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

[Sub-Zero]

1/21/08- Legs/abs
Leg press- 3(plates each side)x20, 4x15, 5x12, 6x12, 4x15
-Plus 10 lbs to each side (so 20 total)
Calves- 25lbs 3x20
Smith- 135x20, 155x15, 185x12, 205x12, 155x10
Calves- 25x20, 30x15, 35x12, 45x12, 35x12
Obliques- 20, 15, 12,12,10
Slds- 65x20, 95x15, 115x10, 135x7, 95x15
Crunches- 4x20

REALLY felt those smith squats today...on every single rep. fuck shit owch. got 2 reps less for my dropset than friday, but whatever, felt it so much more

 

[Pat_McCrotch]

your barbell benching now? u phase 2?

I only did barbell cause the hammer was in use by 2 guys. I did a big no no and didnt realize it until I got a PM from Omega. i totally forgot he doesnt want us doing that.

Yes I am in phase 2

 

[Pat_McCrotch]

you gunna post any pics?

 

[Sub-Zero]

you gunna post any pics?

i ahve some very recent ones in my training journal on weightlifting forum but i will probably take some new ones later this week b4 i go to college and cant take pic for a lil bit

 

[OMEGA]

"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."

hello

~ do them standing

~ Do them slightly bent over, bend forward say 2-3 inches

~ look slightly down at a spot on the floor 4-5 feet in fornt of you

~ Focus on slow satifying contraction justfor lock at at top

~ never go all the way up or all the way down

 

[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."

hello

~ do them standing

~ Do them slightly bent over, bend forward say 2-3 inches

~ look slightly down at a spot on the floor 4-5 feet in fornt of you

~ Focus on slow satifying contraction justfor lock at at top

~ never go all the way up or all the way down

so im literally flexing the shoulder cusp at the top without any trap movement, cause i used to do them, and saw people doing them just raising up and the shoulders move around adn traps are involved alot,

but yeah i guess im gunna do it the way to target the muscle the best since that the point lol

 

[Sub-Zero]

1/22/08- Chest/tris
Hammerstrength press- 25x20, 45x15, 70x10, 90x6, 70x4
Db Press- 35x20, 40x15, 45x10, 55x7, 40x5
Cable flys- 12.5x15, 22.5x10, 37.5x8, 27.5x7
Hammser strength shoulders- 25x20, 45x15, 45x9, 45x7, 25x6
Triceps pushdown- 3x20, 4x15, 5x10, 7x7, 5x6
Singlearm- 1x15, 2x10, 3x8, 1x10
10 min cardio

i experimented a bit by lowering the warmup weights and raising the 4th set weight on hammer strength, because my tris and delts were getting too fatigued during the warmups. it worked out great but i made a little bit too high of a leap in weight and couldnt get the 7th with good form. i will do 80 next time.

db press was alot better cause i didnt incline it as much. still hard to not involve much delt and tris, but im definately feeling it

REALLY found my groove for cables

i switched to hammerstrength shoulders as we discussed. my shoulders wore out QUICK, and i stuck with 45 for 3 of the sets cause it just kept getting harder and harder with those short rests and after doing the other chest stuff. next time, even lighter warmup, and im hoping to end up with 55x7 for my 4th set.

 

[Sub-Zero]

heres 2 pregym pics. off to do a backworkout now

 

[Sub-Zero]

1.23.08- backbis
Latpulldowns- 75x20, 112.5x15, 136.2x10, 162.5x7, 125x8
Onearm hammer strength- 35x20, 50x15, 70x10, 95x7, 70x10
Shrugs- 35x20, 45x15, 55x10, 65x7, 50x8
Lateral raise- bwx20, 10x15, 15x10, 20x8, 15x10
BB curl- 35x20, 45x15, 45x10, 65x6, 45x4
Reverse curl- 15x15, 25x10, 35x8, 25x8
10 min cardio

great feeling on the back stuff. latpulls, but onearm rows especially. i added 5 lb to each side on my workset

shrugs...suck....its redicullusly painful squeezing at the top of each rep all the way to 20, 15, and then 10. the workset is actually the easiest mentally for me. not to mention the goofy ass faces i have to make in the mirror

my problem for todays workout was I FAILED ON BICEPS!! omega what should i do??? i suck!!! wat the fuck!!!!

so iv been using the same weight on biceps since last week when i started, and i cant tell if its because i "focused" more on the other excersise so i was more taxed when i got to it, but my set for 10 was hard as hell, and i failed and couldnt get the 7th rep??

do i keep at the same weight, struggling with it, extreme focus, and eventally get better at it, maybe it was a fluke ,or do i lower the weight???

 

[FriendlyCanadian]

I'm no omega bro, but if you were struggling with the current weight I always lower it to focus on strict form because in my opinion that's more important then lifting large weight, form and finishing the reps you intended to do, just my two cents =)

keep up the good work man!