Bigger, Leaner, Meaner-it's all just a matter of time
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Bigger, Leaner, Meaner-it's all just a matter of time - 9/10/2006 1:18:31 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Sunday, September 10, 2006
I've been lifting weights recreationally for about a year now but have only been serious about it since May. I've decided to start posting my journal online for people to critique and to give me extra motivation to push myself harder since others will be reading! I'll be posting my routine, all of my days nutrition, sleep and extra curricular activities (pickup up flag football, soccer, etc.)
Stats
All current as of today (9/10/06)
Age: 20 (soon to be 21 in Oct.) Height: 5'11" Weight: 209lbs BF: 20%  (That's what the scale I bought says) Neck: 15 3/4" Chest: 46" Waist:  36 3/4" L arm: 15"  (elbow flexed) R arm: 15" (elbow flexed) L forearm: 11 7/8" R forearm: 11 7/8" L Thigh: 25 1/4" R Thigh: 25" L calf: 16 1/4" R calf: 16 3/8" Barring any days where I may have to leave for a game (I'm currently an athletic training student and work for a men's soccer team) mid day i'll be lifting monday through saturday and taking sunday off. Hopefully i'll be keeping you updated. I've been using Fitday.com to keep up with my nutrition and a program i've developed to fit my needs after reading various books (My fav is Arnolds ency. to Bodybuilding) as well as trial and error. I'll post each day what i'm doing so feel free to let me know what you think, as well as tips, pointers or anything else you may want to add! Thanks in advance for helping me reach my goals. Goals (12/30/06)
- 190lbs
- 34" waist
- 15%BF
- At least 1"+ on everything
I know these are going to be rough goals to obtain but I like to set the standards high and have something to push for. I'll be listing my max on all lifts on the first post of that particular lift the first day that I post. Thanks for all the help.
< Message edited by jsmallwood2003 -- 1/15/2007 6:44:09 PM >
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RE: (jsmallwood2003's journal) The Overall Look! - 9/11/2006 4:22:13 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Monday, September 11, 2006
7:30=Rise and Shine
8:00=Messed up my omelet so I had to move to the quick breakfast of 2 apple cinnamon rice cakes, 40g protein shake and Maple/Brown sugar oatmeal.
11:15=5oz beef round with whole grain chicken broccoli rice
2:30=ham&cheese on wheat bran bread with 8oz cup of light yogurt
3:00=time to hit the gym (light stretching before and always a warm up lift before each exercise) - Bench Press: x10 190lbs, x10 190lbs, x10 190lbs, x10 190lbs, x8 190lbs
- Inc. DB Press: x12 55lb DB's, x12 55lb DB's, x12 55lb DB's, x12 55lb DB's, x10 55lb DB's
- Machine Flys: x12 80lbs, x12 80lbs, x12 80lbs, x12 80lbs, x15 80lbs
- Low Row: x12 135lbs, x12 150lbs, x12 150lbs, x10 150lbs, x10 150lbs
- Bent Over Row: x12 135lbs, x12 135lbs, x12 135lbs, x12 135lbs, x15 135lbs
- Shrugs: x12 150lbs, x12 200lbs, x12 200lbs, x12 200lbs, x12 200lbs
- Cardio: 30 min. on treadmill, speed=3.5, incline=3
- Cell mass followed by 20oz of water while on treadmill
- workout concluded at 5:15
5:30=spaghetti(whole wheat noodles, ground pork, traditional chunky salse) with 40g protein shake and 100cal pack of wheat thins
8:30=ham&cheese on whole bran bread, kashi go lean crunch
Total Cal: 2767
11:00=BED TIME (hopefully-gotta love papers and studying)
Rise and Shine tommorow at 6am
The Main Thing Is To Suffer Without Becoming Discouraged!
< Message edited by jsmallwood2003 -- 9/11/2006 4:35:18 PM >
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 9/12/2006 5:38:38 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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6:30: Rise and Shine
6:45: 2 apple/cinnamon rice cakes, apple/cinnamon oatmeal, 40g protein
7:15: Finally made it to the gym late this morning. Had to cut three ex. out in order to get it in on time.
- Military Press: x12 115lbs, x12 115lbs, x12 115lbs, x12 115lbs, x10 115lbs
- DB Military Press: x12 50lbDB, x12 50lbDB, x12 50lbDB, x12 50lbDB, x12 50lbDB
- Lat Raises:
- Cable Bicep Curls: x12 110lbs, x12 110lbs, x12 110lbs, x12 110lbs, x12 110lbs
- Inc. DB Curls: x8 25lbDB, x8 25lbDB, x8 25lbDB, x8 25lbDB x8 25lbDB
- Hammer Curls:
- Single Arm Cable Ext: x12 50lbs, x12 50lbs, x12 50lbs, x12 50lbs, x12 50lbs
- Rev Single Arm Cable Ext: x10 50lbs, x10 50lbs, x10 50lbs, x10 50lbs, x10 50lbs
- Tri Push Down: x12 135lbs, x12 135lbs, x12 135lbs, x12 135lbs, x12 135lbs
- Cardio: 20min on treadmill, Speed:3.5, Incline:3% with mix of cell mass and an extra 20oz of water
9:15: 20g protein shake and off to start classes for the day
11:00: ham and cheese on whole bran bread with kashi crunch cereal
2:00: steak round and broccoli/chicken rice
5:00: whole wheat pasta with ground pork and traditional chunky salse and a glass of wine (everything else i drink water unless I note it)
7:30: ham and cheese on whole bran bread with 8oz light yogurt cup and 100cal bag of wheat thins
11:00: hopefully bed time!!!!!!!
Total Cal: 2767
Rise and Shine Tommorow at 7:30
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 9/13/2006 8:14:10 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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7:30: Rise and Shine
8:00: For some reason breakfast didn't work out so I ate a bag of 100cal wheat thins, regular yogurt(about 300cal) and a 40g protein shake.
11:00: Steak round and broccoli/chicken whole grain rice
11:30: At the gym ready to rumble!!!!(still nursing a low back strain)
- Diamond Bar Dead Lift: x6 225lbs, x6 225lbs, x6 225lbs
- Leg Press: x8 400lbs, x8 400lbs, x8 400lbs
- Straight Leg Calf Raises: x12 400lbs, x12 400lbs, x12 400lbs
- Seated Calf Raises: x12 90lbs, x12 90lbs, x12 90lbs
- Hamstring Curls (cable machine): x10 25lbs, x10 25lbs, x10 25lbs (single leg)
- Cardio: 20min. Speed: 3.5, Incline:0 (drank the bottle of cellmass and then another 20oz bottle of water.
1:00: left the gym and headed to the training room for a staff meeting
1:30: whole wheat pasta with ground pork and traditional chunky salse and a 40g protein shake
2:00: game got cancelled today so nap till till 5!!!!!
5:30: ham and cheese on whole wheat with a bag of kashi crunch
8:00: stuck at soccer practice so another ham and cheese on whole wheat with a 100cal bag of wheat thins!
11:30: BED TIME
BTW: i'm taking EFA pills and two GNC mega mens a day with everything else, just failed to add that in previous days
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 9/14/2006 8:23:09 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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I'm pressed for time tonight since I've got two big exams tommorow in chemistry and biomechanics but at least here is the workout for the day. The food was a little shaky today but i didnt manage to eat at least around 23-2400 cals i think. Also, no lifting partner at the gym today so I couldnt push myself as hard as I would like to on the bench.
- Bench Press: x10 190lbs, x9 190lbs, x8 190lbs
- DB Bench Press: x8 75lb DBs, x7 75lbDBs, x6 75lbDBs
- Incline DB Press: x12 55lbDBs, x12 55lb, x12 55lb, x12 55lb, x11 55lb
- Mach. fly: x8 90lb, x10 90lbs, x12 90lbs, x12 90lbs, x12 90lbs
- Shrugs: x10 225lbs, x10 225lbs, x10 225lbs, x10 225lbs, x10 225lbs
- Low Row: x8 150lbs, x10 150lbs, x10 150lbs, x10 150lbs, x10 150lbs
- Lat Pull Down: x10 135lbs, x10 135lbs, x10 135lbs, x10 135lbs, x15 135lbs
- Cardio 30min, 3.5 speed, 3% incline with a bottle of cellmass and a bottle of water
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 10/1/2006 9:17:30 AM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Sunday, October 1, 2006
I know it's been a while since i've posted but i've been keeping up with the training each day and have recently decided to give the MAX-OT program a try since it will take me up to my week long vacation in Paris which will give me that week off that I'll be needing after the 12 week program. Starting MAX-OT actually made my week much much better in that it gave me more time to do stuff since the workout wasn't nearly as long as my old one and I always felt it the day after which gives me some sense of accomplishment. I'll go ahead and post my numbers for the week and hopefully i'll have more time to keep the updates coming since I've finished up one class already this semester and am now down to only 13 semester hours! (gotta love those senior schedules!) I'm also doing the MAX-OT cardio afterwards instead of my usual cardio.
Monday!
Squats: x6 225lbs, x6 225lbs, x6 225lbs
Leg Press: x5 500lbs, x4 500lbs
SLDead Lifts: x6 225lbs, x6 225lbs, x6 225lbs (didn't see my 2 set limit until after I had done the 3rd set)
Standing Calf Raises: x8 260lbs, x8 320lbs
45 Deg. Calf Raises: x8 600lbs, x8 600lbs
(all of these were fairly easy except for the leg press, i did however feel sore until thursday, this could be due however to various extracurricular things that i do like flag football and hiking in the mountains)
Tuesday
Straight Bar Curls: x6 95lbs, x6 95lbs
Alt. DB Curls: x6 40lbDB, x6 40lbDB
Cable Curls: x6 155lbs
Cable Pushdowns: x6 185lbs, x6 185lbs
Lying Tri Ext: x4 60lbs, x4 60lbs
DB Kick Backs: x6 35lbs, x6 40lbs
Bar Wrist Curls: x8 70lbs, x8 70lbs
DB Wrist Curls: x8 40lbDB
Leg Raises: x12, x15
Cable Rope Crunches: x10 90lbs, x10 90lbs
Crunches: x10
Wednesday
Mil Bar Press: x6 135lbs, x6 155lbs, x4 155lbs
Seated DB Press: x6 60lbs, x6 60lbs
Lat DB Raises: x6 30lbs, x6 30lbs (not sure if i'm doing these righg, gotta check my form)
Bar Shrugs: x8 295lbs, x8 295lbs
Upright Rows: x6 100lbs, x6 100lbs
Thursday
Lat Pull Down: x6 180lbs, x6 180lbs, x6 180lbs
Seated Cable Rows: x6 180lbs, x6 180lbs
Good Mornings: x6 115lbs, x6 115lbs (new lift for me)
Hyper Ext: x8, x8
Friday
Bench Press: x4 205lbs, x4 205lbs, x3 225lbs
Inc. DB Press: x6 65lbDB, x6 65lbDB, x6 65lbDB
Dips: x8, x6 (new for me)
The previous week I was sick and was going through exams so from Wed.-Mon. when I started the MAXOT I didn't lift which I needed a break anyways since I had been lifting for almost 8 weeks straight and the wear and tear was starting to show. Hopefully since the frequency of lifts is much lower on MAX-OT than it was in my previous plan I won't be as tired by the end of the cycle. Any comments are welcome since I'm new to the MAX-OT and nobody in my gym here at school uses this.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 10/3/2006 8:15:16 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Monday, October 2, 2006
Max-OT warmup
Squats: x6 235lbs, x4 235lbs, x6 235lbs
Leg Press: x4 500lbs, x4 500lbs
SL Dead Lifts: x6 225, x6 225
no standing calf raises because the gym i went to on campus today didn't have the machine (we have three different gyms on campus)
45degrees calf press: x8 600lbs, x8 600lbs, x8 600lbs, x8 600lbs
Also did the Max-OT cardio
Tuesday, October 3, 2006
After yesterday's workout and then playing a flag football game and a co-ed soccer game back to back last night and a run test this morning in my athletic training senior seminar my legs were completely shot so no Max-OT cardio today but i still did my lifts (except abs, had some killer bbq for supper and it was hurtin me some kind of bad!)
Max-OT warm up
Straight Bar Curls: x5 100lbs, x4 100lbs
Alt. DB Curls: x6 40lbs, x6 40lbs
Cable Curls: x6 155lbs
Cable Pushdowns: x6 185lbs, x6 185lbs
Skull Crushers: x6 60lbs, x6 60lbs (this was a new exercise for me and it felt much better this week!)
DB Kickbacks: x6 40lbs
Bar Wrist Curls: x8 75lbs, x8 75lbs (way too light, yet again, another new lift, this and the DB Wrist)
DB Wrist Curls: x8 55lbs
Gonna get ALOT of sleep tonight after the two grueling days i've had these last two days, more to come this week.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 10/4/2006 10:35:59 AM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Wednesday, October 4, 2006
What a great morning, my truck is in the shop so i'm stuck riding public transportation to campus which means I'm cut to 7 hours of sleep instead of 8! (boo TOYOTA!) The good thing is today is our off day for soccer since we had a game yesterday and I got to lift early and now I have the rest of the day off. Still following the MAX-OT as strict as possible with warm ups and the cardio afterwards.
Mil Bar Press: x4 165lbs x4 165lbs (didn't see the 3 beside the set so I made up for it on the next lift)
DB Mil Press: x6 65lbDB x4 65lbDB x6 65lbDB
Lat. DB Raises: x6 25lbDB x6 30lbDB (concentrated on form so I went down on some weight)
Bar Shrugs: x6 315lbs x6 315lbs (still not enough weight, i'll keep going till I can't pick it up I guess)
Upright Rows: x6 115lbs x6 115lbs (still too light)
If anybody is reading this let me know what they think and how the numbers look. I'm gonna stick with this as stricts as possible for the first 12 week cycle and see where it takes me, then I may switch back to my old for a 12 week cycle, just depends on if I get bored with this.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 10/5/2006 6:24:40 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Thursday, October 5, 2006
Feeling pretty good today, the traps are a little sore but nothing that isn't gratifying! I've already gained 4 pounds in the last two weeks but who knows if that is muscle or what, I know I feel good and all the clothes still fit as normal around the areas that would show fat. I'm still really really enjoying the shorter workouts so I'm hoping this is a plan I can stick with after 12 weeks, I may even stick with it for another 12 weeks afterwards just to see if it will take my body longer to react, we'll see, still ALOT of time to go! Anyways, the food has been great today, nothing bad at all, all good whole grain foods and alot of good protein. Didn't get time to do the cardio after my workout today due to having to be at work early but I played in a flag football game tonight so maybe that helped a little bit. Here's the workout for today.
Max-OT warmup
Lat Pull Down: x6 180lbs, x6 180lbs, x6 180lbs
Low Cable Rows: x6 195lbs, x6 195lbs (this was still light to me so I guess i'll go up another 15 next week)
Good Mornings: x6 135lbs, x6 135lbs (still getting the hang of things and i'm not really enjoying the bar in the back of my neck on the way down!)
Hyper Ext: x8 10lbs, x8 10lbs (just starting light since i've never really done these, probably move up to a 25lb plate weight next week)
Feel free to make comments on anything or if you have a question on what i'm eating or any new measurements. Otherwise I'll be waiting until December to take any new girth measurements. I may post my weight in a few weeks just to see how much i've gained. Originally I was doing this to try to lose weight but the more i'm working the more i'm realizing that i've got more to gain right now if I pack on the muscle in the asthetic department than if I just lose fat.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 10/7/2006 7:50:06 AM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Friday, October 6, 2006
Still having truck problems even after spending $1000 to get it fixed so didn't quite make it to the gym when I needed to today. When I finally got there I couldn't find my ID to get in so I had to catch a ride back to my apartment to get it then catch the bus back to campus so by the time I got there the gym was only open for 30 more minutes. But I managed to get most of the lift in.
MAX-OT warmup
Bench Press: x4 225lbs, x3 225lbs, x3 225lbs
Inc. DB Press: x6 70lbDBs, x5 70lbDBs (ran out of time for the rest)
I've read up on the week three of MAX-OT and i'm ready to get started! A change in lifts and change in days is really going to feel good.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 10/9/2006 1:47:18 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Monday, October 9, 2006
Had a few time constraints today so I did what I could and then headed on to work. Felt really really good today about the lifts I was able to get done, I just wished I could have finished up strong with the rest of them. Also, no cardio today, but I do have to play a soccer game tonight so maybe that will do since it will be a few hours before I go to bed and i'm sure i'll get up for a midnight snack or something. Here's todays lifts!
Max-OT warmup
Leg Press: x6 500lbs, x6 500lbs x6 500lbs
Squats: x6 245lbs, x6 245lbs
SLDeadLifts: x6 245, x6 245
Seated Calf Raises: x8 180lbs, x8 180lbs
Like I said, wished I could have done more but time didn't allow!
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 10/10/2006 8:52:02 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Tuesday, October 10, 2006
Feeling great again today, i've been getting plenty of sleep and food so maybe that has something to do with it! Everything felt really light today except for the decline bench which is just an overall new lift for me, this was the first time I had ever done it and my form was HORRIBLE to say the least so i'm going to drop weight on it and work on the form next go around. Anyways, here's routine for today if you're interested.
Max-OT warmup
Inc. Bench: x6 185lbs, x6 190lbs, x6 195lbs (i'm used to using DB's so I had to find a place to start next time)
DB Bench: x6 75lbDBs, x6 75lbDBs (a little on the light side so i guess i'll move on up next time)
Decline Bench: x4 225lbs (quite a bit shaky on this lift, probably down to 205 next time to get the form down right)
Inc. Crunch: x12 10lbs, x10 25lbs (ran out of time due to a meeting, had to let the abs go a little)
did the maxot cardio afterwards
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) The Overall Look! - 10/11/2006 2:37:58 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Wednesday, October 11, 2006
Feeling good today, especially since I've been given the afternoon off from traveling to south carolina for a soccer game. Wasn't pushed in the gym at all today for that fact and I really felt that it paid off not having to run through to the finish. Here's the routine for today.
Barbell Rows: x6 185lbs, x6 185lbs
"V" Bar Pull Downs: x6 180lbs, x6 180lbs
Pull Ups: x4 -30lbs, x6 -30lbs (i'm not quite strong enough to do productive pullups at my weight since i'm up to 220lbs, i'm working on it though!)
Seated Calbe Rows: x6 210lbs
Dead Lifts: x4 300lbs, x4 200lbs
Barbell Shrugs: x6 335lbs, x6 335lbs
oh, I did the max ot warm up also.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/13/2006 8:09:57 AM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Thanks for looking over my journal G, I'll see if I can't find some pictures from around a year ago when I was a big tubby but since I don't have a digital camera it's a little hard for me to do the updates. The budget of a college student really doesn't allow for alot of extras but i'm working on it.
Alright, now that the 21st bday is over I can get back to focusing on lifting and getting what I need to get done, DONE! Yesterday I did manage to make it to the gym before the festivities began and hopefully i'll make it today as sooon as I recover. Anyways, here's yesterday with hopes that more is to follow this afternoon!
Thursday, October 12, 2006
DB Mil Press: x6 65lbDB, x6 65lbDB, x6 65lbDB
Mil Press: x4 175lbs, x5 165lbs
Standing Lat Raises: x6 15lbs, x6 15lbs (this was a different stance than usual, I was standing straight up with no bending over at all)
Skull Crushers: x5 70lbs, x4 70lbs x5 70lbs
Push Downs: x6 185lbs, x6 185lbs, x6 185lbs
Overhead Ext: x6 20lbs
< Message edited by jsmallwood2003 -- 10/13/2006 8:33:43 PM >
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to gzinkl)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/13/2006 9:04:22 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Friday, October 13, 2006
Alright, didn't make it to they gym but I have everything I need at home in order to work my arms (barbell, db's, curl bar.... etc.) so since I finally got a chance to go home and get away from work and school i'll be lifting at home. Here's the lifts.
Straight bar curls: x6 100lbs, x6 100lbs, x6 100lbs
Curl Bar: x6 90lbs, x6 90lbs, x6 90lbs
that's all folks!
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/16/2006 2:00:09 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Monday, October 16, 2006
Feeling nice and refreshed after a weekend back home trout fishing and sleeping. It was the small break I had been needing. I really feel like this MAX-OT program is really starting to show gains and I'm pumped to see how i'll be doing come December 15 when I'm ready for my christmas vacation in Paris! Anyways, here is what got done today.
Leg Press: x6 600lbs, x6 600lbs, x6 600lbs (gotta move up next time around)
Squats: x6 250lbs, x6 250lbs (focus on getting lower next time)
Straight Leg Deads: x6 245lbs, x6 245lbs (maybe 5 more lbs next time)
Straight Leg Calf (on leg press): x8 700lbs, x8 700lbs
Seated Calf Raises: x6 200lbs, x6 200lbs
Max-OT warmup also
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/17/2006 1:36:57 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Tuesday, October 17, 2006
Off to the gym bright and early this morning before class. It's just something about those morning lifts that keep my day going great! Felt pretty good this morning, went up in all of my lifts except one which I am focusing on getting the form down before I head to higher weight which i'm pretty sure I can do but I don't want to hurt myself! Eating has been fine, every three hours as usual with hearty whole grain foods and good meats plus I only drink water and skim milk so never any problems there during the day. That's that, here's the max-ot for the day.
Incline Bench: x6 205lbs, x6 205lbs, x6 205lbs
Flat Bench DB: x6 80lbDB, x4 80lbDB
Decline Bench: x4 205lbs (gotta work on that form, still not comfortable with it, only the second time ever on that lift)
Cable Crunches: x8 155lbs, x8 155lbs
Inc. Crunches: x8 35lbs, x8 35lbs
Did the max-ot warmup to go along with it and drank my usal 40g protein shake afterwards.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/18/2006 11:51:38 AM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Wednesday, October 18, 2006
Got plenty of rest last night and ready to enjoy my last day of classes for the week due to fall break. Still have to stay here on campus for soccer practice and a game on saturday but at least one of the gyms on campus will still be open while everybody else is gone, it not I'll just lift in the weight room with the soccer athletes I work with. Felt pretty good today, missed my second meal today due to viewing a new potention prof. that our department is looking to hire but did make the gym on time and got it done for the day. Here it is!
Max-OT warmup
Bent Over Rows: x6 195lbs, x6 195lbs
V Bar Pull Downs: x6 180lbs, x6 180lbs
Pull Ups: x4 -30lbs, x6 -30lbs (really gotta work on this but at I'm weighing in at close to 220 at the moment so I feel it matches where I'm at in my strenght, by this time next year i'll surely be doing my weight no problem)
Seated Cable Rows: x6 210lbs
Dead Lifts: x4 300lbs, x4 300lbs
Barbell Shrugs: x6 335lbs, x6 335lbs
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/19/2006 3:37:21 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Thursday, October 19, 2006
This is just a note for anybody following this (who knows if there is). Today was a no go on the gym, due to fall break they've got EVERYTHING shut down but all of our athletics stuff and when i was in there today the entire football team seemed to be doing circuits so it was a no go for me since i'm kind of low on the totem poll being an athletic training student and all! I'm gonna try back tommorow after the football team has left for their away game but I guess we'll be seeing! I'm going to do some tricep stuff here with close pushups and dips off the bed and some abb stuff but that's about all i can do I guess! Let me know if any of you know of anything I can do for bi's with just my body weight. Thanks!
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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