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Log

OMEGA said:
I would probably eat a slightly more carb heavy ,meal the night before and then slightly up carbs on the Breakfast.

Also add a bit of fat to the breakfast as in Olive oil or dare I say even a pad of butter. The fat will def help modulate mood and endurance for the most difficult workouts.
Click to expand...

thank you Sir, i will try that
 
workout today was legs & abs
honestly it was a shit workout, i felt depleted of nutrients and simply had zero energy. anyway, here goes:

leg press
weight is lbs per side
180 x 6
drop set
135 x 5 (after this drop set i was dizzy & naseous the rest of my workout)

smith squats
weight is lbs per side
80 x 6
drop set
70 x 5 (these should have been a lot more, today was not my day)

seated calves
105 x 20
125 x 14
135 x 10
135 x 8

did the rest as perscribed but no abs today. i thought i was going to puke. I'm not worried though, Omega gave me some tips to help alleviate these issues that have come up my last few leg workouts
 
workout yesterday was chest. it sucked. i was unbelievably rushed and during this holiday week everyone and their mother is starting "new years resolution" shit that they are all going to quit anyway. i had to squeeze thisa one in under an hour and also had to substitute some exercises because the place was a mad house. I've had the week off so i've been going at 12pm instead of 6:30 am...obviously much more packed.

DB incline
70's x 6
drop set
60's x 5

flys-top pec concentration
32.5 x 10
drop set
30 x 9

flys-bottom pec
30 x 11
drop set
27.5 x 9

Arnold presses (smith was unavailable)
35's x 14
drop set
30's x 9

this week is almost over, back to the "norm" soon....can't wait. these new years peeps are a joke
 
Acela said:
workout yesterday was chest. it sucked. i was unbelievably rushed and during this holiday week everyone and their mother is starting "new years resolution" shit that they are all going to quit anyway. i had to squeeze thisa one in under an hour and also had to substitute some exercises because the place was a mad house. I've had the week off so i've been going at 12pm instead of 6:30 am...obviously much more packed.

DB incline
70's x 6
drop set
60's x 5

flys-top pec concentration
32.5 x 10
drop set
30 x 9

flys-bottom pec
30 x 11
drop set
27.5 x 9

Arnold presses (smith was unavailable)
35's x 14
drop set
30's x 9

this week is almost over, back to the "norm" soon....can't wait. these new years peeps are a joke
Click to expand...

All those people are the ones the gym LOVE...Sign up..and show up the first 4 days of the year and never again..I train at like 9:30pm so i am glad I miss that kind of rush...He Acela what phase are you in ? If you dont mind me asking
 
1tight_tl said:
All those people are the ones the gym LOVE...Sign up..and show up the first 4 days of the year and never again..I train at like 9:30pm so i am glad I miss that kind of rush...He Acela what phase are you in ? If you dont mind me asking
Click to expand...

about 10 days in to phase 2
 
logging 2 workouts...back was done friday and arms were done today (sunday)

hammer strength row
weight is lbs per side
135 x 8
drop set
90 x 7

DB shrugs
80's x 13
drop set
70's x 8

BB rows
95 x 15
115 x 15
115 x 14
125 x 12

Arms
Tri press downs
140 x 11
drop set
110 x 5

DB preacher curls
20's x 18
25's x 16
25's x 14

reverse curls
40lbs x 15
40's x 12
50's x 7

I love Arm day but by half way through my ROM is about 50% of what it normally is. Omega- can try rverse curls earlier in my workou t to try and maximize that motion?

I'm happy that i've broken through a bit of a plateau...my reps were stagnant for a week or two, they have increased slightly with the majority of my exercises
 
OMEGA said:
the point of the ARMs session is the pump:)

by the end reverse curls should feel as you specified :artist:
Click to expand...

that works Sir, I just didn't know if i was sacrificing gains because my arms are popping out of my skin half way thru my workout

it does feel and look good i gotta say
 
workout today was chest.
slept well, 8 hours. didn't drink or do shit for new years (which is OK by me)

I got more reps for a lot of exercises and much better muscle isolation. the mind/muscle connection is getting better

hammer strength flat press
weight is lbs per side
80x 11
drop set
70 x 4

flys/high contraction
32.5 x 12
drop set
30 x 4

DB incline
65's x 9
drop set
55's x 4

flys/bottom contraction
25 lbs x 9
drop set
22.5 x 5
this exercise was a dissappointment but i made up for it with my MP

smith MP
weight is lbs per side
there was some serious burn going on here
35 x 14
drop set
30 x 5

I'm very happy to be returning to work and my daily routine tomorrow morning
 
the flys will come it will take a bit loonger

ALSO SWITCH CONTRACTION lower first then upper, slow things down to feel
 
ps at least you gym was open I flipped out today when I drove their and mine was CLOSED

I also had taken a bunch of LIPOFLAME and Amplify02 and was going to rip the steering wheel out lol
 
OMEGA said:
ps at least you gym was open I flipped out today when I drove their and mine was CLOSED

I also had taken a bunch of LIPOFLAME and Amplify02 and was going to rip the steering wheel out lol
Click to expand...

luckily, my place was open 11-6 today....fucking mob scene....all of the resolutions peeps lol
 
OMEGA said:
:(
Click to expand...

i'm not worrying, by February 1st its biz as usual. I see the same heads at the same time time ED

maybe 1 or 2 stick with it

fortunately, exercise has never had to be a resolution for me
 
workout today was back/traps
slept for 7 hours, but it was tough getting up @ 5 30am after 10 days off LOL

hammer strength row
weight is lbs per side
135 x 7
drop set
90 x 9

shrugs
80's x 15
drop set
70 x 4 (killer set)

bent over BB rows
115lbs x 15
115lbs x 13
120lbs x 12

good isolation today. diet is back on point 100%
 
my whole body was sore as fuck so i did 45 min. of cardio and spent a good 15 minutes (long for me lol) stretching in lieu of "working out" today

back at it tomorrow
 
OMEGA said:
:mad: hello>?
Click to expand...

I know, I know....work and personal life have been hectic (like seriously fucking outta wack)...good news is i've been working out consistently (just haven't had ther free time to sit on EF like usual)....bad news is the diet hasn't been spot on....not enough cals....interestingly though, since incorporating the creatine i've added about 3-5 solid lbs so thats good....diet back on track as of yesterday.....here is probably 3 or 4 workouts...

Arms (january 4th)

Tri pushdown
140lbs x 12
drop set
110lbs x 6

BB curl
70lbs x 10 (very happy w/ this)
drop set
55lbs x 4

DB preacher
20's x 13
20's x 17
25's x 14

Reverse EZ curl
40lbs x 13
40lbs x 18
50lbs x 8

Took Jan. 5th & 6th off
Jan7th was Legs

leg press
weight is lbs per side
180 x 7
drop set
135 x 6

smith squats
weight is lbs per side
80 x 5
drop set
70 x 5

seated calves
125 x 16
130 x 12
130 x 12

Jan 8th (today)
chest/delts

hammer strength press
weight is lbs per side
80 x 10
drop set
70 x 5

fly-low contraction
32.5 x 10
drop set
30 x 5

SMITH barbell incline (DB's & incline benches were taken)....i improvised w/ weight
145 lbs x 10
drop set
135 x 8

fly-high contraction
30 x 12
drop set
27.5 x 10

Smith military
weight is lbs per side
35 x 8
drop set
30 x 5
big dropoff here but overall the workout was great

back on track :)
these actually felt really good
 
todays workout was back & traps
good sleep, for the first time pre-workout I had carbs and protein (usually its just carbs) and I think this gave me some added energy that is much needed for these types of workouts IMO

Hammer strength pulldown...i fucked up and increased weight because i was looking at the wrong page in my journal LOL...just a 10 lb increase for my 4th set-dropset
weight is lbs per side
80 x 11
drop set
70 x 4

Hammer strength Row
weight is lbs per side
135 x 7 (great contraction, PERFECT form)
drop set
90 x 7

Shrugs
80's x 15
drop set
70's x 7

Bent over BB rows
115lbs x 15
115lbs x 13
125lbs x 10

things have calmed down a bit so I will have time to go through the forum to catch up on everyones progress and updates to the Omega Project :)
 
Hey Acela!
 
today sworkout was ARMS
slept for 9 hours....nice and rested

Tricep bar pressdown
140 x 12
drop set
110 x 6

BB curl
70lbs x 8
drop set
55 x 4

DB preacher
20's x 20
20's x 19
25's x 18
25's x 13
real improvement with this one....perfect form IMO, good burn and peak contraction

Reverse curls
30lbs x 20
40lbs x 14
50lbs x 12

did some intuitive training today....1 set of CGBP with 135 for 13 grueling reps just to really fucking burn em' out. good shit today :)
 
OMEGA said:
CGBP you may add them
actually added light benching to anothers routine but your differed

go fot it
Click to expand...

thnx..it just felt right LOL....just 1 set with a reasonable weight and excellent pump. i figured that you can't go wrong
 
workout today was legs...i worked out @ a different gym so some of the equipment was different, but i still managed a crippling workout :)

Leg press (this was more of a horizontal motion as opposed to vertical
weight is lbs per side
160 x 5
drop set
135 x 5

Smith squats
w3ight is lbs per side
70 x 8
drop set
60 x 5

Seated calves (excellent burn w/ these sets...each rep was locked out @ the top for a "1" count)
100lbs x 22
115 x 18
125 x 17
125 x 14

also, performing hamstring curls and leg extensions for sets of 20 @ the end make it tough to walk straight. good stuff today. BTW, I just had a roommate move in and he is a manager at a Gold's gym locally so we just spent $200 on GOOD groceries. i am pumped. this guy eats and eats and eats and its usually clean. good incentive for me to remain on track
 
workout today was chest/delts
7 hours of good sleep

hammer strength press
weight is lbs per side
80 x 10
drop set
70 x 4

fly-low contraction
32.5 x 12
drop set
30 x 5

DB incline
65's x 10
drop set
55's x 4

fly-high contraction
30 x 14
drop set
27.5 x 5

smith MP
weight is lbs per side
35 x 12
drop set
30 x 3

we got hit w/ a lot of snow around this area so the gym was completely empty this morning. nice for a change.
 
todays workout was back/traps
slept straight through the night for 7 hours
diet has been spot on, the muscles feel fuller and my body weight is up to 193 lbs + -

i know the mirror is my scale.....but still :)

hammer strength pull down
weight is lbs per side
80 x 12
drop set
70 x 5

hammer strength row (these felt AWESOME)
weight is lbs per side
135 x 8
drop set
90 x 8

shrugs
80's x 15
drop set
70's x 7

bent over BB rows
115 x 15
120 x 13
120 x 13

everything else as perscribed. the bent over BB rows were a much welcomed addition to my training :)
 
todays workout was ARMS
slept for 7 hours
diet has been spot on the last few days

tricep bar pressdown
140 x 12
drop set
110 x 8

BB curls
70 lbs x 10
drop set
55lbs x 4
(this is a nice improvement...super strict form also)

reverse curls
30lbs x 20
40lbs x 14
50lbs x 12

my Bi's have finally grown...i can see it and feel it. my usual gym T shirts are starting to look stupid tight on me

i'm gonna get my BF checked tomorrow (thats the plan anyway)...just to see where that is at.
 
OMEGA said:
awsome on the Bis:)

eager for BF % let us know Ace
Click to expand...

as of this morning....5'8", 192lbs @ 13.4% BF....it's an improvement but i'm still a bit disappointed. Anyone know how accurate this method is...you plug in height/weight and hold theis V shaped instrument (that you plugged ur stats into) straight out with both hands? whatever....once a year my gym brings in a company that "dunks" you...its $50 but i'll give it a try....like you said, let the mirror be the judge

todays workout was legs/abs
slept staright for 7 hours
I finally had a very solid workout. adding extensions, hamstring curls and SLDL makes for a marathon workout and i thionk my body has finally adjusted

leg press
weight is lbs per side
160 x 6
drop set
135 x 6

smith squats
weight is lbs per side
80 x 7
drop set
70 x 3

seated calves (these felt awesome today...nice increase in weight & reps and i had impeccable form)
110lbs x 23
120lbs x 18
130lbs x 17

all other exercises completed as perscribed. the abs portion was a bit rushed so did kinda like a half abs workout LOL...next time though :-)
 
I don't have the time to log right now, but i haven't missed any workouts.
tomorrrow i will log my Chest/Delts routine (performed saturday), took sunday completely off and performed Back/Traps today (Monday)

Just pressed for time right now. Later guys :)
 
where you from? You live in CA?
 
chest/delts (saturday)

really good overall workout...still sore today (tuesday)

hammer press
weight is lbs per side
80 x 12
drop set
70 x 4

fly-low contraction
32.5 x 13
drop set
30 x 5

smith machine incline
125lbs x 18
125lbs x 17
155lbs x 12
drop set
135 x 5

smith MP
weight is lbs per side (moved up in weight a bit)
40 x 8
drop set
35 x 3
 
monday's workout was back/traps
it sucked, i felt weak and didn't even do my last exercise, bento ver BB rows

hamer strength front pull down
weight is lbs per side
85 x 7
drop set
75 x 5

hammer strength row
135 x 9
drop set
90 x 6

DB shrugs
80 x 12
drop set
70 x 6

didn't do the BB rows
 
today was ARMS, much better

tri press down (up in weight)
150 x 8
drop set
120 x 6

BB curl
70lbs x 9
drop set
55 x 4
(kinda stuck @ these #'s...but form is damn near perfect)

DB preacher
20's x 18
25's x 15
25's x 10

EZ reverse
40lbs x 14
40lbs x 13
50lbs x 10

1 set of CGBP
135lbs x 15
nice 4/5th's motion ...great way to burn it out.
 
todays workout was legs...no abs, i had an appointment that cut into my gym time
good sleep, 8 hours

leg press
weight is lbs per side
160 x 5
drop set
135 x 4

smith squats
weight is lbs per side
80 x 6
drop set
70 x 3
this exercise felt good...better "partial" rep (constant tension) than usual

seated calves
110lbs x 25
120lbs x 17
120lbs x 22

i will bump up the weight a bit.....i am trying to adjust my feet positioning and toes for every set in an attempt to hit the calf muscle at different angles

as stated before, no abs, but completed all other leg exercises
 
the machine you hold is not very accurate. The calipers are more accurate but still not great. getting dunked is the best way. Can you see abs when your relaxed?

When you gunna post up pics?
 
SugarTits said:
the machine you hold is not very accurate. The calipers are more accurate but still not great. getting dunked is the best way. Can you see abs when your relaxed?

When you gunna post up pics?[/QUOTE]

soon, soon...i promise :)

also, i have a faint 6 pack when relaxed and when flexed i have 6 definate "squares" on my stomach....still a lil' soft for my liking in the luv handle department LOL
Click to expand...
 
todays workout was chest/delts. i might take back to back days off...been feeling sapped of strength and a bit sluggish....too much volume? i'm not sure, we'll see how i feel

hammer strength flat press
weight is lbs per side
85 x 8
drop set
75 x 4

fly-low contractuion
32.5 x 10
drop set
30 x 5

smith incline (i performed these the same way i do bento ver BB rows....no drop set just 4 sets between 10-20 reps....for each set i adjusted the width of my grip to vary things)
135lbs x 18
135lbs x 13
135lbs x 13
135lbs x 12

smith MP
weight is lbs per side
40 x 8
drop set
35 x 4

my body weight is steady @ 192 which makes me happy :)
 
you have one of the more demanding routines

let talk on t phonw again mid next week........

also your instincts are Excellent, I love how you chose to do incline like the BB rows

VERY good instinct, and you gain from it
 
OMEGA said:
you have one of the more demanding routines

let talk on t phonw again mid next week........

also your instincts are Excellent, I love how you chose to do incline like the BB rows

VERY good instinct, and you gain from it
Click to expand...

thanks, that means a lot

just PM roughly when you will be calling so i can make sure that i'm available
 
todays workout was back/traps
i tried sipping this drink before and during my workout....it was a powder that you mix with water.....all sorts of carbs (maltodextrin, glucose i think....seemed kinda like gatorade)...anyway, i did feel more energized and capable of putting forth a maximum effort workout for the entire workout

Hammer strength row
135 x 9
drop set
90 x 8

DB shrugs
80's x 15
drop set
70's x 5

bent over BB rows
115lbs x 15
120lbs x 15
120lbs x 14
 
after 2 consecutive days off...Arms today
slept like shit...went to bed @ 10 and woke up @ 2am....couldn't fall back asleep so i went to the gym @ 4am....felt sluggish...anyway

Tricep press down
150 x 8
drop set
120 x 6

BB curl
70 x 10
drop set
55 x 4
(this was a great set)

DB preacher
20's x 25
25's x 15
25's x 16
i am happily surprised with the quick increase in endurance on this one

Reverse curls EZ bar
40 x 15
40 x 13
50 x 7.5
 
workout today was legs
sleep sucked again, thats starting to get annoying (only 4-5 hours last night)

i'm in a rush so i have to type quick...i was under time contraints this morning @ the gym so i added my own flavor to the perscribed workout...i'm not trying to be different, i just was short on time

leg press supersetted with hamstring curls

smith squats
weight is lbs per side
80 x 5
drop set
70 x 3
supersetted with leg extensions

seated calves
120lbs x 19
120lbs x 20
125lbs x 16
 
todays workout was chest/delts
8 hours of rest
diet has been on point

hammer strength press
weight is lbs per side
85 x 9
drop set
75 x 3

fly-low contraction
32.5 x 9
drop set
30 x 5

the smith was being used so i did BB incline presses with a 1 second pause @ the bottom of the press motion while varying my grip
135 x 10
135 x 10
135 x 8

fly-high contraction
30 x 11
drop set
27.5 x 6

smith MP
weight is lbs per side
40 x 6
drop set
35 x 3
 
todays workout was back/rear delts
7.5 hours of sleep
diet was spot on again

i forgot my notebook so i can't dial in precise #'s, but i did have a good workout. i remembered all of the exercises and was pretty accurate with the actual weight used. i did sub lat pulldowns, front grip, for my usual hammer strength, underhanded grip....the machine was being used.
 
Acela said:
todays workout was chest/delts. i might take back to back days off...been feeling sapped of strength and a bit sluggish....too much volume? i'm not sure, we'll see how i feel

hammer strength flat press
weight is lbs per side
85 x 8
drop set
75 x 4

fly-low contractuion
32.5 x 10
drop set
30 x 5

smith incline (i performed these the same way i do bento ver BB rows....no drop set just 4 sets between 10-20 reps....for each set i adjusted the width of my grip to vary things)
135lbs x 18
135lbs x 13
135lbs x 13
135lbs x 12

smith MP
weight is lbs per side
40 x 8
drop set
35 x 4

my body weight is steady @ 192 which makes me happy :)
Click to expand...

WOW...Thats awsome that ur 5'8 and 192lb.....I am 5'7 and only 163...You need to post some Pictures up man... :) .....Ur in phase 2 right?
 
OMEGA said:
cool!

do you want to hop into phase 3 i the next 3 days?


i am turning each phase into 1 months Refined blocks
Click to expand...

yes, i could use a shakeup to keep the muscles guessing
 
1tight_tl said:
WOW...Thats awsome that ur 5'8 and 192lb.....I am 5'7 and only 163...You need to post some Pictures up man... :) .....Ur in phase 2 right?
Click to expand...

yeah, i am in phase 2
 
worked out yesterday (saturday) ARMS, off today (rest, my patriots etc)

tricep press down
150 x 10
drop set
120 x 6

BB curl (squeezed for a "1" count @ the contraction, various grip widths)
70 x 8
drop set
55 x 3

DB preachers
20's x 22
25's x 9
25's x 10
(this went down substantially, but i will attribute that to a seriously increased pump in my bi's due to the lipostack which i hadn't done in weeks. i needed a pre-workout boost)

reverse EZ curls
40 x 15
40 x 13
50 x 9

finished off with 1 set of CGBP with 135 lbs x 14 (failure)
cardio 10 min
 
took monday off....IMO it was the best move 'cause i had a GREAT leg day today
slept for 7 hours, uninterrupted

smith squat
weight is lbs per side
80 x 5
drop set
70 x 5

seated calves
120 x 22
130 x 17
130 x 18
120 x 9 (this was performed in drop set fashion)
for both sets of seated calves, all were performed with my toes slightly angled to hit a different spot in my calves

didn't have time for abs, tomorrow :)
 
today's workout was chest/front delts
7.5 hours of sleep

hammer strength flat press
weight is lbs per side
85 x 10
drop set
75 x 3

fly-low contraction
32.5 x 9
drop set
30 x 3

BB incline (smith was being used)
125lbs x 15
125lbs x 12
130lbs x 9
i couldn't seem to isolate my chest much, hitting delts more, felt good though

fly-high contraction
i did 2 sets and stopped...i was pre-exhausting delts and i wanted to have some gas in the tank for MP

smith MP
weight is lbs per side
40 x 5
drop set
35 x 4
 
That chest workout out is a pro tip, it makes even the most stubborn chest grow symmetrical.......form and contraction outweigh poundages by far with this technique

you can do it every other workout and do the more simplified phase 1 on the day you want to hit delts harder
 
todays workout was back/rear delts/abs/cardio
slept good, 8 hours

i am now a subscriber to having a gatorade/powerade on hand for every workout. my last few workouts i have and i have felt more endurance for the last half of my workout.

hammer strength row
135lbs x 8
drop set
90lbs x 6

DB shrugs
80's x 13
drop set
70's x 4

bent over BB rows
115lbs x 15
115lbs x 17 (i dug deep for this set)
120lbs x 13
 
Today was ARMS/cardio
sleep wasn't too good, woke up probably 6 times....oh well

I subbed 4 sets of CGBP for tricep push down (just felt like mixing it up a bit)
135lbs x 15
135lbs x 15
140lbs x 10
155lbs x 9

BB curl
70lbs x 7
drop set
55lbs x 4

DB preacher
25's x 13
25's x 11
25's x 8

EZ reverse curls
40lbs x 14
50lbs x 10
50lbs x 11

12 minutes on the tread mill
overall it was a good workout; i'm looking forward to my phase 3 workout i think my body could use a change for some added stimulus
 
todays workout was LEGS
slept for a good 8 hours

unfortunately i left my log @ the gym so i cant fill in reps & weights etc.

good workout though, i'll plug in the figures later
 
Bro how are things going for you?

how much have you gained strengthwise, appearance sizewise?

really curious =)

your log is looking good man.
 
todays workout was chest/front delts
i opted to not do any drop sets....i really wasn't feeling it today, in all honesty i feel like i just went thru the motions. asa you can see i kinda did my own workout. i really just felt apathetic this morning. level 3 will reinvigorate me LOL

smith incline
115lbs x 20
135lbs x 15
140lbs x 14

arnold presses
35's x 20
40's x 13
40's x 10

pec deck
100lbs x 20
110lbs x 17
120lbs x 12
 
just started phase 3

i did AM cardio today, 45 min. on the treadmill. i need some time to go through this and i'm sure i will have more Q's for Omega. level 3 is pretty fucking intense!
 
its is but it is actually does Exactly what is supposed too

also since you did 45 minutes workout in the PM today

30/30 is perfect and superior
 
i worked out yesterday and today but logging this week will be tough...some serious work and personal demands....will keep everyone posted soon
 
no prob

you can lay back now, just keep us updated twice a week and focus on the routine

the log was important in 1 and 2 for lift so you can go back to that in the future
 
I'm still alive guys LOL

i've worked 14 days straight.....last weekend was a class from 8am - 8pm on both sat & sun....work all this week and i passed this real estate exam this morning. anyhow, i managed to workout 10 days out of the 14.....2 of them were in hotel gyms so i had to get creative. Actually, i'm quite proud that i made the time to keep it going.

The bad.....no logging.....diet has been so/so (mainly not enough calories) but that should be fixed by this weekend.

i'll be back in full force wit the log and my REAL phase 3 start 'cause these 2 weeks were more like maintenance.
 
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