Pumping Iron with Zemekone and Icehog3 - Page 157

icehog3 · 12-26-2009, 03:50 PM

Good job Mike, and good luck Kevin!

BigFrank · 12-26-2009, 04:04 PM

Quote:

Originally Posted by The Professor

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.

It's a Shame your not closer Dokk, could get those #'s in less than a month. You'll have to get the Misses to tape some of your heavy movements. Send 'em over to da boss

Quote:

Originally Posted by 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!

Check this out there Brother. http://www.elitefts.com/documents/the_yoke.htm
Put some real meat on that neck!!!
And you know damn well I'm gonna smash up some weights, gotta do it or I'll have no excuse for the bloated belly....

Was going to do a bench for cash meet Jan. 30th, but the Union needs brothers to do the Polar Bear plunge...So looks like I'm doing that...Not to mention it's my birthday. So I'm going to get smashed S faced drunk and jump in the Bay here in Jan...I love it. I'll post a link up for you guys if ya wanna toss a couple of bucks my way in the way of donations, it's for special Olympics.

PeteSB75 · 12-28-2009, 08:00 AM

Finally took the bandage off my thumb. I think I'm going in tomorrow morning, we'll see how I do after two weeks off.

icehog3 · 12-28-2009, 10:39 AM

Good luck Pete!

Off day for me after 4 straight, on the comeback trail...back in tomorrow.

12-28-2009, 10:48 AM

Quote:

Originally Posted by icehog3

Good luck Pete!

Off day for me after 4 straight, on the comeback trail...back in tomorrow.

Off day for me also. Going to hit it hard tomorrow.

The Professor · 12-28-2009, 10:57 AM

Real rough day for me, today. Tried to hit a dynamic legs day -- really just focusing on depth, form, and a lighter weight. Threw some bands on, too, so I had a little extra at the top. All done on progressively lower boxes. After that, kneeling squats. Problem is, my lower back was so sore (the muscles, not the bones) that I had to stop. Went and rode the bike in pain for 10 minutes; but the tightness/spasms finally let up. Feeling much better now.

Chest and tris tomorrow....

icehog3 · 12-28-2009, 11:06 AM

Hope your back is all better later, Dokk.

DavenportESQ · 12-28-2009, 11:19 AM

Hit a nice chest day, but the bicep is still hurting a little bit so I stayed away from Benching. Did a lot of different "body building" exercises...

BigFrank · 12-28-2009, 07:46 PM

Glad to here your back in the swing of things Dokk. Also David too. Hope the bicep heals quickly.

Squat / Pull.
Squat 447x3,3,3 Form was good, didnt want to over tax myself from last week.
Pulls 400x1 500x1 555x1 620x1??? Struggle once it got to my hips, got sloppy small hitch on it over my quads. Everything was there, just sloppy and a little taxed. No pulling next week. Or light deload.
GHR
Abs
Calves

PeteSB75 · 12-29-2009, 08:36 AM

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.

icehog3 · 12-29-2009, 08:50 AM

Quote:

Originally Posted by PeteSB75

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.

It comes back fast though, Pete, a week and a half and you should be right back where you were.

The Professor · 12-29-2009, 09:36 AM

Quote:

Originally Posted by icehog3

It comes back fast though, Pete, a week and a half and you should be right back where you were.

Word ... unless you fall down the stairs, which slows down your recovery a little.

Chest today. Didn't warmup my tris properly and felt a bursitis-ish flareup, which made me adjust my workout a little. That said, my pecs were feeling good, as were my shoulders. Since my tris were sore, I skipped a full tri workout and did some pulls to complement the pushes -- nothing heavy, just for reps.

Tomorrow is "off," which will probably just mean cardio.

Chris. · 12-29-2009, 12:34 PM

Refresh my memory...21's?

PeteSB75 · 12-29-2009, 12:50 PM

Quote:

Originally Posted by Chris.

Refresh my memory...21's?

Bicep curls with a bar, 7 reps from down to parallel, 7 from parallel to up, 7 full range. http://www.youtube.com/watch?v=Fqu_rEnfbPU

Chris. · 12-29-2009, 01:06 PM

Oh I didn't know those are called 21's. I do them in sets 6. They are brutal. I'll have to go to 7 now

thanks!

BigFrank · 12-29-2009, 04:08 PM

Quote:

Originally Posted by PeteSB75

How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s.

A week is good to take off, anything more than that you will feel a little rough. But think about it like this, time off now will add more time later. Or at least that is what I tell myself. Coming from a guy that screams and yells and snorts nose tork and try to destroy my body...

12-30-2009, 02:11 PM

Good back and bi workout yesterday. I did a ton of shrugs, pull downs/ups, and bicep exercises. Can't wait for Thursday (leg day).

icehog3 · 12-30-2009, 02:43 PM

Row, row, row your lats day.

T-bars

Barbells

Cable

Dumbell

Chris. · 12-30-2009, 08:51 PM

Great workout tonight.

close grip bench

21's

power cleans to over head press

seated press

situps

icehog3 · 12-31-2009, 12:33 AM

Shoulders and legs in the AM....I need some sleep!

12-26-2009, 03:50 PM	#3121
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Good job Mike, and good luck Kevin! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-28-2009, 08:00 AM	#3123
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 Finally took the bandage off my thumb. I think I'm going in tomorrow morning, we'll see how I do after two weeks off. __________________ Formerly Malik23

12-28-2009, 10:39 AM	#3124
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Good luck Pete! Off day for me after 4 straight, on the comeback trail...back in tomorrow. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-28-2009, 10:57 AM	#3126
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 Real rough day for me, today. Tried to hit a dynamic legs day -- really just focusing on depth, form, and a lighter weight. Threw some bands on, too, so I had a little extra at the top. All done on progressively lower boxes. After that, kneeling squats. Problem is, my lower back was so sore (the muscles, not the bones) that I had to stop. Went and rode the bike in pain for 10 minutes; but the tightness/spasms finally let up. Feeling much better now. Chest and tris tomorrow.... __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

12-28-2009, 11:06 AM	#3127
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Hope your back is all better later, Dokk. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-28-2009, 11:19 AM	#3128
DavenportESQ Vaya Con Dios Join Date: Oct 2008 First Name: David Location: Chicago Posts: 787 Trading: (15)	Re: Pumping Iron with Zemekone and Icehog3 Hit a nice chest day, but the bicep is still hurting a little bit so I stayed away from Benching. Did a lot of different "body building" exercises... __________________ I was gambling in Havana I took a little risk Send lawyers, guns and money

12-28-2009, 07:46 PM	#3129
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 Glad to here your back in the swing of things Dokk. Also David too. Hope the bicep heals quickly. Squat / Pull. Squat 447x3,3,3 Form was good, didnt want to over tax myself from last week. Pulls 400x1 500x1 555x1 620x1??? Struggle once it got to my hips, got sloppy small hitch on it over my quads. Everything was there, just sloppy and a little taxed. No pulling next week. Or light deload. GHR Abs Calves __________________ " Hope is the first step on the road to disappointment. "

12-29-2009, 08:36 AM	#3130
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 How sad is it that three weeks off is enough to make things tougher. Anyway, chest this morning, doing some volume rather than jumping straight into the heavy stuff. Bench, incline bench, and finished off with some 21s. __________________ Formerly Malik23

12-29-2009, 12:34 PM	#3133
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Refresh my memory...21's?

12-29-2009, 01:06 PM	#3135
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Oh I didn't know those are called 21's. I do them in sets 6. They are brutal. I'll have to go to 7 now thanks!

12-30-2009, 02:11 PM	#3137
Tombstone Guest Posts: n/a	Re: Pumping Iron with Zemekone and Icehog3 Good back and bi workout yesterday. I did a ton of shrugs, pull downs/ups, and bicep exercises. Can't wait for Thursday (leg day).

12-30-2009, 02:43 PM	#3138
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Row, row, row your lats day. T-bars Barbells Cable Dumbell __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

12-30-2009, 08:51 PM	#3139
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Great workout tonight. close grip bench 21's power cleans to over head press seated press situps

12-31-2009, 12:33 AM	#3140
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,282 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Shoulders and legs in the AM....I need some sleep! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!