RE: Paul's Journal
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RE: Paul's Journal - 3/31/2004 3:52:06 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
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31 Mar 04
MAX-OT Week 4
Shoulder/Tri
Warm Ups
BB Seated Military Press (Smith)
40x12,40x10,70x8,90x3,115x1
Working Sets
BB Seated Military Press (Smith): 115x6,115x6,115x6
Seated DB Press: 60x6,60x6 (Just not liking the Arnold's)
DB Side Laterals: 25x8,25x8,25x8 (Moved from a 90 degree bent arm lateral to a slightly bent lateral)
Lying Triceps Press: 72x6,72x6,72x6
Triceps Cable Pushdowns: 110x6,110x6,110x6
Seated DB 2H Overhead Press: 65x6,65x6
Paul
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(in reply to pwolf66)
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RE: Paul's Journal - 4/1/2004 8:21:44 AM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
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UPDATE!!!!!
Saw the Shoulder/Spine specialist yesterday.
He indicated that he thought it was a soft tissue injury and would take time to heal. I had brought my entire workout routine with me and showed it to him and he indicated to me that I was doing the right thing. He had me show my form for squats, deads and military presses. In his opinion, which I'll take since he's one of the top 20 Spine Ortho's in the world, there is no indication of any spinal issues and said that it the X-Rays look like those of an 18 yo.
Asked him about squats and he said that as long as I am cautious and add weight gradually, I should be fine. But if it starts to really hurt stop and take it easy.
The only bad news is that he said that because of my weight training it may take several months to completely heal but that the weight work should not interfere with it actually healing, just will slow it down a little.
WOOO HOOO!!!!!
Paul
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(in reply to pwolf66)
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RE: Paul's Journal - 4/1/2004 1:45:10 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
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1 Apr 04
Realized I was doing the resistance portion of each exercise WAAAAAY too fast. So I'm concentrating on slowing that down, which means I've got to drop the weight slightly.
Biceps
Warmups
EZ-Bar Curl: 27x12,27x10,47x8,67x4,87x2
Work Sets
EZ Bar Curl: 92x6,92x6,92x5 (Ummm ouch)
Standing DB Hammer: 35x6,35x6,35x5 (Slowing down really hurts)
Standing Cable Curl: 80x6,80x6,80x4
That's it, short day today.
And now a week of no weights, at all 
Paul
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A friend helps you move, a true friend helps you move bodies.
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RE: Paul's Journal - 4/3/2004 12:01:13 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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3 Apr 04
2 Hours of Table Tennis (no that's NOT Ping Pong)
Met up with a guy i played a couple of weeks ago, we played 12 hard fought games and unfortunately he won all 12, I HATE that grrrrrrrrrrrrrrr. But it's really helping my balance, lateral movement and overall quickness. He was constantly surprised at my ability to return his shots. I had forgotten how much I loved playing. He and I are going to go again soon, plus he's a pretty good tennis player and lives down the street from me.
On a side note: I know that MAX-OT recommends 8 weeks on and THEN a week off but I think that I am going to go 4 on 1 off 4 on 1 off 4 on. And this will be my off week, no weights but will be taking some aerobics classes to help my cardio fitness.
Paul
< Message edited by pwolf66 -- 4/3/2004 12:01:39 PM >
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RE: Paul's Journal - 4/7/2004 2:21:33 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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8 Apr 04
Slacked off all weekend and Mon. Went in Tuesday, did some rowing. Also got some advice on Deadlift techniques from the gym manager (who's an absolute BEAST!!!). well, I ended up doing a short deadlift workout  . So much for the no weights, eh?  Then tried a 15 minute ab class, um, ouch?
Today
Decided to do the class thing today. Oh look, it's 'Last Person Standing' led by Larry, the BEAST. Argh. Lasted about 20 minutes, staggered out, rested and prepared myself for the 15min ab class that he also runs. OK, that HURT!!! but I made it the whole class, may not have done EVERY rep but stayed with it the whole 15min, um, wow do I hurt.
Paul
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A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 4/10/2004 8:36:08 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Tomorrow's leg day, Tomorrow's leg day. Tomorrow's leg day. Tomorrow's leg day. Tomorrow's leg day. Tomorrow's leg day. Tomorrow's leg day. Tomorrow's leg day. Tomorrow's leg day. Tomorrow's leg day
Squats are fun, Squats are fun, Squats are fun, Squats are fun, Squats are fun, Squats are fun,
Squats are fun, Squats are fun, Squats are fun, Squats are fun, Squats are fun, Squats are fun,
I get to go heavier, I get to go heavier, I get to go heavier, I get to go heavier, I get to go heavier,
I get to go heavier, I get to go heavier, I get to go heavier, I get to go heavier, I get to go heavier,
Sorry, this whole week of no weights has been......well.......annoying
Tomorrow's program:
Warmups
Hammer Strength Uni-lateral Leg Press
180x12, 180x10, 270x7,360x4,450x2
Working sets
HS Leg Press: 500x6,500x6,500x6
Squat: 205x10,205x10,205x10 (Gonna work on my form here)
Stiff Leg Deadlift: 225x6,225x6, 225x6
Lying Leg Curl: 120x6,120x6,120x5
Seated Calf Raise: 90x12,90x12, 90x12
Weight's a little lighter than the last leg day but I want to make sure that my legs don't freak out.
Paul
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A friend helps you move, a true friend helps you move bodies.
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RE: Paul's Journal - 4/10/2004 8:41:33 PM
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jenng
Posts: 579
Joined: 2/20/2004
Status: offline
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Have fun tomorrow! I was looking forward to my first WO after the week off and had the worst DOMS imaginable all week! Hope it goes better for you.
(in reply to pwolf66)
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RE: Paul's Journal - 4/12/2004 11:24:16 AM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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12 Apr 04
I'm Baaaaaaaaaack!!!
MAX-OT Week 6
Chest
Warmups:
Flat Bench Press
115x12,115x10, 165x8,195x4,225x3
Worksets
Bench Press: 205x6,205x6,205x5 Changed up to a 4-1-1 tempo here, 4 secs down, 1 sec pause, 1 sec up. WOOOOOOWEEEEE do THESE get a pump going!!!
Incline DB Press: 70x6,70x6,70x6 2-1-1
Decline BB Press: 155x6,155x6, 155x6 2-1-1
Then for fun I took Larry's ab class
Ab Circuit
20 Boxer Twists
20 Crunches
20 Push Ups
20 Bicycles
20 Crunches with a twist
20 Wide push ups
20 Hip Raises
20 Plank Push ups (from elbows to push up posistion)
20 Boxer Twists
20 Planks
That circuit three times, mommy
Paul
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RE: Paul's Journal - 4/12/2004 11:26:12 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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Can I assume you have some seriously sore abs?
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RE: Paul's Journal - 4/12/2004 11:29:56 AM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
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Abs? What the heck are those? Oh you mean those poor mistreated schmucks who walked out an hour ago?
Actually they're not sore, just tired, my chest is SORE, those damned push ups were just MEAN!!! Larry was grinning like a madman as I dropped face first to the mat at about rep 14 or so. Chest and tris were like 'see ya, moron!!!'
Paul
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RE: Paul's Journal - 4/13/2004 5:47:21 AM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
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OMG I am SOOOOOO sore. I haven't been this sore since I started back in November. Yikes.
Paul
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RE: Paul's Journal - 4/13/2004 11:11:21 AM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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13 Apr 04
MAX-OT Week 6
Shoulder/Tri
Warm Ups
BB Seated Military Press (Smith)
20x12,20x10,50x8,80x4,110x2
Working Sets
BB Seated Military Press (Smith): 115x6,115x6,115x6
Seated DB Press: 50x6,55x6,55x6 (Went lighter to work into it but was ready to go)
DB Side Laterals: 20x8,25x8,25x8 (Dang, need 22.5 on these)
Lying Triceps Press: 61x6,71x6 (Switch to triceps bar for this, less stress on my elbow)
LaserX2 challenged me to a 60 second row, man was doing that a big mistake
Triceps Cable Pushdowns: 100x6,105x6,105x6 (Should have gone higher)
Seated DB 2H Overhead Press: 60x6,60x6
Pretty good workout, weight not that far off of the last workout. Intensity was pretty good.
Paul
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A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 4/13/2004 3:12:55 PM
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axgar
Posts: 186
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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quote:
ORIGINAL: pwolf66
3 Apr 04
On a side note: I know that MAX-OT recommends 8 weeks on and THEN a week off but I think that I am going to go 4 on 1 off 4 on 1 off 4 on. And this will be my off week, no weights but will be taking some aerobics classes to help my cardio fitness.
Paul
Hi Paul. I totally agree with your assessment. The only supplements I use are Creatine and multi-vitamins. By the 8th week I'm ready to crawl into bed for a week!
I will say one thing. . . after injuring myself, I didn't touch any weights for two weeks. My body felt much better, continued to show some improvements, and actually continued to burn fat at a decent rate! I'm still recovering so I can say don't go beyond 1-1/2 to 2 weeks off. Keep it up!!
(in reply to pwolf66)
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RE: Paul's Journal - 4/15/2004 6:20:56 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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15 April 04
For those in the US, Tax Day!!! grrrrrrr
MAX-OT
Week 6
Bent Over DB row (Head supported on a bench)
30x12,30x10,45x8,55x4,65x2
Working sets
Bent Over DB Row (Head supported)
65x6,65x6,65x6
Close Reverse Grip Pull Downs
210x6,210x6 (1 More plate to go!!!!)
Standard Dead Lifts
135x10,225x6,275x6,315x6,315x4
Then I tried 365, couldn't budge the damn thing, pissed me off, tried 4 times, no dice SERIOUS bummer
Barbell Shrugs
225x8,245x8,265x6 (was still pissed about the 365 failures so took it out here)
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 4/16/2004 8:32:58 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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Or paying Laser to do it.. that is one strong dude...
I'd be careful as well. After your back post, 415 lbs might be possible but if you can't get the technique down.. Give it time. Maybe just add 10 lbs a side.. slowly but surely you'll get up to the weight you want.
I've found that I can rep out 225 lbs no problem. But 3 plates.. man.. 6 reps is pushing it. Deadlifts are hard but awesome.
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RE: Paul's Journal - 4/16/2004 8:36:30 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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16 Apr 04
MAX-OT Week 6
Biceps
Warmups
EZ-Bar Curl: 37x12,37x10,47x8,67x4,87x2
Work Sets
EZ Bar Curl: 97x6,97x6,97x6 (Ummm ouch)
And then LaserX2 had the bright idea of going heavier, ugh
112x2
And THEN I had the bright idea to go even heavier
127x.33333333333  damn that's heavy
Standing DB Hammer: 35x6,35x6,35x6
Standing Cable Curl: x6,x6,x6 (Had to find a weight that was good, the problem with cable machines is that they are all different), then held 10 seconds at 90 degrees, then 10 seconds at 3 inches above 90 (Um, why????  )
Seated calf raises
135x12,135x12 (With 20 seconds of pulsing),135x12 (With 20 seconds of pulsing)
Side Bends on a hyperextension machine
20xBW,20xBW
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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