Evolution

[omerta2010]

Nice lineup of acts O. Did you like it?

Show was totally awesome,

Slipknot brought it with more energy than I've seen them with in years, plus they played almost the whole first CD which in concert is awesome.
Slayer for a change the sound guys didn't overdrive the system and sounded awesome, Mandatory Suicide had the place going. People were walking out thinking there was no way for Slipknot to top them.
Motorhead this was the first time seeing them and was totally impressed with Lemmy, can't understand a thing he says when talking to the crowd but songs were awesome, and hard to believe it's a 3 person group.

Anthrax headlined the second stage and I was really impressed with the way they worked the crowd into it, so many bands now seem to have lost that connection. And played a good mix of the old and new stuff.

Overall great weather, and a lot of killer music. For a change we're cooler than the east coast the last week or so.

 

[omerta2010]

5/3/1 - Round 1 Day 4 (Last Saturday)

Squats:
225 x 5
255 x 5
295 x 11

BBB Squats:
165 x 10
185 x 10,10,10
205 x 10

Leg Extensions:
160 x 10,10,10

DB Rows:
55's x 10
70's x 10,10

Seated Calf:
180 x 20
200 x 20
220 x 20

 

[omerta2010]

5/3/1 - Round 1 Day 5 - tired as hell 2.5 hrs of sleep but wasn't to bad

Military Press:
110 x 3
125 x 3
140 x 6

BBB Military Press:
75 x 10,10,10,10,10

Facepull:
180 x 10,10,10

Kelso Shrugs:
130 x 10,10,10

Tate Press:
40's x 10,10,9

OH Cable Ext:
105 x 10,8,7

 

[JerseyDevil]

You headbanger you

 

[omerta2010]

5/3/1 - Round 1 Day 6

Deads:
265 x 3
300 x 3
340 x 10

BBB Deads:
205 x 10,10,10
225 x 10,10

Good Mornings:
145 x 10,10,10

Seated Leg Curls:
115 x 10,10,10

Donkey Raise:
340 x 20,15, 12

 

[omerta2010]

You headbanger you

With all the crazy weather out east are you doing anything worth while for your middle of the week holiday.

 

[JerseyDevil]

Middle of week holidays are not as much fun as 3 and 4 day weekends. Probably just hang out, eat hot dogs, and watch some baseball

Dude.... 340 x 10 for deads is crazEE!

Have a great 4th

 

[x~factor]

^ agreed!

Donkey Raise: 340 x 20,15, 12

I forgot about this exercise... wish my gym had this machine!

 

[Pony]

Slipknot always plays the.first album and they consistently tear the fucking roof off doing so.

WTH is a donkey raise?

Sent from my LG-P999 using Tapatalk 2

 

[juggernaut]

Always found donkeys to be a pain in my back.

 

[omerta2010]

Old School Version:

Arnold Schwarzenegger - Donkey calf - YouTube

 

[omerta2010]

Slipknot always plays the.first album and they consistently tear the fucking roof off doing so.

True so true. I've seen them so many times I can't even remember them all but this time they just had about 10x the energy as the last few times I'd seen them.
Slipknot Mayhem Festival 2012 Surfacing live at Shoreline Amphitheatre.[HD] - YouTube

Slipknot Mayhem Festival 2012 Psychosocial live at Shoreline Amphitheatre.[HD] - YouTube

here are more:
69GlassJoe's channel - YouTube

 

[Nightowl]

That machine looks great, I will seek it out with my friend. I know he is new to this whole thing. Thanks!

O; your impressive with numbers!
are you going to Lamb of God in Sept here in SF?

 

[omerta2010]

Thanks NO,

I haven't decided if I'm going to hit the Lamb of God show. All depends on if the lead singers gets out of jail by then:
Lamb Of God Singer Remains Jailed, Manager Demands Release - Music, Celebrity, Artist News | MTV.com

And of course how the work/home situations are going. But if possible yes I want to go.

 

[omerta2010]

5/3/1 - Round 1 Day 7

Bench:
135 x 3
155 x 3
175 x 9

BBB Floor Press:
115 x 10,10,10,8,7

Incline DB:
55's x 9, 50's x 9,9

Hammer Iso Hi:
210 x 10,10,8

Cable Curls:
100 x 10,10,10

 

[juggernaut]

I cant go to concerts...they're past my lame ass bedtime.

 

[omerta2010]

I cant go to concerts...they're past my lame ass bedtime.

Sometimes I so hate having to grow the fuck up (and the responsibility that brings with it), used to be able to hit a couple concerts a week and not miss a beat.

Now one late one and I'm dragging ass all week, but I will not give in and surrender to father time.

 

[omerta2010]

Round 1 Day 8

Squats:
240 x 3
275 x 3
310 x 9 (hurt/pulled something in the inner thigh so couldn't get 10)

BBB Squats (went light since above and thought it was cramped but I was wrong):
185 x 10,10,10
205 x 10,10

Leg Extensions:
165 x 10,10,10

DB Rows:
70's x 10,10,9

Seated Calf:
ran out of time, and hurt to walk so left

sitting at my desk all day, it's gotten better and now the area isn't swollen anymore. Plus it doesn't hurt to walk anymore. that shit scares/pisses me off.

 

[JerseyDevil]

Sometimes I so hate having to grow the fuck up (and the responsibility that brings with it), used to be able to hit a couple concerts a week and not miss a beat.

Now one late one and I'm dragging ass all week, but I will not give in and surrender to father time.

Not only is it past my bedtime, I have hearing loss that was caused from my early concert years, and listening to music way too loud. For years I used to build my own loudspeakers and ran loud test tone sweeps for hours on end. I would listen to my system for hours at levels in the 90-105 dB range. Exposing myself to loud music now would just do further damage.... Yeah I could wear ear plugs, but that is like wearing a condom, lol.

It sucks getting old, but I am doing my best to stay as immature as possible (within reason of course)

 

[omerta2010]

what

 

[omerta2010]

5/3/1 - Round 1 Day 9

Military Press:
120 x 5
135 x 3
150 x 5

BBB Military Press:
85 x 10,10,10,8
75 x 10

Facepull:
190 x 10,10,8

Kelso Shrugs:
140 x 10,10,9

Tate Press:
45's x 9
40's x 10,8

OH Cable Ext:
105 x 10,10,8

 

[omerta2010]

5/3/1 - Round 1 Day 10

Deads:
280 x 5
320 x 3
360 x 7 (fuck, had more but that injury from squats came up again, did some research and thing it's a pulled groin) hurt like a bitch to put any pressure on my leg the rest of the day

BBB Deads:
215 x 10
225 x 10,10,10,10

Good Mornings:
hurt to much

Back Extensions:
BW x 10
BW+15 x 10,10

Seated Leg Curls:
120 x 10,8
110 x 10

Donkey Raise:
340 x 20,15, 12

 

[omerta2010]

don't know if i'm going to be able to do the 5/3/1 on squats on friday. but at least I can do chest tomorrow.

 

[JerseyDevil]

Sounds like you need to give it a rest for a few days.....

 

[juggernaut]

5/3/1 - Round 1 Day 10

Deads:
280 x 5
320 x 3
360 x 7 (fuck, had more but that injury from squats came up again, did some research and thing it's a pulled groin) hurt like a bitch to put any pressure on my leg the rest of the day

Ease off it. I wouldn't suggest any lower body work except calf work. Groin pulls can affect everything. Just my 2 cents. Rest, ice, compression and elevation. Epsom salts bathing at night also helps, plus some NSAIDS (Aleve works very well and lasts quite long, plus it cuts down on the inflammation). Mega dose some vitamin C (1g spread through the day) and 400 IU of vitamin E, morning and night.

 

[JerseyDevil]

How's the groin?

 

[juggernaut]

Was wondering myself

 

[omerta2010]

How's the groin?

Was wondering myself

Ok so why is it that when I read this I hear Beavis and Butthead saying it in the back of my mind.

 

[omerta2010]

But in seriousness, I skipped the 5/3/1 squat day on Friday, and since I despise deload week I decided to just rest.

Did do a little jogging/run this morning with my Golden Retriever and felt good without any tightness, so next week I'll be trying it out again and see how it feels. Good thing is that it's the 5 week so I'll naturally ease back into it.

Gotta this was the weirdest pull/injury I've had, guess it's probably because I'd never had any issues before.

 

[JerseyDevil]

Bet your Golden loved that