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

[desmond]

Omega, re chest routine, i'm not suggesting a change for now as 2 weeks to go, but what exercises are best for middle upper pec? Can this be improved. It's the weakpoint of my chest - the rest is good size proportionately to body.

I was thinking as possibilities:
- cable flies (from down up, not up/down as I've been doing them under program)
- strong incline SM bench with hands feeling like they are tearing the bar together
- DB incline resembling a front raise, but using just one DB, with your hands pushing against each other (to squeeze inner pec) and using light weight, just foucssing on upper chest and not front deltoid.

 

[OMEGA]

upper Middle pec

add 3 sets at the end of the CHEST workout 2 of low incline DB presses with moderate weight where the goal is to simply "crimp" the pecs Over AND OVER AGAIN TO SUB-Failure to fill in the gap

Also do an Acute creatine load 3 hour pre Chest workout

 

[desmond]

upper Middle pec

add 3 sets at the end of the CHEST workout 2 of low incline DB presses with moderate weight where the goal is to simply "crimp" the pecs Over AND OVER AGAIN TO SUB-Failure to fill in the gap

Also do an Acute creatine load 3 hour pre Chest workout

Awesome - will try tomorrow chest day.

 

[desmond]

Sorry, by crimping do you mainly perform the upper motion, kinda like your violently pushing your chest together (i.e., almost like your shrugging your chest to remove the gap between it)?

 

[OMEGA]

Never Violently ( which can work but......... if you have a bad day or are say dieting hard it will = injury)

Opt for a Super slow, Pec ONLY contraction where you Just do 3 sets to sub Failure USING SAY 35 POUND dumbbells

at the end of the chest workoput you have

Focus Only on the top 1/2 range motion and mentally "crimp" the pecs over and over again till fatigue

The Creatine Micro load before will give you the systemic ATP to achieve this effort

 

[desmond]

Leg day - really intense workout. I was happy. Have struggled with legs on Omega, mainly b/c my prior squat form was shitty, and we had no suitable leg press machine, so in a way, I will call this the first great leg workout, as have been practicising my squat form.

This is despairingly late, but late is better than never. It means my legs haven't really taken off this program, although the quads have improved to some degree.

Free weight squat 80x7 (only ham/glute; prefatigued)
SM squat - 85kgx7 (prefatigued).

I was getting a lot of looks today, groaning dramtically on the above exercises and SLDL.

 

[iggy]

I was getting a lot of looks today, groaning dramtically on the above exercises and SLDL.

lol dude, i always get "looks" at the gym. Plus people have

called me a pussy because of my size compared with the low

weight i'm doing. i just laugh. some of them do five sets of

cheat curls. but also my amateur bodybuilding buddy respects me

more because my form is much better and im making progress. keep

up the good work though des! were all here with you!

 

[desmond]

True.

I do also often get looks too. It was just funny - I don't normally get looks doing even SLDL for groaning, or most of the sets for squats, normally just last rep or so. Oh well now the goal is to simply be more hardcore each time

 

[access]

There's a girl that works at my gym says she likes watching me workout because of all the grunting I tend to do...LOL.

 

[OMEGA]

Lol