Evolution

[omerta2010]

Yup. Nothing wrong with those numbers at all!

Everybody has bad days, but if thats a bad day for you your good days must be fucking phenomenal!

Thanks guys, it was more mental than anything else. I hate cutting it short on the last day of the 5/3/1.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 6, Week 4 Day 1: (De-Load)
Military Press
65x5
95x5
115x5

Corner Press:
90x8
90x8
90x8
90x8

Facepulls:
120x15
120x15
120x12
120x10
120x10

oops no pr's this is deload week. Sorry about that

 

[ihateschoolmt]

Nice PR, that's quite a lot of weight to put over your head.

 

[Pylon]

Loooooooooooves me some facepulls.

 

[omerta2010]

Nice PR, that's quite a lot of weight to put over your head.

Sorry had to fix that, didn't notice those extra sets were on there when I did the cut and paste. PR was last week but still thanks.

Loooooooooooves me some facepulls.

Felt a little weird at first but didn't take long to get used to them.

 

[ihateschoolmt]

Lol I noticed it said deload week after I posted that, was confused.

 

[IslandGirl]

Love facepulls too. How do you do yours?

 

[omerta2010]

Hey IG, how's it going?

I do them almost exactly like this guy but keep the abs more tight so not quite so much midsection movement.

YouTube Video

 

[davegmb]

I dont understand deloads, have a week off instead and put your feet up

 

[omerta2010]

I like to think of it as more of active recovery.

But this week we have customers in again so going to skip back and debating if I want to skip legs as well.

 

[JerseyDevil]

I don't mind deloads, but I have to admit I haven't done one in awhile

 

[juggernaut]

Deloading sucks a monkey's ass.

 

[ihateschoolmt]

I like to think of it as more of active recovery.

But this week we have customers in again so going to skip back and debating if I want to skip legs as well.

I think even with deloads every 4-5 months or so you need a full week off.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 6, Week 4 Day 3: (Deload)
Bench
95x5
125x5
135x5

Hammer Incline: (only bench was in use the whole workout)
180x8
180x8
180x6
180x5

Hammer Decline:
200x8
200x6
200x6
200x6

Cable Overhead Extensions:
100x12
100x12
100x12
100x11

 

[omerta2010]

I think even with deloads every 4-5 months or so you need a full week off.

Makes sense but seems that anything over 4 days and my old back pains come back. It makes no sense but even just doing shoulders or chest makes it better.

 

[omerta2010]

So monday I get to join all the cool kids who are cutting and start CKD. Juggernaut rulez the guy knows his shit.

Going to do a serious cut this time instead of taking forever with the slow weight loss I've been doing.

 

[ihateschoolmt]

Good luck with your new diet!

 

[omerta2010]

Thanks dude, I think the daily is going to be easy as it's pretty close to how I normally eat but with more fat.

But the carbup is going to be wayyy more than I have ever eaten across a whole day.

I'll post my nutrient breakdown daily here for future reference.

 

[juggernaut]

It'll suck for the first week, but then it gets better after the carbup. I was literally high as a kite the first week. It's easier the second time around.
Buy a bag of dextrose too. Cheap, easy to use and is an easy to grab the carbs. For the first meal or two, use processed foods. Rice Krispies, cocoa puffs, baked potato chips, wonder bread with jam, bagels; all of these are carb-dense. Then move to less processed to complex carbs that are as unprocessed as possible; potatoes, oatmeal (steel cut is my favorite) and brown rice or quinoa.
It will also help to use r-ala @ 200mg a capsule, 30 minutes before the carb meals. It's great for glycogen shuttling.

 

[omerta2010]

Fruit Loops, frosted flakes. will become my friends again.

Those will definitely make it easier to hit the requirements, because without some of the sugary stuff I couldn't find a way to get the carbs up high enough without the added fat's.

I'll pick up some r-ala this weekend.

Forgot to ask, do you include fish oils in the fats numbers?

 

[davegmb]

What weight do you want to be O? and how much are you going to have to lose?

 

[omerta2010]

I'm initially shooting for 230-235 and then see what I need to do after that. So roughly 20-25lbs.

 

[juggernaut]

Fruit Loops, frosted flakes. will become my friends again.

Those will definitely make it easier to hit the requirements, because without some of the sugary stuff I couldn't find a way to get the carbs up high enough without the added fat's.

I'll pick up some r-ala this weekend.

Forgot to ask, do you include fish oils in the fats numbers?

No but generally I keep it to 2 teaspoons a day everyday-you're taking about 10g of enormously healthy fat.

 

[omerta2010]

No but generally I keep it to 2 teaspoons a day everyday-you're taking about 10g of enormously healthy fat.

Awesome, like I said before once I start tracking calories and stuff I like to be as exact as possible.

I have to admit, I'm looking forward to this new challenge. I always get anxious when I change things up.

And thanks for all the help.

 

[JerseyDevil]

Do yourself a favor if you don't have one already. Pick up an accurate kitchen scale like this one from Taylor. Target has them. Super accurate because it uses a load cell instead of springs, measures in both grams and ounces. And by hitting the 'tare' button you can zero it out. Lets say you are making a salad. I add 85g of romaine, hit the tare button to zero, then add 35g of grape tomatoes, hit the tart to zero, switch to ounces and add 1 oz of cheese, etc, etc. I even weigh egg whites so I know exactly how protein I'm getting.

It is super easy to add EXACTLY 5g of creatine to your shaker bottle. This scale is priceless... and it's less then $30.

 

[juggernaut]

I'm going today!

 

[juggernaut]

Awesome, like I said before once I start tracking calories and stuff I like to be as exact as possible.

I have to admit, I'm looking forward to this new challenge. I always get anxious when I change things up.

And thanks for all the help.

Check your email. Email me if you have questions.

 

[omerta2010]

Price is marked down to $25 right now. So picked one up as well.

Hope everybody has a great easter.

 

[Curt James]

Fruit Loops, frosted flakes. will become my friends again. (snip)

Sugary cereals!

Price is marked down to $25 right now. So picked one up as well.

Hope everybody has a great easter.

Enjoy keto! Wishing you success with it, omerta.

Hope you had a great holiday, too.

 

[omerta2010]

Enjoy keto! Wishing you success with it, omerta.

Hope you had a great holiday, too.

Easter was good, spent it with family.

The more I think about the Keto I should be able to do well on it as during the week it's pretty close to how I currently eat.

Already having a hard time getting the family to buy into letting me follow the plan even though carbup day we can have more carbs than we normally do on the weekends. The worst part is we have some leftover candies we made for easter