Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Starting The Omega Project 12/26/07

1

1tight_tl

New member
Hey everyone...I am stoked to be starting this project, I know it will yeild great results through Omega's Knowledge and my hard work. I will give some starting info, I am 5'7,163lbs ( just dieted a little after my cycle, down from 169), and somewhere in the range of 9% bf. Here are some starting pictures from the front. I will post more later....I have some questions..I saw workout routines day 1,2,3 but where are 4,5 if we are doing 5 days..Or do we just repeat the cycle again? and what days should we rest? :)

194488526085.jpg


194488474629.jpg


193887557765.jpg
 
~ Welcome!:artist:

~ the Three Day Split is to be followed, and then just REPEAT

~ level 1 provides you and me a base line , that base line is applied to level 2 and 3

~ do this routine for 6 week, try to improve poundage EACH week on the last key sets.

~ Log 3 times a week the KEY lifts.

~Ask Q's every day :)

~ GREAT start already 1tight

~REST 2 full days a week and NOT more then 3, FORCE your self to take 2 days off at YOUR choosing and do NOTHING on those days....Eat and Relax.
 
Ok silly question..i read it and now cant find it.. you named a few of the supplements you suggest...creatine raw mmc and others...could you please tell me what those were again...also do you have a particular protien you suggest..I am using muscle milk now and saw that you didnt seem to fond of it...lol....
 
right now just get these:

Creapure ( any brand) and take POST workout with Juice ONLY.

Go to vitamin Shop and get a 5 pound Jug of Splenda Sweetened (safe) Protien power
Only $32

Muscle milk has it uses but not for me. use it if you like it Or " cut it" with the Vitamin Shop protein

Also you might want a Pre workout product Like No-Xplode or LIPOFLAME

thats it:)
 
Ok so Day one complete....I got to admit, I have been skipping my legs for weeks now. I just hated doing them becuase they are not fun to work out because you cant the results immediately like arms or chest... :worried: ..but tonight, dedicated to this program i worked the hell out of my legs !!!! I was shakey after the first excercise...haha....So I have some questions about the ab part of the work out..On the oblique excercises do we also follow protocol with 5 sets..and the reps 25,15,10,7? and same with the back extensions, do we follow this same rep count?
 
view legs as the foundation of your CNS, Cardiovascular system and core power.

if you can endure this simple yet hard training it primes you mentally and physically for the other lattice work within the system.

Abs, low back, and obliques, just do 4 sets of each for each at 20-25 reps.
It may or may not tire you.
 
Ok...so lifts last night...

Leg Press..
Set 1: 1- 45 on each side...25 reps
Set 2: 2-45's on each side...15 reps
Set 3: 3-45's on each side....10 reps
Set 4: 4-45's on each side....7 reps
Set 5: 3 -45s on each side.....20 reps

Calve Raises
Set 1: 25lbs for 25 reps
Set 2 30lbs for 25
set 3 35lbs for 25
set 4 35lbs for 20
set 5 35lbs for 20
 
You already have a great base. I see you getting huge if you just stick with what he says.
 
SugarTits said:
You already have a great base. I see you getting huge if you just stick with what he says.
Click to expand...

Thanks man..I appreciate it..I am going to work my ass off, i wanna put on 12-15lbs..be around 175lbs..and I think I will respond great too b/c I am going to bust my ass and even work my legs instead of skipping them like a pussy.. :)
 
Hey man thanks..I appreciate it.....I am off to the gym..I looked up Cambered Barbell Curls and it showed a picture of them (EZ Curl)..so i am assuming thats what to use...hopefully outside grip?
 
1tight_tl said:
Hey man thanks..I appreciate it.....I am off to the gym..I looked up Cambered Barbell Curls and it showed a picture of them (EZ Curl)..so i am assuming thats what to use...hopefully outside grip?
Click to expand...


YES!
 
Ok...so I did day two's work out last night..The work out went great..by the time I was half way through shrugs i was shaking & sweating immensly, and my hands/forearms could hardly hold the weight i was doing, and the biceps routine really pumped up my arms...This morning, I feel like I got run over by a Mack Truck...haha.. I love it !! I havent been this sore from training in A LONG TIME. My legs hurt from the first days work out and my oblique feels like I let one of my buddies give me a free punch to the side.. :)

Here are my weight stats... its still my first 3 days..I WILL GET STRONGER

Pull Downs Cambered Barbell Curls

Set 1 100lbs Set 1 35lbs
Set 2 120lbs Set 2 45lbs
Set 3 140lbs Set 3 55lbs
Set 4 160lbs Set 4 70lbs (couldnt find the 65 :)
Set 5 120lbs 15 reps Set 5 50lbs 15 reps

1 Arm Dumb Bell Rows Reverse Cambered Curls

Set 1 30lbs Kinda messed up..Didnt do 4 sets of 20
Set 2 35lbs
Set 3 40lbs Set 1 30lbs 25reps
Set 4 45lbs Set 2 35lbs 15reps
Set 5 35 15 reps Set 3 40lbs 10reps
Set 4 50lbs 7reps
Shrugs Set 5 30lbs 20 reps

Set 1 65lbs Will do correct 4 sets of 20 next time....
Set 2 70lbs
Set 3 75lbs
Set 4 80lbs
Set 5 65lbs 15 reps

Standing Side Shoulder Raises

Set 1 20lbs
Set 2 25lbs
Set 3 30lbs
Set 4 35lbs
SEt 5 25lbs 15 reps

Finished all of it with 5 minutes of Cardio..
 
Also here are the back pictures I said I would take...This way I know my starting and ending point....Not big..but I think I can definitely make it work :)

DSC01101.jpg

DSC01100.jpg
 
Ok so I did my chest work out last night....You know what I love...is even in my past work outs before this i always got a pump, but I never got sore and it made me feel like I was training hard enough or wasnt changing my routine enough for a reaction. I now get SORE after every work out and I love it, it makes me feel like I really pounded that muscle group. I will post up my weight log tonight b/c I forgot it at home....I have a question on the 6 sets of military press in level 1...what set scheme are we supposed to do? 25,15,10,7, burn out, burn out? Thanks
 
I am soo glad:)
the best part is that your target groups are doing the lifting.
it will get better an better :)


6 sets yes, and on that 6'th set you can either go light ot heavier, its the one set where you may do as you wish.
 
Oh...and also..my gym doesnt have a flat machine bench press...the have the hammer strenth where you sit up straight and do flat press or the smith machine used for squats..I didnt know what to substitute so I did the smith machine, is that ok? or should have i substituted something else? I figured it was still a guided movement so do that first
 
Hammer will do:)

Smith squats, just sub with normal squats but do not go to heavy.

the Guide principle mostly applied to back and chest and in some other exceptions

however it is applied to legs via leg presses.
 
OMEGA said:
Hammer will do:)

Smith squats, just sub with normal squats but do not go to heavy.

the Guide principle mostly applied to back and chest and in some other exceptions

however it is applied to legs via leg presses.
Click to expand...

No No...what i meant is that the ONLY machine we dont have is a lay down flat bench machine for chest day
machineflatbenchpress.jpg


...So what i did is put a flat bench under the smith machine and did my (machine flat bench press) excersice becuase I didnt have the one you wanted...
smithmachine.jpg


Is that ok?..... :)
 
Day 2 chest day log

Machine Flat Press

Set 1: 35's on each side
Set 2: 45's on each side
Set 3: 55lbs on each side
Set 4 65lbs on each side
Set 5 40lbs on each side for 20 reps

Low Incline Dumbell Press

Set 1: 35's
Set 2: 40's
Set 3: 45's
SEt 4: 50's
Set 5: 35's Reps 15

Cable Fly's

Set 1: 30's
Set 2: 40's
Set 3: 50's
Set 4: 60's
Set 5: 45 Reps 15

Smith Machine Military Shoulder Press

Set 1: 10lbs on each side 25 reps
Set 2: 15lbs on each side 15 reps
Set 3: 20lbs on each side 15 reps
Set 4: 25lbs on each side 12 reps
Set 5: 15lbs on each side 15 reps
Set 6: 15lbs on each side 18 reps

Tricep push downs

Set 1: 60lbs
Set 2: 70lbs
Set 3: 80lbs
Set 4: 95lbs
Set 5: 75lbs Reps 20

1 Arm Push Downs

Set 1: 30lbs
Set 2: 35lbs
Set 3: 40lbs
Set 4: 45lbs
Set 5: 35lbs Reps 15
 
OMEGA said:
how did that workout feel? (day2)
Click to expand...

Oops..Chest was day three (yesterday)...i wrote about day two (back) on the previous page...lol..it was great...great pump, whats weird is that the thing that gets the MOST blood in my chest is dips followed by push ups...again it was the first time my chest has been sore in 4ever. Chest is really a area i want to work on. I want the nice folded over full chest. I already look foward to doing it again...I LOVE chest day and upper body days..seeing the pump..I did my legs last night..I will post logs in a few minutes...
 
and Omega where do I get the Creatine Raw mcc and G-covery..I keep looking it up and it takes me to your site and then i dont find it? also amp02 has creatine? should I take that too? :)
 
I believe the RawMCC is seasonal and only made during certain times of the year. I'm down to my last bottle and hoping it will be around soon. I believe Omega has stated the CREAPure is good as well or at least good enough until RawMCC comes back into stock.
 
Self-Inflicted said:
I believe the RawMCC is seasonal and only made during certain times of the year. I'm down to my last bottle and hoping it will be around soon. I believe Omega has stated the CREAPure is good as well or at least good enough until RawMCC comes back into stock.
Click to expand...

Awsome..thanks bro...what about the g-covery or a glutamine peptide?
 
Bcass's can sub for glutamine

BUT save it for later!

Creatine ( post workout) and protein are enough for now

LIPOFLAME or Amp preworkout

I love 2 caps LIPOFLAME + 6 caps Amplify02
 
1tight you only have to log the 4th set on the key lifts
:) i forgot to say

BUT~! you may log all if you wish
 
OMEGA said:
Bcass's can sub for glutamine

BUT save it for later!

Creatine ( post workout) and protein are enough for now

LIPOFLAME or Amp preworkout

I love 2 caps LIPOFLAME + 6 caps Amplify02
Click to expand...


Ha Ha..ok..I am just wanting to make sure I give my self every advantage while I train to get maximum results from your program... :)
 
Back Day Number 2

One Arm Rows

Set 4: 55lbs

Shrugs

Set 4 90lbs

Barbell Curls

Set 4 70lbs...

This was new years eve...It was a very rushed work out but I like it..I think i was right on with only 35 seconds between reps, sweated like a champ...I need to get some wrist straps becuase near the 4th set of each exercise I could do the weight but my hands couldnt hold it, so my reps werent as clean as they should of been...Tommorow I will go get some...
 
Wrist straps are GREAT

we use them on Rows, Shrugs and Deadlifts ( when you do those later)

the eswating is a great sign

I was telling www that the training burns and incredible amount fo fat calories.
with minimal challenge to connective tissues
 
Chest Day Round 2

Low Incline Dumbell Press

Set 4: 55lbs...

Cable Fly's

Set 4 55lbs....on the "FreMotion cable fly machine"

Smith Military Press

Set 4: 30lbs on eachside


This chest work out didnt really go well for me...I dont know if it was becuase it was so cold out..the gym was cold also or what. But I barely broke a sweat. I didnt feel like I got the pump I should have. On Machine flat press with the smith machine, what kinda of grip should I be using space wise? I feel the exercise, and get sore but it doesnt pump the blood into it like some other chest exercises. Is there something I am doing wrong or can do to better get the blood really pushed in on this exercise? And I know it worked b/c at low incline dumbells i felt weak already...
 
alright so sorry i havent posted my next leg day and back day yet..I will tommorow morning. First off, Thanks Omega for the quick responce to my Pm. I actually found the Iso Flat Bench Press Machine at the gym that instead of the smith machine flat press and it gave me a GREAT pump....it really got my work out started right and got ALOT of blood pushed into the muscle !!!!!! I really made sure my timing between sets was percect by timing it with my ipod touch and it made a world of difference, I sweated alot more and felt alot more pumped...Just wanted to say thanks and tell you guys about my great night at the gym !!!!!! This was my best chest work out by far.... :)
 
1tight_tl said:
..Just wanted to say thanks and tell you guys about my great night at the gym !!!!!! This was my best chest work out by far.... :)
Click to expand...

thank you too
:artist:

the best is yet to come~! :jenscat
 
I try to post it the next morning after..but i have been forgetting the paper i write down all my lifts on at home...sooo thats why the delay..I like logging them asap after I do it instead of waiting....Also...this is the machine i used instead of smith machine...and becuase my gym doesnt have the one where you lay flat on your back...but it worked great...

iso-benchpress.jpg
 
1tight_tl said:
I try to post it the next morning after..but i have been forgetting the paper i write down all my lifts on at home...sooo thats why the delay..I like logging them asap after I do it instead of waiting....Also...this is the machine i used instead of smith machine...and becuase my gym doesnt have the one where you lay flat on your back...but it worked great...

http://i82.photobucket.com/albums/j253/tightacura22/iso-
benchpress.jpg
Click to expand...

My gym doesnt have one of those either. I'm gonna start using hammer strength also.
 
sopac said:
My gym doesnt have one of those either. I'm gonna start using hammer strength also.
Click to expand...

Yeah..it really pushed alot of blood into the chest and the movement was perfect for me..really got my work out started right
 
alright..last couple of days update....

Legs

Leg Press

4th Set 5 Plates On Each Side

Squat

4th Set 65lbs on each side...My squats are super weak..especially compared to my leg press....huh?

Calf Raises

Used 45 on every set the whole way through..trying to do clean reps

Back

One arm Rows

Hammer Strenth 60lbs on each side..

Shrugs

4th Set 90 lbs..could do more but hands cant hold it..got straps today!!!!!

Barbell Curls

4th Set 75lbs..probley should of done 70lbs like last time..last 2 reps were shakey and form wasnt as clean

Chest

Incline Press

4th Set 50lbs

Cable Fly's

4th Set 60lbs on the "Freemotion cable machine"..

Triceps

4th Set 55lbs...I think..they number are wiped off after 25lbs... :)

15 minutes of cardio

Tonight Is Leg Night Again....I also have been taking Creatine Monohydrate from GNC...Is that ok?
 
I prefer you take Creapure because it has no Impurities ( toxins)

based on you I think 5 plates shall be the limit and never more then 6 ( leg presses)

You squat will come up ,but at this point is about feel NOT about the lbs :)
 
OMEGA said:
I prefer you take Creapure because it has no Impurities ( toxins)

based on you I think 5 plates shall be the limit and never more then 6 ( leg presses)

You squat will come up ,but at this point is about feel NOT about the lbs :)
Click to expand...

OK..I AM GOING TO ORDER CREAPURE NOW..I GOT IMPATIENT AND JUST GRABBED SOME FROM GNC...LOL...OK ON THE LEG PRESS...YEAH I USED TO SQUAT ALOT OF WEIGHT WHEN I WAS BIGGER BUT I GUESS FROM NEVER WORKING MY LEGS AND NEVER GOING PAST 12 REPS IS WHY THIS ITS KICKING MY ASS.... :)
 
Legs

Leg Press

4th Set 5 Plates On Each Side

Squat

4th Set 65lbs on each side...

Calf Raises

Used 45

Back

One arm Rows

Hammer Strenth 60lbs on each side..

Shrugs

4th Set 95 lbs..Nice and clean with my straps

Barbell Curls

4th Set 75lbs..

Chest

Incline Press

4th Set 50lbs

Cable Fly's

4th Set 60lbs on the "Freemotion cable machine"..

Triceps

4th Set 55lbs...

15 minutes of cardio

Legs again done on 01/10/2008

Leg Press 4th set 5 plates...

4th Set 75lbs...Finally Went Up a Little

I do abs and obliques on every Leg Day...
 
I feel good..work outs are getting easier, working on getting the weight for my squats up..still sweating alot...feel a little leaner and weight is the same...I just amd dying to put on more muscle..I have no patience.. :) ..I am off cycle since november and would LOVE to pack 5-10 naturally....I am still taking that creatine from gnc and bcaa's and waiting for my creapure to come in. also you said 5-10 grams post work out for the creatine right?
 
7 grams is just enough

also the quest will come up:) since your stockign to 5 plates on Legs Presses (thats lot even if it easy for you)


the muscle will come:)
 
OMEGA said:
7 grams is just enough

also the quest will come up:) since your stockign to 5 plates on Legs Presses (thats lot even if it easy for you)


the muscle will come:)
Click to expand...

Yeah..Last Night I breezed through my leg work out...even with a little heavier weight...I think my legs are starting to adjust seeing that i have only been doing legs for two weeks now... :rolleyes: b/c i was skipping them...I am getting to the point after 5 plates on the 4th set of leg press i can drop down to 3 plates or 3 and a 25 and do 15-25 reps...so i think my squat will come up alot. I just and sooo antsy to put on upper body size, for my small frame and lower bf, i think 170-175 and 5-6% will look solid at 5'7
 
DAYS OFF FROM THE GYM SUCK !!!!!!! I ALWAYS WANT TO GO TRAIN, GROW, AND MAKE PROGRESS !!!!!!...Just thought I would say that...I have a real hard time not training...lol... :)
 
those 2 days off are sooooooooooooooooooooooooo important especially for the central nervous system good bro
 
Last edited:
I have a question about something i read on the board....They were talking about ephedrine and this is what was said "The notion that Clenbuterol and ephedrine aer anti catabolic is a weird old wives tale started by Dan Duchaine and parroted endlessly ever since. He was wrong and I have no idea where he got it from. Ephedrine is a central nervous stimulant. That means it raises adrenaline and adenaline is highly catabolic."...Is this just ephedrine or all central nervous stimulants? I want to take some amp02 and maybe lipoflame but i am just off cycle in november and want to continue to keep every pound i have gained....I am also trying to put on 10+ lbs so should i just leave these alone for now?
 
its best to pick one goal over another

but your doing more of a super clean lean mass gain

so when you decide to cut in level 3 it will be super easy and you wont lose a pound of muscle

ephedrine more specific clen was only anticatabolic in animal models with differ receptors then us humans
 
OMEGA said:
no use them!
Click to expand...

Ok !!...Ha..I tried my buddies amp02 last night and liked it...I though when you said pick one goal over another you meant bulk up first then cut down the bf instead, since my goal is 10-15lbs of lean muscle..Or i am just a retard..it maybe that... :)
 
no we are both retarded

I was focusing in the clen and another angle inyou question

I say for YOU, use a stim Pre workout and limit it to that
 
OMEGA said:
no we are both retarded

I was focusing in the Clenbuterol and another angle inyou question

I say for YOU, use a stim Pre workout and limit it to that
Click to expand...

Ok...so now that we are on the same page...Should i take amp02 or lipoflame?
 
Legs

Leg Press

4th Set 5 Plates On Each Side

Squat

4th Set Ended up with 2 45's on each side WOW !! What a Improvement...

Calf Raises

Used 55 on every set the whole way through..trying to do clean reps

Back

One arm Rows

Hammer Strenth 60lbs on each side..

Shrugs

4th Set 105 lbs..I LOVE SHRUGS...

Barbell Curls

4th Set 70lbs..

Chest

Incline Press

4th Set 50lbs

Cable Fly's

4th Set 60lbs on the "Freemotion cable machine"..

Triceps

4th Set 55lbs...

7 minutes of cardio
 
Tonight is chest night and I am stoked !! also i can feel my abs under the skin and they feel hard like a turtle she but i still got to get that 9% down to 6% or so...So they look like Sean Phillips abs.. :)
 
Had a great chest workout friday..all my weights stayed the same.. I worked out my legs on saturday and again all the weights stayed the same, I am gonna try to add more weight to my squats next time. So omega that strenth stack has creatine can i use that instead of creapure?
 
Worked Out my back last night and it was GREAT !! I sweated like crazy, I am sore today especially in my traps and i felt strong all the way the workout until biceps...by then i was a little shakey...I took 6 amp02 which was perfect for me and had some powerade during my workout....The weight for my lifts were the same but i felt strong like i could of moved up...Especially on the shrugs[wanna go to 115lbs :) ], I really concentrated on the movements and getting blood in and did my seven minutes of cardio..I am stoked already today to go workout chest tonight !!!!!!
 
So here is the update....



Legs

Leg Press

4th Set 5 Plates On Each Side

Squat

4th Set Ended up with 2 45's and a 10lb on each side...went up again

Calf Raises

Used 55 on every set the whole way through..trying to do clean reps, i have a hard time with these sitting ones getting a comfortable postition

Back

One arm Rows

Hammer Strenth 70lbs on each side..got stronger

Shrugs

4th Set 115 lbs..Shrugs Our my favorite part..It really gets me sweating

Barbell Curls

4th Set 75lbs..

Going to work out chest tonight...last chest work out all the weight stayed the same...trying to do super clean reps. Chest is a area that really needs work
 
Should I add flax seed oil...besides trying to put on lean muscle i am trying to lower the bf...i have some at the house...just a though..u can see my upper abs good but not that lower area below the belly button
 
hi :)

you can do 3 things based on you:

1- increase cardio post workout from 7 to 14 minutes

2- use R-ALA - r-alpha lipoic acid - - r-alpha lipoic acid - with all carb meals

3- Topical Dhea ( rub it on lower abs 2 times daily)
 
OMEGA said:
its hard to find I think not sure which one to get

Avant labs had a really cheap one
Click to expand...

Ok..avant labs has Ab-fx and ab-solution...i couldnt see dhea in either ingredients? do you know which one?...I just googled it
 
Update on my routine...

Legs

Leg Press

4th Set 5 Plates & a 25lb On Each Side, I was breazing through 5 too easy

Squat

4th SET ENDED UP WITH 3 PLATES !!! Shakey but I got all 8......

Calf Raises

Used 55 Weight has stayed the same..calves still real weak..the exericise isnt very comfortable..

Back

One arm Rows

Hammer Strenth 70lbs on each side..

Shrugs

4th Set 120 lbs..I LOVE SHRUGS...

Barbell Curls

4th Set 75lbs..

Chest

Incline Press Hammer Strenth

4th Set 65lbs on each side

Cable Fly's

4th Set 50lbs on the "Freemotion cable machine".. Went down b/c at 60lbs I felt like i was leaning to much against the weight to be somewhat stable. I dropped it down and did clean reps and got a better pump......

Triceps

4th Set 55lbs...

I got to lifestyles and they have a machine where you sit down and it takes all your stats and remembers it with member ship card. My blood pressure was 120/78, weight was 163.5 (other gym scale said 165lb) and it said my body fat was 10%. I then used a hand held body fat tester and not the machine which was same principle (holding the censors) and it said 8.5%...So I am somewhere between 8.5%-10% knowing that those things have about a 1% or so margin of error.....I am going to buy some R-alpha Liopic Acid today and have been taking my strenth stack..
 
1tight_tl said:
Update on my routine...

Legs

Leg Press

4th Set 5 Plates & a 25lb On Each Side, I was breazing through 5 too easy

Squat

4th SET ENDED UP WITH 3 PLATES !!! Shakey but I got all 8......

Calf Raises

Used 55 Weight has stayed the same..calves still real weak..the exericise isnt very comfortable..

Back

One arm Rows

Hammer Strenth 70lbs on each side..

Shrugs

4th Set 120 lbs..I LOVE SHRUGS...

Barbell Curls

4th Set 75lbs..

Chest

Incline Press Hammer Strenth

4th Set 65lbs on each side

Cable Fly's

4th Set 50lbs on the "Freemotion cable machine".. Went down b/c at 60lbs I felt like i was leaning to much against the weight to be somewhat stable. I dropped it down and did clean reps and got a better pump......

Triceps

4th Set 55lbs...

I got to lifestyles and they have a machine where you sit down and it takes all your stats and remembers it with member ship card. My blood pressure was 120/78, weight was 163.5 (other gym scale said 165lb) and it said my body fat was 10%. I then used a hand held body fat tester and not the machine which was same principle (holding the censors) and it said 8.5%...So I am somewhere between 8.5%-10% knowing that those things have about a 1% or so margin of error.....I am going to buy some R-alpha Liopic Acid today and have been taking my strenth stack..
Click to expand...

are you using 120 lb DB's?
 
its OK with the 5 on leg presses:)

just use the extra juice in your tank for the sQuats then as we see! :)


Its look like the diet revision is working :)

Are you happy so far?

ps: dont worry the mass will come with those diet tweaks ( give in 2 weeks more)
 
Acela said:
are you using 120 lb DB's?
Click to expand...

Yeah..I am using 120lbs dumbell's for shrugs...I love them....Everyone always looks at me funny b/c I am small and yet pretty strong in the traps..Straps Help alot...I was doing 80's and 85's before straps and i could do TONS of reps shoulder wise but my hands/forearms would cramp WAY before my shoulders
 
OMEGA said:
its OK with the 5 on leg presses:)

just use the extra juice in your tank for the sQuats then as we see! :)


Its look like the diet revision is working :)

Are you happy so far?

ps: dont worry the mass will come with those diet tweaks ( give in 2 weeks more)
Click to expand...

Ok..haha..I just get all amped up and want to grow. I am acutally enjoying leg day again. I start with two plates on each side of the leg press for 20 and it has become like a super lite warm up, i slowed down the reps and everything, then i got 3 plates on set 2, 4 plates on set 3 and 5 plates on set 4. I added the extra 25 on set 2 b/c it was so easy. But I will do like you said and go 2 plates, 3, 4, 5 and 20% drop and save it for squats. I am stoked to be back up to a good squat weight, i was shakey during the 8 but i got them, hopefully they will get cleaner and easier....

I am happy, I have everything I have been eating written down in a journal so I am fullfilling my dailey requirements, hopefully the diet tweaks will help put on mass. In phase 2 does the ab routine get more intense? I get done with abs and want to do more to get that FULL 6 pack... :)
 
OMEGA said:
yeah I noticed I say 100 in the Rule book lol
Click to expand...

Oops....Sorry...I will go back down to 100's...If it is easy should i just do more reps or hold the contraction longer at the top maybe and follow the same rep scheme?...I am A.D.D and forget or get distracted sometimes... :)
 
Back

One arm Rows

Hammer Strenth 70lbs on each side..

Shrugs

4th Set 120 lbs...Was going to do the 100's like the rule but couldnt find them

Barbell Curls

4th Set 75lbs..

Chest

Incline Press Hammer Strenth

4th Set 65lbs on each side

Cable Fly's

4th Set 60lbs on the "Freemotion cable machine"..

Triceps

4th Set 55lbs...
 
Ohh..and I used the new rep routine of 20,12,8, 20% drop...I definitely feel much strong towards the end and could lift more weight. Chest was the first night i got to try it...tonight is leg night, looking for another good squat night and i always look foward to abs........... :)
 
Ok cool..sorry i havent been on to post for the last two days...I got REALLY REALLY sick with the flu...Couldnt get out of bed...but i am back today and trying to stuff myself full of food and more fluids seeing as how i didnt eat for two days becuase it would all just get thrown up.....I will post my numbers here in a few minutes
 
Legs

Leg Press

3rd Set 5 Plates

Squat

3rd Set 3 plates and a 25lb on each side...

Calf Raises

Used 55 Weight has stayed the same..calves still real weak..Back

One arm Rows

Hammer Strenth 70lbs on each side..

Shrugs

4th Set 100 lbs..Went back to the 100lb's after being reminded of the rules..

Barbell Curls

4th Set 70lbs..

Chest

Incline Press Hammer Strenth

4th Set 70lbs on each side

Cable Fly's

4th Set 50lbs on the "Freemotion cable machine"..

Triceps

4th Set 55lbs...
 
Since I got my level 2 workout when i checked my email at 11am today....I have not been able to sit still !!!!!!!! I am sooo ready to go train tonight at 6 when i get off.....
 
alright so let me make sure i have this straight for chest day...

1: Hammer strength:bench press movement
2: Low Incline DB Press's..This is the first pressing movement right?
3:DB Fly's, you said this after the first pressing movement...this correct?
4:Two sets of push ups at 15
5: Crable Fly's
6:Two more set's of push ups

then i got the rest of the workout down....I am about to crush this workout tonight !!!! I am ordering all my supplements tonight :)
 
1tight_tl said:
alright so let me make sure i have this straight for chest day...

1: Hammer strength:bench press movement
2: Low Incline DB Press's..This is the first pressing movement right?
3:DB Fly's, you said this after the first pressing movement...this correct?
4:Two sets of push ups at 15
5: Crable Fly's
6:Two more set's of push ups

then i got the rest of the workout down....I am about to crush this workout tonight !!!! I am ordering all my supplements tonight :)
Click to expand...

1~Hammer strength:bench press movement
2~DB Fly's nice and slow
3~ Low Incline DB Press's..
4~ Cableflys
4B~Two sets of push ups at 15

that is what I should have gave you:)
 
You must log in or register to reply here.

Similar threads

drg2020
Approved Log My first cycle Log
Replies
39
Views
4K
the_alcatraz
the_alcatraz
ConAir
Approved Log Amatuer Bodybuilding Contest Prep - Testosterone Equipoise HGH Cycle Log
Replies
13
Views
731
Noah Wixx
Noah Wixx
drg2020
Approved Log My TRT cycle Log
Replies
21
Views
3K
the_alcatraz
the_alcatraz
hypogaeum
Approved Log My Testosterone Primobolan HGH and Anavar Recomp Log
2 3
Replies
283
Views
28K
the_alcatraz
the_alcatraz
yankeedoodle
Approved Log Testosterone Equipoise Trenbolone NPP HGH Anavar Anadrol Return Log
Replies
33
Views
3K
ballin2504
ballin2504
Top Bottom