RE: Max-OT Routine
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RE: Max-OT Routine - 1/31/2007 9:40:20 AM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 3 Back
Day 3
Wed
Exercise Weight/Reps*)
Cable Pull Downs 14(160)/5 13(145)/5 13(145)/5
Seated Cable Rows 13/7 13/7
T Bar 160/6-1/2 175/6
Good Mornings 135/6 145/6
Weighted Hyper Extensions 35/7 45/7
Weight- 178-1/2
Back day confuses me the most. More than anything I need to develop better lats, however, I don't feel a good pump after doing pull downs / rows/ bars and what not. I feel the lower back in good mornings and extension though...
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MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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RE: Max-OT Routine - 2/2/2007 12:09:21 PM
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kubakuba
Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline
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Im the same way on back day. Don't really feel the lats get worked, that's why im gonna be trying to incorporate chin/pull ups, apparently they'll make your lats explode in size. i cant do chin ups worth **** though =\
But in any case I'm sticking with the exercises, I see vids of bb'ers doing these back workouts and they do the same damn thing i am so i guess time will tell if they are working.
(in reply to jeffro1080)
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RE: Max-OT Routine - 2/3/2007 1:20:37 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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quote:
ORIGINAL: kubakuba
Im the same way on back day. Don't really feel the lats get worked, that's why im gonna be trying to incorporate chin/pull ups, apparently they'll make your lats explode in size. i cant do chin ups worth **** though =\
But in any case I'm sticking with the exercises, I see vids of bb'ers doing these back workouts and they do the same damn thing i am so i guess time will tell if they are working.
yaa I was thinking about putting chin ups into every work-out as well. I'm right with you at sucking at chin ups :)
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to kubakuba)
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RE: Max-OT Routine - 2/3/2007 3:50:21 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 3 Shoulders/Traps
Day 4
Thursday
Exercise Weight/Reps*)
SB Military Press 115/4 105/6 105/4-1/2
Dumbbell Press 55/3 45/11
Dumbbell Side Lateral 25/8 25/8
Barbell Shrugs 175/6 175/6
Upright Rows 85/8-1/2 95/4
Weight 178-1/2
Week 3 Arms/Abs
Day 5
Friday
Exercise Weight/Reps*)
Straight Bar Curls 85/6 95/4 90/5
Alt DB Curls 40/7 45/5
Bar Cable Curls 140/6
Lying Tricep Press 86.5/10 96.5/5
Tricep Cable Push Downs 140/6 140/6
DB Kickbacks 12 9 7.5
Dips
Cable Crunches 10 10 (highest setting as always)
Crunches 10 10
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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RE: Max-OT Routine - 2/3/2007 4:10:06 PM
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kubakuba
Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline
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nice curls, btw this week when doing my back exercises I lowered the weights on lat pulldowns and cable rows and really emphasized pulling the bar further down (further back w/ cable rows) and felt my lats get worked much more than usual. before I would have good form on my first 3-4 reps than my 5th and 6th I would go down as much as I could but never the full ROM so I guess its much better to sacrifice some weight and get those last reps in w/ quality form. not sure if this is the case for you but thought i'd share it.
(in reply to jeffro1080)
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RE: Max-OT Routine - 2/3/2007 4:37:28 PM
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siriusgame
Posts: 6
Joined: 1/31/2007
Status: offline
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i was looking at your routine and the only thing that caught my attention was your bench press weight, 3 sets of 5 at only 165lbs? that seems extremely light for how many reps youre doing. especially when your doing pushups with your gf on your back. whats your max bench?
 Attachment (1)
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age: 17
height: 6' 2"
weight: 175lbs
max bench: 315lbs
max bicep curl: 110lbs
max leg press: 395lbs
(in reply to jeffro1080)
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RE: Max-OT Routine - 2/3/2007 5:00:39 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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yea... I'm pretty weak in the chest area. The pushup thing with my girlfriend was practically a joke I can do it like once or twice.
Last week my max bench was at 191, yesterday I did 195. I'm concerned about that. But it seems like I'm getting stronger. Also, It might have something to do with my bench at home. My bench is pretty unstable, my bar weighs 15 pounds, and is slightly bent from the weight. But I dunno if that makes much of a difference.
Hopefully I will see gains every week!
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to siriusgame)
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RE: Max-OT Routine - 2/8/2007 7:13:49 PM
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kubakuba
Posts: 124
Joined: 10/24/2006
From: Michigan
Status: offline
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hey buddy you better be liftin those weights
(in reply to jeffro1080)
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RE: Max-OT Routine - 2/12/2007 11:08:57 AM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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haha I'm still here. I took a snowboarding vacation to VT and PA a couple of times. I havent So I kinda took the week off.
Week 4 Legs
Day 1
Monday
Exercise Weight/Reps*)
SLDL 225/4 225/3
Squat (Full ROM) 155/6 175/6 175/3-1/2
Leg Press 485/6 500/3-1/2
Leg Extension 175/6 205/4-1/2
Standing Calf Raise 12/5 11/8
weight: 178
This was an "okay" workout. Kinda felt tired starting.
I pretty much botched the SLDL. I didn't feel a good pull in my legs (more on lower back)
Today I started doing full ROM squats for the first time. Obviously I can do alo less weight but it feels more effective.
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to kubakuba)
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RE: Max-OT Routine - 2/14/2007 4:30:09 PM
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jeffro1080
Posts: 40
Joined: 11/21/2006
Status: offline
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Week 4 Arms/Abs
Day 2
Weds
Exercise Weight/Reps*)
Straight Bar Curl 95/5 95/5 95/4
Alt DB Curl 45/4 40/5 40/4
Pull Ups 5
Tricep Press 96.5/6-1/2 86.5/6
Tricep Cable 150/6 150/6
Seated Tricep Press 40/6 (right hand) 40/5 (left) 65/6 (both)
Cable Crunch 200/10 200/10 200/10
Crunch 10 10
From the Alt DB Curl and Seated Tricep Press I discovered that I am much weaker in my left arm than right. Any way to fix this???
I do the cable crunches on the highest setting of the cable machine. I don't really feel a good burn. What gives??? I don't think I am doing them wrong.
_____________________________
MyTraining
My pics
Age 19
Height 5'11"
Weight 179
Bench 195
(in reply to jeffro1080)
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