Pumping Iron with Zemekone and Icehog3

[PeteSB75]

Chest/Tris today

Flat Bench
45x10
95x5
135x5
155x5 3 sets

Incline Bench
45x10
95x5
135x5
155x5 3 sets

Dip assist (weight is off body weight and platform (60lbs)
150x5
135x5
120x5 3 sets

Overhead tri DB extension
20x10
30x5
45x5
50x5 3 sets

[PeteSB75]

Little back work today and some explosive stuff

Close grip pulldown
120x10
135x5
150x5 3 sets

DB Rows
40x10
50x5
60x5 3 sets

some Rev cable flys - didn't like the cable machine for doing these, so didn't get in a good work set.

Hang Cleans
95x5
105x5
115 x 2, racked the first two reps and failed on the third, so dropped back for two more sets.
105x5 2 sets

Bent-over bar rows
45x10
65x5
95x5
115x5 3 sets

[Mugen910]

Nothing yesterday...just too damn tired from the increase in mileage. I need to find something to perk me up for the 5pm-6pm drop in energy.

[PeteSB75]

Originally Posted by Mugen910

Nothing yesterday...just too damn tired from the increase in mileage. I need to find something to perk me up for the 5pm-6pm drop in energy.

You eating a good, big breakfast? I usually find my afternoon energy levels much better when I do.

[Mugen910]

Originally Posted by PeteSB75

You eating a good, big breakfast? I usually find my afternoon energy levels much better when I do.

everyday I have either cereal or waffles...

I eat small meals all day but right when the work day ends I start to nod off.

[Mugen910]

9.5 miles today.

chest biceps triceps tomorrow

[King James]

good arm day today. Off tomorrow and then back at it on Friday

[icehog3]

Back day manana, thinking about going for broke on the T-Bar.

[Pete]

Need to change something. I posted earlier in this thread about leaving something at the gym. Yesterday also. Ran out of time before I ran out of steam.

I vary my workout routine to some degree as to not allow any certain muscle groups get "used" to the work. Still not enough. Bumped the weight sessions up to 90 minutes, and one hour of cardio every other day.

This is more or less rhetorical, but if anybody has a nice variation in their workout that they might employ occasionally, I'm listening.

[The Professor]

Originally Posted by Pete

Need to change something. I posted earlier in this thread about leaving something at the gym. Yesterday also. Ran out of time before I ran out of steam.

I vary my workout routine to some degree as to not allow any certain muscle groups get "used" to the work. Still not enough. Bumped the weight sessions up to 90 minutes, and one hour of cardio every other day.

This is more or less rhetorical, but if anybody has a nice variation in their workout that they might employ occasionally, I'm listening.

Pete: Give us an idea of your workout that you're not running out of steam on. For example, what was it today?


First day back doing (or should I say "trying"?) shoulders after a break of several months. It sucked -- big time. I did manage to crank out 3 sets of 6-7 on smith military press at 90lbs; but that's a good click under what I used to do. Didn't even try real military presses. DB shoulder presses I only tried up to 35lbs. Did some rear delt raises, front raises, and cable rear raises ... all pretty low weight. It's going to take a lot of work to get back to where I was; but the key thing is that I *can* do it. For a long while, I couldn't even do the bar on a military press because the motion alone would hurt like a mutha.

Ended up doing biceps after I gave up on shoulders ... then 20+ minutes of cardio on the recumbent. Hour was up and I was beat.

[DavenportESQ]

Originally Posted by Pete

Need to change something. I posted earlier in this thread about leaving something at the gym. Yesterday also. Ran out of time before I ran out of steam.

I vary my workout routine to some degree as to not allow any certain muscle groups get "used" to the work. Still not enough. Bumped the weight sessions up to 90 minutes, and one hour of cardio every other day.

This is more or less rhetorical, but if anybody has a nice variation in their workout that they might employ occasionally, I'm listening.

Pete~

Why not try and do something more circuit based. Stuff like Cross-fit and supersetting workouts is a neat way to challenge yourself.

Maybe try a "300" workout where each time you go in there you try and break your best time. Workouts like these will also get you in better shape faster and burn more fat than any cardio workout

[Mugen910]

Originally Posted by DavenportESQ

Pete~

Why not try and do something more circuit based. Stuff like Cross-fit and supersetting workouts is a neat way to challenge yourself.

Maybe try a "300" workout where each time you go in there you try and break your best time. Workouts like these will also get you in better shape faster and burn more fat than any cardio workout

Can you elaborate on the "300" workout?

[The Professor]

Originally Posted by Mugen910

Can you elaborate on the "300" workout?

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps


Google it and you'll find out a lot more. It's part of the exercise program for the actors and stuntmen from the film 300.

[DavenportESQ]

Originally Posted by Mugen910

Can you elaborate on the "300" workout?

Its not my workout, and I don't know a lot about the background, but the gist of it is Gerard Butler (of 300) did this workout where he would do 300 reps.

Its kind of a neat idea because you could tailor it to fit your needs.

Here is an example of something I might do

50 Clean Pulls
50 Snatch Pulls
50 Overhead Presses
50 Fron't Squats
50 Back Squat
50 Incline Presses

You do this with minimal rest. I think it's more important to do the reps than to do a heavier weight. You would be suprised doing all that with just the bar with no rest would be excruciatingly challenging for most.

So you do this the first time with no weight and say you knock it out in 12 minutes. Well next time you try to up the intensity and try and keep cutting time off of it till you get to a point where you might want to add 10-20 lbs and then you do it agian get your time and keep cutting the time down.

For some who don't know Crossfit is a workout system designed for active people who don't have a lot of time. It also was influenced by Navy seals to some degree to create "usable" strength and functionability. Each day they post a workout and it explains it. here is the link
http://crossfit.com/

They also have some pretty motivating video's on youtube. It's impressive to see some of these chicks get down and dirty with weight and really get after it. (kinda sexy)
http://www.youtube.com/watch?v=IVBgK...rom=PL&index=1

[Mugen910]

Originally Posted by The Professor

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps


Google it and you'll find out a lot more. It's part of the exercise program for the actors and stuntmen from the film 300.

i stopped reading at 25 pull-ups! Man I'll just paint abs on myself...

[DavenportESQ]

Originally Posted by The Professor

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps


Google it and you'll find out a lot more. It's part of the exercise program for the actors and stuntmen from the film 300.

Way to steal my thunder!!

I like my workout better, they can have all those abs, I will take functional strength

[Pete]

Originally Posted by The Professor

Pete: Give us an idea of your workout that you're not running out of steam on. For example, what was it today?

Yesterday afternoon actually.

warmed up a little with 3x10 @70 dumbell rows

v-grip rows on the bar
70 x 12 x 2
105 x12 x2
145 x 10 x 2
180 x 8 x 2
190 x 6 x 2
180 x 8
145 x 10
105 x 10
70 x 25

As long as the bar was tucked in the corner I did a few landmines.
35 pound plate x 3 sets x 10 reps

lat pull downs / varying grips
140 x 10 x 6

machine rows
170 x 3 x 10

squats; legs suck, minmal weight, glad to be able to do them
3 x 10 minimal weight

bent over barbell flys
25 x 10 x 3

bent over rows on the Smith
155 x 3 x 10

Should have been a pretty good workout.
Left me wanting.

Maybe try a "300" workout where each time you go in there you try and break your best time. Workouts like these will also get you in better shape faster and burn more fat than any cardio workout

That looks freekin grueling. Oughter be worth a try. It will for sure keep it interesting.

[icehog3]

Originally Posted by Pete

As long as the bar was tucked in the corner I did a few landmines.
35 pound plate x 3 sets x 10 reps

The gym that I have worked out at for the last several years doesn't have 35 lb. plates....man, I miss those.

[BigFrank]

Here's my 300 routine.

300mg of test every other day, get you jacked in no time at all.

rofl.

Sometimes I often feel like I didnt go balls to the wall at the gym, but I dont let it bother me too much. Use it as fuel to return and have a good workout. Someone told me not to long ago, if you think things are perfect, you leave no room for improvement.

This is also why I am following a routine and pay attention to weights and reps. I have my numbers, I hit them and anything else is extra. I allow myself to have days where I might not be 100%, and also give myself the room to go insane.

Ed Coan was a big believer in not emptying the tank during every workout, leaving a little left so to speak.

[Mugen910]

Chest, biceps, triceps...each with 20 reps per set.

15min on the elliptical and 15min on the bike. very light day for me.