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Evolution

Muscle Gelz Transdermals
IronMag Labs Prohormones
6 week comparison

Chest and Bicep

A - Incline Dumbbell -
WK1: 45 x 48
WK6: 70 x 44
A - Seated Dumbbell Curls -
WK1: 25 x 48,
WK6: 40 x 33

B - Hammer Flat Bench -
WK1: 3x180,3x180,2x180,3x160,5x140
WK6: 3x210, 2x200, 3x190, 3x180

B - Barbell Curl -(Switched to Standing DB Curls)
WK1: 2x85,4x75,3x75,5x65
WK6: 5x45, 2x55, 4x45, 3x45

C - Decline Hammer -
WK1: 160 x 53
WK6: 200 x 53
C - Preacher EZ -
WK1: 40 x 56
WK6: 60 x 49


 
omerta2010 said:
Uh oh, your new routine make them give up?
Click to expand...

No just a change in gym's and atmosphere.

omerta2010 said:
Chest and Bicep

A - Incline Dumbbell -
WK1: 45 x 48
WK6: 70 x 44
A - Seated Dumbbell Curls -
WK1: 25 x 48,
WK6: 40 x 33

B - Hammer Flat Bench -
WK1: 3x180,3x180,2x180,3x160,5x140
WK6: 3x210, 2x200, 3x190, 3x180

B - Barbell Curl -(Switched to Standing DB Curls)
WK1: 2x85,4x75,3x75,5x65
WK6: 5x45, 2x55, 4x45, 3x45

C - Decline Hammer -
WK1: 160 x 53
WK6: 200 x 53
C - Preacher EZ -
WK1: 40 x 56
WK6: 60 x 49
Click to expand...

Wicked improvements O .. Bravo !
 
JennyB said:
No just a change in gym's and atmosphere.



Wicked improvements O .. Bravo !
Click to expand...

Atmosphere can make a big difference, expecially when you decide to go more hardcore. :thumb:

thanks for the compliment, comparing beginning to middle makes me feel like things are going good even though my weight has stalled out for almost 4 of the 6 weeks.
 
Tuesday 8/24/2010
Legs

A - Hack Squates - 410 x 10, 5, 8, 8, 7, 7 Total of : 45
A - SLDL - 185 x 8, 5, 8, 5, 3, 3 Total of : 32

B - Regular Squats - skipped as the back sent pains shooting after second set of hacks
B - Hack Squat Standing (Calf Raises) - 410x12, 450x12, 540x12, 590x12, 640x10

C - Leg Extensions - 175 x 10, 10, 8, 8, 8, 6, 5 Total of : 55
C - Seated Leg Curls - 175 x 10, 8, 6, 6, 5, 5, 4 Total of : 44

Next weeks's setup:
A - Hack Squates - 430
A - SLDL - 185 more than 33 reps

B - Squats - 215 tbd (I may end up dropping these if the back keeps acting up)
B - Hack Squat Standing (Calf Raises) - 590

C - Leg Extensions - 190
C - Seated Leg Curls - 175 over 45 reps

I have to say my new calf raise idea is exactly what I was looking for. I'm able to get a full stretch at the bottom and great squeeze at the top. They should grow no. :thumb:

My back is pissing me off. I don't get why I can do deads but hacks and squates it raises hell. I'm wondering if it's hip flexibility, or something with hip/glues/lower back causing pelvic tilt which causes the pinch.

Time to do some research.
 
Oh yeah almost forgot:

Song of the day:

8/23/10 - Betty Page by Bile
8/24/10 - Killing Time by Overkill
 
Legs Comparison:

A - Hack Squates -
WK1: 180 x 40
WK6: 410 x 45

A - SLDL -
WK1: 95 x 40
WK6: 185 x 32

B - Front Squats -
WK1: 135x5, 135x5, 135x5, 135x5, 135x5
WK6: Skipped (Back issues)

B - Leg Press (Calf Raises) -
WK1: 270x10, 320x10, 370x10, 370x10, 370x10
WK6: 410x12, 450x12, 540x12, 590x12, 640x10 (lovin the new machine)

C - Leg Extensions -
WK1: 100 x 56
WK6: 160 x 55

C - Seated Leg Curls -
WK1: 100 x 55
WK6: 160 x 44

 
omerta2010 said:

My back is pissing me off. I don't get why I can do deads but hacks and squates it raises hell. I'm wondering if it's hip flexibility, or something with hip/glues/lower back causing pelvic tilt which causes the pinch.

Time to do some research.
Click to expand...

Want my opinion? I bet you its your core. I would add in some core strengthening movements and in no time you will be able to stabilize your back for squats and hacks. It might also be that your pelvis or hips are out and the pressure on them is too great. But thats just my two cents :)
 
JennyB said:
Want my opinion? I bet you its your core. I would add in some core strengthening movements and in no time you will be able to stabilize your back for squats and hacks. It might also be that your pelvis or hips are out and the pressure on them is too great. But thats just my two cents :)
Click to expand...

To try to strengthen core I added crunches and hanging leg raises a couple months ago.

I'm limited on core work because the back won't let me do anything with twisting (i can feel the nerves get rubbed every time, or exagerated forward or rear bending.

I'm not tryin to make excuses, just wanted you to know the situation and since you seem to do core/ab work ALOT!! I figured I'd see if you have suggestions.
 
Stat Comparison:

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"

8/25/10

Weight: 246
Body Part - Left - Right
Forearm - 13.5" - 13.5"
Bicept - 17.25" - 17.25"
Chest - 48"
Waist - 43"
Thigh - 26" - 26"
Calf - 17" - 17
 
omerta2010 said:
To try to strengthen core I added crunches and hanging leg raises a couple months ago.

I'm limited on core work because the back won't let me do anything with twisting (i can feel the nerves get rubbed every time, or exagerated forward or rear bending.

I'm not tryin to make excuses, just wanted you to know the situation and since you seem to do core/ab work ALOT!! I figured I'd see if you have suggestions.
Click to expand...

Core and abs are two different things O .. Crunches and leg raises dont really work your core that much .. I can suggest some core exercises that dont twist or aggrevate your back if you want .. just let me know. :hiya:
 
JennyB said:
Core and abs are two different things O .. Crunches and leg raises dont really work your core that much .. I can suggest some core exercises that dont twist or aggrevate your back if you want .. just let me know. :hiya:
Click to expand...

I always want to learn, so yes please share. :cool:
 
JennyB said:
Core and abs are two different things O .. Crunches and leg raises dont really work your core that much .. I can suggest some core exercises that dont twist or aggrevate your back if you want .. just let me know. :hiya:
Click to expand...

Dont do it Omerta NOOOOOOOOOOOOOOO, shes going to try and get you to do that crazy abs challenge thing she does! youll be dreaming about sit ups in your sleep lol sorry jenny
 
YouTube Video


Found this on youtube, and thought it would be nice to have a direct link in here.
 
YouTube Video


I remember the year of this one on ozzfest.

Dimebag will be missed forever. :rocker::rocker::alcoholic::alcoholic::rocker: :rocker:
 
davegmb said:
Dont do it Omerta NOOOOOOOOOOOOOOO, shes going to try and get you to do that crazy abs challenge thing she does! youll be dreaming about sit ups in your sleep lol sorry jenny
Click to expand...

Again D (you didnt listen to the post above dear) ab training doesnt always mean core work !! :p BUT yes I will try to get him into the ab challenge .. We are on challenge #3 .. CHICKEN :)

omerta2010 said:
I always want to learn, so yes please share. :cool:
Click to expand...

Will post a few in the morning .. sleep tight !!
 
Im not sure, but i think Jenny just told me off :D

Just noticed your Hack squat numbers Omerta, they are really impressive. Is that using a barbell or on a machine?
 
Thursday 8/26/2010
Back

A - V Grip Pulldowns - 160 x 9, 7, 6, 5, 5, 4, 4 Total of : 41
A - V-Bar Pressdown - 80 x 10, 9, 6, 5, 5, 4, 4 Total of : 43

B - Deadlifts - 225x5, 245x5, 275x3, 305x1 (not maximal but got my goal of at least 1 over 305, back is still tweaked from tuesday)
B - CGBench in Smith Rack - 160x5, 170x4, 170x3, 170x3

C - Hammer Strength Rows - 220 x 10, 8, 6, 6, 6, 5, 5, 5, 4 Total of : 55
C - Reverse Grip Pressdown - 130 x 10, 8, 5, 5, 5, 5, 5 ,5, 6 Total of : 54

Next weeks's setup:
A - V Grip Pulldowns - 170
A - V-Bar Pressdown - 90

B - Deadlifts - Start at 275
B - CGBench in Smith Rack - 170

C - Hammer Strength Rows - 230
C - Reverse Grip Pressdown - 140
 
Back

A - V Grip Pulldowns -
WK1: 140 x 43
WK6: 16 x 41
A - V-Bar Pressdown -
WK1: 100 x 54
WK6: 80 x 43 (new machine as maxed orig. @ 150)

B - Deadlifts -
WK1: 155x5, 185x5, 205x5, 225x5, 245x5
WK6: 225x5, 245x5, 275x3, 305x1
B - CGBench in Smith Rack -
WK1: 90x7, 140x5, 140x5, 140x5, 130x4
WK6: 160x5, 170x4, 170x3, 170x3


C - Hammer Strength Rows -
WK1: 200 x 38
WK6: 220 x 55
C - Reverse Grip Pressdown -
WK1: 100 x 52
WK6: 130 x 54
 
davegmb said:
Im not sure, but i think Jenny just told me off :D

Just noticed your Hack squat numbers Omerta, they are really impressive. Is that using a barbell or on a machine?
Click to expand...

Yep Jenny kicked your a$$ :shooter:

I do them in a hack machine. I don't know how you'd even go about doing hacks with a barbell, I've only seen them done on machines.

It gives me the confidence to go as deep as possible, I don't know why but when I squat I suck at going below parallel. It's more mental than physical as I'll be all psyched up do to squats and get under the bar and at a certain depth it's all that psych just disapears. Front squates I always could go about the middle between the hack and regular, but I have a terrible time balancing the weight on my shoulders. Bruised the hell out of them last time, took almost a week for them to feel right again.

Thanks for checking out my journal.

I'm hoping Jenny's core excercises maybe help give me more confidence regarding squates. And at the same time help protect my back for everything else as I go forward.

Oh yeah, and just as a challenge for Jenny to get me to do core and stick with it. If the core excercises work I'll start doing her AB challenges. I'm always game for a little pain. :evil2:
 
That's total volume the daily looks like this:

C - Hammer Strength Rows - 220 x 10, 8, 6, 6, 6, 5, 5, 5, 4 Total of : 55

The goal for group C is in 20 minutes to either.

1. once you hit 50 reps or more up the weight the next workout.
or
2. get more reps with the same weight until you go over the 50 then number 1 applies.
 
haahah, got the weirdest things said today.

The accounting girl says "you just keep getting skinnier, your wasting away"
10 minutes later the order entry girl goes "how much bigger are you going to get"

haahaha, amazing how wide a seperation perceptions can be when you see people every day.
 
Friday 8/27/2010
Shoulders and Misc

A - Side Laterals - 40 x 7, 5, 4, 5, 5, 5, 4 Total of : 35
A - BOL on Facing Incline bench - 40 x 7, 6, 5, 5, 5, 5, 5 Total of : 38

B - Hammer Shoulder Presses (per side) - 90x5, 100x3, 100x4, 105x2, 95x4
B - Seated Calf Raises- 230x6, 230x5, 215x8, 215x7, 205x8

C - Upright BB Rows - 115 x 8, 6, 6, 6, 6, 6, 6, 6 Total of : 50
C - BB Shrugs - 315x 6, 5, 6, 5, 6, 5, 5, 3 Total of : 41

Next weeks's setup:
A - Side Laterals - 40 over 36 reps
A - BOL on Facing Incline bench - 40 over 39 reps

B - Hammer Shoulder Presses - Start at 95/side
B - Seated Calf Raises - Start at 230

C - Upright BB Rows - 135
C - BB Shrugs - 315 over 42 reps
 
Shoulders and Misc

A - Side Laterals -
WK1: 25 x 41
WK6: 40 x 35
A - BOL on Facing Incline bench -
WK1: 15 x 43
WK6: 40 x 38

B - Seated DB Shoulder Presses -
WK1: 55x5, 60x3, 50x7, 50x6, 50x5 (DB)
WK6: 90x5, 100x3, 100x4, 105x2, 95x4 (HS)
B - Seated Calf Raises-
WK1: 135x10, 160x5, 160x7, 160x7, 160x7
WK6: 230x6, 230x5, 215x8, 215x7, 205x8

C - Upright BB Rows -
WK1: 95 x 40
WK6: 115 x 50
C - BB Shrugs -
WK1: 185x 56
WK6: 315 x 42
 
Thanks man it's going to be a fun ride to finish off this program. It's the first time I"ve tried it this many weeks. Gotta get rid of this layer of fat on the gut and see where I am, structure is actually better than I left off 6 yrs ago. All except the bigger stomach, but that'll come down in time.

We have a common goal to clean up and get leaned out. :thumb:
 
Some days when you wake up you know things aren't going to go the way you were hoping. Walked into the gym and about 10x more people than normal so did the group b before group a, and boy did A suffer.

Monday 8/30/2010
Chest and Bicep

A - Incline Dumbbell - 75 x 6, 5, 5, 4, 4 Total of : 24
A - Seated Dumbbell Curls - 40 x 6, 5, 4, 4, 4 Total of : 23

B - Hammer Flat Bench - 5x200, 3x210, 2x220, 2x210, 4x190
B - Standing DB Curl - 5x45, 5x45, 5x45, 5x45, 5x45

C - Decline Hammer - 220 x 10, 8, 7, 7, 4, 5, 5, 5,6 Total of : 57
C - Preacher EZ - 60 x 10, 8, 7, 6, 5, 4, 4, 4,6 Total of : 54

Next weeks's setup:
A - Incline Dumbbell - 75 over 25
A - Seated Dumbbell Curls - 40's over 24 reps

B - Hammer Flat Bench - 210
B - Standing DB Curl - 50's

C - Decline Hammer - 230
C - Preacher EZ - 70

The good news is after my screw tweaking my back last tuesday, today is the first day it doesn't hurt to walk. :thumb:
 
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