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Evolution

Muscle Gelz Transdermals
IronMag Labs Prohormones
Week 2 Day 2 Round 1:
5/3/1:
Deadlift:
3x225
3x275
6x305

Aux:
HS Hi-Rows:
230x8
230x7
230x6
230x6
200x8

superset with:
Cable Pressdowns:
90x6
90x4
80x6
80x4
70x8


V-Grip Pulldowns:
120x8
120x7
120x7
120x6
120x6

Superset with:
V Bar Pressdowns:
100x13
110x10
110x10
110x8
110x8
 
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.

Hamstrings have always been an afterthought so these are actually the heaviest I can go with the full stretch with no cheating. Ever since I started to match the number of exercises and really concentrate on the stretches with the hams, my knee soreness during squats has gone away. I think because I have strong quads they natually caused an imbalance and my being lazy came back to bite me in the a$$.
 
Week 2 Day 3 Round 1:
5/3/1:
BB Bench:
3x125
3x145
6x165

HS Incline
180x6
180x6
180x6
180x5
160x7
Superset with:
Hammer Curls:
45x10
45x8
45x6
45x6
35x8

HS Decline:
200x8
200x8
200x7

Superset with:
Preacher Curls:
70x8
70x6
70x5

Ran out of time so had to cut the last supersets short.

I don't know why but for some reason when I do chest my shoulder aches like hell that's why both the accessory exercises i'm using the hammer machines. But I can do shoulder day without any issues. Takes about 3 hrs for the ache to go away.
 
It's not the size of the pencil, it's how big you write your name. -- Ronnie James Dio
 
I'll have to give that a try next week. I have dig out an article prince put up on stretching and alternate rotator cuff exercises as well. If I find it I'll cut and paste it in here.
 
This always makes me laugh:

George Carlin's - The Seven Words You Can Never Say On TV
I love words. I thank you for hearing my words.
I want to tell you something about words that I think is important.
They're my work, they're my play, they're my passion.
Words are all we have, really. We have thoughts but thoughts are fluid.
then we assign a word to a thought and we're stuck with that word for
that thought, so be careful with words. I like to think that the same
words that hurt can heal, it is a matter of how you pick them.
There are some people that are not into all the words.
There are some that would have you not use certain words.
There are 400,000 words in the English language and there are 7
of them you can't say on television. What a ratio that is.
399,993 to 7. They must really be bad. They'd have to be outrageous
to be seperated from a group that large. All of you over here,you 7,
Bad Words. That's what they told us they were, remember?
"That's a bad word!" No bad words, bad thoughts, bad intentions,
and words. You know the 7, don't you, that you can't say on television?
"Shit, Piss, Fuck, Cunt, CockSucker, MotherFucker, and Tits"
Those are the heavy seven. Those are the ones that'll infect your soul,
curve your spine, and keep the country from winning the war.
"Shit, Piss, Fuck, Cunt, CockSucker, MotherFucker, and Tits"
Wow! ...and Tits doesn't even belong on the list. That is such a friendly
sounding word. It sounds like a nickname, right? "Hey, Tits, come here,
man. Hey Tits, meet Toots. Toots, Tits. Tits, Toots." It sounds like a
snack, doesn't it? Yes, I know, it is a snack. I don't mean your sexist
snack. I mean New Nabisco Tits!, and new Cheese Tits, Corn Tits,
Pizza Tits, Sesame Tits, Onion Tits, Tater Tits. "Betcha Can't Eat Just
One." That's true. I usually switch off. But I mean, that word does
not belong on the list. Actually none of the words belong on the list,
but you can understand why some of them are there. I'm not
completely insensetive to people's feelings. I can understand why
some of those words got on the list, like CockSucker and
MotherFucker. Those are heavyweight words. There is a lot going on
there. Besides the literal translation and the emotional feeling.
I mean, they're just busy words. There's a lot of syllables to contend
with. And those Ks, those are agressive sounds. They just jump out at
you like "coCKsuCKer, motherfuCKer. coCKsuCKer, motherfuCKer."
It's like an assualt on you. We mentioned Shit earlier, and 2 of the
other 4-letter Anglo-Saxon words are Piss and Cunt, which go
together of course. A little accedental humor there. The reason that
Piss and Cunt are on the list is because a long time ago, there were
certain ladies that said "Those are the 2 I am not going to say. I
don't mind Fuck and Shit but 'P' and 'C' are out.", which led to such
stupid sentences as "Okay you fuckers, I'm going to tinckle now."
And, of course, the word Fuck. I don't really, well that's more
accedental humor, I don't wanna get into that now because I think
it takes to long. But I do mean that. I think the word Fuck is a very
imprortant word. It is the beginning of life, yet it is a word we use to
hurt one another quite often. People much wiser than I am said,
"I'd rather have my son watch a film with 2 people making love
than 2 people trying to kill one another. I, of course, can agree. It is
a great sentence. I wish I knew who said it first. I agree with that but
I like to take it a step further. I'd like to substitute the word Fuck for
the word Kill in all of those movie cliches we grew up with. "Okay,
Sherrif, we're gonna Fuck you now, but we're gonna Fuck you slow."
So maybe next year I'll have a whole fuckin' ramp on the N word.
I hope so. Those are the 7 you can never say on television, under any
circumstanses. You just cannot say them ever ever ever. Not even
clinically. You cannot weave them in on the panel with Doc, and Ed,
and Johnny. I mean, it is just impossible. Forget tHose 7. They're out.
But there are some 2-way words, those double-meaning words.
Remember the ones you giggled at in sixth grade? "...And the cock
CROWED 3 times" "Hey, tha cock CROWED 3 times. ha ha ha ha. Hey, it's in
the bible. ha ha ha ha. There are some 2-way words, like it is okay for
Kirk Youdi to say "Roberto Clametti has 2 balls on him.", but he can't
say "I think he hurt his balls on that play, Tony. Don't you? He's holding
them. He must've hurt them, by God." and the other 2-way word that
goes with that one is Prik. It's okay if it happens to your finger. You
can prik your finger but don't finger your prik. No,no.
 
I'm still gonna catch ya.... May take a year or so :)


So your in for the long haul to. :thumb:

I wanna hit a new PR by the middle of next year. Best I've ever gotten on deads was 405 and that was before all the back probs.

I'm having a dilema because I'm making progress and everybody here at work keeps telling me I'm losing weight. However I'm not, but I want to finish cleaning up my midsection. So the dilema I have right now is if I should stay steady and keep going, or to do some more extreme dieting.

As you may have been able to tell I'm not the most patient of people but at the same time I'm really liking the way my structure has come back and is evolving.

Nothing like overthinking this whole F'n thing.
 
Yeah that was back when i was screwing around with the PH's and stuff. M1T if I remember correctly. But this time not messing with that stuff. My quality of life when I'm hitting the gym regularly is what this is really all about now. Was layed up with the back issues for way to long.
 
Week 2 Day 4 Round 1:
5/3/1:
Squat:
3x195
3x225
5x255

SLDL (back was tweaking today)
225x5
205x6
205x6
205x6

Extensions:
205x10
220x10
235x10
250x5
250x5

Seated Leg Curls:
190x8
190x8
190x8
190x7
190x6
 
M1T if I remember correctly.
I used M1T and the 'real stuff'. We really are on the same page, only 17 years apart :)

Week 2 Day 4 Round 1:
5/3/1:
Squat:
3x195
3x225
5x255

SLDL (back was tweaking today)
225x5
205x6
205x6
205x6

Extensions:
205x10
220x10
235x10
250x5
250x5

Seated Leg Curls:
190x8
190x8
190x8
190x7
190x6

Good looking workout!
 
Week 3 Day 1 Round 1:
5/3/1:
Military Press:
5x105
3x115
4x125


Corner Press:
75x8
75x8
75x8
75x7
75x6

DB Reverse Fly's on Incline:
35x8
35x8
35x8
35x8
35x7

Shrugs:
315x8
315x8
315x7
275x8
275x8
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Week 3 Day 2 Round 1:
5/3/1:
Deadlift:
5x245
3x295
5x325

Aux:
HS Hi-Rows:
230x8
230x8
230x7
230x5
200x6

superset with:
V-Grip Pressdowns:
90x8
90x8
90x6
90x4
80x7

V-Grip Pulldowns:
120x8
120x8
120x8
120x7
120x6

Superset with:
Reverse Grip Pressdowns:
90x8
90x8
90x8
90x8
90x8

(Added these in just because)
Stiff Armed Pressdowns:
100x8
100x5
100x7
100x6
100x6

Overall felt like a really great workout.
 
Workouts looking good O, hows the 5/3/1 treating you? ill be trying it in the future

I like how it's structured, I kinda went away from the way it was written and did my own aux exercises for more of a clear seperation of body parts the way I prefer.

Best so far is that unlike the first routine I did, I don't feel like I've been through a meat grinder after every workout. I think a couple times a year doing that is good, but so far the 5/3/1 seems like it will be a good bridging/mainstay.
 
YouTube Video


Drummer from slipknot plays guitar in this band.
 
Week 3 Day 3 Round 1:
5/3/1:
BB Bench:
5x135
3x155
5x175

HS Incline
180x5
180x5
180x4
180x4
180x4
Superset with:
Incline Bench Seated Curls:
35x8
35x8
35x7
35x5
35x5

HS Decline:
230x8
230x6
230x6
230x5
230x4
Superset with:
Hammer Curls:
45x7
45x6
45x6
45x6
45x5
 
just realized that the top of the tuna cans can make for a good makeshift ninja throwing star.
 
Had to go during my noon break so was a short and sweet workout.

Week 3 Day 4 Round 1:
5/3/1:
Squat:
5x205
3x245
3x285 (knee felt weird so best to not push it and live to fight another day)

SLDL
225x8
225x6
225x6
225x6
225x5

I have some studying to do on the links Jugg's has on interval fasting.

Looks like it may fit into the program to loose fat and keep as much muscle as possible. :thumb:
 
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