Log

[Acela]

my whole body was sore as fuck so i did 45 min. of cardio and spent a good 15 minutes (long for me lol) stretching in lieu of "working out" today

back at it tomorrow

 

[OMEGA]

hello>?

 

[Acela]

hello>?

I know, I know....work and personal life have been hectic (like seriously fucking outta wack)...good news is i've been working out consistently (just haven't had ther free time to sit on EF like usual)....bad news is the diet hasn't been spot on....not enough cals....interestingly though, since incorporating the creatine i've added about 3-5 solid lbs so thats good....diet back on track as of yesterday.....here is probably 3 or 4 workouts...

Arms (january 4th)

Tri pushdown
140lbs x 12
drop set
110lbs x 6

BB curl
70lbs x 10 (very happy w/ this)
drop set
55lbs x 4

DB preacher
20's x 13
20's x 17
25's x 14

Reverse EZ curl
40lbs x 13
40lbs x 18
50lbs x 8

Took Jan. 5th & 6th off
Jan7th was Legs

leg press
weight is lbs per side
180 x 7
drop set
135 x 6

smith squats
weight is lbs per side
80 x 5
drop set
70 x 5

seated calves
125 x 16
130 x 12
130 x 12

Jan 8th (today)
chest/delts

hammer strength press
weight is lbs per side
80 x 10
drop set
70 x 5

fly-low contraction
32.5 x 10
drop set
30 x 5

SMITH barbell incline (DB's & incline benches were taken)....i improvised w/ weight
145 lbs x 10
drop set
135 x 8

fly-high contraction
30 x 12
drop set
27.5 x 10

Smith military
weight is lbs per side
35 x 8
drop set
30 x 5
big dropoff here but overall the workout was great

back on track
these actually felt really good

 

[Acela]

todays workout was back & traps
good sleep, for the first time pre-workout I had carbs and protein (usually its just carbs) and I think this gave me some added energy that is much needed for these types of workouts IMO

Hammer strength pulldown...i fucked up and increased weight because i was looking at the wrong page in my journal LOL...just a 10 lb increase for my 4th set-dropset
weight is lbs per side
80 x 11
drop set
70 x 4

Hammer strength Row
weight is lbs per side
135 x 7 (great contraction, PERFECT form)
drop set
90 x 7

Shrugs
80's x 15
drop set
70's x 7

Bent over BB rows
115lbs x 15
115lbs x 13
125lbs x 10

things have calmed down a bit so I will have time to go through the forum to catch up on everyones progress and updates to the Omega Project

 

[Big Rick Rock]

Hey Acela!

 

[Acela]

Hey Acela!

Yo BRR....how you doin'?

 

[Acela]

today sworkout was ARMS
slept for 9 hours....nice and rested

Tricep bar pressdown
140 x 12
drop set
110 x 6

BB curl
70lbs x 8
drop set
55 x 4

DB preacher
20's x 20
20's x 19
25's x 18
25's x 13
real improvement with this one....perfect form IMO, good burn and peak contraction

Reverse curls
30lbs x 20
40lbs x 14
50lbs x 12

did some intuitive training today....1 set of CGBP with 135 for 13 grueling reps just to really fucking burn em' out. good shit today

 

[OMEGA]

CGBP you may add them
actually added light benching to anothers routine but your differed

go fot it

 

[Acela]

CGBP you may add them
actually added light benching to anothers routine but your differed

go fot it

thnx..it just felt right LOL....just 1 set with a reasonable weight and excellent pump. i figured that you can't go wrong

 

[OMEGA]

agreed

please PM me your email; I have a refined article for you