Warped Max-OT Journal

[warped]

Originally posted by Not So Big
good back/bi workout.....real heavy db rows to... how high do they go in ur gym? just wondering cuz some peoples only go to like 100 and the gyms around me one goes to 100, the other one goes to 120,and my gym goes to 160

Thanks bro. I think 140lbs, if I ever need more then that I will have to use a barbell.

[RiNgMaSteR]

Nice workouts man. Nice job on the pulldowns.

[warped]

Chest/Tri's

Flat Bench:
200x1x5
200x2x4

Inclined Bench:
155x2x5
155x1x4

DB Presses:
55x1x6
55x2x5

Dips:
BWx6
BWx5
BWx5

Lateral Raises:
30x3x6

DB Skull Crushers:
65x3x6

Ok workout, up in two weights and dips continue to get better.

[RiNgMaSteR]

Nice workout man. Great job!

[MC26VA]

Definately nice workouts...you're growing as we speak...way to go bud!

[Wheelies]

Great job man

[warped]

Thanks brothas!

[warped]

HIIT

Elliptical:

Setting on 11.

2 minute warm up
5 x 15 second sprint 45 second rest
5 x 30 second sprint 30 second rest
5 x 15 second sprint 45 second rest

You know the 30 seconds of rest go real fast.

[warped]

Legs

Squats:
270x3x8

Standing Calf Raises:
305x3x8

Front Squats:
200x3x8

SLDL:
270x3x8

Good Mornings:
130x3x8

I am very happy with this one today. Everything went smooth today. Stations opened up as I needed them (gotta love when that happens), and it was kinda quite in there today.

[Wheelies]

Squats are getting up there, you are beating me now, which doesnt take much, but good job.

[warped]

I can't wait to hit 200lbs then I can do a short bulk and see what I can do then.

[MC26VA]

Way to go man...keep inspiring!

[clint802002]

Been following your journal, I think you and wheelies are part of the reason I am doing max-ot, you have kicked ass. Nice Workout.


Clint

[TheSupaKorean]

Your legs and back are super strong. Very nice squats and SLDL.

My hammy's would buckle under those kinda weights on SL.

[supadave]

Great journal warped. The strength gains along with the bf drop are awesome. Keep it up.

[warped]

Thanks everyone!

It is comments like this that push me harder in the gym every workout!

[warped]

Just a note:

Body fat down to 20.8 this morning.

[scott_donald]

Originally posted by warped
Just a note:

Body fat down to 20.8 this morning.

sounds awesome keep up the good work...

[Wheelies]

Yeah, great job, 13% bf drop , your doing great.

[warped]

Back/Bi's

Lat Pull Downs:
190x3x6

Seated Row:
180x3x6

Bent Over DB Rows:
110x3x6

Standing BB Curls:
100x2x6
100x1x5

Hammer Curls:
50x1x6
50x2x5

Shrugs:
270x1x10
290x2x8

Decent workout today. Don't know what was up with the shrugs, just felt really light today. Probably going to increase these to 310lbs next week.

[scott_donald]

nice back day there... i love shrugging...

[clint802002]

Sounds like a good workout, feels good to up the weights!!!!

[warped]

HIIT/Abs

Standing Cable Crunches:
120x1x10
130x2x6

Inclined Crunches:
25x3x8


Elliptical:
Resistance at 11

2 minutes warm up
5 x 15 second sprint 45 second rest
5 x 30 second sprint 30 second rest
5 x 15 second sprint 45 second rest

[warped]

Chest/Tri's

Flat Bench:
200x1x6
200x2x3

Inclined Bench:
155x3x5

DB Presses:
55x1x6
55x2x5

Dips:
BWx1x6
BWx2x5

Lateral Raises:
30x3x6

DB Skull Crushers:
65x3x6

Not the best workout I have had, don't know what happened on the flat bench. Must have shot the wad on the first set.

I did discover something today though. Instead of going for the max reps on the first set I will work backwards on the sets. For instance, first set do 4 reps, second set do 4 reps, third set do 5 reps. The following week do 4 reps on the first set, 4 reps on the second and 6 reps on the last set. Once the set hits 6 reps start increasing the set before it. Once all sets are at 6 reps up the weights. I used this on the incline bench today and it felt better then going for all 6 reps in the first set.

[scott_donald]

i dont get what you mena on the reps...

[hepennypacker52]

Originally posted by scott_donald
i dont get what you mena on the reps...

I think it's: weight lifted x s amount of sets x r amount of reps

[scott_donald]

Originally posted by hepennypacker52
I think it's: weight lifted x s amount of sets x r amount of reps

ye but what he says after his workout tonight...

[Not So Big]

Originally posted by scott_donald
ye but what he says after his workout tonight...

i think he means for instance do on squats..

week 1 - 200X4,200X4,200X5
week 2 - 200X4,200X4,200X6
week 3 - 200X4,200X4,200X7



Like that.. maybe im wrong but thats what i got from his explanation

[warped]

Originally posted by Not So Big
i think he means for instance do on squats..

week 1 - 200X4,200X4,200X5
week 2 - 200X4,200X4,200X6
week 3 - 200X4,200X4,200X7



Like that.. maybe im wrong but thats what i got from his explanation

You get the idea but, more like this:
Week 1 - 200x4, 200x4, 200x5
Week 2 - 200x4, 200x4, 200x6
Week 3 - 200x4, 200x5, 200x6
When they are all at 6 reps then up the weight.

It is just after 6 reps on the flat bench last night I couldn't get anymore then 3 on the next two sets.

[warped]

Side note:

Body fat at 20.5% this morning.