Pumping Iron with Zemekone and Icehog3 - Page 189

Chris. · 03-13-2010, 01:13 PM

Quote:

Originally Posted by BigFrank

That's a good bit of running for weight loss. Might wanna do a few days of low intensity cardio rather than balls out running. But with that said if you are feeling under the weather take time off from the gym allow your body to heal. Dragging yourself in while not 100% sometimes can be worse for you. Gauge yourself listen to your body. When in doubt eat!!!!

They way I do it is run the full first mile at about 5.5-6 mph then walk until my chest isn't about to explode anymore, then run another .25-.5 then walk and repeat for up to 45 minutes. This is usually not on the same day as weight training. I'm also on a special K type diet. Lots of grilled chicken and steamed veggies in my dinners.

I forgot to mention that I've lost about 12 pounds in the last two months doing this. 25 more ad I'll be back to strength training.

BigFrank · 03-13-2010, 02:01 PM

Quote:

Originally Posted by The Professor

went and got one at Chipotle, Frank.

with guac, too.

mmmm mmmmmm I'm going to a mexican restaurant tonight. Its gonna be fun!

Quote:

Originally Posted by Chris.

They way I do it is run the full first mile at about 5.5-6 mph then walk until my chest isn't about to explode anymore, then run another .25-.5 then walk and repeat for up to 45 minutes. This is usually not on the same day as weight training. I'm also on a special K type diet. Lots of grilled chicken and steamed veggies in my dinners.

I forgot to mention that I've lost about 12 pounds in the last two months doing this. 25 more ad I'll be back to strength training.

I would try doing that 2 times a week and 3 times a week do steady state cardio. Dont know much about the Special K diet. But chicken and veggies is a cant go wrong. Eating clean will normally do wonders in and of itself.

Chris. · 03-13-2010, 02:17 PM

Special K diet is a bowl of cereal for breakfast and lunch with a snack between them and another snack before a typical dinner.

BigFrank · 03-13-2010, 02:57 PM

and that's it? I don't know about that diet. Sounds kind of empty to me.

Chris. · 03-13-2010, 03:35 PM

Pretty much. Its really just a weight loss diet. I tend to swap the order and have a normal lunch then cereal for dinner instead. It's hard for me to follow other types of low carb, high protein and vice versa diets, so this one has been pretty easy for me and works pretty well.

PeteSB75 · 03-14-2010, 07:43 PM

No lifting this weekend for me. Spin yesterday and today. Off tomorrow, get to sleep in a little...

BigFrank · 03-14-2010, 08:07 PM

Same for me Pete. Just been eating my balls off. Sleeping a ton too. Back to the grind monday.

icehog3 · 03-14-2010, 10:05 PM

Back day today...did some rowing for the first time since messing up my lower back a couple weeks ago. Stayed light, only went up to 245 for barbell rows....feels fine tonight, think I am ready to row.

BigFrank · 03-15-2010, 07:35 PM

Squat Session Tonight
480x5,5,5,5
Lock Outs 650 x 5
Leg Press
GHR
Abs
Calves

Spent...

GreekGodX · 03-15-2010, 08:08 PM

I'm working on bringing up my shoulders. 6x3 reps of 90lbs on DB Shoulder press, 4x3 of 165 on push press and 3x3 165 on seated overhead press. I found the seated pressing to be much easier than standing, which makes no sense to me. I'd figure a push press (using some legs) would be easier but it wasn't

The Professor · 03-15-2010, 08:13 PM

Quote:

Originally Posted by GreekGodX

I'm working on bringing up my shoulders. 6x3 reps of 90lbs on DB Shoulder press, 4x3 of 165 on push press and 3x3 165 on seated overhead press. I found the seated pressing to be much easier than standing, which makes no sense to me. I'd figure a push press (using some legs) would be easier but it wasn't

maybe you're arching your back too much and basically making the seated press an incline bench press.

Chris. · 03-15-2010, 08:14 PM

Quote:

Originally Posted by BigFrank

Squat Session Tonight
480x5,5,5,5
Lock Outs 650 x 5
Leg Press
GHR
Abs
Calves

Spent...

I would have been spent after TRYING to get 480 off the rack! Well done sir!

I did legs for the first time tonight in two months. I'm already hurtin. LOL

The Professor · 03-15-2010, 08:15 PM

Quote:

Originally Posted by BigFrank

Squat Session Tonight
480x5,5,5,5
Lock Outs 650 x 5
Leg Press
GHR
Abs
Calves

Spent...

looking good, frank.

today was nothing special (chest). tomorrow is back.

BigFrank · 03-15-2010, 08:32 PM

Quote:

Originally Posted by GreekGodX

I'm working on bringing up my shoulders. 6x3 reps of 90lbs on DB Shoulder press, 4x3 of 165 on push press and 3x3 165 on seated overhead press. I found the seated pressing to be much easier than standing, which makes no sense to me. I'd figure a push press (using some legs) would be easier but it wasn't

Second what Dokk said. Do em standing to avoid doing an incline press. That's what I do at least.

We talking bring them up strength or size wise? Let me know. I got a couple of good tips either way.

The Professor · 03-15-2010, 08:58 PM

Quote:

Originally Posted by BigFrank

Second what Dokk said. Do em standing to avoid doing an incline press. That's what I do at least.

We talking bring them up strength or size wise? Let me know. I got a couple of good tips either way.

Gimme the strength tips, Frank.

Shoulders are a weakness for me ... and they're delicate. I could use a good shoulder workout for Thursday.

GreekGodX · 03-15-2010, 11:08 PM

Quote:

Originally Posted by BigFrank

Second what Dokk said. Do em standing to avoid doing an incline press. That's what I do at least.

We talking bring them up strength or size wise? Let me know. I got a couple of good tips either way.

Bring them up primarily for size. Definitely lacking there.

You guys might be right on me arching my back too much. I'll try changing my form on the next lift.
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PeteSB75 · 03-16-2010, 07:35 AM

Tried to do some legs this morning. Thought my back was good, it's been 2 1/2 weeks since I tweaked it and it's not been bothering me at all for about a week. Anyway, I wasn't able to go heavy at all, as it started to bother me at 225. I backed down and did a couple more sets at 185, checking my form. I notice I don't always come straight up out of the bottom and wonder if that is causing this issue. Anyway, did some deads, again stayed light, then finished up with some ab work and a load of stretching. Spin tomorrow.

The Professor · 03-16-2010, 08:52 AM

Back attack for the Admiral.

Warmup/stretch

1-arm HS low-rows: 1p x 20, 2p x 12, 3p x 10, 3.5p x 8, 4p x 8 (strapped in from here on out), 4.5p x 6, 5p x 4

Old skool t-bars: 2p x 12, 3p x 12, 4p x 10, 5p x 7 (I might have been strapped in here, my hands were killing), 6p x 3 (strapped ... and my hands still hurt)

Bent-over rows: 185 x 8, 225 x 7 x 3 sets

1-arm stability ball DB rows (hard as sh*t to stay on the damn ball): 70 x 8,8,10

HS high-rows: 2.5p x 10, 2.75p x 8, 3p x 6

Tried some pull-ups; but my lats were fried

A bunch of cable curls ... 1-arm and 2-arm w/a cambered bar

1-arm underhand grip 30-second (goal) pause pull-downs: 100 (30), 110 (25), 120 (20)

I'm hungry.

icehog3 · 03-16-2010, 08:55 AM

Way to Row, Dokk!

The Professor · 03-16-2010, 09:01 AM

Quote:

Originally Posted by icehog3

Way to Row, Dokk!

Thanks, Admiral.

03-13-2010, 02:17 PM	#3763
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Special K diet is a bowl of cereal for breakfast and lunch with a snack between them and another snack before a typical dinner.

03-13-2010, 02:57 PM	#3764
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 and that's it? I don't know about that diet. Sounds kind of empty to me. __________________ " Hope is the first step on the road to disappointment. "

03-13-2010, 03:35 PM	#3765
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Pretty much. Its really just a weight loss diet. I tend to swap the order and have a normal lunch then cereal for dinner instead. It's hard for me to follow other types of low carb, high protein and vice versa diets, so this one has been pretty easy for me and works pretty well.

03-14-2010, 07:43 PM	#3766
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 No lifting this weekend for me. Spin yesterday and today. Off tomorrow, get to sleep in a little... __________________ Formerly Malik23

03-14-2010, 08:07 PM	#3767
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 Same for me Pete. Just been eating my balls off. Sleeping a ton too. Back to the grind monday. __________________ " Hope is the first step on the road to disappointment. "

03-14-2010, 10:05 PM	#3768
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 Back day today...did some rowing for the first time since messing up my lower back a couple weeks ago. Stayed light, only went up to 245 for barbell rows....feels fine tonight, think I am ready to row. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

03-15-2010, 07:35 PM	#3769
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 Squat Session Tonight 480x5,5,5,5 Lock Outs 650 x 5 Leg Press GHR Abs Calves Spent... __________________ " Hope is the first step on the road to disappointment. "

03-15-2010, 08:08 PM	#3770
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 I'm working on bringing up my shoulders. 6x3 reps of 90lbs on DB Shoulder press, 4x3 of 165 on push press and 3x3 165 on seated overhead press. I found the seated pressing to be much easier than standing, which makes no sense to me. I'd figure a push press (using some legs) would be easier but it wasn't __________________ "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

03-16-2010, 07:35 AM	#3777
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 Tried to do some legs this morning. Thought my back was good, it's been 2 1/2 weeks since I tweaked it and it's not been bothering me at all for about a week. Anyway, I wasn't able to go heavy at all, as it started to bother me at 225. I backed down and did a couple more sets at 185, checking my form. I notice I don't always come straight up out of the bottom and wonder if that is causing this issue. Anyway, did some deads, again stayed light, then finished up with some ab work and a load of stretching. Spin tomorrow. __________________ Formerly Malik23

03-16-2010, 08:52 AM	#3778
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 for the Admiral. Warmup/stretch 1-arm HS low-rows: 1p x 20, 2p x 12, 3p x 10, 3.5p x 8, 4p x 8 (strapped in from here on out), 4.5p x 6, 5p x 4 Old skool t-bars: 2p x 12, 3p x 12, 4p x 10, 5p x 7 (I might have been strapped in here, my hands were killing), 6p x 3 (strapped ... and my hands still hurt) Bent-over rows: 185 x 8, 225 x 7 x 3 sets 1-arm stability ball DB rows (hard as sh*t to stay on the damn ball): 70 x 8,8,10 HS high-rows: 2.5p x 10, 2.75p x 8, 3p x 6 Tried some pull-ups; but my lats were fried A bunch of cable curls ... 1-arm and 2-arm w/a cambered bar 1-arm underhand grip 30-second (goal) pause pull-downs: 100 (30), 110 (25), 120 (20) I'm hungry. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

03-16-2010, 08:55 AM	#3779
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 Way to Row, Dokk! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!