Pumping Iron with Zemekone and Icehog3 - Page 156

BigFrank · 12-23-2009, 08:06 PM

Squats Monday 537x5 Knee wraps on this one, it was brutal. Broke blood vessels in one eye.
Did some other ****.

Benched tonight, did some assistance crap too. Was rather tired tonight, been working 10hr days ( i need to moneys )
415x1,1,1 Each one sucked my balls on the flat bench.

Chris. · 12-23-2009, 08:38 PM

I wouldnt even be able to lock out 415. Way to go!

I tried box squats for the first time the other day. Apparently, I tend to go lower when I squat normally.

icehog3 · 12-23-2009, 10:33 PM

Do you look like Dracula now, Frank?

Back to the gym tomorrow after an off day today, felt crappy after working until 4AM last night....hoping to sleep it outta me tonight.

The Professor · 12-24-2009, 11:19 AM

Record-setting day at the gym -- I FINALLY hit 455 on deadlift.

Happy lifting to all and a very merry Christmas.

icehog3 · 12-24-2009, 01:14 PM

Quote:

Originally Posted by The Professor

Record-setting day at the gym -- I FINALLY hit 455 on deadlift.

Happy lifting to all and a very merry Christmas.

WTG Dokk!!!

Had a good chest workout, strength is down just a little after my layoff, but I felt stable and I think it will come back quickly.

BigFrank · 12-25-2009, 09:16 PM

Merry Xmas to everyone in the workout crew. Pretty tired today from 12oz curls.

icehog3 · 12-25-2009, 11:25 PM

Quote:

Originally Posted by BigFrank

Merry Xmas to everyone in the workout crew. Pretty tired today from 12oz curls.

Merry Christmas Frank and all.

I hit back before hitting the 12 oz. curls, some reps on bodyweight pull-ups, heavy one-armed rows, and finished with high rep sets on bent over rows. I earned my sweet potatoes!

GreekGodX · 12-26-2009, 07:26 AM

Got these for X-mas

Looking forward to using them today at the gym. They make the bar fatter so you build strength in your grip and forearms. I would just wrap towels on the bar but that got dangerous for a lot of exercises.

Chris. · 12-26-2009, 07:41 AM

Nice! Are they abs plastic or something?

GreekGodX · 12-26-2009, 08:57 AM

Quote:

Originally Posted by Chris.

Nice! Are they abs plastic or something?

I don't know what they are made out of.. Here's a description. http://www.flexcart.com/members/elit...d=223&pid=3181

icehog3 · 12-26-2009, 09:40 AM

They grip the bar from the inside I assume, Christos? Otherwise I would think they would just spin with your range of motion?

GreekGodX · 12-26-2009, 10:08 AM

Yea they grip on the inside. They are sized perfect to hold onto the bar.

icehog3 · 12-26-2009, 10:10 AM

Quote:

Originally Posted by GreekGodX

Yea they grip on the inside. They are sized perfect to hold onto the bar.

Let us know how you like 'em, Christos...I am off to the gym in 5.

The Professor · 12-26-2009, 10:11 AM

Quote:

Originally Posted by icehog3

Let us know how you like 'em, Christos...I am off to the gym in 5.

Funny ... me, too, ADB. On Thursday, I rant into a guy who was planning to do some heavier legs today and I foolishly offered to join him.

Still a little tight from the heavy deads the other day; but I'll see what I can do.

The Professor · 12-26-2009, 12:37 PM

Not too heavy, today on legs; feeling a little constrained by (a) doing the deads the other day and (b) having tight, weak hams from taking the last couple of months off (which is the last time I'll use that excuse).

Full Squats
45 x 15
135 x 10
185 x 10
225 x 7

Cheater Squats (off a bench)
315 x 12
365 x 10

Full squats
315 x 5

Cheater Squats
405 x 7

Finished it off with some calves and various weighted abs stuff. Not a bad day; not a great day.

BigFrank · 12-26-2009, 01:23 PM

Pull after squatting. Then there will be no worries. Fat grips are decent to have in your bag for training at commercial gyms. Don't get in the habit of using them all of the time. I would say use them every 2-3 workouts. Also be prepared to discover how weak your grip truly is.

Couple more days of sitting on my ass then its back to the grind. Easy squats this week with some serious deadlifting. Going to try a new PR or Two. lol

The Professor · 12-26-2009, 01:44 PM

Quote:

Originally Posted by BigFrank

Pull after squatting. Then there will be no worries. Fat grips are decent to have in your bag for training at commercial gyms. Don't get in the habit of using them all of the time. I would say use them every 2-3 workouts. Also be prepared to discover how weak your grip truly is.

Couple more days of sitting on my ass then its back to the grind. Easy squats this week with some serious deadlifting. Going to try a new PR or Two. lol

Go for it, Frank! You're gonna KILL those PRs -- I feel it!

Just for the record, everyone: My goal over the next 6-8 weeks:

Dead: 500
Squat: 405-455
Bench: 225

1100-1200 total. That'll be sweet for a fat pansy-liberal college professor.

icehog3 · 12-26-2009, 02:09 PM

Wrecked my shoulders today with a high rep day. Seated militarys at 165-185 for reps, 70 pound dumbbell presses for reps, and some heavy barbell and dumbbell shrugs.

I earned my leftovers.

Looks like Frank and Dokk have some PRs in their near futures!

wavescrashing · 12-26-2009, 02:36 PM

Well, after returning from 29 palms, I'm back in the training routine.
wide bench- 135-165, 20 reps per.
incline dumbbells 35-50 for reps
flys 25 for reps
decline bench 135-155, 20 reps per
push ups to failure
and a 4 mile run for a kick in the stamina-pants.
Tomorrow it's back to the mma routine. Time to dust off the 4 oz gloves and prayer book.

ucubed · 12-26-2009, 02:52 PM

I figured I'd just post. I've just been cutting weight with mostly running and for the past week swimming. Want to tone up a big before I start pumping iron. Back in high school I got a lot bigger, but retained a lot of the flab, but not this time! Hopefully I can get my running on pace, right now I'm only doing about 4 miles a day, but I want to get it to at least 7. I'm considering doing a sprint triathlon sometime tsoon as well

12-23-2009, 08:06 PM	#3101
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 Squats Monday 537x5 Knee wraps on this one, it was brutal. Broke blood vessels in one eye. Did some other **. Benched tonight, did some assistance crap too. Was rather tired tonight, been working 10hr days ( i need to moneys ) 415x1,1,1 Each one sucked my balls on the flat bench. __________________ " Hope is the first step on the road to disappointment. "**

12-23-2009, 08:38 PM	#3102
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 I wouldnt even be able to lock out 415. Way to go! I tried box squats for the first time the other day. Apparently, I tend to go lower when I squat normally. __________________

12-23-2009, 10:33 PM	#3103
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 Do you look like Dracula now, Frank? Back to the gym tomorrow after an off day today, felt crappy after working until 4AM last night....hoping to sleep it outta me tonight. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-24-2009, 11:19 AM	#3104
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 Record-setting day at the gym -- I FINALLY hit 455 on deadlift. Happy lifting to all and a very merry Christmas. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

12-25-2009, 09:16 PM	#3106
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 Merry Xmas to everyone in the workout crew. Pretty tired today from 12oz curls. __________________ " Hope is the first step on the road to disappointment. "

12-26-2009, 07:26 AM	#3108
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 Got these for X-mas Looking forward to using them today at the gym. They make the bar fatter so you build strength in your grip and forearms. I would just wrap towels on the bar but that got dangerous for a lot of exercises. __________________ "If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda

12-26-2009, 07:41 AM	#3109
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Nice! Are they abs plastic or something? __________________

12-26-2009, 09:40 AM	#3111
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 They grip the bar from the inside I assume, Christos? Otherwise I would think they would just spin with your range of motion? __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-26-2009, 10:08 AM	#3112
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 Yea they grip on the inside. They are sized perfect to hold onto the bar. __________________ "If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda

12-26-2009, 12:37 PM	#3115
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 Not too heavy, today on legs; feeling a little constrained by (a) doing the deads the other day and (b) having tight, weak hams from taking the last couple of months off (which is the last time I'll use that excuse). Full Squats 45 x 15 135 x 10 185 x 10 225 x 7 Cheater Squats (off a bench) 315 x 12 365 x 10 Full squats 315 x 5 Cheater Squats 405 x 7 Finished it off with some calves and various weighted abs stuff. Not a bad day; not a great day. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

12-26-2009, 01:23 PM	#3116
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 Pull after squatting. Then there will be no worries. Fat grips are decent to have in your bag for training at commercial gyms. Don't get in the habit of using them all of the time. I would say use them every 2-3 workouts. Also be prepared to discover how weak your grip truly is. Couple more days of sitting on my ass then its back to the grind. Easy squats this week with some serious deadlifting. Going to try a new PR or Two. lol __________________ " Hope is the first step on the road to disappointment. "

12-26-2009, 02:09 PM	#3118
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 Wrecked my shoulders today with a high rep day. Seated militarys at 165-185 for reps, 70 pound dumbbell presses for reps, and some heavy barbell and dumbbell shrugs. I earned my leftovers. Looks like Frank and Dokk have some PRs in their near futures! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-26-2009, 02:36 PM	#3119
wavescrashing Unofficial CA Boli Ho Join Date: Jan 2009 First Name: Mike Location: An island? Posts: 509 Trading: (19)	Re: Pumping Iron with Zemekone and Icehog3 Well, after returning from 29 palms, I'm back in the training routine. wide bench- 135-165, 20 reps per. incline dumbbells 35-50 for reps flys 25 for reps decline bench 135-155, 20 reps per push ups to failure and a 4 mile run for a kick in the stamina-pants. Tomorrow it's back to the mma routine. Time to dust off the 4 oz gloves and prayer book.

12-26-2009, 02:52 PM	#3120
ucubed Corona Cigars Join Date: Oct 2008 First Name: Kevin Location: Orlando/Gainesville Posts: 1,571 Trading: (15)	Re: Pumping Iron with Zemekone and Icehog3 I figured I'd just post. I've just been cutting weight with mostly running and for the past week swimming. Want to tone up a big before I start pumping iron. Back in high school I got a lot bigger, but retained a lot of the flab, but not this time! Hopefully I can get my running on pace, right now I'm only doing about 4 miles a day, but I want to get it to at least 7. I'm considering doing a sprint triathlon sometime tsoon as well __________________ All new Troop Support Auctions! What can you donate?