Pumping Iron with Zemekone and Icehog3 - Page 98

DavenportESQ · 05-26-2009, 01:26 PM

This is for those interested in circuit training..this makes crossfit look like childs play!

http://www.navyseals.com/workout-day-0

PeteSB75 · 05-26-2009, 02:17 PM

been having a tough time with most of my upper body stuff lately, so I decided to drop the weight down 10% on my upper body stuff and advance from there. One of the tricks I picked up from Practical Programming for Strength Training, same guys as Starting Strength.

This morning's work sets:

Squat
275x5
285x5
295x5 New PR

Bench
165x5 3 sets

Power Clean
115x5 3 sets

I'll start raising the weight again next workout and see how it goes.

King James · 05-26-2009, 02:43 PM

Good Chest/Tri day today....off to work shortly

BigFrank · 05-26-2009, 03:01 PM

off to the gym in a few pull day
benched yesterday and it sucked
445x2 3rd rep was a mess.

icehog3 · 05-26-2009, 03:05 PM

Quote:

Originally Posted by BigFrank

off to the gym in a few pull day
benched yesterday and it sucked
445x2 3rd rep was a mess.

Most would be quite happy with 2 reps at 445, Frank.

Starchild · 05-26-2009, 08:10 PM

Quote:

Originally Posted by DavenportESQ

Did the Crossfit WOD - pull ups

30 push ups
40 sit ups
50 squats.

3 minutes rest repeatx5

This is my first month of Crossfit. I was planning on going this morning before work, but my calves said otherwise when I got out of bed. Tough workout Saturday and Monday caught up with me.

It's been a couple years since I've been in the gym. Feels good to be working out again.

BigFrank · 05-26-2009, 08:29 PM

Quote:

Originally Posted by icehog3

Most would be quite happy with 2 reps at 445, Frank.

Why be happy with 445 when 500 is so close

Deadlifts tonight. Took forever to get my final set, pulled 600x2. Felt a third in me but wasnt in the mood to rock it out. Been messing around with my stance. Think I have found a groove that gives me some good pop out of the bottom.
Tired bout to head off to bed.

The Professor · 05-27-2009, 07:56 AM

Box squats and deadlifts today. Finally getting my groove back after my time off. Did 225 x 3 for 5 sets on box squats. Decided I was curious about deads after that and wanted to test the waters since it had been a while. 315 x 2. 405 x 2 (PR on reps). 465 x 0. I think I *might* have had 465 in me had I not done that second rep of 405. As it was, though, I barely got it off the ground, lost it, then half blacked out.

At least I was giving it my all.

Happy lifting to all!

PeteSB75 · 05-27-2009, 09:34 AM

Quote:

Originally Posted by The Professor

Box squats and deadlifts today. Finally getting my groove back after my time off. Did 225 x 3 for 5 sets on box squats. Decided I was curious about deads after that and wanted to test the waters since it had been a while. 315 x 2. 405 x 2 (PR on reps). 465 x 0. I think I *might* have had 465 in me had I not done that second rep of 405. As it was, though, I barely got it off the ground, lost it, then half blacked out.

At least I was giving it my all.

Happy lifting to all!

Careful with that. Pushing 60lbs over your current max is a big jump.

The Professor · 05-27-2009, 10:09 AM

Quote:

Originally Posted by PeteSB75

Careful with that. Pushing 60lbs over your current max is a big jump.

I meant 455 -- just 50lbs. I have a rule with deadlifts: only use 45lb and 25lb plates. Stupid? Maybe. Fun? Definitely.

PeteSB75 · 05-27-2009, 11:29 AM

Quote:

Originally Posted by The Professor

I meant 455 -- just 50lbs. I have a rule with deadlifts: only use 45lb and 25lb plates. Stupid? Maybe. Fun? Definitely.

Hah. I have fun some days seeing how many 2.5lb plates I can fit on the bar after the 45s...

PeteSB75 · 05-28-2009, 07:42 AM

Felt pretty good this morning. Pushed the weight on squats and on deads. Got three good reps out on my dead set and took too long between reps, dropped intensity. Didn't try the 4th rep. I'll crank out 5 next time. Backed off 10% on the press as I've been a bit stuck there for a week or two.

Squat
285x5
295x5
300x5 New PR

Press
115x5 3 sets

Dead
225x5
265x3 New PR

The Professor · 05-28-2009, 09:41 AM

Felt tired this morning. Third intense day in a row. Legs yesterday and then did triplex from the ground today; but I just didn't have as much juice out of the hole as I usually do.

Today I did (from the ground):

Close-Upright: 135 x 3, 155 x 3, 175 x 3
Medium-High: 225 x 3, 245 x 3, 265 x 3
Wide-shrug+: 275 x 3, 295 x 3, 315 x 5 (hang)

Followed that up with some 200lb pull-down abs (3 sets of 12,10,10). Tried to do wome bicep work after that; but I was just out of energy. Seriously -- tried to do one rep and just said "eff it."

Not a bad day; but not a great day....

King James · 05-28-2009, 10:22 AM

No lifting for me for the rest of the week. Tennis elbow flared up yesterday after playing handball with some friends without warming up my arm enough. I got hit in the elbow mid throw too and today elbow hurts like hell. A lot of icing and taking it easy and hopefully will be ready to rock for game on Saturday

icehog3 · 05-28-2009, 01:22 PM

Rocked the back today.....Bent Over Rows, T-Bar Rows, Deadlifts, Dumbbell Rows, Pull-ups, Pulldowns. I am all rowed out.

BigFrank · 05-28-2009, 03:19 PM

Glad ya guys are tearing it up good!
Off to the gym in a little to do some assistance junk.

icehog3 · 05-28-2009, 05:27 PM

Quote:

Originally Posted by BigFrank

Glad ya guys are tearing it up good!
Off to the gym in a little to do some assistance junk.

Tear it up too, Frank!

BigFrank · 05-28-2009, 05:54 PM

Back from the gym.
Nothing special to be honest. I felt fat today.

The Professor · 05-28-2009, 05:57 PM

Quote:

Originally Posted by BigFrank

Back from the gym.
Nothing special to be honest. I felt fat today.

Welcome to my life.

BigFrank · 05-29-2009, 02:04 PM

Quote:

Originally Posted by The Professor

Welcome to my life.

LOL

05-26-2009, 01:26 PM	#1941
DavenportESQ Vaya Con Dios Join Date: Oct 2008 First Name: David Location: Chicago Posts: 787 Trading: (15)	Re: Pumping Iron with Zemekone and Icehog3 This is for those interested in circuit training..this makes crossfit look like childs play! http://www.navyseals.com/workout-day-0 __________________ I was gambling in Havana I took a little risk Send lawyers, guns and money

05-26-2009, 02:17 PM	#1942
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 been having a tough time with most of my upper body stuff lately, so I decided to drop the weight down 10% on my upper body stuff and advance from there. One of the tricks I picked up from Practical Programming for Strength Training, same guys as Starting Strength. This morning's work sets: Squat 275x5 285x5 295x5 New PR Bench 165x5 3 sets Power Clean 115x5 3 sets I'll start raising the weight again next workout and see how it goes. __________________ Formerly Malik23 Last edited by PeteSB75; 05-26-2009 at 02:28 PM.

05-26-2009, 02:43 PM	#1943
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 Good Chest/Tri day today....off to work shortly __________________ Mob Herfin' Since 2006

05-26-2009, 03:01 PM	#1944
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 off to the gym in a few pull day benched yesterday and it sucked 445x2 3rd rep was a mess. __________________ " Hope is the first step on the road to disappointment. "

05-27-2009, 07:56 AM	#1948
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 Box squats and deadlifts today. Finally getting my groove back after my time off. Did 225 x 3 for 5 sets on box squats. Decided I was curious about deads after that and wanted to test the waters since it had been a while. 315 x 2. 405 x 2 (PR on reps). 465 x 0. I think I might have had 465 in me had I not done that second rep of 405. As it was, though, I barely got it off the ground, lost it, then half blacked out. At least I was giving it my all. Happy lifting to all! __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

05-28-2009, 07:42 AM	#1952
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 Felt pretty good this morning. Pushed the weight on squats and on deads. Got three good reps out on my dead set and took too long between reps, dropped intensity. Didn't try the 4th rep. I'll crank out 5 next time. Backed off 10% on the press as I've been a bit stuck there for a week or two. Squat 285x5 295x5 300x5 New PR Press 115x5 3 sets Dead 225x5 265x3 New PR __________________ Formerly Malik23

05-28-2009, 09:41 AM	#1953
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 Felt tired this morning. Third intense day in a row. Legs yesterday and then did triplex from the ground today; but I just didn't have as much juice out of the hole as I usually do. Today I did (from the ground): Close-Upright: 135 x 3, 155 x 3, 175 x 3 Medium-High: 225 x 3, 245 x 3, 265 x 3 Wide-shrug+: 275 x 3, 295 x 3, 315 x 5 (hang) Followed that up with some 200lb pull-down abs (3 sets of 12,10,10). Tried to do wome bicep work after that; but I was just out of energy. Seriously -- tried to do one rep and just said "eff it." Not a bad day; but not a great day.... __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!

05-28-2009, 10:22 AM	#1954
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 No lifting for me for the rest of the week. Tennis elbow flared up yesterday after playing handball with some friends without warming up my arm enough. I got hit in the elbow mid throw too and today elbow hurts like hell. A lot of icing and taking it easy and hopefully will be ready to rock for game on Saturday __________________ Mob Herfin' Since 2006

05-28-2009, 01:22 PM	#1955
icehog3 Admiral Douchebag Join Date: Oct 2008 First Name: Tom Location: Clermont, Kentucky Posts: 71,300 Trading: (60)	Re: Pumping Iron with Zemekone and Icehog3 Rocked the back today.....Bent Over Rows, T-Bar Rows, Deadlifts, Dumbbell Rows, Pull-ups, Pulldowns. I am all rowed out. __________________ Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark!

05-28-2009, 03:19 PM	#1956
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Glad ya guys are tearing it up good! Off to the gym in a little to do some assistance junk. __________________ " Hope is the first step on the road to disappointment. "

05-28-2009, 05:54 PM	#1958
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Back from the gym. Nothing special to be honest. I felt fat today. __________________ " Hope is the first step on the road to disappointment. "