LD’s Log

Wednesday - Max OT W5D3 - 01/31/07

Today was LEG day and try as I may, I just couldn’t do DB
Lunges. Lack of coordination & balance!  So I substituted
deep Reverse Hack Squats. I was also able to get in an
extra exercise, the Single Leg, Leg Press. Whew!
Great LEG workout tonight, even took a video of the 45
Degree Calf Press using the Leg Press Machine. I also
hit a PR on the Stiff Leg Dead Lift and I can tell my
grip strength has improved!

Weights:
LEGS & Calves
1) Squats(4×4-6): 4×6x135#, 1×10x115# (Went Deep!)
2) Reverse Hack Squat(2×4-6): 1×6x180#, 1×6x270#, 1×6x300# (Went Deep!)
3) Single Leg, Leg Press(Extra): 1×10x90#, 1×6x180#, 1×8x180#
4) Stiff Leg Dead Lifts(2×4-6): 1×8x145#, 1×6x185#, 1×200#
5) Seated Calf Raise(2×4-6): 1×10x135#, 1×7x180#, 1×6x200#
6) 45 Degree Calf Raises(1×4-6): 1×10x270#, 1×8x360#, 2×8x450#

Tuesday - Max OT W5D2 - 01/30/07

Finally got my Cardio in late this afternoon. Only about
3 hours until it’s weights time. But I’m not doing legs
tonight so that’s a relief! After doing the dictated round
of weights, I tried my hand at one of the CrossFit exercises
I’d seen done. Using a Bench as a butt-stopping point, I
did squats into Standing Military Presses.  Talk about jump
starting your heart rate!  It’s a great exercise!
I hit a PR in the seated BB Military Press tonight since I
was using the Smith Machine.  I also hit a PR doing the BB
shrug!  So all in all, it was a great workout tonight!!

Cardio: 30 Min. Treadmill, Random Hills, Level 5, Speed 4.6
Auto-Random Incline 0-4.3 with random lengths of time at each incline

Weights:
Shoulders & Traps
1) BB Military Press(3×4-6): 1×4x135#, 2×6x125#, 1×6x130# (Smith Machine)
2) Seated DB Military Press(1×4-6): 1×6x30#, 3×6x35#
3) DB Side Laterals(2×4-6): 1×8x20#, 3×6x25#
4) DB Side Lateral Rotations(CW/CCW - Extra): 1×10x8#, 1×10x10#, 1×10x12#, 1×10x15#
5) BB Shrug(3×10-12): 1×6x185#, 1×6x205#, 1×6x215#
6) CrossFit BB Squat to Mil. Press(Extra): 1×10x65#, 1×6x75#, 1×10x75# (really kicks up the HR!)

Monday - Max OT W5D1 - 01/29/07

Today begins week 5 of this 6 month Max OT program
and I’ve started off well! My eating is right on
and I’ve gotten my Cardio in as well as my Lifting!
Next Moday, I’ll make the pull-ups more intense by
not offsetting my own weight quite so much.
I did hit a PR on the DB Wrist Curls!!

AM Cardio: 30 Min. Treadmill, Random Hills, Level 6
25 Min. Speed 4.6, 5 min. Speed 5.0
Auto-Random Incline 0-5 with random lengths of time at each incline

MONDAY: Shoulders & Forearms
1) Pull-Ups(??x50): 3×10x60#, 2×10x50# (assisted Pull-ups)
2) Close Grip Cable Pull Downs(2×4-6): 3×6x120#
3) Bent Over BB Rows(2×4-6): 1×6x135#, 1×6x155#
4) Weighted Hyper-Extensions(2×4-6): 1×12x25#, 2×10x35#
5) BB Wrist Curls(2×6-8): 1×6x85#, 2×6x95#
6) Standing DB Wrist Curls(2×6-8): 1×8x45#, 2×8x50#
7) Wide-Grip Pull downs(Extra): 1×10x90#, 2×8x105#

The following is the published MAX OT routine
for weeks 5-8 of the 6 month program which I
will begin tomorrow (Monday).

MONDAY - Back & Forearms
Pull Ups
Close Grip Cable Pull Downs
Bent Over BB Rows
Hyper-Extensions
Wrist Curls
Standing DB Wrist Curls

TUESDAY - Shoulders & Traps
BB Military Press
Seated DB Military Press
DB Side Laterals
BB Shrug

WEDNESDAY - Legs & Calves
Squats
Lunges
Stiff Leg Dead Lifts
Seated Calf Raise
45 Degree Calf Raises

THURSDAY - Chest
BB Bench Press
BB Incline Bench Press
Weighted Dips

FRIDAY - Biceps & Triceps
Straight Bar Curls
Alternating DB Curls
Lying DB Tricep Press
Cable Tricep Press downs

At least 5 Cardio session per week are planned and the
weekend will be used for Make-Up sessions when needed.

2007 MAX OT M1W4D5 - 01/26/07
Pretty good workout tonight, short but I
got everything in plus some extras and I
did work hard!  No Cardio today and my
eating was ok with the exception of some
Whole Wheat Fig cookies that found their
way into my shopping cart today!!
This was the offical last day of Month 1
on my 6 Month MAX OT Journey.  If I were
as dedicated about my diet & cardio as I
am about my lifting I’d be making much
better progress! I’ll be doing some extra
work this weekend, including the AB work I
skipped tonight.

FRIDAY: Biceps & ABs (I skipped ABs tonight, will do them this weekend)1) Straight Bar Curls(2×4-6): 1×6x55#, 1×6x65#, 1×6x75#, 1×6x85#, 1×15x45#
2) EZ Bar Reverse Curls(Sub for Hammers): 1×8x45#, 1×6x55#, 1×8x45#
3) Incline DB Alternating Curls(Extra): 1×6x30#, 2×6x35#
4) EZ Bar Preacher Curls(1×4-6): 1×6x65#, 2×6x75#
5) Cable Tricep Pressdown(Extra): 1×10x100#, 3×10x110# Supersetting with
6) Neutral Grip Pull Ups(Extra): 1×6, 3×5

2007 MAX OT M1W4D4 - 01/25/07

I had a good Cardio Session this afternoon, make-up
for eating a Candy Bar. LOL
I also had a good Workout tonight, although I did feel
a little weak in some exercises. I sure miss the pump
I used to get with my Supplements.  I’m anxious to start
my new Supps on Monday, my 1st of Month 2 on this program!

Cardio: 41 minutes Total
20 Min. Cross Trainer, Random Hills, Level 5
21 Min. Treadmill, speed constant @ 3.0
Incline Intervals consisting of:
5 min. Incline of 10.0
1 min. ea. Incline 11, 12, 13, 14, 15, 14, 13, 12, 11, 10
1 min. ea. Incline 11, 12, 13, 12, 11, 10

THURSDAY: Shoulders & Triceps
1) DB Military Press(3×4-6): 1×6x30#, 3×6x35#
2) Seated Straight Bar Mil. Press(2×4-6): 1×6x75#, 1×6x85#, 1×6x95#
3) DB Side Laterals(2×4-6): 3×6x20#(Seated), 2×6x25#(Standing) - Down from last week!
4) EZ Bar Skull Crushers (2×4-6): 1×8x55#, 2×6x65# Supersetted with
5) EZ Bar Close-Grip Bench Press(Extra): 1×10x55#, 2×10x65#
6) Tricep Cable Press Down(2×4-6): 1×10x120#, 2×6x130# Supersetted with
7) Cable Rope Overhead Tricep Extension: 1×10x90#, 2×6x100# - Down from last week!
8) Standing BB Military Press(Extra): 1×10x65#, 1×8x75#, 1×8x65#

2007 MAX OT M1W4D3 - 01/24/07

Terrific workout today. I got my Cardio in which was pretty
strenuous and then had a great Back & Traps workout tonight!
Hit some new PRs again!!  This while I’m off most of my Supps!!
I did receive the balance of my new Supps today and will start
taking them again on Monday, the first day of Month 2 of this
program!

Afternoon Cardio:
40 Min. Treadmill (Constant Speed = 3.0) Consisting of:
5 min. Incline 10
1 min. Wave Interval Incline of: 11, 12, 13, 14, 15, 14, 13, 12, 11, 10
2 min. Wave Interval Incline of: 11, 12, 13, 14, 15, 14, 13, 12, 11
1 min. Interval Controlled Cool-down: 10, 9, 8, 7, 6, 5, 4

WEDNESDAY: BACK & TRAPS
1) Bent Over BB Rows(2×4-6): 1×6x135#, 1×5x145#, 1×6x135#
2) Close Grip Pull Downs(2×4-6): 1×8x120#, 1×6x130#, 1×6x140#
3) Pull-Ups(2×4-6)(Assisted): 1×8x-50#, 1×8x-40#, 1×6x030#, 1×4x-20# Supersetted with
4) Bodyweight DIPS(Extra): 4×8
5) Cable Rows(1×4-6): 1×8x120#, 2×6x150#
6) Dead Lifts(2×4-6): 1×7x115#, 1×8x145#, 1×8x165#
7) BB Shrug(1×4-6): 1×10x135#, 1×7x185#, 1×6x195#
8) DB Shrug(Extra): 1×8x75#, 2×8x80#

2007 MAX OT M1W4D2 - 01/23/07

Another good workout tonight! I had vowed to raise
my Bench Press weights by at least 5 lbs over my last
PRs and I did just that on the Incline & Flat Bench
Press!! So two new PRs. Maybe this weight lifting is
paying off? Still pretty humbling weight amounts but
I’m improving and that’s what counts!

TUESDAY: CHEST & FOREARMS
1) Incline Bench Press(3×4-6): 1×6x95#, 1×6x115#, 2×6x120#
2) Flat Bench Press(3×4-6): 1×6x115#, 2×6x145#, 1×8x125#
3) Decline Bench Press(1×4-6): 1×8x115#, 1×6x145#, 1×6x155#
4) BB Wrist Curls(2×8-10): 1×10x85#, 1×8x95# (Barely made 8 )
5) Standing DB Wrist Curls(2×6-8): 1×10x35#, 2×10x40#
6) Slight Incline DB Press(Extra): 1×10x35#, 1×8x40#

2007 MAX OT M1W4D1 - 01/22/07

Noon Cardio:
Cross Trainer:
30 Min. Random Hills, Level 4, Speed maintained above 7.0
Treadmill:20 Min. total consisting of (Speed constant @ 3.0)
5 Min. Incline 10 followed by
1 Min. each Incline of 11, 12, 13, 14, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5 (Whew!)
Not too bad since I haven’t done cardio in 3 weeks!

MONDAY: LEGS - Hit some PRs tonight!
1) Squats(3×4-6): 1×6x165#, 1×6x185#, 2×6x205# (Smith Machine)
2) Leg Press(2×4-6): 1×8x360#, 1×8x450#, 2×6x550#
3) Leg Extension(Extra): 1×6x180#, 1×6x225#, 1×6x235#
4) Stiff Leg Dead Lift(2×6): 1×6x185#, 1×6x195#
5) Standing Calf Raise(3×6-8): 3×10x395# (Stack Max)
6) Seated Calf Raise(2×6-8): 1×7x225#, 1×6x250#, 1×8x135#

END OF MONTH 1, WEEK 3 OF THE MAX OT 6 MONTH PROGRAM

Today is Recover Day plus I may have a “Free” meal.
I don’t really deserve a free meal since my diet hasn’t
been all that good. But I plan on getting back on track
Monday! If I make it to the gym today, it’ll be for a
visit to the Hot Tub (I’m sore!) and the Steam Room!!

Ok this morning was “Weigh In” time so here’s my current
progress:

6 Month MAX OT Program
   Progess Report
               Date   Weight  bf%
Start:    01/01/07 164.5   15.3
Week 1: 01/07/07 160.5   15.0
Week 2: 01/14/07 162.5   15.0
Week 3: 01/21/07 162.0   15.3

As you can see, I’m just “maintaining” and I really need
to kick it up a notch (mainly my eating). My strength and
mass have been improving I believe (I’ll be doing progress
measurements & Photos next weekend which will be the end of
my 1st month of MAX OT) but my body fat needs to be brought
down, my new MAIN goal!!

February Goals:
Reduce BF% to below 12%
Increase Bench Press by 25# for 4-6 Reps
Increase BB Squat by 45# for 4-6 Reps