Evolution

[omerta2010]

Deadlift (5/3/1) Round 3 Week 2 Day 2
Deadlifts
275x3
315x3
355x4

HS High Rows
230x8
230x8
230x8
230x6
230x6

V-Grip Pulldowns/Pullups
160x5
160x5
150x6
150x5
150x5

30 minutes treadmill.

 

[juggernaut]

My hamstrings have always sucked, so maybe this is the perfect thing to add in.

I'll probably just start with the bar until I'm sure the form is correct.

Cant hurt!

 

[JerseyDevil]

Your deads always give me something to shoot for!

How is the diet going Mister?

 

[juggernaut]

Great sig JD.

 

[juggernaut]

My hamstrings have always sucked, so maybe this is the perfect thing to add in.

I'll probably just start with the bar until I'm sure the form is correct.

My hammies always sucked until I started doing GMs tagged along with GHRs. They suck ass, but damn they're effective. Might want to try that combination together. I've got a problem fitting into jeans these days and I can probably blame these.

 

[IslandGirl]

Nice DL!!!

 

[omerta2010]

Bench Press (5/3/1) Round 3 Week 2 Day 3
Barbell Bench
140x3
160x3
180x5

HS Incline
180x8
180x6
160x5
160x5
160x5

HS Decline
210x8
210x6
210x6
210x6
210x5

Stairmaster: 30 minutes

 

[omerta2010]

Your deads always give me something to shoot for!

How is the diet going Mister?

Thanks for keeping the pressure on to keep giving you something to shoot for.

Diet last week sucked in a good way. I just have consecutive no carb days. But this week I'm into the cycling Schedule and it's working pretty good in relation to the lifting so I'm happy.

Only down about 5 lbs, but noticing a little more definition in places so just have to be patient. Stomach is always the last place for me to see changes so that measurements hasn't changed.

 

[omerta2010]

My hammies always sucked until I started doing GMs tagged along with GHRs. They suck ass, but damn they're effective. Might want to try that combination together. I've got a problem fitting into jeans these days and I can probably blame these.

Well tomorrow I get to learn and do GM's. I'm actually looking foward to learning something new. I looked on youtube on teh GHR's but we don't have the equipment so may take me a bit to figure out an alternate method to do those.

I haven't been able to wear regular jeans in probably 10 yrs. I've always had big legs and needed either baggy or just larger size waists and use a belt. But they are mostly in my quads, hammy's have always lagged.

So dumb question but what pants have you found that fit your "monster" wheels, or do you just deal with it?

 

[omerta2010]

Nice DL!!!

Thanks IG

 

[naturaltan]

NT piping in. Been a while since I've been on this forum and don't know many here anymore, so I'll just start by saying

 

[omerta2010]

Hey man, how's life in the great north?

 

[omerta2010]

Squat (5/3/1)Round 3 Week 2 Day 4
Squat
235x3
275x3
305x4

SLDL
225x8
225x8
225x8
225x6

Step Up's (weight is per hand, and reps is per leg):
35x12
35x8
20x8
20x6

Good Mornings (These felt really good, crazy tightness in the lower back but in good way)
45x8
65x8
65x8
75x8
75x8

Calf Raises
360x20
360x15
360x15
360x12
360x12

 

[JerseyDevil]

GM's rock. I need to start doing these again.

 

[IslandGirl]

omg! Step ups are killer!!! I dread having to do those! Great job!

 

[Burner02]

looking good, amigo!
am working up to 'full speed' workouts again...see you have a good workout...been avoiding good mornings...might have to try them...
do you lock out your knees or keep slightly bent?

 

[Pylon]

 

[omerta2010]

omg! Step ups are killer!!! I dread having to do those! Great job!

You don't realize how hard these actually are until you suck it up and do them.

Thanks

 

[omerta2010]

looking good, amigo!
am working up to 'full speed' workouts again...see you have a good workout...been avoiding good mornings...might have to try them...
do you lock out your knees or keep slightly bent?

Thanks, and I get your be back in the swing of it in no time.

I always keep a slight bend, I've had a history of knee problems and noticed as long as I don't lock them out on anything the problem goes away. That and taking hamstring exercises seriously seems to have made a huge improvement.

Also thanks Pylon

 

[IslandGirl]

You don't realize how hard these actually are until you suck it up and do them.

Thanks

No kidding. It looks easy. Ya' know just stepping up on a platform and go down. But no ways. It's killer. I huff and puff afterwards. lol

 

[juggernaut]

You don't realize how hard these actually are until you suck it up and do them.

Thanks

 

[juggernaut]

 

[Burner02]

No kidding. It looks easy. Ya' know just stepping up on a platform and go down. But no ways. It's killer. I huff and puff afterwards. lol

good stuff. I first made the mistake of trying t odo them on a bench. pad was too...mushy...not a good thing...graceful, I am not. So I found other items, but don't seem to be tall enough. But still do them.
The reverse: trailing foot on elevated platform and do a lunge...that is a painful experience...

 

[naturaltan]

What are step ups?
Are they like lunges stepping onto a box?

 

[omerta2010]

I thought since I do the stairmaster for cardio alot it would be simple. And boy was I fucking wrong.

Juggernaut, you definately know how to get people moving in the right direction. I can see how your clients would stay with you long term.

Burner: I think a foot locker would be about the right height.

NT: Like these but I step onto a bench.

YouTube Video

 

[omerta2010]

Military Press (5/3/1) Round 3 Week 3 Day 1
Military Press
5x115
3x125
4x140

Corner Press
100x8
100x8
100x6
90x6
90x5

Facepulls
120x12
120x12
120x10
120x8


Shrugs
405x8
425x6
435x6
435x5

 

[IslandGirl]

I usually step onto a small square platform that 24 hour has. They have like 4 different heights and I use a height little higher than what the woman is using in that video. I also do the leg extension back and squeeze the glutes. Wow! Love it. I just dread doing them, but after I'm done 3 or 4 sets of 20 each leg, .....Victory!


Another exercise that seems like 'nothing' but really works intensely...is the Bulgarian Split Squats. Oooomg! Have you tried those?

 

[JerseyDevil]

Military Press (5/3/1) Round 3 Week 3
Corner Press
100x8
100x8
100x6
90x6
90x5

Love your corner presses

Another exercise that seems like 'nothing' but really works intensely...is the Bulgarian Split Squats. Oooomg! Have you tried those?

Those are tough!

 

[juggernaut]

I usually step onto a small square platform that 24 hour has. They have like 4 different heights and I use a height little higher than what the woman is using in that video. I also do the leg extension back and squeeze the glutes. Wow! Love it. I just dread doing them, but after I'm done 3 or 4 sets of 20 each leg, .....Victory!


Another exercise that seems like 'nothing' but really works intensely...is the Bulgarian Split Squats. Oooomg! Have you tried those?

Try pistol squats on a bodyweight circuit for some really nice fatburning fun.

 

[juggernaut]

Try this in fact:

Clapping Push Ups
Chins
V-Situps
Situps
Lying Back Extensions
Pistol Squats
Jumping Jack + Burpee

Complete 10-15 reps, rest 30 seconds after the circuit, repeat 3-5 times depending on your cardio threshold.
After completing, rest 5 minutes and jump on a treadmill/elliptical/bike and do 30 minutes
low impact cardio.

This isnt my work, but it is used on some of my clients.

Have fun.