Evolution

[IslandGirl]

Those are attainable goals! I bet you could reach those for sure, NP!

 

[omerta2010]

Bench Press (5/3/1) Round 3 Week 1 Day 3
Barbell Bench
135x5
155x5
175x5

HS Incline
180x8
180x5
160x6
160x5
160x5

HS Decline
210x6
210x6
210x5
200x6
200x5

Probably could have had a better benching day if I hadn't had to deal with bunch of retarded buddy lifters (new of course to the gym)

You would think every time you put weight on the bar you have to ask them to move so you can load the bar they would figure out to back the fuck away and stay by the machine they were using. But nooo, I had to be distracted watching so they didn't fuckin hit it or me hit them.

Ok end rant.

 

[omerta2010]

Those are attainable goals! I bet you could reach those for sure, NP!

Thanks IG, I'm going to push myself to blast through them.

 

[juggernaut]

[
HS Incline
180x8


HS Decline

What does HS indicate

 

[omerta2010]

Hammer Strength - Dumbbells hurt my shoulders and I train alone so the bench is freeweight and I've gotten over my fear of droping the bar on myself, but still lack the confidence to do freeweight on the other 2.

Thanks for the trips on the stomach question I put in your journal. I'll go pick up some of those ginger root caps.

 

[JerseyDevil]

Looking solid on bench O!

I'm not a fan of machines, but the Hammer Strength Incline rocks. Years ago, I had a pec tear that made flat benching impossible. After taking a week off, I was able to do HS inclines only. I laid off bench for 6 weeks, but did HS incline twice a week. When I came back I only lost a rep or two.... I thought that was pretty amazing and a testament to how well that machine is designed.

 

[omerta2010]

Today was a low carb day so got to have carbs first couple meals:

1: 2 scoops - All In 1
2. 1 Scoop isolyze and 2 cups chex mix (without pretzels so mostly nuts and chex)
3. grazed for about 2 hrs on 1/2lb deli smoked ham.
4. 1 can tuna with 3 teaspoons mayo
5. 1 scoops isolyze
6. 2 chicken breasts

 

[JerseyDevil]

That doesn't look like enough calories. How many are you shooting for? Where are the veggies and fiber?

 

[omerta2010]

I hated the husk stuff, so got some of that "benefiber" put a couple teaspoons in with each shake.

Veggies I've never been big on. Will have salad now and then.

I'll post the macro's once the day is over. Will probably much on a few almonds tonight as well.

 

[omerta2010]

I supposed I should clarify a couple things:

1. i don't track calories (ocd kicks in if I do and unless I have to i won't go there)
2. Set goals of protein and fat for each day, and then carb days are per the origional plan. Goal: 300g protein, 100g fat
3. i expect once i hit a plateau or even better the goal then I will probably have to start dealing more with the calories as I'll expect to not cycle carbs the rest of my life so will have to learn to live with them.

 

[JerseyDevil]

I hated the husk stuff, so got some of that "benefiber" put a couple teaspoons in with each shake.

Veggies I've never been big on. Will have salad now and then.

Benefiber is a good move, although husk powder is better. Fiber regulates the amount of nutrients your body is receiving. i.e, all that protein your taking in can just do down the shitter if there isn't enough fiber in your bowels.

Dude, discover fresh veggies. I don't have room to talk, but I learned, and glad I did... On low carb, salad dressings, cheese, dips are free game. Take advantage of that. Just watch the saturated fat and sodium.

 

[JerseyDevil]

I supposed I should clarify a couple things:

1. i don't track calories (ocd kicks in if I do and unless I have to i won't go there)
2. Set goals of protein and fat for each day, and then carb days are per the origional plan. Goal: 300g protein, 100g fat
3. i expect once i hit a plateau or even better the goal then I will probably have to start dealing more with the calories as I'll expect to not cycle carbs the rest of my life so will have to learn to live with them.

Saw this after my post.... I hope to not have to diet the rest of my life either!

 

[omerta2010]

Squat (5/3/1)Round 3 Week 1 Day 3
Squat
225x5
255x5
285x5

SLDL
225x8
225x8
225x8
225x6
225x5

Extentions
190x10
190x10
190x10
190x10

Seated Hamstring Curls
160x10
160x10
160x9
160x8

Calf Raises
315x15
315x15
315x15
315x15

 

[JerseyDevil]

Killer leg workout!

 

[omerta2010]

Thanks JD.

Felt good to get back to doing them. I'd been slacking wayyyyy to much lately.

 

[juggernaut]

O, why leg extensions? Why not lunges or step-ups?

 

[juggernaut]

Seated Leg Curls??? Come onnnnnnn. RDLs.

 

[omerta2010]

O, why leg extensions? Why not lunges or step-ups?

Lunges I always did walking and the gym just doesn't have a good area for that.

But I never thought about step-ups. I'm going to replace the extensions with those next week.

 

[omerta2010]

Seated Leg Curls??? Come onnnnnnn. RDLs.

To this day I still can't figure out what the diff between the SLDL's I already do and the RDL's. All the video's on youtube seem like they are the same exercise just named differently.

We don't have the traditional hamstring curl machine so after the sldl's this was the only thing I could think of. I'd be open to new suggestions then I woudln't have to leave the weightroom for one exercise.

Have a great weekend.

 

[davegmb]

Throw in some good mornings too O, i love that exercise, hits my hamstrings real hard. Your workouts are looking really strong now are you noticing any changes in the mirror, is all this hard work paying off?

 

[omerta2010]

Military Press (5/3/1) Round 3 Week 2 Day 1
Military Press
3x100
3x110
7x130

Corner Press
100x8
100x6
100x5
90x6


Facepulls
120x12
120x12
120x8
120x8


Shrugs
425x8
425x6
425x6
425x6
425x6

 

[omerta2010]

Throw in some good mornings too O, i love that exercise, hits my hamstrings real hard. Your workouts are looking really strong now are you noticing any changes in the mirror, is all this hard work paying off?

So I'll replace the leg extensions with step ups, and seated curls with good mornings.

The biggest changes that I can actually see are in the delt/trap area. The rest are just getting bigger. That's why I'm dieting now so I hopefully be able to see what all this is doing.

I'm almost at a point right now that is equal or better than I was 6 yrs ago before I screwed up my back. If somebody had asked me when I first started back if I would ever be doing deadlifts or any of these numbers and I would have thought they were crazy. But since it's a life long injury I decided to start slow and see what happened, and then with everybody here's advice and encouragement I've come this far. So to everybody I owe you all a big
Thank You

 

[JerseyDevil]

Seated Leg Curls??? Come onnnnnnn. RDLs.

Uh oh.... I just did seated leg curls today for something different

To this day I still can't figure out what the diff between the SLDL's I already do and the RDL's. All the video's on youtube seem like they are the same exercise just named differently.

Check out this link. Basically RDLs the knees are slightly bent, you don't go down as far, and the back is kept flat. On a SLDL, the legs are straight, you go to the floor, and the back is allowed to round.

Romanian Deadlift vs. Stiff Legged Deadlift | BodyRecomposition - The Home of Lyle McDonald

 

[JerseyDevil]

I'm almost at a point right now that is equal or better than I was 6 yrs ago before I screwed up my back. If somebody had asked me when I first started back if I would ever be doing deadlifts or any of these numbers and I would have thought they were crazy. But since it's a life long injury I decided to start slow and see what happened, and then with everybody here's advice and encouragement I've come this far. So to everybody I owe you all a big
Thank You

That is awesome O!!

 

[omerta2010]

Uh oh.... I just did seated leg curls today for something different

Check out this link. Basically RDLs the knees are slightly bent, you don't go down as far, and the back is kept flat. On a SLDL, the legs are straight, you go to the floor, and the back is allowed to round.

Romanian Deadlift vs. Stiff Legged Deadlift | BodyRecomposition - The Home of Lyle McDonald

Thanks for the link, turns out I've been doing the RDL's because I can't allow my back to round like the SLDL's.

and yeah juggs is going to kick your ass to.

 

[juggernaut]

Seated leg curls?? You oughta be ashamed at yourself...bitch.
All kidding aside, you need to watch everything you do because the back injury is a serious issue, especially since the posterior chain relies on everything working together!

 

[omerta2010]

All kidding aside, you need to watch everything you do because the back injury is a serious issue, especially since the posterior chain relies on everything working together!

OH yeah, I've become very aware of how important keeping up with core exercises are as well. Plus if I feel anything odd going on I won't hesitate to end the set and move onto something else. I've learned alot about how it all works together these months.

So what's your opinion on replacing the seated curls with Good Morning's?

 

[IslandGirl]

Hey! I put an explanation about widowmakers in my journal. Hope you had a great weekend!

 

[juggernaut]

So what's your opinion on replacing the seated curls with Good Morning's?

Great choice. They dont require a ton of weight, form is everything, and I personally have seen with clients a great spurt of growth when adding these in especially with women since the hamstrings are the weaker area (by gender) on the chain.
Not that I'm calling you a chick, but these are more intimidating because of the bend and the form needed. People think they're going to throw their back out. Not true if you dont bite of more than you can chew. Just be intelligent with the weight and dont get overzealous.

 

[omerta2010]

My hamstrings have always sucked, so maybe this is the perfect thing to add in.

I'll probably just start with the bar until I'm sure the form is correct.