davegmb
Elite Member
Do you use any leg in the military press O?
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Evolution
- Thread starter omerta2010
- Start date
omerta2010
Registered
Thanks,
Nope, the couple times I tried to add a little leg drive I could feel it messin with my back.
omerta2010
Registered
Front Squats:
175x6
185x4
185x4
195x4
Split Squat:
80x10
80x8
80x6
Leg Ext:
145x13 Drop 115x5
145x12 Drop 115x6
Barbell Curls:
85x6
90x6
95x4
90x4
Rope Curls:
75x15 drop 60x5
80x10 drop 65x4
80x10 drop 65x4
175x6
185x4
185x4
195x4
Split Squat:
80x10
80x8
80x6
Leg Ext:
145x13 Drop 115x5
145x12 Drop 115x6
Barbell Curls:
85x6
90x6
95x4
90x4
Rope Curls:
75x15 drop 60x5
80x10 drop 65x4
80x10 drop 65x4
omerta2010
Registered
Ok so I've found a way of holding the bar that I like.
Now what I'm finding is that on the "I can get another rep" I have a tendancy to lean slightly forward coming out of the hole and when that happens the fucking bar rolls down so by the time I'm at the top I'm holding it like those "zenker squat" things. But the rolling of the bar down my arm has my delt and bi's all black and blue.
Any suggestions on what I could do to work on that little lean forward. I'm thinking either 1. suck it up and just keep the same weight for a bit and work on it.
2. some aux exercise that I could add to strengthen that area.
Now what I'm finding is that on the "I can get another rep" I have a tendancy to lean slightly forward coming out of the hole and when that happens the fucking bar rolls down so by the time I'm at the top I'm holding it like those "zenker squat" things. But the rolling of the bar down my arm has my delt and bi's all black and blue.
Any suggestions on what I could do to work on that little lean forward. I'm thinking either 1. suck it up and just keep the same weight for a bit and work on it.
2. some aux exercise that I could add to strengthen that area.
Back round on front squats is pretty much the same as it is on deadlifts, just means you can't handle the weight. If it wasn't for that you could front squat as much as you could back squat.
davegmb
Elite Member
I can see split squats, i still shudder at the thought of how painfull those were when i had them in the workout
Honestly, I think you need to lighten the weight.Ok so I've found a way of holding the bar that I like.
Now what I'm finding is that on the "I can get another rep" I have a tendancy to lean slightly forward coming out of the hole and when that happens the fucking bar rolls down so by the time I'm at the top I'm holding it like those "zenker squat" things. But the rolling of the bar down my arm has my delt and bi's all black and blue.
Any suggestions on what I could do to work on that little lean forward. I'm thinking either 1. suck it up and just keep the same weight for a bit and work on it.
2. some aux exercise that I could add to strengthen that area.
Zenker? You mean zeRcher?
omerta2010
Registered
Yeah that one.
Ok I'll back off to last week's weights and just work on more reps.
This one is hard for me because I feel like I'm leaving alot on the table every set.
omerta2010
Registered
It's not rounding, if I let it round even a little my leg goes numb from the discs pinching.
i don't think you should drop down in weight, i'd either belt up or consciously lean back slightly and move my arms up higher
but i am cwazy
How is the diet going?
omerta2010
Registered
Diet I like, family fucking hates it. Caused arguments this weekend.
I just don't get why people can't be fucking supportive
, not like I'm making anybody else eat like me.
Saturday stuck to it until dinner, then same ole bullshit. Then sunday went really good actually, fat was a little high but carbs only came 150g short but dinner the night before made up for it.
Starting to really get the hang of this diet, and that website I posted on your page Lyle answered a Q&A about ketosis stuff, and said that it takes about 3 weeks for your brain to get used to running without carbs and then the weird fuzzy headed feeling goes away.
I think sunday I might have to get me a box of fruit loops, that should take me to the rest of the way over that carb mountain.
Tell ya what, the carb load is pretty amazing on filling out the muscles, everything that was all flat the other day was pumped. And veins from hell to.
I just don't get why people can't be fucking supportive
, not like I'm making anybody else eat like me. Saturday stuck to it until dinner, then same ole bullshit. Then sunday went really good actually, fat was a little high but carbs only came 150g short but dinner the night before made up for it.
Starting to really get the hang of this diet, and that website I posted on your page Lyle answered a Q&A about ketosis stuff, and said that it takes about 3 weeks for your brain to get used to running without carbs and then the weird fuzzy headed feeling goes away.
I think sunday I might have to get me a box of fruit loops, that should take me to the rest of the way over that carb mountain.
Tell ya what, the carb load is pretty amazing on filling out the muscles, everything that was all flat the other day was pumped. And veins from hell to.
It's a pretty cool transformation.
I get the same shit when I diet. Only my wife will deal with it to a point. Roll with it. When they see the changes, they'll appreciate it more.
I get the same shit when I diet. Only my wife will deal with it to a point. Roll with it. When they see the changes, they'll appreciate it more.
omerta2010
Registered
Oh I'm not giving up. Take my lumps and move on. During the week I'm super strict, 2 weeks and no cheats what so ever. Had to break myself of the habit of grabbing a mini candybar ever time I went to the front offices.
I'm noticing subtle changes, but waiting til the first month is up before I do measurements. That way I don't start to obsess.
omerta2010
Registered
Pullups - (Alternating between wide and close grip)
-70x5
-70x5
-70x4
-70x3
Hi-Hammer Rows (Regular was used)
250x9
250x8
230x8
Barbell Bench (first time all sets over 200)
205x6
210x4
215x3
204x4
DB Flat Bench
70's x 10
75's x6
70's x 7
Triset, (Pushups,Seated Calf Raises w/3sec pause at top, Std Weighted Crunch)
BWx10,115x15,140x14
BWx9, 125x12, 140x12
BWx8, 125x12, 140x12
DB Side Bends:
65x12,10,8
-70x5
-70x5
-70x4
-70x3
Hi-Hammer Rows (Regular was used)
250x9
250x8
230x8
Barbell Bench (first time all sets over 200)
205x6
210x4
215x3
204x4
DB Flat Bench
70's x 10
75's x6
70's x 7
Triset, (Pushups,Seated Calf Raises w/3sec pause at top, Std Weighted Crunch)
BWx10,115x15,140x14
BWx9, 125x12, 140x12
BWx8, 125x12, 140x12
DB Side Bends:
65x12,10,8
davegmb
Elite Member
You put my benching to shame with that workout O, good stuff.
Bet those trisets are painful.
omerta2010
Registered
Nah we aren't that far apart. But thanks.
I love the calves with the 3 second pause at the top, the worst part about the tri-set is that the calf raise and weigth stack are on other ends of the weight room, but the good part is the calf burn is about gone by the time I start the abs.
That's total weight, I really like that machine, I don't feel it in the lats the same on any other machine or exercise.
wish my gym would get a hammer strength hi row or at least a new hammer strength pulldown-the handles are misaligned so any fecker who uses them gets an imbalance it took me 3 weeks to develop it and 2 months to correct it!!!
Diet I like, family fucking hates it. Caused arguments this weekend.
I just don't get why people can't be fucking supportive
Saturday stuck to it until dinner, then same ole bullshit. Then sunday went really good actually, fat was a little high but carbs only came 150g short but dinner the night before made up for it.
Yeah stick with it. I guess that's why I'm not marriedOh I'm not giving up. Take my lumps and move on. During the week I'm super strict, 2 weeks and no cheats what so ever. Had to break myself of the habit of grabbing a mini candybar ever time I went to the front offices.
I'm noticing subtle changes, but waiting til the first month is up before I do measurements. That way I don't start to obsess.
. Way to stick to your guns. It's hard enough to get going on a diet, especially this one.... so to lack support just makes it that much tougher. As of today, I've been on this diet exactly 6 months. In a few weeks, I am go to slowly up my carbs, and start reducing fat intake, and of course stop the carb ups. I'll have to test the waters, but I will probably keep carbs at around 75-100g a day. Far cry from the 26g I do now, lol
Bench has really moved up man! Nice work.
omerta2010
Registered
Yeah stick with it. I guess that's why I'm not married
Thanks JD, I'm gonna stick with this. Probably not 6 months like you. So what bf are you down to already? At 75-100 you'll be bouncing off the walls with a sugar rush every day.
thanks on the bench, want to get 225 for reps soon.
omerta2010
Registered
Thanks
I'm happy to see this diet and training are working for you. GREAT job on the bench.
omerta2010
Registered
Yeah all the hammer machines I use you can do them unilaterally.
omerta2010
Registered
Thanks, and again thank you for all the help. I'm a big fan of the workout, both the sequence and exercise selection. All the aches and pains that I had a few weeks ago are pretty much completely gone now.
