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)