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.
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Thread: 2012 - Return To The Gym
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02-16-2012, 10:47 AM #1
2012 - Return To The Gym
Last edited by MagicPunt; 02-16-2012 at 11:41 AM.
Max-OT Style Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142350311
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02-16-2012, 11:38 AM #2
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02-18-2012, 02:57 PM #3
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.Max-OT Style Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142350311
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02-18-2012, 03:07 PM #4
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.Max-OT Style Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142350311
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02-18-2012, 03:18 PM #5
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.Max-OT Style Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142350311
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02-22-2012, 09:22 AM #6
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.Max-OT Style Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142350311
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02-22-2012, 05:07 PM #7
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.Last edited by MagicPunt; 02-23-2012 at 06:17 AM.
Max-OT Style Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142350311
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02-25-2012, 05:26 PM #8
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.Max-OT Style Training Journal:
http://forum.bodybuilding.com/showthread.php?t=142350311
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02-25-2012, 05:30 PM #9
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