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Evolution

omerta2010 said:
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. :nerd:
Click to expand...
He wants you :roflmao: j/k. Nice job on the 385 pull!
 
:roflmao: he said my back, not my ass :roflmao:

And thanks, it took alot for me to not slap on another couple 10's and go for my goal weight, but decided to play it safe and live to lift another day.
 
Now Jenny knows how to heat up a journal.

:hmmm: Now what else can I ask for that's "Journal" appropriate. :eek:
 
Week 2 Day 3 Round 2:
5/3/1:
BB Bench:
5x145
3x165
4x185

HS Incline
180x8
180x7
180x5
180x5
180x5

HS Decline:
210x8
210x8
210x8
210x8
210x8
Superset with:
Hammer Curls:
45x8
45x8
45x7
45x6
45x7
 
Tyler Durden: We're consumers. We are by-products of a lifestyle obsession. Murder, crime, poverty, these things don't concern me. What concerns me are celebrity magazines, television with 500 channels, some guy's name on my underwear. Rogaine, Viagra, Olestra.
Narrator: Martha Stewart.
Tyler Durden: Fuck Martha Stewart. Martha's polishing the brass on the Titanic. It's all going down, man. So fuck off with your sofa units and Strinne green stripe patterns.
 
Today's workout brought to you by

Beyond Nutrition's All-Out

I think I've been underdosing it a bit, as I've been just doing 1 scoop and it's definately added energy the last week but today I upped it to 1.5 scoops and god damn I've never felt so focused and just ready to kill it.

I really like the fact it's not a wired from caffeine feeling either, plus 6hrs later and no crashing. :thumb:

Week 3 Day 4 Round 2:
5/3/1:
Squat:
5x245
3x275
2x315 - wasn't happy with form after 2 so stripped it and did 4x275 to finish it off

SLDL
245x8
245x6
245x6
245x6
245x6

Extensions:
235x8
235x8
235x8

Seated Leg Curls:
190x8
190x8
190x8

Was running late so the ext and curls were one long super set to get that many sets in and still ran out of time.
 
Diet officially starts on 1/3/11. Just to much stuff going on from now til the end of the year.

I'll be starting round 3 of the 5/3/1 that day as well. But I may switch up the days a bit to correspond with my carb cycling plan.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Sounds like a plan!

Just for fun, try doing walking lunges after SLDL instead of leg extensions, and then SHELC instead of leg curls.

If your not cursing afterwards then you didn't do them right :roflmao:
 
What the heck are SHELC's?

I would do the walking lunges if only I had someplace to do them. The gym layout just doesn't lend itself well to walking more than 10 feet without running into something. They would probably kill me if I walked out to the basketball court with a couple 50's.
 
davegmb said:
good job, im always jealous of your squat numbers
Click to expand...

Thanks man, you'll get there.

That 315 was actually a PR as I used to never be able to do back squats without knee pain, best on front squats back when I took M1T I hit 325. I was curious so looked it up earlier today.
 
omerta2010 said:
What the heck are SHELC's?

I would do the walking lunges if only I had someplace to do them. The gym layout just doesn't lend itself well to walking more than 10 feet without running into something. They would probably kill me if I walked out to the basketball court with a couple 50's.
Click to expand...
You can turn corner's ya know.

SHELC = Supine Hip Extension w/Leg Curl

Cheesy video, but it demonstrates it well.

YouTube Video
 
JennyB said:
Thats an awesome still of the video. lol
Click to expand...

yep dude looks like a :homo:

Those look like they may be deceptively hard. I'll have to try those while i'm doing my bridges for core just to see how they feel and if I have enough balance to do them.

Have a good weekend everybody.
 
Military Press:
5x115
3x135
1x155
1x145

Corner Press:
100x8
100x4
90x8
90x6
90x5

DB Reverse Fly's on Incline:
50x8
50x8
50x8
50x7
50x6

Shrugs:
425x5
425x5
405x5
405x5
405x5
 
Thanks Dave. How you feeling, sounds like you got a bit dinged up.
 
Thanks, tomorrow is my favorite day.

DEADS I don't know why but they are my favorite and I always get excited for that day. Used to be legs but ever since I started back and the gym the deads have a special place in my heart. :thumb:

Actually I think it might be because I never thought I'd be able to do them again, expecially not be able to go heavy. Now I find that if I take a week off then my back pain all comes back.
 
Mine to. :roflmao:

With not being consistent on the days at the gym I'm waiting for the beginning of the year to start a new 5/3/1 cycle. So thought I'd spend a few weeks beating myself up more than normal.

Gonna see how the back feels tomorrow may at least try to match my PR, only if I'm feeling it though.

I think I've decided to do carb cycling for my diet at the beginning of the year. Now just need to decide which kind since I've seen about 50 versions on here.
 
Curt James said:
You're not alone! lol

And I'm going to take a look at this 5/3/1 program.

T NATION | How to Build Pure Strength
Click to expand...

That's the one most of us are doing here:thumb:. But I modified mine because until I stall I'd prefer to have specific days focusing on back, chest, shoulders, and legs. And I hate high rep, so stick with a max of 8 on the auxilary movements.

Sometime the first half of next year I'm going to do a cycle of my EDT I had done earlier in the journal as well. I always see good growth on it, but after 6 weeks feel like I've gone through a meat grinder so that's my max on that one.
 
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