Albear's Journal

[Albear]

Week 1, Max OT training program.
weight - 205

Monday
Squats - 135/6 reps, 205/4 reps, 205/4 reps
Leg press - 270/8 reps, too light, 360/6 reps
stiff leg dead lift - 135/6 reps, 185/5 reps
standing calf raise - 200/8 reps, 220/6 reps
45 deg calf press - 210/6 reps, 360/6 reps

Tuesday
straight bar curls - 65/6 reps, 70/5 reps
Alt. dumbbell curls - 25's/10 reps, 35's/2, 30's/3
straight bar cable curls - 70/10 reps, too light
lying tricep presses - 45/6 reps, 45/6 reps, too light
tricep cable press downs - 80/6 reps, 100/6 reps, too light
dumbbell kick backs - 15's/6 reps, 20's/4 reps
straight bar wrist curls - 50/8 reps, 55/10 reps, too light
dumbbell wrist curls - 35/6 reps
leg lifts, 2 sets of 15
weighted cable crunches - 80/15 reps, 100/10 reps, too light
crunches - 15

Wednesday
straight bar military press - 45/6 reps, 65/5 reps, 65/5 reps
dumbbell press - 25's/6 reps, 30's/4 reps barely
dumbbell side laterals - 15's/6 reps, 15's/6 reps barely
barbell shrugs - 185/6 reps, 225/6 reps barely
upright rows, straight bar close grip - 80/8 reps, 110/4 reps solid, 5th weak

Thursday
Cable pull downs, front, - 90/6 reps, 110/6 reps, 110/4 reps
seated cable rows, straight bar - 100/6 reps, 120/4 reps
bent over barbell rows - 95/6 reps, 105/5 reps
lower back extension machine - 210/6 reps, 240/6 reps, too light
weighted hyperextensions - 25/8 reps, 35/6 reps

Friday
Flat barbell bench press - 95/6 reps, 95/6 reps, 95/4 reps
Incline dumbbell bench press - 40/4 reps barely, 35/4 reps 35/5 reps
pec deck - 80/8 reps, 100/5 reps, last rep bad form

[Albear]

Week 2, Max OT training program.
weight - 200

Monday
Squats - 95/6 reps, 135/6 reps, 225/5 reps
Leg press - 270/6 reps, 450/6 reps assisted
stiff leg dead lift - 135/6 reps, 205/4 reps barely
standing calf raise - 220/6 reps, 220/7 reps
45 deg calf press - 360/5 reps, 360/4 reps

Tuesday- very sore wrists, got better as I worked out.
straight bar curls - 70/4 reps, 70/4 reps
Alt. dumbbell curls - 30's/6 reps, 30's/5, both barely
preacher curls- 40/6
lying tricep presses - 50/4 reps, 50/4 reps
tricep cable press downs - 110/5 reps, barely, 100/3 reps
dumbbell kick backs - 20's/6 reps, poor form
straight bar wrist curls - 50/8 reps, 60/8 reps, too light
dumbbell wrist curls - 35/8 reps, go up
leg lifts, 2 sets of 15
weighted cable crunches - 110/10 reps, 110/10 reps, go up
crunches - 15
static sit up - 20 second hold

Wednesday
straight bar military press - 45/6 reps, 65/5 reps, 75/3 reps
dumbbell press - 25's/6 reps, 35's/5 reps
dumbbell side laterals - 15's/8 reps, 15's/8 reps barely
barbell shrugs - 225/8 reps, 245/4 reps
upright rows, straight bar close grip - 80/6 reps, 110/6 reps

Thursday
Cable pull downs, front, - 80/6 reps, 110/6 reps, 120/5 reps
seated cable rows, straight bar - 80/6 reps, 130/4 reps almost 5
bent over barbell rows - 95/6 reps, 115/4 reps
lower back extension machine - 240/6 reps, 255/6 reps
weighted hyperextensions - 35/8 reps, 35/6 reps slowly

Friday
Flat barbell bench press - 95/6 reps, 115/4 reps, 115/3 reps
Incline dumbbell bench press - 35's/6 reps, 40's/6 reps, 45/2 reps
Incline press machine, about 45 degree angle - 80/6 reps, 80/5 reps

[Albear]

Week 3
Weight - 198

Day 1 - Legs
45 degree leg press - 270/6 reps, 360/6 reps, 450/6 reps, good form
Squats - 205/6 reps, 225/6 reps, better form, not perfect though
Leg curls(Life Fitness Machine) - 100/6 reps, 110/5 reps, almost 6
Stiff leg dead lift - 145/6 reps, 205/4 reps, poor form
standing calf raise - 220/8 reps, 240/7 reps
seated calf raise - 125/8 reps, 150/8 reps, barely

Day 2 - Chest and Abs
Incline Barbell Bench press - 95/6 reps, 95/6 reps, dumbell 35's/6 reps
Dumbell bench press - 40's/6 reps, 45's 4 reps, 45's/4 reps barely
Decline bench press - 115/5 reps
Weighted Cable crunches - 3 sets, 120/12 reps, good weight
Incline crunches - 2 sets of 15, 10 sit-ups

Day 3, 4, 5
Shovelled snow, snow blower
Shovelled snow, snow blower
Shovelled snow, snow blower