Evolution

[omerta2010]

Week 2 Day 1: Hammy's

Deads: don't know why but hands hurt today so used straps on all
265 x 10,10,10,10

Good Mornings:
130 x 10,10,10,10

Barbell Hip Thrusts:
135 x 10,10,10,10

Seated Leg Curls:
85 x 20,20

Donkey Raises:
340x 20,14,12


Fat Gripz came in so might try those tomorrow on bench and MP just to see how it goes.​

 

[omerta2010]

I swear I almost died laughing on the barbell hip thrusts.

After all the shit I gave Juggernaut about them, on my last set what song came on:
LMFAO - Sexy and I Know It - YouTube

Literally was


Karma definately has humor at times.

 

[omerta2010]

Great song for deadlifting to:
Five finger Death Punch - Back For More - YouTube

 

[JerseyDevil]

So what are BB hip thrusts again?

 

[omerta2010]

Barbell Hip Thrust - DanBlewett.com - YouTube

rather watch chics though.
225 lb hip thrust - YouTube

 

[Curt James]

I swear I almost died laughing on the barbell hip thrusts.

After all the shit I gave Juggernaut about them, on my last set what song came on:
LMFAO - Sexy and I Know It - YouTube

Literally was


Karma definately has humor at times.

lol

Hey, in case theCaptn' visits your journal...

I'm Jewish And You Know It - Official Parody to Sexy and I know it - YouTube

 

[omerta2010]

Week 2 Day 2: Chest and Shoulders
Incline BB (W/fatgripz):
135 x 10,10,6, 125x8

Military Press (w/fatgripz):
95 x 10,8,85x9,8

DB Flat Bench:
50's x 10,10,10,8

Leaning Side Laterals:
12 x 20,15

Cable Fly's:
50/side x 17,14

Tate Press:
30's x 18,13

 

[x~factor]

How do you like the FatGripz?

 

[omerta2010]

This was the first day with them, but I liked them and it turns out everything for pressing felt considerably more solid which seams weird that a bigger bar would do that

I don't know if I can use them for pulling because my hand doesn't fit around it completely when it's on the bar.
Should work on DB's for db rows but I have a feeling deads will be a no go. But we'll see how it goes.

Eventually I'd like to get away from using straps on deads for anything other than the "big" final set.

 

[omerta2010]

I guess I have to get outa the journals one of these days. I never get to rep anybody.

They need to put a timer to accrue the ability for the people who don't spent alot of time wandering around the site having to just start repping random people so you can rep the people you wanted to.

 

[PreMier]

ive never tried bb hip thrusts, but they look interesting

 

[Curt James]

I guess I have to get outa the journals one of these days. I never get to rep anybody.

They need to put a timer to accrue the ability for the people who don't spent alot of time wandering around the site having to just start repping random people so you can rep the people you wanted to.

Well, Prince and Gena Marie are always good people to rep. Believe you have to rep 10 people before returning to the original person a second time.

1. x~factor
2. random person
3. random person
4. random person
5. random person
6. random person
7. random person
8. random person
9. random person
10. random person
11. x~factor

 

[omerta2010]

Week 2 Day 3: Squats
Squats:
245 x 10,10,10,10

Split Squats:
115 x 10,10,10,9

Box Jumps:
BW x 20,20

Leg Ext:
145 x 15,12

Seated Calf Raise:
230 x 20,16,15
​

 

[JerseyDevil]

At this point, I would probably puke after 4 x 10 of 245 squats! Good job!!

 

[davegmb]

Yep always jealous of your squat

 

[x~factor]

Well, Prince and Gena Marie are always good people to rep. Believe you have to rep 10 people before returning to the original person a second time.

1. x~factor
2. random person
3. random person
4. random person
5. random person
6. random person
7. random person
8. random person
9. random person
10. random person
11. x~factor

HAHAHHAHHAHHAHAA

Believe you me I try to return the favor there just isn't enough good members to rep to get to 10. LOL

 

[omerta2010]

^ would rep for that one if I could.

 

[omerta2010]

Week 3 Day 1: Back

Pullups (Using bands):
BW, Purple, Green
1x 3,4,5
1x 2,4,5
1x 0,3,5

Hammer Hi Row
240,220,200
2x 5,5,5
220,200,180
1x 5,5,5

Pendlay Rows:
185,165,145
1x 5,5,5
175,155,135
2x 5, 5, 5

Close Grip Pulldowns:
140,130,120
2x 5,5,5
130,120,110
1x 5,5,5

FacePulls:
170 x 17,14

Kelso Shrugs:
275 x 20,15

Cable Curls:
115 x 15,12​

 

[davegmb]

You got a new toy? Bands hey, how do they work with pull ups?

 

[omerta2010]

You got a new toy? Bands hey, how do they work with pull ups?

Yeah they have a set of them, actually like them better than the assisted pullup machine I used to use (and they don't have at this gym)

I just hang the band from the handles I'm using for the pullups and then at the top hook my foot in it. So at the top there is little to no help and I can really feel the difference.

Plus at least I'm seeing some progress as I'm getting some with full BW now, a year ago I couldn't get a full ROM on one.

 

[omerta2010]

Week 3 Day 2: Hammies
Deads:
265,245,225
3x 5,5,5

Good Mornings:
140,130,120
3x 5,5,5

Barbell Hip Thrusts:
175,155,135
5x 5,5,5

Seated Leg Curls:
85x 20,15,15

Donkey Raises:
340x 20,13,12​

 

[JerseyDevil]

That sounds nice.....

For me right now, the assisted pullups are perfect. I have no idea how many bw pullups I can do right now, and I am not interested in finding out . The only time I had a 'set back' in my comeback was going too fast on assisted pullups. So I am happy with my -100 and -90 sets.

Opening Day is upon us!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I don't follow the transactions during off season. Is Tim Lincecum still in your rotation? I love my guys, but Tim is of the same caliber for sure

 

[JerseyDevil]

Week 3 Day 2: Hammies
Deads:
265,245,225
3x 5,5,5

Good Mornings:
140,130,120
3x 5,5,5

Barbell Hip Thrusts:
175,155,135
5x 5,5,5

Seated Leg Curls:
85x 20,15,15

Donkey Raises:
340x 20,13,12​

Just saw this.... NICE! So you go ramp down instead of ramp up? This is a microcycle in Gaz's Getbodybuilding program I assume?

 

[omerta2010]

Actually those are drop sets. and yep this is week 3 of microcycle 1.

so deads were:

each set was 265x5+245x5+225x5
then feel like puking for a couple minutes and do it over again.

 

[omerta2010]

Yep we still have the freak, and they just signed Cain to a 6yr deal.

Looks like another year of great pitching and struggling to score. But we also have a lot of young players that were starting at the end of last year so they aren't completely new to the big games.

Haven't your guys had quite a few injuries this pre-season? I thought they said something about that on ESPN the other morning.

 

[omerta2010]

For me right now, the assisted pullups are perfect. I have no idea how many bw pullups I can do right now, and I am not interested in finding out . The only time I had a 'set back' in my comeback was going too fast on assisted pullups. So I am happy with my -100 and -90 sets.

Yeah be careful with the pullups, no reason to rush it.

The new gym only has 8 machines total, 2 power racks, 1 cage, 1 smith.

But it does have some fun toys: Prowler, Tires, Chains, Bands, Bumper Plates, and the trainers all leave me alone to do my things, other than BSing never once have tried to sell me on anything.

 

[Curt James]

HAHAHHAHHAHHAHAA

Believe you me I try to return the favor there just isn't enough good members to rep to get to 10. LOL

You must have 10 rep-worthy users who have posted to your journal! And lol I'm not fishing for green dots here. I'm polluted with rep!

 

[Curt James]

1. JerseyDevil
2. x~factor
3. juggernaut
4. Gazhole
5. Pony
6. PreMier

Damn. Well, I only went back about four pages to find those names here in your journal. You might have to dig deeper! lol

Oh, you could add Gena Marie and Prince to your rotation. heavyiron and Built are two others I rep regularly, too.

Green dots, green dots!

 

[Gazhole]

Looking good in here, buddy! I always hated those damn dropset things. Eugh!

 

[omerta2010]

Tell me about it I feel like I've been run over by a truck after today.

I had to go 3 days in a row since I have an interview tomorrow and my gym is closed on sunday so saturday will be legs.

Love the program and tell you want the pumps are crazy and last days so if your willing to do the work the ego boost of feeling swole is awesome. And I still like how I don't have to do a dedicated "arm" day to feel that.