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Evolution

Muscle Gelz Transdermals
IronMag Labs Prohormones
Workout 9/7/10

Incline DB:
50x8, 60x8, 70x5
Hammer Flat:
180x5, 200x5, 180x4
Hammer Decline:
180x8, 200x5, 200x5
Alternating DB Hammer's:
35x12, 45x5, 45x4
Preacher Curls:
60x10, 70x5, 70x4

Stair Climber: 15 minutes on lvl 3, 5 minutes on lvl 5
 
JennyB said:
Program A :
- Plank with feet on the ball
- Ball Bridge with Leg Raise
- Dips with feet on the ball
- Side Supermans
- Pushups with feet on the ball
- Swiss Ball double leg lifts (balance movement with hip flexor work)
Click to expand...

Jesus Christ, my balance is beyond terrible.

Did 3 sets of each and held for about 15-30 seconds each.
- Plank with feet on the ball
- Ball Bridge with Leg Raise (just did the bridge part as I need to get the balance and strength to hold it with both before i add in the raise)
- Side Supermans
 
davegmb said:
How come you do the hammer bench press, is it a wrist injury thing?
Click to expand...

Something about the angle with both DB or BB on flat bench that irritates the hell outa my shoulder, and since I train by myself it's also partially for safety as well.

I do think it's odd that the inclines with the bench on the lowest setting takes just enough pressure off so it feels natural and without the pain.

I've been adding in rotator cuff exercises so will probably try free weights again pretty soon.
 
omerta2010 said:
Jesus Christ, my balance is beyond terrible.

Did 3 sets of each and held for about 15-30 seconds each.
- Plank with feet on the ball
- Ball Bridge with Leg Raise (just did the bridge part as I need to get the balance and strength to hold it with both before i add in the raise)
- Side Supermans
Click to expand...

O. I would sugggest starting the plank on the floor then and progressing to the ball. Good work on just doing the bridge part without the ball to start. It will come I assure you and thumbs up for given'er :ohyeah:

omerta2010 said:
Something about the angle with both DB or BB on flat bench that irritates the hell outa my shoulder, and since I train by myself it's also partially for safety as well.

I do think it's odd that the inclines with the bench on the lowest setting takes just enough pressure off so it feels natural and without the pain.

I've been adding in rotator cuff exercises so will probably try free weights again pretty soon.
Click to expand...

No thats not odd at all and bravo for adding in some rotator work as its very under trained area. You might also want to add in incline side laying laterals to your shoulder day as I find it helps.

Have a good day ball buster :) :kissu:
 
Music was a little more chill today, heard this on the drive in.
YouTube Video
 
JennyB said:
O. I would sugggest starting the plank on the floor then and progressing to the ball. Good work on just doing the bridge part without the ball to start. It will come I assure you and thumbs up for given'er :ohyeah:
Click to expand...

Plank and bridge on the floor I can hold for way over 30 seconds. It's the instability of the ball that makes them hard. :thumb: I think I'll have to work my way up to be able to do the full routine you hooked me up with. Which is good, it gives me a goal.

So your variation of the side lateral would that hit more of the rear delt kind of like the reverse pec dec but just a different angle?
 
Hey O! I noticed you said you worked out alone. Do you work out at home, or did you mean you don't have a training partner? How's the pup?
 
Hey JD, I don't have a training partner and I go early morning and I'm lucky enough that there are never more than 1 or 2 other people in the weight room. Bad part is I've seen them spot people and no way would I trust them.

I had lifted for a good 3 yrs with a training partner 4 days a week, and turned out that I ended up making better gains when I moved and started going on my own. And now I kind of like that little bit of solitude that is just mine in the gym, I just go in and crank the ipod and go into my own space.

I know I probably give up some stuff that I could do with a training partner spotting me but it's sort of a double edged sword. Not sure if that made sense.

The pup is doing awesome, I need to pick up some more tennis balls this weekend she's bit the last one in the yard in half this morning. I can't get her to chase a frisbee like your girl for some reason it's only tennis balls she likes.
 
So I did hit the gym wed and thur:

Wed:
Barbell Hack Squat (This is a very odd feeling exercise but going to keep learning it):
95x8, 145x8, 145x6

Split Squat:
BWx8, BWx8, BW+70x5

Seated Leg Curls:
175x, 190x6, 205x3, 205x3, 190x4

StairClimber: 30 minutes level 4
 
Thur (Slept wrong so the back was jacked so did everything on the hammers, the chest support takes the pressure off my back so it works and still feeling it so that's a good thing)

Hammer Hi-Row (per side):
70x8, 90x8, 125x5, 135x3

Hammer Low-Row (per side):
90x8, 115x5, 125x5

Rope Pressdowns (on pulldown stack):
70x7, 80x3, 80x3, 60x5

Reverse Grip Pressdown (side stack):
100x10, 120x7, 140x4

StairClimber: 20 minutes level 5
 
Way to push through and adjust to compensate for the back issues. Thumbs up buddy :) Have a good night. xx
 
omerta2010 said:
The pup is doing awesome, I need to pick up some more tennis balls this weekend she's bit the last one in the yard in half this morning. I can't get her to chase a frisbee like your girl for some reason it's only tennis balls she likes.
Click to expand...
I know what you mean about training partners. A good one is hard to find, particularly one who is on the same page as you.

Since your girl loves to chase tennis balls, you need to run out and get one of these! A Chuck It Ultra Ball Launcher and a Ultra Ball. Any Petsmart has both. You can use regular tennis balls, but the Ultra Ball bounces higher and goes farther. Shelby was brought up chasing tennis balls, than later I bought these. She LOVES the Ultra Ball. In fact, now she turns her nose up at a regular tennis ball. With the launcher/ultra ball combo it will go 80-100 yards, so you need either a big yard or take her to a big field. I take her to a high school that has athletic fields well away from any danger.

Chuckit! Ultra Ball Launcher Dog Toy - Toys - Dog - PetSmart

Chuckit! Ultra Ball Dog Toy - Toys - Dog - PetSmart

YouTube Video
 
I'm glad I'm not the only one who talkes to his dog like they are human and like to beleive she understands everything I say.

I'll have to pick up one of those next time I stop in at Petsmart.
 
omerta2010 said:
I'm glad I'm not the only one who talkes to his dog like they are human and like to beleive she understands everything I say.

I'll have to pick up one of those next time I stop in at Petsmart.
Click to expand...
:roflmao: I don't even think twice talking to her. It is amazing how much they do understand.
 
Workout 9/13/10

Hammer Flat:
180x5, 200x5, 210x2, 180x4
Hammer Decline:
200x8, 220x5, 230x4
Hammer Incline (shoulder hurt like hell, but my stupid gym had only one incline bench for freeweights and 5 high schoolers were using it so I tried the machine):
160x3, 160x3

Alternating DB Hammer's:
45x6, 50x4, 55x3, 45x5
Low Cable Curls:
100x10, 120x6, 130x4, 110x6

Stair Climber: 30 minutes on inverval level 5
 
So since my balance sucks and I want to work on core, each day I pick something from Jenny's list of core exercises. Then will concentrate on that, until I get comfortable and strong enough to power threw them all at once.
Today concentrated on the bridges on the ball. Wasn't bad but not sure I should be feeling these like crazy in my hamstrings. Does it mean I'm doing something wrong anybody?
 
omerta2010 said:
So since my balance sucks and I want to work on core, each day I pick something from Jenny's list of core exercises. Then will concentrate on that, until I get comfortable and strong enough to power threw them all at once.
Today concentrated on the bridges on the ball. Wasn't bad but not sure I should be feeling these like crazy in my hamstrings. Does it mean I'm doing something wrong anybody?
Click to expand...

Good plan O! If you were feeling them in your hams you were doing them right! It still has a core component though !
 
Thanks JennyB, I wasn't sure on that. :thumb:
 
Cardio: 45 Minutes StepMill - interval level 5
 
So the core work, I've gotten the bridges up to 5 sets minimum 30 seconds. But still struggling with the planks.

I think this week I'll keep alternating each day by day but next week I'll do them as supersets.
 
omerta2010 said:
So the core work, I've gotten the bridges up to 5 sets minimum 30 seconds. But still struggling with the planks.

I think this week I'll keep alternating each day by day but next week I'll do them as supersets.
Click to expand...

Nice work on the bridges! You will always struggle with planks .. short controlled breathing is the way to go :)
 
Thanks Jenny, I"m sticking with it.

Tomorow is back day and baring any weird pinching I'm gonna do deads. I'm looking forward to it. Seems like the thing many are doing now days are 5x5. So we'll see how that goes. Gonna see if I can do 5x5 @275.

Any reccomendation on what else I should throw in?

I'm thinking the High Hammer rows, and probably flat hammer's, the hammer machines support the back so only stress on it will be the deads.
 
The 5 x 5 is actually 1 warm up with light weight and the other 4 heavy at 5 max so I would start alot lower than 275 toots!

Why dont you give this a go:
- Deads: 5x5
- Bent Over BB Rows: 8x3
- Straight Arm Pressdowns: 8x3
- Single Arm DB Rows: 8x3
- Single Arm Lat Pulldowns: 8x3

No hammer strength's Mr. just use that core and drop your weights.
Your back isnt that weak or else you wouldnt be able to lift 275lbs on deads.
 
what the heck are "straigth arm pressdowns"

You may be right, maybe I just have to stop being a candyass and just f'n do it.

I have to admit the back has been feeling much better since I started concentrating on doing some core every day.
 
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