03.04.05

Discussion in 'Fitness & Nutrition' started by SlowNegative, Mar 4, 2005.

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  1. SlowNegative

    SlowNegative Her name is Rio

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    Max OT Training, Week 1, Day 5: Chest and Abs
    *warmup and weight acclimation sets ommitted


    Flat BB Bench:
    205x6
    225x5

    DB Incline:
    65x6
    75x4

    Weighted Dips:
    bodyweight+25x6
    bodyweight+35x6

    Cable Crunches:
    12 (place-setting)x10
    14 (place-setting)x10

    Leg Raises:
    bodyweight+20x12
    bodyweight+22.5x12

    Incline Crunches:
    10x10
    25x10


    After the first week of Max-OT training, I feel I got more from my workouts (though they are much shorter - 30-40 min as opposed to 1 hour+) than I have in months. I'm really glad Leo suggested this workout in my Request for Help thread and provided me with the 165 page PDF. 11 more weeks to go, I will post after pics....
     
  2. MY2001C5

    MY2001C5 New Member

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    When are you going to get your diet in line. I seriously think it's impossible to do the diet in that routine without spending $200-300 per month on added food/supplements...
     
  3. SlowNegative

    SlowNegative Her name is Rio

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    Hopefully, I can put something together this weekend. The first part of basic nutrition is the next section I have to read in Max OT. My current diet is:


    5:30am: Kashi Protein Cereal (13g), with a cup of skim milk (9g), EAS Myopro Whey Strawberry with a cup of skim (31g total)

    6:30am: Workout - I usually consume about 80oz of water during 2 hours

    8:45am: 2 cups of Breyer's Strawberry Banana Fruit on the bottom yogurt (14g total)

    10:00am: can of tuna (30g)

    12:00: Large home made deli sandwich with either Boar's Head chicken or ham (15-20g) and cheese

    4:00pm: EAS Myopro Strawberry with a cup of skim or 2 scoops with ice and fruits (Banana and Strawberry), milk: (31-53g)

    7:00pm: Dinner - Fish (grouper, salmon, halibut, etc) or Chicken breast with brown rice and a vegetable such as bok choy, spinach, etc (50g)

    9:00pm: EAS Myopro Strawberry with a cup of skim (31g)

    9:30-5:00am - sleep

    repeat


    I've got some Nlarge2 on order that I'll be taking a serving a day of instead of just whey, but I know my protein intake has to go up amoung other adjustments. I also like 2000GT's method of preparing chicken breast and a salad nightly for lunch. I'm thinking of getting a costco membership this weekend :o
     
  4. MY2001C5

    MY2001C5 New Member

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    Well based on that diet, you only need about 100g more of protein (taking your higher guesses into account). I sent you the calorie intake yesterday.




    Protein = 347g 53%
    Carbs = 242g 37%
    Fat = 29g 10%
    Total Calories = 2,621
     
  5. deznutz

    deznutz New Member

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    Im going to be to lazy to post results later, so im just going to say ... Delts/shoulders
     
  6. NoXeN

    NoXeN You can find me up on one

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    possible F&N workout with superbri later :noes:
     
  7. 5.10-Crux

    5.10-Crux New Member

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    Week 5 : modified christopher's routine
    Squats - 5 sets, warmup to 3 reps - week1: 155, last week: 195, this week: 205
    GMs 3x8 - 75, 85, 95 (increase next week)
    Incline Bench 5x5 - 95, 105, 115, 125, 135 (increase 5lbs next week)
    DB Rows 5x5 - 20, 35, 40, 45, 50 (last set difficult)
     
  8. mondaynightmike

    mondaynightmike New Member

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    Arm's today (bi's and Tri's)
     
  9. Jeg1983

    Jeg1983 OT Supporter

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    DE Bench Day
    9x3 Speed Bench 105lbs with bands, varied grips
    2x8 Incline dumbell press 100lbs
    Tate Presses 3x8 40lbs
    Band Pressdowns 2x10
    Shrugs 3x10 100's then 110's
    Standing One Arm Shoulder Press 3x8 40's 50's 60's
    Band Curls

    I did alot today but was not in the gym very long.
     
  10. deznutz

    deznutz New Member

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    Damnit...i tried putting up 70lb for shoulder press today, couldnt even get 1 rep! Seems like im stuck at 65lb
     
  11. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    DE squat
    1x2x205
    9x2x225
    Cable pullthroughs
    5x14
    hypers
    3x12
     
  12. SlowNegative

    SlowNegative Her name is Rio

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    I'm telling you man after you get to ~60-70lbs in db's, it is so hard to get setup on any kind of press exercise. I expend so much energy (even with a kick off) and it kills my elbows. I'm stuck at 75lbs for a couple of reps, but I think I could lift more if I had a partner to help.
     
  13. jonno

    jonno New Member

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  14. deznutz

    deznutz New Member

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    i think if i had a spot to put them into position, so all i had to do is push up, i think i could get 70lb or maybe even 75lb
     
  15. JordanClarkson

    JordanClarkson OT Supporter

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    chest/shoulders/bis
    pec deck
    db press
    crossovers
    cable raises
    db raises
    db curls
     
    Last edited: Mar 4, 2005
  16. timberwolf

    timberwolf New Member

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    How many reps do you do at 65lbs? Ever try one arm at a time? Maybe a lil easier to get into position...
     
  17. deznutz

    deznutz New Member

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    im at 5-6 reps....3 sets usually.... i couldnt get 1-70lb rep in....
     
  18. timberwolf

    timberwolf New Member

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    That's weird. You should be able to. I moved up to 70 after doing 65 for 3 sets of 7 and did 2 sets of 6 (of 5 sets) on the 70 last delt workout.
     
  19. deznutz

    deznutz New Member

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    what do you do for delts?
     
  20. timberwolf

    timberwolf New Member

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    single arm dumbell press (5 sets each side)
    lateral machine (2 sets)
    rear delt machine (2 sets)
     
  21. Natezilla

    Natezilla Ain't nothin' but a peanut.

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    Deadlift PR
    Lunges
    45 degree back raises
    Abs.
     
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