| | |
02-15-2006, 06:24 AM
| #111 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender:   |  OVT Day 15 = Arms 15th February 2006 Wednesday Day 15 of OVT Arms before we begin with today's workout, i thought i'd state what each color indicates: 1.) The weights listed in Yellow are those i lifted in my First Week of OVT 2.) The weights listed in Orange are those i lifted in my Second Week of OVT 3.) The weights listed in Red are those i lifted in Today i.e. Week #3 A1: Standing Barbell Curls 30 kgs | 25 kgs | 20 kgs A2: Standing Alternate Arm Dumbbell Curls 14 kgs | 14 kgs | 14 kgs B1: Barbell Preacher Curls 20 kgs | 20 kgs | 15 kgs B2: Standing Alternate Hammer Curls 12 kgs | 12 kgs | 12 kgs C1: Parallel Bar Dips BodyWeight + 6 kgs | BodyWeight + 4 kgs | BodyWeight C2: Decline Alternate Arm Tricep Dumbbell Extensions 12 kgs | 10 kgs | 10 kgs D1: Cable Press Down Normal Grip 30 kgs | 27.5 kgs | 25 kgs D2: Cable Press Down Reverse Grip 20 kgs | 17.5 kgs | 15 kgs Overall Impression 1.) Barbell Curls went off well... though, i was fucked by the last set and needed a spotter for the last 2 reps 2.) Preacher Curls went off as i has predicted them to :( it was impossibel to increase the weight... my biceps were way too pumped after bb curls 3.) Parallel Bar Dips were great... I went full down, zero compromise in form and i was yet able to take a greater weight... and decline extensions were perfect was well... 4.) Cable Press Down was good... I struggled like a freaking madman on my last 2 reps of the last set though... The cable press down with reverse grip actually made a huge difference coz i actually felt the pressure build up in my triceps... 5.) Sweet workout... I wont be able to increase the weights for any bicep exercise next week i'm afraid... but i think i'll make do with triceps  |
| | |
|  |
|
02-16-2006, 06:21 AM
| #112 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | OVT Day 16 = Rest 16th February 2006 Thursday Day 16 of OVT Rest after yesterday's gruelling arm workout, my arms are sore as hell... i did not go to the gym today... i just chilled out at home... and i finished some school work.. actually, lots of it... see you tomorrow... its gonna be chest and back  oh, and as we get closer and closer to saturday, the more depressed i feel... coz i have legs on saturday and that workout makes me wanna  every time... |
| | |
|
| |
|
02-17-2006, 06:51 AM
| #113 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | OVT Day 17 = Chest and Back 17th February 2006 Friday Day 17 of OVT Chest and Back A1: Flat Barbell Bench Press 60 kgs | 55 kgs | 50 kgs A2: Flat Dumbbell Flyes 16 kgs | 14 kgs | 14 kgs B1: Incline Barbell Bench Press 50 kgs | 45 kgs | 45 kgs B2: Incline Dumbbell Flyes 16 kgs | 14 kgs | 14 kgs C1: Lat Pull Downs 75 kgs | 70 kgs | 65 kgs C2: Flat Dumbbell Rows 32 kgs | 30 kgs | 30 kgs D1: Barbell Rows 65 kgs | 60 kgs | 55 kgs D2: Cross Bench Dumbbell Pull Overs 24 kgs | 20 kgs *All the weights for flyes are the weights of dumbbells i held in each hand ** 1.) The weights listed in Yellow are those i lifted in my First Week of OVT 2.) The weights listed in Orange are those i lifted in my Second Week of OVT 3.) The weights listed in Red are those i lifted in Today i.e. Week #3 Overall Impression 1.) All my lifts increased today  2.) I think these are going to be my concluding lifts for the 4 week part 1 of ovt... though, i plan on increasing the weight for all the second exercises in the supersets.. 3.) kane, was right, your body adapts to OVT only in week 3... 4.) today was amazing.. but i'm shit scared of tomorrow's leg workout.. |
| | |
|
| |
|
02-18-2006, 10:57 PM
| #114 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | Progress Update and Summary of OVT ok people... i'm done with ovt... i dont think i'll ever be going back to the gym till after may... i've had a squabble with my parents who believe that if i can get a gpa of 3.6, then 3.8 is possible, so i have to quit "gymming" in order to study... ya, i know, it sucks... but i'm not fighting this losing war.. as far as ovt is concerned, i wish i could stick with it for longer, but unfortunately i cant... this is a brief summary of my ovt results: 1.) Definitely an increase in strength 2.) My arms have become much larger and that danglish fat which used to be on my triceps has mostly gone 3.) My chest has gotten bigger with a lot more definition 4.) My shoulders have improved as well. 5.) My legs have changed the greatest as a result of OVT... and i'm very very happy about that.. when i get back in may... i'm DEFIITELY doing ovt again... thats for sure... |
| | |
|
| |
|
02-18-2006, 11:02 PM
| #115 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | Free Hand Training Since i'm not allowed to workout at the gym i've thought up of a free hand routine which i can do at home.. THE ROUTINE Day 1 Superst Push - Ups Chins 10x10 GVT Style... Day 2 Squats 10x10 Lunges 5x10 Good Mornings 5x10 Day 3 Crunches 10x10 i'll probably try to go jogging on the beach at this time Day 4 repeat PROGRESSION increase the sets for each exercise by 1 every microscycle... MY GOALS to maintain what i have gained so far... however, i think that with this routine i might get lean... and tough... which is ok with me... lets hope that this works... |
| | |
|
| |
|
02-20-2006, 12:42 AM
| #116 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | hi... as if being grounded wasnt bad enough, i've fallen sick... every time my bodyweight exceeds 75 kgs, i fall sick... this is the 4th time in 2 years...! on all 4 times i've been over 75...! and its like i've jsut made it over 75 and i fall sick... this sucks.... now i'll have to start cutting... i think... well, with this shitty illness, i'll probably lose some weight anyways... hhhmm... depressing isnt it...? and to add to that i'm afraid my mass has all gone down (excpet int he kost crucial of all parts ;)).. no, but seriously.. its damn depressing to see your arms shrink overnight... and then your chest goes in as well... and the "?" shape of your back begins to disintegrate... man... i think i'll have to start from square 1 when i've fully recovered...!! :( but, i might not do free hand training... i think that if in a week my parents don back off the no going to the gym routine, i'll snap... Last edited by _Wolf_; 02-20-2006 at 01:29 AM. |
| | |
|
| |
|
02-20-2006, 10:33 AM
| #117 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years  Join Date: Jul 2005
Posts: 5,887
Country: 
Gender: | Don't worry. Just keep up your eating. When you are training frequently you muscles stay more volumized. They are sucking up nutrients. A lay off can make them look deflated somewhat. Just eat dillegently. You may lose a little protein but you will not be back at square one. And once you start again you'll find that your muscles fill out again quickly. |
| | |
|
| |
|
02-21-2006, 02:50 AM
| #118 (permalink) | |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | Quote:
u know what i was thinking...? remember how 0311 always says one should take a week off to deload..? i think this could be that week for me oh, and actually, today: my muscles are looking fine - but i'm still weak and very very dehydrated... i'm guessing i'll be back at the gym this friday - atleast thats what i'm hoping for... | |
| | ||
|
| |
|
02-21-2006, 04:58 AM
| #119 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | as you know, the ovt has a 4 week block after which the exercises must change for the enxt 4 weeks.. since i fell sick / was grounded at a time when i was at my best in week 3 (as planned), and my strength is kinda low, i am not going to continue with the same exercises when i get back. yes, its true: I am sticking to OVT...!  but, the exercises will change... i'll add an update on this soon... till then chill... i'm gonna be back and i'm sticking to ovt for now... |
| | |
|
| |
Linear Mode
