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04-09-2009, 08:14 AM | #1681 |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
Dave ESQ talked me into trtying something new to me; so today was triplex and triceps.
24" box jumps x 10 Upper body stretches with weight Warmup (upright raises from the floor): 45 x 10 95 x 5 Triplex Workout (all from the floor -- each weight is 3 reps) Upright rows (close grip): 105 115 125 Mid chest upright rows (medium grip): 135 155 185 Ground up shrugs (wide grip); 225 245 275 Decided I hadn't put myself through enough; so I followed that up with a couple of tricep supersets until I couldn't do anymore tri movement. Total. Muscle. Failure. On the bike atm. About to head home.... Posted via Mobile Device |
04-09-2009, 08:40 AM | #1682 |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
Phuk me. Icing my right lat at home now.
That Triples Pull workout is effing intense. |
04-09-2009, 08:50 AM | #1683 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
Hope you're OK, Dokk.
Legs and shoulders for me shortly.
__________________
Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
04-09-2009, 08:53 AM | #1684 |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
Yeah ... I'm fine. Thanks for the thought, though. I think I just pushed (or pulled, as the case was) a little too much -- especially given that I had an intense back day on Monday. The icing is really just a precaution. Plus, it feels damn good. LoL! I really was in a zone in there today. Feels a little out of body. Have a good day lifting! |
04-09-2009, 08:59 AM | #1685 | |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
__________________
Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
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04-09-2009, 10:01 AM | #1686 | |
Vaya Con Dios
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
With that being said, your probably going to be bed ridden for the next few days due to soreness!!! haha
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I was gambling in Havana I took a little risk Send lawyers, guns and money |
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04-09-2009, 11:12 AM | #1687 |
Bunion
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Re: Pumping Iron with Zemekone and Icehog3
I always thought that Gerry was only doing ellipticals or some such on aerobic days. Then I found his video.
http://soonereyo.blip.tv/#1826380
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I refuse to belong to any organization that would have me as a member. ~ Groucho Marx |
04-09-2009, 05:19 PM | #1688 | |
Still Watching My Back
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
That is freekin' incredible! |
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04-09-2009, 08:31 PM | #1689 | |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
I'm already feeling it in my traps and lats. Leg day tomorrow is going to be "interesting." |
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04-09-2009, 08:32 PM | #1690 |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
see what happens when you have "just abs day"
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A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
04-09-2009, 08:40 PM | #1691 |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
whatever. go get a double western.
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04-09-2009, 08:41 PM | #1692 |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
__________________
A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
04-09-2009, 08:43 PM | #1693 |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
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04-10-2009, 09:46 AM | #1694 |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
I was fully expecting to be so beat down today as to be lucky to be able to squat the bar. Turns out, that wasn't the case.
Warmups and stretches (pullthroughs, ham stretches, leg press with no weight) Stiff-legged deads: 135 x 10, 185 x 10, 225 x 10,8,9 Squats: 135 x 8 x 2 Box squats: 135 x 5 185 x 3 225 x 3 275 x 2 275 x 2 275 x 3 275 x 3 Leg press: 6p x 10, 8p x 5, 10p x 5 My hour was up, I was losing gas, and I called it quits at that point. The box squats surprised me the most. I really wasn't expecting for them to get better ... especially after yesterday. Good lifting to all today! |
04-10-2009, 11:02 AM | #1695 |
Vaya Con Dios
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Re: Pumping Iron with Zemekone and Icehog3
DOkk,
I don't think I ever told you this but Box squats actually help your pulling power. For Olympic lifts, or in your case Deads. Something about sitting on a box then the "flex" to get up is the same when pulling http://www.elitefts.com/documents/box-squat.htm I think Louie talks about it a little in that article
__________________
I was gambling in Havana I took a little risk Send lawyers, guns and money |
04-10-2009, 11:18 AM | #1696 | |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
Great article, btw. |
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04-10-2009, 11:25 AM | #1697 |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
Best line in the article:
"I know someone out there will say there have been great squatters who never box squat. Well, are you one of those greats, or one of those who can't squat off the toilet with the Sunday paper?" |
04-13-2009, 07:31 AM | #1698 |
Have My Own Room
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Re: Pumping Iron with Zemekone and Icehog3
This thread almost dropped off the front page!
Anyway, Saturday was a full-body day for me, with a few new PR. Highlights: Squats 260x5 3 sets (new PR) Power Cleans 135x5 (new PR) 125x5 2 sets (almost dropped the 135 on the last rep, so I backed it down a little) Flat Bench 180x5 3 sets Deadlift 205x5 215x5 (new PR) Did spin class on Sunday before heading over to the GF's parent's for a nice Easter dinner. Hope everyone else had a nice weekend as well.
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Formerly Malik23 |
04-13-2009, 07:59 AM | #1699 |
i wish i was geRRy...
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Re: Pumping Iron with Zemekone and Icehog3
Nice lifting there, Pete!
Met a friend at the gym to initiate her into the world of the Triplex workout. Like last week, it resembles this (clicky). Each weight represents a set of 3 from the ground, unless otherwise stated. Warmup: 24" (18"?) box jumps 3 sets of 10 Upper body stretches with 25lb plate held above the head and whiped around with the upper torso Ham stretches 45lb upright rows 1 x 15ish 95lb upright rows x 5 105lb x 3 Close 115 125 135 Medium 155 165 175 Wide 185 225 245 Followed that up with grip work because my grip sucks. Basically, just did rack lockouts held until grip failure there were multiple sets at each weight, especially before the heaviest one (which I tried multiple times, but only succeeded on once ... end even then, only for 2-3 seconds). 225 275 315 365 405 I'm beat. |
04-13-2009, 08:18 AM | #1700 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
Yesterday was an off day, and I am hitting legs and shoulders today, then another off day tomorrow. Don't want to take 2 out of 3 off, but my schedule at work dictates it.
Hope y'all work those jelly beans off today!
__________________
Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
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