RE: (jsmallwood2003's journal) MAX-OT 10-1-06
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/29/2007 6:47:54 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
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Alright, dont have much time to comment but this is friday and monday since i didnt have time over the weekend to poast
Friday, Jan. 26 2007
Bench Press: x4 230lbs, x4 230lbs
Inc Bench: x6 205lbs, x6 205lbs
Bent Over Row: x12 145lbs, x12 145lbs
Thumbs & T's: x8 20lbs, x8 20lbs, x8 20lbs
Inc. DB Curls: x6 40lbDBs, x6 40lbDBs
Straight Bar Curls: started at 85lbs with 4 5lbplates on each side and stripped one from each side when i reached failure each time until i was down to the bar
Single Arm Ext: x12 25lbDBs, x10 25lbDBs x8 25lbDBs
Monday, Jan. 29 2007 (really tired today and very poor nutrition-low cals)
DB Bench: x10 85lbDBs, x8 85lbDBs, x6 85lbDBs
Lat Pulls: x12 165lbs, x10 165lbs, x12 165lbs (cramped on 2nd)
Squat: x8 185lbs, x8 185lbs, x8 185lbs (I go until I feel my hamstrings touch my calfs)
Mil Press: x11 135lbs, x12 135lbs, x11 135lbs
EZ Curls: x10 85lbs, x10 85lbs, x10 85lbs
Skull Crushers: x8 75lbs, x8 75lbs, x8 75lbs
Inc. Crunches: 3x15
Leg Lifts: 3x15
Back Ext: 3x15
_____________________________
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 - 1/30/2007 6:58:26 AM
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Swimmer
Posts: 185
Joined: 2/13/2006
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Hey man, it looks like you have some quality muscle on your frame. It's nice seeing you do all the compound lifts. I haven't read through your entire journal, but are you still doing the Max-OT workout? How's it working for you?
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Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/30/2007 9:45:43 AM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
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Thanks for the comments, any input is greatly appreciated. Currently I'm not doing the Max-OT. It worked out really well for me in getting my strength up as well as everything else it is advertised to do. Right now I'm in this phase of life where I like to use my body as one big experiment so I constantly change what I do after around 3 or 4 months just to see what each specific thing will do for my body. Currently I'm trying out what I call a full body lift every other day with sunday off and am attempting to lose around 20lbs of fat in the process and hopefully be down to 200lbs or less (currently at 221). Come May 5th (graduation from college day) i'll be switching up to something who knows what!
_____________________________
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 Swimmer)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/30/2007 3:38:52 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Tuesday, January 30, 2007
Felt fairly well today and was able to eat appropriately. Wasn't pushed for time at all and was just a pretty laid back day as I generally like to keep my life! Anyways, I ran about two hours earlier today while keeping the same eating cycle and it seemed to have paid its dividends for me. Yet again, anothe personal best today but when you start out so low you can only go up and I expect only personal bests out of myself every time I hit the treadmill for at least the next month or so!!!!
warmed up for 5 minutes, ran 2.5miles at 5.6speed which is a 10:42 mile pace, and then the last .5mile at a speed of 6.0 which is a 10:00 mile pace. The 3 miles were continuous with no cramping at all in the sides. finished off with a 5 minute cool down. I'm debating on trying to run a 6 minute mile thursday for just one mile to see if i've got it or not. The fastest mile time I have ever had was about 5 years ago while playing soccer which was a measly 6:48 mile so it would be by far a personal best. We'll see how gutsy i'm feeling thursday afternoon! comments?questions?concerns?
_____________________________
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 - 1/31/2007 4:54:18 AM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Wednesday, January 31, 2007
Just weighed in this morning and have gome from 226.5 on 1-10-07 to 217.5 this morning 1-31-07
Have been taking Hydroxycut Hardcore since 1-8-07 as well as eating right
Alright.......felt decent this afternoon in the gym, ate right and felt much better than monday when i ate two peanut butter sandwiches right before i worked out which i will NEVER EVER do again. here's what was crackin today........
Inc. DB Press: x10 75lbDBs, x10 75lbDBs, x10 75lbDBs
Low Cable Rows: x10 195lbs, x10 195lbs, x10 195lbs
Seated Calf Raises: x15 180lbs x15 180lbs x15 180lbs
DB Mil Press: x8 60lbs, x8 60lbs x8 60lbs
Cable Curls: x12 110lbs, x12 130lbs x12 130lbs
Super set Single Arm Press Downs and Rev Single Arm Presses: 2 sets of x10 40lbs of each (cables and D ring)
Back Ext: 3x20
Inc Crunch: 3x20
Leg Lifts: 3x25
< Message edited by jsmallwood2003 -- 1/31/2007 3:32:50 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 jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 2/1/2007 1:05:08 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Thursday, February 1, 2007
Just got in from the biggest rip off ever (aka-GNC). I forgot to order my supps for the month in a timely manner so I just bit the bullet and paid a little bit extra even with the gold card. There's been alot of talk around the gyms in my area about the BIOGENETIX product BIOBURN-D2T which is supposed to be the only thing better than Hydroxycut Hardcore in their humble opionions. I checked it out and it looks very similar so I figured it's about the same as a month of hardcore (just a little bit more) so I picked up a months worth of it. I'm only going to be taking these weight loss products for another month anyways so we'll see how it goes. If anybody has used this product i'd like to knw what you think of it. I also picked up the Animal Pak and will be starting it after I finish up my bottle of GNC Mega Men so we'll see how that goes. I'm headed to the gym in about an hour for a cardio session so i'll be sure to update this evening when I get in.
_____________________________
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 - 2/5/2007 2:43:22 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
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Alright, yet agian I didnt have time on Friday or over the weekend to post Friday's workout but i'll post it under here today along with what I did today. The weekend took a toll on the progree but hopefully all the food and beverages I ingested due to the super bowl didn't hurt me too bad. I still had a productful day in the gym and don't really feel as if I hurt myself too bad since I tried to take it easy on all the chicken wings and such!!!!
Friday, February 2, 2007
Bench Press: x6 230lbs, x5 230lbs
Inc. Bench: x4 205lbs, x5 205lbs (for some reason I had a sharp pain over the hook of the hamate in my left hand, not quite sure what was causing that but hopefully it will subside this week)
Bent Over Row: x8 185lbs, x8 185lbs, x8 185lbs
Thumbs n T's: x8 20lbDBs, x8 20lbDBs
Upright Rows: x8 115lbs, x8 115lbs
Hammer Curls: x10 50lbs, x10 50lbs, x10 50lbs
Single Arm Overhead Ext: x8 30lbDB, x8 30lbDB, x8 30lbDB (had to give myself a little help on last two reps)
Monday, February 5, 2007
DB Bench Press: x10 85lbDBs, x8 85lbDBs, x9 85lbDBs
Lat Pull Downs: x8 180lbs, x8 180lbs, x8 180lbs
Leg Press: x8 400lbs, x8 400lbs, x8 400lbs
Mil Press: x12 135lbs, x12 135lbs, x12 135lbs
EZ Bar Curls: x12 85lbs, x12 85lbs, x12 85lbs
Overhead Cable Ext: x6 70lbs, x5 70lbs
Single Arm Overhead Ext: x6 30lbDB, x6 30DB
Back Ext: 3x20
Inc. Crunches: 3x20
Leg Lifts: 3x30
Comments, Questions, Concerns?????
_____________________________
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 - 2/6/2007 4:35:35 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Tuesday, February 6, 2007
Just got in from the gym. Yet again another personal best in distance over a certain amount of time. I warmed up with a gradual progression for 5 min. then ran at a 6.0speed which is a 10:00 mile pace for 3 continuous min. with a 5 min. gradual cool down. I started taking the basic animal pak multivitamins today and I misread the lable. I took a pack 30 minutes before I worked out instead of 30 minutes following my pre-ex meal which was 3 hours before my run. By the end of my run I was ready to run to the bathroom and i'll leave it at that! Next time hopefully it won't hurt my stomach nearly as bad or i'll be taking it on back to GNC where I found it in the first place. Anybody else ever had this problem or did I just make a stupid mistake???
_____________________________
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 - 2/7/2007 1:40:54 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Weighed in this morning just a tad heavier than last week. I attribute this to the extemely bad nutritional super bowl weekend that I had. Good thing Thanksgiving, Christmas, New Years and the Super Bowl are only once a year and within two months of each other. Anyways, I've got a paper due tommorow as well as a big exam so it was a shortened workout today and also i'm feeling some pain in the distal posterior leg, may be a soleus injury but not quite sure at the moment so I laid off of the legs today to try to rest up for tommorows run. Here's what was crackin today:
Wednesday, February 7, 2007
Standing Cable Crossovers: x12 70lbs, x12 80lbs, x10 80lbs
Seated Cable Rows: x12 195lbs, x12 195lbs, x12 195lbs
DB Mil Press: x10 60lbDBs, x10 60lbDBs, x8 60lbDBs
Cable Curls: x8 140lbs, x8 140lbs, x7 140lbs
Skull Crushers: x8 75lbs, x8 75lbs, x8 75lbs
Took my usual dose of GNC Megamen, BioBurn and a prescription from the dermatologist this morning but got busy working in the Athletic Training room this afternoon pre-workout and forgot the throw in the Animalpak so none of that before lifting today. I'm going to take it tonight before I go to bed however when I would usually take my other Megamen and Rx.
Comments, Questions, Concerns???
_____________________________
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 - 2/8/2007 2:55:13 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Thursday, February 8, 2007
Felt a little rough today just as I have all week. I've been extremely sluggish and just not motivated. The havoc done on my nutrition friday-sunday may have something to do with it as well as switching from hydroxycut hardcore to bioburn from biogenetix, who knows, we'll see how next week goes but i'm not letting it get me down!
Today was cardio day, I ate about 2.5 hours prior to my run and took the animal pak 30 min. after eating. It seemed to work out pretty good this time. I don't know if I'm just getting used to this running thing but today I ran 4 miles at a 10:00 mile pace with no problems at all other than my shins burning a bit around mile 2 then wearing off around 2.5miles. No cramps or anything, the last .5 mile was a little rough on the lungs but nothing I couldn't push through. In actuality I could have probably got another mile out but I've got a meeting at 7 tonight so I need to get ready for that. Anyways, same at usual, 5 min. gradual warmup, 4 miles at 6.0 speed (10:00 mile) and 5 min. cooldown. I'm tempted to weigh in tommorow morning to see if I lost any from yesterday but....I'll wait till next wed. as usual. Also, on a funny note, I sent in for a free hydroxycut hardcore tshirt about a month ago. Got it in today and it's actually pretty nice to be free. It's made out of the under armor material with hydroxycut hardcore on the front and team muscletech in the arm but the funny part is on the back it says "WARNING:REMOVAL OF THIS SHIRT WILL REVEAL SHREDDED ABS" Had they known who they were sending this to I'm sure they would have put a giant NOT underneath of it. Just something to work for I guess.
Comments, Questions, Concerns?
_____________________________
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) Bigger, Leaner, Meaner-I... - 2/9/2007 4:02:21 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
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Friday, February 9, 2007
I actually have time to post this evening before driving back up to VA to get some work in this weekend. I felt a little better today as far as energy is concerned but still a little sluggish from all of the mental anguish of 4 exams and a paper in two days. There's always next week though right. Anyways, did fairly decent in the gym today with gains, looking forward to next week.
Did a Max-OT style warmup for my bench since I've been lifting heavy on Friday's.
Bench Press: x6 235, x2 235 (left tricep has been bothering and I felt something tweak in it so I just stopped)
Inc. Bench: x6 205lbs, x6 205lbs (still feeling the tricep but getting better)
Bent Over Row: x10 185lbs, x10 185lbs, x10 185lbs
Thumbs & T's: x10 20lbDBs, x10 20lbDBs
Hammer Curls: x10 50lbs, x10 50lbs, x10 50lbs
Single Arm Overhead Ext: x8 30lbDBs, x8 30lbDBs
Straight Bar cable Tri Pressdowns: x20 160lbs, x20 160lbs (not enough weight on the machine-gotta find one with more tension at a lower weight)
Back Ext: 3x12 with 25lbs
Inc. Crunches: 3x20
had to work at different shift in the athletic training room today so had to cut it short at the end.
_____________________________
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) Bigger, Leaner, Meaner-I... - 2/12/2007 2:05:46 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Monday, February 12, 2007
Feeling pretty sluggish today but still rolled myself into the gym anyways as usual. I'm going to start loading on creatine monohydrate tommorow and load for six days with 20g a day. From then on out i'll maintain with 5g a day until I feel like stopping. I'm going to be ordering some glutamine for next month as well as an animalstak cuts pack more than likely (I like to try it all out!!!). Anyways, here's what went on today.
DB Bench Press: x10 85lbDBs, x10 85lbDBs x6 85lbDBs
Lat Pulldowns: x8 180lbs, x8 180lbs, x8 180lbs
Leg Press: x10 400lbs, x10 400lbs, x10 400lbs
Mil Press: x8 140lbs, x10 140lbs, x8 140lbs
EZ Curls: x8 95lbs, x8 95lbs, x8 95lbs
Superset Tris
Single Arm Cable Press Down and Rev. Grip Single Arm Calbe Press Downs 2 sets 12 reps 40lbs
Back Ext: 3x25-20 on last
Inc Crunches: 3x25-10 on last
Leg Lifts: 3x30
_____________________________
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) Bigger, Leaner, Meaner-I... - 2/13/2007 3:29:56 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Tuesday, February 13, 2007
Just in from the gym and yet again another good day of cardio. I've managed to up the intensity level of every cardio workout so far for the last six weeks which I believe is excellent for a person who had never been much of a distance runner (I know, 3-4miles isn't that far). Today I upped the speed to 6.5 which is about a 9:10 mile and I ran for 3 miles. That was following a 5 min. warmup then a 5 min. cool down. My legs were shot by the end but my lungs and core felt fine. No cramps and I wasn't out of breath. I've got a feeling my legs were a little worn from yesterday because they've been sore all day. Oh well, another personal best on the treadmill today, I'm sure a plateau is coming, we'll see when it hits.
_____________________________
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) Bigger, Leaner, Meaner-I... - 2/14/2007 8:31:08 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Wednesday, February 14, 2007
Happy Single's Awareness Day Everybody!!!!
Anyways, just back from the wonderful restaurant called hooters (being single does have it's advantages) and figured i'd post today's workout before I hit the bed. I felt pretty un-motivated today in the gym but you know, gotta do what you gotta do. I guess I'll be adding more weight next week to most everything since I'm around 12 reps per lifts right now
Inc. Bench: 3x12 75lbDBs
Wide Grip Seated Cable Row: 3x10 195lbs
Seated Calf Raises: 3x15 180lbs
DB Mil Press: x12 60lbDBs, x11 60lbDBs, x11 60lbDBs
Close Grip Straight Bar Curls: x8 85lbs, x10 85lbs, x10 85lbs
Single Arm Overhead Tri Ext: 3x8 30lbDB
Back Ext: 3x15 25lbs
Regular Sit Ups: x50, x25, x25 (felt a good burn-slow concentrated contractions instead of fast paced)
Leg Raises: 3x30
_____________________________
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) Bigger, Leaner, Meaner-I... - 2/15/2007 8:08:59 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Thursday, February 15, 2007
Did the run thing again today but forgot to take my bioburn this morning so I had a super crazy headache all day due to caffeine withdrawals but i'll be sure to get back on that tommorow morning as usual. I felt alright without the extra boost other than the headache and did alright on my run. I did the whole personal best thing again today by upping it to 6.6 speed which is right at a 9:00 mile for 3 miles with the 5 min. gradual warmup and 5 min. gradual cool down. My legs weren't nearly as tired as the other day but today I seemed more winded at the end, not sure why but oh well, also the calf area seemed really tired by the third mile but i'm sure that was from yesterdays lift. I'm thinking about dropping my caloried next week because i'm still gaining muscle mass and maintaining waist size which I do not want at this point in time so I'll try to get it to where the mass stays the same and the waist goes down, we'll see. It'd be nice if the lean mass kept increasing and body fat decreased at the same time but I'm not sure I can do that with my limited skill level at this point. I'm going to see how it goes though.
_____________________________
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) Bigger, Leaner, Meaner-I... - 2/16/2007 3:18:33 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Friday, February 16, 2007
Just in from the gym, feeling really worn down this week and not sure why but I'm really not too worried about it. Here's what was up for today.
Max-OT warmup for bench
Bench Press: x6 230lbs, x5 230lbs
Inc. Bench: x6 205lbs, x6 205lbs
Bent Over Rows: x12 185lbs, x10 185lbs, x11 185lbs
Rotator Cuff
Int. Rotation 3x20 with red tubing
Ext. Rotation 3x15 with red tubing
Cable Curls: x8 140lbs, x8 140lbs, x8 140lbs
Overhead Cable Extensions: x12 80lbs, x12 90lbs, x10 100lbs
Back Ext: 3x15
Inc. Crunches: 3x20
Leg Raises: 3x30
_____________________________
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) Bigger, Leaner, Meaner-I... - 2/19/2007 3:12:18 PM
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jsmallwood2003
Posts: 57
Joined: 6/1/2006
Status: offline
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Monday, February 19, 2007
Felt pretty good today, got quite a bit of rest over the weekend as well as decent nutrition. Hopefully this week will be a little bit more up beat than last but who knows. Decent gains in the gym today, here's what was crackin.
DB Bench Press: x10 85lbDBS, x10 85lbDBs, x9 85lbDBs
Pull Ups x6 -30lbs then Lat Pull Downs: 3x10 180lbs
Leg press: 3x12 400lbs
Mil Press: x12 140lbs, x12 140lbs x9 140lbs
EZ Bar Curls: x10 95lbs, x10 95lbs, x8 95lbs
Single Arm Overhead Ext: 3x8 30lbs
Back Ext: 3x12 35lbplate
Sit Ups: 3x35 bodyweight
Leg Raises: 3x35
pretty wore out after all of this today in my core but I did do quite a bit of work over the weekend so I was already somewhat fatigued from that
Comments, Questions, Concerns???
_____________________________
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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