Evolution

[omerta2010]

Nice squats!

I will have to try those calf raises on the hack.

Thanks, I appreciate it. I've noticed that now that I'm doing core and doing more studying about form I've increased my ROM considerably. Going below parallel for every rep finally.

My gym doesn't have a standing calf raise machine so I got inventive. The machine I do them on is on page 4 in here I think (it won't let me upload it again), standing facing into them. Keep the core stiff and the ROM is awesome.

 

[JennyB]

Today:

And just for Jenny:
Calf Raises on the Hack Squat Machine: temp of Explode up, hold 2 sec, 2 sec negative

450x20, 450x15, 450x15, 450x15, 500x13 (Major cramping up but felt good)

Ahhhhhhhhhhhhh I am flattered to get an honorable mention in your journal

 

[JerseyDevil]

Where are you? Lost in server hell?

 

[JennyB]

HELLLLLO O???!!! Think we lost him

 

[omerta2010]

You would think software that is 250k, when they reccomend 64 bit server adn 64 bit sql. You could follow the installation and it would work.

After 6 hrs on the phone with support the only solution was to build a 3rd server all 32 bit and load the 32 bit version of the software on it. Then do all the conversions and configuration.
Then backup and restore that database to the 64 bit server's.

And this is released software, not beta or pre-release or anything like that.

 

[omerta2010]

**Deep breath** Ok now that's out of my system.

I forced myself to go to the gym today even though I only had 30 minutes.

Barbell Overhead Press:
115x5
125x3
125x1
95x8

(The now infamous) Corner Press: (had people staring again, annoys me the fuqers were staring and talking in something other than english of course)
70x8
90x6
95x3
80x6

Reverse flye's on incline bench:
35x8
35x8
35x8
35x8

 

[omerta2010]

HELLLLLO O???!!! Think we lost him

You can't get rid of me that easy.

 

[omerta2010]

Where are you? Lost in server hell?

How are you liking the 5/3/1?

I think I'm goign to write up my plan to start in a few weeks and get that in here. That way hopfully I'll have something solid when I start.

 

[JennyB]

Well we were starting to wonder O .. guess what .. I worked my calves today lol

 

[omerta2010]

Well we were starting to wonder O .. guess what .. I worked my calves today lol

This should be done in a few weeks, I'll keep doing my best to keep things updated.

And congrats on the calves, mine are still tight as hell after my extended rep's.

 

[JerseyDevil]

How are you liking the 5/3/1?

I think I'm goign to write up my plan to start in a few weeks and get that in here. That way hopfully I'll have something solid when I start.

I like it a lot. Only on the 2nd week, but so far, so good. I love the 'goal' set every week where you focus on ONE set per week. The aux sets are supposed to be high rep, but they do not have to be. Never been a high rep fan, but the combination of low rep high intensity, combined with high rep low intensity is cool.....

 

[omerta2010]

awesome, have a great weekend.

 

[JerseyDevil]

You too...

 

[JennyB]

Dont leave us again like that O !! Thats a demand ... whip time !!

 

[omerta2010]

Dont leave us again like that O !! Thats a demand ... whip time !!

You do realize that could be considered encouragement right.

Probably sound like a sap but I really appreciate all the encouragement.

 

[omerta2010]

10/4/10

V-Grip Pulldowns:
120x8
140x8
160x5

Deads:
275x5
285x5
295x5
305x5
315x4

HS Rows:
180x8
205x5
205x4

Stiff Arm Pressdown:
100x9
120x5
120x4
100x5

Rope Pressdowns (weird this stack is about double the one used above, I'll just make sure to use the same one week to week):
50x8
60x7
70x5

Reverse Grip Pressdown:
100x6
120x5
120x4

 

[JerseyDevil]

Good w/o, strong deads!

 

[omerta2010]

Thanks JD, another small goal. I've wanted to get some good reps over 300, next goal: reps over 350.

How was your weekend?

 

[JerseyDevil]

Weekend was good! And yours? I am hoping to catch you on deads . Only time will tell.

Did you get the ball launcher deal for C? Trust me, she will LOVE IT.

Hmmmm, Eagles are in disarray. We are playing your guys next Sunday. This season has been bizarre thus far.

 

[omerta2010]

So here is what I'm pondering for the 5/3/1 4 workouts/week:

Day 1:
5/3/1: Military Press
Aux:
Corner Press
Reverse Incline Laterals
Shrugs

Day 2:
5/3/1: Deadlift
Aux:
HS Hi-Rows
V-Grip Pulldowns
Cable Pressdowns
RG Pressdowns

Day 3:
5/3/1: Bench Press
Aux:
Incline DB
HS Decline
Hammer Curls
Preacher Curls

Day 4:
5/3/1: Squats
Aux:
SLDL
Extensions
Hamstring Curls
Calves (misc versions)

Opinions/Thoughts appreciated.

 

[omerta2010]

Weekend was good! And yours? I am hoping to catch you on deads . Only time will tell.

Did you get the ball launcher deal for C? Trust me, she will LOVE IT.

Hmmmm, Eagles are in disarray. We are playing your guys next Sunday. This season has been bizarre thus far.

Well I'm taking it slow and steady so I'm sure you'll catch me sooner than later.

Got the launcher but it's been in the triple digits ever since but this weekend coming up looks to be the perfect time to try it out.

Raiders are my team, we're playing the Chargers. Hey at least we're 1 game better than the 49er's.

It's been a lot of years now but the Raiders finally are playing with confidence and not giving up like they have in the past so eventually the wins will come.

The Eagles had alot of injuries last night from what I've read.

 

[omerta2010]

Song stuck in my head today:

YouTube Video

 

[JerseyDevil]

Got the launcher but it's been in the triple digits ever since but this weekend coming up looks to be the perfect time to try it out.

Cool! Good thinking. Even in low temps I bring plenty of water. If it is that hot you need to bring ice water and only throw it 7-8 times. In hot weather Shelby will drink close to a quart of ice water once we are done....

The Eagles had alot of injuries last night from what I've read.

For sure! This was supposed to be an easy win.... That's why it is the NFL. Kudos to the Redskins.

 

[davegmb]

Well I'm taking it slow and steady so I'm sure you'll catch me sooner than later.

Got the launcher but it's been in the triple digits ever since but this weekend coming up looks to be the perfect time to try it out.

Raiders are my team, we're playing the Chargers. Hey at least we're 1 game better than the 49er's.

It's been a lot of years now but the Raiders finally are playing with confidence and not giving up like they have in the past so eventually the wins will come.

The Eagles had alot of injuries last night from what I've read.

When i first started watching the NFL, Oakland where one of the best teams, they had QB called Rich Gannon i think and a defensive player called Romanowski.

 

[gtbmed]

So here is what I'm pondering for the 5/3/1 4 workouts/week:

Day 1:
5/3/1: Military Press
Aux:
Corner Press
Reverse Incline Laterals
Shrugs

Day 2:
5/3/1: Deadlift
Aux:
HS Hi-Rows
V-Grip Pulldowns
Cable Pressdowns
RG Pressdowns

Day 3:
5/3/1: Bench Press
Aux:
Incline DB
HS Decline
Hammer Curls
Preacher Curls

Day 4:
5/3/1: Squats
Aux:
SLDL
Extensions
Hamstring Curls
Calves (misc versions)

Opinions/Thoughts appreciated.

I think you should do chins or at least lat pulldowns on bench press or military press day.

The rest of it looks good to me. Though I prefer to only do 2 assistance exercises per workout. It keeps them short and keeps you focused. I think it's better to do 45 minutes of good work and leave than to stay those extra 15 minutes and get disinterested or bored. But that's just me and my ADD.

 

[JennyB]

Someone took that demand seriously and showed up to the gun show !! Nice work O !!
Keep given er and your butt will be the BBINA 2011 BRING IT !!

 

[omerta2010]

I think you should do chins or at least lat pulldowns on bench press or military press day.

The rest of it looks good to me. Though I prefer to only do 2 assistance exercises per workout. It keeps them short and keeps you focused. I think it's better to do 45 minutes of good work and leave than to stay those extra 15 minutes and get disinterested or bored. But that's just me and my ADD.

Just curious why you'd add chins/lat pulldowns on those days if I have a dedicated back day?

The aux will almost always be superset to keep the workout from becoming a marathon. I forgot to mention that above.

Thanks for the input, this is a new program for me so I have learning to do.

 

[omerta2010]

Someone took that demand seriously and showed up to the gun show !! Nice work O !!
Keep given er and your butt will be the BBINA 2011 BRING IT !!

Nah I'm still to fat to compete in the BBINA, maybe next year's

 

[omerta2010]

Chest:

Barbell Bench (i'm such a puss, I haven't done these in about 7 yrs because of shoulder issues)
135x8
185x3
155x5
155x5

DB Incline:
55x5
55x5
55x5

Hammer Decline:
180x8
200x7
220x4

Hammer Curls:
60x4
55x5
55x4
45x7

Peacher Curls:
90x3
80x4
80x4

Cardio:
5 minutes step mill level 8, then stead state 10 minutes level 5

So felt weak as hell today but in the end the getting away into my own little world away from work and the bullshit going on right now felt soooo good. Plus the back is thrashed from yesterday and it hurts so good.

 

[omerta2010]

Going on 3 weeks of lost production because people just can't fucking listen !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I'm so tired of this fucking place right now. Gonna go do cardio tomorrow so hopefully I'll be to exhausted to give a shit tomorrow.