Evolution

[ihateschoolmt]

damn I have trouble working out with 7 hours of sleep cause I ususally get ten. I don't think I could have loaded 315 on the bar with 4 hours. You did pretty good considering the circumstances.

 

[RedWindsor]

hey man, when you took your body measurements, do you do it flexing?
just curious, ive taken pictures via my webcam every month to compare and contrast, but i think im gonna take measurements now too

 

[omerta2010]

Hey there. I always do them flexed. Note the waist is at the bellybutton as well. And I always take them on the same day and around the same time.

I always struggle to see changes in pictures when I used to try to do them every few weeks. But the tape you see every 1/16 inch that you grow.

Good luck

 

[omerta2010]

damn I have trouble working out with 7 hours of sleep cause I ususally get ten. I don't think I could have loaded 315 on the bar with 4 hours. You did pretty good considering the circumstances.

Thanks, I usually get 5.5-6 through the week but all the customer meetings caused me to get my normal work done at night.

OH well, it's the weekend, hope you have a great one.

 

[Pylon]

I really struggled today, everything felt heavy and I had absolutely no energy. Guess the only sleeping 4hrs a night, and then yesterday eating maybe 1100 calories caught up to me. I need to start making shakes to take into these customer meetings.

That's because it is heavy!

You gots to get some sleep, bro.

 

[Burner02]

I really struggled today, everything felt heavy and I had absolutely no energy. Guess the only sleeping 4hrs a night, and then yesterday eating maybe 1100 calories caught up to me. I need to start making shakes to take into these customer meetings.

we all have those days amigo. Regroup, eat, sleep and kill it next time.

and definately do the shakes in the meetings. And just eyeball the fat dude eating the pastry across for you...makes it taste that much better.

 

[davegmb]

I know what you mean about lack of sleep, working shifts my body clock is totally messed up most of the time.

 

[elbkind]

.

 

[davegmb]

^^^^^Looks like your workouts have left elbkind speechless Omerta!?

 

[omerta2010]

^^^^^Looks like your workouts have left elbkind speechless Omerta!?

Now that's something I've never managed to do before.

 

[omerta2010]

The fun week begins.

(5/3/1 Powerlift Modified)
Round 6, Week 3 Day 1:
Military Press
125x5
145x3
165x3
185x1
190x1 PR (out of character but the 185 felt solid enough had to dig out the 2.5's )

Corner Press:
110x8
110x8
110x6
110x4

Facepulls:
150x12
150x12
150x12
150x9
150x8
Stack is maxed out at 150, what should I do next?

Barbell Shrugs:
455x8
455x8
455x8

 

[ihateschoolmt]

Nice, maxing out the machines is awesome. You are getting strong as fuck.

 

[omerta2010]

thanks man, the 5/3/1 program works that I have to admit. Going to take a couple month break from it to rest as I've been getting PR's ever 3-4 weeks since the new year started and the ache's and pains are starting to get to me. Then I'll come back to it again and push even higher.

 

[JerseyDevil]

Awesome military PR!

On the facepulls, use the asian chick Burner is bringing us to sit on the stack. That might work for a couple of weeks...

 

[davegmb]

Some strong shoulders you have there Mr Omerta

 

[Gazhole]

That is some epic face pulling, man. Seriously. You've got 100lbs on me - awesome! Congrats on the military PR also very impressive weight!

As for the facepulls, you could buy a resistance band and tie it to the cross bar on a power rack or a pullup bar and use that? That way there's really no limit - just pull two bands or more when you want to go heavier. Can still use the same attachment if you thread it through the band.

 

[Burner02]

Awesome military PR!

On the facepulls, use the asian chick Burner is bringing us to sit on the stack. That might work for a couple of weeks...

...I thought it was deceided everybody was going to meet in Pattaya and get their own? I voted for it. I'm in favor of it and gosh darn it, I like it!


Oh yeah....sweet lifts, O!

 

[IslandGirl]

Miss chatting with all you guys! How are things going for you?

 

[omerta2010]

Awesome military PR!

On the facepulls, use the asian chick Burner is bringing us to sit on the stack. That might work for a couple of weeks...

Thanks JD, that sounds like an awesome idea. That or see if I can get the cute trainer to help me out.

Some strong shoulders you have there Mr Omerta

Thanks dave.

That is some epic face pulling, man. Seriously. You've got 100lbs on me - awesome! Congrats on the military PR also very impressive weight!

As for the facepulls, you could buy a resistance band and tie it to the cross bar on a power rack or a pullup bar and use that? That way there's really no limit - just pull two bands or more when you want to go heavier. Can still use the same attachment if you thread it through the band.

Thanks, and the bands are a good idea. I'm just not sure how my gym would feel about me bringing bands in. Suppose I could do those when I get home as an alternative.

...I thought it was deceided everybody was going to meet in Pattaya and get their own? I voted for it. I'm in favor of it and gosh darn it, I like it!
Oh yeah....sweet lifts, O!

hahah so you have the trip planned already. I doubt I could afford that trip so have some fun for me.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 6, Week 3 Day 2:
Deadlift
315x5
355x3
405x2

HS-Hi Row:
250x8
250x8
250x7
250x5

HS-Std Row:
230x8
230x8
230x6
230x6

Assisted Pullup
-80x5
-90x4
-110x5
-110x4

Seated Calf Raise, with 3 count at the top:
125x15
125x13
125x12
155x12

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 6, Week 3 Day 3:
Bench
165x5
185x3
205x5
225x1
235x1

Barbell Incline:
145x8
145x8
155x6
155x4

Hammer Decline:
240x8
240x6
240x6
240x4

Cable Overhead Extensions:
120x12
120x8
120x6
120x6

 

[omerta2010]

Miss chatting with all you guys! How are things going for you?

Things are going alright, finishing this round of 5/3/1 then going to do something else for a coupe months.

Are you ready for your show? It's getting close now.

 

[ihateschoolmt]

Solid work outs O. Still moving big numbers!

 

[omerta2010]

thanks man, how's your new routine going?

 

[ihateschoolmt]

It's only been a few days and I already see slight increases in the targeted areas. I am expecting some pretty ridiculous results from it at this point. Hoping to get my arms up well over 15 inches and add noticeable mass to the chest.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 6, Week 3 Day 4:
Squat
275x5
315x3
345x2

SLDL:
265x8
265x8
265x6

Step Ups (weight/hand):
65x8
65x6

Good Mornings:
115x12
115x10


Some days things just don't feel right, woke up late. And had to hurry through everything.

 

[davegmb]

True some days you just dont feel up to it, but that looks a solid workout to me

 

[omerta2010]

thanks dave, just felt like I could have done more.

Have a great weekend.

 

[Pylon]

Yup. Nothing wrong with those numbers at all!

 

[Gazhole]

Everybody has bad days, but if thats a bad day for you your good days must be fucking phenomenal!