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Late But Ready
- Thread starter sugashane
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sugashane
New member
This will also be my log, and I figure I'll give you my general stats and info.
Age- 20
HT- 6'3"
WT- 183 lbs
BF %- 11% (as checked by bioelectrical impedence machine)
Training Age- About 5 years, only got back into it about 8-9 months ago after healing enough from surgery, which I quit for a year and a half almost.
Info- Full time student and work full time at a resturaunt. Will tranfer to a D-1 or D-1AA college to play football after I get my AA in Exercise Science next year, will major im kinesiology.
Age- 20
HT- 6'3"
WT- 183 lbs
BF %- 11% (as checked by bioelectrical impedence machine)
Training Age- About 5 years, only got back into it about 8-9 months ago after healing enough from surgery, which I quit for a year and a half almost.
Info- Full time student and work full time at a resturaunt. Will tranfer to a D-1 or D-1AA college to play football after I get my AA in Exercise Science next year, will major im kinesiology.
Welcome, glad you decided to make it 
Plow through all the info right away, starting with stickies... I also went back through past logs & threads a lot of questions are answered there.
Most critical thing IMO is to listen to O and try following the program to the letter best as you can. It is simple yet profound & effective.
Plow through all the info right away, starting with stickies... I also went back through past logs & threads a lot of questions are answered there.
Most critical thing IMO is to listen to O and try following the program to the letter best as you can. It is simple yet profound & effective.
sugashane
New member
Re: Sugashane's Log starting 05/12/08
Not gonna start recording anything untill monday, so tonight was just a tryout. Did legs today, and got my ass whooped. lol
Leg press I think I did a little too much weight, because I had a hard time focusing on my hams and glutes. My stace was high on the platform and fairly wide. Does this work for you guys, or does another position help you all?
Then after my leg workout I was still excited about a new approach, so I tried the 5 sets with dumbbell inclines to try them out and did the obliques for fun. I'll be honest, I don't have a great mind-muscle connection, but I know it will improve with time.
I'm just not very patient.
Overall I really liked the workout, was done in about an hour without counting the warm up. I do have a big question though,
OMEGA (or anyone who has done a few of his workouts), when I was squatting my legs were shaking so bad from my first set of calf raises I had to stop for a minute or two before finishing in my 3rd and 4th sets because I kept nearly buckling my knees or dropping. I was REALLY unsteady. Is this because I'm not use to high reps, and will go away when my body adjusts to them, or did I use too much weight on my raises?
And before monday I should have "before" pics. Are there any poses that you think are important. No, no nude ones either.
Not gonna start recording anything untill monday, so tonight was just a tryout. Did legs today, and got my ass whooped. lol
Leg press I think I did a little too much weight, because I had a hard time focusing on my hams and glutes. My stace was high on the platform and fairly wide. Does this work for you guys, or does another position help you all?
Then after my leg workout I was still excited about a new approach, so I tried the 5 sets with dumbbell inclines to try them out and did the obliques for fun. I'll be honest, I don't have a great mind-muscle connection, but I know it will improve with time.
I'm just not very patient.Overall I really liked the workout, was done in about an hour without counting the warm up. I do have a big question though,
OMEGA (or anyone who has done a few of his workouts), when I was squatting my legs were shaking so bad from my first set of calf raises I had to stop for a minute or two before finishing in my 3rd and 4th sets because I kept nearly buckling my knees or dropping. I was REALLY unsteady. Is this because I'm not use to high reps, and will go away when my body adjusts to them, or did I use too much weight on my raises?
And before monday I should have "before" pics. Are there any poses that you think are important. No, no nude ones either.
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needtogetaas
New member
welcome to the board bro. I feel good tonight. So i will give you a copy of m book for free. You are the first member ever to get it for free to. Send a pm to ef frank and show him this post. I will not give an one else this deal.
Welcome to the omega project.
Welcome to the omega project.
needtogetaas
New member
NP uo will notice I sound retarded tonight because my Y key is hardly working and its pissing me off. So the y is missing from a lot of m words. Not like I need this shit.sugashane said:Sweet, thanks a lot Needto!
sugashane
New member
needtogetaas said:NP uo will notice I sound retarded tonight because my Y key is hardly working and its pissing me off. So the y is missing from a lot of m words. Not like I need this shit.
No big deal for us, we can read it just fine. It would def piss me off though. Computers seem to get the best of me. My laptop still messes with me
Alright, I may lower the weights a little. I think its also because I've never squatted on a smith machine. I had a hard time finding a comfortable foot placement. It seemed like i put more stress on my quards when my feet were in front of the bar line, so I don't squat straight down. Is that wrong too?
And yes I did think I was gonna puke. Before the 4th set I pulled the trash can next to the smith and took off the lid. lol
sugashane
New member
Ok, today was chest, delts, and tris. None of the weights include the bars or anything like that.
Hammer strength chest press- 70 on each side for 7
Low Incline Dumbbell Press- 45s for 7
Flat Flyes- 30s for 6 (I overshot and couldn't do the 7th, so I cheated by pressing it and did a slow negative, bad idea?)
Smith Machine Seated Press- 45 lbs for 6, got stuck halfway up and held it for 4-5 secs
Then did pressdowns, but I forgot to write down the weight.
The workout was great. I haven't felt this tired or pumped in a long time.
And OMEGA, did you get my PM?
Hammer strength chest press- 70 on each side for 7
Low Incline Dumbbell Press- 45s for 7
Flat Flyes- 30s for 6 (I overshot and couldn't do the 7th, so I cheated by pressing it and did a slow negative, bad idea?)
Smith Machine Seated Press- 45 lbs for 6, got stuck halfway up and held it for 4-5 secs
Then did pressdowns, but I forgot to write down the weight.
The workout was great. I haven't felt this tired or pumped in a long time.
And OMEGA, did you get my PM?
sugashane
New member
Thanks! Its a blend of a sport specific (football) and bodybuilding. I played WR and was being recruited by D-2 and two Div 1AA teams, but I was playing with a partial tear in my ACL, and completely snapped it in week 4 or 5. I had to wait a year before having surgery, so I want to prepare to walk on to a team.
I feel a lot slower though, so I'm gonna try for TE, or maybe FB if its a need for the team. So my goals are based on size, strength, and speed. I'm only 184, so I HAVE to gain a good deal of muscle. lol
I think most of the loss in speed is due to losing strength, flexibility, and now I feel akward when I run, like I'm relearning how. Anyone got any other ideas on what to work on or how?
I feel a lot slower though, so I'm gonna try for TE, or maybe FB if its a need for the team. So my goals are based on size, strength, and speed. I'm only 184, so I HAVE to gain a good deal of muscle. lol
I think most of the loss in speed is due to losing strength, flexibility, and now I feel akward when I run, like I'm relearning how. Anyone got any other ideas on what to work on or how?
sugashane
New member
Today was the run. I hated it. I haven't done a real distance run in years. lol Run for 33 mins and do a 30 sec sprint every 5 mins. I know I was going at too fast of a pace. I hurled on the side of the road. That was about 25-26 mins into it. I was pissed and just walked back. I haven't even ran a mile straight through since high school.
I'll go slower next time and will be fine, unless I'm supposed to go at a fast pace. Am I? I almost always overshoot when trying something new. I said before I wasn't patient. lol
OMEGA, I know you want us to take in juice, ect after a workout. Does this apply for my runs too? I drank a gatorade with creapure mixed in it, and ate an apple while drinking it.
I'll go slower next time and will be fine, unless I'm supposed to go at a fast pace. Am I? I almost always overshoot when trying something new. I said before I wasn't patient. lol
OMEGA, I know you want us to take in juice, ect after a workout. Does this apply for my runs too? I drank a gatorade with creapure mixed in it, and ate an apple while drinking it.
sugashane
New member
Ok, thanks OMEGA
Its late/early, and I just got back from my workout. Here's my numbers:
Deads- 135x20, 160x15, 185x10, 235x7, 185 until failure
One Arm Rows- 20x20, 35x15, 45x10, 65x7, 50 to failure plus two negatives (felt frisky lol)
Reverse Flyes- 10x20, 15x15, 20x10, 30x7 (went too heavy because I was so tired, got 5 perfect)
Pulldowns- 90x12
Curls- 40x18 (plus 3 negatives)
Reverse Curls- 30x12 (too heavy), 25x15, 25x15 (last three were cheating)
I am exhausted but had an INCREDIBLE pump in my lower back, biceps, and forearms. I haven't had any pumps like this since I was a soph in high school and did marathon training sessions, which did nothing to build muscle though.
OMEGA, I've been having a bad insomnia lately. I cut off carbs, don't take Jet Fuel after 4, don't drink but one soda a day at work (which use to be ALL I drank), and I am really tired. Would taking a OTC sleeping pill screw with my results? No joke, I've had maybe 12-15 hours sleep all week. I've tried warm milk (nasty mess that was), slow soft music, cardio to tire me out before bed, but still can't sleep.
If anyone has any other ideas that work for them PLEASE throw them out here. I don't like pills, at all. Had to take too many after blowing my knee out so even asprin chokes me now. But I really need to get some sleep. Thanks.
Its late/early, and I just got back from my workout. Here's my numbers:
Deads- 135x20, 160x15, 185x10, 235x7, 185 until failure
One Arm Rows- 20x20, 35x15, 45x10, 65x7, 50 to failure plus two negatives (felt frisky lol)
Reverse Flyes- 10x20, 15x15, 20x10, 30x7 (went too heavy because I was so tired, got 5 perfect)
Pulldowns- 90x12
Curls- 40x18 (plus 3 negatives)
Reverse Curls- 30x12 (too heavy), 25x15, 25x15 (last three were cheating)
I am exhausted but had an INCREDIBLE pump in my lower back, biceps, and forearms. I haven't had any pumps like this since I was a soph in high school and did marathon training sessions, which did nothing to build muscle though.
OMEGA, I've been having a bad insomnia lately. I cut off carbs, don't take Jet Fuel after 4, don't drink but one soda a day at work (which use to be ALL I drank), and I am really tired. Would taking a OTC sleeping pill screw with my results? No joke, I've had maybe 12-15 hours sleep all week. I've tried warm milk (nasty mess that was), slow soft music, cardio to tire me out before bed, but still can't sleep.
If anyone has any other ideas that work for them PLEASE throw them out here. I don't like pills, at all. Had to take too many after blowing my knee out so even asprin chokes me now. But I really need to get some sleep. Thanks.
The Muscle Will Build so long as Diet is Followed
As far as Sleep i tell you nothing works better for me then Hot Milk, and some Starchy carbs ( like a small bowl of potatoe salad or pasta)
The tryptophen and carb spike slow metabolism and trick it in to a repair state.
Look also at this Thred:
http://www.elitefitness.com/forum/steroids-discussion-forum/need-sleep-read-584900.html
As far as Sleep i tell you nothing works better for me then Hot Milk, and some Starchy carbs ( like a small bowl of potatoe salad or pasta)
The tryptophen and carb spike slow metabolism and trick it in to a repair state.
Look also at this Thred:
http://www.elitefitness.com/forum/steroids-discussion-forum/need-sleep-read-584900.html
sugashane
New member
Ha! I just read all of it, and was dumb enough to think it was a weird coincedence! lol Thanks for the post up too though.
But won't I be going against the diet if I eat carbs this late? I thought that one a big no-no. If its not going to affect any gains then I'll gladly try it.
And the starchy foods would all be low in their GI rating right?
But won't I be going against the diet if I eat carbs this late? I thought that one a big no-no. If its not going to affect any gains then I'll gladly try it.
And the starchy foods would all be low in their GI rating right?
sugashane
New member
I'll just pass on all of that stuff. I'm doing better for now.
As for the leg workout yesterday I did not shake at all, just got a little dizzy on the last few sets.
Leg Press- 110x20, 150x15, 210x10, 260x7
Squat- 135x20, 155x15, 185x10, 235x7 (last 2 reps were off, will get them next round)
I lightened up on the first calf raises, and I think that made a big difference. Its weird though. Legs don't hurt or anything today though, they're just tired.
As for the leg workout yesterday I did not shake at all, just got a little dizzy on the last few sets.
Leg Press- 110x20, 150x15, 210x10, 260x7
Squat- 135x20, 155x15, 185x10, 235x7 (last 2 reps were off, will get them next round)
I lightened up on the first calf raises, and I think that made a big difference. Its weird though. Legs don't hurt or anything today though, they're just tired.
sugashane
New member
I haven't been on a few but I caught something thats got me in bad shape. I'm puking all day and I have been since monday night. I haven't been able to work so I can't afford the gas to go lift anyway. Saturday I get paid so that will be the next time I get to lift. As for weight loss, I'm already down to 172. Thats about 8 pounds since I weighed myself sunday. Just wanted to let you know why I haven't been on or posted. I'm gonna try to sleep.
sugashane
New member
Im just now getting back into it, missed a lot of work and down to 168 pounds. Feel like garbage, but I went and lifted tonight after work. For feeling like this, I was honestly pleased with the weight I moved.
Hammer Machine Press
25s for 20 (each side), 35s for 15, 55s for 10, 80 for 7, 55 til failure
Dumbbell Incline Press
20s for 20, 35s for 15, 45s for 9(will def get next time), 50s for 9 (just wore down, cheated on the last rep after failure and did a negative)
Smith Shoulder Press
65 for 20, 85 for 15, 95 for 10, 105 for 7, 90 til failure ( I think 3 lol)
Hammer Machine Press
25s for 20 (each side), 35s for 15, 55s for 10, 80 for 7, 55 til failure
Dumbbell Incline Press
20s for 20, 35s for 15, 45s for 9(will def get next time), 50s for 9 (just wore down, cheated on the last rep after failure and did a negative)
Smith Shoulder Press
65 for 20, 85 for 15, 95 for 10, 105 for 7, 90 til failure ( I think 3 lol)
sugashane
New member
Ok, did back last night and felt good for the most part.
Deads- 135x20, 170x15, 200x10, 235x7, 185 til failure
One Arm Rows- 30s for 20, 40s for 15, 55 for 10, 65s for 7, 55 til failure
Rev Flyes- 10s for 20, 15s for 15, 25s for 10, 30s for 7
Pulldowns- 90 for 17 ( when should I go up in weight?)
Curls- 45 for 16
Still low in weight, only back to 171 lbs, but still outlifted myself at a higher weight when I felt better, so I'm really happy with that!!
AND...I did the whole workout THIS time w/o any wrist straps to work my forearms even more. Last time I used them and couldn't do this weight.
Deads- 135x20, 170x15, 200x10, 235x7, 185 til failure
One Arm Rows- 30s for 20, 40s for 15, 55 for 10, 65s for 7, 55 til failure
Rev Flyes- 10s for 20, 15s for 15, 25s for 10, 30s for 7
Pulldowns- 90 for 17 ( when should I go up in weight?)
Curls- 45 for 16
Still low in weight, only back to 171 lbs, but still outlifted myself at a higher weight when I felt better, so I'm really happy with that!!
AND...I did the whole workout THIS time w/o any wrist straps to work my forearms even more. Last time I used them and couldn't do this weight.
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sugashane
New member
Hey, just saw that I forgot to post yesterday,
Legs
Leg Press- 130x20, 160x15, 220x10, 270x7
Smith Squats- 135x20, 165x15, 190x10, 240x7 (barely but got it!)
And did chest/tris today
Hammer Machine Press- 25s for 20, 40s for 15, 60s for 10, 87.5s for 7, 70s til failure
Incline Dumbbell Press- 25s for 20, 40s for 15, 45s for 10, 50s for 7, 40s til failure
Smith Shoulder Press- 65x20, 85x15, 95x10, 105x7, 85 til failure
Tonight I felt great and made big jumps in several lifts (7.5 lbs each side on chest press!!) at a weight of only 171! Thats about 12lbs less than what I weighed when I started.
I feel great saw some serious differences in quality mass than before, stiations (not a lot, but more than ever before) and I even have veins popping out in my front delts!!
Legs
Leg Press- 130x20, 160x15, 220x10, 270x7
Smith Squats- 135x20, 165x15, 190x10, 240x7 (barely but got it!)
And did chest/tris today
Hammer Machine Press- 25s for 20, 40s for 15, 60s for 10, 87.5s for 7, 70s til failure
Incline Dumbbell Press- 25s for 20, 40s for 15, 45s for 10, 50s for 7, 40s til failure
Smith Shoulder Press- 65x20, 85x15, 95x10, 105x7, 85 til failure
Tonight I felt great and made big jumps in several lifts (7.5 lbs each side on chest press!!) at a weight of only 171! Thats about 12lbs less than what I weighed when I started.
I feel great saw some serious differences in quality mass than before, stiations (not a lot, but more than ever before) and I even have veins popping out in my front delts!!
sugashane
New member
This has been awesome.
I think I'm gonna redo everything on my own after our class is over, then when the next class ends I'll come back here and have different routine. Maybe a BB routine or let you choose.
I know I'm definately coming back right before training camp next year!
I think I'm gonna redo everything on my own after our class is over, then when the next class ends I'll come back here and have different routine. Maybe a BB routine or let you choose.
I know I'm definately coming back right before training camp next year!
sugashane
New member
OMEGA said:Why thankyou
the honor is mine to have you
I think Lev 2 ( once you start) will offer alot for you too
I wanna get to the gym now!!
But knowing level 2 is gonna be really good is gonna make this a long 2 weeks. lolI did the run today. Its the one day I actually dread, because I have a low VO2 Max right now. It hurts worse than any of the lifting, but I know thats gonna pass before long and that its a must for me to do. When I start seeing more improvement I'm sure I'll get excited for it.
sugashane
New member
Hey OMEGA. I got kicked out of the house. Me and the old man with a drinking problem had it out. Gonna be crashing at a few friends houses until I get an apartment. Until then, lifting will have to be a little less frequent. I'll go when I can, but I have to save up and spending $15 bucks on gas to get there isn't going to help. Sorry.
sugashane
New member
Hey, got to go to the gym tonight. My diet has been horrible though. Taking in less than 150 g of protein lately and under 1500 cals. I felt it tonight. Felt good until the second set of low incline presses. After that it was just a fight to finish the workout. Thank God I didn't do legs or back. lol
I'm not going to post the numbers due to the lack of endurance, but I did make an improvement on Hammer Press, getting 92.5 lbs per side.
OMEGA, call any time between 12pm and 3:30 pm. Thats my break times from work, and then I get off around 10:30.
I'm not going to post the numbers due to the lack of endurance, but I did make an improvement on Hammer Press, getting 92.5 lbs per side.
OMEGA, call any time between 12pm and 3:30 pm. Thats my break times from work, and then I get off around 10:30.
sugashane
New member
Went with a buddy to his gym and lifted. Wasn't as bad as I thought it would be honestly. Leg Day!!
Leg Press- 135x20, 165x15, 225x10, 275x7
Squats- 135x20, 165x15, 195x10, 245x5 I was just dead tired. Between low cals and being stressed out, I just couldn't get the energy for the last few.
OMEGA, I was wondering what you thought of extreme stretching. I mean the kind from DC Training. I don't believe that it will slpit muscle cells or anything like that, but do you believe it would aid in recovery? Just wanted to know your input on it.
Leg Press- 135x20, 165x15, 225x10, 275x7
Squats- 135x20, 165x15, 195x10, 245x5 I was just dead tired. Between low cals and being stressed out, I just couldn't get the energy for the last few.
OMEGA, I was wondering what you thought of extreme stretching. I mean the kind from DC Training. I don't believe that it will slpit muscle cells or anything like that, but do you believe it would aid in recovery? Just wanted to know your input on it.
sugashane
New member
Got to lift tonight and had a good workout.
Hammer Press- 25x20, 40x15, 70x10, 90x7 (I went down 2.5 lbs, but feel it more in my chest than I did last workout)
Low Incline Press- 25x20, 40x15, 50x10, 55x7
Shoulder Press- 65x20, 90x15, 100x10, 110x9 (still had some gas left, so I added a few)
Overall a good workout. Increased weight and I think I'm starting to see some pop to my shoulders. (And if I'm imagining it I don't give a damn!)
Hammer Press- 25x20, 40x15, 70x10, 90x7 (I went down 2.5 lbs, but feel it more in my chest than I did last workout)
Low Incline Press- 25x20, 40x15, 50x10, 55x7
Shoulder Press- 65x20, 90x15, 100x10, 110x9 (still had some gas left, so I added a few)
Overall a good workout. Increased weight and I think I'm starting to see some pop to my shoulders. (And if I'm imagining it I don't give a damn!)
sugashane
New member
OMEGA said:
Its no problem, I know its a really busy period for you.
I just was asking about how I should do the progress pics and my idea on the progression in your project.
For the pics I thought a 4 month, 6 month , and a year after starting the Project would be enough to show. I would do a 2 month but I have had a terrible diet lately and I haven't had a chance to lift since my last workout post.
Then I just wanted to see if the continuous progression thread I made was on point, or if the higher reps were more important.
