Pumping Iron with Zemekone and Icehog3 - Page 117

BigFrank · 08-06-2009, 05:58 PM

Assistance day, more like overhead press day. I also hit some PRs. sans yoga.

The Professor · 08-06-2009, 06:47 PM

both of y'all can bite me.

icehog3 · 08-06-2009, 10:42 PM

Quote:

Originally Posted by The Professor

both of y'all can bite me.

I am not familiar, is that "yoga speak"?

Genetic Defect · 08-06-2009, 11:15 PM

Quote:

Originally Posted by The Professor

both of y'all can bite me.

eatin is good

The Professor · 08-07-2009, 09:39 AM

Another day or PBs on rear delt raises (I struggle with shoulders). I really think my supplementation regimen has hit the spot.

landhoney · 08-07-2009, 10:15 AM

Any tips on increasing vertical leap?

I am a fairly good volleyball player and am going to be joining a league soon, need to improve my jump though. I am already trimming down(fat) so I weigh less, makes it easier to jump

. But I know I need to do excersises to increase my vertical leap/jump. Any ideas?

The Professor · 08-07-2009, 10:36 AM

Quote:

Originally Posted by landhoney

Any tips on increasing vertical leap?

I am a fairly good volleyball player and am going to be joining a league soon, need to improve my jump though. I am already trimming down(fat) so I weigh less, makes it easier to jump

. But I know I need to do excersises to increase my vertical leap/jump. Any ideas?

Have you tried ... jumping?

I know that sounds like a stupid question; but there a lot of different ways to jump (from standing, from seated, from running, with weight, etc.) that people sometimes don't think about.

Field boy Dave is going to have some better recommendations, I'm sure....

landhoney · 08-07-2009, 10:50 AM

Quote:

Originally Posted by The Professor

Have you tried ... jumping?

I know that sounds like a stupid question; but there a lot of different ways to jump (from standing, from seated, from running, with weight, etc.) that people sometimes don't think about.

Field boy Dave is going to have some better recommendations, I'm sure....

I haven't tried anything other than just playing volleyball and jumping while playing. I just found out about this league, and decided to try to improve my leap. Those are excellent suggestions and I will try them.

PeteSB75 · 08-07-2009, 10:52 AM

Quote:

Originally Posted by landhoney

Any tips on increasing vertical leap?

I am a fairly good volleyball player and am going to be joining a league soon, need to improve my jump though. I am already trimming down(fat) so I weigh less, makes it easier to jump

. But I know I need to do excersises to increase my vertical leap/jump. Any ideas?

Squats, one-legged squats, step-ups, calf raises and lunges would all be good for general strength in that area. Power Cleans would probably be the best for having the most impact on your vertical jump. Being an explosive exercise, it's all about rapid recruitment of muscle in the legs, trunk and shoulders, exactly what you are trying to do while jumping.

Chris. · 08-07-2009, 10:57 AM

calf raises are going to help a lot IMO also. You have to press your body away from the floor by doing a "calf raise" when you jump, so it makes sense.

landhoney · 08-07-2009, 10:58 AM

Quote:

Originally Posted by PeteSB75

Squats, one-legged squats, step-ups, calf raises and lunges would all be good for general strength in that area. Power Cleans would probably be the best for having the most impact on your vertical jump. Being an explosive exercise, it's all about rapid recruitment of muscle in the legs, trunk and shoulders, exactly what you are trying to do while jumping.

Thank you, I will try these as well.

icehog3 · 08-07-2009, 02:16 PM

Actually did hit a PR on an exercise today, but it was a "cosmetic" lift so I ain't tooting my horn.

BigFrank · 08-07-2009, 02:46 PM

Off to squat.

Going to superset yoga, with lifetime network movies. Followed by some High intensity Ben and Jerry Ice Cream eating. Then im going to finish it off with some hand holding, cuddling, and talking about my feelings.

Sorry Dokk...

BigFrank · 08-07-2009, 02:47 PM

Quote:

Originally Posted by PeteSB75

Squats, one-legged squats, step-ups, calf raises and lunges would all be good for general strength in that area. Power Cleans would probably be the best for having the most impact on your vertical jump. Being an explosive exercise, it's all about rapid recruitment of muscle in the legs, trunk and shoulders, exactly what you are trying to do while jumping.

Add come cleans in there so your upper body doesnt get chumped.

I would also do some bicep curls (30-40 sets) whilst looking in the mirror at your massive pump. I advocate using heavy weight, in the power rack, with extra lower body and lower back involvement.

PeteSB75 · 08-07-2009, 03:34 PM

I hear yoga helps too. At least that's what Frank said.

The Professor · 08-07-2009, 04:54 PM

Quote:

Originally Posted by BigFrank

Off to squat.

Going to superset yoga, with lifetime network movies. Followed by some High intensity Ben and Jerry Ice Cream eating. Then im going to finish it off with some hand holding, cuddling, and talking about my feelings.

Sorry Dokk...

Fuuuuk ... real ice cream sounds awesome.

Oh ... and F U.

icehog3 · 08-07-2009, 05:33 PM

Quote:

Originally Posted by The Professor

Fuuuuk ... real ice cream sounds awesome.

Oh ... and F U.

Love is in the air.

PeteSB75 · 08-08-2009, 02:10 PM

Started cycling heavy, med and light days, as I just can't keep going heavy every day. Medium day today, felt good. Squats, Press and Dead.

The Professor · 08-10-2009, 06:03 AM

The Professor · 08-10-2009, 08:16 AM

Good day in the gym. On a traditional 4-day split for the next 4 weeks. Chest/tri today. Only worked up to 165 x 3 on flat bench, which is what I led with after warmups. Worked up to 148 x 3 on incline Hammer Strength. Dips were a personal best @ 275 x 5 on the Hammer Strength. Followed that up with overhead triceps extensions @ either 85 or 95 (not sure if our EZ bar is a 25lb or 35lb model) x 5/5/4. Finished things off with a personal best for reps on triceps press-downsm @ 200 x 4/3/4. Tried to finish things off with some overhead cable rope extensions; but my tris were shot and I only knocked out one rep.

Happy lifting to all today.

08-06-2009, 05:58 PM	#2321
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Assistance day, more like overhead press day. I also hit some PRs. sans yoga. __________________ " Hope is the first step on the road to disappointment. "

08-06-2009, 06:47 PM	#2322
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 both of y'all can bite me. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

08-07-2009, 09:39 AM	#2325
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Another day or PBs on rear delt raises (I struggle with shoulders). I really think my supplementation regimen has hit the spot. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

08-07-2009, 10:15 AM	#2326
landhoney Mr. Charisma Join Date: Oct 2008 First Name: Seth Location: In the forest Posts: 2,639 Trading: (32)	Re: Pumping Iron with Zemekone and Icehog3 Any tips on increasing vertical leap? I am a fairly good volleyball player and am going to be joining a league soon, need to improve my jump though. I am already trimming down(fat) so I weigh less, makes it easier to jump. But I know I need to do excersises to increase my vertical leap/jump. Any ideas?

08-07-2009, 10:57 AM	#2330
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 calf raises are going to help a lot IMO also. You have to press your body away from the floor by doing a "calf raise" when you jump, so it makes sense. __________________

08-07-2009, 02:16 PM	#2332
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,293 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Actually did hit a PR on an exercise today, but it was a "cosmetic" lift so I ain't tooting my horn. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

08-07-2009, 02:46 PM	#2333
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Off to squat. Going to superset yoga, with lifetime network movies. Followed by some High intensity Ben and Jerry Ice Cream eating. Then im going to finish it off with some hand holding, cuddling, and talking about my feelings. Sorry Dokk... __________________ " Hope is the first step on the road to disappointment. "

08-07-2009, 03:34 PM	#2335
PeteSB75 Have My Own Room Join Date: Oct 2008 First Name: Pete Location: CT Posts: 1,674 Trading: (18)	Re: Pumping Iron with Zemekone and Icehog3 I hear yoga helps too. At least that's what Frank said. __________________ Formerly Malik23

08-08-2009, 02:10 PM	#2338
PeteSB75 Have My Own Room Join Date: Oct 2008 First Name: Pete Location: CT Posts: 1,674 Trading: (18)	Re: Pumping Iron with Zemekone and Icehog3 Started cycling heavy, med and light days, as I just can't keep going heavy every day. Medium day today, felt good. Squats, Press and Dead. __________________ Formerly Malik23

08-10-2009, 06:03 AM	#2339
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

08-10-2009, 08:16 AM	#2340
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Good day in the gym. On a traditional 4-day split for the next 4 weeks. Chest/tri today. Only worked up to 165 x 3 on flat bench, which is what I led with after warmups. Worked up to 148 x 3 on incline Hammer Strength. Dips were a personal best @ 275 x 5 on the Hammer Strength. Followed that up with overhead triceps extensions @ either 85 or 95 (not sure if our EZ bar is a 25lb or 35lb model) x 5/5/4. Finished things off with a personal best for reps on triceps press-downsm @ 200 x 4/3/4. Tried to finish things off with some overhead cable rope extensions; but my tris were shot and I only knocked out one rep. Happy lifting to all today. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!