Evolution

[JerseyDevil]

What he said

 

[omerta2010]

Last Thursday:

Week 1 Day 3 Round 2:
5/3/1:
BB Bench:
5x125
5x145
7x165

HS Incline
180x6
180x5
160x4
160x4
140x4
Superset with:
Seated Incline Curls:
35x6
35x6
35x6
35x6
35x6

HS Decline:
200x8
200x8
200x7
200x6
200x6

 

[omerta2010]

Last Friday:

Week 1 Day 4 Round 2:
5/3/1:
Squat:
5x205
5x235
6x265

SLDL
235x6
235x6
235x6
235x6
235x6

Extensions:
250x7
250x5
235x6
235x7
235x6

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

 

[omerta2010]

Week 2 Day 1 Round 2:
5/3/1:
Military Press:
3x115
3x135
2x155 drop to 135x3 (guess it was a mistake ot base the numbers increases from last week's goof up)

Corner Press:
90x8
90x8
90x6
90x4
80x5

DB Reverse Fly's on Incline:
45x8
45x8
45x8
45x6
45x6

Shrugs:
385x6
385x6
405x5
405x5
405x4

 

[davegmb]

How come you do the HS incline instead of normal bench incline? dont think ive tried it before, think my gym has one, might try it this week!!

 

[omerta2010]

How come you do the HS incline instead of normal bench incline? dont think ive tried it before, think my gym has one, might try it this week!!

I always prefered DB inclines but I'm at a point that getting the db's into position tweaks my shoulder and makes it almost impossible to do the exercise. While the HS I don't have to deal with that part of it. I am noticing with getting rid of the db shoulder presses and incorporating the standing military and corner press my shoulder is starting to slowly be able to handle more/better weight so I'll have to give it a try after this round of the 5/3/1.

 

[JennyB]

O you have a whole lotta numbers going on in this journal
Where are the core exercises puddin???

 

[JerseyDevil]

Puddin? I can think of a whole lot of names to describe O.... and puddin ain't one them

 

[omerta2010]

Week 2 Day 2 Round 2:
5/3/1:
Deadlift:
3x275
3x305
5x345

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

superset with:
V Bar Pressdowns:
95x8
95x8
95x5
90x6
90x6

V-Grip Pulldowns:
130x8
130x7
130x6
120x6
120x6

Superset with:
Reverse Grip Pressdowns:
110x8
110x8
110x8
110x8
110x8

 

[omerta2010]

O you have a whole lotta numbers going on in this journal
Where are the core exercises puddin???

I don't log them, but 3-4 days a week 20-30 minutes. Honestly without your help in getting moving on those none of the weights I've been pushing would have been possible this soon.

 

[JerseyDevil]

As always... nice deads

 

[JennyB]

I don't log them, but 3-4 days a week 20-30 minutes. Honestly without your help in getting moving on those none of the weights I've been pushing would have been possible this soon.

Ahh thats right .. dont post them or everyone else will be pushing more weight NICE WORK puddin

 

[omerta2010]

hahaah, at least I do it. After all these years. But I don't write it down because as weird as this sounds, I actually will do some while watching TV in the evening just to add in a little extra.
I'm finally at a point that my balance is good enough so I can start doing the planks and bridges on the exercise ball. I've been holding them for about 2min each 5-6 sets with my feet on the couch but now it's time move up.

Thanks for keeping me on my toes.

 

[omerta2010]

As always... nice deads

Thank you.

 

[omerta2010]

Week 2 Day 3 Round 2:
5/3/1:
BB Bench:
3x135
3x155
5x175

HS Incline
180x6
180x6
180x4
180x4
180x4
Superset with:
Hammer Curls:
45x8
45x8
45x6
45x5
45x5

HS Decline:
200x8
200x8
200x7
200x6
200x6

 

[omerta2010]

oh yeah forgot all this talk about benching over 200 made me decide to say fuck it and give it a shot so after the 5/3/1 did: 1x185, 2x205

 

[Curt James]

oh yeah forgot all this talk about benching over 200 made me decide to say fuck it and give it a shot so after the 5/3/1 did: 1x185,
2x205

RAAAAAAAAAAAAAHHHHH!!!!!!

Awesome!

 

[JennyB]

SWEEEEET I cannot wait to do my corner presses tomorrow !!!

 

[JerseyDevil]

Sandbagger!! LOL. Congrats on the PR!!!

 

[davegmb]

oh yeah forgot all this talk about benching over 200 made me decide to say fuck it and give it a shot so after the 5/3/1 did: 1x185, 2x205

haha 1lbs more then me............oh its on now the competition is heating up

 

[omerta2010]

I considered it a tie based on conversion rounding.

I'll just have to do better next week.

 

[omerta2010]

RAAAAAAAAAAAAAHHHHH!!!!!!

Awesome!

Thanks man, it's your turn to bust through the 200 barrier now.

 

[omerta2010]

Sandbagger!! LOL. Congrats on the PR!!!

Thanks,

and nope not me never

 

[omerta2010]

Week 3 Day 1 Round 2:
5/3/1:
Military Press:
5x115
3x135
3x145

Corner Press:
90x8
90x8
90x8
90x6
90x6

DB Reverse Fly's on Incline:
45x8
45x8
45x8
45x8
45x8

Shrugs:
405x6
405x6
405x6
405x5
405x5

 

[JerseyDevil]

Mils going up!

 

[omerta2010]

Thanks JD, shoulder has been flaring up but it still let's me power through.

Still have a ways to catch up to you though.

 

[omerta2010]

Week 3 Day 2 Round 2:
5/3/1:
Deadlift:
5x275
3x315
3x365
1x385 took a good 6 second lift but was clean with no cheating or jerking to get the weight.

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

superset with:
V Bar Pressdowns:
95x8
95x8
95x6
95x5
90x6

V-Grip Pulldowns:
130x8
130x8
130x6
130x6
130x6

Superset with:
Reverse Grip Pressdowns:
120x8
120x6
120x6
120x5
120x6

 

[omerta2010]

I must be earning my wings. The warehouse manager today commented that in the last month my back has gotten bigger. As much as it's all for me, it still feels good to have somebody take notice.

 

[JennyB]

Your right you do have too many numbers in here .. someone needs to post a pic of a half naked chick just to set things off.

 

[omerta2010]

Your right you do have too many numbers in here .. I need to post a pic of me half naked just to set things off.

So nice of you to volunteer.