see if last night was just a once a week thing. I can deal with extra rest once a week.

I think that your problem is right there. Ya need to eat more bro. Def try to get some protein down in the morning. Also adding another meal / snack would be ideal. Also pack a lunch!

[Mugen910]

I've never been accused of not eating enough. When I wrote this down though it does seem like I don't eat enough..come to think of it, why the F am I not losing any weight then? It's been about a month and I don't feel like I've trimmed any fat off.

[icehog3]

Originally Posted by The Professor

In terms of getting under the weight, one thing I was going to do was add standing smith machine calf raises back in. That gets me under 315+ in a working kind of way. The smith will take out some stabilizers, though; so maybe I should just get under it on the rack and lift off, step back, re-rack, and repeat. My calves don't really need to get any bigger, anyway.

Absolutely take it off the rack, Dokk. Big difference in having a weight on your back out of the rack at opposed to being under it in the Smith machine.

[BigFrank]

Originally Posted by Mugen910

I've never been accused of not eating enough. When I wrote this down though it does seem like I don't eat enough..come to think of it, why the F am I not losing any weight then? It's been about a month and I don't feel like I've trimmed any fat off.

Gotta eat more often to drop the weight biggest mistake Im sure most guys here see. People at less in an effort to lose weight. Eat more, just worry more about quality and content. You would be surprised. You can eat 6-7 times a day very healthy and drop a ton of fat.

[King James]

first day of practice tonight.... wish I didn't hit legs so hard yesterday haha

[DavenportESQ]

Originally Posted by icehog3

Absolutely take it off the rack, Dokk. Big difference in having a weight on your back out of the rack at opposed to being under it in the Smith machine.

I like the way you are thinking, but worry about actually walking the weight out off the hooks. thats where things get dangerous


I've never done this but heard it done by a lot of high level elite track athletes...

Set the hooks, pins whatever you squat off of at a height that makes your hamstrings parallel. Tighten up get ready and just do Rack squats. Stand up with the weight then return to hooks. Easy way to do Heavy loading minus the safety of actually going down etc.

I saw above people talking about box squats....When I do mine I use about 50% of max. I work on squatting onto the box then exploding off it. I try and bend the bar by driving up so fast, most times I actually will drive up off my heels, which gives my calfs a nice workout too (all while maintaining good technique of course)

[The Professor]

Originally Posted by BigFrank

No its more high rep right now. The program I am using at the moment has box squats as a strictly assistance exercise. So it's reps of 10.

burrito supremes!!!

Phuuuuuuuuuuuk ... I LOVE burrito supremes. Damn you ... I'm gonna have to make a run for the border. I'm effin hungry now! LoL!

I'll give the high rep box squat a run next leg day.

Originally Posted by BigFrank

I think that your problem is right there. Ya need to eat more bro. Def try to get some protein down in the morning. Also adding another meal / snack would be ideal. Also pack a lunch!

Originally Posted by icehog3

Absolutely take it off the rack, Dokk. Big difference in having a weight on your back out of the rack at opposed to being under it in the Smith machine.

You are as wise as you are monstrously strong, Admiral.

[icehog3]

Originally Posted by The Professor

You are as wise as you are monstrously strong, Admiral.

I'm a lightweight.

[The Professor]

Originally Posted by icehog3

I'm a lightweight.

Yeah ... and I'm skinny.

[icehog3]

Originally Posted by The Professor

Yeah ... and I'm skinny.

Let's ride bikes!

[The Professor]

Originally Posted by DavenportESQ

Set the hooks, pins whatever you squat off of at a height that makes your hamstrings parallel. Tighten up get ready and just do Rack squats. Stand up with the weight then return to hooks. Easy way to do Heavy loading minus the safety of actually going down etc.

I'm not sure I entirely understand. So you're starting in the hole and exploding up, right? But you have to go back down again, don't you? Or are you saying to set the power rack safety arms up high and just stand up and down with maybe a 4-6" range of motion?

Originally Posted by DavenportESQ

I saw above people talking about box squats....When I do mine I use about 50% of max. I work on squatting onto the box then exploding off it. I try and bend the bar by driving up so fast, most times I actually will drive up off my heels, which gives my calfs a nice workout too (all while maintaining good technique of course)

Interesting. I like the imagery. How many sets/reps at 50% do you do?

[DavenportESQ]

Originally Posted by The Professor

I'm not sure I entirely understand. So you're starting in the hole and exploding up, right? But you have to go back down again, don't you? Or are you saying to set the power rack safety arms up high and just stand up and down with maybe a 4-6" range of motion?


Interesting. I like the imagery. How many sets/reps at 50% do you do?

Ya. I thought that would be hard to understand after I read it......

You do it with 4-6 inchs ROM

I like to do between 6-9 sets of 2/3 reps....A lot has to do with how I am feeling. If I am feeling good and moving the weight I will keep going upto 9 sets. If I am moving like a dinosaur I will just work the 6 sets

Hope that helps

[The Professor]

Originally Posted by DavenportESQ

Ya. I thought that would be hard to understand after I read it......

You do it with 4-6 inchs ROM

I like to do between 6-9 sets of 2/3 reps....A lot has to do with how I am feeling. If I am feeling good and moving the weight I will keep going upto 9 sets. If I am moving like a dinosaur I will just work the 6 sets

Hope that helps

It does. Thanks. One more/final point of clarification: the 4-6in ROM is from an almost standing position, right? Or are you talking about starting from down in the hole/parallel?

[PeteSB75]

Originally Posted by Mugen910

I've never been accused of not eating enough. When I wrote this down though it does seem like I don't eat enough..come to think of it, why the F am I not losing any weight then? It's been about a month and I don't feel like I've trimmed any fat off.

If you are more than about 500cal/day less that what you are using, your body goes into starvation mode and stores everything. Don't forget to add in calories from any protein shakes/bar or other supplements you may be taking to that total.

You can find some good resources here to determine how many calories YOU should be consuming on a daily basis to maintain your weight. Nutrition calculators are listed about halfway down the page. You can adjust from there whether you want to gain or lose. You should check in with that figure regularly during big changes in body composition and/or activity.

[Mugen910]

Originally Posted by PeteSB75

If you are more than about 500cal/day less that what you are using, your body goes into starvation mode and stores everything. Don't forget to add in calories from any protein shakes/bar or other supplements you may be taking to that total.

You can find some good resources here to determine how many calories YOU should be consuming on a daily basis to maintain your weight. Nutrition calculators are listed about halfway down the page. You can adjust from there whether you want to gain or lose. You should check in with that figure regularly during big changes in body composition and/or activity.