Daily Log

[OMEGA]

awesome

keep trucking!!!!!!!!11


great work so far

as far as one arm rows try this:

please shorten the range of motion by another 10% and really try to do burn outs in the mid-range of the movement. It will be very hard NOT to establish a mind muscle connection. Then when it starts clicking you can go back to normal.


i did this with cable flys for myself till it finally clicked

 

[FriendlyCanadian]

sweet, I feel like I could do better on cable flyes aswell any advice?

 

[OMEGA]

same thing just work the mid range under full and constant tension

 

[FriendlyCanadian]

week seven day 4 (sadly only four days this week oh well =( )

this was yesterday on sunday btw.

I did back and biceps, was a really good day, didn't have my asshole violated by N.O.xplode though I still did have to do the penguin shuffle when I got to the gym, lol fuck.

had an awesome back workout really worked on flexing my back during the pulldowns and keeping my form.

I took your advice on the one arm rows and it really seemed to help alot, I felt it alot more in my back especially on my left side, I need to work more on my right side.

but I managed pulling 60lbs 10 times on my third set, just working on the midrange form.

biceps were awesome, probably the best bi's workout I've had in a while, I was worried too because after pulldowns my biceps were screaming like I had just worked them to failure almost.

I managed to throw up 25lbs a side, plus the ez curl bar on regular curls (no idea what the bar weighs) it felt great, I really slowed it down and squeezed it out.

I wanted to cry though after reverse curls with the ez curl bar, I think I could only do like 10 lbs on each side by the time I got to my third set, can't entirely remember.

shrugs went really well too, really worked on squeezing it out at the top, managed to pull 85lbs 8 times.

All in all a pretty good day, neglected cardio though =( bad fc bad!

 

[FriendlyCanadian]

week 8 day 1 that was today, it's really like the start of the forth week that I've really devoted myself and dedicated myself to the omega project.

I love being at the gym, I could live thier right now, it feels so good.

chest day (my favorite day wee)

really worked on the push machine on flexing out my chest and it seemed to give it a better burn, was pushing more weight on my 3rd set then ever before, felt awesome.

low incline was pretty good too, I got a spot and managed to throw up 65 lbs 7 times, my arms were burning out before my chest though, I'm going to drop the weight back down for my next workout. I just wanted to try it so I did, and my spot blew ass, he had no idea what he was doing, lol.

took your advice on the cable flies too, really working on making that connection, I don't think I quiet good it though it did feel like a solid chest workout, I pulled 75lbs a side for 10 on my third set.

triceps I rock at this exercise, really good at flexing out that try during peak contraction, having a hard time getting the numbers up but my tri's are pretty toast by the time I get to them. I really enjoy the one handed triceps, fucking loved it!

I had no time for milit press or cardio as I was in a mad hurry to get to work on time.

Update, I'm probably still over 240, but I'm noticing alot of changes in my body everything is becoming alot harder and fuller, the vascularity on my forearm is at a place it's never been, I'm starting to see veins on the underside of my forearm near my elbow, two of them infact and I'm loving it, I've NEVER had that before in my entire life, not even when I was down around 230 last summer.

my chest is filling up and getting harder, my biceps, my triceps, my quads are especially getting harder and my calves seem to be higher and more full aswell, fucking loooove looove looving it.

sometimes when I'm working out, I could kill omega, haha esp on milit press and shit, but all in all I'd probably kiss the guy. =)

QUESTION OMEGA!:

sometimes lately I'm starting to notice when I start working out that I don't always think my muscles have fully healed, I think they have for the most part, and I don't normally feel any muscle soreness because of the glutamine. I don't know if this is a problem or not, I don't think so, but what are your thoughts?

 

[FriendlyCanadian]

Week Eight day two.

leg day, fucking heck yes, even though I semi hate it, hah.

I did milit press today when I got there because I ran out of time yesterday. I managed 90 for 7 on my third set, I would have never been able to do this after the chest workout mind you.

then did side laterals 25x 8 on my third set.

legpress, 14 plates on er for 9 on my third set.

SQUATING WOO hah : 450lbs 11 times, with great form nice and slow on the down though my ups were a little faster, had excellent form and almost died when I racked that bitch.

then heavy calves, and hyperextensions and side obliques, no time for crunches today, going to do them later at work.

Question : I have a really hard time "flexing" my shoulder is there anything I can do about this?

 

[FriendlyCanadian]

week eight day three (this was yesterday on wednesday)

Back and shoulders today, I did what we discussed in pm Omega.

really worked hard on this workout, intense.

forth set of rows was 65 for seven, I continued to really work on the midrange to get the mind muscle connection to grow and it really seemed to make for a better workout.

I also was previous doing biceps wrong, I forgot that it was suppose to be 3 sets of 20, so I did 20 sets of 20 and 3 sets of 20 reverse, I almost wanted to puke and or cry after this was over.

Shrugs were really good, esp the way I trained them today, 4 set of shrugs was 85 for seven.

really worked on flexing everything today and really feeling the muscle trying to slow it down and grow the mind-muscle connections all in all a great workout.

I was unable to workout on thursday, due to an entire lack of sleep, cause I slept in, bugger.

I have a bizzare schedual this weekend, and I'm going to try to get to the gym again after today, which is chest fucking hell yes I can't wait to get off work and go hit my chest hard.

I'll probably have to find a 24/7 gym in calgary to drop in for one legwork on saturday or sunday. I'll keep you posted.

I'm having a difficult time doing cardio at the gym due to time restraints, but I'm going to start skipping rope at work.

I'll be sending you that barrage of questions today bro.

 

[FriendlyCanadian]

week eight day four, fuck I loved this day, I just didn't want to leave the gym at all.

chest and triceps, quickly becoming my favorite day, mostly because of chest.

so I had an awesome workout today, 4th set of low incline was 7 for 60 which felt awesome and really good, really worked for the pump and the squeeze.

on my 4th set of cable flies I managed to pull 80lbs nicely for eight the last two were really difficult but I just squeezed and pulled those fucking handles down, was awesome, really worked on my mid range and making that connection easier.

I did Military press before cable flies, I was amazed at what I could lift, since I couldn't even come close to it before 25 x the bar (which I was so far away from before) 15 x 10lbs + bar, 10 x 15lbs + bar 7 x 25 lbs + bar then bar + 2 2/4 lbs to fail, fuck I wanted to punch omega after this, haha. but it felt good to see such an improvement on an intense day, I couldn't even close to match this in the past.

pushdowns went really well, especially one handed those are my favorite by far.


followed by 10 minutes of cardio.

Now my delima is getting to the gym one more day this week, which I want to so fucking bad, so I'm going to likely find a 24/7 after my shift on sunday night to do legs so I can feel more complete on the inside.

 

[OMEGA]

will get to your qs this weekend

 

[FriendlyCanadian]

Going to pop by a 24/7 tonight, if they charge me 20 bucks for a drop in, I'm going to destroy the gym out of rage with my awesome workout, maybe I'll do three workouts in one! hahah.

LEGS TONIGHT!!! wooooooo, squatting.. yum yum!!!