Evolution

[ihateschoolmt]

Nice looking work out feels good to be back in the gym I bet.

 

[omerta2010]

Yeah it's amazing the difference in attitude and everything when I am hitting the gym vs missing more than a few days.

I missed the DOMS.

 

[omerta2010]

Just catching up in here of all that I missed the last month! I think I need cliff notes. Miss you!

Omerta's last month the short version:
1. discs pinched and flaredup nerve down leg
2. got mri waiting for results to see if it was truly a flareup or if I've managed to make my problem worse.
3. 3 weeks off
4. I'm back at it doing light weights and work on form until all the pain is gone.

You need to get your journal going again, with all these comps it would be fun to see how your training for the new look your going to go into vegas with.

 

[juggernaut]

Yeah it's amazing the difference in attitude and everything when I am hitting the gym vs missing more than a few days.

I missed the DOMS.

Did you get all asshole-ly?

 

[omerta2010]

Exactly, normally I'm an asshole, but it's bumped up by probably a factor of 1000. I also tend to lose my "professional" filter when dealing with people at work.

 

[juggernaut]

whats a professional filter? I've never seen or heard of this.

 

[omerta2010]

Oh you know. The don't rock the boat and follow along with the rest of the company like a good little soldier.

When I lose the filter, I speak my mind and don't filter any of my opinions about anything or anybody in meetings or just chatting.

I'm sure you do it with a few clients, and maybe business partners or employees.

 

[omerta2010]

So I have a bulging disc that's squeezing the nerve at L5. Gonna have to keep easing back into the gym.

 

[x~factor]

Assisted pullup machine. says -90 but it's probably more like 60, but this way I remember were I put the pin in. I know at 60, it's really 30.

Someday I'll standard ones.

Oh man, I hate those things. I think it makes it harder than it is. Have you tried just using the standard bar? I bet you could do the same amount of reps or close to it.

 

[juggernaut]

Oh you know. The don't rock the boat and follow along with the rest of the company like a good little soldier.

When I lose the filter, I speak my mind and don't filter any of my opinions about anything or anybody in meetings or just chatting.

I'm sure you do it with a few clients, and maybe business partners or employees.

Clients yes. I've kicked a client out of my gym because she was crying like a baby. I warned her once and then told her to get out and that I had enough.
Business partner; he knows how I am and I do a have an asshole button that can get pushed easily. He doesnt push it, but knows how to bring me back to sanity.
Employees-now you'll think I'm fucked up: My mom was working for me for a while. I thought it was the worst thing I could do. She drove me up a wall and really, I couldnt do anything. It's my mom! One day, I blew up, and we didnt talk for two months! Sucked. My mom is a loving lady, but I just can't work with her.

 

[omerta2010]

I could never work with family. For pretty much the issue you had because I know eventually it would come to that.

Even growing up for summer jobs, anytime I was working for relatives the experience always sucked ass.

 

[omerta2010]

Anybody else have issues with diet when your not able to hit the gym. I've managed to not gain but also not lose any these last 2 weeks.

Enough feeling sorry for myself about the back and time to just deal and get in there on monday. Dr said as long as I can handle the pain to just not go to heavy and eventually it'll be better.

//end rant-whine

 

[juggernaut]

cut the bullshit. Get back in the gym beeatch!

 

[omerta2010]

Thinking about this setup for the 5/3/1, go for size and some strength:


Monday Military Press (5/3/1)
• MP drop from last set of above for 10-15 (all MP superset with chin-ups)
• Corner Press - 5x10
• Barbell Curls - 5x10
• Superset (Facepull, and leaning DB Lateral) 3x10
• Seated Calf Raises 3x12-15

Tuesday Deadlift (5/3/1)
• GM - 4x10
• Hammer Rows Flat - 4x10
• Step-Up - 4x12
• Standing Ab cable crunch - 3x8-10
• Side Bends - 3x8-12

Thursday Bench Press (5/3/1)
• Bench drop from last set above for 10-15 (all bench sets superset with chin-ups)• Incline Bench - 5x10
• Hammer Hi Rows - 5x12
• French Press - 100 reps
• Facepulls - 100 reps

Friday Squat (5/3/1)
• Squat drop from last set above for 20
• Leg Press – 4x10
• Back Raises - 4x10
• Standing Calf Raises - 4x4-8
• Hanging Leg Raises - 3xFail

Going to stick with CKD as well.

 

[juggernaut]

why 100 reps for the french press?
I would reconsider the amount of volume you're doing. Simply put it will take longer to recover. Unless, that is, if you're bulking. I did a size routine with BGB as my template and just used the 4 day split provided by Wendler. It was a sort of hybrid of the two. Gained pretty decent size in the time I used it. Essentially, use the first exercise as 531, the second can go to 4x8, a third (optional for the weaker areas) would be 3x12.

 

[omerta2010]

On the 5/3/1 for size Wendler had 100 reps cable pressdowns but those always hurt my elbow and shoulders in time so thought french press.

I felt while the back heals the weights will have to be more mid range to hit the high reps. Plus it seem the massive volume in Gaz's routine is working well for you.

I'm totally open playing with this as I at best case wouldn't start it until next week. This week I'll be doing the one you gave me to get back into it.

 

[Burner02]

cut the bullshit. Get back in the gym beeatch!

again...where is the 'like' button?

 

[omerta2010]

FYI went today and hurt like fucking hell but made it through.

It's like they say "life's a bitch" hahahah

juggernaut, care to make me an alternate workout for gaining some mass while on the CKD.

Part of me think Gaz's would also be an alternate to my one above, but I'd have to substitue a few things just because of the back issue so not sure if it would be the same.

 

[juggernaut]

O, in all seriousness, try Gaz's getbodybuilding routine. It's amazing. Of course there would be substitutions on account of your injuries and limits. Try and write a routine that you can feel comfortable with. Read the article though, it will help. Here's the link:

getlifting.info » The GetBodybuilding Training System

 

[omerta2010]

Squats:
135x10
155x10
175x10
195x10

Step Ups:
BWx10
15'sx10
20'sx10

Leg Ext:
85x13 Drop 70x7
100x13 Drop 85x6

Barbell Curls:
65x6
85x6
85x5
85x3

Rope Curls:
80x11 drop 65x5
75x12 drop 60x4
70x12 drop 55x5

By the end I was wondering WTF I was thinking. But so far today the pain down my leg is no worse than yesterday.

Didn't lose as much strength as I expected which feels good.

Jugg's I'll write up what I can do on that program and see what you guys think. Thanks for the link.

 

[davegmb]

Nice comeback workout O

 

[omerta2010]

thanks dave, I'm pretty happy with it. It's kind of fun toying with my form on the squats with the lighter weight. Today I tried the low bar placement and it felt like I could get more depth than the regular version.

 

[juggernaut]

O, how tall are you?

 

[omerta2010]

6ft even

 

[juggernaut]

I could never do regular (back) squats well. Front squats, I get in the hole every time no matter what. The depth is so much better and my back doesnt twinge at all. It's almost as if tall people (I'm 6'2") are made to front squat.

 

[omerta2010]

It's so weird how your only 2 inches taller but I'm the opposite now days.

Back when I first started I couldn't squat worth a shit and my knee's would hurt constantly, but I could front squat no problem. But ever since I came back to lifting about a year ago now the regular squat feels great while I struggle like hell with front squats. Most odd part is the back feels worse doing the front squats vs the regular.

speaking of squats how are the legs after the last couple workouts?

OH yeah forgot to add 30 minutes treadmill after the workout. Planning to do that 5/week until I start the new program.

 

[davegmb]

thanks dave, I'm pretty happy with it. It's kind of fun toying with my form on the squats with the lighter weight. Today I tried the low bar placement and it felt like I could get more depth than the regular version.

I tried fornt squats for the first time today with baby weights but really liked them

 

[omerta2010]

went wed and thurs and will go tomorrow.

Things are all jacked up here at work so I'm not going to arround as much or consistently for a little while here.

 

[juggernaut]

Legs always hurt after the workouts since starting Gaz's routine. I love it.

 

[Curt James]

Exactly, normally I'm an asshole, but it's bumped up by probably a factor of 1000. I also tend to lose my "professional" filter when dealing with people at work.

Btdt!

whats a professional filter? I've never seen or heard of this.

(points sarcasometer directly at juggernaut)

beep beep BEEP BEEP BEEEEP!!!!