LD’s Log

Didn’t do anything but eat on Monday!

MAX OT W9D2 - 02/27/07
Cardio: 60 Minutes total
30 Min. Treadmill, Running Random Hills; Level 5, Speed 4.5 - 5.0
10 Min. Cross-Trainer, level 5
20 Min. Treadmill, Fast Walking, Random Inclines.

After yesterday’s lazy & pig out day (Popeyes) I decided I
needed to get my rear in gear so I went to the gym for ABs
and Cardio! This will be ALL I’ll be doing for the next week
during my week long MAX OT Recovery period.

ABs:
1) Power Crunch: 2×25x25#
2) Weighted Side Bends: 2×15x55$ each side
3) Incline Sit-ups: 2×20 (Supsets 10 ea. of half-way up & full Sit-up positions)
4) Cable Rope Crunches: 2×20x90#

Cardio:
30 Min. Running Random Hills; Level 5, Speed between 4.5 & 6.0

Max OT W8D5 - 02/23/07
End of 2 Months of the 6 Month MAX OT Program!

Weights
Biceps & Triceps (Altered from original Max OT routine)
1) Straight Bar Curls(3×4-6): 1×6x85#, 1×5x100#, 1×4x100#, 1×5x95#
2) Alternating Incline DB Curls(2×4-6): 1×5x45#, 1×6x40#, 1×5x40#, 1×7x35#
3) EZ Bar Skull Crushers/Bench Press Supersets(2×4-6): 1×8x85#, 1×6x95#, 1×8x85#
4) Cable Rope Overhead Tricep Extension(2×4-6): 3×6x110#
5) Tricep Pressdown/Weighted Neutral Grip Pullup Supersets(1×4-6): 1×10/4×120/35#, 2×8/4×130/25#, 1×8/7×130/15#

Excellant workout to conclude (tecnically) the first 8 weeks of this MAX OT 6 Month program!! Now for a week off from lifting and more concentrated effort on cardio and eating clean!!

Max OT W8D4 - 02/22/07
As usual it was a humbling workout tonight, however with that said it was also a good workout (for me). I just can’t understand why I’m so weak in the chest? But I’m improving slowly over time! I sort of diverted away from the Max OT plan in order to get more sets in to try and strengthen my chest and improve my bench pressing.

Weights:
Chest
1)BB Bench Press(3×4-6): 1×6x140#, 1×6x145#, 1×5x145#, 1×6x135#, 1×8x115#
2) BB Incline Bench Press(2×4-6): 1×6x85#, 1×6x100#, 1×5x120#, 1×6x110#, 1×8x100#
3) Weighted Dips(2×4-6): 1×8xBW, 1×5x25#, 1×6x35#, 1×6x25#, 1×10xBW
4) DB Fly(Extra): 1×10x20#, 1×10x25#, 1×10x30#, 1×8x40#, 1×6x40#
The highlighted DB Flys were supersetted with flat DB Bench Presses!

Max OT W8D3 - 02/21/07

No Cardio today .. although with all the dang
cookies I ate, I should have done a double session!

Weights
Legs & Calves
1) Squats(4×4-6): 1×6x165#, 1×6x185#, 1×6x200#, 2×6x215# (Sissy Squats)
2) One Leg, Leg Press: 1×6x230#, 1×6x250#, 1×6x270# (Great!)
3) 45 Degree Calf Raises(1×4-6): 1×8x500#, 3×6x550#
4) Stiff Leg Dead Lifts(2×4-6): 3×6x185#
5) Seated Calf Raise(2×4-6): Skipped due to time

I had to skip the Seated Calf Raise due to time constraints, however I had a good leg workout. By Sissy Squats I mean squat to parallel or near parallel instead of butt to the floor (Which are better I know!). I’m also staying light on the Stiff Leg Deads due to some discomfort in my lower back, which I think is getting better.

Max OT W8D2 - 02/20/07

AM Cardio:
25 Min. Treadmill
25 Min. Random Hills @ Level 5, Speed constant @ 4.5 (Hit the Dang Stop Button!)
10 Min. Random Hills @ Level 6, Speed constant @ 5.0

Weights
Shouders & Traps
1) BB Military Press(3×4-6): 1×8x125#, 3×6x140#, 1×8x140#
2) Seated DB Military Press(1×4-6): 5×6x35#
3) DB Side/Front Laterals Supersets(2×4-6): 5×6x25#
4) BB Shrug(3×10-12): 2×12x225#, 2×10x225#, 1×12x225#, 1×15x135#

Tonight I didn’t go for any PR’s because I wanted to complete 5 full sets of each exercise. I did use hooks on the BB Shrug when doing the 225# sets.
Great workout today!

Max OT W8D1 - 02/19/07 - President’s Day

AM Cardio:
30 Min. Treadmill, Random Hills @ Level 5, Speed constant @ 4.5

I was able to check my new Champion 920 Heart Rate watch against the treadmill I was on, even though I’m not all that confident that the treadmill’s is accurate but it’s a guide anyways.
From my calculations it looks like my Watch reads about 3% lower than the Treadmill. Like the Omron BF Analyzer I have, I’ll take the Heart Rate Monitor’s readings with a grain of salt.
It’s better than nothing I believe.

Weights:
Back & Forearms
1) Pull Ups(??x50): 2×10x40#, 3×10x30#
2) Close Grip Cable Pull Downs(2×4-6): 1×6x120#, 1×6x135#, 1×6x140# (Life System Equip)
3) Bent Over BB Rows(2×4-6): 1×6x145#, 2×6x165# (Too heavy causing pretty bad form!)
4) Weighted Hyper-Extensions(2×4-6): 1×6x55#, 1×6x60#, 1×8x60#
5) BB Wrist Curls(2×608): 1×8x85#, 2×6x100#, 1×8x90#
6) Standing DB Wrist Curls(2×6-8): 1×6x55#, 3×6x65#
7) DB Rows(Extra): 1×8x60#, 3×6x75#

All in all a great start to week 8!!

Saturday was a recovery day that turned into a FREE day too. The Girl Scout cookies I ordered arrived and I do LOVE my licorice. LOL So needless to say, yesterday wasn’t all that great as far as staying on track goes.  Today I’ve planned on another rest day, but will eat clean and drink my water. If my conscience gets the better of me, I may go in and do some cardio.

This morning was weigh-in again and I’m kind of excited if I can believe my progress! I GAINED 5 pounds while losing 1/2 percentage of bodyfat!! Hey I’ll take it, I just hope it’s close to being accurate.

6 Month MAX OT Program
   Progess Report
  Date    Weight  bf%
01/01/07 164.5   15.3
01/07/07 160.5   15.0
01/14/07 162.5   15.0
01/21/07 162.0   15.3
01/28/07 162.0   14.4
02/04/07 161.0   14.8
02/11/07 159.5   15.0
02/18/07 164.5   14.5

Max OT W7D5 - 02/16/07

End of Week Max OT Week 7. One more week before I’m supposed to take a week off. However since I’ve done so badly on my cardio, I’ll be doing cardio & Abs that week, just no weights.

Weights:
Biceps & Triceps (Altered from original Max OT routine)
1) Straight Bar Curls(3×4-6): 1×6x85#, 1×4x100#, 1×6x90#, 1×6x85#
2) Alternating DB Curls(2×4-6): 1×6x40#, 1×6x45#, 1×6x45#(Seated)
3) EZ Bar Skull Crushers/Bench Press Supersets(2×4-6): 1×6/10×65#, 1×6/10×80#, 1×8/10×85#
4) Cable Rope Overhead Tricep Extension(2×4-6): 1×10x100#, 1×8x110#, 1×6x120#
5) Pressdown/Neutral Grip Weighted Pullup Supersets(1×4-6): 2×8/3×120/35#, 1×8/4×120/25#, 1×8/3×120/25#
6) High Cable Curls: 1×8x40#, 2×6x45#

Awesome Arm workout tonight!!

Max OT W7D4 - 02/15/07
I didn’t work out last night as planned so I made up my LEG workout this morning! I did my regular Thursday night Chest workout so I’m back on schedule!

AM Weights:
Legs & Calves
1) Squats(4×4-6): 1×6x135#, 1×6x165#, 2×6x175#
2) Stiff Leg Dead Lift(2×4-6): 1×8x135#, 1×8x165#, 1×8x185#
3) Leg Extensions(Extra): 1×6x180#, 2×6x225#
4) Leg Press/Calf Press Superset(2×4-6): 1×8/10×270#, 1×8/8×360#, 1×8/10×400#

PM Weights:
Chest
1) BB Bench Press(3×4-6): 1×6x135#, 2×6x145#
2) BB Incline Bench Press(2×4-6): 1×6x95#, 1×6x105#, 1×6x115#, 1×15x75#
3) DB Fly(Extra): 1×8x30#, 1×8x35#, 1×8x40#
4) Weighted Dips(2×4-6): 1×8xBW, 1×4x35#, 1×7x35#

Nothing special doing Chest tonight, it’s one of my more humbling exercises because I can’t lift what I think I should be able to lift! It’s so damn frustrating!  But I won’t quit!!