Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

bentoverrow workout log

bentoverrow

bentoverrow

304 LBS
Platinum
Today was the first day of phase 1
triceps(cable pressdowns)
60-20
80-15
100-10
110-7
80-8

single tri press
30-20
40-15
50-8
60-6
40-7

chest(incline)
45-20
55-15
60-10
70-7
45-9

shoulders( military press)
50-20
70-15
80-10
80-7
50-10
 
Your doing the 5set routine ? Omega made change to the main CHEST and BACK days to be only 4sets each exercise. 1x20, 1x12, 1x8, 1xF...Unless maybe Omega told you to do the old 5set ?
 
Bent Overs routine is modified

So i had to re-work things for him to make it work.
 
Last edited:
SirDingo said:
Your doing the 5set routine ? Omega made change to the main CHEST and BACK days to be only 4sets each exercise. 1x20, 1x12, 1x8, 1xF...Unless maybe Omega told you to do the old 5set ?
Click to expand...
the template I followed was the five set until omega retooled the routine, I got the revision last night after completing the first day
 
today is leg day YEEEEEHAWWWWW!!!!!
I cant wait
chest is moderatly sore from yesterday
i will post numbers later
 
o.k. leg day

leg press
90-20
180-15
270-10
320-10
270-8


smith squat
90-20
140-15
160-10
160-10
140-8

seated calf
45-25
45-25
45-20

seated calf(heavy)
90-12
90-10
90-12
 
stats
6'3" 240lb
30yrs old
b.f. 16-18%
training 7-8 years
arms 18 1/2 cold
legs (10" above knee) 25''
torso (inc. shoulders) 58"
torso (just chest/lats) 50"
neck 18 1/2"
 
OMEGA said:
dont forget abs post Legs

Also how did it feel?( legs)

hard?

Easy?

lol

:)
Click to expand...
felt good, it didnt kill me
teardrops are sore but it usually takes 2-3 days for soreness to develop fully in my legs
short rest periods had my lungs burnin.
 
bentoverrow said:
felt good, it didnt kill me
teardrops are sore but it usually takes 2-3 days for soreness to develop fully in my legs
short rest periods had my lungs burnin.
Click to expand...
also felt pretty gay with 3/4 squats and in a smith machine no less ( I have made fun of those kinds of guys in the past...I guess its someone elses turn to make fun of me.....until they see what happens to my legs)!
 
day 3 went like this
deadlifts
135-20
185-15
225-12
275-10
315-10
365-8
405-4
315-15

hammer rows
45-20
70-15
100-12
110-10

reverse delt flys
10's for all sets
reps 25,15,12,10,8,6

bi curls
20-25
20-15
30-12
30-10
30-8
20-10

reverse bi curl
20-15
20-15
20-15
 
friday 4/11/08
chest, shoulders, tri's
workouts are fast
I dont like flys, can feel rotator cuff too much.
omega should I use a flat machine for the hammer press or is it incline?

chest 7 sets inc db press
45s-20
55s-15
65s-12
75s-10
85s-7
85s-6
55s-8

flys(flat) 4sets
20s-20
25s-15
30s-12
35s-8

hammer press incline
90-15
90-14
110-8
90-6

delts
smith machine press
50-20
50-15
60-12
70-10
50-8

tris
pressdown
30-25
40-15
50-12
60-10
40-8

tris
pressdown one arm
20-20
30-15
40-12
30-8
 
4/13/08
leg day
leg press
90-20
180-15
270-12
360-7
270-8

calf raise
55-20
55-18
55-15

smith squat
90-20
140-15
180-12
200-8
140-10

calf raise(heavy)
110-12
110-12
110-11

BARBELL WEIGHT IS NOT LISTED IN THE LOG ONLY THE PLATE WEIGHT[
 
PS your deadlift is way tooo strong

ease back and limit you poundage to 225-275, and fail with Reps

Also since you will have extra juice be very present in how your traps engage the bar and use the mind to try to use you traps as much as possible
 
OMEGA said:
PS your deadlift is way tooo strong

ease back and limit you poundage to 225-275, and fail with Reps

Also since you will have extra juice be very present in how your traps engage the bar and use the mind to try to use you traps as much as possible
Click to expand...
man thats going to take some practice! i love deadlifts It doesnt feel that heavy to me...the last time i deadlifted was months and months ago this was my first session back at it and i broke a PR easily

also should i just rep out til failure even if its 35- 40 reps? cause when i get in a groove the number of reps is going to be high! :chomp: :chomp: :chomp:
 
Yes do many reps but because you have so much "credit in the bank" in terms strength

you have an unusual asset to when you can divert intensity into you reps to get alot of muscle building out of it.

its ideal to not be so strong and work up,
but you can work back as well
so enjoy it:)

:) trust me..........
 
wed 4/22/08 just listing the heaviest set :)
chest shoulders tri

chest
incline dumbell press
105s for 7

hammer incline press
130 for 7

cable flys
110 for 6

shoulders
military smith
100 for 7

tris
press down
130 for 7

single tri pressdown
60 7
 
the hammer press is an upright seated chest press...it has arms that operate independant of each other. the arms push out and up in an arch not straight up . straight up would be a shoulder press.
 
OMEGA said:
why are you doing 2 Incline Movements?
Click to expand...
Chest
7 Sets Incline DB Press
4 Sets Flat Flys 20, 15 Warm up then 12, 8 till Failure
The Flys are all about Peak CONTRACTION at the Top.



4 Sets Hammer Press 20, 15 Warm up then 12, 8 till Failure
is this a flat,incline or decline movement?
 
bentoverrow said:
Chest
7 Sets Incline DB Press
4 Sets Flat Flys 20, 15 Warm up then 12, 8 till Failure
The Flys are all about Peak CONTRACTION at the Top.



4 Sets Hammer Press 20, 15 Warm up then 12, 8 till Failure
is this a flat,incline or decline movement?
Click to expand...


FLAT! lol
 
bentoverrow said:
ok 10-4 omega! :)
Click to expand...
ok here are my latest numbers
these are all the heavy set

chest
incline 120s for 8

back
deads 275 for 20(I want to use more weight Im getting bored)

legs
leg press
725 for 15

tris
2 handed press down with 200

bis
camber bar curls with 50

workouts are fun and easy Ive been training pretty close to this style for about 6 months before I started this program. I had adopted Markus Ruhls training style and it is frighteningly close to Omegas so I havent missed a beat
and as a testament to it working just look at markus. and to those who doubt...anabolics dont work by themselves you have to work and work hard.Check out his videos. :)
 
bentoverrow said:
ok here are my latest numbers
these are all the heavy set

chest
incline 120s for 8

back
deads 275 for 20(I want to use more weight Im getting bored)

legs
leg press
725 for 15

tris
2 handed press down with 200
QUOTE]


Shit, you're palying with my maxes! lol I've got work to do. :chomp:
You said you've been training 8 years right? Has that been consistant with thought out plans or did you really crack down on everything the past few?
Click to expand...
 
bentoverrow said:
Omega I started the project on April. 7
today is may 12
when does phase 2 start?
Click to expand...


unfortunate you will have to wait till the other Get 2 on the 30th of this month :artist:

dont worry :artist: it will be good for you
 
OMEGA said:
unfortunate you will have to wait till the other Get 2 on the 30th of this month :artist:

dont worry :artist: it will be good for you
Click to expand...
O.k. boss no problem
I am loving this program
breaking prs everywhere
getting great pumps
very cool
thanks Omega
 
sugashane said:
bentoverrow said:
ok here are my latest numbers
these are all the heavy set

chest
incline 120s for 8

back
deads 275 for 20(I want to use more weight Im getting bored)

legs
leg press
725 for 15

tris
2 handed press down with 200
QUOTE]


Shit, you're palying with my maxes! lol I've got work to do. :chomp:
You said you've been training 8 years right? Has that been consistant with thought out plans or did you really crack down on everything the past few?
Click to expand...
have always tried to work hard but the last year or so I have felt like I wasnt were I should be in terms of size so I have been cracking down and doing more volume like most of the world instead of the 3 sets only or Ill overtrain crowd.
Click to expand...
 
bentoverrow said:
have always tried to work hard but the last year or so I have felt like I wasnt were I should be in terms of size so I have been cracking down and doing more volume like most of the world instead of the 3 sets only or Ill overtrain crowd.
Click to expand...
ok new numbers
chest
incline 135s for 7

back
deads 275 for 25
hammer row 205 each side for 8

legs
leg press 775 for 10

shoulders
military press 245 for 6 balls to the wall hard 6

triceps
2 handed pressdown 230 for 8

biceps
50 with camber bar for 10


I got reaaly pissed before my chest shoulder and tri workout on mon. and I have nevver had a better workout.today is wed. I will post back workout numbers tonight. :)
 
bentoverrow said:
ok new numbers
chest
incline 135s for 7

back
deads 275 for 25
hammer row 205 each side for 8

legs
leg press 775 for 10

shoulders
military press 245 for 6 balls to the wall hard 6

triceps
2 handed pressdown 230 for 8

biceps
50 with camber bar for 10


I got reaaly pissed before my chest shoulder and tri workout on mon. and I have nevver had a better workout.today is wed. I will post back workout numbers tonight. :)
Click to expand...
numbers for most recent back workout
deads 275 for 25
hammerstrength rows 225 each side for 8
all in all a good workout, felt tired. long day at work but productive none the less.
 
OK start doing Deads LAST now, this should be enough to accomplish the goal of more results without going past 315 ( 3 plates)


make sure to do the full 5 sets on the first 2 nice a slow then use the deads as the finish
 
OMEGA said:
OK start doing Deads LAST now, this should be enough to accomplish the goal of more results without going past 315 ( 3 plates)


make sure to do the full 5 sets on the first 2 nice a slow then use the deads as the finish
Click to expand...
ok no problem omega

sidebar
I have dropped some weight I'm guessing its fat because my musculsture has not diminished and the bellies still look full. is this phase just a primer for phase 2 or is this phase considered a mass builder?
 
for you 2 is a bit more aggressive so yes this is a primer:)

they are both mass, but 1 was to establish a New FrameWork to build from and use

Kinda like a Reference point
 
OMEGA said:
for you 2 is a bit more aggressive so yes this is a primer:)

they are both mass, but 1 was to establish a New FrameWork to build from and use

Kinda like a Reference point
Click to expand...
ok good to know I cant wait for phase 2 :)
 
bentoverrow said:
ok good to know I cant wait for phase 2 :)
Click to expand...
today is sat. 5/17
omega I switched to incline in the smith machine with a barbell because the dbells are getting difficult to get to the start position (I dont use a spotter normally) hope thats ok if not I'll go back to it.

I did chest tri and shoulders

chest
incline 325 for 7 ( didnt feel it in my shoulders or rotators at all)

shoulders
military 245 for 7 ( really squeezing my delts)

tris
2 handed pressdown 240 for 10
today I felt great! getting used to the 45 sec. rest period usually I do take alittle longer before I do my heavy set like a minute and a half to 2 minutes

my upper chest is coming along nicely.. it gets really pumped after the cable flys very cool.everybody at the gym is asking me what Im doing to get it to pop like that

my strength is better than its ever been and my cns doesnt seem to be taxed at all (I love it) and Im looking around the corner for the mass to follow the strength gain

rock and roll :evil:

I have about 2 weeks left in phase 1 here is a pic from today( sat 5 17 08)
 
I am SOOOOO impressed!


WOW!

can you Plese PM me pics when you first started and thn up to now

1 front pic and one back:)

thanks!
 
OMEGA said:
I am SOOOOO impressed!


WOW!

can you Plese PM me pics when you first started and thn up to now

1 front pic and one back:)

thanks!
Click to expand...
ok but to clarify
you want a pic from the start of the program? I didnt take any shots before the program the ones I posted in my other thread are from alittle less than a year ago

also is it ok to keep doing the incline barbell in the smith machine instead of the dbell incline for chest?

and thanks for the kind words
I will give it my all.
 
str8nubin said:
Good shit row lookin swole :evil:
Click to expand...
Im excited to see what happenes after phase 2! omega is the man. every post Ive read about this program has been super positive and everyone is getting results...puts a smile on my face! :)

I love going to the gym now, there is no questioning if something is working or not all of the leg work is done for you. You just go in there and attack.

ok today was back day
here are some numbers

one arm hammer rows
heavy set
270 on each side for 6

deads
275 for 10 started doing these at the end of the back workout they are alot harder at the end! conccentrated on keeping my traps flexed throughout the entire set got big pump from it

bi curls
heavy set
85 for 10

good workout today felt really strong.
 
bentoverrow said:
ok but to clarify
you want a pic from the start of the program? I didnt take any shots before the program the ones I posted in my other thread are from alittle less than a year ago

also is it ok to keep doing the incline barbell in the smith machine instead of the dbell incline for chest?

and thanks for the kind words
I will give it my all.
Click to expand...

:)

~maybe Just One before comparable to the one you have now time should be in the last 2 years.

~ Yes Incline Smith is my second Fav:) I want you to never go past 315, I did Reasearch on Ruhl and it turns out he just kept pushing and pushing and actually tore part of his pec.

Chest is the one muscle group ( along with Delts) where you MUST stop getting to strong, the pecs can get huge with finesse :) trust me....
 
bentoverrow said:
I love going to the gym now, there is no questioning if something is working or not all of the leg work is done for you. You just go in there and attack.


deads
275 for 10 started doing these at the end of the back workout they are alot harder at the end! conccentrated on keeping my traps flexed throughout the entire set got big pump from it

bi curls
heavy set
85 for 10

good workout today felt really strong.
Click to expand...


Excellent:)

~ Bingo on the Deads, that the exact result one you get too, they will always click too when you do them at the end. Not one bad thing about it.

~Agreed on the mind set as well, Lev 2 is a little more broken up and intense but it still FLOWS.
 
OMEGA said:
Excellent:)

~ Bingo on the Deads, that the exact result one you get too, they will always click too when you do them at the end. Not one bad thing about it.

~Agreed on the mind set as well, Lev 2 is a little more broken up and intense but it still FLOWS.
Click to expand...

ok here are some numbers for the last 2 days
tues. 5 20 08
legs

leg press
800 for 6

calf raise (heavy)
125 for 12

do you guys have a hard time doing seated calf raise after leg press?
I have such a pump in my quads from the leg press that when I do seated calf raise the pad squishes my quads and it really hurts. I feel that more than my calves.

today ( wed 5 21 08)
chest shoulders tris

chest
incline smith chest press
295 for 10
backed off the weight and really squeezed at the top like I was trying to make my hands touch by squeezing them together.

shoulders
military press smith machine
195 for 7
also backed off, used just delts...big friggin pump. :)

tris
240 for 8
tris were fried but it felt good.
 
Totally relate on the seated calf raises. Feels like someone is pounding a railroad spike in there sometimes but the results are so good, I'm gonna have to shave my legs....
 
I do find Seated Superior to Standing do to pure Isolation
But the new piece I showed is the BEST but rare
 
OMEGA said:
I do find Seated Superior to Standing do to pure Isolation
But the new piece I showed is the BEST but rare
Click to expand...
ok I did back yesterday
here are some numbers

one arm hammer rows
285 each side for 5

bi curls
95 for 7

reverse bi curls
55 for 25x3

feeling really good and im dropping weight weigh about 230 now measurements are the same in all the critical areas.
 
bentoverrow said:
ok I did back yesterday
here are some numbers

one arm hammer rows
285 each side for 5

bi curls
95 for 7

reverse bi curls
55 for 25x3

feeling really good and im dropping weight weigh about 230 now measurements are the same in all the critical areas.
Click to expand...
hey guys thought you might find this funny, today at the grocery store a 6 year old girl told me I have big boobies....... thanks alot Omega lol
 
OMEGA said:
EXCELLENT :artist:

AND THE BOOBIE COMMENT LOL
Click to expand...
so there is a national level bodybuilder that works out in my gym I ve talked to him the last couple of weeks and Ive just been asking him questions about mass gain, set/rep style and dieting....yada yada
he said next week we could train together,its a neat opportunity but i dont want to break away from this program after all I am paying for it! What should I say so as to not look like a jerk and preserve future opportunity to learn from him.
 
Train with him

But ask him if hes cutting or bulking, if he is bulking you want be able to lift as he does and wont want too.
 
OMEGA said:
Train with him

But ask him if hes cutting or bulking, if he is bulking you want be able to lift as he does and wont want too.
Click to expand...
he is 7 weeks out from a contest so he is cutting
 
OMEGA said:
tell him your eating candy bars
Click to expand...
LOL! :)
when we were talking yesterday he said I look pretty lean I said it wasnt on purpose. cause I like apple pie, sodas and candy bars. it was just from my metabolism and my job that Im fairly lean
he said if I had a desk job my weight would def. increase

you should have seen the look on his face when I told him what I ate,
his wife started laughing...she does figure comp.
....guess they both would of liked a candy bar!
 
phase2, phase2,phase2, phase2,phase2,phase2,phase2
phase2, phase2,phase2, phase2,phase2,phase2,phase2,
phase2, phase2,phase2, phase2,phase2,phase2,phase2,
phase2, phase2,phase2, phase2,phase2,phase2,phase2
 
OMEGA said:
:)
Click to expand...
phase 2
day1 was chest and arms
felt good nice change in format from phase 1
I like the other excercises that were added

day 2 cardio...hohum

day 3 my favorite... back and shoulders
killed the weights and got those strong contractions :chomp:
gained 5 reps on my shoulder press..I guess they were pretty fresh from not having to do support work from chest workout( which was on the same day in phase 1) the extra reps REALLY suprised me...very excited

today is legs. will update later :)
 
bentoverrow said:
stats
6'3" 240lb
30yrs old
b.f. 16-18%
training 7-8 years
arms 18 1/2 cold
legs (10" above knee) 25''
torso (inc. shoulders) 58"
torso (just chest/lats) 50"
neck 18 1/2"
Click to expand...
stats as of june 14th
229.6 lb
arms 18 3/4 cold
legs (10" above knee) 25"
torso (inc. shoulders) 59" (cold)
torso (just chest/lats) 51 1/2 (cold)
neck 19

I need to get that leg measurement to move
Shoulders are poppin out on the sides big time
 
legs
leg press 800 for 10
(not as much size in the leg department as I would like..but when flexed alot of cuts are visible. legs look really good just need more sweep and thickness from side)

chest
incline smith 295 for 8
havent really been focused on these...autopilot when it happens to be that day,going to try to concentrate more.
shoulders
military press 265 for 10
been going balls to the wall I love these...and it is showing up big time on my shoulders
back
hammer strength one arm row 315 each side for 6
feel like a friggin bull...
arms
bi curls 90 + bar? for 8

tris
2 hand tri press 240 for 7

phase 2 is good..just need to sink my teeth into it
 
well its finally happened,chest has gotten so large I cant see my nips anymore.
oh well Ill send'em a post card every now and then to see how they're doin.
 
July 8th
Been working in the office for about three weeks , gotta say I LOVE IT, recovery between workouts is lightning fast and body weight/measurements are climbing as are the poundages in the gym.
I dont want to give away all the excercises in this phase (OMEGA would kill me) but major synergy is occuring in the workouts ( been in the gym 4-5 times a week,as usual)

sidebar A national level BBer has taken notice and wants me to work with him this off season. He has said that my small joints/waist and wide shoulders can make for some promising results. This is going to be a real treat for me. He has a contest next week in Ft. Laurderdale I believe, couple weeks after that he starts his off season training.
I will take detailed notes.

anyway here are some numbers

chest
incline smith press
365 for 6 (I know I'm not supposed to go over 315 but I cant help it..it feels so good!)

back
1 arm Hammer Strength rows
335 for7

legs
leg press
855 for 10

shoulders
smith machine military press
285 for 12

arms
bis
barbell curl
125 for 6

tris
2 hand press down
240 for 8
 
bentoverrow said:
well its finally happened,chest has gotten so large I cant see my nips anymore.
oh well Ill send'em a post card every now and then to see how they're doin.
Click to expand...


:chomp: :artist: :chomp: :evil: :)
 
bentoverrow said:
What happened to Guardian?
Just read about his passing...so sick I don't think I can finish my lunch.
Click to expand...

I don't know how candid we should be about this, but apparently he passed in his sleep due to a heart attack. Great guy who helped many, he will be missed.
 
shogun7 said:
I don't know how candid we should be about this, but apparently he passed in his sleep due to a heart attack. Great guy who helped many, he will be missed.
Click to expand...
Very sad indeed. And a great shock.
 
Omega Ive been altering my grip and stance in my exercises in the middle of my sets and from set to set for some variation and additional fiber stimulation. Is this O.K.
Also its more fun,sometimes I get bored.
 
YES its good:)

BUT NOT on any heavy power set, only on the drop set and lighter sets do to excess torque on the heavy set

kay? :)

You near the 4 months mark, you might want top opt for 3-4 weeks off per my strategy
 
OMEGA said:
YES its good:)

BUT NOT on any heavy power set, only on the drop set and lighter sets do to excess torque on the heavy set

kay? :)

You near the 4 months mark, you might want top opt for 3-4 weeks off per my strategy
Click to expand...
Im still in phase 2 :worried:
 
OMEGA said:
3 is cutting for comp

and is very difficult

its up to you
Click to expand...
I will pass on the cutting
I am going to PM you now I have a question for you

BTW is this the end of the program for me?
 
bentoverrow said:
I will pass on the cutting
I am going to PM you now I have a question for you

BTW is this the end of the program for me?
Click to expand...


I could give you one more version of lev 2 maybe based on some new goal

BUT I still think in 4-6 more weeks you should ease off to allow all things relax:)
 
OMEGA said:
I could give you one more version of lev 2 maybe based on some new goal

BUT I still think in 4-6 more weeks you should ease off to allow all things relax:)
Click to expand...
dude, I sit at a desk all day with a smile on my face, I feel like I am relaxing ...J/K I'll do what you say.

Please review my PM Sir. :)
 
Ive taken it easy this week, was feeling a bit exhausted even with the "vitamins" Youre right Omega (I may need a break) I think I may take the next week off...what can it hurt?

side bar : I dont fit in ANY of my suits now and no one has my size now (61 1/4 " around shoulders, 35 1/2" waist) and my slacks look like they are painted on. Im going to have to spend oodles of money on custom suits or shink.....what to do, what to do!

What do you do about suits Omega. Dont say, "I dont wear them!"
 
You must log in or register to reply here.

Similar threads

T
Test, Mast, HGH, Insulin Log
Replies
1
Views
330
the_alcatraz
the_alcatraz
Jayne Scott
DB Shoulder + Glutes Home Workout
Replies
14
Views
994
Jayne Scott
Jayne Scott
Jayne Scott
My DB Home Upper Body Workout
Replies
16
Views
1K
Jayne Scott
Jayne Scott
pigsy
Approved Log My Training Cycle Diet Log
Replies
33
Views
3K
pigsy
pigsy
Jayne Scott
Shoulders and Glutes Home Workout
Replies
15
Views
2K
ROIDDERS
ROIDDERS
Top Bottom