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Post by Tim Wescott on Oct 13, 2006 16:57:41 GMT -5
Smart training Max.............front squats are tough................always!!
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Post by Maximum6 on Oct 14, 2006 0:29:20 GMT -5
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.
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Post by mrky03 on Oct 14, 2006 8:09:51 GMT -5
Good workout Max! I'm going to be joining you in P/RR/S training! Looking forward to it!
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Post by hossjob on Oct 14, 2006 9:06:52 GMT -5
Atta boy MAX! Keep up the great work. Im glad to se eyou starting a journal again. Keep up the GREAT work!
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Post by Maximum6 on Oct 17, 2006 2:03:38 GMT -5
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
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Post by mrky03 on Oct 17, 2006 15:23:23 GMT -5
Good workout Max! Shock week looks like loads of fun!
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Post by Maximum6 on Oct 19, 2006 22:18:34 GMT -5
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.
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Post by Maximum6 on Oct 24, 2006 1:46:39 GMT -5
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.
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Post by Maximum6 on Oct 24, 2006 16:37:42 GMT -5
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
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Post by mrky03 on Oct 24, 2006 18:02:49 GMT -5
Looks good Max! Do you do your upright rows with a narrow grip?
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Post by Maximum6 on Oct 26, 2006 4:51:15 GMT -5
10-26-06 12am training ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) 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... ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) 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
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Post by mrky03 on Oct 27, 2006 16:43:55 GMT -5
Max, maybe all this hard work is paying off! Good job!
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Post by Maximum6 on Nov 8, 2006 3:29:49 GMT -5
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..
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Post by hossjob on Nov 8, 2006 14:27:02 GMT -5
Max, how is your diet looking these days? When is the show you are doing?
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Post by Tim Wescott on Nov 8, 2006 19:21:19 GMT -5
I hate getting a spot from someone who has no clue!!
Good workout Mike!!
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Post by Maximum6 on Nov 10, 2006 15:21:40 GMT -5
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.
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Post by mrky03 on Nov 10, 2006 22:10:59 GMT -5
Good luck buddy! Thats gonna take some extreme dedication! #bowdown3ht#
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Post by masterschamp on Nov 11, 2006 7:00:18 GMT -5
Max. I LOVE AM training......just make sure you rest enough and it will be no problem.
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Post by Maximum6 on Nov 28, 2006 20:45:04 GMT -5
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.
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Post by Tim Wescott on Nov 28, 2006 21:26:03 GMT -5
Nice deadlifts dude!!
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