Evolution

[omerta2010]

Yeah she loves playing keep away. Usually after she gets tired of playing fetch.

 

[omerta2010]

Having one of those days, from the minute I got home from the gym.
Limp Bizkit - Break Stuff (Uncensored) [Official Music Video] [HQ] - YouTube

 

[omerta2010]

HELLYEAH - Band of Brothers - YouTube

 

[juggernaut]

Ok so why is it that when I read this I hear Beavis and Butthead saying it in the back of my mind.

I'm Beavis.

 

[omerta2010]

I thought you'd be more like Coach Buzzcut.

 

[omerta2010]

Oops forgot my bench day before deload/sit on my ass week:

5/3/1 - Round 1 Day 11

Bench:
145 x 5
165 x 3
185 x 8

BBB Floor Press:
115 x 10,10,10,10,10

Incline DB:
55's x 10,9,8

Hammer Iso Hi:
220 x 10,10,8

Cable Curls:
100 x 10,10,10

 

[omerta2010]

5/3/1 - Round 2 Day 1

Military Press:
105 x 5
120 x 5
140 x 7

BBB Military Press:
85 x 10,10,10,8
75 x 10

Facepull:
190 x 10,10,8

Kelso Shrugs:
140 x 10,10,10

Tate Press:
40's x 10,10,8

OH Cable Ext:
105 x 10,9,8

 

[omerta2010]

5/3/1 - Round 2 Day 2

Deads:
250 x 5
290 x 5
330 x 10

BBB Deads:
235 x 10,10,10,10,10

Good Mornings:
95 x 10
115 x 10
135 x 10

Seated Leg Curls:
120 x 10,8
110 x 10

Donkey Raise:
340 x 20,15, 14

 

[JerseyDevil]

Deads:[/COLOR]
250 x 5
290 x 5
330 x 10

Holy smokes!

 

[davegmb]

I take it the deads don't hurt your groin? Big weights, big reps

 

[omerta2010]

They do big time mostly at the bottom/start of the rep it seemed, that's why I cut my deads short on the 5/3/1 week and didn't even try squats for what will be 2 weeks when I do them on Friday.

I took a week and a half off with nothing other than moderate walking and **crossing fingers** yesterday was no pain in that area so hopefully it's healed.

 

[omerta2010]

Holy smokes!

Big weights, big reps

thanks guys, have to admit that yesterday was the closest I've ever come to puking during/after a workout. The gym was over 80 degrees and decided to push it anyway and took me hours to get back to feeling normal.

Oh yeah and I'm hurting today big time.

 

[juggernaut]

I run my gym at 67 degrees with a breeze inside LOL

 

[juggernaut]

I thought you'd be more like Coach Buzzcut.

I dont have hair bruh

 

[JerseyDevil]

I dont have hair bruh

Maybe not, but I can see you saying "Kick me in the jimmy!".

 

[omerta2010]

Kick me in the jimmy - YouTube

 

[omerta2010]

I run my gym at 67 degrees with a breeze inside LOL

That's the good part of commercial/semi-commercial gyms, this one is smaller than my house, but I love it just need to get them to use the AC in the summer and heat in the winter.

Plus your way to far away for me to go there.

 

[omerta2010]

5/3/1 - Round 2 Day 3

Bench:
130 x 5
150 x 5
170 x 9

BBB Floor Press:
125 x 10,9
115 x 10,9,8

Incline DB:
55's x 9,8
50's x 9

Hammer Iso Hi:
230 x 10,10,8

Cable Curls:
100 x 10,10,10

 

[omerta2010]

Round 2 Day 4

Squats:
230 x 5
265 x 5
305 x 10

BBB Squats:
185 x 10
205 x 10,10,10
215 x 10

Leg Extensions:
165 x 10,10,8

DB Rows:
70's x 10,10,9

 

[omerta2010]

5/3/1 - Round 2 Day 5

Military Press:
115 x 3
130 x 3
145 x 7

BBB Military Press:
85 x 10,10,10,8
75 x 10

Facepull:
190 x 10,10,10

Kelso Shrugs:
machine was busy and I ran out of time

Tate Press:
40's x 10,10,11

OH Cable Ext:
105 x 10,10,8

 

[JerseyDevil]

Military is moving up nicely!

 

[omerta2010]

Thanks, it's taking time but finally figured out that slow and steady increases keep me much more healthy. Shoulder pain that I used to always complain about has pretty much gone away. Comes back every time I get anxious or try to force reps.

Hey what's with the Phillies, head they are maybe going to unload alot of contracts at the trade deadline?

 

[omerta2010]

5/3/1 - Round 2 Day 6

Deads:
270 x 3
310 x 3
345 x 10

BBB Deads:
245 x 10,10,10,10,10

Good Mornings:
115 x 10
135 x 10,10

Seated Leg Curls:
120 x 10,8
110 x 10

 

[davegmb]

Hamstrings are going to feel that workout for next few days. Do you usually fully recover in time for squats?

 

[omerta2010]

My worst day for DOMS is always 2x after so thursday. But I'm never fully recovered before squats, but I'll change the number of warmup sets based on how tight the hamstrings are. Just like yesterday my quads were so sore from squat day and the yard work all weekend that I added in a couple extra warmups.

Plus I've started to use the foam roller every evening, to try to help with the soreness.

to quote my wife: "something is always sore"

 

[JerseyDevil]

Hey what's with the Phillies, head they are maybe going to unload alot of contracts at the trade deadline?

See you were on the receiving end on one... Hunter Pence. Guy is a lousy outfielder, wait and see, he has trouble tracking a fly ball! He is sort of wild at the plate also, swinging at almost everything. But that said, he is a decent hitter, sometimes a really good hitter, and should be able to spark your offense

 

[omerta2010]

We'll see, the race is getting tight and we need somebody to pitch better than AA ball.

Have a great weekend.

 

[omerta2010]

5/3/1 - Round 2 Day 7

Bench:
140 x 3
160 x 3
180 x 9

BBB Floor Press:
125 x 10,10,10,7
115 x 10

Incline DB:
55's x 10,10,9

Hammer Iso Hi:
230 x 10,10,7

Barbell Shrugs:
225 x 15,15,12

Cable Curls:
105 x 10,10,10

 

[omerta2010]

Texas Hippie Coalition: "Turn It Up" Official Video - YouTube

 

[omerta2010]

Rev Theory - Light It Up - YouTube