MAX-OT ||Week 11|| [07.11.2011]

Week 28
Bodyweight: 79 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg




Monday - Shoulders / Triceps:
Today It went pretty good at every excercise, and I did not recieve the same pain as I did last week. Hey, maybe pain = gain after all.

Standing Front Dumbbell Raises:
*Warmup*
12x5kg - 8x7,5kg - 3x10kg - 1x10kg
*OT*
6x12,5kg, 6x12,5kg - 2x15kg + 4x12,5kg (New Personal Record)

Military Barbell Press:
3x30kg - 6x46kg - 6x48kg - 5x50kg

Standing Side Lateral Dumbbell Raises:
6x17,5kg - 6x17,5kg
Cable Push-downs:
4x30kg - 6x37kg - 6x38kg - 6x38kg (New Personal Record)

Lying Tricep Extensions:
6x37kg - 5x39kg (New Personal Record)

Dumbbell Kickbacks:
6x17,5kg



Tuesday - Legs / Calves:
Wow.. Today was an awful leg day! I had little to no energy and everything felt heavy, hehe. O well, these days always come once in a while.

Squats:
Wrong technique, felt come backpain. I do not know why I suddently get bad technique when last week was great.
*Warmup*
12x50kg - 8x60kg - 3x70kg - 1x80kg
*OT*
6x95kg - 4x95kg - 4x90kg - 6x80kg

Leg Press 45 degrees:
6x180kg - 6x190kg

Stiff Leg Deadlift:
6x100kg - 6x105kg - 6x105kg (New Personal Record)
 
Standing Machine Calf Raises:
8x170kg - 8x180kg- 8x180kg


Wednesday - Back / Abs:  
Since my last 2 weeks, I have been feeling that the biceps has been doing the backexercises. So I tried lowering the weights, and it looks like that solved the problem.

Lat Pull-Downs:
*Warmup*
12x30kg - 8x40kg - 3x50kg - 1x55kg
*OT*
6x50kg - 6x50kg - 6x55kg

"V"-bar Pull-Downs:
6x50kg - 6x55kg

Seated Cable Rows:
6x55kg - 6x60kg

Dumbbell Rows:
6x30kg

Leg Raises: 
10x15kg - 10x17,5kg (New Personal Record)

Decline Crunches:
10x10kg - 10x15kg (New Personal Record)


Thursday - Chest / Traps:
Today I tried to stretch a lot more and focus on chest only. And today I had a lot better technique. Felt my chest doing the work, so Im quiet happy about this chest day, despite lifting a lower weigth.
Incline Dumbbell Bench Press:
*Warmup*
12x12,5kg - 8x17,5kg - 3x20kg - 3x22,5kg
*OT*
6x25kg - 6x25kg - 6x25kg

Flat Dumbbell Bench Press:
5x25kg - 5x25kg

Decline Dumbbell Bench Press:
6x25kg - 6x25kg

Barbell Shrugs:
*Warmup*
4x50
*OT*
6x90kg - 6x90kg

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


Friday - Biceps / Abs
Today I worked out with my girlfriend at a place called moov (70% of the gym consisted of cardio stations). It was pretty awesome, pushed her hard, and now she is addicted to it! Going to sign her up and show her the workout routine. Her own blog comming up later :)

Straight Bar Curls:
*Warmup*
12x16kg - 8x20kg - 3x26kg - 1x30kg
*OT*
6x34kg - 5x34kg - 5x34kg

Hammer Curls:
Weaker in my left arm atm.
6x17,5kg / 6x15kg (left arm) - 6x15kg (both)

Curl Bar Curl: 6x33,5kg

Leg Raises: 
10x17,5kg - 10x20kg (New Personal Record)

Decline Crunches:
10x15kg - 10x15kg