Sunday 8/21/05
 
----Todays Stats:
Hight:.....................5'9
Weight:..................163.5lbs
BF%:.....................13
 
---Measurements:(inches)
 
Neck:.....................15
Sholders:................45
Chest:....................39
Arms:.....................14.5
4arms:....................11
Weist:....................33
Upper leg(quads)......21
Calves....................15
 

                            MAX-OT
---Day 1 (Legs)....week one
                          weight                  reps x sets
--Squat
-Warmups:...............135..............................10
                             185................................4
                             205................................1
-Workout:................215..............................6x3
--Leg Extensions
-Warmups:...............50................................10
                             75..................................6
                             95..................................1
-Workout:...............105...............................6x2
--Lying Leg Curls
-Warmups:..............50..................................10
                           65..................................6
                           80..................................1
-Workout:..............100................................6x2
--Standing Calf   
   Raises
-Warmups:..............95..................................12
                          115.................................8
                          145.................................1
-Workout:..............185................................8x2

1-2 minute brakes between each set (and warmups)
Never trained this way before, and i dont feel my legs being sore after workout, or anything, i hope it will do the job.

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Cardio:(AM)
10 min. of rope jumping folowed by
10 min. speed boxing

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Diet:
1st meal:....Bagel with creamcheese (1/3 less fat)
2nd meal:...Protein Shake with milk and salat
3rd meal:....Potatos with sosadge
4th meal:...Blueberries with sourcream, and protein shake with milk
5th meal:...Froots
6th meal:...Ricotta Cheese with kiwi.

---Day 2 (Arms/Abs)....week one
                          weight                  reps x sets
--Straight Bar Curls 
-Warmups:...............75................................10 
                              85................................5
                              95................................1
-Workout:................105..............................5x2
--EZ Curls
-Warmups:...............45................................10 
                             55..................................5 
-Workout:................65................................6x2
--Lying Tricep Press
-Warmups:..............23..................................10 
                             32..................................6 
                             44..................................1
-Workout:...............50...................................6
--DB Kickbacks 
                             18.................................6x2
--Wrist Curls
-Warmups:..............65..................................12
                             85...................................6
-Workout:...............95...................................5x2
--DB Wrist Curls
                             25..................................8x2
--Cable Curls
                             100.................................6x2        (100lb. was too much next time ill go with 80-90)
--Crunches              --...................................8x2        (Full crunches....(decline to incline position))
 
-----------------------------------------------------
Cardio:
Jump rope...100x3 (am)before breakfast
about 1/2 mile run (pm)before dinner
-----------------------------------------------------
Diet:  was based on day one

---Day 3 (Sholders/Traps)....week one
                          weight                  reps x sets
--Straight Bar Military Press
-Warmups:...............95..............................10 
                              95...............................6 
-Workout:................135.............................5x3
--DB Press
-Workout:...............25...............................8x3
--DB Side Laterals 
-Workout:..............15................................6x2
--Barbell Shrugs
-Warmups:..............115..............................10
                             135...............................6
-Workout:...............145..............................6x2
--Upright Rows:......85...............................6x2
--------------------------------------------------------------
Cardio (am):
jump rope 100x3
10 min. boxing

---Day 4 (Back)....week one
                          weight                  reps x sets
--Cable Rows
-Warmups:...............50................................12
                              70................................8
                              95................................1
-Workout:................120..............................6x3
--Bent Over Barbell Rows
-Warmups:...............70................................10  
                              80.................................6 
                            110................................1 
-Workout:...............130................................5x2
--Good Mornings
-Warmups:..............95..................................8  
                           115.................................5  
-Workout:..............135.................................5 
--Weighted Hyper Extensions          
                           25.................................8x2
-------------------------------------------------------
am cardio

---Day 5 (Chest/Abs)....week one
                          weight                  reps x sets
--Flat Barbell Bench Press 
-Warmups:...............95................................12  
                             115................................8 
                             135................................4
                             155................................1 
-Workout:...............165...............................4x3
--Incline BP 1/2 
                             135................................6x2
--Incline BP Full 
                            135................................5x2
--Incline Crunch
                            25.................................8x2
--Ab Slide
                            --.................................12x2
---------------------------------------------------------------
am cardio

---Day 1 (Legs)....week TWO 
                          weight                  reps x sets
--Squat
-Warmups:...............135..............................10 
                             165................................6 
                             185................................4
                             205................................1 
-Workout:................235..............................4x3
--Leg Extensions 
                             110...............................6x2
--Lying Leg Curls
-Warmups:..............50..................................10
                             65..................................6
                             80..................................1
-Workout:..............100................................4x2
--Standing Calf   
   Raises
-Warmups:..............95..................................12
                            115.................................8
                            145.................................1
-Workout:..............185................................8x2

---Day 2 (Arms)....week TWO
                          weight                  reps x sets
--Straight Bar Curls 
-Warmups:...............75................................10 
                              85................................5
                              95................................1
-Workout:................105..............................4x2
--EZ Curls 
                             55................................6
                              60................................6 
--Lying Tricep Press
-Warmups:..............23..................................10 
                           33...................................6 
                           43...................................1
-Workout:.............50.5................................6x2 
--DB Wrist Curls 
                           15..................................12
                           21...................................8
                           26...................................4
                           35...................................4
Missed Ab workout since it was really late (9:40 right now) but ill try to fit it in tomorrow. 

---Day 3 (Sholders/Traps/Abs)....week TWO 
                          weight                  reps x sets
--Straight Bar Military Press
-Warmups:...............95..............................10  
                             105...............................6 
-Workout:...............125.............................4x2
                   thought that 135lbs. was just too much, also there hard
                   to do since my cealing is too low, so when i lift it, im not
                   standing straight and it putting pressure on my back.
--DB Press
-Workout:...............35...............................6x3
--DB Side Laterals 
-Workout:..............15................................5x2
--Barbell Shrugs
                            145...............................6
                            165...............................6
                            175...............................6
--Upright Rows:......65...............................6x2
                             found out that last week i did it the wrong way
                             so i had to drop some weight.
--Ab Crunches
                                     --...............................8x2
--Cable Crunches
                             90...............................8x2

---Day 4 (Back)....week TWO 
                          weight                  reps x sets
--Cable Rows
-Warmups:...............50................................12
                              70................................8
                              95................................1
-Workout:................120..............................6x3
--Bent Over Barbell Rows  
                             120...............................6x2
--Good Mornings
-Warmups:..............95..................................8  
                            115.................................5  
-Workout:..............135.................................5 
--Deadlifts
                                   185................................6x2

---Day 5 (Chest/Abs)....week TWO 
                          weight                  reps x sets
--Flat Barbell Bench Press 
-Warmups:...............95................................12  
                             115................................8 
                             135................................4
                             155................................1 
-Workout:...............170...............................4x3
                           +5lbs on my workout.
--Incline BP 1/2 
                             150...............................4x2
--Incline BP Full 
                            145.................................5
--Decline Crunch 
                            --.................................8x2
--Ab Crunches (right-left-right...)
                                    --................................12x2


today went a little crazy on my bench press, i could barely lift that
4th rep, plus i have no one to spot me, and lift in my basement, so
i think the next time i shouldnt increase the weight.
 
Second week is finaly over, and i cant wait to monday, and i think there
will be completly different schedule in week 3.

---Day 1 (Legs)....week III  
                          weight                  reps x sets
--Squat
-Warmups:...............135..............................10 
                             165................................6 
                             185................................4
                             205................................1 
-Workout:................235..............................4x3
--Leg Extensions 
                             110...............................6x2
--Lying Leg Curls
-Warmups:..............50..................................10
                             65..................................6
                             80..................................1
-Workout:................90................................4x2
                              lowered the weight, since its just to hard
                              to do wit proper way.
--Standing Calf   
   Raises
-Warmups:..............95..................................12 
                            115..................................8 
                            145..................................1
-Workout:..............185................................8x2
 
3rd week the schedule has changed exept ''monday''

---Day 2 (Chest/Abs)....week III 
                          weight                  reps x sets
--Flat barbell bench press (warmup)
                              95................................12  
                             115................................8 
                             135................................4
                             165................................1  
--Incline Bench Press 
                           140...............................5x3
--Flat Bench Press
                           155...............................4x2
--Decline Bench Press 
                           160.................................4
--Ab Crunches
                                     --.................................8x2 
--Cable Crunches
                            80................................8x2
-----------------------------------------------------
This week they changed fridays workout to tuesdays, also if you compare, the order of workout is different.

---Day 3 (Back/Traps)....week III 
                          weight                  reps x sets
--Barbell Rows
                             115................................8
                             125..............................5x3
--Carble Rows
                             120..............................6x2
--Deadlifts
                                    135..............................12
                            185...............................4
                            205.............................4x2  
--Barbell Shrugs          
                            135...............................8