Paul's Journal

Well I'm back, the problem turns out to not have been as serious as I was first led to believe but I still need to be careful and take it easy (snort, yeah right).

Starting my pre Max OT familiarization routine:

Monday

Legs

Nautilus Leg Press
Warm Ups
110x12, 185x10, 260x6, 335 x2

Working Sets
Nautilus Leg Press
360x6,360x6,360x6 (Definately need to move the weight up)
Squat (No worries, went light and ensured that the bar was resting SOLELY on the traps)
135x12,135x12
NOTE: I SOOOOOOOO wanted more weight here but I resisted
Nautilus Leg Curl
150x6,150x6 (Move the weight up)
Stiff Leg Dead Lift w/straps
225x6,225x6 (Up 20 pounds to 245 should be good to progress but be slow about it)
Standing Calf Raise
220x6,220x8(Need to move the weight up)
Seated Calf Raise (Gym doesn't have one, so did this on the Smith Rack and a flat bench)
135x12,205x12 (Need to figure this one out but need more weight)

All in all a pretty intense workout, done in 40 min, back feels the same, a little tightness but nothing else.

We'll see how tomorrow goes, Chest and Abs.

Paul

A friend helps you move, a true friend helps you move bodies.

Tuesday, 2 March 04

Weighed myself this morning, 286.5 not bad considering the layoff and what I've been eating.

Chest (Pre MAX-OT)
Warmups
Flat Bench
105x12,105x10,155x6,185x3,205x1 (Gonna bump this 10Lbs next week)

Working Sets
Flat Bench: 225x6,225x5,225x5 Coulda pressed 6 on the 2nd set but didn't want to mess the last set up
Incline DB: 70x6,70x6,70x6 (Even with the rest, this was HEAVY )
Decline BB: 135x6,135x6 (Bump Up 10 Lb next week)
Cable Crunches: 140x12,160x12,170x12 (Next week start at 170)
Incline Weighted Crunches: 25x10,25x10 (W/25 Lb plate)

Whew

Paul

A friend helps you move, a true friend helps you move bodies.

Wednesday, 3 Mar 04

Still feeling sore from yesterday but back/neck is feeling slightly better and so I make my offering at feet of the Goddess Of Fitness(tm)

MAX-OT Prep day 3
Back/Traps
Warmup
Bent Over Barbell Row
45x12,45x10,75x8,95x3,115x1 (Yeah weight was kinda wimpy but I wasn't sure about my back)

Working Sets
Bent Over BB Row: 135x6,135x6 (Up 10 Lbs next week)
Close Grip Pull Downs (Reverse grip): 160x6,160x6 (Up 10 Lbs next week)
Pull-Ups (Gravitron): 100x6,100x6
Seated Cable Rows: 190x6 (Weight maxes at 150 added 2 20 Lb DBs, gonna have to move to single arm on these)
Standard Dead Lifts: 225x6,225x6 (Up 20Lbs on this next week)
Barbell Shrugs: 185x6 (Gonna add a 2nd set of these as these did not bother my shoulder at all)

Not sure about the intensity as it didn't feel very intense, maybe the weights were too light or something. Not sure, we'll see after next Wednesday.

Paul

A friend helps you move, a true friend helps you move bodies.

OK the day that I've been looking forward to/dreading:

3 mar 04

Shoulders & Triceps

Back is still a little tight but haven't had any PAIN for almost a week.

Warm Up (Went light and decided to use the Smith for the first exercise)
BB Seated Military Press (Smith, weight is what I placed on the bar)
20x12,20x10,50x8,70x3,90x1

Working sets
BB Seated Mil Press (Smith): 100x6,100x6,100x6 (felt real good, gonna bump the weight up next week)
Arnold DB Press: 50x6,50x6 (Again felt good, gonna bump it to 55 next week)
DB Side Laterals (This one was some concern so I went light): 20x6,20x8 (Gonna bump it to 25 next week, felt fine)
Lying Triceps Press: 57x6,57x6,57x6 (Up 10 for next week)
Tricep Cable Pushdowns - 2H: 90x6,100x6,100x6 (Bump it to 105 for next week)
Seated DB 2H Overhead Press: 50x6 (Bump this one to 55 and add a 2nd set)

All in all a pretty good day. No pain or even discomfort at all.

Paul

A friend helps you move, a true friend helps you move bodies.

Looking forward to the weekend. Changing up my routine, combined with the 2 week layoff has left me SORE!!!!! But in a good way still those 2 rest days are really gonna be nice.

Paul

A friend helps you move, a true friend helps you move bodies.

5 Mar 04

Didn't have a whole lot of time so just worked biceps

Warmed up with barbell curls but noticed that my wrists, especially the left, were really hurtin so did my work sets with the EZ-Bar

Work Sets
Standing EZ-Bar
82x6,82x6,82x6 (good weight those 6th reps on the last 2 sets were a killer)
Standing Dual Dumbbell Hammer Curl
35x6,35x6,35x6 (Think I need 37.5s but I'll move up to 40s next week)

That's it

Tomorrow's supposed to be a rest day but I think that I'll terrorize my abs tomorrow and that's all.

Paul

A friend helps you move, a true friend helps you move bodies.

07 Mar 04

I love my daughter, I really do but I REALLY didn't need her to give me her Strep infection.

Feel like total crap, not eating, hurts too much but am still drinking plenty of fluids.

Paul

A friend helps you move, a true friend helps you move bodies.

Damn.. gotta fend off back issues now this. Strep does suck. But it won't last 2 weeks like the stinking flu.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

ORIGINAL: mda1125

Damn.. gotta fend off back issues now this. Strep does suck. But it won't last 2 weeks like the stinking flu.

Just got back from one of those 24 hour medical care places, it is Strep and I'm on Penicilin, hopefully that'll knock it down today/tomorrow and I can hit the gym Tuesday.

Paul

A friend helps you move, a true friend helps you move bodies.

WOOOOOOOT!!!!!!!!

Just had an awesome workout, maybe I should get Strep more often???

9 Mar 04

Chest (MAX-OT)
Warmup sets
BB Bench
115x12,115x10,165x6,195x3,215x1

Work Sets
BB Bench
225x6,225x6,225x6 (felt like I could have gone 235-240 easy, moving up 5 for next week)
DB Inclines
70x6,70x6,70x6 (Moving up to 75s next week)
Decline BB Press
155x6,155x6 (Got the feel for these now, will move up 20 for next week)
Cable Crunches
170x12,170x12,170x12 (Realized I was going too fast, slowed it down and YEEEEEE-OUCH what a difference)

Paul

A friend helps you move, a true friend helps you move bodies.

Well I know I worked my chest yesterday, got a little DOMS going today, not real sore just a kind of 'yeah we're here' kinda sore. Yesterday was a big high for me as one of my short term goals was to use 225 as a workout weight on bench. Now it's on to 275!!!!

Paul

A friend helps you move, a true friend helps you move bodies.

I'm definately liking this MAX-OT thing

10 Mar 04

Back/Traps

Warmups
Bent Over BB Row
55x12,55x10,85x8,105x3,125x1

Work sets
Bent Over BB Row: 145x6,145x6 (Need to move up 5 lbs here)
Close Reverse Grip Pull Downs: 170x6,170x6 (Up 10 for next week)
Pull Ups (Gravitron): 100x6,100x6
Seated Cable Rows (Move to 1 hand): 100x6,100x6
Standard Dead Lifts: 245x6,245x6 (WOOOOOWEEEEE these got the heart racing FAST!!!!)
Barbell Shrugs: 185x6,185x6 (Up 10 for next week)

Pretty good, took longer cause I have to switch from 2H to 1H seated rows.

Paul

A friend helps you move, a true friend helps you move bodies.

Thursday, March 11

Shoulder/Tri

Warm Ups
BB Seated Military Press (Smith)
30x12,30x10,60x8,80x3,100x1

Working Guys
BB Seated Military Press (Smith): 110x6,110x6,110x6 (Good weight, really had to struggle on that last set)
Arnold DB Press: 55x6,55x5 (Hopefully I'll get 6 both sets next week)
DB Side Laterals: 25x8,25x8 (WOOT!!!! No shoulder issues. Gonna move up to 30s next week)
Lying Triceps Press: 67x6,67x6,67x6 (Might move up to 72 next week)
Triceps Cable Pushdowns: 105x6,105x6,105x5 (WHEW these were TOUGH)
Seated DB 2H Overhead Press: 55x6,55x6 (Need to move up to 60 next week)

Maybe it's me, but I'm really feeling pumped.

Paul

A friend helps you move, a true friend helps you move bodies.

BTW just an update:

Weight 282
Resting HR 78
RMR: 2650 (WOOT!!!! Went up 150!!!)
BF: 24%

Put on a brand new pair of dockers this morning, 40 inch waist, still had a little room in them, haven't worn 40 waist pants for a while.

I'm not ecstatic but I am definately happy that I'm starting to see noticable results.

Paul

A friend helps you move, a true friend helps you move bodies.

12 Mar 04

Definately feeling this weeks workouts but not in a negative, too heavy, too hard way but in a 'yeah, you put us thru our paces' kind of way

Biceps/Abs

Warm Up
EZ-Bar Standing Curls: 22x12,22x10,37x8,57x5,67x3,87x1 (My buddy was laughing his butt off at the 22lb weight, that's just the 17lb bar and 2 2.5 plates, if plates are the right word here, but ya gotta warm up properly)

Work Sets:
EZ-Bar standing Curls: 82x6,82x6,82x6
2 Arm Standing DB Hammer Curls: 35x6,35x6,35x6
NEED A 3RD NON-ISOLATION EXERCISE HERE!!!!!!!

Cable Crunches: 170x12,170x12,170x12 (Did these real slow to torture myself)

I've got a bench contest next week so I wanted to get an idea of my target weight so I did a short warm up and then hit some 1 reps. Got 275 but failed at 295, backed down to 285 but no go, hmmm.

Maybe if I rest and get a proper warmup and that's all.

Paul

A friend helps you move, a true friend helps you move bodies.