Evolution

[IslandGirl]

Yo! Just trying to catch up on everyone's logs. I feel left out in the dust. Booo!

 

[davegmb]

so looks like your getting back into it O, try not to rush it though, i know its tempting

 

[omerta2010]

Hey IG, sounds like you've had a crazy summer. Good luck in Vegas.

 

[omerta2010]

Back to it. Still using going semi light.

Squats:
245x6
245x6
245x6
245x5

Step Ups:
35'sx10
35'sx10
35'sx8

Leg Ext:
115x15 + 100x4
115x12 + 100x4

Barbell Curls:
100x5
100x4
90x5
90x4

Rope Curls:
85x14 drop 70x4
85x11 drop 70x4
80x9 drop 70x4

the ultimate test will be to get to the gym all 4 days, last couple weeks started great and would make it mon and tues and then get busy at work and skip the rest.

Also re-starting the CKD diet today as well. Even though eating like crap lately still managed to get down to 244, I need more structure and will probably not have as many stomach issues.

 

[omerta2010]

so looks like your getting back into it O, try not to rush it though, i know its tempting

Hi Dave, how was the vacation?

The hardest one will be doing deads on thursday (I need to conquer my fear again). Well that and the frustration that I still can't do any ab stuff yet, the movement to the front still causes the bulged disc to cause pain.

 

[juggernaut]

Hi Dave, how was the vacation?

The hardest one will be doing deads on thursday (I need to conquer my fear again). Well that and the frustration that I still can't do any ab stuff yet, the movement to the front still causes the bulged disc to cause pain.

O, take a video of your form for the deads. I'd like to see how it looks-that might be a factor in this.

 

[omerta2010]

I'll see if I can borrow somebody at work's cam since I only have the one on my phone which sucks.

 

[juggernaut]

Just a shit video to assess side form. I really just want to the side profile.

 

[omerta2010]

Pullups - (Alternating between wide and close grip)
-70x5
-70x4
-80x4
-80x4

Hi-Hammer Rows
200x10
230x7
230x6

Barbell Bench
185x5
185x5
185x3
175x4

DB Flat Bench
60's x 8
60's x 7
60's x 6

Seated Calf Raises
135x15
135x12
135x12

 

[omerta2010]

T NATION | Training Lab LiVESPILL

 

[omerta2010]

damnit they need to tour over here in the US again.

YouTube Video

YouTube Video

 

[omerta2010]

fuck just checked facebook. They are touring.

Wish rex was still touring with them but, they are still awesome live.

 

[davegmb]

Holiday was great thanks, back work now tho doh!

 

[Burner02]

Big O!
Howzit hangin!

 

[juggernaut]

T NATION | Training Lab LiVESPILL

what the fuuuuuck????????

 

[omerta2010]

what the fuuuuuck????????

I thought it was rather hilarious. I like Wendlers sense of humor.

That or maybe it's my lack of fucking carbs.

 

[omerta2010]

not bad burner, looks like your focus has stepped up a notch.

This is my first true week back.

 

[juggernaut]

not bad burner, looks like your focus has stepped up a notch.

This is my first true week back.

Welcome back big guy!

Wendler is a funny sonofabitch. He posts some crazy shit on FB too.

 

[omerta2010]

yesterday

Deads
225x6
225x6
245x6
245x6

Good Mornings (really easing back into these)
45x12
65x10
65x10

Seated Hamstring Curls (RDL's caused pain on the first rep even with just the bar)
130x10 +115x3
120x10 +105x3

Close Grip Bench
140 x 6
140 x 6
140 x 5
140 x 4

French Press
60x15 +50x3
60x13 +50x3
60x10 +50x4

Gym was packed so since we aren't supposed to have camera's in there, I hid the phone. Don't know why but we have all of a sudden gotten more women in the weight room. Now they just need to learn to watch were they are walking. Once almost tripped over the bar when I was getting a plate for my deads.

 

[omerta2010]

Facepulls:
120x15
140x15
140x11

Military Press
115x6
125x6
125x4
115x5

Leaning DB Raises
15's x 12
15's x 12
15's x 10

Standing Calf Raises (easing back into these)
270 x 15
270 x 15
270 x 15
270 x 15

Kelso Shrugs:
70/side x 15
85/side x 15
85/side x 15

Kelso shrugs feel really weird, but I'm very sore. I like the soreness combination between the face pulls and the kelso shrugs. Like a full middle of the back pump.

 

[omerta2010]

Welcome back big guy!

Wendler is a funny sonofabitch. He posts some crazy shit on FB too.

Yep that's were I got the link from.

and thanks, first week back managed all 4 days, plus stuck to the CKD the whole time to.

Next week I'm hoping my sleep paterns get better. Averaged 3 hrs of sleep every night. But things should settle down soon.

 

[danceswithwolves]

I'm going to ramble and start tracking my diet and cardio as I go from 260 to 200.

Tyler Durton (Fight Club): "You have to know the answer to this question! If you died right now, how would you feel about your life? "

My ultimate goal is to answer with "awesome" but I know I have a long way before I can.

do your thing every mile begins with that 1st step

 

[jagbender]

Yep that's were I got the link from.

and thanks, first week back managed all 4 days, plus stuck to the CKD the whole time to.

Next week I'm hoping my sleep paterns get better. Averaged 3 hrs of sleep every night. But things should settle down soon.

CKD is hard to stick with, been there done that BUT it does work!

Good luck and look forward to carb day!

 

[danceswithwolves]

I'm going to ramble and start tracking my diet and cardio as I go from 260 to 200.

Tyler Durton (Fight Club): "You have to know the answer to this question! If you died right now, how would you feel about your life? "

My ultimate goal is to answer with "awesome" but I know I have a long way before I can.

Sounds like you are well on your way

 

[danceswithwolves]

Was a pretty good weekend.

Friday: Step Mill 65 Minutes Intervals alternating 3 to 5
Saturday: Step Mill 60 Minutes Level 3

stepmill is my favorite cardio equip

 

[danceswithwolves]

Monday 5/17/10:
Step Mill: 60 minutes level 4

Food:
1 x Detour Low Sugar Protein Bar
1 x Can Albacore Tuna w/Mayo
1 x protein shake 50g protein no sugar.

Will update as I eat more.

sounds great

 

[danceswithwolves]

I'm trying to eat something every 3-4hrs.
So the bar was breakfast on the way to work.
Protein Shake was a betweener
Then tuna for lunch.

I'm experimenting with protein powders but the current batch is the Syntrax Nectar, I put a shaker in the freezer for a couple hours to get the water ice cold and it ends up tasting almost like a slushe. (bad spelling)

I used to really like isopure when I was watching my carbs, but this is much more affordable.

4 hours might be a little long unless you are not at all hungry

 

[danceswithwolves]

Finished yesterday's food with:

Another protein shake 50G, sipped on this for about an hour.
1 x can of chicken with mayo and pesto

and that was it for yesterday.

Today at the gym did 60 minutes step mill on interval level 4

Started taking Redline Hardcore Ultra today, took 2 before the gym and sweat more than I can remember. I had been taking the Ultra 6 Black and at least the sweating and focus wasn't the same as it was today. I'll keep my opinion going on this.

Food:

Breakfast:
1 x low sugar detour protein bar
1 x protein shake 50g
2 x tuna with mayo, I'll nibble on this throught the afternoon to help keep the hunger down. for some reason I'm really hungry today.

Good

 

[omerta2010]

243 today, so even though I've been struggling getting to the gym or even eating right at least I haven't taken any steps backward.

Have hit the gym 4 times this week with little to no back pain. Still using way submax weights on some exercises but it's a start.

 

[davegmb]

So does this mean the backs good now?