hLd max-OT journal

hLd9 · 04-Aug-04, 02:47 AM

ok gonna try this again....

age: 19
height: 5'7
weight: 145lb
max bench: 121lb

supplements
GNC 100% whey protein
AST HSC creatine

goals
get up to 160lb
bench press 140
increase overall strength

comments/advice welcome

hLd9 · 04-Aug-04, 02:59 AM

wednesday 4/8/04 wk1

okay...first day...gonna skip legs this week due to recovering from injury

bicep
straight bar curls
1x8 44lb
2x6 55lb
alternating d/b curls
1x7 16lb
2x6 20lb
cable curls
1x8 30 (bit too light)

triceps
cable push down
1x8 25
1x6 40
1x5 50
lying tricep extension
2x6 33lb
dumbbell kickback
1x6 11lb

abs
cable rope crunches
1x10 35
1x10 40
crunches
2x15 (w/o weights)

after workout....took a scoop of AST - HSC creatine with 250ml water
and a scoop of GNC 100% whey protein with milk

**Firehawk** · 04-Aug-04, 11:54 AM

I am lookin forward to seeing what kinda progress you make doing mAX OT and creatine!

hLd9 · 05-Aug-04, 04:51 AM

Thursday 5/8/04

note: i checked my weight today and i gained about 1.5kg (3lb) overnight...so im currently at 68kg, must've been the amount of water i had to drink last night..

Shoulders
Military b/b press
1x8 20kg
1x5 35kg
1x4 35kg

Seated d/b press
1x8 7kg
1x6 9kg
1x6 10kg

Lateral d/b raises
1x6 5kg
1x6 6kg

Traps
Barbell shrugs
1x8 25kg
1x6 30kg
1x6 35kg

Upright Rows
1x6 20kg
1x6 25kg

After workout, had 1 scoop protein with water
and 1 scoop protein with milk

hLd9 · 06-Aug-04, 01:58 AM

Friday 6/8/04

Back
Lat pulldowns
1x8 15
1x6 25
1x6 35
1x6 40

Seated Cable rows
1x7 25
1x6 35
1x6 40
1x6 45

Good Mornings
had no idea how to do this....gotta get somebody to teach me next week

Hyper extension
used another machine instead, cuz my gym doesn't have this equipment
so did
1x6 25
1x6 30

had creatine and then protein after

looking forward to chest day

armorforsleep · 06-Aug-04, 03:14 AM

Damn dude you are my twin... we are similar weight/height and are pushing roughly the same amount of lbs. i'm eager to keep track of your progress and compare it to mine. keep it up

hLd9 · 07-Aug-04, 03:59 AM

Saturday 7/8/04

Chest
Bench press
warmup
1x8 20kg
1x6 30kg
1x4 40kg

1x5 50kg
1x 4 55kg (121lb)

Incline bench press
1x6 40kg
1x5 45kg

Dips
1x6 bodyweight
1x6 bodyweight

creatine n protein afterwards
and thatz the first week of max-OT...

am i taking the right amount of creatine?
im using 'AST HSC micronized grape'...i take 1 scoop (44gms) with about 200-250 mls water....and was wondering how much creatine is in each scoop?

also...i take 1 scoop of protein with aboiut 300-400 mls milk...immediately after i take the creatine....
is there anything wrong with this?

hLd9 · 08-Aug-04, 03:50 AM

rest day....
got bball game tomrrow and gonna start light on legs tuesday

hLd9 · 09-Aug-04, 10:30 AM

monday 9/8/04
had bball game tnite...
ref was pretty stupid....made crappy calls...
but we come out victorious in the end
33-20....
good win.....
1 more game til semi finals

legs tomrrow

hLd9 · 10-Aug-04, 03:30 AM

tuesday 10/8/04 wk2

legs...haven't done any weights with legs for over a month due to injury...
so took it a lil easy today

Squats
1x8 20kg
1x6 30kg
1x3 40kg
3x5 45kg

Leg press
1x6 60kg
2x6 80kg

Calf raises - Machine
1x6 40 on machine
2x6 50

45^ leg press machine calf raises
1x6 20kg
2x6 40kg

note: checked weight and im back down to 66kg...haven't been eating right...
gotta get back into good eating habits...

**beefcurry1** · 10-Aug-04, 03:45 AM

i would drop the kickbacks and cable curls and do skull crushers and some type of hammer curls (DB, DB cross body, rope hammers), just my opinion.

also i dont see anything for your rear delts. i like to use 2 ropes and attach them to the bottom pulley of a cable crossover machine and to them like that. works great.

other than that it looks like a good routine. good luck hitting your goals.

-beef-

hLd9 · 10-Aug-04, 06:39 AM

yeh umm lying tricep extension is pretty much skull crushers...
and im trying to follow max-OT as much as possible

hLd9 · 11-Aug-04, 08:21 AM

Wednesday 11/8/04

biceps
straight bar curls
1x6 33lb
1x5 55lb
1x4 60lb

alt d/b curls
1x7 22lb
1x2-3 27lb ....too heavy
1x5 22lb

cable curls
1x7 35

triceps
cable push down (straight bar)
1x7 30
1x7 40
1x5 50 ...thatz the heaviest it would go...maybe use rope next time

lying tricep extension
1x8 33lb
2x6 44lb

abs
crunches
2x15

leg raises
1x10

pretty nice workout....improved in everything i think

hLd9 · 12-Aug-04, 04:45 AM

thursday 12/8/04

shoulders
military b/b press
1x8 20kg
1x6 25kg
1x4 30kg

2x5 35kg (77lb)

Seated d/b press
1x7 10kg
2x6 12.5kg (28lb)

Lateral d/b raises
2x6 7kg (15lb)

Traps
Barbell shrugs
1x7 30kg
2x6 40kg (88lb)

Upright rows
1x6 25kg
2x5 30kg (66lb)

overall...real good workout...improved on pretty much everything and the weight is challenging which is good...

hLd9 · 13-Aug-04, 07:03 AM

Friday 13/8/04

Back

Lat pulldown (note...all these exercises were done on machine...im not where if its in kg or lbs...the plates look pretty big tho)

warmup
1x8 15
1x6 25
1x3 35
1x1 40

sets
1x6 45
2x5 50 (struggled with form, wasn't able to get the pole to touch my chest)

seated cable rows
1x7 50
1x6 55

hyperextension...gym doesn't have it
so used a machine for lower back

lowerback machine
2x6 30

upperback machine
1x6 25
1x6 30

overall...im happy with that workout...improved on everything