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

[desmond]

That's cool and thanks access.

I almost think in phase one there is 1 to many chest exercise - the DB incline bench seems to hit the chest so hard for me that I'm very weak on the cable flies. For the cable flies I'm really trying to focus on the inner contraction, because I would think that is where they are superior to DB incline bench

 

[access]

Your doing great and just keep up the intensity as best you can. You should notice improvement as you go along with the flies becoming a little easier to do as the workload becomes more manageable as you adapt.

 

[desmond]

LEGS TODAY:

I realise our hack squat machine could probably serve as a leg press, so I'm now doing leg press like everyone else. I had to put in some wooden planks so I had decent ROM.

I was so focussed on trying to perfect the hamstring/glute pain that I forget to record its weight.

Seated Calf raise: I stayed on 45kg, but I think I flexed for longer and held position.
SM Squat: Smith + 70kgx9. Is it just me or my drop sets have to go down like 30% to achieve anything.

One question for OMEGA:
I still am not really getting the straight leg deadlift properly. Frustrated I tried good morning after the SLDL and I seemed to get much greater soreness in glutes/hams and about the same in lower back, and hyperextension for me also get greater soreness in the lower back. Am I able to switch to good mornings instead of SLDL. Or do you have a video of the SLDL as this is the only exercise that I'm just not feeling it in.

It's dawned on me too I have a real problem squeezing my lower back muscles. I think my lower back is too puny to squeeze lol, so going to have to work on this

 

[desmond]

DIET QUESTION:

you instructed me to eat about 90g of fat a day. This is more than I'm use to and I have been eating a hell of a lot of 10% fat beef (probably 300g per day) which is constituting a significant % of my fat source.

I'm guessing than 90g is divided on avg as follows:
(1) 30 beef
(2) 20 eggs
(3) 15 fish oil or salmon
(4) 10-15 incidental fat (from low fat milk, oats or chicken)

Is this OK? It's more sat fat than I've ever eaten before, but I'm not worried about cholestoral issues (mine's fine, and I consume about 40-50g of fibre, as well as a lot of omega 3 so it all balances out).

I'm just wondering whether 1/2ving the beef, using more chicken and tuna, and adding say avocado (mono fat) would be better for muscle growth?

 

[desmond]

CHEST day (yesterday rest)

(1) DB Bench - awesome PB (50lbx8)
(2) Shoulder Press - PB 7.5kg | bar x7 [note, our SM machine is uneven - should I use another piece of equiptment]
(3) Tricep Pushdown - omega, I have asked you questions for this, and I think maybe I was going to heavy. I notice I start shaking and losing tension in the tris. Until, its perfect, I'm staying at 7 on the machine (this isn't in kilos or pounds). At this weight I felt great tension, but above that started shaking and lost tension
(4) Cardio - 7 mins on treadmill, 9km, 15 degrees (I use to do stair running, this is my first time running on an incline in 4 months). I will try to improve it by 0.2 kms per workout, although expect this to plateou at around 10.5-11. It is quite the calf workout. I find flat running for 7 minutes quite taxing upper body wise, and don't want to interfere with my upper body weights. my legs in contrast recover well.

Diet has been very good since last Monday! Only cheat was a large steak on sunday - had family function - (estimated for that day 339P, 180 net carbs, 135 F)

 

[desmond]

I just wanted to say, never have I believed so much in my weight program that I'm guaranteed results. I'm noticing visual changes all the time, and until monday of last week, my diet was very shonky too simply b/c of all the functions I attended led to constant cheating.

As motivation, whenever I think I'm wussing out on a rep, I try to imagine Omega is watching me lol, and disapproving!!!

My goal is eventually to be a very ripped 75 kilos (7-8% bf, maintainable, and no aas, something like a gymnast, but with bigger lower body). I'm hoping to accomplish this by end of next year, and on the omega program, I now believe I can. I'm not really a fan of the massive look on a short person (I'm 5'6) but each to their own.

 

[OMEGA]

I just wanted to say, never have I believed so much in my weight program that I'm guaranteed results. I'm noticing visual changes all the time, and until monday of last week, my diet was very shonky too simply b/c of all the functions I attended led to constant cheating.

As motivation, whenever I think I'm wussing out on a rep, I try to imagine Omega is watching me lol, and disapproving!!!

My goal is eventually to be a very ripped 75 kilos (7-8% bf, maintainable, and no aas, something like a gymnast, but with bigger lower body). I'm hoping to accomplish this by end of next year, and on the omega program, I now believe I can. I'm not really a fan of the massive look on a short person (I'm 5'6) but each to their own.

THANKYOU so much!

its Incredible to hear such things........and I promise its THE way, or at least one of the best foundations for the future you that will be of help to others where you are.

Des Keep it up and part 2 will be soo very god for you, like REALLY amazing in term of the extras you will get

 

[desmond]

Oh omega, I realise some of the back issues I'm having on SM squat is our machine is slightly uneven. I think I have a weak "fettuccine" lower back too

 

[OMEGA]

Hey i see I missed some Q's please bullet point the ones you want and I will see if i can assist

"fetticine" back is solved by a 10 minute run for a warm up and some light 2-3 sets Hyper exetentions first

 

[desmond]

Hey Omega, I will just retype the Q's:

(1) for those hypers you suggest, is that a full range of ROM? Any form tips
(2) do you have any problems with me consuming a 1/3 of my suggested 90gs of fat from beef? (so 300g beef per day)
(3) my smith machine at my gym is slightly uneven? SHould I still use it for squats over free weights. I'm not sure if its causing the occasion lactic acid back pain on squats or my fettucine back lol (I wonder too if its the reason for my poor weights progression on shoulder press. Having said that, visually, my shoulders are progressing really well