Evolution

[x~factor]

reminds me of my old gym.

lololol

 

[juggernaut]

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

Holy volume!! Dude, I think I'd vomit by the end. But, I looooooove deads, so yeah I can see where it would be a great lift to do.

 

[omerta2010]

Anybody else feel like a crack addict about missing the gym when that can't get there for a week and a half?

Tomorrow I'm gonna go as soon as I get home.

 

[Nightowl]

I don't think Crack head is it, but the guilt trip is on motion. I loved your leg curls, and may enter your door there, but you have me with your deadlifts. Great job!!!!!

Safe trips!

 

[JerseyDevil]

Did you make it?

 

[omerta2010]

Did you make it?

Nah that's the one thing I don't like about this small private family owned gym. They close at 8 every night.

But went this morning and forgot all my stuff in the garage since I didn't ant it in the car in long term parking. So went with a "let's do whatever I want without the weightbelt"

So today was:

Hammer Incline
DB Flat Bench
Hammer Hi Iso Row
Pullups (with bands)
Facepulls

Then 30 minutes on the treadmill.

Overall a good transition to get back into it. Might go do some deads and squats tomorrow but we'll see.

Have a rather large "to do" list for house over the weekend so might not fit into the plan.

Next week = get back to the getbodybuilding routine, phase 3.

 

[omerta2010]

I don't think Crack head is it, but the guilt trip is on motion. I loved your leg curls, and may enter your door there, but you have me with your deadlifts. Great job!!!!!
Safe trips!

The trip went well, not much sleep but everything else was better than expected.

If you have access to it, I'd recommend alternating workouts on the leg curls between the seated and lying.

And thanks on the deads. Can you tell they are my favorite exercise?

Hitting the gym has become such a part of what I do and my health that I actually want and crave it when I start missing.

Heck today I was almost thinking about starting 5/3/1 again next week because that is a 4day a week program, and the first week of this new program is only 2. Sometimes I can be my own worst enemy.

 

[x~factor]

Anybody else feel like a crack addict about missing the gym when that can't get there for a week and a half?

Not quite a crack addict but I do feel guilty for not going or feel like I'm just being lazy.

 

[Nightowl]

The trip went well, not much sleep but everything else was better than expected.

If you have access to it, I'd recommend alternating workouts on the leg curls between the seated and lying.

And thanks on the deads. Can you tell they are my favorite exercise?

Hitting the gym has become such a part of what I do and my health that I actually want and crave it when I start missing.

Heck today I was almost thinking about starting 5/3/1 again next week because that is a 4day a week program, and the first week of this new program is only 2. Sometimes I can be my own worst enemy.

Now that is devotion. I am getting my only sights with free weights, and boy did I feel it. I have my workout partner for the weekend gig coming, and going to get my other for the two other days shortly. We've lost contact, because it has been all around the school issues.

Yeah, I can tell about your favorite! You sound devoted, and that is a great crave! Good luck, sorry about the sleep pattern, as that is truly a bad area to be in with then wanting to have those hard workouts. I know them lately, but won't quit.

 

[omerta2010]

Now that is devotion. I am getting my only sights with free weights, and boy did I feel it. I have my workout partner for the weekend gig coming, and going to get my other for the two other days shortly. We've lost contact, because it has been all around the school issues.

Yeah, I can tell about your favorite! You sound devoted, and that is a great crave! Good luck, sorry about the sleep pattern, as that is truly a bad area to be in with then wanting to have those hard workouts. I know them lately, but won't quit.

Oh you know how it goes. "I'll sleep when I'm dead!!"

I'm a huge fan of free weights and have based everything on those with machines for accessory movements whenever possible.

 

[MuscleGauge1]

Can't go wrong with a fight club quote....Always appropriate

 

[JerseyDevil]

Welcome home!

 

[davegmb]

Where's the workouts O?

 

[omerta2010]

sorry been crazy here at work, barely getting time to do anything other than pop in now and then. But here we go, this was the 2x week so you didn't miss out on much.

 

[omerta2010]

From monday:

Week 7 Day 1: Deads
Deads:
315 - 5,5,5
325 x 5
335 x 5

Good Mornings: (felt odd last time so was careful and worked my way up in weight)
95 x 5
115 x 5
135 x 5
145 x 5
155 x 5

Barbell Hip Thrusts:
185x 15

Seated Leg Curl:
95 x 15

Donkey Raises:
340 x 18,14,12

 

[omerta2010]

Thursday:
Week 7 Day 2: Bench
Incline BB Bench:
145 x 5,5,5,5
155 x 5

Military Press:
105 x 5,5,5,5
115 x 5

DB Flat Bench:
70'd x 5,5,5,5,5

Leaning Side Laterals:
15 x 20

Cable Fly's:
60/side x 13

Tate Press:
35's x 16​

 

[davegmb]

A 155lbs good morning is strong stuff, have you seen how heavy premier goes on them?

 

[JerseyDevil]

GMs are hard!

 

[omerta2010]

A 155lbs good morning is strong stuff, have you seen how heavy premier goes on them?

Yep he's a freak.

GMs are hard!

For me after the back issues, they are more safe than SLDL's which were my prefered. Only catch is if I lose tightness in my core in the slightest I need to call the set or end up tweaking the discs. something I'll have the rest of my life, at least I've figured out what the indicators are.

 

[omerta2010]

Alright cold is almost gone and I can inhale without coughing, time for squats tomorrow.

If I don't post tomorrow somebody send a wheelchair.

 

[omerta2010]

Week 8 Day 1: Squats
Squats:
265 - 10,10,10,10

Single Leg Leg Press:
180 - 10,10,10,10

Box Jumps:
BW x 8 (started coughing up a lung so moved on)

Leg Ext:
150 x 12,12

Seated Calf Raise:
240 x 20,15,12​

 

[PreMier]

im sick too this week, fucking summer colds

 

[JerseyDevil]

I hate warm weather colds....

 

[omerta2010]

Week 8 Day 2: Back (new log book and forgot to write down the weights i was supposed to use so had to wing it a bit)
Pullups:
Green Band - 10,9,7,7

Hammer Hi Iso Row:
230 - 7
220 - 7
200 - 8,8

Hammer ISO Rows:
200 - 10,10
190 - 9
180 - 8

Close Grip Pulldown:
140 - 9,7
130 - 7,6

Facepulls:
160 - 18,15

Kelso Shrugs:
140 - 15, 13

Donkey Raises:
340 - 20,13
320 - 15​

 

[x~factor]

Do you sometimes do one arm at a time for the ISO Rows?

... also, just curious.... what's with the

?​

 

[omerta2010]

Nope, was thinking about trying that as an accessory next round of 5/3/1 for a change of pace.

and I have no f'n clue about the indent. I usually cut and paste a previous workout and then edit the numbers, looks all good in the edit window and then it comes out with indent.

Kind of annoying actually. Maybe I just need to do a txt doc on my desktop to cut and paste out of.

I'm kinda anxious for the 5/3/1 again. 4 more weeks of this program first.

 

[JerseyDevil]

Must mean you are an "indentured servant"..... Oh, that was bad. Sorry.

 

[omerta2010]

Glad your about to start your day job because your standup need more work.

 

[davegmb]

Have you seen much growth in your calves? My thighs have gotten bigger but my calves tend to look more muscular without actually physically getting bigger if they makes sense.

 

[omerta2010]

Nah they stay pretty close to the same size, but have the same symptoms your talking about.

I need to get serious with them though, because they were always big but now that my legs are growing they need to put on some new size.