Mr. Black is in For Sept. 1 08

[Mr. Black]

Hey Omega,
Currently I am 175lbs and am around 9-10%BF. I have never had problem getting lean, but seem to drop too much weight in the process. In my avi pic taken last summer I was 170lbs at around 8%BF and was running some test & winny at the time. At 6'1, ideally I would like to be at least 185-190lbs and would like to get back to the %BF I was in my avi, maybe even leaner if possible. One last thing...I will attempt it natural this time.

 

[OMEGA]

Well look who it is

Welcome Mr. Black!

 

[sweed]

That's a solid goal!
I loose too mch when I diet as well. I got down to 190 arouns 6% a few years ago, but lost too much muscle imo. This should be a good time!
Good Luck!

 

[Mr. Black]

That's a solid goal!
I loose too mch when I diet as well. I got down to 190 arouns 6% a few years ago, but lost too much muscle imo. This should be a good time!
Good Luck!

Thanks man. Good luck to you too I am a true ectomorph and a hardgainer. I am very interested to see what this program can do, especially going natty...

 

[desmond]

I would love to one day look like you. Good luck!

 

[Mr. Black]

I would love to one day look like you. Good luck!

Hey thanks for the compliment. BTW by looking at your Avi, you'r really not far off at all. Good luck you as well.

 

[iggy]

welcome aboard black! best of luck to you!

 

[OMEGA]

looking at your Avi, you'r really not far off at all. Good luck you as well.

isnt that the truth

 

[desmond]

isnt that the truth

Haha thanks Omega, but that photo just shows my 2 best assets (chest/stomach), and it was taken before a 6 month period on anti-depressants, where I gained 2-3 kilos of fat (I'm off them now, and know I will lose that fat on the diet your suggesting)

I have a crap back, arms, shoulders though (awesome calves without exercising them except through running).

I've always wondered why at one stage, I could do 5 wide pull ups with 35% of my body weight attached and yet have no back whatsoever.

Well now I know - I actually feel my back now before and after the exercise. I'm not sure what muscle the pulls ups were working now lol. I feel like starting this program that have never exercised my arms/shoulders/upper back despite 1 year of weights, and even perhaps my quads (my arse feels less sore on your programe though).

 

[needtogetaas]

wow lot of good bro's in here.

 

[deezy1225]

its going to be one hell of a ride! cant wait to get this under way full force, and its gunna be a great 8 weeks working with omega and all these good bro's. there's lots of potential here

 

[needtogetaas]

This round of omega project's has some depth to its charts. I like it.

 

[Mr. Black]

Update:

Supps I am currently taking:
Whey Protein: ON Gold
Casein Protein: ON
Glutamine: Allmax
Multi: Animal Pak
Thermos: Lipostack
Waxy Maize: ON's Glycomaize
BCAA's: Animal Nitro
Creatine: COntrolled Labs Green Magnitude


Day 1 September 15 08

Key Lifts:

7 Sets of DB Presses (lbs rated per dumbell)
25 x 15lbs, 20 x 30lbs, 15 x 35lbs, 12 x 40lbs, 10 x 50lbs, 6 x 55lbs, 6 x 60lbs,

Day 2 September 16 08

Key Lifts:
5 Sets of Smith squats
20 x 25lbs, 15 x 70lbs, 12 x 90lbs, 10 x 120lbs, 8 x 100lbs

Day 3 September 17 08

Key Lifts:
5 Sets of Deads (weight of bar not included)->I know the weight seems puny but this is actually my first ever attempt doing deads. I suffer from a bad lower back due to being ran over as a pedestrian on two occasions. At any rate I have avoided this exercise thinking it would further aggravte my two lower discs. However, after the 7 sets it didn't feel too bad. Maybe it just might help, rather than hinder..

25 x 30lbs, 20 x 50lbs, 15 x 70lbs, 12 x 90lbs, 10 x 90lbs, 6 x 90lbs, 6 x 90lbs

Day 4 Sept. 18 Off

From Sept. 19 till today I have at home sick as a dog. Unfortunately I have not been able to train. I am hoping I have enough zip to muster out a chest day today. Might have to double up my Amplify dose lol...

 

[sweed]

I would rest up if your sick. Training could effect your cold even more bro!
Your routine is a little different, but looks good! Omega knows what he's doing.

 

[Mr. Black]

I would rest up if your sick. Training could effect your cold even more bro!

I know it's killing me, wanna train so bad but I can't breathe so good. I will be picking up some ventalin and hopefully it will clear.

Your routine is a little different, but looks good! Omega knows what he's doing.

Well I didn't log all of my workout, just the main ones for each bodypart. However, I will keep a better log of all exercises next run, I was doing good to remember what I posted today.

 

[OMEGA]

Get well~ as Sweed said back off till you get better

basic upper body is fine, but NO legs or cardio as it seems to dip the immune system too much after ( which can make a bug worse)

 

[Mr. Black]

Another update of 3 Day Workout...

Day 1 September 28 08

Key Lifts:

7 Sets of DB Presses (lbs rated per dumbell)
25 x 15lbs, 20 x 30lbs, 15 x 40lbs, 12 x 60lbs, 10 x 65lbs, 6 x 70lbs, 6 x 70lbs,

For this excercie I felt like I could have lifter much more weight. However, I always work out by myself (home gym) and had no spotter (wife is very weak) to help me get the weights up. Might have to get a buddy to come over next time

4 Sets of DB Presses (lbs rated per dumbell)
25 x 15lbs, 20 x 30lbs, 15 x 40lbs, 12 x 60lbs


4 Sets of Incline Smith (Hammer presses were recommeded but I have no access to that machine)
20 x 80lbs, 15 x 90lbs, 12 x 120lbs, 10 x 120lbs
By the end of the second set, my chest was complete mush. I was doing good to get the last two sets out!

5 Sets Delts Behind Neck Press (Smith)
25 x 30lbs, 15 x 50lbs, 12 x 50, 10 x 50, 8 x 50
The last 3 sets of this exercise, I thought I was going to die. No way I could have done anymore weight.

Triceps
5 Sets of Pressdowns
25 x 30lbs, 15 x 40lbs, 12 x 45lbs, 10 x 65lbs, 8 x 45
5 Sets 1 Arm Pressdowns
20 x 15lbs, 15 x 20lbs, 12 x 30, 10 x 30, 8 x 30

Day 2 September 29 08

Key Lifts:
5 Sets of Leg Press
20 x 90lbs, 15 x 180lbs, 12 x 270lbs, 10 x 300lbs, 8 300lbs. For this exercise I think I could have done more weight as well. I just bought this leg press machine and now I need to buy some more weights for next time...

5 Sets of Smith squats (Bar not included)
20 x 50lbs, 15 x 90lbs, 12 x 120lbs, 10 x 140lbs, 8 x 120lbs

I have some severe injuries to my achilles tendons in each foot. As such, I will not be engaging in calve workouts.

Day 3 September 30 08

Key Lifts:

Rear Delts:
4 Sets of 1 Arm DB Rows (Hammer was recommened but once again no access to equipment)
20 x 30lbs, 15 x 35, 12 x 40, 10 x 45

4 Sets of Pulldowns
20 x 50lbs, 15 x 70, 12 x 90, 110 x 8

7 Sets of Deads (weight of bar not included)

25 x 75lbs, 20 x 90lbs, 15 x 120lbs, 12 x 120lbs, 10 x 120lbs, 6 x 100lbs, 6 x 100lbs
Once again here I think I could have done more weight, but I want fear for the safety of my lower back and will work my way up slowly.

Overall I am getting stronger in all areas and am about 3lbs heavier while staying the same in %Bf which is approximately 9-10. I think I doing not too bad considering I could work out due to some asthma/allergie issues.

 

[Mr. Black]

Another 3 Day Workout...

Day 1 October 11 08

Key Lifts:

7 Sets of DB Presses (lbs rated per dumbell)
25 x 15lbs, 20 x 40lbs, 15 x 50lbs, 12 x 60lbs, 10 x 65lbs, 6 x 70lbs, 6 x 70lbs,

Once again I am sure I could do more weight (no spot) as the sets seem to fly by with ease. I know I am certainly getting stronger.

4 Sets of DB Presses (lbs rated per dumbell)
25 x 15lbs, 20 x 30lbs, 15 x 40lbs, 12 x 60lbs


4 Sets of Incline Smith (Hammer presses were recommeded but I have no access to that machine)
20 x 80lbs, 15 x 90lbs, 12 x 120lbs, 10 x 120lbs
As usual this last chest exercise finishes me off quite nicely. My pecs are toast.

5 Sets Delts Behind Neck Press (Smith)
25 x 30lbs, 15 x 50lbs, 12 x 50, 10 x 50, 8 x 50
This exercise is not getting any easier. Can't budge on any weight.

Triceps
5 Sets of Pressdowns
25 x 30lbs, 15 x 45lbs, 12 x 50lbs, 10 x 65lbs, 8 x 45
5 Sets 1 Arm Pressdowns
20 x 15lbs, 15 x 20lbs, 12 x 30, 10 x 30, 8 x 30

Day 2 October 12 08

Key Lifts:
5 Sets of Leg Press
20 x 180lbs, 15 x 230lbs, 12 x 270lbs, 10 x 350lbs, 8 3050lbs.

5 Sets of Smith squats (Bar not included)
20 x 90lbs, 15 x 120lbs, 12 x 140lbs, 10 x 170lbs, 8 x 1500lbs



Day 3 October 13 08

Key Lifts:

Rear Delts:
4 Sets of 1 Arm DB Rows
20 x 30lbs, 15 x 35lbs, 12 x 45lbs, 10 x 60lbs


4 Sets of Pulldowns
20 x 50lbs, 15 x 90lbs, 12 x 110lbs, 130 x 8lbs

7 Sets of Deads (weight of bar not included)

Took this week off of deads as my lower back was hurting (disc problems)

Rear Delts Reverse Dumbell Flys
20 x 15lbs, 15 x 20lbs, 12 x 25lbs, 10 x 25lbs, 8 x 20lbs.
I have been doing this exercise laying on my stomach on my bench. It's a real bitch!

Bicep Curls
25 x 20lbs, 20 x 25 lbs, 15 x 30lbs, 12 x 30lbs, 8 x 25 lbs

Well so far I am impressed with my results. I am much leaner than when I started and am up about 5 lbs. So far so good. I am looking forward to the next phase

 

[OMEGA]

dont do presses BEHIND the neck!

only forward!

 

[Mr. Black]

dont do presses BEHIND the neck!

only forward!

Aha, very well then.

 

[OMEGA]

 

[Mr. Black]

Well my last 3 day workout results has not really changed much since my last post. The amount of weight done per exercise has pretty much stayed the same. I still feel good and find that each workout is getting progressively easier to do. My bodyweight is 3-5 lbs higher (175bs) that when I started and am definetly leaner than when I started. This is a good indication that I have put on some lean muscle. I am ready for a change and am welcoming phase 2

 

[access]

Sounds like your ready Mr. Black!

 

[OMEGA]

Yay!

 

[sweed]

awesome, bring on phase deuce!

 

[Mr. Black]

I have been so busy with life shit havn't had a chance to catch up with my logs. At any rate Phase 2 is going well. I had to take 5 days off last week as I gone on a hunting trip but now am back in action full force. Here is my last 4 day workout critical lift log:

Day 1
5 Sets of Flat DB Presses (lbs rated per dumbell)
20 x 15lbs, 15 x 40lbs, 12 x 70lbs, 10 x 75lbs, 8 x 65lbs
5 Sets of Smith Shoulders Presses (Front)
20 x 30lbs, 15 x 50lbs, 12 x 50, 10 x 50, 8 x 50
I still really suck at this exercise. When I am finished chest, for some reason I just dont' have alot of jam to bump up higer weights.


Day 2
5 Sets of Barbell Curls
20 x 40lbs, 15 x 50lbs, 12 x 60lbs, 10 x 70lbs, 8 x 65lbs
5 Sets of Tricep Pulldowns
20 x 30lbs, 15 x 50lbs, 12 x 60lbs, 10 x 70lbs, 8 x 60

Day3
Key Lifts:
5 Sets of Leg Press
20 x 180lbs, 12 x 250lbs, 10 x 290lbs, 8 x 350lbs, 6 370lbs.

5 Sets of Smith squats (Bar not included)
20 x 90lbs, 15 x 120lbs, 12 x 140lbs, 10 x 170lbs, 8 x 150lbs

I will try to up the lifts some more but have to buy some weights. Unfortunately alot the weight I use on leg press does not fit on my smith machine.

Day 4
5 Sets of 1 Arm Rows
20 x 30lbs, 15 x 40lbs, 12 x 60 , 8 x 65, 6 x 50

Overall right now I am still quite lean and my chest has definetly gotten bigger. However, my weight has not really budged much in the last month or so. Currently I am around 176lbs. I will keep pounding out the workouts and see what happens. I will admitt though that as far as natural training goes, I have certainly made more progress in the last 6 weeks or so than ever in the past. I do think I am hardgainer and perhaps my metabolism is a littler higher than most.

 

[OMEGA]

make sure your Upping your Supp Regimen to be in line with part 2 it is Integral

glad you like

push hard and you will look better in 4-6 weeks then you could in 4 months