Pumping Iron with Zemekone and Icehog3 - Page 170

BigFrank · 02-01-2010, 07:56 PM

Squatting tonight
Raw Goal accomplished

Squats w/ knee wraps
587x1 607x1 632x0 ( near miss, came out of the hole and stalled 1/2 way ) I should have gotten this but I was super tired at the final set.

Skipped pulling did basic assistance work. Tired...

The Professor · 02-01-2010, 08:32 PM

Nice job, Frank! I can't even imagine what 600 feels like on my back ... though I hope to one day in the not too distant future.

Damn ... I *really* need to change gyms.

icehog3 · 02-01-2010, 08:39 PM

Good squatin', Frank!

Chris. · 02-01-2010, 08:59 PM

Did lower pecs, abs and cardio tonight. Ran more than I have yet. Felt good. Did a lot of stretching afterwards

PeteSB75 · 02-02-2010, 07:34 AM

Deloading this week. Bench, incline, curls and dips. I need to do more cardio.

The Professor · 02-02-2010, 09:26 AM

Not a crazy back attack day like you, Admiral; but I felt fine about it.

plate-loaded pulldowns: 2p x 20; 4p x 10; 6p x 6, 6; 6p + 2 10s x 4

bent-over rows: 135 x 10; 185 x 6; (add straps) 225 x 5, 5, 7

old-school t-bar rows (in the time out corner, strapped in, using 25lb plates for greater ROM): 4 x 12; 5 x 10; 6 x 10; 7 x 8; 8 x 8

1-arm DB rows (strapped in): 100 x 8; 125 x 9; 125 x 7

That's it. I was out of time. Got a good workout ... haven't had a solid, heavy (for me) upper back day in a while. I probably could have gone heavier or more reps on bent-over rows and 1-arm rows if my lower back didn't have a small tweak from (I think) sleeping weird. I know ... excuses excuses.

icehog3 · 02-02-2010, 10:40 AM

Good rowin' day, Dokk!

The Professor · 02-02-2010, 10:47 AM

Quote:

Originally Posted by icehog3

Good rowin' day, Dokk!

I need to do those t-bar rows more often.

Only problem is that the wall has already caved in a little over in the time out corner; so I'm worried that I'm really going to eff things up.

I'm starting to hate my gym, in case y'all couldn't tell....

BigFrank · 02-02-2010, 05:59 PM

Start looking around Dokk. You may have to set up your own in your basement or something.

Today everything hurts. That is all.

The Professor · 02-02-2010, 06:41 PM

Quote:

Originally Posted by BigFrank

Start looking around Dokk. You may have to set up your own in your basement or something.

Today everything hurts. That is all.

We don't have basements in TX.

I *think* there's a hardcore gym here in town. It's supposedly about halfway between home and the office; but I still haven't seen it. I also don't know how much it is and can't get rid of my Princess Gym membership ... because I have to go with the wife sometimes.

There's another hardcore gym closer to Dallas; but that's a 30+ minute drive from me.

I guess I'll be "that guy" who has two memberships.

BigFrank · 02-02-2010, 07:11 PM

I'm paying for two memberships at the moment. Welcome to a nomad powerlifters life. 30 minute isnt that bad Dokk. You might have to do much like I do which is train Mon and Weds at the hardcore and get your 1-2 ME / light days in somewhere else. My drive is about 15-20 minutes with city traffic. Check out the gyms. Just hitting a new gym up now and then might be what you need.

The Professor · 02-02-2010, 07:25 PM

Quote:

Originally Posted by BigFrank

I'm paying for two memberships at the moment. Welcome to a nomad powerlifters life. 30 minute isnt that bad Dokk. You might have to do much like I do which is train Mon and Weds at the hardcore and get your 1-2 ME / light days in somewhere else. My drive is about 15-20 minutes with city traffic. Check out the gyms. Just hitting a new gym up now and then might be what you need.

Yeah ... I think what I really need is a community of lifters who don't eff around with cheater reps and who know and practice the conjugate method in one way or another. I think you're right: even two days a week would make a difference. 3-4 would be awesome. Being able to do it without the wife finding out would be awesomer.

It'd be sweet to have real power bars, too. I'm sick of this thick, rigid bar sh*t.

BigFrank · 02-02-2010, 08:08 PM

Dokk, you just gotta lay down the law. Tell the old lady " Look im trying to get fat, and be bullshit strong. Something like a ****ing Gorilla. You can have that fancy gym. I'm gonna smoke cigars and eat protein and ruin my health in the pursuit of an elite total."

Nut up bro.

The Professor · 02-02-2010, 08:15 PM

Quote:

Originally Posted by BigFrank

Dokk, you just gotta lay down the law. Tell the old lady " Look im trying to get fat, and be bullshit strong. Something like a ****ing Gorilla. You can have that fancy gym. I'm gonna smoke cigars and eat protein and ruin my health in the pursuit of an elite total."

Nut up bro.

Chris. · 02-03-2010, 06:53 AM

I have to drive for 40 minutes to get to my gym. It's either that or get a memebrship at my local YMCA whos gym consists of a couple machines, treadmills, a bench and some dumb bells.

02-03-2010, 07:50 AM

Quote:

Originally Posted by BigFrank

Dokk, you just gotta lay down the law. Tell the old lady " Look im trying to get fat, and be bullshit strong. Something like a ****ing Gorilla. You can have that fancy gym. I'm gonna smoke cigars and eat protein and ruin my health in the pursuit of an elite total."

Nut up bro.

icehog3 · 02-03-2010, 08:05 AM

Quote:

Originally Posted by Chris.

I have to drive for 40 minutes to get to my gym. It's either that or get a memebrship at my local YMCA whos gym consists of a couple machines, treadmills, a bench and some dumb bells.

Lots of dumbbells at my gym too, Chris.

Oh, you mean......never mind.

The Professor · 02-03-2010, 09:23 AM

A 1-bar conditioning workout from Gerry today. Effin' SUCKED. Was supposed to do 5 circuits and could only do 3 ... barely.

Like on the floor, gasping for air, hands shaking kind of "barely."

Sometimes I hate that little man.

icehog3 · 02-03-2010, 02:08 PM

Stupid sexy Gerry......

Another day off from work so I supersetted chest and back again. Changed up the exercises and order.

Flat Bench Heavy - T-bar Rows Heavy

Incline Bench Heavy - Superwide Cable Pulldowns Heavy

Weighted Dips - Pullups

Had to get out after that to get some protein before my tax appointment...so I still have some gas left for hockey tonight.

King James · 02-03-2010, 03:14 PM

getting back to lifting (again) after a few week hiatus..... just need to be able to stick with it for a few weeks but the last time I tried I let work and school be an excuse to not find time.... once I get a week or two in it becomes routine...so just need to stay focused and get there.

02-01-2010, 07:56 PM	#3381
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 Squatting tonight Raw Goal accomplished Squats w/ knee wraps 587x1 607x1 632x0 ( near miss, came out of the hole and stalled 1/2 way ) I should have gotten this but I was super tired at the final set. Skipped pulling did basic assistance work. Tired... __________________ " Hope is the first step on the road to disappointment. " Last edited by BigFrank; 02-01-2010 at 08:01 PM.

02-01-2010, 08:32 PM	#3382
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 Nice job, Frank! I can't even imagine what 600 feels like on my back ... though I hope to one day in the not too distant future. Damn ... I really need to change gyms. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

02-01-2010, 08:39 PM	#3383
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,284 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Good squatin', Frank! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-01-2010, 08:59 PM	#3384
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Did lower pecs, abs and cardio tonight. Ran more than I have yet. Felt good. Did a lot of stretching afterwards

02-02-2010, 07:34 AM	#3385
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 Deloading this week. Bench, incline, curls and dips. I need to do more cardio. __________________ Formerly Malik23

02-02-2010, 09:26 AM	#3386
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 a crazy back attack day like you, Admiral; but I felt fine about it. plate-loaded pulldowns: 2p x 20; 4p x 10; 6p x 6, 6; 6p + 2 10s x 4 bent-over rows: 135 x 10; 185 x 6; (add straps) 225 x 5, 5, 7 old-school t-bar rows (in the time out corner, strapped in, using 25lb plates for greater ROM): 4 x 12; 5 x 10; 6 x 10; 7 x 8; 8 x 8 1-arm DB rows (strapped in): 100 x 8; 125 x 9; 125 x 7 That's it. I was out of time. Got a good workout ... haven't had a solid, heavy (for me) upper back day in a while. I probably could have gone heavier or more reps on bent-over rows and 1-arm rows if my lower back didn't have a small tweak from (I think) sleeping weird. I know ... excuses excuses. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

02-02-2010, 10:40 AM	#3387
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,284 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Good rowin' day, Dokk! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-02-2010, 05:59 PM	#3389
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 Start looking around Dokk. You may have to set up your own in your basement or something. Today everything hurts. That is all. __________________ " Hope is the first step on the road to disappointment. "

02-02-2010, 07:11 PM	#3391
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 I'm paying for two memberships at the moment. Welcome to a nomad powerlifters life. 30 minute isnt that bad Dokk. You might have to do much like I do which is train Mon and Weds at the hardcore and get your 1-2 ME / light days in somewhere else. My drive is about 15-20 minutes with city traffic. Check out the gyms. Just hitting a new gym up now and then might be what you need. __________________ " Hope is the first step on the road to disappointment. "

02-02-2010, 08:08 PM	#3393
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 Dokk, you just gotta lay down the law. Tell the old lady " Look im trying to get fat, and be bullshit strong. Something like a **ing Gorilla. You can have that fancy gym. I'm gonna smoke cigars and eat protein and ruin my health in the pursuit of an elite total." Nut up bro. __________________ " Hope is the first step on the road to disappointment. "**

02-03-2010, 06:53 AM	#3395
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 I have to drive for 40 minutes to get to my gym. It's either that or get a memebrship at my local YMCA whos gym consists of a couple machines, treadmills, a bench and some dumb bells.

02-03-2010, 09:23 AM	#3398
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 A 1-bar conditioning workout from Gerry today. Effin' SUCKED. Was supposed to do 5 circuits and could only do 3 ... barely. Like on the floor, gasping for air, hands shaking kind of "barely." Sometimes I hate that little man. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

02-03-2010, 02:08 PM	#3399
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,284 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Stupid sexy Gerry...... Another day off from work so I supersetted chest and back again. Changed up the exercises and order. Flat Bench Heavy - T-bar Rows Heavy Incline Bench Heavy - Superwide Cable Pulldowns Heavy Weighted Dips - Pullups Had to get out after that to get some protein before my tax appointment...so I still have some gas left for hockey tonight. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

02-03-2010, 03:14 PM	#3400
King James Regard Me! Join Date: Oct 2008 First Name: Jim Location: Dark Side Of The Moon Posts: 2,565 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 getting back to lifting (again) after a few week hiatus..... just need to be able to stick with it for a few weeks but the last time I tried I let work and school be an excuse to not find time.... once I get a week or two in it becomes routine...so just need to stay focused and get there. __________________ Mob Herfin' Since 2006