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Joined 18th August, starting September 1 ("project Des")

desmond

desmond

New member
Cannot wait to start.

Current stats are 73kg, 5'6, 13-14% bf.

I was in better shape at the start of the year (69, 10%), but medication I was on screwed with my strength (I literally lost 30-40%), and the planned calorie surplus was converted into fat.

Thankfully I'm off the medication (4 weeks now) and my strength has returned to at least its original level, and on some lifts above. I realise the Omega programme is not about "maxing out" large lifts per se, I'm merely pointing this out as I know I'm no longer affected by the medication (although it was exciting to see my bench increase by 40 kilos in 3-4 weeks).

I'm looking principally to gain LBM. While I'm not particularly pleased with my current bf, I know from my only past cutting experience, how quickly I could regain a decent six pack, so increasing LBM is my main concern. I would hope to one day be 75kg and 8%, and once I reach this, I'd consider trying to aim higher (depending on how it looked on my short frame).
 
So, I had a look at what some others have done, and although my "omega programme" hasn't started, I thought I'd try it or something similar anyway.

WORKOUT A - Chest, Shoulders, Tris

Smith Machine Bench (kg)
20x25
25x15
32.5x10
37.5x7
32.5x9
Observations: given my barbel bench PR is 110x5, I was shocked at how the low weights were. Squeezing the muscle during each rep makes a massive difference. But I also impressed with how much I felt the exercise.

Incline DB Bench (lb each dumbell)

20x25
25x15
30x10
35x8
30x10

Diddo re weight

Fly:
15x25
20x15
25x11
30x7
25x10

I couldn't believe the chest pump I felt at this stage

Shoulder Press - unfortunately the smith machine was being used, so I resorted to the machine which I don't think is very good in our gym. The chair is at a slanted angle, I experimented briefly and decided that best was looking to the chair, and in addition, actually really going 3/5's of motion (as if I went higher, I started feeling most of the tension in my tris). I have weak shoulders anyway (5x55 standing military press), so wasn't expecting to be able to lift much weight on 2/2 second rep scheme, squeezing the muscle the entire way through.

KG
13x25
18x15
23x10
28x6
23x7

Triceps - push down, pronated grip
9x25
13x15
18x7
18x6

I actually found locking out increased the tension here (whilst flexing) - will have to find out if that is recommended

Overall impressions of routine: very good, excellent pump. I think I may have done the smith machine reps too quickly - so may decrease weight slightly and make sure I'm hitting the 2 second mark.
 
Ok, did the leg routine today. Some general observations
- it was quite exhausting
- I suffered massive lactic acid problems for the SM squats and calf-raises and SLDL (in lower back), whereas I didn't get this in the chest/shoulders. Unfortunately, whilst I got enormous pain in the muscles, I'm not sure I got the pump I got yesterday in the chest. HAving said that, I've never felt my quads burn like I did in the SM squats. I'm not sure if there is any supplement I can do re: the lactic acid problem - I've ordered creatine and beta alaninine, which should arrive this week, so I'm hoping this may help.
- I think my gyms leg press machine sucks and it wasn't a great hamstring workout in comparison to quads and calves.

The WORKOUT:

Leg Press

Our machine I think for this sucks. It's not angled, and I stried to squeeze my hamstrings and arse as much as possible, but I reckon I felt it more in my quads. When September comes I may have to ask Omega for a replacement ham/glute exercise.

25x80kg
20x90kg
15x100kg
12x110kg
13x100kg

Smith Machine Squat
Well, firstly, I couldn't believe the lactic acid burn, or how little weight I was using. It was almost embarressing.

With free weight Back Squat, in my preivous session I did 115kgx5. Squeezing the entire way, flexing at the top, and doing it slow was a whole new story.

25x0(just bar)
15x5
15x7.5
10x10
12X12.5
10x13

Kinda felt I only pushed myself in the final set.

Seated Calf Raises
- again astonished by how little weight I was pushing
10kgx21; 18; 15 (all to failure)

Oblique Crunches
2 sets: 12 (each side); 10 each side.

Floor crunches: 20x4

SLDL
40x25
50x20
60x15
70x10 (strong pain in lower back and I discontinued. It was just lactic acid though as it dissipiated very quickly). Felt this more in lower back than hams
 
DARN it?

They are letting you guys in too early!

Please PM me som details:)

Read the Article, and digest, but know I cant enage till last half of the last week if the month

-O

WELCOME!
 
I will have a recent photo soon. I just wanted to be on creatine for a 1.5 weeks b4 the Omega programme, so my progress pics were not influenced by changes in the creatine level.

This is some shots in Jan (one is new years eve at a pool party, when I was rather drunk but not looking too bloated despite beer + pizza, the other is just after a leg workout, where was flexing at the end of the day).

Compared to those photos, I've gained maybe 2 kilos of fat, and a bit of muscle on my legs as I can now squat more (see post 1 for reason I gained the fat)

I'm not too worried about losing bf on this programme although of course I'd love to, simply because last year when I returned from a long overseas trip, I had similar bf to now and lost it in 4 weeks of cutting.
 
So Omega,

I am changing jobs, and will start my new job in Nov, and have enough accumulated savings that I'm "buming it" with my parents at the moment for the next 2 months.

If greater gains could be made by training more than the standard omega programme, then I'm in - regardless of the amount of training. I have experimented with 2x training on some days lately just to see what it felt like. I find WMS sends me to sleep basically straight away (even during the day), so I'd be able to get plenty of rest and wonder whether I could handle it.

Your call of course
 
sweed said:
Good Luck Desmond! This will be a fun couple of months!!
Click to expand...

Thanks Sweeds - I'm also very excited.

I'd love to put on as much LBM as Christian Bale in his months following the Machinest lol. To be honest, I have no idea how much to expect

I've tried some of Omega's workouts and really loved the SM squats, chest, shoulder workout, although have had difficulties with the leg press (ours is horizontal and has poor ROM) and back ones, which I'm assuming can be addressed once Sep starts.
 
I find this slightly amusing - i've been trying some of the omega workouts for the last 2 weeks for the exercises I feel I am doing it properly (before my programme starts on Monday).

Today I got my first pimple in 10 years (not juicing or anything). A test increase?
 
Are there stickies on the back workout? I must confess to finding lat pull downs in my back difficult to feel and wanted to see the tip sheet

I assume I'm receiving my personalised workout/diet in the next day.

The diet may be a challenge - for much of this year I've been playing endless squash/running, so was use to being able to eat shit loads.

In preparation for this programme I banned myself from running for 3-4 weeks to try to reduce appetite as well as improve leg development
 
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Well I have ordered Santight, and glutamine. Will start posting lifts once the programme official starts, and until directed otherwise will be using following diet (which I think complies with sticky).

I was bored so I thought I'd write a diet up. I've had no problem sticking to the most boring diets before. My weakness is the occasional extreme carb craving, which can lead to reckless binges. If I have one I will own up to them, which should act as a deterrant from doing it.

(1) Breakfast
3 whole eggs; 1/2 tin mixed beans (unsweetened); 100g tuna; 1 glass of 1 % milk.

63P; 44C; 18F; 603 cals

(2) Lunch
250 grams kangaroo [2% fat red meat!!!]; 250 g Butternut Squash; 150 g onion (I love onions!); 1 % glass milk
66P; 49C; 7F


(3) Dinner
300 G (1/2 steak, 1/2 chicken); 200G spinach; 100 tomato; 100 onion; 10 fish oil
82P; 24C; 22F

(4) PWO: 40 whey; 60 WMS

TOTAL CALS:
(1) 2158 [I'm guessing this is about what I will be told to eat]
(2) 249P; 178C (of which 25 is fibre); 49F (17.5 Sat; 17.1, Mono; 8.9 poly) & 47%; 32%; 21%
100% RDI for all nutrients except Vit E (but the fish oil has that supplemented)

SUPPS
- Santight (just ordered);
- 15 grams of glutamine (divided pre/post)(just ordered)
- 4 g beta-alanine (I bought some 2 weeks ago - am trailing it)
- 10 g creatine
- WMS and whey isolate
 
I'm not going to start posting weights until everything officially starts.

However, today was a golden moment for me in the gym. At home, yesterday I decided to do one-arm rows with no weight, trying to do the entire motion simply by retracting the lats/middle back and not using the bis, and I thought "yes I've got it".

Well I tried this in the gym. I used pissy weights, but what I'm happy with is "yes, I think I've got this down", and secondly, "there is no lactic acid or muscle pain in my biscep, indicating its not being used"

Hence, now I'm pretty confident I have most exercises down in terms of the mind/muscle/contraction connection.

I still need to work on lat pull downs, although that's improving, and using my glute in the wide free weight squat (I have no leg press access) and SLDL, both of these I feel in hams ATM much more.
 
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I like how serious you are taking this

that is EXACTLY the mind set and practices one should do. EXCELLENT

IN time ALL will click, some movement take 3-5 workout to hit, while others Start right away.
After 1 month weights will climb substantially
and therefor growth
 
Thanks Omega - and I'm recovering quite a lot better now from the Omega workouts (DOMS is decreasing).

Should be better too next week when the glutamine arrives.

BTW Omega, what do you think of Beta Alanine. I bought some 2 weeks ago, because I thought it could be useful as a lactic acid buffer (I thought that for certain exercises on this programme given the rep range, lactic acid issues would and have come into play, particularly for me bis, shoulders, calves, forearms, lower back. Less so for larger muscles)
 
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citrulline malate is superior for lactic acid buffering
as is acetyl carntitine.

Beta Alanaine is "sexy" sounding but NOT superior, also it take alot to have an effect in term of grams and if I were to pick one over the other Citrulline Malate would be the winner

Its not a waste though( the B -alanine)
 
Good thinking desmond! I will try the no weight exercises to get the muscle/mind connection down!
Back for me today!
 
Has anyone tried the omega project omega training 2x per day, 2-3 times per week. Something like this:

Day 1,3: Back/Bi (morning); Legs evening
Day 2,4: Chest
REST, and then continue cycle

I'm noticing the DOMS is manageable by the second day and wondered whether anyone has done that before and got superior results?

Another question, is even if ur primary goal is gaining LBM, what is the maximum cardio I should do?

I really like running, and haven't done it for 3-4 weeks, to try and improve leg mass. How many times could I run per week (or say play intense sports, e.g., squash) without compromising LBM gains. If so, what is better out of HIIT (say sprint intervals; or bike intervals on high resistance) v steady state cardio (5-10km runs)
 
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Another question Omega:

I received the diet program today, and the only reference to training was the cardio advice. Do I assume then I have no training tweaks, or does that come in a separate email?
 
Thanks - that is cool! Also if you could include whether its OK if I ever (for enjoyment) do additional cardio - e.g., run, squash etc that is reasonably high intensity - and if so how much.
 
Another question re cardio. The cardio you have prescribed me, should it complement the weights routine, or be anything.

Eg., the bikes at our gym can go so high on resistance it is almost leg press - is this good or bad on the leg day?

And elliptical at high resistance uses the chest/shoudlers a bit - chest/shoudler day?

Rowing on back day?

Or should it something totally different
 
i'm trying for running on chest/shoulder day, swimming laps on back day, and cycling on leg day desmond
 
iggy said:
i'm trying for running on chest/shoulder day, swimming laps on back day, and cycling on leg day desmond
Click to expand...

Sounds good Iggy.

I suck at swimming so not really great option for me.

Our gym unfortunately has shitty rowers, so I have to rethink that, but the bikes are awesome - i love doing intervals on it at such high intervals I can barely move it.

Having said that, the leg workout is cardio. The first set is 2 minutes! Even the low rep set takes almost about a minute.

I was going to do tennis/squash (use to be comp player for both) on rest days (nothing allows u to eat endlessly like comp squash - shame can't eat as much now)
 
desmond said:
Has anyone tried the omega project omega training 2x per day, 2-3 times per week. Something like this:

Day 1,3: Back/Bi (morning); Legs evening
Day 2,4: Chest
REST, and then continue cycle

I'm noticing the DOMS is manageable by the second day and wondered whether anyone has done that before and got superior results?
Click to expand...

I don't know, but that would be SICK if you could go 2x per day (assuming you have the time).
 
1 more day boss

and NO no 2 a days lol

and no cardio as Access says after legs

In time as you get more into the workouts , your recovery will be pushed to safe limits, add more and we over train
 
TRAINING DAY DIET:

(1) Breakfast: 3 eggs; 100 g tuna or chicken; 250 g sweet potato; 1 glass 1% milk; 10 ml fish oil
(2) Lunch: 4 eggs, 80g kangaroo; 500 butternut squash; 1 glass 1% milk OR 3 eggs, salmon, butternut squash and milk
(3) PWO: 2 glasses milk, 1 large banana, 50 WPI
(4) 200g 10% fat steak; spinach, onion, tomato.

This gets quite close to 220C, 200P, and 90F you recommended. I'm not use to consuming so much fat, and use to consuming more P and C (and probably more cals). It also meets RDI for everything.

Hunger busting snacks if required: strawberries (if cheap), otherwise apples, oranges, carrots, and protein shakes AND (everyone should try) SPLENDA HOT CHOCOLATE (10grams 100% cocoa; splenda to taste; dash of milk - awesome, and quite healthy)



On rest days, I will probably play tennis or go for 10km run, and employ a similar diet with less WPI
 
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Oh God - not my best effort. Haven't had cashews for ages - I must have gone through 300 grams! Cashews, PB - my worst vices. I'll forgive myself because we don't start until Sunday lol.
 
Ya my 1 cheat meal will be pretty damn good this weekend! haha
90 grams of fat is fine as long as it's good fat. It'll give you long lasting energy and it's great for anabolism!
 
So officially START project TOMORROW. Will record weights from tomorrow:

Sunday: Leg Day
Monday, Thurs: Chest
Tuesday, Sat: Back [deadlift variant on tuesday; shrugs Sat]
Weds: Rest (5-10km run)
Friday: tennis

Planned Cheats: 27th Sep (birthday, going interstate); 20 Sep (wedding, can't really avoid); 27th October (cousins 21st). Aim for minimal other cheats, and if cheats, something that is not total crap (large steak or pizza, as opposed to donuts or chips). Aim is to keep alcohol to 3 times on the program.
 
15 Sep Training Log:

DB incline bench - 40lbsx8
SM Shoulder Press - 7.5kg + Barx7
Tricep Pushdown - 9x8 (there are several machines I can do this on in our gym, but this one has the least friction, and therefore has more tension on the negatives. Doesn't have weights just numbers though)

Comments:
- definitely really happy with DB bench. I completely isolated the muscle and didn't feel it in my shoulders at all, whereas normally there is still a bit of stress in the shoulders. This kind of killed me for the cable flys - but still did my best

Note one thing I'm loving about this program is increased body awareness.

As an example, out of curiousity, because the program hadn't properly started, on Sat I did ATG squats the way I use to, just to see what it felt like.

First thing I noticed is - 1 was using 10kg more than 2 weeks before, but second, is that it explained why I had never gained any quad size out of the exercise. I was now able to feel that essentially my arse swung the weight up at the start, and all my quads contributed was a little push at the end. No wonder I had gained a large arse (which doesn't really bother me lol), and no much quad

DIET
- 215P; 206C; 81F (quite close to targets)
 
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16 Sep

Back:
(1) one arm rows - 6x35lb (could do more strangely on left arm, not sure why - this doesn't normally happen)
(2) deadlift - 10x55kg (first time - taking it easy to ensure form is correct)
(3) Bi curls - 5x15+bar
(4) reverse 5+bar
From now on I will record all lifts

DIET was a bit over in C and P today, but a friend whose going away, wanted to play tennis, which I have not normally been, so I bumped C and P up a tiny bit (30g each)
 
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17 Sep

Rest Day
30 minutes of stationary bike riding - 3 10 minute lots (1 minute break), extremely high resistance and low cadence, standing - HR (timed by fingers at end of intervals - need to replace my HR monitor) about 180 at the end of each set.
 
Omega: it vaguely dawned on me today that you may have told us to avoid salt? Is this correct? I have scrapped the aspartame per ur instructions (no more coke zero's or pepsi max's), but was wondering what is the purpose of avoiding organic sea salt?

I track my diet on cronometer, and noticed that I'm consuming about 7-9 gs of potassium per day, and about 2 g of sodium before I add it to foods. Can I add salt (organic sea salt) to the dinner meal? Will I benefit from avoiding it completely, besides from bloating, which to me doesn't concern me, as its something I can control when appropriate (e.g., my christmas-new years holiday on the beach)
 
Salt is GREAT in moderation I do NOT recall saying NO

I think I said no to a sweetener that is artificial that is a "salt"
technically


I am a big fan of the meal after training having adequate salt for hydration purposes ( within moderation of course_
 
OMEGA said:
PS desmond PLEASE try to take 2 FULL days off a week if you can, literally just eat and Sleep
Click to expand...

Thanks Omega - I will try, but confess that it is difficult for me not to exercise heaps.


I am an exercise addict - I have chronic daily headaches now for 2.5 years (been to many neurologists - diagnosed as new daily persistent headache which is the most treatment refractory headache condition and has meant the end of my law career for now), and I find exercise is the only time when the headache doesn't bother me, so I have a bit of an exercise addiction (for the last year and a 1/2). But I want to get more muscular so I appreciate the need for more rest and will try to do as per directions.

Sleeping is not a strength of mine however with headaches either I should confess

DIET - bit too much P today: 250P; 179C; 95F
 
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That sux Desmond..my wife had real bad migraines for a time but since we have had kids they seem to have subsided dramatically but I remember how debilitating they were for her when she would get them so understand your exercise addiction to abate them.
 
REST DAY - and my closest match of targets yet: 210 P; 220 C; 85F

(1) 3 eggs, oat bran, cocoa, whey/casein
(2) salmon + butternut squash
(3) fish oil, EVOO, 3 eggs, chicken, spinach, onion, tomato

2 snacks
(1) punnett strawberries
(2) protein + milk shake

To get all this fat (I've always consume more P, C and less F), stacking up on the eggs. 6+ per day
 
CHEST DAY

(1) SM Bench (we don't have hammer press, and the machines suck for this at my gym: 35kg + bar x 7
(2) DB bench: 9x40lb; tried 45lb but only got 4. PB
(3) Cable flys (didn't record - the DB bench after SM Bench completely decimates my chest and for the cable flys I have nothing left, so I just try to do it as slowly as possible and feel the contraction as much as possible, especially the inner chest at the end)
(4) SM Shoulder Press: 7x5kg (little concerning < previous one. I must have done the previous one less strictly - as i certainly gave it all)
(5) Tricep Push down - have changed how I do this so its not comparable to preivous time. 7x7 (machine doesn't have weights)
(6) Cardio - 7 minutes standing on bike, very high resistance, got pulse about 190 at end according to fingers. Got a lot of stares at me for all the noises made.

Overall
- really happy with bench, bit disappointed by SM shoulder press, but hopefully this just represents improper form last time and not a "lame" performance
- really happy that this is now the second occasion where I have felt no shoulder involvement AT ALL during DB bench (or any of the chest exercises - but DB bench is the key)
- DIET: a tad high on P, low on C, bang on F, and otherwise compeltely compliant. Of my 91 gs of fat (90 target), 65 came from eggs lol, a record number (2.8 grams of cholestoral in total lol today)
 
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20 th BACK

Back:
(1) one arm rows - 8x35lb
(2) deadlift - 7x70kg (first time - taking it easy to ensure form is correct) [going to go back to shrugs next time]
(3) Bi curls - 10x15+bar

Some Comments:
(1) I felt fatigued today. Not sure why. Mentally too. My headaches were terrible yesterday perhaps that it is it. Bit disappointed by some of the performance today
(2) Omega instructed I do both back and chest day twice per week, and leg day once. I realise today that chest then back in a row is silly I think on both occasions, although cannot be avoided once (but back then chest may work better).
So my order I think should be
Chest
Leg
Back
Rest
Chest
Rest
Back
(3) Mega cheat probably today, as going to friends wedding. I will avoid alcohol hopefully, as I'm a shocking pig when drunk, and I'm going to have to drink next week (my birthday). Going to trial "cheater's relief" at wedding lol
 
yeah, i feel you desmond. Not drinking in college as a sophomore is HARD! But i just think about long term goals and that makes it worth it not to. stay strong!
 
Legs:
Seated calf raise -45kgby x15
Wide Stance Squat - 80x10
SM Squat - 60+barx7

THIS WORKOUT SUCKED
- I had a wedding previous night, and drank... and drank. Normally I can exercise hungover, as I recover well, but I'm guessing its because I only drank wine I was absurdly dehyrated. I'm debating whether to redo the workout Weds.
- don't worry Omega. I will only drink 2 more times on the program (my birthday; cousin's 21st)
- I took Cheater's relief during the wedding. First time ever. Now here is the thing. I normally eat about 5000+ cals when drunk - akin to getting the munchies. On cheater's relief, I struggled to eat anything. I gave away most of the food, and just ate the (small) steak (thinking I hadn't had steak that day). I'm going to take this product now every time a possible binge fest presents itself
 
CHEST
- DIET (SORRY OMEGA - an unplanned nocturnal binge. Sometimes this happens to me as an insomniac)
- WEIGHTS:

Hard to compare, as gym was busy and didn't get to use normal machine. But major PB on DB incline bench 45x6. Almost difficult to believe.
- Tricep push downs: 9x4.
- Had to use a different shoulder machine, but I've also used this one before, and am pretty sure it was better than 2 weeks ago significantly
 
use that testosterone inside of you des and push people off the machines!
jk man, i feel you though. the other day while finishing off legs i was going to do SLDL's and i set up the bar and went to the water fountain real quick. Got back and four jackasses were all doing side bends next to each other where the power rack was, and the frat boys wouldn't leave. I just took a deep breath and left angrily.
 
iggy said:
use that testosterone inside of you des and push people off the machines!
jk man, i feel you though. the other day while finishing off legs i was going to do SLDL's and i set up the bar and went to the water fountain real quick. Got back and four jackasses were all doing side bends next to each other where the power rack was, and the frat boys wouldn't leave. I just took a deep breath and left angrily.
Click to expand...

Why do you need the power rack for SLDL?

I know the sentiment though. It has really pissed me off in the past when I have wanted to do squats in the rack and (wait for it) someone has (1) wanted to do bisceps curls in their; and (2) needed the squat rack to rest the bar in between not SETS but Repetitions!
 
no, its not a power rack, its a corner with the only barbell in the room laying on the ground thats not in the benches or squat.
 
Damn it - lost what I recoreded for yesterday's back routine, but I hit PR on 1 arm rows

Today on chest, have smashed PR on DB bench for 2 times in a row. First time I didn't believe so didn't post - thought I must have cheated.

Today: 45x8; 50x4.

However, I have nothing left for cable flies after this.

Shoulder Press has stalled: 7.5x7. They felt very fatigued from yesterdays back session though, so perhaps I should have taken day off (but chest/tris had energy)

Tris - 8x7 (machine doesn't use kilos). I've asked omega advice for this. My tris aren't receiving the bashing everything else is
 
How are you doing pushdowns Des? It's a good question actually for Omega as there are essentially two different ways to do pushdowns. One is with elbows pinned to your side and using an arc motion going up and down and this is what I tend to do. The other is more like a true pushdown where your elbows ride up slightly and your motion with hands is more vertical. I like using the standing pushdown cable machine where you get in between the cable and brace yourself against a back board rather than standing in front of the cable. Using the back board allows a stricter movement and takes away any swaying or body momentum that can come into play.
 
access said:
How are you doing pushdowns Des? It's a good question actually for Omega as there are essentially two different ways to do pushdowns. One is with elbows pinned to your side and using an arc motion going up and down and this is what I tend to do. The other is more like a true pushdown where your elbows ride up slightly and your motion with hands is more vertical. I like using the standing pushdown cable machine where you get in between the cable and brace yourself against a back board rather than standing in front of the cable. Using the back board allows a stricter movement and takes away any swaying or body momentum that can come into play.
Click to expand...

I think I'm doing pushdowns in the first manner you describe. I wasn't aware of the second method.

At my gym, there is one machine with a back board, but that machines pulley system is too old, and there are points that lose resistance, so I try to pin my elbows on my body.

Whilst I do feel tension in my triceps, its nothing compared to the other exercises where I feel significant pain.

I have never really done triceps exercies, under the false impression that benching 1.7x my bodyweight (5 reps) would make them grow
 
CHEST
- DB incline press: 45x9
- SM shoulder press: 0x20; 2.5x15; 5x9; 7.5x5
- did tricep push down on different machine so no record of weight, but best pump so far
- 7 minutes of hardcore stationary bike (standing)

DIET - quite good (tad high P; tad low C)
Returned from 3 day holiday when diet/alcohol consumption wasn't good, but figure I'm allowed to cheat for my birthday, but will not now drink until Nov 15 where wine tour planned
 
ANOTHER TRI EXERCISE?

Hey Omega, I've noticed good physical changes on this program:
- excellent biscep, shoulders, back improvement (i'm liking both the shape changes and size changes on these bodyparts)
- reasonable quad/chest/forearms progress (chest was always a good body part for me, and my right forearm is always ripped looking from tennis)
- poor tricep progress
- (hard for me to monitor hams, arse, lower back, and my calves already were really good. I do notice my arse is less sore on this routine than it use to be - i'm guessing back squats were primarily performed by my glutes).

Can I throw in another tri exercise? I don't feel they get as good as workout ATM than other bodyparts - they never seem to get DOMS like every other body part. Also, I only see the pump in my lower tri on this routine. If I can thrown in another exercise, what one (pressdown's supersetted with kickbacks)?

Certainly when we hit stage 2 shoulders/arms will be my desired focus exercise simply since I've always exercised on the "compound exercise bangwagon" and hence watched these body parts do nothing lol

On another note, I have been quite non-compliant diet wise - basically because I've had a million birthdays and crap like that (as well as nocturnal insomina eating)and hence rationalised that I couldn't comply with diet for the first 2 weeks of the program anyway - and probably exceed your carb and protein suggestions by 100. This has stopped this week and will stop. On the plus side, I certainly haven't gained any fat consuming about 3300-3500 cals per day. FROM TODAY I will report any diet non-compliance so it stops happening. I am lucky that I have a good metabolism; I'm unlucky in that I like binge eating (sometimes going entire boxes of cereal or tubs of PB at once), and therefore hover around 12% bf when I should be much lower

Oh and Iggy:

I wish I had started training as a teenager. Keep it up and by early 20's u will be a nasty bastard and dominating the clubs lol (if not already)
 
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Triceps WILL increase,

in part 1 I only gives us the most basic YES effective approach to upping the mass but NOT shape of body parts

I dont want people to OVER TRAIN the elbow Complex in phase 1 till it adapts!:)

part 2 will be MORE:) you WILL be happy soon and the area will EXPLODE into a horse shoe shape
 
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Having just started Phase Two I can attest to this Des. I did my first Phase Two workout today and had some great pumps. Did chest and arms and after each one was pumped. Felt awesome so hang in there bud as Phase Two you will be ready as Omega points out.
 
That's cool and thanks access.

I almost think in phase one there is 1 to many chest exercise - the DB incline bench seems to hit the chest so hard for me that I'm very weak on the cable flies. For the cable flies I'm really trying to focus on the inner contraction, because I would think that is where they are superior to DB incline bench
 
Your doing great and just keep up the intensity as best you can. You should notice improvement as you go along with the flies becoming a little easier to do as the workload becomes more manageable as you adapt.
 
LEGS TODAY:

I realise our hack squat machine could probably serve as a leg press, so I'm now doing leg press like everyone else. I had to put in some wooden planks so I had decent ROM.

I was so focussed on trying to perfect the hamstring/glute pain that I forget to record its weight.

Seated Calf raise: I stayed on 45kg, but I think I flexed for longer and held position.
SM Squat: Smith + 70kgx9. Is it just me or my drop sets have to go down like 30% to achieve anything.

One question for OMEGA:
I still am not really getting the straight leg deadlift properly. Frustrated I tried good morning after the SLDL and I seemed to get much greater soreness in glutes/hams and about the same in lower back, and hyperextension for me also get greater soreness in the lower back. Am I able to switch to good mornings instead of SLDL. Or do you have a video of the SLDL as this is the only exercise that I'm just not feeling it in.

It's dawned on me too I have a real problem squeezing my lower back muscles. I think my lower back is too puny to squeeze lol, so going to have to work on this
 
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DIET QUESTION:

you instructed me to eat about 90g of fat a day. This is more than I'm use to and I have been eating a hell of a lot of 10% fat beef (probably 300g per day) which is constituting a significant % of my fat source.

I'm guessing than 90g is divided on avg as follows:
(1) 30 beef
(2) 20 eggs
(3) 15 fish oil or salmon
(4) 10-15 incidental fat (from low fat milk, oats or chicken)

Is this OK? It's more sat fat than I've ever eaten before, but I'm not worried about cholestoral issues (mine's fine, and I consume about 40-50g of fibre, as well as a lot of omega 3 so it all balances out).

I'm just wondering whether 1/2ving the beef, using more chicken and tuna, and adding say avocado (mono fat) would be better for muscle growth?
 
CHEST day (yesterday rest)

(1) DB Bench - awesome PB (50lbx8)
(2) Shoulder Press - PB 7.5kg | bar x7 [note, our SM machine is uneven - should I use another piece of equiptment]
(3) Tricep Pushdown - omega, I have asked you questions for this, and I think maybe I was going to heavy. I notice I start shaking and losing tension in the tris. Until, its perfect, I'm staying at 7 on the machine (this isn't in kilos or pounds). At this weight I felt great tension, but above that started shaking and lost tension
(4) Cardio - 7 mins on treadmill, 9km, 15 degrees (I use to do stair running, this is my first time running on an incline in 4 months). I will try to improve it by 0.2 kms per workout, although expect this to plateou at around 10.5-11. It is quite the calf workout. I find flat running for 7 minutes quite taxing upper body wise, and don't want to interfere with my upper body weights. my legs in contrast recover well.

Diet has been very good since last Monday! Only cheat was a large steak on sunday - had family function - (estimated for that day 339P, 180 net carbs, 135 F)
 
I just wanted to say, never have I believed so much in my weight program that I'm guaranteed results. I'm noticing visual changes all the time, and until monday of last week, my diet was very shonky too simply b/c of all the functions I attended led to constant cheating.

As motivation, whenever I think I'm wussing out on a rep, I try to imagine Omega is watching me lol, and disapproving!!!

My goal is eventually to be a very ripped 75 kilos (7-8% bf, maintainable, and no aas, something like a gymnast, but with bigger lower body). I'm hoping to accomplish this by end of next year, and on the omega program, I now believe I can. I'm not really a fan of the massive look on a short person (I'm 5'6) but each to their own.
 
desmond said:
I just wanted to say, never have I believed so much in my weight program that I'm guaranteed results. I'm noticing visual changes all the time, and until monday of last week, my diet was very shonky too simply b/c of all the functions I attended led to constant cheating.

As motivation, whenever I think I'm wussing out on a rep, I try to imagine Omega is watching me lol, and disapproving!!!

My goal is eventually to be a very ripped 75 kilos (7-8% bf, maintainable, and no aas, something like a gymnast, but with bigger lower body). I'm hoping to accomplish this by end of next year, and on the omega program, I now believe I can. I'm not really a fan of the massive look on a short person (I'm 5'6) but each to their own.
Click to expand...


THANKYOU so much!

its Incredible to hear such things........and I promise its THE way, or at least one of the best foundations for the future you that will be of help to others where you are.

Des Keep it up and part 2 will be soo very god for you, like REALLY amazing in term of the extras you will get

:supercool
 
Oh omega, I realise some of the back issues I'm having on SM squat is our machine is slightly uneven. I think I have a weak "fettuccine" lower back too
 
Hey i see I missed some Q's please bullet point the ones you want and I will see if i can assist

"fetticine" back is solved by a 10 minute run for a warm up and some light 2-3 sets Hyper exetentions first
 
Hey Omega, I will just retype the Q's:

(1) for those hypers you suggest, is that a full range of ROM? Any form tips
(2) do you have any problems with me consuming a 1/3 of my suggested 90gs of fat from beef? (so 300g beef per day)
(3) my smith machine at my gym is slightly uneven? SHould I still use it for squats over free weights. I'm not sure if its causing the occasion lactic acid back pain on squats or my fettucine back lol (I wonder too if its the reason for my poor weights progression on shoulder press. Having said that, visually, my shoulders are progressing really well
 
Afternoon/evening flatulence on omega program?

This is rather strange.

From about 3-5pm everyday for the last few weeks, I chronically fart until I go to sleep. I'm fine before this time?

Is this happening to others? The timing is strange - its like I dont' fart during the P + C part of the day, but start farting during the P + F period?

My general diet is something like:

(1) oats, eggs, whey, milk
(2) intra-workout: glutamine, leucine
(3) PWO: milk, whey, 2 banana
(4) steak, veggies, avocado
(5) steak, fish oil, fiberous greens
 
desmond said:
Hey Omega, I will just retype the Q's:

(1) for those hypers you suggest, is that a full range of ROM? Any form tips

tope 3/4 range
(2) do you have any problems with me consuming a 1/3 of my suggested 90gs of fat from beef? (so 300g beef per day)
hmm not druing heavy training, but when in normal mode or off season YES
(3) my smith machine at my gym is slightly uneven? SHould I still use it for squats over free weights. I'm not sure if its causing the occasion lactic acid back pain on squats or my fettucine back lol (I wonder too if its the reason for my poor weights progression on shoulder press. Having said that, visually, my shoulders are progressing really well

use you intuition on this one Des
Click to expand...



....
 
Lost my record of weights on friday (a good session), and today's session (chest) completely sucked (everything was down 5-15%). Headaches have been terrible last 3 days - just lay in bed feeling sorry for myself on the weekend. Normally exercise assists my headaches (i.e., they abate during the workout and the following hour), but it did nothing this morning. Perhaps I will go for a run this evening to try to feel better.

I know a one of session glitch is not the end of the world
 
remember what arnold said about positive thinking. always do it. block every negative feeling. get pumping iron and watch it over and over at dinner every night. It's what me and my friends do, lol.
 
iggy said:
remember what arnold said about positive thinking. always do it. block every negative feeling. get pumping iron and watch it over and over at dinner every night. It's what me and my friends do, lol.
Click to expand...

Yes, great movie... "im cumming all day long, it's great!" lol

Keep at it Des. I am down in some weights, along with others. Just as you said to me, don't worry about it and just focus on the workouts and the exercises and your body will adapt. :supercool
 
Back Today

- Lat Pull down 35kg
- DB rows: 10x35lb, 4x40
- shrugs/lateral raise (55lb/15lb)

For whatever reason I was too fucked to do arms after. I think I took extra long on the reps as 55 minutes had already elasped.

Came back in PM and did arms/and went for run
- bi curls 17.5kg + bar

I gotta say, it seemed less taxing to do bis in the evening and I felt I exerted myself better. Forwhatever reason, I struggle with bis at the end of the back workout (not the same for tris after chest workout). The lactic acid is really intense for me - seemed less so in the PM
 
Chest yesterday
- 10x45; 6x50 (really happy)
- tris - I'm still working on form here. I seem to start shaking near fatigue and am struggling to maintain tension
- shoudlers (didn't match PB). I'm not progressing with the shoudler weight. Pissing me off

Today is rest day. I was going to do legs, but my rest days are more intuinuative (I do always get 2, but whether that is day 6 and 7 as forced rest, or an earlier day because I think I should depends).

OMEGA: I notice with the SM press that my left shoulder in the mirror is higher than the right when I'm doing the exercise? What is the reason for this. I'm right handed and I think (through tennis) that my right shoulder/arm is bigger than the left and should have a heads start strength wise
 
desmond said:
Chest yesterday
- 10x45; 6x50 (really happy)
- tris - I'm still working on form here. I seem to start shaking near fatigue and am struggling to maintain tension
- shoudlers (didn't match PB). I'm not progressing with the shoudler weight. Pissing me off

Today is rest day. I was going to do legs, but my rest days are more intuinuative (I do always get 2, but whether that is day 6 and 7 as forced rest, or an earlier day because I think I should depends).

OMEGA: I notice with the SM press that my left shoulder in the mirror is higher than the right when I'm doing the exercise? What is the reason for this. I'm right handed and I think (through tennis) that my right shoulder/arm is bigger than the left and should have a heads start strength wise
Click to expand...

desmond, good thing you asked, it reminded me too. I'm the almost the same. I can see my right deltoid a good 1" or so higher than my left =/
 
devildoc said:
desmond, good thing you asked, it reminded me too. I'm the almost the same. I can see my right deltoid a good 1" or so higher than my left =/
Click to expand...

Yeah I've always been like this I think, its just on omega progam I'm now more perspective to form irregularities.
 
OMEGA:

I've been meaning to ask, on most of ur exercises for the last 2 sets (the "death sets") a lot of my body starts shaking. This is fine for all exercises except the triceps pushdown, because for triceps it appears to affect my ability to tense the muscle and my form deterioriates. Is there anything I can do about this? I haven't been going up weight at all on the tris simply because I'm refusing to until this stops happening (and trying my best re: form)


Back today
Lat pull down - 36kg (PB)
One arm rows - 40lbx6 (PB)
Deadlift - I just did these with 70kg and let fatigue take care of itself rep wise
Shrugs - 55lbs each hand; deltoid side raise 15lb

Didn't get to bisceps - this attractive woman lol kept trying to talk to me at the end of the workout and the gym closed before bisceps. However, I have an easy bar and weights at home, so will do these later tonight.
 
Chest:

45lbx9: DB press
shoudler: 7.5x7 (not improving?)
triceps: weight not regarded, I'm still feeling around with this exercise. I think finally I have got it!!!!!!!!!!!!!!!!
Cardio: 10 minutes on bike standing, at high resistance
 
I may have written this else where omega, but yesterday I cheated on the omega program - not diet, but routine.

I realised that my former back squat technique was grossly wrong (arse stuck out big time), and yesterday tried to do back squats with proper, erect technique.

Well, I struggled completely on the negative, particularly near the bottom, and almost crashed at one point. This is clearly a hamstring weakness problem.

I think the leg press machine I've be using on this program sucks. I'm debating to go back to proper wide squats (now I know they are), squeezing hamstrings as u originally suggested when I complained about the leg press.

Any other suggestions? Box squats maybe? I kinda would like my "squat chain" (glute/quad/ham/lower back) to be even. I think the hams/lower back are the two strength weak points in my body, and its in my long term interest to strengthen them to avoid injury.

Per your suggestions, I'm doing hypers for lower back. I realised again that I was using my glutes to do most of the work, so I'm actually now doing this with one hand on my arse to sure its as loose as possible, and I'm getting better at this. I feel in the 1.5 weeks there is slight improvement already. A problem of mine appears to be in any exercise using the lower posterior chain, my glutes overly dominate - thanks to the omega program, I'm at least bodywise perceptive enough now to realise this.
 
If your leg press is no good Des I would go back to squats. You have the knowledge now to do these in correct form and they will hit your hamstrings. Sounds like legs/lower back might be your focus point entering phase two and then you could incorporate some leg curls etc to also bring direct focus onto your hamstrings but sure Omega will have something planned for you.
 
The other thing too, Des, try not to overanalyze or overthink what you're doing. Have you ever noticed if you look at the word "cat" long enough, it actually starts to look like it's spelled wrong after a while? In reading through your entire thread it just occurred to me that you might be thinking too much about getting every single nuance of the routine correct, and in the process, you're not getting the full impact of your workout. Just an observation anyway...
 
Since last report, new PBS are:

shoulder
- 7.5x10
Back, DB one arm rows
- 40lbsx8
Lat pull down
- 38kgx6

My reports have been a bit disorganised lately. Will retcify next week. Still training hard, and diet has been spot on for entire week (within 10% of targets every day, and perfect re: food quality.

Attended a 21st this weekend (free alcohol, free food) managed to just have water lol. My shoulders are starting to look really good and split up nicely, so I just think of them now if any temptation arises
 
Wow Des that is some serious willpower buddy!

A 21st and no alcohol..good for you. I wish I could have been nearly that good while I was away in the DR. LOL...
 
Some updates:

Chest yesterday:
- 45lbx9; 50x6lb. My chest is looking very round and wide. Out of proportion to rest of my body. It always has been strength wise too
Shoulders:
- 7.5kgx8
Triceps
- 23x7pb

Today Back:
Lat pull down - wider bar this time, so not comparable (32kgx7)
One Arm rows; 10x35; 5x40
Shrugs 55lbx7; lateral raises 12lbx7 (not good today)

Workout then went down hill. Bisceps are difficult for me to workout at the end - god knows why. I'm debating doing them at home as I have proper facilities.
7.5kgx7+bar

BAD NEWS:
- tennis hamstring injury. Haven't been playing much tennis for "bulking". Strained my abductor/hamstring on monday. It's still really sore. I think legs are out for a week. Even leg extensions would be too painful and walking isn't pleasant.
 
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