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05-11-2005, 07:20 PM
| #61 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,112
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Gender:   |  10May Chest 1.Barbell Bench Press: 315 X 6, 325 X 5, 325 X 4 2.Incline Bench Press: 275 X 6, 285 X 5 3.Incline Dumbbell Press: 110 X 6, 115 X 6 4.Weighted Dips: BW X 12, 40 X 10, 40 X 8 -Increased again in ALL lifts. Felt pretty good. I was pretty tired from sitting in almost 2 hours of traffic coming home...So I was definately surprised that I was strong today. Maybe if I was rested I could've done better. No speed bench today, too tired. Even if I could've increased my weights more, I don't think it's wise because when I did that in the past, my joints wore out faster and I wasn't able to finish the program. I think I'll continue to take things slow...5 pounds here, 10 pounds there... |
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05-11-2005, 07:36 PM
| #62 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,112
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Gender: | Quote:
I'm trying to stick by the book. Muscle overload is the theme here. Here's the list of exercises and which ones are good/not optimal... http://www.ast-ss.com/training/exercises/eow-intro.asp | |
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05-13-2005, 05:10 AM
| #67 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,112
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Gender: | 11May Back 1.Barbell Rows: 295 X 6, 305 X 6, 305 X 6 2.Pulldowns: 290 X 7, 300 X 6, 300 X 6 3.Cable Rows: Stack- 3 sets of 6 4.Pullups: 3 sets of 6-8 -Gained more strength from last back day so the progress is there. Got a hell of a pump today. Probably due to the CEE I started. |
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05-14-2005, 08:21 PM
| #68 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,112
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Gender: | 13May Biceps/Triceps/Forearms 1.Barbell Curls: 145 X 6, 150 X 6, 150 X 5 2.Close Grip Bench Press: 275 X 6, 285 X 6, 295 X 5 3.Incline Dumbbell: 60 X 6, 60 X 6 4.Skullcrushers: 70 X 6, 90 X 6 5.Hammer Curls: 65 X 6, 65 X 6 6.Cable Pressdowns: Stack X 8, Stack+10 X 6 7.Behind the Back Wrist Curls: 135 X 12, 135 X 12 -Went up again in Barbell curls. Infortunately my forearms are killing me again. So next week I''m going to critique my workouts a bit to give my forearms more training and recovery. I'm thinking of moving triceps to shoulders day so I can just focus on biceps and forearm training in one day. |
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05-17-2005, 02:14 PM
| #69 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,112
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Gender: | Bye Bye Time for another change. I've done 2 half cycles of Max-OT and this is what I've come up with in regards to this program: -Near the end of the cycle you absolutely need a spotter. -Strength gains are the focus. -The first 3-4 weeks you'll experience the biggest and most dramatic gains. -My forearms only lasts for lifting heavy biceps for around 3 weeks. -After 4 weeks your gains won't be as dramatic. In light of all this, I think it's best to periodize this program in the loop with whatever you have. Yesterday was the first day of my DC Training. I went down in weight of course and the program kicked my ass the same as Max-OT did when I first started that. I figure I'll incorperate Max-OT at the beginning two weeks of every training cycle I start. This is to maximize my strength increases, then I'll switch over to DC Training for the duration of my training. At the end of DC, I'll take one week of the rest my joints, ligaments, and most importantly my CNS. :cool: |
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