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

[access]

Sorry to hear about the hammie Des. Rest it buddy as they can be bad injuries.

 

[desmond]

Oh God - ran out of protein powder, and did 2 days on "protein rations" (still got protein, just mainly from food). So sore. Will get more protein ASAP

To save money I did buy some concentrate (80%P; 7%C, 5% F) online, and some isolate strictly for PWO. Finances running a bit shitty ATM. The benefit of this of course is it makes total alcohol abstention very easily achieved, which should be great for phase 2.

Am looking forward to extra shoulder development in phase 2 - my chest is really large in relative sense, and whilst I want to keep improving it, bettter shoulders would be nice to balance it out.

The concentrate was ridiculous cheap - 20kg,$295, and given the collapse of our dollar, thats <$200.

 

[desmond]

Chest day:
- DB bench same as preivous (but I did bench on SM this time, I think our machines aren't too good and I got better workout)
- SM shoulder press (PB, finally: 10x6; 7.5x10
- tri (same as before)
- 7 minutes of incline bench.

Omega: ever made a client look like this. I'm sure I sound like a "homo" saying this, but this gymnasts body I'd almost describe as beautiful and would be precisely how I'd like to look, although I'd never expect to. And he - like most gymnasts/sprinters - maintains this bf all year round on a high carb diet lol

T-Nation.com | Death to Crunching

 

[OMEGA]

I can Change any body if the person wants it and if technique and diet are adhered too PERFECT

it may take longer then 3 months but ANY body can shift in its look in less then 2 years

 

[OMEGA]

And by the way yo body can do so much and be JUST like that form what I recall, maybe even better

 

[access]

I am with you Des, that's a heck of a body!

 

[desmond]

I am with you Des, that's a heck of a body!

His serratarus has the thickness of abs in its own right - an 8 pack + 4 attached at the top.

Hammy feels fine this morning. Will hit legs tomorrow

 

[access]

Glad to hear the hammie is on the mend Des.

 

[desmond]

Ok these are 2 progress pics.

Some comments:
(1) everything has improved since start of omega. As I said, the anti-D's I was on made me in a worse state than in those previous photos (i had lost muscle; gained fat). Much worse. This has since been reversed.
(2) I've really only been super strict on diet in last couple of weeks. I suffer from the problem that I think cutting is too easy so can get sloppy on diet. I also had too many birthdays and weddings. I've completely abandoned this "sloppineness", and see any alcohol/major cheats as "physique vandalism". The fridge permanently has a cabbage in it if I feel hungry lol and need to eat
(3) Omega my shoudlers have dramtically improved on your program. My back was seriously pathetic before this program despite being able to do pull ups with 25kgx5(weighted) as I didn't know how to engage it.

Goals:
(1) More LBM, particularly arms/shoulders/back. My chest, ab, and calf development are strong relative to rest of the body (didn't bother showing this in photo). if possible lower bf, but I can do this after the program if necessary.
(2) I realise I should work on my back most, but I've become infatuated by shoulder improvement. I imagine developing a large muscle like a back is a slower process anyway
(3) I wasn't quite doing the leg exercises properly I think in terms of form, so they still have a way to go. I think I have higher bf% there than upper body, so I'd need to cut to make them look better also.

Phase 2:
(1) I don't care how much I'd have to train - I'd be willing to train 2 hours per day if that would give me the best transformation! I have a pretty severe headache condition, but don't notice it too much when exercise, so training is like a drug to me

Long term goals:
(1) to be as muscular as that gymnast with comparable bf% lol

 

[iggy]

looking good bro! keep up the good work.

 

[access]

Awesome Des!

 

[slamminshaun]

Before pics to compare?

 

[desmond]

Before pics to compare?

Here are some comparison It was actually taken a while ago, but I should point out that prior to the omega project on anti-D's I lost strength, muscle and gained fat. These comparisons were when I was in better shape than at start of omega, so the side one is particularly telling. ALso, these photos were taken early in the morning, so my abs are better in the photos (I love milk/salt too much lol).

I went off the anti-D's 4-6 weeks b4 Omega (things started to pick up 2 weeks after coming off them).

I did take one photo immediately pre-Omega which was almost embarressing - will try to hunt it down and upload. Just can't find it. When you see that one you will be shocked lol. That one is obviously the best indicator of progress - I was in aweful shape.

I realise my bodyfat is still higher than these shots - but I also know from experience that that is less than 4 weeks of dieting strict. ALso, the fact that I was tanned at the time and now pale (and for some reason a side effect of coming of the anti-D's "zitty") makes me look shitter now.

One thing of humour - I was consuming about 1.5 kilos of butternutsquash/sweet potato in teh earlier shots there. Gee I was orange lol!

 

[slamminshaun]

Thanks for posting those up. I think you started on the originally scheduled 9/1 date. You were 73kg (about 160lbs) when you started, how about now 60 days later?

 

[desmond]

Thanks for posting those up. I think you started on the originally scheduled 9/1 date. You were 73kg (about 160lbs) when you started, how about now 60 days later?

I'm 72 by same scales

Again, I should point out that I'm leaner than at the start, where my bf was at all time high.

I was 68/9 in those photos - which is probably a more accurate representatino of muscle mass given, I was stronger in those photos on any exercise than b4 omega and was told by others I looked less muscular

 

[desmond]

Good DAY - all PB's:
(1) DB bench - 50lbx10
(2) shoulder press - 10kgx7
(3) Triceps -23kgx7

I had a "steak mince meat" cheat the proceeding night - went over my protein allocation by 70 grams (it's my only cheat in 3 weeks). The steak was high quality and cooked on george forman, so I'm guessing 10% fat max. I actually woke up feeling better than ever (in terms of soreness) and thought PB's were highly possible.

I haven't been doing cardio lately b/c of dodgy hamstrings, but I think they are fine now so will resume from tomorrow

OMEGA: BTW what are your thoughts on eating at night? I'm a bad sleeper (mild insominiac exercbated by chonic headche syndrome), so I've typically been consume 100g of tuna at 3-4am, about 7 hours after last meal. I assume this is OK? Then going back to bed. It shits me off but I wake up about every 1.5-2 hours - have ever since I got the headaches. I'm sure my gains would be better if I could sleep better. Having said that I still feel energetic at the gym, just not outside of it or a tennis court

 

[desmond]

Some form questions for stage 2:

(1) French Press. I will profess to finding difficulty in exercise tris (although as my photos indicate they have improved a lot) - should we lock out on french press. I imagine key is to keep elbow as still as possble, but should arms be pointing straight up, or as Arnie suggests, the arms should actually be titled towards my face so that at full extension there is still stress on tris. The thing is I have never felt tension on this approach at full extension.
(2) Barbell Rows:

Please advise on
(1) grip width
(2) what is target muscle (lats or middle back)
(3) whether standard grip (to target back thickness) or underhand (for lats)
(4) I'm assuming elbows should be tucked in and we are to bring bar to stomach

(3) for the 3 set exercises, you stated they are to be a "new intensity". Does this mean we perform them faster/heavier? E.g., Heavy bb rows?

 

[deezy1225]

Nice work des.. i can really see some solid improvement... i will post some progress pics up when i start phase 2

 

[desmond]

PHASE 2 LIFTS:

DB Bench - 60lbx6 (note, I found it hard to actually cheat on this. DB incline bench really kills my pecs - I'm so weak after the final 2 sets on the other chest exercises)

PB

SM Shoulder press - 15kg+SM PB
Side Laterals - 15lbx5 (really hard after SM press + negatives).

DIET ATM has been shitloads of kangaroo. I use to eat a lot of it, then started hating it, but am now fond of it again. I swear my shits/urine are starting to smell of it!

Similar nutritional profile to beef, but <2% fat, 0.4%< sat fat, and highest natural source of CLA. Best thing is really cheap in AUS

Chicken breast is pretty expensive in AUS, so kangaroo, salmon, beef will probably be my main sources of protein + eggs now

 

[access]

Best of luck Des on stage two!

 

[desmond]

Consolidated List of DIET QUESTIONS:

Hi Omega, I have sent u many of these as PM's or in my journal, but it may be confusing now I've consolidated all my diet questions in this post

(1) PROTEIN INTAKE

You have said to me up my protein intake by 50g, which takes it to 250g and then also said consume 300g on rest days?

Is this correct - u want me to consume more on the rest day? BTW, to get 300P on rest days without shakes I hope u don't mind if I eat more than 3 meals.

(2) FAT INTAKE

My initial fat intake was 90g, and u have said to up this by 30g 1-2 hours before training.

First, what is the rationale behind this? Isn't there a risk that the PWO carb insulin spike will cause this to be stored as fat?

Before training (and I guess in general), what fats do you prescribe/proscribe? Just mono or poly (nuts, seeds, avocados, salmon, eggs) or is sat fat ok (beef, cheese). I note u said butter was OK pre-workout so I was thinking that perhaps anything but trans fat is ok. Particularly, what about cashews or cheese - haven't had them for ages and love it!

What about flax/fish fat pre-workout given its antiflamattory properties may limit muscle growth.

(3) CARB INTAKE

Mine is set at 220, but is this the same on rest days. Reason I ask is now I'm consuming 300g on rest days - and 300P, 220 (net) C, 90F seems like a lot of cals for days I'm burning very little. should I cut carbs on these days a bit?

(4) Eating nocturnally

This entire program, I've been eating nocturnally. I.e., as part of my protein intake, I consume about 100g of tuna about 3-4am simply because I'm a terrible sleeper and have always woken up 3-5 times per night. Is this fine - it seems to assist now that I'm aiming for 300P too

 

[desmond]

So today non-training - tried to get through 300P without shakes as recommended. So much meat.

Hit 330 in the end
(1) 8 eggs
(2) 2 medium tins of salmon
(3) 3/4 tin of large tuna
(4) 300 chicken breast

And other smaller sources of protein!

 

[OMEGA]

Des I wont be able to get to PM till mid next week

BE patient

 

[access]

Why no shakes at all Des to supplement the protein intake?

 

[desmond]

Why no shakes at all Des to supplement the protein intake?

Omega didn't want shakes for me on rest days. I have 50 WPI and 20g glutamine on training days.

Fortunately, kangaroo is quite cheap so usually I'd be doing about 400g of that a day. It is also <2% fat. Unusually, I like tinned salmon, and given its health benefits, I will try to have that fairly regularly.

They just had a chicken sale so I've been eating heaps of that last 2 days.

BTW Omega:that's cool re getting back to me later.

BTW, doing back today
- key lifts:
(1) 60kg lat pull down; 45lb one arm rows.

But was too fucked to do arms after that. The deadlifts really drained me - I mean really. Perhaps I should have trained later in the day or something. It was a good session up until that.

So, I'm doing arms in the evening after work. I really struggle to train bisceps sometimes after back - for whatever reason, its the thing on the oemga routine I struggle with most. If possibe, i'd prefer to always split up the back routine day into 2 sessions (back morning; arms evening).

 

[OMEGA]

"But was too fucked to do arms after that"

LOL!

 

[desmond]

"But was too fucked to do arms after that"

LOL!

Well, perhaps it was being wussy, but u said "each training session should be trying to condense 6 months of progress into 1 month". I knew that I wasn't going to be doing that with the arms then, so we will see tonight.

 

[OMEGA]

NO I loved this quote!

 

[desmond]

Well returned to gym as promised:

(1) bi curls - 20kgx7+bar
(2) tri extension - 28kgx5

I still struggle to properly feel my tris at times. My shoulders are looking really good now - if only the tris could get better!

Oh BTW Omega, and don't worrry I'm not doing it, but spider rowing looks like a decent exercise for mid-inner back. I could see how it operate nicely with omega principles (i.e., slow, strict, full contraction): T-Nation.com | HSS-100: Back Specialization

 

[desmond]

DOMS REPORT:

Now this is a suprise, no DOMS after yesterdays (AM) back workout, but after PM arms workout.

Normally I always have next day doms, except on abs.

Nutrition was different this time:
(1) 30g fat pre workout as u suggested (6 eggs) for stage 2. This wasn't part of stage 1.
(2) WMS PWO + whey, glut, and some leftover leucine I had
(3) then 30 minutes later, oats, cocoa, milk, cinnonom kangaroo (kangaroo separate)

It was such a bomb of cals I had only kangaroo + fish oil for lunch lol

But excellent recovery. Perhaps I should have this "double serve" of carbs each time PWO? Or was it the fats pre-workout? Normally if I have WMS PWO I just have kangaroo and onions 1/2 hour later instead of another carb meal

Today Legs:
(1) Wide stance free weight squats: 70kg
(2) SM squats: 70kg bar

 

[desmond]

REST DAY

DIET (300P+ no shakes)

Intend to consume:
- 100g low-fat cheese
- 2 glasses skim milk
- 700g kangaroo
- 300g salmon
- 5 whole eggs

I do have to wonder whether this kangaroo diet I'm now on lol is dangerously high in iron. But can't afford chicken in this quantity. Iron is claimed by the WHO to be a cargigen, but I'm assuming elevated levels would have to be over a long time. Kangaroo is very low in sat fat though which is good

I'm only writing this up as this is the first time I've hit the 1kilo meat mark twice in a week! I can't do this in 3 meals, so 1/2 of that kangaroo is for between meals

(293P; 27C; 74F).

The remaining carb sources (oat bran, cocoa, butternut squash, greens) will push me over 300, and ensure fat around 90.

So much meat lol

 

[iggy]

wow, can you get kangaroo in the u.s.?

 

[desmond]

wow, can you get kangaroo in the u.s.?

It wouldn't be cheap in US.

$7 per kilo in AUS, 98% fat free, similar iron/zinc levels to beef, 0.4% sat fat, highest natural source of CLA.

$7AUS= about $US4.6 I think ATM

Actually managed 360g of protein. Got quite hungry at the end of the day for some reason, felt a slight possibility of cheating, so 9pm dinner was 400g kangaroo, 300g onion, 200 red peppers, bigger than normal, but no disaster. I kinda wish onions were a bit lower in carbs - can eat them endlessly when grilled on george forman

 

[desmond]

Consolidated List of DIET QUESTIONS:

Hi Omega, I have sent u many of these as PM's or in my journal, but it may be confusing now I've consolidated all my diet questions in this post

(1) PROTEIN INTAKE

You have said to me up my protein intake by 50g, which takes it to 250g and then also said consume 300g on rest days?

Is this correct - u want me to consume more on the rest day? BTW, to get 300P on rest days without shakes I hope u don't mind if I eat more than 3 meals.

(2) FAT INTAKE

My initial fat intake was 90g, and u have said to up this by 30g 1-2 hours before training.

First, what is the rationale behind this? Isn't there a risk that the PWO carb insulin spike will cause this to be stored as fat?

Before training (and I guess in general), what fats do you prescribe/proscribe? Just mono or poly (nuts, seeds, avocados, salmon, eggs) or is sat fat ok (beef, cheese). I note u said butter was OK pre-workout so I was thinking that perhaps anything but trans fat is ok. Particularly, what about cashews or cheese - haven't had them for ages and love it!

What about flax/fish fat pre-workout given its antiflamattory properties may limit muscle growth.

(3) CARB INTAKE

Mine is set at 220, but is this the same on rest days. Reason I ask is now I'm consuming 300g on rest days - and 300P, 220 (net) C, 90F seems like a lot of cals for days I'm burning very little. should I cut carbs on these days a bit?

(4) Eating nocturnally

This entire program, I've been eating nocturnally. I.e., as part of my protein intake, I consume about 100g of tuna about 3-4am simply because I'm a terrible sleeper and have always woken up 3-5 times per night. Is this fine - it seems to assist now that I'm aiming for 300P too

(5) one more too this list

Breakfast if its pre-workout.

If I am meant to consume 30F pre-workout, and pre-workout is breakfast, do I still consume a decent serving of carbs? I think I work out better after a decent size of carbs in the morning.

The only thing is a pre-workout meal of 30F, 60-80C, 50P is quite a lot of cals. Is it OK to do this? Something like oats + whole milk + 3 eggs + kangaroo?

 

[deezy1225]

damn i want kangaroo !!

 

[desmond]

Ok - there has been one major diet cheat since I last posted. Wasn't amused.

Weight updates - some PB's since last posted:

DB rows - 50lbx6
DB bench - 65x7
DB side lateral raises - 20lbx5 (I got the 15x10, unfortuantely no in between)
Wide squat - 10x80kg. My form is now finally good. A shame taken so long
Triceps - 28kgx7
Bisceps no improvement - why do I have such weak arms lol
Deadlift - 110kgx7 (maybe too quick)
Lat Pull down - 55kgx6

Omega: what are ur thoughts re leucine,

http://www.sportsnutritionsociety.org/conference_presentations/ISSNConference_200806_Layne.pdf
Disruption of BCATm leads to increased energy expendature - Forums

I know Layne Norton's research suggests that excessive meal frequency actually makes you protein refractory - supports your diet idea in this regard.

BTW, for the 30g of fat pre-workout, I'm using whole meal. Please advise if this dispeases you. I assume its analgous to butter

General physique updates:
- chest/shoulders/back looking better. Arms have platueued. Chest is quite disprportionate to rest of body (although avatar doesn't show it, but trust me it is). It's quite ripped though - line 2/3's way up. I would like more middle/upper chest. The chest width is really good

 

[OMEGA]

Hi

~Butter and Olive oil are ideal fats based on in the trenches Experience.
~also isolated Fats are ideal, look at it as a bolus dose as specifically for Raw Pure intense energy

~Luecine and Glutamine are INCREDIBLE acticatabolics on or OFF anabolics

deceptively simple yet POWERFUL much like Creatine as far as what it brings to the table for the athlete.

 

[desmond]

Thanks Omega
- I will go with the olive oil. I'm sure its unjustified, but there is something weird health wise to me for downing that much butter.
- I ordered 4 kilos of leucine to add to my supplement arsenal. Got a decent price. Layne Norton absolutely loves it (writes lots of articles on it) so thought I'd give it ago.

Hi

~Butter and Olive oil are ideal fats based on in the trenches Experience.
~also isolated Fats are ideal, look at it as a bolus dose as specifically for Raw Pure intense energy

~Luecine and Glutamine are INCREDIBLE acticatabolics on or OFF anabolics

deceptively simple yet POWERFUL much like Creatine as far as what it brings to the table for the athlete.

 

[OMEGA]

Layne is a Great guy
I know him

 

[iggy]

keep up the good work des! just double checking whats your current supplementation as of now.

 

[desmond]

keep up the good work des! just double checking whats your current supplementation as of now.

No Explode - to be honest, not a fan, no stims do much for me. I've tried this and superpump before. IT tastes good though. But given costs, after omega program I will never use it again
Glutamine - 20-25g on training days
Creatine - 15g on training days
Leucine- I'm gagging 10g per day (tastes gross)
Beta Alanine - 3g per day (bought this ages ago - don't know if it worked. My lactic acid coping has improved since taking it, but that just could have been natural adjustment. Either way was cheap)

I have ditched WMS - the studies/logic all appear to be against it being necessary. I'd prefer to get those PWO carbs from milk, oats, etc. For whatever reason, gains/mood is better if I consume a lot of milk, and I don't bloat get fat on it, so I consume at least 1/2 litre pre/post workout.

Leucine was cheap - 10g per day is a large dosage and it about $.3USD per day

 

[iggy]

nice des....
yeah i tried no explode a bunch a couple years ago. back then it was great but pricey. i HATED superpump, made me sick everynight. Amp 02 was the best i've ever had so far. Nano Vapor was amazing but not as good as amp 02, plus nano vapor messed with my head. I might try assault or ill pick up some lipost3me next.

 

[desmond]

Well a shit weights session today - no PBS I think (maybe DB row - 50lbx5)

My headache related insomnia really shits me. It detracts from too many sessions. For whatever reason I look worse than 1/2 a week ago. I could just be being paranoid.

 

[OMEGA]

what do you mean worst?
also how is your water intakr?

Also what Stims are you using and how often

 

[access]

I have ditched WMS - the studies/logic all appear to be against it being necessary. I'd prefer to get those PWO carbs from milk, oats, etc. For whatever reason, gains/mood is better if I consume a lot of milk, and I don't bloat get fat on it, so I consume at least 1/2 litre pre/post workout.

My thoughts too Des on WMS.

 

[desmond]

what do you mean worst?
also how is your water intake?

Also what Stims are you using and how often

LOOKING WORSE:
I think (and I could be paranoid) that my muscles look a bit less full and my abs look a bit fatter.

When flexed, top 6 ab ridges are very pronounced and a there is a hint at the bottom 2. Hence, any bf% change is instantly recognizable. My bf is too high for my abs to be too pronounced when completely stationary – although you can see them in the mirror still.

Possible explanations for elevated bf% include:
1. a massive cheat 4 days ago;
2. for last 3 days I have been eating kraft non-fat singles (macros 25P; 2F; 10C (lactose)). The formulation is different to US. However, they are absurdly high in sodium and could have caused bloat. Not sure. Never buy them but mum did, and I just used them instead of milk, which i respond to well and doesn't cause bloating issues. Note these haven’t made my headaches worse, I just look worse this week.

WATER AND STIMS:

My water consumption is very high – a gallon a day I think at least.

As for stimus, I just take no-explode, and the occasional coffee. I don't take any stims from about 3pm. Unfortunately, I have just incredibly treatment refractory headaches ("new daily persistent headache", know as the most treatment non-responsive)- have been to numerous neuros, been hospitalised, taking numerous meds, botox. The plus is that my tolerance of pain has improved so I love working out - ideally, I'd work out twice per day as its the only time I feel alive. Indeed, working out once per day max is the only negative of this program for me. Of course, lower quality sleep is a downer weights wise.

The headache downside (amongst many) is I graduated top 2% of one of the country's best law schools, got accepted at 5 of the 6 nation's best firms...and well had to quit my job (leave of absence), and may never be able to use my law degree (I've only had the condition for 3 years).

 

[access]

Wow Des..I can only sympathize. Those headaches have made such a terrible impact on your life.

 

[desmond]

I may post pics in a week or two to see whether I'm being paranoid.

One thing I've noticed -even on stage 2 - is I appear to have excellent back/chest recovery. I feel the exercises really well while doing them, but recover in 2 days completely. Perhaps its why chest has always been my best bodypart (back wasn't b/c form sucked for exercises).

I have slightly slower (but good recovery) for other muscles.

 

[desmond]

Some PB's:
- Shoulder Press: 17.5x5; 15x9 (kg)
- DB Bench (65lbx7 but very good form - better than last time)
- DB row 50lbx7 right arm, less left arm
- Tricep Push down - 32kgx7 (but last 2 tad iffy)
- Bis/legs no PB

 

[access]

Lot of PB's happening lately Des..good stuff!

 

[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

 

[desmond]

Chest day:
70lbx6 (PB - but I was tensing chest less than normal I think)
Shoulder PW (personal worst lol) - for some reason no strength in shoudlers today, still tried my best. They were shot SM and then evem more so after lateral raises. Perhaps its the cheat reps on the chest exercises which did it?

Anyway, Omega did the creatine load for the inner/upper chest, and crimped (BTW, should arms crossover when crimping).

God my chest looked pump today - got comments from bodybuilders at the gym. I'm starting to get some good lines on the chest. If I can develop the upper/middle, I will be really happy with my chest.

One final question Omega - going away from Friday to Sunday. Meant to do back weds; legs thursday, Chest sat, but can't till monday.

Should I do 2 sessions on thurs, or just do chest on monday and have 2 extra days of rest?

 

[desmond]

Well I'm thinking of just one session thurs, and taking an extra 2 days of rest. It will do me good I think - hopefully the eating isn't too bad while away!

 

[deezy1225]

hey des .. just reading through everyones posts ... catching up from the last week or so .. keep up the good work !!

 

[desmond]

Could't be fucked with cardio today - legs, chest, shoulders all too sore.

So I reduced my carb intake by 50g to compensate -sorry omega

 

[access]

Sometimes you gotta do what ya gotta do Des and listen to your body. I was in a similar state couple of weeks back. A rest can do wonders every now and then.

 

[desmond]

Omega:

how is this possible? I've been taking 10-15g of supplemental leucine lately and have recovered FAR, FAR worse? WTF? I've been hitting 300P, 230C, 90-120F (depending on whether its training) perfectly except for cheating badly on Sunday, which of course should increase recovery.

I don't get this - normally my recovery is really, really good (esp on chest/back)

 

[desmond]

Back yesterday -
DB rows50lbx9; 55x4 (right hand) (PB)
Biscep Curls - 20kg + bar (my bisceps will forever be weak pisses of shit)
Tricep push down - forgot to record

Today Legs:
Wide Stance Squat - 85kg PB
Free weight Squat - 80 (same as last time).

My legs have been so sore since the workout. Excruciating really. The leg extension machine was busy, so as I didn't want to lose momentum, I did sissy squats (slowly and controlled) before the SM squats. THe pain (in a good way) is now horrendous.

Omega: what are ur thoughts on sissy squats? I think our leg extension machine is actually pretty bad - much worse than ones I've used at other gyms before. The sissy's seem to nail the front of my quads.

 

[OMEGA]

Sissy Squats are too complicated and cascade stress to unpredeicatbly

dont use them

You can skip leg extensions

if you ever COMPETE then use them pre comp

 

[desmond]

Sissy Squats are too complicated and cascade stress to unpredeicatbly

dont use them

You can skip leg extensions

if you ever COMPETE then use them pre comp

So the leg extension is just for definition?

I find the hamstring curls are really useful however to enable me to isolate hams/glutes on the wide stance squat as we have no good leg press machine.

 

[OMEGA]

would say Ham String curls are critical for part 2

but EXtentions NO ONLY for pre comp

 

[access]

About the only good thing you get from Leg Extensions Des is a muscle pump. Their not really suited to muscle growth when compared with a squatting or pressing movement.

 

[OMEGA]

Yes EXCACTley
though in calorie deprivation they bring out cuts

 

[desmond]

Nice, no leg extensions then.

The leg day is draining enough lol - I always feel wrecked for the remainder of the day in stage 2. The rest day after it is vital

 

[desmond]

CHEST DAY:

after 3 days off because of a brief interstate trip (uncle's 50th), back to gym. The break was good. My shoulders have really been feeling it lately. They don't have the same recovery as my chest or back, but as long as they keep looking better, I don't care lol.

DB Bench -65x7 (this is kinda of a PB, by mistake, I had the incline one notch higher than normal, but managed to do the same weight)
SM press - not so good. This has gone down in the last 2 goes - I suspect because the cheat reps for chest are hitting the shoulders and pre-fatiguing it.

OMEGA:
- how much longer for the program to last? I feel that my shoulders, back have in particular massively improved on this program. My thoughts at this stage is to continue to Christmas on stage 2 (even if the program expires), and then take a few weeks off, but maybe a bit more cardio than I've been doing (I get very agitated if I don't exercise).

 

[desmond]

BACK DAY:
- DB Rows PB. First time I've got 50x7 on both sides (have on RH side b4), 50x9RH; 55x6/4 (RH/LH)
- Biscep Curls - 10kgx6. They just aren't improving.
- tricep push down - 13x7 tiles (normal machine was in use, but this was PB).

I felt the back part of the workout was really good today, the arms part was decent, but I think it suffers being after back. Omega: do I have ur permission to split this up (Am back; PM short arm session. The gym is basically 2 minutes from my house so I can do this conveniently)

 

[desmond]

LEG DAY:
- wide stance squat was 10kg less than last time? WTF?
- SM squat was PB (90x6). I couldn't do the drop set - I lost control on the negative, so and couldn't get bar back up in time. So drop set was almost like a 5th set with about 40 seconds rest in bewteen.
- I repeated wide stance squats b/c I was so shitty with weight - weight got worse, but consolation prize was that my glutes cramped and i almost collasped while doing them as a result on final reps.
- Seated Calf raises - 60kgx15

 

[OMEGA]

give me timee to answer Des

next week some time

 

[desmond]

Chest day - no PBS, in fact worse than last time on all exercises.

I've been having chronic pins and needles in last month. So much so that I now ahve it 1/2 the time and its covering my face. Will see a doctor on Monday, but I think it explains why my recovery from exercise has been totally shit of late and my progress has been crappier (poor circulation mean poor blood flow to muscles).

I'm a little concerned after googling what this could be - I don't know what I'd do if it was hypothyrodism, as that would be the end of any progress of weights, and I'd being damn well to maintain.

I'm quitting the no-explode as a result of this problem, but retaining glut/whey but reducing the creatine to stage 1 levels.

Is it at all possible that this "downhill pins/needles & muscle fatigue" is the result of the addition of leucine? I'm quitting leucine from today

 

[access]

Shit Des..I do hope this is nothing like you think. It's not like you have don't have enough to deal with already.

 

[desmond]

Hey Omega, just informing u that it doesn't look like I will hereafter remain on the omega program for health reasons. My parenthesia hasn't abated and I'm struggling to do more than 3 workouts per week for the last 2 weeks of any intensity.

Weights wise its really dispirited me because it started about mid November and I'd say I've made no progress since then, whereas I was really pleased with my omega progress was really satisfying up until that point.

I've been put on medication now and will take 2 weeks off weights in the hope it gets better. Hopefully won't gain too much fat in the mean time. I guess I should start the program all over again when it gets better.

 

[desmond]

Hey Omega, just informing u that it doesn't look like I will hereafter remain on the omega program for health reasons. My parenthesia hasn't abated and I'm struggling to do more than 3 workouts per week for the last 2 weeks of any intensity.

Weights wise its really dispirited me because it started about mid November and I'd say I've made no progress since then, whereas I was really pleased with my omega progress was really satisfying up until that point.

I've been put on medication now and will take 2 weeks off weights in the hope it gets better. Hopefully won't gain too much fat in the mean time. I guess I should start the program all over again when it gets better.

 

[access]

Such disappointing news Des. I hope your able to get yourself better quickly buddy.

 

[OMEGA]

I will be here for you when you get back

I like you very much and will offer to help you for another 1-2 months

for a fressh restart

Merry Christamas

 

[iggy]

Sorry to hear that bro! Take care of yourself and have a merry christmas bro!

 

[desmond]

I will be here for you when you get back

I like you very much and will offer to help you for another 1-2 months

for a fressh restart

Merry Christamas

Thanks very much Omega - I appreciate this immensely, and thanks Access and Iggy.

Happy Christmas

 

[OMEGA]

no worries

we will start again when you get well

from scratch

 

[desmond]

T-Nation.com | Midrange Partials for the Best Pump of Your Life

Interesting article which basically says muscles main force can be exerted in middle 2/3's of movement - in other words, as per omega's rep execution insruction

 

[desmond]

Hey Omega, I'm hoping to rejoin the program in 3-4 weeks.

I want legs to be my main goal body part.

The pins and needles problem I have has largely improved based on medication I'm on, the only problem is I want to be off the medication before starting Omega, and that's not going to be for about 4 weeks (the medication causes drowisness).

For whatever reason I have a very inflamed liver too per tests. This shits me, as I have never done drugs (anabolic or recreational), and drink infrequently. My doctor has no idea as to the cause - he says I need to be "a barnie gumbo alcoholic" for this level of inflammation lol.

So, when I redo the program, I am unfortunately, considering doing it without creatine or glutamine, or at very least the former as I realise I still consume copious amounts of latter in things like milk.

Also, I won't be using no-explode or anything like that (I have decided to permanently avoid artificial sweetners, even splenda)

Thanks

 

[OMEGA]

Let me see your Supp and drug and Liquid intake ( of all kinds including diet sodas) please

 

[desmond]

Let me see your Supp and drug and Liquid intake ( of all kinds including diet sodas) please

Prior Sup intake was:
- creatine, beta-alanine, glutamine, whey, no explode, 4 diet cokes per day (july-October)
- In November, I added leucine, problems seem to start shortly after (I seem to start recovering badly, experienced pins and needles, and generally flunked the omega program as a result lol).

Since December, I have (in a reaction to medical problems) eliminated everything (including artificial sweeteners, cafeine, diet drinks) except glutamine, and whey.

Daily water intake very high - probably 5-6 litres per day.

 

[access]

Good to see you gaining your health back Des excepting now for this liver issue. Hope you can find the cause for that.

 

[iggy]

get better soon bro!

 

[OMEGA]

T-Nation.com | Midrange Partials for the Best Pump of Your Life

Interesting article which basically says muscles main force can be exerted in middle 2/3's of movement - in other words, as per omega's rep execution insruction

Not sayin T Nat did this

but we have had some interesting folks sign up then vanish

seemingly they wanted the info
one of them was a writer for a mag...........hmmm

 

[desmond]

Not sayin T Nat did this

but we have had some interesting folks sign up then vanish

seemingly they wanted the info
one of them was a writer for a mag...........hmmm

Haha Omega - well, as annoying as it is, plagiarism is a powerful form of flattery.

Any net PT will always be prone to this - hence, the incentive Omega one day for your own personal training book

 

[access]

Interesting...

 

[desmond]

Awakening sleepy muscles

One thing I think I have learned from the Omega program (although perhaps I'm just arriving at this hypothesis on flimsy grounds) is that knowing your body, and knowing what muscles you are using in a movement is key.

My former mind muscle connection ("MMC") was shit; its now much better but still needs improvement.

For me, a key thing has been to activate "sleepy" muscles. For whatever reason, I use to do chins/pullups, with no mind muscle connection, lift pretty heavy weights and have no back. Now I MMC, can feel the exercises smashing the back and it grows.

Omega: there are still some muscles I have very poor MMC with, tricpes being the main one. For whatever reason, I can't feel push downs overhand grip for most of the exercise, especially on the negative. I've been practicing the motion without weight to see whether I can flex the tricep throughout the motion and I can't really do it (this is how I developed back MMC).

My MMC is not great for hammies either but I have been practicisng unweighted SLDL and RDL to try and improve this and I can see this being OK in a few weeks.

I'm at a loss. My triceps never responded at all on Omega and I think this is the cause. I'm hoping to rectify this before rejoining the program quite soon - do you have any suggestions? Anything would be great - otherwise, I'm doomed to crap triceps. They look better in my profile than real life I can assure you.

My bisceps too didn't really respond to omega even though I felt them - they didn't ever get stronger or bigger, except in the first couple of weeks. I can't work out the cause this time, but am working on it ATM.

I'm thinking of doing the bi curls either one arm or elbows against the wall next time, and doing my best to ensure the brachialis isn't doing the job (I've done some reading which suggest that this can in some people perform the role the bisceps should be doing, so I'm trying to watch out for that now and dropped the weight)

My lower back suffers from similar MMC issues - but I think I can still feel it well on hypers, I just can't say flex it if I'm sitting or not extending the top of my back.

 

[access]

Des, how are you doing Tri's? I mean what is the pushdown movement your using. I have found that actually forcing the bar down more vertically engages my tri's better than like a rounded type movement you see most do on tri's. Rather than pivot from your elbows moving the straight bar in a semi circular motion up and down (as you would say doing lying skull crushers) try forcing the bar more vetically down so the path the bar takes is more up an down than around and your decreasing the size of the arc considerably (virtually non existant arc now) if your understanding me. Keep your elbows in to your sides still but really force the bar downwards and flex at the bottom.

This is a little unconventional I know but for me I seem to respond much better with this range of movement on this specific exercise. I can go a little heavier in weight also than doing the more traditional way but provides me with an excllent pump.

 

[OMEGA]

Re: Awakening sleepy muscles

One thing I think I have learned from the Omega program (although perhaps I'm just arriving at this hypothesis on flimsy grounds) is that knowing your body, and knowing what muscles you are using in a movement is key.

My former mind muscle connection ("MMC") was shit; its now much better but still needs improvement.

For me, a key thing has been to activate "sleepy" muscles. For whatever reason, I use to do chins/pullups, with no mind muscle connection, lift pretty heavy weights and have no back. Now I MMC, can feel the exercises smashing the back and it grows.

Omega: there are still some muscles I have very poor MMC with, tricpes being the main one. For whatever reason, I can't feel push downs overhand grip for most of the exercise, especially on the negative. I've been practicing the motion without weight to see whether I can flex the tricep throughout the motion and I can't really do it (this is how I developed back MMC).

My MMC is not great for hammies either but I have been practicisng unweighted SLDL and RDL to try and improve this and I can see this being OK in a few weeks.

I'm at a loss. My triceps never responded at all on Omega and I think this is the cause. I'm hoping to rectify this before rejoining the program quite soon - do you have any suggestions? Anything would be great - otherwise, I'm doomed to crap triceps. They look better in my profile than real life I can assure you.

My bisceps too didn't really respond to omega even though I felt them - they didn't ever get stronger or bigger, except in the first couple of weeks. I can't work out the cause this time, but am working on it ATM.

I'm thinking of doing the bi curls either one arm or elbows against the wall next time, and doing my best to ensure the brachialis isn't doing the job (I've done some reading which suggest that this can in some people perform the role the bisceps should be doing, so I'm trying to watch out for that now and dropped the weight)

My lower back suffers from similar MMC issues - but I think I can still feel it well on hypers, I just can't say flex it if I'm sitting or not extending the top of my back.

lots of good stuff here will get ot it soon

 

[desmond]

Re: Awakening sleepy muscles

lots of good stuff here will get ot it soon

Thanks - I'm hoping to get back on the program properly in 2 weeks.
I don't think I'm inhibited by the pins and needles problem at the moment, although I'm not totally cleared.

Omega, ATM I'm working on trying to improve my mind muscle connection ("MMC") a lot on the areas where its not great - triceps, left biscep, hamstrings (particularly left), lower back. Basically, I want the MMC to be as good as the areas where its at its best (other areas).

I'm kinda doing your routine ATM, except I'm adding many sets to these problem areas, not to failure so much, but just to improve MMC.

I noticed today doing a lot of tricep sets that my biscep got sore, which may explain why I'm struggling with triceps exercises as my bis may be too stiff and affecting the movement. Will try streching the bis to a large extent before next tri workout.

 

[desmond]

Will start logging again on tuesday - officially resume project (Omega has me on different supps, as creatine seems to cause me problems, and I think they will arrive tues/weds next week).

Will take photo about 2 weeks in, and every 2 weeks after. Need to wax my chest first however lol