Pumping Iron with Zemekone and Icehog3 - Page 212

BigFrank · 07-09-2010, 05:17 PM

Sorry for my absence from this thread fellas. Workouts have been lack luster and life has been busy to say the least. I will return to my normal posting.
Looking to do a shirted bench meet Oct 23rd.

Pete what does your leg routine look like? What goals you trying to accomplish. I'll whip something up for ya to do for a few weeks.

MortonMilo · 07-09-2010, 08:17 PM

Quote:

Originally Posted by BigFrank

Watch some videos on form.
Few tips for a beginner-
http://articles.elitefts.com/article...-the-deadlift/

Just want to say many thanks for this article/vid! Really helped make me feel more comfortable doing dead lifts. Corrected many of my errors and starting to work on form!

BigFrank · 07-10-2010, 08:11 AM

Glad to hear J. If you have any questions feel free to plug away with em...

BigFrank · 07-11-2010, 09:03 AM

Did some assistance work yester-morning. Went like this
-Rows
-PullDowns
-Cable Rows
-Stnd Mil Press
-Lateral Raises
-Band pull aparts
-Upright rows
-cable shrugs
-curls
-cable curls

icehog3 · 07-11-2010, 09:15 AM

Good stuff Frank....yesterday the T-Bar rowing bar was still broken, and I didn't feel like going old-school off the floor as my lower back was a little tight. I went with Barbell Rows, Pull-ups, Dumbbell Rows, Barbell Shrugs, Upright Rows, Dumbbell Rows and Rear Lateral Raises.

Legs today...wish me luck.

PeteSB75 · 07-12-2010, 09:48 AM

Spin and abs (crunches, planks, medicine ball toss) on Saturday, spin yesterday.

Quote:

Originally Posted by BigFrank

Sorry for my absence from this thread fellas. Workouts have been lack luster and life has been busy to say the least. I will return to my normal posting.
Looking to do a shirted bench meet Oct 23rd.

Pete what does your leg routine look like? What goals you trying to accomplish. I'll whip something up for ya to do for a few weeks.

Did legs this morning. plenty of time warming up and stretching, then deads and squats, then some ab work. In the past I've done a lot of different things, but not sure what will help my squat and dead the most.

icehog3 · 07-12-2010, 03:07 PM

Crushed my legs yesterday....went in on my "off day" today becuase I woke up with loads of energy....busted out shoulders, traps and arms. Feeling good lately (knock on wood).

zemekone · 07-12-2010, 03:14 PM

this thread has my name in it and i havent been in here forever...

Ran 3 miles,50 pullups,50 chinups, jiu jitsu in 5 hours, hopefully swim 600m after...

BigFrank · 07-12-2010, 03:18 PM

Quote:

Originally Posted by PeteSB75

In the past I've done a lot of different things, but not sure what will help my squat and dead the most.

What ya trying to accomplish? Get stronger or get bigger.

PeteSB75 · 07-12-2010, 03:24 PM

Quote:

Originally Posted by BigFrank

What ya trying to accomplish? Get stronger or get bigger.

Stronger without getting too much bigger.

GreekGodX · 07-12-2010, 07:56 PM

I decided today that I'm not going to order from TrueProtein.com ever again

The shakes just have the worst flavor ever.

Right now I'm on a quest to get to 240lbs. I weighed in today at 222.1 lbs. Hopefully I can add the most muscle in my upper body in the process.

icehog3 · 07-12-2010, 09:04 PM

Quote:

Originally Posted by GreekGodX

I decided today that I'm not going to order from TrueProtein.com ever again

The shakes just have the worst flavor ever.

Right now I'm on a quest to get to 240lbs. I weighed in today at 222.1 lbs. Hopefully I can add the most muscle in my upper body in the process.

ON Rocky Road, Son....I wouldn't steer you wrong.

What is your name?

What is your quest?

What is the average airspeed velocity of an unlaiden swallow?

PeteSB75 · 07-13-2010, 07:53 AM

Quote:

Originally Posted by icehog3

ON Rocky Road, Son....I wouldn't steer you wrong.

Not a fan of the rocky road, give me cookies and cream every time.

Quote:

What is the average airspeed velocity of an unlaiden swallow?

African or European?

Chest and some tris today, flat bench, pushups off the bench, cable flys, finished up with some dips. Good stuff. Haven't worked my chest that hard in a while, need to do it more often

icehog3 · 07-13-2010, 08:39 AM

Quote:

Originally Posted by PeteSB75

Not a fan of the rocky road, give me cookies and cream every time.

To each his own, My Brother.

Chest day today, heading out shortly.

GreekGodX · 07-13-2010, 09:21 AM

ON rocky road will be ordered soon

Shoulders, Shoulders and Shoulders today. Partial press, Push Press and some Power shrugs.

BigFrank · 07-13-2010, 04:48 PM

I just drink the Chocolate. Lately it's been whoever has the cheapest shiznit...

Last Night was squats. Got some used squat shoes that kick ass.
Safety Bar Squats
Deadlifts
Leg Press

That was about all I could handle last night. Really wore myself out squatting. So the pulls were lack luster as hell. Switched over to sumo pull, and after SSB I pretty much had zero in the tank.

PeteSB75 · 07-15-2010, 07:49 AM

Back/Shoulders today. Hang cleans superset with pullups then press and finished up with HS low rows. Heavy but not crazy.

BigFrank · 07-15-2010, 05:15 PM

Benched last night
2 board work
inclines
DB Kaz Presses
Push downs
pec deck

Buying a new shirt this week. Hopefully the meet will be a go in Oct. So far the guy who is thinking about running it has yet to decide.

Mugen910 · 07-15-2010, 09:27 PM

biceps and triceps..still on the 3 exercises 5 sets with reps of 10 per body part.

BigFrank · 07-18-2010, 11:33 AM

Did some assistance crap over the past weekend. Rofllmao.

07-09-2010, 05:17 PM	#4221
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 Sorry for my absence from this thread fellas. Workouts have been lack luster and life has been busy to say the least. I will return to my normal posting. Looking to do a shirted bench meet Oct 23rd. Pete what does your leg routine look like? What goals you trying to accomplish. I'll whip something up for ya to do for a few weeks. __________________ " Hope is the first step on the road to disappointment. "

07-10-2010, 08:11 AM	#4223
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 Glad to hear J. If you have any questions feel free to plug away with em... __________________ " Hope is the first step on the road to disappointment. "

07-11-2010, 09:03 AM	#4224
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 Did some assistance work yester-morning. Went like this -Rows -PullDowns -Cable Rows -Stnd Mil Press -Lateral Raises -Band pull aparts -Upright rows -cable shrugs -curls -cable curls __________________ " Hope is the first step on the road to disappointment. "

07-11-2010, 09:15 AM	#4225
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,287 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Good stuff Frank....yesterday the T-Bar rowing bar was still broken, and I didn't feel like going old-school off the floor as my lower back was a little tight. I went with Barbell Rows, Pull-ups, Dumbbell Rows, Barbell Shrugs, Upright Rows, Dumbbell Rows and Rear Lateral Raises. Legs today...wish me luck. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-12-2010, 03:07 PM	#4227
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,287 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Crushed my legs yesterday....went in on my "off day" today becuase I woke up with loads of energy....busted out shoulders, traps and arms. Feeling good lately (knock on wood). __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

07-12-2010, 03:14 PM	#4228
zemekone im hungry... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,244 Trading: (0)	Re: Pumping Iron with Zemekone and Icehog3 this thread has my name in it and i havent been in here forever... Ran 3 miles,50 pullups,50 chinups, jiu jitsu in 5 hours, hopefully swim 600m after... __________________ A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it!

07-12-2010, 07:56 PM	#4231
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 decided today that I'm not going to order from TrueProtein.com ever again The shakes just have the worst flavor ever. Right now I'm on a quest to get to 240lbs. I weighed in today at 222.1 lbs. Hopefully I can add the most muscle in my upper body in the process. __________________ "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

07-13-2010, 09:21 AM	#4235
GreekGodX Opa!! Join Date: Mar 2009 First Name: Christos Location: 7 Line Posts: 4,893 Trading: (82)	Re: Pumping Iron with Zemekone and Icehog3 ON rocky road will be ordered soon Shoulders, Shoulders and Shoulders today. Partial press, Push Press and some Power shrugs. __________________ "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

07-13-2010, 04:48 PM	#4236
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 just drink the Chocolate. Lately it's been whoever has the cheapest shiznit... Last Night was squats. Got some used squat shoes that kick ass. Safety Bar Squats Deadlifts Leg Press That was about all I could handle last night. Really wore myself out squatting. So the pulls were lack luster as hell. Switched over to sumo pull, and after SSB I pretty much had zero in the tank. __________________ " Hope is the first step on the road to disappointment. "

07-15-2010, 07:49 AM	#4237
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 Back/Shoulders today. Hang cleans superset with pullups then press and finished up with HS low rows. Heavy but not crazy. __________________ Formerly Malik23

07-15-2010, 05:15 PM	#4238
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 Benched last night 2 board work inclines DB Kaz Presses Push downs pec deck Buying a new shirt this week. Hopefully the meet will be a go in Oct. So far the guy who is thinking about running it has yet to decide. __________________ " Hope is the first step on the road to disappointment. "

07-15-2010, 09:27 PM	#4239
Mugen910 I <3 Huy Join Date: Oct 2008 First Name: Location Location: First Name Posts: 8,387 Trading: (106)	Re: Pumping Iron with Zemekone and Icehog3 biceps and triceps..still on the 3 exercises 5 sets with reps of 10 per body part. __________________ I'm not antisocial, I just think people are stupid.

07-18-2010, 11:33 AM	#4240
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 Did some assistance crap over the past weekend. Rofllmao. __________________ " Hope is the first step on the road to disappointment. "