Evolution

[omerta2010]

Aright feeling a little better about the scale not moving much:
11/30/11 - Start of 5/3/1
Neck: 17
Arms: 17.25
Forearm: 14
Waist (Flexed): 41.5
Thigh: 26
Calf: 17
Weight: 250

3/14/2012 - After 4 Rnds 5/3/1 - 4th deload week
Neck: 17
Arms: 17.5
Forearm: 14
Waist (Flexed): 40.5
Thigh: 26
Calf: 16.5
Weight: 247

Feel depleted since I've been skipping the gym all week because of working late and since it's deload I'm just "blah".

But hoping to have my waist under 40 in the next month.

 

[PreMier]

how tall are you? nice arm size!

 

[omerta2010]

6ft, the arms seem to have responded much better after I gave up on them and only do 1 exercise for bi's and 2 for tri's with those only to help improve the big lifts.

 

[omerta2010]

For future reference, whole so you think you can bench series in one page:

So You Think You Can Bench (Parts1-7)

Squats to:
So You Think You Can Squat (Parts 1-5)

 

[x~factor]

6ft, the arms seem to have responded much better after I gave up on them and only do 1 exercise for bi's and 2 for tri's with those only to help improve the big lifts.

I wish I could say the same with my arms. Heavy compound movements are enough to maintain the size my triceps somewhat. Biceps need a couple of movements to actually grow.

 

[JerseyDevil]

Arms are huge dude. That is relaxed?

 

[davegmb]

No wonder I can't lift as much as you, your a beast

 

[juggernaut]

Well this week is deload, but it's given me plenty of time to get prepped for the Getbodybuilding 12 week routine. getlifting.info » The GetBodybuilding Training System

Gaz and Juggers and of course anybody else care to give me some input on this exercise grouping for the routine:

Workout A:
Squats
Step-Ups substitute this for split squats
Box Jumps
Leg Ext
Seated Calf Raise

Workout B:
Pullups
Hammer Hi ISO substitute this with bent over rows
Close Grip Pulldown
Facepulls
Cable Curls

Workout C:
Deadlifts
Good Mornings
Hyper Ext substitute this with barbell hip thrusts
Seated Leg Curl
Standing Calf Raise

Workout D:
Incline BB
Military Press
DB Flat Bench
Side Laterals
Cable Fly's
Tate Press

Added my two cents.

 

[omerta2010]

I wish I could say the same with my arms. Heavy compound movements are enough to maintain the size my triceps somewhat. Biceps need a couple of movements to actually grow.

I wish we all could use the same magic decoder ring.

Arms are huge dude. That is relaxed?

Cold Flexed, wish that was relaxed. Still have a ways to go to catch up to Juggernaut.

No wonder I can't lift as much as you, your a beast

Nah I'm a fatass working hard to achieve beast mode.

 

[omerta2010]

Added my two cents.

Sounds good except the rows, how about DB rows. I can't do BB as I need chest support or I end up with major back pain.

 

[omerta2010]

GetBodybuilding program: offical start 3/19/2012

Week 1 Day 1: Squats

Squats:
245 x 5,5,5,5,5

Split Squats (used barbell felt better balance than db's)
85 x 5, 105 x 5, 115 x 5,5,5

Box Jumps (Knee High, will measure better next time):
BW x 20

Leg Ext:
145 x 16

Seated Calf Raise:
240 x 15,15,15

 

[omerta2010]

Damn volume was less than I was doing on the Boring but Big program but something is different about this program.

The DOMS hit this morning already when usually it takes another day before it hits.

 

[Gazhole]

Exercise changes Jugg suggested are great. Overall looks pretty comprehensive! If regular bent rows give you problems, have you tried doing dead rows? Basically put the bar down on the floor each rep. Takes the stress off your lower back, but pretty much forces your torso to be parallel with the floor for maximal back swoleness!

 

[JerseyDevil]

I will be following.....

 

[omerta2010]

Exercise changes Jugg suggested are great. Overall looks pretty comprehensive! If regular bent rows give you problems, have you tried doing dead rows? Basically put the bar down on the floor each rep. Takes the stress off your lower back, but pretty much forces your torso to be parallel with the floor for maximal back swoleness!

I'm going to do it DB rows. The rest of the changes are in the plan now. I'll have to try the dead rows another time just to see how they feel. I'm kinda weird about adding new things into a program I already really like.

 

[omerta2010]

I will be following.....

You better, it's a fun program. Did it once before my 5/3/1 when coming back from the back issues.

This time using more standard weights and not rehab weights.

 

[juggernaut]

Yates rows are another fine substitute as well.

 

[juggernaut]

I'm kinda weird about adding new things into a program I already really like.

Not adding, just substituting.

 

[davegmb]

be interested to see how you go with this program, 2nd time round

 

[omerta2010]

Week 1 Day 2: Back

Pullups (Using bands since we don't have an assisted pullup actually liked this alot better):
245 (BW) x 3, (Purple Band)5, (Green Band)5,5,5

Hammer Hi Row
200 x 5, 5, 5,5,5

Pendlay Rows: (sucked it up and sill just be careful )
135 x 5, 185x 5, 5, 5, 5

Close Grip Pulldowns:
130 x 5, 140x 5,5,5,5

FacePulls:
170 x 17

Kelso Shrugs:
275 x 17

Any suggestions for a replacement for the kelso's, been doing them a long time and starting to crave something new.

Cable Curls:
115 x 15

 

[omerta2010]

be interested to see how you go with this program, 2nd time round

After week 1, only 2 days in I'm remembering the awesome pumps you get on this program. I don't know what it is because the volume when I add it up is less than I did on 5/3/1 this first week but I'm still feeling it in my quads today.

 

[omerta2010]

Foam roller is my friend today. My lats feel like I got tackled from both sides at the same time with my arms over my head.

I don't remember the last time they hurt this bad.

 

[x~factor]

^Pendlay Row's a killer!

 

[PreMier]

think its from the pendlay rows or cg pulldowns? i never saw a pendlay row, i just googled it. interesting...

 

[JerseyDevil]

I am now officially addicted to a foam roller.....

 

[PreMier]

buy one or do they have it at the gym?

 

[omerta2010]

think its from the pendlay rows or cg pulldowns? i never saw a pendlay row, i just googled it. interesting...

I think it was from using the band for the pullups and then straight to the Hi Hammer Rows.
My sticky spot on the pullups is always about half way up, so the band allowed me to get a bigger and tighter squeeze at the top for all of those and I think that really did me in.

buy one or do they have it at the gym?

I bought mine from elitefts.com when they have free shipping it's a great price, they have 3 packs really cheap as well. I'm thinking about getting the rumble roller as well, it's supposed to mimic a deep tissue massage.

 

[JerseyDevil]

buy one or do they have it at the gym?

They have one at the gym, but I still want to buy one.

 

[davegmb]

Where's the workouts O?

 

[omerta2010]

Where's the workouts O?

Wife's car broke down so get to the gym since we had to carpool. So gotta do 3 in a row to get back on schedule for next week.