_Wolf_

like i promised, i'm going to put up my new OVT exercise plan for all of you to see

but before i begin, i must give an outline of how i am gonna go about it this time... i've realized from recent developments (my parents grounding me, etc), that having a "day-specific" routine is not gonna play in my favour. hence, i am not going to be keeping to specific days... BUT, i'll give you a broad outline as to how i plan to go about this cycle of OVT

Monday = No Weight Training
Tuesday = No Weight Training
Wednesday = Arms
Thursday = No Weight Training
Friday = Chest and Back
Saturday = Legs
Sunday = Shoulders

ok, now your probably going to wonder: what about abs...?
well, this is what i've decided: I'll do some amount of abs EVERY Weightlifting Day... this is better than doing none at all - which is what i've been doing till now, FYI

moving on...

THE ROUTINE:

Arms:

A1: Alternate Arm Dumbbell Curls
A2: Reverse Grip EZ Bar Curls

B1: Preacher Curls
B2: Zottman Curls

C1: Close Grip Bench Press
C2: Single Arm Triceps Pushdowns

D1: Cable Push Downs
D2: Flat Dumbbell Triceps Cross Extensions

Chest and Back

A1: Low Incline Dumbbell Bench Press
A2: Low Inline Dumbbell Flyes

B1: Weighted Parallel Bar Dips
B2: Decline Dumbbell Flyes

C1: Close Grip Chin-Ups
C2: Flat Single Arm Dumbbell Rows

D1: Lat Pull Down
D2: Cross Bench Dumbbell Pull Overs

Legs

A1: Barbell Back A2G Squats
A2: Reverse Dumbbell Lunges

B1: Barbell Front Squats
B2: Leg Press

C1: Leg Extensions
C2: Leg Curls

Shoulders

A1: Push Press
A2: Single Arm Incline Dumbbell Side Raises

B1: Stanidng Barbell Military Press
B2: Dumbbell Alternate Arm Front Raises

C1: Cable Row to Neck
C2: Bent Over Dumbbell Side Raises

having written the outline of the routine, i think i should also include the rules for all newcomers..

Rules:

1.) The Sets for ALL exercises are 5, and the Reps for all exercises are also 5. Therefore, setsxreps, each exercise is a 5x5 exercises
2.) A1 and A2 represent two exercises which must be performed back to back. This is referred to as performing "supersets".
3.) All the first exercises in a superset i.e. A1, B1, C1 and D1 are to be performed with a tempo of 4020. All the second exercises in a superset i.e. A2, B2, C2 and D2 are to be performed with a tempo of 6020.
4.) The rest between two supersets is 120 seconds, and the rest between two exercises in a superset is 0 seconds.

i hope i've stated the guidelines suitably...

i am also planning on adding a spreadsheet to track my progress on a microcycle basis.. i.e. after i finish each muscle group once, i'll add the spreadsheet again.. that way, it'll be easier to track my overall progress..

if you have any doubts, please feel free to post them here...

as for the eternal question: When am i going to Begin OVT-2..?
well, hopefully this friday... see you then...

_Wolf_'s Sig:

Training Log


APT Pro Wrist Straps

_Wolf_

OVT - 2 Day 1
24th February 2006
Friday

CHEST + BACK

A1: Low Incline Dumbbell Bench Press = 52 kgs
A2: Low Incline Dumbbell Flyes = 32 kgs

B1: Parallel Bar Dips = 4 kgs + Bodyweight
B2: Decline Dumbbell Flyes = 28 kgs

C1: Medium Grip Chins = Bodyweight
C2: 1-Arm Dumbbell Rows = 32 kgs

D1: Lat Pull Down = 65 kgs
D2: Cross Bench Dumbbell Pullovers = 22 kgs

remember how i mentioned that i would do abs every opportunity that i get, because i am very very irregular with my ab workout? well, today i DID do abs.

Abdominals: Flat Sit-Ups: 2x25

Overall Impression:

1.) I am pretty impressed i was able to bench so much.. never expected it..

2.) Parallel Bar Dips were very very difficult

3.) I thought i would be able to do heavier chins, but that was not possible.. i hope i am able to do so next time though

4.) Lat Pull Down was ok... i wanted to take 70, but i found that really really diffcult... most unfortunate

5.) otherwise, fantastic workout

_Wolf_'s Sig:

Training Log


APT Pro Wrist Straps

_Wolf_

i think its time i list my exact measurements...

Weight = 77 kgs
Chest = 41"
Shoulders = 48"
Left Arm = 14"
Right Arm = 14"
Waist = 34"
Right Thigh = 26"
Left Thigh = 26"
Right Calf = 14.5"
Left Calf = 14.5"

shit... i'm not happy... my arms have shrunk and my waist has expanded... not to mention i lost over 2 kgs in a matter of 6 days...!

shit.... ....

ok.. so you guys now know what my short term goal is: CUT - only on my arms... i'm gonna cut my waist down to 30" in a matter of weeks..! thunk its unbelievable...? nope... i've done it before... i'll do it again... keep reading and you'll see how..

_Wolf_'s Sig:

Training Log


APT Pro Wrist Straps

Kane

why would you cut your arms? and a 34 waist isnt the end of the world If it was me I would keep my bf where it is and worry about "slimming" at the end of the OVT block. Keep your bf up, if you run deficient on calories then at least your body will use up the fat stores instead of the muscle.

Kane's Sig:

Bench:275 [1x1]
Deadlift:365 [1x3]
A2G Squat:275 [1x3]

"Shut up and squat!"

"NO, this is my squat rack. Go get your own!"

_Wolf_

your write... did i say cut my arms... i meant cut everything APART from my arms

shit what a boo boo

_Wolf_'s Sig:

Training Log


APT Pro Wrist Straps

_Wolf_

OVT - 2 Day 2
25th February 2006
Saturday

Legs + Abs

A1: Barbell Back A2G Squats = 75 kgs
A2: Dumbbell Lunges = 14 kgs in each hand

B1: Barbell Deadlifts = 100 kgs
B2: Leg Press = 110 kgs

C1: Leg Extensions = 0 kgs
C2: Leg Curls = 0 kgs

ok, so you confused... ...? yes, i did not do leg extensions / curls because there were too many people in line to use them (6 actually) and i had no patience to wait around... also, i'm still very weak... so i din want to push my luck...

instead, i decided to do some abs

so, here goes my:

Abdominal Workout

i performed three circuits for abs...

Circuit 1 = 1 set of each exercise with minimal rest and 15 reps per set

Circuit 2 and 3 = 1 set of each exercise with minimal rest and 25 reps per set

Circuit 1:

1.) Decline Sit-Ups
2.) Incline Leg Raises
3.) Dumbbell Side Bends (12 kgs in each hand)
4.) Cable Side Bends (25 kgs)
5.) Flat Crunches

Circuit 2 and 3:

1.) Flat Sit-Ups
2.) Flat Leg Raises
3.) Cable Side Bends (30 kgs)
4.) Decline Crunches
5.) Dumbbell Side Bends (12 kgs in each hand)


Overall Impression:
1.) If this new fad for doing leg extensions and leg curls in my gym does not stop, i am going to do overhead squats and fight for the leg curls..
2.) Squats were ok.. i'm unhappy i dint take more, but i know i would not have been able to do them
3.) i took only 110 kgs for leg press because i just wanted to take light for fun.. i was too tired after deadlifts (which were the highlight of the day )..
4.) i am happy that i'm finally statrting to commit to doing abs...
5.) great workout...

_Wolf_'s Sig:

Training Log


APT Pro Wrist Straps

EricT

Maybe you could work in some RDL's or Pullthroughs for your hammies instead of the leg curls, they'll do a whole lot more for you anyway.

EricT's Sig:

I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

Books and Resources

_Wolf_

eric,

what are RDLs..?

what are pullthroughs...?

thanks

_Wolf_'s Sig:

Training Log


APT Pro Wrist Straps

_Wolf_

OVT - 2 Day 3
26th February 2006
Sunday

Biceps + Triceps + Abs

A1: Alternate Arm Dumbbell Curls = 16 kgs
A2: EZ Bar Curls = 15 kgs

B1: Barbell Preacher Curls = 15 kgs
B2: Alternate Arm Zottman Curls = 12 kgs in each hand

C1: Close Grip Bench Press = 45 kgs
C2: 1-Arm Cable Push Downs = 10 kgs

D1: Cable Push Downs = 25 kgs
D2: Lying Down Dumbbell Cross Tricep Extensions = 8 kgs

i'm not exactly sure how to do close grip bench presses... what i mean is, i dont know if the barbell is supposed to touch your chest or not.. since i didnt know if its supposed to be done half way or full, i did it full.... that means i made the barbell touch my sternum before pushing it back up....

you already know how much i'm "into" abs.. so here was my workout:

Abdominal Workout

i performed three circuits for abs...

Circuit 1 = 1 set of each exercise with minimal rest and 25 reps per set

Circuit 2 = 1 set of each exercise with minimal rest and 15 reps per set

Circuit 3 = 1 set of each exercise with minimal rest and 20 reps per set

Circuit 1:

1.) Flat Sit-Ups
2.) Flat Reverse Crunches
3.) Oblique Crunches
4.) Dumbbell Side Bends (12 kgs in each hand)


Circuit 2:

1.) Decline Sit-Ups
2.) Incline Leg Raises
3.) Cable Side Bends (35 kgs)

Circuit 3:

1.) Decline Sit-Ups
2.) Incline Reverse Crunches
3.) Dumbbell Side Bends (12 kgs)


Time taken to complete entire workout (including abdominals) = 60 minutes

Overall Impression:

1.) Arms are looking good

2.) Glad i did abdominals today... but since my legs are a little (actually a lot) sore after yesterday's leg workout, i wasnt able to do more leg raises.. so i did reverse crunches because i found them to be less uncomfortable...

3.) i enjoyed my triceps workout much more than my biceps... thats coz as you know, i have stronger triceps than biceps, but bigger biceps than triceps...

4.) i am happy that i'm finally statrting to commit to doing abs...

5.) great workout...

_Wolf_'s Sig:

Training Log


APT Pro Wrist Straps