Joined May 30, starting July 1

[optun]

Im very excited to try it Omegas way!

 

[OMEGA]

welcome

I will Contact you tomorrow!

 

[optun]

Great, I look forward to it!

 

[OMEGA]

1 more day sir

 

[optun]

Great, did you get my PM with all the info etc?

 

[OMEGA]

Yes

and thankyou

 

[optun]

Great, stoked to start the Omega way!

 

[optun]

Everything is in KiloGrams!

Day 1&4 Legs, Abs

Legs Presses
20 reps - 100kg
15 reps - 150kg
10 reps - 170kg
8 reps - 200kg
10 reps - 180kg

HIGH rep Seated calf raise
25 reps - 35kg
20 reps - 35kg
20 reps - 35kg


Smith Squats
20 reps - 50kg
15 reps - 70kg
10 reps - 75kg
9 reps - 75kg
12 reps - 67.5kg

Leg Press Calf raises
20 reps - 60kg
18 reps - 60kg
17 reps - 60kg
18 reps - 60kg
15 reps - 60kg


Day 2&5 Back, Bis, traps, side delts

Back:
Machine Pull Down to the front 30,60,65,70,60.
1 Arm Dumbbell Rows 25,28.5,30,32.5,28.5
Dumbbell Shrugs 30,35,35,35,30
Dumbbell standing side laterals 10,10,10,10,10

Biceps:
Cambered Barbell Curls 20,25,30,35,30
Cambered Bar Reverse barbell Curls 15,15,15,15,12.5

Day 3 Chest, Tris Front Delts

Chest:
Machine Flat Press 60,70,80,80,72.5
Low Incline Dumbbell Press 25,30,35,35,32.5
Cable Flys 15,20,25,25,20

Triceps:
Press downs 35,40,40,40,35

 

[OMEGA]

Feels good?

 

[optun]

Feels great, I have never felt this kind of pump or excitement before!

Chest:

Machine Flat Press
20-15-10-7-max
20 reps - 20kg
15 reps - 70kg
10 reps - 80kg
8 reps - 90kg
10 reps - 80kg

Low Incline Dumbbell Press
20-15-10-7-max
20 reps - 22.5kg
15 reps - 22.5kg
10 reps - 22.5kg
8 reps - 22.5kg
9 reps - 18.5kg

Cable Flys
20-15-10-7-max
20 reps - 20kg
15 reps - 20kg
10 reps - 20kg
8 reps - 20kg
10 reps - 18.5kg

5 Sets of Smith machine Military Presses to the Front.
20 reps - 40kg
15 reps - 40kg
10 reps - 40kg
8 reps - 40kg
10 reps - 38.5kg

TRICEPS:

Press downs using a Straight Bar
20 reps - 30kg
15 reps - 40kg
10 reps - 50kg
8 reps - 60kg
10 reps - 58.5kg

Edited with reps. Changed the leg & chest day. Becouse of pain in my knee, but know everything seems to be OK. So I'll do the legs today.

Im doing the diet who follows the program and are feeling much more "fit for fight" every day now.

 

[optun]

Legs, Abs

Legs Presses
20 reps - 100kg
15 reps - 150kg
10 reps - 170kg
8 reps - 200kg
10 reps - 180kg

HIGH rep Seated calf raise
20 reps - 35kg
20 reps - 35kg
20 reps - 35kg


Smith Squats
20 reps - 50kg
15 reps - 70kg
10 reps - 75kg
9 reps - 75kg
12 reps - 67.5kg

Leg Press Calf raises
20 reps - 40kg
15 reps - 50kg
12 reps - 70kg
12 reps - 70kg
15 reps - 60kg

 

[OMEGA]

Your doing Great

 

[optun]

Thank You, but I got a question about IGF-1 LR3. Can you help me with that?

 

[optun]

Day 3 Back, Bis, traps, side delts

Back:

Machine Pull Down to the front
20 reps - 30kg
15 reps - 60kg
10 reps - 65kg
8 reps - 70kg
9 reps - 60kg

1 Arm Dumbbell Rows
20 reps - 25kg
15 reps - 28.5kg
10 reps - 30kg
8 reps - 31.5kg
10reps - 28.5kg

Dumbbell Shrugs
20reps - 25kg
15reps - 28.5kg
10reps - 30kg
9reps - 31.5kg
10reps - 28.5kg

Dumbbell standing side laterals
20 reps - 10kg
15 reps - 10kg
10 reps - 10kg
9 reps - 10kg
8 reps - 10kg

Biceps:
Cambered Barbell Curls
20 reps - 20kg
15 reps - 25kg
10 reps - 30kg
8 reps - 35kg
10 reps 30kg

Cambered Bar Reverse barbell Curls
20 reps - 15kg
15 reps - 15kg
10 reps - 15kg
8 reps - 15kg
7 reps - 15kg

 

[OMEGA]

Thank You, but I got a question about IGF-1 LR3. Can you help me with that?

yes I am against their use

 

[optun]

Why against IGF?

And here in Norway anabolic steroids and HGH are legal to buy, use and have in our homes.

 

[OMEGA]

Isulin or things that operate via that pathway is risky and a doc should supervise

 

[optun]

Chest:

Machine Flat Press
20-15-10-7-max
20 reps - 20kg
15 reps - 70kg
10 reps - 85kg
8 reps - 90kg
10 reps - 80kg

Low Incline Dumbbell Press
20-15-10-7-max
20 reps - 25kg
15 reps - 25kg
10 reps - 25kg
8 reps - 25kg
9 reps - 22.5kg

Cable Flys
20-15-10-7-max
20 reps - 25kg
15 reps - 25kg
10 reps - 25kg
8 reps - 25kg
10 reps - 20kg

5 Sets of Smith machine Military Presses to the Front.
20 reps - 40kg
15 reps - 40kg
10 reps - 40kg
8 reps - 40kg
10 reps - 38.5kg

TRICEPS:

Press downs using a Straight Bar
20 reps - 30kg
15 reps - 40kg
10 reps - 50kg
8 reps - 60kg
10 reps - 58.5kg

 

[optun]

No changes from last week, no ups or downs. Posting full program tomorrow.

 

[OMEGA]

How is it feeling?

 

[optun]

I have not gained any visible mass yet, but I hope it will start to show soon. And my wrist are bad now, I think it's becouse of the high reps and heavy weights.

But how do phase 2 look like, alot of reps there as well?

 

[needtogetaas]

doing great bro.

 

[usmc092180]

on third week still getting sore, shoulders coming in great as well as bi's, finally starting to see results on abs, the cut on the middle two has returned for the first time in two years! now somehow on to the bottom two lol

 

[optun]

I have not had time to post my workoutplan this 2 weeks, but the weights are the same as in the beginning, but I see great progregress with mass and propotions. So Im very thankfull for this Omega! When will we get part 2?

 

[OMEGA]

let me know if you got it

If not send Email ONCE more Optun


I am having PM issues do to volume, sorry

 

[OMEGA]

And YES 2 will make things INCREASE in all categories

But You have to earn your "stripes" in part 1

 

[optun]

I did not recieve part2, email it to [email protected]. Thank You!