SublimeZMs Muscular Recomposition Project, (lol, i mean Omegas) 1.14.08

[Sub-Zero]

1.19.08- backbis
Latpulldowns- 75x20, 112.5x15, 136.2x10, 162.5x7, 125x7
Onearm hammer strength- 35x20, 50x15, 70x10, 90x7, 70x10
Shrugs- 35x20, 45x15, 55x10, 65x7, 55x8
Lateral raise- 10x15, 15x10, 20x8, 15x10.….7.5x20
BB curl- 35x20, 45x15, 45x10, 65x7, 45x8
Reverse curl- 15x15, 25x10, 35x8, 25x6
10 min cardio


i had a little bit of trouble feeling the latpulldowns during the entire motion, but still had the peak contraction at the end.

for the onearm rows im really feeling them, it sorta sucks cause it hurts lol.

MY QUESTION FOR THIS WORKOUT!::

lateral raises???? how should these be done. i experimented at the end of my set and was really feeling it by using almost NO range of motion and really flexing the cusp of the shoulders.

most people i see go from veritcal straight down, 90 degrees up to horizontal. i feel it like this, but i used 7.5 for 20, and REALLY felt my delts FLEX by using maybe 25 degree range of motion, no trap movement, and just my delts flexing against it. i can draw diagreams if my question makes no sense.

but essentially, which way should i be doing it? should i do it the "lateral raise" way, and then add in a set of 20 to really flex the delt muscles at the end. im really stumped here. thanks

 

[Pat_McCrotch]

good work sublime. I just did for the fist time today 235 for 8 reps. i could have done more. I wonder what my new max is. afte the program is over I may have to find out. my bench was never one of my strong lifts.

Goodluck bro.

 

[FriendlyCanadian]

1/18/08- Legs/abs
Leg press- 3(plates each side)x20, 4x15, 5x12, 6x12, 4x15
Calves- fucked up….stretch/massage/rest
Smith- 135x20, 155x15, 185x12, 205x12, 155x12
Calves- same shit
Obliques- 20, 15, 10, 7
Slds- 65x20, 95x15, 115x10, 135x7, 95x12
Crunches- 4x20

what happened with your calves good bro?

 

[Sub-Zero]

good work sublime. I just did for the fist time today 235 for 8 reps. i could have done more. I wonder what my new max is. afte the program is over I may have to find out. my bench was never one of my strong lifts.

Goodluck bro.

your barbell benching now? u phase 2?

 

[Sub-Zero]

what happened with your calves good bro?

i maybe used a little too much of the "squeezing the muscle" with a little too much weight. but my muscles in my calves got fucked and the tissue swelled up and made my calves so stiff and painfull i was walking like i was wearing skiboots. fuckin sucks. my calves are doomed, it happen to me last year too when i worked em too rough

 

[FriendlyCanadian]

Ah so it wasn't like cramping up or anything hey.. damn that does suck bro.

I hate calf cramps more then anything.. fuck

 

[Sub-Zero]

Ah so it wasn't like cramping up or anything hey.. damn that does suck bro.

I hate calf cramps more then anything.. fuck

yeah this was like a constant cramp basically and it felt like my muscle was going to pop. its alot better now though. i may even end up working calves monday, but half the weight

 

[Pat_McCrotch]

good work sublime. I just did for the fist time today 235 for 8 reps. i could have done more. I wonder what my new max is. afte the program is over I may have to find out. my bench was never one of my strong lifts.

Goodluck bro.

Sorry Omega. I never do the bench but I just had to see where I was with the bench. The hammer machine was taken by two guys that just sat down. Didnt have time to wait.,

 

[Sub-Zero]

lateral raises???? how should these be done. i experimented at the end of my set and was really feeling it by using almost NO range of motion and really flexing the cusp of the shoulders.

most people i see go from veritcal straight down, 90 degrees up to horizontal. i feel it like this, but i used 7.5 for 20, and REALLY felt my delts FLEX by using maybe 25 degree range of motion, no trap movement, and just my delts flexing against it. i can draw diagreams if my question makes no sense.

but essentially, which way should i be doing it? should i do it the "lateral raise" way, and then add in a set of 20 to really flex the delt muscles at the end. im really stumped here. thanks

bump

 

[OMEGA]

I will back tonight