Starting Omega's program today 12/19/07

[SirDingo]

Here is the exercise he has laild out for most us to begin with;

DAY1

Chest:

Flat Press With Dumbells
( all about Peak contraction, try to finish the movement with both pecs Squeezed as if your doing a pose on stage, it indeed may take you several workout to harness this technique, BE patient! with your self and your body)

take a 1 minutes break Stretch after this exercise

Low Incline Dumbbell Press ( this is the "squats" for both your chest and Deltoids, respect this movement and it will treat you VERY well)

take a 1 minutes break Stretch after this exercise

Dumbell Flys ( never go past 40 pound DB's)
Key Tip: do 3/4th range of motion and really feel the Chest as Much
as possible and when reps get difficult actually SLOW the pace to
feel it even more.

ONE Shoulder Exercise ONLY !!
but this is what will make you Shoulders
Powerful.

6 Sets Military Presses to the Front. Do these So
strict that you have no choice but to use the front and side delts.

You should be fried after this and energized

TRICEPS:

5 sets of FRENCH Presses ( basically a barbell where you Isolate Tris)

DAY 2

Back:
bent Over Rows
Key Tip: FEEL all muscles contract as if you are posing you back muscle, feel them contract!

take a 1 minute break Stretch after this exercise

1 Arm Dumbell Rows
Key Tip: feel all muscles contract as if you are pulling the weight in, feel them contract! )

take a 2 minutes break Stretch after this exercise


TREAT this exercise ( 1 arm rows) as your STAPLE and respect it, IT ALL ABOUT FORM and feeling that massive contraction (center back)

it alone will be the "squats" for your back and biceps, that right BOTH back and Biceps.

Dumbbell Shrugs
Key Tip: This is all about the top of the movement, FEEL it squeeze.
Also do NOT go all the way down, just do the top 3/4th of the shrug movement as its all you need at this point. You already hit lower traps , and other assit muscle with the Rows and Pull downs.

Dumbell standing side laterals. ( Peak Contraction as top nice and slow)


Biceps:

Cambered Barbell Curls

Cambered Bar Reverse barbell Curls ( on this one just do 4 sets of 20 and dont go past 50 pounds)

10 minutes cardio or bag after workout.

DAY 3

LEGS

5 sets of Normal Squats
5 sets of Higher rep wide stance squats

finish with Crunches ( 5 sets of 25)



Day 4 OFF!

 

[OMEGA]

Sir D

I will be with you and all the others this Fri and Sat

 

[SirDingo]

Holy cow this 25reps 1st set is brutal Never did that much before in my life, and then 15reps 2nd set is still more than I have ever done.

I have been brainwashed into the lower rep heavy weight method is the only way to get bigger, which really didn't work for me, even though I would bust my balls trying super weights for my size and just do like 5-8reps.

So changing to this new method of 1x25, 1x15, 1x10, 1x7 and then 1xfailure is a complete mind warp for me to get used too, but I am very pumped up to try this, and I think Omega is the man to help me get the gains I have always wanted

Dumbbell Shrugs are new to me as well, they feel funny doing them, I read online the correct form, but this is a weird exercise to get used too

 

[SirDingo]

So to confirm once more please, the DAY1 Chest and DAY 2 Back days have every exercise listed in the sets/reps of 1x25, 1x15, 1x10, 1x7 and 1x failure ??

The only exercises NOT to do that would be the Black Swan listed legs stuff or anything else you mention like the reverse barbell curl of 4x20 ?? Nice number too 420 dude

 

[SirDingo]

Just did my Chest DAY, and man Omega are ya trying to kill me

Doing high reps/lower weight seems much tougher than low reps/heavy ??

I can't even do the 25reps 1st set, only 20 right now, I don't have the lifting endurance yet. This is a brutal workout I admit

I am going very very light weight compared to normal, due to never doing such high reps don't want to hurt myself, but I feel like a puss with these wimpy weights I am pushing now, but it burns more than ever in a good way.

How long does it take to get used to this set/rep range and pushing good weights ?? A few weeks or so I would imagine ??

 

[OMEGA]

takes about 2.5-3.5 weeks to full adapt getting used to it mentally and physiologically

right now you are over riding the way your Central Nervous system is used to functioning an forcing it to work BETTER.

Also this way of training will get your MIND much more disciplined because you are the one that is in controll

 

[OMEGA]

edit your leg workout:


LEGS

5 sets of Normal Squats
5 Sets Stiff Leg Deadlifts
5 sets of Higher rep wide stance squats ( ONLY the 3/4ths Mid range) so it almost like a Brutal series of half squats


finish with Crunches ( 5 sets of 25)

 

[OMEGA]

 

[SirDingo]

Finally getting my new home gym delivered tomorrow Friday, which will allow me to do the Squats, Leg Curls, and Lat Tower exercises
http://www.epinions.com/reviews/Powertec_Leverage_System_Home_Gym/_redir_att__~1

 

[OMEGA]

awsome

 

[SirDingo]

awsome

So for my routine do you plan to change anything a little that my Gym now offers ?? I can now do Lat Tower, Leg Curls, finally the squats

 

[OMEGA]

yes of course

after it is delivered and its set up inform me on how smooth it is, and what you like and dont like

then I will adjust things for you

 

[SirDingo]

Did my first workout on the new home gym I have to say I really like it, did the Bench press and it is very smooth like free weights, not at all machine feeling. And it was perfect for Military Press, felt butter smooth forced good form so I don't injure myself.

Nice thing is how much this thing is like a Transformer, the bench can be flat, decline, incline, all the way upright for PushPress. Then the bench can be swiveled away to allow for squats with a bar that attaches to the bench press. Has a Lat Tower, and then Leg Curls too.

Here is a video of it in action and different setups;
http://www.powertecfitness.com/workbench_lev_gymw.htm

So for my routine now that I have a Lat Tower what should I change ?? The LT is for Back days I believe ?? So should I take something out and add Lat Tower routine ??

Thanks

 

[needtogetaas]

Nice to have another on board. Its working for many people. I am just here for advice on recipes,food ideas as I am a top chef. Omega and I love working together.

 

[OMEGA]

we look forward to your book on Bodybuilding Recipes'
i love what I have seen

 

[needtogetaas]

we look forward to your book on Bodybuilding Recipes'
i love what I have seen

Ya I saw you checking out my thread today. when people stubble on that thread there eyes pop at some of the stuff I come up with. Along with the other threads and post in the muscle food forum. Training and diet are key. These guys are getting all from your program And I am all to happy to lend a hand.

omega has the passion I have when it comes to helping people guys. Your lucky to be a part of his program. I know he puts his heart into it just like I do with all I do.

 

[OMEGA]

And it was perfect for Military Press, felt butter smooth forced good form so I don't injure myself.

Here is a video of it in action and different setups;
http://www.powertecfitness.com/workbench_lev_gymw.htm

So for my routine now that I have a Lat Tower what should I change ?? The LT is for Back days I believe ?? So should I take something out and add Lat Tower routine ??

Thanks

hi

~Lat tower means you don't have to do the bent rows.

~ Butter on the Smith Military BINGO
your delts can and will get huge . and developed by it. its why i laugh in the weight forum at those who refuse to use it.

 

[SirDingo]

Did my CHEST day, and for the first time was able to do the Tricep Press Downs with mini bar attachment, never did those before not having the equipment until now

But man, I can feel the tricep's ripping out after doing that exercise, can see a few weeks of those will build up the arms to be thicker, plus the other BACK day exercise like reverse grip bar curls

Right after I finish I have a routine, of drinking the 7grams of Creapure, then look in the mirror, and then make my ONs Whey protein shake, and I swear after just two weeks of doing this program I really see some minor changes in my body, the shoulders are finally starting to get rounder with bigger muscle, and the upper arms are finally slowly but surely looking like they will start filling out getting bigger, which is what I really want

Is it possible of just doing this program a little over two weeks to already really see a small change already, or am I just making it up thinking I am only

 

[sopac]

That home gym is sweet man...

 

[OMEGA]

Is it possible of just doing this program a little over two weeks to already really see a small change already, or am I just making it up thinking I am only

oh yes,
this is a super synthesis of ideas and method in practice. therefor its the equivalent of warp technology relative to rocket technology

 

[SirDingo]

That home gym is sweet man...

Thanks I like it much more than I expected, high quality, is a Transformer can do just about any exercise, and is safe, weights won't crash down on me, so I can push myself harder, but with the Omega program I am not pushing ball busting weight like I was in the 5x5 routine,

And with just less than three weeks with Omega I can say I really see changes already even though I am pushing much less weight than before, could not really say that after three months of the 5x5 that had me killing myself on heavy weights, and hurting my joints.

I should be ready for Phase2 the first week of February, by then I will have done the basic program for six weeks

 

[OMEGA]

hello>?

 

[SirDingo]

hello>?

Hello, I am still here, should I create a new thread now that I am in the Group 2A ?? Bascially starting again officially this week ??

Tonight Tuesday I have LEGS day, tomorrow Wednesday is CHEST day for me. My routine is this;

Monday = Off
Tuesday = LEGS
Wednesday = Chest
Thursday = Back
Friday = Legs
Saturday = Off
Sunday = rotate either Chest/Back

Is that ok ??