quest to improve compound lifts

5/01/07 legs
 
Squats
 
190*6 easy
190*6 easy
190*6 good
 
hack squats
 
3*6 simular weight to above
 
militery presses max out
 
70kg* 1 easy
72.5kg*1 easy
75kg*1 easy
77.5kg*1 easyyyyyyyyyyy
 
wow 6 weeks ago i was stuck at 75kg before i couldnt even get it above my neck yesterday i just powered it straight up. then i  found 77.5 kg easy as well i fink i coulda got 80kg, but i was tired!!!
 
ive been on the max-ot routine for about 6 weeks now, and ive increased my bench by roughly 15 pounds ive added about 20 pounds to squat. and about 10 pounds to militery press as im assuming i can do 80kg. also my shoulder presses have gone up alot i started at 45 kg times 6 now i can do 55 kg times 6 relativly easy EVERY ONE GET ON THE MAX OT LOL if im honest my diet has been ****. so the results could have been evn better

http://uk.youtube.com/user/franco18grant

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8/1/07 chest/ biceps
 
flat bench barbell bench press
 
warm up 45kg*12 *10 60kg*6  70kg*3 80kg*1
 
87.5 kg * 6
87.5 kg * 5
 
dumbell bench press
 
65kg*6 easy
65kg*6
65kg*6 easy
 
db chest fly (weight total both dbs)
 
50kg*7 easy
        *7
        *6
 
barbell curl
 
45kg*6
45kg*6
45kg*5
 
1 arm preacher curl   L      R
15kg                         4      4
15kg                         4      3
 
 

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back and shoulders   10/01/07
 
deadlift
 
135kg * 6
135kg * 6
135kg * 6
 
bb rows
 
70kg * 6
       *6
        *6
 
pull ups
 
on shed roof lol
 
bw * 4
bw * 4
on pull up bar * 7
 
shoulders
 
shoulder press
 
60kg*3  weight too high
55kg*5
55kg*5
 
db shoulder press
 
50kg*6
       *6
       *5
 
good.

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45kg arm curls at that many reps?
 
Damn bloody good!
if they were 5kg plates grant then you actually MPB 242lbs hehe!
You dont actually look that huge, which makes that lift pretty damn impressive!
 

lol ii have some new pics must it wont let me up load them dunno why

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here

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critique plz be nice LOL

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OK IT MITE WORK NOW LOL

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HOLY CRAP DUDE!
 
Your biceps are pretty bloody huge!
Look 16" to me, id say 16 1/2" possibly, and you seem to look like you have only 8-10% BF max, unless you carry a blob of it on your belly or somewhere, some people have ripped areas and fatty areas, my legs are fatty but my upper body isnt lol.
 
Cant make a major critique as its only the arm, but im a lover of arms and you definitely have very decent sized and defined arms.
 
Now i know how you put up 45kg that many times LOL.
 

Ah body shot, looking very big, im still stciking with my 8-10% BF% guess
 

lol im happy now. well i carry alot of fat around my hips like a women i guess. my legs are skinny as hell al post a pic tomoz there embarrasin lol

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legs tomoz im looking forward to it ive got all day, due to me skipping college again. to revise of course i bloody hate college its been making me depressed to the extent its been affecting my workouts however i think im in a state of growth at the moment lol
 
i think every1 should get on max ot lol
 
i started on these weights roughly 7 weeks ago
 
bench press 80kg*6     now 90kg *6 as of today in shed
deadlift 265lbs*6         now 300lbs *6 easy!
squats 150*6              now  190lbs*6 easy get 200 tomoz
militery press 72.5kg    77.5kg easy probly 80kg
barbell curl 37.5kg*6    now 45kg*6
 
im pleased because ive added loads of weight to lifts. especially bench press however before my operation i did 80kg*8 i think i could do it 10 times now.
ive been really pleased with max ot i havent really kept to a strict diet, and have only been getting 6.5 hours sleep due to not being able to sleep
 
anyway recently ive really been adding pounds onto each lift each week. so im setting some 12 week targets which i must hit before my best mate comes over to visit from austrailia. he moved out there 12 months ago, and when he left i promised id be massive when he visited lol so ive gota get pumpin.
 
aims   working reps
 
bench press   225*6
squat            225*6
deadlift         150kg*6
militery press  85kg*1
shoulder press 62.6 kg*6
 
im not to bothered about adding inches to biceps never had been my main goal is to become stronger i used to want massive arms etc but ive got a good girl friend all ready, and she likes my arms the way they are LOL
 

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13/1/07 legs
 
squats
 
90kg*6  easy
90kg*6 easy
90kg*6 hard
 
lunges
               l       r
50kg*      6       4
              5       3
 
militery press
 
80kg * 1 new pb         got a video of that will post soon
 
 
 

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14/1/07 triceps forarms
 
close grip bench
 
80kg*6 easy
80kg*6 easy
 
skull scrushers
 
42kg * 4
       *4
        *4
tricep extension
 
12.5kg   r       l
            3      5
            3      5
 
forearms
 
db wrist curls
 
20kg*6  6
        4   4
        4   4
 
traps
 
shrugs
 
100kg*6
        *5
        *6
 
good workout tris sore today trapss hurting too happy with the shrug weights, and very happy with the close grip bench

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15/1/07 chest/ biceps
 
bench press
 
warmup 45kg*12 *10 60kg*6 70kg*3 80kg*1
 
90kg*6 excellent cheat on lst rep
90kg*5 differcult cheat on lst rep
 
dumbell chest press
 
70kg*6   6 wow
70kg*6   6 wow
70kg*6   6 wow
 
chest fly (combined wieght both dbs)
 
55kg* 7
      *6
      * 5
 
biceps
 
bb curl
 
47.5kg * 5
          *4
           *4
 
db one arm preacher curl      l       r
15kg                                 5     4
                                        4     4
 
db press weights were awesume im shocked. bench weights good aswell, but im going to stick to them next week because i wana hit 90kg*6 *6 with no cheat on the last rep.
 
 

http://uk.youtube.com/user/franco18grant

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