Pumping Iron with Zemekone and Icehog3 - Page 143

DavenportESQ · 10-15-2009, 04:53 PM

Quote:

Originally Posted by icehog3

Doesn't caffeine often act as an appetite suppressant, Dave?

I guess, I never bothered to look at how much is in the No Explode because I drink a lot of coffee, and that doesn't really suppress my hunger like this does..

icehog3 · 10-15-2009, 05:00 PM

Quote:

Originally Posted by DavenportESQ

I guess, I never bothered to look at how much is in the No Explode because I drink a lot of coffee, and that doesn't really suppress my hunger like this does..

I think the caffeine in coffee and in supplements are different "forms" of caffeine....although coffee can work as an appetite killer for me as well.

BigFrank · 10-15-2009, 05:05 PM

That's crazy. I wonder what in the "Propriety blend" could be curbing your hunger. Good thing to know if ya ever drop some weight I guess.

Quote:

Originally Posted by icehog3

I think the caffeine in coffee and in supplements are different "forms" of caffeine....although coffee can work as an appetite killer for me as well.

Nicotine does it big time for me.

DavenportESQ · 10-15-2009, 05:14 PM

Quote:

Originally Posted by BigFrank

That's crazy. I wonder what in the "Propriety blend" could be curbing your hunger. Good thing to know if ya ever drop some weight I guess.

Nicotine does it big time for me.

I didn't work out today, but I continue to take a half does (less than a full measuring cup they send you) just because..No logic behind it really

The Professor · 10-16-2009, 07:49 AM

DE Squat & DL

Box Squats @ parallel
135 x 10
185 x 5
225 x 5
225 x 3
245 x 3
245 x 2 x 10 sets @ 45 seconds rest (penultimate set was slow; but I got a better drive up in my last set) -- this is a 20lb increase from last week, which puts me a little under 70% of my previous 1RM. Sticking point is definitely still at the bottom.

Conventional Deads
225 x 5
315 x 5
405 x 1 x 2 sets

Sumo Deads
315 x 3
465 x 2
405 x 1
465 x 0 (same as earlier in the week ... got it more than half way but couldn't swing my hips forward)
465 x 0 (I'd like to just forget this one)
315 x 3 x 3 sets

Pull-down Abs
3 x 10, 1 x 6 (was just out of gas)

Getting kind of pissed at my gym because stuff keeps getting stolen. Most recently, one of only two ropes for the cable machines was stolen, which sucks given how much all the trainers use them with their clients. Not hopeful it's gonna be replaced given that other stuff stolen their first week open has gone unreplaced ... and that was 3 months ago.

Bands should be here on Tuesday, which means I'll have them in time for all my DE stuff next week. I'm pretty happy about that.

DavenportESQ · 10-16-2009, 05:03 PM

Kicked some butt today...INcline work. Flat DB bench, Bent over rows. Dips..

Tomorrow I need to double up with some cleans and squats. Going to be brutal. Good thing I will have a long day of football to help aid my recovery!

The Professor · 10-17-2009, 08:29 AM

Favorite product description ever:

http://www.flexcart.com/members/elit...id=209&pid=492

icehog3 · 10-17-2009, 10:29 AM

Quote:

Originally Posted by The Professor

Favorite product description ever:

http://www.flexcart.com/members/elit...id=209&pid=492

The Professor · 10-17-2009, 11:29 AM

DE Chest ... nothing special

Started with some good AMs and SLDeads and sumo deads -- all just the bar, all just to get the blood going to the muscles from yesterday.

Warmups (tri extensions, press downs, face oulls)

Bench
Bar x lots (illegally wide, regular, and narrow grips)
95 x 15
135 x 5
135 x 3 x 8sets (3@ comp grip, 3@ narrower grip, 3@ very narrow grip ... all on a strick 45sec clock)

Plate-loaded Bench Machine (I know, I know ... I gave myself enough grief in my head)
90 x 5
110 x 5
140 x 5
160 x 3
180 x 3

Close-grip Presses (middle fingers touching the smooth)
135 x 6, 4, 5

Low Rows (HS plate-loaded)
98 x 10
188 x 10 x 3sets

High Rows (HS plate-loaded)
182 x 10 x 3sets

Lat Pull Downs (different brand, same idea plate-loaded machine)
180+ (don't know how much the arms alone are; but 4 plates total) x 10 x 3sets

Shrugs
135 x 10
225 x 10
315 x 10
365 x 7 (I really just finally ran out of gas -- I can usually do more than that; but not today)

Internal & External Shoulder Rotations (SS w/o any rest)
20# x 10 x 4sets

Ended up being kind of a high volume, fast paced day ... which is, I guess, what it's supposed to be. All the accessory and support exercises (especially all the pulling) was done with as much speed/explosiveness as I could muster, while still keeping everything "under control."

I really can't wait to do some bench work with my bands next week. That's gonna be fun.

DavenportESQ · 10-17-2009, 11:48 AM

Quote:

Originally Posted by The Professor

DE Chest ... nothing special

Started with some good AMs and SLDeads and sumo deads -- all just the bar, all just to get the blood going to the muscles from yesterday.

Warmups (tri extensions, press downs, face oulls)

Bench
Bar x lots (illegally wide, regular, and narrow grips)
95 x 15
135 x 5
135 x 3 x 8sets (3@ comp grip, 3@ narrower grip, 3@ very narrow grip ... all on a strick 45sec clock)

Plate-loaded Bench Machine (I know, I know ... I gave myself enough grief in my head)
90 x 5
110 x 5
140 x 5
160 x 3
180 x 3

Close-grip Presses (middle fingers touching the smooth)
135 x 6, 4, 5

Low Rows (HS plate-loaded)
98 x 10
188 x 10 x 3sets

High Rows (HS plate-loaded)
182 x 10 x 3sets

Lat Pull Downs (different brand, same idea plate-loaded machine)
180+ (don't know how much the arms alone are; but 4 plates total) x 10 x 3sets

Shrugs
135 x 10
225 x 10
315 x 10
365 x 7 (I really just finally ran out of gas -- I can usually do more than that; but not today)

Internal & External Shoulder Rotations (SS w/o any rest)
20# x 10 x 4sets

Ended up being kind of a high volume, fast paced day ... which is, I guess, what it's supposed to be. All the accessory and support exercises (especially all the pulling) was done with as much speed/explosiveness as I could muster, while still keeping everything "under control."

I really can't wait to do some bench work with my bands next week. That's gonna be fun.

Just make sure you don't use those bands for too long. They say that they can be devestating if you overtrain with them. I've heard you work bands/chains for 2 weeks on 4 weeks off. What say you?

The Professor · 10-17-2009, 11:58 AM

Quote:

Originally Posted by DavenportESQ

Just make sure you don't use those bands for too long. They say that they can be devestating if you overtrain with them. I've heard you work bands/chains for 2 weeks on 4 weeks off. What say you?

I honestly haven't gotten that far yet and appreciate the tip. For now, I was only going to use them for DE days and a few targeted accessory/support exercises; but I have yet to do all of my research. What are the kinds of problems you've heard?

BigFrank · 10-17-2009, 02:54 PM

Quote:

Originally Posted by DavenportESQ

Just make sure you don't use those bands for too long. They say that they can be devestating if you overtrain with them. I've heard you work bands/chains for 2 weeks on 4 weeks off. What say you?

I have heard such also. But look at the westside guys they incorporate chains and/or band work at least once per week, sometimes twice. Not considering all the crazy reverse **** they do also.

Depending on what type of program I use them on and off. I also have some new bands coming, I plan on using they after my main lifting.
so after reaching my % reps for bench. Im going to drop the weight to 60% or so and add some bands and crank out some work. Going to give this a whirl and see how it goes.

I know a few guys that do something like this.
For instance-
band work week #1 and #3
deload week #4
retest max #5
something like that

I guess the main thing to think here, is use chains/bands as a tool not a make you strong overnight fix. Still going to have to lift some heavy ass weight raw to get strong. Nothing compares to having the weight in your hands.

DavenportESQ · 10-17-2009, 04:13 PM

Quote:

Originally Posted by The Professor

I honestly haven't gotten that far yet and appreciate the tip. For now, I was only going to use them for DE days and a few targeted accessory/support exercises; but I have yet to do all of my research. What are the kinds of problems you've heard?

I don't remember where...I will try and find the article but I have read about nerve damage, and severe burn out..

Ill never really understood it, but Just to be on the safe side I did either what Frank did. Or did it for a short cycle

The Professor · 10-17-2009, 04:36 PM

Quote:

Originally Posted by BigFrank

I guess the main thing to think here, is use chains/bands as a tool not a make you strong overnight fix. Still going to have to lift some heavy ass weight raw to get strong. Nothing compares to having the weight in your hands.

Word. That's as far as my plan had gotten.

The Professor · 10-18-2009, 10:28 AM

Started fixing my bench form today. Watched Dave Tate explain proper form last night and it was epiphanic. Went a long way to fixing things today. This is really going to help my shoulders.

Lots of random support stuff: barbell rows, hammer curls, dumbbell shrugs, internal/external shoulder rotations, face-pulls. It was all fine.

PeteSB75 · 10-18-2009, 05:24 PM

Tough doing volume work with legs. I've not done it for quite some time. Yesterday, did squats, deads and some calf work to finish out the workout. I am sore as hell today, sitting down on the toilet is fun.

Today was a heavy chest/bi day. Bench for 185x5, 195x3,2,3. Incline DB Bench for 80x5,3, 75x5. Did some cable flys for last chest lift for 42.5x5,5,3 and finished up with some bar curls at 85x5,4,3.

The Professor · 10-19-2009, 08:05 AM

ME Legs

Low Box Squats (<12" ... 11.75ish)
45 x a bunch
95 x some
135 x 8
185 x 6
225 x 5
275 x 3
295 x 1
315 x 1 PR
335 x 1 PR
345 x 0 (dripped my head a smidgen and came forward -- couldn't get off the bottom)
345 x 0 (again -- failed out)

Good AMs
135 x 10 x 3sets

PDLs (probably shouldn't have done these after the GAMS -- my form was all sorts of sloppy in later reps of each set)
135 x 17
135 x 15
135 x 11

PD Abs
180 x 12 x 4sets

Finished things off with a 3 x 3 on the bench just to (a) stretch out my back and legs with the arch and (b) practice form (which was the real goal). Did some stretching for about 10 minutes after all that. My knee is hurting a little bit. I think I actually knocked it on something yesterday ... I'm like a clumsy 15 year old in that way.

I'm honestly a little surprised I was able to hit 315 and 335 on those low box squats with just the belt and wrist wraps. I think all the warming up I did helped a lot as has the hip work I've been trying to do lately. But still, the final made rep was a good 35lbs or more above what I thought I could do -- really thought 300+/- was my limit going that low. With any skill, I'll brake through 365 squat and finally hit 455 DL before the year's up. If I was a glutton for punishment, I'd say my goal for January 1st is 400 squat, 470 DL, and 225 bench ... which would give me my 1100lb total. Setting the bar high and I'll fail many times along the way; but you've got to fail to grow.

GreekGodX · 10-19-2009, 08:36 AM

Quote:

Originally Posted by The Professor

Started fixing my bench form today. Watched Dave Tate explain proper form last night and it was epiphanic. Went a long way to fixing things today. This is really going to help my shoulders.

Lots of random support stuff: barbell rows, hammer curls, dumbbell shrugs, internal/external shoulder rotations, face-pulls. It was all fine.

This will do wonders for your bench! It made me look at benching in a whole different light.

Recovery week for me. Reached a plateau in most of my lifts last week. One thing my biceps seem to never reach a plateau. I barely do any primary lifts for them because they grow like weeds.

BigFrank · 10-19-2009, 04:46 PM

everything came in the mail today except my knee sleeves. I called efs and they said the knee sleeve were back ordered...

ade06 · 10-19-2009, 04:51 PM

Hi all, has anyone mixed creatine with chocolate milk for a recovery drink?

10-16-2009, 07:49 AM	#2845
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 DE Squat & DL Box Squats @ parallel 135 x 10 185 x 5 225 x 5 225 x 3 245 x 3 245 x 2 x 10 sets @ 45 seconds rest (penultimate set was slow; but I got a better drive up in my last set) -- this is a 20lb increase from last week, which puts me a little under 70% of my previous 1RM. Sticking point is definitely still at the bottom. Conventional Deads 225 x 5 315 x 5 405 x 1 x 2 sets Sumo Deads 315 x 3 465 x 2 405 x 1 465 x 0 (same as earlier in the week ... got it more than half way but couldn't swing my hips forward) 465 x 0 (I'd like to just forget this one) 315 x 3 x 3 sets Pull-down Abs 3 x 10, 1 x 6 (was just out of gas) Getting kind of pissed at my gym because stuff keeps getting stolen. Most recently, one of only two ropes for the cable machines was stolen, which sucks given how much all the trainers use them with their clients. Not hopeful it's gonna be replaced given that other stuff stolen their first week open has gone unreplaced ... and that was 3 months ago. Bands should be here on Tuesday, which means I'll have them in time for all my DE stuff next week. I'm pretty happy about that. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

10-16-2009, 05:03 PM	#2846
DavenportESQ Vaya Con Dios Join Date: Oct 2008 First Name: David Location: Chicago Posts: 787 Trading: (15)	Re: Pumping Iron with Zemekone and Icehog3 Kicked some butt today...INcline work. Flat DB bench, Bent over rows. Dips.. Tomorrow I need to double up with some cleans and squats. Going to be brutal. Good thing I will have a long day of football to help aid my recovery! __________________ I was gambling in Havana I took a little risk Send lawyers, guns and money

10-17-2009, 08:29 AM	#2847
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 Favorite product description ever: http://www.flexcart.com/members/elit...id=209&pid=492 __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

10-17-2009, 11:29 AM	#2849
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 DE Chest ... nothing special Started with some good AMs and SLDeads and sumo deads -- all just the bar, all just to get the blood going to the muscles from yesterday. Warmups (tri extensions, press downs, face oulls) Bench Bar x lots (illegally wide, regular, and narrow grips) 95 x 15 135 x 5 135 x 3 x 8sets (3@ comp grip, 3@ narrower grip, 3@ very narrow grip ... all on a strick 45sec clock) Plate-loaded Bench Machine (I know, I know ... I gave myself enough grief in my head) 90 x 5 110 x 5 140 x 5 160 x 3 180 x 3 Close-grip Presses (middle fingers touching the smooth) 135 x 6, 4, 5 Low Rows (HS plate-loaded) 98 x 10 188 x 10 x 3sets High Rows (HS plate-loaded) 182 x 10 x 3sets Lat Pull Downs (different brand, same idea plate-loaded machine) 180+ (don't know how much the arms alone are; but 4 plates total) x 10 x 3sets Shrugs 135 x 10 225 x 10 315 x 10 365 x 7 (I really just finally ran out of gas -- I can usually do more than that; but not today) Internal & External Shoulder Rotations (SS w/o any rest) 20# x 10 x 4sets Ended up being kind of a high volume, fast paced day ... which is, I guess, what it's supposed to be. All the accessory and support exercises (especially all the pulling) was done with as much speed/explosiveness as I could muster, while still keeping everything "under control." I really can't wait to do some bench work with my bands next week. That's gonna be fun. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

10-18-2009, 10:28 AM	#2855
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 Started fixing my bench form today. Watched Dave Tate explain proper form last night and it was epiphanic. Went a long way to fixing things today. This is really going to help my shoulders. Lots of random support stuff: barbell rows, hammer curls, dumbbell shrugs, internal/external shoulder rotations, face-pulls. It was all fine. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

10-18-2009, 05:24 PM	#2856
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 Tough doing volume work with legs. I've not done it for quite some time. Yesterday, did squats, deads and some calf work to finish out the workout. I am sore as hell today, sitting down on the toilet is fun. Today was a heavy chest/bi day. Bench for 185x5, 195x3,2,3. Incline DB Bench for 80x5,3, 75x5. Did some cable flys for last chest lift for 42.5x5,5,3 and finished up with some bar curls at 85x5,4,3. __________________ Formerly Malik23

10-19-2009, 08:05 AM	#2857
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 ME Legs Low Box Squats (<12" ... 11.75ish) 45 x a bunch 95 x some 135 x 8 185 x 6 225 x 5 275 x 3 295 x 1 315 x 1 PR 335 x 1 PR 345 x 0 (dripped my head a smidgen and came forward -- couldn't get off the bottom) 345 x 0 (again -- failed out) Good AMs 135 x 10 x 3sets PDLs (probably shouldn't have done these after the GAMS -- my form was all sorts of sloppy in later reps of each set) 135 x 17 135 x 15 135 x 11 PD Abs 180 x 12 x 4sets Finished things off with a 3 x 3 on the bench just to (a) stretch out my back and legs with the arch and (b) practice form (which was the real goal). Did some stretching for about 10 minutes after all that. My knee is hurting a little bit. I think I actually knocked it on something yesterday ... I'm like a clumsy 15 year old in that way. I'm honestly a little surprised I was able to hit 315 and 335 on those low box squats with just the belt and wrist wraps. I think all the warming up I did helped a lot as has the hip work I've been trying to do lately. But still, the final made rep was a good 35lbs or more above what I thought I could do -- really thought 300+/- was my limit going that low. With any skill, I'll brake through 365 squat and finally hit 455 DL before the year's up. If I was a glutton for punishment, I'd say my goal for January 1st is 400 squat, 470 DL, and 225 bench ... which would give me my 1100lb total. Setting the bar high and I'll fail many times along the way; but you've got to fail to grow. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

10-19-2009, 04:46 PM	#2859
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 everything came in the mail today except my knee sleeves. I called efs and they said the knee sleeve were back ordered... __________________ " Hope is the first step on the road to disappointment. "

10-19-2009, 04:51 PM	#2860
ade06 Have My Own Room Join Date: Jan 2009 First Name: Ade Location: Philadelphia Posts: 1,190 Trading: (24)	Re: Pumping Iron with Zemekone and Icehog3 Hi all, has anyone mixed creatine with chocolate milk for a recovery drink?