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WhiteDragon's masochist journal

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whitedragon

High End Bro
Platinum
Day 1: Legs and Abs
Diet has been good on track with my normal diet will start Omega's tomorrow after I have all of the details.

Workout sucked. Felt like a weak child. By the third set of leg presses started to get light headed already. Calves were cramping on the second go around of sets. Weights for Squats were as follows, please no laughing, I'm usually good at these:

1. 90 on bar could only hit 12?
2. 90 again on bar hit 10?
3. 90 again hit 10 reps easier.
4. 100 on bar hit 7 no problem
5. 80 on bar hit 9

Not used to the short wait distances and the leg presses thrashed my legs. Next time will be better as I usually adjust to new workouts quickly. Will adjust weights accordingly. Intensity was high, felt sick after the workout, which is new to me.

Amazed by how much not the range affected me. I'm used to going all the way down and all the way up, I never realized how much the slight pause all the way at the bottom and top made things so much easier. Really focused on flexing legs and abs for various exercises and that made a huge difference. First half of ab workout made the light headedness worse, had to stop in the middle for a few.

Overall good stuff, I've got a long way to go, but I look forward for the journey.
 
Excellent start!

in about 2 weeks you will get used to it and look substantially different you will start to change, just EAT clean.
 
No worries man keep it up.
This project is gonna be like a marathon not a sprint.
BTW still haven't worked out tonight but I'll get on that ;)
 
I had the same problem my weights sucked ass and couldnt not always get the target reps but was w/in about 2-3
 
Day 2.

Legs feel really nice today, I'm walking a little funny. Weights still feel very heavy. I'm noticing that if I really concentrate on the muscle I can feel the right rep range. By the time I got to the DB presses I felt it more in my tri's than chest, not sure why, I was trying to concentrate on my chest, but then again it was numb by then. It felt good though on the cables. Here were my weights for chest.

30lb DBs only hit 18, next time will use 25 to hit rep range
30lb DBs 15, felt right
35lb DBs 10, felt right
35lb DBs 7, felt like I could have done with 40s
25lb DBs 14

Weights for shoulder presses, wasn't sure of rep range for the 6 sets so I did 25,15,10,7, drop 25% burnout, drop 25% burnout.

30 on bar, 25
30 on bar, 12
30 on bar, 10, could have gone up
40 on bar, 7, think I could have gone up more too
30 on bar 11
20 on bar 12

Omega, is it normal to notice that I feel strong during my set till about 10 reps and then I feel a real quick drop off in strength? Also, is it expected to not be able to move the weight up much? Normally a set of 25 followed by 15 I'd expect to increase the weight, but not anymore.

Overall, good stuff, although I'm getting strange looks from other people in the gym when they see how much weight I'm using :)

Diet it still clean.
 
Day 3

I hurt.

I hurt more than I have in a very long time :)

Today was good, although not as tough as leg day. Weights for One Arm DB rows were as follows:

25 pd DB 12 reps
25 pd DB 13 reps / my grip was giving out and I was having more problem with my forearms than weight so I put on straps. I blame the pulldowns for this.
30 pd DB 10 reps easy
35 pd DB 7 reps easy
25 pd DB 18 reps

I didn't feel my back too much doing these compared to the lat pulls so next time I think I'll try the Hammer Strength row. Shrugs were cool, and the lat raises slow with tension felt great. Curls had a nice deep burn.

I never did too many pump workouts always more of a strength thing so this is a huge change. I'm liking it though. I'm getting a lot of weird looks at the gym, mainly by women since we're using about the same amount of weight :D

I'm very excited about my body getting more used to this type of training so that the weights can start moving up since my muscular endurance at the moment is killing me. The constant tension plus slow movement is brutal. I love it :D

Kick ass workouts Omega!!!
 
Day 4: Legs and Abs

I still can't go up and down stairs right. My legs are still sore, but rain or shine legs are twice a week and even though down here in Florida it's sunny there ain't no sunshine in the gym.

On the plus side I don't feel that bad, my body is starting to adapt better to the workouts. On the down side my sets would crash hard on my legs and even though I would be ok the first couple of reps. Monday I thought to myself, 1, 2, 1, 2, today it was ow, ow, ow, ow. This would quickly get followed by shit, shit. Weights for squats:

50 on bar 16 reps
70 on bar 9 reps
100 on bar 8 reps
110 on bar 7 reps, I could have done more weight with this!!!!
80 on bar 9 reps

I hope my legs recover by Monday :p

Diet is still good. Today we had a lunchtime meeting where they brought in lots of pizza :evil:

I resisted though. Ate my chicken and cried a little on the inside. Anxious to see Omega's diet. I'm hoping he has some planned cheats in there, because at the moment I'm trying to go till Thanksgiving without any. :chomp:
 
Did chest and tris again today. I'm still sore from Tuesday so I had the same problem with the immediate burn that would kill. Here are my weights for the DB press.

25lb DBs, 25, burned good
30lb DBs, 15, need more weight
35lb DBs, 10, need more weight
40lb DBs, 7, need more weight
30lb DBs, 10, ow

Focused a lot more on squeezing my chest and I felt these a lot more than last time.

Shoulder Press

30 on bar, 25, again, big burn
30 on bar, 12, shoulders on fire
40 on bar, 10, need more weight
50 on bar, 7, need more weight
40 on bar, 11, severe
40 on bar, 10, brutal

I'm getting the feel for these workouts more, I think by the next go around I should have the weights just right :D

Diet still good, no cheating. Tomorrow's my big sister's birthday and we're having a surprise party for her at a nice Italian restaurant so I will be having a cheat meal.

Have a good weekend everybody!!!
 
excellent!

it usually takes 3-5 workout to rally startt clicking in term of shredding the most out each exercise, but that when results start piling on :)
 
Nice!


Please make sure to log your cheat meals and workouts... All info is important.
 
the first 6 weeks are enough for you to "OWN" this training

by weeks 6 is when you will be nearly fully adapted and then go to Level 2 Super Level :)


your building a valuable and powerful reservoir of Credit so to speak for the second phase
 
I'm not going to lie. My diet over the weekend sucked. I didn't stuff myself silly but I pretty much cheated throughout the whole weekend.

Today I started on Omega's diet, I wonder how it will go, hopefully good.

Did legs today, I couldn't get onto the sled because there was always someone on it so I had to use a leg press machine. Had to guess on all of the weights.

182 lb, 25
221 lb, 15
238 lb, 10
238 lb, 7
172 lb, 18

Hopefully next leg day I can use the normal leg press.

Squats still make me really light headed, but they went as follows:

50 on bar, 25, yep light headed
50 on bar, 15, still light headed :p
100 on bar, 10, could use a little more weight
120 on bar, 7, ditto
90 on bar, 9, Nothing left in the legs

On the calf presses I'm still getting used to squeezing hard at the top, it gives me painful cramps at the moment, but I actually have nice calves so I'm not worried if they stay the same size.

45 lbs, 25, more weight
55 lbs, 15, more weight
65 lbs, 10, nice burn at the moment
75 lbs, 5, yeah they hurt
55 lbs, 15, good burn

Tomorrow's back and bi day.
 
whitedragon said:
I'm not going to lie. My diet over the weekend sucked. I didn't stuff myself silly but I pretty much cheated throughout the whole weekend.
Click to expand...


Its Ok bro, happens to even the most dedicated guys.

Props for maning up :)


Please make sure to document all relevant info. It will be a good way for you to evaluate the path you took to your ultimate goal.
 
On Omega's Diet. I'm good about it so far, but I have to admit that I'm starving. Forgot my ipod today so lifts could have been better.

1 Arm Rows on Hammer Strength, weight is per side

45 lbs, 16, grip gave out, added straps after for better back isolation
45 lbs, 15, need more weight
55 lbs, 10, need more weight
70 lbs, 7, need more weight
55 lbs, 12

Overall not bad, trying to focus on squeezing my back on these more.

Omega, my gym has 3 different Hammer Strenght machines for this. Are we supposed to do the High Row, Low Row, or the ISO one?

Traps

35 lb DBs, 25, more weight
45 lb DBs, 15, more weight
50 lb DBs, 10, more weight
55 lb DBs, 7, more weight
40 lb DBs, 13

I like the way these feel. Makes my traps feel nice.

Curls

I'm not sure what the EZ curl bar weighs, so this is what I put on the bar

10 lbs, 25, more weight
15 lbs, 15, more weight
20 lbs, 10, more weight, by now my arms were feeling good
30 lbs, 7, this felt right
20 lbs, 10, nice burn

On the curls I notice a good burn during them which makes them hard after a while, but my biceps don't feel sore over the next couple of days. Do I need to add something else to them, or does that come later?
 
So for Day 2 of Week 2 we are to do Back/Bis? I thought this was correct since we did Chest/tri x2 last week, but Omega's post about the 5 day schedule has it backwards.
 
hi:)

Your hungry becuase the first phase of any routine creates such a response that the body is like " make more of you NOW~!" HOWEVER protein requirements and calorie requirement level out once you start the pattern and do not deviate.

HOWEVER if after 3 weeks of really doing the diet you are just TOO hungry with NO energy then and only then add a half a meal or shake.

make sure you Eat for your Lean Body Mass, and have the ratios I supplied with the corresponding Fat level.

As far as Rows, do what most closely Mimics a Dumbell row, the most natural Pathway.

Biceps just do the Barbell curls and Reverse Curls for the first phase but really OWN those movements, Really perfect them, it is more then enough, the second Phase will bring some "more" to the table ;)
 
Current Diet is

216 protein
216 carbs
70 fat

Puts me at 2358 calories a day.

Stats: 26 years old, 5'11, 211 pounds.

I'm not sure of my exact BF level. I'm guessing in the high teens like 18%. I look big with clothes on, but without them look pudgy. At least I think I do.
 
18% - 211 = 175 pounds LBM

1750 kcal in Protein and Carbs

810 Kcal in Fat ( 90 grams of Fat)

TOTAL = 2560 kcal
 
There a lot of ways to check. I'm guessing from looking/having been professionally measured in the past. There are some easy ways to get a good idea.

Like here for a formula using a tape measure.

http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

Visual pics on one guy:

http://www.exer-phys-club.com/bfguidearticle.html

Other pics of people:

http://forums.johnstonefitness.com/showthread.php?t=31392

Best way is to get a set of calipers and learn how to use them. I need to do that myself. Ask one of the trainers at the gym to teach you :D
 
Went into the gym today. Still on Omega's diet. Getting used to everything so it's all good. As I adapt I find the weights moving up nicely in the later sets. Weights were as follows:

Incline Press

25 pd DBs, 25, damn it hurts
35 pd DBs, 12, almost got it
40 pd DBs, 10, painful, but moving the weight up next time
45 pd DBs, 7, could use more weight
35 pd DBs, 13, nothing left

Cable Flys

15 each side, 25, nice burn
15 each side, 15, more weight next time
20 each side, 10, good weight at the moment
20 each side, 7, more weight next time
15 each side, ummm, lost count, chest was numb at the end

I really like these, I think I look damn sexy in the mirror while doing them :D

Shoulder Press

30 on bar, 25, more weight
30 on bar, 15, more weight
50 on bar, 10, more weight
60 on bar, 7, more weight
45 on bar, 13
45 on bar, 10, felt like shoulders were going to come off again

Tricep Press

30 pds, 25, more weight
30 pds, 15, more weight
40 pds, 9, nice burn
50 pds, 7, still on fire
40 pds, 7

Last set on all was brutal.
 
Am i missing something? Not flaming you but making sure Im doing what I am supposed to be doing.

We are to do machine press right and the one arm pressdowns correct Omega? i see some guys not all not doing every exercise?

Sorry to ask this on your post dragon. it just hit me and i had to ask.
 
Still good on my diet. 1 week till Thanksgiving, and I'm going to be good till then :D

Had an interesting leg day today, they felt strong in the beginning but quickly faded. Probably because of Monday and my legs are still getting used to this.

Leg Presses
180 on sled, 25, nice
230 on sled, 15, painful
290 on sled, 10, more weight next time
340 on sled, 7, more weight next time
260 on sled, 14

Squats
Weren't as good as Monday, might be because I wore myself out on the presses, but I was still light headed for most of them.

50 on bar, 19, don't know what happened
50 on bar, 11, same
110 on bar, 10, felt good, not sure if I want more weight, but I'll probably do it with more next time anyways.
130 on bar, 7, a little more next time
100 on bar, 16

My girl showed up to surprise me before my last set, gave me a little long of a break. She said, and I quote, "You don't always make that face when you work out do you? You look stupid." Ah, love. :rolleyes:

Calves - Seated calf raise was taken so I had to use one of the leg press machines, I just guessed weight and burned them out good for 5 sets.
 
whitedragon said:
My girl showed up to surprise me before my last set, gave me a little long of a break. She said, and I quote, "You don't always make that face when you work out do you? You look stupid." Ah, love. :rolleyes:
.
Click to expand...

Lol, try hearing that after you've just played in front of 200+ people.
 
There are days that I out perform my self and then there a days when I drop in poundage

As long as you pushing yourself it very ok to ease back if you naturally feel so.
 
Back/Bi Day

1 arm rows
45 per side, 25, felt good, will use more weight next go
50 per side, 15, same, more weight
60 per side, 10, this set felt easy, will bump up a lot for next go
65 per side, 7, just like last set
55 per side, 25

Felt these well in the back and I liked them.

Shrugs

40 pd DBs, 19, felt ok
50 pd DBs, 11, same
55 pd DBs, 10, feeling better, I felt stronger on this set and will move it up
60 pd DBs, 7, still feeling good, nice feeling in traps, more weight next time
45 pd DBs, 13

Curls

15 on bar, 25, what a burn
20 on bar, 13, still burning from last set
25 on bar, 10, muscles warming up, more weight
30 on bar, 7, they're feeling strong, more weight
20 on bar, 13

These burn so much, they feel great, I've never been a big bicep person so I feel like I'm playing catchup here.

Diet was on target till today. I had two slices of pizza today as a cheat/snack/diet adjustment.
 
Ah leg day.

Weights given are for the fourth set:

Leg Press
360 on sled, 12 grueling reps, going to move up the weight

Squats
140 on bar, 8 reps, going to still move up the weight

Calf raise
85, 10, was going good, but cramped up. More weight next time.

Overall, brutal day. The fourth set was intense and made me really light headed on the presses and squats. I think I cried.

Diet going strong. I lost a pound.
 
Chest/Tri Day.

Weight/reps for 4rth set

DB Press
50 pd DBs, 9 reps

Cable Flys
25 on each side, 7 reps

Military Press
70 on bar, 9.5 reps

Triceps
50 pds, 7 reps

Omega, so before we were supposed to do a set of 7 that we could do for 9 to leave some energy left as you put it. Now that we're going to failure on the fourth set should we increase the weight if we can do 7 reps, or only if we can get 9 or higher?

Sorry if that doesn't make sense.

Diet pretty good, I cheated a little bit and had three bites of breaded baked chicken. Not that bad.
 
Sounds like your knocking the shit outof the weights man.
 
Back/Bi day

Cheated on my diet yesterday. My son is with his mom this year for Thanksgiving so we went to Longhorn steak house. It was my red meat night, but I ended up eating about 14 oz of steak, mashed potatoes, sauted mushrooms, a little salad, and of course some of that fried onion thing. It was amazing. My back workout kicked ass today, I'm not sure if it was the extra calories, but it felt really strong.

One Arm Row
75 pounds each arm, 19 reps !!!!, my planned weights were way too light apparently

Shrugs
65 pd DBs, 11 reps

BB Curls
35 on bar, 9 reps

Everything is going up, especially the rows.

Going to try to workout tomorrow morning with legs, if not will hit the gym Friday and Saturday for my last two days this week.

Happy Thanksgiving Bros :)
 
sounds like you are killing it.
nice work on the rows BTW

whitedragon said:
Back/Bi day

Cheated on my diet yesterday. My son is with his mom this year for Thanksgiving so we went to Longhorn steak house. It was my red meat night, but I ended up eating about 14 oz of steak, mashed potatoes, sauted mushrooms, a little salad, and of course some of that fried onion thing. It was amazing. My back workout kicked ass today, I'm not sure if it was the extra calories, but it felt really strong.

One Arm Row
75 pounds each arm, 19 reps !!!!, my planned weights were way too light apparently

Shrugs
65 pd DBs, 11 reps

BB Curls
35 on bar, 9 reps

Everything is going up, especially the rows.

Going to try to workout tomorrow morning with legs, if not will hit the gym Friday and Saturday for my last two days this week.

Happy Thanksgiving Bros :)
Click to expand...
 
Diet yesterday was back on track. Weekend diet sucked, drinking, food, but fun. I did honestly try not to go overboard and keep from stuffing myself or drinking too much.

Here's my workout numbers from Friday

DB Press
55pd DBs, 8 reps, will move up

Cable Fly
25 pds each arm, 8 reps, will move up

Military Press
80 pds on bar, 8 reps, will move up

Tricep Press
60 pds, 8 reps, will move up

8 seemed to be my luck number that day. Most other weights moved up so I call it a good day.

Monday Legs:

Leg Presses
380 pds on sled, 11 reps, will move up

Squats:
150 on bar, 9 reps, will move up

Calf Press
100 pds, 8 reps, will move up

Nice to be light headed again.

Today, Back

One arm rows
90 each side, 15 reps, a lot more weight

Shrugs
70 pd DBs, 8 reps, more weight

BB Curls
40 on bar, 5 reps, will leave the same

Moved up the weight on all of the sets for the curls, I think it wore me out quicker.

I did skip Thursday's leg workout due to Thanksgiving and not being able to workout this weekend because of (insert dumb excuse). Hopefully it won't be too bad.
 
Hi :) your doign good:)


try upping the power on these lifts:

1) Incline DB Presses ( goal 65's)

2) Barbell Curls( Goal 65)

your doing well on all the others:)
 
Is that regardless of rep range just use that weight?

Also, for the curls is that 65 on the bar or including the bar?
 
Weird day today. Hit the gym, I felt weak, but when I look at my last time I did either more weight, or more reps with the same weight.

Chest/Tri/Shoulder

DB Inc
65 pd DBs, 5 reps, not as good as I had hoped

Cable Flys
30 pds each side, 5 reps, same as above

Shoulder Press
90 on bar, 9 reps, This made me feel better

Tricep Press
70, 4 reps, I believe I fatigued myself too much in the earlier sets.

Diet is good. No cheats.
 
Leg day. It was going good actually felt strong on the leg press, and then in the third set of squats .... BAM, hit a freaking wall and everything went down hill :(

Here were my weights:

Leg Press
400 on sled, 10 reps, will be moving up the weight

Squats
160 on bar, 5 reps, just died on the set before

Calves
110, 5 reps, set before was really good. I'll do better next time

Diet was good, I cheated a little bit last night and had 3/4 of a protein bar.

I think I'm starting to see good results which is nice, people are starting to notice :D

I really, really hope by the end I get "Are you on steroids?"
 
whitedragon said:
Sweet, so I'm there on curls since the bar weighs 22 pounds.
Click to expand...


cool:)

there just comes a point where certain exercises lose there effect if you go TOO heavy

Barbell Curls are one of them.
The reason being is that The bicep "fires" during a ellipse or slight Ark while you curl.
And it seems to be more effective at a weight that is not too heavy and not too light.

I could curls a 120 pound Barbell but Prefer using 70
 
WhiteDragon the days you feel like crap and STILL workout is actually a form of development IF you complete the workout.

Just like the muscle adapt to training so will your ability to turn a shitty day into a good one:)

I call these days "earning your Stripes" :)

great work so far!
 
Back/Bi Day

One Arm Rows

105 each side, 12 reps, will move up

Shrugs

75 pd DBs, 10 reps, will move up

BB Curls

40 on bar, 7 reps, not sure if I'll move up or just go for more clean reps next time.

Diet still good, got warn out during cardio quickly so I didn't do a normal 10 minutes of hard cardio.
 
Diet over the weekend was bad. Had a company christmas party saturday night where I drank a little too much and ate some bad food. Sunday was hung over and did the usualy hung over thing of eating a pizza and tuna helper.

Back on track today though. I must admit doing this over the holidays is tough. Legs were today.

Leg Presses:
420 on sled, 9 reps, will add some more weight

Squats:
160 on bar, 7 reps. Omega, should I add more weight, or try for more reps come Thursday?

Calf
110, 8 reps, will add more weight
 
Ok, so I did 205, when I do 215 Thursday I shouldn't go up from there? Would I just increment the reps from there on?
 
yes as you get closer to level 2 you WONT need to up the weights NAy further

but things will get alot more complex.

stay at 215

good work
 
Push Day

Diet: Check

Had an ok workout today, my 4th set didn't really imporve, but my others did. I'm not sure what to make of that. Here were my lifts:

DB Press
65 pd DBs, 5 reps, eh

Cable Flys
30 each side, 5 reps, same

Shoulder Press
100 on bar (145), 7 reps, these kill

Tri Press
70 pds, 5 reps, eh

I guess it could have been worse. At least I like the way I look when I workout. Will have to post some pics after Stage 1 is complete.
 
Messed up on the diet yesterday. Got into a fight with my girlfriend and ended up drinking a lot of beer. I would give a number but I have no idea. Bad night.

Workout from today:

One Arm Rows
115 each side, 10 reps, will move up weight

Shrugs
80 pd DBs, 9 reps, will move up

Bicep Curls
40 pounds on bar (62 total), 8 reps, will bump up five more pounds
 
The Kid I am training had his girl friend really try to scramble his brains

she tried to bring him down and hurt him

if you have a girl like this RUN away.
 
Thanks for looking out, I'm not going to let it get me down.

Diet is good aside from having a bite of tuna helper yesterday, but it was really only one mouthful :chomp: . Weights for leg day:

Leg Press:
450 on sled, 9 reps, I feel really strong when I do these. Bumping up the weight.

Squats:
170 on bar (215), 7 reps. Don't know why but my back started hurting from an old injury. Will do better Monday.

Calf
120, 5 reps, need to stretch calves more since they cramp on these half range ones.
 
not trying to be father OMEGA

but 3 Things can bring Good men down OR distract them too much.

Power
Bad Women
ego/substances
 
Bro, i want to simply congratulate you on your progress. I just read your log thread by thread and wanted to point out your progression.....cut and paste style from the beginning (we are 1 month into this thing!!!)

Shoulder Press
50 on bar, 7, need more weight

Military Press
70 on bar, 9.5 reps

Shoulder Press
90 on bar, 9 reps, This made me feel better

Shoulder Press
100 on bar (145), 7 reps, these kil1


you have doubled your weights in 30 days. hats off
 
Thanks Bro!

I must admit a lot of it was getting used to the rep scheme. Shoulders are actually my best upper body muscle, they've always been good to me :D
 
Push day. I didn't do much more weight/reps today on my heavy sets but I did concentrate more on form. I have a bad habit of sometimes caring more about weight so I tried to make sure the reps were done well. Workout felt really good today.

DB Press:
65 pd DBs, 5 reps again, but a much better burn throughout sets

Cable Flys:
30 each side, 6 reps, keeping with good burn

Shoulder Press:
100 on bar (145), 6 reps, one less than last time but prior sets were better

Tricep Press:
70, 6 reps, my arms are numb, feels good

Diet was a little off, not numbers wise but more substance. I really need to hit the grocery store tonight after work.
 
Well, I've been having an off couple of days. My son had a bad stomach flu, had some xmas errands that had to be run, and my car broke down. Diet has been crappy and such. I will make it up though, I'm going to use this as motivation to push myself better.

Pull Day: Worked more on keeping stricter form and had a great feeling workout. Diet good as fridge is packed with whole grains, veggies, and extra lean cuts of beef/chicken.

Supps for phase 2 are on the way.

Weights were as follows:

One Arm Rows
125 each side, 10 reps, painful but will do more weight, got a great burn in the lats

Shrugs
85 pd DBs, 8 reps, same as above, but with traps of course

Curls
45 on bar (67 lbs), 6 reps, will stay here and work on more reps
 
"One Arm Rows
125 each side, 10 reps, painful but will do more weight, got a great burn in the lats"

is this DB or hammer strength?
 
Ok, today was push day. I must admit, I didn't feel all too strong today. For some reason felt under the weather before the gym. Here were my weights:

DB Press:
65 pd DBs, 6 reps, staying

Cable Flys:
30 pds each side, 7 reps, staying

Shoulder Press
100 on bar (145), 6 reps, staying

Tricep Press
70 lbs, 7 reps, staying

I'm not moving up on this day at all. It's lame, and not metal. :evil:

Omega, should I lower the weights on the previous sets by a little so that I have more energy for the 4rth set, or just wait because level 2 is going to start and it's not going to matter?
 
shoudler presses STAY :) good weight

all else look good too:)

phase 2 I will adjust thing dont worry about anything

-O
 
Leg Day, man I hate leg day :)

Weights were as followed:

Leg Press
460 on sled, 8 reps, grueling but will pack on another 10

Squats
170 on bar (215) 8 reps, will go for more reps next time, way lightheaded by this point

Calves
120, 6 reps, will hold weight here, going for better form

Diet good, workout felt good. On the downside I just realized I'm almost out of Amplify02 :((

Need to order more
 
Today's workout wasn't great. I really wasn't all there, I'm only interested at the moment to go home and veg out for a long time. Just one of those days, haven't gotten any work done and I don't see that changing.

Diet good though :)

Here were my weights.

One Arm Rows
135 each side, 7 reps, meh

Shrugs
90 pd DBs, 7 reps, same

Bicep curls
45 on bar (67 lbs) 8 reps, yep

Yeah, it's Friday, ready to go home watch anime and read manga.
 
Quick weekend update. Yesterday had a birthday party for one of my son's friends and then had a BBQ later in the afternoon. Diet was off, today back on. Ready for Lv 2. Bring the pain :evil:
 
Leg Day

Leg Press
470 on sled, 7 reps, will stay at weight

Calves
120, 6 reps, will hold weight here, going for better form

Squats
170 on bar (215), 5 reps, since I'm holding at this weight I decided to try a 3 count instead of the normal 2. Seriously brutal.

Diet still in check, but I've been eating red meat almost every night since I really like meat. Is this ok Omega? I was doing two days chicken, 1 day beef before.

I'm going to take some pics tonight and post them. Please, no fat jokes, unless they're funny :D
 
The red meat is OK but MUST not be too fatty

so if you eat it every Night make sure that 2 nights it is very Lean and 1 night you can have the Fatty version
 
Chest/Push Day

Incline DB Press
65 pd DBs, 6 reps, staying here

Cable Flys
30 pds on each side, 5 reps, down from last time

Shoulder Press
100 on bar (145), 6 reps, staying

Tricep Press
70 pds, 6 reps, down from last time but other sets better

Overall I had a good workout, been concentrating on better form and the mind/muscle connection so the workouts I believe are improving even though they don't appear to be so much

I got my leucine and glutamine in the mail and started that today. Is that ok or should I wait until I officially start LV2?

Also, ordered four more bottles of Amp, I love that stuff :D
 
Update from yesterday:

Pull Day

One Arm Row
140 each side, 8 reps, moving up

Shrugs
90 pd DBs, 8 reps, staying at weight, more reps

Bicep Curls
45 on bar (67) 6 reps, this set was down from last time, but previous ones were better

Had a cheat last night, went out and had a Japanese dinner.
 
Leg Day today. I wasn't in it today, I don't know why, weights were as followed:

Leg Press
470 on sled, 8 reps, will move up

Squats
195 on bar (235), 9 reps, I made a slight mistake and did an extra 25 pounds :) DIdn't realize it till after I was done with the last set

Calf
120, 6 reps, will hold weight here, going for better form

I skipped the ab half due to an appointment that I had to make
 
Um, problem. Between holiday shopping and parties my dieting over the last few days has sucked. I won't be able to workout this week at all except for Thursday and Friday maybe.

Omega what should I do? Do I call this week a wash and try to be as best as I can on the diet??
 
NO if you go on trips or dont have access just make sure you go jogging at least 2-3 times( 2 mile minimum) and do Pushups after

this is enough to keep it all "alive"




Eat for Xmas, just make sure its protein heavy not carb/sugar heavy
 
Hopefully today I'm officially back. At least eating right wise, I should be able to hit the gym again on Monday when I will start Phase 2. I'm going to work on some extra cardio if that's ok to make for things. I've been trying to be as good as possible, but it's been hard.

At least I haven't drank any booze this holiday season. That's big for me.
 
the healthier we get the harde it is to drink, or rather should I say Recovere


it throws me off for 3-4 days easy


:) welcome back!
 
Ok, quick recap, diet for the last two days with new years was bad. I drank, but I didn't get wasted which is good.

Here was my weights for Chest:

Cable Flys (lower flex)
25 pds each side, 5 reps nice and slow and 5 reps with good form, but normal speed, will hold at this one

Smith Incline
135 pds, 7 reps nice and slow, and 7 more normal reps. Will maybe bump up a little

Cable Flys (upper flex)
20 pds each side, 6 nice and slow, 7 reps normal. Not sure if I want to move this one up, will see how I feel next time.

Overall a brutal workout, I did this on Monday and my chest is nice and sore today, hasn't been like this since I started the Omega project. :D

Diet is back on track/
 
Leg Day

Leg Press
480 on sled, 5 reps slow, 4 at normal speed. Will hold at weight

Squats
215, 8 reps slow, 6 at speed. Will stay here as well

Calves
90 pds, 9 reps slow, 7 at speed, will bump up

Good workout. Legs should feel wonderful by tomorrow night :)
 
excellent!

i like what I am seeing, ramp it up, again don't worry about how much you lift but rather HOW you lift it. Go for it.
 
Today's weights:

Shoulder Press
145 pds, 11 reps nice and slow, 6 more explosive. Omega, should I slow down more for this since you said not to up the weight anymore?

I feel the same way about the DB lats for the fourth set.

Tri Press
57.5 pds, 9 reps slow, 5 more explosive. Will move this up

Also, do I still do the 6th set on the shoulder press?

Everything else is going along good. Nice workout.
 
:)
excellent, increase ONLY by the percentage specified in the email


once you reach that then increase reps and slow down speed

no 6th set now.

try to really drain your energy supply by increasing form even more.
 
Back/Bi day

1 Arm Rows
145 each side, 5 reps nice and slow, 6 reps at speed. Will hold weight.

BB Curls
42 pds, 8 reps really slow, 9 at speed. Will move up weight.

I used a little less weight today and went for better form. It felt really good.
 
This last weekend was my birthday. I'm now the ripe old age of 27 :)

Which equals bad diet, I'm really curious as to running this the next time around since to be honest this time of year is the worst time for me. Here are my weights from chest day:

Cable Flys (Lower)
50 pds each side, 9 reps nice and slow, 7 at speed. I used a different machine this time which turned out to be a lot easier given the weight than my next set of flys which is the normal one I use.

Inc Smith
135, 9 reps nice and slow, 7 at speed, will bump up

Cable Flys (Upper)
20 pds each side, 10 reps nice and slow, 8 at speed. Will bump up

Good workout on chest, really nice burn. On a plus note when I went out with my friends I bought one of those skin tight affliction shirts and I looked damn sexy.
 
whitedragon said:
This last weekend was my birthday. I'm now the ripe old age of 27 :)

Which equals bad diet, I'm really curious as to running this the next time around since to be honest this time of year is the worst time for me. Here are my weights from chest day:

Cable Flys (Lower)
50 pds each side, 9 reps nice and slow, 7 at speed. I used a different machine this time which turned out to be a lot easier given the weight than my next set of flys which is the normal one I use.

Inc Smith
135, 9 reps nice and slow, 7 at speed, will bump up

Cable Flys (Upper)
20 pds each side, 10 reps nice and slow, 8 at speed. Will bump up

Good workout on chest, really nice burn. On a plus note when I went out with my friends I bought one of those skin tight affliction shirts and I looked damn sexy.
Click to expand...

Ha ha... Very Nice...I love all my affliction shirts too...
 
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