My Workout Log

[MaxOTNathan]

Hey I'm Nathan and I've been working out consistently for the past 2-3 months. I am currently in the middle of rugby season and coming off of a minor injury, a subluxated rib from 2-3 weeks ago and a dislocated shoulder from a little over a week ago. I am lowering my starting lifts by 25-35% as I was experiencing pain in attempting my regular lifts. Trying out babylover's ss while i recover.
PR's before my injury: Squat: 210x5 (Low due to consistent right knee injuries)
Bench: 165x5
Deadlift: 275x5
OHP: 110x5
BB rows: 145x5
My overall goals regarding weightlifting are to be strong while looking good. I don't want to be over 205 pounds because I plan on pursuing a career as a firefighter.
By the end of 2013 I'd like to be able to: Bench: 250x5, Squat: 350x5, Deadlift: 450x5, OHP: 175x5, BB Rows: 250x5.

[MaxOTNathan]

Wednesday, December 19:
Front Squat: 95x5 3 Sets
OHP: 75x5 3 Sets
Deadlifts: 185x5 1 Set
15 Reps of Dips. (Triceps very sore from skull crushers, dips, and tricep extensions on Monday).
Less Pain today in my chest and back. Left shoulder felt strange and tingly during OHP, but no sharp pain so that is a good sign. Frustrating moving down, but will move up fairly quickly over the next few weeks.

[MaxOTNathan]

Late morning workout today. Busy today, hamstrings sore from karate last night. Felt pretty tired.
Squat: 140x5 2 sets... wasn't feeling it. Hamstrings were killing me.
Bench: 105x5 3 sets...very easy. Went down super slow and in control and exploded up in control. Feeling confident in my form.
Chin ups: 20 reps, 4 Sets BW...not my strongsuit... Working on going up and lowering in control.
BB Rows: 110x5 3 sets SUPER STRICT form. Back is bothering me even less today.
Barbell Curls: 75x8 3 Sets. Actually kind of difficult after the chin ups.

Overall a pretty decent workout today. Not bad coming off of a potentially lingering injury. Lesson learned from this is that minor injuries suck ass.

[MaxOTNathan]

Skullcrushers: 75x8 3 Sets
Dips: 17 Dips, 2 Sets
OHP: 80x5 3 Sets
Front Squats: 100x5 3 Sets
Deadlifts: 225x5 1 Set

[bogui94]

in to see which one of the twins is stronger

[MaxOTNathan]

This is really gay. I've put on about 20-30 pounds since the middle of August and I am now starting to get stretch marks on my biceps. I can also see them starting on my shoulders. Should I stop doing bicep workouts for a bit or add something to my diet?

[MaxOTNathan]

Squat: 145x5 3 Sets...Hamstrings felt so weak when i was trying to explode on first set. Was doing ass to grass.
Bench:125x5 3 Sets...Upped the weight a bit more because I wasn't getting sore at all.
Chin Ups: 10 Reps, BW, too tired to do 20. Did these at the end of my workout.
BB Rows: 115x8 3 Sets Strict Form.
Barbell Curls: 80x8 3 Sets... Last set was pretty hard. Thinking about cutting these out cause I have bad stretch marks on my biceps now

[MaxOTNathan]

Front Squats: 105x5 3 Sets
Deadlifts: 225x10 1 Set (Not all one set really, was making adjustments to my form under the critique of my brother. Realizing I am too tall and inflexible for Sumo Deads. Changing to Conventional.
OHP: 85x5 3 Sets
Skullcrushers: 80x8 3 Sets
Dips: 25 Dips 3 Sets

[MaxOTNathan]

Squat: 150x5 3 Sets
Chin Ups: 23 Reps 4 Sets
Bench: 130x5 3 Sets
BB Rows: 115x5 3 Sets... Back was grid-locking badly
Barbell Curls: 85x8 3 Sets... Did these after chin ups today and they felt good. Felt like I was at a good weight.

[MaxOTNathan]

Front Squats: 110x5 3 Sets
Conventional Deadlifts: 230x5 1 Set
OHP: 90x5 3 Sets
Skullcrushers: 85x8 2 Sets, 85x7 3rd Set, failed on 8... Pretty difficult. 2 days of rest is pushing it for this exercise.
Dips: 24 Dips 3 Sets.

[MaxOTNathan]

Not able to work out yesterday or today. Probably need the rest anyways. Going on 4-5 hours of sleep both nights trying to do 3 weeks of school in 2-3 days.

[MaxOTNathan]

Terrible workout. Everything felt off. My back was locking up and causing pain on bench and barbell rows. Didn't do Barbell Curls because I don't want my stretch marks to get bigger. Still stuck with the chin ups.

Squat: 155x5 3 Sets
Chin Ups: 20 Reps 3 Sets
Bench: 135x5 3 Sets
BB Rows: 85x8 3 Sets... Going for range of motion. Was hurting so I went down.

[MaxOTNathan]

Front Squats: 110x5 3 Sets
Lying Tricep Extensions: 90x8 3 Sets...CORRECTION- I have been doing these all along, not skullcrushers. I just didn't know what the correct terminology was for the exercise and didn't want anyone to think I was doing pu$$y weight on cables.
OHP: 95x5 3 Sets
Conventional Deadlifts: 235x5 1 Set
Dips: 20 Reps 2 Sets - Gotta stop doing these at the end of my workouts. I'm shaking after the first few reps on these and feel like my arms are dead the entire time.
My back is tight from yesterday. Lotta pre-workout stretching and having my fatass brother walk on my back.

[MaxOTNathan]

Going to be changing up my routine. I don't want to but I have to. I have rugby practices monday and wednesdays and if I workout back on those days or on tuesdays then My back starts locking up and it becomes hard to breathe due to my subluxated rib. Very annoying, but hopefully this goes away soon. I will most likely be doing nothing monday or wednesday so that I can practice as hard as I can for rugby. I will be doing cardio on Tuesdays. Thursday and Friday I will do the Baby SS, albeit one time a week... Saturday being a rest day and Sunday likely being another cardio day.

[MaxOTNathan]

Bench Press: 140x5 3 Sets
Squat: 160x5 3 Sets
Chin Ups: 25 Reps 3 Sets
BB Rows: 90x8 3 Sets
Across The Body Hammer Curls: 25x5 3 Sets (Dumbbells) ... Trying to hit the brachialis to widen my arms.

[MaxOTNathan]

Haven't worked out or kept up my log in almost a week, which makes me feel terrible. Been having issues with back, neck pain and have also been sick with a fever. Getting back into it today.

[MaxOTNathan]

Was too tired to post yesterday's workout after I was done. Was lifting from 9-10pm because I was gone all day. Here it is:
Front Squats: 115x5 3 Sets
Lying Tricep Extensions: 95x7 1 Set
Skullcrushers: 75x8 2 Sets
OHP: 100x5 3 Sets
Dips: 25 Dips 2 Sets
Conventional Deadlifts: Warm-Up: 135x5, 225x5... Was curious to see what I could do... Went for 315x2 and then added on 20 lbs more for a max of 335x4. Pretty happy with that since I am just getting used to this technique. Right hamstring felt like it was going to pop.

[MaxOTNathan]

Squats: 165x5 3 Sets
Flat-Bench: 145x5 3 Sets
Incline-Bench: 115x5 3 Sets
BB Rows: 95x8- Back feels so weak... Very frustrated with the back pain and everything. Hopefully it will go away after a few more weeks.
Chin Ups: BWx20 3 Sets
Across The Body Hammer Curls: 30x8 3 Sets... Felt like my Biceps and forearms were going to pop. Just measured my arms pumped and I'm about 15 inches.

[MaxOTNathan]

Not working out today. My body needs a real rest day. My "rest day" yesterday included moving an old woman from one house to another along with all of her belongings. Will get back on it tomorrow.

[MaxOTNathan]

Front Squats: 120x5 3 Sets
Lying Tricep Extensions: 100x7 - Failed on 8. 1 Set
Skullcrushers: 80x6 2 Sets
OHP: 105x5 3 Sets
Didn't do dips or deadlifts. Was in a hurry because I had to go to karate so I barely squeezed this workout in.

[DerekEt]

hah why did you do the skullcrushers before OHP??

[MaxOTNathan]

I really don't know...I've always done it that way. Should probably do compounds before isolation though...

[MaxOTNathan]

Squats: 170x5 3 Sets
Flat-Bench: 150x5 3 Sets
Incline-Bench: 120x5 3 Sets
BB Rows: 100x10- Felt better today, but I must have slept funny because it has been hurting all day.
Chin Ups: BWx20 2 Sets
Hammer Curls: 40x8 2 Sets... Really hating the stretch marks. I'm the whitest I've ever been and when I tan I look black so hopefully when I do it will make the stretch marks disappear or at least become less noticeable.

[MaxOTNathan]

Going to stick with this program for about another week. Then I will be switching to a max OT styled routine and incorporating cardio at least 4 times a week. May do a mini cut as well because I am holding all my fat on my lower abdomen.

[MaxOTNathan]

Hurried workout today. Yet again got somewhere to be. Did 30 second to 1 minute rest intervals between sets.
Front Squats: 125x5 3 Sets
OHP: 110x5 2 Sets, 105x5 1 Set
10 Dips
Skullcrushers: 75x8 3 Sets - Trying to hit lateral head because 90% of my tricep is my longhead.
Deadlifts: 225x10 - Still conventional

[MaxOTNathan]

Squats: 175x5 3 Sets... These hurt in my lower back/side... Pain probably from rounded back during 10 rep deadlift set yesterday.
Flat-Bench: 155x5 3 Sets... Very hard. Set up hurt like a bitch and i couldn't hold it.
Incline-Bench: 125x5 3 Sets
BB Rows: 115x10 3 Sets... Felt good on my upper back, not good on the lower left side.
Weighted Chin Ups: BW+15 lbs 5 Reps 2 Sets... 1 Set BW at 10 Reps.
Super-Strict, Super-Slow Hammer Curls: 25x8 3 Sets

[MaxOTNathan]

I have Saturday and Sunday as rest days, but after that I was thinking of switching to Max OT so that I could do cardio. On my current program, I squat 4 Times a week so my legs are always sore which makes running not much of an option. I personally think I'll burn more calories plus get into more cardiovascular shape, but if anyone disagrees or can reaffirm this just let me know. Basically what I'm saying is feel free to reaffirm what I think I already know or If you disagree, state your reasons and evidence for your disagreement and I will take it into account. Thanks.

[MaxOTNathan]

My modified version of the Max OT is as follows so that I can incorporate frequent cardio. Keep in mind I do not know my limits on these lifts so the first week or so will be experimenting where I am at on these rep ranges. Also, some of these exercises are new to me, so they may be lacking when I begin. I will be running 3-5 days a week, (will probably build to 5), and I will be running around 1 mile at a very steep grade by my house. I will not be tracking my running times at first because I doubt I will even finish in a time I consider acceptable. I never do cardio, but before I started lifting I was able to do a 1:53 half-mile on the track at school in P.E. because I was curious as to how fast I could go. This was with no training and I nearly puked, but the point of me saying this is that my cardio is not ridiculously bad, it's just bad. I am also cutting calories starting this week to lower my body fat and prevent stretch marks from getting worse, (Giving time to recover without getting too big and so that I don't get stretch marks because of the fat). I am currently on creatine and will most likely be taking it during my cut so that I have plenty of energy to both run and lift while adjusting to eating less. I will cycle off of the creatine towards the end of my cut and take progress pictures. Keep in mind I am not where I want to be regarding size, but I don't want to be any fatter so I am cutting.

Monday: Back
- Wide Grip Chin Ups: 3 Sets x 4-6 Reps, add weight as needed
- Barbell Rows: 3 Sets x 4-6 Reps
- Romanian Deadlifts: 3 Sets x 4-6 Reps

Tuesday: Arms and Abs
-Barbell Curls: 2 Sets x 4-6 Reps
-Hammer Curls: 2 Sets x 4-6 Reps
-Preacher Curls: 1 Set x 4-6 Reps... Going to attempt these by doing them on my bench as I do not have the proper equipment.
-Weighted Tricep Variation Dips: 2 Sets x 4-6 Reps
-Skullcrushers: 1 Set x 4-6 Reps
-Lying Tricep Extensions: 1 Set x 4-6 Reps
-Palms-down Wrist Curls: 2 Sets x 4-6 Reps
-Palms-up Wrist Curls: 2 Sets x 4-6 Reps
-Weighted Leg Raises: 2 Sets x 8-12 Reps
-Weighted Decline Sit-ups: 2 Sets x 8-12 Reps - Ghetto version as I do not own a Decline bench. Will likely make my bench decline and have my brother hold my feet.

Wednesday: Shoulders and Traps
-Shoulder press 3 sets x 4-6 reps
-Upright rows 2 sets x 4-6 reps
-Bent over lateral raises 2 sets x 4-6 reps
-Dumbbell shrugs 2 sets x 4-6 reps
-Barbell Shrugs 2 sets x 4-6 reps

Thursday: Rest Day - My busiest day of the week anyways. Works out anyways.

Friday: Chest
-Bench Press 2 Sets x 4-6 Reps
-Incline Bench Press 2 Sets x 4-6 Reps
-Incline Dumbbell Bench Press 2 Sets x 4-6 Reps

Saturday: Legs
-Barbell Low-bar Squats 2 Sets x 4-6 Reps
-Stiff Legged Barbell Deadlift 3 Sets x 4-6 Reps
-Front Squats 3 Sets x 4-6 Reps
-Standing Calf Raises 2 Sets x 8-12 Reps

[MaxOTNathan]

Back:
-Wide Grip Chin Ups: 1st Set: 6 Reps, 2nd: 5 Reps, 3rd: 4 Reps... 3 Sets 15 Reps BW
-Barbell Rows: 135x6 3 Sets
-Romanian Deadlifts: First Time doing these. Did lots of warm ups and videoed myself to make sure form was good. Form was perfect. Warm ups are as follows with working sets last: 135x10, 185x6, 195x5, 205x6 3 Sets
Good Workout today. Counting everything I eat today, Calories, protein, carbs, and fats. Will post that later. Going to do cardio in about 45 minutes.

[MaxOTNathan]

Alright so I have counted everything I've eaten today. It is 6:57 pm so I am going to try and not have anything before bed. If I do, I will log it in here. Did my lifting session today, 5-10 minutes of intense cardio, and an hour long karate class. Totals of my macros are as follows.
Calories: 2046.2 ... possibly less. Things that didn't have nutritional info I guessed upon by looking up the info. If anything, this number is larger than my actual intake. Margin of error: 200 calories. 1846.2-2046.2 calories
Proteins: 187.39
Carbs: 169.25
Fats: 58.92

My thoughts on this cut are... no idea how long I can last on this. Was seeing flashes doing situps and push ups in karate which is a joke because karate is easy. Feel free to post thoughts as follows. Doubt anyone will reply to this so I will make a thread in the teen thread section pretty soon. By the way, my calculated caloric maintenance was an average of about 3400-3800.