Evolution

[omerta2010]

Time to catch up on these:

Assisted Pullups:
Triple drop: (-110,-120,-130) x 5+5+5, 5+5+4, 5+4+4
Hammer ISO Row:
Triple drop: (220,210,200) x 5+5+5, 5+5+4, (210,200,180) 5+5+5
Close Grip Pulldown:
Triple drop: (130,120,110) x 5+5+5, 5+5+5, 5+5+5
Straight Arm Pulldown:
80 x 20,15,15
Facepulls:
120 x 20,15,15
Kelso Shrug:
100/side x 15,15,15
Cable Curls:
65 x 20,15,15

 

[omerta2010]

Deadlifts:
315 x 5,5,5,5,5
Good Mornings:
125 x 5,5,5,5,5
Weighted Hip Thrusts:
135 x 5,5,5,5
Hyperextensions:
BWx15
Seated Leg Curls:
105x20

 

[omerta2010]

Cycle 3, Week 1, Day 2:

Incline Bench:
165 x 5,4, 155 x 5, 135 x 5,5
Military Press:
95 x 5,5,5,5,5
DB Flat Bench:
65x 5,5,5,5,4
Leaning Side Laterals:
20 x 20
Cable Flyes:
55/side x 15
Rope Overhead Extension:
95 x 18

 

[omerta2010]

Cycle 3, Week 2, Day 1:

Squats:
225 x 10,10,10,10
Step Ups:
35's x 10,10,8,8
Leg Press:
450 x 10,10,10,10
Bench Jumps:
BW x 20,20
Leg Extensions:
115 x 18,13
Seated Calf Raises 3 sec pauses:
100 x 15,15,13

 

[x~factor]

Very solid workout!

 

[IslandGirl]

Yo! How was your weekend? What did you do?

 

[davegmb]

How long you going to run this program for o?

 

[omerta2010]

5 more weeks it's supposed to be 4 x 3wk cycles.

I really like this program though, I've definately grown since I'm down about 15lbs from when I was doing 5/3/1 but measurements are the same.

I'm considering doing a couple cycles of 5/3/1 to finish off the year, and then do another round of this next year.

This program is like a gauntlet that definately pushes me.

 

[omerta2010]

Yo! How was your weekend? What did you do?

Just family stuff before it starts to cool off, then sunday cried in my beer watchin the Raiders trainwreck that was last sundays game.

How was yours?

 

[omerta2010]

Very solid workout!

Thanks, tryin to stick to the program better this cycle, last one I goofed up the second week.

 

[trapzilla]

Nice looking workouts O. Really liking that back workout. Got my little black cogs turning now.

 

[IslandGirl]

Just family stuff before it starts to cool off, then sunday cried in my beer watchin the Raiders trainwreck that was last sundays game.

How was yours?

Busy! We had a show here and our Team competed. 11 athletes. We took home several 1st place trophies and couple 2nd-5th. Won the Team Award!

Hung out with IFBB Pro Hidetada Yamagishi. He came to Cheesecake Factory with our team after the show. And we took him to the airport on Sunday.

Back to DC training yesterday. Love it!

 

[omerta2010]

Nice looking workouts O. Really liking that back workout. Got my little black cogs turning now.

w/b, the volume on Gaz's program is cool, big change from how I had been lifting.

 

[omerta2010]

Busy! We had a show here and our Team competed. 11 athletes. We took home several 1st place trophies and couple 2nd-5th. Won the Team Award!

Hung out with IFBB Pro Hidetada Yamagishi. He came to Cheesecake Factory with our team after the show. And we took him to the airport on Sunday.

Back to DC training yesterday. Love it!

Your team seems to be doing awesome.

Are you a part of that other show in a couple weeks or will just some of your team be competing?

 

[omerta2010]

Cycle 3, Week 2, Day 2:

Pullups:
-110 x 10,7,-120 x 8,7
Hammer ISO:
210 x 10,8,200 x 8,8
CG Pulldown:
110 x 10,10,10,8
Stiff Arm Pulldown:
90 x 20,15
Facepull:
100 x 20,15
Kelso Shrug:
100 x 20,20
Cable Curls:
70 x 20,15

 

[omerta2010]

Cycle 3, Week 2, Day 3:

Deads:
275 x 10,10, 9,9
Good Mornings:
125 x 10,10,10,10
WHT:
135 x 10,10,10,10
Hypers:
BW x 13,12
Seated Leg Curl:
115 x 18,15

 

[omerta2010]

Cycle 3, Week 3, Day 1:

Flat Bench (Incline has been causing shoulder pain):
Triple drop: (175,155,135) x 5+5+5, 5+5+4, (165,155,135) 5+4+4
Military Press:
Triple drop: (85,75,65) x 5+5+5, 5+5+5, 5+5+5
DB Incline Bench:
Triple drop: (55,45,35) x 5+5+5, 5+5+5, 4+4+4
Leaning Side Laterals:
15 x 15,12,10 x 15
Cable Flyes:
35/side x 20,15, 15
Rope Overhead Extension:
75 x 18 ,15, 15

 

[omerta2010]

So decided to compare measurements to pre-back issues:

Numbers don't do the change in the mirror justice but it's a one to one comparison so here goes. Plus this is only my 9th week truely lifting after the long recovery.

5/15/2011
Weight: 258
Neck: 17
Bicep: 17.5
Forearm: 14.5
Waist (relaxed) 45
Waist (flexed) 42.5
Thigh: 25.75
Calf: 17.5

10/31/2011
Weight: 245
Neck: 17
Bicep: 17.5
Forearm: 14.5
Waist (relaxed) 44.5
Waist (flexed) 41.5
Thigh: 26
Calf: 17.25

 

[davegmb]

How tall are you o?

 

[omerta2010]

6ft

 

[juggernaut]

So decided to compare measurements to pre-back issues:

Numbers don't do the change in the mirror justice but it's a one to one comparison so here goes. Plus this is only my 9th week truely lifting after the long recovery.

5/15/2011
Weight: 258
Neck: 17
Bicep: 17.5
Forearm: 14.5
Waist (relaxed) 45
Waist (flexed) 42.5
Thigh: 25.75
Calf: 17.5

10/31/2011
Weight: 245
Neck: 17
Bicep: 17.5
Forearm: 14.5
Waist (relaxed) 44.5
Waist (flexed) 41.5
Thigh: 26
Calf: 17.25

Nice job

 

[omerta2010]

Thanks man, I think if I can add in cardio on my non lifting days I should be able to trim that up much faster.

 

[omerta2010]

Cycle 3, Week 3, Day 2:

Squat:
Triple drop: (255,245,225) x 5+5+5, 5+5+5, 5+5+5
Step Ups:
Triple drop: (35's, 25's, BW) x 5+5+5, 5+5+5, 5+5+5
Leg Press:
Triple drop: (460,410,360) x 5+5+5, 5+5+5, 5+5+4
Bench Jumps:
BW x 20,20,20
Leg Extensions:
115 x 15,14, 110 x 15
Donkey Calf Raise Machine:
140 x 20 ,20, 15

 

[davegmb]

So how do you feel about the new measurements, what where you expecting?

 

[omerta2010]

for being down the weight I'm happy that the numbers are back to were I left off when I got injured. Guess with the new definition and just looking bigger in the mirror felt a little disappointing that I hadn't increased.

But the program works and works great, down in weight, and gained back all the size I'd lost in 9 weeks.

 

[juggernaut]

The program is pretty sick in the way it works, right?

 

[x~factor]

for being down the weight I'm happy that the numbers are back to were I left off when I got injured. Guess with the new definition and just looking bigger in the mirror felt a little disappointing that I hadn't increased.

But the program works and works great, down in weight, and gained back all the size I'd lost in 9 weeks.

Can't really ask for more than that.

 

[Gazhole]

Great measurements buddy! Glad you enjoyed the program

You starting the 5/3/1 now? Whats the plan?

 

[katt]

just read you're a Raiders fan?? That's MY team! ha ha... at least they are doing better this year

toh is a Steelers fan, so we have quite a rivalry in da house....

 

[omerta2010]

Great measurements buddy! Glad you enjoyed the program

You starting the 5/3/1 now? Whats the plan?

Thanks, not as impressive as yours but will start the strategic carbs like you and Jugg's soon.

I still have 1 more week of the getbodybuilding, and then over thanksgiving week I'll probably just do cardio and get my final 5/3/1 squared away. I want to read through my pdf's this weekend and see what accessory work I want to do. And put the plan in here to get opinions.