Workout #22 (Legs)
Good workout today - I pulled 200 lbs, a huge PR for me.
Superset #1:
Front Squats: 5x120,5x125,5x130,5x135,5x130
Step Ups: 5x120,5x120,5x125,5x125,5x125
Superset #2:
Glute-Ham Raises: 5xBW,5xBW,5xBW,5xBW,5xBW
Lying Leg Curls: 5x125,5x125,5x125,5x120,5x120
Superset #3:
Deadlifts: 5x135,5x155,5x175,5x195,5x200
1 Leg Deadlifts (with DB in each hand): 5x30,5x30,5x30,5x30,5x30
Workout #23 (Biceps/Triceps)
Superset #1:
Pullups: 5xBW,5xBW+10,5xBW+10,5xBW+15,5xBW+15
Zottman Curls: 5x30,5x30,5x30,5x30,5x30
Superset #2:
Preacher Curls: 5x50,5x55,5x60,5x55,5x55
1 Arm Cable Curls: 5x22.5,5x22.5,5x22.5,5x22.5,5x22.5
Superset #3:
Overhead Rope Triceps Ext: 5x52.5,5x52.5,5x52.5,5x52.5,5x52.5
1 Arm Pushdown: 5x17.5,5x17.5,5x17.5,5x17.5,5x17.5
Superset #4:
Lying Triceps Ext: 5x50,5x50,5x50,5x50,5x50
Triceps Pushdown: 5x42.5,5x42.5,5x42.5,5x42.5,5x42.5
I am now beginning to think about what program I should contine with after I am done with the 8 week OVT program.
I was thinking about this: http://www.T-Nation.com/readArticle.do?id=534922
comments and advice would be greatly appreciated.
Workout #24 (Delts):
Superset #1:
Push Press: 5x95,5x105,5x110,5x110,5x105
1 Arm Lat Raise: 5x17.5,5x17.5,5x17.5,5x17.5,5x17.5
Superset #2:
Standing DB Press: 5x35,5x35,5x35,5x40,5x40
BB Front Raise: 5x30,5x30,5x30,5x30,5x30
Superset #3:
Cable Pulls to Neck: 5x42.5,5x42.5,5x57.5,5x47.5,5x47.5
Inc. Rear Delt Raise: 5x15,5x15,5x15,5x15,5x15
[quote]beginner1991 wrote:
I am now beginning to think about what program I should contine with after I am done with the 8 week OVT program.
I was thinking about this: http://www.T-Nation.com/readArticle.do?id=534922
comments and advice would be greatly appreciated.[/quote]
The Waterbury Method and the total-body training program referenced in the article (http://www.T-Nation.com/readArticle.do?id=508031&cr=bodybuilding)
are both solid programs.
gym was closed today - improvised an ab workout in my basement with some dumbbells
gym closed again for labor day … ugh. I’ll get my chest / back day in tomorrow
Today I just worked some interval cardio in - nothing special.
Workout #25 (Chest / Back)
Superset #1:
Low Incline DB Press: 5x60,5x60,5x60,5x65,5x60
Low Incline Flys: 5x40,5x40,5x40,5x40,5x40
Superset #2:
Chest Dips: 5xBW+25,5xBW+25,5xBW+30,5xBW+30,5xBW+30
Flat DB Flys: 5x45,5x45,5x45,5x45,5x45
Superset #3:
Pullover: 5x40,5x40,5x50,5x50,5x50
1-Arm Cable Row: 5x60,5x60,5x60,5x60,5x60
Superset #4:
Wide Grip Rows: 5x60,5x60,5x60,5x60,5x70
Seated Rows: 5x115,5x115,5x115,5x115,5x115
Workout #26 (Legs)
I tried squatting below paralell for the first time today or (ATG) as others would call it.
Superset #1:
Front Squats: 5x115,5x125,5x135,5x125,5x115
Step Ups: 5x135,5x135,5x135,5x135,5x135
Superset #2:
Glute Ham Raises: 5xBW,5xBW,5xBW,5xBW,5xBW
Lying Leg Curls: 5x130,5x130,5x130,5x130,5x130
Superset #3:
Deadlift: 5x135,5x205,5x205,5x205,5x185
1-Leg DL: 5x30,5x30,5x30,5x30,5x30
Workout #27 (Biceps/Triceps)
Superset #1:
Pullups: 5xBW,5xBW+10,5xBW+10,5xBW+10,5xBW
Zottman Curls: 5x35,5x35,5x35,5x35,5x35
Superset #2:
Preacher Curls: 5x55,5x60,5x60,5x60,5x60
1 Arm Cable Curls: 5x17.5,5x17.5,5x17.5,5x17.5,5x17.5
Superset #3:
Overhead Rope Ext: 5x57.5,5x57.5,5x57.5,5x57.5,5x52.5
1 Arm Pressdown: 5x22.5,5x22.5,5x22.5,5x22.5,5x22.5
Superset #4:
Lying Ext: 5x50,5x60,5x60,5x60,5x50
Pressdowns: 5x47.5,5x52.5,5x47.5,5x47.5,5x47.5
Workour #28 (Delts)
Superset #1:
Push Press: 5x95,5x105,5x115,5x120,5x115
1 Arm Lat Raise: 5x17.5,5x17.5,5x17.5,5x17.5,5x17.5
Superset #2:
Standing DB Press: 5x25,5x35,5x40,5x35,5x35
Front Raise: 5x30,5x30,5x30,5x40,5x40
Superset #3:
Cable Pulls to Neck: 5x47.5,5x52.5,5x52.5,5x52.5,5x47.5
Inc Rear Delt Raise: 5x17.5,5x17.5,5x17.5,5x17.5,5x17.5
Workout #29 (Chest/Back)
I used CT’s 1 1/2 benching teqnique today so the reps listed for benching are are all 1/2 up then down, then full up.
Superset #1:
Bench Press: 5x115,5x120,5x135,5x155,5x135
Flat DB Flies: 5x45,5x45,5x45,5x45,5x45
Superset #2:
Low Incline DB Press: 5x55,5x55,5x55,5x55,5x55
Low Incline DB Flies: 5x40,5x40,5x40,5x40,5x40
Superset #3:
Wide Grip Pullups (Palms out): 5xBW,5xBW,4xBW,3xBW,3xBW
Seated Rows: 5x115,5x115,5x115,5x115,5x115
Superset #4:
Pullovers: 5x50,5x50,5x50,5x50,5x50
1-Arm Cable Rows: 5x50,5x50,5x50,5x60,5x60
Quote of the day (coming from a conversatoin I overheard between to kids about my age, of course wearing their wife beaters):
“Ok so we should do back and biceps one day, then triceps and shoulders, and then legs and chest”
“But that only has us training the important muscles once each week, we should train chest abs and biceps twice and the rest once”
“Yeah, and we can drop back … theres no point in having a big back.”
I laughed. Alot.
Workout #30 (Legs)
FS Numbers are a little down … i assumer due to my begging to sqaut below parallel but it still is a bit discouraging…
Superset #1:
Front Squats (ATG): 5x115,5x115,5x100,5x100,5x105
Step Ups: 5x115,5x120,5x125,5x135,5x135
Superset #2:
GH Raises: 5xBW,5xBW,5xBW,5xBW,5xBW
Lying Leg Curls: 5x130,5x130,5x130,5x130,5x130
Superset #3:
Deadlifts: 5x155,5x185,5x210,5x215,5x215
1 Leg DB DL: 5x35,5x35,5x35,5x35,5x35
[Calves Work]
Damn Dude! You’ll soon have to change your screen name to “Expert1991”.
Great work so far. It sure is nice to have someone listen and apply knowledge in a consistent and intelligent manner.
You could be the T-Nation Newbie poster boy!
Keep it up and you’ll have some really impressive before & after pics for the “Rate My Physique” section.
Keep up the good work my friend, you’re making us all proud!
Thanks alot Kruiser I really appreciate the encouragment … it’s thanks to guys like you that I’m able to make progress like I am now.
I’m now in week 8 of the OVT and after this week I’m moving into CT’s HSS-100 Program.
Workout #31 (Biceps/Triceps)
PR for pullups today - felt good.
Superset #1:
Pull Ups (Palms in grip): 5xBW,5xBW+10,5xBW+20,5xBW+20,5xBW+10
Zottman Curls: 5x35,5x35,5x35,5x35,5x35
Superset #2:
Preacher Curls:
5x55,5x65,5x60,6x55,5x55
1 Arm Cable Curls: 5x22.5,5x22.5,5x22.5,5x17.5,5x17.5
Superset #3:
Overhead Rope Ext: 5x57.5,5x52.5,5x52.5,5x47.5,5x47.5
1 Arm Cable Push Down: 5x22.5,5x22.5,5x22.5,5x22.5,5x22.5
Superset #4:
Lying BB Ext: 5x50,5x50,5x50,5x60,5x60
Tricpes Push Down: 5x42.5,5x42.5,5x47.5,5x47.5,5x47.5
Workout #31 (Biceps/Triceps)
PR for pullups today - felt good.
Superset #1:
Pull Ups (Palms in grip): 5xBW,5xBW+10,5xBW+20,5xBW+20,5xBW+10
Zottman Curls: 5x35,5x35,5x35,5x35,5x35
Superset #2:
Preacher Curls:
5x55,5x65,5x60,6x55,5x55
1 Arm Cable Curls: 5x22.5,5x22.5,5x22.5,5x17.5,5x17.5
Superset #3:
Overhead Rope Ext: 5x57.5,5x52.5,5x52.5,5x47.5,5x47.5
1 Arm Cable Push Down: 5x22.5,5x22.5,5x22.5,5x22.5,5x22.5
Superset #4:
Lying BB Ext: 5x50,5x50,5x50,5x60,5x60
Tricpes Push Down: 5x42.5,5x42.5,5x47.5,5x47.5,5x47.5
Workout #32 (Delts)
Superset #1:
Push Press: 5x95,5x115,5x120,5x125,5x120
1 Arm Lat Raise: 5x17.5,5x17.5,5x17.5,5x17.5,5x17.5
Superset #2:
Standing DB Press: 5x35,5x35,5x35,5x40,5x40
Front Raise: 5x30,5x30,5x30,5x40,5x40
Superset #3:
Cable Pulls to Neck: 5x47.5,5x52.5,5x52.5,5x52.5,5x52.5
Inc Rear Delt Raise: 5x17.5,5x17.5,5x17.5,5x17.5,5x17.5
Workout #33 (Quads)
First workout of my new HSS-100 program. I had a huge pump in my quads today it was amazing, and I could barely walk after.
2a. Leg Ext: 10x200,10x190,10x190
2b. DB Lunges: 8x35,8x35,8x35
Bulgarian Squats (These killed me … in a good way): 10xBW,10xBW+10,10xBW
Leg Press (Legs low to work quads): 1x100