Revamped training Max-OT Daily Journal

[Sephiroth]

Sunday July 18th, 2004

Max-OT cardio:


16 minutes
5.86 miles
102 RPM average
100 Calories burnt exactly

Protein Total: 220 grams

[Sephiroth]

Monday July 19th, 2004

Legs day:

LEG PRESS:

Warm up
135 X 10

Heavy Sets
315 X 6 3 sets

SEATED CALF RAISES:

Warm up:
135 X 10

Heavy Sets:
225 X 6 3 sets

SQUATS:

Warm up:
135 X 10
225 X 8

Heavy Sets:
365 X 6 3 sets

Same ol....

[Sephiroth]

Tuesday July 20th, 2004

ARMS DAY:

STRAIGHT BAR CURLS:

Heavy Sets:
80 X 6 3 Sets

HAMMER CURLS:

Heavy Sets:
45 X 6 3 sets

CABLE PUSH-DOWNS:

Heavy Sets:
160 X 6 3 sets

LYING TRICEP EXTENSIONS:

Heavy Sets:
60 X 6 3 sets

BARBELL WRIST CURLS:

Heavy Sets:
70 X 6 3 sets

21's:

35 pounds

Decided to go ahead and do 21's with 35 pounds instead of 30. It was difficult and I couldnt finish the last few reps so I think I will stick with 30 pounds.

[Sephiroth]

Wednsday July 21st, 2004

SHOULDERS/TRAPS

MILITARY BARBELL PRESS:

Warm-up:
20 X 10

Heavy sets:
110 X 6
110 X 5
110 X 5

SEATED DUMBBELL PRESS:

Warm-up:
20 X 10

Heavy Sets:
50 X 6 3 sets

STANDING SIDE LATERAL DUMBBELL RAISES:

Warm-up:
10 X 10

Heavy Sets:
30 X 6

BARBELL SHRUGS:

Heavy Sets:
75 X 6 3 sets

UPRIGHT ROWS:

Warm-up:
30 X 10

Heavy Sets:
80 X 6 3 Sets

Same ol

[Sephiroth]

Thursday July 22nd, 2004

BACK DAY:

LAT PULL DOWNS:

Heavy Sets:

160 X 6 3 sets

SEATED CABLE ROWS:

160 X 6 3 sets

HYPER EXTENSIONS:

Heavy Sets: 12 reps with 15 pound weight (highest weight they have ) X 3

DUMBBELL ROWS:

Heavy Sets:

70 X 6 3 sets

PULL-UPS:

3X6 With own body weight

Pull ups are a big strain but still good.

[Sephiroth]

Friday July 23rd, 2004

CHEST DAY:

FLAT BENCH PRESS:

Warm up Sets:
95 X 10
115 X 10

Heavy Sets:
175 X 6
175 X 5 (6)
175 X 4 (5) (6) (Parantheses meaning I had a spot for it helping )

INCLINE BARBELL PRESS:

Heavy Sets:
135 X 6
135 X 5 (6)
135 X 4 (5) (6) (Parantheses meaning I had a spot for it helping )

FLAT DUMBBELL PRESS:

Warm up Sets:
35 X 10

Heavy Sets:
65 X 6 2 sets

[Sephiroth]

From July 24th 2004 till August 2nd 2004 I took a break from working out to see how I would do with the break. I wont be doing any exercise all this week.

[Sephiroth]

Monday August 2nd, 2004

CHEST DAY:

FLAT BENCH PRESS:

Warm up Sets:
95 X 10
115 X 10

Heavy Sets:
175 X 6
175 X 5
175 X 3

INCLINE BARBELL PRESS:

Heavy Sets:
135 X 6
135 X 5
135 X 3

FLAT DUMBBELL PRESS:

Warm up Sets:
35 X 10

Heavy Sets:
60 X 6 2 sets

DIPS:

3 X 10 Own body weight

I've decided to go ahead and change my days up for my routine to see the resuts. I went light on my dumbbell press so I wouldnt be too sore. Flat bench press I did without a spot as well as for incline. I'm still very mad and angry with myself that I did not increase weight on my bench...still. Lastly, I decided to toss some dips in my routine to liven it up.

[Sephiroth]

Tuesday August 3rd, 2004

LEGS DAY:

LEG PRESS:

Warm up
135 X 10

Heavy Sets
315 X 6 2 sets
405 X 6 1 set

SEATED CALF RAISES:

Warm up:
135 X 10

Heavy Sets:
200 X 6 3 sets

Well, for those who wonder why I calf raise so much I can tell you why...I always add in 45 pounds extra to the number becuase I was counting the machine without weights as 45 pounds like the bench press bar. I know this is innacurate so simply subtract 45 pounds from all my calf raise sets. So I really do 200 pounds, not 245. So from now on I will accurately label it.

SQUATS:

Warm up:
135 X 10
225 X 8

Heavy Sets:
385 X 6 3 sets

Alright, that break helped my legs alot but it was dangerous...get ready for a story. To start off I was quite happy with my calf raises. The weight I put on it was easy to handle so I tossed on 20 more pounds.

Squats were a different story, I was trying a new rep weight without a spot and on my last set/rep I thought I was fine but I couldnt lock out and the bar with the loaded weight dropped to the floor on the smith machine. It was possibly one of the most embarrasing moments in my life and scary. Really dissapointed me...

However, something good came out of this:
If you look at my posts my leg presses I can always do 3X6 for my sets. This would typically incline someone to increase their weight but I never did, I just kept doing the same weight. Well, this particular day I met a guy named Grant, who worked in with me and tosses on a few extra plates. He told me to try it and I did, and it was very difficult, but I managed. Bam! weight increases by 90 pounds right there.

Lastly, I wont be listing my protein totals anymore because they fluctuate too much.

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[Sephiroth]

Wednsday August 4th, 2004

ARMS DAY:

STRAIGHT BAR CURLS:

Heavy Sets:
80 X 6 2 Sets
80 X 5 1 Set

HAMMER CURLS:

Heavy Sets:
45 X 6 3 sets

CABLE PUSH-DOWNS:

Heavy Sets:
160 X 6 3 sets

LYING TRICEP EXTENSIONS:

Heavy Sets:
60 X 6 3 sets

BARBELL WRIST CURLS:

Heavy Sets:
70 X 6 3 sets

21's:

30 pounds

Ok, I went back down to 30 pounds on my 21's. I think that I should let things go easy since it is my last exercise and not really necessary anyway. Also I wasnt as strong as usual and couldnt finish out my barbell curls. Next week, most of my weights will be increasing substantially

[Sephiroth]

Thursday August 5th, 2004

BACK DAY:

LAT PULL DOWNS:

Heavy Sets:

160 X 6 3 sets

SEATED CABLE ROWS:

160 X 6 3 sets

HYPER EXTENSIONS:

Heavy Sets: 12 reps with 15 pound weight (highest weight they have ) X 3

DUMBBELL ROWS:

Heavy Sets:

70 X 6 2 sets
75 X 6 1 set

PULL-UPS:

1 X 6 Own body weight
1 X 4 Own body weight
1 X 4 Own body weight

I've been silly...my friend had to point out to me that on alot of my exercises I can do 3X6 and yet I dont increase my weight. I just sit there and do the same thing week after week. So starting now I will start seriously increasing my weights on things and pushing it harded.

On a side note:

For some reason, pull-ups were hard as hell today. I think because my body was sore from bench, but I'm not sure. Any ideas why I went down in reps? Did the break do it?

[Sephiroth]

Friday August 6th, 2004

SHOULDERS/TRAPS

MILITARY BARBELL PRESS:

Warm-up:
20 X 10

Heavy sets:
110 X 6
110 X 5
110 X 5

SEATED DUMBBELL PRESS:

Warm-up:
20 X 10

Heavy Sets:
55 X 6 3 sets

STANDING SIDE LATERAL DUMBBELL RAISES:

Warm-up:
10 X 10

Heavy Sets:
30 X 6

BARBELL SHRUGS:

Heavy Sets:
75 X 6 3 sets

Didnt do upright rows at all today...I was just too tired to do it. I increased my seated dumbbell raises and will proabably increase it again next week since it was so easy. While the miltary press was hard I am sure I can hit 3X6 next week. Barbell shrugs will be going up next week and perhaps standing side lateral dumbbell raises as well. Overall it was a good week. I was not happy with my bench "progress" at all but I was happy with other things. I have been checking out my biceps lately and they are DEFINETELY bigger than usual. They are just swelling with muscle fiber . This weekend break should be nice for recovery. Hopefully on Monday I will be able to hit some serious weight on flat bench since I have been getting tips and whatnot on how to prevail over my plateau.

[LifterMike]

Have you been working on your arch in benchpress seph? if so your lats may be getting some unuse to work flexing in your benchpress, this is a good thing if so : It will make pull ups more difficult of course, but hey overload is overload ..Keep up the good work, your doing some heavy weight on back :