Please Scroll Down to See Forums Below
Racingmason - Starting OmegaProject 1/11/08
- Thread starter biggernu
- Start date
wwebound4life
Active member
Welcome aboard Bro!!
Your going 2 love it!
Your going 2 love it!
Did chest today, my legs and back are so bruised up from snowboarding on saturday, that there was no way i could squat 100 lbs.
Chest:
Flat bench on Smith Machine: 245 4 sets 10 reps, 260 5 reps
Incline Bench: 50 lb 10x 1 65lb Dumbells 10 x 4
Chest Flyes: 70 lbs Each side 5 x10
Tris:
Tri Push Down: 170lbs x 10 5 sets
Skull Crushers: 70lbs x 10 5 sets
7 mins Cardio
Protein after, and alot of h20 before and during workout.
Chest:
Flat bench on Smith Machine: 245 4 sets 10 reps, 260 5 reps
Incline Bench: 50 lb 10x 1 65lb Dumbells 10 x 4
Chest Flyes: 70 lbs Each side 5 x10
Tris:
Tri Push Down: 170lbs x 10 5 sets
Skull Crushers: 70lbs x 10 5 sets
7 mins Cardio
Protein after, and alot of h20 before and during workout.
Last edited:
Couldn't do legs today, i was snowboarding on saturday and i had a large wipe out, and twisted my knee. So i did back today. Man those side laterals i really felt them in my traps for some reason.
Back Pull Down: 200lbs x 20, 212lbs x 15, 212 x 10, 212 x 5, 212 x failure.
Dumbell Rows: 60lbs x 20, 65 x 15, 65 x 10, 70 x 10, 70 x failure
Shoulder Shrugs: 85lbs x 20 100 x 15, 100 x 15, 100 x 10, 100 x 10, Then did one set on smith machine with 150lbs plus bar to failure.
Lateral Raises: 15lbs x 20, 15lbs x 20, 20lbs x 15, 20lbs x 10 20x failure
Ez Bar Curls: 50lbs x 20, 50lbs x 15, 50lbs x 12, 50lbs x 10 50lbs failure (Not including Bar)
Reverse Curls: 50lbs x 20, 50lbs x 15 50 lbs x 5 50lbs failure.
Abs: 20 crunches x 3
7 mins of Cardio
Back Pull Down: 200lbs x 20, 212lbs x 15, 212 x 10, 212 x 5, 212 x failure.
Dumbell Rows: 60lbs x 20, 65 x 15, 65 x 10, 70 x 10, 70 x failure
Shoulder Shrugs: 85lbs x 20 100 x 15, 100 x 15, 100 x 10, 100 x 10, Then did one set on smith machine with 150lbs plus bar to failure.
Lateral Raises: 15lbs x 20, 15lbs x 20, 20lbs x 15, 20lbs x 10 20x failure
Ez Bar Curls: 50lbs x 20, 50lbs x 15, 50lbs x 12, 50lbs x 10 50lbs failure (Not including Bar)
Reverse Curls: 50lbs x 20, 50lbs x 15 50 lbs x 5 50lbs failure.
Abs: 20 crunches x 3
7 mins of Cardio
Last edited:
Did legs today.
Leg press: 185lbs x 20, 200lbs x 20, 225lbs x 20, 237lbs x 10, 237lbs x failure
Calf Raises: 90lbs x 20, 90lbs x 20, 90lbs x 20, 90lbs x 25
Squats Smith Machine: 180 plus bar 20, 200 plus bar x 20, 215 plus bar x 15, 225 plus bar x 10, 230 plus bar x failure
Calf Raises: 90lbs x 80 ( Hurt like a mofo)
Abs: 20 crunches, 15 crunchs ( started buring really bad)
7 Mins Cardio
When do i do military presses? i think i missed them.
Leg press: 185lbs x 20, 200lbs x 20, 225lbs x 20, 237lbs x 10, 237lbs x failure
Calf Raises: 90lbs x 20, 90lbs x 20, 90lbs x 20, 90lbs x 25
Squats Smith Machine: 180 plus bar 20, 200 plus bar x 20, 215 plus bar x 15, 225 plus bar x 10, 230 plus bar x failure
Calf Raises: 90lbs x 80 ( Hurt like a mofo)
Abs: 20 crunches, 15 crunchs ( started buring really bad)
7 Mins Cardio
When do i do military presses? i think i missed them.
Last edited:
Did chest today, knee is still sprained. Did incline more like dorian's vid. Note i felt it much more in my chest, and could do less weight. I seem to be getting weaker on my bench, im stuck in a plat, infact when i bench flat bar im feeling it more in my tris and bis for some reason.
Bench Press: 235 x 20, 235 x 15 ,235 x 10, 235 x 5, 245 x 3
Incline Db's: 55 x 20, 55 x 15, 55 x 8 55 x 6 60 x 3
Chest Flyes on Cable Crossover: 70 x 20, 70 x 15, 70 x 11 80 x 7
Military Press: 70lbs plus bar x 20, 70 x15, 70 x 10, 70 x 5, 75 x 5
Skull Crushers: 54lbs plus bar x 10 4 sets
Overhead Triceps 60lb dumbell 20 times 5 sets Broke the Cross over machine.
60 crunchs
7 mins cardio
Bench Press: 235 x 20, 235 x 15 ,235 x 10, 235 x 5, 245 x 3
Incline Db's: 55 x 20, 55 x 15, 55 x 8 55 x 6 60 x 3
Chest Flyes on Cable Crossover: 70 x 20, 70 x 15, 70 x 11 80 x 7
Military Press: 70lbs plus bar x 20, 70 x15, 70 x 10, 70 x 5, 75 x 5
Skull Crushers: 54lbs plus bar x 10 4 sets
Overhead Triceps 60lb dumbell 20 times 5 sets Broke the Cross over machine.
60 crunchs
7 mins cardio
Last edited:
Current Weight: 182.7 lbs
Current BF: 8% No abs showing, just flat stomach
Won't be able to do legs today, i have a lingering knee injur from a snowboarding fall 2 weeks ago, 2nd degree sprain. I did back yesterday.
Lat Pulldown: 187lbs x 20, 200 x 15, 212 x 10, 225 x 7, 225 x 3
Dumbell Rows: 60 x 20, 60 x 15, 60 x 10, 65 x 8, 65 x 4
Shrugs: 100 x 20, 100 x 15, 100 x 10, 100 x 5, 100 x 5
Lateral Raises: 12 x 20, 12 x 15, 15 x 10, 15 x 7, 20 x 5
Ez Bar Curls: 18 x 50 plus bar, 14 x 50, 10 x 50, 5 x 50, 3 x 50
Reverse Ezbar: 20 x 50 plus bar , 13 x 50, 8 x 50, 6 x 50, 3 x 50
Abs: 40 crunchs
7 Mins Cardio
Current BF: 8% No abs showing, just flat stomach
Won't be able to do legs today, i have a lingering knee injur from a snowboarding fall 2 weeks ago, 2nd degree sprain. I did back yesterday.
Lat Pulldown: 187lbs x 20, 200 x 15, 212 x 10, 225 x 7, 225 x 3
Dumbell Rows: 60 x 20, 60 x 15, 60 x 10, 65 x 8, 65 x 4
Shrugs: 100 x 20, 100 x 15, 100 x 10, 100 x 5, 100 x 5
Lateral Raises: 12 x 20, 12 x 15, 15 x 10, 15 x 7, 20 x 5
Ez Bar Curls: 18 x 50 plus bar, 14 x 50, 10 x 50, 5 x 50, 3 x 50
Reverse Ezbar: 20 x 50 plus bar , 13 x 50, 8 x 50, 6 x 50, 3 x 50
Abs: 40 crunchs
7 Mins Cardio
Did legs today, i tired squatting, but my knee couldn't handle it still sprained, so i did leg extensions.
Leg Press: 187lbs x 24, 212 x 20, 225 x 15, 237 x 10, 250 x 8
Calf Raises: 110 lbs x 20, 110 x 20, 110 x 20, 110 x 20, 110 , 18
Leg Extensions: 225lbs x 20, 225 x 15, 225 x 10, 225 x 8 225 x 4
Stiff Leg Deadlifts: 175lbs x 20, 175 x 15, 175 x 10, 175 x 7, 175 x 4
Abs: 60 crunchs
7 mins Cardio
Leg Press: 187lbs x 24, 212 x 20, 225 x 15, 237 x 10, 250 x 8
Calf Raises: 110 lbs x 20, 110 x 20, 110 x 20, 110 x 20, 110 , 18
Leg Extensions: 225lbs x 20, 225 x 15, 225 x 10, 225 x 8 225 x 4
Stiff Leg Deadlifts: 175lbs x 20, 175 x 15, 175 x 10, 175 x 7, 175 x 4
Abs: 60 crunchs
7 mins Cardio
Did Chest Today, the poundages were down a bit on triceps, they felt way more fatigued after chest today.
Bench Press: 175lbs x 20, 235 x 15, 235 x 10, 245 x 8, 245 x 4
Incline Chest: ( chest was sore after bench) 45lbs x 20, 50 x 15, 50 x10, 50 x 6, 55 x 4
Chest on Cable Crossover: 70lbs x 20, 70 x 15, 70 x 10, 70 x 8, 70 x 7
Military Press: 70lbs plus bar x 20, 70 x 15, 75 x 10, 90 x 9, 90 x 4
Skull Crushers: 50lbs plus bar x 12, 50 x 8, 50 x 4, 50 x 3, 50 x 2
Tricep Pushdown: 140lbs x 18, 140 x 14, 140 x 10, 140 x 7, 140 x 4
7 mins Cardio
Bench Press: 175lbs x 20, 235 x 15, 235 x 10, 245 x 8, 245 x 4
Incline Chest: ( chest was sore after bench) 45lbs x 20, 50 x 15, 50 x10, 50 x 6, 55 x 4
Chest on Cable Crossover: 70lbs x 20, 70 x 15, 70 x 10, 70 x 8, 70 x 7
Military Press: 70lbs plus bar x 20, 70 x 15, 75 x 10, 90 x 9, 90 x 4
Skull Crushers: 50lbs plus bar x 12, 50 x 8, 50 x 4, 50 x 3, 50 x 2
Tricep Pushdown: 140lbs x 18, 140 x 14, 140 x 10, 140 x 7, 140 x 4
7 mins Cardio
Did Back and Bicepts Today.
Weight:184.5 lbs
Back Pull Down: 187lbs x 20, 212 x 15, 212 x 10, 225 x7, 237 x 5
Dumbell Rows: 55lbs x 20, 55 x 15, 65 x 10, 65 x 8, 80 x 6
Shrugs: 100lbs x 19, 100 x 15, 100 x 11, 100 x 8, 100 x 7
Lateral Raises: 10lbs x 20, 12 x 15, 15 x 10, 20 x 7, 20 x 7
Ez Bar Curls: 30lbs plus bar x 20, 30 x 15, 50 x 10, 50 x 7, 50 x 4
Abs: 65 Crunchs
7 Mins Cardio
Weight:184.5 lbs
Back Pull Down: 187lbs x 20, 212 x 15, 212 x 10, 225 x7, 237 x 5
Dumbell Rows: 55lbs x 20, 55 x 15, 65 x 10, 65 x 8, 80 x 6
Shrugs: 100lbs x 19, 100 x 15, 100 x 11, 100 x 8, 100 x 7
Lateral Raises: 10lbs x 20, 12 x 15, 15 x 10, 20 x 7, 20 x 7
Ez Bar Curls: 30lbs plus bar x 20, 30 x 15, 50 x 10, 50 x 7, 50 x 4
Abs: 65 Crunchs
7 Mins Cardio
Did legs this morning after work. WOW is all i can say, the hcg must be kickin up the test levels, i was tearing up the fucking squats, i could have easily out done my pr 425lbs 1 rep max, my acl is still bothering me not on leg workouts just when i do cardio.
Weight: 185.0 Lbs
Leg Press: 187lbs x 20, 212 x 15, 225 x 10, 250 x 8, 262 x 8
Calf Raises: 110lbs x 20, 110 x 20, 110 x 15
Squats: 200lbs x 20, 215 x 15, 225 x 12, 300 x 10, 315 x 8
Calf Raises: 110lbs x 25, 120 x 20, 120 x 14, 120 x10, 120 x 8
Abs: 60 Crunchs
7 Mins Cardio
Weight: 185.0 Lbs
Leg Press: 187lbs x 20, 212 x 15, 225 x 10, 250 x 8, 262 x 8
Calf Raises: 110lbs x 20, 110 x 20, 110 x 15
Squats: 200lbs x 20, 215 x 15, 225 x 12, 300 x 10, 315 x 8
Calf Raises: 110lbs x 25, 120 x 20, 120 x 14, 120 x10, 120 x 8
Abs: 60 Crunchs
7 Mins Cardio
did chest today, my knee is all but fucked up to hell, at work it started hurting worse and worse. I couldn't even get out of bed this afternoon. Fearing partially torn acl or pcl. Going to the doc on monday, couldn't get in today. I did flat chest flyes to help pre exhaust the pecs, did light weight high reps.
Weight: 186
Chest Flyes Flat Bench: 45lbs x 20, 45 x 15, 45 x 10
Bench Press: 200lbs x 20, 210 x 15, 225 x 10, 245 x 8 245 x 4
Incline Bench: 55lbs x 20, 55 x 15, 55 x 10, 60 x 10, 65 x 4
Cable Crossover: 70lbs x 20, 80 x 12, 80 x 9, 80 x 5, 80 x 4
Military Presses: 110lbs x 20, 110 x 15, 110 x 10, 110 x 5, 110 x 3
Tricept Pushdowns: 140lbs x 20, 140 x 15, 140 x 12, 150 x 8, 150 x 5
Weight: 186
Chest Flyes Flat Bench: 45lbs x 20, 45 x 15, 45 x 10
Bench Press: 200lbs x 20, 210 x 15, 225 x 10, 245 x 8 245 x 4
Incline Bench: 55lbs x 20, 55 x 15, 55 x 10, 60 x 10, 65 x 4
Cable Crossover: 70lbs x 20, 80 x 12, 80 x 9, 80 x 5, 80 x 4
Military Presses: 110lbs x 20, 110 x 15, 110 x 10, 110 x 5, 110 x 3
Tricept Pushdowns: 140lbs x 20, 140 x 15, 140 x 12, 150 x 8, 150 x 5
Did back today. Holding off on the legs, my knee is sprained really bad, it was fine when i squatted last week, but a day later i couldn't walk.
Weight: 188
10 Wide Grip Pullups
Back Pull Down: 200lbs x 20, 200 x 15, 212 x 11, 225 x 8, 237 x 6
Dumbell Rows: 60lbs x 20, 60 x 15, 65 x 11, 70 x 8, 70 x 4
Shoulder Shrugs: 100lbs x 20, 100 x 16, 100 x 12, 100 x 10, 100 x 8
Lateral Raises: 12lbs x 20, 12 x 15, 15 x 10, 15 x 8, 20 x 5
Ezbar Curls: 50lbs plus bar x 18, 50 x 13, 50 x 10, 50 x 6, 50 x 5
Weight: 188
10 Wide Grip Pullups
Back Pull Down: 200lbs x 20, 200 x 15, 212 x 11, 225 x 8, 237 x 6
Dumbell Rows: 60lbs x 20, 60 x 15, 65 x 11, 70 x 8, 70 x 4
Shoulder Shrugs: 100lbs x 20, 100 x 16, 100 x 12, 100 x 10, 100 x 8
Lateral Raises: 12lbs x 20, 12 x 15, 15 x 10, 15 x 8, 20 x 5
Ezbar Curls: 50lbs plus bar x 18, 50 x 13, 50 x 10, 50 x 6, 50 x 5
Did chest today. Man my chest and tris have never been so pumped! Arms measured 15.12 inches pumped! First time i broke 15!
Weight: 187
Chest Press: 187lbs x 20, 187 x 15, 200 x 12, 212 x 10, 225 x 6
Incline Chest: 45lbs x 20, 45 x 15, 50 x 10, 55 x 8, 55 x 7
Chest Flyes: 70lbs x 20, 70 x 15, 80 x 10, 80 x 11, 90 x 7
Military Presses: 90lbs plus bar x 13, 90 x 13, 90 x 12, 90 x 8, 90 x 6 all the smaller weights were in use so i had to get out of there big snow storm!
Tricep Pushdown: Did this more like Dorian! 120lbs x 20, 120 x 12, 120 x 10, 120 x 8, 130 x 6
Abs: 40 Crunchs
Weight: 187
Chest Press: 187lbs x 20, 187 x 15, 200 x 12, 212 x 10, 225 x 6
Incline Chest: 45lbs x 20, 45 x 15, 50 x 10, 55 x 8, 55 x 7
Chest Flyes: 70lbs x 20, 70 x 15, 80 x 10, 80 x 11, 90 x 7
Military Presses: 90lbs plus bar x 13, 90 x 13, 90 x 12, 90 x 8, 90 x 6 all the smaller weights were in use so i had to get out of there big snow storm!
Tricep Pushdown: Did this more like Dorian! 120lbs x 20, 120 x 12, 120 x 10, 120 x 8, 130 x 6
Abs: 40 Crunchs
Did back today, knee is still healing. Back feels good after work out, i goto the chiro in the am again.
Weight: 188
Back Pulldown: 187lbs x 20, 187 x 15, 200 x 10, 212 x 8, 225 x 6
Dumbell Rows: 50lbs x 20, 50 x 15, 55 x 12, 60 x 10, 70 x 6
Shrugs: 100lbs x 20, 100 x 15, 100 x 12, 100 x 9, 100 x 6
Laterial Raises: 12lbs x 20, 12 x 15, 15 x 10, 15 x 8, 20 x 6
Ez Bar Curls: 50lbs plus bar x 14, 50 x 14, 50 x 12, 50 x 10, 50 x 8
7 mins Cardio
Weight: 188
Back Pulldown: 187lbs x 20, 187 x 15, 200 x 10, 212 x 8, 225 x 6
Dumbell Rows: 50lbs x 20, 50 x 15, 55 x 12, 60 x 10, 70 x 6
Shrugs: 100lbs x 20, 100 x 15, 100 x 12, 100 x 9, 100 x 6
Laterial Raises: 12lbs x 20, 12 x 15, 15 x 10, 15 x 8, 20 x 6
Ez Bar Curls: 50lbs plus bar x 14, 50 x 14, 50 x 12, 50 x 10, 50 x 8
7 mins Cardio
Did Chest today. Tris were pumped so hard i was scared. Never felt this before.
Weight: 190 lbs
Machine Bench Press: 175lbs x 20, 175 x 15, 187 x 10, 200 x 8, 225 x 6
Incline Dumbells: 45lbs x 20, 45 x 15, 50 x 11, 50 x 8, 60 x 7
Cable Flyes: 70lbs x 20, 70 x 15, 80 x 11, 80 x 11, 90 x 7
Military Presses: 70lbs plus bar x 20, 70 x 15, 80 x 10, 80 x 10, 90 x 6
Tricept Push Down: 120lbs x 20, 120 x 15, 120 x 10, 120 x 9, 130 x 6
7 mins Cardio[/QUOTE]
Weight: 190 lbs
Machine Bench Press: 175lbs x 20, 175 x 15, 187 x 10, 200 x 8, 225 x 6
Incline Dumbells: 45lbs x 20, 45 x 15, 50 x 11, 50 x 8, 60 x 7
Cable Flyes: 70lbs x 20, 70 x 15, 80 x 11, 80 x 11, 90 x 7
Military Presses: 70lbs plus bar x 20, 70 x 15, 80 x 10, 80 x 10, 90 x 6
Tricept Push Down: 120lbs x 20, 120 x 15, 120 x 10, 120 x 9, 130 x 6
7 mins Cardio[/QUOTE]
Weight is going SKY high, i missed 3 days due to my legal shit with my EX gf and the fucking police. Did level 2 chest today. The biceps and push ups whipped my ass. My gym got a new rowing machine, and it looks fucking sweet, my back would be so bad after barbell rows or tbar rows, this is essentially the same thing only is up right.
Weight: 195
Chets Press: 175lbs x 20, 175 x 15, 200 x 12, 225 x 8, 250 x 4
Incline Flyes: 45lbs x 20, 45 x 16, 55 x 12, 60 x 9, 65 x 7
Cable Flyes: 70lbs x 20, 70 x 15, 80 x 10, 90 x 9, 100 x 7
Pushups: 2 sets of 15
Ezbar Curls: 50lbs plus bar x 20, 50 x 17, 50 x 10, 50 x 8, 50 x 6
Tricep Push Downs: 120lbs x 20, 120 x 18, 130 x 11, 140 x 9, 150 x 7
Preacher Curls: 45lbs x 10, 45 x 5, 40 x 4
Reverse Curls: 50lbs plus bar x 10, 50 x 10, 50 x 9 50 x 8
Weight: 195
Chets Press: 175lbs x 20, 175 x 15, 200 x 12, 225 x 8, 250 x 4
Incline Flyes: 45lbs x 20, 45 x 16, 55 x 12, 60 x 9, 65 x 7
Cable Flyes: 70lbs x 20, 70 x 15, 80 x 10, 90 x 9, 100 x 7
Pushups: 2 sets of 15
Ezbar Curls: 50lbs plus bar x 20, 50 x 17, 50 x 10, 50 x 8, 50 x 6
Tricep Push Downs: 120lbs x 20, 120 x 18, 130 x 11, 140 x 9, 150 x 7
Preacher Curls: 45lbs x 10, 45 x 5, 40 x 4
Reverse Curls: 50lbs plus bar x 10, 50 x 10, 50 x 9 50 x 8
Weight: 201.8
Chest and ARMS Yesterday. PR's all across the board in everything. I am getting stetch marks on my right BI.
Did Ab's and calfs today, i am avoiding any leg presses, curls, and extensions due to my severly sprained right new. My damn ACL is just painfull to go up stairs some times. Im packing on the Weight too as if u notice i started this at arund 181lbs and today im 201.8 lbs.
Chest and ARMS Yesterday. PR's all across the board in everything. I am getting stetch marks on my right BI.
Did Ab's and calfs today, i am avoiding any leg presses, curls, and extensions due to my severly sprained right new. My damn ACL is just painfull to go up stairs some times. Im packing on the Weight too as if u notice i started this at arund 181lbs and today im 201.8 lbs.
Did Chest yesterday. Alot of people in the gym, college kids old people so i had to fight for dumbells. Got accused of being on roids because im vascular and i was decline benching 100lb db's.
Weight: 204 lbs
Chest Press: 200lbs x 15, 225 x 12, 237 x 8, 237 x 5
Decline Bench: (incline benchs were all in use an di didnt want to wait 40 mins) 70lb db's x 20, 80 x 15, 80 x 10, 90 x 6, 100 x 4
Chest flyes: 80lbs x 20, 100 lbs x 16, 110 x 12, 120 x 9, 120 x 8
Push Ups: 3 sets to failure
10 mins Cardio
Weight: 204 lbs
Chest Press: 200lbs x 15, 225 x 12, 237 x 8, 237 x 5
Decline Bench: (incline benchs were all in use an di didnt want to wait 40 mins) 70lb db's x 20, 80 x 15, 80 x 10, 90 x 6, 100 x 4
Chest flyes: 80lbs x 20, 100 lbs x 16, 110 x 12, 120 x 9, 120 x 8
Push Ups: 3 sets to failure
10 mins Cardio
