HST (1) ||Week 2|| [28.11.2011]

Week 30
Bodyweight: 79 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg

Monday: God, this was exhausting! I almost blacked out twice, my stamina is not good at all, good thing I'm exercising it now. Over all, I like the program, I really feel that all my musclegroups get the workout they need.

Wednesday: Even though the weigths increased, it became easier than the last time, I just almost blacked out once. But it stil tok a good amount of time to get the next exercise ready. So the time between exercises did varry between 1-2 mins.
Friday: Today I did prepare all the exercises beforehand, so it went like a breeze, I held my self between 30-60sec breaks. And this time, I had no problem holding up to the intensity, the body really adept fast.

Note: There was no cardio this week because of christmass stuff.

15-reps			HST	Week 2	28.nov
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat	1x15x54kg	30 min easy swimming	1x15x58kg	20 min moderate jogging	1x15x64kg
Stiff Legged Deadlift	1x15x60kg		1x15x65kg		1x15x70kg
Slight Incline Bench	1x15x7,5kg		1x15x10kg		1x15x12,5kg
Chins (Narrow grip)	1x5xBW		1x4xBW		1x6xBW
Decline db	1x15x7,5kg		1x15x10kg		1x15x12,5kg
Bent Over Row	1x15x34kg		1x15x36kg		1x15x38kg
Shoulder Press	1x15x26kg		1x15x28kg		1x15x30kg
Straigth Bar Curl	1x15x14kg		1x15x16kg		1x15x18kg
Triceps Extension	1x15x19,5kg		1x15x21,5kg		1x15x23,5kg
Standing Calf Raises	1x15xnr.11		1x15xnr.12		1x15xnr.13
Crunches	1x15x2kg		1x15x4kg		1x15x6kg

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||Project: Officer Coskun|| [24.11.2011]

So, I got called into the military duty. At mars.2012 I am beginning in the coast guard, and my goal is to get the Officer Candidate School. So from now on, each saturday for half a year, will be dedicated towards those goals specific.

Here is a video: How-To-Perform-Them
These are the goals (perfect score, grade 6):

• Run 3000M within: 09:30 minutes
• Pull-Ups tight grip: 14 reps
• Pushups: 45 reps
• Situps: 70 reps

This is where I am now:

• Run 3000M at: 17:13 minutes - grade 1
• Pull-Ups tight grip: 6 reps - grade 3
• Pushups: 21 reps - grade 2,5
• Situps: 30 reps - grade 2,5

As you can see, I got a long road ahead of my self, hehe.

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HST (1) ||Week 1|| [21.11.2011]

Week 29
Bodyweight: 79 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg

Today I'm starting HST (Hypertrophy) and the first thing to do is to find out what my 15RM, 10RM and 5RM max is before I start on the actual program. (It will be 2 weeks with 15reps, 2 weeks with 10 reps, then 2 weeks with 5reps).

Monday: Wow! This was the most intense workout I've tried so far! I almost threw up 2 times and had to lie down, hehehe. I am most certain that this will be a great program towards the military duty where I have to rely a lot on endurance.

Tuesday: So I've red a bit more about HST, and it looks like I am just to plus 10% to 10rm and 20% to the 5rm. And that I should not exercise any more this week before I'm starting the cycle of 8 weeks. O well, more rest time that I do not want.

MAX RM			HST	Week 1	21.nov
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat	1x15x78kg	Cardio	1x10xYkg	Cardio	1x5xYkg
Standing Calf Raises	1x15xnr.16		1x10xnr.17		1x5xnr.18
Slight Incline Bench	1x15x20kg		1x10x22,5kg		1x5x26kg
Decline db	1x15x20kg		1x10x22,5kg		1x5x26kg
Chins (Narrow grip)	1x7xBW		1x10xYkg		1x5xYkg
Bent Over Row	1x15x45kg		1x10x50kg		1x5x55kg
Lateral raises (Rear)	1x15x12,5kg		1x10x15kg		1x5x17,5kg
Shoulder Press	1x15x36kg		1x10x40kg		1x5x50kg
Straigth bar curl	1x15x24kg		1x10x28kg		1x5x34kg
Shrugs	1x15x70kg		1x10x80kg		1x5x90kg
Triceps extension	1x15x29,5kg		1x10x32,5kg		1x5x39,5kg
Crunches	1x15x12kg		1x10x15kg		1x5x20kg

Read More..

MAX-OT ||Week 12|| [14.11.2011]

Week 28
Bodyweight: 78 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg




Monday - Shoulders / Triceps:
Had winter vomiting disease the whole weekend, plus monday :(


Tuesday - Legs / Calves:Recovering from the sickness, going to start fully again tomorrow!

Rest of the week:
This week I've just doing some light workout to get ready for the next week, I'm starting HST next week, so I'm excited

Read More..

MAX-OT ||Week 11|| [07.11.2011]

Week 28
Bodyweight: 79 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg




Monday - Shoulders / Triceps:
Today It went pretty good at every excercise, and I did not recieve the same pain as I did last week. Hey, maybe pain = gain after all.

Standing Front Dumbbell Raises:
*Warmup*
12x5kg - 8x7,5kg - 3x10kg - 1x10kg
*OT*
6x12,5kg, 6x12,5kg - 2x15kg + 4x12,5kg (New Personal Record)

Military Barbell Press:
3x30kg - 6x46kg - 6x48kg - 5x50kg

Standing Side Lateral Dumbbell Raises:
6x17,5kg - 6x17,5kg
Cable Push-downs:
4x30kg - 6x37kg - 6x38kg - 6x38kg (New Personal Record)

Lying Tricep Extensions:
6x37kg - 5x39kg (New Personal Record)

Dumbbell Kickbacks:
6x17,5kg



Tuesday - Legs / Calves:
Wow.. Today was an awful leg day! I had little to no energy and everything felt heavy, hehe. O well, these days always come once in a while.

Squats:
Wrong technique, felt come backpain. I do not know why I suddently get bad technique when last week was great.
*Warmup*
12x50kg - 8x60kg - 3x70kg - 1x80kg
*OT*
6x95kg - 4x95kg - 4x90kg - 6x80kg

Leg Press 45 degrees:
6x180kg - 6x190kg

Stiff Leg Deadlift:
6x100kg - 6x105kg - 6x105kg (New Personal Record)
 
Standing Machine Calf Raises:
8x170kg - 8x180kg- 8x180kg


Wednesday - Back / Abs:  
Since my last 2 weeks, I have been feeling that the biceps has been doing the backexercises. So I tried lowering the weights, and it looks like that solved the problem.

Lat Pull-Downs:
*Warmup*
12x30kg - 8x40kg - 3x50kg - 1x55kg
*OT*
6x50kg - 6x50kg - 6x55kg

"V"-bar Pull-Downs:
6x50kg - 6x55kg

Seated Cable Rows:
6x55kg - 6x60kg

Dumbbell Rows:
6x30kg

Leg Raises: 
10x15kg - 10x17,5kg (New Personal Record)

Decline Crunches:
10x10kg - 10x15kg (New Personal Record)


Thursday - Chest / Traps:
Today I tried to stretch a lot more and focus on chest only. And today I had a lot better technique. Felt my chest doing the work, so Im quiet happy about this chest day, despite lifting a lower weigth.
Incline Dumbbell Bench Press:
*Warmup*
12x12,5kg - 8x17,5kg - 3x20kg - 3x22,5kg
*OT*
6x25kg - 6x25kg - 6x25kg

Flat Dumbbell Bench Press:
5x25kg - 5x25kg

Decline Dumbbell Bench Press:
6x25kg - 6x25kg

Barbell Shrugs:
*Warmup*
4x50
*OT*
6x90kg - 6x90kg

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


Friday - Biceps / Abs
Today I worked out with my girlfriend at a place called moov (70% of the gym consisted of cardio stations). It was pretty awesome, pushed her hard, and now she is addicted to it! Going to sign her up and show her the workout routine. Her own blog comming up later :)

Straight Bar Curls:
*Warmup*
12x16kg - 8x20kg - 3x26kg - 1x30kg
*OT*
6x34kg - 5x34kg - 5x34kg

Hammer Curls:
Weaker in my left arm atm.
6x17,5kg / 6x15kg (left arm) - 6x15kg (both)

Curl Bar Curl: 6x33,5kg

Leg Raises: 
10x17,5kg - 10x20kg (New Personal Record)

Decline Crunches:
10x15kg - 10x15kg

Read More..

MAX-OT ||Week 10|| [31.10.2011]

Week 27
Bodyweight: 78,5 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg




Monday - Shoulders / Triceps:
Standing Front Dumbbell Raises:
At the start of the OT sets my shoulders did hurt, not sure why. But when I did the last set of standing front dumbbell raises it felt a lot better, maybe not warm enough? And the same goes when doing dips.
*Warmup*
12x5kg - 8x5kg - 3x7,5kg - 1x10kg
*OT*
6x10kg, 6x12,5kg - 6x12,5kg (New Personal Record)

Military Barbell Press:
6x44kg - 6x46kg

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

Cable Push-downs:
3x20kg - 3x40kg+5x35kg - 6x37kg - 6x37kg (New Personal Record)

Lying Tricep Extensions:
6x33,5kg - 6x35,5kg

Dumbbell Kickbacks:
6x17,5kg (not done fully stretched, stay at this weight) (New Personal Record)


Tuesday - Legs / Calves:
Today we tested out a new gym, where the sole purpose is to build muscles. The gym was awesome and big, and a lot of fit people that were big. Lots of inspiration here!

Squats:
*Warmup*
12x40kg - 8x60kg - 3x70kg - 6x90kg
*OT*
6x90kg - 6x90kg - 6x95kg - 6x95kg (New Personal Record)

Leg Press 45 degrees:
This was a real 45 degrees machine, and man was the weigths heavy!
6x140kg - 6x160kg (New Personal Record)

Stiff Leg Deadlift:
6x100kg - 6x100kg - 6x100kg (New Personal Record)
 
Standing Machine Calf Raises:
Finally a real calf machine! We tried it, and there was no weigths there, only numbers. So I did number 11 and 12. Guess it was 110kg and 120kg.
10x110kg - 8x120kg- 8x120kg (New Personal Record)

Wednesday - Back / Abs:  
Lat Pull-Downs:
Always doing 3 sec stretch at the end of  each set at the last rep.
*Warmup*
12x30kg - 8x40kg - 3x45kg - 2x55kg
*OT*
6x60kg - 6x60kg - 6x65kg (New Personal Record)

"V"-bar Pull-Downs:
6x65kg - 4x65kg (too much biceps?)

Seated Cable Rows:
6x70kg (bad ones) - 6x60kg (good ones)

Dumbbell Rows:
6x34kg (New Personal Record)

Leg Raises: 
Today I tried increasing the weigths and having someone hold me down. And that was really nice. Felt it a lot better.
10x10kg - 10x16kg (New Personal Record)

Cable Crunches:
10x65kg - 10x65kg (New Personal Record)


Thursday - Chest / Traps: Pretty nice chest day today, increased in every exercise! :)
Incline Dumbbell Bench Press:
*Warmup*
12x12kg - 8x16kg - 3x20kg - 1x24kg
*OT*
6x26kg - 6x28kg - 6x28kg (New Personal Record)

Flat Dumbbell Bench Press:
6x28kg - 6x28kg  (New Personal Record)

Decline Dumbbell Bench Press:
This was great, had a spotter, so it was a lot easier to get the weights, and that showed great result.
6x26kg - 6x28kg

Barbell Shrugs:
*Warmup*
5x60
*OT*
6x90kg (grip slipped too much without straps, so bad) - 6x90kg (that went a lot better) (New Personal Record)

Dumbbell Shrugs (I used wires, since they only had 30kgs):
6x32,5kg, 6x35kg (no more weights)

Friday - Biceps / AbsToday I worked out with my girlfriend at a place called moov (70% of the gym consisted of cardio stations). It was pretty awesome, pushed her hard, and now she is addicted to it! Going to sign her up and show her the workout routine. Her own blog comming up later :)

Straight Bar Curls:
*Warmup*
12x20kg - 8x20kg - 3x25kg - 1x37,5kg
*OT*
6x32kg - 6x35kg - 5x35kg (New Personal Record)

Alternate Biceps Curls:
Weaker in my left arm atm.
6x16kg - 5/6x16kg (New Personal Record)

Curl Bar Curl: 6x32,5kg - 4x32,5kg (New Personal Record)


Cable Crunches:
10x40kg - 10x40kg (New Personal Record)

Leg Raises: 
10x16kg - 10x18kg (New Personal Record)

Read More..