Evolution

[omerta2010]

5/3/1 R4 D5:
5/3/1 - Military Press -
115x3, 130x3, 145x7

(BBB) Military Press -
95x10,10,7, 85x 10,7

Face Pulls ???
190x12,10,8

Kelso Shrugs ??? (super slow)
250x15,13,11

Tate Press -
45's x 10, 10, 6

Cable OH Ext ???
105x10,10,7

 

[JerseyDevil]

Strong mils O

Tomorrow Shelby will be 7. Just a few days ago was 2 years since she had the cancer surgery, losing most of her upper left jaw, and soft tissue right up to her eye...... She is doing GREAT!!

How is your girl doing?

 

[PreMier]

good luck lifting your arms up tomorrow haha

 

[davegmb]

Yeah what premier said, got DOMS written all over it lol

 

[omerta2010]

Once of those days that when I woke up I knew things were going to be great in the gym:

5/3/1 R4D6: (s) = with straps
5/3/1 - Deads -
265x3, 300x3, (s) 340x11

(BBB) Deads -
255x10,7, (s) 10,10, 10

Good Mornings –
140x10,10,10

Back Ext –
BW+30x12,10,8

Donkey Raises –
360x15,13,11

 

[omerta2010]

good luck lifting your arms up tomorrow haha

Yeah what premier said, got DOMS written all over it lol

haahh no problem today, tomorow is going to be a pain in the ass though.

For some reason DOMS always hits me 2 days later, like squats on friday sunday is the day I wish I had an elevator in the house.

 

[omerta2010]

Strong mils O

Tomorrow Shelby will be 7. Just a few days ago was 2 years since she had the cancer surgery, losing most of her upper left jaw, and soft tissue right up to her eye...... She is doing GREAT!!

How is your girl doing?

Thanks, I'm so glad Shelby is doing great after all that.

Sound like both of you can take a lickin and keep on tickin.

She's doing great and continues to be obsessed with playing catch. It's getting nice here now so we're going to the park on the weekends again.

 

[omerta2010]

yesteday was the first day on Juggernauts's carb cycling diet plan. And as you can see the workout are definately much better on this program. Thanks Juggernaut for your help.

 

[x~factor]

Once of those days that when I woke up I knew things were going to be great in the gym

Gotta love those days!!!

 

[omerta2010]

5/3/1 R4D7:
5/3/1 - Barbell Bench -
140x3, 160x3, 180x9

(BBB) Floor Barbell Press -
125x10,10,10,8, 115x 8

DB Incline –
55's x 10,9,8

Hammer HI ISO Row –
230x10,10,7

Cable Curls –
115x10, 10, 10

 

[omerta2010]

5/3/1 R4D8:
5/3/1 - Squats -
230x3, 265x3, 295x10

(BBB) Squats -
235x10,10,10,10,10

Leg Extensions –
165 x 12,10, 8

DB Rows –
70x12,9,8

Seated Calf Raises (found a way to use the smith machine so I didn't have to wrestling the big DB's and do them both sides at a time) –
180x15, 230x 15, 250x 12,10

 

[omerta2010]

Gotta love those days!!!

They are absolutely the best.

 

[davegmb]

295lbs x 10 I'm impressed, how high do you think your 1rep max is?

 

[omerta2010]

Well back when I tried the 5/3/1 powerlifting version were you did the 1RM's Wendlers formula's were really really close.

So spreadsheet says 1RM would be 395, but mentally I figure I could get a couple good clean ones at 335.

 

[omerta2010]

5/3/1 R4 D9:
5/3/1 - Military Press -
120x5, 140x3, 155x6

(BBB) Military Press -
105x10,8,95x9,7, 85x 10

Face Pulls ???
190x12,11,9

Kelso Shrugs ??? (super slow)
250x15,14,11

Tate Press -
45's x 10, 10, 8

Cable OH Ext ???
105x10,10,7

 

[omerta2010]

5/3/1 R4D10: (s) = with straps
5/3/1 - Deads -
280x5, (s)320x3, 365x9

(BBB) Deads -
255x10,(s) 10,10,10, 10

Good Mornings ???
145x10,8,135x8

Back Ext ???
BW+35x8,8,8

Donkey Raises ???
360x15,15,12

 

[JerseyDevil]

Awesome deads man. The 255 x 10 sets must have had you heart pounding like a wild bansee (whatever the heck that is!)

 

[omerta2010]

Thanks JD, how's the shoulder doing?

And yep kinda feel light headed by the last ones.

I'm pretty anxious to get started on Gaz's getbodybuilding program again, but that's in 2 weeks.

 

[omerta2010]

5/3/1 R4D11:
5/3/1 - Barbell Bench -
145x5, 165x3, 190x9

(BBB) Floor Barbell Press -
125x10,10,10,8, 115x 8

DB Incline ???
55's x 10,10,8

Hammer HI ISO Row ???
230x10,10,7

Cable Curls ???
115x10, 10, 10

 

[omerta2010]

Tomorrow is squats and then 1 weeks of pushing the prowler

 

[x~factor]

Prowler?

 

[omerta2010]

YouTube Video

My new gym has one, and since I'm usually the only one there in the mornings and it's "deload" week figured I'd have some fun with it now that it's not getting as cool in the mornings.

They have a couple tires to flip to but not really sure if I feel like playing with those yet.

Have a great weekend.

 

[x~factor]

^I don't see what's so difficult, I do that all the time when I go to Shop-Rite.

 

[omerta2010]

Guess we need the prowler out here since our carts normally have all 4 wheels working.

the couple times I tried it out when I first started it's surprising how fast it gets you to start sucking wind.

 

[x~factor]

the couple times I tried it out when I first started it's surprising how fast it gets you to start sucking wind.

Could be the position, because you're all bent over?

 

[JerseyDevil]

Looking good in here O!

 

[omerta2010]

Last Sunday:

5/3/1 R4D12:
5/3/1 - Squats -
245x5, 280x3, 315x8

(BBB) Squats -
245x10,10,10,10,10

Leg Extensions –
165 x 12,11, 9

DB Rows –
70x12,10,8

Seated Calf Raises –
25015, 15,15

 

[omerta2010]

Well this week is deload, but it's given me plenty of time to get prepped for the Getbodybuilding 12 week routine. getlifting.info » The GetBodybuilding Training System

Gaz and Juggers and of course anybody else care to give me some input on this exercise grouping for the routine:

Workout A:
Squats
Step-Ups
Box Jumps
Leg Ext
Seated Calf Raise

Workout B:
Pullups
Hammer Hi ISO
Close Grip Pulldown
Facepulls
Cable Curls

Workout C:
Deadlifts
Good Mornings
Hyper Ext
Seated Leg Curl
Standing Calf Raise

Workout D:
Incline BB
Military Press
DB Flat Bench
Side Laterals
Cable Fly's
Tate Press

 

[davegmb]

Looks good O

 

[omerta2010]

Thanks Dave.