dmaestro's guide to ultimate opie taylorness

Discussion in 'Training Logs' started by dmaestro, Mar 19, 2005.

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  1. dmaestro

    dmaestro New Member

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    Location:
    Your head.
    6’1”
    186lbs (currently)
    230lb Bench / 370lb Squat / 380 Deadlift

    [​IMG]
    end of Januarary ~180lbs


    Goals:

    250+ Bench / 400+ Squat / 400+ Deadlift

    Planche:
    [​IMG]

    Front Lever:
    [​IMG]





    Diet:

    9:00am: 2c Honey Nut Cheerios 2F/49C/5P 2c Skim Milk 1F/23C/17P
    12:00pm: Detour Bar 10F/25C/30P
    1:45pm: CEE + piece of fruit

    1:00pm-2:00pm or 1:30-2:30pm WORKOUT

    2:30pm: Protein Shake 18F/8C/54P
    4:00pm: Sandwich 23F/70C/46P
    6:30pm: Chicken and Rice 23F/66C/75P
    10:00pm: 1c Nonfat Cottage Cheese + 5g Fish Oil 0F/6C/28P

    3422 Calories / 102g Fat / 318g Carbs / 301g Protein



    Routine:

    Monday:
    Barbell Lunges 4xMax
    Incline Bench 5x5
    Bent Over Rows: 5x5
    Rear Lateral Raise: 5x5

    Tuesday:
    Weighted Crunches: 4xMax
    Dumbbell Sidebends: 4x25
    Leg Lifts: 4x20
    Forearm Curls: 4x30
    Hanging Straight Leg Hip Raise: 4xMax
    Tuesday (Night):
    Static Frog Stands: 4x60secs
    Tuck Front Levers: 4x60secs

    Wednesday:
    Overhead Squats: 3x10
    Barbell Shrugs: 4x25
    Weighted Dips/or Tricep Pulldowns: 4x8
    Weighted Close-grip Pullups: 5x5
    Shoulder Press: 4x8

    Thursday: Cardio/HIITStatic
    Static Frog Stands: 4x60secs
    Tucked Front Levers: 4x60secs

    Friday (Afternoon):
    Bench Press: 5x5
    Deadlifts: 5x5
    Friday (Night):
    Squats: 5x5
    Calf Machine: 3x15
    Wide Grip Pullups: 3x10
    Dumbbell Press: 5x5

    Saturday: OFF

    Sunday:
    Static Frog Stands: 4x60secs
    Tuck Front Levers: 4x60secs
     
    Last edited: Mar 19, 2005
  2. dmaestro

    dmaestro New Member

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    3/18/2005

    Didn't have time to goto the gym tonight so I crammed it all into my afternoon.

    Squats: (legs still sortve tired from lunges)
    130x10 (warmup)
    225x8
    245x8
    245x8

    Bench Press:
    130x10 (warmup)
    180x8
    190x6
    190x5
    200x5
    200x5

    Deadlift:
    130x10 (warmup)
    180x5
    225x5
    245x5
    265x5
    295x5

    DB Flys:
    50x12
    50x12

    Was feeling sluggish all day today.
     
  3. dmaestro

    dmaestro New Member

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    3/21/2005

    Barbell Lunges:
    130 x 30ft
    130 x 30ft
    130 x 30ft

    Rear Lateral Raise:
    30 x 6
    30 x 6
    30 x 6
    30 x 6
    30 x 6 :hsugh:
    *haven't done these ever.

    Incline Bench:
    130 x 6
    150 x 6
    160 x 6
    160 x 6
    160 x 5

    Bent Over Rows:
    130 x 8
    140 x 8
    150 x 6
    150 x 6
    150 x 5

    **Been severely tired after being awake for 6-8hrs for about two months now. Dunno why. Took corrective measures by starting to drink 2c black coffee this morning. Helps so far.
     
  4. dmaestro

    dmaestro New Member

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    3/22/2005

    Weighted Crunches: (25lbs)
    1 x 50
    1 x 50
    1 x 50

    Side Bends:
    50 x 25
    50 x 25
    50 x 25

    Hanging Straight Leg Hip Raise:
    1 x 10
    1 x 10
    1 x 10

    Leg Lifts
    1 x 15
    1 x 20
    1 x 20

    no more frog stands

    Tucked Planche
    1 x 10secs
    1 x 10secs
    1 x 10secs
    1 x 10secs
    1 x 10secs

    Tucked Front Lever
    1 x 20secs
    1 x 30secs
    1 x 30secs
    1 x 30secs
    1 x 30secs

    Grip fails after 30 secs. :hs:
     
  5. dmaestro

    dmaestro New Member

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    3/23/2005

    Overhead Squats:
    130 x 8
    130 x 10
    130 x 10

    Weighted Dips (45lbs):
    1 x 10
    1 x 10
    1 x 10

    Shrugs:
    150 x 25
    150 x 20
    150 x 25

    Weighted Closegrip Pullups: (35lbs)
    1 x 8
    1 x 10
    1 x 10
     
  6. dmaestro

    dmaestro New Member

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    3/25/2005

    Bench Press:
    130 x 10
    180 x 6
    190 x 5
    190 x 5
    190 x 5
    200 x 5

    Deadlift:
    130 x 10
    180 x 8
    225 x 8
    225 x 8

    My ass is killing me today, have absolutley no idea why...so I didn't go that intense on DL's. Will do the rest of my shit tonight, hopefully I can squat :noes:
     
  7. dmaestro

    dmaestro New Member

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    Location:
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    Tonight:

    Squats:
    130 x 10
    225 x 8
    270 x 5
    270 x 5
    270 x 5

    Wide Grip Chins:
    1 x 10
    1 x 8 (25lbs)
    1 x 8 (25lbs)
    1 x 8 (25lbs)

    DB Press
    50 x 8
    75 x 8
    80 x 8
    80 x 6
    45min break
    80 x 8

    eh, got hit with a ball while doing DB presses. :squint:
     
  8. dmaestro

    dmaestro New Member

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    3/28/2005

    Good Mornings: 3x8

    Incline Bench: 5x5

    Rear Lateral Raises: 3x8

    Bent Over Rows: 4x8


    Had to rush today because I am real busy.
     
    Last edited: Mar 30, 2005
  9. dmaestro

    dmaestro New Member

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    3/29/2005

    another boring ab workout
     
    Last edited: Mar 30, 2005
  10. dmaestro

    dmaestro New Member

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    Location:
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    Shoulder Press: 5x5
    Shrugs: 3x20
    Dips: 3x10
    Close Grip Pullups: 3x10

    Ate like 10 mins before I worked out, usually dont do that...felt nauseous on my last couple of excersizes. Wont do that again.
     
  11. dmaestro

    dmaestro New Member

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    4/1/2005 No gym access tonight

    Squats:
    130x10 (warmup)
    225x8
    245x8
    270x8

    Bench Press:
    130x10 (warmup)
    180x8
    190x6
    190x5
    200x5
    200x5

    Deadlift:
    130x10 (warmup)
    180x5
    225x5
    270x5
    300x5
    300x3
     
  12. dmaestro

    dmaestro New Member

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    4/3/2005

    Was feeling lazy as hell today so I went to the gym.

    Sidebends
    75x20
    75x20
    75x20

    Swiss Ball Crunches
    1x25
    1x25
    1x25

    Leg Raises
    1x15
    1x15
    1x15

    Tate Press
    35x10
    40x8
    40x8

    Tricep Pulldowns (10sec rest inbetween sets)
    80x10
    80x8
    80x6
     
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