Evolution

[omerta2010]

just checking O are these lifts in lbs or kg?

like H8 said, lbs but also ISO so that's one leg at a time. For that rep scheme I can't fit enough on the machine to do both.

 

[omerta2010]

O, when I grow up I wanna be just like you

Me too!

Only if you boys promise not to make the dumb mistakes I have.



Jugg's I'm trying to catch you on the mil's. But may have to wait til I start up the 5/3/1 again.

Friday is measure day, as it'll be a carbup short of 4 weeks on cdk.

 

[omerta2010]

nice pressing!

Thanks

 

[omerta2010]

Front Squats:
175x6
185x4
185x4
185x4

Split Squat:
80x10
80x8
80x8

Leg Ext:
150x12 Drop 130x5
150x8 Drop 130x4

Barbell Curls:
90x6
95x5
95x3
90x4

Rope Curls:
80x15 drop 65x4
80x10 drop 65x4
80x8 drop 65x4

 

[omerta2010]

Front squats were much more solid today, was able to keep the bar nice and solid through all the sets and as a result the delts don't feel like raw meat.

The CDK with the carbup still has me in awe, I've been taking the R-ALA 30 minutes before each carb meal, and it still trips me out that the shirt I was wearing in the morning was nice and loose on the shoulders and arms. By the end of the day the thing was completely filled out.

Fell a little short still on the carbs, but was a little over on the fats, but still getting closer.
Goal: F/P/C = 90/193/762
Actual: 117/167/622

 

[ihateschoolmt]

Nice, getting those front squats down now. Seems like all of a sudden a bunch of people started doing these.

 

[juggernaut]

Glycogen and water do that. It's pretty incredible right?

 

[omerta2010]

Beyond incredible, the pump doing arms today was intense as well.

Can't wait til I get some more fat trimmed off to really see the details pop on carb up days.

 

[davegmb]

Those split squats are starting to get heavy, how are you doing them O, bulgarian style with DB's? and do you use straps too on these because i remember when i did them half the problem was keeping hold of the weight with the last set.

 

[omerta2010]

Yep bulgarian style with DB's, but the weight is total. To lazy to write 40 per hand.

I figure I should be able to hold to get up to the 55-60/hand before I need to use the straps.

 

[omerta2010]

Pullups - (Alternating between wide and close grip)
-60x4
-60x4
-60x3
-60x3

Lateral-Hammer Rows
250x8
250x8
250x7

Barbell Bench
215x5
225x3
215x4
205x4

DB Flat Bench
70's x 8 (shoulder felt weird so spent about 5 minutes stretching)
70's x 8
70's x 6

Triset, (Pushups,Seated Calf Raises w/3sec pause at top, Std Weighted Crunch)
BWx10,125x15, 140x15
BWx9, 125x13, 140x13
BWx9, 125x12, 140x12

DB Side Bends:
70x10,8,8

I must have slept weird or the weird weather or something is making the nerve issue flare up today. Not a muscle spasm or anything this is just one bitchy irritated nerve issue causing my leg to just ache. This usually goes away in a day or so, so hopefully it'll be gone by thursday for deads.

 

[juggernaut]

Yep bulgarian style with DB's, but the weight is total. To lazy to write 40 per hand.

Do what I do
40s

 

[davegmb]

Strong workout O

 

[ihateschoolmt]

I got curious about that HS lateral row machine since you're always doing them. I tried it they are great I feel it in my lats more than anything else I do. It's definitely a keeper.

 

[omerta2010]

Do what I do
40s

gotcha.

Strong workout O

Thanks

I got curious about that HS lateral row machine since you're always doing them. I tried it they are great I feel it in my lats more than anything else I do. It's definitely a keeper.

The lateral seems to hit the mid and lats, vs the Hi-ISO will give you some insane lat pump. Freaking feel like they are on fire when I use that one.

 

[ihateschoolmt]

The lateral seems to hit the mid and lats, vs the Hi-ISO will give you some insane lat pump. Freaking feel like they are on fire when I use that one.

Is this the Hi-ISO? I have trouble getting lat pumps, not that it's important, but I want to have one for once lol.

 

[omerta2010]

Yep that's the one.

Another thing I've done before are single arm pulldowns with the palm facing in(underhand grip). Those will make them burn like crazy as well.

 

[omerta2010]

Nerve's were fine during the warmup, but after the first set of deads felt like they were on fire. So backed off and did what I could. Weather has been all screwed up since the weekend, and that's when the iritation started.

Deadlift:
365x4
315x6
315x4
315x4

Good Mornings:
115x10
115x10
115x10

Dumbbell RDL:
55'sx12 + 45'sx5
55'sx10 + 45'sx5

CG Bench:
180x6
180x4
180x4
180x4

Standing French Press:
60x15 + 50x5
60x12 + 50x5
60x9 + 50x6

 

[ihateschoolmt]

Deadlift:
365x4

Should be a pretty fair race to 500!

 

[omerta2010]

Should be a pretty fair race to 500!

ok bigboy

What's the prize anyway?

 

[ihateschoolmt]

I assumed bragging rites, but I would be happy to take your job if I win lol.

 

[omerta2010]

Lately that would be more of a loss then a win

Damn discs, I probably could have gotten 405 for 2 or 3 today as easy as the 365 felt. But I had a moral victory though, waist is considerably down from the begining of the month as had to go another full notch on the weight belt today without even realizing it.

 

[ihateschoolmt]

Awesome man! My weight belt has needed some loosing lately...

 

[davegmb]

Thought you had a dodgy lower back? big dead numbers and then good mornings straight after! looks liek a strong back to me.

 

[omerta2010]

Hi Dave,

It's definately touchy, I'm limited alot on flexability. Strength isn't the biggest issue, it's my spine and discs that rub and pinch nerves. It acts up alot when we have big changes in weather and temp.

 

[omerta2010]

Facepulls:
175x15
175x14
175x10

Military Press:
165x4
165x3
155x4
155x3

Leaning DB Laterals:
20x12
20x12
20x9

Standing Calf Raise on Hack Squat Machine: (ISO)
450x10
450x9
450x8

Hanging Left Raises:
20
13
11

 

[omerta2010]

4 Week mark of the diet and new routine:

Weight is down 7.6lbs
Measurements were all the same except for waist is down .75"

So I'm considering the first 4 weeks a success since strength is still up and stomach is going down.

 

[ihateschoolmt]

Nice, 2 pounds a week is great. What weight are you trying to get to or do you not know?

 

[trapzilla]

Nice workout O, and respect on the weight decrease.

One thing i've been meaning to ask, do you only log your working sets or do you list every set you do?

 

[omerta2010]

Nice, 2 pounds a week is great. What weight are you trying to get to or do you not know?

I don't really have a "goal" but I figure by the time I hit 230-235 the midsection should be in pretty good shape. Today was at 252.

I don't know why but that's the number that I've kinda gotten in my head that I don't really want to go under.