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guess what kane... i'm gonna stick to ovt... probably till may..

i'm taking it 1 day at a time to control myself from falling in love with another program..

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(Did this workout yesterday, just posting it today)
Day One Chest/Back
176lbs
A1-Bench Press 185
A2-Dumbbell Pullover 80
B1-Incline Bench 135
B2-Incline Flyes 30
C1-Lat Pulldown 150
C2-DB Rows 55
D1-JS Rows 135
D2-Seated Cable Row 125

I've switched some of the exercises around, kept quite a few, and this is my first week of block 2. I actually had about a week and a half of no lifting. My forearms are feeling good and I'm still feeling pretty strong in most of the lifts. I weighed in at 176, which is perfect. I started the program at 167lbs on january 4th with a bf% of roughly 18. So I've gained about 10 lbs PLUS my bf% has dropped (I can see the change in the mirror) in the course of about 2 months. This new block has a few exercises that I think will definitely help with my gains (ie. Standing Military, A2G BACK Squats, JS Rows etc). I'm going to run this block for 5 or 6 weeks, depending on how results are at week 5.

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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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good going kane

and like 0311 once said (and i hope it was him - or else i'll be responsible for "mis-quoting"): the mirror is not always the best judge of bf%... but sometimes it is....

overall, 10 lbs is a lot and i'm happy for you all the best....

keep it up man. gaining weight like that is awesome. As always keep moving the heavy metal .

What is that, "Anabolic Beer" you drink?

Keep up the good work, and congrats, Kane.

Day Two Shoulders/Traps
176lbs
A1-Standing Military Press 95
A2-DB Front Raises 10
B1-Arnie Press (DB) 40
B2-Side Laterals 15
C1-Bent Over Laterals 30
C2-Hammer Strength Row 180
D1-Power Shrugs 225
D2-Close Grip Upright Rows 95

WOW, this combination of exercises is way better than the previous one. Amazing workout, pretty much a full body workout, rediculous pump and tremendous muscle burn. I would recommend that anyone doing OVT try this layout. The only thing I wasn't happy with was the incredible drop in Power Shrugs...I really don't know what happened, but I couldn't even fight through 2 sets at my usual weight. I think that my traps got just as much of a workout though, despite the lower weight, I'm thinking the lack of strength is probably from fatigue due to the different exercises.

I'm going to shoot for 180lbs by the end of the month...before I declare I've made my goal, I'm going to weigh in at 180 or more at least 4 times. And my long term goal is to be 200lbs by christmas.

Day Four ARMS!
177lbs
A1-Barbell Curl 85
A2-DB Curls 30
B1-Preacher Curls (EZ Bar) 75
B2-Hammer Curls 30
C1-Weighted Dips BW
C2-Standing Triceps Extensions (DB) 55
D1-Close-Grip Bench 115
D2-Skullcrushers 75

I went a little lighter on bi's today because I wasn't sure if my forearms could handle the weight I did before, so I just played it safe today. I love the D1,D2 combination, it really got the job done. I couldn't add any weight to the dips because the weight belt was unavailable (whatever that means )
My arms were just about ready to explode, the pump was nuts. Everything seems to be going well so far. Leg day will be the test of my might

all the best for that: your gonna need it

This workout was supposed to be sunday, but I couldn't make it. So I did it today.

Day Six LEGS
177lbs
A1-A2G Back Squat 115
A2-Leg Press 200
B1-Machine Squat 360
B2-Stiff Legged Dead Lift 135
C1-Deadlifts 225
C2-Calves -

This was by far the most ridiculous leg workout of ovt thus far. It took everything out of me. I tried to do calves but my legs were shaking so much I couldn't do anything. I know the numbers aren't very impressive but this is pretty much what my legs can handle. A2G can probably go up to 135...but everything else is going to be hard to do. Maybe in 2 weeks or so I will be able to pump the numbers up a bit. I definitely put alot of effort into the workout though, my legs are by far my weak point so I'm really focusing on building them up fast.

ha ha ha ha ha...

wow... (seriously...)...

i dont think numbers count very much... your only competing with yourself...

for example, my bench sucks... i think a LOT of ppl whom i know bench WAY more than me... but, i make up for that with my A2G Squats and Deadlifts

dont worry about numbers.... it'll take time, but it'll happen be patient... imagine how patient i was to reduce my fat % from 34.3 to 17 in 2 years...!

good goals kane.. all the best