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

[OMEGA]

fc good advice

Sub, by the time you get to biceps, they are already so pre fatigued that really dotn EVR worry about target reps or weight. Now dont get me wrong try to ipprove each time in the first phase, phase 1, but DO not get over concerned with what you lifting, but rather HOW your lifting.

note how in the articles on training I say how one arm rows are the "squat" for not only back BUT biceps too!

 

[Sub-Zero]

fc good advice

Sub, by the time you get to biceps, they are already so pre fatigued that really dotn EVR worry about target reps or weight. Now dont get me wrong try to ipprove each time in the first phase, phase 1, but DO not get over concerned with what you lifting, but rather HOW your lifting.

note how in the articles on training I say how one arm rows are the "squat" for not only back BUT biceps too!

alright i was just worried because its not that they arent increasing, or that i raised the weight too high, but that they are actually getting harder, even thoiugh the weight stayed the same.

but ill lower them a bit and see how things go

 

[Sub-Zero]

1/25/08- Legs/abs
Leg press- 3(+10)x20, 4(+10)x15, 5(+10)x12, 6(+20)x12, 5(+10)x10
Calves- 25lbs 3x25
Smith- 135x20, 155x15, 185x12, 215x12, 165x10
Calves- 25x20, 35x15, 45x12, 55x12, 45x12
Obliques- 5 sets of 10
Slds- 75x20, 105x15, 125x10, 145x7, 115x10
Crunches- 4x20


todays commentary:

jesus!!! the smithsquats hurt even WORSE today...i think im just getting better at focusing on it, and keeping stress (owch) at all times on the muscle. they literally felt like they were going to burst on the outsides of my thighs, and my legs were practically spazming while taking the short rests between sets. i dont know why there arnt more posts bitching about just how much these hurt(good hurt) to do.

calves were great, starting to find my groove, hopefully it doesnt cause them to be damaged again lol

sldls were good, but i noticed im having trouble focusing on the left lowback/glut/hamdstring. this is the side that i injured myself earlier this year, and i have to focus especially hard on this side to have it perform/feel/keep up with the right. im just keeping the weight nice and low (even though i upped it a little bit today), to make sure im focusing hard on both sides so i dont develop any bad/worse imbalances

 

[Sub-Zero]

1/26/08- Chest/tris
Hammerstrength press- 25x20, 45x15, 70x10, 90x6, 70x7
Db Press- 35x20, 40x15, 45x10, 55x7, 40x5
Cable flys- 2x20, 3x15, 4x10, 6x7, 4x8
Hammser strength shoulders- 25x20, 35x15, 35x10, 45x7, 35x3
Triceps pushdown- 3x20, 4x15, 5x10, 7x7, 5x5
Singlearm- 1x15, 2x10, 3x8, 1x15
10 min cardio


i moved to school and some of the equipment is a lil different. the bench doesnt have options on incline angles, so i just am doing incline (unless i should do flat--omega??) with a big back arch lol.

hammer strength at this gym is way better than at the old gym, definately able to focus on the chest WAY more as opposed to having lots of it fall oin my delts or tris. or maybe im just getting better at lifting the omega way...

dumbells today were good except when i got fatigued i noticed more stress shifting to my delts, but i was careful with it and worked the chest nice

love the cables here way more. really felt these

 

[Sub-Zero]

1/28/08- 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, 55x12, 45x12
Obliques- 5 sets of 10
Slds- 75x20, 105x15, 125x10, 155x7, 115x10
Crunches- 4x20

everything was good, legs sucked as usual (Iin a good way).

sldls still giving me trouble. iv noticed that my right shoulder rolls forward more than my left with my general posture, and my left oblique/erectorspinae isnt engaged as often as my right day to day.

i think its because of my injury and some weakness on the left lowback, but im trying real hard to focus on that spot and being pretty successfull, but still feeling a bigger pump, and more stress fall on the right side.

alot of it is probably over exxagerated in my head, but still sux

 

[OMEGA]

with reaped use any issue will "even" it self out

just keep at it, and be patient

 

[OMEGA]

repeated use

 

[Sub-Zero]

Latpulldowns- 6x20, 8x15, 10x10, 13x7, 10x9
Onearm hammer strength- 45x20, 55x15, 70x10, 95x7, 70x5
Shrugs- 35x20, 45x15, 55x10, 70x7, 55x10
Lateral raise- bwx20, 10x15, 15x10, 20x8, 15x12
BB curl- 35x20, 45x15, 45x10, 65x7, 45x4
Reverse curl- 15x15, 25x10, 35x8, 25x6
10 min cardio

like i said previously im back at th eschool gym.

lat pulldown is different weights, but i guestimated and found a good weight. it was a lil difficult so im gunna stick with it and not raise the weight for one or two back workouts and try and focus on the squeeze

different hammerstrength row too, but it was really good

shrugs i really found my "groove" that makes it really hurt, as opposed to just making funny faces in the mirror

bb curls this time i got the 7th with MAD effort, i think nextg week im going to go
25,35,45,65 instead of 35,45,45

reverse curls im doin 40x8 for my workset (2.5s on each side )

 

[Sub-Zero]

1/30/08- Chest/tris
Hammerstrength press- 25x20, 45x15, 70x10, 90x6, 70x4
Db Press- 35x20, 40x15, 45x10, 55x6, 40x4
Cable flys- 2x20, 3x15, 4x10, 6x7, 4x6
Hammser strength shoulders- 15x20, 25x15, 35x10, 45x6, 35x5
Triceps pushdown- 3x20, 4x15, 5x10, 7x7, 5x9
Singlearm- 1x15, 2x10, 4x8, 2x10
10 min cardio

so i did 6 instead of 7 on db presses and shoulders. i even lowered my start weight on shoulders and still failed on the 4th sets.

i dont know if its because of school starting, or if im focusing better on the muscle, or if its because of the lateral raises from back yesterday.

should i worry about this? or as long as i gave it my all and struggled through and lifted the right way i will benefit? do i need to lower the weight alot?

the goodnews is i either had alot less stress on my triceps during the chest portion, or im just awsome at tris, because i increased a huge amount on those today

 

[Sub-Zero]

im upping the carbs. i was calculating them and i was barely hitting my target.

im also walking probably an hour+ total each day from class to class now that school has started, and have been very tired all day lately which could be why im not doing too well in the gym.

im gunna add another carbmeal to my day