A Fresh Start 5/1/08

[frizzy23]

This will be my daily log when i start the project i just cant wait .I will post starting pics and basic info when i get time tomorrow !.

 

[sopac]

Good luck and welcome!

 

[frizzy23]

Ok since im starting soon here are my current stats.

-Age: 20
-Status: Engaged and loving every moment , and full time student soon to be RN
-Height: 5'8
-Weight: 180
-B/F%: 18-20% not sure

Pics: Will be posted when my wify gives me my camera

 

[EF Frank]

congrats on becoming an official Omega project member!!! If you need anything please feel free to contact me. Thanks and good luck!!

 

[frizzy23]

Day 1 Chest Im so tired going to post how workout went tomorrow...

 

[OMEGA]

 

[frizzy23]

Might aswell do this...Wife woke me up
-Hammer
1.25x 20 ( i really felt it on this one)
2.30x 15
3.35x 10
4.45x 7( could have done more)
5. 20% x 12 times MAN PAINFULL
-Incline
1.25 x 20 ( i know light weight )
2.30 x 15
3.35x 10
4.50 x 7
5. 20% x 9
-Reg Flys the machine was taken :[
1. 15 x 20 ( i really squeezed my tities on this one really burned my forearms & chest
2.20 x 15
3.25x 10
4.35x 7
5.30 x 8
-Smith Shoulder... I really couldnt Flex this muscle still trying =/
1.25x 20
2.25x 15( i had to i was in to much pain)
3.30x 8
4.35 x 6
5.30 x 6 ( By far the most painfull thing out of today was this workout and trying to flex it at the same time...)
-1 Press down
1.10x 20
2.15x 15
3.20x 10
4.25x 7
5.20x 8

 

[frizzy23]

Day 2- Posted 1 day late will post leg workout tonight
OHH YEAH i felt it! My diet has been spot on last 2 weeks and im feeling awesome!!

Key lifts

Hammer 1 arm Hammer
1.45x 20
2.55x 15
3.60x 10
4.80x 7
5.65 x 8

Barbell Curls.
30 x 20 all 4 sets( This was extremely fun and painfull )

 

[frizzy23]

Day 3 Legs I really didnt like today felt sick since the start of the day..

Leg Press[ Weight on each side]
1.90x 20
2.115x 15[ Was really feeling it here and flexed very well...]
3.145x 10[ Could not flex to well with this weight really got me down..]
4.155x 6
5.115x 8

Squat[ I was lol at myself while doing this weight...] This weight is with bar....
1.90x 20
2.115x 15
3.135x 10
4.155x 7
5.115 x 12

Last set of Calves[ I love calves JUST LOVE THEM
1.135x 12
2.145x 9
3.155x 7

I did abbs but i was to tired at this point to write anything down LOL. I have 1 question since im doing 3 days rest 2 days rest what muscle group should i hit my next 2 workout days?

 

[OMEGA]

Hello All looks well with you
Try to shoot for 3 Days on 1 Day OFF

You want to Push for 5 days a week and Really push your self to the point of a True athlete.

4 Days a week would be the Minimum for Results

 

[frizzy23]

Day 4-Rest

Day 5-Chest

Incline Press
1.30x 20
2.35x 15
3.40x 10
4.50x 6
5.40x 8

Military.( weight does not include bar)
1.25x 20
2.30x 15
3.35x 8
4.40x 6
5.30x 9

Press downs
1. 70x 20
2.75x 15
3.90x 10
4.100x 6
5.80x 8

Day 6- Back
1 arm Rows went lighter i didnt think i was doing it right last time...
1.35x 20
2.45x 15
3.60x 10
4.70x 6
5.50x 9

Shrugs. Not including bar
1.35x 20
2.45x 15
3.50x 9
4.60x 6
5.45x 9

Curls
4 sets of 40x 20

Thats been my last 2 days. following the diet 100% and cardio feeling alot better then ever befor.... TOMORROW IS LEGS YAYYYYYYYYYYYYYYYYYYYYYYY No Walking FOR ME!

 

[OMEGA]

Good

Try to find a Machine that will Mimic the 1 arm Dumbell ROW if you are sure the DB row does not work.

Keep in Mind it often take 4-5 workout for New Exercise of regimen to "click"

 

[frizzy23]

They have 2 in my gym a high one and a low one which is better? or it doesnt matter aslong as i use 1?

 

[OMEGA]

Low is Best

 

[frizzy23]

K i will do it on the hammer then

 

[frizzy23]

Day 7 SUCKED. I felt sick today i think im getting a cold but im not to sure.... Well i lacked alot of energy so i didnt want to go up in weights when doing legs basicly did the same weight as in day 3 really sad cuz of it

Leg Press[ Weight on each side]
1.90x 20
2.115x 14
3.145x 10
4.155x 6
5.115x 8

Squat
1.90x 20
2.115x 15
3.135x 10
4.155x 7
5.115 x 12

Last set of Calves
1.135x 12
2.145x 9
3.155x 7

 

[frizzy23]

Day 8- Rest Thank GOD

Day 9 Chest/Tri will post tomorrow morning going to bed now

 

[frizzy23]

I lost the info i wrote down for Days 9-11 but this is the last 2 days

Days 13- Chest/ Tri
Incline Press
1.40x 20
2.45x 15
3.50x 9
4.55x 7
5.45x 8

Military
1.35x 20
2.35x 15
3.40x 8
4.45x 6
5.35x 9

Press downs
1. 80x 20
2.85x 15
3.90x 10
4.105x 6
5.95x 8



Day 14- Back/ Bi

1 arm Hammer Rows ..
1.45x 20
2.50x 15
3.60x 10
4.65x 6
5.50x 9

Shrugs. [ I dont like Shrugs ]
1.45x 20
2.50x 15
3.60x 9
4.65x 6
5.50x 9

Curls
4 sets of 40x 20

My diet has been 100% and cardio as well. I feel great now its rest for me tomorrow is legs

 

[OMEGA]

I dont like Shrugs Either but, they add so much extra muscle with such little effort

your doing great

 

[frizzy23]

My last 2 Days

Days- Chest/ Tri
Incline Press
1.45x 20
2.50x 15
3.55x 9
4.60x 6
5.50x 8

Military
1.35x 20
2.40x 14
3.45x 8
4.50x 6
5.40x 7

Press downs
1.90x 20
2.100x 15
3.110x 10
4.120x 6
5.105x 8



Day 14- Back/ Bi

1 arm Hammer Rows ..
1.45x 20
2.50x 15
3.60x 10
4.65x 6
5.50x 9

Shrugs.
1.50x 20
2.55x 15
3.55x 9
4.60x 6
5.50x 9

Curls
4 sets of 45x 20

Feeling great sorry i haven't been able to post been busy with school and wife.

 

[OMEGA]

no problem: good busy-ness to have

Are you using Wrist Straps For Shrugs?


http://www.bodybuilding.com/store/hooker.html

 

[frizzy23]

Yeah I have used them since i first started working out they always help.

Leg Day!
Leg Press[ Weight on each side]
1.100x 20
2.120x 14
3.145x 10
4.155x 6
5.115x 8

Squat
1.125x 20
2.125x 15
3.135x 10
4.155x 7
5.115 x 12

Last set of Calves
1.150x 12
2.160x 9
3.170x 7

Loved Legs today hit them hard i cant Walk