Trips - Starting The Omega Project 1/7/08

[Trips]

Week 1 day 4

Legs and abs

leg press: 330
high rep calf raises: 55
squat: 160 + bar = 205
heavier calf raises: 85

The leg presses felt pretty intense, but I was feeling more in my quads than my hamstrings. I'm going to place my feet higher on the platform next time. I got a good sweat going from the squats and my calfs were burning. The workout felt intense but better the second time around.

I did abs this time and the hyperextensions were the worst part. My back is weak and I had trouble doing 4 sets of 20. I got a good burn from doing the obliques and the crunches felt easy. Tomorrow is Friday and it's my off day. I'm looking forward to it.

 

[OMEGA]

you may drop the hyper extensions for now

it is one of the new tweaks I am adding


The leg workout burns a INCREDIBLE amount of calories and fat whether you know it or not

 

[Trips]

Week 1 day 5

Pull downs - 110
Hammer strength 1 arm rows - 60
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 25 (started at 30 but had to drop to 25 when form started to go with the 30s)

and 17 minutes of cardio

I got a pretty good pump in my bis after the barbell curls and this is with just 25, 35, and 45 lb barbells. It was actually a better pump than what I got when I was lifting 75-85 before I started the Omega project.

My pull down number was less than last time but I think my form was a bit better. The rows felt a bit better this time. I noticed that my gym has the hammer strength rows where the weights get racked at the bottom instead of the top of the machine. I'm thinking of using that machine next time. I think I remember reading somewhere that Omega uses that one.

I'm going to need to get straps. I think I could do better on the shrugs with a better grip. Failure on shrugs is always because my grip goes.

Tomorrow will be my off day. I'm thinking of just resting and watching some football.

 

[OMEGA]

"I got a pretty good pump in my bis after the barbell curls and this is with just 25, 35, and 45 lb barbells. It was actually a better pump than what I got when I was lifting 75-85 before I started the Omega project."

EXACTLY

ps Straps are a very good call

as far as the machine rows pan to seconds 35-55

http://youtube.com/watch?v=crc_0IfLqBE

 

[Trips]

Yeah, that's the type of machine that I plan on using next time. I didn't notice my gym had it until today.

 

[Trips]

Today was my off day, but I had the urge to do some exercising so I went out and did some cardio for 30 minutes. Is it ok to do some cardio on off days?

My diet has been pretty clean for all of week 1. I cheated a little on Friday when I ate some cookies and chocolate. But I haven't drank any alcohol since beginning the Omega project.

 

[OMEGA]

I am against it

whether you feel it or not 2 FULL days off are needed
this keeps you nice and strong for the OMEGA PROJECT

nice on the drinking

it will become a vice that becomes more trivial as you advance

 

[Trips]

Week 2 day 1

Legs and abs again

leg press: 340
high rep calf raises: 55
squat: 160 + bar = 205
heavier calf raises: 90

I didn't have much energy for much of the day today so I was worried about hitting the gym. But once I got in there and I started my routine, it felt good. I may have said this before but doing these squats feels like cardio to me. After I was done with legs, my shirt looked like I had been on the treadmill. I like these oblique exercises for abs. They seem to hit my obliques better than other exercises I have done in the past.

 

[OMEGA]

This Leg routine is actually HARDER then cardio and burns MUCH more calories

I created it when I tore a tendon in my foot and could not run, and look what happened

it happens to be the best of all worlds

The oblique method hits the Entire ab complex

 

[Trips]

Week 2 day 2

Chest, Tris, Front Delts

hammer strenght chest press - 42.5 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 35 + bar = 80
press down w/ bar - 60
1 arm press down - 15

18 minutes of cardio

I don't know why but I wasn't really feeling much energy in the gym today. I just felt weak through most of the workout. And I just noticed that this is just my 2nd time doing chest, tris, front delts. I hope it's better next time I hit these muscles at the end of the week. Maybe I'll have my lipostack by then?

The 1 arm press downs did feel better this time around. I lowered the weight and I was able to feel the muscle contraction better. I wasn't really feeling the chest contraction much with the chest exercises except when I was doing the cable flys. I need to focus better there. The military presses were tough and they felt good.