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Trips - Starting The Omega Project 1/7/08
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needtogetaas
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welcome
wwebound4life
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Welcome aboard Bro! 
Day 1
Day 1 legs...
4th set poundage:
Leg press: 290
Squat: 150 + bar
Calves: 75 (last series)
After the leg presses, I was hurting. It kind of felt like I had done cardio.
I misjudged the weights for the squats. I usually don't use the Smith machine. Something to improve on next time...
My calves were burning when I was doing the 3 sets of high rep calf raises. These were done with full ROM. For the heavier sets of calf raises, I only concentrated on the top ROM and they were easier.
I am used to using a lot more weight, but I feel I got a better burn with today's routine. I was definitely walking a little funny when I was leaving the gym.
Day 1 legs...
4th set poundage:
Leg press: 290
Squat: 150 + bar
Calves: 75 (last series)
After the leg presses, I was hurting. It kind of felt like I had done cardio.
I misjudged the weights for the squats. I usually don't use the Smith machine. Something to improve on next time...
My calves were burning when I was doing the 3 sets of high rep calf raises. These were done with full ROM. For the heavier sets of calf raises, I only concentrated on the top ROM and they were easier.
I am used to using a lot more weight, but I feel I got a better burn with today's routine. I was definitely walking a little funny when I was leaving the gym.
Last edited:
Day 2 - Back, Bis, Traps, Side Delts
4th set poundages:
Pull downs - 130
Hammer strength 1 arm rows - 55
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 30 (4 sets)
and 18 minutes of cardio
Damn... my arms/shoulders were hurting when I was on the treadmill and moving my arms. I think it was the laterals that did it. My shins were hurting on the treadmill too. :-( That's why I usually try to avoid running.
I was definitely feeling a good burn with the curls and the laterals. I wasn't feeling the 1 arm rows much. I don't know if it was because of my form or if my back isn't very strong. I'm gonna watch some youtube clips and see if I'm missing something.
My diet has been pretty much spot on so far. But the coworkers keep bringing in chocolate and cookies to work for everyone. I have been able to fight off the temptations so far.
4th set poundages:
Pull downs - 130
Hammer strength 1 arm rows - 55
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 30 (4 sets)
and 18 minutes of cardio
Damn... my arms/shoulders were hurting when I was on the treadmill and moving my arms. I think it was the laterals that did it. My shins were hurting on the treadmill too. :-( That's why I usually try to avoid running.
I was definitely feeling a good burn with the curls and the laterals. I wasn't feeling the 1 arm rows much. I don't know if it was because of my form or if my back isn't very strong. I'm gonna watch some youtube clips and see if I'm missing something.
My diet has been pretty much spot on so far. But the coworkers keep bringing in chocolate and cookies to work for everyone. I have been able to fight off the temptations so far.
Week 1 day 3
4th set numbers:
hammer strenght chest press - 42.5 on each side
low incline db press - 50
cable flys - 55 total (keeping track for my personal record)
smith military press - 35 + bar = 80
press down w/ bar - 60
1 arm press down - 20
18 mins of cardio - stupid shins were hurting again so I did a mixture of walking and jogging on the treadmill
Things to do better next time:
1) focus on contracting muscles better when the pain sets in - I've been forgetting to do this sometimes
2) keep better form on 1 arm press downs for 4th and 5th sets - my triceps were near dead once I got to those sets.
I have to say it is so much harder to lift these weights with OMEGA's rep scheme and tempo. All of my lifts numbers are down a lot. It's humbling but I'm here to get results so I won't care when people give me weird looks when I look like I'm in pain trying to curl a 35lb barbell.
4th set numbers:
hammer strenght chest press - 42.5 on each side
low incline db press - 50
cable flys - 55 total (keeping track for my personal record)
smith military press - 35 + bar = 80
press down w/ bar - 60
1 arm press down - 20
18 mins of cardio - stupid shins were hurting again so I did a mixture of walking and jogging on the treadmill
Things to do better next time:
1) focus on contracting muscles better when the pain sets in - I've been forgetting to do this sometimes
2) keep better form on 1 arm press downs for 4th and 5th sets - my triceps were near dead once I got to those sets.
I have to say it is so much harder to lift these weights with OMEGA's rep scheme and tempo. All of my lifts numbers are down a lot. It's humbling but I'm here to get results so I won't care when people give me weird looks when I look like I'm in pain trying to curl a 35lb barbell.
Week 1 day 4
Legs and abs
leg press: 330
high rep calf raises: 55
squat: 160 + bar = 205
heavier calf raises: 85
The leg presses felt pretty intense, but I was feeling more in my quads than my hamstrings. I'm going to place my feet higher on the platform next time. I got a good sweat going from the squats and my calfs were burning. The workout felt intense but better the second time around.
I did abs this time and the hyperextensions were the worst part. My back is weak and I had trouble doing 4 sets of 20.
I got a good burn from doing the obliques and the crunches felt easy. Tomorrow is Friday and it's my off day. I'm looking forward to it.
Legs and abs
leg press: 330
high rep calf raises: 55
squat: 160 + bar = 205
heavier calf raises: 85
The leg presses felt pretty intense, but I was feeling more in my quads than my hamstrings. I'm going to place my feet higher on the platform next time. I got a good sweat going from the squats and my calfs were burning. The workout felt intense but better the second time around.
I did abs this time and the hyperextensions were the worst part. My back is weak and I had trouble doing 4 sets of 20.
I got a good burn from doing the obliques and the crunches felt easy. Tomorrow is Friday and it's my off day. I'm looking forward to it. Week 1 day 5
Pull downs - 110
Hammer strength 1 arm rows - 60
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 25 (started at 30 but had to drop to 25 when form started to go with the 30s)
and 17 minutes of cardio
I got a pretty good pump in my bis after the barbell curls and this is with just 25, 35, and 45 lb barbells. It was actually a better pump than what I got when I was lifting 75-85 before I started the Omega project.
My pull down number was less than last time but I think my form was a bit better. The rows felt a bit better this time. I noticed that my gym has the hammer strength rows where the weights get racked at the bottom instead of the top of the machine. I'm thinking of using that machine next time. I think I remember reading somewhere that Omega uses that one.
I'm going to need to get straps. I think I could do better on the shrugs with a better grip. Failure on shrugs is always because my grip goes.
Tomorrow will be my off day. I'm thinking of just resting and watching some football.
Pull downs - 110
Hammer strength 1 arm rows - 60
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 25 (started at 30 but had to drop to 25 when form started to go with the 30s)
and 17 minutes of cardio
I got a pretty good pump in my bis after the barbell curls and this is with just 25, 35, and 45 lb barbells. It was actually a better pump than what I got when I was lifting 75-85 before I started the Omega project.
My pull down number was less than last time but I think my form was a bit better. The rows felt a bit better this time. I noticed that my gym has the hammer strength rows where the weights get racked at the bottom instead of the top of the machine. I'm thinking of using that machine next time. I think I remember reading somewhere that Omega uses that one.
I'm going to need to get straps. I think I could do better on the shrugs with a better grip. Failure on shrugs is always because my grip goes.
Tomorrow will be my off day. I'm thinking of just resting and watching some football.
"I got a pretty good pump in my bis after the barbell curls and this is with just 25, 35, and 45 lb barbells. It was actually a better pump than what I got when I was lifting 75-85 before I started the Omega project."
EXACTLY
ps Straps are a very good call
as far as the machine rows pan to seconds 35-55
http://youtube.com/watch?v=crc_0IfLqBE
EXACTLY
ps Straps are a very good call
as far as the machine rows pan to seconds 35-55
http://youtube.com/watch?v=crc_0IfLqBE
Today was my off day, but I had the urge to do some exercising so I went out and did some cardio for 30 minutes. Is it ok to do some cardio on off days?
My diet has been pretty clean for all of week 1. I cheated a little on Friday when I ate some cookies and chocolate. But I haven't drank any alcohol since beginning the Omega project.
My diet has been pretty clean for all of week 1. I cheated a little on Friday when I ate some cookies and chocolate. But I haven't drank any alcohol since beginning the Omega project.
Week 2 day 1
Legs and abs again
leg press: 340
high rep calf raises: 55
squat: 160 + bar = 205
heavier calf raises: 90
I didn't have much energy for much of the day today so I was worried about hitting the gym. But once I got in there and I started my routine, it felt good. I may have said this before but doing these squats feels like cardio to me. After I was done with legs, my shirt looked like I had been on the treadmill. I like these oblique exercises for abs. They seem to hit my obliques better than other exercises I have done in the past.
Legs and abs again
leg press: 340
high rep calf raises: 55
squat: 160 + bar = 205
heavier calf raises: 90
I didn't have much energy for much of the day today so I was worried about hitting the gym. But once I got in there and I started my routine, it felt good. I may have said this before but doing these squats feels like cardio to me.
After I was done with legs, my shirt looked like I had been on the treadmill. I like these oblique exercises for abs. They seem to hit my obliques better than other exercises I have done in the past.Week 2 day 2
Chest, Tris, Front Delts
hammer strenght chest press - 42.5 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 35 + bar = 80
press down w/ bar - 60
1 arm press down - 15
18 minutes of cardio
I don't know why but I wasn't really feeling much energy in the gym today. I just felt weak through most of the workout. And I just noticed that this is just my 2nd time doing chest, tris, front delts. I hope it's better next time I hit these muscles at the end of the week. Maybe I'll have my lipostack by then?
The 1 arm press downs did feel better this time around. I lowered the weight and I was able to feel the muscle contraction better. I wasn't really feeling the chest contraction much with the chest exercises except when I was doing the cable flys. I need to focus better there. The military presses were tough and they felt good.
Chest, Tris, Front Delts
hammer strenght chest press - 42.5 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 35 + bar = 80
press down w/ bar - 60
1 arm press down - 15
18 minutes of cardio
I don't know why but I wasn't really feeling much energy in the gym today. I just felt weak through most of the workout.
And I just noticed that this is just my 2nd time doing chest, tris, front delts. I hope it's better next time I hit these muscles at the end of the week. Maybe I'll have my lipostack by then? The 1 arm press downs did feel better this time around. I lowered the weight and I was able to feel the muscle contraction better. I wasn't really feeling the chest contraction much with the chest exercises except when I was doing the cable flys. I need to focus better there. The military presses were tough and they felt good.
Week 2 day 3
Pull downs - 100
Hammer strength 1 arm rows - 70
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 20
18 minutes of cardio
I lowered the weight for pull downs and reverse barbell curls a little from last time. It felt like I was losing form too soon with the last sets. I used a different machine for the 1 arm rows and I could feel the biceps and back better. I still need to get those straps for shrugs. They haven't come in the mail yet. Today I got the best pump on the barbell curls and the rows. I'm starting to get used to the tempo with the workouts now.
I'm not feeling much soreness the next day like I was last week. I hope this isn't a bad thing.
Pull downs - 100
Hammer strength 1 arm rows - 70
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 20
18 minutes of cardio
I lowered the weight for pull downs and reverse barbell curls a little from last time. It felt like I was losing form too soon with the last sets. I used a different machine for the 1 arm rows and I could feel the biceps and back better. I still need to get those straps for shrugs. They haven't come in the mail yet. Today I got the best pump on the barbell curls and the rows. I'm starting to get used to the tempo with the workouts now.
I'm not feeling much soreness the next day like I was last week. I hope this isn't a bad thing.
Week 2 day 4
Legs and abs
leg press: 340
high rep calf raises: 55
squat: 160 + bar = 205
heavier calf raises: 90
All my weights stayed the same from the last time. I did a few more crunches this time - 4 x 25. It was a good workout. Tomorrow is an off day for me.
I have eaten clean all week. I get hungry sometimes during the night before I go to sleep but I've been able to control it.
Legs and abs
leg press: 340
high rep calf raises: 55
squat: 160 + bar = 205
heavier calf raises: 90
All my weights stayed the same from the last time. I did a few more crunches this time - 4 x 25. It was a good workout. Tomorrow is an off day for me.
I have eaten clean all week. I get hungry sometimes during the night before I go to sleep but I've been able to control it.
Week 2 day 5
Chest, Tris, Front Delts
hammer strenght chest press - 45 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 40 + bar = 85
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio - cardio on the treadmill is getting easier
Of all the exercises on this day, the incline db presses are the toughest for me.
My diet wasn't that great on Sunday. I ended up going to a restaurant for dinner so I couldn't eat as clean as I would at home. I ate steak and a salad but I ended up eating more carbs than I should have.
Chest, Tris, Front Delts
hammer strenght chest press - 45 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 40 + bar = 85
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio - cardio on the treadmill is getting easier
Of all the exercises on this day, the incline db presses are the toughest for me.
My diet wasn't that great on Sunday. I ended up going to a restaurant for dinner so I couldn't eat as clean as I would at home. I ate steak and a salad but I ended up eating more carbs than I should have.
Week 3 day 1
Legs and abs
leg press: 360
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 90
ab exercises completed
I felt a little more energy today. I don't know if it was because I had the day off from work or something else but I felt like I could continue my workout longer and I wasn't sweating as much as usual on leg days. I think I'm going to increase the weights for the heavier calf raises next time.
I weighed myself the other day and it looks like I lost 2lbs in the last week.
Legs and abs
leg press: 360
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 90
ab exercises completed
I felt a little more energy today. I don't know if it was because I had the day off from work or something else but I felt like I could continue my workout longer and I wasn't sweating as much as usual on leg days. I think I'm going to increase the weights for the heavier calf raises next time.
I weighed myself the other day and it looks like I lost 2lbs in the last week.
Week 3 day 2
Pull downs - 110
Hammer strength 1 arm rows - 75
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 20 for 2 sets and 25 for 2 sets
18 minutes of cardio
I got lifting straps over the weekend and I used them for the first time today for shrugs, but I didn't get too much out of them. I think it was because I was more concerned about the straps than contracting my muscles and doing the excersises like normal. I'm hoping it will be better next time.
I got a really good pump doing the regular curls and the reverse curls. It was to the point where my ROM seemed to be affected. I haven't been able to get the same kind of pump on the other exercises.
Should we be doing 15/10/8/drop set on the reverse curls or just 4 sets of 20 reps? I did 4 sets of 20 reps.
I have to say that eating clean is tough. There's always the temptation to eat junk foods, but that hasn't been so bad. The tougher thing for me has been the time it takes to prepare the meals and clean everything up. It's also harder on my wallet. Good red meat is not cheap. I'm not complaining. I'm just saying that it's not only the workouts that are hard.
Pull downs - 110
Hammer strength 1 arm rows - 75
db shrugs - 70
db laterals - 20
ez barbell curls - 45
ez reverse barbell curls - 20 for 2 sets and 25 for 2 sets
18 minutes of cardio
I got lifting straps over the weekend and I used them for the first time today for shrugs, but I didn't get too much out of them. I think it was because I was more concerned about the straps than contracting my muscles and doing the excersises like normal. I'm hoping it will be better next time.
I got a really good pump doing the regular curls and the reverse curls. It was to the point where my ROM seemed to be affected. I haven't been able to get the same kind of pump on the other exercises.
Should we be doing 15/10/8/drop set on the reverse curls or just 4 sets of 20 reps? I did 4 sets of 20 reps.
I have to say that eating clean is tough. There's always the temptation to eat junk foods, but that hasn't been so bad. The tougher thing for me has been the time it takes to prepare the meals and clean everything up. It's also harder on my wallet. Good red meat is not cheap. I'm not complaining. I'm just saying that it's not only the workouts that are hard.
Week 3 day 3
Chest, Tris, Front Delts
hammer strenght chest press - 47.5 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 40 + bar = 85
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio on the treadmill - it's definitely a lot easier now than weeks 1 and 2
Today's workout wasn't great, but it wasn't terrible either. I wanted to move up to heavier weights but I didn't want to sacrifice form while doing it. Maybe I'll have a bit extra in the tank once I get my lipostacks. For supplements, I have only been using whey protein so far. I'm planning to start another creatine cycle on Feb 1st so that should help.
My body seems to be showing some improvements which is good stuff. If I had to choose, I would take appearance over strength.
Chest, Tris, Front Delts
hammer strenght chest press - 47.5 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 40 + bar = 85
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio on the treadmill - it's definitely a lot easier now than weeks 1 and 2
Today's workout wasn't great, but it wasn't terrible either. I wanted to move up to heavier weights but I didn't want to sacrifice form while doing it. Maybe I'll have a bit extra in the tank once I get my lipostacks. For supplements, I have only been using whey protein so far. I'm planning to start another creatine cycle on Feb 1st so that should help.
My body seems to be showing some improvements which is good stuff. If I had to choose, I would take appearance over strength.
haha go for looks dont worry to much about great days vs ok days
some days i can go on and on while on others I barely make it
the days that are hardest actually yield the most, since it tempers your mind and body
on those days though let me give a huge tip:
if your not able to push to much weight, go to plan B and just Rep out with lighter weight
some days i can go on and on while on others I barely make it
the days that are hardest actually yield the most, since it tempers your mind and body
on those days though let me give a huge tip:
if your not able to push to much weight, go to plan B and just Rep out with lighter weight
Week 3 day 4
Legs and abs
leg press: 380
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 95 - damn... my calves felt like they were going to pop during the last heavy set before the dropset
ab exercises and SLDL completed
So I was originally planning today to be an off day for me... I was feeling tired and I wanted to just go to sleep early today. But when I got home, I saw my order of lipostacks had arrived... I never tried them before and I heard a lot of good stuff about them so I popped 3 Lipoflames and 6 Amplify02s and went to the gym.
I was feeling tired and sleepy before but once I got to the gym, I was feeling pretty good and awake. I felt good today with my workout and I still had some energy after I was done. Tomorrow is going to be my off day but I can't wait until my next workout on Saturday. I want to see what a full dosage will do for me.
Legs and abs
leg press: 380
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 95 - damn... my calves felt like they were going to pop during the last heavy set before the dropset
ab exercises and SLDL completed
So I was originally planning today to be an off day for me... I was feeling tired and I wanted to just go to sleep early today. But when I got home, I saw my order of lipostacks had arrived... I never tried them before and I heard a lot of good stuff about them so I popped 3 Lipoflames and 6 Amplify02s and went to the gym.
I was feeling tired and sleepy before but once I got to the gym, I was feeling pretty good and awake. I felt good today with my workout and I still had some energy after I was done. Tomorrow is going to be my off day but I can't wait until my next workout on Saturday. I want to see what a full dosage will do for me.
Week 3 day 5
Pull downs - 100
Hammer strength 1 arm rows - 75
db shrugs - 75
db laterals - 20
ez barbell curls - 45 - going to try 50 next time
ez reverse barbell curls - 25 for 4 sets
20 minutes of cardio
The lifting straps were helpful for this workout (2nd time using them ever). It was just a matter of adjusting to them and learning how to use them. They came in handy for the pulldowns, shrugs and reverse barbell curls.
My diet has been on point all week. I weighed myself last night and I was down to 205lbs. I started the Omega project at 211lbs. I'll probably be losing a lot more now that I am started using lipostacks. I'm taking 3 lipoflames and 6 Amplify02s on lifting days and 6 lipoflames (3 in the morning and 3 in the afternoon) on non-lifting days.
Pull downs - 100
Hammer strength 1 arm rows - 75
db shrugs - 75
db laterals - 20
ez barbell curls - 45 - going to try 50 next time
ez reverse barbell curls - 25 for 4 sets
20 minutes of cardio
The lifting straps were helpful for this workout (2nd time using them ever). It was just a matter of adjusting to them and learning how to use them. They came in handy for the pulldowns, shrugs and reverse barbell curls.
My diet has been on point all week. I weighed myself last night and I was down to 205lbs. I started the Omega project at 211lbs. I'll probably be losing a lot more now that I am started using lipostacks. I'm taking 3 lipoflames and 6 Amplify02s on lifting days and 6 lipoflames (3 in the morning and 3 in the afternoon) on non-lifting days.
Week 4 day 1
Legs and abs
leg press: 390
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 95
ab exercises and SLDL completed
It was a tough workout today. Leg days are always tough, but I always feel good after I'm done. I'm looking forward to tomorrow's workout.
Legs and abs
leg press: 390
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 95
ab exercises and SLDL completed
It was a tough workout today. Leg days are always tough, but I always feel good after I'm done. I'm looking forward to tomorrow's workout.
Week 4 day 2
Chest, Tris, Front Delts
hammer strenght chest press - 47.5 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 40 + bar = 85
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio - I've been gradually increasing the intensity on the treadmill.
All my weights stayed the same from last time. The low incline db presses kill me every time. I try to do the reps slow and my arms are shaking near the end.
Chest, Tris, Front Delts
hammer strenght chest press - 47.5 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 40 + bar = 85
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio - I've been gradually increasing the intensity on the treadmill.
All my weights stayed the same from last time. The low incline db presses kill me every time. I try to do the reps slow and my arms are shaking near the end.
Week 4 day 3
Pull downs - 100
Hammer strength 1 arm rows - 75
db shrugs - 75
db laterals - 20
ez barbell curls - 50
ez reverse barbell curls - 25
21 minutes of cardio
It was a decent workout today. I lost a bit of focus while working out and I ended up racking the wrong weight for one of the rows because I was stressing about work. This is unusual for me because I have been really focused when working out lately. Hopefully, I'll stop stressing after tomorrow when I find out the results of my performance review at work...
Pull downs - 100
Hammer strength 1 arm rows - 75
db shrugs - 75
db laterals - 20
ez barbell curls - 50
ez reverse barbell curls - 25
21 minutes of cardio
It was a decent workout today. I lost a bit of focus while working out and I ended up racking the wrong weight for one of the rows because I was stressing about work. This is unusual for me because I have been really focused when working out lately. Hopefully, I'll stop stressing after tomorrow when I find out the results of my performance review at work...
Week 4 day 4
Legs and abs
leg press: 400
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 95
ab exercises and SLDL NOT completed...
Yesteday was my off day. At work, I found out that I got a promotion so that was awesome. I had been really stressing about whether I was going to get it or not. I'm going to be honest... After work, I went out and got some alcohol into my system. I had to buy drinks for everyone and I got peer pressured into drinking. This was the first time I drank any type of alcohol since Jan 1st so I was being pretty good about not drinking until yesterday.
I then went to sleep late so I didn't get much sleep last night. All of this carried over into my workout this morning. I felt really tired and I felt like I was going to vomit a few times so I cut my workout short and skipped the ab exercises and the deadlifts.
Now I regret drinking last night... but I don't expect to be celebrating anything big in the near future so I expect to stay on track.
Legs and abs
leg press: 400
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 95
ab exercises and SLDL NOT completed...
Yesteday was my off day. At work, I found out that I got a promotion so that was awesome. I had been really stressing about whether I was going to get it or not. I'm going to be honest... After work, I went out and got some alcohol into my system. I had to buy drinks for everyone and I got peer pressured into drinking. This was the first time I drank any type of alcohol since Jan 1st so I was being pretty good about not drinking until yesterday.
I then went to sleep late so I didn't get much sleep last night. All of this carried over into my workout this morning. I felt really tired and I felt like I was going to vomit a few times so I cut my workout short and skipped the ab exercises and the deadlifts.
Now I regret drinking last night...
but I don't expect to be celebrating anything big in the near future so I expect to stay on track.Re: Week 4 day 4
NONSENSE! you deserved to go out and have fun! and CONGRATS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Drink pleanty of h2o the next 2 days and ease back by 20% on intensity till it clears the system
Trips said:Legs and abs
leg press: 400
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 95
ab exercises and SLDL NOT completed...
Yesteday was my off day. At work, I found out that I got a promotion so that was awesome. I had been really stressing about whether I was going to get it or not. I'm going to be honest... After work, I went out and got some alcohol into my system. I had to buy drinks for everyone and I got peer pressured into drinking. This was the first time I drank any type of alcohol since Jan 1st so I was being pretty good about not drinking until yesterday.
I then went to sleep late so I didn't get much sleep last night. All of this carried over into my workout this morning. I felt really tired and I felt like I was going to vomit a few times so I cut my workout short and skipped the ab exercises and the deadlifts.
Now I regret drinking last night...
NONSENSE! you deserved to go out and have fun! and CONGRATS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Drink pleanty of h2o the next 2 days and ease back by 20% on intensity till it clears the system
Week 4 day 5
Chest, Tris, Front Delts
hammer strenght chest press - 42.5 on each side
low incline db press - 40
cable flys - 50 total
smith military press - 35 + bar = 80
press down w/ bar - 50
1 arm press down - 15
18 minutes of cardio - lower intensity than usual
I took things easier in this workout as suggested by Omega. It's a good thing too because even though I lowered the weights, it was a tough workout. I probably would have really struggled if I was lifting the same weights as last time. I tried to concentrate on the mind muscle connection a lot more today with the lower weights and I think it helped.
Tomorrow is my off day so by Monday, I expect to be fully recovered and ready to go.
Chest, Tris, Front Delts
hammer strenght chest press - 42.5 on each side
low incline db press - 40
cable flys - 50 total
smith military press - 35 + bar = 80
press down w/ bar - 50
1 arm press down - 15
18 minutes of cardio - lower intensity than usual
I took things easier in this workout as suggested by Omega. It's a good thing too because even though I lowered the weights, it was a tough workout. I probably would have really struggled if I was lifting the same weights as last time. I tried to concentrate on the mind muscle connection a lot more today with the lower weights and I think it helped.
Tomorrow is my off day so by Monday, I expect to be fully recovered and ready to go.
Week 5 day 1
Legs and abs
leg press: 410
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 100
abs and SLDL completed
This was a good workout. I felt stronger. It might be the creatine which I started taking a few days ago. One more week of phase 1...
Legs and abs
leg press: 410
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 100
abs and SLDL completed
This was a good workout. I felt stronger. It might be the creatine which I started taking a few days ago. One more week of phase 1...
Week 5 day 2
Pull downs - 100
Hammer strength 1 arm rows - 80
db shrugs - 80
db laterals - 20
ez barbell curls - 50
ez reverse barbell curls - 30
18 minutes of cardio - I went up to 6mph on the treadmill. My endurance is getting better and better.
It was another good workout. The straps helped with the shrugs and I really felt the traps today. I got a good sweat going doing the shrugs.
Pull downs - 100
Hammer strength 1 arm rows - 80
db shrugs - 80
db laterals - 20
ez barbell curls - 50
ez reverse barbell curls - 30
18 minutes of cardio - I went up to 6mph on the treadmill. My endurance is getting better and better.
It was another good workout. The straps helped with the shrugs and I really felt the traps today. I got a good sweat going doing the shrugs.
Week 5 day 3
Chest, Tris, Front Delts
hammer strength chest press - 47.5 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 40 + bar = 80
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio
Today wasn't a great workout but I felt good when I was done. I was really pushing myself to get some of the last reps in. This was the last chest workout for phase 1.
Omega, I PM'ed you a question about supplements.
Chest, Tris, Front Delts
hammer strength chest press - 47.5 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 40 + bar = 80
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio
Today wasn't a great workout but I felt good when I was done. I was really pushing myself to get some of the last reps in. This was the last chest workout for phase 1.
Omega, I PM'ed you a question about supplements.
the day that is hit or miss for me is always Chest , some days its excellent, and on others it sucks
just opt for more of a lower key day when your SURE you dont have it.
the say you do have it will make up for the days you dont
Also all PMS will be gotten to from Thurs-Sun
usually i can get back in 1 day, but not this week
just opt for more of a lower key day when your SURE you dont have it.
the say you do have it will make up for the days you dont
Also all PMS will be gotten to from Thurs-Sun
usually i can get back in 1 day, but not this week
Week 5 day 4
Legs and abs
leg press: 420
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 100
abs and SLDL completed
I was thinking about taking today off but I decided to workout. I started the workout feeling really tired but I pushed myself and I started to feel energized midway through the squats. It was a decent workout today. I started weak but it picked up and I felt good afterwards. I guess this was my last leg/ab day for phase 1.
Legs and abs
leg press: 420
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 100
abs and SLDL completed
I was thinking about taking today off but I decided to workout. I started the workout feeling really tired but I pushed myself and I started to feel energized midway through the squats. It was a decent workout today. I started weak but it picked up and I felt good afterwards. I guess this was my last leg/ab day for phase 1.
Week 5 day 5
Pull downs - 100
Hammer strength 1 arm rows - 80
db shrugs - 80
db laterals - 20
ez barbell curls - 50
ez reverse barbell curls - 25
18 minutes of cardio
Today's workout felt good. I got a good pump with the curls. I dropped the weight on the reverse curls and it felt better today compared to last time. Tomorrow will be my off day and Sunday might be my off day too. I worked out everyday Monday to Friday this week since I will probably not have time to work out this weekend. I hope to begin phase 2 next week.
Pull downs - 100
Hammer strength 1 arm rows - 80
db shrugs - 80
db laterals - 20
ez barbell curls - 50
ez reverse barbell curls - 25
18 minutes of cardio
Today's workout felt good. I got a good pump with the curls. I dropped the weight on the reverse curls and it felt better today compared to last time. Tomorrow will be my off day and Sunday might be my off day too. I worked out everyday Monday to Friday this week since I will probably not have time to work out this weekend. I hope to begin phase 2 next week.
Week 6 day 1
Legs and abs
leg press: 410
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 100
abs and SLDL completed
It was not a bad workout today. I didn't really feel like going to the gym today. I felt really tired today after work but I pushed myself and went. My weight is down to 203lbs. I don't know what my BF% is, but I think I look better in the mirror.
Legs and abs
leg press: 410
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 100
abs and SLDL completed
It was not a bad workout today. I didn't really feel like going to the gym today. I felt really tired today after work but I pushed myself and went. My weight is down to 203lbs. I don't know what my BF% is, but I think I look better in the mirror.
Week 6 day 2
Chest, Tris, Front Delts
hammer strength chest press - 50 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 45 + bar = 90
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio
I was feeling pretty pumped before I got to the gym. Taking the past few days off made me want to lift and get back into things today. It was a good workout and I think the rest really helped.
Chest, Tris, Front Delts
hammer strength chest press - 50 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 45 + bar = 90
press down w/ bar - 55
1 arm press down - 15
18 minutes of cardio
I was feeling pretty pumped before I got to the gym. Taking the past few days off made me want to lift and get back into things today. It was a good workout and I think the rest really helped.
Week 6 day 3
Pull downs - 100
Hammer strength 1 arm rows - 85
db shrugs - 85
db laterals - 20
ez barbell curls - 55
ez reverse barbell curls - 30
18 minutes of cardio
Today was a pretty good workout. I had good energy from start to finish and I moved up the weights for a couple exercises. The pull downs and the incline dumbbell press have been the toughest to move up in weight. For the ez barbell curls, I think I'm going back down to 50 next time. I tried to go up to 55 today and I couldn't do 8 reps with strict form.
Pull downs - 100
Hammer strength 1 arm rows - 85
db shrugs - 85
db laterals - 20
ez barbell curls - 55
ez reverse barbell curls - 30
18 minutes of cardio
Today was a pretty good workout. I had good energy from start to finish and I moved up the weights for a couple exercises. The pull downs and the incline dumbbell press have been the toughest to move up in weight. For the ez barbell curls, I think I'm going back down to 50 next time. I tried to go up to 55 today and I couldn't do 8 reps with strict form.
Week 6 day 4
Legs and abs
leg press: 410
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 100
abs and SLDL completed
I have a love hate relationship with leg days... I hate that it's so tough on me but I love it when I'm done with the routine. I feel great afterwards. I know my body is going to grow after the punishment it went through on leg days.
Legs and abs
leg press: 410
high rep calf raises: 55
squat: 170 + bar = 215
heavier calf raises: 100
abs and SLDL completed
I have a love hate relationship with leg days... I hate that it's so tough on me but I love it when I'm done with the routine. I feel great afterwards. I know my body is going to grow after the punishment it went through on leg days.
Week 6 day 5
Chest, Tris, Front Delts
hammer strength chest press - 50 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 45 + bar = 90
press down w/ bar - 55
1 arm press down - 17.5
18 minutes of cardio
The low incline db presses were not so bad today which made me happy. I'm guessing I'm making some progress there. This was my last phase 1 workout. Now on to phase 2...
Tomorrow will be my off day so I'm starting phase 2 on Monday.
Chest, Tris, Front Delts
hammer strength chest press - 50 on each side
low incline db press - 45
cable flys - 55 total
smith military press - 45 + bar = 90
press down w/ bar - 55
1 arm press down - 17.5
18 minutes of cardio
The low incline db presses were not so bad today which made me happy. I'm guessing I'm making some progress there. This was my last phase 1 workout. Now on to phase 2...
Tomorrow will be my off day so I'm starting phase 2 on Monday.
Phase 2 Week 1 day 1
hammer strength chest press - 52.5 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 45 + bar = 90
cable laterals - 20
db shrugs - 85
ez barbell curl - 55
press down w/ bar - 55
db preacher curl - 25
1 arm press down - 20
18 minutes of cardio
This was a tough workout but I felt great doing it. I had a lot of energy throughout the entire workout. The next 4 weeks look like they will be tough but I think I can make awesome gains during this time.
My diet has been clean for the most part. I cheated during one day last week but that was it. I think I'm going to stay away from the red meat this week. I don't want to be buying any of that 143 million pounds of recalled beef...
For the next workout, I will probably increase db shrugs to 90 and 1 arm press downs to either 22.5 or 25. I'll try increasing the cable laterals too.
hammer strength chest press - 52.5 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 45 + bar = 90
cable laterals - 20
db shrugs - 85
ez barbell curl - 55
press down w/ bar - 55
db preacher curl - 25
1 arm press down - 20
18 minutes of cardio
This was a tough workout but I felt great doing it.
I had a lot of energy throughout the entire workout. The next 4 weeks look like they will be tough but I think I can make awesome gains during this time.My diet has been clean for the most part. I cheated during one day last week but that was it. I think I'm going to stay away from the red meat this week. I don't want to be buying any of that 143 million pounds of recalled beef...
For the next workout, I will probably increase db shrugs to 90 and 1 arm press downs to either 22.5 or 25. I'll try increasing the cable laterals too.
sopac
New member
Re: Phase 2 Week 1 day 1
Wow bro you must of been in the gym for a while. My phase 2 workout is similar to yours but you have a few more exercises than me. Hmmmmm whats wrong with the beef I was craving burgers for tonight.
Trips said:hammer strength chest press - 52.5 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 45 + bar = 90
cable laterals - 20
db shrugs - 85
ez barbell curl - 55
press down w/ bar - 55
db preacher curl - 25
1 arm press down - 20
18 minutes of cardio
This was a tough workout but I felt great doing it.
My diet has been clean for the most part. I cheated during one day last week but that was it. I think I'm going to stay away from the red meat this week. I don't want to be buying any of that 143 million pounds of recalled beef...
For the next workout, I will probably increase db shrugs to 90 and 1 arm press downs to either 22.5 or 25. I'll try increasing the cable laterals too.
Wow bro you must of been in the gym for a while. My phase 2 workout is similar to yours but you have a few more exercises than me. Hmmmmm whats wrong with the beef I was craving burgers for tonight.
Re: Phase 2 Week 1 day 1
Yeah, I was in the gym for a while but it felt good.
sopac said:Wow bro you must of been in the gym for a while. My phase 2 workout is similar to yours but you have a few more exercises than me. Hmmmmm whats wrong with the beef I was craving burgers for tonight.
Yeah, I was in the gym for a while but it felt good.
Re: Phase 2 Week 1 day 1
he has a differing focus and thus Trips got a slightly differing program
some have the same routine, but most dont
sopac said:Wow bro you must of been in the gym for a while. My phase 2 workout is similar to yours but you have a few more exercises than me. Hmmmmm whats wrong with the beef I was craving burgers for tonight.
he has a differing focus and thus Trips got a slightly differing program
some have the same routine, but most dont
Week 1 day 3
Back day
Pull downs - 110
Hammer strength 1 arm rows - 90
db laterals - 25
barbell rows - 95
bent over db flys - 20
stiff leg deadlifts - 115
15 minutes of cardio
This workout went fast. I was done in a little over an hour. I like the cheating part. I definitely see a change in my appearance when I look in the mirror. I see more definition now. Before, I just looked big. I also see some muscles in areas that I didn't before. I think I have lost 10lbs since I started the program which is good. I feel like I lost some strength since I haven't lifted really heavy but I don't care too much about that. I can live with that if I look like I'm jacked.
Back day
Pull downs - 110
Hammer strength 1 arm rows - 90
db laterals - 25
barbell rows - 95
bent over db flys - 20
stiff leg deadlifts - 115
15 minutes of cardio
This workout went fast. I was done in a little over an hour. I like the cheating part. I definitely see a change in my appearance when I look in the mirror. I see more definition now. Before, I just looked big. I also see some muscles in areas that I didn't before.
I think I have lost 10lbs since I started the program which is good. I feel like I lost some strength since I haven't lifted really heavy but I don't care too much about that. I can live with that if I look like I'm jacked. Week 1 day 4
Legs and abs
leg press: 430
high rep calf raises: 55
squat: 180 + bar = 225
heavier calf raises: 105
hamstring curls: 80
leg extensions: 115
abs completed
I might have to lower the weights for the leg extensions and hamstring curls. My legs were shot once I got to them today and I did more cheating than I probably should have.
Legs and abs
leg press: 430
high rep calf raises: 55
squat: 180 + bar = 225
heavier calf raises: 105
hamstring curls: 80
leg extensions: 115
abs completed
I might have to lower the weights for the leg extensions and hamstring curls. My legs were shot once I got to them today and I did more cheating than I probably should have.
Week 1 day 5
hammer strength chest press - 55 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 90
ez barbell curl - 55
press down w/ bar - 60
db preacher curl - 25
1 arm press down - 25
reverse curls - 30
15 minutes of cardio
I don't know if it was the 3 lipoflame + 6 amplify02s I took together before my workout or the xtend that I took for the first time today or if I just got stronger since the last time... but I felt really good and I increased the weight for a bunch of lifts today. I'm thinking of increasing the weights for chest next time since the lifts felt a lot easier today.
hammer strength chest press - 55 on each side
low incline db press - 50
cable flys - 55 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 90
ez barbell curl - 55
press down w/ bar - 60
db preacher curl - 25
1 arm press down - 25
reverse curls - 30
15 minutes of cardio
I don't know if it was the 3 lipoflame + 6 amplify02s I took together before my workout or the xtend that I took for the first time today or if I just got stronger since the last time... but I felt really good and I increased the weight for a bunch of lifts today. I'm thinking of increasing the weights for chest next time since the lifts felt a lot easier today.
Week 2 day 1
I forgot to post yesterday but I did 30 mins of cardio on the treadmill. I got a really good sweat going and my shirt was soaked.
Today I did back.
Pull downs - 110
Hammer strength 1 arm rows - 95
db laterals - 25
barbell rows - 105
bent over db flys - 20
15 minutes of cardio
My lats must be pretty weak because I haven't been able to raise the pulldown weights much since I began the program. I was able to start at a higher weight for the 20 reps today and that felt good but if I did more than 110 for the 8 reps, my form would have really went bad and I would have had to cheat a lot more.
I forgot to post yesterday but I did 30 mins of cardio on the treadmill. I got a really good sweat going and my shirt was soaked.
Today I did back.
Pull downs - 110
Hammer strength 1 arm rows - 95
db laterals - 25
barbell rows - 105
bent over db flys - 20
15 minutes of cardio
My lats must be pretty weak because I haven't been able to raise the pulldown weights much since I began the program.
I was able to start at a higher weight for the 20 reps today and that felt good but if I did more than 110 for the 8 reps, my form would have really went bad and I would have had to cheat a lot more.Week 2 day 3
hammer strength chest press - 55 on each side
low incline db press - 55
cable flys - 60 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 95
ez barbell curl - 55
press down w/ bar - 62.5
db preacher curl - 25
1 arm press down - 30
reverse curls - 30
15 minutes of cardio
I love shrugs. Today was a decent workout. This workout day is killer but I like it.
hammer strength chest press - 55 on each side
low incline db press - 55
cable flys - 60 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 95
ez barbell curl - 55
press down w/ bar - 62.5
db preacher curl - 25
1 arm press down - 30
reverse curls - 30
15 minutes of cardio
I love shrugs.
Today was a decent workout. This workout day is killer but I like it.Week 2 day 5
Back day
Pull downs - 110
Hammer strength 1 arm rows - 100
db laterals - 25
barbell rows - 105
bent over db flys - 20
15 minutes of cardio
Nothing new to really report. My diet was not good yesterday since I went out to eat, but the other days were good.
Back day
Pull downs - 110
Hammer strength 1 arm rows - 100
db laterals - 25
barbell rows - 105
bent over db flys - 20
15 minutes of cardio
Nothing new to really report. My diet was not good yesterday since I went out to eat, but the other days were good.
Week 3 day 1
hammer strength chest press - 55 on each side
low incline db press - 55
cable flys - 60 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 95
ez barbell curl - 55
press down w/ bar - 62.5
db preacher curl - 25
1 arm press down - 30
reverse curls - 30
15 minutes of cardio
I wasn't really feeling much energy today. Most of the workout felt tough and I just pushed myself through it. I'm glad I finished everything without having to lower any of the weights.
hammer strength chest press - 55 on each side
low incline db press - 55
cable flys - 60 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 95
ez barbell curl - 55
press down w/ bar - 62.5
db preacher curl - 25
1 arm press down - 30
reverse curls - 30
15 minutes of cardio
I wasn't really feeling much energy today. Most of the workout felt tough and I just pushed myself through it. I'm glad I finished everything without having to lower any of the weights.
needtogetaas
New member
Re: Week 3 day 1
Its good when you can push threw a work out and get it done.Trips said:
Week 3 day 2
30 minutes of cardio on the treadmill completed
I think this was my best cardio session yet. I felt great while running and I felt like I could keep going after the 30 minutes was over. The weird thing is I felt hungry and crappy when I got home. I took 3 lipoflames before heading over to the gym and I think that gave me the boost I needed today.
30 minutes of cardio on the treadmill completed
I think this was my best cardio session yet. I felt great while running and I felt like I could keep going after the 30 minutes was over.
The weird thing is I felt hungry and crappy when I got home. I took 3 lipoflames before heading over to the gym and I think that gave me the boost I needed today.Week 3 day 3
Back day
Pull downs - 110
Hammer strength 1 arm rows - 105
db laterals - 25
barbell rows - 105
bent over db flys - 20
15 minutes of cardio
Today was an ok workout. It didn't feel as good as yesterday but it wasn't bad.
I'll definitely try 4 lipoflames for the next cardio day.
Back day
Pull downs - 110
Hammer strength 1 arm rows - 105
db laterals - 25
barbell rows - 105
bent over db flys - 20
15 minutes of cardio
Today was an ok workout. It didn't feel as good as yesterday but it wasn't bad.
I'll definitely try 4 lipoflames for the next cardio day.
Week 3 day 4
Legs and abs
leg press: 460
high rep calf raises: 60
squat: 190 + bar = 235
heavier calf raises: 110
hamstring curls: 60
leg extensions: 90
stiff leg deadlifts: 155
abs completed
Today was actually supposed to be my off day and I was supposed to do legs/abs yesterday but I had to switch the days around. I got out of work late last night which meant I couldn't go to the gym. It sucks that there are no 24 hour gyms in my area.
Legs and abs
leg press: 460
high rep calf raises: 60
squat: 190 + bar = 235
heavier calf raises: 110
hamstring curls: 60
leg extensions: 90
stiff leg deadlifts: 155
abs completed
Today was actually supposed to be my off day and I was supposed to do legs/abs yesterday but I had to switch the days around. I got out of work late last night which meant I couldn't go to the gym. It sucks that there are no 24 hour gyms in my area.
Week 3 day 5
hammer strength chest press - 55 on each side
low incline db press - 60
cable flys - 60 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 95
ez barbell curl - 55
press down w/ bar - 65
db preacher curl - 25
1 arm press down - 30
reverse curls - 30
15 minutes of cardio
Today felt like a decent workout. I think I need to focus on form for the first two sets a bit more. With the cheating thing in phase 2, I might have been relaxing on the form more than I should have for the first two sets of each exercise.
hammer strength chest press - 55 on each side
low incline db press - 60
cable flys - 60 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 95
ez barbell curl - 55
press down w/ bar - 65
db preacher curl - 25
1 arm press down - 30
reverse curls - 30
15 minutes of cardio
Today felt like a decent workout. I think I need to focus on form for the first two sets a bit more. With the cheating thing in phase 2, I might have been relaxing on the form more than I should have for the first two sets of each exercise.
Last edited:
Week 4 day 1
30 minutes of cardio completed on the treadmill
I took 4 lipoflames before I headed to the gym like Omega suggested. I felt great doing cardio once again. I felt like a man on a mission on the treadmill. I think I'm going to have to increase the intensity for the next cardio workout. It's starting to feel a bit easy.
My endurance has improved a lot since I began the Omega project. I actually like cardio days and running on the treadmill. There is no way I would have been saying that a few months back.
30 minutes of cardio completed on the treadmill
I took 4 lipoflames before I headed to the gym like Omega suggested. I felt great doing cardio once again. I felt like a man on a mission on the treadmill. I think I'm going to have to increase the intensity for the next cardio workout. It's starting to feel a bit easy.
My endurance has improved a lot since I began the Omega project. I actually like cardio days and running on the treadmill. There is no way I would have been saying that a few months back.
Week 4 day 3
Legs and abs
leg press: 460
high rep calf raises: 60
squat: 190 + bar = 235
heavier calf raises: 110
hamstring curls: 60
leg extensions: 90
stiff leg deadlifts: 155
abs completed
Today was tough. I got a flat tire on my way to the gym and I had to change it. I don't know if that was the reason but my workout wasn't feeling good today. I just felt weak.
Legs and abs
leg press: 460
high rep calf raises: 60
squat: 190 + bar = 235
heavier calf raises: 110
hamstring curls: 60
leg extensions: 90
stiff leg deadlifts: 155
abs completed
Today was tough. I got a flat tire on my way to the gym and I had to change it. I don't know if that was the reason but my workout wasn't feeling good today. I just felt weak.
biggernu said:
It's a good thing you like cardio. Otherwise, basic training will be just that much tougher. And flat tires suck especially if you can't patch the tire and you have to buy a brand new one to replace it. That is money that could have been used for my supplements.
Week 4 day 4 and 5
Yesterday...
hammer strength chest press - 55 on each side
low incline db press - 60
cable flys - 60 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 95
ez barbell curl - 55
press down w/ bar - 65
db preacher curl - 25
1 arm press down - 30
reverse curls - 30
15 minutes of cardio
I didn't move up in weights on any of the exercises. The weights felt heavier on most of the exercises. I think it was related to stress from work and other crap (like finding out I will have to spend a good chunk of money to get some car repairs).
Today...
30 mins of cardio on the treadmill
It felt a little tougher than usual but that was probably because I increased the speed. I noticed that my right calf is noticeably bigger than my left calf. I guess that will eventually balance out in time?
Yesterday...
hammer strength chest press - 55 on each side
low incline db press - 60
cable flys - 60 total
smith military press - 50 + bar = 95
cable laterals - 25
db shrugs - 95
ez barbell curl - 55
press down w/ bar - 65
db preacher curl - 25
1 arm press down - 30
reverse curls - 30
15 minutes of cardio
I didn't move up in weights on any of the exercises. The weights felt heavier on most of the exercises. I think it was related to stress from work and other crap (like finding out I will have to spend a good chunk of money to get some car repairs).
Today...
30 mins of cardio on the treadmill
It felt a little tougher than usual but that was probably because I increased the speed. I noticed that my right calf is noticeably bigger than my left calf. I guess that will eventually balance out in time?
Re: Week 4 day 4 and 5
yes, the best way for muscle to balance out is a bit of extra gradual stretching for the muscle that is lagging. Do not work out out extra only stretch in say 25% then the other, it will catch up on its own.
i am reading you post I say take 4-6 days off, you have been at it for a bit, and since we extended each phase do to my time off take a needed break, do not worry you wont lose a bit.
Continue taking creatine once daily but not the other supps on your days off
Trips said:
yes, the best way for muscle to balance out is a bit of extra gradual stretching for the muscle that is lagging. Do not work out out extra only stretch in say 25% then the other, it will catch up on its own.
i am reading you post I say take 4-6 days off, you have been at it for a bit, and since we extended each phase do to my time off take a needed break, do not worry you wont lose a bit.
Continue taking creatine once daily but not the other supps on your days off
Week 5 day 1
cardio completed - around 27 minutes at 6.3mph and 3 minutes at 7mph
I took the past 4 days off and did cardio today. I felt winded a bit sooner than usual but I was able to finish strong. I'm feeling better than a few days ago and I think I'm ready to hit the weights hard again.
During the past few days, my diet was sub par. I cheated a bit more than I should have. I don't know why but I was craving sweets like some kind of fiend and ended up having 3-5 cookies the past 3 days.
cardio completed - around 27 minutes at 6.3mph and 3 minutes at 7mph
I took the past 4 days off and did cardio today. I felt winded a bit sooner than usual but I was able to finish strong. I'm feeling better than a few days ago and I think I'm ready to hit the weights hard again.
During the past few days, my diet was sub par. I cheated a bit more than I should have. I don't know why but I was craving sweets like some kind of fiend and ended up having 3-5 cookies the past 3 days.
Week 5 day 2
Back day
Pull downs - 110
Hammer strength 1 arm rows - 105
db laterals - 25
T-bar rows - 100 (I couldn't use the barbell because 3 other guys were at the power rack using it and I didn't want to wait for them to finish.)
bent over db flys - 20
15 minutes of cardio
Today was an ok workout. I started using dermacrine, CLA, and phyto for the first time today. I used them after my workout. I'm anxious to see what kind of benefits there will be. I'm hoping they have a synergystic effect with all the other supps (lipoflame, amp02, creatine, protein powder, xtend, and etc.) I'm taking.
Back day
Pull downs - 110
Hammer strength 1 arm rows - 105
db laterals - 25
T-bar rows - 100 (I couldn't use the barbell because 3 other guys were at the power rack using it and I didn't want to wait for them to finish.)
bent over db flys - 20
15 minutes of cardio
Today was an ok workout. I started using dermacrine, CLA, and phyto for the first time today. I used them after my workout. I'm anxious to see what kind of benefits there will be. I'm hoping they have a synergystic effect with all the other supps (lipoflame, amp02, creatine, protein powder, xtend, and etc.) I'm taking.
Week 5 day 3
Legs and abs
leg press: 460
high rep calf raises: 60
squat: 190 + bar = 235
heavier calf raises: 110
hamstring curls: 65
leg extensions: 95
stiff leg deadlifts: 155
abs completed - obliques and crunches felt better than usual
I tweaked my knee a bit while squating but aside from that, it was a good workout.
Legs and abs
leg press: 460
high rep calf raises: 60
squat: 190 + bar = 235
heavier calf raises: 110
hamstring curls: 65
leg extensions: 95
stiff leg deadlifts: 155
abs completed - obliques and crunches felt better than usual
I tweaked my knee a bit while squating but aside from that, it was a good workout.
