Frogs Training Journal

Well I’m trying the Max -OT thing. I started last Wednesday but I’ll begin the journal today.

Awake at 6:30
7:15 cream of wheat (low on groceries so pickings are slim)
9:00 two plain Eggo waffles
10:00 half small chicken breast
10:30 gym shoulders/forearm day
      3x6 dumbbell Arnold presses 45x6
      2x6 Military presses 115x6
      2x6 dumbbell lateral side raises 20x6
      2x10 barbell wrist curls 60x10
      2x10standing dumbbell wrist curls 55x10
11:30 other half of the small chicken breast
1:30 MET-Rx meal replacement bar (360 cal 27g Protein)
5:30 MET-RX Protein Bar (320cal 32g protein)
6:15 Cardio 30min elliptical cross-trainer 
8:00 Pasta with 1 can tuna and brown mustard, 1 potato 
10:30 2 cups raisin brand with Soymilk

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

9:00 wake up
9:15  Oatmeal
10:30 MET-RX meal bar
11:00 Gym back and Bi’s
      T-bar rows 2x6
     Close-grip pull downs 2x6 150lbs
     Low cable rows 1x6 170lbs
     Dead lifts 2x6 225lbs
     Barbell shrugs 2x6 225lbs
     Upright rows 1x6 105 lbs
     Barbell curls 2x6 95lbs
     Dumbbell hammer curls 2x6 40
     Cable curls 2x6 110
12:30 Met-Rx Protein Bar
3:30 Oatmeal snack bars
4:30 small potato, cauliflower, broccoli, carrots plate
5:30 half a small chicken breast
6:00 Cardio elliptical trainer
7:30 half a small chicken breast
8:30 Oatmeal snack bars
 

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

I’m no good at keeping track of everything I eat and when. I’ll just post my current training routine and keep track of the lifted weight after each session.. As you can see it's just my idea of a MAX-OT workout. I do a little ab work everyday at home.
 
 
Sunday Legs                              sets              reps
Squats                                           3                 4-6
Leg press                                      2                 4-6 (I do each leg separately)
Stiff leg dead lifts                           2                   6    
Calf presses 45 degree sled           3                   8 
Reverse calf press                         3                   8
 
Monday Shoulders/Forearms        sets                    reps                    
Arnold presses                                    3                       4-6
Military press                                      2                       4-6
Dumbbell side raises                           2                       4-6
Barbell wrist curls                               2                        10
Standing dumbbell wrist curls              2                        10
 
 
Wednesday Back/Bi’s                    sets                       reps
T-Bar rows                                        2                          4-6
Close grip pull downs                         2                          4-6
Low cable rows                                 1                          4-6
Dead lifts                                           2                          4-6
Upright Rows                                    1                           4-6
Barbell shrugs                                    2                          4-6
Barbell curls                                      2                            4-6
Dumbbell hammer curls                      2                           4-6
Cable curls                                         2                           4-6
 
 
Friday  Chest/Tri’s                         sets              reps
Flat bench press                                 3                   4-6
Decline   bench                                   2                  4-6
Incline bench                                       1                  4-6
Close grip bench press                        2                   4-6
Tricep pushdowns                               2                  4-6
Lying Triceps extensions                      2                   4-6
   

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

Adding measurements:
 
Chest              50”
Bi’s                16”
Forearms        13¼”
Right thigh     24½”
Left thigh       24”
Right calf      17¾”
Left calf        17”
 

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

Changed my Shoulder routine to add more compound movements.
 
Monday Shoulders/Forearms               sets                    reps                    
Power Clean standing Military press           3                       4-6
Arnold presses                                           3                       4-6
Dumbbell side raises                                   2                       4-6
Barbell wrist curls                                       2                        10
Standing dumbbell wrist curls                      2                        10
 
I Power Clean the barbell from the floor, instead of using a rack, then do my set of military presses. Rinse and repeat.

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

I have some light pain in my elbows and in my right bicep; I hurt my bi on Friday doing bench presses. So I’m cutting out upper body work until my bi feels right. Going to work legs with machines and do a lot of cardio, maybe go ahead and do hyperextensions on back day. Looks like a good time to cut some body fat and build some abs.

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

Well I still have some pain in my right bi so I can’t go back to the MAX-OT thing yet.  I have been adding exercises back slowly in hopes of not losing too much muscle while waiting for my arm to heal.
 
Current workout:
 
Sunday
Squats 3x6
Leg Presses 2x6
Leg extensions 2x6
Leg curls 2x10
Stiff-leg dead lifts 2x6
Seated calf raises 3x8
Reverse calf presses 3x10-15
Monday
Hyperextensions 3x15
Side bends 2x10
Shrugs 2x6
Standing Military presses 2x6
Wednesday
Calf presses 3x6
Seated calf raises 2x6
Reverse calf presses 2x10
Bent-over rows 3x6
Dead lifts 2x6
Friday
Leg Lifts 3x10
Flat bench presses 5x10
Close grip bench presses 5x10
Barbell curls 3x10
 

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

Been offline, it took me 3 weeks to move into my new place and another week to wire the house for TV, telephone and network. What kind of a contractor doesn’t install coax or phone wiring during a complete remodel? What a dumba$$!!
 
It took awhile but I finally got over my elbow and bicep pain. I took last week off from lifting and just did cardio. My main goal is weight lose so I’m still on track.
 
Started a new workout Sunday, it’s a mixture of German volume training and Max-OT.  I find I just don’t have a good enough foundation for a routine that’s all Max-OT. I was adding strength and size (uneven size) but it was just too hard on my relatively untrained body.
 
I found a picture of me before I started working out, I’ll scan it and get it up. I call it my “beached whale shot”. I don’t have any new photos yet; I think I’ll wait until the 6 month mark before I post them. That will be at the start of September.
 
 
Sunday
30min recumbent bike 120 heart rate
 
      Chest/Back                                            sets              reps
Flat bench press                                            3                   4-6
      240x6, 240x5, 235x4
Hammer back machines                               10                  10    90 sec rest between sets
      120x10
Dips body weight                                           3                   6-8
     238lbsx6, 238x5, 238x6     
 
30min Treadmill 148 heart rate

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

Monday
30min recumbent bike 120 heart rate
 
      Legs                                                    sets              reps
Squats                                                           10               10 90sec rest between sets
      7x135x10,1x135x7  couldn’t do 10 sets felt like puking
Stiff leg dead lifts                                            3                4-6    
      235x3, 235x4, 235x4 all those squats killed my legs
Seated calf raises                                           3                 6-8
     180x6, 180x6, 180x6
Reverse calf press 45º sled                            3                   20
 3x180x20
     
30min Treadmill 120 heart rate

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

New measurments:
 
Neck 17½
Chest 48 7/8
Forearms 13¼
Left Arm 16½
Right arm 16¼
Left thigh 25½
Right thigh 26¼
Left calf 17¼
Right calf 17¾

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

Wednesday
 
30min recumbent bike 120 heart rate


               Shoulders/traps                                             sets                       reps
Hammer military press                                                      10                         10
      3x120x10, 120x8, 120x6, 90x9, and 90x8 (started too heavy to make 10 sets
       Hopefully ill fix this next week)
Barbell Shrugs                                                                   3                           6-8
     2x315x6, 225x8
Cable upright rows                                                            3                            10
      3x70x10
 
30min Treadmill 120-148 heart rate
 

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

Friday
 
30min recumbent bike 120 heart rate


               Bi’s/Tri’s/lowerback                                        sets                       reps
Close grip bench press                                                      3                           4-6     
     3x205x6
Cable bicep curls                                                              3                           4-6
     3x130x6
Cable alternate triceps pushdown                                      3                            10
     3x50x10
alternating Preacher curls                                     3                        10
    30x10, 2x30x5
Lever Hyperextensions                                         3                        15
    3x110x15
 
 
40min Treadmill 148 heart rate

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

Big change in my routine, the last one wasn’t intense enough, had to make some changes. Damn I’m weak.
 
 
 
Sunday  

30min recumbent bike 120 heart rate


               Chest/Bi’s/Forearms                                        sets                       reps
Dumbbell pullovers                                                             3                           15     
     3x20x15  (just looking for the stretch)
Flat bench press                                                                  1                           6-12(failure)
     2x135x10/185x6/205x3/225x1/245x6+2 forced (a little help from spotter)
Hammer Incline press                                                          3                           6-12(failure) 
     140x15/150x10/150x7
Incline dumbbell flys                                              4                     10
   4x20x10  
Dips                                                                   3                      failure           
   1x8/1x5/1x4
 
 
Dropset 21’s preacher curls alternating arms              2                      21
   10x21/5x21
Barbell wrist curls                                                  3                      10
   2x70x10/70x7


30min Treadmill 148-160 heart rate

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]

Monday
30min recumbent bike 120 heart rate
 
      Legs/Calves/Triceps                          sets                reps
Leg extensions  (warm up)                   2                10
    2x90x10
Leg Curls   (warm up)                          2                10
    2x20x10
Squats                                                         10                   10 90sec rest between sets
      8x135x10 sweating like a pig
Stiff leg dead lifts                                           3                    6-12    
      2x185x10, 185x7
 
Seated calf raises                                          3                     6-8
     2x180x6 missed a set bad cramps
 
Reverse grip close-grip bench press              3                     10
    95x10, 115x10, 135x10 new exercise  
Tricep pushdowns                               4                10-12
    100x12, 110x12, 120x12, 130x10
Overhead Tricep extensions                  3                25-30 Failure
    2x50x30, 50x25
     
30min Treadmill 120 heart rate

[img]http://img10.echo.cx/img10/5676/goldenfrog5th.gif[/img]