hawkzandnuckz..... start date 9/3/08

[hawkzandnuckz]

I just joined early this morning so I'm a couple days behind but can't wait to get started. I got a promotion with my career last year and ever since my training has suffered. I'm at a point now where I can give that time back to my training and I want to rededicate myself to it and doing it right. The last year hasn't been a good one for my body lol.

Stats:

Age: 31
Height: 6'
Weight: 220
Bodyfat: 22% at last check ( and I know it disgusts me too )

Goals: With my last year the whole body needs work but my ultimate goal is to see a 6 pack again without sacrificing size. The last time I saw mine I was very lean but a stick. As for problem spots, chest progress has always lagged behind my other bodyparts.

 

[sweed]

After the first leg workout you know it's for real!
Good luck!

 

[OMEGA]

Thanks SWEED!

Sir Welcome you are NOT behind

I had some issues so this is still the intro week and next week is a Start
but in reality we all really start MID next week On the "clock"

 

[hawkzandnuckz]

First two workouts done, you guys warned me on the leg workout and you were right lol but where was the heads up on the 2nd one, that's one exhausting workout. So different, less sets, less exercises, less weight yet I feel the muscles being worked far more. I'm looking forward to todays chest workout.

Just a question if anyone knows or Omega if you can fill me in, I dont know if I missed it somewhere else but I think I read everything. Do you have a list of all the supps we'll need or want for level 1?

 

[OMEGA]

~Supplement Keys are 5-7 Grams of Creatine Post Workout always
~Stimulant 30 Minutes PreWorkout for CNS activation to enervate and recruit muscle fibers
~Whey Isolate flavored ONLY with Sucralose Art Sweetener as its healthy and carb free
~Clean food to support the Blue Collar Diet
~Multivitamin with high fat meal for uptake.( dinner or breakfast)
~Glutamine — For faster recovery.15-20 Grams a Day

 

[hawkzandnuckz]

I started today officially, yesterday was my day off and I was on back day so im just keeping up the routine rather than start a new. So my day 1 is:

Pulldowns:

40 x 20
50 x 15
60 x 10
70 x 7
50 x 6

DB Rows

30 x 20
45 x 15
55 x 10
60 x 7
45 x 7

Shrugs

40 x 20
50 x 15
60 x 10
75 x 9
50 x 4

Side Laterals

5 x 20
10 x 15
15 x 10
15 x 8
10 x 6

Cambered bar curl

30 + bar x 20 x 3 sets

Cambered reverse curl

Bar + 10 first set, just bar last 2 sets


20 minutes cardio

general notes:

gotta do better with my macros I hit the fat and protein no problem but was quite a bit under on my carb intake.

How does cottage cheese stack up as a protein source? We good to eat this as part of the diet? and its sad to admit but I think the 15s on the side laterals are pushing it, feel like im cheating a bit on them.

 

[OMEGA]

Cottage Cheese is good once a day

Yes I have the same prob with Carbs

 

[sweed]

I have the same prob with carbs tooo! I'll be adding them in 2 hours prelift.
db laterals I start with 5's bro. the 8's, 10's, 12's and then back to 10's. super strict and slow and it burns the heck out of them and I barely get my reps ith that form. I know it doesn't seeem like a lot of weight, but who cares. I don't care what people think. I am making progress and they aren't.

 

[hawkzandnuckz]

creatine question. I got some thats called purple k, its kre-alkalyn creatine and dosage says 1-2 caps before workout, 1-2 caps after workout. Each cap is 750 mg. So far I havent taken it before workout as my pre-workout drink has creatine in it but we're recommended 5-7 grams post workout. Should I just be taking as many caps as necessary to hit that 5-7 grams amount or is this just a more effective form of creatine that normal mono that I dont need to take as much?

 

[OMEGA]

take 6 caps a day of that stuff
it is more effective, but NOT night and day difference

 

[OMEGA]

I have the same prob with carbs tooo! I'll be adding them in 2 hours prelift.
db laterals I start with 5's bro. the 8's, 10's, 12's and then back to 10's. super strict and slow and it burns the heck out of them and I barely get my reps ith that form. I know it doesn't seeem like a lot of weight, but who cares. I don't care what people think. I am making progress and they aren't.

Exactly, though in time ON or OFF those lifts will all rise which is Why I prescribe LIFT thresholds ANYWAY.

http://www.elitefitness.com/forum/o...oject/how-strong-do-you-need-ever-577772.html

 

[hawkzandnuckz]

Day 2: this was yesterday just didn't post it, taking today off cause im wiped

Press

80 x 20
100 x 15
120 x 8
120 x 7
90 x 6

Low Inc Db press

20 x 20
30 x 15
35 x 10
40 x 7
30 x 4

flyes

20 x 20
30 x 13
40 x 8
40 x 7
20 x 8

Shoulder Press

50 x 20
60 x 15
65 x 10
65 x 8
50 x 5

tri pushdown

20 x 20
30 x 15
40 x 10
40 x 8
30 x 4

20 minutes cardio on the eliptical


my notes for the day: Felt drained of energy towards the end of the workout. By the time I hit my shoulder presses I was exhausted. I know I can do better on the last 2 exercises but I got a killer pump from both regardless and made sure I kept strict form.

I also played 2 hours of tennis 3 hours after my workout ended, I play at least 4 times a week for a couple hours per time. That shouldnt make a difference to my results in any way should it?

Also since im trying to cut down am I cool to do cardio besides tennis on my off days? I noticed you telling des that off days should be very much off but he and I have different goals.

 

[desmond]

What standard is ur tennis? if its decent standard its pretty cardio intensive and I'm guessing it would hinder ur leg gains. Tennis doesn't require much fitness at lower standard levels.
Perhaps reinstroduce the tennis in weeks 8-12 (cutting phase).

Also, if u hit with heavy topspin or employ heavy kick serves I think it does somewhat fatigue shoulders and back respectively. As an example, I'm during the omega program playing just once a week, and as I'm no logner playing comp, my only friend is much worse than me (I win 6-0, 6-1), so I normally just use to it to practice technique. I decided to make him receive an hour of my kick serves the other day, and the next day, my right arm was rowing appreciably less than my left arm, which means I can't really do this anymore

Rafa is my idol obviously BTW lol. I tried to change my forehand to his 2 years ago, but it I just couldn't get much power. For my aesthetic goals, his body in my avatar pic is close to perfect if I could maintain that ripped all year (and do it on a diet of pizza/pasta/chocolate on toast for breaky lol)

Day 2: this was yesterday just didn't post it, taking today off cause im wiped

Press

80 x 20
100 x 15
120 x 8
120 x 7
90 x 6

Low Inc Db press

20 x 20
30 x 15
35 x 10
40 x 7
30 x 4

flyes

20 x 20
30 x 13
40 x 8
40 x 7
20 x 8

Shoulder Press

50 x 20
60 x 15
65 x 10
65 x 8
50 x 5

tri pushdown

20 x 20
30 x 15
40 x 10
40 x 8
30 x 4

20 minutes cardio on the eliptical


my notes for the day: Felt drained of energy towards the end of the workout. By the time I hit my shoulder presses I was exhausted. I know I can do better on the last 2 exercises but I got a killer pump from both regardless and made sure I kept strict form.

I also played 2 hours of tennis 3 hours after my workout ended, I play at least 4 times a week for a couple hours per time. That shouldnt make a difference to my results in any way should it?

Also since im trying to cut down am I cool to do cardio besides tennis on my off days? I noticed you telling des that off days should be very much off but he and I have different goals.

 

[hawkzandnuckz]

What standard is ur tennis? if its decent standard its pretty cardio intensive and I'm guessing it would hinder ur leg gains. Tennis doesn't require much fitness at lower standard levels.
Perhaps reinstroduce the tennis in weeks 8-12 (cutting phase).

Also, if u hit with heavy topspin or employ heavy kick serves I think it does somewhat fatigue shoulders and back respectively. As an example, I'm during the omega program playing just once a week, and as I'm no logner playing comp, my only friend is much worse than me (I win 6-0, 6-1), so I normally just use to it to practice technique. I decided to make him receive an hour of my kick serves the other day, and the next day, my right arm was rowing appreciably less than my left arm, which means I can't really do this anymore

Rafa is my idol obviously BTW lol. I tried to change my forehand to his 2 years ago, but it I just couldn't get much power. For my aesthetic goals, his body in my avatar pic is close to perfect if I could maintain that ripped all year (and do it on a diet of pizza/pasta/chocolate on toast for breaky lol)

The standard isnt anywhere near where it was back in the day but Im still playing guys who are playing and going deep/winning open level tournaments tho I myself didnt compete this year so the matches are very competitive. No leisurely knockin the ball around we go all out. I do hit with heavy spin of all sides. I love Rafas games, I've been hittin that same forehand since juniors wish I could hit it as well as he could tho. Edberg was my favorite player growing up, didn't emulate his game at all tho. I'd hate to have to give it up with so few weeks of good weather remaining in these parts. I can let it slide a bit in the winter fewer players play year round over here.

 

[desmond]

Yeah, Edberg was my childhood idol - I use to cry when I was really young (5-9) if he lost, but having watched Edberg's old matches on youtubes, I think his game wouldn't stand too well now. Still the best volleyer I've ever seen

If ur going to play that much tennis, perhaps u should factor it in ur diet. Ask Omega. Probably burning 500-700 cals per hour.

The standard isnt anywhere near where it was back in the day but Im still playing guys who are playing and going deep/winning open level tournaments tho I myself didnt compete this year so the matches are very competitive. No leisurely knockin the ball around we go all out. I do hit with heavy spin of all sides. I love Rafas games, I've been hittin that same forehand since juniors wish I could hit it as well as he could tho. Edberg was my favorite player growing up, didn't emulate his game at all tho. I'd hate to have to give it up with so few weeks of good weather remaining in these parts. I can let it slide a bit in the winter fewer players play year round over here.

 

[access]

What about Pat Cash as one of the best vollyer's of all time Des? C-mon Aussie!

 

[hawkzandnuckz]

slacking a bit on the updates but not on the workouts.

The working out and discipline on the diets working, I'm down 7 pounds as of this morning, I know we're not supposed to judge by the scale but for right now, its showing me its definitely working. That and the muscle soreness actually. Lovin this program, ty Omega.

 

[OMEGA]

!!!!!!!!!!!!!1

awsome! and to think we are all not doing that mich cardio yet able to lose so much fat

 

[hawkzandnuckz]

I was doing my chest day today and found my weights actually decreasing instead of going up as the weeks have gone on, I dont know if im just feeling the exercises more cause I have better form or if im going too slow (more than 2 seconds on the positive and negative, is this okay btw or should I speed it up?) is tis this abnormal or bad, im getting monster pumps and soreness but im concerned im going backwards or something.

 

[sweed]

last week when i was doing chest 2 times that week I noticed my 2nd workout was a little more tough than the first.
It should be rested for next week. Keep posting up your routines man!

 

[desmond]

I was doing my chest day today and found my weights actually decreasing instead of going up as the weeks have gone on, I dont know if im just feeling the exercises more cause I have better form or if im going too slow (more than 2 seconds on the positive and negative, is this okay btw or should I speed it up?) is tis this abnormal or bad, im getting monster pumps and soreness but im concerned im going backwards or something.

It may be form. As an example, I now do lat pull downs considerably better than at the start of the program, and as a result my back's quite fatigued by the time i hit one arm rows, so hence, it means temporarily my progress on one arm rows has decreased

 

[OMEGA]

I was doing my chest day today and found my weights actually decreasing instead of going up.

DO not worry, chest is a marathon in term of building up mass and power

The Biceps and chest simply dont need THAT much to get big

also for some there is just the very real reality its more of a finesse muscle that gets huge with LIGHTER weight

one guy I knew ONLY did flys for mass and pushups for "pressing"

pecs looked like Arnold............

 

[sweed]

I would love to have Arnold Pecs! lol