mandag 24. oktober 2011

MAX-OT ||Week 9|| [24.10.2011]

Week 26
Bodyweight: 77 kg
- Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg


Monday - Shoulders / Triceps:

Standing Front Dumbbell Raises:
*Warmup*
12x7,5kg - 8x7,5kg - 3x10kg - 1x12,5kg
*OT*
6x12,5kg (bad ones), 6x10kg - 6x10kg (New Personal Record)

Military Barbell Press:
Starting easy.
3x30kg - 0x50kg - 6x40kg - 6x44kg

Standing Side Lateral Dumbbell Raises:
6x15kg - 4x17,5kg

Cable Push-downs:
3x20kg - 6x35kg - 5x40kg - 4x40kg

Lying Tricep Extensions:
6x31,5kg - 6x33,5kg

Dumbbell Kickbacks:
6x15kg


Tuesday - Legs / Calves:

Dropped Calves today as I am playing soccer cup thise weekend.
Squats:
*Warmup*
12x40kg - 8x55kg - 3x70kg - 80xykg
*OT*
6x85kg - 4x90kg - 4x90kg - 4x87,5kg


Leg Press 45 degrees:
6x200kg - 6x220kg

Stiff Leg Deadlift:
3x60kg - 6x95kg - 6x95kg - 6x95kg
Standing Machine Calf Raises:
8xykg - 8xykg- 8xykg

Wednesday - Back / Abs: Lat Pull-Downs:
Always doing 3 sec stretch at the end of  each set at the last rep.
Everything today was done with a great stretch, really happy with the results today.
*Warmup*
12x35kg - 8x45kg - 3x55kg - 1x60kg
*OT*
5x60kg - 6x55kg - 6x55kg Failing a bit at the last rep

"V"-bar Pull-Downs:
6x60kg - 6x60kg

Seated Cable Rows:
6x65kg - 6x70kg

Dumbbell Rows:
6x30kg
Leg Raises:
Tried to keep the weight futher away from my ties, and that did work a lot better on my abs.
12x10kg - 12x10kg

Crunches:
8x15kg - 8x20kg


Thursday - Chest / Traps:

Incline Dumbbell Bench Press:
*Warmup*
12x12,5kg - 8x17,5kg - 3x22,5kg - 1x25kg
*OT*
6x25kg - 4x25kg - 5x25kg (pushed my self with Willpower!)


Flat Dumbbell Bench Press:
6x25kg - 6x25kg - 6x25kg

Decline Dumbbell Bench Press:
6x22,5kg - 6x25kg

Barbell Shrugs:
*Warmup*
4x50
*OT*
6x80kg - 6x82kg

Dumbbell Shrugs:
6x30kg, 6x30kg (no more weights)

Friday - Biceps / Abs

My Biceps was stil injured from the back day, so tok the day off since it was no point in overtraining the biceps.

Straight Bar Curls:
*Warmup*
12xykg - 8xykg - 3xykg - 1xykg
*OT*
6xykg - 5xykg
Hammer Curls:
6xykg - 5xykg

Curl Bar Curl:
6xykg - 6xykg (New Personal Record)

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

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