Evolution

[omerta2010]

Friday 8/13/2010
Shoulders and Misc

A - Side Laterals - 35 x 7, 6, 5, 5, 5, 5, 4 Total of : 37
A - BOL on Facing Incline bench - 35 x 7, 6, 5, 5, 5, 5, 4 Total of : 37

B - Seated DB Shoulder Presses - 65x5, 70xFail, 65x5, 65x3
B - Seated Calf Raises- 205x6, 215x6, 225x6, 225x7

C - Upright BB Rows - 115 x 8, 7, 6, 5, 5, 5, 5, 4 Total of : 45
C - BB Shrugs - 295x 8, 7, 7, 6, 6, 6, 5, 5 Total of : 50

Next weeks's setup:
A - Side Laterals - 35 over 38 reps
A - BOL on Facing Incline bench - 35 over 38 reps

B - Seated DB Shoulder Presses - Start at 65 for 2 sets then hammer strength for 3 more
B - Seated Calf Raises - Start at 225
C - Upright BB Rows - 115 over 46 reps
C - BB Shrugs - 315

 

[omerta2010]

How did the shoulder workout go?

OH yeah it felt awesome.

Traps are killing me again today.

have a great weekend.

 

[Pylon]

Nice work!

 

[JerseyDevil]

Nice work out man!

 

[omerta2010]

Thanks for all the support guys, next week is my half way point so I'll be comparing week 1 to week 6.

 

[omerta2010]

Monday 8/16/2010
Chest and Bicep

A - Incline Dumbbell - 70 x 9, 7, 5, 5, 5, 4 Total of : 35
A - Seated Dumbbell Curls - 40 x 7, 5, 3, 4, 3, 3 Total of : 25

B - Hammer Flat Bench - 3x200, 1x210, 3x190, 4x180
B - Standing DB Curl - 5x40, 3x45, 2x50, 4x40

C - Decline Hammer - 200 x 10, 6, 5, 5, 4, 5, 5, 4, 4 Total of : 48
C - Preacher EZ - 60 x 10, 7, 4, 4, 4, 4, 3, 4, 4 Total of : 44

Next weeks's setup:
A - Incline Dumbbell - 70's - over 36 reps
A - Seated Dumbbell Curls - 40's over 26 reps

B - Hammer Flat Bench - 210
B - Standing DB Curl - 45's

C - Decline Hammer - 200 over 49 reps
C - Preacher EZ - 60 - get over 44 reps

I think I may have forgotten to mention that each grouping is 20 minutes total, so that is why sometimes I get more sets than others.

 

[JennyB]

Next weeks's setup:
A - Incline Dumbbell - 70's - over 36 reps
A - Seated Dumbbell Curls - 40's over 26 reps

B - Hammer Flat Bench - 210
B - Standing DB Curl - 45's

C - Decline Hammer - 200 over 49 reps
C - Preacher EZ - 60 - get over 44 reps

I think I may have forgotten to mention that each grouping is 20 minutes total, so that is why sometimes I get more sets than others.

Interesting .. very interesting. I am assuming these reps are goal max reps?

 

[omerta2010]

Tuesday 8/17/2010
Legs

A - Hack Squates - 360 x 12, 12, 11, 10, 10 Total of : 55
A - SLDL - 135 x 8, 8, 8, 8 ,8 Total of : 40

B - Regular Squats - skipped as back was throbing after hacks
B - Leg Press (Calf Raises) - 540x12, 610x10, 610x10, 610x8

C - Leg Extensions - 160 x 12, 12, 10, 9, 9 Total of : 52
C - Seated Leg Curls - 160 x 12, 11, 9, 9, 9 Total of : 50

Next weeks's setup:
A - Hack Squates - 410
A - SLDL - 185

B - Squats - 215
B - Leg Press (Calf Raises) - 610 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 - 175
C - Seated Leg Curls - 175

 

[omerta2010]

I'm thinking about switching to doing the calf raises leaning into this with my toes on the edge of the platform to simulate a standing calf raise (yes my damn gym doesn't have a standing calf raise machine).

Any opinions?

 

[omerta2010]

Interesting .. very interesting. I am assuming these reps are goal max reps?

So the goal for each workout is to increase either weight or number of reps.

Group A:
Goal is 40 once I hit 40 or more the next week I up the weight but I always finish the 20 minutes so like legs today I went way over.

Group B:
I have a variation but it's more of a power grouping low reps high weight, this is trying to get used to heavier weight and gain more strength.

Group C:
Goal is 50 reps, once I hit that increase the weight the next week.

 

[JennyB]

Sweetness !! Thanks for the explaination. I might giver a try for the next program.
Do you power through group a or take rests between sets?

I appreciate a good, new, program like yours and am up for trying anything.

Mucho respect my friend

 

[omerta2010]

Do you power through group a or take rests between sets?

I vary my rest based on the number of reps I get per set and the time left, so once I get to a weight that I'm struggling with I know it goes against wisdom but it works for me, but my breaks get considerably shorter as I have a rep goal and a time limit. lol, so twards the end of the program it gets down to being one giant 20 minute superset with just enough time to write down the reps before I start the next. This is also why next time now that I'm back into it, the program will be 8 weeks max with a month or so break in between.

I appreciate a good, new, program like yours and am up for trying anything.

I've had great results every time I've done this, I stretched it to 12 weeks this time as I knew it would take at least 3-4 to get my weights situated.

I think you'd enjoy it, expecially with your new mindset with goals of new PR's on a consistent basis.

Mucho respect my friend

The same to you, and it's much appreciated.

Do you have any opinions on my improvised standing calf raise idea?

 

[omerta2010]

I think after this 12 week program, I'm going to do a month of more maintence lifting and add a half hour of cardio again.

The fat is coming off during this program but very very slowly, pants size has actually gone down almost 2 inches. So while I'm recouping I figure get a bit more of the fat off and see where I really am.

Yes I may be jumping the gun but early planning and input from all helps me know I don't have to think it up quick at the end.

 

[JennyB]

O: I do the same thing for standing calf raises but I use the platform from the abductor/adductor machine and just hold DBs. Just make sure your upright and not leaning forwards and you should get a good lift / contraction !

 

[omerta2010]

O: I do the same thing for standing calf raises but I use the platform from the abductor/adductor machine and just hold DBs. Just make sure your upright and not leaning forwards and you should get a good lift / contraction !

I'd kill myself trying to hold dumbbells big enough.

I've always been pretty lucky and had big calves, they are almost always close to the same size as my arms.

Then again I'm not sure if that means my arms suck or strong calves.

I'll give that one a try next tuesday.

 

[JennyB]

I'd kill myself trying to hold dumbbells big enough.

I've always been pretty lucky and had big calves, they are almost always close to the same size as my arms.

Then again I'm not sure if that means my arms suck or strong calves.

I'll give that one a try next tuesday.

Wow blessed with calves ... men will hate you from all around the world Personally I HATE training calves but the BF makes me do them

 

[omerta2010]

Well I hit back today, but be damned if I didn't leave my journal in the car.

But proud so gotta say I finally got over my mental/physical block and got another little goal today. Deads were up to 305 for 3 reps. I tiptoed around that 300 mark so now it's time to push past it.

OH yeah adding another little thing, I have about 1000 songs on my Ipod so going to add in the song that stuck in my head from the morning workout:

Today: Mudvayne's - Dig

 

[JennyB]

Well I hit back today, but be damned if I didn't leave my journal in the car.

But proud so gotta say I finally got over my mental/physical block and got another little goal today. Deads were up to 305 for 3 reps. I tiptoed around that 300 mark so now it's time to push past it.

You must have had a wicked workout that you are too sore to go out to the car and get your journal

NICE WORK on the deads !! Umm I love deads .. I am going to try 140 next week !!

 

[omerta2010]

You must have had a wicked workout that you are too sore to go out to the car and get your journal

haahh the car is about a 2hr run away. I drove the truck today.

NICE WORK on the deads !! Umm I love deads .. I am going to try 140 next week !!

Thank you very much, I have to say that even when I went to Golds I've never ever seen a girl do Deads in any gym I've been at.

140 at your size is quite impressive. You'll get it, just be careful that you don't round your back.

My trick is that I stare into my own eyes in the mirror and watch to make sure my shoulders stay square and back stays straight.

Then when I go down I tap the ground with the plates and that's my trigger to go up on the next rep, probably annoys people but oh well let's see them do it.

 

[JennyB]

haahh the car is about a 2hr run away. I drove the truck today.

Thank you very much, I have to say that even when I went to Golds I've never ever seen a girl do Deads in any gym I've been at.

140 at your size is quite impressive. You'll get it, just be careful that you don't round your back.

My trick is that I stare into my own eyes in the mirror and watch to make sure my shoulders stay square and back stays straight.

Then when I go down I tap the ground with the plates and that's my trigger to go up on the next rep, probably annoys people but oh well let's see them do it.

Yah 2hrs is way too much cardio . hehe. I am owned

I do single leg db deads, regular deads, and my fav exercise of all time SLDL! The 110 deads are SLDL and I can do 3 sets of 8 reps BUT if I had straps I could do more. I will make sure I dont round the back ! My trick is I look at the side mirror and make sure the booty is sticking out and legs are stiff.

 

[omerta2010]

Thursday 8/19/2010
Back

A - V Grip Pulldowns - 160 x 9, 7, 5, 5, 4, 4 Total of : 34
A - V-Bar Pressdown - 70 x 10, 9, 8, 6, 4, 5 Total of : 43
(changed to using the pulldown stack with the differnt attachment, and have no idea why the weigh is so different. I can go to the origional stack and 70 on one feels like 160 on the other WTF!!!! gonna stick with this new one now though as I maxed out the other stack)

B - Deadlifts - 255x5, 275x5, 285x5, 305x3
B - CGBench in Smith Rack - 140x6, 160x5, 170x4, 170x3

C - Hammer Strength Rows - 220 x 9, 6, 6, 5, 5, 5, 4, 5 Total of : 45
C - Reverse Grip Pressdown - 130 x 7, 5, 5, 4, 4, 4,3 ,4 Total of : 36

Next weeks's setup:
A - V Grip Pulldowns - 160 get over 34 reps
A - V-Bar Pressdown - 80

B - Deadlifts - Start at 275
B - CGBench in Smith Rack - 160

C - Hammer Strength Rows - 220 get over 45 reps
C - Reverse Grip Pressdown - 130 get over 37 reps

 

[omerta2010]

Friday 8/20/2010
Shoulders and Misc

A - Side Laterals - 35 x 8, 7, 6, 6, 5, 5, 5 Total of : 42
A - BOL on Facing Incline bench - 35 x 8, 8, 6, 6, 6, 5, 5 Total of : 44

B - (Switched to Hammer weight is per side)DB Shoulder Presses - 65x5, 70x8, 80x8, 95x4
B - Seated Calf Raises- 215x8, 215x8, 240x6, 240x6

C - Upright BB Rows - 115 x 8, 6, 6, 5, 5, 5, 5, 5, 4 Total of : 49
C - BB Shrugs - 315x 8, 6, 4, 4, 3, 3, 2, 2, 2 Total of : 34 (felt really heavy today, back was really tight and bugging me)

Next weeks's setup:
A - Side Laterals - 40
A - BOL on Facing Incline bench - 40

B - Hammer Shoulder Presses - Start at 90/side
B - Seated Calf Raises - Start at 240

C - Upright BB Rows - 115 over 50 reps
C - BB Shrugs - 315 over 35 reps

 

[omerta2010]

The 110 deads are SLDL and I can do 3 sets of 8 reps BUT if I had straps I could do more.

I use straps on all back, upright rows and shrugs. I know I'm a puss but I'd rather exhaust the big muscle groups instead of waiting for grip strength to increase enough. They are cheap on yahoo I like the Sheik (sp?) they make ones that are velcro that wrap around the wrist instead of the normal hook and loop ones that cut off circulation.

My trick is I look at the side mirror and make sure the booty is sticking out and legs are stiff.

So you check yourself out along with everybody else in the gym.

 

[JennyB]

I use straps on all back, upright rows and shrugs. I know I'm a puss but I'd rather exhaust the big muscle groups instead of waiting for grip strength to increase enough. They are cheap on yahoo I like the Sheik (sp?) they make ones that are velcro that wrap around the wrist instead of the normal hook and loop ones that cut off circulation.

So you check yourself out along with everybody else in the gym.

Yes I will have to grab some straps for sure.

Your going to get some peeps commenting on you using the smith machine .. so watch out. lol.

I only check out the form dodo head

 

[omerta2010]

Your going to get some peeps commenting on you using the smith machine .. so watch out. lol.

I'm sure I will however, it's the Hammer Strength since I can't use the smith without hurting my shoulders.

I have to many back issues with all the alternatives they had for betting the DB's in place in training section when I asked. So gotta do what I gotta do.

Have a great weekend.

 

[JennyB]

You too O !!

 

[JerseyDevil]

Don't apologize. I am not a fan of machines either, but Hammer Strength rocks, they are so well engineered. I love the incline, row, and pulldown machines the best...

 

[JennyB]

^ HS machines do rock .. my gym has pretty much all of them .. I have to say that I dont use alot of them though .. BUT since I just lost my training partner I will have to start this week.

 

[omerta2010]

Don't apologize. I am not a fan of machines either, but Hammer Strength rocks, they are so well engineered. I love the incline, row, and pulldown machines the best...

I love the HS they have enough handle positions that I can usually find out that doesn't put akward stress on my shoulders.

I think we both like the same machines, only one I'd throw in as well is the decline.

I love the controlled squeeze I get on the pulldown one as well, makes my lats sore in places I don't hit with any other machine or freeweight.

^ HS machines do rock .. my gym has pretty much all of them .. I have to say that I dont use alot of them though .. BUT since I just lost my training partner I will have to start this week.

Uh oh, your new routine make them give up?

 

[omerta2010]

Monday 8/23/2010
Chest and Bicep

A - Incline Dumbbell - 70 x 8, 8, 7, 7, 5, 5, 4 Total of : 44
A - Seated Dumbbell Curls - 40 x 8, 6, 5, 4, 4, 3, 3 Total of : 33

B - Hammer Flat Bench - 3x210, 2x200, 3x190, 3x180
B - Standing DB Curl - 5x45, 2x55, 4x45, 3x45

C - Decline Hammer - 200 x 10, 8, 8, 6, 5, 6, 5, 5 Total of : 53
C - Preacher EZ - 60 x 10, 7, 6, 5, 5, 5, 5, 6 Total of : 49

Next weeks's setup:
A - Incline Dumbbell - 75's
A - Seated Dumbbell Curls - 40's over 34 reps

B - Hammer Flat Bench - 210
B - Standing DB Curl - 45's

C - Decline Hammer - 220
C - Preacher EZ - 70