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Trips - Starting The Omega Project 1/7/08
- Thread starter Trips
- Start date
Phase 2 Week 1 day 1
hammer strength chest press - 52.5 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 45 + bar = 90
cable laterals - 20
db shrugs - 85
ez barbell curl - 55
press down w/ bar - 55
db preacher curl - 25
1 arm press down - 20
18 minutes of cardio
This was a tough workout but I felt great doing it.
I had a lot of energy throughout the entire workout. The next 4 weeks look like they will be tough but I think I can make awesome gains during this time.
My diet has been clean for the most part. I cheated during one day last week but that was it. I think I'm going to stay away from the red meat this week. I don't want to be buying any of that 143 million pounds of recalled beef...
For the next workout, I will probably increase db shrugs to 90 and 1 arm press downs to either 22.5 or 25. I'll try increasing the cable laterals too.
hammer strength chest press - 52.5 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 45 + bar = 90
cable laterals - 20
db shrugs - 85
ez barbell curl - 55
press down w/ bar - 55
db preacher curl - 25
1 arm press down - 20
18 minutes of cardio
This was a tough workout but I felt great doing it.
I had a lot of energy throughout the entire workout. The next 4 weeks look like they will be tough but I think I can make awesome gains during this time.My diet has been clean for the most part. I cheated during one day last week but that was it. I think I'm going to stay away from the red meat this week. I don't want to be buying any of that 143 million pounds of recalled beef...
For the next workout, I will probably increase db shrugs to 90 and 1 arm press downs to either 22.5 or 25. I'll try increasing the cable laterals too.
sopac
New member
Re: Phase 2 Week 1 day 1
Wow bro you must of been in the gym for a while. My phase 2 workout is similar to yours but you have a few more exercises than me. Hmmmmm whats wrong with the beef I was craving burgers for tonight.
Trips said:hammer strength chest press - 52.5 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 45 + bar = 90
cable laterals - 20
db shrugs - 85
ez barbell curl - 55
press down w/ bar - 55
db preacher curl - 25
1 arm press down - 20
18 minutes of cardio
This was a tough workout but I felt great doing it.
My diet has been clean for the most part. I cheated during one day last week but that was it. I think I'm going to stay away from the red meat this week. I don't want to be buying any of that 143 million pounds of recalled beef...
For the next workout, I will probably increase db shrugs to 90 and 1 arm press downs to either 22.5 or 25. I'll try increasing the cable laterals too.
Wow bro you must of been in the gym for a while. My phase 2 workout is similar to yours but you have a few more exercises than me. Hmmmmm whats wrong with the beef I was craving burgers for tonight.
Re: Phase 2 Week 1 day 1
Yeah, I was in the gym for a while but it felt good.
sopac said:Wow bro you must of been in the gym for a while. My phase 2 workout is similar to yours but you have a few more exercises than me. Hmmmmm whats wrong with the beef I was craving burgers for tonight.
Yeah, I was in the gym for a while but it felt good.
Re: Phase 2 Week 1 day 1
he has a differing focus and thus Trips got a slightly differing program
some have the same routine, but most dont
sopac said:Wow bro you must of been in the gym for a while. My phase 2 workout is similar to yours but you have a few more exercises than me. Hmmmmm whats wrong with the beef I was craving burgers for tonight.
he has a differing focus and thus Trips got a slightly differing program
some have the same routine, but most dont
Week 1 day 3
Back day
Pull downs - 110
Hammer strength 1 arm rows - 90
db laterals - 25
barbell rows - 95
bent over db flys - 20
stiff leg deadlifts - 115
15 minutes of cardio
This workout went fast. I was done in a little over an hour. I like the cheating part. I definitely see a change in my appearance when I look in the mirror. I see more definition now. Before, I just looked big. I also see some muscles in areas that I didn't before. I think I have lost 10lbs since I started the program which is good. I feel like I lost some strength since I haven't lifted really heavy but I don't care too much about that. I can live with that if I look like I'm jacked. 
Back day
Pull downs - 110
Hammer strength 1 arm rows - 90
db laterals - 25
barbell rows - 95
bent over db flys - 20
stiff leg deadlifts - 115
15 minutes of cardio
This workout went fast. I was done in a little over an hour. I like the cheating part. I definitely see a change in my appearance when I look in the mirror. I see more definition now. Before, I just looked big. I also see some muscles in areas that I didn't before.
I think I have lost 10lbs since I started the program which is good. I feel like I lost some strength since I haven't lifted really heavy but I don't care too much about that. I can live with that if I look like I'm jacked. Week 1 day 4
Legs and abs
leg press: 430
high rep calf raises: 55
squat: 180 + bar = 225
heavier calf raises: 105
hamstring curls: 80
leg extensions: 115
abs completed
I might have to lower the weights for the leg extensions and hamstring curls. My legs were shot once I got to them today and I did more cheating than I probably should have.
Legs and abs
leg press: 430
high rep calf raises: 55
squat: 180 + bar = 225
heavier calf raises: 105
hamstring curls: 80
leg extensions: 115
abs completed
I might have to lower the weights for the leg extensions and hamstring curls. My legs were shot once I got to them today and I did more cheating than I probably should have.
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