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universal
11-05-2003, 04:56 PM
gonna do max ot for the next 8 weeks and thought i would keep my stats on here aswell. please give any comments.

universal
11-05-2003, 05:02 PM
10-29
shoul/traps

S
dumbell press 50x5x4
side raise 20x12 25x5
ez uprite row 70x6x5
T
shrug db 90x8x5 80x8


pretty good workout..still getting used to all the waiting b/w sets...i feel lazy haha

universal
11-05-2003, 05:04 PM
10-30
Arms


cgbb 155x3 145x4 135x5
ez bb curl 55x6x5x6
dips 20x7x5
hammer curl 40x4x4
tricept raise behind head 60x8

10 min HIIT on bike

KingJustin
11-05-2003, 05:06 PM
Looking good. Good luck.

universal
11-05-2003, 05:06 PM
10-31
Back

T-bar row 90x8 92.5x7 95x6
1 arm row 70x5x6
deads 275x1 245x4x3

universal
11-05-2003, 05:09 PM
11-2
Chest

I db 60x7x5x3
F db 65x7x5x3
dips 25x4x4
D db 65x5x3

traps
shrug db 80x6 85x6

universal
11-05-2003, 05:09 PM
thanks bizatch...im just gettin caught up then i will update daily

universal
11-05-2003, 05:12 PM
11-3
legs

225x6x6x4(leaned forward and lost balance) x 6
leg press 4p+25x8x8x8
lunges 75x5

SLDL185x10x4x5x4

seated calves

2p+25x8x6

universal
11-05-2003, 05:15 PM
11-4
arms

cgbb 155x4 145x5 135x6
bb curl 60x3 55x6x5
dips 25x7x7x4+2(BW)
hammer curl 30x15 35x8
pressdowns 65x6x6
cable curl 100x10x10

universal
11-05-2003, 05:18 PM
11-5
back/shoulders

t bar 92.5x8 100x5 ss 70x6
1 arm 75x5x4

shoulder press 55x5x4
side rasie 25x8x8
front raise 20x9x15
seated row 130x6x5
pullups BWx5x3
shrug 90x6x4

universal
11-05-2003, 05:21 PM
shedule has been weird this week. next week will go back to normal max ot split. i have to max out on sqauts for an experment im doing on the effects of l-carnatine on sorness on friday so i chose no deads today. they guy said i should rest a few days before aswell so i mushed the workouts a lil(started with chest on sunday and only lifted 4 times)

universal
11-05-2003, 05:24 PM
http://www.wannabebigforums.com/showthread.php?s=&threadid=35185


those r the only pics i have they were taken in aug

universal
11-07-2003, 02:53 PM
took thur off to rest for fro max squat...never done it before
went like this

5 min on bike
135x10
185x6
225x2
245x1
265x1

Coke
11-07-2003, 03:28 PM
Off to a nice start! - :thumbup:

...good luck, hope you achieve some of your short term goals in the next couple of months

Dedicated
11-07-2003, 05:46 PM
Goodluck, I have heard nothing but good things from Max-OT, lift hard!

universal
11-08-2003, 01:28 PM
thanks for the responses guys. i am just looking to get stronger right now...my weights could be a lot higher. sat is off today

Tank23
11-09-2003, 12:03 AM
Good luck with the journal.

...and yeh..Max-OT is a cool program. I followed it nearly a year ago.

universal
11-09-2003, 12:24 PM
how did it work out for u tank?

Jiin10
11-09-2003, 08:32 PM
good luck with the max-ot!! workouts are looking good so far just be sure and update daily so we can check out ur progress bro

universal
11-10-2003, 02:43 PM
yup def will...weekend off
monday 11-10
chest/traps


Incline DB 65x4x4 60x6
Flat DB 70x6x5
Dips 25x6x5
Decline DB 65x6x5
Shrugs 95x8x6

thought i was tired when i went to the gym...but all weights went up except for dip...but i got out 3 more reps so overall very good feeling about this chest wrokout...2morow will be back :)

Coke
11-10-2003, 05:29 PM
Good session dude, great to see you making progress - :thumbup:

Jiin10
11-10-2003, 10:19 PM
nice lifts man, ever think about doing a little bit more volume for ur traps?

universal
11-11-2003, 06:45 AM
i do traps mult times a week

universal
11-11-2003, 03:07 PM
11/11
Back

started will pullups cause i suck at them

5 min on bike

widegrip pull ups(palms away) 0x6x5x4
t bar 100x6 90x6...form was a lil off on the 100
1 arm 75x8x8..agian i gotta get my form on these down
deadlifts 245x6x6x6...didnt really go to failure on these
abs on decline bench 45x8x8
hyperextension 90x6x5

universal
11-12-2003, 04:56 PM
11/12
shoulders

shoulders wore sore from chest monday and back yesterday...

db shoulder press 55x7x4x4
side db 30x5x5
uprite db row 40x10 50x4
front db raise 25x7x10
bent lat raise 25x15 35x5
decline abs 50x10x10

universal
11-13-2003, 08:39 AM
1113
legs

squats 235x4x4x3(i could of got for..lost my balance :mad: )

leg press 5platesx6.....5 plates+20pdsx5x6
SLDL 205x8x8
Lying leg curl 90x6x6
calf raise 3platesx8x6x7


overall ok workout...i need to get more sleep tho...i only get about 6-7 hours a nite.....arms 2morow


any comments or suggestions r greatly welcome

Xand
11-13-2003, 08:42 AM
Good work. Max OT is a great system.

universal
11-13-2003, 02:51 PM
yea it feels sooo good to have the pounds go up every week..imean its only been 2 weeks but still its a greeat feeling

universal
11-14-2003, 08:36 AM
11 14
arms


CgBB-155x3 145x6x4...next week at 145/150..3 reps is too low
bb curl 60x4x5x4
dips 30x8x6x4
hammer curl 35x8 40x6 45x3...form was a lil off
push down w/rope 70x5
cable curl 120x8
pushdown w/ Vbar 70x10
cable curl 120x8

abs on Decline 55x8x6

Coke
11-15-2003, 09:24 AM
Nice work, sessions are looking good - :) ...stay consistent with it bro!

universal
11-15-2003, 01:39 PM
1115 rest day


tris and hamstrings r incredibily sore

universal
11-15-2003, 01:41 PM
thanks for the input cocoa :)

universal
11-15-2003, 01:52 PM
here is how the lifts r going up after 2 weeks:

shoulder press 50x5->55x7
bb curl 55x6->60x5
Inc db press 60x7->65x4
flat db press 65x7->70x6
leg press 410x8->470x6
sldl 185x10->205x8
dips 25x7->30x8

ChampionLifter8
11-15-2003, 02:06 PM
nice job man with the progress keep it up

universal
11-17-2003, 08:30 AM
1115
off day

universal
11-17-2003, 11:29 AM
1117
chest

Incline db 65x6x3 60x6
Flat db 75x4x5x0x0x5*
dips35x5x4
decline db70x6x6

*the zero is when i had the dbs on my knees and went to lie down they started to low and coulndt press them up. happend twice then the third time i got 5 reps

universal
11-18-2003, 11:11 AM
11 18
back

pullups 8x6x4
t bar row 95x6x6
1 arm row 80x7x6
deads 255x5x4x6
hyperextension 90x8

bent lat raise 35x8x10

universal
11-19-2003, 02:36 PM
1119
shoul/traps/abs

db press 60x5x4x4
side 30x8x7 ss 20x4
uprite row db 50 x5x4
front 30x4x4
abs 60x10x6
shrug 95x6x5

Coke
11-20-2003, 08:26 AM
keep up the hard work bro...I like your split mang - :D

universal
11-21-2003, 12:16 AM
11 20

took today offf...i travled home 6 hours today for thanks break and then went strait to the flickerstick concert...best concert ive ever seen...2morow will be legs...then arms as the normal split

universal
11-21-2003, 09:04 PM
1121

legs..at home

dont have much...

squats 225x 5
235x3x4x4x4

sldl 215x6x6x6

any other stuff i can do? maybe lunges

Coke
11-22-2003, 08:47 AM
Good leg work, short and to the point - looks like a bump next week on those moves bro - ;)

KingJustin
11-22-2003, 10:59 AM
You're making great progress, and I really like the ideas behind Max OT. Just keep pushing

universal
11-23-2003, 05:25 PM
11 -22 arms....at home

cgbb 155x5x3
bb curl 70x7.5x7.5...this was a reg bar, dont know the wieght....
dips 40x7x5
hammer curl 40x5
pushdown 50x6
cable curl 50x4
bb curl 70x8...was pissed at failing in the middle of the 7th rep twice...so i banged out 8 to end the workout


the cable work was much less than normal beacuse my bar is very stiff and the weight does not move up smoothly. at home all ihave is a power rack so till the 30th all workouts will be on that

universal
11-23-2003, 05:28 PM
11-23

being at home i don't mind doing a lil cardio

3 min warm up on bike
12 min hiit...15seonds all out...15seconds fast pedal
5 min cool down

very nice pump in the quads...i put the resistance really high

universal
11-25-2003, 12:18 PM
1124 off

universal
11-25-2003, 12:21 PM
11 25

chest..at home

did all barbell work instead of all db....found out that i am very weak on bb, or very strong on db haha

flat bb 165x5x3x3
inc bb 135x7
145x3
135x6
dec BB 135x7x8
dips 40x3

universal
11-28-2003, 10:12 PM
1126
back


pullups x6x5x5

rack deads 255x10
275x7
285x7
300x4

1 arm rows 90x6x4
bb row 115x8x8

universal
11-28-2003, 10:13 PM
1127
shoulders/traps


mil bb press 115x5
125x4x3
120x5

uprite row 115x6x5
side lat raise 30x6x4
front bb raise 70x10x10
shurg bb 205x8 225x4+4(with straps) 225x4 (with straps)

universal
11-28-2003, 10:14 PM
1128
legs...

squats 245x4x4x4x4
sldl 225x10
235x6

Coke
11-29-2003, 08:07 AM
...you bumped 10 lbs on the squats, way to go bro - :thumbup:

universal
11-29-2003, 10:22 AM
yea, i did 235 2 weeks in a row so i just said go up 10lbs and see what happens...the worst thing is i only get a few reps...so i said just get 4 and i did...can't find the peice of paper i wrote back/shoulders on thou...i will post those workouts when i find em

universal
11-29-2003, 01:55 PM
1129
arms

cgbb 160x4x3x4
bb curl 80x10
90x6x6.5
dips45x6x4
hammer 40x6(sloppy on last few)
37.5x5
push down 55x9x10
curl 55x4x5

universal
12-01-2003, 11:47 AM
12 1
chest... back at skool..all db work

incline 70x5x5x6*
flat 75x6x5x4
dips 45x4x4
decline 75x6x5*

i lowered the angle slightly on both incline and decline.

universal
12-02-2003, 03:14 PM
shoul/traps
12 2

db press 60x6x5x5x3
shrug 95x6x6
side 30x8x6
uprite 50x6x6
front 30x6x4....really hurt my left shoulder on these..(lower wegit)
shrug 95x6 100x4

universal
12-03-2003, 11:57 AM
legs
12 3

squats 245x5x3( should of got 4, leaned forward)
235x6
leg press 5p+25x4x5x6
sldl 235x6x6
lying curl 95x6x7
calf raise 3p+25 x4x5x6

universal
12-04-2003, 02:48 PM
12 4
arms

cgbb 160x5x4x5
bb curl 65x4x4x3
Dips 45x7x5
db curl 35x8x8
db behind head 70x7x4
preacher db 30x6x5

universal
12-05-2003, 10:52 PM
12 5
Back

T bar 100x7x7
Pullups 4x4x4
1 Arm row 85x8x8x8
Deads 265x5x5x4+1
hyperextension 90x5x6
Bent lat raise 40x8x6
Shrug 100x5 90x8

universal
12-07-2003, 12:35 AM
12 6
off

Coke
12-07-2003, 02:18 AM
Keep up the great work U! - ;) ...you are doing very well with everything, love the effort bro.

universal
12-08-2003, 06:53 AM
Keep up the great work U! - ;) ...you are doing very well with everything, love the effort bro.

thanks a lot cocoa, i really aprectiate to hear comments, they are why i check the journal so often haha :)

universal
12-08-2003, 06:53 AM
12 7

off

universal
12-08-2003, 06:55 AM
only got about 4 hours sleep 2ntie casue of finals...i usally wake up 10-12ish and had to wake up at 7am for an 8am final and then a 10am. gonna get a good solid carb meal and some coffee around noon and try and beat the hell of my chest at 1ish

universal
12-08-2003, 04:55 PM
chest

inc db 70x7x6x4
flat db 75x6x7x5
dips 45x5x3
declin db 75x6x4

Coke
12-08-2003, 07:11 PM
...you ain't playin around, that is a nice chest session mang - :D

universal
12-08-2003, 08:15 PM
thanks cocoa i look forward to ur comments :) haha it went ok today, no db icreases which i realize i cant go up 10pds every week....i was real tired so im happy to get 1 or 2 more reps on most excersies...2morow will be...hmm it'll be a suprise i guesss..

universal
12-09-2003, 12:35 PM
12 9
should/traps

threw in a few super sets for fun today

db press 60x7x5x6x4
db shrug 100x7x8
side 35x5x4
upright db 55x4x4
ss/ with db press 55x4x4

front bb raise 55x12 65x6 ss/ with press x10
db shrug 100x5x7

Coke
12-09-2003, 03:38 PM
Strong shoulders man! ...keep it up

universal
12-09-2003, 04:14 PM
im gonna get a digital camera for xmas (i hope, haha) so i will post pics in about 2-3 weeks

thanks again CoCoa

universal
12-09-2003, 04:16 PM
this 1 was from julyish

universal
12-09-2003, 04:18 PM
another 1, imm gonna get some1 to take pics for me next time so i can flex w/o the camera shaking

universal
12-10-2003, 12:16 PM
1210
legs

squats 250x4x4x4
legpress 5p+35x5x4x6
sldl 245x6 255x6
calf raise 3p+35x7x6x6
lying curl 100x7x6x5
Leg exten 115x10 280x10 370x10...didnt know how much weight next time will start a lot higher

also my left hip was hurting a lot during squats/leg press

universal
12-11-2003, 02:09 PM
1211
Arms

cgbb 165x4x4x3
bb curl 65x5 60x5x5(ss with 50x4)
dips 50x7x6x5
db curl 40x7x7
db behind head 75x6x4x3
preacher db 35x4x4

universal
12-12-2003, 10:01 PM
1212
Back
Tbar 105x8 110x7 115x5
Pullups 0x5x5
1 arm 90x6x6
deads 275x5x5x5
Bent over lat 40x8x7
shrug 100x5 95x4ss with 60x15

universal
12-12-2003, 10:02 PM
12 13
2 more finals 2day and its a rest day aswell so worked out well. today is my last night at skool aswell next 5 weeks will be home workouts

Coke
12-13-2003, 09:31 AM
The pics were cool bro...sessions are looking good too!

universal
12-15-2003, 07:25 AM
1214
off

universal
12-15-2003, 07:31 AM
thanks for the comments, ive put on maybe 5 pounds since then so well see around chirstmas how the diff is. i might take this week off also, i cut my hand celebrating the end of finals and i havent had a week off sicne before skool started (late aug) well see how im feeling

universal
12-16-2003, 08:22 AM
1215 Off

universal
12-18-2003, 09:26 PM
1216
off

universal
12-18-2003, 09:26 PM
1217
off

universal
12-18-2003, 09:27 PM
1218
off

universal
12-18-2003, 09:29 PM
1219
chest at home

flat db 75x5x4
incline 65x8x8x7x6
decline db 70x6x6


short wrokout, im considering uping thw wokload over break bc i have unlimited food, unlimted rest, i have no other activitiy(plenty of rest time) i bascally sit all day so i thought maybe ill add some cardio on the bike and switch to bp twice a week or the voulme

we'll see

Coke
12-19-2003, 06:50 AM
...it must be nice to have the decline bench at home bro, nice chest work.

universal
12-19-2003, 12:24 PM
i just have a wobbily bench that can go 90 degrees up to slight decline. i also have a power rack and thats it. my weight r strugiling tho. when i was doing dbs yesterday i didnt have enough regular 10's i had to put olympic 10's on it. i might switch to more bb work at home

universal
12-19-2003, 04:31 PM
1219
BAck

Rack pull deads 300x5x5x5x5x5
bent bb row 130x8 135x6 145x5
Pullups 2.5x3x3x3
1arm 80x6x6x6

universal
12-20-2003, 03:36 PM
1220
shoul/traps

bb press 135x6x6x4x4x5
side raise 30x6x7
upright row 90x10 100x7
front bb raise 50x12 70x4 ss w/ 50x12
shrug 205x4x5...traps r very sorry from yesterdays deads

Coke
12-20-2003, 09:39 PM
Nice back and shoulder work U... ;)

universal
12-21-2003, 11:26 PM
legs
1221

squats 245x5x5x5x4x3
calf raise 245x10x10x10
sldl 245x6x6x6

same weight...hmm...whatev...

wanted to do leg extensions but i couldn't find the pin to atach it to the bench...ill keep looking

universal
12-22-2003, 03:58 PM
1222
arms

cgbb 175x4x3
165x5x4
bb curl 80x4x5x4
dips 40x5x5
standing preacher db 30x6x6
skull ss w/ cgbb 80x8-8 80x6-10
(form sucked on these, ive never done em before)
pullups(palms toward me) x3x3

universal
12-23-2003, 10:43 PM
1223
off

universal
12-24-2003, 10:42 PM
1224
off

universal
12-24-2003, 10:43 PM
1225

Merry christmas to all those reading my journal :)

universal
12-28-2003, 11:02 AM
1225
chest

flat bb 185x5x5x5x4x3
inc db 65x6x7
decline db 65x11
dips 40x2+2 with no weight

shouldnt have done dips so quicly after decline...reps suffered

universal
12-28-2003, 11:03 AM
12 26

didnt workout to day, i spent all day returing things and with my parents

universal
12-28-2003, 11:05 AM
1227
Back/bis

bb row 155x6x6x5x5
pulls ups 5x3x3x4
1 arm row 90x8x6


bis
bb curl 80x5x5x4x4
db preacher 32.5x2x3

universal
12-28-2003, 04:08 PM
1228
legs

Squats 250x5x5x5x4x3
calf raise 255x10x10x10
1 leg exten 45x10
70x10
90x8
SLDL 255x4x4x2....lost grip on all these sets...debating going back to straps for sldls

Coke
12-29-2003, 08:06 AM
Talk about dedication to it bro, a xmas session - damn! ...Leg work looks especially nice - :thumbup:

universal
12-29-2003, 10:54 AM
haha thanks...it helps that i workout at home so i can workout anytime anyday...

universal
12-29-2003, 07:45 PM
1229
shoul/traps

bb press 145x4x2
140x4x3x4
upright row 100x10x8x8
side raise 27.5x8x8
front bb raise 60x10x10

shrugs 205x8x6x10
225x8x6

on the 3rd set of shrugs i put a mirror in front of me and with no shirt on i could see my traps working which helped me bang out some more reps and even up the weight on the last 2 sets...little vain, but hey, whatev works...

Coke
12-29-2003, 07:48 PM
...it sure helps that you workout at home because you ain't seen vain until you been in the gym bro, lol - :D

Nice shoulder work man!

universal
12-30-2003, 01:00 PM
well i workout at a gym when im at school but untill the 20th ill be home with my power rack. we actually have some strict rules at my gym. u can't remove any clothing to flex(not that i would anyway) u have to wear a full t shirt, no tanks, beaters etc... no gum, no beverages but water...ie no during shake...tho u can sneak it. but i do like to chew gum which helps when i grind my teeth. i have never been to a "real gym" besides by school one however, which is full of bench monkeys who hog the power racks. i go to UCONN which is a big school and there r 2 gyms which only hold 30 people each so i workout when most don't(ealry morn)

universal
12-30-2003, 06:45 PM
tris
1230

alreday did bis with back...

cgbb 155x5 165x5x5x5x3
reverse bb curl 60x10x10x10
dips 42.5x5x5

universal
12-31-2003, 01:54 PM
1231

well ill be drinking 2nite so i figuered a lil cardio wouldnt hurt...

45 min cardio on bike

5 warm up
15 min HIIT (15 sec sprint/15 sec mild)
25 min mild

universal
01-01-2004, 03:27 PM
1 1
off day

recovering from last nights crazyness...

universal
01-02-2004, 04:30 PM
1 2
chest

bb press 190x4x3x2 185x4x3
inc db 67.5x5x5x5
dips 40x5x3
dec db 70x6x5

Coke
01-02-2004, 04:55 PM
Good chest session U!

universal
01-02-2004, 10:49 PM
thanks cocoa, always nice to hear ur comments

universal
01-03-2004, 05:51 PM
1 3

baaaaaaack


bent row 165x5x6x5x5x 5->s/s with 135x10
pulls ups 10x3x3x3
cable row 120x12 140x8x8
1 arm t bar row 110x10x10x10


i did 1 arm t bc my dumbells cant hold any more weight for 1 arm rows...i really liked the feeling tho and will def include them next week

staggard
01-03-2004, 07:35 PM
looking good bro, keep up the good lifts

universal
01-04-2004, 10:01 AM
looking good bro, keep up the good lifts


thanks staggard :)

universal
01-04-2004, 04:29 PM
1 4

shou/traps

bb press 145x5x5x3 135x5x3
upright row 110x5 100x10 105x8x8
side raise 30x8x8x8
front bb raise 70x10x8
shrug 225x8x7x7x5x5

universal
01-06-2004, 06:17 PM
1 5

off

felt really tired today

universal
01-06-2004, 06:22 PM
1 6

arms

cgbb 175x5x4x3 165x5
reverse bb curl 60x10 70x6x6x6
dips 45x5x5x5
db preacher 32.5x6x5x4
press down 60x6x6
cable curl 50x4x4

universal
01-07-2004, 03:07 PM
1 7 legs

1. Squats 255x5x4x2*x2...*failed on the way up on the 3rd rep, i was almost to the top too :swear:

2. calf raise255x20x15x15x15
3. 1 leg extension 105x8 95x10 100x8x8

4. shrugs alternating with SLDL:
shrug 235x8
sldl 255x4
shrug 235x8
sldl 255x4
shrug 255x6------->forgot to change the weight and didnt even realize it
sldl 255x4

5. front squats 155x10 165x8

universal
01-09-2004, 07:41 PM
1 8 off

universal
01-09-2004, 07:43 PM
1 9

chest

flat bb 195x4x2 190x3x3x3
inc db 70x5x5x4
dips 45x4x4
declin db 70x9x7

universal
01-10-2004, 07:39 PM
back

110

bb row 175x5x5x4 165x8x8
pullups 10x4x4x3x3
caBLE row 150x10 160x8x8
1 arm tbar 90x4x4x4

universal
01-11-2004, 04:48 PM
1 11
shou

db shou press 60x8x8x6x6
uprite row 110x8x8x8
side raise 32.5x8x8x8
shrug 230x4x5x4x6x6

tri set
front bb raise 70x6 6
uprite row 10 10
bb press 10 10

Coke
01-11-2004, 11:22 PM
Nice lifts U! - :thumbup: ...keep this up, you will be dangerous come spring/summer man!

universal
01-13-2004, 04:22 PM
1 12
off

universal
01-13-2004, 04:30 PM
1 13
arms

cg bb 180x4x4x3 175x3
reverse curl s/s with reg curl 75x6-4, 6-4, 6-4, 6-4
dips 50x4x5x4
db preacher 35x4x4x3
db behind head 70x8x8
cable curl 55x5x5

Coke
01-13-2004, 08:53 PM
...fine work on them arms bro - :)

universal
01-13-2004, 09:20 PM
thanks cocoa :) on sunday i am goin back to skool which will be nice to get to do some more excerizises such as leg press heavier dbs and such.

universal
01-14-2004, 06:13 PM
1 14
legs

squats 260x3x3x3x3x3
calf raise 275x10x10x10x10
1 leg ex 105x8 110x8 115x8
SLDL 255x5 265x5 275x2* 265x3* ---> s/s with 205x5
* lost my grip on these :mad:

Front squats 175x6x6

Coke
01-14-2004, 09:20 PM
Good stuff, I like the way you are bumping the weights up!

universal
01-16-2004, 01:14 PM
1 16

cheeeeesssssttttttt

Flat BB Press 200x4x3x3x3….BIG 2 0 :p
Inc db 70x6x6x6
Decline db 70x11x9
50 pushups..these were killer at the end of the workout

universal
01-21-2004, 09:10 AM
117
off

universal
01-21-2004, 09:10 AM
118
off

universal
01-21-2004, 09:12 AM
119
off

universal
01-21-2004, 10:29 AM
120 back traps

(Back at school)

bb row 165x8x8x6x5->ss w/135x6
t bar row 115x7x6x7
1 arm row 80x10x10x10
hyperextension 90x10x10x10
shrug db 90x8x6

universal
01-21-2004, 10:33 AM
121

shou/traps

db press 60x10x8x6x6x5
side raise 30x8x8x8x8
upright db 55x5 50x6x6
front db 25x10 30x5x5
shrug 85x12 95x8

universal
01-23-2004, 08:51 AM
122 quads


slept waaaay loger than i should of therefore workout was quite short
just quads no hams/calves

squats 265x3x3x3
leg press 5px10 5p+25x8x8

universal
01-26-2004, 03:35 PM
123
off

universal
01-26-2004, 03:35 PM
124
off

universal
01-26-2004, 03:36 PM
125
off...1st week back was a lil crazy and i didnt get much training in. this week things will be back to normal

universal
01-26-2004, 03:38 PM
chest
back to all db work

flat press 75x12 80x6x6x5x6x5
inc press 65x6x6x6
dips 50x2 40x3

universal
01-28-2004, 07:36 PM
127
back

bb row 170x5x5x5x5 ss w/ 135x10
t bar row 120x8 125x6x6 ss w90x6
1 arm 90x10 100x10x10
hyper 90x12x12

universal
01-28-2004, 07:42 PM
128
shou
65x7x4x3 60x7x6
side 35x8x6x6 ss w 25x10
uprite bb 95x10 105x7
shrug 100x8x6x5
front 30x7x7

universal
02-01-2004, 04:29 PM
129
legs
squats 275x3x2 270x3x3 ss with 225x6
lp 6platesx4x4x4
calf raise 3px10x10x8
ham curl 90x15 140x4 130x6
1 leg extension 90x10x8

universal
02-01-2004, 11:07 PM
130 arms

cgbb 175x4x4x4
hammer curl 40x8 45x6x6
dips 40x8x6x6
preacher 50x5x5x5
db behind head 75x6x5x4
db curl...3 sets, forgot to write em down

universal
02-01-2004, 11:07 PM
131
off

universal
02-01-2004, 11:08 PM
2-1
off

universal
02-02-2004, 12:30 PM
2 2
i literally go no sleep today i woke up at 3pm sunday afternoon and could not fall alssep sunday night, so by 3-4 am i decided i would just stay up the whole night. went to bf at 7ish and gym by 8...workout went quite well which i credit to the mass amount of coffee

flat db 85x7x6x6x5x4
inc db 70x6x5x4
dips 45x4x3 ss w/2 (no weight)
shrugs 100x12x10x8
dec db 75x6x5

universal
02-05-2004, 08:33 AM
23
back

crappy workout...felt real tired
bent row 175x4 165x6x6x6 ss 135x10
rack deads 3 plaresx3x3x3
tbar 120x7 122.5x6-> dp set 90x6 55x8
bent db row 50x10 60x6
hyper 90x14x10

universal
02-05-2004, 09:04 AM
24
shoul/traps
db press 65x5x5x5x4x3...tried 70 could not even get close :(
side 40x6x6x6
up ez 70x10 80x8
shrug 100x10x8x8
front 30x10 35x5

universal
02-05-2004, 10:44 AM
25
legs

squats...i decided to lower the weight slightly and try and get some more reps...did not do as well as i would of hoped, so i added some more quad stuff at the end to punish my quads haha

squats 270x4x3 265x4x4 ss 235x5
calf raise 3p+25x8x8x6
hammy curl 135x7x7x7
legpress 6p+10x6x6x6
1 leg extension 100x5x6x6
slow db lunges 70x5x5
decline ab curl 65x8x8

Coke
02-05-2004, 11:49 AM
Good work on everything, you would do even better if you could get a weekend session in - ;)

universal
02-05-2004, 06:13 PM
hate to say it..but i drink too much on the weekends...hey im only 19 haha

Coke
02-05-2004, 08:00 PM
lol, you may have to cut back on that bro...its the only way - when I party like its 1999 I get setback...that just me, and if you really want the truth its probably because I get too dehydrated.

Good luck with getting it straightened out...

universal
02-05-2004, 08:55 PM
how would i work in a weekend workout? cardio? or just do 3 on 1 off 2 on 1 off

universal
02-05-2004, 09:46 PM
i think 5 days of lifiting is enough right?

universal
02-05-2004, 10:56 PM
here is how the lifts r going up after since the beg:

shoulder press 50x5->65x7
side 20x12->40x6

bb row 155x8->175x4
Tbar 90x8->125x6

Inc db press 60x7->70x6
flat db press 65x7->85x7

leg press 410x8->560x6
squats 225x6 275x3

dips 25x7->50x2

Coke
02-06-2004, 05:49 AM
Those are some good improvements!

...I'm not saying stop having fun because we all need a R&R, but things like smoking and drinking make an impact for the worst when you trying to build the body up.

5 days is plenty, looks like every bodypart has its own day and I see you were(are) doing legs on Thursdays...but you are doing nicely, I was just saying change things up and may do a session here or there on the weekends.
If I were stressed for time during the week then I would surely hit weekends...I've been there and even did 2 a days on weekends just to stir things up.

Keep it up bro, you are doing very well!

universal
02-06-2004, 08:43 AM
i thought i made my shed well, no classes till 1230...but i wake up at 10 gym at 11-12 and then i'm sometimes stressed to get in my pw meal an hour later, ill try to wake up 9 but sometimes i get to bed too late. i dont smoke cigs either, but drinkin' is my weakness, its so boring up here otherwise haha

universal
02-10-2004, 08:55 PM
2-6
arms

cgbb 180x3x3 175x4x4x3
hammer curl 50x5 45x8 db dp set....45x6 35x5 25x8
dips 50x7x6x5
preacher bb 55x5x5x5
db behind head 80x7x4x3
db preacher 35x6x5x4

universal
02-10-2004, 08:57 PM
2-7
sat off

universal
02-10-2004, 08:57 PM
2-8
sun off

universal
02-10-2004, 09:00 PM
2-9
I abused my chest today :)

flat db 90x5x5x5x3 85x7
inc db 75x6x5x4+2forced reps from spotter)
dips 50x5x4+2(no weight)
dec db 75x6x6
50 pushups 10/8/2/10/7/3/5/5...theese were killer

felt great today...i can't be stoped on flat db :)

universal
02-10-2004, 09:09 PM
210
back

bent rows...my form was slippin on these so i lowered the weight and really squeezed

1)170x5
2)160x6 ss 135x6
3)155X6

pullups 0x7x5x4
T bar row 125x7x7 ss100x6ss55x10
rack deads..put these at a much lower spot so less weight than last week
rack deads 3plates+10 x1x1x1(waited 10 sex b/w reps)
2p+25x10
2p+35x5

universal
02-11-2004, 11:20 AM
211
shoul traps

db press 65x8x6x5+1forced 60x6+1forced
uprite row 115x8 120x6x6
side 45x4 40x10x6
shrug 100x11x10

shrug dp sets 100x8 90x6 80x6 70x6 Waited a lil longer..65x8 55x6
100x7 90x6 70x6 60x5 50x10

front db 35x6 ss 25x10

universal
02-11-2004, 11:30 AM
212
legs/abs
for squats im going to start the 5x5 basically do the same weight till u get 5 reps on all 5 sets then up the weight...so the 1st couple sets might not be till failure..today there were tho...did only 4 sets tho

squats 265x5x5x4x3
calf raise 4px7x6x5
hammy curl 140x7x7x4
legpress 6p+20x6x6x4
sldl 225x8 245x8 265x5 these felt great...lost grip tho
1 leg exten 110x7x6x6
decline ab curl 75x6x6

universal
02-13-2004, 10:06 AM
1213

dips 55x5x5x5x5x5
bb curl 60x5x5x5x5x5
cgbb 175x3 165x4 ss 135x6
preacher bb 60x5x4
behind db 85x4 80x4
db preacher 40x4 35x4
leg rasie 30x7+14(0) 30x8+13(0) 30x6+15(0)...all sets total 21 cus its my bday... ill try and up the number each week

universal
02-15-2004, 08:01 PM
214 off

universal
02-16-2004, 09:15 AM
215 off

universal
02-16-2004, 09:22 AM
1216 chest/abs

got no sleep agian, literally zero min like 2 weeks ago, have no idea why i couldnt fall asleep, no caffenie yesterday, wacthed a couple movies untill morn then bfast and gym

flat db 90x8 95x3(im gettin good at this haha) 90x5x5x5
inc db 75x6x5x5
dips 60x3+3(0) x2+3(0)
leg raise 35x7+18(0)=25 35x7+18(0)=25 35x5+20(0)=25
50 pushups in sets of 10(did them in between the abs tho, not all at once)

*left elbow was hurtin real bad, i think i ve been uping the weights every week so much that my joints r hurting, there is the most ive gained, stegth wise, ever.

universal
02-16-2004, 09:28 AM
cocoa, since i think ur the only 1 who reads this haha, um do u think maybe i should look into a joint supp, glucosomine maybe?

Coke
02-16-2004, 10:05 AM
Me and you both dude - my joints be killing me softly and mainly my elbows...this is a question for AKA mang - :D

50andFit?
02-16-2004, 02:15 PM
universal: just stumbled onto this site and am reviewing your journal. Nice work kid! Following a routine with discipline will pay off well when you enter the real (working) world. It'll give you an edge up on the competition. I'm following the same Max-OT routine. After 3 weeks I'm still dialing in the wt. amts. to fall in that 4-6 rep range. It seems your making great progress, as I hope to achieve the same. Stick with it and you'll reap the benefits for years to come.

50andFit?
02-16-2004, 02:17 PM
P.S. Glucosamine/condroitin a must. Available at fine stores everywhere

aka23
02-16-2004, 02:41 PM
Me and you both dude - my joints be killing me softly and mainly my elbows...this is a question for AKA mang - :D

Nice sessions. Here is a quote from a post I made about a similar issue in another journal:

"You have mentioned pain in your joints in a few of your posts. Such pain is not uncommon among bodybuilders since muscle often grows at a faster rate that joints and connective tissue and takes less time to recover. In addition, some types of AS can futher contribute to the problem by effecting water stores and muscle growth. Going through periods with lower % of max lift may help recovery, as well as supplements such as glucosamine/chondroitin. I would also suggest contacting your doctor, as there are good number of effective prescription medications. Note that you may wish to ask your doctor how such medications would effect your bodybuilding. Large doses of NSAIDs and anti-inflamatory corticosteroids can all negatively effect muscle growth."

universal
02-16-2004, 09:46 PM
hey all, thanks for takin a look at my journal, very nice to see new faces :)

universal
02-16-2004, 09:48 PM
Nice sessions. Here is a quote from a post I made about a similar issue in another journal:

"You have mentioned pain in your joints in a few of your posts. Such pain is not uncommon among bodybuilders since muscle often grows at a faster rate that joints and connective tissue and takes less time to recover. In addition, some types of AS can futher contribute to the problem by effecting water stores and muscle growth. Going through periods with lower % of max lift may help recovery, as well as supplements such as glucosamine/chondroitin. I would also suggest contacting your doctor, as there are good number of effective prescription medications. Note that you may wish to ask your doctor how such medications would effect your bodybuilding. Large doses of NSAIDs and anti-inflamatory corticosteroids can all negatively effect muscle growth."


i think its bc of the stregth increases i mean i was doing 65 db on flat press only 2-3months ago and then i did 95 today. i think that is some of the reason behind the pain. also im only 19 so i think im still growing

universal
02-19-2004, 11:29 AM
217back

rack deads 3p/4/5/4+1/3+2/3+2...all the plus's are when i lost my grip then picked the bar right back up

tbar row 127.5x5 ss 90x6
125x5 ss 90x6

pullupsx5x4

sitting cable row 15x3ss 13x5
13x8

db row ss with palm facing in db row 60x6---x2

1arm row 90x10


i am changing my routine next week...

universal
02-19-2004, 11:32 AM
218

shou

db press 65x8x6x6x4
uprite row 125x5x5x5 ss 95x6
shrug 225x8 235x6x6
side 40x5 ss 25x10
35x8 ss 25x6
db shrug 100x6
90x10 ss 80x3


as u can see im doing more drop sets...my weights all being to stop progreesing and in some cases r going down...time for a change

universal
02-19-2004, 04:43 PM
any1 have any suggestions of a new routine? i am thinkin maybe dual factor

universal
02-19-2004, 06:54 PM
219

Legs

squats 265x3 245x8x6x6
sldl 265x4x5x5
calf raise 4p+10x4 3px10x9x9x8x8
1 leg exten 125x8x7x6
lp 6px6 6p+25x4 6p+35x3

universal
02-19-2004, 06:54 PM
http://forum.mesomorphosis.com/showthread.php?t=682&page=1


heres another forum whch has the link to dual factor

universal
02-19-2004, 11:32 PM
if not theat, maybe hst, def looking for more of hypertrophy workout than stregth these days, still got 3 days to decicded haha

Coke
02-20-2004, 06:17 AM
As long as you don't just all out quit the game, you will be fine bro - ;)...nobody is setting records each session!

universal
02-20-2004, 08:22 AM
haha, no i'll never quit. but i think my joints aching, and some of the weights slowing r some signs that maybe going to faliure 5 days a week with low reps is a lil too much right now. i would like to do more of a growth routine, due to the fact while i went up in all my lifts, i am a bb, first, and always.

universal
02-20-2004, 12:45 PM
220

arms

dips 60x5x5x5x5x5
bb curl 65x5x5x5x5x5
cg bb 165x4 155x6
preach bb 65x4x2 ss 50x3
db behind head 85x5 80x4
dp hammer preacher 40x2 35x4 35x4 ss 25x6

leg raise 40x10+20=30 40x5+25=30
cruches 25x10 ss 0X5

universal
02-22-2004, 06:30 PM
i cant figure out how to chose the weights with dual factor tho, if any knows plz inform me

staggard
02-22-2004, 09:41 PM
awesome work with the journal.. good lifts.. sorry to hear about the joints, it sucks, i've been there too, i realized that i was jerking the weight a little too much, and not focusing. i had to come to grips that it was ok to drop the weight,, the other thing was positioning..

Nice gains though dude! Keep it up the beach body weather is just around the corner!

universal
02-23-2004, 08:29 AM
thanks man. hey i c ur from PA, im from philly :p

universal
02-23-2004, 11:32 AM
221 off

universal
02-23-2004, 11:33 AM
222off

universal
02-23-2004, 11:34 AM
hadnt chosen a routine quite yet so i did a normal chest type routine

with some higher reps tho and tried to stop just short of failure

flat db 95x5 85x8 80x8
inc db 65x8 70x6 60x10 60x10 ss 40x10
dips 30x8 30x6 20x6


think ive found a new routine tho...ill leave you all in suspense tho

universal
02-23-2004, 12:28 PM
NEW ROUTINE

m/thu=back/chest/shou
T/Fri=lower/arms

The Routine:
Monday
Incline Bench 3 X 4-6
Pull Ups 3 X 4-6
Dips 3 X 4-6
Bent Over Row 3 X 4-6
DB Press 3 X 4-6
Shrug 3 X 4-6

Tuesday
Squats 3 X 4-6
Stiff Leg 3 X 4-6
Seated Raise 3 X 4-6
DB Curl 3 X 4-6
Skull Crushers 3 X 4-6

Wednesday: Rest

Thursday*
Incline DB Press 3 X 8
T-Bar Row 3 X 8
Incline Cable Flies 3 X 8
Cobra Pulldown 3 X 8
Side Lateral * Chain 3 X 8
Standing machine Shrug * Seated machine Shrug 3 X 8

Friday*
Squats 1 X 20
Leg Extension 3 X 8
Leg Curl 3 X 8
Donkey Raise 3 X 12-15
Standing Raise 3 X 12-15
DB Preacher 3 X 8
Rope Pressdown 3 X 8

*These days will include dropsets

Sat and Sun: Rest
--------------------------------
this routine was given to me by beast over at BB.com, so there will be some changes when i start it 2omorow, try to stop 1 rep short of failure on m/t and thu/fri will be all about drop and burn out sets

universal
02-24-2004, 09:29 AM
tues 2-24

did every thing light to get used to the workout

squats 255x5 245x5x5x5(these were very low)
sldl 255x6x6x6
calf rasie 3P+20x6x6x6 3P+10x6
LP 6px4x4x4
db curl 35x7x7x7
db behind head 80x8x6x4

universal
02-25-2004, 08:39 PM
wed 2 25
off

first wed off since before the journal....lil werid

universal
02-26-2004, 10:55 AM
2 26

drop set day....this was quite a workout...each line is 1 set with drop sets

flat db - 85x8---55x6---40x8
85x8---55x6---45x6
80x6---60x6---50x5

tbar row 115x8 90x6
115x8 90x4 70x4
100x8 80x6 60x6 45x6

side lat raise 30x8 20x10 10x12
30x8 20x8 10x8
25x8 20x6 15x6 10x8 5x12

inc chest machine 10x8 8x8 5x8
10x8 8x6 5x6
10x8 8x4 5x4

back macine 10x8 8x8 5x8
10x8 8x8 5x8

different back machine 110x8 90x8 70x8 50x15

db shrugs 100x4 85x8 70x6
90x8 75x8 60x12
85x8 70x6 50x8


...whew

Coke
02-26-2004, 11:50 AM
Wow!! - you is fired up with the new $hit - :thumbup: ...nice upper body work.

universal
02-26-2004, 12:58 PM
thank cocoa, all these drop sets felt great, body was def not used to them haha...we'll see how sore i am...leg hypertrophy is 2morow...that should be painful

universal
03-02-2004, 10:24 AM
well things got a lil screwed up this weekend, i ended up leaving to visit my brother for 4 days, so no fri or monday workout....27.28.29. 3/1...all off days...2morow is leg hyper

universal
03-02-2004, 10:32 AM
3-2

leg hypertrophy...felt extremly sick/tired...workout was rough

squats 155x20
1 leg extension 110x8 100x6 90x8 80x6 70x6
110x6 100x6 90x8 80x6 70x8
110x6 100x6 90x6 80x8 70x8

calf raise 135x8 90x10 45x20
135x6 100x10 70x15
135x6 100x10 70x15

db preacher 30x8 25x8 20x8
35x5 30x5 25x5 20x10
35x4 30x4 20x10

hammycurl
130x8 110x6 90x8
130x6 110x6 90x6

rope pressdown 65x10 55x8 45x6
65x4 50x10 35x6

Coke
03-02-2004, 12:43 PM
U is ridiculous doing all those sets mang - :D

universal
03-02-2004, 03:42 PM
well most of the times its only 2 0r 3 sets, just reeeeally lond drop sets haha

universal
03-02-2004, 03:43 PM
o yea, keep in mind, each line is ONE set, i just list what i drop it 2 after i reach failure, or close to failure

universal
03-03-2004, 10:09 AM
3/3

flat db press 90x8x6 85x9
pulls 0x5x5x5
dips 45x8x6x5
bent row 155x8x6 135x10
inc db 70x6x6x6
bb shrug 225x8x8x8 ss 135(cg)x10

universal
03-05-2004, 12:09 AM
34 off

next week will be all home workouts

universal
03-05-2004, 02:13 PM
35 back at home

lst leg workout was rough so i was a lil sore. also i realzied im supposed to progressing up on these weights(squat/sldl) ,not going to failure, so each week it will go up untill, hopefully, i pass my max

sqaut 245x4x4 215x6x6x6
sldl 215x8x8x8
bb calf raise 265x15x15x15
bb curl 80x8x8x8
skull ss cg bb 60x10 10 80x8 10 80x8 10
front squat 155x8 165x6 165x6

universal
03-06-2004, 07:48 PM
3-6

Flat bb press 185x5 165x5 135x5

175x5 155x5 135x6
155x7 135x6 165x7

Shoulder bb press (1 big set)

*non-failure

85x6* 95x6* 105x6* 115x6* 125x2 115x3 105x3 95x5 85x6 75x6 65x7 55x7 45x7


T bar row 105x8 95x8 85x8 75x5
15x8 105x6 95x4 85x4 75x4

1 arm lat raise 30x8 25x6 20x10
30x8 25x8 20x10

Cable row 120x8 90x10 80x6 70x6

universal
03-09-2004, 02:05 PM
3 7

Shrugs…didn’t get to them yesterday

230x8 205x6 185x8 155x10

230x8 205x6 185x6 155x12 135x8

230x8 205x6 185x6 155x10 135x10
Cardio is done on a seated bike (the pedals are pushed forward rather the down)
25 min cardio
5 min warm up
15 min HIIT (15 seconds sprint/15 light pedal)
5 cool down

universal
03-09-2004, 02:06 PM
3 8


27 min cardio
5 min warm up
17 min HIIT (15 seconds sprint/15 light pedal)
5 cool down

universal
03-09-2004, 02:10 PM
3 9

inc db press 70x8x6x6
pull ups 0x6 2.5x4x4
flat bb 185x6x4 175x6
bent rows 165x6x6 145x6
shoul bb press 115x8 125x6x6
upright row 130x3 ss 110x4 120x6x6
shrugs 205x6x10 225x10 245x10

universal
03-10-2004, 06:42 PM
Leg/arm

310

squats 225x4x4x4x4
sldl 225x6x6x6
bb curl 85x6x6x6
skull ss cgbb 85x8 10 /8 10/6 10
calve raise 285x15x15x15
front squat 175x6x6x6

Coke
03-11-2004, 05:50 AM
Fine sessions bro - keep up the good work!

universal
03-11-2004, 08:01 AM
thanks cocoa, its about cutting time aswell, so i think im gonna start posting my diet to help me with upkeep. hit 200 pounds this morning btw

universal
03-12-2004, 05:02 PM
311 off

universal
03-12-2004, 05:18 PM
312

flat bb
175x8 155x6 135x6
175x5 155x4 135x5
170x6 155x4 135x6

1 arm t bar
110x8 100x8 90x6
110x8 100x6 90x6
110x6 100x6 90x8

inc bb press
135x9 115x7 95x8
135x7 115x5 95x4

shou bb press
95x10 85x5 75x4 65x6
95x8 85x6 75x2 65x4
95x9 85x6 75x3 65x4

side raise db
32.5x6 25x8 20x8
32.5x6 25x8 20x8

cable row

cg* 130x12 wide 110x90 cg 90x12
wide 130x10 120x6 110x6 100x8 90x6


*cg=close grip

universal
03-13-2004, 10:26 AM
313

Squat 165x20

sldl
230x10 205x6 185x6
230x6 215x4 205x4 195x4 185x6

db preacher
32.5x8 25x6 20x6
32.5x5 25x6 20x8
32.5x6 25x6 20x6

tri pressdown
60x8 50x6 40x8 30x8
60x8 45x8 35x8 25x10 15x15

giant squat 185x10 175x10 165x6 155x6 145x6 135x6

universal
03-15-2004, 08:15 PM
314off

universal
03-15-2004, 08:16 PM
315
power upper

flat db press 90x6x6x6
pullups 0x6x5.5x5
db press 65x6x6x6
bent row 155x8x8x8 ss 135x4
dips 50x6x4 40x6
db shrug 90x15 100x6x6

universal
03-15-2004, 08:27 PM
315 diet

1)1.3 cups oatmealo
plate of egg whites
cup green tea
3 g fish oil

2)1 cup oats/ 1/3 cup sugary oats
2 scoops whey

3) turkey sanwhich/ 3 g fish oil

4) turkey sanwhich/ 3 g fish oil

5) 1 chiken breast
green beans/carrots
salad with olive oil

6)1.5 scoops whey
5 g fish oil

universal
03-16-2004, 10:44 AM
316
lower power

squats 235x6x6x6x6
calf raise 3p+20x6 3px8x10x8x10
sldl 235x6x6x6
bb curl 65x8x8x8
legpress 6p+10x6x6x6
db behind head 85x6x5x4

universal
03-16-2004, 10:02 PM
316 diet

1)1.3 cups oatmealo
plate of egg whites
cup green tea
3 g fish oil

2)1 cup oats/ 1/3 cup sugary oats
2 scoops whey

3) turkey sanwhich/ 4 g fish oil

4) turkey sanwhich

5) 2 pork chops
green beans/carrots/califlower
salad with olive oil

6)1 scoop whey/5 grams fish oil


7) 1 scoop whey/ 4 grams fish oil
5 g fish oil

universal
03-17-2004, 09:33 AM
317

cardio on bike
Level: 6
cals burned: 270
Duration:25 min

5 warm
15 HIIT(15 sprint, 15 med pace)
5 cool

universal
03-18-2004, 04:02 PM
317 diet

1)2/3 cup oats
3 g fish
egg whites



2)2/3 cup oats
2 scoop whey

3) chiken
veggies
salad with olive oil

4) 32 0z diet coke
way too many shots of vodka

universal
03-23-2004, 09:24 AM
318
upper hyper

short workout

inc chest 70x10 55x5
70x6 55x4
70x5 55x3

tbar

110x8 100x4 90x4
117.5x6 100x5 90x2

side raise didnt write down...i was very out of it today from last night. should of skipped this workout

universal
03-23-2004, 09:24 AM
319
off

universal
03-23-2004, 09:24 AM
320

lower hyper

squats
175x20

hammy curl
140x6 120x4
140x5 120x4

db preacher
35x4x3x4

1 leg exten
120x6 110x6 100x6 90x6
115x6 105x 95x5 85x6 75x6 65x6 55x8 45x8

tri pessdown
80x12 70x6 60x6
80x6 70x5 60x6
80x5 70x4 60x5

calf raise
145x10 135x6 135x6 115x6 90x8
145x8 135x6 135x5 115x6 90x8
145x5 135x6 135x6 115x4 90x8

universal
03-23-2004, 09:25 AM
321 off

universal
03-23-2004, 09:27 AM
322
upper power

flat db press 90x7x6x5
pullupsx7x6x6
shou db press 65x5x5x4
bent row 160x7x6x6
dips 55x6x5x5
uprite row 115x6x6x6
bb shrug 235x6x8x8

universal
03-23-2004, 09:29 AM
323
lower power

squats 245x6x6x6
seated calf raise 145x10 155x10 165x6x6
sldl 245x6x6x6
bb curl 70x6x5x5
legpress 580x6x4x6
db behind head 90x5x4x4

universal
03-24-2004, 10:24 AM
324

cardio on bike
Level: 6
cals burned: 308
Duration:28 min

5 warm up (level 3)
16 HIIT(15 sprint, 15 med pace)(level 6)
1 sprint (level 6)
6 cool down (level 6)

universal
03-26-2004, 10:48 AM
325
upper hyper


inc db
75x8 60x4 60x4
75x6 55x4 40x4
70x6 55x4 40x6

cg Tbar
130x6 110x4 90x6
130x6 110x4 90x4

Tbar wide grip
90x12 70x6 45x4

side lat raise
35x8 30x6 25x6 20x8 15x6
35x8 30x4 25x6 20x6 15x8

chest machine
14x6 10x6 6x6
12x6 8x5 5x5

pulldowns
110x15 100x6 80x8

shoul machine
10x8 7x4 4x6

universal
03-26-2004, 12:13 PM
326
leg hyper

squats
185x20 ss 135x20...ouch

calf rasie
175x6 155x6 135x6
155x10 135x8 115x8
165x8 145x6 125x6

hammy curl
140x6 110x6 90x8
140x6 110x6 90x6
130x6 110x6 90x6

hammer db curl
40x10 30x6
45x6 35x5 25x10
45x7 35x6 30x5 25x10

1 leg extension
140x6 120x5 100x6
120x6 110x6 100x6 100x10(both legs)
115x8 105x6 95x4 85x5 75x6 65x8 55x8 45x10

tri pressdown
90x8 75x6 60x6
90x6 70x6 50x6
80x6 60x6 40x8

universal
03-29-2004, 07:52 PM
327 off

universal
03-29-2004, 07:52 PM
328off

universal
03-29-2004, 08:03 PM
329

upper power
inc db 75xx8x6x6
pullups x7x5x5
shoul bb press 105x10 115x6x6
bent row 165x6x8x6 ss 135x6
dips 55x6x5-3(0)x4-3(0)
uprite 105x8 115x8 120x6
bb shrug 245x6x6x6

universal
03-30-2004, 12:26 PM
330

lower power

squats 255x6x4x4 ss 225x4
calf raise 170x6x6x6 ss 135x8
leg press 6p+25x6x6x6
bb curl 75x4x4 70x6
sldl 255x6x6x6
dip machine 13x12 16x8 18x6

universal
03-31-2004, 11:11 PM
331


cardio on bike
Level: 6
cals burned: 337
Duration:31 min

5 warm up (level 3)
18 HIIT(15 sprint, 15 med pace)(level 6)
1 sprint (level 6)
7 cool down (level 6)

universal
04-02-2004, 07:33 AM
41
upper hyper

flat db

90x8 70x6 55x6
85x5 65x6 50x6
80x8 60x4 45x4

Wide T-bar
115x8 105x4 95x4 70x5 45x5
115x8 95x4 70x5 45x6

side ss db mil press

35x6-10
35x6-10
30x10-10 25x4-6

chest machine

13x8 10x6 7x6
13x6 10x4 7x4

shou mahcine

112.5x4 87.5x3 50x4
100x6 75x5 30x6

cg row
130x9 110x6 90x8

lat pull down

120x10 100x6 80x8

universal
04-02-2004, 12:33 PM
42 lower hyper

squats 195x20 ss 145x10

calf raise
170x8 150x6 125x8 100x10
170x6 150x6 125x8 100x10
170x8 150x6 125x8 100x12

hammer curl
45x8 35x8
45x6 35x6 30x6
45x6 35x6 30x6 25x10

hammy curl
140x8 120x6 100x7
140x6 120x6 100x6
140x6 120x4 100x5

1 leg extension
120x8 110x4 100x6 90x8
120x8 110x6 100x4 90x6 90x10(both legs)

tri pressdown
100x8 80x6 60x6
90x8 70x4 50x6
80x6 60x6 40x6

universal
04-03-2004, 02:43 PM
43 off

staggard
04-04-2004, 09:47 PM
workouts are looking real solid! Awesome job!

universal
04-05-2004, 02:03 PM
thanks staggard, i aprreciate u looking at my journal

universal
04-06-2004, 01:52 PM
44 off

universal
04-06-2004, 02:07 PM
45
uppper power

inc db 80x6x5x4
bent row 170x8x6x6 ss 135x8
shoul press 125x5x5x5
flat db 85x6x5 75x10
1 arm 65x15 80x10 85x8
uprite row 125x6x6x6

universal
04-06-2004, 02:12 PM
UCONN WON THE FOOKIN' NATIONAL CHAMPIONSHIP!..by the way i go to school there

universal
04-06-2004, 02:16 PM
46
lower power...worked out with one of the UCONN football players today which was fun

squats 265x4x4x4
calf raise 175x6x8x8
Leg press 610x4x4x4
sldl 265x6x6x6
bb curl 75x4.5x5x4
dip machine
20x6
20x6 ss tri extension 100x10
20x6 ss tri extension 125x3

Beast
04-06-2004, 03:55 PM
:spam:

Nice leg pressing, man.

universal
04-07-2004, 07:19 PM
47

cardio on LIFESTYLE bike...1st time on this bike
Level: 10
cals burned: 225
Duration:21 min

5 warm up (level 10)
10 HIIT(15 sprint, 15 med pace)(level 10)
1 sprint (level 10)
5 cool down (level 10)

universal
04-08-2004, 11:54 AM
woke up and legs were sore from yestedays HIIT

universal
04-08-2004, 12:03 PM
48
uppper hyper

flat db

85x10 65x5 45x6
85x6 65x4 45x5
75x6 55x4 35x6

Wide T-bar

120x8 95x4 70x6
120x6 95x5 70x4
120x6 95x5 70x4

front db ss side ss db mil press

30x6-6-10
30x6-4 mil 45x6
30x7-4 mil 45x6

chest machine

14x8 11x4 8x6
14x4 10x4 7x4
12x6 9x3 6x4

upright cable row

150x12 130x6 110x6
150x8 130x6 110x6

cg cable row

120x10 100x6 80x8
130x8 110x6 90xx6

Back machine
130x8 110x4 70x4

universal
04-09-2004, 12:22 PM
49
last night felt really sick, stayed in, took meds etc

lower hyper...workout was very short due to the fact im sick, prob should of skipped it, but i love 20 rep squats :)

Squats 205x20 ss 135x10

Hammer curl
50x6 40x8
50x4 40x8 30x8
45x8 40x4 35x4 30x4

tri pressdown
110x5 85x8 70x6
100x6 80x5 60x6
90x6 70x4 50x6

Db Shrug
100x12 90x8 80x6
95x12 85x8 65x12 55x12

universal
04-11-2004, 02:09 PM
410 off

universal
04-12-2004, 04:33 PM
411 off

universal
04-12-2004, 09:35 PM
412 off

supposed to be upper power but i camped out for tickets last night and got 3 hours sleep so i thought take the day off is better than a crappy workout