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xKyle10 01-26-2010 10:09 PM

MAX-OT Log
 
Currently on week 3, not sure if I can post to other sites, but the beginning of my log is on bb.com If anyone is interested in the previous weeks, feel free to ask me in a pm or let me know if I can post it here. I will update my log on there, and post it on here as well.

Current stats and goals:
Current |Goals (by end of May)
165 lbs (12% BF) | 190 lbs (15% BF)
1RM:
Bench: 185 lbs | 225 lbs
Squat: 255 lbs | 315 lbs
Deadlift: 365 lbs | 405 lbs


1/25/10 Week 3, Day 1
Chest/Tris/Forearms
Hours of Sleep: 7.5
Workout Duration: 50 Minutes
Calories Consumed: (3630) Protein: 200g Carbs: 360g Fats: 158g

Warmup: Flat DB Bench
20sx12
20sx10
25sx6
35sx3
45sx1

Flat DB Bench: 3x4-6
70s (6 reps) - easy
70s (6 reps) - easy
70s (6 reps) - last rep hard
+5 lbs on DBS, strength still increasing! 75s next week

Incline DB Bench: 2x4-6
65s (6 reps)
65s (6 reps) - last rep hard
+5 lbs on these aswell, 70s next week

Dips: 2xFailure
BW (10 reps)
BW (12 reps)
*Chest was beat after these

Cable Pushdowns (Straight Bar): 2x4-6
75 lbs (6 reps)
75 lbs (6 reps) - last rep hard
*Tris killed after this.

SkullCrushers: 3x4-6
75 lbs (6 reps) - 2 cheat reps, lowered weight to get good form, tris were sore
65 lbs (6 reps)
65 lbs (6 reps)
*Might do CG Bench instead of skullcrushers from now on.

Weight Acclimation: BB Wrist Curls
65x6
75x3
95x1

Working Sets: 2x4-6
120 lbs (6 reps)
120 lbs (6 reps)

BB Reverse Wrist Curls: 2x4-6
125 lbs (6 reps) - easy
135 lbs (6 reps)

xKyle10 01-26-2010 10:10 PM

1/26/10 Week 3, Day 2
Back/Bis/Abs
Hours of Sleep: 8
Workout Duration: 50 Minutes
Calories Consumed: (3560) Protein: 188g Carbs: 417g Fats: 135g

Weighted Crunches: 3x8-12
25 lbs (12 reps)
25 lbs (12 reps)
25 lbs (12 reps)

Hanging Knee Raises: 3x8-12 - Replaced hanging leg raises with these, much better.
BW (12 reps)
BW (12 reps)
BW (12 reps)

Widegrip Pullups: 50 reps (As Many Sets As It Takes)
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 10 reps
Set 4 - 10 reps
*Trying to get 50 reps in 3 sets, I think I'll have this in about 3 more weeks.

DB Rows: 2x4-6
95s (6 reps) - good form
95s (6 reps) - decent form
*+5 lbs, 100s next week

Widegrip Lat Pulldowns: 1x4-6
180 lbs (6 reps) - good form
*+10 lbs, 190 next week

Seated Cable Rows (Straight Bar): 1x4-6
170 lbs (6 reps) - good form
*felt easy, 180 next week

V-Bar Pulldowns: 1x4-6
170 lbs (6 reps) - good form
*180 next week

Warmup: EZ-Bar Curls
15x12
15x10
25x6
35x3
55x1

Working Sets: 2x4-6
85 lbs (6 reps)
85 lbs (6 reps) - 1 cheat rep
*+2 reps on last set, will do 90 lbs next week and shoot for 3-4 reps/set

Standing DB Hammer Curls (Across body): 2x4-6
40s (6 reps) - good form
40s (6 reps)
*felt pretty easy, shooting for 45s next week 4 reps/set


edit: track meet tomorrow. already qualified for districts for 55 m dash and 4x200m relay, want to make it to states in at least one of these events. was doing shotput but this is my first time doing track and the form is REALLY hard to nail, only have gone to 3 meets out of the 6 or so we have had so I think my times can be better, not sure what my PR is so far. Best on shotput was like 29' 8"

kman025 01-26-2010 10:15 PM

im in.

xKyle10 01-26-2010 10:17 PM

Quote:

Originally Posted by kman025 (Post 22026)
im in.

ha thanks man i'll be sure to follow yours too.

BendtheBar 01-26-2010 10:18 PM

Welcome to the forum. I can see a six pack on your avatar. Looks like you have a solid base. Hit it hard.

xKyle10 01-26-2010 10:19 PM

Quote:

Originally Posted by BendtheBar (Post 22031)
Welcome to the forum. I can see a six pack on your avatar. Looks like you have a solid base. Hit it hard.

Thanks for the welcome and will do man

jhuse2 01-26-2010 10:34 PM

Looks like you had a couple of good days. Keep up the hard work.

xKyle10 01-27-2010 01:55 PM

Quote:

Originally Posted by jhuse2 (Post 22048)
Looks like you had a couple of good days. Keep up the hard work.

thanks man will do

CallmeKing 01-27-2010 03:19 PM

Nice Log :). I see you might add CGBP I think it's a good idea it's my favorite tricep excersise.

xKyle10 01-27-2010 09:57 PM

Quote:

Originally Posted by CallmeKing (Post 22276)
Nice Log :). I see you might add CGBP I think it's a good idea it's my favorite tricep excersise.

Yeah, I have been stalling on skullcrushers, and thats really the only exercise I haven't seen consistent gains with. I love CGBP, so I definitely am incorporating it. My favorite exercise for tris is actually db extensions, the feeling just gets me every time lulz. I don't think its that great for mass though, I might throw it in down the road. Thanks for stopping in brah.




K so here is what went down at the meet. This is actually my second time doing the 55, but the first time I did it without blocks and got 7.84. This time I did it with blocks (only my 3rd time or so using them) and got a 7.5 which is decent. However, they messed up a lot of the times, and it is possible that I received a lower time then I really got, but we tried figuring it out and there was really nothing they could really do to tell. I already qualified for districts I believe, so I will just have to try and improve and get a better time at the league meet I believe two weeks from now so just gonna focus on coming out faster from the blocks.


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