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15-May-05, 04:50 PM
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#61
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 810
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Ahh well I rested a few days and I'm pretty much back to 100%. It felt great to be back at the gym, I just love it there. I tried to combine thursday and fridays routines into one and it worked out alright.
Seated Military DB Press
45 x 6
45 x 6
45 x 5
DB Lateral Raises
20's x 8
20's x 8
BB Bicep Curls
70 x 6
70 x 6
70 x 5
DB Hammer Curls
30's x 6
30's x 5
Then just did 6 bodyweight pullups cuz I was feeling good.
Skull Crushers
60 x 6
60 x 6
60 x 6
I think I'll up these next time.
Cable Pushdowns
62.5 x 6
67.5 x 6
Leg Raises (Abs)
+15 x 12
+15 x 13
Cable Crunches
77.5 x 10
82.5 x 10
And I'm spent. 
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__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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16-May-05, 01:28 PM
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#62
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 810
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Monday 5/16/05
Leg Press 45 Degree
450 x 6
500 x 6
510 x 6
Squats
225 x 6
225 x 6
Leg Curls
125 x 6
135 x 6
SLDL
155 x 6
165 x 6
Didn't have time to wait to get in my calf sets so I might throw them in tomorrow.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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16-May-05, 01:36 PM
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#63
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,352
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I know you're following MAX-OT, but I'd still put squats before leg press and SLDL before leg curls. You'd still be doing the same exercises, just different order. I think the compound movements deserve priority treatment. |
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16-May-05, 01:41 PM
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#64
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 810
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I agree, it's just how these 2 weeks are laid out. Next week it should be back to normal. They have some odd idea of changin the order of your routine every 3 weeks.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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16-May-05, 01:46 PM
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#65
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,352
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Weird. I really wouldn't change every 3 weeks if you keep progressing without the change.
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16-May-05, 02:17 PM
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#66
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 810
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I'm making gains either way so I'm not too worried. Once I'm done with this program I'll make my own routines again.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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17-May-05, 01:18 PM
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#67
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 810
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Tuesday 5/17/05
Did really bad today, too tired and not enough to eat before the workout.
Oh well.
Incline BB Press
115 x 6
125 x 4
115 x 6
Flat DB Press
55 x 6
55 x 5
Decline BB Press
125 x 6
Cable Crunches
77.5 x 12
82.5 x 12
82.5 x 12
Decline Bench Crunches
45 overhead x 10
45 overhead x 10
I gotta catch up on my sleep tonight. I'm all worn out.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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18-May-05, 01:24 PM
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#68
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 810
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Wednesday 5/18/05
Felt a lot better today.
Deadlift
165 x 6
175 x 6
BB Shrug
175 x 6
BB Bent over Row
95 x 6
105 x 6
Lat Pulldown
180 x 6
180 x 6
Pull ups (Underhand)
BW x 6
BW x 6
Cable Row
170 x 6
Got all my reps in solid. Makes me feel better about yesterdays poor performance.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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18-May-05, 01:34 PM
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#69
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,805
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Those are pretty strong lat pulldowns compared to your other exercises. I'll bet you can push the weight a bit higher on those deadlifts no problem.
__________________
Not enough hours in the day...
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18-May-05, 02:12 PM
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#70
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 810
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I think so too. Deadlifts are pretty new to me and I'm just working on getting the form right. I've been able to do more every week as I get used to them.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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18-May-05, 03:27 PM
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#71
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,352
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Keep going up gradually in deadlifts, don't try to jump very far at once. I've taken my deadlifts slow and steady and I have yet to hit a plateau (knock on wood).
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19-May-05, 02:21 PM
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#72
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 810
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Just did 16 minutes of max-ot cardio on the bike today. I forget the numbers. Didn't get much sleep because my buddy was hit on his bike last night so I was at the hospital most of the night. He's home now with a fractured collar bone and some road rash but he'll be ok. Crazy night though.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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19-May-05, 05:30 PM
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#73
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,352
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Holy crap. I'm glad he's alright. Must have been rough to find out your buddy got in an accident on a bike, geez.
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20-May-05, 01:20 PM
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#74
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 810
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Friday 5/20/05
BB Curls
70 x 6
70 x 6
70 x 6
Hammer Curls
30 x 6
30 x 6
Seated DB Military Press
45's x 6
50's x 5
45's x 6
DB Lateral Raises
20's x 8
20's x 8
Skull Crushers
60 x 6
70 x 6
70 x 6
Got the weight up on these finally. It was intense but felt awesome.
Tricep Pushdowns
67.5 x 6
67.5 x 6
Pretty good day today.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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20-May-05, 01:23 PM
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#75
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,805
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I'll bet with skull crusher weights like that, you can do a good bit more on your tricep pushdowns. Granted, it is your last exercise, but I wouldn't be surprised if you could do 10, 20, or even 30 pounds more on your next workout.
__________________
Not enough hours in the day...
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