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05-03-2005, 08:28 AM
| #41 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,112
Country: 
Gender:   |  1May Biceps/Triceps/Forearms 1.Barbell Curls:115 X 7, 135 X 6, 135 X 6 2.Close Grip Bench:245 X 7, 275 X 6, 275 X 6 3.Incline Dumbbell Curl:55 X 6, 60 X 6 4.Skullcrushers:110 X 7, 110 X 6 5.Hammer Curls:60 X 6, 60 X 6 6.Cable Curl:Stack X 6 7.Cable Pressdowns:Stack X 8 8.Seated Wrist Curls:2 sets of 12 9.Behind the Back Barbell Curl:2 sets of 10 -This is the end of my first week going lighter than I should've. Next week I'm picking up the weight to where it should be, pushing myself. For the above exercises, I hit a biceps exercise, rested 2 minutes, then hit the triceps exercise underneath it. I maximized my recovery time while keeping the gym time under an hour by fluctuating between bodyparts. I measured my biceps after that tremendous workout and they were 19 1/4! Great pump! Tomorrow I'm taking a day off, then hitting legs, then another day off before I start chest again. I just don't like taking 2 days off in a row. |
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05-03-2005, 08:48 AM
| #42 (permalink) | |
| Rank: Member  Join Date: Apr 2005
Posts: 167
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05-04-2005, 06:45 AM
| #43 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,112
Country:
Gender: | 2May My rest day. I upped my carbs and protein each by 100 grams because I view off days as growing days. I also got a full 8 hours of sleep today which normally I wouldn't get. |
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05-04-2005, 06:56 AM
| #44 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,112
Country:
Gender: | 3May Legs/Abs 1.Squat: 275 X 8, 285 X 8, 295 X 6 2.Standing Calf Press: 275 X 12, 275 X 12, 275 X 12 3.Hack Squats: 230 X 6, 230 X 6 4.Seated Calf Press: 135 X 6, 135 X 6, 135 X 6 5.Stiffleg Deadlifts: 275 X 6, 285 X 6 6.Front Leg Press: 255 X 8, 275 X 7 7.Rope Crunches: 2 sets of 20 8.Swiss Ball Crunches: 2 sets of 15 w/25 lb plate -Under an hour gym time. I added some more exercises than before for my quads because I want them bigger. I did 4 warmups for squats. The hack squats I did using a machine so I can spare my back for the stiffleg deadlifts. I could've went a little heavier in almost all the lifts but I just didn't have the motivation too. Mainly because I'm working 12 hours through the night tonight. :( |
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05-05-2005, 07:09 AM
| #46 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,112
Country:
Gender: | 4April Chest 1.Barbell Bench Press: 305 X 6, 315 X 5, 315 X 5 2.Incline Bench Press: 255 X 6, 275 X 5 3.Incline Dumbbell Press: 110 X 6, 115 X 6 4.Weighted Dips: BW X 12, 35 X 10, 35 X 8 5.Speed Bench: 6 Plates X 10 -Started off with an extra ten pounds on my first set of bench press. The rest stayed the same. I could've went a little heavier on the second and third one, but my triceps were really hurting for some reason. All these numbers are without a spotter touching the bar. Increased my inclines, both the barbell and dumbbell. Obviously I could've went alot heavier on my weighted dips, but I still feel like I'm still not used to the Max-OT workouts quite yet. As for speed bench, I did this just to finish off my chest. It isn't something Max-OT recommends, but I felt up to it. I used a machine and loaded three 45 lb plates per side. When I did my reps, I pushed as fast as I could, held for a second at the top of the movement, then had a good three second negative. I let the machine go all the way back until it touched the beginning, then did it again. I like the variation of using this method because it really strengthens my fast twitch muscles and joints for the heavier loads to come. |
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05-06-2005, 03:08 AM
| #47 (permalink) |
| Rank: New Member Join Date: Apr 2005 Location: California
Posts: 11
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Gender: | Nice Lifts! 1.Squat: 275 X 8, 285 X 8, 295 X 6 2.Standing Calf Press: 275 X 12, 275 X 12, 275 X 12 3.Hack Squats: 230 X 6, 230 X 6 4.Seated Calf Press: 135 X 6, 135 X 6, 135 X 6 5.Stiffleg Deadlifts: 275 X 6, 285 X 6 6.Front Leg Press: 255 X 8, 275 X 7 7.Rope Crunches: 2 sets of 20 8.Swiss Ball Crunches: 2 sets of 15 w/25 lb plate :eek: Lifts like that are a sure thing to be proud of. O.K. u didnt hav motovation to add weight, but you moved the heavy weight, with consistancy.ON top of that in 1 HOUR! |
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05-06-2005, 08:28 AM
| #48 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,112
Country:
Gender: | Sounds like you like hitting your legs the best. I've only just started lifting legs after years of neglecting them. I think I do pretty good considering I just started lifting them about a month and a half ago :eek: |
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05-06-2005, 08:32 AM
| #49 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,112
Country:
Gender: | 5May Back 1.Barbell Rows: 275 X 7, 295 X 6, 295 X 5 2.Pulldowns: 280 X 7, 290 X 6, 290 X 6 3.Cable Rows: Stack X 6, "", "" 4.Chins: BW for 3 sets of 6 -Felt pretty good. Had perfect execution throughout all exercises. For chins, I did an underhand grip and did the reps really slow just to get a little extra work in for my lower lats and biceps. |
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