Rasczak's OVT journal

[rasczak]

well im starting this journal mostly because i want to stay focused and log my progress of lifts and size....... im going to be doing the whole 8 week program recommended by the author in t-mag >> http://www.t-nation.com/findArticle.do?article=257ovt2

i dont know if ill be able to fully complete all chest exercises i minorly tore my right pec about 2 months ago and went to a sports therapist which helped but the pain is coming back after this first chest workout i did on thursday so we will see , might have to go back to the sports therapist

anyway heres my current stats
height:6'0
weight: 196
arms: L : 15in R: 15'1/8
chest:42 in
thighs:24 in
calfs:15'1/2 in

this is the routine i did on thursday chest&back

flat bench 5x5 >>> 165,165,165,155,145
flat bench flies 5x5 >>35,35,35,30,25
superseted

incline bench 5x5 >> 115,115,115,115,115
incline flies 5x5 >> 25,25,25,25,25
superseted

lat pulldown 5x5 >>> 140,140,140,140,140
1 arm rows 5x5 >> 50,50,50,50,50
superseted

all with 120 seconds in between supersets

didnt have time to do t bar rows and barbell rows was my first time doing program didnt know how long it was going to take and i had to go to work

workout was hardcore , i was sweating like a pig major pump and now 2 days later my chest and tris are pretty sore ive also been pretty tired at work the last 2 days might have to cut back a little bit allow more rest inbetween sets or something we will see

[rasczak]

well leg day was just insane i couldnt finish the whole work out i was just exhausted and had to go to work on top of it my boss noticed ive been dragging the past 2 days , guess i need to grab a 24oz rockstar before work or somethen heres what i was able to get done

legs and abs day

front squats 5x5 >> 115,115,115,115,115
lunges 5x5 >> 35,35,35,35,35
superseted

1 leg back extensions wasnt quite sure what that exercise was so i supersetted 1 leg leg curls with reg leg curls lol

1 leg curls 5x5 >> 20,30,30,20,20
leg curls 5x5>> 40,60,80,80,60
supersetted

the squats really killed me after that i was really tired and went to work
taking today off (saturday) ill update after tommorrows work out im doing
bi's &tris tomorrow

[rasczak]

well my workout schedule got messed up cause of friends and things i had to do so i ended up doing bi/tris on the wrong day and have to do shoulders on the wrong day to , i also ran out of time for this workout and only got to do one set of exercises for bi's and tri's but heres is what i did

barbell curls 5x5 , 70, 70 ,70 ,70, 50
DB curls 5x5 , 35,30,25,25,20
all supersetted
120 rest between super sets

weighted dips 5x5 , BW + 25 , BW+ 15 , BW+ 15, BW+ 15 , BW+ 10
DB one arm tri extensions 5x5, 25,20,20,20,20

was disappointed wish i had more time to work out

[rasczak]

i did shoulders today was a pretty decent work out i havet done some of these exercises before and cause equipment was being used and i had limited time i changed some of the exercises and i had exercise preference over some listed, heres what i did

DB millitary press 5x5 , 50, 50 ,50 ,50, 45
incline front raises 5x5, 10, 10 ,10 ,10,10
supersetted
120 sec rest

cable side raises 5x5 , 30, 20, 20,20, 20
cable front raises 5x5, 10 , 10 ,10 ,10 ,10
supersetted
120 sec rest

seated cable rows to neck 5x5, 60, 80, 80 ,80 ,80
incline rear delt raises 5x5, 10 ,5, 5, 5, 5 << really hard

was a pretty decent work out and this finishes week 1 of the program because i messed up the schedule im doing chest and back tomorrow we;ll see if im any stronger

[Andalite]

hey buddy.... i did OVT a while ago..... had very good gains while on a ****ty diet.... i went from 5'7 @ 75 kgs w/ 20% bf to 5'7 @ 78 kgs w/ 17% bf....

i'm just tuning in to say hi and if u want, i'll help u out...

best of luck

Andalite

[rasczak]

yeah man definately would be happy to have you on board , any help you can give id appreciate it
but yeah i feel ya about the diet mine isnt super crappy but its not as good as it can be , i eat fast food more than i should and i dont get enough food a lot of the time , the only solid statement in my diet is i make sure i get 2 protein shakes in every day so thats at leat 120 g protein every day lol

[Andalite]

^^^ im on board......

Andalite

PS: i dont know jack **** bout diets.....btw: how old are you..?

[rasczak]

im 19

[rasczak]

chest& back day
was kinda disappointed in my flat bench , felt like my tri's were tired my shoulders probably were to because i messed up the schudule last week which sucks , chest workout wasnt impressive but im happy with the results with my back training , going to have to change bent over barbell rows i have a messed up lower back , any suggestions on a good power back exericise that doesnt have you bending over ??

flat bench 5x5 , 165 , 165 ,165,165,155
DB flies 5x5 , 25,25,25,25,25
120 sec rest
supersetted

incline bench 5x5 , 125 ,130 , 125, 125, 115
DB incline flies 5x5 , 20, 20 ,20 ,20 ,20
120 sec rest
super setted

lat pull down 5x5 , 140 ,150 ,150,150, 150
1 arm DB row , 5x5 , 50, 50 ,55 , 55 ,50
120 sec rest
supersetted

bent over barbell row 5x5 , 95 ,135 ,115 ,115 ,115
seated cable rows 5x5 , 90 , 130 , 110, 110 , 110
120 sec rest
Supered

was happy on lat pull down progress and DB row , i increased on incline bench as well but felt iffy ........ i dont know if i should continue training my chest , it doesnt hurt to work out but it doenst feel 100 % like my left pec either , and its usually a little more sore the next day than my left pec , opinions ??

got legs tommorrow that sucks big time , leg day always kicks my butt
thats all
rasczak

[Andalite]

hi.... i just thought i'd let you know some facts:

1.) if your more focussed on hypertrophy, then you shouldnt pyramid the weights for 5 sets of 5 reps...keep the weight the same for all the 5 sets and increase it by 5 lbs or 10 lbs the next workout i.e. next week

2.) if your more inclined towards strength, then pyramid the weights with larger increments..

3.) if you want the best of both worlds, then pyramid with small increments.....but i would not fully ever agree with this...

IMHO, stick to rule #1: same weight for all 5 sets and increase in the following session...

best of luck

Andalite

PS: i used to hate leg days too...and my leg workout was a ****ing killer...i used to feel like puking ALL the time...

[rasczak]

yeah ive been trying to increase the load each workout , but take my flat bench for example i couldnt increase the weight cause i wouldnt have been able to do 5 reps , and my weights pyramid cause my muscles get tired and i cant do all 5 reps , i dont have a partner as of right now but that might change

[rasczak]

well ive been having a real hard time getting to sleep the past couple of days staying up to like 330 am cuz i cant fall asleep i hate it but what can ya do ?? , yesterday i was really tired and decided to delay leg& ab day till today , but i had another crappy night of rest last night i dont know how intense this work out is going to be

[rasczak]

leg and ab day

well i got sidetracked by this really hot girl in the gym today , ended up talking to her for like 25 min so i didnt have time for the full work out but i got a good amount done , darn hot girls lol

front squats 5x5 , 115 , 135 , 125 ,125 , 115
lunges 4x5 , 30 , 30 , 30 ,30 << was super tired only did 4 sets of lunges
120 sec rest

leg curl 3x5 , 80 , 90 ,90
1 leg curl 3x5 , 30 ,30 ,30

behind the head weighted crunches
leg raises

i was really drained today , not much intensity in my workout , but at least i went to the gym

[rasczak]

arms day

great workout today i was motivated, i didnt get to work out the past 3 days cause of my weird schedule , i work at a casino which never closess , plus i had to take an extra shift for my friend the other day i get to work 6 days this week woo hoo well enough excuses

barbell curl 5x5 , 75 ,75 ,75 ,75 ,75
DB curls 5x5 , 20 , 20 ,20 ,20 ,20
120 sec rest

preacher curls 5x5 , 55 , 60 ,60 ,60 ,60
hammer curls , 20 ,20 ,20 ,20 ,20
120sec rest
weighted dips 5x5 , BW+ 25 , BW+ 25 , BW + 20 , BW + 20 , BW + 15
tri extensions , 5x5 , 20 ,20 ,20 ,20 ,20
120 sec rest

ran out of time didnt get to do all the tricep exercises but im getting stronger and i feel bigger i dont know if i accually am but we will see im going to do week four measurements
taking tomorrow off and then hitting chest and back on thursday
all comments welcome

[rasczak]

hey andalite where are you from

[Andalite]

hey andalite where are you from

Mumbai, India......but i'm gonna be coming to the US in August to do my undergrad studies...

Andalite

PS: good workout

[rasczak]

india huh , right on , i kinda thought you were from somewhere east of here haha , using your crazy kilograms and such lol j/p

where you gonna do your undergrad studys at , i just signed up for the fall semester at a junior college , wasnt to excited about it but then found out i got a bunch of financial aid so im happy i dont have to work full time anymore
it all evens out in the end

[rasczak]

week 3
chest & back

flat bench 5x5 , 185 , 175 , 175 , 175 , 165
flat DB flies 5x5 , 20 ,20 ,20 ,20 ,20
120 sec rest

incline bench 5x5 , 140 ,140 ,140 ,140 ,140x4
incline flies 5x5 , 20 ,20 ,20 ,20 ,20
120 sec rest

lat pull downs 5x5 , 150 , 150 ,150 ,150 ,150
DB rows 5x5 , 55, 55, 55, 55, 55
120 sec rest

bent over barbell rows 5x5 , 115 ,115 ,115, 115, 115 << should have gone heavyer
seated cable rows 5x5 , 110 ,110 ,110 ,110 ,110 << heavyer here next week to

my bench is increasing and my chest doesnt feel bad at all im very happy i thinking working out is helping my chest injury
didnt increase much on back though but am still happy with the progress ive made

[Andalite]

india huh , right on , i kinda thought you were from somewhere east of here haha , using your crazy kilograms and such lol j/p

where you gonna do your undergrad studys at , i just signed up for the fall semester at a junior college , wasnt to excited about it but then found out i got a bunch of financial aid so im happy i dont have to work full time anymore
it all evens out in the end

i'm doing my undergrad at Trinity University in San Antonio, Texas......

and yeah, even i got scholarship

my bench is increasing and my chest doesnt feel bad at all im very happy i thinking working out is helping my chest injury
didnt increase much on back though but am still happy with the progress ive made

thats ok, small increases are ok...and best of luck for chest

Andalite

[rasczak]

legs & abs

well it never ceases to kick my butt but i increased on my squat so its all good

front squats 5x5 , 135 ,135 , 135 ,135 ,135
lunges 5x5 , 25,25,25,25,25
120 sec rest

felt kinda dizzy after last set of squats

leg curls 5x5 , 90 , 100 ,100 ,90 ,90
1 leg curls 5x5 , 30 , 30 ,30 ,30 ,30

this guy i know at the gym started talking to me and i used up the rest of my time , i was pretty whipped anyways im going to have to do abs tomorrow

[rasczak]

arm day

was pretty happy with progress ive made increased 5 pounds on my barbell curl from last week and 5 pounds on preacher curl as well although preacher felt great could have added prolly 21/2 more , weighted dips went good overall great workout cept i cheated on rest time for weighted dips a lil , added 20 seconds here and there

barbell curl 5x5 , 80 ,80 ,80 ,80 ,80
DB curl 5x5 , 20 ,20 ,20 ,20 ,20
120 sec rest
preacher curl 5x5 , 65 ,65, 65,65,65
DB hammer curl 5x5 , 20 , 20 ,20 ,20 ,20
120 sec rest

weighted dips 5x5 , 25 ,25 ,25 ,22 1/2 x4 , 17 1/2 x 4
DB tri extension 5x5 , 25 ,25 ,25 25,25

cable press downs 4x5 , 30 ,50 , 70 ,60
Db behind head presses 4x5 , 40 ,40 ,40 ,40

[rasczak]

hey andalite i was wondering what kind of program do you think i should follow after my 8 weeks is up it said to use a pretty light workout for a couple of weeks

any suggestions ??

[Andalite]

hey andalite i was wondering what kind of program do you think i should follow after my 8 weeks is up it said to use a pretty light workout for a couple of weeks

any suggestions ??

yeah....you could do HST.....or do Pendulum Bodybuilding....or ABBH 1 and 2....

Andalite

[rasczak]

shoulders

ok workout today , mainly just wanted to get a shoulder workout in ive been neglecting them same as my abs did a lil abs today to

DB millitary press 5x5 , 50 ,50 ,50 ,50 ,50
incline front raises 5x5 ,10 ,10 ,10 ,10 ,10

seated cable rows to neck 5x5 ,90 , 90 ,90 ,90 ,80
incline rear delt raises 5x5 , 5, 5 ,5, 5, 5

weighted crunches
leg raises

im going to take measurements after this next week is over and see if ive improved on size and weight i know strength has gone up

[warbird00]

hey bro i say you had a measurement for your chest.
i was asking around a while ago but know one would tell me how to measure their chest.
do you do it from the nipples or form below the armpit??
flared lats or not??
thanx
also im gonna check up on your journal every once and a while causei jsut started max ot but i wanna do ovt next

[Andalite]

im going to take measurements after this next week is over and see if ive improved on size and weight i know strength has gone up

dont...take the measurement at the END of the 4 week block....not before....

Andalite

[rasczak]

hey bro i say you had a measurement for your chest.
i was asking around a while ago but know one would tell me how to measure their chest.
do you do it from the nipples or form below the armpit??
flared lats or not??
thanx
also im gonna check up on your journal every once and a while causei jsut started max ot but i wanna do ovt next

hey man glad to have you on board , tell me how max OT is going i also need another routine after OVT lol
and i measured my chest from under my armpits and i didnt flare my lats or tighten my chest thats how ive heard its done and thats how i measure mine GL to ya lol

[warbird00]

ok thanx bro. cause i was desperately trying to find out but no one could tell me. i jsut measured around the nipples...oh well

[rasczak]

chest and back day

good workout not enough time for all back exercises , but i was pretty pooped anyways wouldnt have done exercises real well anyways

flat bench press 5x5 , 185 ,185 , 180 , 175 ,175
Db flies , 5x5 , 25,25,25,25,25

incline bench 5x5 , 145 ,145, 145, 140 ,135
incline flies 5x5 , 25,25,25,25,25

lat pulldown 5x5 , 160 ,160, 160, 160 ,160
one arm DB row 5x5 , 55,55,55,55,55

switching exercises next time i do back and chest also going camping for 3 days so i wont be updating for a few days

[rasczak]

ok im back from camping , a bit tired and not sure since i missed 3 day weither im going to just start the new exercises and wait until thursday to train or go workout tomorrow (wensday) and make sure i get in the last bit of the old exercises before switching to the second phase

suggestions ??