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

[Sub-Zero]

my starting point is as follows: i made this before i had decided to go ahead and give the omega project a shot.

http://www.elitefitness.com/forum/w...lite-interactive-training-journal-579044.html



SO IT BEGINS!!!

 

[OMEGA]

Yay!

 

[Sub-Zero]

day 1. damn, thats intense. im so used to exploding and basically not using my muscles nearly as much for most of my reps during the lift...so it had me leaving the gym hungry and now my head hurts lol.


anyway

1/14/08- Legs
Leg press- 3x20, 4x15, 5x12, 6x12, 4x12
Calves- 45’s for 25, 20,20
Smithsquats- 135x20, 155x15, 165x12, 185x12, 135x10
Calves- 45x20, 55x15, 60x12, 70x12, 45x10
Obliques- 20, 15, 12, 10, 10
Slds- barX20, 65x15, 95x12, 115x10, 135x7, 95x12
crunches 4x20

usually with leg press i had been doing 6-8 plates on each side for reps from 15-20, but with the super short rest periods my legs started to hurt real bad...probably felt it more in the quads than i should have as they hurt through the entire next excersise (calvs).

my calves fuckin suck and i have a hard time on the mind muscle connection with them, so i used real low weight to make sure i squeezed throughout the entire motion. i probably need to lower the weight a little on this, cause around rep 10 of my 4th set i lost the conection and sort of exploaded up with reps 11 and 12.

for the first warmup i was going down too low on smithsquats (never done em before, always been ass to grass squatter) but then i put my feet forward more and cut my ROM in half and REALLY started to feel it. fuck it sucked.

id always neglected abs because i thought they got enough work from the heavy squats and DLs and cleans i was doing, and had never done that oblique excersise so even though its supposed to be easy, abs sucked alot too! i wasnt sure about the whole "to failure" thing after the 4th set, so i just alternated with zero rest...so i did 20 one side, 20 other side, 15 one side, 15 otherside, etc, and did 10 instead of 7? omega what should i do on that for the "failure" part?

on the crunches, the back of my shirt was so sweaty it kept sucction to the mat. everyone probably thought i was farting but i swear it was my wet shirt squeezin out the pockets of air, lol

im already excited for tomorrow though!

 

[OMEGA]

nice

abs just "do them" you don't have to fail or get fatigued , however some will find it tiring

your abs got alot of indirect work via legs so your just doing the rest with routine we use.


some days it maked me tired other day it does not


I told you this was for real

 

[Sub-Zero]

1.5.08- backbis
Latpulldowns- 75x20, 112.5x15, 125x10, 150x7, 112.5x12?
Onearm hammer strength- 25x20, 45x15, 70x10, 90x7, 70x10
Shrugs- 35x20, 45x15, 55x10, 65x7, 50x7
Lateral raise- 5x20, 12.5x15, 15x10, 20x7, 15x10
BB curl- 35x20, 45x15, 45x10, 65x7, 45x6
Reverse curl- 15x15, 25x10, 35x8, 25x?
10 min cardio


took slightly longer rests between things than i shoulda...couldnt get the plates loaded and unloaded fast enough, lol

 

[OMEGA]

how did it feel?

 

[Sub-Zero]

how did it feel?

everything was great, except the lateral raises (i must admit i used to be a weight slinger with these). my mind muscle connection needs a little work for this excersise but for the most part it was good.

my legs are hurting so fuckin bad though, calves, but thats not whats hurting the most. iv never done obliques before. so i feel like i got jumped and had my sides stomped on

back is starting to get a little sore, nothign compared to my legs and obliques though (from yesterday).

im used to alot more volume on back, but squeezing on every single second of back excersise and really focusing on the muscle i think will have me hurting real bad tomorrow.

i dont normally work biceps directly, so the short rest periods and squeezing at the top of it and going slow had me making awful faces in the mirror. hurt so bad.

for reverse curls i just used my straps, strapped in, REALLY found my groove (even though i had only done this excersise once before).

all in all a good day, except i just feel really tired. and sore. reminds me of the first saturday of wrestling season back in highschool.

 

[Sub-Zero]

1/6/08- Chest/tris
Hammerstrength press- 45x20, 55x15, 60x10, 70x7, 55x10
Db Press- 35x20, 40x15, 40x10, 50x7, 40x5
Cable flys- ?x15, ?x10, 27.5x8, 17.5x10
Smith shoulders- 75x20, 85x15, 85x10, 95x7, 85x10
Triceps pushdown- 4x20, 4x15, 5x10, 6x7, 4x12
Singlearm- 1x15, 2x10, 3x8, 1x10
10 min cardio



i have some questions:

today kind of sucked. my shoulders and tris have awful endurance compared to my chest, so it was really hard to focus on my chest with pre-xausted shoulders and the high reps made my tris hurt more than my chest.

i also fucked up and inclined the bench too much for DBs, next time im only doing one notch.

ALSO i want permission to NOT use the smith for shoulder press. i have lifters OCD and couldnt enjoy the shoulder part of the workout because i couldnt decide whether or not the fuckin chair was centered under the goddamn smith! it was driving me insaine. so with your blessing, i will be doing my shoulders in a hammerstrength plateloaded shoulder pressing machine OR if you give me the OKAY, id like to do them with dumbels, in arnold fashion "arnold dumbell press".

last question:
is the lateral raise on back day meant to preexhaust shoulders before the pressing day? cause i was thinking of arranging my routine like this:

Legs
Back
Chest
off
Legs
Back
off

Legs
Chest
Back
off
Legs
Chest
off

see notice i switched chest and back on the 3 day cycle, so that chest comes before back if im doing it twice in the week. is this alright?

thanks man

 

[OMEGA]

NO Arnold presses EVER

yes you may use Hammer for Mil Presses

Lateral on Back day are one of our tools, no they are not for pre exhaust, they are for "tying" it all together for back and traps

you chest WILL respond as your body balances out

 

[Sub-Zero]

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