Pumping Iron with Zemekone and Icehog3

[jdakine]

Originally Posted by zemekone

i love leg day!
Squat
1x5@ 60% 1 rep max
1x3@ 70% 1 rep max
1x1@ 85% 1 rep max
Good mornings 5x10-15
Legpress 5x10-15
Box jumps 2x10
Hanging leg raises 5x10
cardio:
treadmill 10mph 10% incline 9 sets of 15sec after each set make sure you bring your heartrate back to 120bpm

This is why your the Master/teacher and Huy is grasshopper

[Adriftpanda]

Originally Posted by jdakine

This is why your the Master/teacher and Huy is grasshopper

Arms today, blasted them. Time to do some HIIT.

[Ender]

Originally Posted by DBall

First day with a personal trainer... learned a few new things (one of which being that close grip presses and EMOM gasses you QUICK). Cool stuff, but I wouldn't want to do them without a spotter because it seems easy to get stuck.

Yeah, I think close grip bench works pretty well for the center chest and triceps. But I get a spotter any time I can because my wrists are so scrawny and they're tough for me.

[DBall]

Originally Posted by Ender

Yeah, I think close grip bench works pretty well for the center chest and triceps. But I get a spotter any time I can because my wrists are so scrawny and they're tough for me.

They weren't that close... they were more difficult on the shoulders because the lift used those muscles more. Perhaps I used the wrong technical term, but my hands were spaced pretty much straight from the shoulders (seemed like 9" apart, maybe...?). The EMOM was regular press width apart.

[Adriftpanda]

I did close grip presses today as well. Only 2x15, I get a great tricep workout from it. Dealing with some tendonitis on the right elbow so I'm limited to what I can do when it comes to triceps, but that's one exercise I get in.

Just did my 20 min of HIIT (6x100 yards sprints and 3x60 seconds jump ropes) I hate cardio so I do HIIT instead.

[RobR1205]

Originally Posted by Ender

Yeah, I think close grip bench works pretty well for the center chest and triceps. But I get a spotter any time I can because my wrists are so scrawny and they're tough for me.

I too, have weak wrists. When I want to work my center chest and tris on a barbell, I flip my palms from out (like a normal bench press) inward so that they are facing behind me. You'll likely need a spotter because it is awkward to take off the rack, but after about 5-6 reps of medium weight, you really feel the burn! It eliminates the need to keep your wrists so close together and put strain on them.

[zemekone]

Deadlift:
1x5@ 60% 1 rep max
1x3@ 70% 1 rep max
1x1@ 85% 1 rep max
stiff leg deadlifts 5x10-15
Leg press 5x10-15
Box jumps 2x10
Hanging leg raises 5x10
cardio:
treadmill 10mph 10% incline 9 sets of 15sec after each set make sure you bring your heartrate back to 120bpm

funny, today someone asked me if i do cardio, i sed yeah, they sed i do like 30 min a day i sed 2 and a half min later on today

i then had to explain my cardio...

[mosesbotbol]

Originally Posted by icehog3

Agree on both counts....Used to do dips between a washer and a dryer in college when that's all I had.

Front deltoids - lifting a cinder block in the mirror.

[hammondc]

Originally Posted by mosesbotbol

Front deltoids - lifting a cinder block in the mirror.

[mosesbotbol]

Originally Posted by hammondc

Yes, actually. Doing front raises with a 25-45 plate, holding on the radius with hands, starting from the navel and lifting, letting gravity push the weight down up until the center of the plate is just above the head.

I find plates (or cinder block) being better than using two dumbbells (easier to hold and lift). Not much weight is needed for front raises if done correct.

[hammondc]

Cool. I'll have to try it.

[mosesbotbol]

Originally Posted by hammondc

Cool. I'll have to try it.

Going slow to let the weight fight you is key. Try a 25 lb first and do 10 slow. Decide from there if 35 or 45 is needed. Small muscle group, but stands out visually so you'll see results in no time if this is a regular exercise.

[gorob23]

Originally Posted by zemekone

i then had to explain my cardio...

Explain THIS !

Rob

[jkim05]

Been getting back into a regular routine after having a busy summer, hopefully I'll be able to keep it up as grad school ramps up. Back/Bis today.

[hammondc]

Originally Posted by mosesbotbol

Going slow to let the weight fight you is key. Try a 25 lb first and do 10 slow. Decide from there if 35 or 45 is needed. Small muscle group, but stands out visually so you'll see results in no time if this is a regular exercise.

I will for sure work it in tomorrow. I do the overhead lat raises now with light dumbbells (hands by side raising out to the side and then overhead and back down). This should fit in nicely.

[icehog3]

Originally Posted by zemekone

tom pm me your addy... i have a bunch of samples for you

[zemekone]

Originally Posted by icehog3

ill get it to you i been putting in those 10hr days i owe you and huy some

[Stephen]

Originally Posted by hammondc

Nice haul. What do do you think of the Hydro Whey? I am using GNC Wheybolic Extreme right now. May try something else as the price just went up $7 for 3lb.

I've never picked up Hydrowhey so I can't speak of it. I found Hydrobuilder on sale a few weeks ago and had always been curious to try it. Has lots of good stuff in there (has both Hyrdolyzed and Casein protein, BCAA's, and creapure off the top of my head) and, surprisingly enough, tastes pretty good also (went with vanilla bean).

[icehog3]

Originally Posted by zemekone

ill get it to you i been putting in those 10hr days i owe you and huy some

Just ribbin' ya, My Brother. Hope to see you at the Fall Classic. Ganz says "woof".

[Ender]

Originally Posted by DBall

They weren't that close... they were more difficult on the shoulders because the lift used those muscles more. Perhaps I used the wrong technical term, but my hands were spaced pretty much straight from the shoulders (seemed like 9" apart, maybe...?). The EMOM was regular press width apart.

Yeah I keep my hands close so thumb knuckle touches nipple....he he...nipple.