Nothing wrong with this workout! Since you hadn't benched in 7 years, your stabilizer muscles are not up to it. Big reason why machines will never ever equal true free weight movements. You will get it back in no time!
-
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
Evolution
- Thread starter omerta2010
- Start date
omerta2010
Registered
Yeah Gannon had a neck injury and had to retire, without him we had a terrible offense, and have ever since.
Romanowski was a beast, he ended up being forced to retire from to many concussions. Now he sells some suppliment that is supposed to heal brain injuries and help with memory.
omerta2010
Registered
Thanks JD, sometimes well ok most times I expect to much out of myself every time.
So is it staying cool out by you? It's finally cooling down here.
omerta2010
Registered
omerta2010
Registered
Didn't feel like going today but sucked it up and made myself. I knew I needed the getaway.
Legs:
Squats:
225x5
245x5
255x5
275x4
225x6
SLDL:
185x6
205x5
215x5
225x5
185x6
Extensions:
160x10
175x10
175x10
Leg Curls:
160x10
175x8
175x8
Legs:
Squats:
225x5
245x5
255x5
275x4
225x6
SLDL:
185x6
205x5
215x5
225x5
185x6
Extensions:
160x10
175x10
175x10
Leg Curls:
160x10
175x8
175x8
- Joined
- Dec 17, 2009
- Messages
- 14,747
- Reaction score
- 4,238
- Points
- 0
- Location
- Carlisle, Pennsylvania, USA
omerta2010
Registered
Thanks Curt.
today 45 minutes eliptical
Monday going to start the 5/3/1
today 45 minutes eliptical
Monday going to start the 5/3/1
omerta2010
Registered
Not much change but starting on monday:
Day 1:
5/3/1: Military Press
Aux:
Corner Press
Reverse Incline Laterals
Shrugs
Day 2:
5/3/1: Deadlift
Aux:
HS Hi-Rows ss w/Cable Pressdowns
V-Grip Pulldowns ss w/RG Pressdowns
Day 3:
5/3/1: Bench Press
Aux:
Incline DB ss w/Hammer Curls
Chins ss w/Preacher Curls
Day 4:
5/3/1: Squats
Aux:
SLDL
Extensions ss w/Hamstring Curls
Calves (misc versions)
Day 1:
5/3/1: Military Press
Aux:
Corner Press
Reverse Incline Laterals
Shrugs
Day 2:
5/3/1: Deadlift
Aux:
HS Hi-Rows ss w/Cable Pressdowns
V-Grip Pulldowns ss w/RG Pressdowns
Day 3:
5/3/1: Bench Press
Aux:
Incline DB ss w/Hammer Curls
Chins ss w/Preacher Curls
Day 4:
5/3/1: Squats
Aux:
SLDL
Extensions ss w/Hamstring Curls
Calves (misc versions)
I am onboard!
O . I commend you on heading to the gym even when you dont feel like it .. the training helps me conquer stress thats for sure .. I think your doing awesome and in no time you will be the BBINA weiner .. I mean winner 
omerta2010
Registered
Week 1 Day 1 Round 1:
5/3/1:
Military Press:
5x85
5x95
8x105
Corner Press:
75x8
75x6
65x7
60x7
50x8
Cable Reverse Fly's:
40x10
50x7
50x5
45x6
40x6
Shrugs:
275x11
225x15
225x13
225x12
225x10
Tomorrow are Deads.
5/3/1:
Military Press:
5x85
5x95
8x105
Corner Press:
75x8
75x6
65x7
60x7
50x8
Cable Reverse Fly's:
40x10
50x7
50x5
45x6
40x6
Shrugs:
275x11
225x15
225x13
225x12
225x10
Tomorrow are Deads.
Nice workouts....
Great win tonight! Your pitching staff is awesome. It seems like this is the year of the pitcher...
Great win tonight! Your pitching staff is awesome. It seems like this is the year of the pitcher...
omerta2010
Registered
Week 1 Day 2 Round 1:
5/3/1:
Deadlift:
5x205
5x245
9x275
Aux:
HS Hi-Rows:
10x180
6x230
5x230
7x210
6x210
superset with:
Cable Pressdowns:
10x60
8x70
6x70
6x65
8x60
V-Grip Pulldowns:
10x120
6x120
6x120
6x120
5x120
Superset with:
RG Pressdowns:
10x80
10x80
8x80
8x80
8x80
5/3/1:
Deadlift:
5x205
5x245
9x275
Aux:
HS Hi-Rows:
10x180
6x230
5x230
7x210
6x210
superset with:
Cable Pressdowns:
10x60
8x70
6x70
6x65
8x60
V-Grip Pulldowns:
10x120
6x120
6x120
6x120
5x120
Superset with:
RG Pressdowns:
10x80
10x80
8x80
8x80
8x80
omerta2010
Registered
So I'm curious what everybody else has for "that exercise" that they love to do.
Deadlifts are the one thing I look forward to every week. I don't know why but they just are and after I'm done with them I am always happy even if I'm short a rep or didn't lift as much as I wanted to.
Deadlifts are the one thing I look forward to every week. I don't know why but they just are and after I'm done with them I am always happy even if I'm short a rep or didn't lift as much as I wanted to.
davegmb
Elite Member
The 275lb shrug for 11 reps is that with straps, must have really burnt your grip and forearms if it wasnt, good work O.
omerta2010
Registered
Thanks Dave, anything over 200-225 right now is with straps on all the back exercises. Still working on improving that, but I have alot of issues with aching in my hands alot. I have a family history of arthritis so I just give it all I can and see what happens.
davegmb
Elite Member
Nothing is worth aggravating arthritis, GET EM STRAPPED UP still impressive
Welcome to 5/3/1!
Giants are taking to my guys!
Giants are taking to my guys!
You know I am onboard with romanian deads plus corner presses are another fav .. but I have to admit its because I can lift alot and impress myself lol
Workouts looking good buddy
omerta2010
Registered
Week 1 Day 3 Round 1:
5/3/1:
BB Bench:
5x115
5x135
8x155
HS Incline (bench was taken so couldn't do DB's)
180x6
180x4
160x8
160x6
140x8
Superset with:
Hammer Curls:
45x8
45x7
45x7
45x6
35x8
HS Decline:
180x10
180x9
180x8
180x7
180x7
Superset with:
Preacher Curls:
70x8
70x5
60x6
60x6
60x7
Rant:
My gym is designed by midgets. Every single rack other than the squat cage is at about 7ft, even the cage is only about 3 inches taller than my extended arms. So I go over to the assisted pullup since that you can kneel on it, and I lower down and about 80% of the way down that stupid thing is bottomed out to. Well that and the trainers have been giving away free "training sessions" and of course do they unrack anything they make people do. Or even put the dumbbells away, fuck no that would teach people to not be slobs.
So I'm going to call the V-Grip Pulldowns good enough on back day and just do declines with the rest of my chest workout.
Ok end Rant.
5/3/1:
BB Bench:
5x115
5x135
8x155
HS Incline (bench was taken so couldn't do DB's)
180x6
180x4
160x8
160x6
140x8
Superset with:
Hammer Curls:
45x8
45x7
45x7
45x6
35x8
HS Decline:
180x10
180x9
180x8
180x7
180x7
Superset with:
Preacher Curls:
70x8
70x5
60x6
60x6
60x7
Rant:
My gym is designed by midgets. Every single rack other than the squat cage is at about 7ft, even the cage is only about 3 inches taller than my extended arms. So I go over to the assisted pullup since that you can kneel on it, and I lower down and about 80% of the way down that stupid thing is bottomed out to. Well that and the trainers have been giving away free "training sessions" and of course do they unrack anything they make people do. Or even put the dumbbells away, fuck no that would teach people to not be slobs.
So I'm going to call the V-Grip Pulldowns good enough on back day and just do declines with the rest of my chest workout.
Ok end Rant.
omerta2010
Registered
You know I am onboard with romanian deads plus corner presses are another fav .. but I have to admit its because I can lift alot and impress myself lol
Workouts looking good buddy
I started the military presses and the corner presses at the same time so I'm not sure which but or if it's the combo but the shoulder pain is alot less now days.
And your romanian deads are almost the same as mine
Lifting enough to impress yourself is awesome.
omerta2010
Registered
Welcome to 5/3/1!
Giants are taking to my guys!
I listen to alot of sports radio, and they said last year already that the Giants are made for the playoffs with the pitching rotation they have. But they didn't think they could win enough to get into the playoff's.
Well tonight should be a classic, well that or it'll be a blowout by somebody.
5/3/1 - I'm enjoying except I need to get more set on what I wanna do on the Aux's. I keep monkeying around with deciding if I want to go moderate rep, or my usual 4-6 and all that kinda stuff.
I started the military presses and the corner presses at the same time so I'm not sure which but or if it's the combo but the shoulder pain is alot less now days.
And your romanian deads are almost the same as mine
Lifting enough to impress yourself is awesome.
Well the coach gave me a goal and challenge so there is no stopping me once someone does that !! Grrrrr.
That game was a nail biter for me!
omerta2010
Registered
Last 2 for me. Last night felt like we shot ourselves in the foot.
Your pitcher did awesome for playing injured.
omerta2010
Registered
Week 1 Day 4 Round 1:
5/3/1:
Squat:
5x175
5x205
7x235
SLDL
205x6
225x5
225x6
205x6
205x6
Extensions:
175x10
190x10
205x10
220x9
Seated Leg Curls:
175x10
190x9
205x4
190x5
woke up late so had to cut it short and will add in calves next week.
5/3/1:
Squat:
5x175
5x205
7x235
SLDL
205x6
225x5
225x6
205x6
205x6
Extensions:
175x10
190x10
205x10
220x9
Seated Leg Curls:
175x10
190x9
205x4
190x5
woke up late so had to cut it short and will add in calves next week.
omerta2010
Registered
Week 2 Day 1 Round 1:
5/3/1:
Military Press:
3x95
3x105
7x115
Corner Press:
75x8
75x8
75x6
75x5
60x6
DB Reverse Fly's on Incline:
25x10
35x10
35x8
35x7
35x6
Shrugs (F'n Ironic I forgot my straps at home this morning so was going to go light but said screw it and went heavy and delt with it):
225x10
275x10
275x7
275x7
275x6
5/3/1:
Military Press:
3x95
3x105
7x115
Corner Press:
75x8
75x8
75x6
75x5
60x6
DB Reverse Fly's on Incline:
25x10
35x10
35x8
35x7
35x6
Shrugs (F'n Ironic I forgot my straps at home this morning so was going to go light but said screw it and went heavy and delt with it):
225x10
275x10
275x7
275x7
275x6
davegmb
Elite Member
On the RDL's do you go lighter or heavy? i used to go heavier and be lifting near what my actual deadlift was for RDL's, but i found that its better to go lighter around 155lbs and really concentrate on perfect form and that stretch in the hamstrings. I seem to lose the emphasis on the hamstrings if i go to heavy on RDL's.
omerta2010
Registered
