2012 - Return To The Gym

[MagicPunt]

2012 is here and I want to begin journaling my performance in the gym. I am an ectomorph, at 5'9 144lb. I have peaked at 160lbs ~10bf a couple of times over the past few years, usually end up falling off from consitant lifting, but always keep the diet clean. I took 6 months off to train in Brazilian Jiu Jitsu in 2010 (never played sports in a competitive enviornment). It was great, I loved the challenge. Also took up Bikram (Hot) yoga for a few months. Brutal, but very rewarding. I will be using Max-OT, a program I saw my best gains on.

I have short-term goals leading up to a planned vacation on April 6. Strength and nutrition goals.

Nutrition:
No alcohol. I always eat pretty clean, I will be using Whey protein after a long time without. Started fish oil as well.

Current 7 week Goal
Squat 185 x 6 ----- 225 x 6
DB Military 45's x 6 ----- 55s x 6
Deadlift 185 x 6 ----- 225 x 6
Bench Press 155 x 6 ----- 185 x 6


Current Max-OT Workout:

Monday: Legs
3x Squat
3x Leg Press
3x Leg Curl
3x Calf Raise

Tuesday: Shoulders/Traps
3x DB Military
2x Push Press
3x DB Laterals
3x BB Shrug

Wednesday: Core
2x Cable Crunch
2x Lying Leg Raise
2x Decline Crunch
3x Jump Rope (300 skips)
15minutes Bike

Thursday: Back/Bis
3x Deadlift
* Pullups (as many sets it takes for 25)
2x Machine Row
2x BB Curl
2x DB Curl

Friday: Chest/Tris
3x Incline DB Press
2x Flat BB Press
2x Dips
3x Skullcrushers
2x Cable Pushdown


I will update my lifts every night for the next 50 days.

[ximun20]

I just hit 225x5 on squats after being around 185 for a while, so perfectly achievable. I'll be following your progress.

[MagicPunt]

2-16 Back/Bis

Deadlift 185 x 5, 5, 5
Pullups x 9, 6, 6, 4
Machine Row 140 x 6, 150 x 5
DB Curl 25s x 6, 5
BB Curl 50 x 5, 55 x 5

I dropped weight on my deadlifts a couple of weeks ago after I received some feedback that my form wasn't tight. Really feel my core (lower back and abs) working since I've concentrated on arching my back.

Rotated out pulldowns for pullups, which I feel have been more effective for me.

Biceps have always been my weakest muscle group. I am working towards using 90% strict form instead of the 100% I've been using.

Workout was good, really good.

[MagicPunt]

2-17 Chest/Tris

BB Bench 155 x 4, 4
DB Incline 65s x 5, 5, 4
Chest Dips +45 x 6, +55 x 5
Cable Pushdown 55 x 5, 6
Skullcrushers bar+25 x 4, bar +20 x 6

I reread max-ot philosophy and realized forced reps are not beneficial towards the rest of my workout. The 4 reps on bench were strong, would have been a forced 5 if I wanted it.

DB inclines were really strong, felt great.
Chest dips are okay, I feel like I have the circular motion down. Not sure how much the ez-bar for skullcrushers weighs, 15-25. I lock my elbows so the bar hits right behind my head and back up.

Strong workout.

[MagicPunt]

2/18 Core

Cable Crunch 45 x 12, 12
Lying Leg Raise x 14, 14
Decline Crunch +10 x 15, +12 x 9
Jump Rope x 160, 200
Treadmill 5 minute warmup/sprint

Abs went well, arched back during cable crunch and it hit my abs like never before. I had to get used to a jump rope a little longer than the one I normally use, slower and more difficult. Had a time crunch, went with a progressive sprint on the treadmill over the bike.

Enjoy the long weekend.

[MagicPunt]

2/21: Legs

Squat 185 x 5, 5, 5
Leg Press 360 x 6, 6, 5
Leg Curl 110 x 6, 5, 5
Calf Raise (Horizontal Seated Machine) 250 x 8, 8, 7

Okay workout. Light on sleep likely affected it. Getting bored with Calf Raises on a seated machine. Will start using the leg press.

[MagicPunt]

Tuesday: Shoulders/Traps
DB Military 45s x 5, 6, 5
Push Press 85 x 5, 4
DB Laterals 20s x 6, 6, 5
DB Shrug 60s x 6, 6 ... 65s x 5

Strong on DB laterals, getting stronger on presses. Good workout.

[MagicPunt]

2-24 Back/Bis

Deadlift 185 x 6, 6 --- 190 x 6
Pullups x 10, 7, 5, 3
Machine Row 150 x 5, 5
BB Curl 65 x 4, 4
DB Curl 25s x 6, 4

Deadlifts and Pullups were strong, made progress. Body was kind of shot after that, but hung in there.

[MagicPunt]

2-25 Chest/Tris

DB Incline 65s x 5, 5, 5
BB Bench 155 x 5, 4
Chest Dips +55 x 6, 6
Skullcrushers bar+20 x 6, 5
Cable Pushdown 55 x 4, 52.5 x 4

Very strong workout, felt great.