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Trips - Starting The Omega Project 1/7/08
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needtogetaas
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wwebound4life
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Welcome aboard Bro! 
Day 1
Day 1 legs...
4th set poundage:
Leg press: 290
Squat: 150 + bar
Calves: 75 (last series)
After the leg presses, I was hurting. It kind of felt like I had done cardio.
I misjudged the weights for the squats. I usually don't use the Smith machine. Something to improve on next time...
My calves were burning when I was doing the 3 sets of high rep calf raises. These were done with full ROM. For the heavier sets of calf raises, I only concentrated on the top ROM and they were easier.
I am used to using a lot more weight, but I feel I got a better burn with today's routine. I was definitely walking a little funny when I was leaving the gym.
Day 1 legs...
4th set poundage:
Leg press: 290
Squat: 150 + bar
Calves: 75 (last series)
After the leg presses, I was hurting. It kind of felt like I had done cardio.
I misjudged the weights for the squats. I usually don't use the Smith machine. Something to improve on next time...
My calves were burning when I was doing the 3 sets of high rep calf raises. These were done with full ROM. For the heavier sets of calf raises, I only concentrated on the top ROM and they were easier.
I am used to using a lot more weight, but I feel I got a better burn with today's routine. I was definitely walking a little funny when I was leaving the gym.
Last edited:
Day 2 - Back, Bis, Traps, Side Delts
4th set poundages:
Pull downs - 130
Hammer strength 1 arm rows - 55
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 30 (4 sets)
and 18 minutes of cardio
Damn... my arms/shoulders were hurting when I was on the treadmill and moving my arms. I think it was the laterals that did it. My shins were hurting on the treadmill too. :-( That's why I usually try to avoid running.
I was definitely feeling a good burn with the curls and the laterals. I wasn't feeling the 1 arm rows much. I don't know if it was because of my form or if my back isn't very strong. I'm gonna watch some youtube clips and see if I'm missing something.
My diet has been pretty much spot on so far. But the coworkers keep bringing in chocolate and cookies to work for everyone. I have been able to fight off the temptations so far.
4th set poundages:
Pull downs - 130
Hammer strength 1 arm rows - 55
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 30 (4 sets)
and 18 minutes of cardio
Damn... my arms/shoulders were hurting when I was on the treadmill and moving my arms. I think it was the laterals that did it. My shins were hurting on the treadmill too. :-( That's why I usually try to avoid running.
I was definitely feeling a good burn with the curls and the laterals. I wasn't feeling the 1 arm rows much. I don't know if it was because of my form or if my back isn't very strong. I'm gonna watch some youtube clips and see if I'm missing something.
My diet has been pretty much spot on so far. But the coworkers keep bringing in chocolate and cookies to work for everyone. I have been able to fight off the temptations so far.
Week 1 day 3
4th set numbers:
hammer strenght chest press - 42.5 on each side
low incline db press - 50
cable flys - 55 total (keeping track for my personal record)
smith military press - 35 + bar = 80
press down w/ bar - 60
1 arm press down - 20
18 mins of cardio - stupid shins were hurting again so I did a mixture of walking and jogging on the treadmill
Things to do better next time:
1) focus on contracting muscles better when the pain sets in - I've been forgetting to do this sometimes
2) keep better form on 1 arm press downs for 4th and 5th sets - my triceps were near dead once I got to those sets.
I have to say it is so much harder to lift these weights with OMEGA's rep scheme and tempo. All of my lifts numbers are down a lot. It's humbling but I'm here to get results so I won't care when people give me weird looks when I look like I'm in pain trying to curl a 35lb barbell.
4th set numbers:
hammer strenght chest press - 42.5 on each side
low incline db press - 50
cable flys - 55 total (keeping track for my personal record)
smith military press - 35 + bar = 80
press down w/ bar - 60
1 arm press down - 20
18 mins of cardio - stupid shins were hurting again so I did a mixture of walking and jogging on the treadmill
Things to do better next time:
1) focus on contracting muscles better when the pain sets in - I've been forgetting to do this sometimes
2) keep better form on 1 arm press downs for 4th and 5th sets - my triceps were near dead once I got to those sets.
I have to say it is so much harder to lift these weights with OMEGA's rep scheme and tempo. All of my lifts numbers are down a lot. It's humbling but I'm here to get results so I won't care when people give me weird looks when I look like I'm in pain trying to curl a 35lb barbell.
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