Pumping Iron with Zemekone and Icehog3 - Page 186

The Professor · 03-06-2010, 09:47 AM

"off" day

recumbent for 10

foam roller and (hard) softball rolling on my legs and glutes

zerchers off the rack (135, 185, 225)

sled pushing (using an aerobic riser and 70# of weight, pushing on the floor) 2 x 25yards

assisted natty pull-ups: 2 x 10 w/40# assist

natty pull-ups: 5, 4, 3

done.

The Professor · 03-08-2010, 08:15 AM

Must have been a slow weekend in training land.

International Bench Monday.

warmups (bike, stretch, roller, tris)

flat bench pyramid: 135 x 8, 155 x 6, 185 x 4, 205 x 3, 225 x 1 PR

peck deck: 2 or 3 x 10 @ whatever it was (160 or 175 on the stack).

superset w/ 1-arm DB inclines and 20# medicine ball slams: 45 x 8, 30 slams; 55 x 5, 20 slams; 55 x 8, 20 slams

1-arm DB rows on a stability ball: 5 x 5 @ 65 (I should be doing 75 or more for these -- I do normal reps at 125)

assisted dips: my fat ass needs assistance, dammit!

3 sets of 10.

pull-ups: 1 set unassisted natural, a few sets assisted with a wide grip and with an underhand grip

I think that's it. I may be missing something. I'm not losing much weight, but I think I'm slimming down a little and speeding up a bit, which is a good thing, I guess.

icehog3 · 03-08-2010, 10:36 AM

Congrats on the double 45s, Dokk!

Bench day for me today, much stronger than last week, but I did a rep day instead of weight anyway.

Incline Bench 4 sets @ 295

Flat Bench 5 sets @ 275

Vertical Bench machine 4 sets @ 365

Dips 4 sets with varied grips

Lower back is much better, but thinking about another "all pull-up" back workout tomorrow to give it an extra few days to heal.

The Professor · 03-08-2010, 11:18 AM

Quote:

Originally Posted by icehog3

Congrats on the double 45s, Dokk!

Bench day for me today, much stronger than last week, but I did a rep day instead of weight anyway.

Incline Bench 4 sets @ 295

Flat Bench 5 sets @ 275

Vertical Bench machine 4 sets @ 365

Dips 4 sets with varied grips

Lower back is much better, but thinking about another "all pull-up" back workout tomorrow to give it an extra few days to heal.

your chest days make me shed a tear.

PeteSB75 · 03-08-2010, 11:54 AM

felt lazy this weekend and it was gorgeous outside, so I didn't lift legs, just did spin and a lot of walking. Is it still exercise if I am smoking a cigar while doing it?

BigFrank · 03-08-2010, 02:15 PM

I often smoke a nice cigar or pipe on the weekends on walks with my boys. Weather is getting nice outside. It doesnt count, but probably helps in the long term ( stress reducer etc.)

BigFrank · 03-08-2010, 06:53 PM

Gym
Squats
440x8,8
Pulls
465x5,5
465 off of 8 mats, bar on top of my feet, x5,5
Leg Presses
Calves
Reverse Hyper
Abs

Spent.

icehog3 · 03-08-2010, 09:28 PM

You should be spent, Frank!

PeteSB75 · 03-09-2010, 06:33 AM

Medium load day, bench, incline, curls and dips. Good stuff, enough to feel like I worked, but not dead.

The Professor · 03-09-2010, 08:04 AM

Back attack!

1-arm HS low-rows (weight listed is per arm, alternating right/left): 2p x 10, 3p x 10, 3.5p x 8, 4p x 8, 4.5 p x 5, 5p x 3 ... literally can't load more weight than that (no more room for plates); had to strap in at 4p

old skool Ts: 2p x 12, 3p x 10, 4p x 10, 5p x 8, 6p x 3 (no straps)

HS high rows: 2.5p x 8, 2.75p x 8, 3p x 5, 6, 5

pull-ups: epic fail

an old Marine came over and spotted me so I could crank out a couple. attempted some more on the assist; but I was spent and it's not even really worth "counting" them

foam roller: hot damn that hurt!

Pretty heavy day. My hands are killing me.

I've earned the food and cigars I'll consume later today.

icehog3 · 03-09-2010, 08:07 AM

Nice, Dokk!

I am back for back today, but am going to do one more "all pull-up" workout to make sure my lower back is fully healed before hitting the rows again.

The Professor · 03-09-2010, 08:12 AM

Quote:

Originally Posted by icehog3

Nice, Dokk!

I am back for back today, but am going to do one more "all pull-up" workout to make sure my lower back is fully healed before hitting the rows again.

Thanks, Admiral. Some of the rows today were for you, anyway.

icehog3 · 03-09-2010, 08:12 AM

Quote:

Originally Posted by The Professor

Thanks, Admiral. Some of the rows today were for you, anyway.

BigFrank · 03-09-2010, 07:03 PM

Looking good there Dokk. Miss the hammer strength machines from time to time.

The Professor · 03-09-2010, 07:27 PM

Quote:

Originally Posted by BigFrank

Looking good there Dokk. Miss the hammer strength machines from time to time.

thanks, Frank. they're fun machines sometimes -- helluva lot better than cable/stack machines. I just wish my hands weren't hurting so much. damned calluses are killing me. I need to cut them off is what I need to do....

The Professor · 03-10-2010, 07:54 AM

"off" day....

foam roller & stretching

t-bar: 3p x 10 for 4 sets

land mines: 1p x 10 x 2 sets, 1p + 10# x 10, 9, 10

1-arm rows holding the fat end of a barbell with the land mine weight: 10 x 2 sets

assisted pull-ups/chins: natural grip and underhand grip for several sets (can't recall)

done.

GreekGodX · 03-10-2010, 07:59 AM

Nice lifting Dokk..

I'm coming back from a week off. Looking forward to it. Feeling strong today

icehog3 · 03-10-2010, 08:02 AM

Dokk, you did back two days in a row?

The Professor · 03-10-2010, 08:04 AM

Quote:

Originally Posted by GreekGodX

Nice lifting Dokk..

I'm coming back from a week off. Looking forward to it. Feeling strong today

thanks. feeling a tad sore from yesterday. I might invest in a chair massage at the coffee shop today just because it would help relieve some of the soreness in my lats (which I worked harder than ever yesterday).

been feeling good lately ... and had someone else comment on how I looked like I was slimming down. I'm not losing weight, though, which is a good thing in my book. If I can keep slimming and stay right where I'm at, I'll be a happy camper going into my next bulk cycle this summer.

The Professor · 03-10-2010, 08:05 AM

Quote:

Originally Posted by icehog3

Dokk, you did back two days in a row?

no ... only did it light today to get the blood flowing. the land mines are more for my obliques -- they hit me there in a mean, mean way. and the 1-arms were more grip than anything (that weight isn't even a warmup for me ... reallit, it's just hard as hell to keep gripping the fat end of the bar).

as for the pull-ups, I've made it a goal to do some every day.

03-06-2010, 09:47 AM	#3701
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 recumbent for 10 foam roller and (hard) softball rolling on my legs and glutes zerchers off the rack (135, 185, 225) sled pushing (using an aerobic riser and 70# of weight, pushing on the floor) 2 x 25yards assisted natty pull-ups: 2 x 10 w/40# assist natty pull-ups: 5, 4, 3 done. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

03-08-2010, 08:15 AM	#3702
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 Must have been a slow weekend in training land. International Bench Monday. warmups (bike, stretch, roller, tris) flat bench pyramid: 135 x 8, 155 x 6, 185 x 4, 205 x 3, 225 x 1 PR peck deck: 2 or 3 x 10 @ whatever it was (160 or 175 on the stack). *superset* w/ 1-arm DB inclines and 20# medicine ball slams: 45 x 8, 30 slams; 55 x 5, 20 slams; 55 x 8, 20 slams 1-arm DB rows on a stability ball: 5 x 5 @ 65 (I should be doing 75 or more for these -- I do normal reps at 125) assisted dips: my fat ass needs assistance, dammit! 3 sets of 10. pull-ups: 1 set unassisted natural, a few sets assisted with a wide grip and with an underhand grip I think that's it. I may be missing something. I'm not losing much weight, but I think I'm slimming down a little and speeding up a bit, which is a good thing, I guess. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

03-08-2010, 10:36 AM	#3703
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,118 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Congrats on the double 45s, Dokk! Bench day for me today, much stronger than last week, but I did a rep day instead of weight anyway. Incline Bench 4 sets @ 295 Flat Bench 5 sets @ 275 Vertical Bench machine 4 sets @ 365 Dips 4 sets with varied grips Lower back is much better, but thinking about another "all pull-up" back workout tomorrow to give it an extra few days to heal. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-08-2010, 11:54 AM	#3705
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 felt lazy this weekend and it was gorgeous outside, so I didn't lift legs, just did spin and a lot of walking. Is it still exercise if I am smoking a cigar while doing it? __________________ Formerly Malik23

03-08-2010, 02:15 PM	#3706
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 often smoke a nice cigar or pipe on the weekends on walks with my boys. Weather is getting nice outside. It doesnt count, but probably helps in the long term ( stress reducer etc.) __________________ " Hope is the first step on the road to disappointment. "

03-08-2010, 06:53 PM	#3707
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 Gym Squats 440x8,8 Pulls 465x5,5 465 off of 8 mats, bar on top of my feet, x5,5 Leg Presses Calves Reverse Hyper Abs Spent. __________________ " Hope is the first step on the road to disappointment. "

03-08-2010, 09:28 PM	#3708
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,118 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 You should be spent, Frank! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-09-2010, 06:33 AM	#3709
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 Medium load day, bench, incline, curls and dips. Good stuff, enough to feel like I worked, but not dead. __________________ Formerly Malik23

03-09-2010, 08:04 AM	#3710
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 Back attack! 1-arm HS low-rows (weight listed is per arm, alternating right/left): 2p x 10, 3p x 10, 3.5p x 8, 4p x 8, 4.5 p x 5, 5p x 3 ... literally can't load more weight than that (no more room for plates); had to strap in at 4p old skool Ts: 2p x 12, 3p x 10, 4p x 10, 5p x 8, 6p x 3 (no straps) HS high rows: 2.5p x 8, 2.75p x 8, 3p x 5, 6, 5 pull-ups: epic fail an old Marine came over and spotted me so I could crank out a couple. attempted some more on the assist; but I was spent and it's not even really worth "counting" them foam roller: hot damn that hurt! Pretty heavy day. My hands are killing me. I've earned the food and cigars I'll consume later today. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

03-09-2010, 08:07 AM	#3711
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,118 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Nice, Dokk! I am back for back today, but am going to do one more "all pull-up" workout to make sure my lower back is fully healed before hitting the rows again. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-09-2010, 07:03 PM	#3714
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 Looking good there Dokk. Miss the hammer strength machines from time to time. __________________ " Hope is the first step on the road to disappointment. "

03-10-2010, 07:54 AM	#3716
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.... foam roller & stretching t-bar: 3p x 10 for 4 sets land mines: 1p x 10 x 2 sets, 1p + 10# x 10, 9, 10 1-arm rows holding the fat end of a barbell with the land mine weight: 10 x 2 sets assisted pull-ups/chins: natural grip and underhand grip for several sets (can't recall) done. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

03-10-2010, 07:59 AM	#3717
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 Nice lifting Dokk.. I'm coming back from a week off. Looking forward to it. Feeling strong today __________________ "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

03-10-2010, 08:02 AM	#3718
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,118 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Dokk, you did back two days in a row? __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!