Maximum6- Back to Buisness

[Tim Wescott]

Smart training Max.............front squats are tough................always!!

[Maximum6]

10-13-06


Shoulders/tricep/calves

Side laterals
10x15
15x12
17.5x8

db shoulder press
25x15
30x12
35x5 finished after few secs of rest 7-8th rep.

2 arm cable lateral raise
10x15
15x12
20x8??

seated ez bar overhead extension
(5)x8
(7.5)x8

rope pushdown
60x12
70x6??

one arm db overhead extension
8x15
10x15

seated calf raise
50x12
65x10
75x8

hack squat calf raise
??x15
??x15


Was a good workout.

held the top for 1-2sec at the top of the lateral raises.
Next time i might use cybex lateral machine instead of the cable. I feel the weight change is weird with using cables.

Rope pushdown i went a little bit too heavy for the 1st set.. gave everything on the last few reps. Also focused on holding the contraction for a few secs and the stretch.

Great calf raises...and also held contraction and stretch.

[mrky03]

Good workout Max! I'm going to be joining you in P/RR/S training! Looking forward to it!

[hossjob]

Atta boy MAX! Keep up the great work. Im glad to se eyou starting a journal again. Keep up the GREAT work!

[Maximum6]

10-16-06

Chest/bicep

superset
Db flye
20x10
25x10

barbell benchpress
(35)x10
(40)x10


superset
inc. smith machine benchpress
(35)x10
(40)x10

inc. hammer strength benchpress
(25)x10
(40)x10

dropset machine benchpress
75x10
60x10

superset
straight barbell curl
45x10
50x10

cg cable curl
30x10
40x10

superset
cg barbell curl
(7.5)x10
(10)x10

straight bar cable curl
20x10
30x10

dropset concentration curl
10x10
5x10

[mrky03]

Good workout Max! Shock week looks like loads of fun!

[Maximum6]

10-19-06

Legs

Superset
leg extensions
50x10
60x10

leg press
(165)= 2plates + (3x25's) x10
(190)= 2plates + (4x25's) x10

Superset
Front Squat
(25)x10
(30)x10

Db stiff leg deadlift
30x10
35x10


dropset single leg seated leg curl
60x10
45x10


Did alot of warmups for front squat..so i taxed my legs a bit more...and for sure couldn't go heavier...especially after leg press/leg extensions.

[Maximum6]

10-23-06

Baby BACK

Deadlift
(100)x6
(110)x4

Barbell rows
(35)x6
(45)x6

underhand grip seated row (no exageration for leaning forward)
60x6
70x6

v bar pulldown ( to lower chest)
70x6
80x6

stiff arm pulldown
??x6
??x6

barbell shrugs
(55)x6
(65)x6

cg upright row
(5)x6
(7.5)x6


deadlifts i haven't done in awhile from the floor. I also, for the first time, did it without the "touch and go" method but instead let it die. I also didn't control much of the negative portion of the rep as i used to do. However...I am not comfortable with the WEIGHT PLATES being a "polygon" shape....it makes it hard to let the weight die and then pull..because it kind of rolls away when i drop it...and being an "angled plate" it is harder to pull towards you than a "ROUND PLATE". If the new PowerHouse gym that should be opening up by next year has ROUND Plates..i would be happy to do deadlifts there.

Barbell rows...i'm surprised i could do 135....
135 was my heaviest i've done a LONG LONG time ago...and without control of the negative.
This time i control the negatives too.

Seated rows , this time i tried not leaning too far forward to get that stretch...just very very slightly..almost stiff.

Stiff arm pulldowns..the weights i used is around 50-70

Barbell shrugs..i cheated a little...with my body leaned forward slightly at the bottom..and then moved back into upright position at the point of contraction. Not sure if this is dangerous to do..but i assumed it simulates a deadlift in a way.

i'm not too sure about doing upright rows for traps anymore.
It feels like sometimes my shoulders take over too much..when i'm trying to target traps. Plus the fact that i'll be working shoulders tomorrow. May switch to behind the back shrugs.

[Maximum6]

I've decided on doing something new.
see how this works:

monday- back/traps
tuesday- chest/calves
wednesday- rest
thursday - Quads/hams
friday- shoulders/tricep/bicep

[mrky03]

Looks good Max! Do you do your upright rows with a narrow grip?

[Maximum6]

10-26-06

12am training

Chest/calves

Barbell Benchpress
(40)x6
(45)x6
(50)x6

Inc. Smith machine benchpress
(40)x6
(45)x6
(50)x6 (spotted got 4-5 by myself)

Inc. hammer strength press
(40)x6
(45)x6
(50)x6

seated calf raise
50x6
60x6
70x6

standing calf raise
75x6
90x6


I do not know what has happened. My strength felt incredible today. I wasn't even sweating even though i was pushing my hardest. The most i've bench press ...before...which was also (50) ...and i've got all 6th reps.

And strangely ....i've benchpressed my most on the INC Smith as well...i've rarely do (50) on each side on the smith..especially after flat benchpress.

surprisingly all the chest exercises were (40,45,50 ) for the sets...

Maybe i was locking out my reps..thats why i was stronger a bit...
then again..maybe not...

My diet was off as well..wasn't eating "as much"

Very strange!!! maybe its the new multi i'm taking

[mrky03]

Max, maybe all this hard work is paying off! Good job!

[Maximum6]

11-7-06

Delts/traps/triceps

Side laterals
10x15
15x12
20x8


Db shoulder press
25x15
30x12
35x8

cybex side lateral machine
30x15
30+2x12
30+3x8

barbell shrugs
(35)x15
(50)x12
(60)x8

seated ez bar overhead extension
(5)x15
(7.5)x7...then finish with 3more after a little rest
(10)x8 (spotted)

rope pushdown
40x15
50x12
60x8

everything feels okay...
didn't feel my front delts work too much on the presses...with the last two sets..
I think i was using too much chest..may go lighter and do the reps slower next time.

I personally think the spot helped me too much with the last set of tricep extensions....plus the fact that he had his finger on the bar ...so that he stopped me "short of" fully stretching my triceps.

between sets..i liked to squeeze my triceps as hard as i can..

[hossjob]

Max, how is your diet looking these days? When is the show you are doing?

[Tim Wescott]

I hate getting a spot from someone who has no clue!!

Good workout Mike!!

[Maximum6]

the show i've decided to do would be september of 2007.

I've talked to fellow member d1swanny and he has agreed to help me out with my contest when the time comes.

I've also decided to start training 1st thing in the morning after meal 1. That means i'll have to wake up at 2am to start my day...

and then go to class at 7am. And probably sleep at 8pm at the latest.

[mrky03]

Good luck buddy! Thats gonna take some extreme dedication! #bowdown3ht#

[masterschamp]

Max.
I LOVE AM training......just make sure you rest enough and it will be no problem.

[Maximum6]

11-28-06

There were family emergencies..and unfortunately..i was laid off gym without a choice.
However...even though i haven't had a leg day for awhile...my legs are still in descent shape...didn't lose too much size.

Things i'm trying to improve right now is definitely the back,shoulders,arms.

Deadlift
255x6
275x5

Bent over bbrow
35x6
45x5 (6th rep didn't contract all the way)

v bar pulldown
80x6
90x6

underhand grip seated row
80x6
90x6

stiff arm pulldown
80x6
100x3

ez bar curl
(10)x6
(12.5)x6
(15)x6 (cheated)

cg cable curl
40x6
50x6



Went over the 1.5hr limit a bit on the workout...
I'm gonna just stick to basics on the bicep movements with 2exercises 3sets each ...and also rest 2min only.
I'll also rest 2min only for the exercises cable rows and pulldowns.

[Tim Wescott]

Nice deadlifts dude!!