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

[OMEGA]

your already big now, you will be a monster one day for sure

I think you look great, the other pics had a bit more lighting in them, but I think you look better now

try to retake the pics with a light bulb on top of you

 

[Sub-Zero]

March 24- Chest and arms
Hammer strength press- 25x20, 70x12, 100x5, 75x2 - stay
Db press- 35x20, 45x12, 65x5, 50x3- stay
Cable Flys- 3x20, 4x12, 7x8, 5x6- stay
Pushups- set of 20, 10, 11
Bicep Curls- 35x20, 45x12, 75x8, 55x5 -stay
Tricep pushdowns- 4x20, 5x12, 8x10, 6x8
Bicep 1 arm preacher- 15x20, 20x12, 27.5x8, 20x6 -
Tricep 1 arm- 2x20, 3x12, 6x8, 4x6, -stay
Cable Biceps- 3x15, 3x15, 3x10 -stay

March 26- Back
Latpulldown-6x20, 9x12, 14x8, 11x8 -stay
Hammerstrngth row- 45x20, 70x12, 100x8, 75x6 -stay
Bbrow- barx20, 85x12, 125x12, 100x10 -go up
Military- 25x20, 45x12, 70x7, 50x5 -go up
1 arm cable laterals- 1x20, 2x12, 3x8, 2x10 -stay
Db shrugs- 45x20, 60x12, 90x10, 70x8 - stay

March 27th- Legs
Leg press- 4x20, 5x12, 6(+35)x12, 5(+25)x15 - focus on ROM
Calves- 55x25,25,25 - stay
Smithsquat- 135x20, 185x12, 245x12, 185x15 - stay
Calves- 45x20, 65x12, 85x12, 65x13 -stay
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 29- Chest and arms
Hammer strength press- 25x20, 70x12, 100x7, 75x5 - stay
Db press- 35x20, 45x12, 60x7, 45x5- stay
Cable Flys- 3x20, 4x12, 7x8, 5x8- stay
Pushups- set of 23,11,7
Bicep Curls- 35x20, 45x12, 75x10, 55x6 -stay
Tricep pushdowns- 4x20, 5x12, 8x10, 6x7
Bicep 1 arm preacher- 15x20, 20x12, 27.5x10, 20x6 -
Tricep 1 arm- 2x20, 3x12, 6x9, 4x7, -stay
Cable Biceps- 3x15, 3x15, 3x15 -stay


March 31- Back
Latpulldown-6x20, 9x12, 14x9, 11x7 -stay
Hammerstrngth row- 45x20, 70x12, 100x9, 75x8 -stay
Bbrow- barx20, 85x12, 125x10, 100x10 -
Military- 25x20, 45x12, 70x7, 50x6 -go up
1 arm cable laterals- 1x20, 2x12, 3x8, 2x9 -stay
Db shrugs- 45x20, 60x12, 90x10, 70x10 - stay

April 1- Legs
Leg press- 4x20, 5x12, 6(+35)x15, 5(+25)x15 - focus on ROM
Calves- 55x20x3 - stay
Smithsquat- 135x20, 185x12, 245x12, 185x12 - stay
Calves- 45x20, 65x12, 85x12, 65x10 -stay
Obloqques- 5x10
Sldll-115x20, 155x12, 185x10, 165x10 - stay
Crunches 4x20
Leg raise- 4x20
Leg curls- 4x20, 6x15, 8x12 - stay
Leg ext- 4x20, 6x15, 8x12 - stay