Pumping Iron with Zemekone and Icehog3

[BigFrank]

Originally Posted by DavenportESQ

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)

We call em dead stops. Havent done them in awhile.

Heres a video if I am thinking about what you are
http://www.youtube.com/watch?v=PkM4Do6a4V8

When u box squat are you coming to a dead stop?

[Mugen910]

3 Miles one the treadmill tonite...I actually was cruising and comfortable

time to eat...

[icehog3]

Today was back....

Wide grip pull-ups....started with a set of 19, and kept going until I could only get 8 for a set.

T-Bar Rows.....from 4 plates to 6 plates for reps.

Cable Rows.....300 for reps.

One Arm Rows....135s up to 180s.

I think I earned a cigar after work tonight.

Keep on sweating, Gents!

[Chris.]

decline bench with a wide grip is KILLER. Almost no range of motion for me, but it destroys my pecs. I love it!

[The Professor]

Originally Posted by icehog3

Today was back....

Wide grip pull-ups....started with a set of 19, and kept going until I could only get 8 for a set.

T-Bar Rows.....from 4 plates to 6 plates for reps.

Cable Rows.....300 for reps.

One Arm Rows....135s up to 180s.

I think I earned a cigar after work tonight.

Keep on sweating, Gents!

I love how your one arm rows are heavier than a lot of folks' bbell rows.

You're a monster, Admiral ... and I mean that in the absolutely BEST of way.

Tomorrow is an off day. If I'm feeling up to it, though, I'll probably do some ab work ... and maybe some grip work. We'll see.

[icehog3]

Enjoy the day off, Dokk!

Tomorrow is a leg day for me, but I think I will stick to the presses tomorrow, and maybe throw in some shoulder work.

[The Professor]

Originally Posted by icehog3

Enjoy the day off, Dokk!

Yeah, about that whole "off" thing. Um ... I kind of, uh, er ... I "trained intuitively." And today, my intuition told me after I did some back stretches to work abs. Hard.

Cable rope crunches: 200lbs, 4 sets to failure (20-15-10-12)
Landmines: 35lb plate, 4 sets to failure (10-9-9-10)
Knee raises (on a captain's chair): 3 sets to failure (20, 15, 11)
Pull-down abs: 105lbs, 2 or 3 sets to failure (can't remember; failure = 9ish today).

I thought about doing some cardio after this; but I was feeling like I got punched in the stomach and might lose my White Flood, so I stopped. Felt good to get in there and tear up my gut. It always makes me smile, too, because I've got pretty strong abs compared to a lot of the mirror boys in my gym ... mine just takes the form of a keg rather than a 6-pack.

first time doing landmines today. That's a mean-assed exercise that really hits your obliques and gives your lats and even delts a nice stretch. It's definitely going to get a regular spot in my rotation.

Lift well today, Admiral and all!!!!!

[DavenportESQ]

Originally Posted by BigFrank

We call em dead stops. Havent done them in awhile.

Heres a video if I am thinking about what you are
http://www.youtube.com/watch?v=PkM4Do6a4V8

When u box squat are you coming to a dead stop?

Yes I am coming to a dead stop. Pausing then really exploding of the box. Great for working the same thing as your "dead stops" power out of the hole. I like them too because you dont need to mass load to gain huge power output

[Mugen910]

Originally Posted by The Professor

first time doing landmines today. That's a mean-assed exercise that really hits your obliques and gives your lats and even delts a nice stretch. It's definitely going to get a regular spot in my rotation.

Landmines? Is that like the alligator crawl?

I think I ate to faster after my run last night...It feels like the turkey club is stuck just above my stomach and won't move!

I see a lot of guys at the gym carry around a gallon of water..necessary..if so then why?

[icehog3]

Originally Posted by Mugen910

Landmines? Is that like the alligator crawl?

I think I ate to faster after my run last night...It feels like the turkey club is stuck just above my stomach and won't move!

I see a lot of guys at the gym carry around a gallon of water..necessary..if so then why?

Good to drink water during the workout, especially if you supplement before hand...though I think a gallon is huge overkill, Bao. If I need more water I just head to the drinking fountain and refill my 20 oz bottle.

Nice job wailin' on the abs today, Dokk.

[The Professor]

Originally Posted by Mugen910

Landmines? Is that like the alligator crawl?

I think I ate to faster after my run last night...It feels like the turkey club is stuck just above my stomach and won't move!

I see a lot of guys at the gym carry around a gallon of water..necessary..if so then why?

Here's a landmine: http://youtube.com/watch?v=TG0mgmuuIiY

As for the water thing, I just go to the fountain regularly between sets. Sometimes I bring Gatorade (on leg day and sometimes back day for the carbs); but otherwise, I just make sure to drink probably about a gallon of water over the course of the day. I use a Nalgene bottle, which is 1 quart. 4 of those a day does me right.

[The Professor]

Originally Posted by DavenportESQ

Yes I am coming to a dead stop. Pausing then really exploding of the box. Great for working the same thing as your "dead stops" power out of the hole. I like them too because you dont need to mass load to gain huge power output

So ... is the video that Frank posted the exercise you were telling me to do? I'm still confused Dave. For a Dokk, I'm not very smart.

[Mugen910]

Originally Posted by The Professor

Here's a landmine: http://youtube.com/watch?v=TG0mgmuuIiY

That looks awesome!!! yaay...new exercise added!

[DavenportESQ]

Originally Posted by The Professor

So ... is the video that Frank posted the exercise you were telling me to do? I'm still confused Dave. For a Dokk, I'm not very smart.

Do both! hah I have seen them done both ways

other times where they set the pins to a certain range of motion


Either way is good, but you will have to find out which one you like better and which one suits your gym better.

I like to think about being more dynamic in everything I do just because being dynamic is much much more sport specific for what I do.

For being a grad student, im not very smart

[BigFrank]

Bao, here is what I chug my workout mix in.
This picture is the 20 oz one, they sell a 32 ounce one. Check your local store, preferably not WalMart.

[The Professor]

Originally Posted by DavenportESQ

Do both! hah I have seen them done both ways

other times where they set the pins to a certain range of motion


Either way is good, but you will have to find out which one you like better and which one suits your gym better.

I like to think about being more dynamic in everything I do just because being dynamic is much much more sport specific for what I do.

For being a grad student, im not very smart

Thanks for the clarification, Bro. One of these days, I need to come to SC and have you show me a thing or two in person. I'd love to train for a day at your Sorinex gym.

Today was another high-intensity day for me. Not sure what the deal is this week. I've just felt more focused, driven, etc. Maybe it's the new music, maybe it's being back in my regular routine finally, maybe it's just a combination of various factors.

Today was a back day, with focus on explosiveness and speed. I almost puked a few different times ... probably in part because of my ab day yesterday. After some stretches and warmups, I got started on my 1-hour session....

Close natural grip T-bar: 1p x 10, 2p x 10, 3p x 8, 3p x 8, 3p x 8
Medium natural grip T-bar: 2p x 10, 2 p x 9
Wide grip T-bar: 2p x 10

Barbell rows: 135 x 12, 10, 12

1-arm dbell rows: 70 x 8, 8, 8

Deadlifts: 225 x 10, 8, 8, 10

Snatch-grip deads: 135 x 10, 10, 10

Not even close to heaviest weight for me, but it was an intense session focused on speed, explosiveness, and form. I feel wasted.

Probably just cardio tomorrow. I really do need a rest day. Saturday and Sunday will be totally off, too, since I'll be in OH without a place to lift. Do some extra reps for me this weekend, please.

[icehog3]

Great workout, Dokk!

I am off today, but I have your reps covered over the weekend.

[The Professor]

Originally Posted by icehog3

Great workout, Dokk!

I am off today, but I have your reps covered over the weekend.

Thanks, Brother.

[Stig]

Just got back into the gym this passed week after almost 4months away due to a shoulder and neck injury. First week back SUCKS!!!!! First day back working chest on the wire machine and I was only able to get 30 pounds on each arm putting me about 90 pounds per arm off where I was. Going to be a long slow trip back. Worked legs for the first time since I was out 2 nights ago and they are still screaming at me. Not even close to the sets I was doing 4 months ago, only got to 900 lbs. on the leg press before my legs turned to jello. Not to mention the weight I put on while sitting home on my couch for a month. Well I guess I will just need to get back in a little more often.

[Mugen910]

2nd day of no activity...my stomach is killing me! My Dr. buddy says it might be reflux and to let it pass. I need to gym it up soon.