Yeah deload week kinda sucks, but I do think it is good to do.
Any word on the trip? FB msg me
Any word on the trip? FB msg me
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Evolution
- Thread starter omerta2010
- Start date
omerta2010
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Catchy Song I heard on the way in:
| YouTube Video | |
omerta2010
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Deadlift (5/3/1) Round 3 Week 4 Day 2
Deadlifts
185x5
225x5
275x5
HS High Rows
180x10
180x10
180x8
180x8
180x8
Rack Pullups
BWx 8,8,8,8,8
Stiff Arm Pressdown:
100x12,10,8,8,8
Deadlifts
185x5
225x5
275x5
HS High Rows
180x10
180x10
180x8
180x8
180x8
Rack Pullups
BWx 8,8,8,8,8
Stiff Arm Pressdown:
100x12,10,8,8,8
omerta2010
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I should be able to get one by then. I've heard they are slow but can't be that slow. 
I'm doing alright on the carb cycling, starting to get into the swing of it. And glad that so far it hasn't affecting my lifting much at all.
Thinking about adding in a little low speed walking after the weights.
I'm doing alright on the carb cycling, starting to get into the swing of it. And glad that so far it hasn't affecting my lifting much at all.
Thinking about adding in a little low speed walking after the weights.
What a pussy workout....
. You know I'm kidding, your deads on deload week surpass most of us! 
Dude, at least put DELOAD in the title so people know you aren't sandbagging it!
omerta2010
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Dude, at least put DELOAD in the title so people know you aren't sandbagging it!
Who me? I'd never do that.
I am curious if I'm going to have to back off a little with the diet eventually, so far only one no carb day messed with one chest day because I only ate about 1/3 I should have because of meetings. But the others haven't even been able to tell the diff.
omerta2010
Registered
I should be able to get one by then. I've heard they are slow but can't be that slow.
I'm doing alright on the carb cycling, starting to get into the swing of it. And glad that so far it hasn't affecting my lifting much at all.
Thinking about adding in a little low speed walking after the weights.
They are slow but not that slow UNLESS YOU DONT SEND THE BLOODY application in .. like someone i know ... **cough cough JUGS**
Thumbs up on not dropping the weights.
Fast walk with incline tread is great for the buns .. just sayin
IslandGirl
Elite Member
I love carb cycling. My body responds very well. Good luck with that!
davegmb
Elite Member
have you got black ops on the PS3 or xbox? if its the ps3, get me requested my username is the same "davegmb", im rubbish at it though lol
love you too punkin
Facepulls good idea...all the shrug work? I dont think you need all that much. 3 sets at the most. Traps respond to minimal work. I think you're getting a direct hit with the facepulls anyway.
Good numbers though.
omerta2010
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for your first one I think you need to go in and wait in those stupid fuckin lines.
If Jugs has a way to send it in, I need that
omerta2010
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I like it because I become a total asshole anything over 3 days of no carbs.
Plus I've never had it not work, this time I've kicked the protein up considerably from all the times before to try to keep all the size I've managed to put on.
omerta2010
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I'm an xbox'er and PC. Yes I actually have it for both.
I usually play the single player most of the time, I just can't get that into the online gaming stuff. I think it's because I only play a couple hours on the weekends so never have time to get good at it.
omerta2010
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Thanks,
I'll pull back to 3 sets, maybe that's why origionally when I brought them back they really popped with new growth but haven't seen much new the last month or so.
omerta2010
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Bench Press (5/3/1) Round 3 Week 4 Day 3 (DeF'n Load)
Barbell Bench
95x5
115x5
145x5
HS Incline
140x8
140x8
140x8
140x6
140x6
HS Decline
180x8
180x8
180x6
160x8
160x8
Stairmaster: 30 minutes
Barbell Bench
95x5
115x5
145x5
HS Incline
140x8
140x8
140x8
140x6
140x6
HS Decline
180x8
180x8
180x6
160x8
160x8
Stairmaster: 30 minutes
Nice!
omerta2010
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http://img532.imageshack.us/i/25hours.jpg/
These always make me laugh.
These always make me laugh.
omerta2010
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Squat (5/3/1)Round 3 Week 4 Day 4 (Last DeF'n Load for this round)
Squat
155x5
185x5
245x5
SLDL
205x8
205x8
205x8
205x8
Step Up's (weight is per hand, and reps is per leg):
20x12
20x12
20x10
20x8
Good Mornings
65x12
65x12
65x12
65x12
Standing Calf Raises
380x20
380x18
380x15
380x15
380x15
On the calf raises, I take each one of them until they cramp up so bad I can't do another one. But I'm not sure if this is normal?
Squat
155x5
185x5
245x5
SLDL
205x8
205x8
205x8
205x8
Step Up's (weight is per hand, and reps is per leg):
20x12
20x12
20x10
20x8
Good Mornings
65x12
65x12
65x12
65x12
Standing Calf Raises
380x20
380x18
380x15
380x15
380x15
On the calf raises, I take each one of them until they cramp up so bad I can't do another one. But I'm not sure if this is normal?
Your best bet is to do heavy weight while standing and low sets (10 reps or less) and seated 3-4x12-20.
davegmb
Elite Member
Thats a great leg day, i love good mornings, nothing hits my hamstrings like them, even better then RDL's for me
davegmb
Elite Member
Think I'll throw some step ups into the mix.
Have a great weekend O!
Have a great weekend O!
Good read. Thanks!
IslandGirl
Elite Member
Nice! Thanks for posting this!
IslandGirl
Elite Member
Have a great weekend O!!!
omerta2010
Registered
By the looks of this I could alternate:
Mon: seated
Tues: Standing
Thurs: seated
Fri: standing
without overworking them. What do you think?
