chubbarock and ossumday1 - Doin' work with the [OBF] [Archive]

chubbarock

03-10-2010, 05:04 PM

I am in a bit of a rush right now, and just want to get this log STARTED, so here is my 3 most recent workouts (I just copied and pasted from my workout log,) and I will update this geared more towards the OBF a little bit later on.

Thanks in advance to all of those who decide to follow!

Starting weight: 180lbs
Height: 6'1
Pics:
http://forum.bodybuilding.com/showpost.php?p=461531431&postcount=132

Due to the way last week went, I decided that I would do week 5 of max-ot over again. Also, due to OBF competition starting this week, I have altered some of my goals. My outlook toward my training regiment over the next few months, will be dedicated to perfecting my form, increasing my flexibility, and fixing all of the little speedbumps that hold me back. For the first few weeks, I probably won't see too many PRs, but I feel that if I want to keep getting stronger down the road, I need to make sure I don't derail that with what I am doing now. For me this means ALOT of concentration on stretching pre and post workout, and ALOT of concentration on perfect form.

Max-OT - Week 5, Day 1 - Back and Biceps
3/8/10

Warmup: foam roller/jumprope/pushups/pullups

BACK

Lat Pulldown -
195/1x5, 1x6

V-Bar Pulldown -
195/1x5
180/1x6

BB Row -
135/2x6

BICEPS

Alternating DB Curl-
45/1x6
50/1x4 - PR!

BB Curl -
80/2x6

Sauna - 8min: Honestly, I probably did handstand pushups, but I can't remember, and I forgot to write it down

Final Thoughts: Good day, kept the focus on stretching pre and post, and form.

Max-OT - Week 5, Day 2 - Legs
3/9/10

Warmup: foam roller/jumprope/pushups/pullups/BW squats

Squats -
135/1x5, 1x8
135ATG/1x6, 1x8
155ATG/1x6
225/1x8
Strictly working on form, finished with a heavy set just for fun, shy of parallel on the 225, but still happy.

SLDL -
205/2x6 - PR! :D
I may drop down to 195 or 200 next week, wasn't completely satisfied with form.

Lying Leg Curl -
200/1x4.5
Damn these are hard lol, cant get to 6 reps for the life of me.

Leg Press -
390/1x10
The freeweight LP at my gym was broken, so I had to use the machine. I moved LP to the end of my workout because of this, it was supposed to be after squats. Full ROM on these as well.

Donkey Calf Raise Machine -
490/1x6, 1x7 - PR
These feel awesome. I love the look I get after throwing 2 plates on top of the maxed out machine haha.

Leg Press Calf Extension -
390/1x10

12 min HIIT - Treadmill

Steamroom - 4min: The sauna stank because of this bish at my gym who I like to call 'Punta' - I have no idea why I call her this, but she just gets on my damn nerves, and one day I started calling her that in my head. She wears a full underarmour suit, and goes in the sauna and does like tae-bo type shyt. She always smells, and she takes up all of the floorspace in the sauna. I have never seen her workout with weights, machines, the pool, or any form of cardio equipment. Her sole purpose in life is to irritate the bejeesus out of me in the fukking sauna and waste space. Sorry for the rant lol.

Final Thoughts: Another great day, squats are getting better. HIIT felt good today, was aiming for 10min, and wound up doing 12min.

Max-OT - Week 5, Day 3 - Chest and Abs
3/10/10

Warmup: foam roller/jumprope/pushups/pullups

CHEST

Bench Press -
185/1x4, 1x5, 1x6
I had a spot which helped with my mental comfort, I didn't really need his help with the weight, good form on all of these reps.

Incline DB Press -
70/2x6
Could have pressed 80, but couldn't get em up. Next week ATLEAST 75's, cuz I got the weight no prob.

Dips -
BW/1x6
Done with emphasis on chest, and MAXIMUM stretch.

ABS

Cable Rope Crunch -
150/2x12

Weighted Incline Crunch -
45/2x10

2min cooldown - Treadmill

Sauna - 8min: handstand/incline closed fist/clapping pushups

Final Thoughts: Another awesome workout, it's going good this week :D.

ossumday1

03-10-2010, 05:24 PM

Workout starting March 22.

Monday:
Dips: BWx2
DB Bench: 4x8
BB Row: 3x6
Pullups: BWx3
Military Press: 3x8
CG BB Curls: 2x10

Tuesday:
Squat: 4x5
DB SLDLs: 3x10
Seated Calf Raises: 3x20
DB Lunges: 2x6
Hamstring Curls: 3x10

Thursday:
BB Row: 3x6
Chinups: 3x7
Lat Pulldown: 3x10
One Arm DB Row: 4x6
Side Lateral Raises: 3x10
CG BB Curls: 3x10
Rev EZ Curls: 2x8

Friday:
Incline DB Bench: 4x5
Flat DB Bench: 3x10
Low Cable Flies: 3x10
Dips: 3x10
Skull Crushers: 3x6
Pushdowns: 2x12

Schedule until then:
March 7-13: Same as current training and supplementation schedule
March 14-20: Spring break, no gym access. I will do some pullup, pushup routines but that's about it, and no supplements.
March 21-27: Start my OBF training schedule, and hopefully by this time will have my Labrada ABC stack so I can start doing WORK!

Like mentioned there, I'm getting a Labrada stack soon for a sponsored log.

LET'S DO THIS CHUBS!

ossumday1

03-10-2010, 05:25 PM

Beginning Stats-
Height: 6'
Weight: 174

Measurements (Flexed)-
Right Upper Arm: 14 7/8"
Left Upper Arm: 14 1/2"
Chest: 41"
Waist: 32 1/2"
Left Upper Leg: 22"
Right Upper Leg: 22 1/2"

Pictures Here:
http://forum.bodybuilding.com/showpost.php?p=459807181&postcount=49
Feel free to point out anything you notice that I should work on!

DanND33

03-10-2010, 05:25 PM

good luck on the OBF guys

ossumday1

03-10-2010, 08:44 PM

http://forum.bodybuilding.com/showthread.php?t=122978461

That's my mom's log so if you guys wouldn't mind stopping in and saying hey and maybe throwing some reps her way she'd appreciate it.

ossumday1

03-11-2010, 09:33 AM

March 11, 2010

DB Bench: 80x5, 90x5,4,2
Incline Flies: 30x10
Incline DB Bench: 50x10,7
Skull Crushers: 75x10,8,8,8
Low Cable Flies: 40x12,10,10
Dips: BWx10,15,10

Thoughts: I think it's safe to say I found my sweet spot for chest training. My numbers have been shooting up like crazy the last month or so.
This was also my first time doing incline flies and I didn't really like them at all, the motion felt unnatural and I didn't feel it in my chest at all.
Added a set of skull crushers from last week and got a mad pump. I do my skull crushers as kind of a cross between pullovers and skullcrushers, meaning I don't really keep my elbows stable. I feel it much better in my triceps this way and I've seen better results with it.

chubbarock

03-11-2010, 09:35 AM

Nice work with the DB's son!

ossumday1

03-11-2010, 09:38 AM

Thanks dude. My plan for next week is to get a one day pass to the local gym on Monday or Tuesday and hit up a BB Bench max test. I'll also do some other compounds and try to get a good full body workout in, then take the rest of the week off of weights completely. I feel like that will get me well rested up to go hard with my Labrada ABC stack the next week.

chubbarock

03-11-2010, 10:05 AM

chubbarock

03-12-2010, 02:33 PM

Awesome shoulder day yesterday, and a decent tri workout today despite the fact that my ipod died RIGHT when I got done warming up. Forgot my log at home in my gym bag, so I will post workouts tomorrow.

Also, got picked to do a log for Orange Oximega by CL, so hopefully that will show up sometime early next week :cool:

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ossumday1

03-12-2010, 07:26 PM

Dude I HATE when my MP3 dies...it's always at the beginning of the workout too, never at the end.

chubbarock

03-13-2010, 07:20 AM

Dude I HATE when my MP3 dies...it's always at the beginning of the workout too, never at the end.

ALWAYS at the beginning, the sad thing too is that I actually had my Itouch and my shuffle, and NEITHER wanted to work

chubbarock

03-13-2010, 10:38 AM

Sorry about the lack of updating the last couple of days, I have been going through some real tough shyt, and kindof struggling. I hope to fully update this tomorrow morning.

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ossumday1

03-13-2010, 12:09 PM

Sick song man, hope everything works out alright.

chubbarock

03-14-2010, 08:12 AM

Sick song man, hope everything works out alright.

right on brosef

chubbarock

03-14-2010, 09:37 AM

Max-OT - Week 5, Day 4 - Shoulders/Traps
3/11/10

Warmup: foam roller/jumprope/pushups/pullups

SHOULDERS

Military Press -
95/1x6
105/1x4

Seated DB Press -
65/1x5, 1x6

Side Lateral DB Raise -
32.5/2x6

SUPERSET WITH

Kai Greene's
10/2x6
I added the Kai Greene's and made it a superset just for fun, I needed something a little more fast paced

TRAPS

Deadlifts -
185/1x5, 1x6
Hands down the BEST deadlifts I have ever done, just felt solid all the way through.

BB Shrug -
185/2x6 - PR for SOLID reps

Sauna - 8min: Just a few pushups of different sorts, shoulders were feelin it by then

Final Thoughts: Not a whole lot of green, but very happy with the workout.

Max-OT - Week 5, Day 5 - Triceps/Forearms/Abs
3/12/10
Warmup: foam roller/jumprope/pushups/pullups

TRICEPS

Cable Pushdown -
160/1x5, 1x6

Lying Tricep Extension -
80/2x6

One Arm OH DB Extension -
25/1x6

FOREARMS

BB Wrist Curl -
40/1x10, 1x8
I did these the Max-OT prescribed way, which is with your forearms on a bench and wrists hanging off the edge, and it REALLY hurt my wrists with the heavy weight, so I just went light.

DB Wrist Curl -
30/1x10
These felt MUCH better

ABS

Weighted Leg Raise -
10/1x12, 1x9

Cable Rope Crunch -
150/2x10

Sauna - 8min: The Usuals

Final Thoughts: Meh, felt good about the tri workout, I am tired of OH DB extension though, and I think next week I will sub CGBP in somewhere. Forearms need serious work.

ossumday1

03-16-2010, 01:15 PM

March 16, 2010

BB Bench: 185x5, 205x3, 225x1,0, 185x5
Skull Crushers: 75x10,10,10,10
Dips: BWx10,10,10
Incline DB Bench: 60x7, 50x7,7
Low Cable Flies: 40x10, 50x10,10 40x10

Thoughts: Good chest/triceps workout. I'm pretty happy with where my bench was at. That number would probably shoot up pretty quick due to muscle memory if I were to focus on BB but I much prefer DB so I will be sticking with that for a while. Otherwise, solid workout!

chubbarock

03-18-2010, 08:02 AM

Ok, so I know I haven't posted in a few days, like I said, I have been dealing with some tough personal issues.

Also, I rolled my ankle somethin fierce playin basketball this weekend, and jammed my left ring finger as well. Damn man every year I get older I swear I get injured easier and easier...

Anyway, for as bad as my ankle looks (swollen/bruised) it actually is in great shape. I have full front to back mobility, its just the side to side where I can really feel it. So I can walk fine, and I was even using my jumprope yesterday. So my numbers this week are kind of light due to grip suffering from my finger being twice its normal size, and I skipped leg day to let the ankle rehab a little.

Max-OT - Week 6, Day 1 - Back and Biceps
3/15/10

Warmup: foam roller/pushups/pullups

BACK

Lat Pulldown -
195/1x4
180/1x4

V-Bar Pulldown -
165/2x6

BB Row -
135/2x6
By far the best feeling lift of the day, I kept the weight VERY comfortable, and just worked on the form

BICEPS

Alternate DB Curl -
50/1x5 - PR, +1 rep
40/1x6
If my finger didn't hurt so damn bad I would have hit 50/2x6

BB Curl -
60/2x6

Sauna - 6min: No extra work, just a constant movement

Final Thoughts: Welllll, despite being a freaking gimp, I actually got a decent workout in.

Max-OT - Week 6, Day 3 - Chest and Abs
3/17/10

Warmup: foam roller/jumprope/pushups/pullups

CHEST

Flat Bench -
165/1x5
175/2x6

Incline DB Press -
65/2x8
Couldn't get anything heavier up for some reason, I don't know why

Dips -
BW/1x6
I need to get a dip belt, bcuz I am getting to the point where these are too easy, even with maximum ROM

ABS

Cable Rope Crunch -
150/2x12

Final Thoughts: I was on a time frame, so I cut out my sauna work, and the incline crunches. Not a bad day though.

chubbarock

03-18-2010, 08:03 AM

Nice BB bench brotha, I prefer DB's as well

longhorns_p

03-18-2010, 06:44 PM

don't mind me, just here to fawk my competition up and give bad advice :p

GL man!

ossumday1

03-18-2010, 09:33 PM

don't mind me, just here to fawk my competition up and give bad advice :p

GL man!

Hey, get out of here with that crap ;)

smilee710

03-18-2010, 10:00 PM

lookin great man!!! i guess u dont want people knowing your stats but you're already pretty dang lean! go get it!

chubbarock

03-19-2010, 02:14 PM

don't mind me, just here to fawk my competition up and give bad advice :p

GL man!

LMFAO, I needed that :D thanks brotha, where is your new log?

lookin great man!!! i guess u dont want people knowing your stats but you're already pretty dang lean! go get it!

Thanks man, I honestly don't know what my stats are, or measurements, I am running kindof light on weight this last week due to the change in my diet, so right now im around 176.5-178lbs, but other than weight I don't monitor too much.

chubbarock

03-19-2010, 03:13 PM

Max-OT - Week 6, Day 4 - Shoulders and Traps
3/19/10

Warmup: foam roller/treadmill

SHOULDERS

Military Press -
125/1x4
125/1x2 - 115/1x2 - PRs! :D
2 sets total, 2nd set was 2 reps at 125, and 2 reps at 115
Found a nice groove for my MP today, hit good numbers

Seated DB Press -
60/2x6

Kai Greene Side Laterals-
15/2x8 - PR
These felt good today, but damn are they tough

TRAPS

Deadlift -
185/1x6
205/1x6 - PHUCK YEAH! :cool:
This is slowly becoming my favorite lift, Goin for 2 plates per side next week :D

BB Shrug -
205/1x5
185/1x5
Couldn't get my grip right on these, but the first set was money

Final Thoughts: Went to a buddy's gym today, its much smaller but fit my workout just fine. They had thicker bars, and I am convinced it helped me not feel my swollen finger as much. Also, their DB's felt heavier (wierd, I know) - I could barely get those 60's up.

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InclineDBPresss

03-20-2010, 06:24 AM

Yo, good workouts in here man keep at it

chubbarock

03-20-2010, 07:52 AM

Yo, good workouts in here man keep at it

Thanks brotha!

8footballQB

03-21-2010, 03:03 PM

Thanks brotha!
nice workouts man, you're pretty strong!! goodluck with the contest

nice music too

ossumday1

03-22-2010, 07:47 PM

March 22, 2010

DB Bench: 80x6,6,5
One Arm DB Row: 80x8, 85x8,8
Pullups: BWx10,5
Seated DB Shoulder Press: 40x10,10
Military Press: 115x5,3
Dips: BWx10,10
CG BB Curls: 70x8

Thoughts: Strength is a little down but that is to be expected after a week off. Had a pretty good pump but I think it will be easier to evaluate the pump product on my chest/triceps day or back/biceps day. Still too early to make any statements on the products but I was very happy with where my strength was. This was the first workout in a looong time that I didn't take Purple Wraath/Waximaize pre so I was nervous.

chubbarock

03-23-2010, 06:41 AM

nice workouts man, you're pretty strong!! goodluck with the contest

nice music too

Thanks again man :cool: - Not strong enough though ;)

chubbarock

03-23-2010, 06:42 AM

longhorns_p

03-23-2010, 07:14 AM

solid numbers gjdm :cool:

What are the Kai Greene side laterals?

ossumday1

03-23-2010, 07:39 AM

Was out of town over the weekend for spring break...I'm liking the Labrada stack so far but it's way too early to compare to anything else...Getting ready for my first leg workout with it though that will be a real test!

chubbarock

03-23-2010, 07:51 AM

solid numbers gjdm :cool:

What are the Kai Greene side laterals?

starts at 4:22, they are freaking tough

Where is your new log longhorns? I haven't seen it...

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Was out of town over the weekend for spring break...I'm liking the Labrada stack so far but it's way too early to compare to anything else...Getting ready for my first leg workout with it though that will be a real test!

Awesome, have a beastful workout :cool:

ossumday1

03-23-2010, 09:12 AM

March 23, 2010

Front Squat: 95x10, 135x5
Back Squat: 185x5, 225x3, 185x5,5,3
DB SLDLs: 110x10,10,10
Seated Calf Raises: 90x21, 135x15,12

Time for me to really get it in gear for this competition. After my deload, I feel fresh and I'm ready to tear the gym up for the next 14 weeks. Hardest part is going to be getting enough calories between school and work but I'll find a way to make it work.

chubbarock

03-23-2010, 09:20 AM

ossumday1

03-23-2010, 09:42 AM

Indeed...I don't like to stop parallel, I feel like it puts too much pressure on my knees so I go down as far as I can.

chubbarock

03-23-2010, 10:31 AM

Max-OT - Week 7, Day 1 - Traps and Back
3/22/10

Warmup: foam roller/jumprope/light stretching

TRAPS

Deadlift -
225/2x4, 1x6 - Awwww YEAH! :D PR'n
These felt awesome, gonna stick with this weight next week, concentrate on the form, felt like a beast to slam those 2pps though.

BB Shrug -
205/1x6

BACK

Seated Cable Row -
180/1x5, 1x6 - PR
If I have gone this heavy before, the form was sloppy. It was good this time around, so therefore, PR :).

V-Bar Pulldown -
195/1x5
180/1x6
195 might have been a PR, either way I am happy with it.

Pullups -
BW/1x8, 1x7, 1x5
3 sets to positive failure, wound up being 20 :cool:, these are done overhand neutral grip

Final Thoughts: Great workout! Just simply great! I wanted to deadlift, so I searched the Max-OT workout database until I found a workout this week that suited my likings. Very happy with this workout.

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ossumday1

03-23-2010, 07:34 PM

Dude pac owns this thread...tis how it should be

chubbarock

03-25-2010, 08:57 AM

Dude pac owns this thread...tis how it should be

Pac owns every thread :cool:

Max-OT - Week 7, Day 2 - Calves and Chest
3/23/10

Warmup: foam roller/jumprope/pushups/pullups

CALVES

Donkey Calf Raise Machine -
400/3x8
FULL STRETCH! Delayed reps as well, trying to get as much out of it as possible without stacking plates on top of the machine.

Seated Calf Raise -
150/1x6
105/1x8
My ankle is still swollen and these really were felt with the heavier weight.

CHEST

Incline Bench -
185/1x5, 1x6, 1x5

Flat Bench -
185/1x5, 1x6

Incline DB Press -
70/2x6
Finger is still swollen and killing me on the DB's, I easily could press 80's here, if not more.

Final Thoughts: Good workout, juiced about the Donk calf raises. ROM on chest needs to be increased a bit more, not happy with my bench reps. Also, after watching a vid in xKyle's thread, I am pretty sure I need to correct my form.

Max-OT - Week 7, Day 3 - Abs and Shoulders
3/24/10

Warmup: foam roller/jumprope/pushups/pullups

ABS

Cable Crunches -
150/1x12
170/1x8, 1x12 - PRs
Found my niche on these finally, felt REALLY good.

Incline Plate Crunch -
45/2x10

SHOULDERS

Seated DB Press -
65/1x4
60/2x6
Couldn't get any heavier DB's up, this is really becoming an annoying issue for me...

Kai Greene Side Laterals -
15/1x6
20/1x4 - PR

Rear Laterals -
32.5/1x6
35/1x6

Sauna - 4min: No extra work, just constant movement

Final Thoughts: Decent workout, really frustrated with my DB issues lately. Part of it is my phucked up finger, and the other part is my weak forearms and little hands.

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ossumday1

03-25-2010, 12:36 PM

March 25, 2010

BB Row: 135x8 155x5,5,5,5
NG Chinups (Deadhang): BWx8,7
DB Row: 85x8,8,8
EZ Bar Curls: 85x5,5,5
Rev EZ Curls: 55x7,7

Thoughts: Still struggling to increase bodyweight. Lifts are still improving at a decent rate it feels like.

chubbarock

03-25-2010, 12:47 PM

BB rows are looking STRONGGG :cool:

chubbarock

03-26-2010, 08:29 AM

Max-OT - Week 7, Day 4 - Biceps and Triceps
3/25/10

Warmup: foam roller/jumprope/pushups/pullups

BICEPS AND TRICEPS

Alternate DB Curl -
52.5/1x2, 50/1x4
50/1x6 - PR's
2 total sets, 1st set included 2 reps at 52.5 and 4 reps at 50

Cable Pushdowns -
160/1x4
160/1x6
This was a straight-bar, but it was a different style than I normally use, and it made things much more tough.

EZ-Bar Curls -
85/1x6
95/1x3 - PR
Realistically, I got 75% of the 4th rep with 95 completed, but I just couldn't get past the last bit of the sticking point to call it a full rep.

Lying Tricep Extension -
80/1x6
85/1x6 - PR, good form

Hammer Curls -
55/1x6 - PR

CGBP -
135/1x6 - PR

Final Thoughts: Good workout, I really do not enjoy working biceps though. I just feel like it is so hard for me to see improvement there. Anyway, solid day through and through.

chubbarock

03-26-2010, 11:14 AM

Supplementation:

I just thought I would update some of the changes in my supplementation, because I haven't made note of it since the beginning of my log.

Multi-V:
Orange TRIad by CL

Pre-workout:
Glycer GROW by CL
Green MAG by CL
Motivate by AI
(Motivate is only an occasional thing)

Intra-workout:
Purple InTrain by CL

Post-workout:
Golden Gains by CL

Well-being/Other:
Orange OxiMega - GREENS by CL
Orange OxiMega - FISH OIL by CL

Protein:
100% GS Whey (Double Rich Chocolate, and Banana Creme) by ON
100% GS Casein (Chocolate Supreme) by ON
UP 2.0 (Strawberry) by XF
Real Gains (Cookies&Creme) by Universal

ossumday1

03-26-2010, 11:56 AM

You tryna get them 30 UPCs man???

ossumday1

03-26-2010, 12:04 PM

March 26, 2010

Incline DB Bench: 70x6 75x4,5,3
BB Bench: 155x6,6,6
CG Bench: 135x6,8,8
Skull Crushers: 75x10 85x7,6,5
Low Cable Flies: 50x8 40x8

Thoughts: Awesome pump today. I am loving the new stack so far. Triceps are feeling fuller every week, and I had some great MMC on the incline DB bench, which I haven't done heavy in a few months.

chubbarock

03-26-2010, 12:11 PM

You tryna get them 30 UPCs man???

Haha I'm not really trying but I am sure it will happen sooner rather than later, I currently have:

6-7 bottles of BG (used, using and unused)
2 tubs of GM (used and using)
1 bottle of GB (used)
3 tubs of PiT (used, using and unused)
1 tub of WF (used)
4 tubs of GG (used and using)
1 kit of OM (using)
1 bottle of OT (using)
1 tub of Glycer (using)

edit - nice cgbp and skullcrushers bro!

ossumday1

03-26-2010, 12:13 PM

Haha I'm not really trying but I am sure it will happen sooner rather than later, I currently have:

6-7 bottles of BG (used, using and unused)
2 tubs of GM (used and using)
1 bottle of GB (used)
3 tubs of PiT (used, using and unused)
1 tub of WF (used)
4 tubs of GG (used and using)
1 kit of OM (using)
1 bottle of OT (using)
1 tub of Glycer (using)

That's crazy man I have 6 total I think

chubbarock

03-26-2010, 12:15 PM

That's crazy man I have 6 total I think

Well I got golden gains on sale, which is why I had 4, and PiT and BG are my staples, so those are pretty hard to kick. The rest was just experimenting :D

chubbarock

03-28-2010, 08:44 AM

Max-OT - Week 7, Day 5 - Forearms and Legs
3/27/10

Warmup: foam roller/jumprope/pushups/pullups/BW squats

FOREARMS

BB Wrist Curl -
60/2x8 - PR
I really dont enjoy these lol

Standing DB Wrist Curl -
40/1x6, 1x8 - PR
I like these much better

LEGS

Squats -
165/1x6
185/2x6
Felt pretty good, I was babying myself because I was scared of my ankle. I have decided that getting ATG with any heavier weight is really gonna take some concentration. I still feel nervous under that much weight. Wierd.

SLDL -
185/2x6 - PR for form
I know I have SLDL'd heavier weight, but these felt PERFECT, every rep was money, so I felt that it deserved some attention :D

BB Lunges -
100/2x6 - PR for reps and form
12 total lunges in each set, 6 per side - I love lunges btw, always have

Final Thoughts: Awesome day, felt great to work my legs, damn I missed that. I am sore as hell today tho, DOMS like a mofo. SLDL 2pps next time :D

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ossumday1

03-29-2010, 10:11 AM

March 29, 2010

Incline DB Bench: 70x5,5,5
DB Rows: 90x6,6,6
Military Press: 125x3,3,3

Thoughts: Short one today as I had an exam that cut into my workout time. Went lighter on DB Bench so I didn't fatigue shoulders too much before the military press. Still loving this stack, the energy is insane. FYI I've been taking the pills with Gatorade to get some extra carbs in preworkout and it's working awesome.

ossumday1

03-30-2010, 10:06 AM

March 30, 2010

Front Squat: 135x8,8
Back Squat: 225x5,5,5,5
DB SLDLs:120x10,10,10
Seated Calf Raises:135x15,15,15

Thoughts: Practiced some "breathing squats" on my last set to prepare for the Squats and Milk program that I want to try later this year. Held the calf raises at the top for a second or two and felt a good pump after three sets. Felt strong today, and back squats are back where they were before Spring Break!

chubbarock

03-30-2010, 01:50 PM

Max-OT - Week 8, Day 1 - Traps and Back
3/29/10

Warmup: foam roller/jumprope/pushups/pullups

TRAPS

Deadlift -
225/1x4, 1x6
245/1x4 - :D PR

BB Shrugs -
185/1x6
Did these with an underhand grip today, dont know why, but they felt much better than normal.

BACK

BB Row -
155/1x5, 1x6 - PR for form

Seated Cable Row -
195/1x4
180/1x6

V-Bar Pulldown -
180/2x5

Lots of additional jumprope and foam rolling after lifting.

Final Thoughts: Forgot my workout routine, so I went off of memory, forgot to do my 20 pullups, but still had a good workout. DEADLIFT!!!! :D

chubbarock

03-30-2010, 01:51 PM

Felt strong today, and back squats are back where they were before Spring Break!

Awesome work brothaman

ossumday1

03-30-2010, 08:01 PM

Awesome work brothaman

Nice work yourself...How do you like the foam rollers? I was thinking about adding it in but I wasn't sure if it was really worth it.

chubbarock

03-31-2010, 12:05 PM

Nice work yourself...How do you like the foam rollers? I was thinking about adding it in but I wasn't sure if it was really worth it.

Thanks man!

I love it for my back and anything involving my legs. It's a little hard to foamroll your chest or your arms, but still doable. However, I can't stretch out my legs or my back a better way than with a foam roller. Takes a few tries to figure it out, but once you get the hang of it, well worth it. I pretty much foam roll my back and legs for atleast 3-5min preworkout/prestretch EVERYDAY, even if I am not working on those areas.

chubbarock

03-31-2010, 01:35 PM

Max-OT - Week 8, Day 2 - Calves and Chest
3/30/10

Warmup: foam roller/jumprope/pushups/pullups

CALVES

Donkey Calf Machine -
400/2x8
400/1x10 - PR for reps

Leg Press Calf Extension -
360/1x8
450/1x8 - PR

CHEST

Incline Bench -
185/2x5, 1x6
These are getting more comfortable, should be moving up in weight soon

Flat Bench -
185/2x5
Better reps than last week

Incline DB Press -
75/1x6 - PR (I think)
70/1x6
Still feel like if I could get the DB's up I could press 80's, but I'm happy nonetheless

Final Thoughts: Good chest work, very satisfied with the workout. Also, went in the middle of the day which is a little out of my element. Only benefit to going later on is that there is more for me to look at, if you catch my drift :cool:

ossumday1

03-31-2010, 01:36 PM

Only benefit to going later on is that there is more for me to look at, if you catch my drift :cool:

Roger that...good workout sir!

chubbarock

03-31-2010, 01:37 PM

Roger that...good workout sir!

Thanks man haha

chubbarock

04-01-2010, 08:58 AM

Max-OT - Week 8, Day 3 - Abs and Shoulders
3/31/10

Warmup: foam roller/jumprope/pushups/pullups

ABS

Cable Crunches -
170/1x12
180/2x8 - PR

Plate Situp -
45/1x15, 1x12
Just a regular floor situp with a 45 plate held against chest, a bit tougher for me than incline crunches

SHOULDERS

Seated DB Press -
60/3x6
Gotta switch out this exercise, I am not making any increase in weight here. Probably back to MP, or Ahnnaaaaaaaaalds next week.

Side Laterals -
35/2x6

Rear Laterals -
35/2x6 - PR for form

Lots of jumprope again today

Final Thoughts: I need a new shoulder routine, not very happy with this one. Overall, a good workout, even though this hot bish from my work wound up being at the gym, and she was trying hard to distract me. Needless to say she succeeded lol.

ossumday1

04-01-2010, 12:40 PM

Standing military press?

ossumday1

04-02-2010, 06:34 AM

April 2, 2010

Incline DB Bench: 70x5,5,5
DB Row: 90x6,6,6
Military Press: 115x5 125x3,3
Skull Crushers: 75x7,7,7
EZ Curls: 75x8,8
Facepulls: 50x10 60x10 70x10 80x10
Straight Arm Pulldowns: 80x8,8

Thoughts: Crazy schedule yesterday didn't allow me to workout so I did another upper body routine today. Really couldn't get myself pumped up for it at all either, and just did the same weights as Monday. Something about full body routines just don't get me jacked up like specialized days do. Anyways, through in a couple extra exercises at the end that I've been reading about lately just to get a feel for poundage in the future.

chubbarock

04-02-2010, 10:54 AM

Max-OT - Week 8, Day 4 - Biceps and Triceps
4/1/10

Warmup: foam roller/jumprope/pushups/pullups

BICEPS/TRICEPS

DB Concentration Curl -
40/2x4 - PR like woah
Haven't done these in awhile and I was craving em, very happy with the results.

Cable Pushdowns -
170/2x4 -PR
The good straight bar is still missing, so they felt wierd, but PR.

BB Curls -
90/2x4
Meh, hurts my wrists, pretty sure I am done with this exercise for a couple weeks.

Lying Tricep Extension -
90/2x5 - PR :D
Had a spot so I went for 90, wound up not even needing the help.

Hammer Curls -
60/1x5 - PR
Not gonna lie, there was some minor body english, and I used my straps to help with the grip, but I'm still happy.

CGBP
135/1x6

Sauna - 6min: Pushups, pushups, pushups.

Final Thoughts: Saw some buddies of mine in the gym, so I was bull****ting and having a good time, maybe why so many PR's, could have also been the extra scoop of GlycerGrow today :D. Couldn't really feel my tri's through the whole workout, but I can feel em today haha. Vascularity of bi's was best its ever been, especially with the concentration curls.

Standing military press?

Yeah Standing MP, or I might try Push Presses or Arnolds, I am not really sure yet.

chubbarock

04-03-2010, 12:07 PM

Max-OT - Week 8, Day 5 - Legs and Forearms
4/2/10

Warmup: foam roller/jumprope/pushups/pullups

LEGS

Squats -
155/3x4 - PR for perfect form
These were done with a small stool, aprox 5-6in high, lower to the stool, pause, and than raise - very happy with these, I could actually feel like I was doing proper squats.

SLDL -
205/1x4
225/2x4 - PR's
Sticking with 205 or 215 next week, 225 was just a little too heavy for comfortable form - the 2nd set at 225 was more like SLRDL, didn't go all the way down.

BB Lunges -
135/1x4
115/1x6 - PR's
By far the best feeling lift of the day, I kept the weight VERY comfortable, and just worked on the form.

FOREARMS

BB Wrist Curl -
60/1x6

DB Wrist Curl -
50/1x8
55/1x8
60/1x8 - PR's
These felt goooooood.

Final Thoughts: Pretty good workout, form on SLDL's with heavier weight was a little sloppy, not going to go as heavy next time. I need a good forearm exercise, bb wrist curls hurt my wrists badly.

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chubbarock

04-07-2010, 02:43 PM

Updates for the last few days:

- Got a new laptop for my birthday, chyeah! :cool:

- Hit the gym yesterday for some fun work - Jumprope, Hang Cleans, V-Bar Pulldowns, Pushups, BB Row, Hammer Curls - I wasn't really doing a bunch of sets, kindof just showing my little brother around a decent back/bi workout, most of the lifts were just to show him form, so weight was very moderate. I did do a boatload of jumprope though, all different types.

- Weather was gorgeous for the first time in like 2 weeks today, so I went on a short run, total distance was probably a mile, maybe a mile and a half. It was pretty nice, my new shoes are freaking amazing.

- The spearmint flavor of OxiMega Greens is something I have been craving more and more.

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chubbarock

04-11-2010, 07:52 AM

My max-ot layout for the next 8 weeks:

This is my personal alteration of some former max-ot routines to fit my liking, any feedback is much appreciated, especially since its my first shot at designing my own max-ot style routine.

Weeks 1-4:

M - Shoulders/Forearms -
- Military BB Press - 3/4-6
- DB Press - 2/4-6 (This may be swapped out, because lately I feel like I am not gaining with this exercise, I will stick with it at first and see how things go over the first 2 weeks)
- Side Lateral Raises/Rear Lateral Raises - 2/4-6 (Whichever I feel like going for at the time, will most likely stick with Side Laterals)
- DB Wrist Curls - 2/6-8
- Reverse BB Wrist Curls - 2/6-8

T - Back/Traps -
- Seated Cable Rows (Straight Bar) - 2/4-6
- BB Rows - 2/4-6
- Lat Pulls - 2/4-6
- Pullups - 3 sets to positive failure
- BB Shrugs - 2/4-6
- Deadlifts - 1/4-6

W - Legs/Calves -
- Standing Calf Raise (Smith Machine) - 2/6-8
- Seated Calf Raise - 2/6-8
- Squats - 3/4-6
- Lunges - 2/4-6
- SLDL - 2/4-6
- Leg Press - 2/4-6
This may change, I may throw out the leg press, and do 3 sets of SLDL after squats, with lunges last. I also may swap one of the calf exercises for Donkey Calf Raise, because I have been enjoying that one lately.

Th - Chest/Abs -
- Cable Crunches - 2/8-12
- Weighted Leg Raise - 2/8-12
- Weighted Crunch - 2/8-12
- Inc DB Press - 3/4-6
- Flat DB Press - 2/4-6
- Decline BB - 2/4-6
Weighted Leg Raises may be thrown out depending on how they affect my back and hips, if so, I will be doing 3 sets of cable crunches and weighted crunches.

F - Biceps/Triceps -
- EZ-Bar Curl - 3/4-6
- Alternating DB Curl - 2/4-6
- DB Concentration Curl - 1/4-6 (Conc Curls are technically not a max-ot style exercise, but I enjoy them so I threw em in)
- Lying Tricep Extension - 3/4-6
- Cable Pushdown - 2/4-6
- CGBP - 1/4-6

Weeks 4-8:

M - Back/Traps -
- V-Bar Pulldowns - 2/4-6
- Seated Cable Rows - 2/4-6
- DB Rows - 2/4-6
- Deadlifts - 2/4-6
- DB Shrugs - 2/4-6

T - Shoulders/Triceps -
- Military BB Press - 3/4-6
- Side Laterals - 2/4-6
- Rear Laterals - 2/4-6
- Cable Pushdowns - 2/4-6
- Incline Tricep Extensions - 3/4-6

W - Legs/Calves -
- Leg Press Calf Extension - 3/6-8
- Seated Calf Raise - 2/6-8
- Squats - 3/4-6
- SLDL - 3/4-6
- BB Lunges (Optional) - 1/4-6

Th - Chest -
- Flat Bench - 3/4-6
- Inc DB Press - 2/4-6
- Dec DB Press - 1/4-6
- Weighted Dips - 1/6-8

F - Biceps/Forearms/Abs -
- Cable Crunches - 3/8-12
- Weighted Leg Raise - 2/8-12
- Inc Weighted Crunches - 1/8-12
- Cable Curls (Straight Bar) - 3/4-6
- Hammer Curls - 2/4-6
- DB Wrist Curls - 2/6-8
I may add in another bicep exercise after hammer curls, maybe ez-bar or alternating DB.

There is also a very good chance I will make changes along the way, but I am going to try and stick to the routine and see what it does for me, let me know what you guys think!

chubbarock

04-14-2010, 05:57 PM

Max-OT - Week 9, Day 1 - Shoulders and Forearms
4/12/10

Warmup: foam roller/jumprope/pushups/pullups/row machine

SHOULDERS

Standing Military Press -
115/2x4, 1x6 - PR for form
I am pretty sure I have done heavier before, however my form was spot on, not bad coming off a deload week.

Seated DB Press -
60/1x6, 1x8
As usual, I couldn't get the 65's up, so I decided to go with 8 reps the 2nd set. If I can't get the 65's up again next week, I will go for 8-10 reps with the 60's.

Side Lateral Raises -
37.5/1x5 - PR
35/1x6

FOREARMS

DB Wrist Curl -
60/1x8
55/1x8

Reverse BB Wrist Curl -
70/1x8
80/1x8

Sauna - 10min: Pushups, pushups, pushups! Felt good brah!

Final Thoughts: Took a pre-wo/NO supp today, first time in a few months, its unbelievable how much more I can put into a workout when I am on that liquid crack lol. Anyways, awesome workout, very happy with it from coming off a long deload week. Forearm work was amazing, gonna stick with this setup for a while for the forearms.

Max-OT - Week 9, Day 2 - Back and Traps
4/13/10

Warmup: foam roller/jumprope/pushups/pullups/row machine

BACK

Seated Cable Row (Straight Bar) -
180/1x4, 1x5

BB Row -
185/1x4
165/1x5
Technically these are PR's, but I am not happy with the form of the reps, so I refuse to call them that, lowering the weight next week.

Lat Pulldown -
180/2x6

Pullups -
BW/10,5,5
3 sets to positive failure, the 2nd set was more like 5.75 reps lol, I just couldn't get past that last sticking point.

TRAPS

BB Shrug -
185/1x6, 1x5

Deadlift -
185/1x6

Sauna - 6min: Pushups again :D

Final Thoughts: Well lets just say that I could definitely feel the difference without an NO booster today. Workout was still very decent, my body could definitely feel that first day back after the deload. Also, grip was no good today, probably because of the real forearm workout I had yesterday, but regardless, I know it affected my numbers.

longhorns_p

04-14-2010, 06:42 PM

Looking good in here :cool:

How do you like that Glycer Grow?

chubbarock

04-14-2010, 06:47 PM

Looking good in here :cool:

How do you like that Glycer Grow?

Thanks man :D

I love glycergrow! I paid around $30 for it, and I have been using it for 4 months every day that I workout, my tub doesnt even look dented! It doesnt give you a cracked/wired/energetic feeling, but it does give you the pumps for sure! Definitely worth having around, for when you wanna go stim-free especially.

chubbarock

04-15-2010, 09:07 AM

Max-OT - Week 9, Day 3 - Calves and Legs
4/14/10

Warmup: foam roller/jumprope/pushups/pullups/walk on treadmill

CALVES

Smith Machine Calf Raise -
295/2x8 - PR

Seated Calf Raise -
150/1x6, 1x7
I could really feel these in my ankle, so I just took it easy.

LEGS

Squats -
215/2x4
185/1x5
Won't call em PR's, bcuz none of these were parallel, still getting scared once I get low with that much weight. I am starting to think I am just f'd on squats, I cannot get them down at all, and I am fairly positive its all mental, I don't even know anymore.

Lunges -
135/1x6 - PR for reps
115/1x6
Realistically this is 12 lunges per set, 6 left, and 6 right. My lunges with my right foot forward are significantly stronger than with my left foot forward, wierd.

SLDL -
185/2x6

Leg Press -
270/2x6
Made sure to get max stretch on these, as far down as I could go, which is why I went with a lighter weight.

Sauna - 4min: just a few pushups today

Final Thoughts: Never satisfied with myself, never, especially on leg day. I am so tired of squating 185 and feeling like I am gonna fall on my ass or hurt my back if I try to go to parallel. Fffuuuuuuuu this leg shyt! :mad:

Song: Juice - Sincerely

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chubbarock

04-18-2010, 02:36 PM

Max-OT - Week 9, Day 5 - Biceps and Triceps
4/17/10

Warmup: foam roller/jumprope/pushups/pullups

BICEPS

EZ-Bar Curl -
95/1x4,1x5,1x4 - PR! :D
Goin for 6 reps next week.

Alternate DB Curl -
42.5/1x6
50/1x5
Slowed my negatives way down on these, realized I usually am moving a little too quick.

DB Concentration Curl -
40/1x4 (self-assisted)
35/1x4
I was only supposed to do 1 set, but I couldn't let it be an assisted set.

TRICEPS

Lying Tricep Extension -
95/1x4, 1x5 - PR
85/1x5
On the 1st set I had a spot, so they were clean reps, the 2nd set was all partial reps, didn't have the MMC today.

Cable Pushdown -
170/1x4, 1x5 - PR +1 Rep

CGBP -
135/1x6
Arms were shot at this point haha.

Final Thoughts: Solid day, MMC wasn't really there after the EZ-Bar curls, but somehow I made it happen. Juiced about curling that 95er though :D.

chubbarock

04-21-2010, 01:55 PM

Max-OT - Week 10, Day 1 - Shoulders and Forearms
4/19/10

Warmup: foam roller/jumprope/pushups/pullups/row machine

SHOULDERS

Standing Military Press -
115/1x5, 1x6
125/1x4 - PR
Slight push with lower body on the last 2 reps of 125.

Seated DB Press -
65/1x4
55/1x12
Next week will be this lift's last chance for some improvement, or it is getting swapped for something new.

Side Lateral Raises -
35/1x6
40/1x5 - PR

FOREARMS

DB Wrist Curl -
60/2x8

Reverse BB Wrist Curl -
90/2x8 - PR
Too easy, going up again in weight next week.

Final Thoughts: Seated DB press failure could have been due to the Mil Press, but I am still very unhappy with it overall, I haven't made a gain in over 4 weeks on that exercise, so it's got 1 last chance.

chubbarock

04-22-2010, 06:42 AM

Max-OT - Week 10, Day 2 - Back and Traps
4/21/10

Warmup: foam roller/jumprope/pushups/pullups

BACK

Seated Cable Row (Straight Bar) -
195/1x4, 1x5 - PR
I may have done this weight before, but if so, its been awhile, so PR lol.

BB Row -
155/1x6
165/1x6 - PR for reps/form
Much better form this week, starting to get the hang of these.

Lat Pulldown -
195/1x6
210/1x6 - PR
Too lazy to check back and see if I hit 210 before, but even if I did, the form wasn't proper. Today's form was money.

Pullups -
BW/8,7,6
3 sets to positive failure, down 1 rep from last week :(.

TRAPS

BB Shrug -
225/1x5, 1x4
Too heavy, but I was being stubborn, 205 next week for 4 controlled reps.

Deadlift -
205/1x6
Way too easy, definitely gotta bump weight next week to 225, if not more.

Final Thoughts: Very decent workout, haven't had a back day I was this comfortable with in a few weeks. Gym was packed, which unfortuntately took a little bit away from my workout, no sauna or cardio besides jumprope. I think my back has been looking awesome lately, I really need to get some pics up.

chubbarock

04-24-2010, 10:56 AM

Max-OT - Week 10, Day 3 - Calves and Legs
4/23/10

Warmup: foam roller/jumprope/pushups/pullups/stretching

CALVES

Smith Machine Calf Raise -
295/1x8
345/1x8 - PR
Juiced about the PR, but sadly this was the best lift of the day.

Seated Calf Raise -
160/1x6, 1x8
Still could really feel these in my ankle, still babying it.

LEGS

Squats -
Blah...I did squats, but nothing with more than 135, didn't really count sets or reps, just trying to work on form. Glutes and hips are REALLY weak, which is something I have noticed the more I try and improve my squats. I also did a bunch of ATG BW squats, I am still so uncomfortable in the hole.

Lunges -
65/1x4
55/1x4
DBs w/ straps, just wasn't feeling it. Kindof the theme of the day I guess...

SLDL -
225/2x4
Form was horrible, so I was done after this.

Final Thoughts: Horrible effin day :mad:! Can't wait for my WF to show up.

longhorns_p

04-24-2010, 11:25 AM

chubbarock

04-24-2010, 11:29 AM

You'll get those squats down man....post up a vid if possible and maybe we can get somebody to see if there's anything wrong with the form

Lookin' good though, keep up the hard work! WF is going to put you on another level :D

Thanks man appreciate it, the form is horrible haha, we don't need a vid to let you know that ;)

I can't wait for WF, I have been in need of an NO booster for a few weeks now..

Any sign of those golf balls yet?

chubbarock

04-25-2010, 10:25 AM

Max-OT - Week 10, Day 4 - Chest and Abs
4/24/10

Warmup: foam roller/jumprope/pushups/pullups

ABS

Cable Crunch -
190/1x8 - PR
180/1x10
190 was heavy as hell.

Incline Weighted Crunch -
60/1x8,1x12 - PR
60lb DB held to chest. Heavyyyy, these were more like a full situp, feels good brah.

CHEST

Incline DB -
90/1x5
75/1x8
70/1x6
Had a spot, so I don't wanna call it a PR, bcuz I used the spot the whole time.

Flat DB -
65/1x6,1x8

Decline BB -
145/2x6

BICEPS/TRICEPS

EZ-Bar Pressdown -
120/3x10
-superset with-
EZ-Bar Cable Curl -
100/1x10
80/2x10
I just threw this in at the end bcuz I didn't get to my bi/tri workout this week. For teh sick pumpz.

Final Thoughts: Not a bad workout at all considering I just haven't been in gym mode the last few days. I actually was more dissapointed until I read back over my workout this morning.

chubbarock

04-30-2010, 03:27 PM

Max-OT - Week 11, Day 3 - Calves and Legs
4/29/10

Warmup: foam roller/jumprope/stretchhhh

CALVES

Smith Machine Calf Raise -
405/1x6, 1x8 - PR :D
Feel me?!?

Seated Calf Raise -
170/2x6

LEGS

Squats -
135/2x8,1x10
I am just gonna keep squatting with comfortable weight until I am ready to move up, no point in beating myself up over this anymore. Last set had some partial reps. Still satisfied with the squats overall.

Lunges -
115/1x6
125/1x6

SLDL -
205/1x6
225/1x4 - FORM
I know I have listed SLDL at 225 in my log before, but these felt PROPER, form was goooood, so new PR :D.

Leg Press -
540/2x6
Legs hurttttt haha.

Hack Squat -
90/1x10
140/1x10
Need to nail this squat form, gonna dedicate myself to getting my legs stronger.

Hip Adductor Machine -
150/2x25

Hip Abductor Machine -
150/2x25

Final Thoughts: God damn I forgot how much I love Whtie Flood. Even when I felt like I had nothing left, I found something to push me and keep going. Feels good brah, first leg workout I have had in about 3 weeks that I am not pissed at.

chubbarock

05-11-2010, 07:37 PM

Max-OT - Week 13, Day 1 - Traps and Back
5/10/10

Warmup: foam roller/jumprope/pushups/pullups

TRAPS

BB Shrug -
225/2x6 - PR
Legit shrugs at 225, feels good.

Deadlift -
225/1x6
245/1x6 - PR
Yessir :cool: good form and everything, going up again next week.

BACK

V-Bar Pulldowns -
180/1x6
195/1x6 - PR

Seated Cable Rows (Straight Bar) -
195/1x4
165/1x8
Heavy, heavy, heavy, dunno why it was so heavy.

DB Rows
80/1x6
85/1x6
Might be a PR, too lazy to check lol, but going up next week, these felt good, haven't done em in a while.

Stairmaster - 11min - HIIT
1m high intensity/1min rest intervals.

Sauna - 10min:
-20s plank
-6 handstand pushups
-15 crunches
-5 clapping pushups
-10 pushups
-15s plank
-20 leg-ups(still not sure what these really are lol)
-10 crunches
Done exactly as listed, with as little rest as I can stand. All crunches were done with knees elevated.

Final Thoughts: Legit workout, juiced about the Deads. Had some dude working in with me, and I asked him to watch my form, he said it was solid, so I can't wait to add some more weight next week. Oh also, must have dropped 1 of my straps at the gym, and some douche kept it, so since I only had 1 strap, I havent been using straps for the last 3-4 workouts. 245 deads, raw grip, no chalk, no belt. Thats also why the seated rows were so heavy, I just realized that.

Max-OT - Week 13, Day 2 - Shoulders and Triceps
5/11/10

Warmup: foam roller/jumprope/pushups/pullups/row machine

SHOULDERS

Standing Military Press -
125/1x5, 1x6
130/1x3, +2 partials (5 total) - PRs
6 reps on 125 is a PR as well. Used a slight push press today, really helped my back and the initial press.

Side Lateral Raises -
40/1x6
42.5/1x6 - PR

Rear Lateral Raises -
40/1x6
42/1x6
Definitely taking this up next week, too easy.

TRICEPS

Cable Pushdowns -
170/1x6
180/1x6 - PR

Incline Tricep Extension -
95/1x8
100/2x8 - PR
Had a spot for these, it was niiiiice.

CGBP -
135/1x6
Just felt like doing em.

2000m HIIT Rowing - 1min high intensity, 45sec low intensity, and repeat - for a time of 10:12
I listed this last week as 2000m at 6:56, but it was actually 1000m, bcuz this week I was giving it all I had and the last 1:30s was as hard as I could go.

Sauna - 8min:
-15s plank
-3 handstand pushups
-5 clapping pushups
-15 crunches
-10 incline pushups
-15s plank
Done exactly as listed, with as little rest as I can stand.

Final Thoughts: Killed it, and now I'm hurtinnnn lol.

soooooooooooooooore, fuuuuuuuuuuuuuuuuuuuuuu.