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.maximum.
07-26-2005, 01:29 PM
First day of my journal,

Stats: (as of 7/26/05)
age: 29
height: 6'0"
weight 235
bf % = about 18-20%

Goals:
Cut to about 10% bf by Nov. 1st., thinking that would put me about 205lbs.

Bulk from Nov 1st to March 1st to about 220lbs.

As of 7/26/05, been doing WBB#1 for a month. Tracking cals through fitday. Cardio at least 30 min (shoot for 45 minutes) 2x a week.

.maximum.
07-26-2005, 01:34 PM
7/25/05 Monday

Didn't get to enter this yesterday...

BB Bench Press 135x10 165x8 185x7
Low Incline DB Press 55x8 65x6
Dips 8/7 (on machine w/25lb assist)
Chin-ups 8/8 (on machine w/115/130lb assist)
Deadlift 255x8 275x7
Bent Over BB Rows 95x8 115x8
Shrugs 100x9 110x10
Farmer's walk w/ 70lb DB's

Finished with a 10 minute session on the ellpitcal machine.

.maximum.
07-26-2005, 01:35 PM
7/26/05 Tuesday

Cardio Day

45 minutes on the elliptical.

.maximum.
07-27-2005, 01:56 PM
7/27/05 Wednesday

Squat 255x8 275x8
Hack Squat 185x8 225x4 225x2
Leg Curls 140x10 160x6
SLDL 185x8 225x7
Calf Raises 121x10 131x10 141x9 141x6
Farmer Walk w/ 70lb DB's

Coke
07-28-2005, 04:18 AM
Good luck with it all Max!!...you are off to a great start and have some good strength - wish you the best results.

.maximum.
07-28-2005, 07:28 AM
Thanks, CoCoa! I have been working out since Sep of last year, but not really educated. Changing that now! I hope to make a major transformation, I've already dropped from 265 @ 30+% bf to 230 @ 20% bf...people are starting to notice :-)

Can't wait to see some abs!

.maximum.
07-28-2005, 12:59 PM
7/28/05 Thursday

45 minutes elliptical machine ~600 cals.

.maximum.
07-29-2005, 12:27 PM
7/29/05 Friday

BB Military Press 95x8 105x6
Arnold Press 35x8 35x7
Standing Lat Raise 25x8 25x8
Narrow Grip Bench 145x8 155x6
French Press(Skullcrushers) 70x8 80x6
BB Curls 70x8 80x4 ---> added a set of DB curls 35x5
Hammer Curls 25x8 30x6
Farmer's Walk w/ 70lb DB's

KevinStarke
07-29-2005, 12:33 PM
Solid workout man

.maximum.
08-01-2005, 12:40 PM
Thanks Kevin, I have had a few people in the gym comment on my workout intensity -
it makes me want to work even harder! :-)

8/1/05 Monday

BB Bench 145x10 165x8 185x7
Low Incline DB Bench 60x8 65x6
Dips (w/25lb assist on machine) 8/8
Chins (w/115lb assist) 8/8
Deadlift 265x8 285x6
Bent-over Rows 115x8 125x7
DB Shrugs 100x10 110x10
Farmer's walk w/ 70lb DB's

Felt pretty strong today...really enjoyed my workout.

Coke
08-02-2005, 04:27 AM
...I have had a few people in the gym comment on my workout intensity...
That because you take it to the max, lol - ;) ...efforts have been great this week but you are just getting started.

.maximum.
08-02-2005, 01:54 PM
To the MAXX!!11!! lol

8/2/05 Tuesday

45 minutes ellpitcal trainer.

.maximum.
08-03-2005, 12:21 PM
8/3/05 Wednesday

Felt a bit weak, and after the 1st set of SLDL, felt a little pain in the lower back...which went away almost as soon as I left the gym. Kind of felt like i was straining the lower back...

ATF Squat (warmup) 135x10
Squat 275x8 285x8
Hack Squat 205x8 215x5 (grip failure - I had at least 2 more reps!)
Seated Leg Curls 150x8 150x8
SLDL 185x8 185x8
Seated Calf Raise 121x10 131x10 141x10 141x10

Coke
08-04-2005, 05:07 AM
The leg workout is looking very nice, keep on with it bro.

KevinStarke
08-04-2005, 11:47 AM
Squats are lookin real good man, nice hacks too!

.maximum.
08-04-2005, 12:56 PM
8/4/05 Thursday

Cardio...

45 minutes on elliptical machine.
Legs were killing me for the 1st 15 minutes from the leg session yesterday :-)

Thanks for the encouragement Kevin and Cocoa! I did a little peeking in your journals, and seeing what YOU guys lift, makes the comments that much more encouraging!

.maximum.
08-05-2005, 12:29 PM
8/5/05 Friday

Military Press 95x8 105x7
Arnold Press 35x8 35x8
Lat DB Raise 25x8 25x8
Reverse Pec Dek 50x8 60x8
Narrow Grip Bench 145x8 155x6
Skullcrushers 70x8 80x6
BB curls 70x8 80x6
Hammer Curls 25x8 30x8
Crunches 4 x 25 reps

.maximum.
08-15-2005, 01:19 PM
Didn't have time to post all last week, so an update:

8/8/05 Monday
BB Bench 135x4 205x3 225x1 245x1
Incline DB 60x8 65x8
Dips 8 w/25lb assist, 5@BW
Chins 8@ 115lb assist, 3@ 100lb assist
Deadlift 135x5 275x2 315x1 335x1 355x2
Squat 225x3 315x1 335x1 355x2
BB Curl 95x4 95x4
DB Curls 40x6

I went in to the gym to max on bench, and once I got started, I decided to try max on squat and deads, too. Probably not the best program to follow for a workout, but I was having a stressful day, and was just venting on the weights...

8/9/05 Tuesday
Off day...

8/10/05 Wednesday
DB Bench 40x10 50x8 60x8
Incline DB Bench 50x8 60x8
DB Shoulder Press 40x8 50x5
Upright Rows 95x8 95x6
Lat Pulldowns 130x8 130x6
DB Curls 30x8 35x5
Hammer Curls 25x8 30x6
Tricep Pushdowns 50x12 60x5
Dips 5@BW 8@ 40lb assist

Again, just kind of mixing it up and going by feel this day...Probably not productive, but better than not doing anything.

8/11/05 Thursday

30 mins. elliptical
15 minutes basketball

8/12/05 Friday
Squat 135x10 225x8 245x8
Good Mornings 135x8 185x8
Leg Extensions 150x8 170x8
Seated Leg Curls 140x8 160x6
Seated Calf Raises 121x10 131x10 141x8 141x10
DB Flyes 20x8 30x8 40x8
DB Curls 35x8 40x4
OH DB Extensions 25x10 25x8
DB Skullcrushers 25x4 20x5
Dips 8@ 25lb assist 6@40lb assist.

I was feeling pretty weak this day...just going through some exercised I hadn't done for a while...

.maximum.
08-16-2005, 11:02 AM
Yesterday...

8/15/05 Monday
Squat 135x10 225x8 295x6 315x6
Leg Press 245x10 470x8 560x6 610x6
SLDL 225x6 245x6
Seated Calf Raise 141x8 151x8 166x6 166x8

Starting Max-OT this week, going to see how it goes for a couple of months...

Coke
08-16-2005, 12:18 PM
Damn, that Max is way too busy doing this and that - ;) ...at least you are training - how nice of you to update, lol. Nice weights you've been using, best of luck with the Max-OT program bro.

.maximum.
08-16-2005, 01:36 PM
8/16/05 Tuesday

BB Curls 45x10 65x8 80x4 80x3 80x2
(hopefully next week i can get 2 good sets of 80x4)
Alt DB Curls 35x4 35x5
Cable Curls 90x8
Cable Pressdown 130x8 150x8
(will need to go up a bit on these)
Skullcrushers 95x8 95x5
Dips 5@bw
BB Wrist Curls 95x6 95x4
DB Wrist Curls 35x8
Leg Raise (no add'l weight) 2 set of 15
Cable Crunches 50x10 100x10
(not sure if my form is right, will have to do a little research)
Crunches (no add'l weight) 1x10

Liking the shorter workout times, since I go to the gym on my lunch break...and I am trying to focus even more on strict form and controlling the weight.


Yeah, and I feel bad for not keeping my fitday up to date either...but at least I am still getting into the gym...

Doing this MAX-OT program takes 5 days a week now, and therefore I am cutting out cardio...hoping I can continue to lose fat without the cardio. I know, I know...it's all about DIET! I guess I have to "de-program" my mindset.

Coke
08-17-2005, 05:23 AM
It would be interesting to find how much time you can devote to lunch hour training, I used to do them myself too and they worked out well...doing good!!

.maximum.
08-17-2005, 08:33 AM
I try to keep the workouts to under an hour...it's great that the gym is a block away from work...I usually make it in and out of the office in about an hour and 15... :-O

.maximum.
08-17-2005, 12:32 PM
8/17/05 Wednesday

BB Military Press 45x8 65x8 85x8 115x6 120x4
Seated DB Press 45x6 50x4
Standing Lat DB Raise 30x6 30x6 20x8
BB Shrugs 225x7 235x6
Upright Rows 95x6 85x6 (bad form with 95, much better w/85lb)
Face Pulls 8x90 7x120

1st time doing face pulls...how do you keep your balance? I staggered my feet, but could barely maintain my form!

.maximum.
08-19-2005, 11:13 AM
8/18/05 Thursday

Lat Pulldowns 50x8 70x8 120x5 140x6 130x6
Seated Cable Rows 120x8 140x7
Good Mornings 225x6 225x6
Deadlifts 315x4 315x4

Coke
08-19-2005, 11:43 AM
Props for staying on track and keeping on top of things, fine past couple of efforts man.

.maximum.
08-19-2005, 12:30 PM
8/19/05 Friday

BB Flat Bench 135x10 155x6 185x1 205x4 210x4
Incline DB Press 70x5 70x4 65x5 65x5
Dips 4/4/3 (all @ bw)

.maximum.
08-19-2005, 12:32 PM
CoCoa-

Thanks for checking in...I have made it so that lifting and proper nutrition are just my lifestyle...it feels weird not to work out for a few days, and I always feel bad whenever I eat something that is out of line with my diet.

Plus I LOVE to lift weights!

.maximum.
08-22-2005, 12:19 PM
8/22/05 Monday
Squat 135x8 225x4 295x4 315x4 315x4
Leg Press 610x6 650x6
SLDL 225x6 245x6
Calf Raises 166x8 176x7 176x6 176x8
Leg Raises 140x8 170x8

Coke
08-23-2005, 04:46 AM
Doing some great leg work Max.

.maximum.
08-24-2005, 08:13 AM
8/23/05 Tuesday

BB Curls 65x6 75x6 80x3 75x4
Alt. DB Curls 35x4 35x4
Cable Curls 110x6
Cable Pressdowns 50x10 80x10 140x4 160x6 180x4
Skulls 95x6 95x5
Dips 4 @bw
DB Wrist Curls 35x8 40x8 40x6 35x6

.maximum.
08-24-2005, 01:49 PM
8/24/05 Wednesday

BB Military 65x8 85x8 115x6 115x3
Seated DB Press 45x6 45x6
Standing Lat Raise 25x8 25x8
BB Shrugs 225x8 245x6
Face Pulls 120x8 140x8
Lat Pulldowns 140x5 130x6 100x6
Seated Cable Rows 140x4 120x6
Bent Over Rows 135x4 135x2
Incline DB Press 50x6 55x6 55x8
Dips (@bw) 3/4

.maximum.
08-25-2005, 01:51 PM
Thursday 8/25/05 and Friday 8/26/05

Gym Closed to paint walls... :rolleyes:

Oh well... :cry: