Bodybuilding Forum - DiscussBodybuilding.com
 
Register Calendar My Profile Login Logout My Forums About Us
Advanced Search

RE: Frogs Max-OT tryout

 
Users viewing this topic: none
Logged in as: Guest
  PrintPrintable Version
Reply All Forums >> [Specifically For You] >> Online Training Journal >> RE: Frogs Max-OT tryout Page: <<   < prev  2 3 [4] 5 6   next >   >>
Login
Message << Older Topic   Newer Topic >>
RE: Frogs Max-OT tryout - 10/14/2005 3:53:18 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Friday
Back/Traps/Shoulders
Hammer rows
    90x10
    180x10
    270x10
Wide grip upright rows
     2x95x10
BB Shrugs
    135x10
    185x10
    225x10
    275x10
Deadlifts
    135x8
    185x5
    225x5
    275x5
    325x5
Rear Delt flyes
     15x10
     3x20x10
Arnold Press
     3x25x10
Incline DB shrugs
     100lb DB x10
     110lb DB x10

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 61
DiscussBodybuilding.com recommends buying your bodybuilding supplements from Supplements101.com
RE: Frogs Max-OT tryout - 10/16/2005 8:07:34 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline
Sunday
Chest/Legs/light shoulders

Incline Hammer press
   90x10
   160x10
   180x10
   200x10/6
Incline DB press
   45x10
   55x10/10
Incline BB press
   135x10/10/9
Leg press (done as one giant set, no rest)
    90x15
    180x15
    270x15
    360x15
    450x9
Arnold press
    3x30x10
Wide grip upright rows
   3x95x10
Machine dips
   255x10
   300x10
   330x10/9


< Message edited by Goldenfrog -- 10/16/2005 8:10:56 PM >

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 62
RE: Frogs Max-OT tryout - 10/19/2005 8:50:43 AM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Today is arm day, going to give that 12hr arm workout a go. I can’t spend all day at the gym so I have to modify it a little. I have an Ezbarl at home but only 40lbs of weights. I’m going to do a set of curlsx20 and a set of tri extensionsx20 every half hour. I will do those sets along with my regular arm workout. Then ill do those sets at home every half hour and make a 2nd trip to the gym to repeat my arm workout. This should give me a good workout and keep my arms pumped most of the day. I forgot to measure my arms before I started.
 
Both left and right bi’s measure 16 ¾ after fist set.
 

8:00 5g Creatine in lemonade
8:30 ezbar curls 40lbsx20
        Ezbar tri extensions 40lbsx20
9:00 ezbar curls 40lbsx20
        Ezbar tri extensions 40lbsx20 
9:30 ezbar curls 40lbsx20
        Ezbar tri extensions 40lbsx20 
10:00 ezbar curls 40lbsx20
        Ezbar tri extensions 40lbsx20
10:15 Animal Stak2 and SAN V-12 with 16oz water
10:45 GYM
     Tri extensions DB
       25x10
       30x8
       25x10
    DB Kickbacks
       15x10
       2x20x10
    Preacher curls DB
       25x10
       2x30x6
     Incline Hammer curls DB
       25x10
       2x30x7
     SLDL
       135x10
       225x6
     Feet-Forward front squats (smith machine)
       4x85x6   Damn these are hard
     Rope pushdowns
       2x150x10
       150x6
     Seated DB curls
       25x10
       2x25x8
12:30 PWO meal grilled chicken, rice, beans, Salsa, Guacamole burrito  Smile
12:45 5g Creatine in lemonade
1:00 ezbar curls 40lbsx20
        Ezbar tri extensions 40lbsx20
1:30 ezbar curls 40lbsx20
        Ezbar tri extensions 40lbsx20 
2:00 ezbar curls 40lbsx20
        Ezbar tri extensions 40lbsx20 
2:30 Reverse ezbar curls 40lbsx20
        Ezbar tri extensions 40lbsx20
3:00 ezbar curls 40lbsx20
        Ezbar tri extensions 40lbsx20
3:30 ezbar curls 40lbsx20
      Ezbar tri extensions 40lbsx20 
4:00 ezbar curls 40lbsx20
      Ezbar tri extensions 40lbsx20 
4:30 Reverse ezbar curls 40lbsx20
      Ezbar tri extensions 40lbsx20
5:00 ezbar curls 40lbsx20
      Ezbar tri extensions 40lbsx20
5:30 ezbar curls 40lbsx20
      Ezbar tri extensions 40lbsx20 
6:00 ezbar curls 40lbsx20
      Ezbar tri extensions 40lbsx20
6:00 SAN V-12 w/16oz of water
6:30 ezbar curls  /Ezbar tri extensions  big giant set
          40lbsx20/ 40lbsx20
          40x12/40x12
          40x8/40x12
    Pins and needs in my elbows, I think I’m done for the day
6:45 30g Whey protein in apple juice

< Message edited by Goldenfrog -- 10/19/2005 6:55:03 PM >

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 63
RE: Frogs Max-OT tryout - 10/19/2005 8:53:20 AM   
tdf700

 

Posts: 206
Joined: 9/23/2005
Status: offline 		hey great, keep us posted throughout the day on how its going

I am looking forward to your results.

what nutrition/supplements are you using for this?

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 64
RE: Frogs Max-OT tryout - 10/21/2005 2:51:01 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		  

Friday
Back/Traps/Shoulders
Hammer rows
   90x10
   180x10
   270x10
    360x4
BB Shrugs
   135x10
    185x10
   225x10
   275x10
    315x8
Deadlifts
   135x8
   185x5
   225x5
   275x5
   335x5
BB Wide grip upright rows
    3x95x10
Rear Delt flyes
    15x10
    3x20x10
Arnold Press  DB
    3x35x10
Seated calf raise   ALT leg
     3x45x10
Calf press/reverse calf press    on leg press
     3x270x12/3x270x12
 
My arms are still a little sore from that massive arm workout. I will be starting a cutting cycle Saturday, so I’ll get some new measurements posted.      

_____________________________

User Posted Image

(in reply to tdf700)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 65
RE: Frogs Max-OT tryout - 10/23/2005 5:37:45 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Sunday
Chest/Legs/light shoulders

Incline Hammer press
  90x10
  180x10
  200x10/9
Incline DB press
  45x10
  60x10/10
Incline BB press
  135x9/10/7
Leg press (done as one giant set, no rest)
   90x15
   180x15
   270x15
   360x15
   450x4
Arnold press
   2x35x10
Machine dips
  255x12
  300x10
  330x10/9

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 66
RE: Frogs Max-OT tryout - 10/24/2005 5:10:43 AM   
tdf700

 

Posts: 206
Joined: 9/23/2005
Status: offline 		How did the 12 hour  workout go?  What were your results?

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 67
RE: Frogs Max-OT tryout - 10/26/2005 2:58:29 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Wednesday
Bis/Tris/Hams

Preacher curls DB
     25x10
     2x30x6
Tri extensions DB
     2x25x10
     30x8
Incline Hammer curls DB
     25x10
     2x30x8
Feet-Forward front squats (smith machine)
    85x6
    90x6
    95x6   Damn these are hard
Kneeling overhead tri extensions with Rope, elbows on flat bench
    50x10
    80x10
    110x8/10
    120x6  pulley sticking
Cable bicep curls
    70x10
    100x10
    120x10
Close-grip bench
   125x10
   185x6
   225x1   shoulder blade, pain couldn’t support the weight
DB Kickbacks
    3x15x10
SLDL
    135x10
    225x6
BB curls
  3x95x5 close, shoulder width, wide -grip

< Message edited by Goldenfrog -- 10/26/2005 2:59:48 PM >

_____________________________

User Posted Image

(in reply to tdf700)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 68
RE: Frogs Max-OT tryout - 10/28/2005 3:08:28 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Friday
Back/Traps/Shoulders
Hammer D.Y. Rows
    90x10
     140x10
     180x10
Hammer high Lat pulls
     90x12
     140x10
     180x6
BB Shrugs/plate upright rows
     135x10/45x10
    225x10/45x10
    275x10/45x10
Deadlifts
    135x8
    185x5
    225x5
    275x5
    315x5
     345x0   failed to lift it twice
Seated calf raise   ALT leg
     3x45x10
Rear Delt flyes /L-Lateral raises
     3x20x10/3x20x10
Arnold Press/DB shrugs
     35x10
 
Deads kicked my but today, was at 1hr 15mins so I dropped the last of my exercises/sets. I need to add some more lower back work somewhere during the week.  


_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 69
RE: Frogs Max-OT tryout - 10/30/2005 8:49:26 AM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Today starts the last week, week 8, of this cycle. After which, I will take a week off and just do cardio. I inked out a training plan for the next cycle. I’m going to give it a try this week to see how it feels. 

Goals for the upcoming cycle include: Dropping down to 210lbs, building my upper chest, shaping shoulders and legs, and a 400lbs lockout on deadlifts. Basically maintaining muscle in all other areas. 
 
Sunday Chest/Bis
   Incline Hammer press                                                              5 sets
   Incline DB press                                                                      3 sets
   Incline BB press                                                                      3 sets
   Incline Shoulder raise (Serratus exercise)                                    2 sets
   Preacher curls                                                                         3 sets
   Incline hammer curls                                                                3 sets
   Cable curls                                                                              3 sets
   BB curls                                                                                  3 sets
 
Monday Legs
   Squat/Lunge superset                                                              3 sets
   Leg press                                                                               3 sets
   Leg extension/Leg curl superset                                                 3 sets
   Feet forward front squats (Smith machine)                                  3 sets
   Stiff leg Deads                                                                         5 sets
   Seated calf raise                                                                      3 sets
 
Wednesday Traps/Shoulders/Tris
   Gripless Shrugs                                                                         3 sets
   Standing overhead shrugs                                                           3 sets
   Arnold press                                                                             3 sets
   Rear delt flyes/L-Lateral superset                                                3 sets
   Hammer Military Press                                                               3 sets
   Close grip bench                                                                       3 sets
   DB tri extensions                                                                       3 sets
   DB kickbacks                                                                             3 sets
   Kneeling Rope pushdowns elbows on bench                                   3 sets    
 
Friday Back /Calfs
   Hammer high Lat pulls                                                              3 sets
   Hammer D.Y.Rows                                                                    3 sets
   BB rows                                                                                  3 sets
   Partial Deads Lockouts                                                              5 sets
   Good mornings                                                                          2 sets
   Hyperextensions                                                                        2 sets
   T-bar rows/Plate upright rows superset                                         3 sets
   Leg press calf press/standing calf raise super set                          3 sets

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 70
RE: Frogs Max-OT tryout - 10/30/2005 4:55:11 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Sunday
Chest/Bi’s

Machine Pullovers     just for the stretch
    35x10
    50x10
Incline Hammer press
  90x10
  140x10
  170x10
  200x10/9 dropset to 150x5
Incline DB press
  45x10
  2x60x10
Incline BB press
  135x10/7/7
Incline Shoulder raise
     3x135x10
 Incline Hammer curls DB
   2x30x9
    30x8
Seated twisting DB curls
     3x25x9
Cable bicep curls
   80x10
   110x10
   110x8 Dropset to 80x6
Machine dips
  270x10
  2x330x10
 
10 mins treadmill
 
I started my cutting cycle, added some cardio.  After just 10 mins I was done. My body needs to adapt to the extra pain of doing cardio after lifting.

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 71
RE: Frogs Max-OT tryout - 10/31/2005 3:27:29 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Monday
Legs
 
10 min treadmill
 
One legged leg curls
     30x10
     35x10
     40x8
BB Squat/ Body weight Lunge
     135x10/Lungex10
     185x8/ Lungex10
     225x4/ Lungex10
Stiff leg Deads
     135x10
     185x8
     225x5
     275x1    forgot my straps couldn’t grip it
Leg press (done as one giant set, no rest)
  90x15
  180x15
  270x15
  360x15
  450x8
One legged leg extensions
     30x10
     50x10
     70x8
Seated one leg calf raise
     3x50x10
 
10 min treadmill
 
I’m taking it easy on the lunges, last time I tried to add them I pulled a quad with just 20lb DB’sSmile. I need to work on my squats more, after hurting my back I’m kind of a puss about hoisting a lot of weight on my back. I’m thinking of just doing squats and calves on leg day until I get a respectable squat happening.  I’ll just have to move stiff leg deads to back day.
 

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 72
RE: Frogs Max-OT tryout - 11/2/2005 3:23:43 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Wednesday
Shoulders/Tris
 
Plate loaded shoulder press   weight per side
     10x10
     15x10
     25x10
     40x8--- dropset 15x12
Rear delt flyes/L-Lateral superset
     2x25x10/25x10
     20x10/20x10
Close-drip bench press
     135x10
     185x8
     225x3
 Kneeling Tri-extensions w/rope, top pulley, elbows on bench
     80x10
     110x10
     120x8
     120x5 –dropset 80x6
Wide-grip BB upright rows
     3x95x10
DB tri-extensions 
     20x10
     25x10
     25x10 left arm, 8 right arm (need to switch to doing right side first next cycle)
Db Kickbacks
     3x20x10
 
 
18 min treadmill
 
 
I am right handed so I always start alternating exercise with my left/weak side. It now appears that my left side has become the strong side and that I need to start with the right side for a few cycles. I still have pain in my right shoulder that keeps me from going heavy on a lot of exercises; hopefully this coming off week will give it time to heal.

 

< Message edited by Goldenfrog -- 11/2/2005 3:43:44 PM >

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 73
RE: Frogs Max-OT tryout - 11/2/2005 3:26:52 PM   
Marc David

 

Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline 		Nice journal GoldenFrog.  Keep it up!  Smile

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 74
RE: Frogs Max-OT tryout - 11/4/2005 5:42:14 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Friday
Back/Traps/Calves
 
Treadmill 10mins
 
Deadlift lockouts    bar at knee level
     135x5
     185x5
     225x5
     275x5
     315x5
     365x5   wrist straps
BB shrugs/plate upright rows
     135x10/45x10
     185x10/45x10
     225x10/45x10
     275x10/45x10     wrist strap
T-Bar rows     wide grip
     45x10
     90x8
     125x5
Hammer rows single arm
     45x10
     90x10
     135x6
Hammer D.Y. rows
     90x10
     140x10
     180x8
Hammer high lat pulls    2-3 sec stretch between reps
     90x10
     140x10
     180x8
BB Good mornings
     65x10
     75x10
     85x10
Hyperextensions
     2x10   with body weight
Calf press on leg press sled
     270x12
     360x12
     450x12
 
 
25 mins treadmill  
 
T-Bar rows and all Hammer exercises were done with straps and false grip in order to remove as much bicep as possible. This is my last workout before my week off so I went ahead and added some extra sets/exercises, overall nice workout.

_____________________________

User Posted Image

(in reply to Marc David)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 75
RE: Frogs Max-OT tryout - 11/5/2005 1:17:37 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Off day today so I just did 30mins of core training on the stability ball. My hip flexors and hamstrings are sore today. I’m guessing it’s from the Good-mornings which I just added to my back day. I’m hoping they will help strengthen by back for a heavier deadlift.
 

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 76
RE: Frogs Max-OT tryout - 11/6/2005 5:18:15 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		 Just did 50 mins on the Treadmill today.  Nice slow speed 120 heart rate, hip flexors and hamstrings are still sore from good mornings on Friday.  

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 77
RE: Frogs Max-OT tryout - 11/13/2005 2:57:27 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Sunday
Back/Traps/Calf’s


10 mins treadmill

Deadlift lockouts
     135x5
     185x5
     225x5
     275x5
     315x5
     365x5
     405x5
BB Shrugs
     135x10
     185x10
     225x10
     275x10
BB Good mornings
     65x10
     85x10
     95x10
BB Bent-over rows
     95x10
     135x10
     185x6
T-Bar rows
     45x10
     90x8
     125x6
Hammer rows
     180x10
     270x10
     180x4 single arm
Hammer D.Y. Rows
     90x10
     140x10
     180x9
Hammer High lat pulls
     90x10
     140x10
Plate upright rows
     3x45x12
Calf press   done as Giant set
     90x12
     180x12
     270x12
     360x12
     450x12  
 Machine pullovers
     50x10
     100x10
     140x7
Hyperextensions
     2x body weight + 10lbs x12 
 

12 mins treadmill     power went out
 

I moved my back day to Sundays so that I can take as long as I need, back day always turns into a marathon workout.  I had two goals for this cycle, 400lb lockout for deads and too drop my weight to 210lbs. I seem to have achieved my first goal on day one of the cycle. Not sure if I want to increase the goal weight or lower the pins and shoot for 405 again.


_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 78
RE: Frogs Max-OT tryout - 11/14/2005 3:13:07 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Monday
Chest/Tris
 
10 min treadmill
 
Hammer incline press
     90x10
     140x10
     180x10
     210x10
     210x8 dropset to 160x6
Incline DB press
     45x10
     60x10
     60x9
Incline BB press
     135x10
     145x8
     155x6
Close-grip bench
     135x8
Tri extension angle grip elbows on bench
     80x10
     110x10
     120x10
     120x6 dropset to 80x10
Db tri extensions
     25x5
Machine dips
     225x10
     330x9
     330x6 dropset to 225x7
 
30 mins treadmill
 
 
Normally I work chest and biceps but my bi’s were sore from doing back on Sunday. I went ahead and did chest and triceps today.  I got a good chest workout but I just didn’t have any gas left in the tank to get a good volume of triceps work.    I was able to get a good tricep pump so all wasn’t lost.

_____________________________

User Posted Image

(in reply to Goldenfrog)
Email Author Private Message Add Member To Cotnact List Block Member Post #: 79
RE: Frogs Max-OT tryout - 11/16/2005 4:38:50 PM   
Goldenfrog


Posts: 307
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Wednesday
Legs/Bi’s
 
10min treadmill
 
Leg extensions    one legged   warm up and test out my left knee
     3x35x10
Seated Leg curls    one legged
     45x10
     75x10
     105x10
Leg press     Giant set
    90x15
   180x15
   270x15
   360x15
   450x8
Hack Squats
     90x10
     140x8
     180x4
Stiff leg deads
     135x10
     185x8
     225x6
     275x4
Squats
     135x10   legs were spent
Incline DB hammer curls
     20x10
     25x10
    30x10
DB Preacher curls
     25x10
     2x25x8
Cable curls
     80x10
     100x10
     120x8
On arm concentration cable curls
      3x40x10
 
 
 
30 mins treadmill