fin_13’s BodyBlog

Into my third week of MAX-OT and i can already feel that the gains are terrific. My workouts have never felt so intense before. I’ve gone up 1.5kg since i embarked on MAX-OT with little visible fat gain.

I started out about 10 - 15lb lighter from what i lifted in 5×5 to accommodate for the two actual work sets in MAX-OT as compared to my single heaviest lift in 5×5. Already in the third week and i’m back up at my optimal for Squats, Deadlift and just 5lb away for my Bench.

Worked on neglected body parts like calves and abs and to a small extent hamstrings felt really great.

The fact that I’ve recruited 3 of my other gym buddies to embark on MAX-OT together with me was good motivation for one another to lift heavier and to push each other. I’ve helped them all track their progress in an excel sheet which i manage after every gym session.

Today’s Set B (Chest, Shoulders, Triceps). My Back and Biceps are still sore from yesterday but it’s gonna be an all out gym session. all the best to us!!

I’ve made some terrific gains off 5×5 and it’s been a blast.

Gains:
Bench: 130 lb to 170lb (130%)
Squat: 190 lb to 250lb (131%)
Deadlift: 165 lb to 270lb (142%)
Barbell Rows: 110 lb to 150lb (136%)

Planning to switch over to MAX-OT for the next couple weeks or months. working on a 3 day routine, monday, wednesdays and fridays.

Monday: Back, Bicep, Forearm/Wrist
Wednesday: Chest, Shoulders, Triceps
Friday: Legs, Calves, Abs

gonna start incorporating cardio into my routines probably on tuesdays or thursdays or both.

It’s been quite a while since my last update. but lifting stats have improved quite a fair bit. so here’s my latest stats so far.

Lifting Stats
Squat: 250lb x 5 reps
Bench: 170lb x 5 reps
Deadlift: 260lb x 5 reps
Row: 150lb x 5 reps

currently doing the following for my 5×5:

Day 1
Squat 5×5
Bench 5×5
Row 5×5

Day 2
Squat 4×5
Incline Bench 4×5
Deadlift 4×5

Day 3
Squat 4×5, 1×3, 1×8
Bench 4×5, 1×3, 1×8
Row 4×5, 1×3, 1×8

i have decided. I’ll be sticking with 5×5 but doing some adjustments to weights and exercises.

Decided to go with the following:

Day 1
Squat 5×5 (Final set: 225lb)
Bench 5×5 (Final set: 140lb) - a drop from 165lb
Power Clean 5×5 (Final set: 95lb) - just starting out, working on form and a replacement for Rows

Day 2
Squat 4×5
Incline Bench 4×5 (Final set: 115lb)
Deadlift 4×5 (Final set: 230lb)

Day 3
Squat 4×5, 1×3, 1×8
Bench 4×5, 1×3, 1×8
Power Clean 4×5, 1×3, 1×8

I’m still wondering whether should power cleans be done with 5 reps still or do 5×3 instead of 5×5.

Chest has been lagging pretty bad, even 165lb which was my PR seemed heavy, so i’ll be dropping my weights down. Gonna concentrate assistance work on shoulders probably on day 2 with incline bench with some shoulder presses, arnold presses. Gonna be working for improvements in shoulders especially. traps and delts, along with biceps and triceps.

lrighty. So 5X5 has been great. i’ve achieved quite a fair amount of gains throughout this near 5 months.

10th October 2006 Lifting Stats (5RM):
Bench: 59.1 kg (130 lb)
Squat: 86.4 kg (190 lb)
Deadlift: 75.0 kg (165 lb)
Barbell Rows: 50.0 kg (110 lb)

2nd February 2007 Lifting Stats (5RM):
Bench: 75 kg (165 lb) 35lb increase (127%)
Squat: 102.3 kg (225 lb) 35lb increase (118.4%)
Deadlift: 104.5 kg (230 lb) 65lb increase (139.4%)
Barbell Rows: 75 kg (165 lb) 55lb increase (150%)

I’ve decided to change my workout routine to something around Max-OT, but still aiming at maximum poundage and constantly increasing.

5X5 has been a blast, i might even get back to it in future. but for now, i’m going to experiment with Max-OT and see how it works out for me and my kinda busy schedule.

was wondering if i could change the title of the thread or would i have to start a new one. *ponders

This week managed to finish all three days. but i excluded military presses completely.

Weight: 67.2kg

Current PRs:
Deadlift: 104.5 kg (230 lb)
Bench: 72.7 kg (160 lb)
Squat: 100 kg (220 lb)

Dumbell Bicep Curls: 16 kg (35.2 lb)
Seated Tricep Extension: 27.3 kg (60 lb)
Weighted Decline Sit Ups: 20.5 kg (45 lb)
Machine Calf Press: 138.6 kg (305 lb)

Finally i’ve crosses the 100 kg point for my squats. the next step is double 45 lb plates. Go Go !! Deadlifts are going very steadily up the weights. Bench was kinda idle at 150lb before but managed to hit 160lb today with a little assistance at the last rep.

I’ve changed from doing weighted dips to doing seated machine overhead tricep extensions to try and target a different area of my tricep. also incorporating dumbell bicep curls to pump those biceps up. working my calf presses on the machine has reached it’s maxed, there aren’t any more plates left and i dread doing calf raises with the barbell.

Haven’t been having regular and enough sleep for the past week, been heading out for late night drives, supper and fun.

Will keep striving !

Felt pretty lethargic this morning, but i managed to hit the gym and still feel refreshed. Apart from the fact that my left shoulder still hurts and still feels sore didn’t help my military press much, so i scraped it after the 3rd set as a safety precaution.

Weight: 67.2kg

Current PRs:
Deadlift: 102.3 kg (225 lb)

I managed to pull of a 225lb deadlift for 5 reps today. that’s double 45lb plates. hurray ! Feels really good. Now to aim for 225lbs for my Squats !!

Did some Biceps / Triceps today, feel that my arms are really lacking quite a bit. i need bigger arms !!

After another weekend of eating and late nights, i still managed to pull off gym today, which is pretty gd. But i just feel real lethargic right now.

Weight: 66.6kg

Current PRs:
Bench: 70.5 kg (155 lb)
Squat: 97.7 kg (215 lb)
Barbell Row: 68.1 kg (150 lb)
Deadlift: 97.7 kg (215 lb)

Gonna go for 220 lb Deadlifts on Wednesday. Wasn’t really feeling very well, but i still managed to pull off the 5 reps for 215lb Squat.

Been to the toilet like back and fro twice in the morning already, and gonna be heading there real soon again haha. might be the cramps from my post-op and also the milk i had last night which had an expiry date yesterday.

Feeling really tired right now. hoping to get a short nap later in the office =P.

I’m amazed that even after the festive season of drinking, indulging and late nights, i still managed to pull off most of my PRs with a drop in my current weight !!:

Weight: 66 kg (145.2 lb)

Current PRs:
Bench: 68.2 kg (150 lb)
Squat: 95.5 kg (210 lb)
Barbell Rows: 65.9 kg (145 lb)
Weighted Dips: 18.2kg (40 lb)
Weighted Decline Situps: 20.4kg (45 lb)

Managed to add some weight to my decline situps. sure feel alot more weight on it.

Gonna be hitting Deadlifts and possibly Military Presses today. My Qauds, Hams and Pecs are aching right now.

It’s been sometime since my last update, sorry for the wait ! I’ve been busy with stuff in the office, shifting of stuff and personal matters. Been to the gym a little less frequent probably twice a week down from my thrice a week affair. But still i maintained my 5X5 some what, some weeks excluding a certain session.

Current PRs:

Bench: 68.2 kg (150 lb)
Squat: 95.5 kg (210 lb)
Barbell Rows: 65.9 kg (145 lb)
Deadlift: 95.5 kg (210 lb)
Overhead Press: 31.8 kg (70 lb)
Weighted Dips: 18.2kg (40 lb)
Weighted Decline Situps: 15.9kg (35 lb)

My squats have improved quite a bit to 210lbs. Hopefully progressing to double 45lb plates for my Squats and Deadlifts. Bench Presses have halted quite a bit. still stuck at 150lbs. Only managing to clear the 5 reps of the 5th set marginally.

My bodyweight is currently stuck at 66.8kg, probably that might be the reason for my Bench Press, but i’m progressing on my Squats and Deadlifts still. I haven’t really been maintaining a very strict diet, not as strict as before my 3 week hiatus. But my BF feels quite lean right now and i still feel good.

Having a hard time training shoulders as well, there was a week where it hurt when i did my bench and my military presses and even dips. but it healed fine after a week, so i didn’t really take notice of that.

Was intending to get wrist straps for my deadlifts and rows, but apparently, it pretty hard to find them here in Singapore.

Well, Merry Christmas too all, enjoy the food and festivities !!! and also wishing one and all a Happy New Year and 2007 !!!!