SirDingo's log official start date 01/08/08

[SirDingo]

I am officially starting my log, even though I really started December 19th, I just got my new Home Gym beginning of January, and needed time to get used to alot of these new high reps and new exercises to me, so I will say really started 01/08/08

My schedule will go like this if you think it is ok ??

Monday = Off
Tuesday = LEGS
Wednesday = CHEST
Thursday = BACK
Friday = LEGS
Saturday = Off
Sunday = CHEST or BACK; switch off every other week


I am 34yrs old, 5'11 175lbs as of 12/19/07, but after messing around with this new routine and finally starting it over a week ago, I am now 180lbs, goal is to be maybe 190lbs at most but no fat. I had the body of a runner/biker lean and tall for years, but now that I got back into weight lifting last year and, I stopped running and biking years ago, I am also trying to bulk up was 165lbs last year, but now that I have packed on over 10lbs I have a slight little belly from the bulking, I am hoping this new Omega routine will get rid of that plus need to add some cardio

 

[SirDingo]

LEGS; 01/08, I have never done squats before I had this new home gym, so I am using some girly weight to get used to it at first.

- Smith Squats;
70lbs x 25reps
80lbs x 15
80lbs x 12
90lbs x 12
70lbs x 15

- Leg Curls;
45lbs x 25
50lbs x 15
50lbs x 12
55lbs x 12
45lbs x 15

- Crunches;
4 x 20reps


I took it easy on my first legs days never really doing them before at all, even when doing the 5x5 routine or lower rep heavier weights program I also did before. Only thing I would do was Deadlifts and I HATED those, worried about pulling my back out with those, they jsut kicked my ass and I never want to do a Deadlift ever again.

 

[SirDingo]

CHEST 01/09 Again went with very light weight not to kill myself on these high reps, I am sure I look like a wimp with these weights, but I will concentrate more on the 2 second up and 2 second down count and just try to get nice form for all these exercises

- Machine Bench Press;
70lbs x 25reps
90lbs x 15
110lbs x 10
120lbs x 7
90lbs x 10

- Incline Dumbbell Bench Press
20lbs each dumbbell x 25reps
25lbs ea. x 15
30lbs x 10
35lbs x 7
25lbs x10

- Dumbbell Fly's
15lbs ea dumbbell x 25reps
20lbs x 15
20lbs x 10
25lbs x 7
20lbs x 10

- Military Machine Press
50lbs x 25reps
55lbs x 15
55lbs x 10
60lbs x 10
65lbs x 7
55lbs x 10

- Tricep Pulldown
30lbs x 25reps
40lbs x 15
50lbs x 10
50lbs x 7
40lbs x 10

 

[SirDingo]

BACK 01/10

- Lat Pull Down
50lbs x 25reps
60lbs x 15
70lbs x 10
75lbs x 7
60lbs x 10

- Dumbbell Bent-Rows
20lbs x 25reps
25lbs x 15
30lbs x 10
35lbs x 7
25lbs x 10

- Dumbbell Shrugs
30lbs ea dumbbell x 25reps
35lbs x 15
40lbs x 10
50lbs x 7
40lbs x 10

- Side Dumbbell Laterals
10lbs each dumbbell x 25reps
10lbs x 15
12lbs x 10
12lbs x 7
10lbs x 10

- Barbell Curls
20lbs x 25reps
30lbs x 15
40lbs x 10
45lbs x 7
30lbs x 10

- Barbell Reversed Curls
20lbs x 20reps x 4 sets

 

[SirDingo]

LEGS 01/11

Same as Tuesday 01/08, my legs were fried after that girly workout on few days ago, never worked out legs much at all so I felt it for three days straight. Did same as Tuesday not to kill myself, will try more next week, need advice what else to add ??

 

[SirDingo]

CHEST 01/13

- Machine Bench Press;
75lbs x 25reps
90lbs x 15
110lbs x 10
130lbs x 7
90lbs x 10

- Incline Dumbbell Bench Press; Jeeze these are brutal high rep with these, really feel the nice burn
25lbs each dumbbell x 25reps
30lbs ea. x 15
35lbs x 10
35lbs x 7
25lbs x10

- Dumbbell Fly's
15lbs ea dumbbell x 25reps
20lbs x 15
25lbs x 10
25lbs x 7
20lbs x 10

- Military Machine Press = hot dang that freaking burns those first two 25 + 15 reps "WHOAH"
55lbs x 25reps
60lbs x 15
60lbs x 10
60lbs x 10
65lbs x 7
50lbs x 10

- Tricep Pulldown
30lbs x 25reps
40lbs x 15
40lbs x 10
50lbs x 7
40lbs x 10


And finish this all off with 10-15minutes of Jump rope, according to Bruce Lee he has said that 10minutes of intense Jump rope can give the same workout as 30minutes running, plus Jump rope works out the upper body a little more too



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[OMEGA]

 

[SirDingo]

LEGS 01/15 Again still new to this Squat thing going a little harder, but it kicked my butt seven ways to Sunday the first time out

- Smith Squats;
70lbs x 25reps
80lbs x 15
80lbs x 12
90lbs x 12
70lbs x 15

- Leg Curls;
45lbs x 25
50lbs x 15
50lbs x 12
55lbs x 12
45lbs x 15

- Crunches;
4 x 20reps

 

[OMEGA]

your doing GREAT sir D

 

[SirDingo]

BACK 01/16

- Lat Pull Down
55lbs x 25reps
65lbs x 15
75lbs x 10
85lbs x 7
55lbs x 8

- Dumbbell Bent-Rows
25lbs x 25reps
30lbs x 15
35lbs x 10
35lbs x 7
25lbs x 18

- Machine Shrugs
70lbs x 25reps
80lbs x 15
100lbs x 10
110lbs x 7
80lbs x 10

- Side Dumbbell Laterals = and then
10lbs each dumbbell x 25reps
10lbs x 15
12lbs x 10
12lbs x 7
10lbs x 10

- Barbell Curls
20lbs x 25reps
30lbs x 15
30lbs x 10
40lbs x 7
25lbs x 10

- Barbell Reversed Curls
20lbs x 20reps x 4 sets


Do BACK again on Sunday, just slow it down even more, mainly on curls, bent-rows...I was doing more a 1.5second up, then hold 1/2sec, and then a 2second down, thats not good enough should I slow down the up even more to 2+seconds ??