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

[Sub-Zero]

2/1/08- Legs/abs
Leg press- 3(+10)x20, 4(+10)x15, 5(+10)x12, 6(+25)x12, 5x15
Calves- 35lbs 3x25
Smith- 135x20, 155x15, 185x12, 215x12, 165x10
Calves- 25x20, 35x15, 45x12, 60x12, 45x12
Obliques- 5 sets of 10
Slds- 75x20, 105x15, 125x10, 155x7, 115x15
Crunches- 4x20


leg press is a good weight right now and im not going to raise it for a week or two. im going to focus on spreading my legs and lowering them without letting my back round or torso "fill up" (with air i guess), so i can make sure and focus on pure leg.

smith squats fucking sucked again. i keep thinking they will get easier but they never do...they stay super hard and kill me even on the 20 rep warmup. so im going to force an increase of 2.5 on each side on monday when i do legs again since i probably wont fail as long as im mentally strong about it.

i didnt fail on anything but i was really tired and everything was really hard and took alot of mental focus (but i guess thats just how it always is). hopefully after the weekend rest and upping my carbs ill be good.

 

[OMEGA]

keep at it

I would say for the next 2 weeks stick with you current smith weight and just enjoy the form of the movement. Once it feels more natural THEN you can start increasing


good call on the legs presses that exactly what you should go for, pure muscle power movement

 

[needtogetaas]

holy shit bro. I did not even see you were doing the project man. Good to have you hear you are going to love it. Btw check out the recipe threads and ask me for any thing. I can help with making your diet easy and taste. Omega is the man on everything else. I am just the ketchup on his hot dog around here lol.

 

[Sub-Zero]

keep at it

I would say for the next 2 weeks stick with you current smith weight and just enjoy the form of the movement. Once it feels more natural THEN you can start increasing


good call on the legs presses that exactly what you should go for, pure muscle power movement

it feels very natural, it is just VERY taxing to my legs. like pushign through the pain is really rough cause it hurts more than any muscle burn iv ever had.

but if you think i should stick with the weight, sticking witht he weight i shal do!

 

[Sub-Zero]

1/29/08- backbis
Latpulldowns- 6x20, 8x15, 10x10, 13x7, 10x10
Onearm hammer strength- 45x20, 55x15, 70x10, 95x7, 70x6
Shrugs- 35x20, 45x15, 55x10, 70x7, 55x10
Lateral raise- bwx20, 10x15, 15x10, 20x8, 15x12
BB curl- 25x20, 35x15, 45x10, 65x7, 45x10
Reverse curl- 15x15, 25x10, 35x8, 25x6
10 min cardio

lowering the first set of curls to 25 pounds was a good move. was able to focus more throughout the other sets of the excersise and fucked up my bis nice and good with the dropset.

i didnt need to up the reverse curl weight because my bis were already so torn up.

im keeping the weight the same for everything again next time, because my mind muscle connection wasnt where i wanted it to be. im going to try and increase my dropset rep numbers though as best i can though

 

[Sub-Zero]

2/4/08- Legs/abs
Leg press- 3(+10)x20, 4(+10)x15, 5(+10)x12, 6(+25)x12, 5x15
Calves- 35lbs 3x25
Smith- 135x20, 155x15, 185x12, 220x12, 165x12
Calves- 25x20, 35x15, 45x12, 60x12, 45x15
Obliques- 5 sets of 10
Slds- 75x20, 105x15, 125x10, 155x7, 115x20
Crunches- 4x20

 

[Sub-Zero]

2/5/08- Chest/tris
Hammerstrength press- 25x20, 45x15, 70x10, 90x6, 70x4
Db Press- 35x20, 40x15, 45x10, 55x7, 40x8
Cable flys- 2x20, 3x15, 4x10, 6x7, 4x10
Hammser strength shoulders- 15x20, 25x15, 35x10, 45x6, 35x4
Triceps pushdown- 3x20, 4x15, 5x10, 7x7, 5x12
Singlearm- 1x15, 2x10, 4x8, 2x12
10 min cardio

 

[Sub-Zero]

2/6/08- backbis
Latpulldowns- 6x20, 8x15, 10x10, 13x7, 10x10
Onearm hammer strength- 45x20, 55x15, 70x10, 95x7, 70x6
Shrugs- 35x20, 45x15, 55x10, 70x7, 55x15
Lateral raise- bwx20, 10x15, 15x10, 20x8, 15x12.….5x20
BB curl- 35x20, 45x15, 45x10, 65x7, 45x7
Reverse curl- 15x15, 25x10, 35x8, 25x5
10 min cardio

today was my last back day for phase one i guess.

but it was also the best one!!!

i had been getting the one arm rows REALLy nicely, good squeeze everything, but the lat pulldown was giving me a bit of trouble.

im front dominant, and my upper chest is very inflexable but i have been working on stretching it and working my ROM for back stuff. holding poses to stretch etc etc.

anyway.

latpulldowns were AWSOME. fucked that shit up.

everythign was real good.

yay

 

[OMEGA]

you mean Rows were awsome

ps new Vid:

 

[OMEGA]