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Disciple's journal, Maximum Overload-Training

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TSDisciple	Nov 4 2008, 03:03 PM, updated 15y ago Return to original view \| Post #1
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Okay, following 5 cycles of HST, I'm now doing a new routine, the Optimized Volume Training by Christian Thibaudeau. This is the link to part 1 of my training diary. In this routine, I will be lifting 4 days per week for 8 weeks. Day 1(Tuesday) - Chest and back Day 2(Wednesday) - Legs and abs Day 4(Friday) - Biceps and triceps Day 6(Sunday) - Anterior/medial deltoid and rear deltoid It's a 5x5 program where you superset 2 exercises of the same muscle group with just 2 minutes rest in between. Current weight = 75kg BF = 19% Height = 168cm ====================================================================================================== Starting Maximum Overload-Training on Monday, 5.1.09 This is the plan: Monday - Legs Tuesday - Arms, abs and cardio Wednesday - Shoulders and traps Thursday - Rest or cardio Friday - Chest Saturday - Rest Sunday - Back 12 weeks cycle. Status - Culking. Will take 1 week SD upon completion. Lets do this. Done with culking. This is the 7th week on Max-OT, gained 5kgs. I'm now at 79kg. I plan to cut after my SD. Most probably following OVT and the anabolic diet again, or maybe i should try HVT, hmm, still thinking about it, anyways, here are my stats as at now [below]. ======================================================================================================= Stats as at Sunday, 22.2.09 Height: 5'6.0" (1.68 m) Waist: 36" (91.44 cm) Weight: 173.8 lb (79.0 kg) Thighs: 21.5" (54.61 cm) Bodyfat: 25% Calves: 15.5" (39.37 cm) Chest: 42" (106.68 cm) Forearms: 10.5" (26.67 cm) Arms: 14.5" (36.83 cm) Shoulders: Hips: 39" (99.06 cm) Motivation. Bulking for endomorphs This post has been edited by Disciple: Apr 11 2009, 08:09 PM
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TSDisciple	Nov 4 2008, 03:04 PM Return to original view \| Post #2
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Tuesday, 4/11/08. Chest and back. 120 seconds rest between supersets. A1. Bench press [Tempo 201] 135lbs x 5 reps -Got overly excited 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 120lbs x 5 reps -Fatigue by now A2. Flat dumbell flies [Tempo 602] 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps B1. Incline bench press [Tempo 201] 95lbs x 5 reps 95lbs x 5 reps 95lbs x 5 reps 95lbs x 5 reps 95lbs x 5 reps B2. Incline dumbell flies [Tempo 602] 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps C1. Lat pulldown [Tempo 201] 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps C2. 1 Arm Row [Tempo 602] 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps D1 Bent over row [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps D2. Seated cable row (Medium grip) [Tempo 602] 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps Today's workout was full of power, everything seems fine except for the tempo part, can't really follow the tempo especially when the muscles are numb...My chest, shoulders and arms were numb at the end of the workout. Went cycling right after that. =============================== This post has been edited by Disciple: Jul 4 2009, 08:48 AM
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TSDisciple	Nov 5 2008, 04:56 PM Return to original view \| Post #3
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(jamis @ Nov 5 2008, 12:19 PM) Looks awesome i mean ur avatar haha. lulz...thanks dude
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TSDisciple	Nov 5 2008, 05:07 PM Return to original view \| Post #4
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 5/11/08. Legs and abs. 120 seconds rest between supersets. A1. Squat [Tempo 201] 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 120lbs x 5 reps 115lbs x 5 reps A2. DB lunges [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps B1. Seated leg press [Tempo 201] 145lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps B2. Leg curls [Tempo 602] 120lbs x 5 reps 120lbs x 5 reps 120lbs x 5 reps 120lbs x 5 reps 120lbs x 5 reps C1. Sumo deadlift [Tempo 201] 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps C2. Deadlift [Tempo 602] Skipped D1 Abs crunch(Weighted) [Tempo 201] Skipped D2. Eagle abs crunches [Tempo 602] Skipped Man, workout today was tough. I had problems gripping the bar for the squats, chest, back and biceps were sore. I've even skipped the deadlift and abs exercises because I just didn't the strength to superset those anymore not to mention the sore I got from yesterday's hardcore exercises. No exercises for me tomorrow, well maybe a 30-45 minutes incline walk on the threadmil but thats it lulz.
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TSDisciple	Nov 7 2008, 01:29 PM Return to original view \| Post #5
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday, 7/11/08. Biceps and triceps. 120 seconds rest between supersets. A1. EZ bar curl [Tempo 201] 70lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps A2. DB curls [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps B1. Preacher curls [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps B2. Hammer curls [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps C1. Dips [Tempo 201] Skipped C2. Decline tricep extension [Tempo 602] Skipped D1. Lying tricep extension [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps D2. Cable pressdown [Tempo 602] 24.5 x 5 reps 24.5 x 5 reps 24.5 x 5 reps 24.5 x 5 reps 24.5 x 5 reps Skipped the dips and decline tricep extensions because my chest is still sore after Tuesday's workout. Legs are still sore. Today's workout is okay. Didn't count any calories this week, too busy with assignments. Maybe next week ya. Kthxbai.
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TSDisciple	Nov 7 2008, 04:36 PM Return to original view \| Post #6
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	a workout diary without pics is just boring so here goes lol [attachmentid=661980]
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TSDisciple	Nov 7 2008, 06:40 PM Return to original view \| Post #7
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(N0eL @ Nov 7 2008, 06:26 PM) Eh bro, U were at MV this morning wearing blue jersey? wow...how you know dude?
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TSDisciple	Nov 7 2008, 10:36 PM Return to original view \| Post #8
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	lulz...haha
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TSDisciple	Nov 8 2008, 08:31 AM Return to original view \| Post #9
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(N0eL @ Nov 8 2008, 12:40 AM) I saw you doing tricep extention in front of me when I was deadlifting I think. Good form ~!! ohh!! you're the dude deadlifting at the power rack...thanks dude your deadlift good form oso marr...next time workout again larr QUOTE(bata @ Nov 8 2008, 03:29 AM) traps n waist need work...lolz Chow lulz, the waist really need work...i cant seem to get it to 30"
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TSDisciple	Nov 8 2008, 10:40 AM Return to original view \| Post #10
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	California Fitness, come and join us lol
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TSDisciple	Nov 9 2008, 10:34 AM Return to original view \| Post #11
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(asciii @ Nov 8 2008, 11:16 AM) i just reactivated my membership at fitness first curve ler..really2 need to bulk up and build muscle on da way.. ohh..you stopped halfway the last time?
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TSDisciple	Nov 9 2008, 10:43 AM Return to original view \| Post #12
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday, 9/11/08. Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets. A1. Military press [Tempo 201] 75 x 5 reps 75 x 5 reps 75 x 5 reps 75 x 5 reps 75 x 5 reps A2. Incline lateral raise [Tempo 602] 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps B1. Alternate dumbell shoulder press [Tempo 201] 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps 35lbs x 5 reps -Testing, turned out, left side didn't have enough strength 30lbs x 5 reps B2. Cable front raise [Tempo 602] 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps C1. Cable row to the neck [Tempo 201] 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps C2. Incline rear deltoid raise [Tempo 602] 15lbs x 5 reps -A little too confident 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps Today's workout was not too hardcore, must be the poundages and the tempo. Those are not my 5 rep maxes, I wanted to use some lighter weights to avoid phailing Also, the Tempo 602 exercises were all f*cked. I didn't follow the tempo, it was just too taxing. Well, at least I finished all the exercises. Kthxbai
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TSDisciple	Nov 11 2008, 02:38 PM Return to original view \| Post #13
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Tuesday, 11/11/08. Chest and back. 120 seconds rest between supersets. A1. Bench press [Tempo 201] 115lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 95lbs x 5 reps A2. Flat dumbell flies [Tempo 602] 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps B1. Incline bench press [Tempo 201] 95lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 110lbs x 5 reps B2. Incline dumbell flies [Tempo 602] 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps C1. Lat pulldown [Tempo 201] 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps C2. 1 Arm Row [Tempo 602] 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps D1 Bent over row [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps D2. Seated cable row (Medium grip) [Tempo 602] 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps Did inclines first, that's probably the reason I phailed flat bench press. Everything was good except for the flat bench press. Not doing anabolic diet no more. Because everyone is complaining about me, finishing about 25 eggs a week and eating meat everyday WTF Did cycling after weights. Kthxbai
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TSDisciple	Nov 12 2008, 07:36 PM Return to original view \| Post #14
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 12/11/08. Legs and abs. 120 seconds rest between supersets. A1. Squat [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps A2. DB lunges [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps B1. Seated leg press [Tempo 201] 165lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps B2. Leg curls [Tempo 602] 120lbs x 5 reps 120lbs x 5 reps 120lbs x 5 reps 120lbs x 5 reps C1. Sumo deadlift [Tempo 201] 205lbs x 5 reps 205lbs x 5 reps 205lbs x 5 reps 205lbs x 5 reps 225lbs x 5 reps C2. Deadlift [Tempo 602] Skipped D1 Abs crunch(Weighted) [Tempo 201] Skipped D2. Eagle abs crunches [Tempo 602] Skipped Didn't do much legs. Was on a rush. Tempo were all f*cked. Workout was not hardcore today. Kthxbai
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TSDisciple	Nov 14 2008, 07:20 AM Return to original view \| Post #15
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	because the program requires the user to train with tempo...the catch is to use a weight you can handle for the superset, not too much and not too less, and slowly feel it...
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TSDisciple	Nov 14 2008, 06:53 PM Return to original view \| Post #16
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday, 7/11/08. Biceps and triceps. 120 seconds rest between supersets. A1. EZ bar curl [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps A2. DB curls [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps B1. Preacher curls [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps B2. Hammer curls [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps C1. Dips [Tempo 201] BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps C2. Decline tricep extension [Tempo 602] 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps D1. Lying tricep extension [Tempo 201] Skipped D2. Cable pressdown [Tempo 602] Skipped The gym was f*cking crowded this morning...wtf...i cant even get a bench for the lying tricep extension...so i skipped that... CF members have been increasing lately...the gym is crowded even in mornings.
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TSDisciple	Nov 16 2008, 11:55 AM Return to original view \| Post #17
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday, 16/11/08. Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets. A1. Military press [Tempo 201] 80 x 5 reps 80 x 5 reps 75 x 5 reps 75 x 5 reps 75 x 5 reps A2. Incline lateral raise [Tempo 602] 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps B1. Alternate dumbell shoulder press [Tempo 201] 30lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps B2. Cable front raise [Tempo 602] 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps C1. Cable row to the neck [Tempo 201] 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps C2. Incline rear deltoid raise [Tempo 602] 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps CF has been real crowded lately.
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TSDisciple	Nov 16 2008, 01:29 PM Return to original view \| Post #18
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	i was on a diet called the Anabolic Diet 2 and a half months back. it was a high fat diet. 60% fats, 35% protein and 5% carbs. but everyone started complaining about me taking in too much meat, eggs bla bla bla..got into some arguments, and now i'm just eating normal... but i keep my carbs low tho...also i take low gi carbs..and minimize fats...for now
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TSDisciple	Nov 16 2008, 10:41 PM Return to original view \| Post #19
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	when i was doing the AD, i went 5 days on less than 30g of carbs per day, and carb load on weekends. i've never worked out on weekends tho. its usually rest and sleep and eating junks lol... yeah the front thigh part sore? quadriceps...you must be feeling the lactic acid running through...what cardio you do by the way? cycling?
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TSDisciple	Nov 16 2008, 10:54 PM Return to original view \| Post #20
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yep... normally 10 minutes of HIIT is enough to get me panting like a dog lol.. i dont do more than that...i mean apart from the 5 minutes warm up and 5 minutes cool down after that...
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