MAX-OT ||Week 3|| [12.09.2011]

Week 20
Bodyweight: 74,5 kg - Muslce weight: x kg
Bodyfat: 18,5% - Fat weight: x kg


Monday - Legs / Calfs:

Squats:
*Warmup*
10x40kg - 8x50kg - 3x70kg - 1x80kg
*OT*
6x85g - 5x85kg - 4x87,5kg (New Personal Record with correct technique 90 degrees)

Leg Press:
6x180kg - 6x190kg (New Personal Record)

Stiff Leg Deadlift:
Bough some wrist straps today, and it made this exercise really nice. But I think I felt it too much in my back for it to be a leg exercise. But I'll read some more into it.
6x100kg - 6x110kg (New Personal Record)

Standing Machine Calf Raises:
8x140kg - 8x150kg (New Personal Record)

Seated Calf Raises:
8x140kg - 8x140kg (New Personal Record)


Tuesday - Chest / Forearms:
Incline Barbell Press:
*Warmup*
12x30kg - 8x37kg - 3x50kg - 1x55kg
*OT*
5x57kg - 6x55kg - 5x55kg (New Personal Record)

Flat Bench Press:
4x60kg - 4x60kg - 5x60kg (New Personal Record)

Dips:
Finally did it! I did Dips without hurting my shoulders! I even found out I could do it with more weights.
7xbw

Barbell Wrist Curls:
*Warmup*
12x20kg - 8x22kg - 3x25
*OT*
8x30kg - 8x30kg (New Personal Record)

Dumbbell Wrist Cruls:
8x40kg - 8x44kg (New Personal Record)


Wednesday - Back / Traps:

Barbell Rows:
*Warmup*
12x30kg - 8x40kg - 4x50kg - 1x55kg
*OT*
6x60kg - 6x65kg (New Personal Record)

"V"-bar Pull-Downs:
6x50kg - 6x40kg

Pull-ups:
Did pull-ups with a full stretch, and man was it hard! But I think this is the right way to do it.
3xbw - 2xbw

Seated Cable Rows:
6x65kg

Deadlifts:
So.. Heavy to do this at the end of the work out
5x110kg - 4x110kg

Barbell Shrugs:
*Warmup*
12x30kg -8x40kg - 3x50kg
*OT*
6x70kg - 6x70kg


Thursday - Shoulders / Triceps:

Seated Dumbell Press:
*Warmup*
12x12kg - 8x16kg - 4x20kg - 1x22kg
*OT*
 6x24kg - 5x24kg

Military Barbell Press:
6x47kg -  4x50kg (New Personal Record)

Standing Side Lateral Dumbbell Raises:
5x16kg (wrong technique) - 6x14kg

Lying Tricep Extensions:
I'll have to keep practising my technique at this one.
6x27,5kg - 3x32,5kg(too heavy) - 6x27,5kg

Cable Push-downs:
6x25kg - 6x30kg (New Personal Record)

Triceps db Press Behinde Head:
6x26kg (New Personal Record)


Friday - Biceps / Abs:

Straight Bar Curls:
*Warmup*
12x10kg - 8x15kg - 3x22kg - 1x26kg
*OT*
6x32kg - 5x34kg (New Personal Record)

Hammer Curls:
5x17,5kg - 6x17,5kg (New Personal Record)

Curl Bar Curls:
6x31,5kg (New Personal Record)

Leg Raises:
15x7,5kg - 15x7,5kg

Cable Rope Crunches:
10x30kg - 10x30kg