Gav's Max-OT Journal

[Double]

i thought you wanted to upp the carbs?

 

[gav]

na, i'm pretty sure if i keep the carbs low, i can keep the fat away from my stomach. my bottom two abs are nearly as good as the top ones now

 

[gav]

week3
weight: 70kg at 9.30am
legs and calves

45' leg press (maybe more like 90') - 45' is broken
182kg * 5
182kg * 5
182kg * 4

Squats
80kg * 6
80kg * 6

Leg curls
77kg * 6
77kg * 6

Stiff leg deads
65kg * 6
65kg * 6

Standing calf raises
105kg * 8
105kg * 8

Seated calf raises
50kg * 6
50kg * 6

 

[gav]

chest and abs
weight = 69.5kg

incline bench
60kg * 4
60kg * 4
60kg * 3

db bench
22kg * 6
22kg * 6
22kg * 5

decline bench
50kg * 6

cable leg raises
32kg * 15
36kg * 12
32kg * 13

crunch machine
57kg * 8
57kg * 8

+ 1 set of incline situps to failure (with obliques)

 

[gav]

back and traps

bent over bb rows
70kg * 6
70kg * 6

close grip lat pulldowns
22.5kg * 6
22.5kg * 6

pullups
0kg * 6
0kg * 4

cable rows
max * 7

deads
100kg * 4
70kg * 6 - good form

shrugs
115kg * 6

 

[S0LID]

good to see your doing incline bench, incline all the way!

 

[gav]

biceps
weight: 68.5kg lowest possible (**** all water, **** all food)

straight bar curls
36kg * 6
43kg * 6
43kg * 6

hammer curls
20kg * 6
20kg * 6

curl bar curls
35kg * 6
35kg * 6

i am absolutely fvcked just now; can't eat, can't drink mostly because my abs are absolutely killing me. i've had stomach cramps since 4 today

 

[gav]

legs
weight: 69kg after a long weekend of cardio

45' leg press
190kg * 6
190kg * 6
190kg * 6

squats
85kg * 6
85kg * 6

leg curls
seated: 91kg * 6
prone: 57kg * 6

stiff leg deads
70kg * 6
(knee caps are sore)

standing calf raises
70kg * 8
70kg * 8

seated calf raises
60kg * 8
60kg * 8

 

[WesCottII]

Good going. You got any before and after pics?

 

[de silva]

Originally posted by gav

weight: 68.5kg lowest possible (**** all water, **** all food)

....


i am absolutely fvcked just now; can't eat, can't drink mostly because my abs are absolutely killing me. i've had stomach cramps since 4 today

How's your eating been? Two weeks now and you're weighing in less than when you started. I thought you're goal was to bulk?

As for stomach cramps, been going regularly? I know if I was consuming 300g+ protein/day I'd be having some intestinal troubles, and I'm 25kg heavier than you.

 

[gav]

the stomach cramps are gone now; i was shagging all night thursday and all morning friday, which absolutely killed my whole body.

my goal was to bulk initially, but at the moment it is just to maintain my weight, while putting on extra muscle. since i'm getting so much cardio just now, those initial bulking goals are gone.

this morning on the scales without clothes i was 67kg. that is just fvcking unnacceptable.

back and traps

bent over bb rows
70kg * 6
70kg * 6

close grip pull downs
25kg * 6
25kg * 6

pull ups
0 * 4
0 * 4

deads
90kg * 6
90kg * 6

bb shrugs
110kg * 6

 

[Lifeforce]

Holy **** dude, did you ever find the reason why you had stomache cramps? If it's protein I might want to lower the amount I eat.

Your bent over rows look really good, 70 kg is a lot man.

Who's the girl you have training sessions with? =)

 

[gav]

Shoulders and Triceps
weight: 69.5kg

db shoulder press
20kg * 6
20kg * 6
20kg * 6

shoulder press machine
61kg * 4
59kg * 6
59kg * 5

db lateral raises
standing: 10kg * 8
seated: 8kg * 8

close grip pushdowns
17.5kg * 8
20kg * 8

skullcrushers
24kg * 6
20kg * 6

light cable golf swings - 1 handed
40lbs *20

heavy cable golf swings - 2handed
100lbs * 8
100lbs * 8

db one arm raise
10kg *6

 

[gav]

weight: 69kg with all 6abs in stunning form; there's a tiny bit of fat left below my belly - if i cut it off i might get an 8pack

45'leg press
190kg * 6
190kg * 6
190kg * 6

squats
90kg * 6
90kg * 6
110kg * 6
(sissy squats mainly)

straight leg deads
70kg * 6
70kg * 6

leg press seated
84kg * 8
84kg * 8

standing calf raises
110kg * 8
110kg * 8

seated calf raises
65kg * 10
65kg * 10

 

[Lifeforce]

WTF! you squat more than me. good work man

 

[gav]

4 weeks finished, here are new measurements

Left Forearm: 11inches (28cm)
Right Forearm: 11inches (28cm)
Right arm: 12.8inches (32.5cm) +1.5cm
Left arm: 11.8 inches (30cm) -1cm wtf?
Chest: 36.8inches (93.5cm) +0.5cm
Waist: 29.1inches (74cm) +1cm
Left Thigh: 19.7inches (50cm) -1cm
Right Thigh: 19.7inches (50cm) -1cm
Left Calf: 15inches (38cm) +1cm
Right Calf: 15inches (38cm) +1cm

a lot of minuses there. don't know what the fvck happened to my legs. i worked on them today at the gym; maybe they're just recovering

right arm has shot up. i have been using it a lot though - fingering my bytch, before you say anything

 

[Lost]

keep at it gav!

 

[gav]

doctor's measurements this morning (after one meal)

weight: 70kg
height: just over 6ft (183.5cm)

 

[Lifeforce]

You're tall gav. Good to see you back at gaining again.

 

[gav]

yeh cheers man,

chest and abs today
weight: 70kg

incline db bench
22kg * 6
22kg * 6
22kg * 6

flat bb bench
60kg * 4
60kg * 3
55kg * 5

decline db bench
22kg * 6

cable leg raises
12.5kg * 15
15kg * 12

ab crunch machine
60kg * 10
60kg * 10

incline side situps with 12kg db
1set to failure