Pumping Iron with Zemekone and Icehog3 - Page 119

The Professor · 08-11-2009, 09:34 AM

heavy back day....

deads to 405 x 1. failed @ 425.
bent-over rows to 225 x 5.
pull-downs to 320 x 5. failed @ 360 x 1. (PR)
db 1-arm rows to 120 x 4. (PR)
followed it up with some different biceps lifts -- hammer curls, ez bar curls, preachers.

felt pretty good.

there's something odd about our bars, though. haven't quite put my finger on it. can't tell if they're too fat, too knurled, too oiled, or what.

excuses.

icehog3 · 08-11-2009, 10:06 AM

Good job, Dokk!

Heading in for what will be my last workout for 5 days...like I said yesterday, things are going great and I don't really need the break mentally or physically, but it may end up being good for me anyway.

PeteSB75 · 08-11-2009, 10:27 AM

Quote:

Originally Posted by icehog3

Good job, Dokk!

Heading in for what will be my last workout for 5 days...like I said yesterday, things are going great and I don't really need the break mentally or physically, but it may end up being good for me anyway.

Hey, if nothing else, you will get rested and go back in with renewed energy, damnit!

icehog3 · 08-11-2009, 10:30 AM

Quote:

Originally Posted by PeteSB75

Hey, if nothing else, you will get rested and go back in with renewed energy, damnit!

I have to look at it that way, Pete, since there's no gym at the Shack.

Ken · 08-11-2009, 11:09 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?

Great! The wife and I are getting a team together ourselves. Haven't played the last couple of years and I'm ready for some volleyball.

Box Jumps would be the basic to start with. Plyos train explosiveness & the jumps will help you get out of the hole. But if you're already lifting I'd say Deadlift + B-Jump to really get the whole leg/hip/ass moving. The combination will improve your dynamic power with is needed in sports. Even use 25's for the deadlift to force your butt lower and get those legs working even more. Though the main goal here isn't how strong you can be, but how explosive you can be, so don't worry about a heavy load.

Depth Jumps should also be on your list. Though I prefer to setup a couple of obstacles, like hurdles, to jump over. I'll do this with buckets, balls, sticks, etc.. and very the height and width.

I'd also say get a heavy medicine ball, hold chest level, hands under with elbows tucked under, squat down and explode up shoving the ball upward. Think about what it will take for you to jump at the net with your arms reaching up. And then medicine ball throws.

And yea, being less fat helps. I know!

Good luck playing.

landhoney · 08-11-2009, 11:32 AM

Quote:

Originally Posted by Ken

Good luck playing.

Thanks for the tips Ken, and good luck to you too! I have started jumping in various ways (as per The Professor's tips): while running, from squating, etc. Also doing power cleans.

I'm 6' 1'' and 168lbs(have dropped 17 pounds in the last few months), slim but there's still some excess fat to lose. I am also trying to improve my overall strength and muscle mass. I can spike the volloyball fairly well, but could use a few more inches, especially for blocking.

I guess I need to start measuring my current jump, and track my progress.

zemekone · 08-11-2009, 11:49 AM

back day:
100 pullups 3 diffrent grips
bent over rows 3 sets of 205
deadlifts 5 sets of 275

swam 200m

jiu jitsu in 2 hours
jiu jitsu in 8 hours

WildBlueSooner · 08-11-2009, 02:32 PM

I have some plyometrics training today when I get off work...always a sweet workout!

BigFrank · 08-11-2009, 05:18 PM

another boring deload night for me. I feel so lame using 60% for 5 reps. Then practically walking out of the gym without breaking a sweat.

icehog3 · 08-11-2009, 06:17 PM

Low energy day for my last workout for 5 days...maybe the break is coming at a good time.

WildBlueSooner · 08-11-2009, 06:33 PM

Quote:

Originally Posted by WildBlueSooner

I have some plyometrics training today when I get off work...always a sweet workout!

Just finished about 30 mins ago....I am f'in spent!

Steelerfanatic · 08-11-2009, 08:22 PM

Great thread.

I just finished up the Plyometrics day of P90X. I am on day 2 of week 5 and I am completely amazed at how much of a difference I can tell in both strength and physique. This is a great program.

WildBlueSooner · 08-11-2009, 08:47 PM

Quote:

Originally Posted by BeachCougar

Great thread.

I just finished up the Plyometrics day of P90X. I am on day 2 of week 5 and I am completely amazed at how much of a difference I can tell in both strength and physique. This is a great program.

I am on Wk 3 now. I finished the program last year w/ crazy results.

Rock Star · 08-12-2009, 12:01 AM

i just finished 24 oz.

PeteSB75 · 08-12-2009, 07:48 AM

Quote:

Originally Posted by BigFrank

another boring deload night for me. I feel so lame using 60% for 5 reps. Then practically walking out of the gym without breaking a sweat.

It is weird.

The Professor · 08-12-2009, 08:28 AM

"off" day -- cardio and abs. I'll go do YOGA (jackasses) this evening before dinner.

icehog3 · 08-12-2009, 09:39 AM

Quote:

Originally Posted by The Professor

"off" day -- cardio and abs. I'll go do YOGA (jackasses) this evening before dinner.

Sally.

See you next week Dokk!

jkim05 · 08-12-2009, 10:16 AM

Chest and Tri's yesterday. Gotta get some workouts in before I leave for Shack tom.

The Professor · 08-12-2009, 10:31 AM

Quote:

Originally Posted by icehog3

Sally.

See you next week Dokk!

hugs and kisses, big boy.

BigFrank · 08-12-2009, 02:45 PM

Quote:

Originally Posted by icehog3

Low energy day for my last workout for 5 days...maybe the break is coming at a good time.

I was reading an article last night, and it talked about taking 6 weeks off at least once a year.!
http://www.tmuscle.com/free_online_a...o_rest_periods

08-11-2009, 09:34 AM	#2361
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 heavy back day.... deads to 405 x 1. failed @ 425. bent-over rows to 225 x 5. pull-downs to 320 x 5. failed @ 360 x 1. (PR) db 1-arm rows to 120 x 4. (PR) followed it up with some different biceps lifts -- hammer curls, ez bar curls, preachers. felt pretty good. there's something odd about our bars, though. haven't quite put my finger on it. can't tell if they're too fat, too knurled, too oiled, or what. excuses. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

08-11-2009, 10:06 AM	#2362
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Good job, Dokk! Heading in for what will be my last workout for 5 days...like I said yesterday, things are going great and I don't really need the break mentally or physically, but it may end up being good for me anyway. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

08-11-2009, 11:49 AM	#2367
zemekone im hungry... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,244 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 back day: 100 pullups 3 diffrent grips bent over rows 3 sets of 205 deadlifts 5 sets of 275 swam 200m jiu jitsu in 2 hours jiu jitsu in 8 hours __________________ A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it!

08-11-2009, 02:32 PM	#2368
WildBlueSooner I'm nuts for the place Join Date: Feb 2009 First Name: James Location: Lexington, KY Posts: 3,322 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 I have some plyometrics training today when I get off work...always a sweet workout! __________________ "To dilute the will to win is to destroy the purpose of the game. There is no substitute for victory"-- Douglas MacArthur

08-11-2009, 05:18 PM	#2369
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 another boring deload night for me. I feel so lame using 60% for 5 reps. Then practically walking out of the gym without breaking a sweat. __________________ " Hope is the first step on the road to disappointment. "

08-11-2009, 06:17 PM	#2370
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,305 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Low energy day for my last workout for 5 days...maybe the break is coming at a good time. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

08-11-2009, 08:22 PM	#2372
Steelerfanatic Still Watching My Back Join Date: Oct 2008 Location: Virginia Posts: 174 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Great thread. I just finished up the Plyometrics day of P90X. I am on day 2 of week 5 and I am completely amazed at how much of a difference I can tell in both strength and physique. This is a great program.

08-12-2009, 12:01 AM	#2374
Rock Star Mike Hawk for President Join Date: Oct 2008 First Name: Freddy Location: Herfville Posts: 270 Trading: (1)	Re: Pumping Iron with Zemekone and Icehog3 i just finished 24 oz. __________________

08-12-2009, 08:28 AM	#2376
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 "off" day -- cardio and abs. I'll go do YOGA (jackasses) this evening before dinner. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

08-12-2009, 10:16 AM	#2378
jkim05 Feeling at Home Join Date: Oct 2008 First Name: Jeremy Location: Rockville, MD Posts: 519 Trading: (17)	Re: Pumping Iron with Zemekone and Icehog3 Chest and Tri's yesterday. Gotta get some workouts in before I leave for Shack tom.