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SublimeZMs Muscular Recomposition Project, (lol, i mean Omegas) 1.14.08
- Thread starter Sub-Zero
- Start date
forgot to log this yesterday:
February 20th- back
Latpulldown-6x20, 9x12, 14x10, 11x9
Hammerstrngth row- 45x20, 70x12, 100x8, 75x7
Bbrow- 95x20, 115x12, 135x8, 95x10
Military- 25x20, 35x12, 55x10, 40x7
1 arm cable laterals- 1x20, 2x12, 3x9, 2x7
Db shrugs- 40x20, 55x12, 80x11, 60x9
seems weird that im targetting back and shoulders, but do the least on this day.
reguardless, it still felt good.
Lat pulldowns i will keep next time, and raise the time after that probably
hammer strength rows im sticking with the weight for a decent while
Bbrows- i havnt done this in so long, i felt like a fuckin bitch on them, i may even need to lower the weight so i can feel it and squeeze more.
militarys im going to keep one more time then increase probably the following time
everything else stays
February 20th- back
Latpulldown-6x20, 9x12, 14x10, 11x9
Hammerstrngth row- 45x20, 70x12, 100x8, 75x7
Bbrow- 95x20, 115x12, 135x8, 95x10
Military- 25x20, 35x12, 55x10, 40x7
1 arm cable laterals- 1x20, 2x12, 3x9, 2x7
Db shrugs- 40x20, 55x12, 80x11, 60x9
seems weird that im targetting back and shoulders, but do the least on this day.
reguardless, it still felt good.
Lat pulldowns i will keep next time, and raise the time after that probably
hammer strength rows im sticking with the weight for a decent while
Bbrows- i havnt done this in so long, i felt like a fuckin bitch on them, i may even need to lower the weight so i can feel it and squeeze more.
militarys im going to keep one more time then increase probably the following time
everything else stays
February 21- Legs
Leg press- 4x20, 5x12, 6(+35)x12, 5(+25)x15
Calves- 45x20,20,25
Smithsquat- 135x20, 185x12, 235x13, 185x15
Calves- 45x20, 55x12, 70x12, 55x15
Obloqques- 5x10
Sldll-95x20, 135x12, 165x8, 125x15
Crunches 4x20
Leg raise- 4x20
Leg curls- 4x20, 6x15, 8x12
Leg ext- 4x20, 8x15, 10x11
i felt really tired and carb depleted today. i had a long day acamedically and thursday is the only day i dont get a midday nap so thats probably why.
i had gotten in to the habbit of going too low on squats, cause i like too, but reguardless, i shortened the ROM and am back on track to keeping the stress off my hamstrings and glutes
all the weight stays for a while
Leg press- 4x20, 5x12, 6(+35)x12, 5(+25)x15
Calves- 45x20,20,25
Smithsquat- 135x20, 185x12, 235x13, 185x15
Calves- 45x20, 55x12, 70x12, 55x15
Obloqques- 5x10
Sldll-95x20, 135x12, 165x8, 125x15
Crunches 4x20
Leg raise- 4x20
Leg curls- 4x20, 6x15, 8x12
Leg ext- 4x20, 8x15, 10x11
i felt really tired and carb depleted today. i had a long day acamedically and thursday is the only day i dont get a midday nap so thats probably why.
i had gotten in to the habbit of going too low on squats, cause i like too, but reguardless, i shortened the ROM and am back on track to keeping the stress off my hamstrings and glutes
all the weight stays for a while
Feb 22- off
Feb 23- Chest and arms
Hammer strength press- 25x20, 70x12, 95x8, 75x5 - stay
Db press- 35x20, 45x12, 65x8, 50x4- stay
Cable Flys- 2x20, 3x12, 6x10, 4x12- go up
Pushups- set of 25, 18, 12
Bicep Curls- 35x20, 45x12, 70x9, 55x6 -stay
Tricep pushdowns- 4x20, 5x12, 8x10, 6x8 -stay
Bicep 1 arm preacher- 10x20, 15x12, 20x12, 15x11 - go up
Tricep 1 arm- 1x20, 2x12, 5x12, 3x15, -go up
Cable Biceps- 3x15, 4x15, 3x13 -stay
Feb 24- Cardio for 30 min
February 25th- back
Latpulldown-6x20, 9x12, 14x9, 11x10 -stay
Hammerstrngth row- 45x20, 70x12, 100x8, 75x8 -stay
Bbrow- 95x20, 115x12, 135x8, 95x10 -stay
Military- 25x20, 35x12, 55x10, 40x10 -go up
1 arm cable laterals- 1x20, 2x12, 3x8, 2x5 -stay
Db shrugs- 40x20, 55x12, 80x12, 60x12 - go up
Feb 23- Chest and arms
Hammer strength press- 25x20, 70x12, 95x8, 75x5 - stay
Db press- 35x20, 45x12, 65x8, 50x4- stay
Cable Flys- 2x20, 3x12, 6x10, 4x12- go up
Pushups- set of 25, 18, 12
Bicep Curls- 35x20, 45x12, 70x9, 55x6 -stay
Tricep pushdowns- 4x20, 5x12, 8x10, 6x8 -stay
Bicep 1 arm preacher- 10x20, 15x12, 20x12, 15x11 - go up
Tricep 1 arm- 1x20, 2x12, 5x12, 3x15, -go up
Cable Biceps- 3x15, 4x15, 3x13 -stay
Feb 24- Cardio for 30 min
February 25th- back
Latpulldown-6x20, 9x12, 14x9, 11x10 -stay
Hammerstrngth row- 45x20, 70x12, 100x8, 75x8 -stay
Bbrow- 95x20, 115x12, 135x8, 95x10 -stay
Military- 25x20, 35x12, 55x10, 40x10 -go up
1 arm cable laterals- 1x20, 2x12, 3x8, 2x5 -stay
Db shrugs- 40x20, 55x12, 80x12, 60x12 - go up
February 26- Legs
Leg press- 4x20, 5x12, 6(+35)x13, 5(+25)x18 - stay one more time
Calves- 45x25,25,20 - stay
Smithsquat- 135x20, 185x12, 235x13, 185x15 - stay
Calves- 45x20, 55x12, 70x12, 55x15
Obloqques- 5x10
Sldll-95x20, 135x12, 165x10, 125x20 - go up
Crunches 4x20
Leg raise- 4x20
Leg curls- 4x20, 6x15, 8x12 - stay
Leg ext- 4x20, 8x15, 10x12 - stay
Feb 27- off
Feb 28- Chest and arms
Hammer strength press- 25x20, 70x12, 100x8, 75x4 - stay
Db press- 35x20, 45x12, 65x7, 50x4- stay
Cable Flys- 3x20, 4x12, 7x8, 5x9- stay
Pushups- set of 30, 12, 10
Bicep Curls- 35x20, 45x12, 70x10, 55x6 -stay
Tricep pushdowns- 4x20, 5x12, 8x12, 6x8 -stay
Bicep 1 arm preacher- 15x20, 20x12, 25x7, 20x5 - stay
Tricep 1 arm- 2x20, 3x12, 6x8, 4x10, -stay
Cable Biceps- 3x15, 4x12, 3x10 -stay
Leg press- 4x20, 5x12, 6(+35)x13, 5(+25)x18 - stay one more time
Calves- 45x25,25,20 - stay
Smithsquat- 135x20, 185x12, 235x13, 185x15 - stay
Calves- 45x20, 55x12, 70x12, 55x15
Obloqques- 5x10
Sldll-95x20, 135x12, 165x10, 125x20 - go up
Crunches 4x20
Leg raise- 4x20
Leg curls- 4x20, 6x15, 8x12 - stay
Leg ext- 4x20, 8x15, 10x12 - stay
Feb 27- off
Feb 28- Chest and arms
Hammer strength press- 25x20, 70x12, 100x8, 75x4 - stay
Db press- 35x20, 45x12, 65x7, 50x4- stay
Cable Flys- 3x20, 4x12, 7x8, 5x9- stay
Pushups- set of 30, 12, 10
Bicep Curls- 35x20, 45x12, 70x10, 55x6 -stay
Tricep pushdowns- 4x20, 5x12, 8x12, 6x8 -stay
Bicep 1 arm preacher- 15x20, 20x12, 25x7, 20x5 - stay
Tricep 1 arm- 2x20, 3x12, 6x8, 4x10, -stay
Cable Biceps- 3x15, 4x12, 3x10 -stay
Feb 29- Cardio for 30 min
March 1- back
Latpulldown-6x20, 9x12, 14x9, 11x6 -stay
Hammerstrngth row- 45x20, 70x12, 100x8, 75x7 -stay
Bbrow- barx20, 85x12, 115x10, 85x10 -stay
Military- 25x20, 45x12, 65x8, 50x5 -stay
1 arm cable laterals- 1x20, 2x12, 3x8, 2x8 -stay
Db shrugs- 45x20, 60x12, 85x10, 65x10 - stay
March 2- off
March 3- legs
Leg press- 4x20, 5x12, 6(+35)x13, 5(+25)x20 - stay one more time
Calves- 45x25,25,25 - stay one more time
Smithsquat- 135x20, 185x12, 235x15, 185x20 - go up
Calves- 45x20, 55x12, 70x15, 55x15 - stay one more time
Obloqques- 5x10
Sldll-115x20, 150x12, 185x10, 165x10 - stay a lil longer
Crunches 4x20
Leg raise- 4x20
Leg curls- 4x20, 6x15, 8x12 - stay
Leg ext- 4x20, 8x15, 10x12 - stay
i switched my off day to sunday even though i was supposed to do legs sunday and take the off day today.
it took everything i had to switch the schedule by a day, and go celebrate my friends birthday and meet his family. he invited me and one other person and i almost turned him down because i am too hardcore/ocd.
March 1- back
Latpulldown-6x20, 9x12, 14x9, 11x6 -stay
Hammerstrngth row- 45x20, 70x12, 100x8, 75x7 -stay
Bbrow- barx20, 85x12, 115x10, 85x10 -stay
Military- 25x20, 45x12, 65x8, 50x5 -stay
1 arm cable laterals- 1x20, 2x12, 3x8, 2x8 -stay
Db shrugs- 45x20, 60x12, 85x10, 65x10 - stay
March 2- off
March 3- legs
Leg press- 4x20, 5x12, 6(+35)x13, 5(+25)x20 - stay one more time
Calves- 45x25,25,25 - stay one more time
Smithsquat- 135x20, 185x12, 235x15, 185x20 - go up
Calves- 45x20, 55x12, 70x15, 55x15 - stay one more time
Obloqques- 5x10
Sldll-115x20, 150x12, 185x10, 165x10 - stay a lil longer
Crunches 4x20
Leg raise- 4x20
Leg curls- 4x20, 6x15, 8x12 - stay
Leg ext- 4x20, 8x15, 10x12 - stay
i switched my off day to sunday even though i was supposed to do legs sunday and take the off day today.
it took everything i had to switch the schedule by a day, and go celebrate my friends birthday and meet his family. he invited me and one other person and i almost turned him down because i am too hardcore/ocd.
its great, bro. pics will be taken this coming weekend....OMEGA said:
March 04- Chest and arms
Hammer strength press- 25x20, 70x12, 100x8, 75x4 - stay
Db press- 35x20, 45x12, 65x8, 50x3- stay
Cable Flys- 3x20, 4x12, 7x8, 5x11- stay
Pushups- set of 28, 10, 11
Bicep Curls- 35x20, 45x12, 70x10, 55x6 -stay
Tricep pushdowns- 4x20, 5x12, 8x12, 6x9 -stay one more time
Bicep 1 arm preacher- 15x20, 20x12, 25x9, 20x7 - stay
Tricep 1 arm- 2x20, 3x12, 6x9, 4x6, -stay
Cable Biceps- 3x15, 4x13, 3x10 -stay
March 5- Cardio 30 min
March 6- back
Latpulldown-6x20, 9x12, 14x8, 11x6 -stay
Hammerstrngth row- 45x20, 70x12, 100x9, 75x8 -stay
Bbrow- barx20, 85x12, 115x12, 85x10 -stay
Military- 25x20, 45x12, 65x8, 50x5 -stay
1 arm cable laterals- 1x20, 2x12, 3x9, 2x12 -stay
Db shrugs- 45x20, 60x12, 85x15, 65x15 - go up
March 7- off
March 8th- Legs
Leg press- 4x20, 5x12, 6(+35)x15, 5(+25)x20 - focus on ROM
Calves- 45x25,25,25 - stay
Smithsquat- 135x20, 185x12, 245x12, 185x12 - stay
Calves- 45x20, 55x12, 70x15, 55x10 -go up
Obloqques- 5x10
Sldll-115x20, 155x12, 185x10, 165x10 - stay
Crunches 4x20
Leg raise- 4x20
Leg curls- 4x20, 6x15, 8x12 - stay
Leg ext- 4x20, 8x15, 10x12 - stay
March 09- Chest and arms
Hammer strength press- 25x20, 70x12, 100x7.5, 75x3.5 - stay
Db press- 35x20, 45x12, 65x9, 50x3- stay
Cable Flys- 3x20, 4x12, 7x9, 5x6- stay
Pushups- set of 40, 11, 15
Bicep Curls- 35x20, 45x12, 70x11, 55x7 -go up
Tricep pushdowns- 4x20, 5x12, 8x11, 6x7 -go up
Bicep 1 arm preacher- 15x20, 20x12, 25x11, 20x9 - stay one more time
Tricep 1 arm- 2x20, 3x12, 6x10, 4x7, -stay
Cable Biceps- 3x15, 4x9, 3x10 -stay
March 10- Cardio for 30 min
March 11- Back
Latpulldown-6x20, 9x12, 14x10, 11x10 -stay
Hammerstrngth row- 45x20, 70x12, 100x9, 75x8 -stay
Bbrow- barx20, 85x12, 115x12, 85x10 -go up
Military- 25x20, 45x12, 65x10, 50x5 -go up
1 arm cable laterals- 1x20, 2x12, 3x9, 2x10 -stay
Db shrugs- 45x20, 60x12, 90x13, 70x12 - stay
