Pumping Iron with Zemekone and Icehog3

[BigFrank]

Originally Posted by The Professor

Gimme the strength tips, Frank. Shoulders are a weakness for me ... and they're delicate. I could use a good shoulder workout for Thursday.

Strength wise I would just stick to standing mil presses. Start using heavier weight and get a little leg drive in the press. Almost like a cheater. Heavy ass front raises too help.

Originally Posted by GreekGodX

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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I would start with heavy ass laterals. Im talking heavy. 4 sets maybe even 5. Then move right to Presses. Standing or seated keep your back straight. No incline benching horse ****. Front raises should be next. You can skip rear delt action, it's really up to you. ( I would save rear delts for another day, isolating them can be a pain, and I would recommend working them on a day when they arent used much at all ) When your done with the front raises move onto lateral machine and bust out 20+ reps. If your not cooked after this. Then bust out a set of painful shoulders. Here is how they go: Grab a set of dumbells dont go grabbing heavy ones im talking 20 maybe 25's tops. 10-15 reps side laterals, 10-15 reps front raises 10-15 reps shoulder presses put em down. No rest between sets on those. Some times I would alternate doing cable work instead of dumbbell work, front raises and laterals seemed to benefit the most from resistance in the negative portion of the motion. To finish off some jacked shoulders do some yoke building work. Hang Cleans superset with some shrugs super set with behind the back shrugs. Afterwards, your range of motion should be shot and anything weighing more than 1 lb should hurt to pick up. Take two ibueprofen and call me in the morning hahahahah!!!!

[The Professor]

Originally Posted by BigFrank

Strength wise I would just stick to standing mil presses. Start using heavier weight and get a little leg drive in the press. Almost like a cheater. Heavy ass front raises too help.

what kind of reps/sets are we talkin', Frank?

[PeteSB75]

Originally Posted by The Professor

what kind of reps/sets are we talkin', Frank?

I dunno about Frank, but I'd go with 85% 1RM and do 3 or 4 sets of 5 reps. Good luck with that. It's one of my tough spots as well. If you get into the set and think you might not be able to finish straight, add a little push press to get the bar moving.

[The Professor]

Thanks, Pete.

"Off" day for me -- 10min cardio, assisted pull-ups, t-bar @ 2px12 & 3px10x3sets, pull-down abs @ 180# for 10x5sets, cable rope crunches @ 180# for 15+15+20+15

Going to jiu-jitsu tonight.

[PeteSB75]

Originally Posted by The Professor

Thanks, Pete.

"Off" day for me -- 10min cardio, assisted pull-ups, t-bar @ 2px12 & 3px10x3sets, pull-down abs @ 180# for 10x5sets, cable rope crunches @ 180# for 15+15+20+15

Going to jiu-jitsu tonight.

Glad to help.

Oh yeah, spin this morning I need to drop 20-25 lbs in the next 4 months. Think I might be giving up drinking for a while.

[Chris.]

Dude cutting out sweet snacks has made a world of difference in weight loss for me. I don't how many cookies etc you eat but I would have some Oreos or something every other day. It was killing my weight loss strategy.

[PeteSB75]

Originally Posted by Chris.

Dude cutting out sweet snacks has made a world of difference in weight loss for me. I don't how many cookies etc you eat but I would have some Oreos or something every other day. It was killing my weight loss strategy.

I stopped with sweets a bit over 2 years ago. Along with other dietary changes and starting to work out, I dropped about 40lbs (-50 fat, +10 muscle) over 6 months or so, down to 235. Since then I'm back up to 255-260, about 8-10lbs is muscle, the rest not so much. I want to cut the recent fat gains, along with, hopefully, some additional. We shall see. If I can get back to 235, I'd be happy with that, but 225 would be better.

[Chris.]

Yea I've gone from 225 to 209 since dropping sweets. Trying to get to 180-190

[BigFrank]

Originally Posted by The Professor

what kind of reps/sets are we talkin', Frank?

Like any other strength builder 5 or less pyramid up.

[PeteSB75]

chest/arms this morning. Bench, incline, curls, dips. Good stuff. Heavy, but not 1RM heavy.

[The Professor]

Originally Posted by BigFrank

Like any other strength builder 5 or less pyramid up.

did it. my shoulders suck. only got to 155 for 4, 5, 3. did some front raises, rear delt work, traps, grip, etc. today, too.

jiu-jitsu was awesome last night, though. I think I'm gonna join up and work that hard until the summer, when I'll start bulking again.

[BigFrank]

Benched last night
365x8,8
inclines
close grip pause
lock outs 525x5,5
Pressdowns

Triceps = Swollen

That was about it for me last night. Ate some pizza today, having a few beers and relaxing. Beautiful day here.

[The Professor]

yesterday was a pretty active day for me. started with BJJ. when I got to the academy, it was just me, coach, and one other guy -- a blue belt. needless to say, it was an intense 90 minutes in which I got thoroughly manhandled.

after that, I proteined up, rested a little, and decided to head to the gym for a recovery session consisting of chins, high-rep deads (no thumb in grip), "yes-nos" (to work the inner thighs), ham curls (with pause and without pause), farmer's walks (no thumb in grip), one-arm underhand pull-down w/pause (for 30 seconds or so), and lots of stretching.

after that, I proteined up again, went home, and decided it would be a good time to mow the lawn since I was already sweaty.

woke up this morning I feel like someone used my neck as a handle to throw me around ... then I realized, someone did. I am a sore little unicorn who is glad to have the weekend off.

[icehog3]

Pretty active day, Dokk.

I am hitting the gym early so I can eat, nap and eat before my playoff game tonight.

[PeteSB75]

Damn Dokk, you are turning into a maniac.

just spin for me this morning, followed by a 2 egg/3 egg white omelette with a little cheddar and prosciutto and a couple pieces of wheat toast. I think I need to eat more egg whites. Maybe just put em in my shakes in the morning...

[icehog3]

Did a heavy, short delt workout today. Militarys, seated dumbbell militarys and some machine work to finish. Put off traps until tomorrow to be certain my lower back was not tight for my Finals game tonight.

[BigFrank]

Originally Posted by PeteSB75

Damn Dokk, you are turning into a maniac.

just spin for me this morning, followed by a 2 egg/3 egg white omelette with a little cheddar and prosciutto and a couple pieces of wheat toast. I think I need to eat more egg whites. Maybe just put em in my shakes in the morning...

egg whites are like 4g protein. I usually do a 4:1 ratio. 2 whole should be followed by 8 whites. one of the reason I do not eat eggs often. Eating a dozen eggs is SO much food.

[icehog3]

Lost our game, after a 10 minute overtime, in a shootout.

I am going to get up early and punish myself at the gym to douse my shame.

[BigFrank]

Then follow it up with a victory burrito.

[PeteSB75]

Spin again for me today, off tomorrow. Just had some chobani with some granola and an apple. Very tasty.