View journal entry >> Monday August 30, 2004 >> Arms, Chest

Arms (Triceps) (Set 1): Dips - Triceps - 4 @ 55 lbs
Arms (Triceps) (Set 2): Dips - Triceps - 3 @ 55 lbs
Arms (Triceps) (Set 3): Dips - Triceps - 1 @ 55 lbs

Arms (Triceps) (Set 1): Smith Machine Close Grip Bench Press - 6 @ 185 lbs
Arms (Triceps) (Set 2): Smith Machine Close Grip Bench Press - 5 @ 185 lbs
Arms (Triceps) (Set 3): Smith Machine Close Grip Bench Press - 4 @ 185 lbs

Arms (Triceps) (Set 1): Triceps Pushdown - V-Bar Attachment - 5 @ 85 lbs
Arms (Triceps) (Set 2): Triceps Pushdown - V-Bar Attachment - 4 @ 85 lbs
Arms (Triceps) (Set 3): Triceps Pushdown - V-Bar Attachment - 4 @ 85 lbs

Chest (Set 1): Barbell Bench Press - 12 @ 115 lbs
Chest (Set 2): Barbell Bench Press - 10 @ 115 lbs
Chest (Set 3): Barbell Bench Press - 6 @ 155 lbs
Chest (Set 4): Barbell Bench Press - 3 @ 185 lbs
Chest (Set 5): Barbell Bench Press - 1 @ 205 lbs
Chest (Set 6): Barbell Bench Press - 3 @ 235 lbs
Chest (Set 7): Barbell Bench Press - 2 @ 235 lbs
Chest (Set 8): Barbell Bench Press - 1 @ 235 lbs

Chest (Set 1): Dumbbell Incline Bench Press - 6 @ 70 lbs
Chest (Set 2): Dumbbell Incline Bench Press - 5 @ 80 lbs
Chest (Set 3): Dumbbell Incline Bench Press - 4 @ 80 lbs

Chest (Set 1): Pec Deck - 4 @ 200 lbs
Chest (Set 2): Pec Deck - 3 @ 200 lbs
Chest (Set 3): Pec Deck - 3 @ 200 lbs


Comments:
Bad workout. Not enough rest since last C/T w/o (6 days). Need solid 7 days rest. Dumbbeall Inc presses were easy. Could use 85. Shoulder inflammation BAD.


I am in about beginning week 4 of Max-OT type program. I am supping w/ Metabolic Whey protein, AST Glutamine, and TRAC Creatine.

I will start tracking Meals tomorrow probably.

Tonight will be Legs, and probably calves.

ORIGINAL: fthenyy
View journal entry >> Monday August 30, 2004 >> Arms, Chest
Arms (Triceps) (Set 1): Dips - Triceps - 4 @ 55 lbs
Arms (Triceps) (Set 2): Dips - Triceps - 3 @ 55 lbs
Arms (Triceps) (Set 3): Dips - Triceps - 1 @ 55 lbs

Is the weight listed assistance? If so dial-up a bit more assitance and get some more reps out, if not, then drop some weight, aim for 6-8 reps per set.

ORIGINAL: fthenyy
Arms (Triceps) (Set 1): Smith Machine Close Grip Bench Press - 6 @ 185 lbs
Arms (Triceps) (Set 2): Smith Machine Close Grip Bench Press - 5 @ 185 lbs
Arms (Triceps) (Set 3): Smith Machine Close Grip Bench Press - 4 @ 185 lbs

Augh!!! Smith Machine=EVIL!!!! You should use a free bar rather than a Smith for this movement (heck ANY movement )

ORIGINAL: fthenyy
Chest (Set 1): Barbell Bench Press - 12 @ 115 lbs
Chest (Set 2): Barbell Bench Press - 10 @ 115 lbs
Chest (Set 3): Barbell Bench Press - 6 @ 155 lbs
Chest (Set 4): Barbell Bench Press - 3 @ 185 lbs
Chest (Set 5): Barbell Bench Press - 1 @ 205 lbs
Chest (Set 6): Barbell Bench Press - 3 @ 235 lbs
Chest (Set 7): Barbell Bench Press - 2 @ 235 lbs
Chest (Set 8): Barbell Bench Press - 1 @ 235 lbs

I hope those earlier sets were warmups. Then again even if they were, it looks like your warmups were too heavy, your work sets were too heavy, or you didn't rest long enough between sets.

ORIGINAL: fthenyy
Chest (Set 1): Pec Deck - 4 @ 200 lbs
Chest (Set 2): Pec Deck - 3 @ 200 lbs
Chest (Set 3): Pec Deck - 3 @ 200 lbs

If this a Nautilus Pec Deck, then I would recommend you avoid it as it puts too much strain on the front of your shoulders.

If this is MAX-OT style then it looks like your working weights are a little too heavy. Remember the goal of MAX-OT is to hit BETWEEN 4-6 reps per working set.

Paul

Thanks Paul. I should have seen all those questions/comments coming..

1) The dips were with a belt and chain w/ 55 lbs, so BW=195 + 55lbs. I usually use 45 lbs, and it has gotten easy, so I added wt. But I was off last night.

2)I know the Smith Machine is evil. My spotter disappeared, so I was in a pinch and didn't want to cool down. I usually have my gf spot me and use 185 for 3x5.

3)The early sets on BP were warm-ups/weight acclimations, weights and reps extrapolated directly from the max-ot program. Again, I was weaker than norm.
I am considering a cutting down the warmup a bit.

4)I will drop pec-deck, what should I do instead?

BTW: My workout is listed out of order.. I started with BP, then Incline, then close-grip, then dips, then pressdowns, then pec-deck.

Also, my BW is 195 lbs., HT 5'11, Age 29. Problem Area: Beer Belly. Ectomorph (Small Boned)

I will be posting pics soon. They aren't gonna be pretty.

View journal entry >> Tuesday August 31, 2004 >> Legs

Legs (Set 1): Barbell Squat - 12 @ 135 lbs
Legs (Set 2): Barbell Squat - 8 @ 185 lbs
Legs (Set 3): Barbell Squat - 2 @ 235 lbs

Legs (Set 1): Leg Extensions - 6 @ 220 lbs
Legs (Set 2): Leg Extensions - 5 @ 260 lbs
Legs (Set 3): Leg Extensions - 5 @ 260 lbs

Legs (Set 1): Lying Leg Curls - 6 @ 120 lbs
Legs (Set 2): Lying Leg Curls - 5 @ 120 lbs
Legs (Set 3): Lying Leg Curls - 5 @ 120 lbs


Comments:
Trouble w/ squats, not used to free-weight squats. NEED SPOTTER. Dropped the 235, went down too far. Hamstrings are weak, they need work. Plan is to join friend's gym so I'll have a TP. Shoulder is still badly inflamed. Will do Biceps/Back Tonight, then calves tomorrow, then 4-5 days off.

Diet Tuesday:

8:00 1 bowl puffed wheat cereal w/ 1% milk. 2 fish oil caps.
9:00 Isopure Protein shake w/6 oz. milk
12:00 Chicken Caesar salad w/ FF dressing
2:00 Yogurt
4:00 Balance bar
6:00 8 oz. steak, 1/2 box Rice-a-roni
6:30 Creatine/Glutamine
7-7:45 Training
8:00 2 Beef Soft Tacos, 1/4 cup refried beans
10:00 Metabolic Whey Protein Shake, +banana

I haven't lifted in 5 days now because of my shoulder. Today I am going to the doctor. I hurt my shoulder (capsule inflammation) about 4 months ago playing baseball. I may have to rest it and just do Legs and Cardio for awhile. That would be okay, because my legs are a bit behind my upper body anyways, from years of being dumb and just working arms and chest here and there. I also really need to drop a ton of fat from the spare tire area. I am worried that I will lose all the muscle I have put on by doing Max-OT, so this sucks.

Wish me Luck.

FtheNYY