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good for you...

ha ha ha...

oh no..!!! :eek: i've done the SAME thing... honestly..!!!

shit shit shit...!!!

now i'll have to go and edit ALL my posts....??? shit...

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lol, I'm not gonna do that, I'm just going to add the weight from now on and fix my personal spreadsheet

I never put in the weight of the bar. It's always the same and so factors out. Only progress matters.

Day Five Shoulders/Traps
173lbs
A1-Barbell Press 115
A2-Wide Grip Upright Rows (EZ Bar) 95
B1-Machine Press 150
B2-Side Laterals 15
C1-Bent Over Laterals 35
C2-Machine Rear Delts 150
D1-Power Shrugs 315
D2-Close Grip Upright Rows (EZ Bar) 95

Maxed out on A1,B1,A2 and D2, couldn't even add 5 more lbs and do a set. Had to drop the weight on power shrugs because I was pushing myself too much/sacrificing form and I was getting a muscle burn in my left trap. The exercises using the EZ-Bar have 25lbs added to whatever plates I put on. I agree that progress is all that matters, but I've used the 'pre-made' barbells and they are stamped with their exact weight, so I just want to maintain consistency.

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"Pain don't hurt" - Dalton

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

"Damn that's shit heavy" - Wolf


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btw... even i've started ovt... as of today that is...

and your right... its DAMN tiring.... but i LOVE it...!!!

lets see how long i can stick to this one....!!

on a more serious note: OVT is a GREAT program and although i've only had Day 1, i've been following Kane's journal very closely so i expect some of the similar results....

all the best kane...!

I'd suggest starting on page 5 of my journal, I restarted the program because I couldn't focus on it til after the new year.

If you're following my journal...then you should know that I kept the weight constant for the entire 5x5 on each exercise. I picked a weight I could handle for 5 reps and stuck with it. Multiple numbers for one exercise are for a comparison of progress...for example A1 Bench 135 165 185....week 1-135lbs, week 2-165, week 3-185. I did this because one of the most important aspects, I think anyway, is to increase the weight on a 'per week' basis, and I thought multiple week comparisons would be the easiest way to view progress.

i know... weight constant for all 5 sets of 5 reps...

thanks for filling me in though...

I've been at this program for 4 weeks now, I'm going to go through two more cycles and then I'm going to switch some exercises.

Current: New:
Day One Chest/Back
A1-Bench Press A1-Same
A2-Flat Dumbbell Flyes A2-Same
B1-Incline Bench B1-Decline Bench
B2-Incline Flyes B2-Decline Pullovers
C1-Lat Pulldown C1-Same
C2-DB Pullovers C2-DB Row
D1-Barbell Rows D1-Same
D2-Seated Cable Row D2-Same

Day Three Bi's/Tri's
A1-Barbell Curls (EZ-Bar) A1-Cable Curl
A2-Dumbbell Curls A2-Single Arm Cable Curl
B1-Preacher Curls (EZ Bar) B1-Same
B2-Hammer Curls B2-Same
C1-Weighted Dips C1-Close Grip EZ Bar Bench
C2-Triceps Extensions (DB) C2-Same
D1-Cable Pressdowns D1-Weighted Dips
D2-Reverse Curls D2-Skullcrushers

Day Five Shoulders
A1-Barbell Press A1-Same
A2-Wide Grip Upright Rows A2-DB Front Raises
B1-Machine Press B1-Rotating DB Press
B2-Side Laterals B2-Side Laterals
C1-Bent Over Laterals C1-Same
C2-Machine Rear Delts C2-Same
D1-Power Shrugs D1-Same
D2-Close Grip Upright Rows D2-Same

Day Six Legs
A1-A2G Front Squat A1-Same
A2-DB Lunges A2-Leg Press
B1-Machine Squat B1-Same
B2-Leg curls B2-Stiff Legged Deadlift
C1-Deadlifts C1-Same
C2-Calves C2-Same


These are the Current and Future exercises...they are not final and I would appreciate any criticism. I'm having trouble finding a replacement for Machine Rear Delts

Day Six Legs/Abs
A1-A2G Front Squat 135
A2-DB Lunges 50
B1-Machine Squat 450
B2-Leg curls 90
C1-Deadlifts 225
C2-Calves 90

As always, legs was the most intense day. I hit my max for the machine squat, which is good because it's getting to be a pain in the arse to load 450lbs worth of plates on it . My trap is still a little strained from the shrugs, so I had to drop the deadlifts to 225. I was on the verge of puking after the 4th set of Squats and lunges and was just about ready to heave when I remembered about my pre-workout shake. So I took a breather and somehow stopped myself from actually heaving (If my stomach thinks it can ruin my workout nutrition...it can go fuck itself :eek: :cool: ). I'm gonna be sore tomorrow, I can already feel it coming.

Day One Chest/Back
171lbs
A1-Bench Press 190
A2-Flat Dumbbell Flyes 30
B1-Incline Bench 135
B2-Incline Flyes 25
C1-Lat Pulldown 162.5
C2-DB Pullovers 80
D1-Barbell Rows 155
D2-Seated Cable Row 125

The usual. Good workout, Minor increases in weight for most exercises, slight reduction in Lat pulldown and Barbell rows. I'm going to try and get a digital camera from a buddy so I can post some progress pics ;) . Other than that, nothing to report.