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03-17-2009, 08:57 PM | #1541 |
Have My Own Room
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Re: Pumping Iron with Zemekone and Icehog3
Chest/Tris today
Flat Bench 45x10 95x5 135x5 155x5 3 sets Incline Bench 45x10 95x5 135x5 155x5 3 sets Dip assist (weight is off body weight and platform (60lbs) 150x5 135x5 120x5 3 sets Overhead tri DB extension 20x10 30x5 45x5 50x5 3 sets
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Formerly Malik23 |
03-18-2009, 09:26 AM | #1542 |
Have My Own Room
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Re: Pumping Iron with Zemekone and Icehog3
Little back work today and some explosive stuff
Close grip pulldown 120x10 135x5 150x5 3 sets DB Rows 40x10 50x5 60x5 3 sets some Rev cable flys - didn't like the cable machine for doing these, so didn't get in a good work set. Hang Cleans 95x5 105x5 115 x 2, racked the first two reps and failed on the third, so dropped back for two more sets. 105x5 2 sets Bent-over bar rows 45x10 65x5 95x5 115x5 3 sets
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Formerly Malik23 |
03-18-2009, 09:27 AM | #1543 |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
Nothing yesterday...just too damn tired from the increase in mileage. I need to find something to perk me up for the 5pm-6pm drop in energy.
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I'm not antisocial, I just think people are stupid. |
03-18-2009, 09:30 AM | #1544 |
Have My Own Room
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Re: Pumping Iron with Zemekone and Icehog3
You eating a good, big breakfast? I usually find my afternoon energy levels much better when I do.
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Formerly Malik23 |
03-18-2009, 09:36 AM | #1545 | |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
I eat small meals all day but right when the work day ends I start to nod off.
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I'm not antisocial, I just think people are stupid. |
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03-18-2009, 11:38 PM | #1548 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
Back day manana, thinking about going for broke on the T-Bar.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
03-19-2009, 07:15 AM | #1549 |
Still Watching My Back
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Re: Pumping Iron with Zemekone and Icehog3
Need to change something. I posted earlier in this thread about leaving something at the gym. Yesterday also. Ran out of time before I ran out of steam.
I vary my workout routine to some degree as to not allow any certain muscle groups get "used" to the work. Still not enough. Bumped the weight sessions up to 90 minutes, and one hour of cardio every other day. This is more or less rhetorical, but if anybody has a nice variation in their workout that they might employ occasionally, I'm listening. |
03-19-2009, 08:03 AM | #1550 | |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
First day back doing (or should I say "trying"?) shoulders after a break of several months. It sucked -- big time. I did manage to crank out 3 sets of 6-7 on smith military press at 90lbs; but that's a good click under what I used to do. Didn't even try real military presses. DB shoulder presses I only tried up to 35lbs. Did some rear delt raises, front raises, and cable rear raises ... all pretty low weight. It's going to take a lot of work to get back to where I was; but the key thing is that I *can* do it. For a long while, I couldn't even do the bar on a military press because the motion alone would hurt like a mutha. Ended up doing biceps after I gave up on shoulders ... then 20+ minutes of cardio on the recumbent. Hour was up and I was beat. |
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03-19-2009, 08:50 AM | #1551 | |
Vaya Con Dios
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
Why not try and do something more circuit based. Stuff like Cross-fit and supersetting workouts is a neat way to challenge yourself. Maybe try a "300" workout where each time you go in there you try and break your best time. Workouts like these will also get you in better shape faster and burn more fat than any cardio workout
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I was gambling in Havana I took a little risk Send lawyers, guns and money |
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03-19-2009, 08:58 AM | #1552 | |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
__________________
I'm not antisocial, I just think people are stupid. |
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03-19-2009, 09:11 AM | #1553 |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
25 pull-ups
50 deadlifts at 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 "floor wipers" (a core and shoulders exercise at 135 pounds) 50 "clean and press" at 36 pounds (a weight-lifting exercise) 25 more pull-ups -- for a total of 300 reps Google it and you'll find out a lot more. It's part of the exercise program for the actors and stuntmen from the film 300. |
03-19-2009, 09:15 AM | #1554 |
Vaya Con Dios
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Re: Pumping Iron with Zemekone and Icehog3
Its not my workout, and I don't know a lot about the background, but the gist of it is Gerard Butler (of 300) did this workout where he would do 300 reps.
Its kind of a neat idea because you could tailor it to fit your needs. Here is an example of something I might do 50 Clean Pulls 50 Snatch Pulls 50 Overhead Presses 50 Fron't Squats 50 Back Squat 50 Incline Presses You do this with minimal rest. I think it's more important to do the reps than to do a heavier weight. You would be suprised doing all that with just the bar with no rest would be excruciatingly challenging for most. So you do this the first time with no weight and say you knock it out in 12 minutes. Well next time you try to up the intensity and try and keep cutting time off of it till you get to a point where you might want to add 10-20 lbs and then you do it agian get your time and keep cutting the time down. For some who don't know Crossfit is a workout system designed for active people who don't have a lot of time. It also was influenced by Navy seals to some degree to create "usable" strength and functionability. Each day they post a workout and it explains it. here is the link http://crossfit.com/ They also have some pretty motivating video's on youtube. It's impressive to see some of these chicks get down and dirty with weight and really get after it. (kinda sexy) http://www.youtube.com/watch?v=IVBgK...rom=PL&index=1
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I was gambling in Havana I took a little risk Send lawyers, guns and money |
03-19-2009, 09:16 AM | #1555 | |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
__________________
I'm not antisocial, I just think people are stupid. |
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03-19-2009, 09:29 AM | #1556 | |
Vaya Con Dios
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
I like my workout better, they can have all those abs, I will take functional strength
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I was gambling in Havana I took a little risk Send lawyers, guns and money |
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03-19-2009, 09:31 AM | #1557 | ||
Still Watching My Back
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
warmed up a little with 3x10 @70 dumbell rows v-grip rows on the bar 70 x 12 x 2 105 x12 x2 145 x 10 x 2 180 x 8 x 2 190 x 6 x 2 180 x 8 145 x 10 105 x 10 70 x 25 As long as the bar was tucked in the corner I did a few landmines. 35 pound plate x 3 sets x 10 reps lat pull downs / varying grips 140 x 10 x 6 machine rows 170 x 3 x 10 squats; legs suck, minmal weight, glad to be able to do them 3 x 10 minimal weight bent over barbell flys 25 x 10 x 3 bent over rows on the Smith 155 x 3 x 10 Should have been a pretty good workout. Left me wanting. Quote:
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03-19-2009, 09:34 AM | #1558 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
The gym that I have worked out at for the last several years doesn't have 35 lb. plates....man, I miss those.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
03-19-2009, 08:21 PM | #1559 |
5 3 1
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Re: Pumping Iron with Zemekone and Icehog3
Here's my 300 routine.
300mg of test every other day, get you jacked in no time at all. rofl. Sometimes I often feel like I didnt go balls to the wall at the gym, but I dont let it bother me too much. Use it as fuel to return and have a good workout. Someone told me not to long ago, if you think things are perfect, you leave no room for improvement. This is also why I am following a routine and pay attention to weights and reps. I have my numbers, I hit them and anything else is extra. I allow myself to have days where I might not be 100%, and also give myself the room to go insane. Ed Coan was a big believer in not emptying the tank during every workout, leaving a little left so to speak.
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" Hope is the first step on the road to disappointment. " |
03-19-2009, 08:49 PM | #1560 |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
Chest, biceps, triceps...each with 20 reps per set.
15min on the elliptical and 15min on the bike. very light day for me.
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I'm not antisocial, I just think people are stupid. |
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