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Evolution

omerta2010 said:
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. :thumb:

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.
Click to expand...

:bow: :bow: :bow: :bow:

Legs and biceps is something unusual. :thumb:
 
I read somewhere (don't remember exactly where), but the split was torso/limbs. So one day was chest/back/shoulders and the other day was legs/arms.
 
trapzilla said:
I think i Did legs/bis once for a little while whislt i was doing Smolov and the results were quite nice
Click to expand...

Were you able to make it through the entire Smolov cycle? I've tried a couple of times, but by the end of the 3rd week, I've had it.
I was probably trying to do too much other stuff too. What was the rest of your workout like? Still your usual high volume?
 
juggernaut said:
It's easy: two body parts, completely unrelated. Strength is still there and there's no competition from any of the assisting muscle groups.
Click to expand...

Yep that's why you didn't get any complaints when you gave me this template. :thumb:
 
hows rehab O, you feeling 100% yet?

Ive been doing westside for skinny bastards program and its really enjoyable i reccomend it
 
Triple Threat said:
Were you able to make it through the entire Smolov cycle? I've tried a couple of times, but by the end of the 3rd week, I've had it.
I was probably trying to do too much other stuff too. What was the rest of your workout like? Still your usual high volume?
Click to expand...

I did yeah, added more like 50lbs than 100lbs i think.

Kept pretty much a similar volume but only hit each bodypart once a week.
 
juggernaut said:
When you hit the eight week mark, let me know. We'll change things.
Click to expand...

I've been to inconsistent, I'll start counting the 8 weeks once work settles down and I can hit it 4x a week again. Good part is the it's giving me time for the back to at least get better.

The good news is the weight is still at 250 even with all the stress and bullshit around this fucking place.
 
davegmb said:
hows rehab O, you feeling 100% yet?

Ive been doing westside for skinny bastards program and its really enjoyable i reccomend it
Click to expand...

I've read that program it looked pretty cool.

It's going to take a while to get this healed up, some days are better than others but overall it's slowly getting better. Just learning that once the pain hits to just go to some cardio. Each workout I just push it to that point then back off.
 
omerta2010 said:
I've been to inconsistent, I'll start counting the 8 weeks once work settles down and I can hit it 4x a week again. Good part is the it's giving me time for the back to at least get better.

The good news is the weight is still at 250 even with all the stress and bullshit around this fucking place.
Click to expand...

Do you look the same or better? How do your clothes fit?
 
Muscle definition is flat now which sucks, but clothes are considerably baggier and having to tighten the belt more every week.
 
So saw 245 today, and tomorrow I'm back hitting the weights. Back has improved so I should be able to make it through full workouts. Will continue slowly building the weights back up again over the next few weeks, just to play it safe.
 
omerta2010 said:
So saw 245 today, and tomorrow I'm back hitting the weights. Back has improved so I should be able to make it through full workouts. Will continue slowly building the weights back up again over the next few weeks, just to play it safe.
Click to expand...

Good Plan.


:winkfinger: 245!
 
Squats:
185x10
205x8
205x7
205x6

Step Ups:
20'sx10
20'sx10
20'sx10

Leg Ext:
100x12
100x10

Barbell Curls:
85x6
95x4
95x3
85x4

Rope Curls:
85x13 drop 70x4
80x11 drop 65x4
75x9 drop 60x5

I had planned on skipping legs for one more week, but was feeling good so figured WTF let's see how I hold up. :winkfinger:

My conditioning sucks ass, those step-ups had my huffing and puffing like I had smoked a pack a day for my whole life.

Feels good to have sore legs. :ohyeah:
 
...I still like the feeling of stepping off a curb and your legs almost buckles...
One day at a time, eh O!
 
living on sugar free energy drinks and beef jerky this week.

Averaging 3hrs of sleep, but I made it to the gym twice. Might try to do shoulders tomorrow if I can wake up.

Things are supposed to be settled down so should be able to get 4 next week. People are dropping like fly's around here, so had to make sure uppers know who gets the work done and at the same time make sure the company could still ship product.

I keep bringing my log book it and setting it on the desk and next thing I know I'm running out the door and doing more from home. :pissed:
 
x~factor said:
I hear ya. When you struggle to walk a flight of stairs, you limp up, one step at a time, your face is in pain, but in the back of your mind you're jumping up and down, high fivin'... success!!! LOLOL
Click to expand...


I used to have my home gym in the basement. Many a leg night my BIL and I crawled up the stairs.

flashback!
 
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