18th September 2012

UPPER BODY POWER

Yates Row
1X5 90 lbs
1X5 110 lbs
1X5 130 lbs
1X5 150 lbs
3X5 165 lbs

Pulldowns (Front, Wide)
1X10 lvl 7
1x10 lvl 8
2x10 lvl 9

Chin-ups (Front, Wide)
1X10 94 lbs (assisted)
2X10 88 lbs (assisted)

I suck at Bench Press!!

One Arm Cable Fly
1X10 30 lbs
2X10 40 lbs

Cross Bench Pullover
1X10 13 kg
3X10 14 kg

Shoulder Press
1X10 45 lbs
1X10 55 lbs
1X5 65 lbs
2X6/7 60 lbs

Cable Pushdowns
3X10 90lbs

Triceps Dips
2X10 88lbs (assisted)

Preacher Curl
2X10 55lbs


*I'm suck at bench press. Can anyone help me here? Or maybe because I've done one arm cable fly before bench made my bench press suck?


This post has been edited by alien9: Oct 2 2012, 11:05 PM

MAX-OT Leg Day

Wide Stance Back Squat
3X5/4/5 217 lbs

Leg Press
3X6 230 kg

Stiff Legged Deadlift
1X6 180 lbs

Seated Calf Raise
3X6 75 kg

Calf Raise on Seated Leg Press Machine
2X6 350 lbs

hey, changed routine i see! btw wassup with the bench at previous post? the bench is before one arm cable fly? or terbalik?



This post has been edited by xCM: Oct 3 2012, 11:18 PM

Yeah man. I've changed my routine at the moment. PHAT is good, I like it but it took a lot of my time in the gym and with this semester's timetable, I can't afford to do PHAT so I go for MAX-OT (still emphasize on strength) but it only took for 30-45 minutes.

Yes, the bench is after the One Arm Cable Fly. I think it does make a difference on my bench cause it fatigue my pecs and doing heavy bench will become failure. BUT my bench press still suck and stuck even without the fly.

yeah man, agreed with the PHAT thing. I am on PHAT 2nd week, haven complete the whole thing every workout cus just starting, but I can feel the intensity!

About the bench, maybe u put for first exercise? for me I think my tricep is kind of weak, I do flat bench, incline and decline, then can't even do tricep exercises.

Just done Max-OT for shoulder and it is great. Because I'm not doing my intense back exercises before doing shoulder, more weight and better focus can be put on my shoulder. But I miss the huge volume from PHAt

I always put my bench first but I'm still suck at it. I'm hoping that MAX-OT can somehow help me to increase my bench press poundage. Last week I can't lift 220lbs for squat but on Monday, I managed to do that. Some exercises have increase in poundage and hoping that my bench will too.

yeah man, gotta listen to the body, keep updating bro!

MAX-OT Leg Day

Wide Stance Back Squat
3X6/4/6 226 lbs (Much much easier than last workout)

Leg Press
3X6 240 kg (Much much easier, didn't need to grind)

Stiff Legged Deadlift
1X6 177 lbs
2X6 197 lbs

Seated Calf Raise
3X6 80 kg

Calf Raise on Seated Leg Press Machine
2X8 350 lbs

Seems that my energy today much higher than last workout.

I know that feel even tho i did it for 6 weeks only.

Work commitments and general lack of tolerance for volume forced me to abandon PHAT.

I guess I'll update my workout log after almost 2 months of no update.

Still with MAX-OT. Currently on KETO (A very strict one). Managed to lose 2.8 kg last week (99 kg) even after refeed. Today's weight is 96.2 kg.

MAX-OT Leg Day

Wide Stance Back Squat
3X4 241 lbs (belt)

Leg Press
1X6 290 kg
2x6 270 kg (Had to reduce the weight because of fatigue)

Deadlift
3X5/4/3 251 lbs (straps and belt)

Seated Calf Raise
2X6 85 kg

Calf Raise on Seated Leg Press Machine
2X10 370 lbs