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joined 8-18-08 starting 9-01-08

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so yeah... i got quite some things to work on...

IMG_3688.JPG

that was... "better" days
 
tried the leg workout today, took me by surprise...

also, i just got my protein from bodybuilding.com and they threw in a sample of super charged, so i tried that, it felt good kicking in, took me 15 minutes to get to the gym and it was already gone... i'm sticking to amplify and lipoflame next time =(

i did the calf raise first because smart one decided to hog the leg press machine while he switch between leg presses and bicep curls...

calf raise (i forgot this was 3x25)
80x20
90x15
100x12
110x10
90x8

leg presses
180x20
200x15
210x10
220x9
200x7

All i can say is...ouch

Smith Squats (i learned that my lower body needs alot of work after this..)
90x12
110x10
120x8
100x10
yes i know.. i didn't finish 5 sets

leg press calf raises
just tried it at 50lbs and my legs are fairly tired by now, shaking...
50x5 then bam... right calf tenses up and thats it

i love the workout... just disappointed in myself

edit:
i took dymatize iso-100 today after i received it
and damn finally a protein shake that tastes good, doesnt clump and best of all.. i dont feel like my stomach is all backup and full
 
Ya that leg workout is killer! My legs as soooooo sore today!

I am going to buy some iso and creatine this weekend for the big start.
3 days til the 'official' start!
 
this is more of a baseline than anything and I know what I can do and gotta work on now

Pulldown
70x20
80x15
90x10
110x9
90x12

Hammer Strength Reg-Iso Row (the low one was taken forever!)
35x20
40x15
45x10
55x10
35x12

DB Shrugs
30x20
35x15
40x10
50x10
35x10

DB Lateral (forgot to do them)

Cambered Curl
10x12
10x8
10x6

Cambered Reverse Curl (couldnt do this, right wrist started to act up real bad again)

Machine Flat Press
80x20
95x15
110x10
135x8
95x5

Incline DB Press
20x20
25x15
30x10
35x8
25x12

Smith Military Press
50x10x4 (couldnt muster up for the last set)

Cable Press Down (this was embarassing)
35x12 and I went home after that

Leg Press (bad day, I know I can do way more than that)
180x20
190x15
200x10
220x8
200x7

Calf Raise (didnt do it the reps properly)

Smith Squats
90x20
100x15
110x10
120x8
90x9

it'll be much better next time I post numbers now I have a baseline of everything
 
devildoc said:
tried the leg workout today, took me by surprise...


Smith Squats (i learned that my lower body needs alot of work after this..)

i took dymatize iso-100 today after i received it
and damn finally a protein shake that tastes good, doesnt clump and best of all.. i dont feel like my stomach is all backup and full
Click to expand...


~Is it not wonderful? best part is that it will build almost all you need just before comp YET does NOT tax the knee or other connective tissues excessive


~So true about the Smith, you will know Just how strong you core REALLY is.

~TOld you so, Dymatize and Vitamin Shoppe brand Iso are THE BEST period
 
Leg Press
180x20
200x15
220x10
240x13
200x15
LOL I guess i'm not doing enough now that my legs arent hurting

Calf Raise
70x20
75x15
80x10
90x11
80x8
Gotta up this too... and i did it wrong .. AGAIN

Smith Squats
70x20 way too light
90x15
110x10
90x10

Calf Press
70x20
90x15
110x12
130x12
90x17
I was scared my leg was gonna cramp up again, but I know better next time

#s are gonna be higher next time around :)
 
Pulldown:
75x20
90x15
105x10
135x8
90x18

Iso-Row
35x20
40x15
45x10
55x7
40x9

DB Shrug
35x20
40x15
50x10
60x10
40x12

DB Lateral (just seeing how it feels)
5x20
8x15
12x10
15x10
8x12

I'm guessing these will come in time

Cambered Curl
20x18
20x16
20x12
bar x 8
bar x 7

Reverse Curl
bar x 5 x 8
 
I just tried the back workout today too devildoc....
Omega's workout seems to give me the best pumps i've ever had in my life. After doing the Cambered Curls and Reverses I felt my forearm flexors and extensors both dead. Keep up the good work though bro! Your back has mine killed!
 
Current Diet:
3 eggs
6 egg whites
2 slices of multi-grain bread
2 scoops of dymatize iso-100
3 tbsp olive oil
multivitamin

Lunch
8oz chicken breast
2 slices of multi-grain bread
2 tbsp pb

Training
no-shotgun
2 scoops of waxy maize
2 scoops of dymatize iso-100
15g of glutamine/glutamine peptides

Dinner
4oz Chicken Breast or
4oz Beef

86.5g Fat (more or less)
203g Card
208g Protein
 
tired as hell from almost two days of no sleep, but it's all gravy :)

Incline Press:
15x25
25x15
25x12
25x12
30x10
35x6
35x6

Smith Machine Military Press
20x25
30x20
35x15
40x10
50x8

Press Downs: my right wrist is still hurting and it bothers me alot when i do this...
24x25
36x8 24x12
36x5 24x10
24x10
24x10
 
Your connective tissues will adapt:)

always give your self 2-3 weeks for the body to get used to new lifts
 
yeah omega, i'm definately relying on the glutamine because it takes a good 3 days for my legs to heal! :D
 
looked everything up on fitday and changed it up a little, plus i cant stomach that much anyhow... lol

Morning
3 Whole Eggs
Fat: 16g
Carbs: 1.7g
Protein: 16.2g

6 Egg Whites
Fat: 0.3g
Carbs: 1.4g
Protein: 21.5g

2 Slices of Bread
Fat: 2
Carbs: 48g
Protein: 8.0g

28g Whey Isolate
Protein: 50g

4 Tbsp Olive Oil
Fat: 56g

AST Multi-vitamin

Lunch
2oz Chicken Breast
Fat: 4.4g
Carbs: 0g
Protein: 16.8

2 Slices of bread
Fat: 2g
Carbs: 48g
Protein: 8g

Workout
1 Scoop of No-Shotgun
Protein: 20g

80g Waxy Maize
Carbs: 76g

56g Whey Isolate
Protein: 50g

7.5g Glutamine
Carbs: 24g

Dinner
4oz Chicken Breast
Fat: 8.7g
Protein: 33.5g

Total
Fat: 89.6g
Carbs: 199.1g
Protein: 199g
 
Leg Press
180x20
230x15
250x10
270x15 (LOL i been slacking big time havent i...)
230x10

Seated Calf Raise
80x20x2
80x17 80x8

Smith Squats
90x20
110x15
130x10
140x9
110x8
for whatever reason, i feel really drained and light headed after i do each set of squats... what gives?

Calf Press gonna take this up 2 notches next time around
90x20
110x15
130x10
150x20
110x10
 
HS Iso-Row starting to feel the contraction now, feels good!
35 x 20
40 x 15
45 x 12
55 x 10 (I feel way better doing these now and they're easier)
40 x 8

Pulldown still dont really feel the contraction here
80 x 20
90 x 15
100 x 12
110 x 8

Deadlift
50 x 25
55 x 15
bar x 12
bar x 10
bar x 8
bar x 6
bar x 6

and some other exercises :D
 
DB Press
10 x 25
15 x 20
20 x 15
25 x 12
30 x 8
35 x 6
40 x 6

DB Flat Fly
20 x 20
25 x 15
30 x 12
35 x 10

HS Press
45 x 20
55 x 15
45 x 12
45 x 8

Military Press with this program... it drained me more!
10 x 25
30 x 20
35 x 15
35 x 10
35 x 8

Pressdown
12 x 25
24 x 20
36 x 12
36 x 10
36 x 8

1 arm press down wow....
10 x 20
10 x 15
10 x 12
10 x 8
 
:) yep!

your doing it right when the warm arm press = "wow"

FYI the young many in the OMEGA mailer pic always JUST ran out of gas with about 20 minutes of the workout left

so one should alwyas depleted of energy in the end......

your doing GREAT
 
Leg Press
230 x 25
250 x 15
270 x 12
320 x 10
250 x 10

Seated Calf Raise
80 x 20 x 3

Smith Squats this is probably the hardest part of leg day for me
90 x 25
110 x 15
120 x 10
140 x 8
110 x 8

Calf Press i'll start a little higher next time to get more of a burn
180 x 25
230 x 15
250 x 12
270 x 10
230 x 9

.. have a nice day :D
 
HS Row damn i mustve been slacking
35 x 20
45 x 15
55 x 12
65 x 10
70 x 8

Pulldown
70 x 20
80 x 15
90 x 12
100 x 10
110 x 8

Deadlift
30 x 20
40 x 15
50 x 12
55 x 10
55 x 8
55 x 6
55 x 6

Reverse Fly
30 x 25
40 x 15
40 x 12
50 x 10
60 x 8

Bicep Curls
bar x 25/15/12/10/8

Rev Curl
bar x 15 x 3

i cant ever seem to NOT struggle on the bicep curls =(
 
devildoc said:
HS Row
i cant ever seem to NOT struggle on the bicep curls =(
Click to expand...

The reverse curls kill me. Actually the regular curls do to but doing the reverse curls with next to no weight on the bar is murder on my bi's. I am able to get the bar and 2 1/2 lb weights on it out for a couple of sets and i'm not huge but generally one of the bigger guys in the gym and I always see people looking at me struggling and grunting doing these to finish my session and you can see the looks are "is he serious", "with only that weight"..LOL.
 
havent updated for the past few days

omega, you'll kill me... I havent been following the diet to the . for the past 3 days!!!! I tried to get it as close as possible but I know its not good enough =(

besides that, heres an update, I think I found where I really should be and some of them I am going to drop some weight in it so I can get a nice contraction and perfect form.

day 1:
db press 40
db flat fly 35
hs low-iso 100
military press 30 (damn my shoulders are WEAK!)
pressdown 36
1 arm press down 10

day 2:
leg press 320
seated calf raise 80
smith squats 130-140
calf press 270

day 3:
hs low-iso 55
pulldown 110
deadlift 90
reverse delt fly 50
bicep curl - bar
rev bi curl - bar (my gym doesnt have any thing smaller than just the bar itself, otherwise i'd go down, i'm really struggling with these)
 
and btw... I left out a fart while doing the deadlifts today... caught this guys attention...lol good thing i was finished
 
lol!

re: about the lifts you dont get sting in fast enough

YOU WILL in time:)
for example chest NEARLY too me one year to really nail and get what i needed , but once it started clicking there is no going back
 
OMEGA said:
lol!

re: about the lifts you dont get sting in fast enough

YOU WILL in time:)
for example chest NEARLY too me one year to really nail and get what i needed , but once it started clicking there is no going back
Click to expand...

I feel like I have nailed DB bench pretty quickly, but I notice after it my chest is totally destroyed, and I can barely do any weight on cable flys.

No going back to bb bench for me
 
desmond said:
I feel like I have nailed DB bench pretty quickly, but I notice after it my chest is totally destroyed, and I can barely do any weight on cable flys.

No going back to bb bench for me
Click to expand...



right on:) you will spare your self so much time wasted and look a whole lot better then Bench guys:cool:

some body part in time you will also find need VERY little to get a response as you training become SO refined

for example Calfs on me NEVER responded but in time after I did my routine they did
now I can do half the work because the mind muscle connect is so strong, same with Traps and still get the AG Response
 
havent really been able to get much internet access, so i haven't been logging since i'm not home, but damn, i can really feel my back growing! More sore than ever and i'm loving it! thanks omega
 
here's a update ;)

Day 1:
DB Press
15x25
20 x 20
25 x 15
30 x 12
35 x 8
40 x 6
50 x 5 (couldn't find a 45, but hey it's an improvement!)

Machine fly (is this ok omega?)
50 x 20
60 x 15
70 x 12
80 x 10

HS Press
40 x 20
45 x 15
50 x 12
55 x 10

Military Press
30 x 25
30 x 20
30 x 15
30 x 10
30 x 8

Press down
12 x 25
24 x 20
36 x 15
36 x 12
36 x 8 (barely... lol)

1 Arm Pressdown
10 x 20/15/12/8

Day 2:
Leg Press
230 x 25
250 x 15
270 x 12
320 x 10
250 x 10

Seated Calf Raise
80 x 20 x 3

Smith Squats
90 x 25
110 x 15
120 x 10
140 x 8
110 x 8

Calf Press
170 x 25
230 x 15
250 x 12
270 x 10
230 x 9

Day 3:
HS Row
35 x 20
40 x 15
45 x 12
50 x 10
55 x 8

Pulldown
70 x 20
80 x 15
90 x 12
100 x 10
110 x 8

Deadlift
50 x 20
60 x 15
70 x 12
80 x 10
90 x 8
90 x 6
100 x 6

Reverse Fly
30 x 25
40 x 15
40 x 12
50 x 10
60 x 8 (barely)

Bicep Curls
bar x 25/15/12/10/8

Reverse Curl
bar x 15x3
 
and this is the LATEST

Day 1

DB Press
15 x 25
20 x 20
25 x 15
30 x 12
35 x 10
40 x 6
50 x 6

Machine Fly
50 x 20
60 x 15
70 x 12
80 x 10

HS Low-Iso
35 x 20
40 x 15
45 x 12
55 x 8

Military Press
20 x 25
20 x 20
20 x 15
20 x 10
20 x 8

Pressdown
12 x 25
24 x 15
36 x 12
36 x 10
36 x 8 (mommy!!!)

1 Arm Pressdown
12 x 20
12 x 15
12 x 12
10 x 8

Day 2:
Leg Press
270 x 25
290 x 15
320 x 12
340 x 7
290 x 8

Seated Calf Raise
80 x 20 x 3

Smith Squats
90 x 25
110 x 15
120 x 12
140 x 8
120 x 8

Calf Press
180 x 25
230 x 20
250 x 15
270 x 12
230 x 15

Day 3
HS Row
35 x 20
40 x 15
45 x 12
50 x 10
55 x 8

Pulldown
70 x 20
80 x 15
90 x 12
100 x 10
120 x 8 (new PR)

Deadlift
50 x 25
60 x 15
70 x 12
80 x 10
90 x 8
100 x 6
110 x 6

Reverse Fly (machine)
37 x 25
45 x 15
52 x 12
60 x 10
52 x 8

Bicep Curls
bar x 25/15/12/10/8

Rev Curl
bar x 15 x 3

sorry if its a little messy, just got a little bit of time and keeping track ;)

and damn I cant wait till phase 2!! My fiancee said she's seeing NOTICABLE changes, just not gradual but noticable, I can't tell but i'll take her word for it. Thanks again omega!!
 
almost forgot, I been doing 20 minutes of cardio every day except for leg day and my rest day of course, run times are getting better too!
 
last update I swear!! Omega, I feel like all parts of my body got stronger and more defined, but I feel like my chest is lagging, or is that something in phase 2 that'll be taken care of? :)
 
sorry omega, I havent been around really, I been out on my annual AT and preparing for deployment in the 1st week of November! I missed 3 days in a row and diet isn't on point =( Will be back on track on monday!
 
alright finally back home!

diet is back in check...

Incline DB Press
15 x 25
20 x 20
25 x 15
35 x 12
40 x 8
45 x 6
45 x 6

Machine Fly
50 x 20
70 x 15
90 x 12
110 x 7

HS Press
35 x 20
40 x 15
45 x 12
50 x 9

Military Press
20 x 25
20 x 15
30 x 12
30 x 10
30 x 9

Pressdown
12 x 25
24 x 15
24 x 12
36 x 10
36 x 8

1 Arm Press Down
10 x 20/15/12/10/8

20 minutes threadmill

after being off for a week, I felt to be able to workout again, but I wasn't feeling as pumped as before.
And besides that, on the presses and fly, my left rotator cuff hurts like a mofo during contraction... might of injured it during my 2 week training (military).
 
damn not working out for a whole week and getting back on it is... tough

leg press
180 x 25
230 x 15
250 x 12
270 x 8
230 x 10

leg calf raise
80 x 20 x 3

smith squats
90 x 25
110 x 15
120 x 12
130 x 8
110 x 8

then I threw up and felt like shit... I been feeling pretty crappy for awhile since I been using no-shotgun and I think I had enoug of that... gotta switch back to the trusty lipostack
 
Can't get lipo in AUS - no explode tastes awesome; superpump is digusting. They're the only ones I've tried
 
HS Low-iso
35 x 20
40 x 15
45 x 12
55 x 8

Pulldown
80 x 20
90 x 15
100 x 12
100 x 8 (terrible here, one week off and this happened)

Deadlift
50 x 25
60 x 15
70 x 12
80 x 10
90 x 8
110 x 6
120 x 6

Machine Fly
30 x 25
40 x 15
40 x 12
50 x 10
60 x 8

Bicep Curls
bar x 25/15/12/10/8

Reverse Curl
bar x 15x3

this is bad, one week off and all of my lifts went to crap =(
on the good side, my gf said i looked alot more toned, especially my quads, I have to get new boxers thanks to leg day!
 
incline db press
15 x 25
20 x 20
25 x 15
30 x 12
35 x 10
40 x 8
45 x 6

machine flys 90 x 6

decline chest press
35 x 20
40 x 15
45 x 12
55 x 8

smith press
bar x 25
10 x 20
20 x 15
30 x 12
40 x 7

tricep pressdowns
12 x 25
24 x 15
36 x 12
36 x 10
36 x 8

1 arm pressdown
10 x 15 x 3

i felt tons better switching back to amplify 02, no more no-shotgun for me!
 
my numbers are back to where they were before I had my little 1 week off, and you know what, I had my navy physical and I scored better than ever! I didn't do any push ups or situps at all, just all weight lifting and I blew that physical away. Besides that, I feel more than ready for my deployment, at least on a physical level ;) You got anything to help me strengthen me mentally Omega?
 
8 pills of amplify02 makes me happy

incline db press
15 x 25
20 x 20
25 x 15
30 x 12
35 x 10
40 x 7
50 x 6 PR!

machine fly 85 x 9

chest press
45 x 20
50 x 15
55 x 12
60 x 9 PR

smith press
bar x 25
10 x 20
20 x 15
30 x 12
30 x 8

tricep pressdown
12 x 25
24 x 15
36 x 12
36 x 10
36 x 8

1 arm pressdown
20 x 15 x 3

feeling damn good right now!
 
leg day was yesterday, no changes ;)

low iso-row
35 x 20
40 x 15
45 x 12
45 x 6

pulldown
80 x 29
90 x 15
110 x 12
130 x 8 PR :)

deadlifts

rear delt fly
30 x 25
35 x 20
40 x 15
45 x 12
50 x 6

bicep curls
bar x 25/20/15/12/7

rev curl
bar x 15 x 3

veins were popping like crazy today and best pump I had in a long time
 
CIMG1114.JPG


sorry guys, I been mobilized so I havent been home and just logged on once in awhile.
For the first phase I was pretty much spot on as far as I remember, then I got mobilized
and the diet wasn't on key anymore and I wasn't able to workout as much as I liked since
I'll be out in the field alot, 6-14 days at a time. I thought I would take a picture and
see how much it changed and holy crap, I looked back at the picture of when I started and
I am friggen impressed! I couldn't tell that it changed that much until I putted them side
by side! Thanks Omega!
 
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