in. great lifts brother!
good luck!
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Thread: Max-OT Training Log
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01-08-2013, 07:22 PM #31
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01-09-2013, 08:05 AM #32
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01-09-2013, 08:06 AM #33
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01-11-2013, 12:47 AM #34
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01-12-2013, 05:34 AM #35
Saturday: Shoulders, abs, forearms
Shoulder Press
1) 57,5kg x 6
2) 57,5kg x 4
3) 57,5kg x 4
Side Lateral Raises
1) 23kg x 5
2) 23kg x 4
Rear Lateral Raises
1) 24kg x 5
2) 24kg x 5
Cable Crunches
1) 45kg x 10
2) 45kg x 8
3) 45kg x 7
Weighted Leg Raises
1) 12kg dumbbell x 7
2) 12kg dumbbell x 6
Barbell Wrist Curls
1) 35kg x 8
2) 37kg x 7
3) 37kg x 6
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01-14-2013, 06:02 AM #36
Monday: Legs and calves
Squats
1) 142kg x 6
2) 142kg x 5
3) 142kg x 4
5) 142kg x 4
Stiff Leg Deadlifts
1) 107,5kg x 6
2) 107,5kg x 6
Standing Calf Machine
1) Stack + 25kg x 8
2) Stack + 25kg x 7
3) Stack + 25kg x 6
Seated Calves
1) 60kg x 7
2) 60kg x 7
I wasn't 100% focused on my workout...I have some tough family problems...
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01-17-2013, 01:48 PM #37
Thursday: Back and biceps
Deadlifts
1) 150kg x 5
2) 150kg x 4
3) 150kg x 4
Weighted Pull-ups
1) 21,25kg x 5
2) 21,25kg x 4
Barbell Rows
1) 95kg x 5
2) 95kg x 5
Barbell Curls
1) 55kg x 5
2) 55kg x 4
3) 55kg x 4
Standing Dumbbell Curls
1) 24kg x 5
2) 24kg x 3
Even though I have a lot on my mind recently I'm still consistent with my workouts...
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01-19-2013, 07:48 AM #38
Saturday: Shoulders, abs, forearms
Shoulder Press
1) 60kg x 5
2) 60kg x 4
3) 60kg x 3
Side Lateral Raises
1) 23kg x 5
2) 23kg x 5
Rear Lateral Raises
1) 24kg x 5
2) 24kg x 5
Cable Crunches
1) 45kg x 10
2) 45kg x 8
3) 45kg x 8
Weighted Leg Raises
1) 12kg dumbbell x 8
2) 12kg dumbbell x 8
Barbell Wrist Curls
1) 37kg x 8
2) 37kg x 6
3) 37kg x 5
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01-19-2013, 09:54 AM #39
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01-21-2013, 06:39 AM #40
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01-24-2013, 11:01 AM #41
Tuesday: Chest and triceps
Flat Bench Press
1) 95kg x 5
2) 95kg x 4
3) 95kg x 4
Incline Bench Press
1) 72,5kg x 5
2) 72,5kg x 3
Weighted Dips
1) 30kg x 4
2) 30kg x 4
Lying Triceps Extensions
1) 40kg x 6
2) 42,5kg x 4
3) 42,5kg x 3
Pushdowns
1) 42,5kg x 4
2) 40kg x 4
Today: Back and biceps
Deadlifts
1) 150kg x 5
2) 150kg x 4
3) 150kg x 4
Weighted Pull-ups
1) 22,5kg x 5
2) 22,5kg x 4
Barbell Rows
1) 90kg x 5
2) 90kg x 5
Barbell Curls
1) 55kg x 6
2) 55kg x 5
3) 55kg x 5
Standing Dumbbell Curls
1) 24kg x 4
2) 24kg x 4
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01-26-2013, 06:05 AM #42
Saturday: Shoulders, abs, forearms
Shoulder Press
1) 60kg x 5
2) 60kg x 3
Side Lateral Raises
1) 23kg x 6
2) 23kg x 5
Rear Lateral Raises
1) 24kg x 6
2) 24kg x 6
Cable Crunches
1) 45kg x 10
2) 45kg x 9
3) 45kg x 8
Weighted Leg Raises
1) 12kg dumbbell x 8
2) 12kg dumbbell x 7
Barbell Wrist Curls
1) 37kg x 8
2) 37kg x 7
3) 37kg x 6
I decided to take one week off from the gym because I feel like I'm burned out...
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