MAX-OT ||Week 4|| [19.09.2011]

Week 21
Bodyweight: 75,5 kg - Muslce weight: x kg
Bodyfat: 18,5% - Fat weight: x kg


Monday - Legs / Calfs:

Wow.. I woke up, grabbed breakfast and ran down to the gym. Just to find out, that all the stress was for nothing, because for some random reason they decided that the gym should not be open before 12:00 on mondays. So I had to run to the bus in order to work out at my job in time. And when I came there, I had little to non energy. Awesome.
Squats:
*Warmup*
10x44kg - 8x56kg - 3x76kg - 1x80kg
*OT*
4x86g - 4x86kg - 4x80kg
Leg Press:
There was some strange number system on this machine. It was from 1-20. But I had NO chance at all to do 19 or 17.. So I went with 13. It was not KG or LBS.. :S
6xUnknown kg - 6xUnknown kg

Stiff Leg Deadlift:
Forgot my straps today, so I did really deep ones with 80 kg. Felt kind a good doing them.
6x80kg - 6x80kg

Standing Machine Calf Raises:
Strange machine again..
8xUnknown kg - 8xUnknown kg


Tuesday - Chest / Forearms:
Today was awesome, new PR at all the exercises! Maybe because I went not-so-heavy yesterday?

Incline Barbell Press:
*Warmup*
12x28kg - 8x36kg - 3x44kg - 1x50kg
*OT*
5x56kg - 6x58kg - 5x60kg (New Personal Record)

Flat Bench Press:
6x60kg - 4x62kg - 5x60kg (New Personal Record)

Dips:
6xbw

Barbell Wrist Curls:
*Warmup*
12x20kg - 8x22kg - 3x25
*OT*
8x30kg - 6x32kg (New Personal Record)

Dumbbell Wrist Cruls:
I dont think I did it all the way up at 45 kg.
8x40kg - 8x45kg (New Personal Record)


Wednesday - Back / Traps:
Barbell Rows:
*Warmup*
12x30kg - 8x40kg - 4x50kg - 1x55kg
*OT*
6x65kg - 6x65kg (New Personal Record) - Got to try to pull it futher up for max stretch.

"V"-bar Pull-Downs:
6x50kg - 6x55kg (New Personal Record)

Pull-ups:
I think I got the technique right now, since I was able to stretch and pull up.
4xbw - 5xbw

Deadlifts:
Damn.. Dident hit PR just once, but twice. And I filmed my self doing so. And that was the smartest move I've done so far. My back hurted like a bitch after that, and it stil does (thursday). Found out that I bendt my lower back when pulling up the bar, W R O N G ! I'll practise the deadlift until next time, so I dont destroy my lower back.
6x115kg - 6x120kg

Barbell Shrugs:
Ops.. I was only suppost to do this once. O well.
*Warmup*
12x30kg -8x40kg - 3x50kg
*OT*
6x70kg - 6x70kg

Ops.. Forgot to do the last back exercise, so did it at the end.
Seated Cable Rows:
6x65kg


Thursday - Shoulders / Triceps:

Seated Dumbell Press:
*Warmup*
12x12kg - 8x16kg - 4x20kg - 1x22kg
*OT*
 4x26kg - 4x26kg (New Personal Record)

Military Barbell Press:
6x50kg -  4x52,5kg (New Personal Record)

Standing Side Lateral Dumbbell Raises:
6x14kg - 5x16kg (Should get the elbows higher up) (New Personal Record)

Lying Tricep Extensions:
Looks like i managed to get the technique right this time.
*Warmup*
12x13kg - 8x17,5kg - 3x24kg - 1x27,5kg
*OT*
6x30kg - 6x32kg(try not to rest at the top) (New Personal Record)

Cable Push-downs:
6x30kg - 6x32,5kg (New Personal Record)

Triceps db Press Behinde Head:
6x28kg (New Personal Record)


Friday - Biceps / Abs:

Straight Bar Curls:
*Warmup*
12x10kg - 8x15kg - 3x22kg - 1x26kg
*OT*
6x35kg - 6x37kg (New Personal Record)

Hammer Curls:
5x18kg - 6x20kg (New Personal Record)

Curl Bar Curls:
6x35kg (New Personal Record)

Leg Raises:
15x10kg - 15x10kg

Cable Rope Crunches:
10x30kg - 10x35kg