omerta2010
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Felt much better, gonna increase the weight next round. 
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Evolution
- Thread starter omerta2010
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omerta2010
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Great read
The Vault: Do the Stuff You Suck At
The Vault: Do the Stuff You Suck At
davegmb
Elite Member
What's with the bacon obsession?
omerta2010
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Oh everything is better with bacon.
Had a geek moment when looking at tshirts on a site and all the other ones I thought were funny were way to small as an avatar so I picked this one since it is kinda funny.
Probably switch to something more me soon since I don't recognize my own posts with this on.
Had a geek moment when looking at tshirts on a site and all the other ones I thought were funny were way to small as an avatar so I picked this one since it is kinda funny.
Probably switch to something more me soon since I don't recognize my own posts with this on.
omerta2010
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IslandGirl
Elite Member
I know. I know. I'm a stranger. How have you been?
Ever had shrimp wrapped in bacon? Oh my god.
holy shit that looks friggin incredible
katt
Registered
mmmmmm Bacon... I think my mouth is watering right now. I don't want the shrimp, just the bacon... 
omerta2010
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Ever had shrimp wrapped in bacon? Oh my god.
Holy shit, that looks awesome. Need to figure out how to make those
jagbender
Registered
Very interesting! Thansk for posting
omerta2010
Registered
Cycle 2, Week 2, Day 1:
Incline Bench:
135 x 10,9,7,7
Military Press:
95 x 10,7, 85 x 8, 75 x 8
DB Flat Bench:
40x 10,10,10,10
Leaning Side Laterals:
15 x 20,15
Cable Flyes:
45/side x 20, 15
Rope Overhead Extension:
85 x 17,13
Incline Bench:
135 x 10,9,7,7
Military Press:
95 x 10,7, 85 x 8, 75 x 8
DB Flat Bench:
40x 10,10,10,10
Leaning Side Laterals:
15 x 20,15
Cable Flyes:
45/side x 20, 15
Rope Overhead Extension:
85 x 17,13
omerta2010
Registered
Cycle 2, Week 2, Bastardized combination of day 2 and 3
Squats:
245 x 10,10,7, 225 x 7
After watching this depth was considably below parallel which had now brought a new dimension to leg soreness/pain. The bottom one on squat depth: Starting Strength
Leg Press:
360x10, 450x10,10 8
Hammer Iso Machine:
200 x 10,10,8,8
CG Pulldown:
100 x 10,10,10,9
Straight Arm Pulldown:
80 x 20,15
Facepulls:
120 x 20,15
Squats:
245 x 10,10,7, 225 x 7
After watching this depth was considably below parallel which had now brought a new dimension to leg soreness/pain. The bottom one on squat depth: Starting Strength
Leg Press:
360x10, 450x10,10 8
Hammer Iso Machine:
200 x 10,10,8,8
CG Pulldown:
100 x 10,10,10,9
Straight Arm Pulldown:
80 x 20,15
Facepulls:
120 x 20,15
omerta2010
Registered
Cycle 2, Week 3, Day 1:
Deadlift:
Triple drop: (255,245,225) x 5+5+5, 5+5+5, 5+4+4
Good Mornings:
Triple drop: (115,105,95) x 5+5+5, 5+5+5, 5+5+5
Weighted Hip Thrust:
Triple drop: (135,125,115) x 5+5+5, 5+5+5, 5+5+5
Hyperextensions:
BW x 12,10,9
Seated Leg Curls:
85 x 20,20,17
Deadlift:
Triple drop: (255,245,225) x 5+5+5, 5+5+5, 5+4+4
Good Mornings:
Triple drop: (115,105,95) x 5+5+5, 5+5+5, 5+5+5
Weighted Hip Thrust:
Triple drop: (135,125,115) x 5+5+5, 5+5+5, 5+5+5
Hyperextensions:
BW x 12,10,9
Seated Leg Curls:
85 x 20,20,17
Good video!
omerta2010
Registered
That site has a lot of really good video's and information on form.
It's made a big difference on my deadlifts.
Juggernaut got me interested, his Starting Strength program looks really good as well, I think Juggernaut's had some clients use it and get good results.
It's made a big difference on my deadlifts.
Juggernaut got me interested, his Starting Strength program looks really good as well, I think Juggernaut's had some clients use it and get good results.
jagbender
Registered
Deep fried bacon WFT?
chocolate covered bacon??
Bacon Vodka?
Candied bacon and pecans
Bacon its whats for EVERYTHING!
chocolate covered bacon??
Bacon Vodka?
Candied bacon and pecans
Bacon its whats for EVERYTHING!
Last edited:
omerta2010
Registered
Personally the bacon and pecans looks the best to me. And yes I started to drool when I scrolled through these. 
jagbender
Registered
Personally the bacon and pecans looks the best to me. And yes I started to drool when I scrolled through these.
Agreed I love pecans
Anything with bacon is better (almost)
omerta2010
Registered
Cycle 2, Week 3, Day 2:
Incline Bench:
Triple drop: (135,125,115) x 5+5+5, 5+4+4, (125,115,105) 5+4+4
Military Press:
Triple drop: (75,65,55) x 5+5+5, (80,75,65)5+5+5, 5+5+5
DB Flat Bench:
Triple drop: (55,45,35) x 5+5+5, 5+5+5, 4+4+5
Leaning Side Laterals:
10 x 20,17,15
Cable Flyes:
40/side x 20,12 30/side x 15
Rope Overhead Extension:
65 x 20,13, 55 x 15
Incline Bench:
Triple drop: (135,125,115) x 5+5+5, 5+4+4, (125,115,105) 5+4+4
Military Press:
Triple drop: (75,65,55) x 5+5+5, (80,75,65)5+5+5, 5+5+5
DB Flat Bench:
Triple drop: (55,45,35) x 5+5+5, 5+5+5, 4+4+5
Leaning Side Laterals:
10 x 20,17,15
Cable Flyes:
40/side x 20,12 30/side x 15
Rope Overhead Extension:
65 x 20,13, 55 x 15
jagbender
Registered
How long did the workout take?
omerta2010
Registered
about an hour, legs tomorrow will probably be 75 since those always take a little longer to recover to start the next set.
Tell ya what, with the All-Out I take before I hit the gym I sweat almost as much as doing real cardio on this program.
Tell ya what, with the All-Out I take before I hit the gym I sweat almost as much as doing real cardio on this program.
jagbender
Registered
I try and keep my workout to 40-45 minutes. I cannot take and Pre WO stuff I cannot handle any stims. The strongest stuff I take is green tea. I messed up my adrenals and thyroid with too much stims ands stacks years ago. That was no fun..
I think I remember reading somewhere that lifting over 45 minutes is counter productive because you run out of glucose stores and become catabolic. I'll see if I can find the research.
From Rob Fagain's website.
I have both books NHE Natural Hormonal Enhancement, on hormonal response and HIE Hormaonal Intellegent Exercise.
Rob Faigin's Hormonal Fitness supplement for Women and Men
Myth: The ideal weight-lifting workout lasts more than an hour.
Truth: The ideal weight-lifting workout lasts less than an hour.
I think I remember reading somewhere that lifting over 45 minutes is counter productive because you run out of glucose stores and become catabolic. I'll see if I can find the research.
From Rob Fagain's website.
I have both books NHE Natural Hormonal Enhancement, on hormonal response and HIE Hormaonal Intellegent Exercise.
Rob Faigin's Hormonal Fitness supplement for Women and Men
Myth: The ideal weight-lifting workout lasts more than an hour.
Truth: The ideal weight-lifting workout lasts less than an hour.
omerta2010
Registered
I think if they were over an hour consistently or long term it would be counter productive.
But like in this program, every 3rd week is the crazy longer workout, way more sets week. Then the following week your recovering with only 2 workout and those you can get done in 30-40 minutes. And then the second week is 3 that take about 40-45.
Or like I keep telling a friend here at work that spends 60 minutes doing tri's, it's the quality of the exercise not quantity.
He's also the one who won't do squats or deads because they are to hard.
That looks like some interesting reading, I'll have to check it out when I have more time at home. Thanks for the link.
But like in this program, every 3rd week is the crazy longer workout, way more sets week. Then the following week your recovering with only 2 workout and those you can get done in 30-40 minutes. And then the second week is 3 that take about 40-45.
Or like I keep telling a friend here at work that spends 60 minutes doing tri's, it's the quality of the exercise not quantity.
He's also the one who won't do squats or deads because they are to hard.
That looks like some interesting reading, I'll have to check it out when I have more time at home. Thanks for the link.
omerta2010
Registered
Cycle 2, Week 3, Day 3:
Squat:
Triple drop: (245,225,205) x 5+5+5, 5+5+5, 5+5+5
Step Ups:
Triple drop: (45,35,25) x 5+5+5, 5+5+4, 5+4+4
Leg Press:
Triple drop: (460,410,360) x 5+5+5, 5+5+5, 5+5+5
Bench Jumps:
BW x 20,20,17
Leg Extensions:
105 x 20,15,15
Seated Calf Raises:
115x18, 110x15, 100x15
Squat:
Triple drop: (245,225,205) x 5+5+5, 5+5+5, 5+5+5
Step Ups:
Triple drop: (45,35,25) x 5+5+5, 5+5+4, 5+4+4
Leg Press:
Triple drop: (460,410,360) x 5+5+5, 5+5+5, 5+5+5
Bench Jumps:
BW x 20,20,17
Leg Extensions:
105 x 20,15,15
Seated Calf Raises:
115x18, 110x15, 100x15
jagbender
Registered
I think if they were over an hour consistently or long term it would be counter productive.
Or like I keep telling a friend here at work that spends 60 minutes doing tri's, it's the quality of the exercise not quantity.
He's also the one who won't do squats or deads because they are to hard.
That looks like some interesting reading, I'll have to check it out when I have more time at home. Thanks for the link.
That workout seemed like it was long. But there was a reason.
I would rater do squats or deads for 30 minutes that tri's for an hour. He probably doesn't realize he is doing more damage than good.
Rob Faigen has some very interesting and scienticfically based books and exercise programs. Rob suggests to lift with rep ranges of 6 to 9. Under 6 too heavy over 9 too light. Seems to work, But I have been doing lots of pryamid stuff and going for IRM's His book HIE hormanally intellegent Exercise has some pretty good programs from beginner to advanced. But right now I am doing a very basic plan, Short heavy workouts Squats & some legs, one day Deads and back one day and chest / arms. 3 days lifting 3-4 days 1 hour cardio. I want to burn up more fat before I increase calories. I cannot believe I am gaining muscle and losing fat @ 1800-2000 calories a day. But 50% protein 25c /25f seems to be working.
Squats and deads Rule!
katt
Registered
I had to laugh at the 60 minute tricep man... LOL We have a guy at the gym that comes in with the 'walk' .. granted he has good arms and is lean, but that's about it.. I've NEVER seen him do any type of leg workout.
So, we were at a pre-judging of a show a couple weeks back and we notice him there, so of course he noticed and proceeded to come over and let us know that he's going to try this because someone said he should compete... REALLY?? Uh, buddy - snap back in reality... go work on your legs and other bodyparts for about a year or two, THEN consider it.. really.....
So, we were at a pre-judging of a show a couple weeks back and we notice him there, so of course he noticed and proceeded to come over and let us know that he's going to try this because someone said he should compete... REALLY?? Uh, buddy - snap back in reality... go work on your legs and other bodyparts for about a year or two, THEN consider it.. really.....
omerta2010
Registered
To make it worse he's a smooth talker, so now he's talked another guy at work to hit the gym.
So I asked the new guy how it's going, and turns out the "arm" guy is helping him out, and he rattled off 8 bicep exercises he was going to do that night.
Both just walk away when I tell them I average 1-2 exercises for bi and tri a week over the last year, and my arms are bigger and I weigh less than them so they can't even use that as an excuse.
I've never been to any show's, I think it would be interesting to see the results of all that hard work in person instead of just in pics.
But at the same time it would be funny to see all the chicken bodies, or the new term I've hard lately is "california hardbody" you know the type, all chest and arms with no back or legs.
So I asked the new guy how it's going, and turns out the "arm" guy is helping him out, and he rattled off 8 bicep exercises he was going to do that night.
Both just walk away when I tell them I average 1-2 exercises for bi and tri a week over the last year, and my arms are bigger and I weigh less than them so they can't even use that as an excuse.
I've never been to any show's, I think it would be interesting to see the results of all that hard work in person instead of just in pics.
But at the same time it would be funny to see all the chicken bodies, or the new term I've hard lately is "california hardbody" you know the type, all chest and arms with no back or legs.
omerta2010
Registered
katt
Registered
yeah totally... well now with the new division "physique" they fit it! It's more like a model pose and they are wearing board shorts, so all you have to have is upper body.
We are in the NW so were only get a couple of shows here each year, which usually aren't all that great - but we do go over to Seattle each year for a bigger show The Emerald Cup, which is a national qualifier, and you see some quality competitors there! If you get a chance to watch one, you should for sure! It gives us great motivation to keep hitting it hard! Plus with the bigger shows, you get lots of free samples... LOL
We are in the NW so were only get a couple of shows here each year, which usually aren't all that great - but we do go over to Seattle each year for a bigger show The Emerald Cup, which is a national qualifier, and you see some quality competitors there! If you get a chance to watch one, you should for sure! It gives us great motivation to keep hitting it hard! Plus with the bigger shows, you get lots of free samples... LOL
