jroy19....joined 09/03/08

[jroy19]

Hi guys i just joined this morning. I see that the project is starting a little bit later so thats good. I see there is some very valuable and unique info here already!

Stats

5 11
195 lbs
approx 12-14% bf

Goals: To put on a good lean 5-10 pounds and 10% or under bf

 

[devildoc]

welcome and enjoy leg day

 

[OMEGA]

lol

 

[sweed]

Hello! start the training today! It's awesome and the pumps are great!
That is a great goal. ditto on the leg day, lol.

 

[jroy19]

Hey whats goin on guys? Been kinda lazy on the posting but i don't have internet access all the time. Anyways...the first week went well so far. Here are some stats for the week.

Chest and Tris

Chest press db press cable flys smith presses tri press
70*20 30*20 15*20 55*20 15*20
90*15 35*15 20*15 65*15 20*15
110*10 40*10 25*10 75*10 25*10
130*7 45*7 30*7 85*7 30*7
70*12 30*12 15*12 55*12 15*12

Back and Bis

Lat pulldown Rows Side Laterals shrugs bb curls Rev. curls
60*20 70*20 8*20 40*20 20*20 30*20
70*15 90*15 10*15 45*15 30*15 "
80*10 110*10 12*10 50*10 40*10 "
90*7 130*7 15*7 55*7 40*7
60*12 70*12 8*12 40*12 20*12

Legs and abs

Smith squats Seated calf raises Calf Presses SLDLS and Abs
95*20 45*20 200*12 95*20
115*15 " " 95*20
135*10 " " 95*20
155*7
95*12

Thought i'd put up a link of what i think are some decent cable flys. I've been having trouble really hitting these well. YouTube - One Awesome Chest Flys- Frank McGrath

 

[jroy19]

woa that didn't work out haha hold up

 

[jroy19]

Chest and tris

Chest press
70*20
90*15
110*10
130*8
70*12

DB Press
30*20
35*15
40*10
45*7
30*12

Cable flys
15*20
20*15
25*10
30*7
15*12

Smith presses
55*20
65*15
78*10
85*7
55*12

Tri presses
15*20
20*15
25*10
30*7
15*20

Back and bis

Lat pulldown
60*20
70*15
80*10
90*7
60*20

Rows
70*20
90*15
110*10
130*8
70*12

Side raises
8*20
10*15
12*10
15*7
8*12

Shrugs
40*20
45*15
50*10
55*7
40*12

BB curls
20*20
30*15
40*10
40*7
20*12

Rev BB curls
30*20
"
"

Legs and abs

Smith squats
95*20
115*15
135*10
155*10
95*12

Seated calf raises
45*20
"
"

Seated calf presses
200*12
"
"

SLDLS
95*20
"
"

Abs

 

[OMEGA]

Excellent
those numbers each week will tell you Volumes

 

[jroy19]

Hey omega a couple questions

Do we up the weights each week? Or do we stay on the weights untill we think that we've really got the excersise and the weight down good.

Can we do cardio at a different time of the day? Say workout in the morning and cardio at night or vice versa.

Can we get enough glutatmine from our protien shakes for example ON's protien has 5 grams of glutamine peptides per serviing or do you like free form l glutamine better/

 

[access]

I think you should go up in weight based on how well your doing each exercise with the required form. I sometimes went up and then realised it was a little too early or a little too much at the particular step in the routine so backed it down a little accordingly but I think anytime you can go up in weight but keep the strict form required is a good thing.

Ideally your cardio should be done after each session of weights excepting leg day. This is an optimum time do do some light cardio for 15-20 minutes to have maximimal effect.

Omega is a proponent for 20grams of Glutmaine daily from the readings and posts I have seen on this.

 

[jroy19]

ya thats sorta what i figured. i'll probly be sticking with the same weights and strict form untill i get it correctly and then up the weights.

 

[access]

Can't go wrong doing that. As you see posted many times you need to check your ego a little with these routines as when done properly a lighter weight than you might usually do for specific exercises is all that is required but when you factor in how many actual reps your doing it's considerably higher than say the standard 30 reps for threee sets of 10.

 

[iggy]

yeah man, omega stresses that lighter with perfect form is so much better for you then heavier with bad form

 

[desmond]

Yeah, although my ego takes a massive battering on the SM Shoulder Press and lat pull down. I feel slightly less feeble for DB incline bress

When I first tried the SM Shoulder Press, it was after DB incline press and I clearly hadn't mastered isolating the the shoulders, and I was struggling with the SM alone lol

 

[deezy1225]

yeah keep that form... extreme control and learning to flex the muscle your working at the top of every movement is key !! if you stay strict with that you will see awesome strength and size gains while staying ripped.. its really quite amazing what OMEGA has whipped up here!

Props to Omega !

 

[jroy19]

ya i hear ya...have your guys weights been going up at all or just staying where they are?

 

[iggy]

legs been going up a lot. chest a little, and back not much but overall everything is looking much better and my bf% seems to be decreasing while im getting stronger.