Starting My Journey 01-07-08

[wwebound4life]

Here we go guys, I can't wait for my start date, LOOK OUT!!

Mine might be a bit different, cause I'm around 250lbs. right now, and I'm going to get down to 205-210lbs. with OMEGA guiding the way, Oh HELL YEAH!

There is a pic of me in my profile, but I was around 224lbs. in it. I've gained around 25 or so pounds , " not the good kind" got lazy and slacked on my diet, but that IS all going to change starting Jan. 7th, 2008. CAN'T WAIT!!

I can hear the clock tickin.............tick tock, tick tock..................

 

[Acela]

greetings

 

[sopac]

what up bro, ill be starting the same time as you!

 

[leemachine07]

Hey welcome...
We are in the same boat goal wise. I only started a week ago. you will likey.

 

[OMEGA]

lots of good bros in here

 

[Pat_McCrotch]

welcome. be prepared to hate omega the first few weeks. lol

 

[wwebound4life]

welcome. be prepared to hate omega the first few weeks. lol

Nah, I think I already Like Omega quite a bit, " not in a gay way" LOL!!!!!

 

[Pat_McCrotch]

not is a gay way? Well shit how did you get in the program?

OMEGA!!!!! did you get me again?

 

[OMEGA]

Starting tomorrow I will be here daily

I know you start the 7th BUT thought you should know anyway

 

[wwebound4life]

I just tried out the back and Bi's day today before I start the program on the 7th, and DAMN, I got a HUGE pump in my Bi's from doing those reps, 25 -15 -10 7- failure!! This program is going to be the shit!!

Can't wait to start FULL FORCE!!

P.S not really looking foward to leg day though, LOL!

 

[1tight_tl]

I just tried out the back and Bi's day today before I start the program on the 7th, and DAMN, I got a HUGE pump in my Bi's from doing those reps, 25 -15 -10 7- failure!! This program is going to be the shit!!

Can't wait to start FULL FORCE!!

P.S not really looking foward to leg day though, LOL!

Welcome...and good luck with your program...AND YES my first leg day kicked my ass...but it hurts...and I LIKE IT....

good luck

 

[OMEGA]

I just tried out the back and Bi's day today before I start the program on the 7th, and DAMN, I got a HUGE pump in my Bi's from doing those reps, 25 -15 -10 7- failure!! This program is going to be the shit!!

Can't wait to start FULL FORCE!!

P.S not really looking foward to leg day though, LOL!

 

[wwebound4life]

?? Evil Face??

 

[OMEGA]

yes, like good stuff will come, and you will be a force

 

[wwebound4life]

yes, like good stuff will come, and you will be a force

Hell Yeah, LOVE THE PUMP & PAIN!!

 

[wwebound4life]

Started my program TODAY a day early, going to go like this:

Sun. Mon. TRAIN
Tues. OFF
Wed. Thurs. Fri. TRAIN
Sat. OFF

Going at this all natural too.


Legs & Abs today, Kind of a learning day for me to get my weights figured out right, I have neglected training legs consistently for so long it might take me a while to get this right.



Leg Presses, " weight is total weight "

90 x 25
180 x 15
180 x 10
270 x 7
180 x 7 to failure,
might have to up weight a bit, Pump was AWESOME!

Barbell Squats, Not smith, Some old cat was using it, LOL!

BodyWeight x 25
95 x 15
95 x 10
135 x 7
95 x 7 to failure, I was flexing HARD at the top, felt great!!

Seated Calf rs.

25 x 25
35 x 15
45 x 12
65 x 12
45 x 7 to falure

My legs are already sore, but I love it! All and all, GREAT workout today, I will probably tweak my weight a bit next leg day.

This program rocks!!

 

[wwebound4life]

Back-Traps-Bi's day today " 01/07/08"

Hammer Strength Rows: Did both arms same time, doing them one arm only feels to akward to me. Weight is EACH side:

30 x 25
50 x 15
60 x 10
70 x 7 drop set to
40 x 7 this machine makes the lats BURN! Damn it feels good!




DB Shrugs: Weight EACH dumbbell

40 x 25
55 x 15
70 x 10
80 x 7 drop set to
50 x 8 Squeezed hard at the top, BIG pump!


E-Z Barbell Curls:

30 x 25
40 x 15
60 x 9 bit to heavy, my arms were PUMPED & BURNING by this time!
60 x7 drop set to
40 x 4

Finished with 10 min. cardio.

OK workout today, not the greatest cause the damn gym was SUPER crowded with tons of new years resolutionists, it took away from my concentration, bumping into people, and wondering if I was going to be able to get to the equipment I needed when I needed it!

Thats it, I'm going to start lifting BEFORE work at 5:00 am now to beat the crowd!

 

[wwebound4life]

Chest-Delts-Tri's today 01/09/08



Low Incline DB Press: weight each dumbbell

40 x 25
50 x 15
60 x 10
75 x 7 drop set to
50 x7 just about perfect weight for this series, Great Pump!



Smith Overhead Press Seated: Weight is TOTAL weight

85 x 25
115 x 15
135 x 10
145 x 6 bit to heavy, shoulders fried at this point!
135 x 7 drop set to
115 x 5


Straight Bar Pushdowns:

70 x 25
100 x 15
120 x 10
130 x 7 drop set to
110 x 6 MAJOR Pump And Burn!

1 arm pushdowns: Only did three sets, my tri's were toast!

20 x 25
25 x 15
30 x 10


Great workout today, went to the gym first thing in the morning at 5:00am instead of after work at 4:00pm. I think I like going in the morning better.

My whole body is sore after these first three days, but I love it!!

 

[OMEGA]

haha good

sad to say soreness will cease on about 2-3 more weeks

you will get it again in phase 2 but will adapt much faster

its a good thing

 

[wwebound4life]

Rollin into week 2. 01/13/08

Legs, Abs Today........


Leg Press: weight is total weight

90 x 25
270 x 15
360 x 10
360 x 7 drop set to
270 x 7


Barbell Squats: weight is total weight

95 x 25
115 x 15
135 x 10
185 x 7 drop set to
135 x 5


Seated Calf Rs: weight is total weight

135 x 12
135 x 12
135 x 12
135 x 12

Abs & Hyper Extensions completed.


I upped my weights some from last week, talk about a PUMP, I could hardly walk out of the gym this morning!

My diet has been on point, NOT ONE CHEAT!! With my bodyfat, I can't afford to cheat yet LOL!

I'm really digging this program so far, it rocks!

After every work out, my post workout meals have been:

60 grams of gatorade with 5 grams of creapure, and 10 grams glutamine, followed by a shake with 48 grams of cytosport complete whey protein.

In this first week, I can already feel my jeans fitting a bit looser. I love it!

 

[OMEGA]

I love it too

 

[wwebound4life]

Chest, delts, Tri's Today 01-14-08
5:00am



Machine Flat Press: weight is total weight

80 x 25
100 x 15
150 x 10
190 x 7 drop set to
150 x 8


Low Incline DB: weight is each dumbbell

40 x 25
50 x 15
60 x 10
75 x 7 drop set to
55 x 6


DB Flyes: weight is each dumbbell

25 x 25
35 x 15
45 x 10
65 x 7 drop set to
45 x 5

My chest was PUMPED and felt great after this!!


Smith Overhead Front Press: weight is total weight

85 x 25
115 x 15
135 x 10
140 x 7
140 x 7 drop set to
115 x 5

Shoulders were toast!!



Straight Bar Pushdowns: weight is total weight

70 x 25
100 x 15
120 x 10
130 x 7 drop set to
110 x 7


One Arm Pushdowns: weight is total weight

20 x 25
25 x 15
30 x 10
50 x 7 drop set to
30 x 8


Great workout today, I upped my weight some from my last chest day. I love training before work so I can walk around all pumped up for a while when I get there, LOL!

 

[wwebound4life]

Back, Traps, Bi's 01-16-08
5:00am



Front Pulldowns:

70 x 20
100 x 15
120 x 10
140 x 7 drop set to
110 x 5


Hammer Strength Rows: weight is per side

30 x 20
50 x 15
60 x 10
70 x 7 drop set to
40 x 8 My back was pumped and feeling good at this point!


DB Shrugs: weight is each dumbbell

40 x 20
60 x 15
80 x 10
90 x 7 drop set to
60 x 6

DB Lateral Rs. : weight is each dumbbell

15 x 15
20 x 10
30 x 8 drop set to
20 x4 Delts FRIED!!!


E-Z Barbell Curls:

40 x 20
50 x 15
60 x 10
60 x 7 drop set to
40 x 5 MAJOR PUMP!!


Reverse E-Z Barbell Curls:

20 x 15
30 x 10
50 x 8 drop set to
30 x 5

Great session today, I upped the weight a bit today on some lifts, felt great.
I think back & Bi's day is my easiest day for some reason, but Leg day is my HARDEST! I Still Love The Pain Though!!

 

[wwebound4life]

Legs, Abs 01-17-08
5:00am




Leg Press: weight is total weight

90 x 20
270 x 15
360 x 10
360 x 7 drop set to
270 x 7


Seated Calf Rs. "high rep"

45 x 20
45 x 20
45 x 20


Barbell Squats:

95 x 20
115 x 15
135 x 10
185 x 7 drop set to
135 x 6 My legs were toast and pumped at this point!


Heavy Seated Calf Rs.

135 x 12
135 x 12
135 x 12
135 x 12

Abs & Hyper Ext. Completed.


Great workout today. Training Legs is slowly starting to get easier for me, and I'm actually starting to enjoy it!

 

[OMEGA]

doing great

is BF being altered yet? at least visually?

 

[wwebound4life]

doing great

is BF being altered yet? at least visually?

It is a tiny bit visually, but my jeans are getting looser, and my upper body, " chest-shoulders-arms" are starting to look a bit more defined! The scale weight is SLOWLY going down, I think the creatine might have something to do with that. Doesn't creatine make you hold a bit of weight?

Also, is it ok for me to do my cardio after my work day? Because I do my workout sessions BEFORE my work day, and I don't have enough time to add it in to my workout.

If so, for how long should I do my cardio session?
Thanks Omega!

 

[wwebound4life]

Starting Week 3. 01-20-08

Legs, Abs


Leg Press:

90 x 20
270 x 15
360 x 10
450 x 7 drop set to
360 x 7


Seated Calf Rs. " high rep"

45 x 21
45 x 20
45 x 20


Barbell Squats:

95 x 20
135 x 15
185 x 10
205 x 7 drop set to
185 x 4


Heavy Seated Calf Rs.

135 x 12
135 x 13
135 x 14
135 x 14

Abs, Hyper Ext. Completed.


Real good session today, I upped my weight some from my last workout, and WOW, my legs were pumped and felt like jello when I was done! Love It!

 

[wwebound4life]

Back, Traps, Bi's 01-21-08
5:00 am


Front Pulldowns:

70 x 20
100 x 15
120 x 10
140 x 7 drop set to
110 x 5


Hammer Strength Rows: The one I'm using says HIGH ROWS, I get a real good stretch since the handles are positioned high. Here is a link to it.

http://us.commercial.lifefitness.com/content.cfm/iso-lateralhighrow_1

Weight is each side:

30 x 20
50 x 15
60 x 10
70 x 7 drop set to
40 x 8 I need to up the weight a bit on this movement next time!!


DB Shrugs: weight is each dumbbell

40 x 20
60 x 15
80 x 10
90 x 7 drop set to
60 x 8


DB Lateral Rs. weight is each dumbbell

15 x 15
20 x 10
30 x 8 drop set to
20 x 5


E-Z Barbell Curls:

40 x 20
50 x 15
60 x 10
70 x 7 drop set to
40 x 5


E-Z Reverse Curls:

20 x 15
30 x 10
50 x 8 drop set to
30 x 6

Another good one today!!

 

[wwebound4life]

Chest, Delts, Tri's 01-23-08
5:00am


Machine Flat Press:

110 x 20
130 x 15
170 x 10
210 x 7 drop set to
190 x 7


Low Incline DB Press: weight is each dumbbell

40 x 20
50 x 15
60 x 10
80 x 7 drop set to
65 x 6


DB Flyes: weight is each dumbbell

35 x 15
45 x 10
60 x 8 drop set to
45 x 5


Smith Front Press:

85 x 20
115 x 15
135 x 10
145 x 7 drop set to
115 x 6


Straight Bar Pushdowns:

80 x 20
100 x 15
120 x 10
140 x 7 drop set to
120 x 7


1 Arm Pushdowns:

25 x 15
30 x 10
50 x 8 drop set to
30 x 7


Awesome workout today, I upped the weight a little on some things, feels good!

 

[wwebound4life]

Legs, Abs 01-24-08


Leg Press:

90 x 20
270 x 15
360 x 10
450 x 7 drop set to
360 x 7


Seated Calf Rs.

45 x 22
45 x 21
45 x 20


Barbell Squats:

95 x 20
135 x 15
185 x 10
205 x 7 drop set to
185 x 4
doing drop set squats REALLY gets me breathing and my heart rate up!!


Heavy Seated Calf Rs.

135 x 13
135 x 13
135 x 12
135 x 12

Abs completed.........

 

[wwebound4life]

Start Of Week 4 01-27-08
Legs, Abs


Leg Press:

90 x 20
270 x 15
360 x 10
450 x 7 drop set to
360 x 6


Seated Calf Rs.

45 x 21
45 x 20
45 x 23


Barbell Squats

95 x 20
135 x 15
185 x 10
205 x 7 drop set to
185 x 5


Heavy Seated Calf Rs.

135 x 12
145 x 12
145 x 12
145 x 14

Abs, Hyper Ext. Completed.

I can't wait to see what week 6 -12 is going to be! " Phase 2-3 "

 

[wwebound4life]

Chest, Delts, Tri's 01-28-08
5:00am


Machine Flat Press:

110 x 20
130 x 15
190 x 10
230 x 7 drop set to
210 x 7


Low Incline DB Press: weight is each dumbbell

40 x 20
50 x 15
60 x 10
85 x 7 drop set to
70 x 6


DB Flyes: weight is each dumbbell

35 x 15
45 x 10
60 x 8 drop set to
45 x 6


Smith Front Press:

85 x 20
115 x 15
135 x 10
150 x 7 drop set to
120 x 7


Straight Bar Pushdowns:

80 x 20
100 x 15
130 x 10
150 x 7 drop set to
120 x 7


1 Arm Pushdowns:

30 x 15
40 x 10
60 x 8 drop set to
40 x 6


AWESOME session today, I added some weight to my lifts and felt strong, it felt great!

I started this project on Jan. 6th weighing 252lbs and I'm already down to 244 1/2lbs! All natural, just using Lipo and Amp 02. Pants are getting alot looser, and my upper body is starting to shape back up nicely.

I still gotta hell of a long way to go, but I'm focused and determined to keep this up!

I think it is cool as hell that I'm cutting weight, yet still getting stronger!!

I hope this keeps up!

 

[wwebound4life]

Back, Traps, Bi's 01-30-08
5:00am


Front Pulldowns:

70 x 20
100 x 15
120 x 10
140 x 7 drop set to
110 x 5


Hammer Strength Rows: weight is each side

40 x 20
50 x 15
60 x 10
80 x 7 drop set to
60 x 5


DB Shrugs: weight is each dumbbell

40 x 20
60 x 15
80 x 10
90 x 7 drop set to
60 x 7


DB Lateral Rs. weight is each dumbbell

15 x 15
20 x 10
25 x 8 drop set to
20 x 4 FRIED!!!


E-Z Barbell Curls:

40 x 20
50 x 15
60 x 10
70 x 7 drop set to
40 x 5 These Feel So Good!! PUMP!!!!


Reverse E-Z Curls:

30 x 15
40 x 10
50 x 7 drop set to
30 x 6

Great workout today, felt really pumped up afterwords!!


Hey Omega, does this diet look ok?

Typical training day............



4:15am " Pre-Workout "

1 tablespoon Flax Oil, 1 scoop Whey, in a cup and a 1/2 of water, 1 piece of whole wheat bread.

4:45am

5 Ampo2's 2 Lipoflames

5:00am Train


6:15 am " Post-Workout "

60g Gatorade, 1 scoop glutamine, 5g Creapure, 48g Whey protien.
Multi Vit.

Job, 7:30am to 4:00pm


9:15am First Break. 2 scoops whey in 2 cups skim milk, 1 apple.


11:30am Lunch. 3 slices whole wheat bread, 8 oz. of either roast beef, of roasted turkey, mustard,pickles, made into a sandwich big mac style.


1:45pm Last Break. 2 cups 2% milk.


7:00pm Dinner. 10-12 oz. red meat, chicken breast or fish, broccoli, or a salad.

I drink nothing but water throughout the day.

On a non training day, For breakfast I'll have........
5:15am

3/4 cup oats, mixed in a cup of skim milk, with some splenda,
3 whole eggs, 5 whites.


Bed Time, between 9:00 and 10:00pm


On the weekends, I'll treat myself to some subway and some diet soda, or sugar free redbull, YUM!!!

This diet sound ok with my goals??

Thanks Bro!

 

[OMEGA]

your doing GREAT big bro

PM me direct Q's n bullet point form pretty please

since I missed some post i think

 

[wwebound4life]

Start Week 5
02-03-08

Legs, Abs


Leg Press:

180 x 20
360 x 15
450 x 10
540 x 7 drop set to
450 x 5


Seated Calf Rs. high rep

45 x 20
45 x 20
45 x 20



Barbell Squats:

115 x 20
135 x 15
205 x 10
225 x 7 drop set to
205 x 4


Seated Calf Rs. Heavy

145 x 12
145 x 12
145 x 12
145 x 12

Abs Completed......


Killer workout today, I added more weight to leg presses and squats and my legs were fried at the end, but felt great!

 

[OMEGA]

yeah yeah !

 

[wwebound4life]

02-04-08

Chest, Delts, Tri's


NOT a good day today. I didn't feel good, so I didn't make it to the gym.

I have a bowflex at home for the wife, so I tried my routine on that. We will just say it is NOT the same as going to the gym and using real equipment!

Oh well, at least I worked my chest, delts, tri's to some degree today.

 

[wwebound4life]

02-06-08

Back, Traps, Bi's

5:00am


Front Pulldowns:

70 x 20
100 x 15
120 x 10
140 x 7 drop set to
110 x 5



Hammer Strength Rows: weight is each side

40 x 20
50 x 15
60 x 10
70 x 7 drop set to
60 x 4


DB Shrugs: weight is each dumbbell

40 x 20
60 x 15
80 x 10
90 x 7 drop set to
60 x 7


DB Lateral Rs. weight is each dumbbell

15 x 15
20 x 10
25 x 8 drop set to
20 x 4 BURN!!!!!!


E-Z Barbell Curls:

40 x 20
50 x 15
60 x 10
70 x 7 drop set to
40 x 6

Reverse E-Z Curls:

30 x 15
40 x 10
50 x 8 drop set to
30 x 5

 

[wwebound4life]

Started PHASE 2 today, IT'S AWESOME!

02-17-08

Chest, Arms


Hammer Strength Bench Press: I switched from a different machine to this one for phase 2.
Weight is each side....

40 x 20
60 x 15
70 x 10
100 x 7 drop set to
80 x 5


Low Incline DB Press: weight is each dumbbell

40 x 20
50 x 15
65 x 10
90 x 6 drop set to
70 x 4


DB Flyes: weight is each dumbbell

35 x 15
45 x 10
50 x 8 drop set to
40 x 7


Cable Crossovers: A.K.A. Cable Flyes

80 x 15
80 x 12



Barbell E-Z Curls:

40 x 20
50 x 15
60 x 10
80 x 8 drop set to
50 x 6


Straight Bar Pushdowns:

80 x 20
100 x 15
130 x 10
150 x 9 drop set to
120 x 8


1 Arm Preacher DB Curls:

25 x 15
30 x 10
35 x 8 drop set to
25 x 5


1 Arm Pushdowns:

30 x 15
40 x 10
60 x 8 drop set to
40 x 11


Cable Curls:

80 x 15
80 x 11
70 x 13


Awesome workout today! I like training chest & arms together, because when I walk out of the gym, my whole upper body feels REALLY pumped up!!

 

[OMEGA]

hahah

the Back and Delt day on your too is the same, I walk out of the gym with huge trap, delt, lat pump, even chest get a bit pumped too

 

[wwebound4life]

Here's my pissed off rant.......

I came down with the damn chest flu last night, running a slight temp, chills, nose and chest clogged, coughing up crud.

I'm so PISSED OFF about it, because I was trying to do everything I could NOT to get sick and screw up my training!

But my wife came down with it last week, and oh yeah, passed it on to me, DAMN IT!!

So my first week of phase 2 is F'D up!

I started my phase 2 on 2-17-08 " chest-arms" got a great workout!
On 2-18-08, I started to feel shitty, but I still did my am cardio, and went to work that day.

Today, 2-19-08 was suposed to be "back-traps-deltoids" but I'm home from work, no appetite, feel real shitty, so there is no way I can get a workout in today, or even probably tomorrow.

Tomorrow was suposed to be legs day to DAMN IT!

Thursday is my rest day.

Should I just restart on Friday?? I should be mostly better by then, I hope!

Sorry for the rant guys, It's just friggen frustrating!!

 

[OMEGA]

give your self 2-3 full days off since you dont want to tax you recovery

continue eating clean

no supps, and no training till you get back to 100%

 

[wwebound4life]

give your self 2-3 full days off since you dont want to tax you recovery

continue eating clean

no supps, and no training till you get back to 100%

Thanks Omega,

Will Do.

 

[wwebound4life]

RE start Phase 2 today, after a week off with the flu.
02-24-08

Chest-Arms


Hammer Strength Flat Press: weight is each side

40 x 20
70 x 12
100 x 8 drop set to
80 x 6


Low Incline DB Press: weight is each dumbbell

40 x 20
60 x 12
80 x 8 drop set to
65 x 6



DB Flyes: weight is each dumbbell

35 x 20
45 x 12
50 x 8 drop set to
40 x 6


Cable Crossovers:

70 x 15
70 x 15


Barbell E-Z Curls:

40 x 20
60 x 12
80 x 8 drop set to
50 x 5


Straight Bar Pushdowns:

80 x 20
130 x 12
150 x 8 drop set to
120 x 7


1 Arm Preacher Curls DB:

20 x 20
30 x 12
35 x 8 drop set to
25 x 5


1 Arm Pushdowns:

30 x 20
50 x 12
60 x 8 drop set to
50 x 6


Cable Curls:

70 x 15
70 x 13
70 x 11


Pretty good workout today, I still felt kind of shitty from the flu from last week "chest still clogged a bit, coughing, etc" but I didn't lose any strength! That suprised me!

I love the new rep scheme too! Looking foward to the next session!

 

[wwebound4life]

02-26-08
5:00 am

Back, Traps, Deltoids PHASE 2


Front Pulldowns:

80 x 20
120 x 12
140 x 8 drop set to
120 x 5


Hammer Strength Rows: weight is each side

50 x 20
60 x 12
80 x 8 drop set to
60 x 5


1 Arm DB Rows: weight is each dumbbell " I did these instead of barbell rows, I just cant really feel it using a barbell"

45 x 20
60 x 12
70 x 8 drop set to
60 x 4


Smith Front Press:

95 x 20
145 x 12
155 x 8 drop set to
135 x 7


1 Arm Cable Side Rs.

20 x 15
20 x 10
25 x 8 drop set to
15 x 4


DB Shrugs: weight is each dumbbell

50 x 20
80 x 12
90 x 8 drop set to
75 x 4

 

[wwebound4life]

02-27-08 PHASE 2
5:00 am

Legs, Abs


Leg Press:

180 x 20
450 x 12
540 x 8 drop set to
450 x 6


Seated Calf Rs.

45 x 20
45 x 20
45 x 20


Barbell Squats:

115 x 20
205 x 12
--- x 0
--- x 0 "couldnt finish my sets here, I'm still trying to recover from the flu last week, & these almost made me have a coughing attack"


Seated Calf Rs.

150 x 12
150 x 12
150 x 12
150 x 12


Standing 1 leg curls:

20 x 20
30 x 15
40 x 10


Leg Ext.

80 x 20
100 x 15
120 x 12

ABS completed.

Just ok session today, Still trying to get back to 100% from that stupid flu!
Hope I get there REAL SOON!!

 

[wwebound4life]

03-02-08

Back, Traps, Delts


Front Pulldowns:

80 x 20
120 x 12
150 x 8 drop set to
130 x 4


Hammer Strength Rows: weight is each side

50 x 20
60 x 12
80 x 8 drop set to
60 x 6


1 Arm DB Rows: weight is each dumbbell

45 x 20
60 x 12
70 x 8 drop set to
60 x 5


Smith Front Press:

115 x 20
150 x 12
165 x 8 drop set to
145 x 6


1 Arm Cable Side Rs.

20 x 15
20 x 10
25 x 8 drop set to
15 x 5


DB Shrugs: weight is each dumbbell

50 x 20
80 x 12
90 x 8 drop set to
75 x 5


10 min. Cardio to finish it out.


Great workout today, I'm finally back to feeling 100% from that stupid chest flu, HELL YEAH!!

 

[OMEGA]

YAYA!

we need your presence lol

PS good # in th lifts, inline with EXACTLY what you need

 

[wwebound4life]

03-03-08
5:00 am

Legs-Abs


Leg Press:

180 x 20
450 x 12
540 x 12 drop set to
450 x 6


Seated Calf Rs.

45 x 20
45 x 20
45 x 20


Barbell Squats:

115 x 20
185 x 12
225 x 8 drop set to
205 x 4 My Quads were pumped & fried by this time!



Seated Calf Rs.

150 x 12
150 x 12
150 x 12
150 x 12


Standing One Leg Curls: weight is each leg

20 x 20
30 x 15
40 x 10


Leg Ext:

80 x 20
100 x 15
120 x 12

Abs Completed.

Nice session today, had trouble walking out of the gym, LOL!

 

[wwebound4life]

03-05-08
5:00 am

Chest-Arms


Hammer Strength Flat Bench Press: weight is each side

50 x 20
70 x 12
110 x 6 drop set to
80 x 6


Low Incline DB Press: weight is each dumbbell

40 x 20
60 x 12
90 x 7 drop set to
70 x 5


DB Flyes: weight is each dumbbell

35 x 20
50 x 12
55 x 8 drop set to
45 x 5

Cable Crossovers:

60 x 15
60 x 15


Barbell E-Z Curls:

40 x 20
60 x 12
90 x 6 drop set to
60 x 5

Straight Bar Pushdowns:

80 x 20
130 x 12
150 x 8 drop set to
130 x 7


1 Arm Preacher Curls: weight is each dumbbell

20 x 20
30 x 12
35 x 8 drop set to
25 x 5


1 Arm Pushdowns:

30 x 20
50 x 12
70 x 8 drop set to
50 x 5

Cable Curls:

70 x 15
70 x 15
70 x 15

This is by far my favorite training day. I love doing chest & arms together!

 

[wwebound4life]

Starting Week 11

03-16-08
Back-Delts-Traps


Front Pulldowns:

80 x 20
120 x 12
150 x 8 drop set to
130 x 4


Hammer Strength Rows: weight is each side

50 x 20
60 x 12
80 x 8 drop set to
60 x 5


1 Arm DB Rows: weight is each dumbbell

45 x 20
60 x 12
70 x 8 drop set to
60 x 5


Smith Front Press:

115 x 20
150 x 12
165 x 8 drop set to
145 x 7


1 Arm Cable side Raise:

20 x 15
20 x 10
25 x 8 drop set to
15 x 5


DB Shrugs: weight is each dumbbell

50 x 20
80 x 12
95 x 8 drop set to
75 x 6


Nice training session today, felt great!

 

[OMEGA]

03-05-08


This is by far my favorite training day. I love doing chest & arms together!

which day is the hardest for you?

and yes this is a good day

its one of the ways to get arms huge without over training them and annihilating them

 

[wwebound4life]

03-17-08
5:00am

Legs-Abs


Leg Press:

270 x 20
450 x 12
630 x 8 drop set to
450 x 7 MAJOR PUMPAGE!!


Seated Calf Raise:

45 x 20
45 x 21
45 x 22


Barbell Squats:

135 x 20
185 x 12
225 x 9 drop set to
205 x 5


Standing 1 leg Curls:

20 x 20
30 x 15
40 x 11


Leg Ext.

80 x 20
100 x 15
140 x 12


Seated Calf Rs.

150 x 12
150 x 12
150 x 12


Abs Completed....


Had trouble walking back to the locker room afterwords, LOL!

 

[wwebound4life]

which day is the hardest for you?

and yes this is a good day

its one of the ways to get arms huge without over training them and annihilating them

My hardest day is probably Leg day, since it takes ALOT of energy to get er dunn at 5:00 in the morning.

But its good though!

 

[OMEGA]

03-17-08


Had trouble walking back to the locker room afterwords, LOL!

lol

all your lifts are right in line with your size/ volume needs

good work my friend

A+ student

 

[wwebound4life]

04-08-08
5:00 AM

CHEST- ARMS


Hammer Flat Press: weight is each side

50 x 20
70 x 12
100 x 8 drop set to
90 x 5


Low Incline DB Press: weight is each dumbbell

40 x 20
65 x 12
90 x 7 drop set to
70 x 4


DB Flyes: weight is each dumbbell

35 x 20
50 x 12
had to stop flyes here, trying to get back into training took its tull.


Cable Crossovers:

80 x 15
80 x 10


Barbell E-Z Curls:

40 x 20
60 x 12
90 x 6 drop set to
60 x 5


Straight Bar Pushdowns:

100 x 20
130 x 12
150 x 8 drop set to
140 x 6


1 Arm Preacher Curls: weight is each dumbbell

20 x 20
30 x 12
40 x 8 drop set to
30 x 5

Seated Machine Tricep Ext. " I switched to these instead of doing one arm pushdowns. I felt stale & needed to do something new. Is this ok OMEGA??"

50 x 20
80 x 12
110 x 8 drop set to
100 x 5

Bent Over Barbell Curls: This exercise is TOTAL isolation to my biceps, These feel great, and MAN do they burn!! Basicly I just bend 90 degrees at the waist, & hold the olyimpic bar with my arms hanging down, and curl up using 100% bicep power & NOTHING else. BURN BURN BURN!!

45 x 15
45 x 15
45 x 11




I'm just now starting to get back to training and eating correctly. I have been really slacking the last couple of weeks because of some personal family & financial problems. It has really made me lose my focus, but I'm finally ready to get back to this program 100%!

I sure could feel what a couple weeks of slacking can do to your strength today, it sucks! I lost some of it, but I know it will come back quick.

I could use some motivating words Bro's & Gals!

& I'm dying to start my PHASE 3!! Hint Hint.....

 

[OMEGA]

for Arms I am very flexible as they are such small groups they are relatively easy to TAX.

 

[wwebound4life]

04-10-08
5:00 AM

BACK-TRAPS-DELTS


Front Pulldowns:

80 x 20
120 x 12
150 x 8 drop set to
130 x 4


Hammer Strength Rows: weight is each side

50 x 20
60 x 12
90 x 5 drop set to
70 x 5


1 Arm DB Rows: weight is each dumbbell

45 x 20
60 x 12
80 x 8 drop set to
70 x 4


Smith Front Press:

135 x 20
155 x 12
180 x 8 drop set to
160 x 5


1 arm Cable Side Rs:

20 x 15
20 x 10
30 x 7 drop set to
25 x 4


DB Shrugs: weight is each dumbbell

50 x 20
80 x 12
95 x 8 drop set to
75 x 5

 

[wwebound4life]

04-13-08

LEGS-ABS



Leg Press:

270 x 20
450 x 12
630 x 12 drop set to
540 x 5


Sitting Calf Rs:

90 x 20
90 x 20
90 x 20


Machine Hack Squats: I switched to these from regular barbell squats, & MAN, I can now REALLY " FEEL IT" in my quads!! I think doing regular squats I couldnt really feel it all that good. IS THIS AN OK SWITCH OMEGA??

90 x 20
180 x 12
180 x 12 drop set to
90 x 5


Standing 1 leg Curls:

20 x 20
30 x 12
40 x 12


Leg Ext:

100 x 20
120 x 12
140 x 12


Sitting Calf Rs:

150 x 12
150 x 12
150 x 12
150 x 12

ABS Completed....


Got a good one today, my legs were so pumped, I had to wobble out of the gym this morning, LOL!!

 

[OMEGA]

yes the HACK ARE A GOOD sub

be very strict on them though as they isolate the quads almost too much lol

 

[wwebound4life]

yes the HACK ARE A GOOD sub

be very strict on them though as they isolate the quads almost too much lol

Hell yeah Brother, these feel 1000% better on my quads then regular squats, Luv Em!

 

[wwebound4life]

End of week 1 on PHASE 3,

I started phase 3 at 235lbs. Weighed my self this morning, 230 1/2lbs!!! "I think it is such a big drop this week because I was slacking pretty bad on my diet for a few weeks before phase 3."

I am fucking LOVING phase 3!! I think the cardio & diet manipulation is REALLY helping this move along, not to mention LipoFlame!

Also I'll tell you what Omega, the bicep routine is the shit! My arms have NEVER felt more pumped and sore in my life!! Not even back in the day when I use to do 21's!

I'm well on my way to my goal of 210-215lbs by the end of June!

 

[sopac]

End of week 1 on PHASE 3,

I started phase 3 at 235lbs. Weighed my self this morning, 230 1/2lbs!!! "I think it is such a big drop this week because I was slacking pretty bad on my diet for a few weeks before phase 3."

I am fucking LOVING phase 3!! I think the cardio & diet manipulation is REALLY helping this move along, not to mention LipoFlame!

Also I'll tell you what Omega, the bicep routine is the shit! My arms have NEVER felt more pumped and sore in my life!! Not even back in the day when I use to do 21's!

I'm well on my way to my goal of 210-215lbs by the end of June!

Bro you are going to drop weight so quickly, how about the diet on cardio days? Pretty fun huh? LOL I'm a big fan of the bicep day myself

 

[wwebound4life]

Bro you are going to drop weight so quickly, how about the diet on cardio days? Pretty fun huh? LOL I'm a big fan of the bicep day myself

Hell yeah sopac, I LOVE the diet on cardio days!!