Joined 18th August, starting September 1 ("project Des")

[desmond]

Cannot wait to start.

Current stats are 73kg, 5'6, 13-14% bf.

I was in better shape at the start of the year (69, 10%), but medication I was on screwed with my strength (I literally lost 30-40%), and the planned calorie surplus was converted into fat.

Thankfully I'm off the medication (4 weeks now) and my strength has returned to at least its original level, and on some lifts above. I realise the Omega programme is not about "maxing out" large lifts per se, I'm merely pointing this out as I know I'm no longer affected by the medication (although it was exciting to see my bench increase by 40 kilos in 3-4 weeks).

I'm looking principally to gain LBM. While I'm not particularly pleased with my current bf, I know from my only past cutting experience, how quickly I could regain a decent six pack, so increasing LBM is my main concern. I would hope to one day be 75kg and 8%, and once I reach this, I'd consider trying to aim higher (depending on how it looked on my short frame).

 

[desmond]

So, I had a look at what some others have done, and although my "omega programme" hasn't started, I thought I'd try it or something similar anyway.

WORKOUT A - Chest, Shoulders, Tris

Smith Machine Bench (kg)
20x25
25x15
32.5x10
37.5x7
32.5x9
Observations: given my barbel bench PR is 110x5, I was shocked at how the low weights were. Squeezing the muscle during each rep makes a massive difference. But I also impressed with how much I felt the exercise.

Incline DB Bench (lb each dumbell)

20x25
25x15
30x10
35x8
30x10

Diddo re weight

Fly:
15x25
20x15
25x11
30x7
25x10

I couldn't believe the chest pump I felt at this stage

Shoulder Press - unfortunately the smith machine was being used, so I resorted to the machine which I don't think is very good in our gym. The chair is at a slanted angle, I experimented briefly and decided that best was looking to the chair, and in addition, actually really going 3/5's of motion (as if I went higher, I started feeling most of the tension in my tris). I have weak shoulders anyway (5x55 standing military press), so wasn't expecting to be able to lift much weight on 2/2 second rep scheme, squeezing the muscle the entire way through.

KG
13x25
18x15
23x10
28x6
23x7

Triceps - push down, pronated grip
9x25
13x15
18x7
18x6

I actually found locking out increased the tension here (whilst flexing) - will have to find out if that is recommended

Overall impressions of routine: very good, excellent pump. I think I may have done the smith machine reps too quickly - so may decrease weight slightly and make sure I'm hitting the 2 second mark.

 

[desmond]

Ok, did the leg routine today. Some general observations
- it was quite exhausting
- I suffered massive lactic acid problems for the SM squats and calf-raises and SLDL (in lower back), whereas I didn't get this in the chest/shoulders. Unfortunately, whilst I got enormous pain in the muscles, I'm not sure I got the pump I got yesterday in the chest. HAving said that, I've never felt my quads burn like I did in the SM squats. I'm not sure if there is any supplement I can do re: the lactic acid problem - I've ordered creatine and beta alaninine, which should arrive this week, so I'm hoping this may help.
- I think my gyms leg press machine sucks and it wasn't a great hamstring workout in comparison to quads and calves.

The WORKOUT:

Leg Press

Our machine I think for this sucks. It's not angled, and I stried to squeeze my hamstrings and arse as much as possible, but I reckon I felt it more in my quads. When September comes I may have to ask Omega for a replacement ham/glute exercise.

25x80kg
20x90kg
15x100kg
12x110kg
13x100kg

Smith Machine Squat
Well, firstly, I couldn't believe the lactic acid burn, or how little weight I was using. It was almost embarressing.

With free weight Back Squat, in my preivous session I did 115kgx5. Squeezing the entire way, flexing at the top, and doing it slow was a whole new story.

25x0(just bar)
15x5
15x7.5
10x10
12X12.5
10x13

Kinda felt I only pushed myself in the final set.

Seated Calf Raises
- again astonished by how little weight I was pushing
10kgx21; 18; 15 (all to failure)

Oblique Crunches
2 sets: 12 (each side); 10 each side.

Floor crunches: 20x4

SLDL
40x25
50x20
60x15
70x10 (strong pain in lower back and I discontinued. It was just lactic acid though as it dissipiated very quickly). Felt this more in lower back than hams

 

[OMEGA]

DARN it?

They are letting you guys in too early!

Please PM me som details

Read the Article, and digest, but know I cant enage till last half of the last week if the month

-O

WELCOME!

 

[desmond]

I will have a recent photo soon. I just wanted to be on creatine for a 1.5 weeks b4 the Omega programme, so my progress pics were not influenced by changes in the creatine level.

This is some shots in Jan (one is new years eve at a pool party, when I was rather drunk but not looking too bloated despite beer + pizza, the other is just after a leg workout, where was flexing at the end of the day).

Compared to those photos, I've gained maybe 2 kilos of fat, and a bit of muscle on my legs as I can now squat more (see post 1 for reason I gained the fat)

I'm not too worried about losing bf on this programme although of course I'd love to, simply because last year when I returned from a long overseas trip, I had similar bf to now and lost it in 4 weeks of cutting.

 

[OMEGA]

Awesome

 

[desmond]

So Omega,

I am changing jobs, and will start my new job in Nov, and have enough accumulated savings that I'm "buming it" with my parents at the moment for the next 2 months.

If greater gains could be made by training more than the standard omega programme, then I'm in - regardless of the amount of training. I have experimented with 2x training on some days lately just to see what it felt like. I find WMS sends me to sleep basically straight away (even during the day), so I'd be able to get plenty of rest and wonder whether I could handle it.

Your call of course

 

[OMEGA]

OK will keep that in mind for certain Des

 

[sweed]

Good Luck Desmond! This will be a fun couple of months!!

 

[desmond]

Good Luck Desmond! This will be a fun couple of months!!

Thanks Sweeds - I'm also very excited.

I'd love to put on as much LBM as Christian Bale in his months following the Machinest lol. To be honest, I have no idea how much to expect

I've tried some of Omega's workouts and really loved the SM squats, chest, shoulder workout, although have had difficulties with the leg press (ours is horizontal and has poor ROM) and back ones, which I'm assuming can be addressed once Sep starts.