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Evolution

Muscle Gelz Transdermals
IronMag Labs Prohormones
That's were I got my first rounds when I came back before I bought the book. And then I received alot of advice from Gaz, Juggernaut, as well as many of the other who read my journal.

To make it easier to talk about here's what it was:

Monday:
Military Press - 5/3/1
Military Press (BBB) ??? 5 x 10
Face Pulls ??? 3 x 10
Kelso Shrugs ??? 2 x 15
Tate Press = 3 x 15
Cable OH Ext ??? 3 x 15


Tuesday:
Deads - 5/3/1
Deads (BBB) ??? 5 x 10
Good Mornings ??? 3 x 10
Back Ext/GHR ??? 2 x 10
Donkey Raises ??? 3 x 15

Thursday:
Barbell Bench - 5/3/1
Floor Press(BBB) - 5 x 10
Incline DB ??? 3 x 10
Hammer High ISO ??? 2 x 10
Cable Curls ??? 3 x 15

Friday:
Squat - 5/3/1
Squat (BBB) - 5 x 10
LegPress ??? 3 x 10
DB Rows (Croc) ??? 2 x (As many as possible)
Seated Calf Raise ??? 3 x 15


The (BBB) are the boring but big sets, aka 5 sets of 10. They are the killer but I liked the simplicity of it.

On the accessories I stole part of it from the getbodybuilding routine I do as my alternate but at the same time chose a lot of it based on each having a carry over into the main lifts, ex that's what's why I added in the Tate press's.

I personally go to fail (or breakdown of form) on the last set of 5/3/1 compound exercises each week except deload. Wendler says that it is acceptable to stop 1-2 shy of fail, just don't puss out.

Do you have the spreadsheets?
 
oh yeah and I replaced the BBB of regular bench with floor press's for shoulder health, and it has made a big difference.

I'll be back to this template in about 8 more weeks, for another 4 rounds. :winkfinger:
 
No spreadsheets, yet.
If you want, you can check the bottom of the first page of my journal for a layout of what I'm going to do.
Pretty basic to start, just to get a feel for it.
 
I think every gym is missing something we'd like.
Previous gym had nothing like that and only one rack.
This one has plenty of racks, and a donkey calf raise machine, but no seated calf raise so I have to rig something up.

On the Prowler it reminds me of working on the farm growing up, pushing equipment around was always a pain in the ass.
Just in the little bit I started with it yesterday had my lungs burning more than an hour on the step mill. I don't know why it's taken off all of a sudden though.
 
The seated calf raise one is easy. Just take two dumbbells place them on top of your knees as you sit and perch your front foot on a small heighted block or stand. Remember, with the seated, you want to do higher reps, simply because of the way the fibers are designed. Shoot for 3-4 sets of 12-20 reps. Stretch and pause at the top for a moment.
 
It's easy but it's annoying holding 120lb dumbells with no padding on your knee's. The latest I've been doing is putting the pads on the smith rack and using the block and doing it that way and at least then I don't end up black and blue and looking like somebody hit me with a pipe right above the knee.

It's just one of those little annoyances, I love my gym though. In the mornings alot of times it's just me and the receptionist so I can crank up some metal and never ever have to wait for any equipment.

Things going good with your prep?
 
Looks like a great routine Been trying to find a decent local gym until I get room for my equiment.

in a 1 bedroom apartment for a few months until I settle
 
Week 6 Day 2: Bench
Incline BB Bench:
(145,135,125) - 5x5x5
(145,135,125) - 5x4x4
(135,125,115) - 4x4x4

Military Press:
(95,85,75) - 5x5x5 - 2 sets
(95,85,75) - 5x4x5

DB Flat Bench:
(60's,55's,50's) - 5x5x5 - 3 sets

Leaning Side Laterals:
15 x 15,15,12

Cable Fly's:
50/side x 20,13,13

Tate Press:
35's x 12, 25's x 15,15

Step Mill: 30 minutes​
 
omerta2010 said:
Week 6 Day 2: Bench
Incline BB Bench:
(145,135,125) - 5x5x5
(145,135,125) - 5x4x4
(135,125,115) - 4x4x4

Military Press:
(95,85,75) - 5x5x5 - 2 sets
(95,85,75) - 5x4x5

DB Flat Bench:
(60's,55's,50's) - 5x5x5 - 3 sets

Leaning Side Laterals:
15 x 15,15,12

Cable Fly's:
50/side x 20,13,13

Tate Press:
35's x 12, 25's x 15,15

Step Mill: 30 minutes​
Click to expand...
I like this workout. Change of pace for you.....
 
Yep the getbodybuilding program is definately high volume which I like as a change of pace from the 5/3/1 and gives me a chance to recover from the heavy weights and still try to grow.

DOMS has set in from yesterday and I'm hurting like crazy this afternoon, can't wait to get home and use the foam roller.

I am jealous of you though, pisses me off I can dead crazy weights but bench sucks royal monkey balls, while your only 8 months off of surgery and already kicking my ass on bench.:pissed:
 
Week 6 Day 3: Squats
Squats:
(275,255,235) - 5x5x5 - 3 sets

Single Leg Leg Press:
(250,230,180) - 5x5x5 - 3 sets

Box Jumps:
BW x 20,20,20

Leg Ext:
140 x 15,12,12

Seated Calf Raise:
230 x 20,18,17
 
davegmb said:
You going to be posting any pics anytime soon considering even I stepped up to the plate?
Click to expand...

:geewhiz: Sorry not a pandora's box that I want to open for personal reasons.
 
So I have a dilema, the week after next I need to go to another division for discovery on how we are going to begin distributing there product. But I don't really want to start the next microcycle and then skip a week in the middle.

So I'm thinking either:
1. redo this last week (even though I hurt like hell at the moment)
2. The 5/3/1 week from the last cycle.
3. ??????????

Any input would be appreciated.
 
Week 6 Day 4: Back
Pullups:
(BW,Purple,Green) - 2x5x5
(BW,Purple,Green) - 2x4x5
(BW,Purple,Green) - 1x4x4

Hammer Hi Iso Row:
(240,220,200) - 5x5x5 - 2 sets
(220,200,180) - 5x5x5

Hammer ISO Rows:
(220,200,180) - 5x5x5 - 3 sets

Close Grip Pulldown:
(150,140,130) - 5x4x4
(130,120,110) - 5x5x5 - 2 sets

Facepulls:
160 x 15,13,11

Kelso Shrugs:
140 x 14, 130 x 14,13

Cable Curls:
105x12,10,10​
 
Thanks guys, that's the direction I've been leaning. Even though at the moment I think I need to steal a walker to get out to the car after work. :roflmao:
 
omerta2010 said:
Thanks guys, that's the direction I've been leaning. Even though at the moment I think I need to steal a walker to get out to the car after work. :roflmao:
Click to expand...

DOMS kicking in! I have had to go high rep lighter weight due to the fitness center. funny thing I SEE more shape in my arms
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
omerta2010 said:
I am jealous of you though, pisses me off I can dead crazy weights but bench sucks royal monkey balls, while your only 8 months off of surgery and already kicking my ass on bench.:pissed:
Click to expand...
???? Why? I am equally jealous. A pull of 405 for me is like a world record. That is practically warm up weight for you!

I think I told you this before.... I worked out for years before I could do 205 for a single. One well meaning person at that time, told me "dude, you should just give up on barbell bench since it's not working for you. Focus on militaries and DB presses instead". His reasoning was since I had worked out for years and couldn't do 225 for a single it was a lost cause..... Well it took several years but at my best I did 225 x 11 (and that was before trying steroids). But, who cares? The goal is to look good, not how much weight you can lift.

At least for me anyway
 
Excellent points JD just sometimes it seems so out of proportion and gets on my nerves.

Didn't know you started the same way, I'll still try to catch up to you though.
 
JerseyDevil said:
???? Why? I am equally jealous. A pull of 405 for me is like a world record. That is practically warm up weight for you!

I think I told you this before.... I worked out for years before I could do 205 for a single. One well meaning person at that time, told me "dude, you should just give up on barbell bench since it's not working for you. Focus on militaries and DB presses instead". His reasoning was since I had worked out for years and couldn't do 225 for a single it was a lost cause..... Well it took several years but at my best I did 225 x 11 (and that was before trying steroids). But, who cares? The goal is to look good, not how much weight you can lift.

At least for me anyway
Click to expand...

This gives me hope for my bench
 
Allergies are killing me, so gonna do 3 in a row and just skip the squats. That way I don't waddle around when I go over to the other division.
Take%20Back%20the%20Rack.jpg


Reminds me of my old gym.
 
Bridge to week off due to business trip:
Deads:
(305,285,265) - 5x5x5 - 1 sets
(315,295,275) - 5x5x5 - 1 sets
(325,305,285) - 5x5x5 - 1 sets

Good Mornings:
(145,135,125) - 5x5x5 - 2 sets

Seated Leg Curl:
90 x 20,15,12

Donkey Raises:
340 x 15,14,13
 
I had never done drop sets that heavy before, things went nice and solid but by the end of that last set I was winded and feeling like I was gonna puke.

Think I need to raise my weigths for the next two microcycles though.
 
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