Pumping Iron with Zemekone and Icehog3

[icehog3]

Earliest workout of the year for me, I was in the gym just after 8AM.

Back day, decided to go fast and furious with supersets:

Barbell Rows - T-Bar Rows.....225 on each. Got 18/15 first set, and went for 5 cycles/

Wide grip Cable Rows - Close grip Cable Rows at 240 for 4 sets

Close grip pullups - Wide grip pullups 14/10 first set, 4 total sets

Ended with some ab work, now need to replenish my energy for hockey at 2:30.

[Adriftpanda]

Good training Mr.Murphy

Had 3 days off which was nice, but I all could think of the last day was how bad I wanted to kill my deads this week. I did 350 last week @3 reps for 8 sets. I think I can even do 375

I'll still have to wait a day, national chest day.

[icehog3]

Kick butt on the deads tomorrow, Huy.

Shoulders, triceps and traps for me today. Gassed out after a few reps at 235 on the militarys and didn't try to go any higher. Reps on skullcrushers and pushdowns, and pyramid on the shrugs to 405.

Tomorrow is a clean up day (looks like just biceps, calves and abs), and Wednesday is a day off. Worked out well since I just got notified of another 2 hour hockey practice after work tomorrow.

[Adriftpanda]

I forgot we were going back to split training this week. Today was upper training.

Chest/back/shoulers. 2 exercise each but we went for strength.

Flat bench 5x3
wide grip pull down 5x5
seated db presses 4x8

flat db flys 5x6
t-bar row (close grip) 4x6
seated lat raises 3x8

Overall, it felt nice. Something different. We will see how I feel about this after a couple weeks, but right now it looks like this:

Monday - Upper
Tuesday -Lower
Wed - off
Thur - Upper
Friday - Lower

So basically, 2 on 1 off. More for power and strength at the start of the week and bumping the reps higher towards the back of the week.

What's your experience with split training, Tom?

[icehog3]

I like having a full day / workout committed to legs, Huy. Upper body was tougher, tough to have a lot of gasd left for shoulders and tris when you've done heavy chest, same for bi's after heavy back. I think it is a great short-term changeup, but I never did it longer than a couple weeks before dividing upper body into a couple more days.

[Adriftpanda]

Yeah, that's why we are just giving this a couple weeks at most. Legs, before this, I would break up quads and hams.

[icehog3]

Originally Posted by Adriftpanda

Yeah, that's why we are just giving this a couple weeks at most. Legs, before this, I would break up quads and hams.

Sounds like you are right in that Mr. Spock mind-meld with me.

[Adriftpanda]

Lower today.

New high for deads @380 but after that, I was donezo!

Deads 5x3 @380
Squats 5x5 @315
DB walking lunges 3x10
Leg extensions --- lying leg curls 3x15

Decided to play some ball with the young kids afterwards.

[Adriftpanda]

Went out of town for work last week, but there was a 24 .3 miles down the street from my hotel. Got it in everyday except for Friday, probably a good thing because doing I was burnt after Thursday.

3 days off and today is upper day.

Did some intermitting the last 3 days, because I knew this weekend was going to be a cheatish kind of weekend.

[jdakine]

Went to see the doc this morning about the progress from PT or lack of per the therapist. Insurance won't approve any more PT and it's ok as not much has changed. Mechanics and mucle memory are a little better.

So we have gone through what was required and now its either live with the current issues or go in and have it corrected. It's clear that the impingement and tear are not going away, so scoping my left shoulder is in my future.

If things fall into place this might happen in late October, I hope. Doc stated I could be back to some what normal activity within 4 to 6 months. Then again a few guys I have talked to that have had the same issue, say it could take closer to a year to get back to full training strength.

Going to try and be more consistent with the PT exercises up to the time of surgery in hopes that it will help with recovery time on the back end. Just wanted to give you guys an update, train hard and be healthy.

[icehog3]

Wishing you the best, Jay, I know how frustrating shoulder issues can be. I probably need to do the same at some point, but am putting it off as long as I can still get decent workouts and play hockey without a problem. I hope the surgery brings you back to 100%, Brother.

[gorob23]

Originally Posted by jdakine

Doc stated I could be back to some what normal activity within 4 to 6 months. Then again a few guys I have talked to that have had the same issue, say it could take closer to a year to get back to full training strength..

Talk to Kerm, he has had them both done I think and you might get abetter idea ..
Rob

[Adriftpanda]

Being young and prideful, I'm delaying this as much as possible. I know I should but I keep working through the pain in my shoulder. Maybe soon...

Hope it all works out Jay.

[Adriftpanda]

Have you tried going to a chiropractor, Jay?

I'm here in Vegas for a basketball tournament and all of the wife's friends are here. One of them is a chiropractor. Told her about the shoulder problem and she just worked on it (literally, 2 min ago). Found the problem (she thinks) and did some good work on it. Feels pretty good right now, well see later at my game. Had a nice full range of motion shortly afterwards. Just a thought for you though brother.

[icehog3]

Heavy back today with shortened rest times between sets...I was feeling it today.

Bent over rows to 335
T-bar rows to 305
Wide cable rows to 280
Close grip pulldowns to 260
Bodyweight Pull ups to failure

Now pushing the protein to repair the damage.

[Adriftpanda]

After a few days off from the gym and from eating clean, my strength was weak. Think this week will be deloading from heavy to moderate to lighter.

I had mentioned, my shoulder got worked on a little bit by my wifes friend. The shoulder felt nice actually. Maybe some more work and rest off the press movement, it'll actually heal!

Decided to do chest/quads and some HIIT

Incline BB 5x8
Flat DB press 4x8
Incline Db flys 4x10

Front squats --- jumping split squats
lateral jumps 3x10 each leg
box jumps with 20lb sandbag --- sandbag slams

finished off with some ab work. This was JUST the training I needed after a few days off. Boy did I pay for it.

[icehog3]

Good to have you back in, Huy.

Gonna go hit legs and shoulders in a few, then a day off tomorrow, as I anticipate a few Guinness at the Tigers game tonght.

[Adriftpanda]

Lighter back day. Went for reps as well as some kettle ball work.

3x20 wide grip pulls
3x10 single arm lat pull down
3x10 db row
kettle ball work for 15 min

[jdakine]

Tom, Rob and Huy, mahalo for the words of encouragement.

Originally Posted by mosesbotbol

Are you able use trainer or staff to help you at the gym? Problem with machines (or weight routines) is that we all gravitate to certain ones and leave out the ones that don't feel right or are not fun. You want to hit all the areas, but focus on larger muscle groups at first.

Haven't asked, Need to get on a decent free-weight plan, so far just rocking the dumbbells... I can do 40 reps @ 20lbs in almost any form, what weight should I start at on the bench?

Nightly routine has consisted of the following,
Warm up- stretches w/ 4 20 sec planks

60 BW Calf raises
30 sit ups
2 sets of 30 BW squats (60)

3 sets of the following (30 total reps each) w/20lb bells,
10- Over head presses
10- Isolated curls
10- Behind the head tricep extentions

I don't have access to many other dumbbells unless I am at the gym, what else could/should I be doing with my 20's?