Pumping Iron with Zemekone and Icehog3

[The Professor]

"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]

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]

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]

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]

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]

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]

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]

You should be spent, Frank!

[PeteSB75]

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

[The Professor]

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]

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]

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]

Originally Posted by The Professor

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

[BigFrank]

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

[The Professor]

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]

"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]

Nice lifting Dokk..

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

[icehog3]

Dokk, you did back two days in a row?

[The Professor]

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]

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.