Gav's Max-OT Journal

[gav]

back and traps
weight: 69.5kg

bent over bb rows
75kg * 6
75kg * 6

close grip pulldowns
114kg * 6
114kg * 6

pullups
4reps
5reps

cable rows wide grip
125kg * 6

deads
100kg * 6
100kg * 6

shrugs
100kg * 6

 

[Double]

hey gav where do you got your calorie requirements from? i calculated them yesterday and it was more then 3000calories just to substain bodyweight...and i have less muscle mass than you. that would explain why you have dropped a bit in weight instead of bulked. i used this source: http://www.johnberardi.com/articles/nutrition/masseating_1.htm

 

[gav]

the max ot thing; the reason i was dropping weight was because i had like 3 days off eating properly. i went from like 69 to 67 just because of 3days, although it was probably a good thing cuz i lost some fat off my belly (and i didn't even have that much fat there anyway)

the max-ot programme says that calories to remain the same weight = weight(lbs) * .42 * 24
and calories to bulk is weight(lbs) * .65 * 24

i've posted all the nutritional info on the first page of this journal. it does seem like it's saying you shouldn't eat all that much (compared to diesels guide anyway), but i think this is how you gain maximum muscle while putting on as little fat as possible. with diesel's guide, fat gain is inevitable

 

[Double]

sure, but you can cut off the fat later....i just took a look at your goals, and if your new goal is to gain fat free mass slow then keep it up, but if you still have your old goals then i would prefer doing a real bulking cycle, and cut that little bit fat later.

 

[Lifeforce]

You probably lost water and glycogen along with some fat. If you drink ****loads off water and eat like crap for a while you'll lose the excess build-up. It has happened to me at least.

Anyways... I hope you break that 70 kg wall.

 

[gav]

na, i like the way things are going just now. my lifts are increasing and my stomach is staying as flat as ever.

today was shoulders/triceps

weight: 69kg (not much water weight)

db seated shoulder press
20kg * 6
22kg * 6
22kg * 5

shoulder press machine
62kg * 5
59kg * 5

db side laterals
10kg * 8
10kg * 8

skullcrushers
26kg * 6

seated tricep extension
25kg * 4

golf swings
15reps light - left hand
15reps light - right hand
8reps heavy - both hands
8reps heavy - both hands

tricep pushdowns
22.5kg * 6
22.5kg * 6
22.5kg * 6

*******************
bicep day is tomorrow but i'm working in the morning, coming home at 6 and going out drinking at 10, so its not a good day for it. i'm thinking sunday afternoon for it now, which would mean sunday's my starting day for the gym instead of mondays. well, that's how it has to work.

i think my biceps are doing fine without the bicep-specific exercises though because of the lat pulldowns and chinups; even though they don't target my biceps, they keep them pumped up

 

[Double]

yeh and dont forget the bentoverrows, also a great biceps exercise if done with underhand grip!60kg very good imo

 

[Lifeforce]

yeah, I don't get that... you can do ****loads off weight on your pull-downs and BB rows, but you only manage 4 pull-ups... =)

 

[gav]

yeh i know, 4 pullups sux

biceps and abs today
weight: 69kg (fat loss; bottom two abs showing clearly now)

db hammer curls
20kg * 7
22kg * 4
22kg * 5

cable curls
41kg * 7
41kg * 7

preacher curls
36kg * 7
43kg * 6
43kg * 6

cable leg raises
15kg * 12
12.5kg * 15

ab crunch machine
57kg * 10
57kg * 10

situps (to sides)
10kg to failure
0kg to failure

 

[gav]

legs
weight=69kg

squats
90kg * 6
90kg * 6
90kg * 6

45' leg press
210kg * 6 - i was seeing stars after the first rep
190kg * 6

prone leg curls
60kg * 6
64kg * 6

stiff leg deads
65kg * 6

standing calf raises
50kg db * 6
34kg db * 10

seated calf raises
60kg * 10
60kg * 10
60kg * 10

 

[gav]

weight: 70kg
chest and abs

bench press
----------
i need some advice on this warmup routine - i think i was too tired when it came to the last two bench sets. initially i had planned to go for 70kg, which is why i started at 40, but i really should have started at 30kg if i was going for 65.
----------
40kg * 12
40kg * 10
50kg * 6
55kg * 3
60kg * 1
----------
65kg * 4 (NEW RECORD) (2 were supported)
60kg * 4 (1 supported)
57.5kg * 4 (1 supported)

incline db bench
22kg * 7
26kg * 6 (NEW RECORD)
26kg * 5

decline db bench
22kg * 6

flies
12kg * 10

cable leg raises
32kg * 15
32kg * 10

ab crunch machine
57kg * 10
57kg * 10

decline situps - abs and obliques
12kg to failure

 

[gav]

shoulders and triceps
weight: 69.5kg

seated military press
64kg * 6
64kg * 6
66.5kg * 4 (NEW RECORD)

shoulder db press
22kg * 6
22kg * 4

lateral raises
db: 10kg * 8
machine: 23kg * 8

db onearm overhead extensions
10kg * 8

skullcrushers
25kg * 5
25kg * 4

cable pushdowns
20kg * 6
22.5kg * 6

golfswings
110lbs * 8
110lbs * 8

 

[gav]

weight: 70kg
back and traps today
absolutely shattered throughout the workout (8pm) cuz i got 4hours sleep the night before

 

[gav]

weight: 69kg
back and traps

chinups
0kg * 7
0kg * 5

cg lat pulldowns
71kg * 6
71kg * 6

bent over bb rows
80kg * 4 (poor form) => 60kg * 5

deads
90kg * 6
100kg * 6

db shrugs
38kg * 8
42kg * 7

 

[gav]

weight: 69kg
chest and calves

bb bench
70kg * 6
70kg * 5
70kg * 5

incline db bench
26kg * 4
22kg * 4 pish
22kg * 6

db flies
8kg * 12

chest dips
0kg * 6

standing calve raises
100kg * 8
100kg * 8

seated calf raises
50kg * 8
50kg * 8

 

[Double]

wow bench is looking really good...respect man! how come the big improvement?

 

[Lifeforce]

Yeah, respect to your Benches man.. you're getting strong. =)

 

[gav]

i was using a bar that can only go straight up and down for the first 3 benches

 

[gav]

biceps and triceps
weight: 69kg

Straight Bar curls
30kg * 6
35kg * 5

Tricep Pressdowns
22.5kg * 6
25kg * 6 new record

Alternate DB curls
20kg * 6
20kg * 6

Lying Tricep Presses
20kg * 6
20kg * 6

DB hammer curls
20kg * 6
20kg * 6

Cable tricep pressdowns (behind back)
17.5kg * 6
17.5kg * 6

 

[Double]

you mean multi press?