Pumping Iron with Zemekone and Icehog3 - Page 82

PeteSB75 · 03-31-2009, 07:39 AM

Chest this morning.

Flat Bench
45x10
95x5
135x5
170x5 3 sets (new PR)

Incline Bench
45x5
95x5
135x5
165x5
155x5 2 sets (the Flat really tired me out...)

Finished off with some BW Dips

Chest and arms competely beat after that.

The Professor · 03-31-2009, 08:13 AM

Back day, today. Decided to go a little lighter than usual and focus on super-strict form ... like, Arnold strict. Did a host of exercises to target the lats, mainly. Hit upper, mid, and lower -- exercises to help width and thickness. Slowing down and focusing on strict form was really tiring. I just want a nap now.

Good lifting to everyone.

Tomorrow will be an "off" day -- probably just cardio. Of course, I say that now and won't be surprised if I do some abs work, too.

GhostRyder · 03-31-2009, 12:05 PM

I've been doing more and more crossfit recently. Did this one today:

Phase I: Preparation
Run 1 mile

Phase II: Metcon

Running Bar-bell complex - 5 RFT:

Run 400 meters
Bar-bell Complex 95lb (see penalty note below!)
Phase III: Warm-down / Core
200 4-count Flutter Kicks

Notes: Bar-bell complex: 6 reps each: Dead Lift, Upright Row, Hang Power Clean, Front Squat, Push Press, Back Squat. Do not put the bar down during your set. If you do, then perform 6 burpees, then continue with the complex. Post your Comments to the NSC CrossFit forum

The Professor · 04-01-2009, 07:02 AM

Just cardio today -- 40 minutes.
Posted via Mobile Device

Mugen910 · 04-01-2009, 07:47 AM

Quote:

Originally Posted by The Professor

Just cardio today -- 40 minutes.
Posted via Mobile Device

treadmill 20 min...I know where my shin pains are coming from now...the treadmill and I do not work in harmony...

Hoping the weather holds this evening so I can get in an 8 mile run with the gf tonite.

PeteSB75 · 04-01-2009, 07:56 AM

Back/Explosive today.

Lat Pulldowns wide grip
120x10
135x10
150x5 3 sets

DB Rows
40x5
50x5
65x5 3 sets

Power Clean
95x8
115x6 3 sets

Barbell Rows
95x5
135x5
155x5
145x5 2 sets

Wasn't able to get good reps in on the 155, so dropped it down for the next two sets. Gotta say, full Power Cleans are quite a bit more involved than Hang Cleans.

King James · 04-01-2009, 08:44 AM

Back to it today after a few off days... prolly do chest and shoulders since I'm behind.

icehog3 · 04-01-2009, 09:38 AM

Shoulder day for me, and some arms if I have time. Tax return day, so might have to do arms on my leg day.

KASR · 04-01-2009, 01:29 PM

OK, so I took Monday off due to inclement weather - I know that usually, in the gym that shouldn’t mean much - but in my case it did. Anyways, I knew I would pick up the workout on the next day - which I did. I was feeling pretty unmotivated and weak - but managed to pull off a pretty intense workout.

Hit dumbbell flat bench presses at 85lbs - not a record, but after 3×8-10, I was definitely feeling it. Followed that up with incline flyes at 30-40lbs at 10-12 reps. I mixed shoulders and back into one giant set: reverse grip pulldowns (110lbs), one-arm upright row(60lbs), lying reverse flye (20lbs dumbbells) and then wide grip pullup to failure. 3 sets of that and I was wasted!!

Finished off with a medium weight set of barbell shrugs (185lb) and drug my sorry ass inside - my contacts were giving me a helluva headache - which ended up waking me up at 3am with a migraine………..ok, now I’m just *****ing.

I guess the point is - that if you can, you should just soldier on. Even on your "not so great" days - there really is no reason not to give it an intense effort.

On to the next stage!

King James · 04-01-2009, 02:46 PM

off to the gym now....lets see how it goes

The Professor · 04-02-2009, 08:21 AM

How did it go, Jim?

Leg day today. Still at the gym finishing off with some cardio (mainly to stretch the legs out a bit).

Really simple day. Started with some stiff legged deads slow and with strict form to really focus on stretching those hams. I think I did 1 set at 135 and 3 at 185.

Followed that with two sets of squats: 135 x 10.

Followed that with box squats:
185 * 3 for 1 set
225 * 3 for 5 sets
275 * 2 for 3 sets

I thought about.some front squats; but after last week, I didn't want to push things too much. Still, I feel like I got a good leg session in.

Happy lifting to all!
Posted via Mobile Device

Mugen910 · 04-02-2009, 08:56 AM

8 Miles last night...then just pushups....Is it bad that if I do 3 sets of 20 I can barely move my arms after?

PeteSB75 · 04-03-2009, 07:37 AM

Quote:

Originally Posted by Mugen910

8 Miles last night...then just pushups....Is it bad that if I do 3 sets of 20 I can barely move my arms after?

Sounds good to me. Next time do 4 sets of 20

Arm day for me today. BB Curls, 21s, OH DB extension and Suicide Tris - skull crushers, close grip press and bench dips. Been a while since I've hit arms directly, felt good. Threw a little ab work in at the end.

Mugen910 · 04-03-2009, 07:59 AM

Quote:

Originally Posted by PeteSB75

Sounds good to me. Next time do 4 sets of 20

Arm day for me today. BB Curls, 21s, OH DB extension and Suicide Tris - skull crushers, close grip press and bench dips. Been a while since I've hit arms directly, felt good. Threw a little ab work in at the end.

If I don't get a down pour I'm gonna hit the pavement for 4 easy miles then 4 sets of 20 after lunch today..

The Professor · 04-03-2009, 09:10 AM

Shoulder day for me. Hit some marks that I haven't hit in a long time. That said, I wasn't really feeling it today. I was just tired and felt drained by the time I stopped.

Arnold presses and DB shoulder presses for warmup; then...

DB shoulder presses: 3 sets of 6 @ 45lbs
Smith military press: 1 x 10 @ 90; 3 x 6,5,5 @ 110lbs
Zemekone raises: 12 @ 45lbs; 7 @ 60lbs; 10 @ 45lbs; 7 @ 45lbs
Cable rear-delt raises: 2 x 10,8 @ 20lbs

Was gonna go home and decided to do a couple more things, randomly....

EZ bar cable curls: 2 x 10,9 @ 80
Straight bar cable curls: 8 @ 80
Upright cable rows: 3 x 9,7,6 @ 90

Then I was done. Ready to take a nap now.

Good lifting to all, today!!!

icehog3 · 04-03-2009, 10:24 AM

Well......are you gonna "Go for it"?

The Professor · 04-03-2009, 10:29 AM

Quote:

Originally Posted by icehog3

Well......are you gonna "Go for it"?

Who me? Go for what?

zemekone · 04-03-2009, 10:32 AM

havent been yet, just checking in...

looks like everyone is lifting pretty heavy, Keep it up guys...

still working on my jiu jitsu...

i bet im weak as hell...

icehog3 · 04-03-2009, 10:53 AM

Quote:

Originally Posted by The Professor

Who me? Go for what?

http://www.youtube.com/watch?v=EADZmea276A

The Professor · 04-03-2009, 11:03 AM

Quote:

Originally Posted by icehog3

http://www.youtube.com/watch?v=EADZmea276A

you're a little crazy sometimes, aren't you?

03-31-2009, 07:39 AM	#1621
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 Chest this morning. Flat Bench 45x10 95x5 135x5 170x5 3 sets (new PR) Incline Bench 45x5 95x5 135x5 165x5 155x5 2 sets (the Flat really tired me out...) Finished off with some BW Dips Chest and arms competely beat after that. __________________ Formerly Malik23

03-31-2009, 08:13 AM	#1622
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Back day, today. Decided to go a little lighter than usual and focus on super-strict form ... like, Arnold strict. Did a host of exercises to target the lats, mainly. Hit upper, mid, and lower -- exercises to help width and thickness. Slowing down and focusing on strict form was really tiring. I just want a nap now. Good lifting to everyone. Tomorrow will be an "off" day -- probably just cardio. Of course, I say that now and won't be surprised if I do some abs work, too. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

03-31-2009, 12:05 PM	#1623
GhostRyder Still Watching My Back Join Date: Oct 2008 First Name: Sam Location: SW Virginia Posts: 185 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 I've been doing more and more crossfit recently. Did this one today: Phase I: Preparation Run 1 mile Phase II: Metcon Running Bar-bell complex - 5 RFT: Run 400 meters Bar-bell Complex 95lb (see penalty note below!) Phase III: Warm-down / Core 200 4-count Flutter Kicks Notes: Bar-bell complex: 6 reps each: Dead Lift, Upright Row, Hang Power Clean, Front Squat, Push Press, Back Squat. Do not put the bar down during your set. If you do, then perform 6 burpees, then continue with the complex. Post your Comments to the NSC CrossFit forum

04-01-2009, 07:02 AM	#1624
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Just cardio today -- 40 minutes. Posted via Mobile Device

04-01-2009, 07:56 AM	#1626
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/Explosive today. Lat Pulldowns wide grip 120x10 135x10 150x5 3 sets DB Rows 40x5 50x5 65x5 3 sets Power Clean 95x8 115x6 3 sets Barbell Rows 95x5 135x5 155x5 145x5 2 sets Wasn't able to get good reps in on the 155, so dropped it down for the next two sets. Gotta say, full Power Cleans are quite a bit more involved than Hang Cleans. __________________ Formerly Malik23

04-01-2009, 08:44 AM	#1627
King James Regard Me! Join Date: Oct 2008 First Name: Jim Location: Dark Side Of The Moon Posts: 2,565 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 Back to it today after a few off days... prolly do chest and shoulders since I'm behind. __________________ Mob Herfin' Since 2006

04-01-2009, 09:38 AM	#1628
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,284 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Shoulder day for me, and some arms if I have time. Tax return day, so might have to do arms on my leg day. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-01-2009, 01:29 PM	#1629
KASR El Guapo! Join Date: Nov 2008 Location: Oklahoma Posts: 117 Trading: (6)	Re: Pumping Iron with Zemekone and Icehog3 OK, so I took Monday off due to inclement weather - I know that usually, in the gym that shouldn’t mean much - but in my case it did. Anyways, I knew I would pick up the workout on the next day - which I did. I was feeling pretty unmotivated and weak - but managed to pull off a pretty intense workout. Hit dumbbell flat bench presses at 85lbs - not a record, but after 3×8-10, I was definitely feeling it. Followed that up with incline flyes at 30-40lbs at 10-12 reps. I mixed shoulders and back into one giant set: reverse grip pulldowns (110lbs), one-arm upright row(60lbs), lying reverse flye (20lbs dumbbells) and then wide grip pullup to failure. 3 sets of that and I was wasted!! Finished off with a medium weight set of barbell shrugs (185lb) and drug my sorry ass inside - my contacts were giving me a helluva headache - which ended up waking me up at 3am with a migraine………..ok, now I’m just *****ing. I guess the point is - that if you can, you should just soldier on. Even on your "not so great" days - there really is no reason not to give it an intense effort. On to the next stage!

04-01-2009, 02:46 PM	#1630
King James Regard Me! Join Date: Oct 2008 First Name: Jim Location: Dark Side Of The Moon Posts: 2,565 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 off to the gym now....lets see how it goes __________________ Mob Herfin' Since 2006

04-02-2009, 08:21 AM	#1631
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 How did it go, Jim? Leg day today. Still at the gym finishing off with some cardio (mainly to stretch the legs out a bit). Really simple day. Started with some stiff legged deads slow and with strict form to really focus on stretching those hams. I think I did 1 set at 135 and 3 at 185. Followed that with two sets of squats: 135 x 10. Followed that with box squats: 185 * 3 for 1 set 225 * 3 for 5 sets 275 * 2 for 3 sets I thought about.some front squats; but after last week, I didn't want to push things too much. Still, I feel like I got a good leg session in. Happy lifting to all! Posted via Mobile Device

04-02-2009, 08:56 AM	#1632
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 8 Miles last night...then just pushups....Is it bad that if I do 3 sets of 20 I can barely move my arms after? __________________ I'm not antisocial, I just think people are stupid.

04-03-2009, 09:10 AM	#1635
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 Shoulder day for me. Hit some marks that I haven't hit in a long time. That said, I wasn't really feeling it today. I was just tired and felt drained by the time I stopped. Arnold presses and DB shoulder presses for warmup; then... DB shoulder presses: 3 sets of 6 @ 45lbs Smith military press: 1 x 10 @ 90; 3 x 6,5,5 @ 110lbs Zemekone raises: 12 @ 45lbs; 7 @ 60lbs; 10 @ 45lbs; 7 @ 45lbs Cable rear-delt raises: 2 x 10,8 @ 20lbs Was gonna go home and decided to do a couple more things, randomly.... EZ bar cable curls: 2 x 10,9 @ 80 Straight bar cable curls: 8 @ 80 Upright cable rows: 3 x 9,7,6 @ 90 Then I was done. Ready to take a nap now. Good lifting to all, today!!! __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

04-03-2009, 10:24 AM	#1636
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,284 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Well......are you gonna "Go for it"? __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

04-03-2009, 10:32 AM	#1638
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 havent been yet, just checking in... looks like everyone is lifting pretty heavy, Keep it up guys... still working on my jiu jitsu... i bet im weak as hell... __________________ A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it!