OMEGA Project Group 2 A

[OMEGA]

Hi

Please use this thread a sounding board or space station if you will

Its more a Quick link to any need or personal tweak you may have. That I may be of service too.

 

[wwebound4life]

Question for ya omega, since I have ALOT of bodyfat to cut, could I do a.m. cardio 20-25min. 5-6 days a week on top of everything else, or would that be too much stuff going on?

Thanks Bro..

 

[sopac]

Hey Omega, I was wondering....for leg press how far down are you supposed to go? Is it similar to the smith squats or should we go all the way down?

 

[OMEGA]

Question for ya omega, since I have ALOT of bodyfat to cut, could I do a.m. cardio 20-25min. 5-6 days a week on top of everything else, or would that be too much stuff going on?

Thanks Bro..

Hi

believe me the training and diet for YOU will be enough especially based on the facts you gave me, and my calculations
For you

it will work WITHOUT the am cardio.

give it 2-3 weeks and you will see a huge change

 

[OMEGA]

Hey Omega, I was wondering....for leg press how far down are you supposed to go? Is it similar to the smith squats or should we go all the way down?

Hi

Leg Press = Full range but only to the point to where you know you Hamstrings and glutes are engaged in the movement. This will come by feel.

Squats = NEVER go all the way down:

you do this exercise with one goal in mind;
Flexing those quads at the top of the Movement~
Then HOLDING for Half a second at the top then going 3/4th of the way down Harnessing the weight Back up to PEAK contraction

 

[wwebound4life]

Hi

believe me the training and diet for YOU will be enough especially based on the facts you gave me, and my calculations
For you

it will work WITHOUT the am cardio.

give it 2-3 weeks and you will see a huge change

Sounds good, will do Bro!

 

[sopac]

Hi

Leg Press = Full range but only to the point to where you know you Hamstrings and glutes are engaged in the movement. This will come by feel.

Squats = NEVER go all the way down:

you do this exercise with one goal in mind;
Flexing those quads at the top of the Movement~
Then HOLDING for Half a second at the top then going 3/4th of the way down Harnessing the weight Back up to PEAK contraction

Thanks, I know i was doing the squats correctly but I feel that on the leg press I need a little more focus. Hah its tough to squat after the leg press though

 

[wwebound4life]

Omega, need your advice. My usual schedule has me working out AFTER work at 4:00pm, did that today and I just joined a new gym and MY GOD, there was so many people there I had to fight to get to the equipment I needed, and could hardly concentrate on my workout! IT SUCKED!! It is a smaller gym, and they only have one smith, one squat rack, and one leg press, so I know when I need those I'll have to stand in line to use them, SCREW THAT! I'm in the OMEGA PROJECT, MOVE!!! LOL!


I was thinking of getting up EARLY, and going in the morning before work instead.

I would get up at 4:00-4:15 AM, get to the gym when they open at 5:00am and do my workout.

What should I eat to fuel my workout in that small window of time before I workout?


I didn't want to eat carbs the night before, since I have alot of bodyfat to cut.

Also, should I eat my post workout shake after my workout like usual?

Thanks Bro!

 

[sopac]

<----confused are we supposed to do abs in phase one? I havent seen anyone logging that they did them, and I saw someone say we dont have to in phase one. I thought were supposed to do those 3 that you posted under the black swan stickie.

 

[Trips]

<----confused are we supposed to do abs in phase one? I havent seen anyone logging that they did them, and I saw someone say we dont have to in phase one. I thought were supposed to do those 3 that you posted under the black swan stickie.

I'm confused too. I saw someone still in phase 1 logging crunches on leg day but I thought we were only adding abs later.

 

[Pat_McCrotch]

you are supposed to dp them in phase one. it will lay a foundation for the next phase.

 

[Trips]

Maybe a stupid question... but is there a preference on which leg press machine I should use?

not angled
http://www1.istockphoto.com/file_thumbview_approve/434989/2/istockphoto_434989_leg_press_machine.jpg

or

angled
http://www.pro-fitness.com/photos/angled_leg_press.jpg

 

[OMEGA]

Not stupid at all use Number 2 for sure

 

[OMEGA]

<----confused are we supposed to do abs in phase one? I havent seen anyone logging that they did them, and I saw someone say we dont have to in phase one. I thought were supposed to do those 3 that you posted under the black swan stickie.

it is optional to do the full routine the first phase

You MUST at least do the OBLIQUE Crunches ( this is a new refinement by me)


we all need to do it the last 2 phases ( the whole routine)

 

[wwebound4life]

Omega, need your advice. My usual schedule has me working out AFTER work at 4:00pm, did that today and I just joined a new gym and MY GOD, there was so many people there I had to fight to get to the equipment I needed, and could hardly concentrate on my workout! IT SUCKED!! It is a smaller gym, and they only have one smith, one squat rack, and one leg press, so I know when I need those I'll have to stand in line to use them, SCREW THAT! I'm in the OMEGA PROJECT, MOVE!!! LOL!


I was thinking of getting up EARLY, and going in the morning before work instead.

I would get up at 4:00-4:15 AM, get to the gym when they open at 5:00am and do my workout.

What should I eat to fuel my workout in that small window of time before I workout?


I didn't want to eat carbs the night before, since I have alot of bodyfat to cut.

Also, should I eat my post workout shake after my workout like usual?

Thanks Bro!

bump for omega ^^^

 

[OMEGA]

Honestly early workouts are best served by fatty meals for MANY reasons

have 3 full eggs, some olive oil or butter and maybe one piece of toast

consider it a half meal
PERFECT for am workouts

 

[wwebound4life]

Cool, thanks for the quick reply!!

 

[OMEGA]

I will be like that most of the time

its just a choppy week this week since the power was out last week MANY times

I am catching up


by next week things will be normal again

 

[sopac]

Hey Omega, can I use hammer strength for shoulder presses? Theres only one smith machine in my gym but theres more hammer strength. I figure this is ok but I wanted to clarify with you.

 

[OMEGA]

Yes yo can!

HOWEVER it goes too deep on the negative, so you avoid this my positioning the seat as low as possible

it may be awkward at first since thighs will be higher then normal do to seat being low

 

[SirDingo]

I worked out early this morning for my CHEST day, and had a brain fart

I did the Bench Press first, then I always do Dumbbell Incline Press next, well I am on the third set of Dumbbell Bent-Rows thinking to myself, wow this seems weird doing this back exercise now, but I kept going, then looked at my log sheet that shows my routine, and I thought to myself, McFly those are for tomorrows BACK day ya dweeb.

So I just finished all five sets, then went back to the regular stuff, Dumbbell Flys, Military Press, and Tricep Pull Down's. Should I go home tonight and hammer out 5sets of Dumbbell Incline-Press, or maybe add that to my BACK day tomorrow to make up for it, or just say fudge it, will hit it harder next Chest day ??

 

[OMEGA]

hehe that was interesting


I would say consider it a low key day and when you do Chest next time make sure to NOT try to improve performance as you will need a induction day again.



-O