Pumping Iron with Zemekone and Icehog3 - Page 96

PeteSB75 · 05-11-2009, 07:45 AM

Sticking with the full body for a bit, I think. I've been liking the workouts better that way and I feel like I get more out of them.

Squat
245x5
255x5
265x5

Bench
185x5 2 sets
175x5 (getting a little tired by the third set and no spotter)

Power Clean
125x5
135x5 2 sets (tie PR)

Those power cleans are hard, but fun as hell. I think I need to increase my velocity a little, but it's a great exercise. It's quickly taking a close second to deads as my favorite.

Good luck with the change-up in your workout Gerry. Don't get too sore

PeteSB75 · 05-14-2009, 09:32 AM

Worked on squat depth, so I didn't up my weight today for the leg-focused exercises. Knee is also still tight - I did some stretching and rolled both legs, which seemed to help quite a bit, at least for a little while. Will try again tonight when I get home from work and tomorrow morning as well, probably right out of the shower.

Squat
265x5 3 sets

Press - standing, overhead
120x5 3 sets (new PR)

Dead
225x5
245x5

icehog3 · 05-15-2009, 05:37 PM

Miss you guys...my computer at home crapped out, so I haven't been here for a few days....still hitting the gym and the ice though. Hope to talk with you all more soon!

King James · 05-15-2009, 07:06 PM

after one hell of a long exam week I got back to lifting this week. Football starts up soon too. looking forward to it

05-16-2009, 12:38 AM

I've been hitting the gym much more frequently in the last few months (in between no surf days) and I'm seeing some overall strength increases. I've always been a pretty wiry guy but I'm beginning to notice a little more definition. My question to anyone willing to answer is, can you recommend a good book that outlines a regimine for gaining size, increasing strength/power, and improves overall fitness/endurance? They all seem to be independent of one another in terms of how to lift and what types of exercises to do. I realize this is a rather broad questions but I was hoping there was maybe a sort of weight lifting for dummies intro guide out there worth reading. Keep in mind that I lift in a place that has little equipment (mainly dumbbells and some machines/ community pool).

Thanks for any feedback or suggestions

Chris. · 05-16-2009, 06:04 AM

bodybuilding.com has just about every exercise illustrated and demonstrated on video on their website.

PeteSB75 · 05-16-2009, 07:25 AM

Quote:

Originally Posted by teotides

I've been hitting the gym much more frequently in the last few months (in between no surf days) and I'm seeing some overall strength increases. I've always been a pretty wiry guy but I'm beginning to notice a little more definition. My question to anyone willing to answer is, can you recommend a good book that outlines a regimine for gaining size, increasing strength/power, and improves overall fitness/endurance? They all seem to be independent of one another in terms of how to lift and what types of exercises to do. I realize this is a rather broad questions but I was hoping there was maybe a sort of weight lifting for dummies intro guide out there worth reading. Keep in mind that I lift in a place that has little equipment (mainly dumbbells and some machines/ community pool).

Thanks for any feedback or suggestions

Starting Strength by Lon Kilgore and Mark Rippetoe. All you need is a power rack. It goes through the main barbell exercises, talking about form and execution.

King James · 05-16-2009, 01:26 PM

Scrimmage today....time to do work

icehog3 · 05-16-2009, 03:48 PM

Did a double today so I can take tomorrow off and watch the Hawks game....I am bushed.

TanithT · 05-16-2009, 03:55 PM

Quote:

Originally Posted by zemekone

just getting back:

Deadlift day 10 sets of 225lbs

How many reps in your sets? My dl isn't too far from that, but I tend to do 3 to 5 sets of 8 to 15 reps depending on the weight and whether it's a light or a heavy day.

05-16-2009, 05:21 PM

Thanks for the feedback Pete

Got about three hours of decent waves in this morning

Gonna head to the gym to see if I can put to work the bacon cheeseburger, onion rings and milkshake I just put down.

The Professor · 05-17-2009, 05:12 PM

First day back in the gym in almost 2 weeks. Haven't been supplementing at all since then, either. Decided to make it a triplex push-pull day from the ground up just to try things out and see where my body's at. Ended up at 315 pulls and 150 pushes, which is about where I was at when I left. Actually ... it's better.

Followed that up with pullthroughs -- 3 sets of 8 @ 170. Finished off with pull-down abs -- 3 sets of 8, 9, 9.5 @ 200.

My ears are still ringing, my hands are still shaking, and I feel like I could eat more than the Admiral.

I'll be starting a 4 week cycle of "Halo-Tren 400" tomorrow. Let's see if I can add a little strength and loose a little fat....

Happy lifting to all!!!!!

King James · 05-17-2009, 06:41 PM

Nice workout, Dokk. Sore today from scrimmage yesterday, but will be back hitting the weights tomorrow afternoon

zemekone · 05-17-2009, 07:23 PM

Quote:

Originally Posted by The Professor

I'll be starting a 4 week cycle of "Halo-Tren 400" tomorrow. Let's see if I can add a little strength and loose a little fat....

4? you should go on for at least 6-8 pro hormones usally kick in at week 2 that gives you 2 weeks to train while on it...

but what do i know?

The Professor · 05-17-2009, 07:25 PM

Quote:

Originally Posted by zemekone

4? you should go on for at least 6-8 pro hormones usally kick in at week 2 that gives you 2 weeks to train while on it...

but what do i know?

Hmmmm ... maybe 6 then.

zemekone · 05-17-2009, 07:27 PM

Quote:

Originally Posted by The Professor

Hmmmm ... maybe 6 then.

8

call me we can talk about it... seriously i thought you got a 8 week cycle

PeteSB75 · 05-17-2009, 08:20 PM

Good lifting this morning.

Squat
265x5
270x5
275x5 New PR

Bench
185x5
185x4 2 sets

Power Clean
135x5
145x5 2 sets (New PR)
145x3 couldn't rack the 4th pull

Felt very good. Loving those power cleans.

zemekone · 05-17-2009, 08:29 PM

just did a 110 pull ups from a towel and hangs for grip

11 sets of 10

then hour of cardio

icehog3 · 05-18-2009, 02:10 PM

I miss my workout Brothers. Keep hitting in hard, Gents!

PeteSB75 · 05-19-2009, 08:02 AM

I am still going at it, don't worry. Pushing the weight on all the main exercises. I've got to be honest, I'm a bit surprised that I am still progressing the way I am. In any case, this morning:

Squat
265x5
275x5
280x5 (New PR)

Press - Standing OH
125x5 2 sets (New PR)

Dead
225x5
255x4 (New PR)

I think I might have to get some straps before I can go too much further with my dead. That bar is damn heavy and hard. My hands kill on the top lift, even with an alternate grip/hook grip.

05-11-2009, 07:45 AM	#1901
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 Sticking with the full body for a bit, I think. I've been liking the workouts better that way and I feel like I get more out of them. Squat 245x5 255x5 265x5 Bench 185x5 2 sets 175x5 (getting a little tired by the third set and no spotter) Power Clean 125x5 135x5 2 sets (tie PR) Those power cleans are hard, but fun as hell. I think I need to increase my velocity a little, but it's a great exercise. It's quickly taking a close second to deads as my favorite. Good luck with the change-up in your workout Gerry. Don't get too sore __________________ Formerly Malik23

05-14-2009, 09:32 AM	#1902
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 Worked on squat depth, so I didn't up my weight today for the leg-focused exercises. Knee is also still tight - I did some stretching and rolled both legs, which seemed to help quite a bit, at least for a little while. Will try again tonight when I get home from work and tomorrow morning as well, probably right out of the shower. Squat 265x5 3 sets Press - standing, overhead 120x5 3 sets (new PR) Dead 225x5 245x5 __________________ Formerly Malik23

05-15-2009, 05:37 PM	#1903
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 Miss you guys...my computer at home crapped out, so I haven't been here for a few days....still hitting the gym and the ice though. Hope to talk with you all more soon! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-15-2009, 07:06 PM	#1904
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 after one hell of a long exam week I got back to lifting this week. Football starts up soon too. looking forward to it __________________ Mob Herfin' Since 2006

05-16-2009, 12:38 AM	#1905
teotides Guest Posts: n/a	Re: Pumping Iron with Zemekone and Icehog3 I've been hitting the gym much more frequently in the last few months (in between no surf days) and I'm seeing some overall strength increases. I've always been a pretty wiry guy but I'm beginning to notice a little more definition. My question to anyone willing to answer is, can you recommend a good book that outlines a regimine for gaining size, increasing strength/power, and improves overall fitness/endurance? They all seem to be independent of one another in terms of how to lift and what types of exercises to do. I realize this is a rather broad questions but I was hoping there was maybe a sort of weight lifting for dummies intro guide out there worth reading. Keep in mind that I lift in a place that has little equipment (mainly dumbbells and some machines/ community pool). Thanks for any feedback or suggestions

05-16-2009, 06:04 AM	#1906
Chris. PSHC! Join Date: Nov 2008 Location: Greenville, SC Posts: 1,842 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 bodybuilding.com has just about every exercise illustrated and demonstrated on video on their website. __________________

05-16-2009, 01:26 PM	#1908
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 Scrimmage today....time to do work __________________ Mob Herfin' Since 2006

05-16-2009, 03:48 PM	#1909
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 Did a double today so I can take tomorrow off and watch the Hawks game....I am bushed. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-16-2009, 05:21 PM	#1911
teotides Guest Posts: n/a	Re: Pumping Iron with Zemekone and Icehog3 Thanks for the feedback Pete Got about three hours of decent waves in this morning Gonna head to the gym to see if I can put to work the bacon cheeseburger, onion rings and milkshake I just put down.

05-17-2009, 05:12 PM	#1912
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 First day back in the gym in almost 2 weeks. Haven't been supplementing at all since then, either. Decided to make it a triplex push-pull day from the ground up just to try things out and see where my body's at. Ended up at 315 pulls and 150 pushes, which is about where I was at when I left. Actually ... it's better. Followed that up with pullthroughs -- 3 sets of 8 @ 170. Finished off with pull-down abs -- 3 sets of 8, 9, 9.5 @ 200. My ears are still ringing, my hands are still shaking, and I feel like I could eat more than the Admiral. I'll be starting a 4 week cycle of "Halo-Tren 400" tomorrow. Let's see if I can add a little strength and loose a little fat.... Happy lifting to all!!!!! __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

05-17-2009, 06:41 PM	#1913
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 Nice workout, Dokk. Sore today from scrimmage yesterday, but will be back hitting the weights tomorrow afternoon __________________ Mob Herfin' Since 2006

05-17-2009, 08:20 PM	#1917
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 Good lifting this morning. Squat 265x5 270x5 275x5 New PR Bench 185x5 185x4 2 sets Power Clean 135x5 145x5 2 sets (New PR) 145x3 couldn't rack the 4th pull Felt very good. Loving those power cleans. __________________ Formerly Malik23

05-17-2009, 08:29 PM	#1918
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 just did a 110 pull ups from a towel and hangs for grip 11 sets of 10 then hour of cardio __________________ A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it!

05-18-2009, 02:10 PM	#1919
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 I miss my workout Brothers. Keep hitting in hard, Gents! __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-19-2009, 08:02 AM	#1920
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 I am still going at it, don't worry. Pushing the weight on all the main exercises. I've got to be honest, I'm a bit surprised that I am still progressing the way I am. In any case, this morning: Squat 265x5 275x5 280x5 (New PR) Press - Standing OH 125x5 2 sets (New PR) Dead 225x5 255x4 (New PR) I think I might have to get some straps before I can go too much further with my dead. That bar is damn heavy and hard. My hands kill on the top lift, even with an alternate grip/hook grip. __________________ Formerly Malik23