MAX-OT ||Week 9|| [24.10.2011]

Week 26
Bodyweight: 77 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg


Monday - Shoulders / Triceps:

Standing Front Dumbbell Raises:
*Warmup*
12x7,5kg - 8x7,5kg - 3x10kg - 1x12,5kg
*OT*
6x12,5kg (bad ones), 6x10kg - 6x10kg (New Personal Record)

Military Barbell Press:
Starting easy.
3x30kg - 0x50kg - 6x40kg - 6x44kg

Standing Side Lateral Dumbbell Raises:
6x15kg - 4x17,5kg

Cable Push-downs:
3x20kg - 6x35kg - 5x40kg - 4x40kg

Lying Tricep Extensions:
6x31,5kg - 6x33,5kg

Dumbbell Kickbacks:
6x15kg


Tuesday - Legs / Calves:

Dropped Calves today as I am playing soccer cup thise weekend.
Squats:
*Warmup*
12x40kg - 8x55kg - 3x70kg - 80xykg
*OT*
6x85kg - 4x90kg - 4x90kg - 4x87,5kg

Leg Press 45 degrees:
6x200kg - 6x220kg

Stiff Leg Deadlift:
3x60kg - 6x95kg - 6x95kg - 6x95kg
Standing Machine Calf Raises:
8xykg - 8xykg- 8xykg

Wednesday - Back / Abs: Lat Pull-Downs:
Always doing 3 sec stretch at the end of  each set at the last rep.
Everything today was done with a great stretch, really happy with the results today.
*Warmup*
12x35kg - 8x45kg - 3x55kg - 1x60kg
*OT*
5x60kg - 6x55kg - 6x55kg Failing a bit at the last rep

"V"-bar Pull-Downs:
6x60kg - 6x60kg

Seated Cable Rows:
6x65kg - 6x70kg

Dumbbell Rows:
6x30kgLeg Raises:
Tried to keep the weight futher away from my ties, and that did work a lot better on my abs.
12x10kg - 12x10kg

Crunches:
8x15kg - 8x20kg

Thursday - Chest / Traps:

Incline Dumbbell Bench Press:
*Warmup*
12x12,5kg - 8x17,5kg - 3x22,5kg - 1x25kg
*OT*
6x25kg - 4x25kg - 5x25kg (pushed my self with Willpower!)

Flat Dumbbell Bench Press:
6x25kg - 6x25kg - 6x25kg

Decline Dumbbell Bench Press:
6x22,5kg - 6x25kg

Barbell Shrugs:
*Warmup*
4x50
*OT*
6x80kg - 6x82kg

Dumbbell Shrugs:
6x30kg, 6x30kg (no more weights)

Friday - Biceps / Abs

My Biceps was stil injured from the back day, so tok the day off since it was no point in overtraining the biceps.

Straight Bar Curls:
*Warmup*
12xykg - 8xykg - 3xykg - 1xykg
*OT*
6xykg - 5xykg
Hammer Curls:
6xykg - 5xykg

Curl Bar Curl:
6xykg - 6xykg (New Personal Record)

Dumbbell Wrist Cruls:
8x25kg(each arm) - 8x25kg(each arm)

Read More..

MAX-OT ||Week 8|| [17.10.2011]

Sickness the whole week! Lucky for me, I was suppose to take a full week break now, hehe.

Read More..

MAX-OT ||Week 7|| [10.10.2011]

Week 24
Bodyweight: 78 kg - Muslce weight: x kg
Bodyfat: x% - Fat weight: x kg


Monday - Back / Forearms:

Pull-Ups:
Did the pull-ups with a bit of jumpstart and a small rest, some of the reps.
6xBW - 6xBW - 6xBW - 5xBW - 5xBW - 5xBW - 5xBW - 3xBW (Totalt: 41 reps) (New Personal Record)

"V"-bar Pull-Downs:
Starting to get real heavy now, and I have to remeber to push the chest more out.
6x65kg - 6x65kg (New Personal Record)

Barbell Rows:
5x65kg - 5x65kg

Barbell Wrist Curls:
*Warmup*
3x25kg
*OT*
8x34kg - 7x34kg (New Personal Record)

Dumbbell Wrist Cruls:
8x25kg(each arm) - 8x25kg(each arm)


Tuesday - Shoulder / Traps:

Military Barbell Press:
*Warmup*
12x26kg - 8x32kg - 3x40kg - 1x46kg
*OT*
6x50kg - 4x50kg - 5x50kg

Seated Dumbell Press:
4x25kg (New Personal Record)

Standing Side Lateral Dumbbell Raises:
3x10kg - 6x15kg - 6x17,5kg (New Personal Record)

Barbell Shrugs:
Since traps is a secondary muscle I only did some acclamation sets
*Warmup*
5x40kg
*OT*
6x76kg - 6x78kg - 6x80kg (New Personal Record)


Wednesday - Legs / Calves:
Squats:
*Warmup*
12x45kg - 8x57,5kg - 3x72kg - 1x80kg
*OT*
6x90kg - 6x90kg - 5x90kg - 5x90kg (New Personal Record)

Barbell Lunges:
6x50kg - 6x52,5kg (New Personal Record)

Stiff Leg Deadlift:
3x60kg - 6x95kg - 6x95kg (did them on a plateau for max stretch) (New Personal Record)

Seated Calf Raises:
8x190kg - 8x190kg (New Personal Record)

45° Leg Press Calf Raises:
8x180kg (New Personal Record)



Thursday - Chest:

Flat Bench Press:
*Warmup*
12x34kg - 8x44kg - 3x54kg - 1x60kg
*OT*
4x68kg - 5x66kg - 4x66kg (no spotter) (New Personal Record)

Incline Barbell Press:
5x27,5kg - 4x27,5kg (New Personal Record)

Dips:
4x10kg, 5x8kg (New Personal Record)


Friday - Biceps / Triceps
Did the workout at my job, I could feel that the cold affected me, hehe. My whole body was tierd and man, I got shocked when my max lift was at 32kg, downed from 40kg!
Straight Bar Curls:
*Warmup*
12x20kg - 8x26kg - 3x30kg - 0x36kg
*OT*
6x32kg - 5x32kg - 5x32kg

Alternating Dumbbell Curls:
6x15kg - 5x15kg

Lying Tricep Extensions:
I could feel that my triceps had been warmed up from the bicep workout.
*Warmup*
4x20kg
*OT*
6x25,5kg - 3x27,5kg

Triceps db Press Behinde Head:
7x25kg - 7x25kg

Cable Push-downs:
6x35kg

Read More..

MAX-OT ||Week 6|| [26.09.2011]

Week 23
Bodyweight: 77,5 kg - Muslce weight: x kg
Bodyfat: 18,5% - Fat weight: x kg


Monday - Back / Forearms:

Pull-Ups:
6xBW - 5xBW - 4xBW - 5xBW - 6xBW - 3xBW - 4xBW - 2xBW (Totalt: 35 reps)

"V"-bar Pull-Downs:
I'll try to get more stretch.
6x60kg - 6x65kg (New Personal Record)

Barbell Rows:
6x60kg (full stretch) - 6x65kg (not sure if it went full stretch)

Barbell Wrist Curls:
*Warmup*
12x16kg - 8x20kg - 3x24kg - 1x32kg
*OT*
7x34kg - 5x34kg (New Personal Record)

Dumbbell Wrist Cruls:
3x35kg - 8x45kg - 8x45kg


Tuesday - Shoulder / Traps:

Military Barbell Press:
Today I managed to get the technique correctly! 90 degrees when arms are paralell to the floor.
*Warmup*
12x26kg - 8x32kg - 3x40kg - 1x46kg
*OT*
5x50kg (too much chest useage) - 5x50kg - 6x50kg (Perfect technique!)

Seated Dumbell Press:
6x22,5kg - 6x22,5kg (Really nice technique)

Standing Side Lateral Dumbbell Raises:
6x15kg - 6x15kg (Well performed)

Barbell Shrugs:
Since traps is a secondary muscle I only did some acclamation sets
*Warmup*
3x50kg
*OT*
6x72kg - 6x74kg - 6x76kg (Really nice stretch and high at the top) (New Personal Record)


Wednesday - Legs / Calves:
Man, todays leg workout was insane, totally focus all the way, found out that listening to relaxing music was way better than adrenalin music such as heavy metal. Everything was really controlled and done in a good manner.
But it was really heavy, the heaviest leg workout yet. I was almost about to black out several times because of heavy overload, hehe.
Squats:
*Warmup*
12x42kg - 8x55kg - 3x67,5kg - 1x80kg
*OT*
6x87,5kg - 6x90kg - 5x90kg - 4x90kg (New Personal Record)

Barbell Lunges:
6x45kg - 6x47,5kg (New Personal Record)

Stiff Leg Deadlift:
3x60kg - 6x90kg - 6x92,5kg (New Personal Record)

Seated Calf Raises:
8x160kg - 8x160kg (New Personal Record)

45° Leg Press Calf Raises:
8x170kg (New Personal Record)



Thursday - Chest:

Flat Bench Press:
*Warmup*
12x30kg - 8x42kg - 3x52kg - 1x58kg
*OT*
6x65kg - 5x67,5kg - 4x67,5kg (New Personal Record)

Incline Barbell Press:
6x24kg - 6x26kg (New Personal Record)

Dips:
6x5kg, 6x7,5kg (New Personal Record)


Friday - Biceps / Triceps

Straight Bar Curls:
*Warmup*
12x20kg - 8x25kg - 3x30kg - 1x35kg
*OT*
6x40kg - 4x40kg - 6x37,5kg  (New Personal Record)

Alternating Dumbbell Curls:
5x18kg - 6x16kg (New Personal Record)

Lying Tricep Extensions:
*Warmup*
12x17,5kg - 8x22,5kg - 3x27,5kg - 1x32kg
*OT*
6x35kg - 3x37,5kg  (New Personal Record)

Triceps db Press Behinde Head:
6x30kg - 6x30kg  (New Personal Record)

Cable Push-downs:
7x35kg  (New Personal Record)

Read More..