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Starting The Omega Project 1/7/08

sopac

sopac

New member
So I would like to start sooner but I just quit my gym not too long ago (ballys=lame), but I joined a new one and I will be going starting next week. I have a small home gym which I have been trying out the routines and I have been sore all week. I cannot wait to get into the gym. I'm looking forward to Legs the most. Oh yeah I'm 6'1 205 not really too sure on my bf but my waist is 34. I've started the "blue collar" diet, I must say its fairly easy to follow but man I am hungry. I'll get some pics up here soon.

I cannot wait to start this program and share all of my progress with you guys! :)
 
Welcome...no worries..you will make great progress like everyone here if you just follow what omega gives you to do...I just started and can tell that my changes will be dramatic
 
needtogetaas said:
welcome to the project bro.
Click to expand...

Hey man, Ive been meaning to ask you for some recipes! Kind of getting bored of the same old....oh yeah damn your squad in winning tonight.
 
1tight_tl said:
Welcome...no worries..you will make great progress like everyone here if you just follow what omega gives you to do...I just started and can tell that my changes will be dramatic
Click to expand...


:wavey: I'm definitely looking forward to everyone elses progress also.
 
I'm sooooooo excited I get to finally go to the gym I switched to tonight!
I cant wait to start logging. :D
 
sopac said:
Hey man, Ive been meaning to ask you for some recipes! Kind of getting bored of the same old....oh yeah damn your squad in winning tonight.
Click to expand...
pats kicking some ass this year tee hee


ask away bro its what I am here for. Keep it to the food threads omega has going here though. I don't want to clutter up his board. :)
 
Sweet I'm officially logging today. I'm kind of dissapointed with myself, I realized that I have been lifting with terrible form for the past year. :( but......thats what I'm here for. :)

I actually started the program on wednesday but didn't write it down until today.

Diet for today was:

7:00am Two sunny side up eggs, 4 egg whites and 2 pieces of whole wheat toast.
Followed with some Amp02 8 to be exact.

Hit the gym by 8:00am and finished by 9:15am
Took Kre-alkalyn and gatorade by 9:20am

Drank my post workout shake around 10:00, somewhere around 60-65 grams

11:00am Double meat roast beef and roast turkery on whole wheat with baby spinach leaves, tomatoes, and brown mustard on top. Took my last 3 lipoflame 15 minutes after that :(

4:00pm A salad (romaine) with tomatoes, 2 grilled chicken breasts with evoo +vinegar.

I'm not gonna lie I cracked about an hour ago and had a spoonful of peanut butter. I couldnt help it my stomach was rumbling.

I plan on drinking another shake before I go to bed, I really need to get some casien.

Onto the workout log:
DAY3

Smith Bench
weight on each side
Set 4 - 60 for 7 reps
Drop Set - 35 for 6 reps I believe I dropped too much weight

DB Incline
Set 4 - 40s for 7
Drop Set - 30s for 4

DB Flys (I'm planning on switching to cable flys when I learn how to do them the proper way)
Set 4 - 40s for 6
Drop Set - 30s for 4

Shoulder Press ( Some extremely fat "powerlifter" was using the smith machine damnit)
Set 4 - 70lbs for 7
Drop Set - 50lbs for 4
Drop Set - 30lbs for 5

Tricep Pushdown
Set 4 - 110lbs for 6 (I dont know if this the correct lbs, some of these machines dont go by that)
Drop Set - 80lbs for 8

:( I forgot about One Arm Pushdowns :( I won't next time :)

Well I felt really weak because of the weight that I was putting up, but I feel my form was excellent. I need to focus more on "feeling it"

I did about 15 minutes of cardio on the treadmill at a decent speed.

Oh yeah my WHOLE body is sore from these past few days.
 
awesome!

when your doing this form the way we do it there will be a day or a moment where the intensity you will generate will be far Higher then those that use loose form

and you will KNOW it and feel it


and all of it is UNDER your control and goes right into the muscle for an adaptive response

the is form brought up my tris back, and calves when they never responded before
 
Damn that steeler loss went straight through my heart :( I'll be hitting the gym hard in the morning.
 
I was a bit lazy this morning. I planned on hitting the gym at 8:30, but I didn't make it there until 12:30.

Leg Press (I felt like I could of gone heavier)
on each side
Set 4 - 225 for 7
Drop Set - 135 for 12

Smith Squat
on each side
Set 4 - 80 for 7
Drop Set - 60 for 10

Seated Calf Raise (I like to do my sets every 20 seconds for calves)
Set 3 - 190 for 12 (I could of gone a lot of heavier on this, I LOVE my calves)

After this I felt like I was going to vomit big time. I believe the intensity of the workout combinedwith 8 amp02s was way too much. Unfortunately I didn't complete my ab routine. I love amp02 for upper body but it seems to be too much for legs. I guess I could lower the dose or just not use it on leg day. As of now I like working out my legs the most out of any other day, even though I have a hard time driving my car afterwards, my clutch sucks.
 
Today phucking rocked!!

Pull Down
I dont believe this is in actual lbs

Set 4 - 145 for 7
Drop Set - 95 for 12 (should of kept a little more weight on but i did these slowly)

One Arm Hammer Rows

Set 4 - 65 for 7 (Could of used more weight but instead I focused on form and moving slowly)
Drop Set - 55 for 12 (same as 4th set for weight)

DB Shrugs

Set 4 - 70s for 7 phucking awesome
Drop Set - 55s 10 woooooooooooooooo :) ( traps were rocked after this point)

DB Side Laterals

Set 4 - 30s for 7 (nice and slow)
Drop Set - 17.5s for 10

Cambered Curls
on each side

Set 4 - 40 for 7
Drop Set - 30 for 9

Reverse Cambered Curls
on each side
10 for 20 - 4 sets (I have problems keeping grip with this one.)

15 minutes of cardio on the treadmill

I thought I liked leg day the best, but this routine flows very nicely. My blood was flowing like crazy. What a pump! :evil:
 
I lifted late tonight....I'm a fan of either early morning or late so this was cool.
Oh yeah I forgot my notebook today so I had to guess my weight, I didnt do too bad.

Hammer Strength Flat
weight on each side
Set 4 - 60 for 7
Drop Set - 45 for 10

DB Incline
Set 4 - 40s for 7
Drop Set - 30s for 4

DB Flys
Set 4 - 40s for 7
Drop Set - 30s for 3

I'm getting good at flexing my chest with these workouts.

Front Military Hammer Strength (This was weird its close grip, I think I'd rather use the shoulder press hammer strength)
weight on each side

Set 4 - 35 for 7
Drop Set - 25 for 5 ( I forgot about the second drop set :( )
A bunch of dude were looking at me really weird because I was having such an intense workout on this with such light weight haha...made me giggle

Tricep Pushdown
not sure if weight is in LBs
Set 4 - 120 for 7
Drop Set - 80 for 7 (dropped too much weight)

One Arm Pushdown
Set 4 - 35 for (could of used more weight)
Drop Set - 30 for 6

12 minutes of cardio

All in all a decent workout, I had a good pump going. Leg day tomorrow :D
 
sopac said:
:( )
A bunch of dude were looking at me really weird because I was having such an intense workout on this with such light weight haha...made me giggle
Click to expand...


I get that all th time yet my traps and shoulder width and larger then ANYONES in my gym

F them :)
 
Another leg day :)

Leg Press
weight on each side
Set 4 - 170 for 12 (I might even drop some more weight and just do these slower.)
Drop Set - 135 for 9

Smith Squat
weight on each side
Set 4 - 35 for 12 (I dropped weight from last time, got more of a workout with this weight.)
Drop Set - 25 for 9

Seated Calf Raise
4 sets of 180 for 15,14,14,15 (Whats the max weight for calves OMEGA?)

Abs Completed :)
 
This was actually for last night...today was my off day

Pulldown
Set 4 - 132 for 7
Drop Set - 95 for 6

One Arm Hammer Rows
Set 4 - 70 for 7 (can go heavier, but instead went nice and slow)
Drop Set - 50 for 10

DB Shrugs
Set 4 - 70s for 7
Drop Set - 55s for 8

DB Side Laterals
Set 4 - 30s for 7
Drop Set -25 for 7

Cambered Curls
on each side
Set 4 - 35 for 7 (I dropped the weight from last session, went slower this time.)
Drop Set - 30 for 4

Reverse Cambered
on each side
10 for 4 sets of 20 (I lose grip a little on this one)


I didnt have time for cardio last night and unfortunatly I went out drinking. It sucks alcohol works against you. :( I rested all day today and now I'm ready for the gym tomorrow. :)
 
drinks really do slow you down

the more fine tuned you become the more impact it will have, kinda sucks lol:)
 
Hammer Strength Flat
weight on each side
Set 4 - 60 for 7
Drop Set - 45 for 10

DB Incline
Set 4 - 45s for 7
Drop Set - 35s for 8

DB Fly
Set 4 - 45s for 7
Drop Set - 35 for 4

Hammer Shoulder Press
weight on each side (Its not real lbs)
Set 4 - 80 for 7
Drop Set - 60 for 6
Drop Set - 40 for 4

Tricep Pushdown
Set 4 - 120 for 7
Drop Set - 80 for 9

One Arm Pushdown
Set 4 - 40 for 7
Drop Set - 30 for 7

15 minutes cardio completed

Today was a pretty good lifting session. I feel I need to move up the weight a little. Today should of a been a little more intense. The gym was crowded so I was in the gym a lot longer than I should have been.

Tomorrow is Leg Day :)
 
Hey Omega, Ive been experiencing this tingling sensation on the left side of my mid back. I'm curious to what this is, whether its a pinched nerve or something. Got any ideas on what it could be? It doesnt hurt it just kind of feels funny.
 
I believe this was the most intense session I've had so far.

Leg Press
on each side
Set 4 - 170 for 12
Drop Set - 125 for 8

Smith Squat
on each side
Set 4 - 40 for 12
Drop Set - 30 for 7

Sitting Calf Raise
4 Sets of 115 for 15,15,15,15
I dropped the weight 65 pounds from last time, I had a good work out from this but I need to go a little heavier. My calves seem to be pretty strong. I'm still going to work on intensity, I just feel the weight needs to be a little higher I could of done a lot more than 15 reps.

Abs Completed
 
sopac said:
I feel great and I've lost 4 pounds :D
Click to expand...


in the beginning you may get some new growing pains:)

fear not, its your body getting stronger and because of the elite nature of the program, things will work them selves out on their own.
 
Pulldowns
Set 4 - 145 for 8
Drop Set - 107 for 4

One Arm Hammer Rows
Set 4 - 70 for 8
Drop Set - 55 for 10

DB Shrugs
Set 4 - 70s for 8
Drop Set - 55s for 10

DB Side Laterals
Set 3 - 35s for 8
Drop Set - 25s for 6

Cambered Curls
on each side
Set 3 - 32.5 for 8 (I went really slow on these, felt good.)
Drop Set - 25 for 4

Reverse Cambered
on each side
10 for 4 sets of 20

I've noticed that the better I get at each exercise I drop wait and others I raise. Good Day at the gym, unfortunately I didn't get to do my cardio. I had a chiropractor appointment.
 
Man I've been fighting food cravings lately, cookies, muffins, (carbsssssss and sweets).
It's driving me insane but I've been going strong. I try to eat fruit when this happenes but it doesnt fix the craving :( .
 
sopac said:
Man I've been fighting food cravings lately, cookies, muffins, (carbsssssss and sweets).
It's driving me insane but I've been going strong. I try to eat fruit when this happenes but it doesnt fix the craving :( .
Click to expand...

I kind of felt the same way earlier, but it's been lessening with time. It's like you're a junkie and you need your fix. :evil:
 
fruit with a ton of water WILL fix the craving:)

I get them at night before bed and post workout

after you consumer the fruit and h20 give it a good 10-15 min to hit the blood stream
 
OMEGA said:
fruit with a ton of water WILL fix the craving:)

I get them at night before bed and post workout

after you consumer the fruit and h20 give it a good 10-15 min to hit the blood stream
Click to expand...

Haha I'll try that, like trips said i do feel like a crack head with food. Also when I have my night lifting sessions whats the latest I can have milk with my shake? I got new whey and it tastes like crap but with milk it tastes like nesquik.
 
I'm extremely tired today, I think I have a sleeping problem. I constantly wake up at night, theres gotta be a way to fix this without meds. :( Off to the gym......
 
Hammer Strength Flat
on each side
Set 4 - 65 for 8
Drop Set - 45 for 10

DB Incline
Set 4 - 50s for 7
Drop Set - 40s for 3

DB Flys
Set 3 - 45s for 8
Drop Set - 35s for 6

Shoulder Press (all the good machines were taken :( )
Set 3 - 90 for 8
Drop Set - 70 for 6
Drop Set - 50 for 5

Tricep Pushdowns
Set 3 - 130 for 8
Drop Set - 90 for 8

One Arm Pushdowns
Set 3 - 45 for 8
Drop Set - 35 for 8

Cardio Completed

I had a good session today, but I wish I could have used a better machine for shoulders. I have energy now from the workout hopefully it lasts the rest of the day. Off to work.....
 
your doing great

do not worry if some day flow more then others, its like that some times

for example some days I can do legs all day where others I can barely finish the squats

the key is to pay attention when things are great and why, and also tough out the bad days for mind power

as far as sleep:

Hot milk and Melatonon knock me out
 
OMEGA said:
your doing great

do not worry if some day flow more then others, its like that some times

for example some days I can do legs all day where others I can barely finish the squats

the key is to pay attention when things are great and why, and also tough out the bad days for mind power

as far as sleep:

Hot milk and Melatonon knock me out
Click to expand...

Bro I can feel and see myself changing, I cannot wait to see myself and the progress that I have made around this time next month. Leg day tomorrow :D
 
Leg Press
on each side
Set 4 - 180 for 12
Drop Set - 135 for 10

Smith Squat
on each side
Set 4 - 40 for 12
Drop Set - 30 for 8

Sitting Calf Raise
4 Sets of 115 for 15

Cardio Completed

No one in the gym tonight. :) Things are coming along pretty well for myself.
 
Back in action!

Hammer Strength Flat
on each side
Set 4 - 70 for 8
Drop Set - 50 for 9

DB Incline
Set 4 - 50s for 6 (I'm dropping the weight down next time.)
Drop Set - 35s for 3

DB Flys
Set 4 - 45s for 8
Drop Set - 35s for 6

Hammer Strength Shoulder Press
on each side
Set 3 - 50 for 8
Drop Set - 40 for 5
Drop Set - 35 for 3 (I should of dropped more weight but it would of taken too long.)

Tricep Pushdown
Set 4 - 130 for 8
Drop Set - 90 for 8

One Arm Pushdown
Set 3 - 40 for 8
Drop Set - 30 for 10

Not bad after my lazy weekend. :) I'm feeling pretty good, unfortunately I feel vulnerable to sickness right now. Everyone around has been sick off and on. My immune system has been a warrior, hopefully it keeps it up. Actually now that I think about it I do have a slight sore throat and head cold :( .
 
Leg Press
on each side
Set 4 - 4 plates for 12
Drop Set - 3 plates for 12

Smith Squat
on each side
Set 4 - 45 for 12 (I don't understand why I'm so weak with squats and not with leg pressing.)
Drop Set - 35 for 6

Calf Raise
4 sets of 115 for 15

I'm never workin legs late at night again, I figured no one would be there but there were a lot of dudes bullshitting around by the squat racks forever.

Abs Completed



Today was a decent day with the exception of feeling under the weather.
Pulldowns
Set 4 - 145 for 8
Drop Set - 107 for 7

Hammer Rows
Set 4 - 70 for 8 (I could of used more weight but went slow, I'll change the weight next time.)
Drop Set - 50 for 12

DB Shrugs
Set 4 - 75s for 8
Drop Set - 60s for 6

DB Laterals
Set 3 - 35 for 8
Drop Set - 25 for 6

Cambered Curls
on each side
Set 4 - 35 for 8
Drop Set - 25 for 8

Cardio Completed

I'm definitely feeling sick, if I don't feel better by tomorrow I'm gonna miss the gym tomorrow :(
 
Damn I've been sick for the past few days, I'll be back at it tomorrow. Omega I missed chest day on friday. Should I do chest tomorrow or start over with legs? Also I sent ya a pm a few days ago about my diet, I'm hoping you can help me out with that.
 
resend pm boss, sorry

also start yes with the last body parts you missed and go very light till your better!

:)
 
DB Incline
Set 4 - 50s for 8
Drop Set - 35s for 6

DB Flys
Set 3 - 50s for 7
Drop Set - 35s for 3

Hammer Shoulder Press
on each side
Set 3 - 55 for 8
Drop Set - 45 for 3
Drop Set - 35 for 3

Tricep Pushdown
Set 4 - 130 for 8
Drop Set - 100 for 12

Cardio Completed

I still have a mild cold but it didn't effect me at the gym.
 
Well, yesterday I had a pretty good workout. Today is a different story, I thought I got over being sick. I guess I should have waited to go to the gym. Now I feel even more sick than I did before, it feels like the flu. Man I just want to hit the gym hard and I can't this really blows..... I guess I'm just gonna have to wait it out, so far I've been continuing my diet hopefully I can keep it that way. :( :( :( :(
 
Back in the gym today, seems I'm kicking this cold to the curb. Just a little congested.

Leg Press
on each side
Set 4 - 4 plates for 12
Drop Set - 3 plates for 6

Smith Squat
on each side
Set 4 - 45 for 12
Drop Set - 35 for 6
(I don't get why I'm so much weaker with squats, I can power through the leg press but the squats are a different story.)

Calf Raise
4 Sets of 115 for 15

Abs completed
 
Yesterday
1 Arm Hammer Rows
75 - 8
55 - 8

DB Shrugs
75s - 8
55s - 10

Cambered Curls
on each side
35 - 8
25 - 7

After I did reverse cambered my wrist wasnt feeling too good, this exercise has always been pretty harsh on my wrist.

Today
DB Incline
55s - 8
35s - 5

Shoulder Hammer Press
on each side
55 - 8
40 - 8
30 - 5

Tricep Pressdowns ( I was really fighting for these reps.)
140 - 8
110 - 9

CARDIO COMPLETED!!!!
 
Leg Press
on each side
4 plates - 12 (I was thinking about moving up the weight but I figure this is good for me, for now.)
3 plates - 10

Smith Squat
on each side
50 - 12
35 - 9

Calf Raise
4 sets for 115 - 15x4

The owner was closing the gym early tonight and took away the olympic bars. :( Which means no SLDLs so I did some hyp exts, everything else completed.

I'm really looking forward to PHASE 2, I think I might start a few days later considering I was sick for a few days.
 
1 Arm Hammer
80 - 8 ( Nice intensity with these)
55 - 8

DB Shrugs (I need straps!)
80s - 8
60s - 10

Cambered Curls
35 - 8 (I cheated on the last two reps, probably going to lower weight)
I dont know why I cant up the weight in bis right now, but my intensity is amazing with the curls.
25 - 6

BLAHH I didnt get to do my cardio because the gym was closing, I might just have to double my cardio after chest tomorrow.
 
DB Incline
55s - 8
35s - 6

Hammer Press (The regular hammer press was in use so I just used this one.)
on each side (not lbs)
90 - 8
70 - 3
50 - 4

Tricep Pressdown
140 - 8
110 - 11

Good day today, no distractions and I was pumped up.

Cardio Completed

Nice I'm a month into the project. :) :)
 
Just got back from being out of town, Man I wish I wouldnt have missed those days in the gym. I'll be back at it tomorrow! I'm very eager to start PHASE 2. :)
 
I know I haven't posted in a while on my log, I'll be starting PHASE 2 tomorrow and will definitely continue to log. I cannot wait to hit the gym.
 
Woooooooooo Phase 2

Hammer Flat
85 - 10 mw
65 - 5
DB Incline
60s - 6 I hard time with these
40s - 3
Hammer Flys
on each side
30 - 8
20 - 6
Hammer Front Military
on each side
55 - 7
35 - 4
20 - 6
1 Arm Lat Raise
30 - 8
20 - 7
DB Shrugs
85s - 10
65s - 8
Tricep Pressdowns
150 - 10
120 - 7
1 Arm Pressdowns
45 - 10
35 - 8

I felt good in the gym today, I'm glad to be starting Phase 2. I know I'm going to make some great gains from this.
 
This is yesterdays workout.

Pulldowns
150 - 8 this might actually be to much weight my form wasnt the best
105 - 10
1 Arm Hammer Rows
90 - 10 I felt really good doing these.
70 - 7
Bent Barbell Rows
I did 4 sets of these, I'll do our normal scheme next time.
on each side
35 - 10
Cambered Curls
on each side
35 - 8 I couldnt move up in weight with this exercise, the back workout had already beat me up pretty good. :)
25 - 5
1 Arm Preachers
I also did 4 sets of these, I'll be switching to the normal scheme.
25 - 10
Reverse Cambered
on each side
4 sets
15 - 15

It was a really could workout, My arms and back are definitely sore today! I need to work my triceps like I did my biceps yesterday. Today is leg day, I'm looking forward to adding in a few exercises.
 
I havent been able to post much lately, work sucks...... Its taking up everything. I should be back to normal tomorrow. Hey Omega I sent you a pm.
 
Hey Omega, I'm getting ready to go to the gym and I was wondering. Should I still be doing my 15 minutes of cardio after my lifting sessions? Or should it just be the one day a week at 30 minutes?
 
I've been working doubles lately at work so I havent been able to go to the gym as much. My last leg session was at home I was able to do everything except for the leg press. On days like these how can I substitute for leg press. Should I double up on squats?

Leg Ext.
35 - 20
45 - 15 mw
60 - 18 mw
Squat
on each side
60 - 12
45 - 10
Calf Raise
4 sets of 115 - 15 I havent moved up in weight with these and I dont really need to. I still get a great workout everytime.
Leg Curls
35 - 20
40 - 15mw
60 - 15mw
Everything else completed also....
Is it best to do extenstions after squats and curls after SLDLs?


Just opened a new jug of protein and just started taking lipoflame again. :D
I had a good workout tonight, with the exception that my lifts went down.

Hammer Flat
90 - 7
65- 6
DB Incline
60s - 5 I either need to drop weight on these or drop weight on the flat press.
35s - 4
Hammer Flys
30 - 6
20 - 7
Hammer Military
50 - 7 Previous workouts really fried me already
40 - 4
30 - 3 FRIED!!!
1 Arm Cable Lat Raise
35 - 7
25 - 6
DB Shrugs
90 - 12
70 - 8
Tricep Pressdowns
150 - 11
120 - 8
1 Arm Pressdown
35 - 13
25 - 8

I have a hard time "cheating" on the flat presses and incline.

Cardio Completed
 
heyyyyy past few days
30 mins cardio


1 Arm Rows
90 - 9
70 - 10

Cambered Curls
35 - 8 Honestly I havent really moved from this weight but I think its because of the weight I'm pulling from the rows.
25 - 6

Everything else prescribed
DB Preachers have been rocking my biceps I love it. Just gotta get my triceps to catch up they are definitely lacking. Oh yeah I had a niacin flush that day it was funny because I hit the bike for cardio man I had a hardcore 15 minutes I was sweating my ass off. Gotta love lipoflame

Leg Press
on each side
4+35 - 12
3 - 14

Smith Squat
60 - 12
45 - 7

Calf Raise
4 sets of 115 - 15

Everything else prescribed, leg day is a long day........On another note my left wrist sucks. For some reason when I perform flat bench I put too much stress on my left wrist. I need to focus on perfect form with that wrist. Oh yeah reverse cambered doesnt feel too good either but I'll get through it.
 
Past few days

Hammer Flat
on each side
90 - 8 I might lower this 5 lbs for more reps
65 - 4
DB Incline
55s - 8
30s - 4
Hammer Flys
30 - 8
20 - 6
Hammer Shoulder Press
on each side
55 - 7
40 - 5
30 - 3
Side Lat Cable Raise
30 - 8
20 - 6
DB Shrugs
90 - 13
70 - 10
Tricep Pressdowns
150 - 11
120 - 8
1 Arm Pressdowns
40 - 12
30 - 10


Pulldowns
150 - 7
120 - 5
1 Arm Hammer Rows
90 - 10
70 - 8
Bent Barbell Rows
on each side
35 - 7
25 - 5
Cambered Curls
30 - 8
20 - 6
DB Preacher
27.5s - 8
20 - 8
Reverse Cambered
on each side
15 - 4 sets of 15


Leg Press
on each side
4 - 13 might raise the weight
3 - 12
Calf Raise
90 - 4 sets of 20
Smith Squat
70 - 10
55 - 7
Calf Raise
115 - 4 sets of 20

Everything else completed
 
I love coming home from the vitamin store with new supps. I just got some glutamine complex,animal pak thanks to self inflicted and Xtend!!! I didnt know my store sold the xtend. :D I hope watermelon is good.
 
Hey Omega I was reading over a thread about cardio and when to eat after. How should I take my supps on that 30 minute cardio day? Anything besides lipoflame before cardio and what should i be taking after?
 
Yes have xtend before Cardio as well

and have one solid Protien shake post cardio 30-60 minutes after and
and one serving of creatine or RawMCC
 
I just took my first dosage of xtend......it smells good and tastes good on my finger but I didn't enjoy drinking it. :( Oh well if it works I dont care... I've got a long leg workout ahead I'll be logging later tonight.
 
sopac said:
I just took my first dosage of xtend......it smells good and tastes good on my finger but I didn't enjoy drinking it. :( Oh well if it works I dont care... I've got a long leg workout ahead I'll be logging later tonight.
Click to expand...

I don't enjoy the xtend that much either but you kind of get used to it. I find that I end up drinking a lot of water to get it all down.
 
So far I've found the green apple to be really good and refreshing. The Lemon and Orange flavors are way too sour, but I chug it down anyways.
 
I havent logged in a while....I didnt get a chance to write down last week.

Hammer Flat
85 - 11
70 - 4
DB Incline
55s - 9
35s - 4
Hammer Flys
30 - 8
20 - 7
Hammer Press (I was pretty weak with these I guess I burned myself out with the extra reps for chest.)
50 - 8
35 - 4
25 - 3
1 Arm Side Cable Raise
30 - 10
20 - 7
DB Shrugs
90s - 12 (Probably gonna move up in weight I just got some straps so I'll be able to.)
70s - 8
Tricep Pressdowns
150 - 10
120 - 8
1 Arm Pressdowns
45 - 10
35 - 10

I'm definitely growing :D

I'll be doing back and bi's tonight
 
Good lifting session, could of been better it was crowded though.

Pulldowns
150 - 8
120 - 8
1 Arm Hammer Rows
95 - 10
80 - 6
Bent BB Rows
on each side
35 - 9
25 - 6
Cambered Curls
on each side
30 - 9
20 - 8
1 Arm Preacher
27.5s - 10
20 - 10

Everything else completed

I'm really starting to notice a change in my body everyday. My upper body is coming along nicely. Also my legs are looking great, I just need to drop some damn fat!!!! I've been wanting to go shopping for new jeans and T-shirts. I swear everytime I put on a shirt its gets tighter everyday. My jeans that are considered "baggy" are tight in the thighs, I dont want to have to wear thugs pants hah.
 
YAY:)

dont worry the leg days and cardio day will be enough just make sure you eat clean

also phase 3 will strip it all away and some, so just focus on your lifting and eating clean
 
OMEGA said:
YAY:)

dont worry the leg days and cardio day will be enough just make sure you eat clean

also phase 3 will strip it all away and some, so just focus on your lifting and eating clean
Click to expand...


Speaking of leg day I just had a badass workout. :) I was sweating my ass off.

Leg Press
on each side
5 - 12
4 - 10
Smith Squat
on each side
70 - 12
55 - 6
Heavy Calf Raise
125 4 sets 15 I might have to drop some weight my calves were cramping.

Everything else completed!!!!!!
 
yeah with calves i def pay attention to how it feels

the days i am sure i am not cramping I go for it, the days I do i ease off and just do higher reps

a nuanced tip ;)
 
Good day today with the exception of some guy hogging the hammer strength machines.

Flat Hammer
on each side
85 - 10
70 - 5
DB Incline
55s - 10
35s - 6
Hammer Flys
on each side
30 - 10
20 - 8
Hammer Press
50 - 8
35 - 5
25 - 4
Side Cable Raise
35 - 8
20 - 6
DB Shrugs
100s - 8 I think Im going to drop down to 95s I cant squeeze well enough yet.
75s - 8
Tricep Pressdowns
150 - 11
120 - 10
1 Arm Pressdowns
50 - 10
35 - 8

I don't feel like my triceps are getting a great workout anymore.....I always want to do two drop sets with triceps. I'm going to add more weight next time. They are getting pumped up and everything but I just dont feel the burn like I was before. On a better note my delts are getting rocked, they are definitely growing. Any advice on preventing stretch marks? Theres little red dots on my upper chest by my shoulders. Last time I had those dots on my biceps they turned into stretch marks :( . I guess its a good thing because that means I'm gaining pretty quickly but I'd prefer not to have them.
 
Well I attempted to take pictures but I failed. Apparently its not easy to take body shots of yourself so all I have is a terrible calf pic and a front pic. I'm gonna have to get someone to take them for me. I wish my computer wouldnt of crashed 2 months ago, it had my starting pictures on there. I'm really proud of my progress so far and I want to share it with you guys. I believe I have some pics from last month I'll have to find them.

http://tinypic.com/view.php?pic=34otr0z&s=3

http://tinypic.com/view.php?pic=2mo8aah&s=3
My calves are looking phucking awesome too bad you cant tell in the pic.
 
awesome but I need better lighting!!!!!!!

i do like the cuts i see though and shape!@

now that your extra pretty and buff
go to you local bar and buy a girl a drink and tell her you need her to
come home with you so you can have here "help you" take pictures
and also that you might give hugs and kisses too as a reward for this help

actually use that line it will work lol
 
OMEGA said:
awesome but I need better lighting!!!!!!!

i do like the cuts i see though and shape!@

now that your extra pretty and buff
go to you local bar and buy a girl a drink and tell her you need her to
come home with you so you can have here "help you" take pictures
and also that you might give hugs and kisses too as a reward for this help

actually use that line it will work lol
Click to expand...

Haha thanks for the tip/pickup line, I didnt know that came with the Omega Project :D. I've been attracting older women lately kind of weird. (must be the omega project) I'm 22 and all the women are usually in their 30s. You can use that for line for all skeptics haha!!!! Anyways I'll get you some better pics soon.
 
I havent logged in a while, I ran out of pages in my log book so I need to get a new one. I've been a little lazy with logging but have not been lazy in the gym. It seems my lifts are going up and down but my workouts are becoming more intense regardless.

Hammer Flat
on each side
85 - 8
70 - 6
DB Incline
55s - 8
45s - 5
Hammer Flys
on each side
30 - 8
20 - 5
Hammer Press
on each side
50 - 8
40 - 6
30 - 4
1 Arm Cable Raise
30 - 8
20 - 8
DB Shrugs
95 - 8
70 - 7
Tricep Pressdown
150 - 10
120 - 10
One Arm Pressdown
40 - 10
30 - 10


Pulldowns
160 - 8
130 - 8
Hammer Rows
100 - 8
70 - 10
Bent Rows
on each side
35 - 10
25 - 10
Cambered Curls
on each side
35 - 8
25 - 5
One Arm Preacher
30s - 8
25s - 8
Reverse Cambered completed



Leg Press
on each side
4 - 12
3 - 10
Smith Squat
on each side
70 - 12
55 - 10
Calf Raise
115 - 4 sets of 15

I didnt get to complete my full leg day I stopped after SLDLs.
 
Last Week!

DB Incline
55s - 10
45s - 5
Hammer Press
on each side
50 - 8
40 - 6
30 - 4
Tricep Pressdown
150 - 10
120 - 10


Hammer Rows
100 - 8
70 - 10
Cambered Curls
on each side
35 - 8
25 - 5

Leg Press
on each side
4 - 12
3 - 10
Smith Squat
on each side
70 - 12
55 - 10
Calf Raise
115 - 4 sets of 15


I've been a little behind lately but everything is cool now. I've been doing a lot of manual labor so I have been too exhausted to workout for the past 2 days. Just hit the gym hard today and it felt great! :) I'm sooooooo ready for PHASE 3!!!


Today

DB Incline
60s - 8
50s - 4
Front Military
on each side
55 - 8
45 - 5
35 - 4
Tricep Pressdowns
160 - 8
130 - 10

I hit the cardio hard today, was sweating like pig. :D
 
Past 2 sessions!!!!!!! :mix:

Hammer Rows
100 - 8
70 - 10
Cambered Curls
on each side
35 - 8
25 - 5

Leg Press
on each side
4 - 12
3 - 10
Smith Squat
on each side
80 - 12
65 - 7
Calf Raise
115 - 4 sets of 15

I'm addicted to leg day though, I love squatting and deadlifting back to back.......I gotta be careful though after last time when I kicked the intensity level up a notch! :sick:

I havent moved up in weight since last week, its cool though I always have intense/productive workouts.
 
I'm just going to log my weight for this phase. I've been fluctuating between 200 to 202 for awhile. This morning I weighed in at 200lb. After my session and loosing the water weight I was 198. My goal is to be at 198 by this time next week!
 
Weight In: 197 w00t w00t I beat my goal, after cardio I was around 196. Goal for next week 195.....
 
Down to 195 today so i hit my goal. My diet wasnt perfect this week, but im back on track. Goal for next week is 193.................
 
OMEGA said:
how do you feel and look?
Click to expand...

I feel really good and I'm looking pretty damn good. I carry most of my fat in my mid section so once that is gone I'm going to be one happy guy. Oh not too mention I went out last night and women were coming up to me left and right. :D I really wish I wouldnt of gone though, I could really notice how much it effected me. Oh well I figure I'm 80% hard work, 20% fun hah....gotta have some fun. :) I was looking at my back in the mirror today holy shit, I didnt realize the progress I've made. After phase 3 I'm going to be pretty satisfied. I'm really looking forward to starting phase 1 all over again, now that I really know what I'm doing I feel I can make some serious serious gains.
 
thats Great:)

i am happy as can be for you!

I went out too and rarely do so, gotta do it for your friends and allow the ladies some good vibes:)
 
Weigh in today was 194, Im surprised I lost weight my diet was crappy this weekend....I feel great though. :)
 
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