Front before:
[photo]18236[/photo]
Front after
[photo]18237[/photo]
Leg pic… Couldn’t find a before.
[photo]18267[/photo]
You’ve made some killer progress man. especially the definition on your back. Way to go. It’s a real motivator for me, except I’m starting on the light side of the spectrum. I still have some fat to lose but who doesn’t.
Sorry about all your piss poor luck in Raleigh, my grandparents live about 3 hours south of you and don’t experience any of that!
Keep on keepin’ on!
[quote]mpenix wrote:
You’ve made some killer progress man. especially the definition on your back. Way to go. It’s a real motivator for me, except I’m starting on the light side of the spectrum. I still have some fat to lose but who doesn’t.
Sorry about all your piss poor luck in Raleigh, my grandparents live about 3 hours south of you and don’t experience any of that!
Keep on keepin’ on![/quote]
Thanks for the kind words. I’m glad if my progress can be some motivation for people. Personally I could never workout for more than a month straight before i took 3-4 months off. Not untill i started my log did I put lifting infront of watching tv…playing computer games…and over sleeping on my todo list.
but anyways cant grow if you dont lift heavy shit so heres how todays lifting went.
Decline wide bench 120-5 170-5 220-4 250-3x6
Decline flys 40’s 12,10,10
Seated arnold press 50’s 8,7,5
ez bar curl 85-9,8 65-17
Pull over press 85lb-10,9 65-12
ALSO, yesterdays lifting failed:
Close grip chins bw+30- 8,5 bw-10,9
tried to do db rows but my lower back has been bugin me and started to tighten up and cause some pain so I called it a day.
Need/Want supplements badly but all my money is going to my car maintnence…=( no whey left, almost out of blended protein, almost out of creatine… I got some cinnamon pills and cheap fish oil left thats about it.
I’ll probobly be dreaming of chocolate Surge tonight.
HARDWORK=RESULTS
/end post
…inspiring
11/1
Deadlifts- warm up then 402-3x8(touch and go)
Walking lunges 140lbs 2x8(per leg)
Sissy squats 40-12,12 (10 sec rest) bw-15
Do they call them deadlifts because dead is how you feel after doing them???
the walking lunges after that damn near made my heart beat out of my chest.
the pump/burn in my quads from sissy squats were actually enough to make me fall to my ass while attempting to walk down the stairs shortly after my workout.
So I pussied out and didnt do any leg curls or calf work but I could care less because i fuckin ROCKED the deadlift.
11/2
192lb
10:05-11:15
Decline DB bench 50’s-6 100’s 6,7 80’s-10
Incline Db bench 80’s-5 50’s-15
Rack chins bw+25-12 bw-15,10
Dips bw+50 12,12,10
Bent over laterals 25’s 12,10,10
Ez bar curls 85lb 10,10,9
(ss)Incline db curls 25’s 10 20’s 10+4
(ss)Tricep Press down 100-17 110-13
My whole back top to bottom is fried from deadlifts yesterday… I love this feeling.
HARDWORK=RESULTS
11/4
a1. Bench 244 5,5,4 234-3
a2. Flat db flies 50’s 2x5 40’s 2x5
b1. Incline Bench 214-4 200-3x4
b2. Incline db flies 40’s 4x5
c1. Rack chins BW+65 3x5 bw-11
c2. 1 arm row 100lb 4x5
d1. Bent over bb row 170-5,5,5,4
d2. Seated cable row 160-12,12,10,10
gotta love high volume…next week going to up it to 5 sets per exercise if my body allows.
Bought cheap wal mart protein today but some is better than none. It does have added bcaa+creatine+taurine so thats a +
legs tommorow… fun
HARDWORK=RESULTS
11/5
1pm-1:50
A1)Squats 316 4x5
A2)Lunges 140 4x5
B1)Sumo deadlift 270-5 310 3x5
B2)leg curl 90 4x5
NO rest between a1/a2 and b1/b2 HOLY BALLS
squats + lunges combo had me laying on the floor after the fourth set… I can already tell my hamstrings are going to be VERY VERY sore for a while.
11/7
1:05-2:05
A1)bb curl 95-5,5,5,4
A)Dumbell curl 30’s 5,5,5,4
B1)Preacher curl 75-5,5,5,5
B2)Incline db curls 20’s-5,5,5,5
C1)Dips bw+70-5,5 bw+50-10,9
C2)Decline tricep extension 75-5,5,5,5
D1)Tricep kick backs 20’s 5,5,5,5
D2)Tricep press down 110- 5,5,5,5
CRAZY pump… day after my biceps are sore for the first time i can ever think of. Was going to deadlift today but my hams are still sore from leg day.
11/9
weight: 194
12:05-12:50
A1)Military press- 140-5,5,5,4 130-5
A2)Lateral raise’s 20’s 5,5,4 15’s-5
B1)Alt DB shoulder press- 50’s 4x5
B2)Front Raise 15’s 4x5
C1)Seated cable row to neck- 160-4x5
C2)Prone y raises 10’s 4x5
My shoulder pump actually became painful.
I am loving how this program is layed out though. It KICKS my ass.
After 5 days of soreness in my legs the pain has subsided.
11/11
192
A1)Bench press 244 5,5,4 234-4,4
A2)Db flys 40’s 5x5
B1)Incline bench press 200-4 190-5,2… DEAD
B2)Incline flys 40’s 5,5,5
C1)Rack chins bw+65 5,5,5,4,4
C2)1 arm row 100-5x5
D1)Bent row 170 5x5
D2)Seated cable row 170- 5x10
11/12
2:15-3:10
A1)Squats 320- 5x5
A2)Lunges 140-5 100-4x5(at correct slower tempo)
B1)Sumo deadlift 310-5 320-4x5
B2)Leg curl 92.5 5x5
EXHAUSTED!!!
I had to take longer rest periods due to the fact i was breathing so heavily. Hope soreness isnt as bad this week as it was last week.
11/14
195lb
5pm-5:55
A1)bb curl 95- 5,5,5,5,4
A2)db curl 30’s-5,5,5,5,4
B1)Preacher curl 80 5x5
B2)Incline db curl 20’s 5,5,5,5,4
C1)Dips bw+50-19,9,8,7
C2)Decline tricep ext 80 3x5 75-5
D1) Tricep Kick backs 20’s 4x5
D2)Cable press down 120-4x5
Good work out… huge pump.
11/16
194
11:35-12:30
A1)Military press 140 5,5,5,5,3
A2)Lateral raise 15’s 5x5
B1)Alt DB shoulder press 55’s 4,5,4 50’s-5,5
B2)Front riase 15’s 5,5,5*started to feel some pain so quit them
C1)Seated cable row to neck- 160-5 170-4x5
C2)Incline rear delt raise 10’s 5x5
Just put in my order that was long over due and still didn’t get everything i wanted (of course)
On the way:
2 Surge (chocolate) my favorite
1 Low carb MD (strawberry) havent tried this flavor yet
creatine
zma
Still wanna buy some:
Leucine+WPI+waxymaize+anabolic pump but this will have to wait.
I can’t believe the sick progress you have made. It’s absolutely incredible. Amazing numbers, and the before/after pics just scream dedication.
Glad to see someone else is enjoying the OVT program.
Great job… great job. I hope I can emulate some of your results.
[quote]Dissonance wrote:
I can’t believe the sick progress you have made. It’s absolutely incredible. Amazing numbers, and the before/after pics just scream dedication.
Glad to see someone else is enjoying the OVT program.
Great job… great job. I hope I can emulate some of your results.[/quote]
Thanks for such kind words. I’m glad to see there are ppl out there followin the log.
Yesterdays workout looked like this:
11/18
A1-Squats 334-5,5,5
A2-Lunges 110-5,5,5
B1)Sumo deadlift 330-5,5,5
B2)leg curl 92.5- 5,5,5
Cut this workout way short… was not feeling it at all. Not to mention it got cold recently and my garage is like 40 degrees.
Today is chest/back day and i think im going to have to switch all the benching to db’s since my girl isnt here to spot me.
pre workout meal for today- bowl of mini wheats and bowl of left over chicken fajita filling… not ideal but it’ll have to work.
Looking forward to pushing myself this workout and rewarding myself with 2 delicious scoops of Surge that just arrived at my door 15 mins ago.
11/19
2:15-3:30
Decline db press 110’s-3 100’s 4x5
Decline db flys 40’s 5x5
Incline bench press 190 3x5
Incline db flys 40’s 3x5
Flat bench 170-9
Rack chins bw+ 65 5,5,4,4 bw-10
1 arm row 100 4x5 40-10
Bent row 180-5 175-5,4 170-5
Seated cable row 170-10,10,10,10
Well thought I was ready to move up to 110 db’s but failed… another day. Time to relax and eat!