MAX-OT ||Week 10|| [31.10.2011]

Week 27
Bodyweight: 78,5 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg




Monday - Shoulders / Triceps:
Standing Front Dumbbell Raises:
At the start of the OT sets my shoulders did hurt, not sure why. But when I did the last set of standing front dumbbell raises it felt a lot better, maybe not warm enough? And the same goes when doing dips.
*Warmup*
12x5kg - 8x5kg - 3x7,5kg - 1x10kg
*OT*
6x10kg, 6x12,5kg - 6x12,5kg (New Personal Record)

Military Barbell Press:
6x44kg - 6x46kg

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

Cable Push-downs:
3x20kg - 3x40kg+5x35kg - 6x37kg - 6x37kg (New Personal Record)

Lying Tricep Extensions:
6x33,5kg - 6x35,5kg

Dumbbell Kickbacks:
6x17,5kg (not done fully stretched, stay at this weight) (New Personal Record)


Tuesday - Legs / Calves:
Today we tested out a new gym, where the sole purpose is to build muscles. The gym was awesome and big, and a lot of fit people that were big. Lots of inspiration here!

Squats:
*Warmup*
12x40kg - 8x60kg - 3x70kg - 6x90kg
*OT*
6x90kg - 6x90kg - 6x95kg - 6x95kg (New Personal Record)

Leg Press 45 degrees:
This was a real 45 degrees machine, and man was the weigths heavy!
6x140kg - 6x160kg (New Personal Record)

Stiff Leg Deadlift:
6x100kg - 6x100kg - 6x100kg (New Personal Record)
 
Standing Machine Calf Raises:
Finally a real calf machine! We tried it, and there was no weigths there, only numbers. So I did number 11 and 12. Guess it was 110kg and 120kg.
10x110kg - 8x120kg- 8x120kg (New Personal Record)

Wednesday - Back / Abs:  
Lat Pull-Downs:
Always doing 3 sec stretch at the end of  each set at the last rep.
*Warmup*
12x30kg - 8x40kg - 3x45kg - 2x55kg
*OT*
6x60kg - 6x60kg - 6x65kg (New Personal Record)

"V"-bar Pull-Downs:
6x65kg - 4x65kg (too much biceps?)

Seated Cable Rows:
6x70kg (bad ones) - 6x60kg (good ones)

Dumbbell Rows:
6x34kg (New Personal Record)

Leg Raises: 
Today I tried increasing the weigths and having someone hold me down. And that was really nice. Felt it a lot better.
10x10kg - 10x16kg (New Personal Record)

Cable Crunches:
10x65kg - 10x65kg (New Personal Record)


Thursday - Chest / Traps: Pretty nice chest day today, increased in every exercise! :)
Incline Dumbbell Bench Press:
*Warmup*
12x12kg - 8x16kg - 3x20kg - 1x24kg
*OT*
6x26kg - 6x28kg - 6x28kg (New Personal Record)

Flat Dumbbell Bench Press:
6x28kg - 6x28kg  (New Personal Record)

Decline Dumbbell Bench Press:
This was great, had a spotter, so it was a lot easier to get the weights, and that showed great result.
6x26kg - 6x28kg

Barbell Shrugs:
*Warmup*
5x60
*OT*
6x90kg (grip slipped too much without straps, so bad) - 6x90kg (that went a lot better) (New Personal Record)

Dumbbell Shrugs (I used wires, since they only had 30kgs):
6x32,5kg, 6x35kg (no more weights)

Friday - Biceps / AbsToday 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*
12x20kg - 8x20kg - 3x25kg - 1x37,5kg
*OT*
6x32kg - 6x35kg - 5x35kg (New Personal Record)

Alternate Biceps Curls:
Weaker in my left arm atm.
6x16kg - 5/6x16kg (New Personal Record)

Curl Bar Curl: 6x32,5kg - 4x32,5kg (New Personal Record)


Cable Crunches:
10x40kg - 10x40kg (New Personal Record)

Leg Raises: 
10x16kg - 10x18kg (New Personal Record)