Evolution

[omerta2010]

Last friday:

Facepulls:
175x15
180x11
180x9

Military Press:
165x4
165x3
155x4
155x4

Leaning DB Laterals:
25x10
25x9
25x8

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

Hanging Left Raises:
20
15
12

 

[ihateschoolmt]

Nice workout man, I'm about to be joining you in cutting!

 

[omerta2010]

Front Squats:
185x6
185x6
185x5
185x5

Split Squat:
40'sx10
40'sx8
40'sx8

Leg Ext:
155x13 Drop 140x5
155x10 Drop 140x5

Barbell Curls:
95x6
95x5
95x4
95x3

Rope Curls:
80x15 drop 60x5
80x11 drop 60x5
80x11 drop 60x5

 

[omerta2010]

Nice workout man, I'm about to be joining you in cutting!

WTF do you have to cut?

And thanks. CKD is great after the first 4 weeks, now that I've adapted I don't even really realize it, however sunday's carbup is totally badass.

 

[omerta2010]

Pullups - (Alternating between wide and close grip)
**WTF** got a wild hair to see how accurate the assisted machine is, and guess what. The god damn thing at -60lbs assist is actually only -30, at least now I feel better, not quite as embarassing.
-30x4
-30x4
-30x4
-30x4

Lateral-Hammer Rows
250x10
250x8
250x8

Barbell Bench
215x4
215x4
215x4
205x4

DB Flat Bench
75's x 8
75's x 7
75's x 7

Triset, (Pushups,Seated Calf Raises w/3sec pause at top, Std Weighted Crunch)
BWx10,135x15, 150x15
BWx9, 135x15, 150x12
BWx9, 135x12, 150x10

DB Side Bends:
skipped as back is flaring up really bad.

 

[ihateschoolmt]

WTF do you have to cut?

And thanks. CKD is great after the first 4 weeks, now that I've adapted I don't even really realize it, however sunday's carbup is totally badass.

I want to be 8% BF when this contest is over and I am thinking I'm at about 11%. So I will only be cutting for about a month, hoping to loose 1.5 pounds a week. That's awesome your pull ups were better than you thought, I hate pull ups now I am getting so heavy I can't do them as well anymore lol.

 

[omerta2010]

Sounds like a great goal. It'll be interesting to see what your metabolism does when you cut back on the calories.

Only thing I can think of is you may want to make sure you get some BCAA's, I've noticed they help me preserve muscle when cutting.

 

[ihateschoolmt]

I am kind of worried how my body will react to cutting, I don't want to loose a bunch of muscle I'll be keeping my protein really high, I can just get BCAAs at GNC right?

 

[omerta2010]

This is the one I use, and yeah I get them at GNC on gold card week. Usually they do free shipping as well if you buy on the website. Gold card week it ends up roughly $30/tub.
USPlabs Modern BCAA - White Blue Raspberry - USP LABS 1010125 - GNC

Tastes good to, whatever you do don't get the "unflavored" version, tastes like ass.

 

[juggernaut]

This is the one I use, and yeah I get them at GNC on gold card week. Usually they do free shipping as well if you buy on the website. Gold card week it ends up roughly $30/tub.
USPlabs Modern BCAA - White Blue Raspberry - USP LABS 1010125 - GNC

Tastes good to, whatever you do don't get the "unflavored" version, tastes like ass.

O, did you know that BCAAs convert about 40-70% of their quality to glucose by the liver? You're keto dude. Might want to back off the BCAAs until you go back on a higher carb intake.

 

[omerta2010]

O, did you know that BCAAs convert about 40-70% of their quality to glucose by the liver? You're keto dude. Might want to back off the BCAAs until you go back on a higher carb intake.

fuck I didn't know that. They are now out.

thanks for the catch, at least I was only taking them pre and post workout since I started the CKD so hopefully it didn't screw it up to bad.

 

[juggernaut]

I wouldnt freak, but for people doing ckd, it might not be a good idea. I don't even use it when I have carbs. No big deal. There will be some products that say they don't breakdown to glucose, but that's bullshit.

 

[omerta2010]

thanks jugg's.

so treadmill: 3.0/1.8 - 30 minutes

 

[davegmb]

I didnt realise your pullups were assisted O, i thought the weight you were showing was what you added on with a belt haha thought you had all of a sudden become a beast at pull ups.

 

[juggernaut]

thanks jugg's.

so treadmill: 3.0/1.8 - 30 minutes

1.8 mph per hour?? Dude, get to 32.8-3.2 for speed!

 

[omerta2010]

1.8 mph per hour?? Dude, get to 32.8-3.2 for speed!

1.8 on ours is like a 2.6 on the treadmills in the gym. I've tried the calibration about 10 times since we bought it but it is what it is.

The nerve down my leg was hurting bad this morning, but it's feeling much better after doing the walking. So tomorrow I'll bump it up. I think adding in the treadmill will help get through this back issue that's flared up the last few weeks.

 

[juggernaut]

If you have access to an elliptical that might even be better to move that area of the back out and make it no-impact cardio. I do that when I do deads.

 

[omerta2010]

Yeah I'm going to have to switch to that for a while. Last few days my discs are irritated enough it hurts 24/7 even when I'm not moving.

So going to stick to the diet and add some cardio until this subsides. I've had flareups before but this one really kicked my ass.

 

[Burner02]

look who has been a beast in here....nice owrkouts, O!
Those mil presses: are they standing or seated?

 

[returnofthdragon]

Tastes good to, whatever you do don't get the "unflavored" version, tastes like ass.

I've never tried ass but I bet it tastes better.

 

[omerta2010]

look who has been a beast in here....nice owrkouts, O!
Those mil presses: are they standing or seated?

Welecome back. Thanks, they are standing.

 

[omerta2010]

I've never tried ass but I bet it tastes better.

I'll let you test it out and get back to me.

 

[omerta2010]

Going to Dr today, I hate missing the gym.

 

[juggernaut]

I've never tried ass but I bet it tastes better.

 

[juggernaut]

Going to Dr today, I hate missing the gym.

what the hell?

 

[omerta2010]

Lower back is locked up so tight that my toes are numb/tingly on that side.

And stretching is out of the question because it compress's the disc/nerve more.

This is the exact reason I preach to everybody to not take back injuries lightly. I fucked myself over years ago and pay the price with flareups and other issues consistently.

 

[trapzilla]

Lower back is locked up so tight that my toes are numb/tingly on that side.

And stretching is out of the question because it compress's the disc/nerve more.

This is the exact reason I preach to everybody to not take back injuries lightly. I fucked myself over years ago and pay the price with flareups and other issues consistently.

has the Doc given you a resolution or just ways to ease the discomfort?

 

[juggernaut]

Sounds like sciatic, but let's see what doctor dogood says.

 

[omerta2010]

has the Doc given you a resolution or just ways to ease the discomfort?

Muscle relaxers, and an epidural if it doesn't get better in the next few days.

It's something they don't have a real solution for as I have narrowing of the discs to the front between 2 and then the rear on the 2 above it. I just have to deal until it subsides and then get back at it again until the next flareup.

Sounds like sciatic, but let's see what doctor dogood says.

Yep that's what's getting pinched.

 

[davegmb]

Sorry about the back situation O, maybe ease up on the deads for a while. I remember reading Dave Tate saying he cant believe people deadlift every week, think he said he did it every two weeks.