LD’s Log

MAX OT W13D2 - 03/27/07
Today I decided to start running Mesa Hill overlooking Garden of the Gods. Running South, it’s not a really long hill but it does have it’s steep sections! This is the hill I started training on when I first ran the Pikes Peak Ascent another lifetime … no, another 2 lifetimes ago! LOL My first time out this morning, I did the round trip without walking (much to my surprise). What a Lung Burning, Heart Pounding morning! I’d forgotten how different it was to run on both asphalt & trails as opposed to the treadmill. Work is going to try and prevent me from Lifting tonight but I’m going to make a real effort to defeat it.

AM Cardio:
Mesa Hill - First Day - 16 minutes round trip (Distance Unknown).

Legs & Calves
1) Standing Single Leg Calf Raise(3×6-8): 1×8x195#, 2×10x195#
2) Hack Machine Calf Raise(2×6-8): 3×8x810#
3) Squat(4×4-6): 1×6x225#, 1×6x245#, 1×6x150#, 1×6x240#, 1×8x230#
4) Leg Press/Extension Supersets(2×4-6): 3×6/10×450#/90#

I skipped the Stiff Leg Dead Lift in favor of Supersetting the Leg Press with the Leg Extension. I didn’t go heavy on the Leg Extensions but I rep’d them out rapidly and the combination really pounded my upper legs! Walking down the stairs to the locker room was difficult!

MAX OT W13D1 - 03/26/07
Start of Week 13 of this 6 Month Max OT Program!

Shoulders & Triceps (Tweeked)
1) Seated DB Press(3×4-6): 3×6x40#
2) BB Smith-Machine Military Press(2×4-6): 1×6x145#, 2×6x150#
3) DB Side/Front Raise Supersets(2×4-6): 3×6/10×25#
4) Tricep Pressdown(3×4-6): 1×6x140#, 2×6x150#
5) EZ Bar Skull Crusher/Bench Press Superset(2×4-6): 1×6x65#, 2×6x75#
6) Seated DB Tricep Extension(1×4-6): 3×6x20#
7) Close-Grip BB Bench Press(Extra): 2×6x115#, 1×8x115#

Worked out with a sinus headache tonight. Pain would leave while I was doing an actual lift, then come pounding back as soon as I completed the lift and until my next set. Pollen has been pretty high the past couple of days and I’ve been paying for it. I still got in a decent workout though.

MAX OT W12D6 - 03/24/07

I skipped my workout last night so I made it up this morning. Tried something new today, I mixed my M3 with CellMass pre-workout and then mixed my BCAAs with NO-Xplode and drank just prior & during my workout.

Biceps & Abs
1) Straight Bar Curls(2×4-6): 3×6x85#
2) DB Hammer Curls(2×4-6): 3×6x40#
3) EZ Bar Preacher Curls(2×4-6): 1×6x85#, 1×6x95#, 2×10x65# (Slow Negatives)
4) Power Crunches: 3×30x25#
5) Neutral-Grip Pull-Ups: 3×6xBW
6) Bodyweight Dips: 3×10

After a disastrous evening last night, I managed to have a pretty good workout this morning. I did feel a little weak on the bicep routines, but all in all I did pretty good. I deviated from the program a little in that I only did Power Crunches and I added sets of neutral-grip pull-ups and bodyweight Dips to conclude my workout.

I HAVE TO GET MY SNACKING AND CARDIO UNDER CONTROL!!

MAX OT W12D4 - 03/22/07

Chest & Traps
1) Incline DB Bench Press(3×4-6): 3×6x50# - (Video posted)
2) Flat DB Bench Press(2×4-6): 3×6x55#
3) Decline BB Bench Press(2×4-6): 1×6x155#, 1×6x160#, 1×8x135#
4) BB Shrug(2×4-6): 3×6x225#
5) DB Shrug(2×4-6): 2×6x90#
6) Weighted Dips(Extra): 1×10xBW, 1×6xBW+25#, 1×6xBW+30#

Eating was way off today … Chocolates again! However my workout tonight was good. The weight amounts are nothing to brag about, but for me I had an excellant workout!

MAX OT W12D3 - 03/21/07

Back & Cardio (Substituted for ABs)
1) Lat Pulldowns(3×4-6): 1×6x130#, 1×6x140#, 1×6x150# (Widened my Grip!)
2) Close Grip Pull downs(2×4-6): 1×6x140#, 1×6x150#, 1×6x160#
3) Cable Rows(2×4-6): 1×6x140#, 1×6x150#, 1×6x160# (Slow Negatives)
4) DB Rows(1×4-6): 1×6x70#, 1×6x75#, 2×6x80#

Cardio: 10 Min. Treadmill Interval running
5 min. fast walking warm-up, 5 min. cool down

I skipped my normal AB workout tonight in favor of getting in a short Cardio session. It wasn’t long but it was pretty intense considering it’s the first session in quite some time.

MAX OT W12D2 - 03/20/07

Legs & Calves
1) Standing Single-Leg Calf Raise(3×6-8): 1×6x155#, 1×6x175#, 1×6x195#
2) Hack Machine Calf Raise(2×6-8): 2×7x810#, 1×8x810#
3) Squat(4×4-6): 1×6x205#, 1×6x225#, 2×6x245#
4) Leg Press(2×4-6): 1×6x540#, 1×6x590#, 1×6x600#
5) Stiff Leg Dead Lift(3×4-6): 1×6x185#, 2×6x195#

Good workout tonight. I did have a small piece of cake with vanilla ice cream to celebrate one of my Grandson’s birthdays. Other than that I’ve been ‘pretty’ legal today. M3 tastes as bad as I remembered but I think even though it’s only day 2 back on it, that it’s making a difference! I still haven’t done any cardio this week. That’s not good!

I almost forgot to post my weekly stats. Just in case anyone actually visits and read these posts. If you do, drop me a comment … but keep it clean. LOL

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
02/24/07 164.0   15.8
03/04/07 162.5   15.8
03/11/07 165.0   15.4
03/18/07 162.0   15.6

MAX OT W12D1 - 03/19/07

Shoulders & Triceps (Tweeked)
1) Standing DB Press(3×4-6): 1×8x35#, 2×6x40#, 1×10x30#
2) BB Military Press(2×4-6): 1×6x115#, 2×6x125#, 1×8x130# (Behind neck Press, Smith Mach.)
3) DB Side/Front Raise Supersets(2×4-6): 1×6x25#, 1×6x30#, 1×6x25#
4) Tricep Pressdown(3×4-6): 1×6x150#, 1×6x140,130,120,110# Drop Sets
5) BB Close-Grip Bench Press (Extra): 1×6x135, 1×6x125, 1×6x115#
6) EZ Bar Skull Crushers (2×4-6): 1×8x65#, 1×8x85#, 2×6x95#

Tonight started my 12th week of this 6 Month Max OT program. I started back on the Metabolix M3 also.  In fact, for pre-workout I mixed one serving of M3 with one serving of NO-Shotgun.  I have energy to spare! I even walked home from the gym which isn’t all that far, but some of it up-hill!

This will be a totally non-fitness post. Well it IS Sunday!

Today was so nice out that I decided to take the Harley out for a stretch. It’s been a long time since I’ve had her over 50 mph. Too long!
So I gassed her up then stopped at the local "On The Border" and filled my tank too! One Huge Fajita Burrito plus one very large piece of ice cream cake! Just the fact that I was able to eat it all is kind of disgusting. LOL

Then the glorious RIDE! It had been too long …. Nuff said.

Tomorrow begins week 12 of this 6 month MAX OT program!

MAX OT W11D6 - 03/17/07
Thursday & Friday’s workout today.

SATURDAY DOUBLE-PLAY
Chest & Traps
1) Incline DB Bench Press(3×4-6): 3×6x50#
2) Flat DB Bench Press(2×4-6): 1×8x50#, 2×6x55#
3) Decline *BB* Bench Press(2×4-6): 1×6x135#, 1×6x145#, 1×6x155#
4) Body Weight Dips(Exta): 3×10
5) BB Shrug(2×4-6): 1×6x205#, 2×6x225# (No Hooks)
6) DB Shrug(2×4-6): 1×6x80#, 1×6x85#, 1×6x90# (No Hooks)

Biceps (Skipped ABs)
1) Straight Bar Curls(2×4-6): 1×5x100#, 1×3x100#, 1×4x95#, 1×4x90#, 1×4x85#
2) DB Hammer Curls(2×4-6): 1×6x35#, 1×5x40#, 1×6x40#
3) Standing EZ Bar Curls(2×4-6): 1×4x100#, 1×4x95#, 1×4x90#, 1×4x85#

This caught me up this week with the exception of AB work. I only did one AB workout this week, but I was glad I was able to get all my Lifting done!