MAX-OT ||Week 7|| [10.10.2011]

Week 24
Bodyweight: 78 kg - Muslce weight: x kg
Bodyfat: x% - Fat weight: x kg


Monday - Back / Forearms:

Pull-Ups:
Did the pull-ups with a bit of jumpstart and a small rest, some of the reps.
6xBW - 6xBW - 6xBW - 5xBW - 5xBW - 5xBW - 5xBW - 3xBW (Totalt: 41 reps) (New Personal Record)

"V"-bar Pull-Downs:
Starting to get real heavy now, and I have to remeber to push the chest more out.
6x65kg - 6x65kg (New Personal Record)

Barbell Rows:
5x65kg - 5x65kg

Barbell Wrist Curls:
*Warmup*
3x25kg
*OT*
8x34kg - 7x34kg (New Personal Record)

Dumbbell Wrist Cruls:
8x25kg(each arm) - 8x25kg(each arm)


Tuesday - Shoulder / Traps:

Military Barbell Press:
*Warmup*
12x26kg - 8x32kg - 3x40kg - 1x46kg
*OT*
6x50kg - 4x50kg - 5x50kg

Seated Dumbell Press:
4x25kg (New Personal Record)

Standing Side Lateral Dumbbell Raises:
3x10kg - 6x15kg - 6x17,5kg (New Personal Record)

Barbell Shrugs:
Since traps is a secondary muscle I only did some acclamation sets
*Warmup*
5x40kg
*OT*
6x76kg - 6x78kg - 6x80kg (New Personal Record)


Wednesday - Legs / Calves:
Squats:
*Warmup*
12x45kg - 8x57,5kg - 3x72kg - 1x80kg
*OT*
6x90kg - 6x90kg - 5x90kg - 5x90kg (New Personal Record)

Barbell Lunges:
6x50kg - 6x52,5kg (New Personal Record)

Stiff Leg Deadlift:
3x60kg - 6x95kg - 6x95kg (did them on a plateau for max stretch) (New Personal Record)

Seated Calf Raises:
8x190kg - 8x190kg (New Personal Record)

45° Leg Press Calf Raises:
8x180kg (New Personal Record)



Thursday - Chest:

Flat Bench Press:
*Warmup*
12x34kg - 8x44kg - 3x54kg - 1x60kg
*OT*
4x68kg - 5x66kg - 4x66kg (no spotter) (New Personal Record)

Incline Barbell Press:
5x27,5kg - 4x27,5kg (New Personal Record)

Dips:
4x10kg, 5x8kg (New Personal Record)


Friday - Biceps / Triceps
Did the workout at my job, I could feel that the cold affected me, hehe. My whole body was tierd and man, I got shocked when my max lift was at 32kg, downed from 40kg!
Straight Bar Curls:
*Warmup*
12x20kg - 8x26kg - 3x30kg - 0x36kg
*OT*
6x32kg - 5x32kg - 5x32kg

Alternating Dumbbell Curls:
6x15kg - 5x15kg

Lying Tricep Extensions:
I could feel that my triceps had been warmed up from the bicep workout.
*Warmup*
4x20kg
*OT*
6x25,5kg - 3x27,5kg

Triceps db Press Behinde Head:
7x25kg - 7x25kg

Cable Push-downs:
6x35kg