Gav's Max-OT Journal

[gav]

back and biceps

deads
60kg * 6
80kg * 6
100kg * 6
110kg * 4
117.5kg * 2
-----------------
122.5kg * 1 NEW RECORD
------------------
105kg * 4

wide grip chin ups
8reps
5reps

cg lat pulldowns
71kg * 6

bent over bb rows
55kg * 5
50kg * 5

hammer curls
bar + 15kg * 6
bar + 15kg * 5

db curls
18kg * 5
18kg * 5

machine curls
43kg * 6
43kg * 6

 

[Double]

man your deads have gotten better than mine and i'm 20lbs heavier than you. good job keep the records comming!

 

[gav]

chest and abs
weight: 68.5kg

db bench
30kg * 3
28kg * 4
28kg * 5

bb bench
62.5kg * 4
62.5kg * 3

decline bench
22kg * 6
22kg * 6

db flies
10kg * 10
10kg * 10

cable leg raises + a few side twisting leg raises hanging from bars
12.5kg * 15
12.5kg * 15

ab crunch machine
57kg * 10
57kg * 10

 

[Lifeforce]

yeah, good job on the deads man.

 

[gav]

shoulders, triceps and a little traps
weight: 68.5kg

db shoulder press
26kg * 5 (used my back for the last few - that's cheating isn't it?)
22kg * 6
22kg * 5

military press standing
40kg * 5
40kg * 4
40kg * 3

side laterals
8kg * 8
8kg * 8

skullcrushers
25kg * 2
20kg * 6

cable pressdowns
25kg * 6
25kg * 5
25kg * 5

two arm extensions (db)
18kg * 6
18kg * 6

one arm golf swings
left 40lbs * 15
right 40lbs * 20

bb shrugs
90kg * 6

The workout took 55 mins to complete which is 15 mins too long. I need to get back within the 30-40 minute range

 

[Double]

as long as you keep it under one hour i wouldnt worry. 45minutes is ideal afaik.


keep upping the military press dude!shoulders are best

 

[Lifeforce]

No problem with working out 1 hour. I keep every workout around this time. It gets dangerous when you don't have any steam left becasue this means your carbs are used up and your body revert to other sources for energy.

 

[Fitch]

Gav, I am impressed. Keep up the good work.

I, also, use the Max OT workout plan -- starting from yesturday.

I am going to begin a workout journal today. Check it out, when its up!

 

[gav]

legs
weight: 67.5 - 68.5kg
(**** me! - i'm overloading on food this week; over the weekend i was hungry every 2 hours after eating well but i resisted so i could have my dinners spaced 3 hours apart. this week, i'm going flat out; 60g protein post workout, 50g carbs per meal; changed my choice of chicken too)

45' leg press
150kg * 6
150kg * 4
150kg * 5

squat
90kg * 6
90kg * 5

stiff leg deads
65kg * 5
65kg * 5

prone leg curls
71kg * 2 + 64kg * 2

seated calf raises
50kg * 6
50kg * 6
50kg * 6