Evolution

[omerta2010]

Tuesday 7/27/2010

Favorite Part of Training - the calming effect of the gym
Pain in the Ass of the Day - co-workers who don't know how to make decisions!!!

Deal of the Day - all food for the day in the cabinets
Cheat of the Day - don't need no stinking cheat
Victory of the Day - Getting all to finish the current project before starting a new one
Favorite Food of the Day - ham and cheese sandwich
Least Favorite Food of the Day - Detour low carb protein bar (I'm soooo tired of these but not going to waste)
Diet Tip of the Day - Try not to obsess as you may burn out.
Quote of the day - Fuck off with your sofa units and string green stripe patterns, I say never be complete, I say stop being perfect, I say let... lets evolve, let the chips fall where they may. - Tyler Durden

 

[omerta2010]

6/30/10
Weight: 239
Body Part - Left - Right
Forearm - 12.75" - 12.50"
Bicept - 15.50" - 15.50"
Chest - 46"
Waist - 43"
Thigh - 25.50" - 25.50"
Calf - 17.00" - 17.50"

7/28/10
Weight: 244
Body Part - Left - Right
Forearm - 13.00" - 13.25"
Bicept - 17.25" - 17.00"
Chest - 48.75"
Waist - 43" = WTF no change!!!
Thigh - 26.50" - 26.00"
Calf - 17.00" - 17.25"

 

[DOMS]

That's an awesome change!

Don't worry too much about the waist. It's the last place that fat comes off.

 

[omerta2010]

Thursday 7/29/2010
Back

A - V Grip Pulldowns - 150 x 10, 7, 5, 5, 5, 5, 4 Total of : 41
A - V-Bar Pressdown - 140 x 12, 12, 12, 9, 6, 6, 5 Total of : 62 (need to switch to a bigger stack, 140 was the whole thing)

B - Deadlifts - 205x5, 225x5, 235x5, 255x5
B - CGBench in Smith Rack - 140x7, 140x5, 160x4, 160x3

C - Hammer Strength Rows - 200 x 12, 9, 8, 8, 7, 6 Total of : 50
C - Reverse Grip Pressdown - 110 x 12, 9, 8, 8, 7, 6 Total of : 50

Next weeks's setup:
A - V Grip Pulldowns - 160
A - V-Bar Pressdown - 150

B - Deadlifts - Start at 225
B - CGBench in Smith Rack - 150

C - Hammer Strength Rows - 220
C - Reverse Grip Pressdown - 120

 

[omerta2010]

That's an awesome change!

Don't worry too much about the waist. It's the last place that fat comes off.

Thanks man, just frustrating to have my weight go up since I switched from cardio to lifting. But I should be happy the muscle memory is allowing me to grown at a rather suprising rate over the last 30 days.

I just have to remember that.

 

[omerta2010]

Quote of the Day: The Golden Gate Bridge should have a long bungee cord for people who aren’t quite ready to commit suicide but want to get in a little practice. - George Carlin

 

[DOMS]

Thanks man, just frustrating to have my weight go up since I switched from cardio to lifting. But I should be happy the muscle memory is allowing me to grown at a rather suprising rate over the last 30 days.

I just have to remember that.

If you're putting in time at the gym, you can't just look at your weight as a meaning figure. You have to combine it with body measurements. If you're not taking measures on a monthly (or greater) basis, start now.

I went through a period where my weight bounced in the same 3 pound range. However, in that time I added 2 inches to my chest and took an inch off my gut. Even though my weight was more or less static, I made a good improvement in my body.

 

[JennyB]

I'm going to steal this idea from JennyB.

But of course some days it's going to be total BS other's will be serious, let's see who figures what out.

Favorite Part of Training - Conquering my fear of killing my back and I'd slip back into misery and hate
Pain in the Ass of the Day - the pain of getting off the toilet with my quads destroyed from Leg day on Wed.

[FONT=&quot]Nutrition? [/FONT]
Deal of the Day - Almost out of protein bars so I can make shakes again
Cheat of the Day - Big western six Dollar Burger
Victory of the Day - Realizing how much the gym makes my whole life better!! Well that and walking up the stairs, and well barbell shrugs to.
Favorite Food of the Day - Big western six Dollar Burger
Least Favorite Food of the Day - Detour low carb protein bar (I'm soooo tired of these but not going to waste)
Diet Tip of the Day - Just do it and stop asking questions.
Quote of the day - Isn???t it a bit unnerving that doctors call what they do ???practice???? - George Carlin

I call bullshit on the ham and cheese sandwich .. I think your favorite food was the bag of chips I saw you scarf down kidding. Like the journal

KEEP WORKIN IT !!!

 

[omerta2010]

Friday 7/30/2010
Shoulders and Misc

A - Side Laterals - 30 x 10, 7, 5, 5, 4, 4 Total of : 35
A - BOL on Facing Incline bench - 25 x 10, 7, 5, 4, 4, 4 Total of : 34

B - Seated DB Shoulder Presses - 60x5, 60x5, 60x5, 60x3, 55x5
B - Seated Calf Raises- 160x10, 160x10, 160x10, 160x10, 185x8

C - Upright BB Rows - 95 x 12, 8, 8, 8, 8, 7 Total of : 51
C - BB Shrugs - 205 x 12, 10, 9, 8, 8, 8 Total of : 55

Next weeks's setup:
A - Side Laterals - 30 @ 36 or more reps
A - BOL on Facing Incline bench - 25 @ 35 or more reps

B - Seated DB Shoulder Presses - Start at 65
B - Seated Calf Raises - Start at 180

C - Upright BB Rows - 115
C - BB Shrugs - 225

 

[omerta2010]

Monday 8/02/2010
Chest and Bicep

A - Incline Dumbbell - 60 x 11, 8, 8, 7, 6, 5 Total of : 45
A - Seated Dumbbell Curls - 35 x 10, 8, 7, 6, 5, 5 Total of : 41

B - Hammer Flat Bench - 2x190, 2x190, 2x180, 4x170, 4x170
B - Standing DB Curl - 5x35, 4x40, 4x40, 4x40, 5x35

C - Decline Hammer - 170x 12, 9, 8, 8, 8, 7 Total of : 52
C - Preacher EZ - 50x 12, 10, 8, 8, 8, 7 Total of : 53

Next weeks's setup:
A - Incline Dumbbell - 65's
A - Seated Dumbbell Curls - 40's

B - Hammer Flat Bench - 190
B - Standing DB Curl - 40's

C - Decline Hammer - 180
C - Preacher EZ - 60

 

[omerta2010]

If you're putting in time at the gym, you can't just look at your weight as a meaning figure. You have to combine it with body measurements. If you're not taking measures on a monthly (or greater) basis, start now.

I went through a period where my weight bounced in the same 3 pound range. However, in that time I added 2 inches to my chest and took an inch off my gut. Even though my weight was more or less static, I made a good improvement in my body.

Congrats on the changes.

Yeah I have to be happy the muscle memory is coming back.

Cleaning out the garage this weekend I found one of my last training logs and think I'll log some comparisons just as a little reminder to myself. Plus it'll be kinda cool to see how far off I am after a couple months back at it from what I left off at.

 

[omerta2010]

3/2003
Weight: 228
Body Part - Left - Right
Forearm - 12.75" - 12.75"
Bicept - 16.5" - 16.5"
Chest - 44"
Waist - 37"
Thigh - 25" - 25"
Calf - 16" - 16"

7/28/10
Weight: 244
Body Part - Left - Right
Forearm - 13.00" - 13.25"
Bicept - 17.25" - 17.00"
Chest - 48.75"
Waist - 43"
Thigh - 26.50" - 26.00"
Calf - 17.00" - 17.25"

I think I need to STFU and stop complaining.

After 6 years of lifting nothing more than chores around the house and dealing with the back issues, I'm back into it for a couple months and already hitting new high's for arms and legs.

I think I need to not call it cutting, but recomposition as I'd love to stay this weight but bring in the waist and of course keep seeing how much more I can grow.

 

[omerta2010]

Tuesday 8/03/2010
Legs

A - Hack Squates - 320 x 10, 10, 10, 10, 10 Total of : 50
A - SLDL - 135 x 8, 8, 8, 8 ,8 Total of : 40

B - Regular Squats - 185x5, 205x5, 215x4, 215x3
B - Leg Press (Calf Raises) - 500x12, 550x12, 600x10, 600x10

C - Leg Extensions - 150 x 12, 12, 12, 10, 9 Total of : 55
C - Seated Leg Curls - 150 x 12, 12, 10, 9, 9 Total of : 52

Next weeks's setup:
A - Hack Squates - 360
A - SLDL - 145

B - Squats - 215
B - Leg Press (Calf Raises) - 600 or find alternative as this is getting to be a pain in the ass doing the half leg press to get my legs extended to do the calf raises

C - Leg Extensions - 160
C - Seated Leg Curls - 160

 

[JennyB]

Love the self hate comment you threw down there
Your right stop being so hard on yourself !!!
Or I will have to come down there and beat you

 

[omerta2010]

Love the self hate comment you threw down there
Your right stop being so hard on yourself !!!
Or I will have to come down there and beat you

hahah that's one of my specialties. But your right just gotta stick with it.

I actually had people at work today tell me they can see the gym work is really starting to show. That was a first, felt good though.

 

[omerta2010]

Thursday 8/05/2010
Back

A - V Grip Pulldowns - 160 x 9, 7, 5, 5, 5 Total of : 31
A - V-Bar Pressdown - 150 x 12, 10, 8, 7, 8, 5 Total of : 50

B - Deadlifts - 225x5, 245x5, 255x5, 265x5
B - CGBench in Smith Rack - 140x7, 160x5, 160x5, 160x4

C - Hammer Strength Rows - 220 x 8, 7, 7, 6, 5, 3 Total of : 41
C - Reverse Grip Pressdown - 120 x 12, 10, 8, 7, 8, 5 Total of : 50

Next weeks's setup:
A - V Grip Pulldowns - 160 get over 32 reps
A - V-Bar Pressdown - 160

B - Deadlifts - Start at 245
B - CGBench in Smith Rack - 160

C - Hammer Strength Rows - 220 get over 42 reps
C - Reverse Grip Pressdown - 130

 

[omerta2010]

I"m pretty happy today. I hit one of my small goals that I set for myself once I realized with the weight belt I could do deadlifts. Finally consistently got reps over my bodyweight.

Next goal is to get over 300lbs for reps.

 

[JennyB]

NICE WORK !! <Jenny B does a jig>

 

[omerta2010]

Friday 8/06/2010
Shoulders and Misc

A - Side Laterals - 30 x 10, 7, 6, 6, 6, 5 Total of : 40
A - BOL on Facing Incline bench - 25 x 10, 7, 6, 6, 6, 6 Total of : 41

B - Seated DB Shoulder Presses - 65x5, 65x5, 70 (Failed), 65x5
B - Seated Calf Raises- 180x8, 180x8, 205x7, 215x5 (last set calf cramped up)

C - Upright BB Rows - 115 x 8, 6, 6, 6, 5, 5, 5 Total of : 41
C - BB Shrugs - 275 x 8, 8, 8, 7, 7, 7, 7 Total of : 52

Next weeks's setup:
A - Side Laterals - 35
A - BOL on Facing Incline bench - 30

B - Seated DB Shoulder Presses - Start at 70
B - Seated Calf Raises - Start at 205

C - Upright BB Rows - 115 over 42 reps
C - BB Shrugs - 295

 

[omerta2010]

NICE WORK !! <Jenny B does a jig>

Thank you very much. I'm very happy with this program, I like having goals to hit every workout.

so what exactly is a jig?

 

[omerta2010]

Turns out this is fun but I run out of time every day it seems but it's Friday so WTF take a few minutes here at work.

Favorite Part of Training - The DOMS and pump of a week of setting new bests since being back.
Pain in the Ass of the Day - People who don't do what they are paid to do!!!!

[FONT=&quot][/FONT]
Deal of the Day - Not having to get gas twice this week.
Cheat of the Day - Mini Snickers bar from the front desk.
Victory of the Day - Feeling solid so upped the shrug weight by 50lbs from planned
Favorite Food of the Day - nothing special today.
Least Favorite Food of the Day - Protein shake, GNC cheap crap is all I had at home, going shopping this weekend.
Diet Tip of the Day - Avoid 2 shakes back to back unless they are pre and post workout, it can mess with your stomach.
Quote of the day - I don???t have pet peeves ??? I have major psychotic fucking hatreds! - George Carlin

 

[JennyB]

Thank you very much. I'm very happy with this program, I like having goals to hit every workout.

so what exactly is a jig?

A jig is like a RAD (random act of dancing) but has a western touch to it

Turns out this is fun but I run out of time every day it seems but it's Friday so WTF take a few minutes here at work.

Favorite Part of Training - The DOMS and pump of a week of setting new bests since being back.
Pain in the Ass of the Day - People who don't do what they are paid to do!!!!


Deal of the Day - Not having to get gas twice this week.
Cheat of the Day - Mini Snickers bar from the front desk.
Victory of the Day - Feeling solid so upped the shrug weight by 50lbs from planned
Favorite Food of the Day - nothing special today.
Least Favorite Food of the Day - Protein shake, GNC cheap crap is all I had at home, going shopping this weekend.
Diet Tip of the Day - Avoid 2 shakes back to back unless they are pre and post workout, it can mess with your stomach.
Quote of the day - I don???t have pet peeves ??? I have major psychotic fucking hatreds! - George Carlin

50lbs is a HUGE gain there buddy !! Kudos !!
As far as the stomach thing .. try taking a pro-biotic before 3 of your major meals each day and I bet you NEVER have stomach issues again
Love the journal ... great week O !!

 

[omerta2010]

Monday 8/09/2010
Chest and Bicep

A - Incline Dumbbell - 65 x 10, 9, 6, 6, 5, 5 Total of : 41
A - Seated Dumbbell Curls - 40 x 8, 6, 6, 4, 3, 3 Total of : 30

B - Hammer Flat Bench - 3x200, 1x210, 3x190, 3x190, 4x190
B - Standing DB Curl - 5x40, 3x45, 3x45, 2x50, 4x40

C - Decline Hammer - 180 x 12, 10, 8, 6, 6, 6,7 Total of : 55
C - Preacher EZ - 60 x 12, 6, 5, 5, 5, 5, 5 Total of : 43

Next weeks's setup:
A - Incline Dumbbell - 70's
A - Seated Dumbbell Curls - 40's

B - Hammer Flat Bench - 200
B - Standing DB Curl - 45's

C - Decline Hammer - 200
C - Preacher EZ - 60 - get over 43 reps

 

[omerta2010]

A jig is like a RAD (random act of dancing) but has a western touch to it



50lbs is a HUGE gain there buddy !! Kudos !!
As far as the stomach thing .. try taking a pro-biotic before 3 of your major meals each day and I bet you NEVER have stomach issues again
Love the journal ... great week O !!

Thanks, I've been using lower weights on things that compress my back so that was a huge jump. But as I learn what I can and can't handle the weight/strength is coming back nicely.

Traps felt huge all weekend after all the shrugs.

Do you have any reccomendations for the Pro-Biotic, I tried some generic stuff out of GNC but it doesn't seem to make a different.

Hope you had a good weekend.

 

[omerta2010]

Working to many late nights, have to skip legs this week.

Quote of the day - Listen up, maggots. You are not special. You are not a beautiful or unique snowflake. You're the same decaying organic matter as everything else. - Tyler Durden (Fight Club)

 

[JennyB]

Thanks, I've been using lower weights on things that compress my back so that was a huge jump. But as I learn what I can and can't handle the weight/strength is coming back nicely.

Traps felt huge all weekend after all the shrugs.

Do you have any reccomendations for the Pro-Biotic, I tried some generic stuff out of GNC but it doesn't seem to make a different.

Hope you had a good weekend.

I use Natural Factors Ultimate Multi-Probiotic and it works well for me.

 

[omerta2010]

Thanks Jenny.

I skipped training today, woke up with back pain so decided to play it safe. Going for shoulders tomorrow though.

 

[JennyB]

Sounds like an epsom salt bath and a massage are long over due .. go getter done !!

 

[Pylon]

Yup. No use doing any real damage.

 

[JennyB]

How did the shoulder workout go?